Fatpanda Training and diet log

[newmom]

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

[Palpatine Q]

Gregory Ellis


Anthony Colpo.


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

[mass243]

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... 

[Fatpanda]

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 

[Fatpanda]

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 

[_bruce_]

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?

[Fatpanda]

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.

[Fatpanda]

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. 

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

[Fatpanda]

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

[Fatpanda]

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

[NaturalWonder83]

what happens if the calories are incorrect for each meal? like if the chef added an extra 200 cals of stuff etc?

[NaturalWonder83]

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

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

[Purple Aki]

FP, have you tried the peanut butter kitkat chunky? Awesome.

[Fatpanda]

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 

unfortunately the stopped selling them in scotland for some reason and replaced them with a caramel one 

[Fatpanda]

slept till lunch time today 

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.

[disturbia]

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

[Purple Aki]

 i couldn't agree more, they were my favorite 

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!

[Fatpanda]

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.

[Fatpanda]

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

[Fatpanda]

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  

[newmom]

and your okay with the results panda?

[Fatpanda]

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 

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.

[Meso_z]

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

[newmom]

Well if your happy then that is what matters, but 1 llb a week, I would of been suicidal

[Fatpanda]

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