Fight4Phat: And, so it begins …


Alright, let’s get this party started, huh?

To get an understanding of what this segment is, please refer to my first post from a couple weeks ago. Basically, it’s the name of my fitness Instagram account and I want to expand the concept and idea BEYOND the app. So, I felt my blog was a good place to do that.

I will be updating my weekly stats every Wednesday. This will include my weight, body fat and measurements. Basically to keep me accountable and to record the data. But, in addition I will share insights, diet/work tips and, of course, motivation. I really want this next 12 weeks (or longer) be as beneficial to you as it is to me. I guess in a way think of it as a journey we’re both taking together.

As noted above what I am launching starting next week is a 12 week program. It will run from October 12th to December 28th … basically New Years. I guess I should probably just say from October 12th to the end of the year. The objective will be to cut fat, lose weight and … as cliche as it sounds … feel great. It’s pretty simple.

Well, I wish it was that simple.

To combat the hypothyroidism and low testosterone I also will be focusing a lot on clean eating, especially on the tail end of the program. I want to clean out my diet as best as I can as to give my thyroid and testosterone the best fuel to work with. Those two things have been the most frustrating variables the past couple of years and I need them to work optimally for me to be able to reach my goals.

That includes my workouts and runs as well.

I need to set a goal weight and I am still trying to buckle down on one. I’d love to lose 30lbs. … or more? I know that’s vague. But, I am going to probably hold off on my 12 week goal until next week when I mark down my measurements, etc. I want to consult my trainer. And, I also might break it down between my first 4 weeks and last 8 weeks?

We shall see.

But, I am excited to start getting the ball rolling on this little journey! Here’s my four week kickoff programs. After the four weeks I’ll share my remaining 8 weeks with you … which I am still working on putting together.

And, to note, the below program is NOT my own. This is something I got from my trainer, Jason Muir. All credit goes to him.


I’ve done this exercise program before … about three + years ago. And, it worked out pretty well. I lost about 30lbs. when I did it the first time. It’s pretty strict and that’s something I like about it. It’s not a long term solution by any means.

It’s a jump start program.

When I did this a couple years ago with my sister we did so as a support system. We went into it with the mentality that it was short term like we were preparing for a Hollywood movie roll. Don’t ask me why that, it was just worked for us.

We couldn’t cheat, we had to be 100% and if we slipped we held each other accountable. It really worked out well for us. But, because of how mentally taxing it was on us, we only did it for the four weeks. We tried, but it’s a program you do once in a blue moon.

But, with that said, here is the exercise routine. As you can see it’s a routine that you can really do at home. There’s no need for a gym or heavy equipment. Just you and your body weight.

Check it out …

28 day fat flusher men - exercise


Of the whole program the food is probably the toughest. Not because of the preparation, but because it’s mentally taxing because it’s repetitive and it doesn’t leave much … if any … room for other options. Which is fine. Well, for the short term.

But, basically, you’re following the same routine for weeks one and three and then a slightly other for weeks two and four. So there’s some difference. Like I said, it’s for only the short term. Very manageable in my opinion.

The other thing about this nutrition plan is that it relies on preparation. You have to cook ahead. Especially turkey and sandwiches. This appeals to me mainly because I need to get back into the habit of making my meals the night before to save me time in the morning. I look forward to developing that habit off the bat.

Anyways, here is the nutrition diet plan …

28 day fat flusher men - food


When I started my journey over five years ago one of the biggest things I had to overcome was the gym. I hated the gym. Not because I hated to workout necessarily, but because I felt that ALL the eyes were on me.

Fat me. Fat Josh. Fatty fat, fat Josh.

Going to the gym was extremely difficult for me at first. I was very self conscience about my weight and appearance. It was tough.

But, my trainer helped point out to me that they could care less. He explained that you don’t go to the gym because you’re in shape, you go to improve. This helped change my mentality … slowly, but surely.

As I continued to workout with my trainer I tried and tried to get past this mentality, because I knew it was having an impact on my progress. While my trainer was riding me hard during a workout … something clicked.

Something within me got it. Something within me didn’t care what others thought. I felt the weight, the literal weight, of my body around the person who I knew was inside me. It was kind of a surreal experience. At that moment I knew I wasn’t the person I thought I was and that I could and had to change.

I often think back to that workout and experience from time to time. I am grateful for it, because I have stopped putting so many limitations on myself. I often refer to it as my “BIGGEST LOSER” moment, because it really was a game changer for me.

And, because of that experience I’ve learned what it means to be a fighter and not care what I think others think of me. Because in the end, it really doesn’t matter. At all.


Sometimes I like posting pictures of Fat Josh … just as a reminder of just how far I’ve come the past five years.

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