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Cat-Kicker's Fat-Kicker.....with help from ORIGIN

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Cat-kicker
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2004/01/26 17:07:20 (permalink)
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Cat-Kicker's Fat-Kicker.....with help from ORIGIN

Well, I had my Origin test on Saturday 24th Jan. I won’t re-cap the services offered again as they are detailed in Cashman’s journal and the article on this site – suffice to say that it is incredibly interesting and Kevin is a very helpful guy and at this stage I would say it is well worth getting done.

My results differ a bit from Cashmans, so hopefully my journal should prove interesting and useful to people who may be considering this – as well as it keeping a nice record of my progress – for me.

This stuff is from memory/notes at the moment as I will receive my printed details later this week. My RMR is about 2400Kcal, when taking into account the activity that I do, basically I need 2970Kcal a day to maintain my current state. This was pretty amazing, because I actually took my ‘typical’ diet with me to Origin – it exactly maintains my current status – I am neither gaining muscle/fat nor losing it. This is what I wanted for the couple of weeks before the test for the sake of consistency. Well this current diet basically comes out at about 2990Kcal!!!!! It is 40% Protein 40% Carbs 20% Fat. What did the Origin test say my Carbs requirement was? Yep – 40%. This was a great confirmation for me, because although I pretty much ‘knew’ through experiment what I was like, it has been confirmed and I now have an accurate indication of my metabolism – fast as I thought!

Then came the VO2 Max. This was cool. Call me a bit strange but I really enjoyed it. I was pleased with my fitness level considering that I literally only do 30 mins cardio a week at the moment! Apparently my lung capacity is great and I should have been a 1500m runner – bit late now. My ‘best’ fat burn was about 60% efficient as I tend to be a fairly equal fat /carb burner. This 60% came at around 120bpm and it was 5.1Kcal/min out of a total of 9Kcal/min burnt (so 3.9Kcal Carbs). Initially I was a little disappointed that I did not have a 100% effiecient fat rate, but Kevin explained that this could be why I have always been fairly lean – so it’s an advantage in some ways. Since having the test and thinking about it, it also explains why when I tried a low carb approach to cutting before, I lost muscle mass as well as fat – I was trying to draw energy from a fuel source that was probably insuffient, so I lost muscle tissue instead! Kevin – do you think that is correct?

So, what’s the plan of action!? Well, the goal at the moment is to burn Bodyfat and not lose any muscle tissue – if anything try to add some. With this in mind I am going to do the following:

1) 7 hours of gentle cardio (120bpm) a week. This will be mostly walking/stationary bike.
This will burn 2142 Fat cals/week and 1638 Carb cals/week. I should lose about 0.5lb of Bodyfat a week like this.

2) In light of my diet being basically 3000Kcal to maintain my current state, I will be adding 300Kcal a day from mostly complex carbs and maybe some protein. This is 2100Kcal a week and so should replace the additonal Carbs that I am using through the cardio plus a little bit more to give my body some fuel to grow a little. But the Fat that I am burning should not be replaced. (Being a Fat/Carb burner is an advantage here).

3) Once a week, interval training to 95% of my max heart rate, coming down to around 113bpm. When I cannot recover past 123bpm (my Anearobic Threshold) then I’m done. The goal of this is to increase my fitness and make me a better fat burner.

4) Train as usual – A four day split on Mon, Tue, Thur, Fri. Interval training will be Wednesday, 120bpm cardio will be as and when to suit.

OK, some stats and the tale of the tape:
Height: 6’ 0” / 183cm (should not change).
Weight: 93.8Kg / 206.5lbs / 14st 10.5 lbs
Bodyfat: 17% (So, 77.85Kg Lean, 15.95Kg Fat)
Bi’s: 16” and 1/8”
Chest: 45.5” Exhale, 47” Inhale.
Thigh: 24.5”
Waist 37”[:I] (RELAXED)

Any questions please ask. Any comments please make.
Cheers







#1

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    origin
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    RE: Cat-Kicker's Fat-Kicker.....with help from ORIGIN 2004/01/26 18:48:12 (permalink)
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    Excellent post cat kicker,keep it up my man report in the post.
    Tha best thing about your test was the way it confirmed your carb to fat ratios etc,spot on.(machine amazes once again).

    #2
    Cat-kicker
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    RE: Cat-Kicker's Fat-Kicker.....with help from ORIGIN 2004/01/27 11:15:26 (permalink)
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    Sunday 25th Jan: Not a weights day, so I went to the gym and did:
    30 mins fast walk @ 120bpm - 153Kcal Fat, 117Kcal Carbs.
    30 mins Cycle @ 120bpm - 153Kcal Fat, 117Kcal Carbs.
    Total: 1 hour @ 120bpm - 306Kcal Fat and 234Kcal Carbs.
    Obviously it was easy going - just plugged in and watched telly!

    Monday 26th Jan: For 120bpm cardio I walked to work - about 3.5 miles.
    Took me about 50mins - meant I had to get up early though![V]
    After work I walked to gym @ 120bpm (10 mins) and did 15 mins walk on treadmill when I got there. Got a lift home
    Total: 1 hour 15 mins @ 120bpm - 382Kcal Fat and 292Kcal Carbs.

    Then trained Chest and Bi's. Not a bad session but I felt a bit tired and weak, this I am confidently putting down to getting up early and walking to work. I doubt I'll do this again - I'll do my walking at lunchtime from now on. I'm not going to be counting cals burnt during weight training as I always used to do this anyway so it is not additional.
    #3
    Cat-kicker
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    RE: Cat-Kicker's Fat-Kicker.....with help from ORIGIN 2004/01/28 10:35:21 (permalink)
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    Tuesday 27th Jan:
    1 Hour walk at lunchtime @ 120bpm - 306Kcal Fat and 234Kcal Carbs.

    Evening weights session was for Back. Felt OK - about 95%, think I've got a very slight bug as a bit sore around the neck. Still good session felt strong no problems with energy. So cool.
    Tomorrow is Interval training night - looking forward to that[}:)]

    Origin - any thoughts on my points in the Diet and Nutrition thread? Have a look mate.
    #4
    Cat-kicker
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    RE: Cat-Kicker's Fat-Kicker.....with help from ORIGIN 2004/01/30 11:21:59 (permalink)
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    Weds 28th Jan:
    50 mins fast walk @ 120bpm - 255Kcal Fat, 195Kcal Carbs (lunchtime)
    25 mins Cycle @ 120bpm - 127Kcal Fat, 97Kcal Carbs (eve before Interval training)
    Total: 1 hour 15 mins @ 120bpm - 382Kcal Fat and 292Kcal Carbs.

    Interval Training: On treadmill. Slow walk at 4.5KPH - 113bpm, then gradient of 8 @ 10KHP until heartrate was 173bpm (95% max), gave myself 3 mins to recover - when heartrate would not recover to below 123bpm I stopped. That was only 2 intervals - I was F*cked! Felt sick so I must have done something right!

    Now I have received my official results in the post I will properly design my interval training so that I can keep an accurate record of (hopefully) improving fitness. My do interval training again this Saturday as I quite enjoyed it.

    Thurs 29th Jan:
    45 mins Cycle @ 120bpm - 229Kcal Fat, 175Kcal Carbs (Lunchtime at gym)
    Total: 45 mins @ 120bpm - 229Kcal Fat and 175Kcal Carbs.

    Then that evening was Shoulder and Triceps. Felt great. Lifted well, stronger than last week. No problems with energy/motivation. Tri's were really feeling it[}:)]

    All good stuff so far, will post a summary of Fat Cals burnt at the end of week 1 and results so far although obviously I don't expect to much in 1 week! I'm aiming for 0.5lb of pure Bodyfat a week.
    #5
    petehert
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    RE: Cat-Kicker's Fat-Kicker.....with help from ORIGIN 2004/01/30 13:02:46 (permalink)
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    Good luck with it CK.
    I'm getting the test done tommorow so i'll be checking up on everyone and see how they're doing.
    I'm determined to put an end to the fat b@stard inside and outside of me once and for all.
    Might even put up a few pictures of me. Know anyone with a wide angle lens.
    #6
    Cat-kicker
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    RE: Cat-Kicker's Fat-Kicker.....with help from ORIGIN 2004/02/02 12:51:09 (permalink)
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    Thanks Pete – How did your test go?
    Fri 30th Jan:
    45 mins fast walk @ 120bpm - 229Kcal Fat, 175Kcal Carbs (lunchtime)
    Total: 45 mins @ 120bpm - 229Kcal Fat and 175Kcal Carbs.

    Trained legs that evening – excellent session – still only just walking today (Monday) Major Arse Doms!.

    Sat 31st Jan:15 mins Bike @ 120bpm - 76Kcal Fat, 58Kcal Carbs (Morning)
    30 mins Bike @ 120bpm – 153Kcal Fat, 117Kcal Carbs
    Total: 45 mins @ 120bpm - 229Kcal Fat and 175Kcal Carbs.

    Then, feeling good I did Interval Training again: On treadmill. Slow walk at 4.5KPH - 113bpm, then gradient of 9 @ 10KHP until heartrate was 173bpm (95% max), gave myself 3 mins to recover - when heartrate would not recover to below 123bpm I stopped. This time I managed 3 intervals, only two last time, so already improving fitness levels - and all this with the leg DOMS, but once I warmed up it was OK. Gonna see if I can recover quickly enough for four intervals this Wednesday.
    #7
    Cat-kicker
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    RE: Cat-Kicker's Fat-Kicker.....with help from ORIGIN 2004/02/02 13:22:41 (permalink)
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    So, results for week one:

    Height: 6’ 0” / 183cSame
    Weight: 93.2Kg / 205lbs / 14st 9 lbsDown 1.5lbs
    Bodyfat: Not taken - will do every 3 or 4 weeks
    Waist 36.75” (RELAXED)Down 1/4"

    So, overall great. Lost size around waist - at this rate 1" a month which is fine by me - if anything this size decrease will get larger week by week as 1lb of fat will give a bigger change in circumference.
    Definitely no muscle loss - although I'm a tiny bit concerned at 1.5lbs. I'd prefer 0.5-1lb/week.

    This week I will carry on the same way and if necessary make some minor adjustments for the following week.
    #8
    origin
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    RE: Cat-Kicker's Fat-Kicker.....with help from ORIGIN 2004/02/02 23:15:31 (permalink)
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    quote:
    Originally posted by Cat-kicker

    So, results for week one:

    Height: 6’ 0” / 183cmSame
    Weight: 93.2Kg / 205lbs / 14st 9 lbsDown 1.5lbs
    Bodyfat: Not taken - will do every 3 or 4 weeks
    Waist 36.75” (RELAXED)Down 1/4"

    So, overall great. Lost size around waist - at this rate 1" a month which is fine by me - if anything this size decrease will get larger week by week as 1lb of fat will give a bigger change in circumference.
    Definitely no muscle loss - although I'm a tiny bit concerned at 1.5lbs. I'd prefer 0.5-1lb/week.

    This week I will carry on the same way and if necessary make some minor adjustments for the following week.


    Oh please CC not happy with 1.5???????come on matewell done
    #9
    James
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    RE: Cat-Kicker's Fat-Kicker.....with help from ORIGIN 2004/02/02 23:22:01 (permalink)
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    another Journal which I will be looking at
    #10
    Cat-kicker
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    RE: Cat-Kicker's Fat-Kicker.....with help from ORIGIN 2004/02/03 09:01:56 (permalink)
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    quote:
    Originally posted by origin

    Oh please CC not happy with 1.5???????come on matewell done


    Don't get me wrong, very VERY happy with 1.5lbs if it's all fat, I'm just saying if there was ANY muscle tissue in there I'd prefer 0.5 - 1lb/week. So I'll carry on like this and monitor for muscle loss (and hopefully - gain) if all is good with that - and it looks like it is then 1.5lbs fat/week is far beyond my hopes and expectations
    #11
    Cat-kicker
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    RE: Cat-Kicker's Fat-Kicker.....with help from ORIGIN 2004/02/04 09:43:32 (permalink)
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    WEEK 2:Sunday 1st Feb:
    45 mins fast walk @ 120bpm - 229Kcal Fat, 175Kcal Carbs.
    15 mins Cycle @ 120bpm - 76Kcal Fat, 58Kcal Carbs.
    Total: 1 hour @ 120bpm - 306Kcal Fat and 234Kcal Carbs.

    Monday 2nd Feb:
    No time for cardio today due to work etc (P*sses me off! – Bloody job getting in the way of training!)
    But that evening was Chest and Bi’s. GREAT session, felt good, energy throughout, went heavy/low reps and matched immediately what I was lifting the last time I did this a couple of weeks ago (I had a couple of weeks at higher reps for a bit of joint rest etc) Will train like this for 6 – 8 weeks now.

    Tuesday 3rd Feb:
    50 mins fast walk @ 120bpm - 255Kcal Fat, 195Kcal Carbs. (Lunchtime)
    25 mins Cycle @ 120bpm - 127Kcal Fat, 97Kcal Carbs. (Evening before weights)
    Total: 1 hour 15 mins @ 120bpm - 382Kcal Fat and 292Kcal Carbs.

    Then trained Back. Good workout but gym was packed out with newbies and groups of kids. So couldn’t do the exact exercises I wanted to as I’d have been there all night waiting. Happy though.
    #12
    Cat-kicker
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    RE: Cat-Kicker's Fat-Kicker.....with help from ORIGIN 2004/02/06 12:54:51 (permalink)
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    Wednesday 4th Feb:
    30 mins Fast walk @ 120bpm – 153Kcal Fat, 117Kcal Carbs (Lunchtime)
    30 mins Fast walk @ 120bpm – 153Kcal Fat, 117Kcal Carbs (Evening)
    Total: 1 hour @ 120bpm - 306Kcal Fat and 234Kcal Carbs.

    Then Interval training. Managed 3 intervals again as last Saturday but considering this was an evening and last Sat was morning so I was fresher, I was happy. I'm having to run faster/steeper gradient to get my heart rate up there - I'm sure this will continue as I get fitter. Looking forward to this Sat - 4 intervals is mine

    Thursday 5th Feb:
    45 mins Fast walk @ 120bpm – 229Kcal Fat, 175Kcal Carbs (Lunchtime)
    30 mins Fast walk @ 120bpm – 153Kcal Fat, 117Kcal Carbs (Evening)
    Total: 1 hour @ 120bpm - 382Kcal Fat and 292Kcal Carbs.

    Then trained Shoulders and Tri's. Felt good, motivation high, strength OK. Plenty of energy. All good so far.

    I think I'm going to buy an exercise bike for home to make it a bit easier to fit in the gentle cardio - I can then do say 20 mins every morning as soon as I get up - that alone will add a couple of hours a week.

    I'll probably post up a typical days diet soon for your info.



    #13
    Cat-kicker
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    RE: Cat-Kicker's Fat-Kicker.....with help from ORIGIN 2004/02/09 10:04:34 (permalink)
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    Fri 6th Feb:
    60 mins Mixed Cardio @ 120bpm - 306Kcal Fat, 234Kcal Carbs.
    Total: 45 mins @ 120bpm - 306Kcal Fat and 234Kcal Carbs.

    Then Leg training - good session plenty of energ/strength.

    Sat 7th Feb:
    60 mins Cross Trainer @ 120bpm - 306Kcal Fat, 234Kcal Carbs (Morning)
    Total: 45 mins @ 120bpm - 306Kcal Fat and 234Kcal Carbs.

    Then Interval Training again: On treadmill. I'm finiding I'm having to do more and more to get my heart rate up there. Blimey! I had to run at a speed of 12KPH on an incline of 10 just to get my heart of 165 quick enough! Anyway did 4 intervals this time as expected - well happy with that, but I'm getting some shin splints pain. Applying ice etc and Ibuprofen gel.
    #14
    Cat-kicker
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    RE: Cat-Kicker's Fat-Kicker.....with help from ORIGIN 2004/02/09 10:13:31 (permalink)
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    OK, results after week 2:

    Weight: 93.6Kg / 206lbs / 14st 10 lbsDown 0.5lbs from start (Up 1lb from last week)
    Bodyfat: Not taken - will do every 3 or 4 weeks
    Waist 36.5” (RELAXED)Down 1/2" from start (Down 1/4" from last week)

    So, well pleased. My weight seems to be staying fairly constant - maybe a slight loss, but definite decrease in Bodyfat - although slow. Definitely no muscle loss - if anything gain!

    All good stuff, I am going to drop Carbs slightly - about 30 - 40g a day, to see if I can speed along the fat loss a bit and still maintain the muscle - I think I can.
    #15
    Cashman
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    RE: Cat-Kicker's Fat-Kicker.....with help from ORIGIN 2004/02/09 12:45:31 (permalink)
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    Nice work CK. Keep up plenty of low intenisty cardio and the fat should come away nicely. I keep making excuses to go for a walk to help with this. Sounds like you need more carb in your diet than I do but when you drop the carb up the protein intake with it. Don't worry about slow progress as it's a marathon not a sprint LOL ;-). Nice journal bro.
    #16
    Cat-kicker
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    RE: Cat-Kicker's Fat-Kicker.....with help from ORIGIN 2004/02/10 10:37:49 (permalink)
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    Thanks Cashman, I think the best thing about this type of Fat-Loss training is that it's having no perceivable impact on normal Weight training and the cardio we are doing is all good and effective.

    Just a note here to say - Bloody Hell!, I did'nt realise just how much of an effect thermogenics can have on heart rate!!! Sometimes I take an ECA just for a little boost before a workout (not often, just say once a week for a selected day). Anyway took one last night for Chest and Biceps day. I got on the Bike when I got there for a quick 15 mins fat burn before training and I had a real difficult job keeping my heartrate under 120bpm. I was almost there just getting on the bike, let alone peddling!

    Anyway updates later....
    #17
    Cashman
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    RE: Cat-Kicker's Fat-Kicker.....with help from ORIGIN 2004/02/10 12:37:39 (permalink)
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    LOL CK. Had exactly the same thing the other day when I tried it. Prolly best to take thermogenics early in the day before you do training to keep HR elevated all day at a guess.
    #18
    gymbabeliz
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    RE: Cat-Kicker's Fat-Kicker.....with help from ORIGIN 2004/02/10 13:02:50 (permalink)
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    quote:
    Originally posted by Cat-kicker

    Thanks Cashman, I think the best thing about this type of Fat-Loss training is that it's having no perceivable impact on normal Weight training and the cardio we are doing is all good and effective.

    Just a note here to say - Bloody Hell!, I did'nt realise just how much of an effect thermogenics can have on heart rate!!! Sometimes I take an ECA just for a little boost before a workout (not often, just say once a week for a selected day). Anyway took one last night for Chest and Biceps day. I got on the Bike when I got there for a quick 15 mins fat burn before training and I had a real difficult job keeping my heartrate under 120bpm. I was almost there just getting on the bike, let alone peddling!

    Anyway updates later....



    Totally with you on both points here!
    #19
    Cat-kicker
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    RE: Cat-Kicker's Fat-Kicker.....with help from ORIGIN 2004/02/11 09:55:40 (permalink)
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    WEEK 3:Sunday 8th Feb:
    30 mins fast walk @ 120bpm - 153Kcal Fat, 117Kcal Carbs.
    20 mins Cycle @ 120bpm - 78Kcal Fat, 58Kcal Carbs.
    Total: 50 mins @ 120bpm - 255Kcal Fat and 195Kcal Carbs.

    Monday 9th Feb:
    30 mins Cycle @ 120bpm - 153Kcal Fat, 117Kcal Carbs. (Lunchtime)
    10 mins Cycle @ 120bpm - 51Kcal Fat, 39Kcal Carbs. (Eve warmup)
    Total: 40 mins @ 120bpm - 204Kcal Fat and 156Kcal Carbs.

    Evening: Chest and Bi’s. Another good-un, stronger in some lifts, still comparatively weak in Barbell bench press (always have been).

    Tuesday 10th Feb:
    30 mins fast walk @ 120bpm - 153Kcal Fat, 117Kcal Carbs. (Lunchtime)
    20 mins Cycle @ 120bpm - 78Kcal Fat, 58Kcal Carbs. (Eve Warmup)
    Total: 50 mins @ 120bpm - 255Kcal Fat and 195Kcal Carbs.

    Evening: Trained Back. Didn't really feel like it when I got to the gym, but once I started training it was fine. Finished off with 1 Arm Rows, hadn't done them for ages, forgot what a good exercise they can be for a change-up. All lifts up - great!
    #20
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