A fat man abroad... (in the gym), Featuring Karl Pilkington as walli.

[Walli]

Well before i start i want to make it clear i am a complete fucking noob when it comes to the gym lol. I always did bits of working out from when i was younger. I did hammer throwing, shot put and javelin at a high standard up until the age of like 16 from like 12 so that got built and from there i went on to play rugby till the current date.

I have changed shape and size god knowns how many times, from being a complete fat useless little cunt at around 11/12 years old and weighing around 70kg when i started high school to ending up weighing around 80kg with a hell of a lot less body fat by time i finished school. The running from atheltics (i could run 800m in 2:17 was my pb) and the rugby training and matches helped me lose body fat but the muscle gain from the throwing and rugby meant i kept on the weight.

In college i gave up athletics and didnt play as much rugby but only went up in weight slightly, it was my first year at uni which fucked me up recent times.

The combination of doing fuck all cept drink and have a shit diet consisting of take aways and ready meals left me one fat mother fucker come the end of my first year. I did not like this at all, i was at around 110kg with not a lot of it being muscle. Through the summer i got a job and was cycling 50 miles a week for the last 6 weeks of summer to work and back, this did me wonders and dropped me to around 100-102kg by the end of the summer coming into the start of my second year at uni.

Since starting my second year i was slow at the beginning and didn’t do much but then two of my flat mates and then the two moffitts sean and danny all turned into gym fanatics. I was training rugby regularly so keeping some sort of physical shape in tact but i was being blagged to go to the gym all the time by these lot lol. I was going on and off for a month or so before xmas similar to danny but then when we came back from the xmas break we were ready to fight and beat the bear. Since mid January we have been going to the gym on a regular and solid routine.

I started absolutely shit and i was embarrassed lol. At times having to resort to using some of the smallest and lightest dumbbells available in a gym full of meatheads, struggling to bench like 40-50k when lilguys were smashing out much more =[. I kept at it and now around 2 months later i am up to benching around 80k as a comfortable big boy set and have about doubled my strength with all the other muscle groups. However, i  was naturally stacked on my legs anyway and i can leg press around 260k with 5 reps or so and im working on squatting i didn’t do it for a long time.

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If a lot of that is like all over or a bit shit compared to usual topics like this then sorry but meh i just tried to give a bit of background etc.

In January we started working out by doing well... a bit like all over really. Our weekly plan would be something like this.

Monday –

The sets and reps for every exercise would be 4 sets of 6,8,10,8 with a heavy max like weight for the 6 then dropped for the 8, dropped for the 10 than back up for the 8 depending on how u felt etc.

Chest~

Bench, close grip bench, incline dumbbells, cross over with cables

Triceps~

Push down with triangle, overhead pull with double rope thing, skulls

Wednesday –

Legs~ (I was often lazy and a idiot and was like cba doing legs because im good with them already, im gunna start training them properly more now)

Squat, leg press, then just machines which work hamstrings, calf etc.

Back~

Lat pull down, sit down row i think it is, t bar row i think it is, hyperextensions.

Thursday –

Biceps~

Dumbbell curl, hammer curl, exercise on cabels pulling towards head and maybe 21’s

Shoulder~

Military press or w/e it is, front raises, lateral raises, upright row.

This may not be the best or correct of workouts but it gave me and mates who i work out with a good start and has built me up nicely to start with doubling in strength in roughly 2 months. However, i watched some Scott Herman vids and i wanted to try new things and really increase in strength whilst at the same time trying to cut down on body fat, i wont lie just so i can be vein.

I am enjoying getting stronger and increasing my strength and i want to continue but it is frustrating to me when people who i lift more than or equal to etc look as though they have bigger/more muscle than me.. that may sound retarded to people who know alot about this sort of stuff but to me meh lol... obviously you want to see the difference aswell as just feel it (i mean there is some noticeable difference but it is a little hidden =[)

So now i cba writing it all out but ive been noting down and this is my first week trying to copy his burn/drop set work out routines. I did chest today and it felt ok, it didn’t really hurt or feel over worked etc so i wasn’t sure if i hadn’t done enough on it weight wise, but when i tried to do a push up which im normally fine doing i faceplanted into the floor so i assumed that was a good sign and it gave my flat mates good lols. I plan to do one thing everyday this week cept Wednesday where  i will do back and legs. I will maybe try to start keeping logs, but il defo update with how i get/got on.

For now i will end off this topic with a few pictures etc.

ALL ADVICE, HELP OR WHATEVER WILL BE READ AND APPRICIATED I AM A FUCKING NOOB AT THIS LOL. Omni already given me some tips and advice on lowering body fat % which ima try out.

I also take CNP Propeptide which seems to be doing nicely.

My last day at school ~ Skinnier face

Big lilguy with r8 smart fat face ~ the lazy uni days

These pictures are from today, nothing special but a good improvement and are here if anything for me to use a progression, so i can look back etc... they are perfect for you to flame or w/e if that is what you choose to do lol. I plan to keep working out and build on them, Hoping to be looking a lot more stacked come end of summer and lose the gut =[ and cut down on body fat %.

p.s. If any1 cares or is interested or wants to flame or w/e ive had stretch marks n shit etc for years lol, since like very young, combination of turning into a fat cunt too quickly when i was young mixed with having skin that doesn’t like the stretch :P Ones on my shoulder is all from muscle though =] So yea, i don’t really mind/care i have some as do many people, just pointing it out as some people tend to seem very shocked or surprised... i just tell people i was attacked by a bear.. and won -.-

TY TY TY

peace

[Kyle]

sexy

[Leftnut]

l0l0l0l0ll00l0ll00ll0l0l0l0l0l00l0ll00l00l0

[Mikey`]

i'd hit that.

[Smush]

Give the guy a break. He has the motivation (especially now since these boards were created by 0BR). Now let's see some results. Not to be mean or anything, but when you said you couldn't bench 40-50 kg I loled irl (after i converted it to lbs). Change your diet man, start from there, and consistency at the gym will take you far.

[Walli]

yea, it was fucking tragic rofl!

I prefer where i am at now and only want to improve more now that ive had some gain. change my diet massively, just changing all the basic shit from white bread to wholemeal same with pasta and so on. Pretty much just eat chicken/mince with pasta everyday and then have mix of decentish stuff throughout the day alongside my propeptide shakes.

Biggest problem for me is alcohol lol, its just kinda part of the uni lifestyle, specially when i go out with rugby =[

[Adam|Note]

Biggest problem for me is alcohol lol

Fucking snap mate. What height/weight are you?

[Omni]

Already gave you a good start.  Keep up the good work, you'll get what you want in no time ;)

[alec]

When is the next time rugby will come along? Great cardio and an easy escape to have fun while burning so many calories from running lol

Dieting is the #1 priority from here

Light weight, lot of reps with cardio and you'll be melting the fat m8

[Luke]

Got a topless pic from the lazy days?

Got dem tig ole bitties

[Walli]

nah i was looking lol, i think i tried to avoid it -.-

erm i am like 5 8 ish not very tall and i currently weigh around 104kg.

[Zany]

you should run more often, or swim if u prefer that :)

[I Meleed I]

YES WALLI YOU TANK. Post another picture after 2 months of what we're doing now and be mirin' the progress!

[Walli]

im still mirin ur dinosaur!

i want one.

[Walli]

and yea, im going to try and include slightly more cardio into each gym session.

maybe even throw in some abs workout at the end of 2/3 per week... that will be fun.. yay -.-

[Mike (0BR)]

Need some D-bol mate

[Walli]

wtf is a dbol

is it like d bolts?

[Tom (Rendition)]

If you are looking to burn fat do 15 minutes of Cardio before you do the rest of your work out.  I personally like to row as I'm narrow shouldered and that's an area I want to work on, but for you as you are quite abig boy.....

Start with 200m on a jog, then 500m sprint, 200m jog, 500 sprint, 200 jog and slow down to a walk.

And at the end of your work out.....if you can - swim.   Long powerful strokes rather then going bat shit in the water.   I find it means I'm less likely to be stiff the following day as well as helping dat cardio.  Rotate your strokes, include butterfly if you can, and don't let your arms do allt he wrok.  Don't set yourself targets with lengths, just go for as long as you can, try not to stop imbetween lengths.   Willd efinetely help you burn fat (not why I do it cos I'm a skinny runt) and you feel fresshhh afterwards.

[Omni]

wtf is a dbol

is it like d bolts?

Danabol, the most widely known oldschool steroid.

Don't lose weight too fast, you want to lose 2 pounds max a week, so you don't have to deal with excess skin.  So make it a year goal, no a couple months.

[Walli]

105.2kg weigh in today

[Ben]

:D

[Soap]

so fucking hench

[Everspeaking]

I on the other hand am like Manaana in the too skinny group :(

[Tango_Oscar]

Respect. You've got balls to put a pic of yourself up when you know you're out of shape.

Anyway, the advice i can give is:

dont eat lots of carbs, eat lots of salmon - it will help with skin elasticity.

make sure you have a whey protein shake BEFORE the gym, because you will retain your mass whilst doing cardio stuff. Dont use mass gainers or anything.

If you want a good supplement to get you ripped you can either use animal cuts (legal) or winnie and ephidrine (illegal)

Make sure you keep your reps high! around 12-15 and its a mix of weight training and cardio.

Good luck man, if you want advice on supplements you should be on when you're ripping down, just pm me on irc - iTango|tom  :victory:

[Steroids]

tell me if u want me to find you a decent cutting routine.

only if your willing to stick to it tho, including diet.