Author Topic: Too fat, too furious  (Read 2115 times)

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Too fat, too furious
« on: June 17, 2011, 04:07:27 am »
Hi everyone -

My stats are:

Bodyweight: 195
Height: 6'3"
Bodyfat: 20+%
Standing Reach: 98"
Standing Vertical: 22"
Back squat: 3x5 130kg

Looking to take my vertical to 28" ish, to dunk at will. I can hit the rim with my wrist but can't dunk with the ball, one or two handed. Guess too heavy, too weak, too slow. Will look to fix this by losing 10+lb of fat, and taking the backsquat to 2BW and implementing some jump training.

What brought me here: I've followed Gary here from another board and think this is the right place for my goals.

Background: I started off with good intentions but a horrible introduction to weight training by following the obesification advice of a famous internet coach whose advice I implemented a little too uncritically, bulking up to 250lb in a few months starting from a chubby 200. I was quite skinny fat to begin with, needing to gain a lot of muscle but bulking from a high bodyfat only led to fat gains, as I understand now this is due to insulin sensitivity being quite poor for fat folk, and getting worser with each added kilo of weight. In short I was never going to put on any muscle starting skinnyfat. Since then i've spent the last year losing some 60lb of fat to a low of 188 earlier this year.

My goals are to continue getting stronger, leaner and more powerful and hopefully the payoff for all of this will be some impressive dunks when playing some ball with my friends.
« Last Edit: April 30, 2012, 01:33:28 am by Fat And Furious »
Goals: Cutting to 6-8% bodyfat


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Re: Too fat, too furious
« Reply #1 on: June 17, 2011, 04:23:18 am »
 Welcome man, glad to have you on board!   :welcome:


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Re: Too fat, too furious
« Reply #2 on: June 18, 2011, 07:16:07 am »
well, the good news is you probably have some decent muscle under all that fat, so progress should be easy once you get your diet on track.

fantastic user name, btw.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses