Velocity Diet - Day 1
Time until D-Day: 17 days
Here’s the Shake schedule:
8:00 am (w/Fiber Choice tabs)
12:00 pm (w/flaxseed)
3:00 pm (w Fiber Choice tabs)
5:00 pm* (Surge on lifting days only; MWF )
6:00 pm (w/natural p.b.)
9:00 pm (w/flaxseed)
Workout:
A1: DB Power Cleans - 4x6, 40 sec rest
A2: Clap Pushups - 4x6
A3: Chin-ups - 4x6
B1: Standing DB Lateral Raise - 4x6
B2: Bent-over BB Row - 4x6
B3: Leg Raise - 4x6
B4: Rev. Lunge w/HammerCurl - 4x6, each side
Velocity Diet - Day 4
Weight - 204.6; I’ll update my bodyfat % later. Last Friday, when I started, I was 209 so it looks like I’ve already dropped a few pounds.
I’ll admit it. This past weekend was tough. ‘Moody’ doesn’t even begin to describe my demeanor. Since I knew I’d have to do it often, I waited until this morning to apologize to my wife for all of the stuff I probadly said or did. Funny thing is, I don’t think it’s the lower carbs that did it. If you’ve read this log and noted the foods I was eating while on the WSFL plan, you’ll notice that my carb intake was already lower.
I’m pretty good today, though. I’ve gotten used to the idea of having no solid food. Friday’s workout was good. Of course, I still had some energy left over form my meals on Thursday. We’ll see how today’s workout goes.
See the previous post for the shakje schedule. Today’s workout is as follows:
NEPA Walk - I did it first thing this morning; 2.2 miles in about 36 min (3.8mph)
A1: Wide-grip pullups - 7x3; 30 sec rest
A2: Overhead Squats - 7x3
A3: Dips - 7x3
B1: Side Plank - 2x60sec (each side)
Velocity Diet - Day 7
Weight - 204.2; Not exactly sure why I haven’t dropped any weight in the last 3 days. I have been feeling a bit lethargic but not anything that would worry me. My workouts are rather good so far (see below for yesterday’s workout) and am feeling better since I began taking HOT-ROX. I ran out of BCAA’s and Flameout but my order should arrive tomorrow.
It seems that the times between my noon and 3pm shake and my 3pm and 6pm shake are the worst for me as far as hunger goes. You’d think that the 4 hours between my 8am and non shake would be worse but I’m not having any problems. The diet is easier to follow than I thought it would be and I can only assume that’s becasue my carbs were already at 100g or less.
I do have to come clean and agree with Shugart on one thing, Metabolic Drive is definitely the best protein to use while on this diet. The difference in satiation and taste between the Met. Drive I have and the whey protein I purchased is immense. Lesson learned. One thng I have found interesting though: The place I purchase HOT-ROX at here sells it for less than the Biotest site. ?
Tuesday: NEPA walk; 1st thing in the morning; 2.3 mi/35 min, 2.5% incline
Wednesday: NEPA walk: same as Tuesday
A1: DB Lunge w/ Delt Press - 4x4 30 sec. rest (35 lbs.)
A2: DB Hang Clean - 4x4 (60 lbs.)
A3: DB 1-arm Row - 4x4 (80 lbs.)
B1: Close-grip Bench - 4x4 (225 lbs.)
B2: E-Z Bar Curl - 4x4 (85 lbs.)
B3: Front Squat - 4x4 (135 lbs.; working my way up due to lower back issue)
C: Side Planks - 2x90s each side (damn these hurt!)
Good workout. I felt strong throughout and worked up a good sweat. Felt like I accomplished something.
Test
I followed you when you did WSFL the first time. I finally decided to get the plan and follow it. Today was day 1. I was curious about the circuits. When you did the A,B,C, and D circuit how many sets did you usually get. I did the A circuit and got 5 sets and 6 sets on the B circuit. Is this close to what you got?
I haven’t been able to find out what number of sets we should aim for.
[quote]enmark wrote:
I followed you when you did WSFL the first time. I finally decided to get the plan and follow it. Today was day 1. I was curious about the circuits. When you did the A,B,C, and D circuit how many sets did you usually get. I did the A circuit and got 5 sets and 6 sets on the B circuit. Is this close to what you got?
I haven’t been able to find out what number of sets we should aim for.[/quote]
What the saying,“better late than never”?
Sorry I let this thread wither, last fall was nuts! I had a second child, finished grad school and am now a City Manager! Whew!
I would get 6-7 sets of each move. If the 10 minutes were up, I’d finish out the pair just to stay even.