hey, don’t say something like that, i’m appreciate what you’ve done(log everything everyday), it gives others(like me) know what you’ve go through when you on the program (training/diet), so it prepare us to battle when we’re trying something similar…
so how you feel about the low-carb diet like that combine with so much HIIT & training?
Good to know all of my effort on this log wasn’t for not. I’m glad you were getting something out of it.
I’ll need to get back in the groove of logging here, so expect me to ramp that back up. Who knows, maybe someone is reading this stuff and, although they may not be posting comments, may be getting something out of it as well.
In regard to your question, assuming it’s in reference to the Warp Speed Fat Loss plan, I never once felt like I didn’t have the energy to get all of the work done or go about my normal daily routine. Roussell is a genius in my opinion, including just enough carbs in the form of berries, yogurt, etc. to keep me from going postal.
If your questioon is in reference to Waterbury’s 8-week Summer Project and T-Dawg, I’m not sure yet. Since I’m out of a house right now and living with some friends, it’s been extremely hard to get in a groove in terms of training and having all of my meals prepared.
Hopefully, we’ll close on our new house tomorrow which will allow us to move in this weekend and then I can get back to it religiously. I’m thinking about doing another round of WSFL once moved in since I saw such great results.
Thanks again for reading and your comments.
i’m refering to Warp Speed Fat Loss Plan,
i’m always feel bad when i try to go low carb…
but except for the carb source you use in the plan, any other choices? because in my place(Sydney), everything is expensive(may be too expensive), so berries is out of mind. and i don’t like diary( i can’t tolerate those lactose…), any other options for carbs you can tell me that might be cheaper?
currently i’m using brown/white rice mix as my main carb source, and some peas & carrots too…as a chinese, rice are main source of carbs, sometimes i’ll eat noodles too…
I’m not an expert and have had trouble in the past when trying to adhere to a lo-carb plan. I simply went way too low, even on training days. The WSFL plan took all of the guess work out of it. I simply ate what was listed. Like I’ve said before, I too was suprised that I did so well mentally and “energy-wise” as I did. But it worked.
As far as additional acceptable carb sources, I’m not sure. If you’re thinking about giving the WSFL plan a go, remember what Shugs always says, (I’m paraphrasing), “If you chnage the plan in any way, then it’s not the plan.” I understand that you may have limitations but there is always a way to get around them. Berries, too expensive in Sydney (Australia?). Really? I can’t imagine they’re THAT much more expensice than here, espeically the frozen ones. Lactose intolerant? There’s a ton of lactose-free dairy sources out there to choose from. If you seriously can’t find a way to get a hold of the se things, then, well, I guess you’ll have to make due.
As far as the carbs you listed as your main sources, if you’re going to try WSFL or anything similar, ditch 'em. Period. Look back at the food I listed day-to-day. I didn’t make it up, just followed it. It works.
Thanks for your comments.
i can find those “frozen berries”, but i heard people said these are for making muffins/cakes…so how you eat them? defroze it then take it? or take it like little rocks? thanks again.
The berries don’t stay frozen for very long. They’re great in shakes if you use them right out of the freezer. They’re basically flavored ice.
When I have my last meal of the day, which is usually a mixture of protein powder, natural p.b., water and some berries, the berries soften up nicely during the mixing, just enough to make them easier to eat.
thanks for help.
i don’t see any “cheat day” in your log, is “cheat day/meal” not part of the plan?
Hell, no. No cheat meals and especially no cheats days! The plan requires 100% compliance. I tend to agree with Shugart on the “cheat meal” idea and refuse to place junkfood up on a pedestal. I refuse to reward myself with something I’m trying to get out of the habit a eating and that will not help me progress towards my goals. I reward myself other ways at the end of the week.
However, I’m honest with myself and only receive a reward if, and only if, I meet every single weekly goal I made. (ie: not missing a workout, meal or supplement schedule.) Honestly, I didn’t have any cravings whatsoever while on the plan. You won’t need cheat days. You just have to suck it up and do it!
WSFL: Round 2
I’ll post my 2nd round beginning weight tomorrow. We weight and get our bodyfat checked next week for the Office challenge so I’ll post that number then.)
I never received the epideral injection. I was in hardly any pain when I met with my doctor and he said that I simply need to make sure I ice my back after workouts, continuing to watch my form and staying away from moves I know I can’t do. If the pain comes back and isn’t relieved by doing that, then he said he’d shoot me up.
Day 1 - Reset!
(I closed on the purchase of my new pad last Friday and move in tomorrow (Tuesday) evening! Yay! So, I have reset my training and nutrition plan to coincide with getting back into my schedule. I’ve figured out that I definately need organization and structure to succeed. I didn’t do so well staying at someone else’s house for almost two weeks.)
Food:
Breakfast - 4 oz. x-tra lean ground beef; 2 omega-3 eggs, 1/2 cup chopped tomato and onion, 4 tbsp. feta cheese
Snack - 1 cup low-fat cottage cheese; 1.5 cup blueberries; 2 tbsp. chopped walnuts
Lunch - 7 oz. grilled chicken; 2 cups steamed broccoli; 1 tbsp. Smart Balance butter
Peri-workout - sipping 1 scoop Surge
Dinner - 8 oz. steak, 2 cups steamed broccoli; 1/2 cup fat-free yogurt
Snack: 1 scoop whey protein; 1/2 cup frozen blueberries; 1 tbsp. natural p.b.
Workout:
Strength ‘A’: DB Goblet Squat w/2s hold); 4 x 8 (65, 70, 75, 80 lbs.); 90s rest
Circuit ‘A’: A1 - Pushup/Prone Jackknife Combo; 6 x max for 10 min.; A2 - Rev. Lunge/Cable Row Combo; 6 x max (70 lbs.) for 10 min. (Finished with 8 sets)
Interval ‘A’: 3 min. warmup; 6 x 30/90s; 3-5 min. cooldown
(Used the Stairmill.)
Notes: The workout was extremely good. I felt strong and didn’t get tired until the midway point of the intervals.
WSFL: Round 2 - Day 2
I weighed in at 217.5 lbs. this morning. Luckily, I didn’t gain too much from being “homeless” and out of whack for the last 12 days. I move into my new place this evening and will be totally back on schedule.
Food:
Breakfast: 4 oz. x-tra lean ground beef; 2 omega-3 eggs; 1/2 cup each of chopped red bell pepper and red onion; 4 tbsp. feta cheese
Snack: 2 pieces string cheese; 1 small gala apple
Lunch: 7 oz. grilled chicken; 2 cups baby spinach; 6 kalamata olives; 1/2 cup chopped red onion; 1/2 cup sliced cucumber; 2 tbsp. goat cheese, 1 tbsp. each of EVOO and red wine vinegar
Snack: 2 scoops whey protein
Dinner: 7 oz. grilled chicken; 2 cups baby spinach; 6 kalamata olives; 1/2 cup each of chopped red onion and tomato; 2 tbsp. feta cheese, 1 tbsp. each of EVOO and red wine vinegar
Snack: 1.5 scoops whey protein; 1 tbsp. natural p.b., 1/2 cup frozen cherries
Workout: I’ve got to miss it today. The movers will be arriving at the house at 5:30. (I might try to sneak out of work early and get my cardio in if I can!)
OK, I’m getting back into the swing of things now that we’ve moved in. I still haven’t had a chance to get my DSL reconnected so I had to wait to post until I arrived at the office today. I still can’t figure out what the heck is going on when I try to post pics!
WSFL: Round 2 - Day 8
Weighed-in at 212.7 lbs. at 18.3% this morning. Sweet. I haven’t been under 215 for awhile. I’ve been progressing rather nicely with the eating plan from WSFL. I’ve shied away from the lifting routine simply because some of the exercises aggravate my back and if I can keep from doing that then I’m a happy camper. I’ve kept the same schedule, however, and have simply switched to a Upper-Push/Upper-Pull/Lower 3-day split with HIIT after weights and cardio on non-training days.
Food:
Breakfast: 2 cups coffee; 2 omega-3 eggs; 1/2 turkey sausage, diced; 1 cup baby spinach; 1/3 cup chopped red onion; 1/2 oz. shredded cheddar cheese
Snack: 1 cup low-fat cottage cheese; 1 tbsp. walnuts
Lunch: 7 oz. grilled chickem; 2 cups baby spinach; 1/3 cup chopped red onion; 1/2 oz. diced cheddar cheese; 5 cherry tomatoes; 1 tbsp. each of EVOO and red wine vinegar
Pre-workout: 30-40 min, prior to workout 2 scoops Gaspari Nutrition Super Pump 250 (Great pre-workout supp!); during workout 1 scoop whey protein
Dinner: 7 oz. grilled chickem; 2 cups baby spinach; 1/3 cup chopped red onion; 2 tbsp. crumbled blue cheese; 5 cherry tomatoes; 4 large kalamata olives 1 tbsp. each of EVOO and red wine vinegar
Snack: 1/2 scoop whey protein; 1 cup fat-free yogurt; 1/2 cup blueberries; 3 tbsp. walnuts
Workout: Upper-Push
1.) Incline DB Press - 4 x 8 (65), 8 (70), 7 (80), 6 (80); 60 sec. rest
2.) Incline Flye - 4 x 8 (35); 60 sec. rest
3.) SuperSet - Cable Crossovers - 4 x 12-15 (60) w/ Push-ups - 4 x max (different hand placement every set); 60 sec. rest
4.) Dips - 3 x max (12, 11, 8); 60 sec. rest
5.) Cardio- Jumprope - HIIT 30/60 x 6 rounds; 15 min. steady-state on elliptical
hey,
just let you know, today i brought the WSFL system too. i’ll take a look and hope i can follow it completely(you know some food i don’t prefer).
Good luck with WSFL. Make sure you do more than “take a look at it”, though. If you are able to stick to it as closely as possible then I believe you’ll see very good results.
So, are the foods you don’t “prefer” foods that you will not eat, period? Or do you simply not prefer them? If it’s the latter, I say suck it up and eat 'em. If it’s the former, well then I guess you’ll have to deviate from the program a 'lil bit. One thing I would suggest is to search for the the lifting moves on YouTube. If you don’t already now the moves or can’t get them right by looking at the pics, it’ll help immensely.
about the “food”, i guess you may understand, sometimes people grow in different areas, they don’t like some of the foods’s taste, simple as that.
as i fail to follow some of the diet program before, i learnt that if a diet calls for some food you hate, most people will not able to follow the diet for long, even for just 1 week. it’s psychologically draining my energy to fight the food i hate…
and for the “moves”, i’ll check youtube, thanks.
WSFL: Round 2 - Day 9
I just realized that I needed to drop down to the next menu based on weight. When I started, the program only had menus up to 215 lbs. I began at 223 and used it, with very good results. There are menus at smaller increments now so I’ll be moving to the 205-210 lb. menu.
Food:
Breakfast: 2 cups coffee; 2 omega-3 eggs; 1/2 cup each sauteed red bell pepper and re onion; 2 strips turkey bacon (this wasn’t on the menu but uses the same foods and principles)
Snack: 1 piece of string cheese; 1/3 cup lowfat cottage cheese; 3 almonds (I decided to split up my snack since I as going 5 hours between lunch and my workout protein shake.)
Lunch: South Beach Chicken Calprese Meal - 270 cal./ 8f/12c/30p (not the best but I ran out of grilled chicekn becauase we’ve company and they’ve been eating it!)
Snack: 1 piece of string cheese; 3 almonds
Peri-workout: 1 sccop whey protein
Dinner: 8 oz. top round sreak; 3 cups chopped mushrooms and 1 cup chopped red onion, sauteed; 1/2 cup yogurt
Snack: 1.5 scoops whey protein; 2 tsp. natural p.b.; 1/3 cup frozen cherries
Workout: Cardio
5 min. warm-up; 3 rounds of 60/120 HIIT; 5 min, low-intensity; 20 min. moderate; 3-5 min. cool down (Total = 42 min.)
[quote]Monster Wong wrote:
about the “food”, i guess you may understand, sometimes people grow in different areas, they don’t like some of the foods’s taste, simple as that.
as i fail to follow some of the diet program before, i learnt that if a diet calls for some food you hate, most people will not able to follow the diet for long, even for just 1 week. it’s psychologically draining my energy to fight the food i hate…
and for the “moves”, i’ll check youtube, thanks.
[/quote]
Well, if you “hate” some of the foods, that’s a different story. But that’s different from “not prefer”, right? You’re right though, if there are foods on a nutrition plan that one doesn’t like, it makes it very hard to stick with the plan. I just happen to be extremely open to all foods and not picky at all. To each there own, I guess. I’d suggest that you try to find foods that are very close in nutritional value or make-up so you not doing too much to change the plan. I wouldn’t want you to not see the results you think you’ll get from WSFL and blame it on the plan itself.
i already check the food choices. there are many i can and will eat. so i guess i’ll be able to follow the plan, cheers
Well, I took a couple of days off around the July 4th holiday and now I have no idea where I’m at in Round 2 of WSFL! We still haven’t been able to get our DSL reconnected at my new place so it’s been difficult to post anything. We should have that resolved by the end of the week, though.
I weighed-in at 209 this morning. Sweeeeeet! I haven’t been below 210 in a very long time. It’s kind-of-funny what happens you whjen you decide to eat less and move more. 
A side note: I’ve been doing a lot of pull-ups lately. Guess what? If you practice, they get easier!
I finally receive that cortisone injection I’ve been needing at noon today. If it works as well as the first one did then I can’t wait for next week! My doc said I’l probab;y have to layoff the free-weights until then. I’ll be on my back the rest of the afternoon keeping it as immobile as possible and iced. I can then perform some light cardio and stretching tomorrow evening.
Damn! I can’t believe it’s been a month since I last posted. ‘Indisposed’ doesn’t begin to describe how I’ve been lately. I’ve been out of town for more than 3 weeks finishing up an intern project for graduate school. I have one class this semester and will graduate in December with a Master’s in Public Administration. I hope to become a City Manager in the future.
Now, back to the log…
Update: The cortisone injection worked wonders! Now I have to just not inflame the area and I’ll be good.
I’ve been holding steady at around 210 or so. To remind any of you who have been reading this thread, I’ve been competing in an competition my organization started the day after Memorial Day which will end on August 25th.
The winning team is the one whose members lose the most bodyfat (a % of their starting bodyfat). My team is in first place thus far, having lost 12.5% of our beginning %.
In true numbers, I have gone from 217, 19.9% to 212, 16.3 at our last weigh-in on July 30th. So that puts me at an 18% loss, by far the most of any contestant. Funny thing is is that I haven’t been all that strict. And, even funnier, it frsutrates the hell out of the other contestants!
A few have lost more overall weight than I but haven’t dropped any bodyfat. They say, “I’ve been extra strict, so why are you doing better?” The answer is obvious, I say: Strength training. None of them do it, at least not with a plan or any consistency.
The final weigh-in is two weeks from from next Monday. The only problem I have is my teammate. I hate working in groups, most of the time. I can’t stand the fact that any outcome that I have a vested interest in depends on the actions of others, which I can’t control. She’s a flag twirler for the Texas Tech band and you know what that means…girls who do that or are on the ‘dance squad’ were and are too fat to be cheerleaders.
So, I trust you can feel my pain. Even if I don’t win the team game due to my teammate’s tendency to overinduge with Klondike bars, I do plan on having the title of “Biggest Bodyfat Loser”. My secret weapon to make sure this occurs is the Velocity Diet. I don’t have far to go to get to my competition goal, nor do I have to lose that much more bodyfat to ensure no on else has a mathematical chance of passing me.
So, in the spirit of the Olympics (Americans kickin’ ass!!!), starting today, I begin my own ass kickin’ and will be on the V-Diet. To avoid redundancy of posting here and in the V-Diet thread, I’ll only post here. Time to bite the bullet!