Fit@40 #41 - My Body Transformation: 3 month update
Today's thought
So it’s been 3 months since I recruited @ivargereiko to help me undergo a body transformation. I met Ivar seven months ago at Steemfest 2 where he agreed to guide my body transformation and in February we had our first session.
It’s been 3 months and I’ve been training with Ivar twice, sometimes three times a week. However my sessions with Ivar have been part of the story. I’ve adopted a “no-days-off” mentality when it has come to training. I try to make sure I do something everyday, whether it’s kickboxing with @colossus39 or jogging or going to my local gym to do a workout.
Also a lot of the work for the transformation happens outside of the gym, primarily in the kitchen. Even though I haven’t strictly stuck to Ivar’s eating plan, I’ve been monitoring my calorie intake to ensure that I’m in a deficit.
I’ve lost around 20lb in three months. I’m well on my way to getting shredded however I appreciate the hard work really starts now. Each pound of fat lost will be harder to lose and each ounce of muscle harder to retain… but I’m looking forward to the challenge!
Three months ago…
Now…
I’m keeping a daily log of my activities, trials and tribulations which you can follow on my fitness account @fitat40.
Today's stats
| Month | Day | Morning Weight | Calories In | Workout | Protein (g) | Carbs (g) | Fats (g) | |
|---|---|---|---|---|---|---|---|---|
| Tue | May | 22 | 218.5 | 2440 | Chest +300cal Cardio | 164 | 247 | 54 |
Today's workout
Chest workout
(Circuit)
Incline Bench Press/ Leg Raises/ Incline Narrow Push-ups
36kg x15/ x15/ x15
48kg x15/ x15/ x15
56kg x15/ x15/ x15
56kg x15/ x15/ x15
(Circuit)
Chest Fly/ Pec Dec/ Obliques
20kg x15/ 25 x15/ x15
20kg x15/ 35 x15/ x15
20kg x15/ 35 x15/ x15
20kg x15/ 35 x15/ x15
(Circuit)
TRX Rows/ TRX Abs + Pushups/ Burpees
x15/ x15/ x15
x15/ x15/ x15
x15/ x15/ x15
Last month stats
| Month | Day | Morning Weight | Calories In | Workout | Protein (g) | Carbs (g) | Fats (g) | |
|---|---|---|---|---|---|---|---|---|
| Mon | April | 23 | 225.3 | 2002 | Kickboxing | 128 | 182 | 76 |
| Tue | April | 24 | 224.3 | 1879 | Skipping | 114 | 161 | 84 |
| Wed | April | 25 | 224.2 | 1833 | Cardio | 135 | 190 | 43 |
| Thu | April | 26 | 223.2 | 1850 | Chest | 154 | 188 | 55 |
| Fri | April | 27 | 222.7 | 2080 | Skipping | 153 | 154 | 84 |
| Sat | April | 28 | 223.4 | 1826 | Cardio+Bag work | 122 | 124 | 66 |
| Sun | April | 29 | 223.4 | 3591 | Cardio + Legs | 112 | 353 | 185 |
| Mon | April | 30 | 223.1 | 2676 | Kickboxing | 165 | 207 | 126 |
| Tue | May | 1 | 222.4 | 2098 | Back | 154 | 160 | 90 |
| Wed | May | 2 | 223 | 1998 | Rest day | 154 | 248 | 45 |
| Thu | May | 3 | 221.6 | 2221 | Chest +300cal Cardio | 147 | 176 | 96 |
| Fri | May | 4 | 221.5 | 2206 | Legs +300cal Cardio | 130 | 189 | 192 |
| Sat | May | 5 | 220.2 | 2216 | Abs +300cal Cardio | 131 | 188 | 98 |
| Sun | May | 6 | 221.4 | 3160 | +300cal Cardio | 155 | 256 | 103 |
| Mon | May | 7 | 223.2 | 3501 | Rest day | 111 | 323 | 165 |
| Tue | May | 8 | 223.4 | 2178 | Push/ Pull +300cal Cardio | 153 | 200 | 88 |
| Wed | May | 9 | 222.5 | 2087 | +300cal Cardio | 158 | 162 | 88 |
| Thu | May | 10 | 222.3 | 1953 | Push/ Pull +300cal Cardio | 159 | 259 | 37 |
| Fri | May | 11 | 221.2 | 1879 | +1000cal Cardio | 127 | 180 | 72 |
| Sat | May | 12 | 221.7 | 1288 | Hill Sprints | 104 | 128 | 37 |
| Sun | May | 13 | 220.6 | 3094 | +300cal Cardio | 131 | 320 | 141 |
| Mon | May | 14 | 222 | 2260 | Insanity Day 1 | 145 | 188 | 104 |
| Tue | May | 15 | 222.4 | 2102 | Chest | 195 | 204 | 62 |
| Wed | May | 16 | 220.2 | 2143 | Rest day | 153 | 211 | 75 |
| Thu | May | 17 | 217.7 | 1781 | Back | 141 | 231 | 43 |
| Fri | May | 18 | 219.1 | 2477 | +300cal Cardio, Kickboxing | 145 | 218 | 66 |
| Sat | May | 19 | 218.5 | 3152 | Rest day | 134 | 403 | 144 |
| Sun | May | 20 | 219.3 | 1831 | Leg day, bag work | 131 | 67 | 116 |
| Mon | May | 21 | 217.9 | 2052 | +300cal Cardio, bag work | 176 | 169 | 73 |
| Tue | May | 22 | 218.5 | 2440 | Chest +300cal Cardio | 164 | 247 | 54 |
Previous 30 Entries
Fit@41 diary - Entry #40: “Consistently Inaccurate”
Fit@40 diary - Entry #39: “Making Up”
Fit@40 diary - Entry #38: “On the Double”
Fit@40 diary - Entry #37: “On the Double”
Fit@40 diary - Entry #36: “Back Polar”
Fit@40 diary - Entry #35: “Fast Gains”
Fit@40 diary - Entry #34: “Chest Pains”
Fit@40 diary - Entry #33: “Testing Insanity”
Fit@40 diary - Entry #32: “It’s cheat day again!”
Fit@40 diary - Entry #31: “Keeping it light”
Fit@40 diary - Entry #30: “1000 calorie challenge”
Fit@40 diary - Entry #29: “Run Fat Boy Run!”
Fit@40 diary - Entry #28: "Mental plateau”
Fit@40 diary - Entry #27: How far would you go?
Fit@40 diary - Entry #26: Reset!
Fit@40 diary - Entry #25: Hot Stepper
Fit@40 diary - Entry #24: Chink of Light Years ahead
Fit@40 diary - Entry #23: Leg Day/ 300 challenge
Fit@40 diary - Entry #22: Back On My Grind!
Fit@40 diary - Entry #21: One off special
Fit@40 dairy - No #20: "One foot in front"
Fit@40 dairy - No #19: "Getting scientific"
Fit@40 dairy - No #18: "Another Day in Paradise"
Fit@40 dairy - No #17: "Keep on moving"
Fit@40 dairy - No #16: "Tuesday Takeaway"
Fit@40 dairy - No #15: "Leg Month"
Fit@40 dairy - No #14: "Duvet Day"
Fit@40 dairy - No #13: "Fighting The Urge!"
Fit@40 dairy - No #12: "After pleasure, pain!"
Fit@40 dairy - No #11: "Fitness takes backseat"
Fit@40 dairy - No #10: "Feet made for walking"
fitat40 fitness health nodaysoff life
My video is at DLive
You are looking really slim right now and i am happy that your dedication pays off,
It's good to read your fitness artical on your regular vlog @nanzo-scoop
Thanks - I really appreciate your following and feedback on my @fitat40 account.
It's a pleasure to see you work towards your fitness goals and your fitness update also give me motivation to keep myself in shape because i know how hard it is to keep ourselves in discipline because I myself loose almost 25 kg last year.
So all the best for you future fitness plans @nanzo-scoop.
Wow...this is amazing transformation and a good reward for healthy living and hardwork.
I hope you have a reward system for yourself to keep the steam alive😃
Great one...im inspired
Thank you - yes, I make sure I have the occasional 'cheat meal' to keep my going however the biggest reward is having to extra energy to keep up with my kids!!
Isn't it just amazing how the very little things in our lives turn out to be so precious and important and lso how the blockchain can conbect to iur real-life experiences.
I should get some chisel on my body soon...lol
lol... good luck with that. Yes, blockchain is just a tool, it up to us how we use it! 👍
hey that is a quite an achievement.Within just three month it's tough to believe.If someone see the first picture of before starting work out he will be stunned.I am sure you people did very hard work to achieve that kind of body.I just like the fit guys,in fact every one likes that.But there is a only very few people who is ready to work that much to achieve that kinds of body.I think you are a work freak man who never takes day off.Is that a right way to work?I think some times you should take a break from your work,otherwise your life will be boring.
Thanks - yes a lot of pushing myself in the gym.
I think spending a minimum of 30 minutes a day working up a sweat isn't too much work. Especially if you varying up (weight-lifting, cardio, martial arts even things like yoga). Life sometimes gets in the way so I may naturally miss a day here or there. However I believe including a workout in my daily routine is the way to go.
That's great thinking man.You love your work it's nice man.
Just unbelievable.That is really a huge transformation.Three months ago he had tires and lots of fat all over his body now it awesome man.Hard work always pays off.Great job done man.
Thanks - much appreciated!
You are most well come @nanzo-scoop.Looking really great.
Mate that's seriously impressive, can I ask how old you are? (I'm just asking cos I'm 52 and with all due respect, I suspect you're no spring chicken yourself lol)
Thanks! I'm in my early 40s... so yes, no spring chicken! What I lack in youth I make up for in patience, persistence and youthful-enthusiasm!
Well whatever it is, respect to you. The before and afters prove the results which must be really satisfying for you. Just wondered if your next post was going to about your back,sack and crack experience lol ;-)
Keep up the hard work young man, and I look forward to the next update :-)
Lol... Thanks an experience I can do without!! 😱
Amazing transformation, your body changes are noticeables. You seem more athletic. Your journey is an inspiration for me: I've started to go to the gym 2 months ago, because I wanted to have a new body which in I could feel confident and also to be healthier, because I have pre-diabetes. I congratulate you for your effort, because I know how hard it is. Keep going. This changes will come with a lot of rewards in the long-term.
Can I ask you, how much cardio do you do? That's my eternal doubt, I don't know how much to do in order to help burn fat but without stoping my progress with the muscular gain.
Thanks! 👍
I do a fair bit of cardio. I'm more strategic about it now than I use to be. My current approach is to try to burn 300 calories in pure cardio 3 or 5 times a week. I try to vary it to keep my body guessing. Sometimes do it on the treadmill, sometimes I do HIIT (hill sprints), sometimes I do treadmill. Sometimes I do fasted cardio.
My sessions with Ivar are quite cardio intensive too. Lots of supersets and circuit training.
I think the fear of losing muscle mass is more psychological than real. If you're overweight (like I still am) becoming lean means losing size, I often feel skinny when I lose size however in order to see any muscle (and definition) I had to lose the fat covering it! Which means being in a calorie deficit. I love my food so I do cardio to get the job done! 👍Cardio is also good to keep the heart healthy but you can do without it as long as you're in hitting the caloric deficit you need.
As long as your protein intake is good, you're not starving yourself (i.e. losing weight too drastically) and you're lifting weights consistently, you should minimise any muscle loss, so I wouldn't be overly concerned about that.
I have been doing exactly the same thing the past couple months, using this secondary steemit account (my main account is @costanza) to post a daily update on the progress I'm making during a 100 day challenge where I put much more focus on my health, fitness and social life. It really has been a great way to stey with it and push myself. Seeing how you transfomed really motivates me to do even better. It has been also a great way to experience what new accounts have to go through to grow on steemit which I learned a lot from.
I have also been socially active looking for like minded accounts that are in daily work outs and healthy food but never came across your body transformation account. Shows how difficult it actually is to get noticed on this platform. I'm following now.
I'm really impressed by your progress picture !
Keep it up
Thanks I'll be following your progress and showing some support - keep it up!! 👍 You even have a 'no fap' streak... that's what I call dedication and keeping it real!!
Well! I always love to see people working out and inspiring the world. I am dying to start my run since i got an injury for last 6 months and still not recovered fully.
Nyway let's cut to the chase.
The transformation is very much visible I don't need to talk about that, but the great thing I notice is has 1st the fats too and you look much cooler n younger. And I sure these posts will inspire a lot of people to move their arses.
I did'nt know about your @fitat40 blog, have subscribed to it. Cheers!
Thanks! 👍Yes the main thing has been to focus on reducing body fat. Getting lean is the best way to reveal what muscle exists underneath.
I hope you're able to recover soon and start running again. 🙏
Thanks man!
Well done!! Looking great! Real exapmle what hard and consistent work pays off!! Well done!!!
Thanks Ivar! You take most of the credit. Whether your guidance I would have no were near these amount of gains! Thanks man!! 👍
That is what you call hard work plays off . I’ve been trying to loose a lot of stomach fat after the baby but can’t seem to loose it . Can you give me some tips on stomach fat ?
My wife has the same battle... I always say that stomach fat/ loose skin is a symbol of the beauty people she delivered into the world! It's something that should be admired more in society....
Back to the question though, I don't think there is a way to just reduce the stomach fat. I try to focus on reducing overall fat, the body will decide where it takes it from, eventually it will have no choice but to go get it from the tummy also! 😀
But society here in NYC judges . And it makes me feel worse about myself . Maybe using wraps one toamch while working out ?
And you’re right , overall target is better than targeting one area