I’ve Been a Punk

Diet and Nutrition Velocity Diet Logs
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And it’s time to rein it in! Seriously, my eating has been a joke. My dietary intake would make a 4 year old at Halloween look like a champ. I know so much better, but I have succumbed to my inner sugar-holic. And I’m punching that punk on the chin.

I’m a 51 year old man with a 35+ year history of lifting and training. I’ve been so fortunate to have read, studied, watched, coached, and learn from the Greats of the Iron Game. T-Nation is a big part of that, and I’ve still got all 6 of the original print mags from way back in the day.

28 September 2024 Staring Measurements:

Weight: 215.3#
Height: 73.5”
Neck: 17”
Chest at Nipple Line: 46”
1” Above Navel: 39”
Waist at Navel: 39”
Hips: 42.25”
Thighs (R/L): 22.25”/22.50”
Calves (R/L): 14.75”/14.75”
Arms Flexed (R/L): 16.50”/16.75”

My training will continue with my current plan, which is conjugate based. Max Effort Lower, Max Effort Upper, Dynamic Effort Lower, and Dynamic Effort Upper. I’m not a powerlifter, but based on anecdotal evidence observed over my decades, strength is of primary importance. It is my priority. Mobility, explosiveness, power, flexibility, endurance, low resting heart rate, hypertrophy…yep, all are very important and all contribute to athleticism and longevity. And all should be trained. But by the definition of priority, only ONE can be at the top. For me, strength is king.

I train in my basement, alone. And I train in the mornings, long before anyone or anything can get in the way. I’ve gathered equipment over the many years from garage sales, eBay, FB Marketplace, various websites, and I’ve made some things. Living in Alabama, it’s hot and humid for most of the year, so weather is never too bad to make me miss a session.

I will be doing 10 scoops of MD Protein/ day, along with 5 Flameout, 2 Micellar Curcumin, and 1 Superfood. I will use 1 scoop of Surge Workout Fuel Pre- and Intra-workout. As well as 1 scoop of Mag 10 Post-workout. And lots of cold water, of course.

My HSMs will be based around a meat (beef, seafood, chicken), carbs (rice, potatoes), and a veggie. Maybe.

Photos incoming as soon as I can get to it. And I will post my training logs as best I can.

Oh, and I’m assuming black coffee and green tea can be consumed as needed/desired? As long as not to interfere with sleep. So I will cease useage by 15:00, at the latest.

Let’s go!

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Workout 28 September 2024
Day 1

Warmup:

  1. Sled Drags 6x60 meters @ 125#.
  2. 45* Back Extensions. Vary feet width. 3x15@Bodyweight (BW is 215 today).
  3. 20” Box Jumps 3x3@BW.

Training:

  1. 1 Repetition Maximum (RM) Safety Squat Bar Anderson Squat from Pin 20 which puts me about 3” below parallel. 5x65, 4x115, 3x205, 2x245, 1x295, 1x325, 1x365, 1x375.

2a. SSB Standing Good Mornings 4x5@175, 185, 190, 190.

2b. Belt Squat on 20” Boxes 4x12@150, 200, 225, 225.

3a. Russian KB Swings 3x15@70.

3b. Weighted Sit-up with legs Straight 3x12@45.

3c. Unilateral Farmers Walk 10x25 meters@100.

Then I cut a few trees and stacked a massive debris and log pile. And some other yard work. 3 hours total after working out. Time to shower, shave, and slam a few MD shakes.

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Good to see you taking it back dude! I’m excited for you.

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Today’s HSM:

5 Whole, organic free-range chicken wings. Grilled.

7 ounce baked potato.

1 Tbls Amish butter.

1/2 Avocado.

8 ounces Plain Kefir

Water.

PRO: 61
CHO: 60
FAT: 46
Cals: 898

Probably a little too much fat in tonight’s meal, but my daily totals were right at 2,200 cals. And 250 grams PRO. Less than 150 grams of CHO. That’s a great start for me!

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Following along, good to see you getting at it

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29 September 2024
Day 2

Today’s pre-dawn training session before my 07:00 call time. Just a nice, easy wakeup.

  1. Air Dyne Bike x 20:00. Nothing too strenuous, just keep moving.

2a. Banded Tricep Pushdowns 2x50@WSBB Green Average Band.

2b. Banded Face Pulls 2x50@WSBB Purple Light Band.

Three MD Shakes down, with only my Bedtime one remaining. Along with the Flameout and Micellar Curcumin as prescribed.

My HSM was 8 ounces of lean ground beef, mushrooms, red onions, and 1 ounce of Swiss Cheese. Along with some local, fresh made fried pork rinds. Mmmm, good! I wanted something crunchy and these scratched that itch.

My energy level remains high, and I’m only slightly hungry. But no biggie…this is a diet and I’m reprogramming my food choices and gut. I expect some tough days ahead, but so far all is well.

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Initial scale weigh-in.

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And my initial photos.

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30 September 2024
Day 3

Nothing too crazy today. Just work, work, work and a great training session prior to the workday. All shakes as prescribed thus far, with one shake swapped out for one serving of Surge Pre- and Intra-workout, followed by Mag 10 Post-workout.

Todays Training Max Effort Upper

Warm-up:

  1. Banded Pullaparts 3x25@WSBB Black Monster Mini Band.
  2. Standing DB Upright Rows 3x25@20.
  3. Banded Tricep Pushdowns 3x25@WSBB Green Average Band.
  4. IronMind 4 Way Banded Neck 3x25@2 WSBB Green Average Bands, each direction.

Main Lifts:

  1. 5 RM Close Grip Bench Press with 2 Second Pause on Chest 10x45, 8x95, 5x115, 3x135, 2x155, 5x185, 5x205, 5x225, 5x230.
    2a. Bent Over Barbell Row 8x225, 6x235, 6x240, 5x245.
    2b. DB Incline Bench Press 10x75, 10x80, 9x80, 9x80.
    3a. Dogbone Banded Chest Supported Banded Row 3x15@2WSBB Green Average Bands + 3 WSBB Purple Light Bands.
    3b. Lying DB Tricep Rollbacks 2x10@45.
    3c. Standing DB Lateral Raises 2x15@27.

So stoked for my HSM tonight! I’m thinking fresh eggs from my neighbor, bacon, cheese, and some potatoes. We shall see!

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01 October 2024
Day 4

Not too much to report today. Things are going well! Consumed all my shakes as prescribed. It definitely makes the workday better not having to stop and find food to eat.

My HSM was a 10 ounce ribeye, sautéed vegetables, and 1/2 cup rice. It was so good! I was definitely ready to eat today!!

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02 October 2024
Day 5

Today’s Training Dynamic Effort Lower

Warm-up:

  1. Sled Drags 6x60m@125.
  2. 20" Box Jumps 5x3@212.

Training:

  1. Safety Squat Bar (SSB) Speed Box Squats to 16" Box done EMOM. 5x5@285 after ramping up weights over 5 warmup sets.
  2. Speed Conventional Deadlifts 4x2@305 every 30 seconds.

I have my deadlift bar set up immediately behind my squat rack, so i just turned around to start my deadlifts. All these worksets were done in less than 7 minutes, so its a conditioning/speed/strength workout all in one!

3a. Reverse Hypers 4x15@200.
3b. Sissy Squats 3x12@212.
3c. Decline Weighted Situps 3x20@BW+25#.

Time to crush some shakes!!

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03 October 2024
Day 6

Pretty normal day. Lots of good work accomplished and driving forward on the Velocity Diet. I haven’t had any hunger today, which is a pleasant surprise. But overall, hunger hasn’t been that big an issue.

HSM

1/2 cup steamed rice
1 cup steamed broccoli
6 ounces beef strips
4 ounces milk

I only have my bedtime shake remaining, along with one more Flameout. Looking forward to a great night’s sleep and training in the morning.

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Good to see you decide its time to knock it on the head and get busy. Along for the ride.

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04 October 2024
Day 7

Pretty stressful workday, so I’m so glad I got my training done early this morning.

Dynamic Effort Upper Body Training

Warmup:

  1. Banded Tricep Pushdowns 3x25@WSBB Green Average Band.
  2. Banded Straight Arm Pulldowns 3x25@WSBB Green Average Band.
  3. Standing DB 1-1-2 Hammer Curls 3x25@20.
  4. Banded 2-Way Neck Twists 3x25@WSBB Purple Light Band.

Main Worksets:

  1. Barbell Speed Bench Press 9x3@160+Doubled WSBB Red Mini Bands. Change grips after every third set. Done EMOM.
    2a. EZ Curl Bar Seal Rows 3x12@175.
    2b. Lying DB Tricep Rollbacks 3x14@45.
    2c. Axle Bar Seated Pronated Scott Curls 12x55, 8x55, 6x55.
    2d. Standing KB Front Raises 3x8@35.
    2e. Standing Banded Pallof Press 3x20@WSBB Green Average Band.

I just did these as giant sets, moving quickly between sets/rounds. Those Axle Bar Curls got me!

Shakes and supps as prescribed.

HSM was a double patty extra lean ground beef burger with an apple. Homemade patties, of course.

A few observations over the first week:

  1. Get ready to pee. A lot! I suppose the drastic reduction in total CHO releases all that stored water. Plus the shakes and extra water consumption. I think this will taper off soon.
  2. Sleep has been interrupted by A. Peeing and B. Body Heat. My internal furnace has been stoked!
  3. Plan ahead! Load up those shaker bottles with fresh water and keep them in the fridge overnight. Simply put in a cooler for the workday and just add in the Metabolic Drive. I just use three during the workday. One with training. And another at bedtime. Put the flameout and curcumin in a ziplock bag next to the water-filled shakers. Done.
  4. Pick up a book, a guitar, the piano, dancing, or whatever trips your triggers. You’re gonna have some free time and you don’t need to think about food or watch TV.
  5. Enjoy the adventure!
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05 October 2024
Day 8

Max Effort Lower Body

Warmup:

  1. 45* Back Extensions 3x15@210.
  2. Sled Drags 6x60meters@125.

Main Worksets:

  1. 1 RM 2" Deficit Deadlifts with 3 Sets of Chain 8x45, 5x135, 4x185, 3x225, 2x275, 1x315, 1x365, 1x395, 0x405. I failed on that last set with 405, as I could not move it past my knees. The chains add 70# at the top of the movement.
  2. 2a. Barbell RDLs 5x225, 5x245, 5x255, 5x265, 5x265.
    2b. Heels Elevated on Slant Board KB Goblet Squat 4x10@75.
  3. 3a. Reverse Hypers 3x15@210.
    3b. GHD Weighted Situps 3x15@BW+25#.
    3c. Backwards Sled Drag wearing 20# Weight Vest 6x25meters@225.

This one drained me! So glad to go crush some shakes and catch up on some family time. And I have got some steak salted down and resting in the fridge for tonight’s HSM. Let’s gooooo!!!

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06 October 2024
Day 9

It’s been a pretty easy day today. I left the house right at daybreak and got in a little over one hour walk through the woods. It was on local trails, so I moved pretty quickly. There are some spots to do chin-ups and push-ups along the way, so I did a few sets of those just to get in some extra upper body work.

HSM of the was 7 ounces of smoked chicken and 3 ounces of smoked brisket. And a couple of deviled eggs. Along with my flameout.

Time to watch a little baseball and catch up on some relaxation before bed.

Tomorrow morning brinks a Max Effort Upper training opportunity, so I want to be fresh and ready to get after it.

I am way overdue on this, but thanks for the encouragement along the way and for following along. I’m am eager to receive any wisdom that others may have to share on how to make the Velocity Diet as successful as possible. Thank you!!!

Oh, I was down exactly five pounds on Saturday morning! Woot woot!!

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07 October 2024
Day 10

Max Effort Upper Training

Warmups:

  1. Banded Pullaparts 3x25@WSBB Black Monster Mini Band.
  2. Standing DB Upright Row 3x25@15.
  3. Banded Tricep Pushdowns 3x25@WSBB Green Average Bands.
  4. Banded 4 Way IronMind Neck 3x25@2 WSBB Green Average Bands each direction.

Main Worksets:

  1. 3RM Barbell Bench press with WSBB Doubled Red Mini Bands 10x45, 8x95, 5x135, 4x155, 3x165, 3x185, 3x205. That last set was a battle with those bands.
  2. 2a. EZ Curl Bar Seal Rows 4x12@175.
    2b. Standing Overhead Barbell Press 10x115, 10x125, 8x135, 8x145.
  3. 3a. Lying EZ Curl Bar Skullcrushers 3x12@90.
    3b. Standing DB 1-1-2 Hammer Curls
    3x15@50.
    3c. Standing Banded Lateral Raises
    3x15@WSBB Red Mini Bands.

Then all shakes as usual.

HSM:

4 eggs from my neighbors. Again.
4 slices of bacon
12 Ounces Milk
Biscuit plus 1 Tbls Honey with Honeycomb
Then I went ham on 3 cinnamon rolls. Ugh!!! I was weak and succumbed. But refocusing now and getting back on track.

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