Velocity Inspired Diet

Nutrition
201

Day 72 of diet 4/17/09 Friday.

Morning fasted cardio
Walked on the treadmill for 1 hour at 3.3 mph.

Meal 1
2 scoops banana Metabolic Drive - 220 cals
210g frozen strawberries - 75
112g banana - 100
4 fish oil caps - 52
5g L-leucine

Meal 2
2 scoops banana Metabolic Drive - 220 cals
30g cashews - 170
4 fit fish oil caps - 40

Meal 3
1 scoop Surge workout fuel - 85 cals

light Back workout

  1. bb scapular retraction rows 45x10, 65x10, 95x10, 115x10, 135x10, 155x10, 185x10, 205x10, 225x10, 185x4x10
  2. chins b.w.x4,4,4,4,3
  3. Hammer low rows 180x8, 360x8, 450x8
  4. Cybex plate loaded rear delts 90x10, 180x10, 270x10, 360x10,10

Meal 4
2 scoops banana Metabolic Drive - 220 cals
5g creatine
10 BCAA tabs

Meal 5
5 scallops - 250 cals
1 crab cake - 190
60 cabbag - 11
4 salmon oil caps - 40

Fell asleep before eating Meal 6 probably because I got only 3 hours of sleep the night before so I could do the morning cardio. Will work even harder!

Total for the day - 1673 calories.

15,000+ steps achieved.

202

Day 73 of diet 4/18/09 Saturday.

Meal 1
2 scoops Surge Workout Fuel - 170 cals

Morning fasted cardio
Walked on the treadmill for 1 hour at 3.3 mph.

Chest workout

  1. db incline bench press 30x10, 40x8, 50x8, 60x8, 70x8, 80x6, 85x5, 80x7
  2. bb bench to neck 45x10, 65x8, 95x8, 115x8, 135x6,5,5
  3. db flyes 35x8, 45x8, 55x8

Meal 2
2 scoops Surge Recovery - 325 cals
5g creatine
5g L-Leucine
10 BCAA tabs

Meal 3
3 halibut - 330 cals
80g cabbage - 14

Meal 4
2 mini Babybel cheese - 140 cals
32g Skippy PB - 190
28g mac nuts - 230
30g cashews - 170

Meal 5
2 scoops banana Metabolic Drive - 220 cals
280g frozen blueberries - 140
4 salmon oil caps - 40
5g L-Leucine

Meal 6
32g Skippy PB - 190 cals
28g mac nuts - 230
30g cashews - 170

Meal 7
2 scoops chocolate Metabolic Drive - 200 cals
4 Flameout - 52

Total for the day 2811 calories.

11,000+ steps achieved.

203

Day 74 of diet 4/19/09 Sunday.

Noon fasted cardio (woke up very late)
Walked on the treadmill for 1 hour at 3.3 mph.

Meal 1
2 scoops banana Metabolic Drive - 220 cals
280g frozen strawberries - 100
140g banana - 125
5g L-Leucine
10 BCAA tabs

Meal 2
3 halibut - 330 cals
80g cabbage - 14
4 salmon oil caps - 40

Meal 3
1 scoop Surge workout fuel - 85 cals

Leg workout

  1. rack pulls (2" Above knee) 45x20, 135x10, 225x8, 315x8, 405x8, 495x5, 585x5, 635x5, 675x3,2
  2. lunges using weight plates 10x8, 25x8,8,8,8
  3. straight leg sit ups on benches b.w. x12,10
  4. chins b.w. x4,5,5,4 (could not do calves because of ankles)

Meal 4
2 scoops Surge recovery - 325 cals
5g creatine
5g L-leucine

Meal 5
104g scallops - 92
1 crab cake - 190
85g radish - 55

Meal 6
1 scoop chocolate Metabolic Drive - 100 cals
1 mini Baybel cheese - 70
4 Flameout - 52

Total for the day 1798 calories.

12,000+ steps achieved.

204

you are a determined person, so that is a good thing.

good job on the 17,000 steps!

205

[quote]
2 mini Babybel cheese - 140 cals
32g Skippy PB - 190
28g mac nuts - 230
30g cashews - 170
280g frozen blueberries - 140
4 salmon oil caps - 40
32g Skippy PB - 190 cals
28g mac nuts - 230
30g cashews - 170
4 Flameout - 52

Total for the day 2811 calories.

11,000+ steps achieved.[/quote]

Out of curiosity, why don’t you post macros? That seems like a lot of fat considering how little protein you actually consumed. Also, for your cardio work, are you just walking, or are you raising your heart rate for those steps?

206

[quote]OctoberGirl wrote:

you are a determined person, so that is a good thing.

[/quote]

Thanks. I get inspired to keep going and working harder every time I read The Mighty Stu and others’ contest prep threads. I finally realize how easy what I am doing is compared to what they go through.

207

Day 75 of diet 4/20/09 Monday.

Meal 1
2 scoops chocolate Metabolic Drive - 220 cals
205g apple - 107
14g lettuce - 2
120g tomato - 22
63g cucumber - 9
10g carrot - 4
32g cauliflower - 7
4 fish oil caps - 52
5g L-leucine

Meal 2
2 scoops banana Metabolic Drive - 220 cals
30g cashews - 170
4 fit fish oil caps - 40
5g L-leucine

Walked on the treadmill for 32 minutes HIIT at 3.0 mph
2 minutes of 6 degree incline alternating with
2 minutes of 18 degree incline walking

Meal 3
2 scoops banana Metabolic Drive - 220 cals
210g frozen strawberries - 75
5g L-leucine

Meal 4
2 crab cake - 380 cals
80g cabbage - 14

Meal 5
1 scoop chocolate Metabolic Drive - 110 cals
2 mini Babybel cheese - 140
4 Flameout - 52

Total for the day 1844 calories.

13,000+ steps achieved.

Macro breakdown per FitDay.
Protein = 183
Fat = 80.1
Carbs = 108.1
Fiber = 20.4

Total calories = 1855

Wow! Only a difference of 11 calories. I may just do the FitDay macro breakdowns and totals instead of listing the individual meals from now on.

208

[quote]yerba wrote:

2 mini Babybel cheese - 140 cals
32g Skippy PB - 190
28g mac nuts - 230
30g cashews - 170
280g frozen blueberries - 140
4 salmon oil caps - 40
32g Skippy PB - 190 cals
28g mac nuts - 230
30g cashews - 170
4 Flameout - 52

Total for the day 2811 calories.

11,000+ steps achieved.

Out of curiosity, why don’t you post macros? That seems like a lot of fat considering how little protein you actually consumed. Also, for your cardio work, are you just walking, or are you raising your heart rate for those steps? [/quote]

I do not post macros because I am so lazy. However, I signed up for fit day today and will start posting macros starting today based on the fit day totals.

This Saturday, I kind of had my version of a cheat/high day using more fat but less carbs. I knew that Friday and Sunday would be lower calories, so I wanted to bump up the calories for Saturday with more fat. I know I have to do a better job eating more protein.

For cardio, I am not monitoring my heart rate. I just wear the pedometer in the morning and start my day.

For the steady state cardio, I usually walk with a slight incline of 3.0 degree for now.

When I walk for 1 hour at the following speed:
3.0 mph = approximately 6000 steps.
3.5 mph = approximately 7000 steps.
4.0 mph = approximately 8000 steps.
I would like to walk a lot faster but my ankles continue to give me problems.

For my version of HIIT on the treadmill, I usually alternate between 6 degree and 18 degree inclines for 2 minutes each per interval.

209

Day 76 of diet 4/21/09 Tuesday.

I will continue to use both the FitDay and Calorieking to calculate my calories for at least one week. If both give similar readings, then I will most likely switch to FitDay exclusively since it does the macro breakdowns automatically which is so convenient:)

Weigh in at 210lbs (-3 lbs from last week).

Waist vacuum - 34.5" (-.25" from last week)
Waist push out - 39.5" (-.5" from last week)
Waist normal - 38.5" (-.25" from last week)

Meal 1
2 scoops chocolate Metabolic Drive - 220 cals
156g banana - 139
57g cauliflower - 13
24g lettuce - 4
9g carrot - 4
114g tomato - 21
4 fish oil caps - 52
5g L-leucine

Meal 2
2 scoops banana Metabolic Drive - 220 cals
30g cashews - 170
4 fit fish oil caps 40
5g L-leucine

The treadmills I normally do my HIIT were all being used so I did HIIT on a different treadmill.

Walked on the treadmill for 35 minutes alternating between:
2 minutes at 6 degree incline and
3 minutes at 15 degree incline (Max setting)

This worked out pretty good, as the extra minute at 15 degrees made up for being 3 degree less than normal.

Meal 3
2 scoops banana Metabolic Drive - 220 cals
210g frozen strawberries - 75
5g L-leucine

Meal 4
1 scoop Surge workout fuel - 85 cals

light GVT shoulder and arm workout
A1. dips with assistance from machine 200x20, 150x10, 100x9x10, bwx18
A2. ez-bar curls 60x10, 90x10x10
3. db shrugs 75x10, 100x10, 125x20,20
4. db bent over laterals 50x8, 75x6, 85x5, 75x3
5. cable stretch front raises 20x8, 25x8, 30x8, 35x6
6. db laterals 25x8, 30x8, 40x8

Meal 5
2 scoops Surge recovery - 325 cals
5g creatine
5g L-leucine

Meal 6
1 crab cake - 190
127g scallops - 114
80g cabbage - 14
1 mini Babybel cheese - 70
4 Flame out - 52

Total for the day 2028 calories

15,000+ steps achieved.

Macro breakdown based on FitDay.

Protein 193.9
Carbs 178.8
Fiber 16.9
Fats 62.7

Calories 2057. A difference of 29 calories.

210

Day 77 of diet 4/22/09 Wednesday.

I think starting from next week I will take this diet/cardio to a whole new level. I do not have much more time until my deadline (June 9th, so 47 more days!) so I am thinking of increasing cardio from 7 times per week to at least 10. We will see how that goes.

I also might do barbell complexes instead of some treadmill work as a change of pace for cardio. I am unsure if I should count it as a form of HIIT or just a replacement for steady state. I will read Afterburn II tonight to refresh my memory. Right now my hamstrings and lower back gets pretty fried every time I do the 18 degree incline HIIT and I do not want to injure it so that is the reason for a thinking about a change.

Meal 1
2 scoops chocolate Metabolic Drive - 220 cals
61g eggs - 95
96g tomato - 17
73g cucumber - 11
15g carrot - 6
34g cauliflower - 8
34g lettuce - 6
4 fish oil caps - 52
5g L-leucine

Meal 2
2 scoops chocolate Metabolic Drive - 220 cals
30g cashews - 170
4 fit fish oil caps - 40
5g L-leucine

Stationary bike HITT
warm up - pedal for 5 minutes at level 3 resistance
Then did 21 minutes of HIIT alternating between:
1 minutes of level 6 resistance
2 minutes of level 2 resistance
cool down for 5 minutes at level 3 resistance
Then
Walked on the treadmill for 20 minutes at 3.3 mph (forgot to wear pedometer during this walk).

Meal 3
2 scoops banana Metabolic Drive - 220 cals
280g frozen strawberries - 100
5g L-leucine

Meal 4
1 scoop Surge workout fuel - 85 cals

Chest workout

  1. bb bench press 45x10, 65x10, 95x10, 115x10, 135x8, 155x8, 185x5, 225x1, 205x5
  2. db incline press 55x15, 65x12, 60x12, 55x12,12,12
  3. seated db curls 30x8, 35x8, 40x8, 45x5
  4. db flyes 30x10, 40x10, 55x8

Meal 5
2 scoops Surge recovery - 325 cals
5g creatine
10 BCAA tabs

Meal 6
1 crab cake - 190 cals
112g scallop - 100
57g eggs - 88
80g cabbage - 14
4 Flameout - 52

Total for the day 2019 calories.

9,000+ steps achieved. I did not wear it during cardio because I thought that the bike pedaling will add steps that I did not take. I forgot to wear it when I did 20 minutes of walking.

Fitday macro breakdown
Protein 204.2
Carbs 154.9
Fiber 16.2
Fats 68.2
Calories 2076.

Difference of 57 calories.

211

Day 78 of diet 4/23/09 Thursday.

Man, it is hard to wake up at 3:30am. I am used to waking up at 5:00am so it is a big change that I have to live with for now (to do morning cardio on the weekdays). I need to sleep earlier than midnight though as I am tired and sleepy at work now.

Nate’s recent article made me want to try increasing my pull ups to double digits. I never did more than 5 in one set, so I will start off with suggestion #1 by Poliquin about volume. Of course as I lose more weight, it will become easier, but as I posted before, I could not do even 1 in high school when I weighed 140lbs. I still wonder if what waylanderxx said that he could do 30+ in one set at a bodyweight of 275lbs is B.S. or not.

Fasted morning cardio
Walked on the treadmill for 1 hr at 3.3 mph
Pull ups - b.w. 10x3

Meal 1
2 scoops banana Metabolic Drive - 220 cals
90g eggs - 140
280g frozen strawberries - 100
4 fish oil caps - 52
5g L-leucine

Meal 2
2 scoops chocolate Metabolic Drive - 220 cals
30g cashews - 170
4 fit fish oil caps - 40
5g L-leucine

Meal 3
1 scoop Surge workout fuel - 85 cals

Leg workout (I don’t know if HIIT cycling yesterday made me weaker but my legs felt like noodles and weak.

  1. bb squats - 45x5, 65x5, 95x5, 135x5, 185x3, 235x3, 285x2, 325x1
  2. pull throughs Cressy style 100x8, 125x8, 150x8,8
  3. land mine 55x5,5,5,5
  4. single leg press 20x8, 40x8, 50x8, 70x8

Meal 4
2 scoops banana Metabolic Drive - 220 cals
126g frozen mixed berries - 70
140g frozen strawberries - 50
5g creatine
5g L-leucine

Meal 5
2 crab cake - 380 cals
80g cabbage - 14
2 mini Babybel cheese - 140
4 Flame out - 52

Total for the day 1953 calories.

15,000+ steps achieved.

FitDay macro breakdown:
Protein 172.6
Carbs 124.7
Fiber 19
Fats 86.5
Calories 1957

Difference of only 4 calories.

212

Day 79 of diet 4/24/09 Friday

Morning cardio HIIT?
20 minutes on the Stairmaster stepmill at level 5.
OMG, I don’t know if it is because of the accumulated fatigue but just 20 minutes of the stepmill has been the hardest cardio I have done thus far. I don’t know how Spud and other people do an hour at a time. Also I set my level at 5 = 53 steps/minute and the machine goes up to LEVEL 20! Damn!!!
After this, I did a light barbell complex.

Using 45lb bar only, bb complex (5 circuits)

  1. row x 8
  2. cleans x 8
  3. military press x 8
  4. squat x 8
  5. good morning x 8

Meal 1
2 scoops banana Metabolic Drive - 220 cals
81g eggs - 126
280g frozen strawberries - 100
4 fish oil caps - 52
5g L-leucine

Meal 2
2 scoops chocolate Metabolic Drive - 220 cals
30g cashews - 170
4 fit fish oil caps - 40
5g L-leucine

Walked on the treadmill for 50 minutes at 3.3mph

Meal 3
2 scoops banana Metabolic Drive - 220 cals
144g eggs - 223
63g frozen mixed berries - 35
140g frozen strawberries - 50

Meal 4
2 crab cake - 380 cals
80g cabbage - 14
35g boursin cheese - 145
30g mac nuts - 246

Total for the day 2241 calories.

17,000+ steps achieved.

FitDay macro breakdown:
Protein 183.2
Carbs 114.3
Fiber 21.3
Fats 120.6
Calories 2262

Difference of 21 calories.

213

Day 80 of diet 4/25/09 Saturday.

Refeed day!:slight_smile:

Morning cardio HIIT
25 minutes on the Stairmaster stepmill at level 5.

Using 65lbs bar, bb complex (5 circuits)

  1. row x 8
  2. cleans x 8
  3. military press x 8
  4. squat x 8
  5. good morning x 8

Walked on the treadmill for 1 hour at 3.3mph.

Meal 1
336g spinach and cheese ravioli - 600 cals
2 scoops banana Metabolic Drive - 220
1 pouch Yoplait triple berry smoothie - 140
4 fish oil caps - 52
5g L-leucine

Meal 2
3 slices double fiber bread - 210
64g Skippy chunky PB - 380
29g boursin cheese - 120

Meal 3
2 scoops Surge workout fuel - 170 cals

Back workout

  1. pull ups - b.w. x8,5,5,4,4 (almost got double digit on 1st set)
  2. t-bar row (w/ 25lb plates) 100x10, 150x8, 200x8, 225x5
  3. cable decline pull overs 50x10, 70x10, 90x8, 100x9
  4. Cybex rear delt machine 180x10, 270x10, 360x10,15
  5. decline skull crushers 50x10, 70x8, 90x8, 110x5

Meal 4
2 scoops Surge recovery - 325 cals
5g creatine
5g L-leucine

Meal 5
3 slices double fiber bread - 210
75g boursin cheese - 310
50g multigrain Cheerios - 190
496g soy milk - 200
3 mini Moon Pies 390

Total for the day 3517 calories.

13,000+ steps achieved.

FitDay macro breakdowns:
Protein 145.7
Carbs 458.3
Fiber 60.6
Fats 126.4
Calories 3524

Difference of 7 calories.

214

Day 81 of diet 4/26/09 Sunday.

Back to REALITY.

Walked on the treadmill for 1 hour at 3.4 mph.

Pull ups (last time I did 30 reps in 10 sets)
b.w. x 4,4,3,3,3,4,3,4,3,4 (35 reps in 10 sets, small improvement)

leg raise station - b.w.x8,8,8,8

Meal 1
2 scoops banana Metabolic Drive - 220 cals
126g frozen mixed berries - 70
140g frozen strawberries - 50
4 fish oil caps - 52
5g L-Leucine

Meal 2
3 halibut - 330 cals
100g cucumber - 15
120g tomato - 22
80g cabbage - 14
50g daikon - 17

Meal 3
1 scoops Surge workout fuel - 85 cals

Leg workout

  1. single leg press 20x8, 50x8, 70x8, 90x8, 110x8
  2. DC shrug machine deadlift 90x8, 180x8, 270x8, 360x8, 410x5
  3. leg raises b.w.x8,8,8,8
  4. partial standing calf raises no weight b.w.x10,10,10,10 (will not do any loading on calves until ankles are healed)

Meal 4
2 scoops banana Metabolic Drive - 220 cals
126g frozen mixed berries - 70
140g frozen strawberries - 50
5g creatine
5g L-Leucine

Meal 5
2 crab cake - 380 cals
80g cabbage - 14
30g daikon - 10
4 salmon oil caps - 40

Total for the day 1659 calories.

12,000+ steps achieved.

FitDay macro breakdowns:
Protein 136.2
Carbs 159.4
Fiber 17.9
Fats 52.8
Calories 1659

Difference of 0 calories. Since I am inputting in a lot of custom foods, the differences are very small. Starting after week 12 (day 84), I will only list the exercises and Fitday macros instead of this tedious (for the readers) individual meals.

215

Day 82 of diet 4/27/09 Monday.

Morning cardio HIIT
30 minutes on the Stairmaster stepmill at level 5.

Using 75lbs bar, bb complex (5 circuits)

  1. row x 8
  2. cleans x 8
  3. military press x 8
  4. squat x 8
  5. good morning x 8

Meal 1
2 scoops banana Metabolic Drive - 220 cals
126g frozen mixed berries - 70
140g frozen strawberries - 50
4 fish oil caps - 52
5g L-Leucine
10 BCAA tabs

Meal 2
2 scoops chocolate Metabolic Drive - 220 cals
30g cashews - 170
4 fit fish oil caps - 40
5g L-leucine

Meal 3
155g eggs - 240
230g tomato - 41
108g cucumber - 16
9g carrot - 4
mini Babybel cheese - 70

Meal 4
1 scoop Surge workout fuel - 85 cals

Shoulder workout

  1. bb military 45x15, 65x12, 95x8, 115x6, 135x5, 155x6, 155x7
  2. single arm bb press 25x10, 35x8, 70x8, 80x10
  3. bb shrugs 135x10, 225x8, 315x8, 405x6
  4. cable rear laterals 25x10, 30x8, 35x8, 40x8
  5. cable leaning laterals 25x8, 30x8, 35x8, 40x6
  6. cable deficit front raise 25x8, 30x8, 35x8, 40x6

Meal 5
2 scoops banana Metabolic Drive - 220 cals
126g frozen mixed berries - 70
140g frozen strawberries - 50
5g creatine
5g L-Leucine
10 BCAA tabs

Meal 6
1 crab cake - 190 cals
175g scallops - 156
80g cabbage - 14
30g daikon - 10
4 Flame out - 52

Total for the day 2040 calories.

7,000+ steps achieved (the pedometer did not register the steps I took during the stair mill. I will not wear it anymore and only just list the exercise and duration from now on).

FitDay macro breakdowns:
Protein 202.9
Carbs 143.3
Fiber 20.5
Fat 81.7
Calories 2121

Difference of 81 calories.

216

Day 83 of diet 4/28/09 Tuesday.

Morning fasted cardio
35 minutes on the Stairmaster stepmill at level 5, then
Walked on the treadmill for 30 minutes at 3.4mph.

I was good until after lunch, when my desire to eat crap/junk food was stronger than my goal of a six pack. Oh well, there is always tomorrow.

2 scoops banana Metabolic Drive - 220 cals
63g frozen mixed berries - 35
140g frozen strawberries - 50
4 fish oil caps - 52
5g L-Leucine
10 BCAA tabs
2 scoops chocolate Metabolic Drive - 220 cals
65 Garlic and herb Pretzel sticks - ? (over 1000 cals)
3 shortbread cookies - ???
8 Magic creams PB - 1200
1.5oz Sun chips french onion - 210
4 fit fish oil caps - 40
5g L-Leucine
apple - ???
candied popcorn - ???
3 cups of soy milk - 300
big bowl of rice - ? (over 1000 cals)
2 crab cake - 380
3 slices of Spam - ???
cabbage - ???
daikon - ???

Total for the day for food I counted the calories, about 2707 cals + the things I did not calculate, which brings it to approximately 5000 - 6000 cals. I was lucky that I broke down AFTER lunch, otherwise it would have been double easily.

It is so fucking easy to eat 10,000+ calories per day if I ate junk food all day (I did not even eat ice cream nor drink regular soda), but this day’s failure will not stop me from doing better tomorrow.

217

Day 84 of diet 4/29/09 Wednesday.

I was supposed to weigh myself and take pics tonight, but because of yesterday’s fuck up, I will do both tomorrow. I will not list meals and steps achieved anymore, only the exercises I did and the FitDay macro breakdowns at the end of the day.

Morning fasted cardio
Walked 1 hour on the treadmill at 3.4 mph and 3.5 incline.

Afternoon cardio
Walked 1 hour on the treadmill at 3.4 mph and 3.5 incline.

Evening Chest/bi workout

  1. bb bench press 45x15, 65x10, 95x8, 115x8, 135x6, 185x10
  2. db incline press 35x15, 45x15, 55x15
  3. Mechanical bicep drop sets with 30lb ez-curl bar
    A. spider curl x 11, 16, 12, 12
    B. preacher curl x 7, 7, 5, 6
    C. standing curl x 5, 7, 6, 7
  4. cable cross over 50x8, 60x8, 70x8, 80x8

FitDay Macros:
Protein 167.3 (36%)
Carbs 116.5 (25%)
Fiber 17.5
Fats 80 (39%)

Total calories 1843.

218

what is your sleep schedule like, Mike?

219

[quote]nikinine wrote:
what is your sleep schedule like, Mike?[/quote]

Currently, I try to sleep by 10:00pm and wake up at 3:15am on the weekdays. On the weekends I sleep in more and varies.

220

Keep it up Mike. I hope that this new cardio works.

That was a hell of an eating day yesterday! HAHAHA.

When you feel crazy cravings and hunger just know it is because your body has reached a lower body fat set point than your body is used to. Embrace the cravings as a good sign that you have lost fat.

Now get your ass back in the weight room and back on the tread mill!