My Velocity Experiment

Diet and Nutrition
1

I spent the whole first week contemplating whether or not I was going to do a thread; not because I thought I might fail but because I am not a big fan of internet forums.

None the less my desire to share my tips and experiences with others won out.

I decided to do the Velocity Diet for a few different reasons:

  1. I followed Dan’s progress, and if you didn’t find that inspiring then your wood is wet.

  2. I listened to Shugart give his talk about the Velocity Diet at the Staley Bootcamp it was damn good; but he said something that struck home, he said something along the lines of if you are going to ask your clients to go on it you had better do it yourself. Dan also mentions this in his first post “lead from the front”.

I personally like the latin phrase - ductus exemplo

Anyway that being one of my core principals I figured it was time get my ass in gear.

So I went to work writing my plan, I layed out everything from what exactly was going into each shake to what I was going to eat
during my whole food meal and a lot in between.

During this process I spoke with Dan and Chris and both gave plenty of great tips.

(if anyone would like to look at my plan shoot me a PM and I will send it over to you)

My goals are:

  1. Get down to an all time low of 7% bodyfat

  2. To 'reset" my desire for vegetables, prior to this I really didn’t have a huge desire to eat vegetables so hopefully this will help.

2


Sunday Night - Pack and Measure

I decided, like Dan pack all my supplements for the journey on Sunday night. I also decided to make 1 week’s worth of shakes in baggies, this proved to be a really good move for me.

Once I had that all taken care it was time for the inevitable, picts and measurements.

A little background I am not terribly into bodybuilding/physique transformation as I have been a team sport athlete for the better part of my life and that is where I choose to test myself.

I have competed many different things, right now my the sports I enjoy are Australian Rules Football, Olympic Weightlifting, and I am likely going to enter a strongman contest
this winter.

So I am really looking forward to seeing where how this will help me athletically, I am estimating that when I finish I should tip in around 185 and Having higher relative strength level should improve my ability to move around the field.

My numbers came in at:

BW - 201
BF % - 17.9 - calipers-7 site skinfold
Waist measurement - 38"

3

Packing Up

4

Bag Full of Shakes

5

The following is a synopsis of my notes of the 1st week.

Monday/Day 1

-Definitely amped up from HOT-ROX, also feeling a little warm “hot”
-Focused in the AM

  • 1st workout went well, got a little energy depleted towards the end also started to lose focus a bit towards the end.
    -Post workout Surge immediately took care of “depletion” also I expected to run into “insulin coma” effect from surge but no such thing, “depletion” must be allowing it all to go into the muscles.
    -Can’t get enough water

Tuesday/Day 2

  • Went to a networking meeting at pizza place today. Buffet of pretty nice looking pizza was available for free, none. I like but don’t love pizza
  • Ice Water has to be the best drink ever
  • A little groggy all day today

Wednesday/Day 3

  • Less groggy today
  • Also feeling less of “amped” up feeling from HOT-ROX
  • Had 2nd workout went well started to lose energy at about the 45 minute mark again
  • I used drink my fair share of caffeinated beverages mostly green tea and some diet mountain dew, but I have no desire for those at all now, probably because I am getting enough stimulant from the HOT-ROX but I like this first unexpected “side effect”.
6

Thursday/Day 4

  • Feel really good this morning
  • Was in a meeting with my web-guy today nearly snapped on him because I had been too long without a shake. Luckily restraint prevailed.
  • I have not done much NEPA this week, just taken my dog out to play a few times for about 20 minute each.

Friday/Day 5

  • Feeling pretty normal today, “amped” feeling from HOT-ROX is nearly gone.
  • Realize that shake need to be consumed fairly quickly as after they are made as, the flax seems to “hydrate” and become
    a little difficult to manage
    -Discover Sprite Zero this week had 5x20oz. bottles for the week, trying to minimize would like to not drink any diet soda after word.

Saturday/Day 6

  • Sent Chris an e-mail to discuss “cardio”
  • I am really looking forward to my whole food meal tomorrow
  • Unexpected Benefit #2 - I have a significant amount of extra time each week from not having to prepare and cook food and do dishes.

Off to have last shake of the day.

7

Kudos for the committment bro! I did a 5 day test run a month or so ago and decided to do the whole enchilada to get down to 6%. I’m on day 7 now and going strong. Nothing to it but to do it. :wink:

8

[quote]TroyA wrote:

Packing Up[/quote]

You A) Look like a drug dealer (guess the D.A.R.E. shirt just makes it all the more comical)
and B) Look committed.

Kudos!

9

Congratulations on sticking to it for this long. I’m on Day 7 also. I know I should’ve done what you did and figured out my whole food meal before I started. I have a few ideas this morning but can’t decide! What is your choice?

Keep up the good work and keep us posted on progress.

10

[quote]jford wrote:
Kudos for the committment bro! I did a 5 day test run a month or so ago and decided to do the whole enchilada to get down to 6%. I’m on day 7 now and going strong. Nothing to it but to do it. ;)[/quote]

Right now things seem to be going pretty good, a little fatter than I thought so the 7% might be a reach but who knows.

11

[quote]AllTraps wrote:

Packing Up

You A) Look like a drug dealer (guess the D.A.R.E. shirt just makes it all the more comical)
and B) Look committed.

Kudos![/quote]

TroyA wrote:

Never really thought of that I but it does kind of look that way and the D.A.R.E. makes it pretty funny.

12

[quote]Doug Adams wrote:
Congratulations on sticking to it for this long. I’m on Day 7 also. I know I should’ve done what you did and figured out my whole food meal before I started. I have a few ideas this morning but can’t decide! What is your choice?

Keep up the good work and keep us posted on progress.[/quote]

My whole food meal is going to be:

-8-10 egg whites
-6-8 oz. buffalo
-2-4 oz spinach
-1 oz. cheese

  • salsa
    1/2 cup oats
    1/2 cup berries

Going to post end of week picts and scale weight this evening. Want to do picts just to look a progression.

13

This is great…your meal looks very…large.

14

[quote]Danny John wrote:
This is great…your meal looks very…large. [/quote]

Yeah I have been pondering that too, will probably end up with less eggs and buffalo or may not have any oats and berries. We’ll see. Could be a case of eyes bigger than stomach.

15

Good luck, I have no doubt you’ll stick it out as you don’t do things half-assed.

Curious how many calories you are getting in and if you are eating anything other than shakes w/ flax. I’ve seen mentions of adding peanut butter to the diet in the morning or evening but haven’t read anyone’s experience with this.

16

Awesome work Troy. It’s about time we get a fully committed by the book v-diet going. Stick with it, and get up this log.

I did find it kind of funny though that you started you first post with this:

Not sure why that was so funny.

17

[quote]sic wrote:
Good luck, I have no doubt you’ll stick it out as you don’t do things half-assed.

Curious how many calories you are getting in and if you are eating anything other than shakes w/ flax. I’ve seen mentions of adding peanut butter to the diet in the morning or evening but haven’t read anyone’s experience with this.[/quote]

Thanks

Non-training - 1593
Training - 1923

I went by Chris’s formula but when I tallied things up a it came out a little more not too much though.

I just use the flax, although I have heard of the PB thing as well.

I am big on doing it exactly by the book; but that’s just me and my palate allows for me to do that.

18

[quote]eengrms76 wrote:
Awesome work Troy. It’s about time we get a fully committed by the book v-diet going. Stick with it, and get up this log.

I did find it kind of funny though that you started you first post with this:

…because I am not a big fan of internet forums…

Not sure why that was so funny.[/quote]

I guess that is kind of funny, when you think about it. I enjoy visiting reading and think they can be valuable but many have a lot of “keyboard lifters”; and I guess I don’t have a lot of tolerance for that.

19

Ok I just packed up my shakes for the week. Ready to get week 2 started.

Talked with Chris today, got things straight on the NEPA, just going to try and get my dog out EVERY day. He’ll will get 4 days of sprint and 3 days of long walking. Meaning I will have 4 days of light NEPA and 3 days of a little longer duration.

Today I actually did some strongman, all be it on the light side as I am trying to focus on this now, even though I am planning on entering the contest in Jan. 4th workout of the week.

Had my whole food meal this evening, I felt like a crack head making it, mouth watering and sucking in all the aroma. The dogs were too, since there are not a lot of real meals being cooked right now.

Here’s what my Whole food meal end up like:

8 oz. Buffalo Burger - love this stuff
4.75 oz spinach
1-2oz cheese
7 egg whites
1 whole egg
4-6 tbsp salsa, guessing

Here’s what the numbers are:
Cal - 1042
Fat - 48
Carb -14
Fiber - 4
Prot - 137

Suppose that is a lot but it was damn tasty and I was totally stuff afterward. I think I will stick with this meal as of now.

Check it out, my begger dog thinks he is getting some.

Wt. as of this morning was - 194

I definitely feel leaner, we’ll I am going to shoot some 1wk progress shots later.

20

[quote]TroyA wrote:
Ok I just packed up my shakes for the week. Ready to get week 2 started.

Talked with Chris today, got things straight on the NEPA, just going to try and get my dog out EVERY day. He’ll will get 4 days of sprint and 3 days of long walking. Meaning I will have 4 days of light NEPA and 3 days of a little longer duration.

Today I actually did some strongman, all be it on the light side as I am trying to focus on this now, even though I am planning on entering the contest in Jan. 4th workout of the week.

Had my whole food meal this evening, I felt like a crack head making it, mouth watering and sucking in all the aroma. The dogs were too, since there are not a lot of real meals being cooked right now.

Here’s what my Whole food meal end up like:

8 oz. Buffalo Burger - love this stuff
4.75 oz spinach
1-2oz cheese
7 egg whites
1 whole egg
4-6 tbsp salsa, guessing

Here’s what the numbers are:
Cal - 1042
Fat - 48
Carb -14
Fiber - 4
Prot - 137

Suppose that is a lot but it was damn tasty and I was totally stuff afterward. I think I will stick with this meal as of now.

Check it out, my begger dog thinks he is getting some.

Wt. as of this morning was - 194

I definitely feel leaner, we’ll I am going to shoot some 1wk progress shots later.

[/quote]

7 pounds in 1 week is insane man, great job.
Keep it up.
BTW that looks exactly like a picture I have of my dog, except the plate is already empty.