If you look at my progress photos in the left sidebar of the site, you can see that my progress has been decent, but nothing groundbreaking. My exercise frequency has been virtually perfect for the past year, never taking more than 2 days rest between any training session. If I had to grade my compliance to diet, it would be far less than perfect - maybe 70-75%.

I’ve recently come to the realization that I am extremely intolerant of carbohydrates. For the second half of 2006 and prior, I was consuming what some would call “good” carbs in the mornings. Oatmeal and sweet potatoes (yams) were common breakfast and lunch foods. Even though I was violating the PN principles, I was using information learned from other sources and trying to incorporate it into the PN program. My mistake. In retrospect it was no surprise that I made so little progress during that time.

It was only in late 2006 that I abolished oatmeal and yams from my diet, and replaced them with chicken breast and spinach. Results were virtually immediate. In reality, the bulk of my results came in Dec ‘06 to March ‘07, when I actually followed the program properly.

In February ‘07 I also began a new training routine designed by Chad Waterbury called 10 x 3 for Fat Loss. That was a very good program for me at the time - I felt better and clothing began to fit better. I made the final steps of my progress during the last 3 months. I’ve since switched to Christian Thibadeau’s fat loss regime, which is more difficult, but geared towards maximum results.

I guess what I’m trying to say is that even though the photos show a year’s progress, the bulk of the progress came during the final stretch, and once I got serious about both diet and training combined. Armed with this knowledge, I plan to get serious results by November!

-Ratko

Welcome to the new Project Phatko site! Here I will document the details and results of my training, diet, and habits, with a relevant dose of current health information. There are several purposes behind my motivation.

First, I will finally have a central point of reference for tracking my own progress. This is important because up until now, I have been loosely following my progress with an Excel spreadsheet and scattered photographs. This site will be an organized progress tracker.

Second, I hope it might serve as education and motivation for others who share similar aspirations of improving body composition and health. I have made a fair share of diet and training blunders in my past, and I only wish that I knew then what I know now.

Finally, another extra motivation to keep the site current is the PN Transformation Challenge that is beginning today and ending on November 7th, 2007. I will be posting frequent progress photos (every 2 weeks) in hopes that this site will force me to stay accountable.

-Ratko