Velocity Inspired Diet

Nutrition
221

Day 85 of diet 4/30/09 Thursday.

One thing that made my day was this Q&A from Shelby Starnes from Troponin/Elitefts:

http://asp.elitefts.com/qa/default.asp?qid=94868&tid=

“For the stepmill I used level 4 for the earlier part of the prep, but dropped it to 2 or 3 a couple weeks ago. I don’t think I’ll do any more stepmill before the show though- just treadmill.”

I was/am still having a hard time with the step mill at just level 5, but it was nice to know that even Shelby uses the step mill at a LOWER setting than I do (assuming we use the same Stairmaster step mill model). I know he is better than me in many ways including both physique and knowledge, but I was happy to be doing just 1 thing harder than him.

Weigh in at 209lbs (-1 lbs from last week).

Waist vacuum - 34.25" (-.25" from last week)
Waist push out - 39" (-.5" from last week)
Waist normal - 38.25" (-.25" from last week)

Morning fasted cardio
40 minutes on the Stairmaster stepmill at level 5, then
Walked on the treadmill for 20 minutes at 3.4mph and 3.5 incline.

Afternoon cardio
Walked on the treadmill for 45 minutes at 3.4mph and 3.5 incline.

Leg workout

  1. single leg press 20x8, 50x8, 70x8, 90x8, 120x5
  2. DC shrug machine deadlifts 90x8, 180x8, 270x8, 360x8, 410x8, 430x8
  3. crunches b.w x 12,10,10,10
  4. limited range calf raises b.w. x 10,10,10,10

FitDay macro breakdowns:
Protein 159.5 (36%)
Carbs 152 (34%)
Fiber 16.9
Fats 59.3 (30%)

Total calories 1766.

222

[quote]Free2Be wrote:

Now get your ass back in the weight room and back on the tread mill![/quote]

Will do:)

223

This is a very interesting thread hawaiilifterMike! Congrats on your progress and your results! They are not as bad as you think, even with your shitty start. Though your going to need to cheat less as you get leaner.

Please even if you get to your bday and your not quite in the shape you want to be in, keep going! Take your bday off and do whatever you want then go straight back to it. Don’t stop until you get to your goal. Timetable be damned.

Heres something i do though that you might like to consider. I KNOW that every diet cheat i have is when i leave work, its cold, i am stressed, i am tired and angry and i have no food. Or if i do, its cold. I make sure to have an stewed or baked apple i can heat up and eat. Something hot, with some fibre that will keep me going till i get home. I find that one apple doesn’t impact my fatloss but it does stop me from eating shit. I think its the fibre.

Regardless having an option pre thought out and ready for that time that i am most likely to cheat is what gets me through.

Find your trigger situation, and have a plan to deal with it.

Keep up the good work!

224

[quote]Beatnik wrote:

Please even if you get to your bday and your not quite in the shape you want to be in, keep going! Take your bday off and do whatever you want then go straight back to it. Don’t stop until you get to your goal. Timetable be damned.
Keep up the good work!

[/quote]

Thanks, I will definitely continue after my birthday deadline regardless of what my shape ends up being (six-pack or not).

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I took some pics this afternoon but unfortunately I do not see any changes yet from the previous few weeks photos (weeks 10/12). I am hopeful the increase from 7 hours to 10 hours of cardio per week will pay dividends in the coming weeks.

Week 12 front

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Weel 12 back

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Week 12 crab

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Week 12 lat spread

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Day 86 of diet 5/1/09 Friday.

Morning fasted cardio
Walked 1hr 10 mins on the treadmill at 3.4 mph and 3.5 incline.

Afternoon Back workout

  1. pull ups b.w. x 8,5,5,4,4
  2. T-bar row (25lb plates) 100x8, 150x8, 200x8, 225x8
  3. Cybex rear delt plate loaded machine 180x12, 270x12, 360x12,30 (need to use band for more tension)
  4. ez bar skulls 50x12, 70x10, 90x8, 110x8
  5. iron cross cable freemotion 40x8, 45x8, 50x8, 60x5

Fitday Macros:
Protein 268.1 (22%)
Carbs 552.3 (44%)
Fiber 37.7
Fats 188.5 (34%)

Total calories 4856+ (some incidentals that I did not calculate.)

230

Day 87 of diet 5/2/09 Saturday.

Today’s morning cardio was pretty hard.

Morning fasted cardio
45 minutes on the Stairmaster stepmill at level 5 (without holding onto the hand rails), then
Walked on the treadmill for 1 hour 15 mins at 3.4mph and 3.5 incline.

Afternoon Shoulder workout

  1. bb military 45x15, 65x12, 95x8, 115x5, 135x3, 155x8, 160x5
  2. single arm bb press 35x8, 45x8, 80x8, 90x7
  3. bb shrugs 135x10, 225x8, 315x8, 405x8
  4. cable read delt laterals 30x8, 40x8, 50x8, 55x8
  5. leaning cable laterals 30x8, 35x8, 40x8, 45x6
  6. deficit cable front raise 30x8, 35x8, 40x8

FitDay macro breakdowns:
Protein 186.8 (37%)
Carbs 131.1 (26%)
Fiber 17.5
Fats 82.7 (37%)

Total calories 2002.

231

Day 88 of diet 5/3/09 Sunday.

Had a big project to do and I procrastinated until today, so no cardio:(

Evening workout
GVT semi light workout
A1. bb deadlifts 205x10x6
A2. average band (Elitefts) leg curls 10x6
3. hanging leg raises b.w. x 8,8,8,8
4. partial calf raises b.w.x 10,10,10,10,10

FitDay macro breakdowns:
Protein 148.2 (32%)
Carbs 92.1 (19%)
Fiber 12.6
Fats 104.4 (50%)
Total calories 1910.

232

Day 89 of diet 5/4/09 Monday.

Tomorrow is boys day and I have to eat lunch that the women in our office have preordered for us. I am sure it will be full of carbs so I pushed today’s workout til tomorrow. Hopefully doing cardio twice and working out will negate the damage.

Afterward, I am thinking of reducing my carb intake for the forseeable future, starting from 5/6/09 Wednesday. I think I can comfortably get down to 50 grams per day or so. I do not want to get to ketosis nor do I feel it is necessary for now. I will continue this diet long term like “Spud” Marc Bartley did, so there is no need for a drastic change/modification yet.

The only thing I am wondering about is if I should minus the fiber from the carbs total and use that as a “net” carbs number. As an example, if I ate 70 grams of carbs in total, but 20 grams were fiber…is it actually 50 grams that I ate? Well let’s just see if I go through with it in the first place, haha :)lol

Morning fasted cardio
Walked on the treadmill for 1 hour at 3.4mph and 4.0 incline.

Afternoon cardio
Walked on the treadmill for 32 minutes (7 rounds, plus warm up/cool down 2 mins each)
2 minutes of 6 degree incline alternating with
2 minutes of 18 degree incline walking

FitDay macro breakdowns:
Protein 191.8 (37%)
Carbs 123 (23%)
Fiber 21.1
Fats 93.9 (40%)
Total calories 2092.

233

Day 90 of diet 5/5/09 Tuesday.

Morning fasted cardio:
30 minutes on the step mill at level 5 (without holding the handrails) then,
Using 85lbs bb complex (6 circuits)

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

Evening medium GVT chest/back workout
A1. bb bench press 155x10x6
A2. neutral grip pull ups b.w.x10x4
3. incline db flyes 30x8, 40x8, 50x8, 60x8
4. seated cable rows 150x8, 200x8, last set DC-style Rest Pause (RP) 250x8,5,4 with 25 seconds of rest.

No FitDay breakdowns but ate at least 8,000+ calories.

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I realize I am regressing in both diet and physique because of laziness and a lack of will power. Starting from today, I will go back to listing ALL meals and activities and comparing them with FitDay macros information.

I also began a lower carb diet (similar to strict Velocity diet levels). One good thing about FitDay was that it broke down the macros. I was taking in more than 100g of carbs per day which is too much for me at this point in time. I will not do AD/Atkins diet, but will definitely reduce carbs: striving for 70g carbs - 20g fiber = “net” 50g total per day. I WILL count carbs even from veggies like lettuce, cabbage and such.

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Day 91 of diet 5/6/09 Wednesday.

Morning fasted cardio
Walked on the treadmill for 30 minutes at 3.0 mph and 5.0 incline, then

Using 95lbs 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
hamburger patty - 310 cals
cheese slice - 50
6g ketchup - 6
135g tomato - 24
26g lettuce - 4
17g carrot - 7
4 fish oil caps - 52
10 BCAA tabs

Meal 2
2 scoops strawberry Metabolic Drive - 220 cals
30g cashews - 170
5g L-leucine

Afternoon cardio
Walked on the treadmill for 45 minutes at 3.0mph and 6.0 incline.

Meal 3
hamburger patty - 310 cals
cheese slice - 50
38g cabbage - 9
96g cucumber - 14
4 salmon oil caps - 40

Meal 4
1 crab cake - 190 cals
147g orange roughy filet - 118
80g cabbage - 14
mini Babybel cheese - 70
Meal 5
2 scoops banana Metabolic Drive - 220 cals
4 Flame out - 52

Total for the day 1930 calories.

Fitday macros:
Protein 186 (39%)
Carbs 54.5 (11%)
Fiber 6.8
Fats 107.7 (50%)
Calories 1934

I need to get more fiber in - maybe flaxmeal or more veggies. Overall a good start.

236

Day 92 of diet 5/7/09 Thursday.

Morning fasted cardio
Walked on the treadmill for 30 minutes at 3.0 mph and 7.0 incline, then

Using 95lbs bar, bb complex (6 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
hamburger patty - 310 cals
1 scoop banana Metabolic Drive - 110
cheese slice 2% - 50
cheese slice - 60
9g ketchup - 8
320g tomato - 58
50g carrot - 21
4 fish oil caps - 52
5g L-Leucine
10 BCAA tabs

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

Afternoon cardio
Walked on the treadmill for 45 minutes at 3.0mph and 7.0 incline.

Meal 3
hamburger patty - 310 cals
2cheese slices - 120
50g cabbage - 12
100g cucumber - 15

GVT shoulder and arms workout
A1. bb military 150x10x6
A2. ez-bar curl 70x10x7
3. bb shrugs 135x10, 225x8, 315x8
4. cable rear laterals 35x8, 45x8, 55x8, 65x8
5. cable laterals 30x8, 35x8, 40x8, 45x6

Meal 4
2 scoops whey protein - 270 cals
7 BCAA tabs
5g creatine
5g L-Leucine

Meal 5
hamburger patty - 310 cals
2 cheese slices - 120
190g cucumber - 29
2 scoops banana Metabolic Drive - 220
4 Flameout - 52

Total for the day 2557 calories.

Fitday macros:
Protein 260.2 (41%)
Carbs 75.1 (11%)
Fiber 11.0
Fats 134.1 (48%)
Total calories 2561.

I need to reduce the total amount of fat I am consuming and increase protein. Today I ate 3 hamburger patties, but from tomorrow I will try to limit myself to only 2 or maybe even 1, and drink at least one more protein shake in its place and see how the macros will work out. Fiber still low, got to get on that.

237

Damn, did not wake up in time for fasted morning cardio. Will do cardio before lunch at work then workout after work.

Day 93 of diet 5/8/09 Friday.

Meal 1
hamburger patty - 310 cals
2 scoops whey protein - 270 cals
2 cheese slice - 120
9g ketchup - 8
310g tomato - 56
37g carrot - 15
4 fish oil caps - 52
5g L-Leucine

Walked on the treadmill for 30 minutes at 3.0 mph and 7.0 incline, then

Using 95lbs bar, bb complex (6 circuits)

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

Meal 2
1 scoop whey protein - 135 cals
10 BCAA tabs

Meal 3
2 scoops strawberry Metabolic Drive - 220 cals
30g cashews - 170
4 fit fish oil caps - 40
5g L-Leucine

10 BCAA tabs, then
Leg workout
A1. box squats 45x5, 65x3, 95x3, 135x3, 155x3, 185x3, 205x3, 225x3x3, 205x3, 185x3x3
A2. average band (Elitefts) leg curls x10x6
3. DC style shrug machine deadlifts 180x8, 270x6, 360x4, 450x8
4. crunches on crunch bench b.w. x5x10

Meal 4
2 scoops whey protein - 270 cals
10 BCAA tabs
5g creatine
5g L-leucine

Meal 5
1 crab cake - 190 cals
150g orange roughy filet - 121
80g cabbage - 14

Meal 6
1 scoop banana Metabolic Drive - 110 cals
1 scoop whey protein - 135
4 Flame out - 52

Total for the day 2288 calories.

FitDay macros:
Protein 316.5 (56%)
Carbs 65.6 (11%)
Fiber 13.8
Fats 84 (33%)
Total calories 2289.

Not too bad.

238

Day 94 of diet 5/9/09 Saturday.

Morning cardio:
Walked on the treadmill for 1 hour at 3.0 mph and 7.0 incline, then

Using 95lbs bar, bb complex (7 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 whey protein - 270 cals
5g creatine
5g L-leucine
10 BCAA tabs

Meal 2
hamburger patty - 310 cals
2 cheese slices - 120
9g ketchup - 8
300g tomato - 54
50g carrot - 21
4 fish oil caps - 52
5g L-leucine

Meal 3
32g Skippy chunky PB - 190 cals
1 scoop banana Metabolic Drive - 110
1 scoop whey protein - 135
4 salmon oil caps - 40

GVT chest and back workout
A1. bb bench press 165x10x6
A2. pull ups b.w. x10x4
3. incline db flyes 30x8, 40x6, 50x4, 65x6
4. cable seated rows 150x8, 200x6, (DC style 250x9/6/4 RP)

Meal 4
2 scoops whey protein - 270 cals
5g creatine
5g L-leucine
10 BCAA tabs

Meal 5
1 crab cake - 190 cals
135g orange roughy filet - 108
80g cabbage - 14

Meal 6
1 scoop banana Metabolic Drive - 110 cals
1 scoop whey protein - 135
32g Skippy chunky PB - 190
28g macadamia nuts - 230
mini Babybel cheese - 70
4 Flame out - 52

Total for the day 2679 calories.

FitDay macros:
Protein 312.5 (46%)
Carbs 72.4 (11%)
Fiber 19
Fats 129.5 (43%)
Total calories 2679

Ate a little too much today. Wow, hard to believe I wrote that when I used eat 2500+ calories per meal before this diet.

239

Day 95 of diet 5/10/09 Sunday.

Morning fasted cardio
30 minutes on the Stairmaster stepmill at level 5 (without holding onto the hand rails), then
Walked on the treadmill for 1 hour at 3.0mph and 7 incline.

Meal 1
2 scoops whey protein - 270 cals
5g L-leucine
10 BCAA tabs

Meal 2
hamburger patty - 310 cals
2 cheese slices - 120
9g ketchup - 8
330g tomato - 59

Meal 3
28g mac nuts - 230 cals
2 scoops whey protein - 270
4 fish oil caps - 52

Meal 4
2 crab cake - 380
115g orange roughy filet - 90
80g cabbage - 14
4 salmon oil caps - 40

Meal 5
1 scoop banana Metabolic Drive - 110 cals
1 scoop whey protein - 135
32g Skippy’s chunky PB - 190
4 Flameout - 52

Total for the day 2330 calories.

FitDay macros:
Protein 257.3 (44%)
Carbs 63.3 (11%)
Fiber 17.0
Fats 117.8 (45%)
Total calories 2331.

240

Day 96 of diet 5/11/09 Monday.

Morning fasted cardio
Walked on the treadmill for 20 mins at 3.0mph and 3.0 incline, then
Walked on the treadmill for 40 mins at 3.0mph and 5.0 incline, then

Did complex of light deadlifts with neutral pull ups superset (8 rounds)
A1. bb dealifts 135x8x8
A2. neutral pull ups b.w.x5,5,4,4,4,4,4,4

Meal 1
2 scoops whey protein - 270 cals
5g creatine
5g L-leucine
10 BCAA tabs

Meal 2
1 scoop banana Metabolic Drive - 110 cals
1 scoop whey protein - 135
28g macadamia nuts - 230
276 g tomato - 50
4 fit fish oil caps - 40

Meal 3
1 scoop banana Metabolic Drive - 110 cals
1 scoop whey protein - 135
30g cashews - 170
4 fit fish oil caps - 40

GVT shoulder and arms workout
A1 bb military 155x6,6,6,6,6,5,4,4,3,3
A2 ez-bar curls 80x10x7
3. cable rear laterals 35x8, 45x8, 55x8, 70x7
4. cable laterals 30x8, 35x8, 40x8, 45x8
5. cable front raises 30x8, 35x8, 40x8

Meal 4
2 scoops whey protein - 270 cals
5g creatine
5g L-leucine
10 BCAA tabs

Meal 5
hamburger patty - 310 cals
2 cheese slices - 120
60g carrots - 25
60g bell peppers - 16
4 Flame out - 52

Total for the day 2083 calories.

FitDay macros:
Protein 260.8 (50%)
Carbs 58.4 (11%)
Fiber 14.5
Fats 91.8 (39%)
Total calories 2087