Fat Guy Getting Fitter

[patcheslosesit]

Intro/Pinned etc.

It's May 19th, 2026. Name's Patches. I live in Spain. I'm trying to get back on the wagon. I want to feel better, look better, fuck better and buy cooler clothes. Right now the plan is 16:8 intermittent fasting with a trip to the gym every other day. I live in a walkable city, so that helps.

This blog is more for me than it is for anyone else, but I like the company of other people doing the same thing. I do better when I visualize. My idea is to post a photo every time I work out, as well as my workout and the day's starting weight. Probably not food since I eat in a very boring way. My goal with food is to go more vegetarian for environmental reasons, but that really just means I'm eating a lot of beans, and you probably don't need to see my daily dose of beans.

I'll update this periodically as I lose weight. My goal weight is not my actual goal weight, but I find large goals easier to hit when they become small goals.

Starting weight: 119.2 kg

Current weight: 111.9 kg (July 2nd)

Goal weight: 110 kg

Starting body fat percentage: 39.1%

Current body fat percentage: 36.3% (June 30th)

Goal body fat percentage: 35%

Milestones:

June 4th: 115 kg

[patcheslosesit]

July 17th: Chest and triceps

Song of the workout:

Weight: 112.5

Today's workout:

Stairmaster warmup

Dumbbell bench press 3x

Dumbbell Incline bench press 3x

Dumbbell fly 2x

Dumbbell tricep extension 3x

Cable tricep pushdown 2x

Late posting, yeah yeah yeah. It was a good one! Another "sweat from every inch of my body" workout. Progressing on the bench press, fly, tricep extension, and pushdown. Incline press was a little harder today than previous sessions, but I'm still moving a lot of weight compared to where I was when I started.

I tried taking a flex selfie and just realized I messed up the shot. No flex Friday. Forgive me.

I won't have time for a workout on Sunday probably, so until Monday!

[patcheslosesit]

July 15th: Back and biceps

Song of the workout:

Weight: 112.3

Today's workout:

Stairmaster warm-up Dumbbell bent-over row 3x Dumbbell curl 3x Dumbbell concentration curl 2x Cable seated row 3x Lateral pulldown 2x

After injuring myself shrugging last time I did this group of exercises, I've dropped it from the routine. Back and biceps might be my least favorite day, just because the curls and concentration curls are super humbling. They feel the most stuck. I added a warmup set before the curls, which definitely helped me progress on reps, but the concentration curl still kicks my ass each time, especially my left arm.

Otherwise had one of those days when everything went right. Those days are cool.

Until Friday!

[patcheslosesit]

Week 8 check-in

I started eight weeks ago at 119.2 kg.

Last week, I weighed in at 114.5 kg. I set my weigh-in goal for today at 113.4 kg

Today, I am weighing in at 112.1 kg. First time I beat my weigh-in goal!

The weirder thing, however, is that according to my tape measure, my lean mass appears to have dropped and my body fat appears to have gone up. If today's measurements are meant to be believed, I'm at 38.2% body fat, up from last week's 37.4%. Might be margins of error, might be water weight, etc. I think it also might have to do with last week being the first week since I started that I've only gone to the gym twice, because of my shoulder injury and because of my blood tests. Anyway, I'll still take good news where I can. I'm back to my regular workout routine this week, so let's see what the tape measure tells me next time.

Next week's weight goal: 111 kg

Four-week body fat goal: 37.2%

[patcheslosesit]

July 13th: Leg day

No selfie today because I plum forgot. Slips my mind sometimes.

Song of the workout:

Weight: 113.2

Today's workout:

Stationary bike warmup Machine seated leg press 3x Goblet squat 3x Dumbbell standing calf raise 3x Hip abductor 3x Machine leg extension 3x Machine lying leg curl 3x Treadmill cooldown I've decided I hate lunges too much to bother with them anymore. They suck. They suck bad, they make my knees feel like shit, and they wear me out. Swapped them for a goblet squat today since they share a lot of similar muscle groups and it's night and day. Leg days are otherwise my favorite day on my routine. I can really do a lot with these quads, hammies, and calves, and I'm making great progress on pretty much everything. As Stavvy would say, powerful haunches. Until Wednesday!

[patcheslosesit]

June 11th: Push day

Song of the workout:

Weight: 113.2 kg

Today's workout routine:

Stairmaster warmup Incline bench press x3 Dumbbell tricep extension x3 Dumbbell skullcrushers x3 Dumbbell floor press x3 Dumbbell floor fly x3

Back at it. Had to do some medical tests this week (nothing serious, all routine stuff my doctor wants to check), so I took a few days off from weights so as to not interfere with them.

My shoulder is back to being pain-free, but I still went with a less strenuous workout today to change things up. Progress on the incline bench press and tricep extensions, floor press and fly actually felt pretty easy, but those skullcrushers are no joke. All in all a good workout, worked up a real sweat.

Until Monday!

[patcheslosesit]

Week 7 check-in

I started seven weeks ago at 119.2 kg. Last week, I weighed in at 113.4 kg. I set my weigh-in goal for today at 112.3 kg.

Today, I am weighing in at 114.5 kg. The weekend definitely threw off my progress, but we persist.

The odder trend is that according to my tape measurements this morning, I've hit 38.3% body fat, gaining 2% body fat and losing 1.6 kg of muscle. It's hard to believe two days of eating like crap would destroy my gains like that, so I'm chalking it up to water weight. We'll see how things settle out next Tuesday. Again, we persist. This week I don't have any parties or detours, and my shoulder pain is dwindling, so I should be able to have a more straightforwardly healthy week with more gym time.

Next week's weight goal: 113.4 kg

Four-week body fat goal: 35.3%

[patcheslosesit]

July 6th: Leg day

Song of the workout:

Weight: 115 kg Today's workout routine:

Stationary bike warm-up Dumbbell goblet squat x4 Dumbbell step-up x3 Bodyweight reverse lunge x3 Machine leg press x3 Machine calf press x4 Back at it today, changing things up a bit. After hurting my shoulder on Friday, I made a workout that would be less stressful on the shoulder. Nothing too hard today, but the step-ups and reverse lunges really gave me a workout. I really want to have patience with the lunges, weighted and unweighted, but I am simply not a fan. Maybe my next long-term routine will omit them.

I went a bit hard a few nights in a row. Friend's birthday party followed by July 4th. Lots of treats and beer, quite a bit of weight coming with it. Back on the wagon now. Hoping tomorrow's weight is a bit more normal, but it'll only have been two days out from a hardcore two days.

Tumblr mobile is glitchy and not letting me post today's selfie. I assure you, I took one.

Until Wednesday!

[patcheslosesit]

July 2nd: Back and Biceps

Song of the workout:

Weight: 111.9 kg (7.3 kg down)

Today's workout routine:

Stationary bike warm-up Dumbbell bent-over row 3x Dumbbell curl 3x Dumbbell concentration curl 2x Dumbbell shrug 3x Cable seated row 3x

First off, damn, that weight check-in was a surprise. I mean, I can't be too surprised, because I completed a 24-hour fast yesterday, but I also had a nice big Georgian meal with the family yesterday. I thought for sure all that stodgy food (and I even had a beer) would have make me bloat a bit, but nope! Even followed it with an ice cream. Very happy with the last check ins.

I don't write a lot about my fasting. Yesterday I did a 24-hour fast for no real reason. I got home from a performance on Sunday and realized I wasn't hungry from having a late lunch, so I went to bed. Woke up mid-morning with no cravings and decided "today's a 24-hour fast day." I'd done it twice before a few summers ago, so I was no stranger. Yesterday's fast was much easier than those though. Not going to make 24-hour fasts a regular thing, but maybe once or twice a month could be a good goal.

In worse news, I definitely hurt myself doing shrugs, so might be dropping them for the time being. Hopefully this won't last, but I've come up with a workout routine that will keep some of the movement off my shoulders for a bit. Not making great progress with the curls, but the bent-over row and seated row are progressing well.

Until Saturday!

[patcheslosesit]

June 30th: Chest and triceps

Song of the workout:

Weight: 113.4 kg (5.8 kg)

Today's workout routine:

Stationary bike warmup

Dumbbell bench press warmup 3x

Dumbbell bench press 3x

Dumbbell incline bench press 3x

Dumbbell fly 2x

Dumbbell tricep extension 3x

Cable tricep pushdown 2x

Plank (36 seconds)

Incline treadmill cooldown

A few days ago my calorie burn cratered and I was surprised. My workouts couldn't have become that efficient, could they?

Turns out I had inadvertently set my weight on my watch's app to 65kg. Back to a more accurate calorie burn.

Added a plank to the end of the day. I'm hoping raising the frequency of my planks will help me make progress on them. We'll see how that turns out. Also added a treadmill cooldown to burn a few extra calories. Might be overkill with my weight corrected.

Today's workout went really well. Set personal bests on the fly, tricep extension, tricep pushdown, and bench press.

Bathroom selfie since I forgot to take one at the gym.

Until Thursday!

[patcheslosesit]

Week 6 check in

I started six weeks ago at 119.2 kg. Last week, I weighed in at 114 kg. I set my weigh-in goal for today at 112.9 kg. Today, I am weighing in at 113.4 kg. So we're making a little bit better progress after the last check in. Still slow progress, but I'll take that .6 kg. Friday I went a little hog wild on the food, and last night I also went out to eat with the family, so the fact that I still make some progress gives me a bit of relief.

Of course, there's also body fat. My body fat today is 36.3%. That's a significant change week-to-week. I am burning fat like a machine and adding muscle in the process, so while the scale number moves slowly, the tape measure is telling an exciting story. Overall, feeling good about today's check in. This week I have another potentially big food day, so there may be another speed bump, but I'll keep doing what I'm doing. Next week's weight goal: 112.3 kg Four-week body fat goal: 35.3%

[patcheslosesit]

June 28th: Leg Day

Song of the workout:

Weight: 114.5

Today's workout:

Stationary bike warmup

Machine seated leg press 3x

Dumbbell lunge 3x

Dumbbell standing calf raise 3x

Hip abductor 3x

Machine leg extension 3x

Machine lying leg curl 3x

Gained some weight from paella night the other night. There was lots of paella and lots of wine. Also a nightcap ice cream. So it goes.

Changing my warmup from elliptical to stationary bike. My calorie burn for elliptical has been getting smaller, so I think switching things up will help me with that. Also added the abduction machine because I want to do more to my glutes.

Worked up a massive sweat today. I wish we had better A/C in the basement level of the gym. Aside from lunges, leg day really has become my favorite day because of how much weight I can move with these legs.

Until Tuesday!

[patcheslosesit]

June 26th: Shoulders and abs

Weight: 113.5 (5.7 kg down)

Today's workout routine:

Eliptical warmup Dumbbell shoulder press 3x Dumbbell lateral raise 3x Dumbbell seated rear lateral raise 3x Dumbbell Shrug 3x Lying leg-hip raise 2x Plank (46 seconds) Treadmill cooldown Today we're going out for dinner with some friends, so I added some time to my warmup and added a treadmill cooldown just to get some extra calories in. We'll see if it pays off tomorrow morning. Managed to add weight to my lat raise, and the leg-hip raises are becoming a breeze. But damn that plank is going to be my white whale. Three weeks in a row with no progress. Perhaps I should add it to another day? Add another plank?

Here's a Flex Friday from my bathroom. Also, got my hair and beard trimmed. My forearms are definitely showing big progress too. That's cool.

See you Sunday!

[patcheslosesit]

I want to head to the gym in 20 or 30 minutes but it just started raining

I mean I know I could just grab an umbrella and walk on over but I'm also a big baby

Makes me want to be lazy, makes me want to order the falafel and halloumi plate from my favorite Turkish takeout spot

[patcheslosesit]

The stupid rain stopped so I went to the stupid gym to walk for 40 stupid minutes at a stupid incline on the stupid treadmill and then came home and made a stupid chickpea salad for lunch and finished lunch off with some stupid fruit all for my stupid health. Can never have any fun here.

[patcheslosesit]

I want to head to the gym in 20 or 30 minutes but it just started raining

I mean I know I could just grab an umbrella and walk on over but I'm also a big baby

Makes me want to be lazy, makes me want to order the falafel and halloumi plate from my favorite Turkish takeout spot

[patcheslosesit]

June 24th: Back and biceps

Song of the workout:

Weight: 113.9 kg (5.3 kg down)

Today's workout routine:

Elliptical warm-up Dumbbell bent-over row 3x Dumbbell curl 3x Dumbbell concentration curl 2x Dumbbell shrug 3x Cable seated row 3x Cable lat pulldown 2x Continuing to hit records on these exercises. Curls are still a bit of a hassle, but the back exercises and shrugs keep improving. The needle moves slowly on my weight, but I can actually see the difference on my body, on the way my shirts fit, etc. Maybe it's psychological, maybe it is perceptible. Who knows. See you Friday!

[patcheslosesit]

her: you better not be at the gym pretending you're Big Boss again

me: