Fatbusting: DK fatlog



  • OK...I need to do this as well. Current weight 112kg, target weight by September when I go back to NZ is double figures. My key measure won't be weight, but I would like to fit into a 36in waist, currently 40in waist. Went to the gym last night, 45 minutes on the Orbital thingee, calories burned 537, Saturday went for a 30 minute walk with my wife. My key challenge will be my diet and ensuring that I eat regularly.



  • 20th Feb

    Weight: 114kgs (EDIT: oops one too many cheese scones in the weekend  )

    Goal weight: 99kgs

    Estimated time to achieve: 7 months

    Plan of attack: Regular gym visits ensuring I am burning at least 1500 Calories per week. Cut down alcohol. Ensure I have breakfast everyday to fight "starvation" reaction, no carbs after 5pm. Plan a 7 day de-tox (including colonic cleaning to get rid of mucoid plaque - could get a 2-3 kg drop just from this)



  • [quote name='dK']
    Plan a 7 day de-tox (including colonic cleaning to get rid of mucoid plaque - could get a 2-3 kg drop just from this)
    [/quote]

    Ah yes - Colon Blow. Have done this, and while not fun you feel bloody skinny afterwards



  • OK...I have arrived in San Francisco and will be gyming each day, while trying to find a portion of food that would be able to fit on a standard plate.



  • [quote name='dK']
    OK...I have arrived in San Francisco
    [/quote]

    Be sure to wear flowers in your hair!



  • Weight reduced from 250lb (113.5kg) to 245lb (111kg), eating small portions, have only had time for 1 gym session, but walking from Market St back up to the top of Nob hill is a killer.



  • [quote name='dK']20th Feb

    Weight: 114kgs (EDIT: oops one too many cheese scones in the weekend  )

    Goal weight: 99kgs

    Estimated time to achieve: 7 months

    Plan of attack: Regular gym visits ensuring I am burning at least 1500 Calories per week. Cut down alcohol. Ensure I have breakfast everyday to fight "starvation" reaction, no carbs after 5pm. Plan a 7 day de-tox (including colonic cleaning to get rid of mucoid plaque - could get a 2-3 kg drop just from this)[/quote]

    It has taken a while but I am down to 99kg. Found that my job was taking too much out of me and I didn't have the motivation to train on my own. I finally bit the bullet and I have been working with a Personal Trainer for the last 3 weeks. Through dieting I got down to 103kg but needed to firm up and get rid of some of this IT flab. 2 sessions a week with the PT and 1 cardio. Let me tell you PT's are bastards! But I am loving every minute of it, when I trained by myself it was easy to say this is too hard and stop, but now I don't want to give the PT the satisfaction of me 'failing' to complete an exercise. My two least favourite/most favourite exercises are the Turkish Get-Up and the Wall Sit. When I finish those exercises I have trouble standing! Not really lifting heavy tin, mainly using my own weight for resistance as I have asked to focus on strengthening my core.

    I will try and keep this up to date and may even brave putting up a before and after shot xzxidiot2



  • Nice work dk.

    The great thing about having a PT, even for a short period is that they can help 'shock' the body (and mind) and get it actually thinking that it can be pushed to limits beyond what you regularly think it can do.

    I had one for 10 weeks and it absolutely revolutionized the way I work out. Since that time I can honestly say that I have not had a session at the gym where I haven't gone hard and was sucking in the big ones or sweated like crazy. I wanted to lose fat and high intensity lifting and exercises was the only way it was going to happen (with a diet loaded with key veges, fruit, nuts and protein also).

    The Wall Sit is a great exercise. I run a youth group and I get them to do wall sits from time to time.



  • super stuff DK - I am a PT convert too, although not at the gym, but getting programme and eating plans sorted out, has changed my body a little bit too, all in seven months!!

    best money you could spend.



  • Life changes spur you on to great things. I am a victim of the recession and was made redundant 6 weeks ago, so decided to have a 5 week holiday in NZ. Great weather, but the first thing me and Mrs DK was join the local gym and for the 5 weeks we went 4 days a week and I started doing Boxing (sparring only) and have enjoyed the stress release of punching and kicking the shit out of the bag and partner. I have put on 3kg in weight but lost body fat so it must be muscle?!?
    Back in NL and need to get rid of the belly meat, after 40 it does get bloody difficult. I have also started the 100 push up challenge so will also try and keep that updated as well. Still rowing, my goal is to beat 7:50 and have got close but still need to maintain at 1:55 split to give me enough time in reserve for when I die in the last 250m. Oh and get another job!



  • [url]http://www.hundredpushups.com/[/url]

    Week 2 commencing and I am certainly feeling the improvements in my chest arms and core. Did the Week 2 Day 1 set of 14, 14, 10, 10 and then completed 17 for the max. 1 minute break between each rep. Tomorrow is 14, 16, 12, 12 and a minimum of 15 reps for the last set. Mrs DK videoed me completing the sets, which was excellent as I could see where I needed to improve my form, exhaustion certainly negatively impacts form!



  • My current work out
    Day 1
    1000m row
    1 minute break
    Bench pistols
    Alternate V-ups
    Squat Lunges
    2minute break
    1000m row
    Reverse DB flys
    Long arm crunch on half swiss ball
    Step cross over
    2 minute break
    1000m row
    Then repeat

    Day2
    5 minute bike, keeping rpm between 80-90 increase resistance every 30 secs by 2 clicks
    1 minute break
    DB Fly on half swiss ball
    V ups
    DB Thrusters
    2 minute break
    Bike
    DB chest alternating on half swiss ball
    side bridge with hip dips
    Lateral total raise
    Bike
    Then repeat

    Have been doing this for two weeks on a Monday (day 1) then Friday (day 2). I have a light cardio session on Wednesday and I am continuing the push up challenge.



  • Next challenge is a sub 7:40 row for 2000m



  • going well there dk - keep it up, nothing like results to keep you motivated.



  • Started training for the Challenge (separate thread strated) and I have beaten 7.40 for 2000m, time is now 7.35



  • [quote name='dK']OK...I need to do this as well. Current weight 112kg, target weight by September when I go back to NZ is double figures - [B]ACHEIVED[/B]. My key measure won't be weight, but I would like to fit into a 36in waist - [B]ACHEIVED[/B], currently 40in waist. Went to the gym last night, 45 minutes on the Orbital thingee, calories burned 537, Saturday went for a 30 minute walk with my wife. My key challenge will be my diet and ensuring that I eat regularly - [B]ACHEIVED[/B].[/QUOTE]

    Pretty much reduced carbs to nothing



  • Just back from a 5 day cricket tour of Oxford. Played two 50 over matches, Three 5 over 6-aside matches and two T20s. Pitches were rock hard and am suffering from some serious leg fatigue as was playing in spikes (not my best decision). Dropped a kilo to 96kg,kept to my no carbs, except for the copious amounts of Alcohol



  • carb in the morning - decent rolled oats / weetbix type thing, a few at lucnh, knock them on teh head at lucnh. You actually NEED them to run your body DK!!!



  • Having porridge each morning, no carbs after lunch. Focus on proteins for the rest of the day. Did my best 2000m today 7.31.6, but technique was all over the place. I know I can beat 7.30 with better concentration. Still working toward the challenge. PT had me focused on bench press, pull down, dips and cable cross over, Can barely type and cannot lift my arms. Did the captains chair for a bit of fun and then the PT had me do a 2:00 minute sprint on the bike to see if he could max my hate rate.
    Max HR = 180
    Avg HR = 147
    Resting HR = 62
    Not bad for a 43 year old, ex-FB



  • OK, I have now officially lost 20Kgs since I started this journey. My wardrobe is f*cked and need to replace almost everything



  • that is brillaint weight loss, well done - any photos!



  • Holy shit that is a primo effort mate!! 20kg loss is no mean feat. Sigh, aside from exercise it always comes back to bloody diet aye! Something I still struggle with...

    Hi my name is Paekakboyz and I'm a carboholic!!!

    Keep up the good work DK!



  • I do have some photos of when I was the size of a hippo but need to get electronic versions from the people that took them, for some reason I wasn't keen to have my photo taken. I'll see what I can do



  • OK here is a before and after shot. The before was at my 40th, unfortunately I still had space to grow and I hit my peak of around 116kg. The after was taken this weekend and I am at a svelte 96kg. With still some spare tire to remove.



  • Jeez man. That's impressive.

    I'd like to say yr an inspiration but after 2o yrs of fatbastardom I figure I'll keep quiet.



  • [quote name='dogmeat']Jeez man. That's impressive.

    I'd like to say yr an inspiration but after 2o yrs of fatbastardom I figure I'll keep quiet.[/QUOTE]

    Hire a Personal Trainer and set a long term goal. It has worked for me.



  • I second that dk - I was never a fan of paying someone to tell me to do what I knew I had to do. but it bloody works. I had slimmed from 120 to 95 by my self, but once I got a PT, well, the rest as they say is history - 81 kilos this morning, about 18 months after our first visit. Money well worth spending.



  • Did you check out the photos on page 1?



  • I have had a bastard of a cold for the last week and a half. So haven't been hitting the gym with any frequency. Went today for a session with my PT. I mentioned that I was still having some trouble breathing, so he said he would go easy today. I knew I shouldn't have trusted him
    1 - 30/30 Intervals on Rower, with each interval at 1:38 pace, managed 9 of the 10 intervals, had to stop at interval 8 to cough up my lungs
    2 - Super Set - 3x20 of push ups - 1 10 reps of the set were narrow arms to focus on tri-ceps and then final 10 reps wide arms on top of two dumbbells. Did I mention this was Tabata style so only a 30 sec break between each set.
    3 - Ab workout (Tabata style) 3 sets - 30 x crunches on a bosu ball with a 10kg weight, 30 x side crunches on the right, 30 x side crunches on the left, 30 x reverse crucnhes (leg raises) = 1 set
    4 - Final super set - 3 sets 20, 15, 10 of Upright Row and then straight into Power Lifts (Again Tabata style)
    So the fact I could hardly breathe didn't seem to change the mind of my PT.

    Now down to 95kgs fully clothed.



  • The challenge today - 31.52



  • Reading all your guys training and variations, I am getting jealous!



  • Down to 94kg,weight seems to be slipping off me. Food intake is good, I put it down to the workouts, I believe my PT is trying to kill me. Today. . . . . .

    Supersets - 5 exercises of 30 reps x 2. No rest between exercises, 2 minute rest between sets
    Superset 1

    1. Pushups
    2. Deadlifts
    3. Horizontal bar push
    4. Squats while carrying a 20kg plate
    5. DB thrusters

    Superset 2

    1. DB rows
    2. Dips
    3. single bend jack knives
    4. Lateral DB raise
    5. Squat Lunges (1st set 30 right leg, 2nd set 30 left leg)

    Then we finished with a 500m row sprint. My goal is to beat 7.00 for the 2000m by Christmas,so we are building up my pace/stamina. The objective was to row as many metres as possible below 1.45 (500m split). If the average went above 1.45 and I couldn't bring it down I would stop.This was to give me my first benchmark, I managed 250m. Thursday I will be doing a 2000m row and I have to start at a sub 1.45 pace and keep it up as far as possible. Ideally I should be at least 500m, then increase to 600m the next time, 700m the next etc etc, until I can hold it for the full 2000m. Should be fun ;o)



  • dk - that will be fun the rowing, good luck, great target.



  • Another workout today. Could barely walk after Tuesdays workout so impacted badly on the rowing from the first stroke the pain in my glutes was excruciating. Target was to beat 250m,but at least 500m at 1.45/500m pace. Managed to get to the 500m then eased off to finish the 2000m in 7.46. PT decided to do a recovery training for my legs and supersets for the upper body.

    Set 1 x3
    Lateral Shoulder raises - lying on a bosu ball, hips up, contracting core and then taking dumb bells from your hips to above your head x 20
    Dumb bell Chest press - on a bosu ball x20
    Bicycle Crunch - on bosu ball x30

    Set 2 x1
    Push ups - narrow (focus triceps) x 20
    Push ups - wide grip x 20
    Long arm crunch - on bosu ball x30

    Set 3
    3 x 15 Captains Chair leg raises
    10 minute Cycle alternating between sprints and coasting



  • Workout today

    1. 2000m row - 750m @ 1.45/500m pace then completed the 2000m in 7.31.5.This is a 250m improvement on my 1.45 split, so building it up step by step for my sub 7.00 time by Christmas. Have to say it will be bloody hard as the 750m-1250m was a killer, with me topping out at 2.10/500m pace until I caught my breath. Last 500m I was accelerating up to 1.50/500m pace so that was the good news.

    2. Leg super sets x 2

    • Wall sit 90 seconds
    • Squats on a bosu ball - Standing on the flat side with the "ball" side balanced - tough exercise as you have to balance as you squat, so it works the core, and all the leg muscles x 20
    • One leg balancing on a bosu ball (with flat side down) while catching a ball,20 catches for each leg.
    1. Abs super set x2
    • Long Arm crunch - 15 x left, 15 x right
    • Side plank/dips - 15 x left, 15 x right
    • Bicycle - 15 x left, 15 x right

    Finished with 2x10 chin ups.



  • Today. . . . . . a repeat of Tuesday week

    Supersets - 5 exercises of 30 reps x 2. No rest between exercises, 2 minute rest between sets
    Superset 1

    1. Pushups
    2. Deadlifts
    3. Dumb bell punches x 60
    4. Squats while carrying a 20kg plate
    5. DB thrusters

    Superset 2

    1. DB rows
    2. Dips
    3. single bend jack knives
    4. Lateral DB raise
    5. Squat Lunges (1st set 30 right leg, 2nd set 30 left leg)

    Improved my time to complete on all my sets and needed less recovery time. Was absolutely buggered and tried to do 1.45/500m pace 2000m row, but died after 200m and finished only 500m had nothing in the tank and my legs felt like jelly



  • shit dK that makes me sweat just reading it! Supersets are MEAN! but from your updates its working a treat, keep it bro!



  • Just back from another session.....
    5min - Orbital w/up
    500m Row - max 30rpm - 1.42, good time and felt really good form wise
    5 min run at incline 10,speed 10 - did I mention I absolutely had the tread mill!!!1!
    3 x 1 arm assisted chin ups - really felt the burn in my shoulders
    5 min wall sit - medieval form of torture
    55 reps @ 55kgs bench press - 10, 9, 8, 7.....etc - I'm not lifting big weights but this just about killed me, I can barely type

    Weight fluctuating between 94-96kg



  • Thursday session. It has been almost a year to the day I started with the PT. So we revisited my first programme to see any development. I am not lifting huge weight as my focus has been on losing weight. Although I am now turning to building more muscle so the style of training will move away from the high rep/high intensity tabata exercises that I have been doing. I will still keep 1 session for tabata though. All the weights are machines, I now almost exclusively am using free weights or body resistance exercises.

    Leg press (3x15) - start - 82kg - now - 134kg - 1 rep max 184kg
    Lunges - s - 3x10 L/R - n - 3x15 L/R with 2 x 14kg dumbells
    Chest press (3x15) - s - 27.5kg - n 63.5 kg - 1 rep max 84kg?? can't remember the exact weight. I also did 3 one arm reps at 27.5kg, so a big improvement
    These next two are my weakest as I have dislocated both my shoulders playing rugby
    Assisted Chin up (3x15) - s - 91kg assist, my weight was around 105kg, so 14kg lift - n - 63.5kg, weight 95, so 31.5kg lift
    Shoulder press (3x15) - s 22.5kg - n - 36kg - 1 rep max - 50kg??
    Ab-X -s- 3x20 - n 3 x 20 with a 6kg weight held in my feet and completing the exercise with my legs extended
    Bridge - s - 30 secs - n - 2min 30

    Very happy with the improvements!!!!



  • Tried the challenge yesterday - 36.15.Way off my target of sub 30mins. Although there were some improvements in my wall sit 2.54 to complete 2.30 and the bridge 2.54 to complete 2.30. The big difference was I increased the weight for all the resistance exercises and paid for it in the end. Had a good burn and felt absolutely wrecked at the end but in a good way. Next time I will do the challenge at the old weights to get a new benchmark.


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