Fatpanda Training and diet log

[Fatpanda]

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

[wavelength]

following your log FP, wanted to wish you best of luck

[Fatpanda]

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. 

you have had a big influence on my studies. 

[wavelength]

thanks wave,

if not for you i doubt i would have seen the light. 

you have had a big influence on my studies. 

Likewise man.

[Lundgren]

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.

[Fatpanda]

Dude if you keep this up until feb, disturbia might kill himself. Don't do it man.

if he dies, he dies. 

[unracked]

following your log FP, wanted to wish you best of luck

I'm sure he appreciates that, TA.

[Fatpanda]

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

[Fatpanda]

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  
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   and it gave me the strength to get it done.

turns out i had a great workout   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.

[Fatpanda]

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

[Fatpanda]

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

[bearn8v]

FP what is it you do for work that yoh can't do cardio before or after work? ?

[Fatpanda]

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.

[Fatpanda]

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 ?

[bearn8v]

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

[NaturalWonder83]

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

[Fatpanda]

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 

[Fatpanda]

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.

[NaturalWonder83]

gene - i'm sending you a gold medal via fed ex right now 

no thanks

[Meso_z]

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?

[Fatpanda]

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  

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................ .....

[NaturalWonder83]

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

[Fatpanda]

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'.

[NaturalWonder83]

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

[Fatpanda]

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