Fatpanda Training and diet log

[Fatpanda]

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  

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%    ) 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  

[Fatpanda]

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 

[Fatpanda]

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    ) 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.  

[Red Hook]

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 

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!!

[wavelength]

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?

[Overload]

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  

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...

[Fatpanda]

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

[Fatpanda]

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 

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 

[NaturalWonder83]

i think u should try another piece of cardio equipment

i never got much out of the bike

[Fatpanda]

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 

[Fatpanda]

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

[Fatpanda]

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.

[Fatpanda]

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

[Fatpanda]

week 7 - sunday weigh in = 242lbs

Weight loss this week = 3lbs    

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   thats double the weight loss this week, with cardio the only change  

[StanZoLOL]

Good job on the wt loss.

[Fatpanda]

thanks stan,

there plenty more to go, but week by week i'm getting closer. 

[Fatpanda]

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.

[225for70]

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.

[newmom]

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

[225for70]

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...

[newmom]

Maybe he likes to be fat...

I guess

[225for70]

I guess

I'm just hating on the panda to provide him extra motivation..I really want to see him lose weight.

[newmom]

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

[chaos]

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.

This pic was taken in the middle of Jan 2010, 7 months prior to when you posted it, not 1 year.

Just sayin.

[Fatpanda]

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.