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Maccer; (UPDATED PICS 23/10)

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maccer
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2004/03/16 13:18:50 (permalink)
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Maccer; (UPDATED PICS 23/10)

Reason - quest for leaness and the magical 6 pack without getting too small or weak, I am keeping the journal as motivation,

Stats; 6ft 13st 8ish 86kgs ish around 13-17% bodyfat

Origin Test Result; 60% fatburner 40% carb burner
My results showed that my ideal heart rate for fat burn is 126 bpm, like Cat-kicker I am never a 100% fat burner the most I ever am is 4.4 cal a min out of a total of 9 cal a min. This indixates I need carbs prior to doing my cardio (something I have never considered in the past) It also shows why it has been silly of me in the past to have doen these Keto diets and allowed myself to feel pretty dreadful!!!!

Resting Metabolic Rate; this was a surprise I always thought my metabolisn was slow, in fact my RMR was 14% above the computers predicted at around 2300 cals a day.

thanks to kev for all the help here he has been excellent and I say again I really recommend him.

Plan for now; eat around 2500 cals a day, add in 4-5 hours of base training (fat burning training) plus 3 weight lifting sessions and 2 HIIT sessions. Cardio will be done for around weights or after HIIT on the non-weight training days.

Next month when I have a bit more dosh I am going to look at getting James to sort my diet out.

Anyway Since Last Tuesday have done three weight lifting session plus 5 hours worth of cardio. Got myself a nice Polar watch off e-bay and am all set!!! Will keep all updated on my progress
post edited by maccer - 2004/10/28 11:04:18
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    AUTIGER
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    RE: Maccer; origin and James (UPDATED PICS 23/08) 2004/03/16 14:53:15 (permalink)
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    good luck! I'll be keeping up with ya.
    #2
    gymbabeliz
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    RE: Maccer; origin and James (UPDATED PICS 23/08) 2004/03/16 16:05:00 (permalink)
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    I think kev should get commission from the HR monitor people all us buying watches after seeing him!!!

    It's great taking the guesswork out of cardio isnt it:)
    #3
    maccer
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    RE: Maccer; origin and James (UPDATED PICS 23/08) 2004/03/16 16:12:12 (permalink)
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    yeah it certainly is. I was a bit of a wally and bought one that has quite a few features on that I dont need, I still dont know how half the features work!!!!
    #4
    maccer
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    RE: Maccer; origin and James (UPDATED PICS 23/08) 2004/03/18 09:51:10 (permalink)
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    Well I had Wednesday off becasue I was knackered from doing cardio for 7 straight days.

    Back in the gym last night, did 20 mins on the treadmill at 120 bpm, followed by my legs workout for 35 mins, followed by 25 mins at the end averaging 126 bpm on the cross trainer.

    Totals
    45 mins cardio
    35 mins weights

    Diet was ok
    #5
    Cat-kicker
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    RE: Maccer; origin and James (UPDATED PICS 23/08) 2004/03/18 15:44:59 (permalink)
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    Nice one maccer!
    How do you feel about your test results? Personally I was a bit p*ssed off not to have a 100% Fat burn heartrate, but I suppose the advantage is that we are allowed more carbs in our diet. When I tried dropping a bit of Bodyfat ages ago, I dropped Carbs down and lost loads of muscle, but with the knowledge I gained from the test, I have kept Carbs at the right level and so far not lost any - if anything gained!

    What is your aim? 10% B/F? A certain weight? Abs?
    How do you take your Bodyfat?
    What watch did you buy? - I got the Polar A3.

    Good luck mate
    #6
    maccer
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    RE: Maccer; origin and James (UPDATED PICS 23/08) 2004/03/18 16:21:55 (permalink)
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    Cheers Cat

    I was a little peeved although happy that my RMR was relatively high, Also a bit annoyed that I actually have to work quite hard to get to my fat burning optimum level, but the advantages of eating carbs is good- I no longer feel guilty. I ma in exactly the same boat as you when I did no carbs I lost muscle and felt dreadful - I did lose a lot of fat but did not feel good unless revving myself up with an ECA stack or T-rex.

    My aim is to get sub 10% bodyfat, I think I got close ish last summer. I deally not be too far below 13 stone!! I used to have an electronice caliper for measuring my bodyfat but the battery is flat (anyone know where I can get new ones?) I am guessing.

    I bought a Polar M62 - still cant work it properly
    #7
    Cat-kicker
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    RE: Maccer; origin and James (UPDATED PICS 23/08) 2004/03/18 16:37:21 (permalink)
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    Just take the battery into WH Smiths mate (I presume it's a flat Lithium one?) - They do all sorts.

    Yeah the M62 is a bit of a beast!
    #8
    maccer
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    RE: Maccer; origin and James (UPDATED PICS 23/08) 2004/03/19 10:01:09 (permalink)
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    GYm last night 55 mins cadrio, was knackered afterwards and absolutley starving, diet was pretty healthy yesterday. No weights
    #9
    Cashman
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    RE: Maccer; origin and James (UPDATED PICS 23/08) 2004/03/19 11:00:30 (permalink)
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    Good luck maccer. With the HIIT you will push your fat burn zone higher as you get fitter but you will also increase the total calories used from fat. Interested to see things like how you are feeling before & after sessions, what you are finding hard, etc, etc.
    #10
    maccer
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    RE: Maccer; origin and James (UPDATED PICS 23/08) 2004/03/19 13:37:35 (permalink)
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    cheers Cashman, I guess because I am not too unfit, I have to work hard to get my heart rate up - I feel pretty knackered afterwards and this may be becuase after an hour of cardio I have used a lot of carb calories.

    I also find it hard because I have a really realy bi appetitie and am always hungry
    #11
    Cashman
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    RE: Maccer; origin and James (UPDATED PICS 23/08) 2004/03/19 16:12:43 (permalink)
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    I know what you mean. I tend to get ravenous straight after my proper hard cardio sessions. LOL.
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    maccer
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    RE: Maccer; origin and James (UPDATED PICS 23/08) 2004/03/22 09:38:30 (permalink)
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    Friday: trained back and bi's, with 40 mins cardio at 126 bpm, was actually quite knackered

    Saturday: 1 ?hour cardio from 10am till 11am, weird; this was easier, like others have said it seems easier to raise your heart rate in the am, ate a banna and some whey before, witha powerade during, felt good. Total 1 hr ave 126 bpm.
    After this went out on all day session, was a twickenham to watch that poor spectacle of a game then on the lash till 11pm.

    Sunday; Felt surprisingly good considering the previous days exploits. Went to the gym did 20 min warm up at around 120bpm then did my first HIT session, not sure if I did this right, I put the treadmill on 3% incline and the speed to 16.6kph ran untill my heart got over 175bpm held it brought the dpeed back to 8 untill my heart rate was back down to 140bpm, did this 5 times over about 14 mins, felt good.
    I then went and banged out 3 sets of 20 squats with a light weight, taking my pulse abck up to 175 during work sets. Also did 2 sets of 20 bench press.
    Then got on the crosstrainer and did another 30mins cardio at about 129bpm

    Total Workout 1hr 15 min ave heart rate 133. Felt very good

    Let me know what you think of my HIT routine guys
    #13
    maccer
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    RE: Maccer; origin and James (UPDATED PICS 23/08) 2004/03/23 10:07:01 (permalink)
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    Monday had a rest day, walked the long way home to make up for not going to the gym, am starting to feel a bit leaner
    #14
    maccer
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    RE: Maccer; origin and James (UPDATED PICS 23/08) 2004/03/24 09:41:39 (permalink)
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    Tuesday night 30 mins cardio at about 120 bpm followed by 35 mins weights shoulders and chest (difficult as my hand is still giving me grief) Followed by a 10 minute run/job at about 130 bpm

    Today got my arse out of bed early and banged out my HIT training, 5 intervals over a 16 minute period, holding between 165 and 180 for 45 secs at least. Total including HIT was 40 mins.
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    Cat-kicker
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    RE: Maccer; origin and James (UPDATED PICS 23/08) 2004/03/24 10:03:03 (permalink)
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    How often are you going to do you're HIIT sessions maccer? In your initial post you said twice - is that still the plan? I ask because you did HIIT on Sunday and now Tuesday - you HIIT maniac!
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    maccer
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    RE: Maccer; origin and James (UPDATED PICS 23/08) 2004/03/24 11:56:38 (permalink)
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    No mate the HIT was this morning before work, probably two sessions, but I see myself knocking back the base training in about 6 weeks and just doing HIT 3 times a weeks with weights propeerly when my hand recovers fully
    #17
    maccer
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    RE: Maccer; origin and James (UPDATED PICS 23/08) 2004/03/26 09:27:31 (permalink)
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    thursday night 40 mins cardio 126 bpm, 30 mins weight primarily squats, absolutely knackered at the end

    Friday morning 45 mins cardio ave heart rate 126 bpm, went okay, legs are a little tired
    #18
    maccer
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    RE: Maccer; origin and James (UPDATED PICS 23/08) 2004/03/29 09:56:03 (permalink)
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    Friday night 20 mins cardio plus 35 min weight session, did my back and some arms/shoulders. Felt good, had to use machines primarily due to my hand still being knackered.

    Saturday: 1hr 15 cardio ave heart rate 126 bpm, took a dymextradine extreme before with a Thermorexin, I was cooking could have done anothers hours if I wanted but felt I had not eaten enough

    Sunday HIT training for 20 mins 20 mins cardio, felt knackered or I would have done more cardio.

    Interesting ramblings; I decided I would experiment on Friday and wear my heart reate monitor in the sauna and steam room (and look like a complete wally) I found after about 6 mins in the sauna my heart rate got up to aboput 120 bpm, Kev had mentioned doing this to me before. So I think I may be adding in some saunas and steam rooms to my work out. Cold showers in between seem to keep the heart rate up too.

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    maccer
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    RE: Maccer; origin and James (UPDATED PICS 23/08) 2004/03/30 10:09:34 (permalink)
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    Mondat night, did 20 mins cardio at 126 bpm plus chest weight session, starting a new routine going to try and stick to a 5X5 routine (which I used last year until I Knackered my shoulder on the incline press)


    tommorrow I start riding to and from work wich will add in a few more hours cardio a week!!! And cut the stress of the tube!!
    #20
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