[quote]SWR-1240 wrote:
Weighed in at 172 this morning (after peeing).
I took update pics, so here they are…[/quote]
Impressive loss, mate. Well done! So, 23lbs in total, right? That is good.
As you transition off you’ll still be losing fat, even if you’re gaining water/glycogen, so stick to it, and don’t falter.
By the way, you don’t look small, you just don’t look overweight anymore 
How are the cravings? Did they disappear like Shugs promised?
Congratulations, SWR, you done good.
Excellent work! A real noticable difference in the pics and they after photos don’t make you look small.
Keep up the steady progress and you’ll get right where you want to be.
[quote]Miserere wrote:
Impressive loss, mate. Well done! So, 23lbs in total, right? That is good.
As you transition off you’ll still be losing fat, even if you’re gaining water/glycogen, so stick to it, and don’t falter.
By the way, you don’t look small, you just don’t look overweight anymore
How are the cravings? Did they disappear like Shugs promised?
Congratulations, SWR, you done good.[/quote]
Thanks.
Yea, 23lbs total, but that includes a little weight loss from dieting before the V-Diet too. I lost a few pounds on the Cheater’s Diet, and it was working well, until I cheated on it ;), then I gained it back from a week of eating crappy.
Then I tried my own modified version of a V-diet for 3 weeks, but used full blown cheat days once a week. It still worked, as I lost about 15lbs, then gained 5 back right away (net loss of 10). But then I had another week of poor eating choices between that modified V-diet, and this one, so I don’t really know where I was weight wise when I started.
I do know that I was 185lbs before that second week of eating crappy; so 185lbs + 1 week of crappy eating, then the 28 days of the V-Diet.
I might have gotten to around 190lbs or maybe my body went right back to the 195lbs it has been used to since I didn’t maintain any weight loss for a good amount of time.
Thanks again for all the support. I really think I would have cheated on this diet again had I not had this thread with people watching and responding.
[quote]SWR-1240 wrote:
Thanks again for all the support. I really think I would have cheated on this diet again had I not had this thread with people watching and responding.[/quote]
Dude, it’s what we’re here for.
And you know we would’ve laughed and photoshopped you had you failed.
I love this thread - I’ve kept up with you the entire time…
Hopefully I can build up the courage to give the V-Diet. I hate starting things and not finishing them, though, and I’m afraid I won’t be able to stick it out for 4 weeks…
[quote]BartGA wrote:
I love this thread - I’ve kept up with you the entire time…
Hopefully I can build up the courage to give the V-Diet. I hate starting things and not finishing them, though, and I’m afraid I won’t be able to stick it out for 4 weeks…[/quote]
I’m the King of not finishing things I start (just ask my wife (just kidding!!)).
I found this to be easier to stick to than a diet that is more lenient. Chris Shugart also touched on this in his V-diet thread. Some people are the ‘all or nothing’ type, and that’s how I seem to be, although I’m trying to break that habit.
I think this diet helps prepare one for more dieting in the future.
If you try it, let us know about it.
Today’s Diet:
1st Meal- whole wheat, protein fortified spaghetti with no-sugar-added sauce, handfull of strawberrys, 2 scoops of whey protein.
2nd Meal- Same spaghetti, handfull of blueberries (FORGOT TO BRING A PROTEIN WITH ME TO WORK! :-0 )
3rd meal- 9oz beef-round, small handfull of cashews
4th meal- 9oz beef-round, 1 whole egg
5th meal- 2 scoops Whey for pre-workout (and to make up for what I missed earlier), then 2 scoops of my PWO drink Surge with Creatine
6th meal- 9oz beef-round, 4 Flamout
Today’s Workout:
A) Back Squats 265lbs* (8, 8, 8, 8)
*for each set, my reps were slow, slow, fast, fast, slow, slow, fast, fast
B1) Leg Press 400lbs (10, 10, 8, 10)
B2) DB Squats 25lbs(ea.) (15, 15, 10, 12)
C) Walking DB Lunges 25lbs(ea.) (long steps) (10, 10)
D) Walking DB Lunges 25lbs(ea.) (short steps) (10, 10)
E) Leg Extensions try to get 100 reps with as little pauses as possible 40lbs (18, 8, 3) 20lbs (30, 41)
DAMN! That was hard, but felt good. I need to work on muscular endurance anyway.
Today’s food log:
Meal 1-
1 serving of fat-free yogurt with 1 scoop of whey mixed in, 1/2 scoop of whey with water, handful of strawberries, handful of blueberries
Meal 2-
About a cup of spaghetti (whole wheat, protein fortified…), handful of blueberries, 1/2 bag of pre-made chicken pieces
Meal 3-
9oz beef round, 1 tbsp natural peanutbutter
Meal 4-
Pre-workout 1 scoop Whey protein, Post workout 2 scoops Surge w/ Creatine
Meal 5 & 6-
Same as meal 3
Workout:
A) Wide Grip Bench Press (low double contraction, halfway up, back down, all the way up = 1 rep) 225lbs (6), 205lbs (6), 185 (7, 5) had to keep reducing weight, was supposed to do 4X8
B) Bent Over BB Rows (low double contraction) 135lbs (8, 6, 5, 5)
C1) Seated Cable Rows to stomach 150lbs (12, 12, 11, 12) no rest between super sets
C2)Low Incline DB Bench 55lbs (12, 12, 11, 12)
D1) Close Grip Bench (very slow reps) 95lbs (11, 10, 9, 8) hahaha
D2) Body Drag Curls 65lbs (12, 11, 12, 9)
30 minutes uphill walk on treadmill, 2.9mph, 9 degree incline
Yes, my muscular endurance is crap. Burned like crazy. Not used to all this high rep stuff…
Today’s Food:
Meal 1-
Spaghetti (whole wheat, protein fortified…) 2 scoops Whey protein
Meal 2)-
Yogurt w/ strawberries and blueberries, 1.5 scoops of Whey mixed in
Meal 3)-
5oz lean ground beef, 1 tbsp nat. PB
Meal 4)-
2 scoops Metabolic Drive, 1.5oz Cashews
Meal 5)-
PWO Surge w/ Creatine, 20 minutes later, 1 scoop Whey
Meal 6)-
Thin Steaks (don’t know how much yet, or if I’ll be eating a “fat” with it)
Workout:
A) Romanian Deads 245lbs (8), 275 (8, 8, 8)
B1) Leg Press (feet high, legs close) 450lbs (12), 490 (10, 10, 10)
B2) DB Stiff Leg Deads 50lbs (ea) (15, 15, 15, 15)
C) Leg Curl 120lbs (8, 6), 100 (8, 8)
OK, I have to ask, don’t you think you are going back to solid food a little quickly after the v-diet? I figured you would have slowly upped the food(especially carbs) during the first week just to make sure you don’t revert to some old habits.
Oh, I won’t be able to check out your thread while I’m bored at work. Seems like the IT department feels there is some content on the threads that shouldn’t be viewed. I can get to the main page but can’t enter any threads. I’m hoping to get that changed…
[quote]Arioch wrote:
OK, I have to ask, don’t you think you are going back to solid food a little quickly after the v-diet? I figured you would have slowly upped the food(especially carbs) during the first week just to make sure you don’t revert to some old habits.[/quote]
Well, originally I had planned to try CT’s workout from his ebook, but decided to try the V-Diet first as a kick start. I asked CT where I should start if I were to try the V-Diet, and he told me the week to start (from the ebook).
I’m using a non-mixing, Berardi-esque diet (as mentioned in the ebook) where I eat protein with every meal, 3 meals w/c carbs, 3 w/ fats, carbs in AM and PWO, fats in eve). The overall calories are based on 80% of my total calorie expenditure, based on LBM not weight, so I’m still below maintenance calories.
So far the cravings haven’t been bad at all, actually non-existant. I’m getting pretty full with my meals, and almost forget to eat again.
I know what you’re saying with regard to the recommendation to drink shakes for half of your meals for a while comming off of the V-Diet, but I didn’t feel it was completely necessary in my case since I’m still under maintenance calories and cravings are at bay.
I don’t get tempted nearly as much as I used to, even when I had to make a stop for gas at a Burger King/Dunkin Donuts gas rest stop with the smells pouring out of the building.
My weight went up to 176 yesterday just before bed, and then back down to 174 this morning. I expected the weight to go up a little more than that by now, but I’m not complaining.
I’m also feeling much better/stronger with my workouts, even with the increase in volume.
Hahaha, they must have seen my grotesque naked torso on there and got scared. 
Sounds like you are keeping things in check, good. If it is working, keep at it.
Just make sure to carefully monitor your carbs. I found that they make me add weight faster than I want. They are usually the first to go and get replaced by veges.
Today’s diet (so far):
Meal 1)
Spaghetti, boneless/skinless chicken w/ soy sauce
Meal 2)
More spaghetti (yea, I made a lot last week), 2 scoops Metabolic Drive
Meal 3)
PWO Surge w/ Creatine
Meal 4)
10 pieces of Jumbo Shrimp, 2 tbsp Nat. PB
Meal 5 & 6…to be determined
Today’s Workout:
A) Military Press 95lbs (8, 6) 85lbs (7, 6) Low Double contraction
B) Lat Pull Down 130lbs (11, 9, 9, 8) Low Double contraction
C1) High Incline DB Press 45lbs (10) 50lbs (10, 10, 9) no rest between super sets
C2) Straight Arm Pull Down 50lbs (10, 12, 12, 11)
D1) Decline DB Tri ext. 30lbs (10, 8) 25lbs (10, 9) very slow reps
D2) Hammer Curl 25lbs (12, 10, 10, 10) very slow reps
30 minutes on incline treadmill, 3mph, 9deg incline
Ok - SWR, I am back and checking on you. It has been two days and no posts? What gives?
I will be starting my cutting again soon. A few more days of eating when and what I want and then back to the grind stone for me!
[quote]firebug9 wrote:
Ok - SWR, I am back and checking on you. It has been two days and no posts? What gives?
I will be starting my cutting again soon. A few more days of eating when and what I want and then back to the grind stone for me![/quote]
Hey, hey, I’m still posting. I just haven’t been posting on “off” days.
I planned on posting again after tonight’s workout (I got out of work late today).
Good luck with your cutting. I don’t think I’ll be able to do the Velocity Diet again for a looong time.
This diet’s keeping me at 175 still, but it’s early and I expected more weight gain before losing, so I’m happy.
I also need to remember that a sensible, whole food diet will take longer to see actual fat loss.
Okay, I can finally post today’s meals and workout.
Meals:
Meal 1)-
Yogurt w/ 1.5 scoops of Whey
Meal 2)-
2 scoops Metabolic Drive
1/2 cup Pork $ Beans
Meal 3)-
1 scoop Metabolic Drive, 1 scoop Whey,
1 tbsp natural pb
Meal 4)-
6oz skinless chicken
1tbsp natural pb
4 Flameout
Meal 5)-
Pre-workout-1 scoop Whey
PWO 2 scoops Surge w/ Creatine
Meal 6)-
6oz chicken
1 tbsp ex. virgin olive oil
WORKOUT:
A) Squats 265lbs (8, 8, 8, 8) (each set the reps were slow, slow, fast, fast, slow, slow, fast, fast)
B1) Leg Press (feet wide and at 45 degrees) 400lbs (12, 11, 11, 10)
B2) DB Squats 30lbs (ea) (15, 15, 15, 15)
C) DB Walking Lunges (long steps) 30lbs (ea) (10, 10)
D) DB Walking Lunges (short steps) 30lbs (ea) (10, 10)
E) Leg Extensions 20lbs (100)
Yes, I was actually able to get 100 reps, non-stop. It’s amazing how few I was able to get with 40lbs last week, then had to decrease the weight, and still had to stop before reaching 100.
Leg presses burned like hell, then I had to superset them with DB squats. They kicked my ass, then I had to do 4 more sets of lunges, all of which kicked my ass some more.
The leg-extensions actually felt good, although my quads were getting pretty tight. I think the extra blood flow helps to take some of the lactic acid away.
I can already feel that my muscular endurance is starting to get better. I think I remember Chad Waterbury mention that getting used to higher reps is one of the quickest things our muscles adapt to.
Today’s food log:
Meal 1)-
1/2 cup oatmeal w/ 1 scoop Metabolic Drive + 1 scoop Metabolic Drive by it’s self
Meal 2)-
Yogurt w/ 1.5 scoops of Whey
Meal 3)-
2 scoops Metabolic Drive
Cashews
Meal 4)-
Pre-workout 1 scoop Whey w/ 1 scoop Surge
PWO 1 scoop Surge w/ Creatine
Meal 5)-
8oz lean pork
4 Flameout
Meal 6)-
TBD
I was a little lazy preparing food, and was in a rush this morning, that’s why there’s a lot of liquid protein today.
Workout:
A) Wide Grip Bench, Low Double Contraction
185lbs (8, 8, 7, 6)
B) BB Bent Over Rows, Low Double Contraction
135lbs (8, 8, 7, 6)
C1) Seated Cable Rows
160lbs (12, 12, 12, 12)
C2) Low Incline DB Bench
65lbs (12, 12, 10, 10)
D1) Close Grip Bench, Slow Reps
95 (12), 115 (12, 10, 7)
D2) BB Curls
85lbs (8) 75lbs (8, 8, 7)
30 Minutes Uphill Treadmill Walks
9.5 degree incline, 3.0 MPH
I found my one and only other relaxed back picture from back in June, so I made a comparison with that and yesterday’s back pic.
Way to go. You are making some great progress!!!
[quote]scotty144 wrote:
Way to go. You are making some great progress!!![/quote]
Thanks. I still have a ways to go.
I’m finding out first hand how it’s easy to lose a lot when you have a lot, then it’s not so easy anymore.
I’m still hanging around 175.
And yes, I’m still checking too often. Bad habits are hard to break.