Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: Fatpanda on August 30, 2010, 12:49:33 PM
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In this log i will share the things i have learned over time about bodybuilding and nutrition, and also demonstrate their efficiency in reality by using these knowledge to transform my physique over the next 6 months or so.
Through extensive research, trial and error, and experimentation I feel I have found the right balance of work/ rest and relaxation/results.
The order of importance in gaining muscle and strength is:
1) Load
2) Frequency
3) Calories
Rules science agrees on (mostly):
1) For maximum activation of motor units in the muscle from the first rep, the load must be around 75-85% RM or 6-12 rep max for maximum muscle and strength gains.
2) The load must be lifted progressively, workout to workout.
3) Compound movements are more efficient than isolation movements as they provide higher overload to the target body parts. MRI and ECG studies have even shown us which of these specific exercises produce the highest motor unit activation in the target muscles.
4) Muscle groups must be worked as often as possible. No less than every 48-96 hours – with 72 a happy medium. Protein synthesis returns to normal after 36-48 hours, however the CNS has not always fully recovered until 72-96 hours.
5) One set per muscle group is all that’s needed for growth – further sets just delay recovery and tear down the muscle further delaying recovery and super-compensation.
6) Failure is not required for building muscle ( but can be a valuable tool)
7) Pump or burn sets can help build muscle (occlusion studies show us this), but are not required and are secondary to load in importance.
8) Proper daily diet is essential to health and bodybuilding goals.
9) No more than 1g of protein per pound of lean body mass is required for optimum mass gains/ lean mass retention – and may in fact be much less – if recent studies are correct i.e. no more than 20-30g complete protein every 3-5 hours.
10) Once protein requirements are met – body fat is strictly a matter of thermo dynamics – i.e. adjusting calories from fat and/or carbs.
11) Proper pre/post workout nutrition can be vital for maximal muscle gains and/or retention.
12) Never workout on an empty stomach - that applies to lifting weights and cardio.
13) Try to separate cardio and weight lifting whenever possible. i.e. different days, or at least 8-12 hours apart.
14) HIIT (High Intensity Interval Training i.e. tabata, sprints etc ) is better for lean mass retention than SSC ( Steady state cardio i.e. 30 mins on steady speed on bike, etc)
15) There is no difference between HIIT and SSC when it comes to fat loss. As its calories burned that dictate fat loss (see point 10). HIIT will burn more calories quicker, but it will be harder and more intense, SSC will take longer, but will be easier.
My workout philosophy is to get the maximum possible results from every workout, every exercise, every set, and every rep. anything less is a waste of time and energy.
My workouts strive to balance progressive loading with frequency and efficiency. I do this by only using the best ‘bang for your buck’ exercises; weight intensity; and rep range that provides a nice balance of neuromuscular and metabolic stimulation. I also try to reduce/eliminate as many variables as possible – which allows me to focus purely on increasing load as often as possible.
I hit all major and minor body parts two to three times a week. Each workout involves:
1 x 6-8 dumbbell deadlifts
1x 6-8 dumbbell decline presses
1x 6-8 dumbbell one arm rows
1x 6-8 dumbbell incline presses
Everything I have posted can be backed up with scientific studies. I did not post such studies as most getbiggers fall asleep when I start. If you are interested in these studies pm me or better yet do a quick search of my previous posts – most if not all of the studies you require are there (including links to full texts wherever possible). Some of what I wrote is still under debate by better minds than I i.e. the 1 set vs. many sets debate - but I stand by my recommendations, as along with my rational dissection of the studies and debates regarding these conscientious topics - I have also had 16 years training and dieting experience and experimentation in which I have tried every routine under the sun, not to mention every diet.
My workout routine and diet are simple and enjoyable. They let me live a normal life, enjoy the company of my friends and family, give me time to study, go to parties, enjoy good food and social occasions without suffering. I will prove over the next few months that they are also highly effective.
I will be detailing my training and diet routine here in the training logs section of the boards – I hope you all check it out over the next few months to see the sort of progress I’m making.
I don’t expect to gain much more strength if any as I’ve been gaining strength back slowly over the past year while on lower calories already. Now I’m continuing this diet I’m going to have to lower calories even more. However you never know.
Well getbig regulars, gimmicks and guests – sit back and enjoy the show :-D
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On sunday my starting measurements were:
weight : 253.75lbs
waist: 123cm
chest: 123cm
arms: 41.5 cm
here are my pics of that morning too - very depleted :(
My first workout of the comp:
1x 8 dumbbell deadlifts - 50kg (each db weights 50kg)
1x 6 decline db presses - 50kg
1x 8 one arm db rows - 50kg
1x 5 incline db presses - 50kg
followed by HIIT cardio on the exercise bike.
5 min warm up followed by 5 mins of 20 sec all out pedelling then 10 secs of low effort peddeling. every 20/10 sec for 5 mins, followed by 5 min cool down.
i am still under the weather today (monday) after a night out on friday. i ate nothing but candy on saturday while hung over, and sunday only had some chinese takeaway. today i ate pretty well but ruined it by ordering an indian takeaway after my workout - like i said i am still under the weather and fighting off a throat infection and/or cold.
So i will start my proper diet log tomorrow. Which will detail all meals/ drinks including - calories, and grams of protein, carbs and fats.
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here is a bad back shot from sunday too ( its not very good as i found it very difficult to take a shot of my back as i live alone )
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here is a pic of me from 1 year ago compared with sunday.
1 year ago i hadn't worked out for almost 2 years due to partially torn rotators.
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feel free to join team panda and add your support.
as a team member you are officially allowed to use the team logo :
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here is a bad back shot from sunday too ( its not very good as i found it very difficult to take a shot of my back as i live alone )
i live alone too
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i live alone too
:'(
I find that hard to believe gene - it must be because you have so many options its too hard to chose ;)
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;D good spot
i'm trying to use up bars of soap i have, before i get onto the liquid stuff.
i also prefer showers with gel, than standing at a sink.
i warm up my whole body via bodyweight squats, and various rotations of waist and shoulders. i do not do any weight warmups anymore.
it is one of the reasons i start with deadlifts too rather than presses.
my workouts are very short, and pretty easy mentally ( not dreading the workout, like i used to with high volume ). apart from the weight which i find heavy, and difficult to get the weights into position in decline and incline.
i could/would like to do 3 workouts a week, but i can't keep it up for long and my strength stagnates a little when on lower calories ( i only eat 2000 cals a day)
i often also add in shrugs after deadlifts - same sets and reps as the rest. i didn't do them today as i am fighting off illness.
i workout from home with this equipment:
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meal 1 - 250ml of whole milk + scoop of protein powder = 275 cals - 35g p, 14g c, 10f f
meal 2 - same as above
snack - coffee with whole milk = 65cals - 3g p, 5g c, 4g f
meal 3 - sweet and sour chicken with egg fried rice = 540cals - 32g p, 84g c, 7g f
hiit cardio - 5 min warm up, 5 mins intervals @ 20/10 secs, 5 min cooldown
snack - coffee with whole milk = 65cals - 3g p, 5g c, 4g f
snack - 2 kitkats = 214cals - 2g p, 26g c, 10g f
meal 4 - bbq chicken melt = 544cals - 29g p, 64g c, 19g f
daily totals = 1979 cals - 138g p, 211g c, 63g f
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Meal 1 - protein powder + milk - 275cals - 35p, 14c, 10f
meal 2 - chicken tikka masalla & rice - 608cals - 34p, 95c, 14f
hiit cardio - 15 mins
meal 3 - chicken karahi & rice - 576cals - 30p, 96c, 10f
snack - coffee - 65 cals - 3p, 5c, 4f
snack - 4 kitkats - 428cals - 4p, 52c, 20f
daily totals = 1952cals - 106p, 261c, 57f
i didn't eat a 4th meal today as i slept until lunch time - so the 4th meal would have been eaten too late.
the extra calories from that meal allowed me to eat some more kitkats instead. :)
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work it sister
well I guess I better get going in the next day or two and hand you your ass
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Meal 1 - milk and protein powder = 275cals - 35p, 14c, 10f
snack - coffee = 47cals - 3p, 5c, 2f
meal 2 - Lamb Karahi = 554cals - 46p, 45c, 25f
hiit cardio - as before 15mins
snack - coffee = 65cals, 3p, 5c, 4f
snack - peanut m&ms = 576cals - 10p, 60c, 34f
meal 3 - Beef Cannelloni = 495cals - 25p, 39c, 25f
Daily totals = 2012cals - 122p, 168c, 99f
Once again i slept till just before lunch time, so no 4th meal. i had m&m's instead as a snack to make up the calories to 2000 approx.
many of you may wonder why i'm not cutting out more candy and reduce calories - well studies show that reducing calories has been shown to reduce RMR. As i'm only on 2000 cals a day i prefer to try to keep the calories higher for as long as possible and instead burn calories via cardio - thus increasing calorie burn for the day without reducing base RMR.
it is not needed , i could choose to simply ditch cardio and reduce diet for the same effect ( i.e, reduced overall calories) but is my preference as i prefer to eat a little more.
obviously at some point this will have to change as fat loss slows, but its ok for now.
also some of you may wonder why i'm not eating another meal or more protein -
well i could but i like candy, and class it as a daily treat :D
i also strongly believe in these 2 studies:
Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr. 2009.
A moderate serving of high-quality protein maximally stimulates skeletal muscle protein synthesis in young and elderly subjects. Journal of the American Dietetic Association, 2009.
Basically they both show that 20g of protein maximally stimulates protein synthesis, and that any more than this is burned off. Also from other studies done on constant infusion of bcaa, we know there is a refractory period involved that limits the frequency of protein intake (meals) i.e. if you eat more protein while the first one is still digesting/floating around in your blood you will get zero synthesis response from that new meal - so it will all be used for energy. :o
So it leaves me to believe that you need only eat 20-30g of protein per meal every 3-5 hours (depending on the protein source) to maximally stimulate protein synthesis.
As i woke up later there is no need to eat more protein as it would still be within the time frame of the other meals.
i may be wrong, and further studies are needed. As some studies do show 1g per pound of lean body weight is optimal ( which is between 50-100g more than i'm eating a day) but i'm classing this as an experiment. i do know from past experience that higher protein levels daily just made me fatter. ( well eating more calories than i was burning made me fatter) but the whole 'must eat as much protein as possible' mindset didn't help.
i also simply like eating normal meals again after years of protein shakes :)
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Slept in today, so no breakfast again.
Meal 1 - scrambled eggs + baked beans + coffee = 724cals - 50p, 68c, 28f
Meal 2 - Pre Workout shake - whole milk + protein powder + 5g creatine = 276cals, 35p, 14c, 10f
Workout:
8x50kg - db deadlifts
8x50kg - db shrugs
6x50kg - decline db presses
8x50kg - one arm db rows
5x50kg - incline db presses
This workout felt really hard, and the old shoulder pain is coming back when i do decline presses.
Hiit cardio - 5 mins warmup /5 mins 20-10sec /5 mins cool down
Meal 3 - Post workout shake - whole milk + protein powder + 5g creatine = 276cals, 35p, 14c, 10f
Snack - wine gums - 257cals - 4p, 59c, 0f
Meal 4 - Chicken Korma = 472 cals - 49p, 11c, 27f
Daily totals = 2004cals - 172p, 166c, 75f
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Do you make the curry etc yourself, FP?
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Do you make the curry etc yourself, FP?
sometimes, but it takes quite a while with having to leave it overnight etc. So if i do its normally over the weekend while i have more free time.
i mostly buy a jar of sauce and add my own veg, meat, etc
sometimes i buy prepacked meals too.
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I give you credit for posting these pics..especially on a site as brutal as this one. But you do look like you made some improvements and you sound pretty motivated. I thought I've been looking better lately and I took some shots of myself in the mirror. It seems I don't look as good as I thought I did. Even though I've been doing two 45 minute cardo sessions a day and limiting carbs to 110 grams a day for several months, I still don't look cut yet. I guess at 47, my metabolism isn't what it used to be.
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Thanks chemist.
i like to think i have more muscle than these pics show/fat hides.
hopefully over the next few months all will be revealed.
Good luck with your goals, that's tough going cardio wise, especially if you are not getting results.
how much protein and fat per day are you taking in ?
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Slept late today - so no breakfast.
Meal 1 - scrambled eggs + baked beans + coffee = 724cals - 50p, 68c, 28f
Meal 2 - Cajun Turkey + Spicy Mexican rice = 604cals - 63p, 52c, 14f
Snack - coffee and kitkat= 172cals - 4p, 18c, 9f
Meal 3 - Chicken Dopiaza & Rice = 556cals - 36p, 90c, 9f
Daily Totals - 2059cals - 154p, 228c, 60f
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Slept in today, so no breakfast again.
Meal 1 - scrambled eggs + baked beans + coffee = 724cals - 50p, 68c, 28f
Meal 2 - Pre Workout shake - whole milk + protein powder + 5g creatine = 276cals, 35p, 14c, 10f
Workout:
8x50kg - db deadlifts
8x50kg - db shrugs
6x50kg - decline db presses
8x50kg - one arm db rows
5x50kg - incline db presses
This workout felt really hard, and the old shoulder pain is coming back when i do decline presses.
Hiit cardio - 5 mins warmup /5 mins 20-10sec /5 mins cool down
Meal 3 - Post workout shake - whole milk + protein powder + 5g creatine = 276cals, 35p, 14c, 10f
Snack - wine gums - 257cals - 4p, 59c, 0f
Meal 4 - Chicken Korma = 472 cals - 49p, 11c, 27f
Daily totals = 2004cals - 172p, 166c, 75f
here come the excuses
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here come the excuses
hahahaha you haven't even started you fruitcake !
i expect you to stand by your promise of the youtube video ;)
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Sunday weigh in - 251.25lbs
Weight loss this week = 2.5lbs :)
Slept late today - so no breakfast.
Meal 1 - scrambled eggs + baked beans + coffee = 724cals - 50p, 68c, 28f
Snack - 2 kitkats = 214cals - 2p, 26c, 10f
Meal 2 - Cajun Turkey + Spicy Mexican rice = 604cals - 63p, 52c, 14f
Meal 3 - Chicken Chow Mein = 484cals - 35p, 62c, 9f
Daily Totals = 2029cals, 150p, 209c, 62f
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hahahaha you haven't even started you fruitcake !
i expect you to stand by your promise of the youtube video ;)
you're sure about that hey?
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your words josh, not mine.
you are the one making excuses already.
you have no training or diet log, no further updates other than drinking and smoking cigars ::)
by not starting at the same time as me, you will now claim that if you had started at the same time you would have beaten me ::)
regardless - nothing will stop me now.
you can either try to piss against the wind and take me on or go with the flow :D
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relax im kidding i havent started yet
i blew the shit out of my lower back and am just waiting for that to get better then I will fire it up
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relax im kidding i havent started yet
i blew the shit out of my lower back and am just waiting for that to get better then I will fire it up
what happened ?
i ruptured a disk in my lower back a few weeks ago.
thankfully it is a lot better pain wise now, although it can flair up every now and again depending on how i'm sitting etc.
still have numbness in my left leg though :-\
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i blew it out about 20 years ago squatting
it acts up now and again and leaves me unable to walk for a couple days
its usually something simple thatthrows it out, picking something off the floor in this case. I wa actually picking up my lat straps to head to the gym and boom, it blew. Such irony
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i blew it out about 20 years ago squatting
it acts up now and again and leaves me unable to walk for a couple days
its usually something simple thatthrows it out, picking something off the floor in this case. I wa actually picking up my lat straps to head to the gym and boom, it blew. Such irony
well rest up and enjoy the peace.
then blast back. you'll have to if you want to catch me ;)
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Meal 1 = milk and protein powder = 275cals - 35p, 14c, 10f
Meal 2 = milk and protein powder = 275cals - 35p, 14c, 10f
Meal 3 = Pre Workout shake - whole milk + protein powder + 5g creatine = 276cals, 35p, 14c, 10f
Workout:
8x50kg - db deadlifts
8x50kg - db shrugs
6x50kg - decline db presses
8x50kg - one arm db rows
5x50kg - incline db presses
Hiit cardio - 5 mins warmup /5 mins 20-10sec /5 mins cool dow
Meal 4 - Post workout shake - whole milk + protein powder + 5g creatine = 276cals, 35p, 14c, 10f
Snack - wine gums = 271cals - 5p, 63c, 0f
Meal 5 - Cajun Turkey + Spicy Mexican rice = 604cals - 63p, 52c, 14f
Daily totals = 1977cals, 205p, 170c 54f
This workout felt really good today, apart from the pain in my pec/shoulder region when doing declines. Also strength just wont budge on decline and incline presses either- the pain isn't to blame i don't think. I will give it one more shot next friday, if its still sore i'm changing to flat presses instead of decline as there is less pain in that movement.
regarding strength stagnating on presses. I have also been thinking about periodizing the weight to try to get by this sticking point. i understand low calories are probably the main reason for the sticking point, not to mention the cardio 5 days a week ( which may have to be increased once fat loss slows). However periodization of the weight might help with this and maybe even the pain problem in the pec/shoulder as the lighter load would be easier on it. that is a whole other can of worms though with so many different ways to periodize so i'll think about that when i have to.
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You do one set of each exercise?
How much rest between each set/exercise?
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You do one set of each exercise?
How much rest between each set/exercise?
yes one set.
about 3mins on average between exercises but i'll take 5 if i feel i need it.
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Meal 1 = milk and protein powder = 275cals - 35p, 14c, 10f
Meal 2 = milk and protein powder = 275cals - 35p, 14c, 10f
Meal 3 = Chinese Style Chicken curry + egg fried rice = 556cals, 31p, 65c, 17f
Hiit cardio - 5 mins warmup /5 mins 20-10sec /5 mins cool down
Snack - 2 kitkats = 214cals - 2p, 26c, 10f
Meal 4 - Sweet and Sour Chicken + egg fried rice = 540cals, 32p, 84c, 7f
Daily Totals = 1991cals -140p, 212c, 61f
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Meal 1 - Steak and Mash = 484cals - 53p, 23c, 19f
snack - coffee = 3p, 5c, 4f
meal 2 - chicken tikka masala and pilau rice = 459cals - 30p, 59c, 11f
snack - coffee = 3p, 5c, 2f
meal 3 - lamb rogan josh =486cals - 40p, 20c, 28f
snack -4 kitkats = 428cals - 4p, 52c, 20f
no meal 4 as my whole schedule was messed up today and i couldn't get meals every 4-5 hours as normal. first was at 6.30, 2nd was at 2.30 last one was at 8.30.
also i was working for 12 hours today - on my feet all day so i couldn't face cardio today. i burned more than enough at work though.
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Meal 1 - Spaghetti Bolognese - 471cals - 27p, 58c, 13f
snack - half cup cpffee - 2p, 2c, 2f
meal 2 - chicken tikka masala - 344cals - 23p, 52c, 5f
meal 3 - bbq chicken melt - 544cals - 29p, 64c, 19f
snack - kitkat = 107cals - 1p, 13c, 5f
meal 4 - lamb rogan josh = 486cals - 40p, 20c, 28f
daily totals - 1985cals, 122p, 209c, 72f
working 12 hours again today, so no cardio.
oh and meso, tell your mom i'll be over at 11. Tell her to wear the red slutty thong i like. cheers.
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Meal 1 - Spaghetti Bolognese - 471cals - 27p, 58c, 13f
snack - half cup cpffee - 2p, 2c, 2f
meal 2 - chicken tikka masala - 344cals - 23p, 52c, 5f
meal 3 - bbq chicken melt - 544cals - 29p, 64c, 19f
snack - kitkat = 107cals - 1p, 13c, 5f
meal 4 - lamb rogan josh = 486cals - 40p, 20c, 28f
daily totals - 1985cals, 122p, 209c, 72f
working 12 hours again today, so no cardio.
oh and meso, tell your mom i'll be over at 11. Tell her to wear the red slutty thong i like. cheers.
not trying to insult you in my above post..i was pointing out that if that was you in the pic you posted couple days ago, why youre eating kitkat, spaggetti bolognese and shit like that?
and dont tell me "a calorie is a calorie" and copy paste "studies"from google.
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No breakfast today, had a long sleep in till 12. 8)
meal 1 - eggs, beans and and coffee = 720cals, 50p, 68c, 28f
Meal 2 = Pre Workout shake - whole milk + protein powder + 10g creatine = 276cals, 35p, 14c, 10f
Workout:
8x50kg - db deadlifts
8x50kg - db shrugs
5x50kg - decline db presses
8x50kg - one arm db rows
5x50kg - incline db presses
Hiit cardio - 5 mins warmup /5 mins 20-10sec /5 mins cool dow
Meal 3 - Post workout shake - whole milk + protein powder + 5g creatine = 276cals, 35p, 14c, 10f
Snack - wine gums = 354cals - 6p, 82c, 0f
meal 4 - cajun chicken fettucini - 384cals, 36p, 39c, 8f
pec shoulder area is still painful when at the slightest stretch while lifting weight in decline. it was actually a little sore in incline too :(
strength has also dropped by 1 rep on decline, so from my next workout i will be using flat db bench instead of decline, perhaps the change in angle and reduction of pain will help me break this plateau in strength. if i get the same number of reps or less i will start to periodize the weight.
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dude fuck those "studies" your listening to, thats a shitty way to train. your muscles arent going to respond to that training. next time your in the gym try doing 4 or 5 heavy sets in the 5-10 rep range for just one body part. watch how weak you are. you wont be able to lift shit after 2 sets. your muscles are only used to doing one set. that isnt any way to train at all. and protein synthesis only occurs for the first 48 hours post exercise? go do 10 good heavy sets and tell me how many days it takes for your muscle to heal. 48 hours 48 shmourz. if your sore its because your muscle is tore up. your muscle grows bigger and stronger when you tear it up. its a defensive reaction/adaptation. one set gonna tear your muscle up?? nah.. and if you are just gonna do one set, then at least give every muscle its own exercise, and do that set to failure, and raise your frequency up to every other day or every third day depending on soreness.
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i would like to workout every 2nd day on a m-w-f schedule.
studies show that working out m-w-f gives you between 20-25% more strength and mass gains as twice a week. ( i also have a suspicion that proper pre/post workout nutrition would increase this % and help with recovery issues )
however at present it isn't really feasible for me due to my work/study circumstances.
when i have did this in the past with hst, i did slightly more than the recommended workout as i also thought volume was a must. While i was very big back then, and completely natural i was overtrained all the time. i had constant colds, flus, coughs, and whatever else was going around. whenever i went out drinking i was dying for at least 2 days, then always that week i would get a sickness of some sort. my strength wouldn't budge, and was slowly dwindling.
i ditched volume for a reason candy - chronic overtraining syndrome.
if at the end of this i look like shit and my strength has disappeared i'll hold my hands up and say i was mistaken. Until then i cannot abandon my beliefs which have been founded in studies and logical conclusions because of broscience and gym myths.
i base everything i do on scientific studies, and personal results. This will never change.
i'm not saying volume doesn't work, i'm just saying it doesn't work for me, and i don't believe its optimal for most people.
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volume dicates rest time. less volume=less damage=faster recovery=higher frequency. more volume=more damage=longer recovery=less frequency. growth is an adaptation/defense response to muscle damage. muscle damage occurs when lifting excessive load. more volume= more damage= more growth. less volume=less damage= less growth. again, volume dictates recovery time. doing one set per exercise is going to do very minimal damage, and only to a portion of the muscle fibers. mulitple sets in 5-10 rep range (upper body) means damage throughout the entire muscle, throw in a few sets in the low reps and high reps to ensure stimulation to all fiber types.
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candy it is my belief that load is the most important factor for gains. once you lift a load to failure or near it with a decent level of metabolic stimulation i.e. enough reps, anything more than that is simply burning calories and further tearing down muscle. yes the more sets, the longer the recovery time, but that doesn't mean you will grow any more. if it was volume and not load that dictated gains you could lift 50lbs and simply add a rep or 2 every week and you would grow forever, clearly that is not the case. once your muscle fibres increase in size to handle a load without trouble ( i.e. without tearing down) all it needs to lift that load is fuel/calories.
regardless of my entertaining the notion, the fact is science has already agreed that load is the most important factor for hypertrophy.
now the 2nd part is frequency, obviously the more frequently you can use a load that stresses the muscle beyond what its use to the more you will grow. studies also show us that 36-48 hours is the time scale for increased protein synthesis, so that should be the optimum workout schedule to maximise the synthesis response. however there is a problem with that - CNS.
As you have stated the more volume you use the longer your CNS takes to recover. studies show the CNS can take up to 72 hours to recover minimum and in some people 96 hours. so ideally you want to avoid CNS fatigue - which extra sets would most certainly provide/cause.
i could quite literally post around 50 studies all backing up what I'm saying.
Also regarding your claim on rep ranges, again its load that determines growth. i.e. anything from 50% rm to 100% rm will cause hypertrophy - that's all types of hypertrophy - i.e. sarcoplasmic and myofibrillar, and all fibre types increase in size too i.e. type I, IIa, IIb
there is no way to selectively stimulate 1 part.
I'm not saying there is no benefit in lifting various rep ranges. obviously that may be of benefit in terms of periodization. however make no mistake its the change in load that comes from the different rep ranges that's really having the effect - not the rep number itself - reps do not matter, once a minimum metabolic stimulation is achieved i.e. 6 reps+
you could even get that metabolic stimulation with single reps if you do enough - think of metabolic stimulation as time under tension.
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you know what fries your cns? going to failure. and not taking days off. extra volume takes extra time to recover because the muscle itself has to repair more damage and grow more muscle. not because extra stress on the cns. more volume=more damage=more growth=longer recovery. less volume=less damage=less growth=faster recovery.
think of a piece of paper. pull it apart, a slight tear occurs. now the paper is a little bit bigger, because of the space inbetween the tear. once that tear is filled in with new paper, you have a bigger piece of paper. thats what happens to your muscle. you lift excessive load, tears occur. now the muscle becomes larger once those tears get filled with new muscle.
heres a solid line=
_________________
now heres that same line with a tear in it
______ ____________
its a longer line now right? heres that same line once that tear is filled in
________________________
do you see how that works?
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slept late today, so no breakfast.
meal 1 - KFC zinger burger = 490cals - 27p, 48c, 22f
snack - coffee + 2 chunky kitkats = 591cals - 9p, 67c, 32f
steady state cardio - 90 mins @ 115-120 bpm, i did it while watching celtic fc beat hearts 8) it was very easy.
meal 2 - spaghetti bolognese = 522cals - 45p, 58c, 12f
meal 3 - cajun chicken fettucini - 384cals - 36p, 39c, 8f
daily totals = 1987cals, 117p, 211c, 73f
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you know what fries your cns? going to failure. and not taking days off.
yes this is correct.
extra volume takes extra time to recover because the muscle itself has to repair more damage and grow more muscle. not because extra stress on the CNS. more volume=more damage=more growth=longer recovery. less volume=less damage=less growth=faster recovery.
no this is very very wrong, in fact it is a classic brologic mistake candy. Yes more volume does cause more damage, which in turn causes the muscle to take longer to heal and overcompensate, it also taxes the CNS more, causing that to also need longer to replenish. however you do not get more growth, you get less growth, less strength and have to reduce your frequency which is a very big no no if hypertrophy is your goal.
proof that its better to do less volume more frequently, than higher volume less frequently in experienced subjects:
Comparison of 1 Day and 3 Days Per Week of Equal-Volume Resistance Training in Experienced Subjects
McLESTER et al
There is not a strong research basis for current views of the importance of individual training variables in strength training protocol design. This study compared 1 day versus 3 days of resistance training per week in recreational weight trainers with the training volume held constant between the treatments. Subjects were randomly assigned to 1 of 2 groups: 1 day per week of 3 sets to failure (1DAY) or 3 days per week of 1 set to failure (3DAY). Relative intensity (percent of initial 1 repetition maximum [1RM]) was varied throughout the study in both groups by using a periodized repetition range of 3-10. Volume (repetitions x mass) did not differ (p <= 0.05) between the groups over the 12 weeks. The 1RMs of various upper-and lower-body exercises were assessed at baseline and at weeks 6 and 12. The 1RMs increased (p <= 0.05) significantly for the combined groups over time. The 1DAY group achieved ~62% of the 1RM increases observed in the 3DAY group in both upper-body and lower-body lifts. Larger increases in lean body mass were apparent in the 3DAY group. The findings suggest that a higher frequency of resistance training, even when volume is held constant, produces superior gains in 1RM. However, training only 1 day per week was an effective means of increasing strength, even in experienced recreational weight trainers. From a dose-response perspective, with the total volume of exercise held constant, spreading the training frequency to 3 doses per week produced superior results.
proof that greater frequency produces better results in both strength and hypertrophy than greater volume:
Comparison of 2 vs 3 days/week of variable resistance training during 10- and 18-week programs.
braith et al
The purpose of this study was to evaluate the effectiveness of resistance training performed either 2 days/week or 3 days/week. One hundred and seventeen sedentary volunteers were randomly assigned to one of the two training groups or a control group. Twenty-two men (27 +/- 5 years) and 22 women (26 +/- 5 years) trained for 10 weeks. Twenty-five men (26 +/- 5 years) and 22 women (24 +/- 5 years) trained for 18 weeks. Twenty-six subjects served as controls and did not train. Training consisted of a single set of variable resistance bilateral knee extensions performed to volitional fatigue with a weight load that allowed seven to ten repetitions. Prior to and immediately following training, isometric strength was evaluated at 70, 85, 100, 115, 130, 145, 160, and 171 degrees of knee extension with a Nautilus knee extension tensiometer. All groups who trained showed a significant increase in peak isometric strength when compared with controls (P less than 0.01). Groups that trained 3 days/week increased peak isometric strength (10 weeks = 21.2%; 18 weeks = 28.4%) to a greater extent (P less than 0.05) than groups that trained 2 days/week (10 weeks = 13.5%; 18 weeks = 20.9%). We conclude that resistance training 2 days/week significantly improves knee extension isometric strength; however, the magnitude of strength gain is greater when training is performed 3 days/week. These data indicate that the adult exerciser (18 to 38 years) training 2 days/week may derive approximately 80% of the isometric strength benefits achieved by those training 3 days/week.
Proof that 1 set is just as effective as 3 sets for strength and hypertrophy in experienced subjects :
Single versus multiple sets in long-term recreational weightlifters
hass c.j. et al
Purpose: The purpose of this study was to determine the effects of increasing training volume from one set to three sets on muscular
strength, muscular endurance, and body composition in adult recreational weight lifters. Methods: Forty-two adults (age 39.7 6 6.2
yr; 6.2 6 4.6 yr weight training experience) who had been performing one set using a nine-exercise resistance training circuit (RTC)
for a minimum of 1 yr participated in this study. Subjects continued to perform one set (EX-1; N 5 21) or performed three sets (EX-3;
N 5 21) of 8–12 repetitions to muscular failure 3 days per week for 13 wk using RTC. One repetition maximums (1-RM) were measured
for leg extension (LE), leg curl (LC), chest press (CP), overhead press (OP), and biceps curl (BC). Muscular endurance was evaluated
for the CP and LE as the number of repetitions to failure using 75% of pretraining 1-RM. Body composition was estimated using the
sum of seven skinfold measures. Results: Both groups significantly improved muscular endurance and 1 RM strength (EX-1 by: 13.6%
LE; 9.2% LC; 11.9% CP; 8.7% OP; 8.3% BC; and EX-3 by: 12.8% LE; 12.0% LC; 13.5% CP; 12.4% OP; 10.3% BC) (P , 0.05).
Both groups significantly improved lean body mass (P , 0.05). No significant differences between groups were found for any of the
test variables (P . 0.05). Conclusion: Both groups significantly improved muscular fitness and body composition as a result of the
13 wk of training. The results show that one-set programs are still effective even after a year of training and that increasing training
volume over 13 wk does not lead to significantly greater improvements in fitness for adult recreational weight lifters
There are actually over 35 studies that show single sets to be equally as effective as multiple sets for strength and hypertrophy. i will not post them all.
If you are interested i suggest you google for:
Carpinelli
Otto
Winett
Westcott
and also read up on HST by Bryan haycock and the science behind it.
I hope this has been educational for you and has helped you realize why i train the way i do, and why you should too. :)
think of a piece of paper. pull it apart, a slight tear occurs. now the paper is a little bit bigger, because of the space inbetween the tear. once that tear is filled in with new paper, you have a bigger piece of paper. thats what happens to your muscle. you lift excessive load, tears occur. now the muscle becomes larger once those tears get filled with new muscle.
heres a solid line=
_________________
now heres that same line with a tear in it
______ ____________
its a longer line now right? heres that same line once that tear is filled in
________________________
do you see how that works?
hahahahahahahahahahahaha ha
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i cant force you to drink, all i can do is lead you to the water..
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i cant force you to drink, all i can do is lead you to the water..
brologic is a curse candy. Free your mind and learn from buddha.
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Sunday weigh in - 248.25lbs
Weight loss this week = 3lbs 8)
total weight loss = 5.5lbs
slept late again today 8)
meal 1 - eggs, beans and coffee = 735cals, 51p, 68c, 29f
meal 2 - spaghetti bolognese = 522cals - 45p, 58c, 12
snack - coffee and chunky kitkat = 328cals, 6p, 36c, 18f
meal 3 - chicken and ham pasta = 438cals, 35p, 50c, 9f
daily totaly = 2022cals, 138p, 212c, 67f
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Im wth you Panda on the training.I dont do 1 set as such but i pretty much limit my chest training to one exercise to failure, same with everything except back where ill maybe do 2 or 3 depending.
I used to be big oin volume and all i got was colds etc as well.Since ive consistantly been training like this, my strength keeps going up and im never ill and any old injuries seem to be alot more manageable.Good luck
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thanks kev.
i would like to add a pull down/pull up movement for my back too, but as i workout from home i don't have the equipment.
i still do deadlifts and rows, if i added a pulldown/pullup i feel that would give complete back stimulation.
from a biomechanical point of view i have my hands in a hammer grip while doing rows, which in theory may work more of the brachialis rather than bicep. So in theory a pulldown/pull up with palms facing me would also work my bi's completely too - or i could add bicep curls i suppose. but i think we are talking minute differences, and probably only relevant if i were going to compete.
Also while emi/ecg studies show different parts of the bi's can be targeted by different isolation movements- they only studied arm isolation exercises not compound exercises effect on the bi's. So compound movements may already stimulate the arm 100% anyway.
this study seems to suggest compound exercises do exactly that and this is why i only use compound exercises:
The Effect of Supplemental Isolated Weight-Training Exercises on Upper-Arm Size and Upper-Body Strength
RA Rogers et al.
The aim of this study was to examine the hypothesized additional training effect of programming isolated supplemental exercises in
conjunction with compound weight-training exercises on muscle size and strength. Seventeen national-level baseball players volunteered to partite in this 10-week training study and were randomly divided into 2 groups. The control group completed a 10-week training program consisting of the bench press, lat pull-down, dumbbell incline press and dumbbell 1-arm row exercises. The treatment group completed the same training program but with the addition of biceps curl and triceps extension exercises. A tape measure was used to record upper-arm cirferences, and a 5 repetition maximum (5RM) was determined on the bench press and lat pull-down for each subject before and after training.
Both the treatment and control groups displayed significant increases in upper-arm cirference (6.6 and 6.5%, respectively), 5RM bench press (21.4 and 22.1%, respectively) and 5RM lat pull-down (15.7 and 14.5%, respectively). There were no significant differences between the groups in the percentage change before and after training. The findings of this study suggest that isolation exercises are not necessary in order to increase compound movement strength or increase upper-arm girth. These findings also suggest that strength coaches can save time by not including isolation exercises and still achieve increases in strength and size.
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;D thanks skip.
i'll keep that in mind ;D
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your diet sucks and so does your training! your getting no where, you look the same as you have looked for years! dude, "broscience" is bad, sure, but bodybuilding isnt rocket science, and you pay way too much attention to "studies". you want to lose that fat stop eating garbage, stick to low fat, low carb meals with protein and veggies and get yoru carbs around your workouts. calories is a calories, very true, so why the fuck you gonna eat spaghetti, snickers, and and all that other shit, all its going to do is get in the way of your body from burning bodyfat. and one set per workout would be fine, if you were using heavy ass weight and taking it to failure. but 80kg ?? dude, throw at least a few hundred pounds on the bar and get that shit for 1-2-3 reps or whatever you can get. stick with that heavy ass weight till you can do it for a set of 8-10, then increase up to another weight where you can only get a few reps. this shit aint rocket science
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thanks kev.
i would like to add a pull down/pull up movement for my back too, but as i workout from home i don't have the equipment.
i still do deadlifts and rows, if i added a pulldown/pullup i feel that would give complete back stimulation.
from a biomechanical point of view i have my hands in a hammer grip while doing rows, which in theory may work more of the brachialis rather than bicep. So in theory a pulldown/pull up with palms facing me would also work my bi's completely too - or i could add bicep curls i suppose. but i think we are talking minute differences, and probably only relevant if i were going to compete.
Also while emi/ecg studies show different parts of the bi's can be targeted by different isolation movements- they only studied arm isolation exercises not compound exercises effect on the bi's. So compound movements may already stimulate the arm 100% anyway.
this study seems to suggest compound exercises do exactly that and this is why i only use compound exercises:
The Effect of Supplemental Isolated Weight-Training Exercises on Upper-Arm Size and Upper-Body Strength
RA Rogers et al.
The aim of this study was to examine the hypothesized additional training effect of programming isolated supplemental exercises in
conjunction with compound weight-training exercises on muscle size and strength. Seventeen national-level baseball players volunteered to partite in this 10-week training study and were randomly divided into 2 groups. The control group completed a 10-week training program consisting of the bench press, lat pull-down, dumbbell incline press and dumbbell 1-arm row exercises. The treatment group completed the same training program but with the addition of biceps curl and triceps extension exercises. A tape measure was used to record upper-arm cirferences, and a 5 repetition maximum (5RM) was determined on the bench press and lat pull-down for each subject before and after training.
Both the treatment and control groups displayed significant increases in upper-arm cirference (6.6 and 6.5%, respectively), 5RM bench press (21.4 and 22.1%, respectively) and 5RM lat pull-down (15.7 and 14.5%, respectively). There were no significant differences between the groups in the percentage change before and after training. The findings of this study suggest that isolation exercises are not necessary in order to increase compound movement strength or increase upper-arm girth. These findings also suggest that strength coaches can save time by not including isolation exercises and still achieve increases in strength and size.
when I was playing baaseball in high school my bench went up five pounds every workout for like 6 months when I first started lifting. This study is not going to apply to bbers who lift weights year round week in and week out there has to be more stimulus . Most baseball players are so fucked up with weightlifting anywyas that they will train like idiots and curl twinkies and gain something because they are that out of shape. Shut the fuck up and listen to Tbombz.
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Just read through all these posts FP....that being said this little competition between yourself and Josh will not end well for you if you keep this up.
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thanks guys.
i assume you will be as quick to say sorry for talking out of your asses when i prove you all wrong ;)
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everyone interested in the science of this ongoing experiment, please ignore the trolls - especially tv delivery guys who lie about their rampant steroid abuse (groink).
thank you.
Meal 1 = milk and protein powder = 275cals - 35p, 14c, 10f
Meal 2 = milk and protein powder = 275cals - 35p, 14c, 10f
Meal 3 = Pre Workout shake - whole milk + protein powder + 10g creatine = 276cals, 35p, 14c, 10f
Workout:
8x50kg - db deadlifts
8x50kg - db shrugs
6x50kg - flat db presses
8x50kg - one arm db rows
5x50kg - incline db presses
Hiit cardio - 5 mins warmup /5 mins 20-10sec /5 mins cool down
Meal 4 - Post workout shake - whole milk + protein powder + 10g creatine = 276cals, 35p, 14c, 10f
Snack - wine gums = 319cals - 5p, 73c, 0f
Meal 5 - spaghetti bolognese = 522cals - 45p, 58c, 12f
daily totals = 2007cals, 191p, 191c, 55f
This workout felt pretty good, the change from decline to flat db press worked great and i didn't get any pain in my shoulder/pec area during the lifts 8) i also lifted 1 rep more in flat than i did in decline last workout, my technique in the lift was much better than decline too :) but strength is still stalled on incline :(
i keep thinking about periodizing the weight, to see if can help me break this plateau on presses, but i want to keep as many variables steady as possible. In this workout i changed the movement from decline to flat, i have also increased my creatine intake from 5g pre and post workout to 10g pre and post to see if it can help.
i want to give these changes a chance before i periodize.
if/when i do, it will be a simple zigzag of load i.e. reduce the weight by 10-20% and increase back up every workout by 5%. this break would hopefully allow my CNS some rest and hopefully help me break this weight.
This is purely a strength/ego thing though and nothing to do with hypetrophy. These workouts will be more than enough to keep any mass i have already while in caloric deficit. Also trying to increase strength while on low calories and lots of cardio is very very hard. i do like to challenge myself though and i have set the target of 60kg for all lifts ( its all my db's will hold ). I may have to contend with 50kg or maybe even less until i am back eating more calories - we shall have to wait and see.
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Have you ever looked good in any pictures?
have you ?
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i see my fans are still cheering me on 8)
its amazing how i've lost 5.5lbs in 2 weeks while eating all that shit food ::) you guys aren't too bright are you ::)
i can't wait until feb - and all you idiots will be scratching your heads and asking how can that be ???
Meal 1 = milk and protein powder = 275cals - 35p, 14c, 10f
Meal 2 = milk and protein powder = 275cals - 35p, 14c, 10f
snack = coffee = 47cals, 3p, 5c, 2f
Meal 3 = chicken dopiaza and pilau rice = 556cals, 36p, 90c, 9f
Hiit cardio - 5 mins warmup /5 mins 20-10sec /5 mins cool down
snack = coffee and chunky kitkat = 328cals, 6p, 36c, 18f
Meal 4 = chicken karahi and pilau rice = 576cals, 30p, 96c, 10f
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i see my fans are still cheering me on 8)
its amazing how i've lost 5.5lbs in 2 weeks while eating all that shit food ::) you guys aren't too bright are you ::)
i can't wait until feb - and all you idiots will be scratching your heads and asking how can that be ???
Meal 1 = milk and protein powder = 275cals - 35p, 14c, 10f
Meal 2 = milk and protein powder = 275cals - 35p, 14c, 10f
snack = coffee = 47cals, 3p, 5c, 2f
Meal 3 = chicken dopiaza and pilau rice = 556cals, 36p, 90c, 9f
Hiit cardio - 5 mins warmup /5 mins 20-10sec /5 mins cool down
snack = coffee and chunky kitkat = 328cals, 6p, 36c, 18f
Meal 4 = chicken karahi and pilau rice = 576cals, 30p, 96c, 10f
Oh we already know "how that can be"........you are taking steroids. ;)
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Oh we already know "how that can be"........you are taking steroids. ;)
::)
you are confusing me with yourself.
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i see my fans are still cheering me on 8)
its amazing how i've lost 5.5lbs in 2 weeks while eating all that shit food ::) you guys aren't too bright are you ::)
i can't wait until feb - and all you idiots will be scratching your heads and asking how can that be ???
Meal 1 = milk and protein powder = 275cals - 35p, 14c, 10f
Meal 2 = milk and protein powder = 275cals - 35p, 14c, 10f
snack = coffee = 47cals, 3p, 5c, 2f
Meal 3 = chicken dopiaza and pilau rice = 556cals, 36p, 90c, 9f
Hiit cardio - 5 mins warmup /5 mins 20-10sec /5 mins cool down
snack = coffee and chunky kitkat = 328cals, 6p, 36c, 18f
Meal 4 = chicken karahi and pilau rice = 576cals, 30p, 96c, 10f
you havent lost any weight...you are still the same fatass you were before....now you are just a quitter fatass....
bench
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slept late today, so no breakfast.
meal 1 - milk and protein powder = 276cals, 35p, 14c, 10f
snack - coffee + chunky kitkat = 328cals, 6p, 36c, 18f
meal 2 - chicken with peppercorn sauce with boiled rice = 413cals, 23p, 69c, 5f
Hiit cardio - 5 mins warmup /5 mins 20-10sec /5 mins cool down
snack - coffee and 2 chunky kitkats = 591cals, 9, 67c, 32f
meal 3 - tomato and basil chicken pasta = 403cals, 26p, 53c, 9f
daily totals = 2010cals, 99p, 240c, 73f
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some comments elsewhere on the board questioned my reason for lifting the same weight for every exercise.
obviously i can life more than 8 reps 50kg in the shrugs, deadlifts and rows, but i would like to focus on getting every movement to 60kg ( the maximum weight my dumbbells can hold) before i start to add reps to the other exercises. To go to failure now in deadlifts, shrugs etc would only tire me more and further reduce my ability to improve my presses. As it is i am struggling to improve those press lifts. there is also the low calorie factor and changing weights in between sets takes up more energy and time.
once i reach 60kg and can lift every exercise for 8 reps, then i will start to add reps as/when i can.
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slept late today, so no breakfast.
meal 1 - milk and protein powder = 276cals, 35p, 14c, 10f
snack - coffee + chunky kitkat = 328cals, 6p, 36c, 18f
meal 2 - chicken with peppercorn sauce with boiled rice = 413cals, 23p, 69c, 5f
Hiit cardio - 5 mins warmup /5 mins 20-10sec /5 mins cool down
snack - coffee and 2 chunky kitkats = 591cals, 9, 67c, 32f
meal 3 - tomato and basil chicken pasta = 403cals, 26p, 53c, 9f
daily totals = 2010cals, 99p, 240c, 73f
What is a chunky kitkat?
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Good luck with your progress - same goes to Josh.
Though I would shy away from choc/noodles/etc even if it's in small doses.
What works for me is lots of fruit(give awesome energy)/veggies, some full grain and eggs.
I have eaten apples until any craving is fulfilled(~6-9) and still was able to lose weight while strength went up.
Being a fat fuck is in most cases a sin - so redeem yourself.
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thanks bruce, but i've never been a big fan of fruit - since kai's videos ;D
slept late today, so no breakfast.
meal 1 - mcdonalds double cheeseburger = 440cals, 28p, 32c, 23f
snack - coffee and chunky kitkat = 328cals, 6p, 36c, 18f
meal 2 - pre workout - whole milk + protein powder + 10g creatine = 276cals, 35p, 14c, 10f
8x50kg - db deadlift
8x50kg - db shrug
5x50kg - flat db press
8x50kg - one arm db row
3x50kg - incline db press
Hiit cardio - 5 mins warmup /5 mins 20-10sec /5 mins cool down
Meal 3 - Post workout shake - whole milk + protein powder + 10g creatine = 276cals, 35p, 14c, 10f
Snack - wine gums - 266cals - 5p, 61c, 0f
meal 4 - chicken arrabiata = 356cals, 33p, 47c, 4f
daily totals = 2005cals, 144p, 208c, 68f
had terrible workout today, i felt good and strong every exercise apart from the presses. i had a weird cramp in my right arm all day, that turned to a sharp pain/weakness when i tried to press. i think the cardio and low calories are finally taking their toll :( .
so from the next workout i'm going to start periodzing the weight. the lighter weight will give me a chance to recover a little, and hopefully help heal these niggling problems.
i would prefer to lift every 48 hours to maximise protein synthesis levels ( especially if i am going to be periodizing the weight), but that is impossible at present due to work commitments. So i will continue with my every 72-96 hour schedule for now.
Since my strength went so low today, i will be dropping the weight 20% from the next workout, so i will be lifting 40kg in each lift, then increasing the weight by 2.5kg every workout.
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I just dont get your diet fatpanda..18 grams of fat in a chunky kit kat and coffee.
Do you have a sweet tooth at all? not being sarcastic or anything just wondering
fat and carbs don't matter for fat loss - only calories.
i also supplement with vitamins, minerals, and omega fats, so any micronutrients that chocolate may lack when compared so called healthy food i.e. with brown rice/pasta, salmon, etc is covered.
but lets be real, we are talking about under 300 calories out of 2000, and on a bad day maybe 600 at the most - so basically its a non issue.
i struggled for the past few years trying to diet strictly, and i would do well for a while, and the weight would fall off rapidly, but eventually time and time again i would give in to the cravings, binge on the foods i wanted and put every pound back on.
i was at a dead end, i knew i simply couldn't live off chicken breasts and sweet potatoes, or turkey and brown rice :-X Then i read both Adonis and wavelengths diet theories and saw the results they had dieting while eating good tasty food. both proved this way of dieting worked. However i quiet frankly didn't believe them - just as most getbiggers didn't believe them nor believe me now. i thought they must be lying about what they are eating, i mean who gets ripped on icecream and cookies ??? it was unheard of. Then i read 2 books: Ultimate Diet Secrets by Dr Gregory Ellis, and The Fat loss Bible by Anthony Colpo. Both books opened my eyes to the laws of thermodynamics as it pertains to dieting. Both books also discuss in depth the results of metabolic ward studies. Theses types of studies are the most accurate way of studying and comparing different types of diet. As everything the person does is monitored and accounted for ( calories burned), along with every gram of food eaten (calories consumed). Giving the most accurate results possible.
For example in Anthony's' fat loss bible, he discusses in detail 17 metabolic ward studies of isocaloric diets varying in macronutrient content (see below). 15 of these studies showed no difference in weight loss between low carb/high fat or high carb/low fat. With the 2 that did show a statistical difference being easily explainable due to water loss. These trials proved without a doubt that calories are what counts in relation to fat loss. This table is actually old now, there have actually been many more trials like these done since this was first published, and have been added to a much larger list in Anthony's updated fat loss bible book and discussed by him in great detail - i highly recommend any getbiggers who are interested in the science of dieting look it up - it a great read, and you will not be disappointed. In case you missed it the ultimate diet secrets is also a fantastic book, and has over 600 pages :o if i were to recommend 1 over the other i would go with the fat loss bible as it covers more controversial traditional bodybuilding nutrition topics and is more up to date with the latest research.
This way i eat isn't so much a diet, but a lifestyle change. its an easy nutritionally and mentally healthy way to eat long term, weather you want to loss fat with little to no muscle loss or gain muscle with minimum fat. You do not get cravings, you do not suffer, you can eat what you want as long as you count the calories up.
The science is also irrefutable ;)
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i was working 12 hours straight today standing/ walking the whole time except tea and lunch breaks :( so i was too tired for cardio.
it will be the same tomorrow too :(
meal 1 - chicken tikka masala and rice - 459cals, 30p, 59c, 11f
snack - coffee - 65cals, 3p, 5c, 4f
meal 2 - chicken tikka masala and rice - 424cals, 26p, 70c, 5f
snack - coffee - 47cals, 3p, 5c, 2f
meal 3 - tomato and basil chicken pasta - 403cals, 26p, 54c, 8f
snack - coffee - 47cals, 3p, 5c, 2f
meal 4 - mcdonalds double cheeseburger - 440cals, 28p, 32c, 23f
snack - 2 finger kitkat - 107cals, 1p, 13c, 5f
daily totals - 1992cals, 120p, 243c, 60f - 24/45/27% ratios
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Then i read both Adonis and wavelengths diet theories and saw the results they had dieting while eating good tasty food. both proved this way of dieting worked. However i quiet frankly didn't believe them - just as most getbiggers didn't believe them nor believe me now. i thought they must be lying about what they are eating, i mean who gets ripped on icecream and cookies ???
For example in Anthony's' fat loss bible, he discusses in detail 17 metabolic ward studies of isocaloric diets varying in macronutrient content (see below). 15 of these studies showed no difference in weight loss between low carb/high fat or high carb/low fat.
No one knows how to get ripped like bodybuilders. No one on planet earth gets as lean and muscular as them. No one.
You have many people on this board with real world experience, you should pay more attention to them, and not authors who write "fat loss bibles"
Also, take anything Adonis says with a pinch of salt.
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i see you are no friend of science.
:-*
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12 hour shift today, so no cardio for me :(
meal 1 - milk and protein powder - 276cals, 35p, 14c, 10f
meal 2 - chicken dopiaza and rice - 556cals, 36p, 90c, 9f
snack - coffee - 47cals, 3p, 5c, 2f
meal 3 - chicken karahi and rice - 576cals, 30p, 96c, 10f
meal 4 - lamb karahi - 554cals, 46p, 45c, 25f
daily totals - 2008cals, 149p, 250c, 55f - ratios 30/45/25
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meal 4 - lamb karahi - 554cals, 46p, 45c, 25f
why are ya eating 25g of fat in one meal?? when you didnt do cardio
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why are ya eating 25g of fat in one meal?? when you didnt do cardio
try reading post 79 in this thread.
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try reading post 79 in this thread.
to maintain I can understand your theroy to a point but not for weightloss but that is just me. I guess everyones body responds differently
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Sunday weigh in - 248.25lbs
Weight loss this week = 0lbs :(
total weight loss = 5.5lbs
While i'm disappointed I'm not too worried by no weight loss this week, as the 2x 12 hour shifts the past 2 days were very hot and i drank a lot of water over those 2 days - i expect that's reason for zero weight loss i.e. still holding water. If however next week I've not lost anything, then clearly caloric adjustments will have to be made, either by reduction of food intake or increase in exercise.
slept late today, no breakfast.
meal 1 - milk and protein powder - 276cals, 35p, 14c, 10f
steady state cardio - 90 mins @ 40% VO2 max/ 115-120 bpm. i did it while watching the mighty celtic fc beat kilmarnock - hail hail !
snack - coffee + chunky kitkat = 328cals, 6p, 36c, 18f
meal 2 - chicken tikka masala and rice - 608cals, 34p, 95c, 14f
snack - strawberry cheesecake haagen dazs = 544cals, 8p, 58c, 32f
meal 3 - spicy tomato and chicken with potatos - 277cals, 40p, 18c, 5f
daily totals - 2032cals, 123p, 220c, 78f - ratios - 24/40/35
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no wonder why you didn't loose anything..Look at what your eating
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either by reduction of food intake or increase in exercise.
try that
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no wonder why you didn't loose anything..Look at what your eating
::) its common sense that's required here not panic newmom.
last week i lost 3lbs, that means over that week i burned roughly around 10500 calories more than i took in via food. Or in other words i burned 1500cals a day more than i ate.
now lets be sensible here, there is no way on planet earth that my metabolism has slowed by roughly 1500cals per day, while working out with weights twice this week and doing 4 hiit cardio sessions while eating roughly the same foods with the same calorie content ::)
a more likely senario is my body is simply holding water after 2 hard days work in hot temperatures. ;)
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::) its common sense that's required here not panic newmom.
last week i lost 3lbs, that means over that week i burned roughly around 10500 calories more than i took in via food. Or in other words i burned 1500cals a day more than i ate.
now lets be sensible here, there is no way on planet earth that my metabolism has slowed by roughly 1500cals per day, while working out with weights twice this week and doing 4 hiit cardio sessions while eating roughly the same foods with the same calorie content ::)
a more likely senario is my body is simply holding water after 2 hard days work in hot temperatures. ;)
trust me, no panic on my part. Please I don't need your studies to know anything about weight loss, I did what worked for me. Like I said, I don't understand your diet is all
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::)
Gregory Ellis
(http://www.richardfwilson.com/Dr-Ellis_s-Ultimate-Diet-Secrets.jpg)
Anthony Colpo.
(http://farm2.static.flickr.com/1378/1065199336_28bc32e6fe.jpg?v=0)
not that i judge their knowledge on how they look, i judge that on what they write - they just happen to both look great.
Hey Panda.....all hijinks aside....you are a smart enough Guy to know that the industry is rife with bullshitters and charlatans.
Did It ever occur to you that there is a very good possibility that these guys are lying about what they eat....and have "help" getting that lean? ?
The Leafy Bug.....pride of Getbig......doesn't follow TA's diet to get lean for his shows. He's posted his very clean diet
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OMG FatPanda! It seems like everything you say ends up to be a joke! You're just awesome
Check this out:
http://www.getbig.com/boards/index.php?topic=348937.0
There are bunch of people guessing how much water you actually hold...
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Hey Panda.....all hijinks aside....you are a smart enough Guy to know that the industry is rife with bullshitters and charlatans.
Did It ever occur to you that there is a very good possibility that these guys are lying about what they eat....and have "help" getting that lean? ?
The Leafy Bug.....pride of Getbig......doesn't follow TA's diet to get lean for his shows. He's posted his very clean diet
possibly, but if i don't try it myself and give 100% then i will always wonder. I'm the type of guy that would prefer to try something and fail rather than not try something and wonder 'what if'.
the science is real though, both those authors are fully referenced so their readers can investigate further in more detail. i did that and that's why i think this will work :)
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today's weight - as i suspected was lower than yesterday = 247.25lbs that's a pound lighter (so the water theory is looking highly probably ;) )
i am hopeful another pound will drop tomorrow morning :)
meal 1 - milk and protein powder - 276cals, 35p, 14c, 10f
snack - coffee - 65cals, 3p, 5c, 4f
meal 2 - milk and protein powder - 276cals, 35p, 14c, 10f
meal 3- pre workout - whole milk + protein powder + 10g creatine = 276cals, 35p, 14c, 10f
8x40kg - db deadlift
8x40kg - db shrug
8x40kg - flat db press
8x40kg - one arm db row
8x40kg - incline db press
Hiit cardio - 5 mins warmup /5 mins 20-10sec /5 mins cool down
Meal 4 - Post workout - whole milk + protein powder + 10g creatine = 276cals, 35p, 14c, 10f
snack - wine gums - 289cals, 5p, 67c, 0f
meal 5 - sweet and sour chicken with rice = 540cals, 32p, 84c, 7f
daily totals = 1995cals, 178p, 211c, 50f - ratios 36/41/23
Today was the first day of periodizing the weight. it was actually harder in the presses than i thought it would be :( I was actually close to failure on inclines. That pec/shoulder pain on flat press was back again too, although i think this was because of the full stretch i was getting. This lighter weight should help somewhat. Although i got 8 good reps with all sets 8)
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It will be interesting for how long you can make progress.
Since you lowered the weight for all your exercises, you're pushing 400kg less tonnage in total.
Less tonnage - less calories burnt.
Do you take this into consideration?
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It will be interesting for how long you can make progress.
Since you lowered the weight for all your exercises, you're pushing 400kg less tonnage in total.
Less tonnage - less calories burnt.
Do you take this into consideration?
i am aware of the effect the lighter weight will have on overall calories burned during and after exercise, and also how the lighter bodyweight i am now carrying means a lower BMR. However i will not take any dramatic steps to change anything until it effects my weight loss rate.
i do somewhat counter the lower weight by stricter form, slightly slower reps etc.
i have also decided to now do a cardio session every day except the days when i work for 12 hours.
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Today's weight - was once again as i suspected lower than yesterday = 246lbs that's a 1.25lbs pound lighter than yesterday and 2.25lbs lighter than sunday :) so yes i would say my water theory was correct and i've once again owned a few idiots that do not understand the laws of thermodynamics. 8)
i am hopeful another pound will drop tomorrow morning, although i have another two, 12 hour work shifts the next few days so i may put water back on, as i'll be drinking loads :(
meal 1 - milk and protein powder = 276cals, 35p, 14c, 10f
snack - coffee = 65cals, 3p, 5c, 4f
meal 2 - milk and protein powder = 276cals, 35p, 14c, 10f
snack - coffee = 47cals, 3p, 5c, 2f
meal 3 - spaghetti & meatballs = 488cals, 24p, 57c, 17f
Hiit cardio - 5 mins warmup /5 mins 20-10sec /5 mins cool down
snack - peanut m&m's = 367cals, 7p, 38c, 22f
meal 4 - chicken chow mein = 484cals, 35p, 62c, 9f
daily totals = 2001cals, 141p, 195c, 73f
ratios = 28/37/33
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12 hour shift at work today, so no cardio.
meal 1 - milk and protein powder = 276cals, 35p, 14c, 10f
meal 2 - cajun chicken pasta = 444cals, 28p, 59c, 11f
snack - coffee = 47cals, 3p, 5c, 2f
meal 3 - chargrilled chicken tagliatelle = 430cals, 33p, 56c, 7f
meal 4 - mcdonalds quarter pounder with cheese = 490cals, 31p, 37c, 25f
snack - 3x 2 finger kitkats = 321cals, 3p, 39c, 15f
daily totals = 2007cals, 132p, 210c, 69f
ratios = 26/38/31
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12 hour shift at work today, so no cardio.
meal 1 - milk + protein powder = 210cals, 31p, 9c, 5f
meal 2 - chicken and ham pasta = 438cals, 35p, 50c, 9f
snack - coffee = 47cals, 3p, 5c, 2f
meal 3 - cajun chicken fettucine = 384cals, 36p, 39c, 8f
snack - peanut m&ms = 414cals, 8p, 43c, 24f
meal 4 - Beef Madras = 514cals, 35p, 20c, 32f
daily totals = 2006cals, 147p, 166c, 80f
ratios = 29/30/36
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what happens if the calories are incorrect for each meal? like if the chef added an extra 200 cals of stuff etc?
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i will be working from 630 am until 10 pm tommorow...i have a torn bicep and i will be doing cardio at 5am tommorow
no more excuses that u are too tired to do cardioi was working 12 hours straight today standing/ walking the whole time except tea and lunch breaks :( so i was too tired for cardio.
it will be the same tomorrow too :(
meal 1 - chicken tikka masala and rice - 459cals, 30p, 59c, 11f
snack - coffee - 65cals, 3p, 5c, 4f
meal 2 - chicken tikka masala and rice - 424cals, 26p, 70c, 5f
snack - coffee - 47cals, 3p, 5c, 2f
meal 3 - tomato and basil chicken pasta - 403cals, 26p, 54c, 8f
snack - coffee - 47cals, 3p, 5c, 2f
meal 4 - mcdonalds double cheeseburger - 440cals, 28p, 32c, 23f
snack - 2 finger kitkat - 107cals, 1p, 13c, 5f
daily totals - 1992cals, 120p, 243c, 60f - 24/45/27% ratios
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FP, have you tried the peanut butter kitkat chunky? Awesome.
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what happens if the calories are incorrect for each meal? like if the chef added an extra 200 cals of stuff etc?
i am the chef, however if something like that did happen and i didn't lose weight it would not matter, as i would simply lower overall calories again until weight loss resumed.
i will be working from 630 am until 10 pm tommorow...i have a torn bicep and i will be doing cardio at 5am tommorow
no more excuses that u are too tired to do cardio
what do you do gene ? i have a very physically demanding job.
do you do cardio every day ?
FP, have you tried the peanut butter kitkat chunky? Awesome.
i couldn't agree more, they were my favorite :D
unfortunately the stopped selling them in scotland for some reason and replaced them with a caramel one :(
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slept till lunch time today 8)
meal 1 - mcdonalds quarter pounder with cheese = 490cals, 31p, 37c, 25f
meal 2 - pre workout - whole milk + protein powder + 10g creatine = 276cals, 35p, 14c, 10f
8x42.5kg - db deadlift
8x42.5kg - db shrug
8x42.5kg - incline db press
8x42.5kg - one arm db row
7x42.5kg - flat db press
Hiit cardio - 5 mins warmup /5 mins 20-10sec /5 mins cool down
Meal 3 - Post workout - whole milk + protein powder + 10g creatine = 276cals, 35p, 14c, 10f
snack - wine gums = 478cals, 8p, 110c, 0f
meal 4 - chicken chow mein = 484cals, 35p, 62c, 9f
daily totals = 1999cals, 139p, 237c, 52f
ratios = 28/46/23
i swapped the order of presses today so i was fresher to experiment with a new way of kicking the dumbbells to my shoulders for the start of the movement - the way dexter jackson does it ( stands then sits and uses momentum to kick both legs/dumbbells together into position at the same time). it was a disaster and i went back to my regular way of 1 leg/dumbbell at a time. i might practice with a much lighter weight in the future to see if i can get it as it looks like a good technique.
i also failed after 7 reps in flat >:(
i will be increasing the weight again next workout in the hope this was just a freak occurrence.
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I know you say a calorie is a calorie
and all the power to you if you are doing well on that
but wine gums seem like such a massive waste of eating, regardless of any scientific facts.
Theres nothing there, even the kit kat bar has flavor and is good. Wine gums just seem,.....I dont know,....like I said,....such a waste of calories
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i couldn't agree more, they were my favorite :D
unfortunately the stopped selling them in scotland for some reason and replaced them with a caramel one :(
The caramel ones are shite.
I like the kingsize chunky fresh out of the fridge, accompnied by a cup of tea. Happy days!
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I LOL'd after reading this log. Chunky KiKats..You're a mess.
I LOL'd after reading this post. unracked.. You're a no one.
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meal 1 - milk + protein powder = 210cals, 31p, 9c, 5f
meal 2 - chicken arrabiata = 356cals, 33p, 47c, 4f
steady state cardio - 90 mins @ 40% VO2 max/ 115-120 bpm. i did it while watching the mighty celtic fc beat hibernian fc - hail hail !
meal 3 - spicy linguine bolognese = 426cals, 41p, 50c, 11f
snack - peanut m&ms = 440cals, 8p, 46c, 26f
meal 4 - creamy chicken and bacon bake = 472cals, 34p, 46c, 18f
daily totals = 2003cals, 148p, 203c, 68f
ratios = 30/35/31
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End of the month progress check
Sunday weigh in = 246.25lbs
Weight loss this week = 2 lbs
total weight loss = 7.5lbs
waist: 120.5cm - down by 3 cm :)
chest: 122cm - down by 1cm :)
arms: 41.75 cm - increased by 0.25cm 8)
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and your okay with the results panda?
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i'm fine with these results.
there is no doubt the weight loss has slowed somewhat over the past 2 weeks.
but as i was losing strength rapidly it may be a good thing.
also my waist measurements are coming down, which means the fat is going 8)
i'll am happy with 1-2 lbs a week weight loss.
when it falls below this number i will decrease the calories and /or increase cardio.
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As fat and as disgusting as you are you should be losing at the minimum 10lbs a month. You must be doing something very wrong.
haha the hippo thinks that his "waist" got down 3cm and got "leaner"...lollll
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Well if your happy then that is what matters, but 1 llb a week, I would of been suicidal
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meal 1 - milk + protein powder = 210cals, 31p, 9c, 5f
Hiit cardio - 5 mins warmup /6 mins 20-10sec /5 mins cool down
meal 2 - spicy linguine bolognese = 426cals, 41p, 50c, 11f
snack - haagen dazs strawberry cheesecake ice cream = 639cals, 9p, 68c, 38f
snack - peanut butter m&m's = 68cals, 1p, 7c, 4f
meal 3 - chicken korma & rice = 564cals, 37p, 87c, 12f
daily totals = 2007cals, 121p, 226c, 74f
ratios = 24/41/33
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I've been thinking about cardio and have decided that my hiit sessions is too easy on my exercise bike. i have done hiit in the past on elliptical machines and every session was feared, i would almost colapse off the machines at the end of the high intensity phase, gasping for air and fearing a heart attack. It is not this way on the bike. Yes i work up a sweat but, i feel i am way under where my heart rate zone should be. So i am going to try steady state cardio instead.
Studies show the maximum fat burning zone is 63% VO2 max or for my age - 145bpm.
My bike has pulse monitors so i know when I'm at this rate.
As my calories are the same at 2000 cals per day, this change in cardio should either show a positive or negative difference in my weight loss per week.
the panda experiment continues :D
i will slowly build up to this amount if i find it too difficult to maintain at first.
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meal 1 - milk + protein powder = 210cals, 31p, 9c, 5f
snack - 2x coffee's + chunky kitkat = 357cals, 9p, 41c, 18f
meal 2 - pre workout - milk + protein powder + 10g creatine = 210cals, 31p, 9c, 5f
8x45kg - db deadlift
8x45kg - db shrug
7x45kg - flat db press
8x45kg - one arm db row
7x45kg - incline db press
steady state cardio - 30 mins @ 40% VO2 max/ 115-120 bpm.
meal 3 - post workout - milk + protein powder + 10g creatine = 210cals, 31p, 9c, 5f
snack = wine gums = 395cals, 7p, 91c, 0f
meal 4 = spicy linguine bolognese = 426cals, 41p, 50c, 11f
daily totals = 2035cals, 154p, 223c, 56f
ratios = 30/42/25
I had a tremendous workout today, the cramp feeling/weakness in my right arm has gone :) and apart from the usual shoulder/pec pain i felt great and strong. My form on the flat press still needs improving, but as I've only just started doing the movement i feel it is natural to take a little time to get it perfect. The steady cardio was enjoyable too, i did it while watching David Henry's leg workout from his beyond motivated DVD 8)
i have actually changed the protein powder i have been drinking since Friday from whey 90+ which is 66% whey 33% casein to milk protein concentrate which is 80% casein 20% whey. its not as tasty as the whey one, but its OK. i have 5kg of the stuff to use before i buy more. casein has been shown in studies to be more effective than whey in caloric deficit, and it has been theorised by the likes of Alan Argon and Lyle McDonald that a blend of the two would be better than either one on their own. We'll see how it goes, but as i said i had a great workout today :) long may it continue. 8)
bring on Feb 8)
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Keep up the hard work and thanks for keep a journal, hopefully this motivate others as well.
as long as you are happy with the progress that you are making then all is good.. Why not throw in the some T3/clen to speed things up? you can be rocking a 6 pack by spring.
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Keep up the hard work and thanks for keep a journal, hopefully this motivate others as well.
as long as you are happy with the progress that you are making then all is good.. Why not throw in the some T3/clen to speed things up? you can be rocking a 6 pack by spring.
i don't want to use any aids for this experiment to prove the validity of what i'm claiming.
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Meal 1 - milk + protein powder = 274cals, 33p, 14c, 9f
meal 2 - milk + protein powder = 274cals, 33p, 14c, 9f
meal 3 - chicken dopiaza & rice = 556cals, 36p, 90c, 9f
snack - peanut m&m's = 147cals, 3p, 15c, 9f
steady state cardio - 30 mins @ 40% VO2 max/ 115-120 bpm.
snack - chunky kitkat = 263cals, 3p, 31c, 14f
meal 4 - lamb rogan josh = 486cals, 40p, 20c, 28f
daily totals = 1999cals, 147p, 184c, 78f
ratios = 29/35/35
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Im gonna remove that last post and ask you a serious question
why were you homeless at some point? what the hell is that about? Im genuinely curious
none of your business.
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slept late today, no breakfast.
meal 1 -milk + protein powder = 274cals, 33p, 14c, 9f
steady state cardio = 30 mins @ 40% VO2 max/ 115-120 bpms.
snack - coffee and 2 chunky kitkats = 591cals, 9p, 67c, 32f
meal 2 - sweet chilli chicken noodles = 536cals, 26p, 91c, 6f
snack - peanut m&ms = 2p, 13c, 7f
meal 3 - sweet chilli chicken = 480cals, 35p, 74c, 2f
daily totals = 2001cals, 105p, 258c, 56f
ratios = 21/49/25
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Hmmm...
I like it when people try new ideas outside the realm of the normal, but i really hope you realize what you are doing.
It is very easy for someone your size to lose weight and you have a gameplan, but i honestly do not believe you will get anywhere near 10% BF with your diet strategy.
I am not here to pick you apart, i am just curious where all of this might lead.
I have tried about every diet strategy there is and changed macros around several times, but in the end i really had to cut carbs and cals to get ripped.
Good luck FP, you have dug yourself quite a hole with your claims, let us all see how this turns out. I know Wavelength and a few others claim to diet in this fashion with success, but i doubt 99% of what i read on the internet and you can never tell when someone is using fat burners or T3 to aid them. I've met some of the highest paid contest guru's in the US and none of them recommend eating like this. Now they could all be wrong...or not.
I do believe that someone who is already lean might be able to get away with this, but someone your size needs less calories IMO. HIT works well and i don't have any problems with your training philosophy, but i do hope you drop the cals and up the training a bit if you want to lose 100+ pounds.
All of this is of course assuming you will be drug free the entire process.
Anyway, just my .02
Good luck!
8)
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Thanks overload.
I will be drug free throughout the entire process, not even eca will be used.
I believe the science to be true so I am willing to stick to this 100%.
Everything I am doing is being documented here, so it will be repeatable as well for any doubters.
The only issue I am questioning is the 20g of protein being optimal to maximise synthesis compared with 1g per lb being optimal - while I believe the 20g study was well done, and shows clearly that any protein ingested more than 20g is burned as energy, there are also others that concluded 1g per pound to be optimal. Which I believe would be around 50g per day more than I am currently eating.
there are other studies that back the 20g study’s findings too though i.e. the 30g of beef study showing the same, along with protein sparring modified fast studies, and intermittent dieting studies also showing low protein intakes fully capable of maintaining and even increasing muscle mass during calorie restriction.
However although these studies show how to maximise synthesis, they are neglecting/ignoring the protein breakdown issue. The intermittent fasting studies show that the body is doing something to maintain muscle - either by increasing the synthesis response to protein ingestion and/or reducing its own breakdown. I find the up-regulation of synthesis doubtful due to both the 20g, and 30g studies showing the same thing, and also countless other studies that show the same synthesis response in regard to protein ingestion i.e. synthesis increases for 2 hours (some studies done after overnight fasts, some not)
The more likely scenario in the IF studies in my mind is the body reduces breakdown rates to compensate for the lower level intake of protein. While synthesis response only affected by protein ingestion.
So if I am correct the ideal meal schedule would be to eat 20g of protein every 2 hours, to maximise synthesis rates, while eating carbs, and some saturated fats at each meal to maximise/maintain a higher insulin release and thus reduce protein breakdown/protein uptake by muscles.
However it is not that easy as there is also the refractory issue at play. When any protein is still in your system being digested after the 2 hours any further protein ingestion is unable to stimulate synthesis. So ideally we need to eat a protein that is digested at a rate of 10g per hour so it will be out of your system by the time you eat again. >:(
According to studies only whey and pork tenderloin digests that quickly i.e. 8-10g/h and 10g/h respectively. As no studies have been done yet on the digestion rates of beef, chicken, fish etc I do not know if these would digest as fast as the pork. I can only hope so as they are meat and I like them ;D
Perhaps real meat also reduces protein breakdown more than dairy proteins (specifically casein which is its best quality, whey has a mixed breakdown rates is studies, and never as good as casein).
This could mean eating small portions of meat every few hours is optimal (who knew :D )
With my diet set out the way it is obviously I am hoping that the 30ish grams of protein I get each meal every 4-5 hours are digesting at a rate of between 7-10g per hour. I don't sweat the few extra grams/calories over 20g that are being burned as energy. Eating this way is not maximising synthesis response to every 2 hours, but roughly every 4-5 hours, which allows me to eat on a more normal schedule, and almost guarantees me a synthesis response when I do eat. Rather than having me glued to a shaker bottle and hoping all protein is digested in time every 2 hours. My hope is also that my insulin levels will be higher and hence reducing breakdown rates/ increasing protein uptake all day long due to my higher carbs and fat meals, with some emphasis on junk food/candy. 8) While keeping an eye on reducing overall energy macros/calories over time to keep fat losses going of course.
Perhaps this helps explain my diet strategies more, any why I prefer junk food over a meal when I have a few extra calories left in the day.
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fatpanda
please just eat a normal no junk food diet
eat more veggies and eat more real food
this is not gonna work like u think
thanks for your concern gene, however it is misplaced.
this has been working and will continue to do so.
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slept late today, no breakfast.
meal 1 -milk + protein powder = 274cals, 33p, 14c, 9f
meal 2 - pre workout - milk + protein powder + 10g creatine= 274cals, 33p, 14c, 9f
8x45kg - db deadlift
8x45kg - db shrug
7x45kg - flat db press
8x45kg - one arm db row
7x45kg - incline db press
steady state cardio = 30 mins @ 40% VO2 max/ 115-120 bpm.
meal 3 - post workout - milk + protein powder + 10g creatine= 274cals, 33p, 14c, 9f
snack - wine gums = 372cals, 6p, 86c, 0f
snack - peanut butter m&m's = 351cals, 6p, 37c, 21f
meal 4 - steak and mashed potatoes = 484cals, 53p, 23c, 19f
daily totals = 2027cals, 163p, 187c, 67f
ratios = 32/36/30
workout went well today again. i really focussed on good form, and a nice slow negative on the reps 8)
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no cardio today, working a 12 hour shift.
meal 1 - protein powder and milk = 274cals, 33p, 14c, 9f
meal 2 - chicken arrabiata = 356cals, 33p, 47c, 4f
meal 3 - chicken chow mein = 484cals, 35p, 62c, 9f
snack - 2 chunky kitkats = 526cals, 6p, 62c, 28f
meal 4 - chicken chow mein = 367cals, 24p, 38c, 12f
daily totals = 2007cals, 131p, 223c, 62f
ratios = 26/40/28
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How many weeks in are you now? What's changed so far?
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no cardio today, working a 12 hour shift.
meal 1 - protein powder and milk = 274cals, 33p, 14c, 9f
meal 2 - chicken dopiaza & rice = 556cals, 36p, 90c, 9f
meal 3 - chicken arrabiata = 356cals, 33p, 47c, 4f
snack - chunky kitkat + 2 finger kitkat = 370cals, 4p, 44c, 19f
meal 4 - tomato & mascarpone chicken pasta = 440cals, 33p, 44c, 13f
daily totals = 1996cals, 139p, 239c, 54f
ratios = 28/42/24
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Could you review my workout plan, nobody seems to be interested.
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Could you review my workout plan, nobody seems to be interested.
certainly.
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Sunday weigh in = 246.5lbs
Weight loss this week = +0.25lbs :(
total weight loss = 7.25lbs
slept late today, no breakfast.
meal 1 - milk and protein powder = 273cals, 33p, 14c, 9f
cardio - 30mins @ 40% VO2 max/ 115-120 bpm.
snack - coffee + chunky kitkat = 328cals, 6p, 36c, 18f
meal 2 - turkey fajitas with spicy mexican rice = 434cals, 40p, 48c, 9f
snack - strawberry cheesecake haagen dazs ice cream = 490cals, 7p, 52c, 29f
meal 3 - chicken korma = 473cals, 41p, 18c, 25f
daily totals = 1998cals, 127p, 168c, 89f
ratios = 25/31/40
scale showed an small increase in weight this week. as i was working two 12 hour shifts the past 2 days i'm sure the reason is water again. As i changed the cardio last week i want to give this increased cardio level another week at least to show any changes.
So i will keep the daily calorie level the same for another week, to see what the cardio is doing. if the scale does not show any difference next week, cardio will be increased by 5-15mins every session and/or calories may have to be reduced.
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You didn't lose an ounce in an entire week? I just don't understand how you think your plan is working. It is just not going to work....there is no way. I wish you luck, but damn, you will need more than that. I hope you can prove you point come February :-\
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For all the doubters i weighed 244lbs this morning - a whopping 2.5lbs lighter than yesterday. so unless chunky kitkats and haagen dazs ice cream have some magical metabolism boosting synergy. i must have been correct again about the water ;)
meal 1 - milk & protein powder = 274cals, 33p, 14c, 9f
meal 2 - milk & protein powder = 274cals, 33p, 14c, 9f
meal 3 - pre workout - milk & protein powder + 10g creatine = 274cals, 33p, 14c, 9f
8x45kg - db deadlift
8x45kg - db shrug
7x45kg - flat db press
8x45kg - one arm db row
7x45kg - incline db press
steady state cardio = 30 mins @ 40% VO2 max/ 115-120 bpms.
meal 3 - post workout - milk + protein powder + 10g creatine= 274cals, 33p, 14c, 9f
snack - wine gums = 472cals, 8p, 109c, 0f
meal 4 - turkey fajitas with spicy mexican rice = 434cals, 40p, 48c, 9f
daily totals = 2000cals, 178p, 212c, 45f
ratios = 36/41/20
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How much, roughly, is 427 cals worth of wine gums. A big bag ?
Glad this is working for you, seriously.
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How much, roughly, is 427 cals worth of wine gums. A big bag ?
Glad this is working for you, seriously.
thanks.
its 160g in weight amount.
i count up the calories for all the meals for the day then whatever i have left from 2000, i work out how many kit kats, m&m's, wine gums, etc i can eat.
fit day is a really good program for helping me keep track of everything.
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Sunday weigh in = 246.5lbs
Weight loss this week = +0.25lbs :(
total weight loss = 7.25lbs
34 days and you've only lost 7.25 pounds??? With as much fat as you carry you should be double to triple that. Dude, I'm not trying to be mean.....I think you're a know it all, but I feel bad for you and would genuinely like to see you succeed. Panda, it's not working like this, and it's not going to either. Try what everyone is telling you for just two weeks and see what the difference is. You're not even losing 1.5 pounds a week. Fat girls do better than that on Weight Watchers with no exercise. Pull your head out of your ass now
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actually its a lot more than that, i was losing weight before i started this log.
however its 9.75lbs in 35 days ;)
good results for someone that is eating whatever he wants without suffering or effort don't you think ?
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actually its a lot more than that, i was losing weight before i started this log.
however its 9.75lbs in 35 days ;)
good results for someone that is eating whatever he wants without suffering or effort don't you think ?
So think what you could do if you did suffer commit to doing it right, and ate what actually worked. For someone that has been so loud and obnoxious about this whole thing you either don't want it very badly or you're just a big pussy. Not trying to be a dick, just providing some food for thought. No need to respond, as I'm not trying to get into a pissing match with you.
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So think what you could do if you did suffer commit to doing it right, and ate what actually worked. For someone that has been so loud and obnoxious about this whole thing you either don't want it very badly or you're just a big pussy. Not trying to be a dick, just providing some food for thought. No need to respond, as I'm not trying to get into a pissing match with you.
i am doing it right, perhaps this log isn't for you. its clear you haven't understood what i'm doing here.
i'll tell you what, come back when i'm finished, see my results and then read it from the start and learn from it.
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meal 1 - tuna crunch sandwich = 430cals, 24p, 54c, 14f
meal 2 - kfc zinger burger = 490cals, 27p, 48c, 22f
meal 3 - turkey fajitas with spicy mexican rice = 434cals, 40p, 48c, 9f
steady state cardio = 30 mins @ 40% VO2 max/ 115-120 bpms.
snack - peanut butter m&m's = 162cals, 3p, 17c, 10f
meal 4 - chicken chow mein = 484cals, 35p, 62c, 9f
daily totals = 2000cals, 129p, 230c, 63f
ratios = 26/44/28
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following your log FP, wanted to wish you best of luck :)
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following your log FP, wanted to wish you best of luck :)
thanks wave,
if not for you i doubt i would have seen the light. 8)
you have had a big influence on my studies. 8)
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thanks wave,
if not for you i doubt i would have seen the light. 8)
you have had a big influence on my studies. 8)
Likewise man.
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meal 1 - tuna crunch sandwich = 430cals, 24p, 54c, 14f
meal 2 - kfc zinger burger = 490cals, 27p, 48c, 22f
meal 3 - turkey fajitas with spicy mexican rice = 434cals, 40p, 48c, 9f
steady state cardio = 30 mins @ 63% VO2 max/ 115-120 bpm, which is where peak fat oxidation occurs according to studies.
snack - peanut butter m&m's = 162cals, 3p, 17c, 10f
meal 4 - chicken chow mein = 484cals, 35p, 62c, 9f
daily totals = 2000cals, 129p, 230c, 63f
ratios = 26/44/28
Dude if you keep this up until feb, disturbia might kill himself. Don't do it man.
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Dude if you keep this up until feb, disturbia might kill himself. Don't do it man.
if he dies, he dies. ;D
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following your log FP, wanted to wish you best of luck :)
I'm sure he appreciates that, TA.
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meal 1 - milk & protein powder = 274cals, 33p, 14c, 9f
snack - coffee and peanut butter m&m's = 233cals, 6p, 23c, 14f
meal 2 - chicken korma and rice = 564cals, 37p, 87c, 12f
meal 3 - chicken karahi and rice = 576cals, 30p, 96c, 10f
steady state cardio = 30 mins @ 40% VO2 max/ 115-120 bpms.
meal 4 - chicken arrabiata = 356cals, 33p, 47c, 4f
daily totals = 2002cals, 139p, 266c, 49f
ratios = 28/48/22
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slept late today, no breakfast.
meal 1 -milk + protein powder = 274cals, 33p, 14c, 9f
snack - coffee and chunky kitkat = 328cals, 6p, 36c, 18f
meal 2 - pre workout - milk + protein powder + 10g creatine= 274cals, 33p, 14c, 9f
8x45kg - db deadlift
8x45kg - db shrug
8x45kg - flat db press 8)
8x45kg - one arm db row
7x45kg - incline db press
steady state cardio = 30 mins @ 40% VO2 max/ 115-120 bpms.
meal 3 - post workout - milk + protein powder + 10g creatine= 274cals, 33p, 14c, 9f
snack - wine gums = 369cals, 6p, 85c, 0f
meal 4 - lamb rogan josh = 486cals, 40p, 20c, 28f
daily totals = 2003cals, 150p, 182c, 73f
ratios = 30/36/33
i've was feeling bad this morning with a cold, its been working on me all day, face was on fire, runny nose, headache etc and i couldn't face working out, but i thought of all the support i've been getting ;D and it gave me the strength to get it done.
turns out i had a great workout :D i have been trying to focus more on form recently with slightly slower negatives, and a very slow negative on the last rep of presses, looks like it may be working.
i almost got 8 reps in incline too, just fell slightly short.
it also got me thinking, i wonder if the slight fever and raised body temp was to blame for the good workout. i.e. sort of a warmup effect.
i will give this more thought in the future. i knew at some point when the weight got too much i would have to start warming up, perhaps this shows its time now.
i am working two 12 hours shifts the next few days so i will no doubt be heavier with water again when i weigh myself on sunday, so i will take my weight tomorrow morning too, to highlight this effect.
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12 hour shift, so no cardio.
also weight was 244 this morning, so it will be interesting to see what it is on sunday.
meal 1 - milk + protein powder = 274cals, 33p, 14c, 9f
meal 2 - chicken arrabiata = 356cals, 33p, 47c, 4f
meal 3 - chicken arrabiata = 432cals, 30p, 59c, 8f
meal 4 - chicken korma and rice = 564cals, 37p, 87c, 12f
snack - chunky kitkat + 2 finger kitkat = 370cals, 4p, 44c, 19f
daily totals = 1996cals, 137p, 251c, 52f
ratios = 27/45/23
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12 hour shift, so no cardio.
meal 1 - milk + protein powder = 274cals, 33p, 14c, 9f
meal 2 - chicken chow mein = 484cals, 35p, 62c, 9f
meal 3 - chicken karahi and rice = 576cals, 30p, 96c, 10f
meal 4 - chicken korma and rice = 564cals, 37p, 87c, 12f
snack - 2 finger kitkat = 107cals, 1p, 13c, 5f
daily totals = 2005cals, 136p, 272c, 45f
ratios = 27/50/20
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FP what is it you do for work that yoh can't do cardio before or after work? ?
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i work in a hospital. i am on my feet all day walking fast between things, bending, lifting, carrying, i basically sweat from the first 5 mins till i'm finished.
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Janitorial work can be difficult at times, but no excuse to skip cardio.
i wouldn't know - why don't you tell us something about being a janitor ?
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i work in a hospital. i am on my feet all day walking fast between things, bending, lifting, carrying, i basically sweat from the first 5 mins till i'm finished.
I understand(lack of a better term) what your theory is about the "calorie Is a calorie" but do you understand if you would even a 3/4 clean diet you would have the energy to do cardio
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i work in a hospital. i am on my feet all day walking fast between things, bending, lifting, carrying, i basically sweat from the first 5 mins till i'm finished.
this is nonsense and youre just making excuses
i work landscaping and i do personal training
i still find energy to get up and do cardio in the morning
there were times where it was raining outside at 430 am and i was jogging hard on the streets
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this is nonsense and youre just making excuses
i work landscaping and i do personal training
i still find energy to get up and do cardio in the morning
there were times where it was raining outside at 430 am and i was jogging hard on the streets
gene - i'm sending you a gold medal via fed ex right now ::)
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week 6 - sunday weigh in = 245lbs
Weight loss this week = 1.5lbs
total weight loss = 8.75lbs
slept late today, so no breakfast.
meal 1 - milk and protein powder = 274cals, 33p, 14c, 9f
snack - 2x coffee = 94cals, 6p, 10c, 3f
meal 2 - spicy bolognese linguine = 483cals, 42p, 52c, 13f
cardio - 30mins @ 40% VO2 max/ 115-120 bpms..
snack - strawberry cheesecake haagen dazs ice cream = 666cals, 10p, 71c, 39f
meal 3 - spicy bolognese linguine = 483cals, 42p, 52c, 13f
daily totals = 2000cals, 131p, 199c, 76f
ratios = 26/36/34
the weight loss has been pretty steady in coming off so far, and without any trouble or suffering at all. once the water comes off tomorrow it will be around 10 lbs dropped in around 6 weeks. That's if the water dropped is 1.25lbs. If it is as high as last week it could be 11.25lbs in 6 weeks - roughly 2lbs a week fat loss since i started this. i am pretty happy with this since i know at that rate i will be maintaining muscle.
i have a bad week planned this week with lots of drinking and partying. It begins when Scotland play world champions Spain on Tuesday night here in sunny Glasgow, then on Wednesday i have a full day of partying planned so while i will try to be as good as i can, my diet will be hold for a few days, while i drink, then recover from drinking. I will probably not post for those few days either, but i will update you all when i return.......if i return.
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gene - i'm sending you a gold medal via fed ex right now ::)
no thanks
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week 6 - sunday weigh in = 245lbs
Weight loss this week = 1.5lbs
total weight loss = 8.75lbs
slept late today, so no breakfast.
meal 1 - milk and protein powder = 274cals, 33p, 14c, 9f
snack - 2x coffee = 94cals, 6p, 10c, 3f
meal 2 - spicy bolognese linguine = 483cals, 42p, 52c, 13f
cardio - 30mins @ 63% VO2 max/ 115-120 bpm, which is where peak fat oxidation occurs according to studies.
Then.....
snack - strawberry cheesecake haagen dazs ice cream = 666cals, 10p, 71c, 39f
meal 3 - spicy bolognese linguine = 483cals, 42p, 52c, 13f
daily totals = 2000cals, 131p, 199c, 76f
ratios = 26/36/34
the weight loss has been pretty steady in coming off so far, and without any trouble or suffering at all. once the water comes off tomorrow it will be around 10 lbs dropped in around 6 weeks. That's if the water dropped is 1.25lbs. If it is as high as last week it could be 11.25lbs in 6 weeks - roughly 2lbs a week fat loss since i started this. i am pretty happy with this since i know at that rate i will be maintaining muscle.
i have a bad week planned this week with lots of drinking and partying. It begins when Scotland play world champions Spain on Tuesday night here in sunny Glasgow, then on Wednesday i have a full day of partying planned so while i will try to be as good as i can, my diet will be hold for a few days, while i drink, then recover from drinking. I will probably not post for those few days either, but i will update you all when i return.......if i return.
hahah! what a fat piece of shit you are, wheres your willpower hippo?
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when i woke this morning i had lost another 1.5lbs, so its really 10.25lbs in 6 weeks, so I've been losing at a rate of 1.7lbs a week 8)
meal 1 -milk + protein powder = 274cals, 33p, 14c, 9f
meal 2 - pre workout - milk + protein powder + 10g creatine= 274cals, 33p, 14c, 9f
8x45kg - db deadlift
8x45kg - db shrug
8x45kg - flat db press
8x45kg - one arm db row
7x45kg - incline db press
steady state cardio = 30 mins @ 40% VO2 max/ 115-120 bpms.
meal 3 - post workout - milk + protein powder + 10g creatine= 274cals, 33p, 14c, 9f
snack - wine gums = 212cals, 4p, 49c, 0f
meal 4 - spicy bolognese linguine = 483cals, 42p, 52c, 13f
meal 5 - lamb rogan josh = 486cals, 40p, 20c, 28f
daily totals = 2002cals, 182p, 162c, 67f
ratios = 36/31/30
mezo - perhaps your intellectually challenged mind fails to grasp what i'm showing in this thread. Despite that ice cream last night i lost fat again this week. your disbelief and blinkered approach to dieting is what is to blame for your hatred of me, not my eating ice cream.
i understand you are angry because all these years you have struggled and suffered throughout your dieting by having to eat tasteless bland foods.
after a few months you will finally accept you were wrong and i am right - again.
now, i wonder what delicious wonderful tasty foods i shall eat tomorrow................ ..... :D
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thats great u lost the weight
but if u ate healthier u could lose more weight each week-have more energy throughout the day
and u would improve your health
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that's great u lost the weight
but if u ate healthier u could lose more weight each week-have more energy throughout the day
and u would improve your health
please state what you mean by healthier foods ?
Also if you could explain how eating these different healthier foods could provide more energy, when calorie content is equal ? what mechanism creates this extra energy ? are you claiming healthier food has some special effect that circumvents the laws of thermodynamics ? if so can you point to a study that shows this effect ?
regarding health, the last time i checked, despite being a much heavier weight my blood pressure was perfect, my cholesterol was perfect, my resting heart rate was good, i am rarely sick despite working with very ill people on a daily basis, with a variety of illnesses. ( although i am fighting off something right now :( ) how much healthier would/could i be ?
if by healthier you mean vegtables, and fruit, then there are actually many studies that show in general vegetarians are actually more likely to suffer from illness that meat eaters.
Granted a chunky kitkat may not have the same micro nutrients that a piece of fruit has, but that is only 260 calories from my whole day. Also chocolate does have some health properties of its own.
The main meals i eat are healthy, there is lots of veg in most of the foods i eat. There is also not a lot of saturated fats in my diet either.
i also supplement my diet with a range of vitamins. Namely:
vit c - 2000mg a day
b complex - 2 tabs a day.
multi vitamin and mineral - 4 tabs a day
omega 3 - 2 caps a day
green tea extract - 2 tabs a day
i think you have been brainwashed like most people gene. many years ago people ate huge fried breakfasts every day - dripping in lard, yet no one ever had heart attacks - you need to look again at these 'myths'.
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i have no studies nor wold i want them
im not a google kingpin or doctor
all i know is that an apple is much better for you than wine gums
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i have no studies nor wold i want them
im not a google kingpin or doctor
all i know is that an apple is much better for you than wine gums
i'm sure you are correct in that there will be more nutritious micronutrients in an apple vs wine gums or a kitkat. If we ignore the pesticides, wax coating and other chemicals the apples are treated with these days. ;)
however the point i was making was kitkats are not totally without health properties of some sort. chocolate for example is a good source of catechins, that have been shown to protect you from cancer, heart disease, and various other medical conditions.
now even if there was zero health benefits in a kitkat it is still only 260calories out of 2000 in a day - hardly worth worrying about.
wine gums have less health properties than kitkats as its all sugar and gelatin, but thats why i only take them after workouts (twice a week) to spike insulin more and replenish my glycogen stores.
the main point though is i prefer kitkats to an apple ;D
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some of you may have noticed i have modified the cardio information in my posts.
unfortunately i made a mistake and i was actually only working at 40% VO2max rather than 63% while doing cardio. Thankfully my good friend wavelength pointed this out, and i re did my figures.
i have updated this mistake in all my logs to show the correct figure.
saying that the weight has still been falling off so it wasn't too costly of a mistake :D
and at the end of the day no matter which form of cardio i do - its overall calories burned that dictate fat loss not % of VO2 max ;)
The reason to work at the peak fat loss threshold of 63% ( or 40% ;D ) is to get those calories to come from fat stores rather than glycogen stores. This sparing of glycogen will help maintain strength for workouts - well that's the theory :)
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meal 1 -milk + protein powder = 274cals, 33p, 14c, 9f
snack - coffee + chunky kitkat + peanut m&m's = 496cals, 9p, 54c, 28f
meal 2 - chicken arrabiata = 356cals, 33p, 47c, 4f
cardio = 30mins @ 63% VO2max / 135-145 bpm - which studies show is where my peak fat oxidation occurs. This worked out at around 100 rpm on the bike.
meal 3 - mcdonalds quarter pounder with cheese = 490cals, 31p, 37c, 25f
meal 4 - cajun chicken fettucini = 384cals, 36p, 39c, 8f
daily totals = 1999cals, 142p, 190c, 73f
ratios = 28/35/33.
The increase in the cardio intensity was hard, but not impossible ( it was a 50% increase after all ). it certainly wasn't as enjoyable as it was when doing 40% vo2max. i felt i was peddling quite fast, but then again i am fighting off some illness/bug, i expect it will get easier as time goes buy.
the calories reading on the bike showed i burned roughly 65 calories more than normal so not too much of a difference. However this increased intensity should reflect in my weight loss at the end of the week - especially as i am not working any 12 hour shifts this week 8)
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More on my cardio faux pas.
i got the 63% VO2max number from this study:
Relation between plasma lactate concentration and fat oxidation rates over a wide range of exercise intensities.
Achten J, Jeukendrup AE.
Abstract
Increasing exercise intensities will induce an increase in glycolytic flux. High glycolytic activity is associated with reduced fat oxidation rates and increased accumulation of lactate. Both lactate and hydrogen ions have been shown to be directly related to the decreased fat oxidation rates. The aim of the present study was to determine whether the exercise intensity at which maximal fat oxidation rates occur coincides with the intensity at which lactate starts to accumulate in plasma. Thirty-three moderately trained endurance athletes performed a graded exercise test to exhaustion on a cycle-ergometer with 35 W increments every three minutes. Expired gas analysis was performed throughout the test and stoichiometric equations were used to calculate fat oxidation rates. The intensity which elicited maximal fat oxidation (Fat (max)) and the intensity at which fat oxidation rates became negligible (Fat (min)) were determined. Blood samples for lactate analysis were collected at the end of each stage of the graded exercise test. The intensity at which lactate concentration increased above baseline (LIAB) and the lactate threshold (LT-D) were determined (D-max method). Fat (max) was located at 63 +/- 9 % V.O (2)max and LIAB at 61 +/- 5 % V.O (2)max and there appeared to be no statistical difference between the two intensities. Fat (max) and LIAB were significantly correlated. Fat (min) and LT-D were also significantly correlated but were located at different intensities (82 +/- 7 and 87 +/- 9 % V.O (2)max respectively). The data of the present study showed that accumulation of lactate in plasma is strongly correlated to the reduction seen in fatty acid oxidation with increasing exercise intensities. The first rise of lactate concentration occurred at the same intensity as the intensity which elicited maximal fat oxidation rates.
This shows maximum oxidation to occur between 54-72 % VO2max with 63 % the average in moderately trained endurance athletes.
For myself this means a Target Heart Rate of 135-156 bpm, if i were a trained endurance athlete. A figure i reached during my 30 min cardio session earlier tonight, although not easily.
However a later paper by the same researchers reviewed the topic of fat oxidation and this time included details on trained and untrained endurance athletes:
Optimizing fat oxidation through exercise and diet.
Achten J, Jeukendrup AE.
Abstract
Interventions aimed at increasing fat metabolism could potentially reduce the symptoms of metabolic diseases such as obesity and type 2 diabetes and may have tremendous clinical relevance. Hence, an understanding of the factors that increase or decrease fat oxidation is important. Exercise intensity and duration are important determinants of fat oxidation. Fat oxidation rates increase from low to moderate intensities and then decrease when the intensity becomes high. Maximal rates of fat oxidation have been shown to be reached at intensities between 59% and 64% of maximum oxygen consumption in trained individuals and between 47% and 52% of maximum oxygen consumption in a large sample of the general population. The mode of exercise can also affect fat oxidation, with fat oxidation being higher during running than cycling. Endurance training induces a multitude of adaptations that result in increased fat oxidation. The duration and intensity of exercise training required to induce changes in fat oxidation is currently unknown. Ingestion of carbohydrate in the hours before or on commencement of exercise reduces the rate of fat oxidation significantly compared with fasted conditions, whereas fasting longer than 6 h optimizes fat oxidation. Fat oxidation rates have been shown to decrease after ingestion of high-fat diets, partly as a result of decreased glycogen stores and partly because of adaptations at the muscle level.
This review shows maximum fat oxidation to occur between 47-52 % VO2max with 50 % the average in the general population.
For myself this means a Target Heart Rate of 126-132 bpm. As i probably am a member of the general population ( despite what you may have heard ;D ) this is probably more likely the correct range for me. Still a little more than i have been doing for the past few weeks, but certainly not too difficult.
So i will try to stick to this range for a while, slowly increasing it over time as my cardio fitness improves until i reach the 140+ range.
i hope this has clarified my mistakes and perhaps taught you all a little about peak fat oxidation rates. 8)
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meal 1 -milk + protein powder = 274cals, 33p, 14c, 9f
snack - coffee + chunky kitkat + peanut m&m's = 496cals, 9p, 54c, 28f
meal 2 - chicken arrabiata = 356cals, 33p, 47c, 4f
cardio = 30mins @ 63% VO2max / 135-145 bpm - which studies show is where my peak fat oxidation occurs. This worked out at around 100 rpm on the bike.
meal 3 - mcdonalds quarter pounder with cheese = 490cals, 31p, 37c, 25f
meal 4 - cajun chicken fettucini = 384cals, 36p, 39c, 8f
daily totals = 1999cals, 142p, 190c, 73f
ratios = 28/35/33.
The increase in the cardio intensity was hard, but not impossible ( it was a 50% increase after all ). it certainly wasn't as enjoyable as it was when doing 40% vo2max. i felt i was peddling quite fast, but then again i am fighting off some illness/bug, i expect it will get easier as time goes buy.
the calories reading on the bike showed i burned roughly 65 calories more than normal so not too much of a difference. However this increased intensity should reflect in my weight loss at the end of the week - especially as i am not working any 12 hour shifts this week 8)
so you are consuming about 2,000 cals per day?
those calories for your size combined with weight training and cardio means that the weight should be dropping pretty fast by now.
I really don't see what is your apprehension is for adding ECA and or Clen
keep up the hard work!!
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some of you may have noticed i have modified the cardio information in my posts.
unfortunately i made a mistake and i was actually only working at 40% VO2max rather than 63% while doing cardio. Thankfully my good friend wavelength pointed this out, and i re did my figures.
I did? ???
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when i woke this morning i had lost another 1.5lbs, so its really 10.25lbs in 6 weeks, so I've been losing at a rate of 1.7lbs a week 8)
Ok.
Seriously...
You are ok with losing 1.7 pounds a WEEK and think this means your protocol is successful?
Dude, come on man.
At your weight you should be dropping a lot more than that if you honestly are trying to get lean.
Sure you are losing "weight", but at this rate you will not be lean for another year or two...
8)
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No party day for me today afterall :( i am fighting off some illness so thought it would be better if i stayed on the diet, and stayed off the booze.
Meal 1 - milk + protein shake = 274cals, 33p, 14c, 9f
meal 2 - tomato and basil chicken with potato wedges = 386cals, 32p, 38c, 12f
cardio = 30mins @ 50% VO2max / 128-135 bpm - which studies show is where my peak fat oxidation occurs. This worked out at around 95 rpm on the bike.
snack - coffee + chunky kitkat + 2 finger kitkat = 435cals, 7p, 49c, 23f
meal 3 - turkey fajitas and mexican rice = 423cals, 41p, 47c, 9f
meal 4 - lamb rogan josh = 486cals, 40p, 20c, 28f
daily totals = 2012cals, 153p, 168c, 80f
ratios = 30/31/36
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so you are consuming about 2,000 cals per day?
those calories for your size combined with weight training and cardio means that the weight should be dropping pretty fast by now.
I really don't see what is your apprehension is for adding ECA and or Clen
keep up the hard work!!
i have no apprehension.
if i took eca and or clen then people will say that's what got rid of the fat rather than the diet. i do not want that. i'd rather let the results be judged purely on diet and exercise to prove i'm either correct or not. So far i am.
perhaps my next cut, after this one is done and some weight has been added back to gain strength and mass, i will add some of the things you mentioned.
I did? ???
yes :D
I could be wrong but I think it's a goof
overload the point is not to get lean at any expense, its to show i can get lean with no suffering, eating foods that i like. i am not competing, i do not have a show coming up, i am cruising along nicely at a pace thats ok with me. Not only that but i'm eating foods some class as junk food, that some say i could never possibly lose weight eating.
Yes i would class it as successful so far. :)
the change in cardio should provide a nice boost too over the coming weeks :)
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i think u should try another piece of cardio equipment
i never got much out of the bike
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i think u should try another piece of cardio equipment
i never got much out of the bike
my favorite piece of cardio equipment is the elliptical, but i cannot afford a quiet one for my flat :(
i bought a good one before the bike, at first it was great and totally silent, but then it started creaking, rattling etc within the week.
it was also too big for my flat.
the bike i have is silent, was cheap and gets the job done 8)
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meal 1 - protein powder and milk = 274cals, 33p, 14c, 9f
snack - coffee + chunky kitkat +peanut butter m&m's = 485cals, 9p, 52c, 27f
meal 2 - turkey fajitas and mexican rice = 423cals, 41p, 47c, 9f
cardio = 30mins @ 60% VO2max / 135-145 bpm. This worked out at around 95-105 rpm on the bike.
meal 3 - turkey fajitas and mexican rice = 423cals, 41p, 47c, 9f
meal 4 - cajun chicken fettucini = 384cals, 36p, 39c, 8f
daily totals = 2006cals, 159p, 200c, 61f
ratios = 32/37/27
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meal 1 - protein powder and milk = 274cals, 33p, 14c, 9f
meal 2 - pre workout - protein powder + milk + 10g creatine = 274cals, 33p, 14c, 9f
8x45kg - db deadlift
8x45kg - db shrug
7x45kg - flat db press
8x45kg - one arm db row
6x45kg - incline db press
cardio 30mins @ 60% VO2max / 140-145 bpm.
meal 3 - pre workout - protein powder + milk + 10g creatine = 274cals, 33p, 14c, 9f
snack - wine gums = 118cals, 2p, 27c, 0f
meal 4 - chicken karahi and rice = 576cals, 30p, 96c, 10f
meal 5 - chicken chow mein = 484cals, 35p, 62c, 9f
daily totals = 1999cals, 165p, 226c, 46f
ratios = 33/44/21
i felt strong today at first, then my energy just drained away on those last reps of the presses. :( hopefully just an off day.
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meal 1 - protein powder and milk = 274cals, 33p, 14c, 9f
snack - coffee + 2x snacksize mars bars = 393cals, 7p, 55c, 16f
meal 2 - cajun chicken fettucini = 384cals, 36p, 39c, 8f
cardio 30mins @ 60% VO2max / 140-145 bpm
meal 3 - spicy beef linguine = 485cals, 42p, 53c, 13f
meal 4 - chicken jalfrezi = 480cals, 40p, 22c, 24f
daily totals = 2015cals, 157p, 182c, 68f
ratios = 31/35/31
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week 7 - sunday weigh in = 242lbs
Weight loss this week = 3lbs 8)
total weight loss = 11.75lbs
meal 1 - protein powder and milk = 274cals, 33p, 14c, 9f
meal 2 - Chicken Dopiaza - 477cals, 38p, 21c, 25f
cardio 30mins @ 60% VO2max / 140-145 bpm
snack - coffee + snickers snacksize + galaxy snacksize = 406cals, 9p, 41c, 24f
meal 3 - spicy beef linguine = 485cals, 42p, 53c, 13f
meal 4 - chicken arrabiata = 356cals, 33p, 47c, 4f
daily totals = 1997cals, 154p, 175c, 74f
ratios = 31/31/33
change in cardio intensity is certainly having an effect 8) thats double the weight loss this week, with cardio the only change 8)
-
Good job on the wt loss.
-
thanks stan,
there plenty more to go, but week by week i'm getting closer. :)
-
meal 1 - protein powder and milk = 274cals, 33p, 14c, 9f
meal 2 - protein powder and milk = 274cals, 33p, 14c, 9f
meal 3 - pre workout - protein powder + milk + 10g creatine = 274cals, 33p, 14c, 9f
7x45kg - flat db press
8x45kg - one arm db row
7x45kg - incline db press
8x45kg - db deadlift
8x45kg - db shrug
cardio 30mins @ 55-60% VO2max / 135-140 bpm.
meal 4 - pre workout - protein powder + milk + 10g creatine = 274cals, 33p, 14c, 9f
snack - coffee + snickers snacksize + galaxy snacksize = 406cals, 9p, 41c, 24f
meal 5 - spicy beef linguine = 485cals, 42p, 53c, 13f
daily totals = 1985cals, 181p, 148c, 72f
ratios = 36/28/33
changed the order of the exercises today to see if it made any difference. i got 1 extra rep out of incline :) better than nothing i suppose, but i felt i wasn't properly warmed up on flat press. So i will go back to deadlifts first. I didn't get much sleep last night, so i think that may have effected me overall today as i was lacking energy throughout my workout and cardio was harder than normal too.
-
meal 1 - protein powder and milk = 274cals, 33p, 14c, 9f
meal 2 - protein powder and milk = 274cals, 33p, 14c, 9f
meal 3 - pre workout - protein powder + milk + 10g creatine = 274cals, 33p, 14c, 9f
7x45kg - flat db press
8x45kg - one arm db row
7x45kg - incline db press
8x45kg - db deadlift
8x45kg - db shrug
cardio 30mins @ 55-60% VO2max / 135-140 bpm.
meal 4 - pre workout - protein powder + milk + 10g creatine = 274cals, 33p, 14c, 9f
snack - coffee + snickers snacksize + galaxy snacksize = 406cals, 9p, 41c, 24f
meal 5 - spicy beef linguine = 485cals, 42p, 53c, 13f
daily totals = 1985cals, 181p, 148c, 72f
ratios = 36/28/33
changed the order of the exercises today to see if it made any difference. i got 1 extra rep out of incline :) better than nothing i suppose, but i felt i wasn't properly warmed up on flat press. So i will go back to deadlifts first. I didn't get much sleep last night, so i think that may have effected me overall today as i was lacking energy throughout my workout and cardio was harder than normal too.
How much creatine are you going to use? You have about 168 LBS of lean mass on your frame..2 grams daily should be enough for someone with such a small amount of muscle on there frame, such as yourself.
-
FP,
41 grams of carbs in your last meal?? Maybe eat that as your 1st meal or something, that way you have more time in the day to burn it off. That diet doesn't make sense to me
-
FP,
41 grams of carbs in your last meal?? Maybe eat that as your 1st meal or something, that way you have more time in the day to burn it off. That diet doesn't make sense to me
Maybe he likes to be fat...
-
Maybe he likes to be fat...
I guess
-
I guess
I'm just hating on the panda to provide him extra motivation..I really want to see him lose weight.
-
I'm just hating on the panda to provide him extra motivation..I really want to see him lose weight.
I just don't get his diet first of all. If he is happy loosing slowly (turtle snail time) so be it, but, it all doesn't make sense to me
-
here is a pic of me from 1 year ago compared with sunday.
1 year ago i hadn't worked out for almost 2 years due to partially torn rotators.
(http://www.getbig.com/boards/index.php?action=dlattach;topic=346726.0;attach=381384;image)
This pic was taken in the middle of Jan 2010, 7 months prior to when you posted it, not 1 year.
Just sayin. :)
-
This pic was taken in the middle of Jan 2010, 7 months prior to when you posted it, not 1 year.
Just sayin. :)
::)
you are wrong.
-
slept late today, no breakfast.
meal 1 - protein powder and milk = 274cals, 33p, 14c, 9f
snack - coffee + 2 snacksize mars bars = 393cals, 7p, 55c, 16f
meal 2 - chicken bhuna = 504cals, 41p, 29c, 23f
cardio - 30mins @ 60% vo2max / 140bpm.
snack- 2x caramel deserts = 348cals, 10p, 76c, 6f
meal 3 - steak and mashed potato = 484cals, 53p, 23c, 19f
daily totals = 2003cals, 144p, 196c, 73f
ratios = 29/37/33
-
FP,
41 grams of carbs in your last meal?? Maybe eat that as your 1st meal or something, that way you have more time in the day to burn it off. That diet doesn't make sense to me
that's because everything you know about dieting is wrong
if you cannot understand how i am still losing weight despite eating a gargantuan 41 grams of carbs before bed :o :o :o :o :o :o :o
you could try reading this thread again or ask me to explain how i am breaking the laws of dieting as you understand them ???
-
::)
you are wrong.
actually he's not wrong at all
(http://i54.tinypic.com/29x1dh.jpg)
unless you purposely changed the settings within your phone to show a date that would have been 5 months later than when you say you took the pic. But heres the rub. Why would you not agree that it was taken 7 months ago instead of 1 year ago? It would have meant you lost the weight in 7 months instead of 1 year, thus making you and your methods look better. By telling him he was wrong, you actually make yourself look worse. Know what I mean?
-
Lol I can prove I'm right, can you prove me wrong? :D
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actually he's not wrong at all
(http://i54.tinypic.com/29x1dh.jpg)
unless you purposely changed the settings within your phone to show a date that would have been 5 months later than when you say you took the pic. But heres the rub. Why would you not agree that it was taken 7 months ago instead of 1 year ago? It would have meant you lost the weight in 7 months instead of 1 year, thus making you and your methods look better. By telling him he was wrong, you actually make yourself look worse. Know what I mean?
i took that pic when i first moved into my flat around 13 months ago.
i may have transfered it to my pc and edited it in jan reducing it from the original size, but it was taken earlier.
also look at the time on the pic ::) you think i was taking pics of myself at 12.50 in the morning ::)
you fags are taking this obsession of me to new levels.
-
No it wasn't. The date taken doesn't change.
-
No it wasn't. The date taken doesn't change.
::)
so ?
i didn't - but what if i did ? i was in the same shape.
-
No it wasn't. The date taken doesn't change.
this
and I dont get why you would be mad if it was 7 months ago instead of 13, it makes you look better
i truly dont understand you
but, thats what makes everyone different
take care, be well
-
this
and I dont get why you would be mad if it was 7 months ago instead of 13, it makes you look better
i truly dont understand you
but, thats what makes everyone different
take care, be well
He's mad because it exposes him as starting his diet later, meaning he's actually been dieting harder than he's letting on. ;)
-
how long do your workouts last? 5 minutes?
-
He's mad because it exposes him as starting his diet later, meaning he's actually been dieting harder than he's letting on. ;)
The camera clock setting could be off, one of mine says 2007... ???
-
how long do your workouts last? 5 minutes?
Workouts last for 3 mins at 63.76% VO2 CFN MFD which is the optimal for belly building.
-
He's mad because it exposes him as starting his diet later, meaning he's actually been dieting harder than he's letting on. ;)
::)
you are a genuis - i have already said on here numerous times i started my diet earlier than august. congratulations on cracking this mystery ::)
i stand by what i said, i took that pic around the time i first moved into my flat - approx 13 months ago. perhaps i made a mistake and it was taken later - and i couldn't tell the difference because i was roughly the same shape and weight.
if you really want me to be specific, check my previous posts i actually lost a shit load of fat during the time i became homeless (may), got my flat (aug) and up till christmas last year using a protein sparring modified fast.
at christmas a family member died and it through me off the diet completely, i ate everything in sight and put most of the weight i lost back on. it was fucking hard going anyway and i saw sense and dropped it completely, i had no energy for workouts, no energy for cardio, no energy for anything really. I realised i had to get on a diet i could stick to long term.
i knew about wave and adonis's results, and i read the studies on a calorie being a calorie ( irrefutable) so i thought fuck it - i know it works i just have to prove it works - nows the time.
i went on a mini bulking spree from january till april i think and started lifting weights again regularly ( so from lifting 10kg db's i was lifting 50kg db - not bad for a guy who knows nothing about lifting ::) , then i tried to eat a bit cleaner for a few months before starting this diet at the start of july at 266lbs.
below is my fitday results so far using the diet i post every day ( i started at 3000cals a day though) with no cardio.
So i suppose those changes you saw were really the results from january.
-
12 hour shift today - no cardio.
meal 1 - protein powder and milk = 274cals, 33p, 14c, 9f
meal 2 - chicken arrabiata = 356cals, 33p, 47c, 4f
meal 3 - chicken and ham pasta = 438cals, 35p, 50c, 9f
snack - snacksize snickers + snacksize mars bar = 372cals, 6p, 47c, 18f
meal 4 - chicken dopiaza and rice = 556cals, 36p, 90c, 9f
daily totals = 1996cals, 143p, 248c, 49f
ratios = 29/44/22
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After plowing through all this and seeing that pic of FB, I come to only one conclusion: HOPELESSLY DELUSIONAL. Clear that he has a male hormone/chemical imbalance and perhaps an early onset of diabetes/insulin problems. I would think the only workout he ever get's is with the knife, fork and spoon. And the tearing open of another candy bar wrapper.
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blah blah blah
Not buying it, the date isn't wrong, unless you want to claim the date on the second pic is wrong too ???
-
Since you seem to be a big fan of studies, maybe you should read up on simple carbohydrates and insulin release.
-
amazing - you idiots see a guy dropping fat every week for 15 weeks eating normal foods, including chocolate, icecream, puddings, mcdonalds burgers, kfc chicken zingers, etc etc yet you still think i don't know what i'm doing ??? hahahahaha
i find it remarkable the lengths idiots on here will go to to fit in with other idiots ;D
12 hour shift today so no cardio.
meal 1 - protein powder and milk = 274cals, 33p, 14c, 9f
meal 2 - chicken chow mein = 484cals, 35p, 62c, 9f
meal 3 - chicken and ham pasta = 438cals, 35p, 50c, 9f
snack - snacksize mars bar + snacksize galaxy = 297cals, 4p, 39c, 14f
meal 4 - creamy chicken and basil pasta = 508cals, 35p, 63c, 12f
p.s. guys do not replay in my thread again if you do not want to learn or debate with me.
keep to self owning moronic attacks on the gossip and opinions board thanks.
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Curious, what makes you think the weight you are dropping every week is only fat? Have you ever had your bf tested? I assume a tank is still the best way to do that?
-
you must be losing a monumental amount of muscle
if you hit lean you will be what,...145, 150 pounds max?
just guessin here
-
at my bodyfat level, 2 lbs a week is more than safe for lean mass retention, not to mention my strength hasn't disappeared - if i was losing monumental amounts of muscle i would be dropping strength like crazy. You never know though, as i have said my protein may be slightly lower than optimum - but i'm willing to risk it based on the studies i have read regarding protein synthesis rates ( that you chaos dont understand) anf also the fact i am taking in plenty of fat and carbs - that both have protein sparring effects.
I'm also getting a nice ratio of protein, carbs and fats in every meal, so i'm not experiencing cravings from low fat or low carb diets. no low test levels from low fat, no low energy levels from low carb, just smooth constant losses, with no pain, no starvation syndrome fat retention here ;)
nice that you two fools are so concerned though.
of course my measurements aren't showing the same scientific confounding results as josh.
so no 5" loss of fat around the waist - that the camera failed to show ::)
no 1.5" gains on arms and chest - that the camera failed to show ::)
and certainly no growth of my calves or ankles that come anywhere close to that mass level that enables transformation to chaos's cankles.
but i am happy with my results so far. The fact that you two are not proves i am right :D
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at my bodyfat level, 2 lbs a week is more than safe for lean mass retention, not to mention my strength hasn't disappeared - if i was losing monumental amounts of muscle i would be dropping strength like crazy. You never know though, as i have said my protein may be slightly lower than optimum - but i'm willing to risk it based on the studies i have read regarding protein synthesis rates ( that you chaos dont understand) anf also the fact i am taking in plenty of fat and carbs - that both have protein sparring effects.
I'm also getting a nice ratio of protein, carbs and fats in every meal, so i'm not experiencing cravings from low fat or low carb diets. no low test levels from low fat, no low energy levels from low carb, just smooth constant losses, with no pain, no starvation syndrome fat retention here ;)
nice that you two fools are so concerned though.
of course my measurements aren't showing the same scientific confounding results as josh.
so no 5" loss of fat around the waist - that the camera failed to show ::)
no 1.5" gains on arms and chest - that the camera failed to show ::)
and certainly no growth of my calves or ankles that come anywhere close to that mass level that enables transformation to chaos's cankles.
but i am happy with my results so far. The fact that you two are not proves i am right :D
actually I did show my measurements on camera,....would you like the link?
Why can't you accept the fact that I bust my ass in the gym?
41.5 inch waist and 18.5 inch arms proven, and to show that they are not photoshopped I will do them on video also
next question
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ohhh whats this?
(http://i56.tinypic.com/vzzlf8.jpg)
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ohhh whats this?
(http://i56.tinypic.com/vzzlf8.jpg)
about 18.5" of fat ?
i never disputed you have 18.5" arms - clearly you are obese.
i disputed you grew ur arms over an inch while dieting and losing 5" of fat around your monstrous gut - because you lied about it.
its really quite simple - even for a man with your daily mental challenges.
-
about 18.5" of fat ?
i never disputed you have 18.5" arms - clearly you are obese.
i disputed you grew ur arms over an inch while dieting and losing 5" of fat around your monstrous gut - because you lied about it.
its really quite simple - even for a man with your daily mental challenges.
sunshine, I am fuking destroying you, each and every day, you are a fat mess and I just keep growing while leaning out,.....
toss up a back pic fatty---ahhahahahah this day cannot possibly get any better
(http://i54.tinypic.com/rbcfvo.jpg)
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sunshine, I am fuking destroying you, each and every day, you are a fat mess and I just keep growing while leaning out,.....
toss up a back pic fatty---ahhahahahah this day cannot possibly get any better
(http://i54.tinypic.com/rbcfvo.jpg)
no need - your arm pic speaks a thousand words.
-
no need - your arm pic speaks a thousand words.
you have absolutely no clue how happy you have made me today
I can never thank you enough
clearly your update back pics blow me away
AHAHHAHAHAHAH what a beautiful day
(http://www.getbig.com/boards/index.php?action=dlattach;topic=346726.0;attach=384285;image)
-
at my bodyfat level, 2 lbs a week is more than safe for lean mass retention, not to mention my strength hasn't disappeared - if i was losing monumental amounts of muscle i would be dropping strength like crazy. You never know though, as i have said my protein may be slightly lower than optimum - but i'm willing to risk it based on the studies i have read regarding protein synthesis rates ( that you chaos dont understand) anf also the fact i am taking in plenty of fat and carbs - that both have protein sparring effects.
I'm also getting a nice ratio of protein, carbs and fats in every meal, so i'm not experiencing cravings from low fat or low carb diets. no low test levels from low fat, no low energy levels from low carb, just smooth constant losses, with no pain, no starvation syndrome fat retention here ;)
nice that you two fools are so concerned though.
of course my measurements aren't showing the same scientific confounding results as josh.
so no 5" loss of fat around the waist - that the camera failed to show ::)
no 1.5" gains on arms and chest - that the camera failed to show ::)
and certainly no growth of my calves or ankles that come anywhere close to that mass level that enables transformation to chaos's cankles.
but i am happy with my results so far. The fact that you two are not proves i am right :D
So that means you never had your bf tank tested to see what your level were to start with, nor do you have them tested when you do your updates so basically you are guessing and assuming at everything here off of some studies that have absolutely zero to do with building and maintaining muscle mass.
Like I've said before, I'm 275lbs and my gut doesn't hang like fatpandas. This douchebag is beyond delusional if he thinks he is sparing muscle mass in any way with this "diet" he stole from Adonis. LOL @ fatpanda thinking he is getting results!! ;D
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So that means you never had your bf tank tested to see what your level were to start with, nor do you have them tested when you do your updates so basically you are guessing and assuming at everything here off of some studies that have absolutely zero to do with building and maintaining muscle mass.
Like I've said before, I'm 275lbs and my gut doesn't hang like fatpandas. This douchebag is beyond delusional if he thinks he is sparing muscle mass in any way with this "diet" he stole from Adonis. LOL @ fatpanda thinking he is getting results!! ;D
did you hear Im doing steroids? according to his fat self anyways
-
did you hear Im doing steroids? according to his fat self anyways
Well his fatness is on the KitKat diet and will surpass your gains in not time, in fact he already is really close! :D
-
did you hear Im doing steroids? according to his fat self anyways
wtf?? :o
-
wtf?? :o
yes fatpanda has stated that my changes can only have happened with the use of steroids
-
sunshine, I am fuking destroying you, each and every day, you are a fat mess and I just keep growing while leaning out,.....
toss up a back pic fatty---ahhahahahah this day cannot possibly get any better
(http://i54.tinypic.com/rbcfvo.jpg)
Looking good disturbia, you are crushing obesepanda.
-
(http://i51.tinypic.com/2dr8gzr.jpg)
:o :o :o
-
(http://i51.tinypic.com/2dr8gzr.jpg)
:o :o :o
Don't tell me he fucking tans that glob of fat. I can clearly see tan lines from his moobs.
-
meal 1 - protein powder and milk = 274cals, 33p, 14c, 9f
meal 2 - pre workout - protein powder + milk + 10g creatine = 274cals, 33p, 14c, 9f
8x45kg - db deadlift
8x45kg - db shrug
8x45kg - flat db press
8x45kg - one arm db row
7x45kg - incline db press
cardio 30mins @ 55-60% VO2max / 135-140 bpm.
meal 3 - pre workout - protein powder + milk + 10g creatine = 274cals, 33p, 14c, 9f
snack - wine gums = 257cals, 4p, 59c, 0f
meal 4 - chicken chow mein = 484cals, 35p, 62c, 9f
meal 5 - chicken and ham pasta = 438cals, 35p, 50c, 9f
daily totals = 1999cals, 172p, 212c, 45f
ratios = 34/40/20
had a great workout today, almost got 8 reps in incline too, just fell short at the last few inches.
Diet is going great, training is going great, job is going great, celtic are doing great, hater gimmicks are multiplying at an exponential rate, josh is taking the bait, life is great 8)
-
lol Josh is taking the bait,...ya I guess iftaking the bait means I get stronger, leaner and bigger, I guess so.
And you sit there in your apartment, alone, shirtless with your big gut hanging out, eating a frozen microwaveable meal. And after you finish eating it from its cardboard or plastic container, you flip it over, read the nutrition facts from it and type it into your little diary here. What a sad scene that is.
-
Lol pwned!
-
lol Josh is taking the bait,...ya I guess iftaking the bait means I get stronger, leaner and bigger, I guess so.
And you sit there in your apartment, alone, shirtless with your big gut hanging out, eating a frozen microwaveable meal. And after you finish eating it from its cardboard or plastic container, you flip it over, read the nutrition facts from it and type it into your little diary here. What a sad scene that is.
stronger leaner and bigger hahahahahahahahahahahaha hahahahahahahahahaha
just because everyone is too cowardice to call you on your record breaking lies, doesn't mean they are true titty boy.
the only thing that is true about you is you are forever in my shadow.
is it cold in my shadow ?
-
your arm pic speaks a thousand words.
He's REAL
you don't seem to be much more than a fat liar who tells stupid stories
Can't wait till February and see your new improved physique
http://www.getbig.com/boards/index.php?topic=308254.0
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stronger leaner and bigger hahahahahahahahahahahaha hahahahahahahahahaha
just because everyone is too cowardice to call you on your record breaking lies, doesn't mean they are true titty boy.
the only thing that is true about you is you are forever in my shadow.
is it cold in my shadow ?
shit I'll be the first to say I am in your shadow,.....you're so fukin fat a small town of refugees could be in that shadow. You're so fat that shadow makes an eclipse look like a pie plate.
-
hey fatty, I'm goin to train quads, hams and calves today,......Do you have even a remote clue what I mean by that, I mean with your oh so amazing workout routine,............
-
He's REAL
you don't seem to be much more than a fat liar who tells stupid stories
Can't wait till February and see your new improved physique
http://www.getbig.com/boards/index.php?topic=308254.0
??? what does my previous post have to do with lies and stupid stories ??? that was honesty about what i was going through.
this is what i mean about you clowns becoming so obsessed by me you have to make shit up to try to own me, yet in the end you own yourself by having to lie - seriously what's the point ?
and more importantly - whats so special about February ?
josh - you can work your ham hocks all you want - at the end of the day you are fatter and uglier than i will ever be inside and out.
you are also a loser at everything you do.
i own you for eternity.
-
??? what does my previous post have to do with lies and stupid stories ???
this is what i mean about you clowns becoming so obsessed by me you have to make shit up to try to own me, yet in the end you own yourself by having to lie - seriously what's the point ?
and more importantly - whats so special about February ?
josh - you can work your ham hocks all you want - at the end of the day you are fatter and uglier than i will ever be inside and out.
you are also a loser at everything you do.
i own you for eternity.
I've already proven that wrong with vids and pics,.....next subject oh fat frozen dinner eater
keep em comin though this is pure entertainment
good job backing out of the February being in shape claim you made 10 thousand times though.
thanks for calling my Mom a bitch,....all class you are oh buddhist
-
I wonder if you ever will figure out I do this just to pass time while I play online poker on my other 2 computer screens,........
but I like that you take it so seriously, adds to the dramaaaaaaaaa
-
I wonder if you ever will figure out I do this just to pass time while I play online poker on my other 2 computer screens,........
but I like that you take it so seriously, adds to the dramaaaaaaaaa
you do this to pass the time yet fail at everything hahahahahahahahaha
perhaps you should try my way.
as for february - once you decided to claim i would use steroids for the challenge and threatened to stab me in the neck i realised i wanted nothing to do with you - hence any previous deadline of february was null and void.
i will continue to drop weight in my own time, while you will continue to pay more attention to how well i am doing and trying youe best to try to make me fail - while falling off the wagon continually do and have done already time and time again.
BOOOOOOOOOOOOOOM
-
you do this to pass the time yet fail at everything hahahahahahahahaha
perhaps you should try my way.
as for february - once you decided to claim i would use steroids for the challenge and threatened to stab me in the neck i realised i wanted nothing to do with you - hence any previous deadline of february was null and void.
i will continue to drop weight in my own time, while you will continue to pay more attention to how well i am doing and trying youe best to try to make me fail - while falling off the wagon continually do and have done already time and time again.
BOOOOOOOOOOOOOOM
good job using a 2 and a half year old pic,....these things are date stamped you know,....lol.
here's the irony though,.....in my absolute worst shape (that pic) I still looked better than you do today--omggggggggggggggg you just continually destroy yourself
(http://i54.tinypic.com/htcwfn.jpg)
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??? what does my previous post have to do with lies and stupid stories ???
this is what i mean about you clowns becoming so obsessed by me you have to make shit up to try to own me, yet in the end you own yourself by having to lie - seriously what's the point ?
and more importantly - whats so special about February ?
you are also a loser at everything you do.
i own you for eternity.
You have become more of a joke than Goodrum and MattC combined .. not to mention weighing more than both of their bodyweights combined
You are a fuckwit of the highest order .. clearly living a pathetic life through the only outlet you have .. the intrawebz
You have spouted off for how long now proclaiming all you are doing to improve .. and have shown fcukall as evidence
Now you are going to claim you never said you would still transform by then .. after you pussied out of the deal with Avesher
you have ZERO self respect .. and lost all credibility here LONG AGO
With a million dollars you couldn't own anything or anyone ... but please do carry on with this and your sad exhibition of Buddism
-
come on pandaaaaaaaaaaaaaa get on here and respond,.....we all know its sooooo important that you OWN us all. You big ole owning machine you,...do your thing.
weeeeeeeeeeeeeeeeee
-
lol Josh is taking the bait,...ya I guess iftaking the bait means I get stronger, leaner and bigger, I guess so.
And you sit there in your apartment, alone, shirtless with your big gut hanging out, eating a frozen microwaveable meal. And after you finish eating it from its cardboard or plastic container, you flip it over, read the nutrition facts from it and type it into your little diary here. What a sad scene that is.
lol...I'm rooting for you both on the diets but Avesher is making me laugh, a lot. Some strong posting.
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lol...I'm rooting for you both on the diets but Avesher is making me laugh, a lot. Some strong posting.
thanks, but I'm living in his shadow and getting owned by him,......cause these are the things that make his day better
pandaaaaaaaaaaaaaaaaaaaa a getbigs owning machineeeeeeeeeeeeeeeeee eee
weeeeeeeeeeeeeeeee
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come on pandaaaaaaaaaaaaaa get on here and respond,.....we all know its sooooo important that you OWN us all. You big ole owning machine you,...do your thing.
weeeeeeeeeeeeeeeeee
anyone looking at your pics can see who is owning who, also:
i don't have moobs.
i'm not as ugly as you.
i have a job.
i dont stay with my mother.
i can get laid without paying.
i do not stalk you, make videos about you, threaten to stab you in the throat.
i do not spend all my time here making up lies about you, creating thread after thread about you, and following you around from thread to thread.
i have not tried to kill myself.
i do not hit women.
i do not have a mental illness or a weak mind.
i do not suffer from depression.
i do not surf the internet trying to find stores in your home town that sell food with the same name of things you eat.
i have real friends.
my parents are proud of me.
i do not lie down like a dog when things get tough
i do not accept mediocrity
i do not lie.
i help people.
i do not need help to own people.
i do not crumble like a weak little bitch.
you are the anti-panda.
-
anyone looking at your pics can see who is owning who, also:
i don't have moobs.
i'm not as ugly as you.
i have a job.
i dont stay with my mother.
i can get laid without paying.
i do not stalk you, make videos about you, threaten to stab you in the throat.
i do not spend all my time here making up lies about you, creating thread after thread about you, and following you around from thread to thread.
i have not tried to kill myself.
i do not hit women.
i do not have a mental illness or a weak mind.
i do not suffer from depression.
i do not surf the internet trying to find stores in your home town that sell food with the same name of things i eat.
i have real friends.
my parents are proud of me.
i do not lie down like a dog when things get tough
i do not accept mediocrity
i do not lie.
i help people.
i do not need help to own people.
i do not crumble like a weak little bitch.
you are the anti-panda.
dude
its fine
I CLEARLY stated thaty you own me. If thats your biggest mission on here and in life, hey, you can have it. Man, its a joke, do you understand we are like,...3500 miles from each other. If you wanna own me by saying "mean" things about me and my family, hey, have at er. It's a message board, and I'm havin fun. You, on the other hand think this is actually a serious thing. I have no idea what an anti-panda is, because a panda is actually an animal, so if I am an anti-animal, I am perfectly fine with that, who wants to be an animal anyways?
Anyways, keep on ownin, it seems to be something you need in your life. I will admit to being defeated everytime if it makes you feel better about yourself.
And lol, what a cool guy you are, cutting someone down due to mental illness and calling my Mom a bitch. Lol, you are a real superstar.
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(http://i56.tinypic.com/30c0qwl.jpg)
ahhaahahahhah your "gym" is a bike, two dumbells and a bench
AHHAHAHAHAHAHAHAH
o lord you shoulda seen the guys at the gym pissing themselves laughing that you are a real person and take this serious
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anyone looking at your pics can see who is owning who, also:
i don't have moobs.
i'm not as ugly as you.
i have a job.
i dont stay with my mother.
i can get laid without paying.
i do not stalk you, make videos about you, threaten to stab you in the throat.
i do not spend all my time here making up lies about you, creating thread after thread about you, and following you around from thread to thread.
i have not tried to kill myself.
i do not hit women.
i do not have a mental illness or a weak mind.
i do not suffer from depression.
i do not surf the internet trying to find stores in your home town that sell food with the same name of things i eat.
i have real friends.
my parents are proud of me.
i do not lie down like a dog when things get tough
i do not accept mediocrity
i do not lie.
i help people.
i do not need help to own people.
i do not crumble like a weak little bitch.
you are the anti-panda.
Kabooooooooooom Monster Avesher-Induced meltdown
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dude
its fine
I CLEARLY stated thaty you own me. If thats your biggest mission on here and in life, hey, you can have it. Man, its a joke, do you understand we are like,...3500 miles from each other. If you wanna own me by saying "mean" things about me and my family, hey, have at er. It's a message board, and I'm havin fun. You, on the other hand think this is actually a serious thing. I have no idea what an anti-panda is, because a panda is actually an animal, so if I am an anti-animal, I am perfectly fine with that, who wants to be an animal anyways?
Anyways, keep on ownin, it seems to be something you need in your life. I will admit to being defeated everytime if it makes you feel better about yourself.
And lol, what a cool guy you are, cutting someone down due to mental illness and calling my Mom a bitch. Lol, you are a real superstar.
i don't need to try to own you - you own yourself by this unhealthy obsession you have of me.
whenever i address you directly i tear you apart because the simple fact is you are a born loser in life. You succeed at nothing.
look at how sad and pathetic you are claiming i called your mom a bitch ::)
if it is to try to get under my skin - you have failed. if i wanted to call the old woman a bitch thats what i would call her.
i think its more likely you are claiming it to try to get more mindless gimmicks and tiny tits rallying to your cause of taking down the giant panda - not going to happen titty boy.
i never called your mom a bitch, i said i imagine thats what YOU call her after you read a post of mine and she interups your internet time - there is a difference -you are the one with a police record for beating up women, you are the one with a history of flying off the deep end, you are the one with the history of a threatening people, you are the one who picks fights with anyone who crosses your path ( as long as they are women). You are the one who called donkey kongs wife a whore, you are the one who is a pathetic sack of shit.
i hope this clarifies matters for you.
if not let me know and i'll be happy to continue your education.
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you are aware that 99% of the board including myself are aware you area a gimmick at this point and play along for fun? It took me a while, but its become more than obvious. But I want to keep playing,...its fun.
so gimme the chicken dopiaza owning
weeeeeeeeeeeeeeeee
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josh you are such a loser you are a waste of my time.
i know children that are smarter, and more coherent.
i will no longer address your posts.
know that you are a liar, a sad lonely man with nothing in life but your obsession of a smarter, stronger, and better looking man called fatpanda.
i hope whatever method you chose to use to end your pain will be painless.
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josh you are such a loser you are a waste of my time.
i know children that are smarter, and more coherent.
i will no longer address your posts.
know that you are a liar, a sad lonely man with nothing in life but your obsession of a smarter, stronger, and better looking man called fatpanda.
i hope whatever method you chose to use to end your pain will be painless.
awwwwww
but Im having so much fun
cant we keep playing?
I'll keep playing you can watch the fun
WOOF
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meal 1 - protein powder and milk = 274cals, 33p, 14c, 9f
meal 2 - turkey tikka masala and basmati rice = 510cals, 46p, 63c, 10f
cardio - 30mins @ 60% VO2max / 140-145 bpm
snack - snacksize mars bar = 164cals, 2p, 25c, 6f
meal 3 - turkey tikka masala and basmati rice = 510cals, 46p, 63c, 10f
meal 4 - chicken dopiaza + rice = 556cals, 36p, 90c, 9f
daily totals = 2013cals, 160p, 253c, 43f
ratios = 32/47/19
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meal 1 - protein powder and milk = 274cals, 33p, 14c, 9f
meal 2 - turkey tikka masala and basmati rice = 510cals, 46p, 63c, 10f
cardio - 30mins @ 60% VO2max / 140-145 bpm
snack - snacksize mars bar = 164cals, 2p, 25c, 6f
meal 3 - turkey tikka masala and basmati rice = 510cals, 46p, 63c, 10f
meal 4 - chicken dopiaza + rice = 556cals, 36p, 90c, 9f
daily totals = 2013cals, 160p, 253c, 43f
ratios = 32/47/19
Damn bro, Josh is killing you..
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Why even mess with the snack size mars bar? Kind of pointless. I know if I have just a taste it makes me gorge later on at some point. Does this method help obese people?
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This thread is always good for a laugh!!
My highlight so far was that FP seems to believe that his weightloss is mainly fat loss!!
It cannot get much better until we see the after pics on february!!
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He is busy on his gimmick accounts now.
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week 8 - 24/10/10 - sunday weigh in = 239.25lbs
Weight loss that week = 2.75lbs
total weight loss = 14.50lbs
i also reached 8 reps in all lifts on monday the 25th, so i increased the weight back up to 47.5kg for fridays workout.
on fridays workout i got 8 reps in everything except flat and incline. flat i got 7 reps, and incline i got 5 reps.
End of the month progress check
week 9 sunday weigh in = 234.5lbs
weight loss this week = 4.75lbs :o
total weight loss = 19.25lb
waist: 116.5cm - down by 3.5cm
chest: 118.5cm - down by 1.5cm
arms: 41cm - down by 0.75cm
my shitty iphone camera is hiding some detail. but i am certanily am starting to see differences.
i have lost a massive amount of weight this week. my diet has been the same 2000cals a day with 30mins cardio @ 55-60% vo2 max every day i am not working. the only change i have made is to decrease the frequency between meals to every 4 hours, and to also try to eat over 30-40g protein in every meal. my strength went up on monday and i have lost more weight. perhaps this is the sweet spot for protein intake i.e. 30-40g per 4 hours 8) either way it is working.
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i am not going to log my daily diet anymore. you all know what i'm doing by now.
im eating 2000cals a day with roughly a 30/40/30 ratio of protein/carbs/fats. which includes some so called junk food - its only calories ;)
reducing calories from fats and/or carbs intake are what count for fat loss.
i work out twice a week - mon + fri. 5 exercises - 1 set of 8 reps each( when i reach 8 reps in all exercises i increase the weight. i'm currently lifting 47.5kg in all exercises.
do cardio 30mins every night except the 2 days a week i work.
i will post weekly updates from now on.
Except for next week, as i will be drinking heavily all weekend.
expect an update on monday or tuesday instead.
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Damn dude, when all that blubber comes off you're going to be tiny, and yes that's coming from me.
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i am not going to log my daily diet anymore. you all know what i'm doing by now.
I think you should log it. People will just assume that you've reduced calories/carbs or tinkered with it. Also, keeping a log helps you track everything. Once you stop writing it all down, things start sneaking past under the radar.
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Monster lats, great job
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I think you should log it. People will just assume that you've reduced calories/carbs or tinkered with it. Also, keeping a log helps you track everything. Once you stop writing it all down, things start sneaking past under the radar.
i'm still logging it every day on fitday so i wont lose track of anything. if i drop calories i'll update this log with the change.
everything is the same. tonight i worked out, then ate a toffee crisp bar then 2 yogurts ;)
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last weekend i was partying in poland so no diet and lots of alcohol.
last sunday ( week 10) i was 237lbs which was 3 lbs heavier than the week before (due to drinking and eating obviously).
i was run down all week and went off my diet completely, ate what i liked and lots of it, no cardio either.
i also didn't workout on monday as usual, but i did workout on friday and did 30 mins of cardio.
this morning ( week 11) i weighed 237.75lbs. :)
pretty good results for a week of eating chinese, indian, chocolate, etc and a drinking binge.
i'm back on the diet tomorrow, and i expect a big drop in weight next week after my metabolism being boosted all week.
:)
p.s. the strippers in poland are terrible. :(
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Week 12 Sunday weigh in = 233lbs
weight loss this week = 4.75lbs 8)
total weight loss = 33lbs - since the 5th of july. 8)
or 20.75lbs since i started this log on the 30th of august. 8)
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ideally i would have liked to lose another 23 lbs by xmas to reach 210lbs before going off the diet and eating all the nice xmas food i can for a week or 2, before knocking on and getting into sub 200 territory. :P
however that poland trip has knocked me back by a week or 2.
220-225 is probably a more realistic target, especially with all the xmas parties coming up with lots of drinking, good food etc
so my choice is to either go to those parties or stay home and stay on target ???
the great thing about this diet though is that its quite simply the greatest way ever to diet ( if you can even call it a diet). i know i can lose what i want with no trouble at all, the only thing is time. After all a calorie is a calorie :D who knew :D
i cannot tell you all how frustrated i am that i let myself get that fat in the first place. Anyone who has ever been in shape then let themselves go like i did will understand the devastating effect it has on your life. literally everything in your life is affected by it. Nobody looks at you the same, nobody treats you the same. Your confidence and entire personality is changed. :'(
i also can not tell you how frustrating it is trying so many diets and sticking to it for a while before failing with a massive binge of chinese takeaway, ice cream and chunky kitkats :-[
it is been a godsend reading the books i have ( that i have mentioned earlier in this log), the hundreds of studies that i talk about on this site, and probably most of all wavelength and adonis's posts - which in reality gave me the belief that the mass media/magazines/ supplement companies etc were really wrong or lying like the things i was reading said i.e. scientific truth.
but thankfully that is all behind me no pun intended ;D now i know every week i am losing more fat.
This time last year i was up at over 280lbs - the difference in fitness and general well being from then till now is amazing. hell even my asthma is going away.
i ran up 3 flights of stairs the other day and i felt like superman, every leg thrust lifted me 4 steps at a time, and at the top i felt fine and wasn't out of breath.
if i tried that a year ago I'd be dead. :'(
i feel almost invincible at the minute.
i think the cardio on the bike has helped this along with the weight loss in terms of fitness and well being.
i don't know what weight i will be when i am done, but i don't really care. i just know i want to be ripped ala wave and adonis in their pics.
i have never been ripped before, slim and in shape yes, but never ripped.
but i know dieting this way i can finally achieve it 8)
i would guess at my height that maybe at 180lbs i would achieve that, maybe 160lbs at a push.
i guess we will find out :D
maybe getbig could start a book on it - the winner gets a signed photo of me, like the one below ;D
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good job panda
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Good post Panda.
But if a calorie is a calorie, why are you worried about about gaining weight over Xmas? Can't you just manipulate a few meals and still stay within 2k cals?
I thought the whole point of this diet was to eat whatever you want and have zero restrictions?
How can you get knocked back a week or two by eating a few extra calories?
You are losing weight, which is great and all, but your scientific logic concerns me.
Do you have a Science degree Panda?
Do you fully understand what burden you have placed on yourself by claiming something is "scientifically proven", when it is not?
Do you realize some people who read this board are educated in science, chemistry, kinesiology and biology to a very high degree?
I am not being critical, i just just cannot tell if you are actually serious about all this, or just trying to get attention and make some sort of name for yourself, like Adonis and his alter-ego Wavelength...
I honestly wish you the best, if you can get lean doing this nonsense, then i will give you full credit when i see pics of you with a 6 pack. IF you come through with this, i might even change my view on dieting, but i have yet to see anything special out of any of this yet.
Good luck.
8)
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i can eat what i want, but there is one restriction - calories.
although a calorie is a calorie, a meal on xmas day will be very difficult to count up calorie wise. think about it. turkey, potatoes, gravy, veg, butter, stuffing, soup, desert, wine, etc .even if i could i would probably go right over that 2000 cal limit in half a meal. not to mention xmas eve, boxing day, new years eve, and new year's day, then the old firm football game on the 2nd of january. Thats lots of eating, and drinking - where yes i could possibly keep the meals under my calorie limits, but i want to fully enjoy xmas by indulging a little for a week. i will have been dieting for 6 months by xmas, i think I'm entitled to have a blow out. ;)
also all this counting of calories by looking at packets weighing meals etc going on with family all eating, passing presents etc ???
not to mention if I'm eating at someone's house, or at a restaurant.
as much as i would like to be able to weigh every ingredient that i will be eating, i don't think its feasible or appropriate for me to try to get this info.
the reason i said i think I've been knocked back a week or two because i was losing 3-4 lbs a week for the few weeks before i left for the weekend in poland - that turned a loss that week into 3 lbs gained. ( probably a lot water though) then i was run down the week after, so i missed 6 x30 min sessions of cardio, along with the increased eating takeaways that week. this was mainly due to not eating food for over the weekend, not buying in food for the week ahead as i was away, and because i felt run down after all the drinking, i didn't see the point in sweating a few extra calories for a few extra days. this all led to a 0.75lb increase that week too.
so potentially i could have been another 6+lbs down instead of 3.75lbs up. ;)
i do have a degree, and am currently studying for my 2nd, but that shouldn't matter.
i am not claiming its my studies, intellect or logic that prove a calorie is a calorie, only every properly well conducted study on the topic ;) .
the fact that you seem to still be in denial about this scientific fact is disappointing.
i want you to understand that despite what the magazines, mass media, diet guru's, and bad scientists tell you. The fact remains that when as many variables as possible are controlled as they are in a metabolic ward setting ( the only valid studies on the topic of caloric comparison between macronutrients), they always show the same thing - A CALORIE IS A CALORIE - FACT.
i don't blame you for not believing me, wavelength, adonis, and the great writers and scientists i have mentioned in this log earlier. i had similar doubts also, despite reading their intelligent works, and the scientific proof. The industry wide myths about diet are deeply ingrained in all aspects of this industry unfortunately, and they brainwashed me to a degree also.
i hope you keep an open mind though, and read what i have already wrote if you have further doubts. not to mention wait and see how i do :)
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End of the month progress check
week 13 sunday weigh in = 231lbs
weight loss this week = 2lbs
total weight loss since start of this log = 22.75lbs
waist: 116.5cm - same :'(
chest: 119cm - up by 0.5cm :)
arms: 40cm - down by 1cm
i am disappointed with the lack of change in waist size this month. i know its my stubborn spot though, fat comes off everywhere else on me first. I also forgot to take these measurements first thing this morning and have had a protein shake and cup of coffee before i took them, so that may be the reason for no change. My trousers are all falling off me, so my waist is definately getting smaller. I'm very pleased with the chest going up. i cant explain it though as strength wise i'm getting weaker. i'm currently lifting 47.5kg dumbbells, and still getting 8 reps in deadlift, shrugs, and rows - although the rows are quite hard now. However my flat and incline presses are a real struggle. i'm good for 5 in flat, but not a fraction of a rep more, but in incline i'm failing to even kick them into place sometimes, then when i get them up into place i'm really having to give 110% effort to hold the weight, never mind lift it - even then theres always a split secend where i think my arms are going to buckle and my skull is going to get crushed :-\ if i get that first rep though i can get 4 reps.
i was hoping to keep the weight at 47.5kg untill xmas as i'm going on vacation for a few weeks then, but its getting too dangerous so i'm going to drop the weight to 45kg for the next few weeks.
fitness wise i feel great, my old shoulder injuries have completely cleared up it seems, and even the chest/shoulder pain i was getting is almost gone :)
i'm sleeping better and i have more energy. good times.
here are my updated pics. no major differences, i certainly see more definition, with my abs shape showing through more every month, veins coming through too now, but i dont think this shitty camera pics up most changes.
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2 more.
1 of me
1 of my treat cupboard :o what a diet ! ;D
remember though - a calorie is just a calorie ! ;)
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On a side note xmas has came to Bonnie Scotland this weekend.
Its snowing :D
i love the snow.
Merry Xmas getbig !
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End of the month progress check
week 13 sunday weigh in = 231lbs
weight loss this week = 2lbs
total weight loss since start of this log = 22.75lbs
waist: 116.5cm - same :'(
chest: 119cm - up by 0.5cm :)
arms: 40cm - down by 1cm
i am disappointed with the lack of change in waist size this month. i know its my stubborn spot though, fat comes off everywhere else on me first. I also forgot to take these measurements first thing this morning and have had a protein shake and cup of coffee before i took them, so that may be the reason for no change. My trousers are all falling off me, so my waist is definately getting smaller. I'm very pleased with the chest going up. i cant explain it though as strength wise i'm getting weaker. i'm currently lifting 47.5kg dumbbells, and still getting 8 reps in deadlift, shrugs, and rows - although the rows are quite hard now. However my flat and incline presses are a real struggle. i'm good for 5 in flat, but not a fraction of a rep more, but in incline i'm failing to even kick them into place sometimes, then when i get them up into place i'm really having to give 110% effort to hold the weight, never mind lift it - even then theres always a split secend where i think my arms are going to buckle and my skull is going to get crushed :-\ if i get that first rep though i can get 4 reps.
i was hoping to keep the weight at 47.5kg untill xmas as i'm going on vacation for a few weeks then, but its getting too dangerous so i'm going to drop the weight to 45kg for the next few weeks.
fitness wise i feel great, my old shoulder injuries have completely cleared up it seems, and even the chest/shoulder pain i was getting is almost gone :)
i'm sleeping better and i have more energy. good times.
here are my updated pics. no major differences, i certainly see more definition, with my abs shape showing through more every month, veins coming through too now, but i dont think this shitty camera pics up most changes.
40cm arms at those bodyfat levels LOLOLOLOLOLOL
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40cm arms at those bodyfat levels LOLOLOLOLOLOL
lets be honest, they are still bigger than yours and i dont even work them directly ::)
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lets be honest, they are still bigger than yours and i dont even work them directly ::)
Mine measure 42,5cm at way lower bf %. Try again fatso.
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lets be honest, they are still bigger than yours and i dont even work them directly ::)
Maybe you should, because, let's be honest, 40cm is pathetic and you will end up with 37 after you lost all that fat.
And now you can try and insult me, but that doesn't change the facts about what i wrote. :-*
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no need to try to avoid attack dk.
i dont feel insulted by your comments about my arms.
they used to be 47.5cm (19") , i know they are smaller.
i have actually been noticing they are getting quite small, and i do not like it.
i may start working them again soon.
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no need to try to avoid attack dk.
i dont feel insulted by your comments about my arms.
they used to be 47.5cm (19") , i know they are smaller.
i have actually been noticing they are getting quite small, and i do not like it.
i may start working them again soon.
Fat 19 inch arms don't really count
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Fat 19 inch arms don't really count
at least they wern't fat 15" arms like yours ::)
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at least they wern't fat 15" arms like yours ::)
Whatever you say champ ::)
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week 14 sunday weigh in = 231.5lbs
weight loss this week = + 0.5lbs
i'm not worried as i worked the whole weekend - which as i've shown before makes me hold water due to heat all day. i was 229 on wednesday morning.
i am also working next weekend so i'll probably hold water then too. So i'll probably not notice any weight loss for a few weeks. but i expect when it does come off it will be alot.
i'm looking good to be 220-225 for my xmas vacation. 8)
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ahahahahahahahahahahahah ahahahahahaha
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::)
despite me having a off day diet wise yesterday by drinking loads of vodka and having a great steak sandwich with fries.
i woke up this morning and weighed 227lbs.
as i was hungover today i ordered a chinese takeout.
back on the diet tomorrow though and back on target for 220-225.
i have 1 week from today to reach :) no problem at all.
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HEY TUBBO!
just checking in for my weekly laugh at your weekly failure and as usual im not disappointed!
ahahahahahahahahahahaha keep up the good work, sparky.
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i think the proverb that describes this thread best is
"Pudding before praise".
;D ;D ;D ;D ;D ;D
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wooooooooooooo
just watched my beloved celtic beat rangers 0-2. 8)
with the greek legend - Georgios Samaras scoring 2 8)
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Staying on track or did Christmas pull you off??
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Staying on track or did Christmas pull you off??
christmas pulled me off big time ;D
i blame american buffets and good beers >:(
back in scotland now, and will be posting update pics of the damage and weight shortly - it wont be pretty.
but i have nothing to distract me now.
i'll stay on now till i'm the weight i am happy with.
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christmas pulled me off big time ;D
i blame american buffets and good beers >:(
back in scotland now, and will be posting update pics of the damage and weight shortly - it wont be pretty.
but i have nothing to distract me now.
i'll stay on now till i'm the weight i am happy with.
Guess what will happen then......
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Guess what will happen then......
What eventually happens to all fat people on the diet?
They become happy with the weight they already have??
LMAO/
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weight = 251.25 lbs
restarted the diet and exercise today.
calories will be started at 3000 since my metabolism should be higher as i was eating more over xmas.
exercises will be same as before, however i will periodize the weight each workout to try to help maintain/increase strength and mass. rather than simply try to lift as heavy as i can each workout - this should help to avoid burnout from the new increased frequency i will be attempting.
i will try to increase workout frequency to try to do a full body workout every day where possible - that should be 5 days a week, as i work 2 days a week at present.
i have not tried this much frequency for a long time, and i may find strength goes to shit due to fatigue and i may burnout , if it does i'll reduce it to every 48 hours instead.
i will also be maintaining 30 mins cardio every day i am not working also - immediately after my workout.
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weight = 251.25 lbs
restarted the diet and exercise today.
calories will be started at 3000 since my metabolism should be higher as i was eating more over xmas.
exercises will be same as before, however i will periodize the weight each workout to try to help maintain/increase strength and mass. rather than simply try to lift as heavy as i can each workout - this should help to avoid burnout from the new increased frequency i will be attempting.
i will try to increase workout frequency to try to do a full body workout every day where possible - that should be 5 days a week, as i work 2 days a week at present.
i have not tried this much frequency for a long time, and i may find strength goes to shit due to fatigue and i may burnout , if it does i'll reduce it to every 48 hours instead.
i will also be maintaining 30 mins cardio every day i am not working also - immediately after my workout.
??? how long did it take you to lose 25 lbs before?
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day 1 - first workout of 2011:
8 x 32.5kg - dumbell deadlifts
8 x 32.5kg - dumbell shrugs
8 x 32.5kg - dumbell flat bench
8 x 32.5kg - one arm rows
8 x 32.5kg - dumbell incline bench
30 mins - steady state cardio @ around 50-65% vo2max on indoor bike.
todays calories = 3004
219g protein 29%
200g carbs 25%
149g fat 45%
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??? how long did it take you to lose 25 lbs before?
quite long at the start as i wasn't doing proper hiit cardio like i thought ( see earlier post)
since i changed to the steady state cardio it started flying off.
it is a large number but it is deceiving due to the excess water i'm holding.
i am just back from florida where i was roasting hot every day, i drank alcohol like a aa member the whole time, then i came back to scotland and did 2 12 hour shifts over the weekend - which always seems to add 6 pounds or so in water weight due to the heat i work in.
if i don't drop at least 7-10 pounds this first week with the water coming off i will be very shocked.
while i'm disappointed with the weight gain, i'm not under any illusions. i gained weight because i overindulged over xmas. i will get it back off much more quickly this time (by end of january hopefully) and be at least 175lbs by july 31st at the latest.
if i don't i'll terminate my account here - i'm that confident.
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quite long at the start as i wasn't doing proper hiit cardio like i thought ( see earlier post)
since i changed to the steady state cardio it started flying off.
it is a large number but it is deceiving due to the excess water i'm holding.
i am just back from florida where i was roasting hot every day, i drank alcohol like a aa member the whole time, then i came back to scotland and did 2 12 hour shifts over the weekend - which always seems to add 6 pounds or so in water weight due to the heat i work in.
if i don't drop at least 7-10 pounds this first week with the water coming off i will be very shocked.
while i'm disappointed with the weight gain, i'm not under any illusions. i gained weight because i overindulged over xmas. i will get it back off much more quickly this time (by end of january hopefully) and be at least 175lbs by july 31st at the latest.
if i don't i'll terminate my account here - i'm that confident.
Fair enough. I have given you shit before but at least you are trying to get in shape. You could have done it a lot quicker if you just follow a proper diet and training program. You would be in shape by now. Good luck!
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Wow, impressive weight gain right there. Hope you can shed it off. For your tickers sake.
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day 2 - workout 2
8 x 35kg - dumbell deadlifts
8 x 35kg - dumbell shrugs
8 x 35kg - dumbell flat bench
8 x 35kg - one arm rows
8 x 35kg - dumbell incline bench
30 mins - steady state cardio @ around 50-65% vo2max on indoor bike.
todays calories = 2997
325g protein 43%
278g carbs 36%
67g fat 20%
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day 2 - workout 2
8 x 35kg - dumbell deadlifts
8 x 35kg - dumbell shrugs
8 x 35kg - dumbell flat bench
8 x 35kg - one arm rows
8 x 35kg - dumbell incline bench
30 mins - steady state cardio @ around 50-65% vo2max on indoor bike.
todays calories = 2997
325g protein 43%
278g carbs 36%
67g fat 20%
Strong workout. ::)
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poor poor panda
no really, he is poor, lets pool a few bucks together and help his poor ass out
POOOOOOOOOOOOOOOOOOOOOOO OOOR YOU ARE POOOOOOOOOOOOOOOOOOOOOOO OOOOOOOR
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day 2 - workout 2
8 x 35kg - dumbell deadlifts
8 x 35kg - dumbell shrugs
8 x 35kg - dumbell flat bench
8 x 35kg - one arm rows
8 x 35kg - dumbell incline bench
30 mins - steady state cardio @ around 50-65% vo2max on indoor bike.
todays calories = 2997
325g protein 43%
278g carbs 36%
67g fat 20%
1 set each?
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1 set each?
yes.
science shows frequency is more important for hypertrophy than volume. ;)
it would also be impossible to workout every day while increasing the weight every workout for every exercise.
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yes.
science shows frequency is more important for hypertrophy than volume. ;)
it would also be impossible to workout every day while increasing the weight every workout for every exercise.
Do you even notice you have been training after such a shitty workout?
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Do you even notice you have been training after such a shitty workout?
yes, the lighter workout was because i havn't trained for a month. i was sore afterwards.
every workout every day will increase the weight.
what do you lift donny ?
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yes, the lighter workout was because i havn't trained for a month. i was sore afterwards.
every workout every day will increase the weight.
what do you lift donny ?
I train in a more powerlifting style. I just can't imagine how that kind of workout would yield any results. But to each his own.
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updated pics as of this morning.
i have also lost 7 lbs since monday morning 2 days ago. so much for me having put all the fat back on. ::)
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more
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I train in a more powerlifting style. I just can't imagine how that kind of workout would yield any results. But to each his own.
so what are your maxes ?
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updated pics as of this morning.
i have also lost 7 lbs since monday morning 2 days ago. so much for me having put all the fat back on. ::)
u dont even look like you work out-i dont see any indication of any muscle mass on you
you look the same as u did months ago
its like all the so called dieting u have been doing has been for nothing
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so what are your maxes ?
Enough ;)
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u dont even look like you work out-i dont see any indication of any muscle mass on you
you look the same as u did months ago
its like all the so called dieting u have been doing has been for nothing
how come the scale keeps showing lower weight then ? faulty ?
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how come the scale keeps showing lower weight then ? faulty ?
the scale means nothing-what matters is how u look-the scale could show a 50lb weight loss but if u look like shit then who cares what the scale says
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the scale means nothing-what matters is how u look-the scale could show a 50lb weight loss but if u look like shit then who cares what the scale says
thanks for your insight gene. you are a genius.
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thanks for your insight gene. you are a genius.
no genius here
im just someone who is in 10000x better shape than you and is not at risk for diabetes or heart disease
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no genius here
im just someone who is in 10000x better shape than you and is not at risk for diabetes or heart disease
lol
i understand gene.
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workout 3
8 x 37.5kg - dumbell deadlifts
8 x 37.5kg - dumbell shrugs
8 x 37.5kg - dumbell flat bench
8 x 37.5kg - one arm rows
8 x 37.5kg - dumbell incline bench
30 mins - steady state cardio @ around 50-65% vo2max on indoor bike.
todays calories = 3000
263g protein - 35%
253g carbs - 31%
103g fat - 31%
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the scale means nothing-what matters is how u look-the scale could show a 50lb weight loss but if u look like shit then who cares what the scale says
Spot on.
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the scale means nothing-what matters is how u look-the scale could show a 50lb weight loss but if u look like shit then who cares what the scale says
BAM!
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day 2 - workout 2
8 x 35kg - dumbell deadlifts
8 x 35kg - dumbell shrugs
8 x 35kg - dumbell flat bench
8 x 35kg - one arm rows
8 x 35kg - dumbell incline bench
30 mins - steady state cardio @ around 50-65% vo2max on indoor bike.
todays calories = 2997
325g protein 43%
278g carbs 36%
67g fat 20%
workout 3
8 x 37.5kg - dumbell deadlifts
8 x 37.5kg - dumbell shrugs
8 x 37.5kg - dumbell flat bench
8 x 37.5kg - one arm rows
8 x 37.5kg - dumbell incline bench
30 mins - steady state cardio @ around 50-65% vo2max on indoor bike.
todays calories = 3000
263g protein - 35%
253g carbs - 31%
103g fat - 31%
Where are the leg exercises?
-
Where are the leg exercises?
Legs are overrated. ::) ::) ::) ::)
When you sit on a desk all day you don't need legs anyways.
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Where are the leg exercises?
Don't you think his legs are under enough stress already?
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Where are the leg exercises?
im sure he believes dumbell deads and the bike work his legs ::)
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day 4
no workout, no cardio.
todays calories = 2998
261g protein - 35%
262g carbs - 31%
100g fat - 31%
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day 4
no workout, no cardio.
todays calories = 2998
261g protein - 35%
262g carbs - 31%
100g fat - 31%
how come?
-
how come?
look at him- he doesn't need it!
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day 5
no workout, no cardio.
todays calories = 3021
289g protein - 38%
254g carbs - 33%
96g fat - 29%
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I see the downward spiral setting in!!!!!! :D
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day 5
no workout, no cardio.
todays calories = 3021
289g protein - 38%
254g carbs - 33%
96g fat - 29%
LMFAO!!!!!
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its the new 'caloire is a calorie' diet plan.
eat 3000 calories a day, dont do any type of exercise, and lose 75 pounds in 4 months.
ahahahahahahahahahahahah ahahaha
what a tool.
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its the new 'caloire is a calorie' diet plan.
eat 3000 calories a day, dont do any type of exercise, and lose 75 pounds in 4 months.
ahahahahahahahahahahahah ahahaha
what a tool.
well, judging from his "progress pics" it works very good. ::) ::)
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day 6 workout 4
8 x 40kg - dumbell deadlifts
8 x 40kg - dumbell shrugs
8 x 40kg - dumbell flat bench
8 x 40kg - one arm rows
8 x 40kg - dumbell incline bench
30 mins - steady state cardio @ around 50-65% vo2max on indoor bike.
todays calories = 2996
290g protein - 39%
279g carbs - 33%
83g fat - 25%
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day 6 workout 4
8 x 40kg - dumbell deadlifts
8 x 40kg - dumbell shrugs
8 x 40kg - dumbell flat bench
8 x 40kg - one arm rows
8 x 40kg - dumbell incline bench
30 mins - steady state cardio @ around 50-65% vo2max on indoor bike.
todays calories = 2996
290g protein - 39%
279g carbs - 33%
83g fat - 25%
Is this intentional on your part to make certain getbiggers take up on that bet?
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Is this intentional on your part to make certain getbiggers take up on that bet?
makes no difference really, none of them seem to have any honour.
at the end of the day i will know i owned them.
and beat myself - that is reward enough.
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weight end of week 1 = 242.75lbs
weight loss this week = 8.5lbs - imagine that :-*
day 7 workout 5
8 x 42.5kg - dumbell deadlifts
8 x 42.5kg - dumbell shrugs
8 x 42.5kg - dumbell flat bench
8 x 42.5kg - one arm rows
7 x 42.5kg - dumbell incline bench
30 mins - steady state cardio @ around 50-65% vo2max on indoor bike.
todays calories = 2994
273g protein - 37%
273g carbs - 34%
92g fat - 28%
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+1000kcal -> Insulin therapy?
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weight end of week 1 = 242.75lbs
weight loss this week = 8.5lbs - imagine that :-*
day 7 workout 5
8 x 42.5kg - dumbell deadlifts
8 x 42.5kg - dumbell shrugs
8 x 42.5kg - dumbell flat bench
8 x 42.5kg - one arm rows
7 x 42.5kg - dumbell incline bench
30 mins - steady state cardio @ around 50-65% vo2max on indoor bike.
todays calories = 2994
273g protein - 37%
273g carbs - 34%
92g fat - 28%
good job!
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day 8 workout 6
8 x 45kg - dumbell deadlifts
8 x 45kg - dumbell shrugs
7 x 45kg - dumbell flat bench
8 x 45kg - one arm rows
6 x 45kg - dumbell incline bench
30 mins - steady state cardio @ around 50-65% vo2max on indoor bike.
todays calories = 2989
325g protein - 43%
224g carbs - 27%
91g fat - 27%
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good job!
:o
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hey fat, how much rest are u taking in between sets? what are warmups like? I think u said u only did one warm up set or none at all... maybe everyone is different but my shoulders get shot if i don't warm up enough, which is 3-4 sets atleast.
also if you could outline the foods you ate on a particular day that'd be nice.
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i don't do warm up sets. i used to and got torn rotators ???
now i just mobilise my arms 10 times up, up and down, back to front etc. side rotations and bodyweight squats to warm up.
i do deadlifts and shrugs before presses and rows always though as it also helps prepare the shoulder joints for weight to come. So as not to lift cold so to speak.
i rest just as long as i need between sets. i find i need slightly longer after the deadlifts ( 3-5mins) then i move pretty quickly through shrugs, flat press and rows (1-3 mins) then i normally need 3-5 mins before incline.
daily diet is pretty much what i detailed earlier, only as i have 1000 extra daily calories so i have increased the protein powder from 30g to 60g per meal approx, and eat bigger real meals and also get to eat some more chocolate.
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i don't do warm up sets. i used to and got torn rotators ???
now i just mobilise my arms 10 times up, up and down, back to front etc. side rotations and bodyweight squats to warm up.
i do deadlifts and shrugs before presses and rows always though as it also helps prepare the shoulder joints for weight to come. So as not to lift cold so to speak.
i rest just as long as i need between sets. i find i need slightly longer after the deadlifts ( 3-5mins) then i move pretty quickly through shrugs, flat press and rows (1-3 mins) then i normally need 3-5 mins before incline.
daily diet is pretty much what i detailed earlier, only as i have 1000 extra daily calories so i have increased the protein powder from 30g to 60g, and eat bigger real meals and also get to eat some more chocolate.
This is going to be fun. ;D ;D
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day 9 workout 7
8 x 35kg - dumbell deadlifts
8 x 35kg - dumbell shrugs
8 x 35kg - dumbell flat bench
8 x 35kg - one arm rows
8 x 35kg - dumbell incline bench
30 mins - steady state cardio @ around 50-65% vo2max on indoor bike.
todays calories = 3045
293g protein - 39%
264g carbs - 33%
86g fats - 25%
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It all makes sense now. :)
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day 9 workout 7
8 x 35kg - dumbell deadlifts
8 x 35kg - dumbell shrugs
8 x 35kg - dumbell flat bench
8 x 35kg - one arm rows
8 x 35kg - dumbell incline bench
30 mins - steady state cardio @ around 50-65% vo2max on indoor bike.
todays calories = 3045
293g protein - 39%
264g carbs - 33%
86g fats - 25%
Dropped the weights again?
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day 10 workout 8
8 x 37.5kg - dumbell deadlifts
8 x 37.5kg - dumbell shrugs
8 x 37.5kg - dumbell flat bench
8 x 37.5kg - one arm rows
8 x 37.5kg - dumbell incline bench
30 mins - steady state cardio @ around 50-65% vo2max on indoor bike.
today's calories = 3004
294g protein - 39%
288g carbs - 36%
74g fat - 22%
donny - its called periodization, perhaps you have heard of it ?
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So, why are you now taking 50 % more calories than you used to?
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because i'm working out 250% more than i was before, and i was eating anything from 4000-6000 calories a day through december - which would have increased my metabolism.
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because i'm working out 250% more than i was before, and i was eating anything from 4000-6000 calories a day through december - which would have increased my metabolism.
:o
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because i'm working out 250% more than i was before, and i was eating anything from 4000-6000 calories a day through december - which would have increased my metabolism.
LMFOA, this shit is comical.
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LMFOA, this shit is comical.
yes it is.
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day 11 workout 9
8 x 40kg - dumbell deadlifts
8 x 40kg - dumbell shrugs
8 x 40kg - dumbell flat bench
8 x 40kg - one arm rows
8 x 40kg - dumbell incline bench
30 mins - steady state cardio @ around 50-65% vo2max on indoor bike.
today's calories = 3015
291g protein - 39%
311g carbs - 39%
65g fat - 19%
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2000 kcals seemed to be pretty comfortable level for you, do you have to stuff yourself to get to 3000?
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2000 kcals seemed to be pretty comfortable level for you, do you have to stuff yourself to get to 3000?
at 2000 i always wanted a little more, but now i could probably eat a little less. :D
i will have to drop it sooner or later, but since i lost 8lbs last week i'm happy for now.
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day 12 no workout
today's calories = 2989
260g protein - 35%
264g carbs - 31%
99g fat - 30%
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day 13 no workout
today's calories = 3004
246g protein - 33%
275g carbs - 33%
101g fat - 30%
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day 12 no workout
today's calories = 2989
260g protein - 35%
264g carbs - 31%
99g fat - 30%
day 13 no workout
today's calories = 3004
246g protein - 33%
275g carbs - 33%
101g fat - 30%
What are your protein sources if you are getting well over 200 grams a day?
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whey casein chicken beef turkey milk yogurt
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whey casein chicken beef turkey milk yogurt manjuice
fixed
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fixed
i'm not a homosexual, sorry to ruin your fantasy.
-
whey casein chicken beef turkey milk yogurt
Is that not essentially a standard bodybuilding diet with a "snack" of kit kats or other junk?
I mean you preach this diet of getting lean eating kit kats and ice cream, yet the majority of your diet is what would be considered a normal diet.
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Is that not essentially a standard bodybuilding diet with a "snack" of kit kats or other junk?
I mean you preach this diet of getting lean eating kit kats and ice cream, yet the majority of your diet is what would be considered a normal diet.
This
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Is that not essentially a standard bodybuilding diet with a "snack" of kit kats or other junk?
I mean you preach this diet of getting lean eating kit kats and ice cream, yet the majority of your diet is what would be considered a normal diet.
i preached that controlling calories are what count - after you meet your protein needs of 1g per pound of muscle.
i have protein shake for breakfast and before/after workout, the rest of the time its curries, pasta, burgers, fries, chocolate icecream, yogurts etc.
nowhere near the standard bodybuilder diet of extremely low fat or the extremely low carb - i could if i wanted - as studies show calories are what count (after protein needs are met of course), i simply do not like bland dry food like baked potatoes, brown rice, dry tuna or chicken breasts etc
a calorie is a calorie, so i'd rather those are tasty calories.
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i preached that controlling calories are what count - after you meet your protein needs of 1g per pound of muscle.
i have protein shake for breakfast and before/after workout, the rest of the time its curries, pasta, burgers, fries, chocolate icecream, yogurts etc.
nowhere near the standard bodybuilder diet of extremely low fat or the extremely low carb - i could if i wanted - as studies show calories are what count (after protein needs are met of course), i simply do not like bland dry food like baked potatoes, brown rice, dry tuna or chicken breasts etc
a calorie is a calorie, so i'd rather those are tasty calories.
First your 1g per pound of muscle........are you believing that you have 200+lbs of muscle on your frame?
Second if 30+% of your diet is protein there is no way you are getting that by eating "curries, pasta, burgers, fries, chocolate icecream, yogurts etc." and keeping your calories in check, unless of course you are eating very small portions......like a regular diet. As far as "standard bodybuilding" diet goes, only some guys believe in that low/no carb/fat stuff, quite a few preach a 40/30/30 split........almost the same thing you are doing!! :D
So in other words, your "I can get ripped eating whatever I want", turned into "I can get ripped eating whatever I was as long as protein requirements are met"....sound like a bodybuilders diet to me.
But a calorie is not just a calorie, if so, I would like to see you get ripped on a diet consisting solely of kit kats and ice cream, no protein.
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First your 1g per pound of muscle........are you believing that you have 200+lbs of muscle on your frame?
Second if 30+% of your diet is protein there is no way you are getting that by eating "curries, pasta, burgers, fries, chocolate icecream, yogurts etc." and keeping your calories in check, unless of course you are eating very small portions......like a regular diet. As far as "standard bodybuilding" diet goes, only some guys believe in that low/no carb/fat stuff, quite a few preach a 40/30/30 split........almost the same thing you are doing!! :D
So in other words, your "I can get ripped eating whatever I want", turned into "I can get ripped eating whatever I was as long as protein requirements are met"....sound like a bodybuilders diet to me.
But a calorie is not just a calorie, if so, I would like to see you get ripped on a diet consisting solely of kit kats and ice cream, no protein.
i don't know what else to say.
a calorie is a calorie, i do eat curries etc, and i am losing weight eating whatever i like. if that happens to be 33/33/33 or 40/30/30 or 98/1/1 it doesn't matter. if that happens to be mcdonalds, ice cream and chocolate then thats what it is.
no i don't think i have 200lbs of muscle on me, i would guess 180lbs (hopefully), but studies show any excess protein that isn't used by the body for synthesis is converted into glycogen, like carbs. So if i eat a little extra protein than required for protein sysnthsis because i chose to, its no big deal as i am watching calories and thats all that matters.
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as i am watching calories and thats all that matters.
As far as weight loss is concerned yes, true. My only pointbeing that you are preaching about how you eat whatever you want, but that's not true, you are specifically eating a certain amount of protein, that means at the end of the day if you are at 2800 calories and 200g protein, you would likely grab the chicken breast to get that extra protein before you grabbed a kit kat.......
Seems to me that you are following a standard diet and I think you just pump up the "I can eat whatever I want" line to get people to pay attention to you.
Lame.
Good luck with your goals.
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As far as weight loss is concerned yes, true. My only pointbeing that you are preaching about how you eat whatever you want, but that's not true, you are specifically eating a certain amount of protein, that means at the end of the day if you are at 2800 calories and 200g protein, you would likely grab the chicken breast to get that extra protein before you grabbed a kit kat.......
Seems to me that you are following a standard diet and I think you just pump up the "I can eat whatever I want" line to get people to pay attention to you.
Lame.
Good luck with your goals.
no.
lame is you as per usual missing the point entirely, and myself once again feeling like Da Vinci teaching physics to a pig.
i have never at any point ever said protein was the same as carbs and fats in regard to calories.
i have always made it 100% crystal clear that protein must be taken at 1g per lb.
i eat 3000 calories a day
the 180g of protein i require is 720 calories.
that leaves me with 2280 calories worth of food that can be anything i want. Now i know you struggle to keep up so i'll put it in plain english for you.
I CAN EAT 2280 CALORIES OF WHATEVER I WANT - ANY MACRO, ANY FOOD TYPE, ANYTHING.
this does not mean i eat baked potatos and tune or rice and steak or oats etc etc with a piece of chocolate as a snack or treat.
this does not mean i'm just eating a standard diet. unless standard diet specify meet protein requirements then eat whatever you want while monitoring calorie intake.
standard diets in the scientific world are all calorie based focussed on meeting RDA's. Of which 40g or so is the recommended protein intake.
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no.
lame is you as per usual missing the point entirely, and myself once again feeling like Da Vinci teaching physics to a pig.
i have never at any point ever said protein was the same as carbs and fats in regard to calories.
i have always made it 100% crystal clear that protein must be taken at 1g per lb.
i eat 3000 calories a day
the 180g of protein i require is 720 calories.
that leaves me with 2280 calories worth of food that can be anything i want. Now i know you struggle to keep up so i'll put it in plain english for you.
I CAN EAT 2280 CALORIES OF WHATEVER I WANT - ANY MACRO, ANY FOOD TYPE, ANYTHING.
this does not mean i eat baked potatos and tune or rice and steak or oats etc etc with a piece of chocolate as a snack or treat.
this does not mean i'm just eating a standard diet. unless standard diet specify meet protein requirements then eat whatever you want while monitoring calorie intake.
standard diets in the scientific world are all calorie based focussed on meeting RDA's. Of which 40g or so is the recommended protein intake.
So you consume 100% pure protein, no carbs or fats added? And as shown in your own diet posts above you are taking in well over 200g of protein, far from the 180 you try to use in your example.
"i have never at any point ever said protein was the same as carbs and fats in regard to calories."
Yet you continually say a calorie is a calorie........now it's not when it come to protein? Make up your mind.
\
As far as you being Da Vinci.........LMFAO, you are too stupid to comprehend that you are following a classic diet, you think that because you fill in you extra calories with kit kats and ice cream you are ground breaking or something, you aren't doing anything that hasn't been done by every bodybuilder and gym rat on the planet, it's called a diet, no matter how hard you try to make it seem different, it's not.
Get off your false high horse and come back down to reality, you yourself say that you believe you have 180lbs of muscle mass on your frame? LMFAO yet you are going to diet down to 175? I guess bones and organs and shit like that are gravity free and therefore weigh nothing for you, and you are still going to lose 5 lbs of muscle mass.
HAHAHAA damn you're stupid. ;D
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So you consume 100% pure protein, no carbs or fats added? And as shown in your own diet posts above you are taking in well over 200g of protein, far from the 180 you try to use in your example.
"i have never at any point ever said protein was the same as carbs and fats in regard to calories."
Yet you continually say a calorie is a calorie........now it's not when it come to protein? Make up your mind.
\
As far as you being Da Vinci.........LMFAO, you are too stupid to comprehend that you are following a classic diet, you think that because you fill in you extra calories with kit kats and ice cream you are ground breaking or something, you aren't doing anything that hasn't been done by every bodybuilder and gym rat on the planet, it's called a diet, no matter how hard you try to make it seem different, it's not.
Get off your false high horse and come back down to reality, you yourself say that you believe you have 180lbs of muscle mass on your frame? LMFAO yet you are going to diet down to 175? I guess bones and organs and shit like that are gravity free and therefore weigh nothing for you, and you are still going to lose 5 lbs of muscle mass.
HAHAHAA damn you're stupid. ;D
Jesus christ that was brutal
-
Jesus christ that was brutal
Too much ???
-
Too much ???
Just right ;D
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So you consume 100% pure protein, no carbs or fats added? And as shown in your own diet posts above you are taking in well over 200g of protein, far from the 180 you try to use in your example.
"i have never at any point ever said protein was the same as carbs and fats in regard to calories."
Yet you continually say a calorie is a calorie........now it's not when it come to protein? Make up your mind.
\
As far as you being Da Vinci.........LMFAO, you are too stupid to comprehend that you are following a classic diet, you think that because you fill in you extra calories with kit kats and ice cream you are ground breaking or something, you aren't doing anything that hasn't been done by every bodybuilder and gym rat on the planet, it's called a diet, no matter how hard you try to make it seem different, it's not.
Get off your false high horse and come back down to reality, you yourself say that you believe you have 180lbs of muscle mass on your frame? LMFAO yet you are going to diet down to 175? I guess bones and organs and shit like that are gravity free and therefore weigh nothing for you, and you are still going to lose 5 lbs of muscle mass.
HAHAHAA damn you're stupid. ;D
like i said: Da Vinci teaching physics to a pig.
i was going to leave it there, but unfortunately there are other getbiggers just as ignorant when it comes to dieting as the pig.
look at the pigs rationalisation of my guess that i have 180lbs of lean mass, and will diet down to 175. he does not even understand that a natural will lose muscle mass during a diet, no matter what he does, he can try his best to minimise the loss, but it always happens. your talking 70bs of weight loss, and he thinks my body wont lose muscle during that loss ::)
chaos = dumber than a pig eating dirt, uglier too.
-
weight end of week 2 = 244lbs
weight loss this week = +1.25lbs
day 14 workout 10
8 x 42.5kg - dumbell deadlifts
8 x 42.5kg - dumbell shrugs
8 x 42.5kg - dumbell flat bench
8 x 42.5kg - one arm rows
8 x 42.5kg - dumbell incline bench
30 mins - steady state cardio @ around 50-65% vo2max on indoor bike.
today's calories = 2996
287g protein - 38%
209g carbs - 26%
117g fat - 35%
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So a calorie isn't a calorie, as for some reason Protein is categorized differently to carbs and fat. ???
God damn pandafat.
Also why are you training natty? Didn't you say that you had 19 inch arms lean a few years back, as a natty? lmao.
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So a calorie isn't a calorie, as for some reason Protein is categorized differently to carbs and fat. ???
God damn pandafat.
Also why are you training natty? Didn't you say that you had 19 inch arms lean a few years back, as a natty? lmao.
::) how is this so hard to understand ???
any calories from protein after i meet the 1g per pound of lean mass (that science says is optimal for muscle gain/retention) is the same as calories from carbs or fats as any excess grams of protein are converted to glycogen. i.e. energy.
if you still don't understand tough shit.
i'm training natty to prove this works as a natty, and yes i did have 19" arms.
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::) how is this so hard to understand ???
any calories from protein after i meet the 1g per pound of lean mass (that science says is optimal for muscle gain/retention) is the same as calories from carbs or fats as any excess grams of protein are converted to glycogen. i.e. energy.
if you still don't understand tough shit.
i'm training natty to prove this works as a natty, and yes i did have 19" arms.
hey Panda just fyi man last time I cut completely naturally , I could not for the life of me go below 8 percent bf. I was doing everything right too. You will find that you will just keep loosing muscle. Not to mention your sex drive will go down the shitter in the next month or two.MArk my word. Also have you had a hormonal profile done? If your test levels are low your spinnin your wheels.
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hey Panda just fyi man last time I cut completely naturally , I could not for the life of me go below 8 percent bf. I was doing everything right too. You will find that you will just keep loosing muscle. Not to mention your sex drive will go down the shitter in the next month or two.MArk my word. Also have you had a hormonal profile done? If your test levels are low your spinnin your wheels.
hahaahah, he doesn't need his dick for anything else than pissing, so no worries about that.
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hey Panda just fyi man last time I cut completely naturally , I could not for the life of me go below 8 percent bf. I was doing everything right too. You will find that you will just keep loosing muscle. Not to mention your sex drive will go down the shitter in the next month or two.MArk my word. Also have you had a hormonal profile done? If your test levels are low your spinnin your wheels.
well hopefully i can avoid it for as long as possible, as it has happened to me before also, but i feel i know more now in regards to protein intake, and pre/post workout nutrition. hopefully this will help.
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day 15 workout 11
8 x 45kg - dumbell deadlifts
8 x 45kg - dumbell shrugs
7 x 45kg - dumbell flat bench
8 x 45kg - one arm rows
6 x 45kg - dumbell incline bench
30 mins - steady state cardio @ around 50-65% vo2max on indoor bike.
today's calories = 2995
332g protein - 44%
237g carbs - 30%
85g fat - 26%
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well hopefully i can avoid it for as long as possible, as it has happened to me before also, but i feel i know more now in regards to protein intake, and pre/post workout nutrition. hopefully this will help.
without adequate testosterone there is no protein synthesis
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without adequate testosterone there is no protein synthesis
nonsense.
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::) how is this so hard to understand ???
any calories from protein after i meet the 1g per pound of lean mass (that science says is optimal for muscle gain/retention) is the same as calories from carbs or fats as any excess grams of protein are converted to glycogen. i.e. energy.
if you still don't understand tough shit.
i'm training natty to prove this works as a natty, and yes i did have 19" arms.
I think you know what the point is, I hope it works for you in any event.
I'm dubious about you having ever been in possession of 19 inch arms, given the fact your arms aren't 19 inches even when morbidly obese.
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2 years is a long time - arms shrink.
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How tall are you?
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First your 1g per pound of muscle........are you believing that you have 200+lbs of muscle on your frame?
Second if 30+% of your diet is protein there is no way you are getting that by eating "curries, pasta, burgers, fries, chocolate icecream, yogurts etc." and keeping your calories in check, unless of course you are eating very small portions......like a regular diet. As far as "standard bodybuilding" diet goes, only some guys believe in that low/no carb/fat stuff, quite a few preach a 40/30/30 split........almost the same thing you are doing!! :D
So in other words, your "I can get ripped eating whatever I want", turned into "I can get ripped eating whatever I was as long as protein requirements are met"....sound like a bodybuilders diet to me.But a calorie is not just a calorie, if so, I would like to see you get ripped on a diet consisting solely of kit kats and ice cream, no protein.
Fatpanda made that very clear on the very start of the log. And he is right. At the end of the day all that matters is calories once proten requrement are met. I would never diet this way of course beause I value my health though :)
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Fatpanda made that very clear on the very start of the log. And he is right. At the end of the day all that matters is calories once proten requrement are met. I would never diet this way of course beause I value my health though :)
yes, hes so right he lost an impressive 2 pounds in 3 months. ::)
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Fatpanda made that very clear on the very start of the log. And he is right. At the end of the day all that matters is calories once proten requrement are met. I would never diet this way of course beause I value my health though :)
that is a good point - no one ever talks about health in regard to my diet. which i have often pondered when they attack everything else about me.
i admit i do not eat a lot of fruit on my diet, nor is my plate overflowing with vegetables. i can eat fruit and veg if i like ( a calorie is a calorie and all that) however i do eat alot of some specific veg i.e. onions, peppers, lettuce, along with lots if different herbs, and spices - which contain different micronutrients. i also eat a lot of tomato based sauces when eating pasta dishes which is full of lycopene etc. however just in case i am lacking any micronutrients i make sure to take daily multi vitamins and minerals, vit c, vit b, and omega 3 capsules. Studies show they are just as effective as food sourced vitamins.
yes, hes so right he lost an impressive 2 pounds in 3 months. ::)
i feel bad for you. All this time i have been owning you and now i know why it was so easy. you could not comprehend this log because you are what is referred to as simple - there is no other explanation as to why you cannot see i lost 39lbs up till xmas, then put weight back on over xmas while completely off the diet.
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day 16 workout 12
8 x 37.5kg - dumbell deadlifts
8 x 37.5kg - dumbell shrugs
8 x 37.5kg - dumbell flat bench
8 x 37.5kg - one arm rows
8 x 37.5kg - dumbell incline bench
30 mins - steady state cardio @ around 50-65% vo2max on indoor bike.
today's calories = 2991
315g protein - 42%
240g carbs - 30%
89g fat - 27%
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day 17 workout 13
8 x 40kg - dumbell deadlifts
8 x 40kg - dumbell shrugs
8 x 40kg - dumbell flat bench
8 x 40kg - one arm rows
8 x 40kg - dumbell incline bench
30 mins - steady state cardio @ around 50-65% vo2max on indoor bike.
today's calories = 3010
300g protein - 40%
271g carbs - 34%
70g fat - 24%
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Panda why don't you do an actualy bodybuilding workout? Do you actually get soar from doing one set of those exercises? Most of your lifts are done with very light weight. Basically what I'm getting at is you suck at life.
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Too many calories - to little workout... it seems.
Is your workout regimen and frequency adhering to sound rules?
Again, I hope you succeed - though the 1000 calorie buffer sounds suspicious.
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And I know I sound like a huge asshole panda but your spreading a lot of blasphemy around the board with this "diet plan". It doesn't really seem like your working your ass off putting everything you have into it. You have to suffer a little bit to make progress with anything in life. Today I went out and ran 5 miles lifted heavy ass weight in the gym for an hour. That's what you have to do. You got to put some blood sweat and tears into it. I shouldn't insult you. I understand why people get on you so bad though. You're not working hard enough.
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What do you weight now?
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day 18
no workout
today's calories = 2998
280g protein - 37%
287g carbs - 37%
81g fat - 24%
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day 18
no workout
today's calories = 2998
280g protein - 37%
287g carbs - 37%
81g fat - 24%
what do mean by Day18? You've been doing this months..
- Ah, since you got back on it.
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Why the fuck do you use the same weight on all of your exercises? That has to be the most pussy workout i have ever seen... ::)
If you put 40lb on over christmas just because you weren't on a diet, then you are going to have to kill yourself to keep the weight off.
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Well I tried fatpandas methods this week and lost 1.5 lbs. of fat..My face looks leaner as well so it was definintely fat. This was eating lots of high sugar yogurt (even at night) pudding and fatty cuts of steak and chocolate. Strength up too.
try it fellas.
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Well I tried fatpandas methods this week and lost 1.5 lbs. of fat..My face looks leaner as well so it was definintely fat. This was eating lots of high sugar yogurt (even at night) pudding and fatty cuts of steak and chocolate. Strength up too.
try it fellas.
Be sure to binge drink on the weekend to gain back the weight in time!
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Be sure to binge drink on the weekend to gain back the weight in time!
lmao! in my experience cheat meals do not result in much fat gain...cheat days do
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Are you ready to throw in the towel and admit you're defeated?
You are making the slowest progress i have seen in my life.
What happen to "ripped by february"? :-\
Did they change the caloric requirements for homosapiens and not tell you or something? :P
I feel bad for you FP, you could be 180 by now if you actually worked out and ate right.
I must agree with Chaos, you are indeed following a "diet", it's just that your diet isn't working, at all.
Good luck.
8)
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ripped by february, that still makes me chuckle.
How delusional can you be?
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omgggggggggggggggg
I forgot taht he said he would be ripped by February
and is it June now?
ahhahahaha ok then
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PIP
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FAIL
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Fatpanda forgot to fully utilise the anabolic window. PIP.
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Fatpanda forgot to fully utilise the anabolic window. PIP.
Maybe the anabolic window was too small for his fat ass. :o :o
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Maybe the anabolic window was too small for his fat ass. :o :o
;D ;D ;D
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What happened to 175 lbs by July 1st in his signature?
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I think he gave up. I hope not but he was pretty much right back where he started after six months. The guy is depressed and demoralised. Or, he will return sans the flab.
Good luck Panda.
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I think he gave up. I hope not but he was pretty much right back where he started after six months. The guy is depressed and demoralised. Or, he will return sans the flab.
Good luck Panda.
He will make a comeback on July 1st, looking like this:
(http://anabolicresource.com/wp-content/uploads/2010/09/Ronnie-Coleman-9.jpg)
All Kitkats and microwave food!!
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He will make a comeback on July 1st, looking like this:
(http://anabolicresource.com/wp-content/uploads/2010/09/Ronnie-Coleman-9.jpg)
All Kitkats and microwave food!!
A calorie is a calorie!!
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omgggggggggggggggg
I forgot taht he said he would be ripped by February
and is it June now?
ahhahahaha ok then
lol
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Bump for the lulzs.
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Bump for the lulzs.
:D
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Haha I love how he considered the pics he posted in the first post as "very depleted".
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Haha I love how he considered the pics he posted in the first post as "very depleted".
Hahahaahaha, the only thing that was fully depleted at all times was his brain.
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The only thing that was "full" in those pictures was his supply of shaving gel.
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The only thing that was "full" in those pictures was his supply of shaving gel.
And his stomach, full of kitkats.
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Fat Panda is a Spectre now:
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Fat Panda is a Spectre now:
I think he is just fat.
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I always wondered how he fared. Did he leave because his personal details got posted or because he couldn't get the fat off, or both?
He lost something like 20 lbs and put it all back on with a few weeks binging.
I honestly wish Panda well.
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I always wondered how he fared. Did he leave because his personal details got posted or because he couldn't get the fat off, or both?
He lost something like 20 lbs and put it all back on with a few weeks binging.
I honestly wish Panda well.
He claimed he was going on a business trip.
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He was a classic case of a know-it-all that didn't know jack shit.
Like i have told people time and time again. Until you "look the part" nobody is going to believe the nonsense that you spew.
When you try to prove an entire community of educated trainers wrong with a kitkat diet, you need considerable proof to back it up.
Unfortunately for Panda, he proved all of US right.
8)
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He claimed he was going on a business trip.
4 months training camp for a callcenter job. ;D ;D ;D
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4 months training camp for a callcenter job. ;D ;D ;D
I didn't read the whole thread...where is the thread where he got outed? and his details were posted...anyone have access to that?
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I didn't read the whole thread...where is the thread where he got outed? and his details were posted...anyone have access to that?
I think he outed himself mostly.. no one posted those pictures for him.
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Yep. He posted the pics to motivate and shame himself into losing the weight. He did lose some but put it all back on and gave up.
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Yep. He posted the pics to motivate and shame himself into losing the weight. He did lose some but put it all back on and gave up.
my guess is with the fifty million poser posters we get in here new every week that he never left.
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lmfao at the lat spread ;D
and also, after couple months of diet you weigh more than when starting and look fatter.
well done
Hahah, wasn't that "I went to Florida with my grandma and couldn't train for a week and gained "back" 10kg"....
Oh man, thanks for reminding me, this was so awesome.
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Hahaa, oh boy.
He was clearly one of he biggest retards here.
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Fatpanda is on a business trip.
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Fatpanda is on a business trip.
Yes, to visit Willy Wonka in the chocolate factory.
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Not even cruel criticizing helped him, the retard "postponed" his challenge from Ferbuary to June, LOL....
He never realized it until June was there and he was still fat as an elephant.
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Lots of envious posters hating on a glorious behemoth of muscle and knowledge.
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Panda,
If you're reading this..I hope things worked out for you.
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where did panda go?
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where did panda go?
I think he is died bro
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I wonder what happened to himas well..wish he'd come back...it was hilarious watching guys goofing on him..LOL
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Some of his calorie amounts seem a bit off, e.g. "Snack - 2 kitkats = 214cals".
One Kit Kat alone is over 200 calories.
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Some of his calorie amounts seem a bit off, e.g. "Snack - 2 kitkats = 214cals".
One Kit Kat alone is over 200 calories.
This was irrelevant! To be honest he was very entertaining. I used to give him shit but I hope he is doing well
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This was irrelevant! To be honest he was very entertaining. I used to give him shit but I hope he is doing well
In what way is the number of calories one eats when attempting to lose weight irrelevant, "donny"?