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Fat Ass Challenge: Week 1

So it’s time for the first weekly progress report in my mission to fight at Middleweight. Let’s cut to the chase because we got a UFC happening in two hours: I started getting back into shape a few months ago … I was 230 pounds (and I stand 5’10).

Yesterday I weighed in at 213.4 pounds. So that’s over 15 pounds, not too shabby but I can do better in the next two month period. The current regiment is Mon-Wed-Fri I do 1 hour of weights and 1 hour of cardio. Tues-Thurs I do two hours ‘vale tudo’ at Tristar. Now it’s time to kick things up a notch.

The new plan is to add another hour of cardio in the afternoons on Tuesday and Thursday to compensate for private training sessions I’ll be adding on Wednesday and Friday nights. Another goal is to get some extra cardio in during the mornings, but at the moment things are so busy between my day job and the site that it’s not really possible. I need rest more than I need more cardio time right now. Hopefully in a few weeks that will change.

The only ‘real’ different between before and now in excercise is the extra nights of private training … past that I’m just shuffling the other stuff around. The big thing that’s changing now is the diet. While I’ve done a good job of cutting out a lot of the bullshit I used to do, like eating a whole box of cookies or bag of chips or tub o’ jujubes, it’s time to take things to the next level.

It’s time to stop just ‘avoiding junk’ and time to start eating at a whole new level. I’d love to hear what your guys advice is for healthy meals and snacks and all that shit. Right now my regular diet routine consists of

  • 9:00 Vector or All Bran
  • 11:00 banana
  • 12:00 workout
  • 1:00 Myoplex shake
  • 4:00 Peanut butter sandwich on 12 grain
  • 5:30 workout
  • 7:30 Either chicken breast or extra lean ground beef, cooked on one of those George Forman grills

Obviously there’s tons of food groups missing there and I really need to level shit out. I plan on picking up a Greens+ type supplement so i can get the veggies in that I need, as well as start taking multi-vitamins since the variety of my foods is now gone and I’m trying to keep things as simple as possible.

This is a learning experience for me so I’d love to hear what you guys have to say regarding diet, nutrition, supplements, etc.

Till next week.

  • jackal-matt

    How gay did it feel to take each other pictures in the middle of a gym?

    Seriously though, it doesn’t look like you have much to go.

  • fightlinker

    hehe they’ll have to get used to it because we’re doing pictures every friday

  • dignan

    I’m cheering for you guys. Seriously. Kick ass.

  • Higgz

    At first I thought you were trying to say that was a before and after of you like the Tanner pic.

    You could always pay $1500 and live with Luke Cummo for 2 weeks :)

    Cardio can greatly be expanded in just two weeks. I wouldn’t recommend that for a pro, but for your fight with Sam, really turn the cardio up the last two weeks and you’ll be fine. By then your striking and BJJ skills are either on par or not. Just my opinion.

  • fightlinker

    I believe we’re also fighting 3 minute rounds to avoid a boring hug fest by the end of the fight. Of course I plan on finishing in the second round :-)

  • Accomando

    So, is Jake fighting too, or did he just want a picture of himself w/out a shirt on?

  • fightlinker

    Nah not fighting but we train together so it’s a progress thing for him too

  • jjdnb

    Hey FL, which of you is bottom and which is top?

  • Accomando

    Man, I hope you win.

    I heard Caplan on Jarry Park, talking about how he wants to end you before you challenge other guys who run MMA websites.

    Make him eat his words.

  • Dick

    Did your tattoos come off as you lost weight?

  • fightlinker

    Once i’m in better shape, there’ll probably be more tattoos. I know it’s cliche’d but i want more for myself. Tattoos are fun

  • kanos jimoros

    Not really all that bad.. If possible try running a routine 2-3 miles in the morning and keep track of your mile time’s. That gives you all day to rebuild. Fuck a tredmill, go run outdoors, in the grass.. it’s much better on the joints and even if you don’t run as far open up your stride and try pacing yourself…

  • intenso

    Doesn’t look like either of you have very far to go.

    What are your tats?

  • Grass Hoppa

    seems to me you are doing well on the physical activity part, my advice for eating better are these few simple rules:
    1.) eat every 2-3 hours.
    2.) eat fruits or vegetables at every serve.
    3.) eat a protein source at every feeding. (doesn’t have to be much, eg: nuts)
    4.) with the exception of fruits and vege, avoid eating any other type of carb (breads, rice etc…) except within 1 hour of an intense workout. They are more easily digested in that period.
    5.) Eat healthy fats. Fats from steaks, or flax seed oil, or cold pressed extra virgin olive oil are nessecary in your diet. Eating fats DOES NOT make you fat unless you are juicing. Avoid margarines and vegetable oils.
    That’s just a quick get started guide, you can e-mail me if you want some more advice.

    One of my favourite things in the morning when i wake up is to have a fruit smoothie. It gives me soo much energy i can bouce off walls. Take the juice of 3 oranges, 1 apple, 1 pear, 1 kiwi fruit, 1 banana, and a handful of berries, blend it for 30 secs and it’s ready. tastes awesome and is a great way of starting the day.

  • Vale Nada

    I was under the impression that you were some puny sissy…i’m starting to believe you’d be able to woop my ass =(

  • RoB

    i still cant stop thinkin about the other “pic” of

  • operator

    I’m not 100% on this one it might be worth looking into but I read that you burn way more fat if you do your cardio first thing in the morning before you eat. Apparently your motabalism works in overtime when you get up and slows down after eating. By the way Jake looks like he is practicing hes stare down or something impressive.

  • Steve

    You’ve gone from a macho Gonzaga to a nerdy Cummo.

  • Audacity

    I would recommend PRO-ISL from Strive for post-workout shake. The pure isolated whey protein gets absorbed far better than Myoplex.

  • fightlinker

    Thanks man, i’m gonna look into that. Hitting up the supplement store tommorow, gonna pick some shit up

  • MacDaddy

    * Cut out starch and refined sugar completely. You need to understand what your glycemic index is, or you won’t be able to train hard enough while you’re dieting
    * Eat green vegetables at every meal. When you make yourself a plate of food, half of the food should be green vegetables
    * Replace the cereal with an egg or even better egg white omelette with broccoli or asparagus or spinach, and a 1/3 cup sugarless oatmeal with some cinammon, nutmeg and fruit.
    * Eat more for breakfast that you do at lunch, more at lunch than you do at dinner.
    * Unless you’re trying to gain weight, a little bit of protein powder and some omega 3s are the only supplements you should even consider, and even then only to balance out your nutrients. Most supplements are targeted at spotty teenagers that want to bulk up so they don’t get sand kicked in their faces at the beach. Just eat right and work hard and everything will sort itself out.
    * If you really want to get serious look at the Zone diet, try to make your ratio of carbs/proteins/fats 40/30/30

  • Hywel Teague [Fighters Only Magazine]

    the major issue like people mentioned, is the lack of veggies and fruit

  • MacDaddy

    Alternantively, if you want to make 185, just stop drinking beer for 2 weeks and you’ll probably shrivel up like a fucking Olsen twin.

  • fightlinker

    Yeah, the only time I drink beer is for the Low Blow … 3-4 beers a week about. I’d switch to hard liquor but it’s just as bad.

  • #1 jackal

    hard liqour isnt carbinated unlike beer.
    i have a better idea, just quit fucking drinking.

  • fightlinker

    Radio show would suffer hardcore. I’ve tried just drinking diet energy drinks but they literally make me spazz out and forget the names of everything

  • fightlinker

    Ps: 211.2 lbs today, and we just did a crazy high intensity workout that should start showing some really good results

  • winklepicker

    – Real vegetables, not supplements (easiest things are pre-washed spinach, carrots, broccoli, salad mix — do they have those in Canadia?)
    — Get a couple bars of dark chocolate, and eat a square or two every night (instead of eating a bag of cookies or ho-ho’s or whatever). That’ll fix you for dessert.
    — operator (in comment 17) is right: cardio before breakfast = faster weight loss. It resets your metabolic “furnace” a little higher for the entire day.
    — there’s more here in an article I wrote a couple years ago:

    Winklepicker (6’2″, 155)

  • fightlinker

    thanks man. I’m afraid for now I’m gonna be using supplements for the veggies, although I am upping the amount of real veggies i eat to 2-3 servings a day (carrots, broccoli … the things i do for this site)