Velocity Inspired Diet

Nutrition
241

Man I am sore and tired today. I have very little energy (glycogen) left, and my body is not using fat for fuel efficiently yet. I weighed 206lbs this morning, but obviously it is just glycogen and water loss. Today is Day 97 of the diet, which means tomorrow will be 14 weeks of dieting in total. I did not really think this diet would take so long; but I should have known better - because I was not really strict nor did I do cardio in the first half of this diet, so it is what it is.

Day 97 of diet 5/12/09 Tuesday.

Morning fasted cardio
Walked on the treadmill for 15 minutes at 3.0mph and 5 incline, then
Walked on the treadmill for 45 minutes at 3.0mph and 7 incline.

I am having trouble even doing cardio right now because of lack of glycogen and my recovery sucks.

Meal 1
hamburger patty - 310 cals
2 cheese slices - 120
9g ketchup - 8
1 scoop whey protein - 130
253g tomato - 46
74g carrots - 30
90g bell peppers - 23
4 fish oil caps - 52

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

CRAP. I was going to eat just a couple of macadamia nuts (28g worth) but I ended up eating the whole small can (127g).

Meal 3
127g macadamia nuts - 1043 cals

GVT leg workout
A1 deadlift 225x10x6
A2 band leg extensions (average band) x10x8
3. neutral grip pull ups b.w.x6,5
4. lying crunch machine b.w.x12,12,10,10,10

Meal 4
hamburger patty - 310 cals
2 cheese slices - 120
9g ketchup - 8
64g Skippy’s chunky PB - 380
131g tomato - 24
122g cucumber - 18

Meal 5
2 crab cake - 380 cals
40g cabbage - 7
4 Flame out - 52

Total for the day 3491 calories.

FitDay macros:
Protein 189.3 (21%)
Carbs 109.6 (12%)
Fiber 26.6
Fats 263.5 (67%)
Total calories 3490.

Thought about doing a carb up, but I figured it was premature. Today is my 7th day of lower carb diet and I think I should go at least until 14 days before doing a real carb up. However, I did increase the calories - I was just feeling so run down and tired I needed a little boost. Hope this works out ok.

242

Just stumbled upon this log and had to congratulate you on your discipline and resultant successes. That’s quite a lot of cardio. The most recent pictures you’ve posted look great and mark a significant change in your physique.

Keep up the good work!

243

[quote]nz6stringaxe wrote:
Just stumbled upon this log and had to congratulate you on your discipline and resultant successes. That’s quite a lot of cardio. The most recent pictures you’ve posted look great and mark a significant change in your physique.

Keep up the good work![/quote]

Thanks nz6stringaxe. I know I have a long way to go and will keep on trying to improve my diet and exercise to reach my long term goals (with six-pack abs being a shorter term goal).

244

Day 98 of diet 5/13/09 Wednesday.

Morning fasted cardio
Walked on the treadmill for 10 minutes at 3.0mph and 5 incline, then
Walked on the treadmill for 1 hour at 3.0mph and 7 incline.

Meal 1
hamburger patty - 310 cals
2 cheese slices - 120
10g ketchup - 9
223g tomato - 40
30g mushrooms - 7
4 fish oil caps - 52

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

GVT chest and back workout
A1 bb bench press - 175x10x6
A2 neutral pull ups - b.w.x10x4
3. dips - b.w.x8,6,8,7
4. DC seated cable row RP - 160x8, 200x6, 250x9/5/5

Meal 3
2 scoops whey protein - 260 cals
5g creatine
5g L-leucine
10 BCAA tabs

Meal 4
2 crab cake - 380 cals
75g mushroom - 17
40g cabbage - 7
32g Skippy’s chunky PB - 190
5 Flameout - 65

Total for the day 1887 calories.

FitDay macros:
Protein 173.0 (36%)
Carbs 60.8 (13%)
Fiber 11.7
Fats 108.7 (51%)
Total calories 1892.

245

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Well week 14 is done, time for pics. I am getting frustrated at the lack of progress between the pictures (week 10, 12, 14 all look the same), but since I did not get fat in one day, I know I will not get ripped in one day either.

Week 14 front

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Week 14 back

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Week 14 crab

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Week 14 lat spread

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Forgot to post the waist measurements for week 14:

Weight 206lbs (-3lbs) all comparisons are from week 12 stats

Waist vacuum 34" (-.25")
Waist push out 38.5" (-.5")
Waist normal 37.75" (-.5")

Bodyfat percentage measured on the Tanita scale 25% (-5%)

250

I should recalculate my daily calorie intake based on my new bodyweight of 206lbs. Using the Velocity Diet 3.0 numbers:

Non workout days
Calories 1590
Protein 240
Fats 43
Carbs 66
Fiber 28
Net carbs = 38

Workout days
Calories 1920
Protein 266
Fats 43
Carbs 117
Fiber 28

Wow, VD 3 is really a lower calorie diet!

The get shredded program’s Calorie Intake based on weight * 10 uses a range from b.w. x 9 up to b.w. x 11:

206 lbs * 10 = 2060 calories.
I guess the range of (1854-2266) should be used. However, even the upper range is still lower than what I have been eating. No wonder I am not progressing at all, I am eating too much.

251

Day 99 of diet 5/14/09 Thursday.

Woke up early, but had to catch up on work so no morning cardio:(

Meal 1
hamburger patty - 310 cals
2 cheese slices - 120
10g ketchup - 9
284g tomato - 51
110g carrots - 45
4 fit fish oil caps - 40

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

Afternoon cardio
Walked on the treadmill for 1 hour at 3.0 mph and 5.0 incline.

Meal 3
hamburger patty - 310 cals
2 cheese slices - 120
50g cabbage - 12
50g carrots - 21
117g stuffed peppers - ???

Then I screwed up the rest of the night consisting of:

Potstickers/mandoo/gyoza = ??? calories
half box of Whoppers milk candy (about 36 pieces/balls) ~ 360+ cals
2 slices of bread ~ 220
garlic flavor cheese ~ 120
Skippy’s chunky PB ~ 285
3 glasses of Soy milk ~ 300

Total calories ??? Most likely about 4000+?
FitDay macros ???

I have no excuse for this. I know I am an emotional eater like most obese/overweight people and right now I am getting stressed out from work, summer school and dieting. I am not dealing with the stress very well, especially at the end of the day. I want to improve on this especially at night when I seem to be most susceptible.

On another note, I read here Forums - T Nation - The World's Trusted Community for Elite Fitness and on IntenseMuscle that Scott M is setting up a body transformation contest. I know that I should be self motivated and continue with this diet purely on an internal motivation basis, but I think I would do better if I enter the contest (regardless of final placing/results) and having a goal to strive for. Right now my original goal of getting a six pack by June 9th does not look like its going to happen (unless I want to flunk out of my class), but I do NOT want to give up. However I know myself and I NEED the extra/external motivation to improve because I refuse to go back to my old obese self and doing the “see food” diet ever again.

252

Day 100 of diet 5/15/09 Friday.

No morning cardio.

Meal 1
hamburger patty - 310 cals
2 cheese slices - 120
10g ketchup - 9
258g tomato - 46
4 fish oil caps - 52

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

Afternoon workout

  1. rack deadlifts (bar at top of knee level) 45x10, 135x8, 225x5, 315x5, 405x5, 495x5
  2. single leg press 20x8, 50x8, 70x8, 90x8
  3. neutral grip pull ups b.w. x 6,4,4,4,4
  4. 90 degree back raises b.w. x 8,8,8,10

Meal 3
2 scoops whey protein - 260 cals
5g creatine
5g L-leucine
10 BCAA tabs

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

Meal 5
1 tbsp Skippy’s chunky PB - 190 cals
28g macadamia nuts - 230
4 Flame out - 52

Total for the day 2093 calories.

FitDay macros:
Protein 171.7 (32%)
Carbs 64.3 (12%)
Fiber 13.1
Fats 131.0 (56%)
Total calories 2098.

I think I have the flu bug or something (hopefully not the swine flu), because I was dragging ass the whole workout. Hopefully a good night’s sleep will help.

253

Day 101 of diet 5/16/09 Saturday.

Morning fasted cardio
Walked on the treadmill for 1 hour at 3.0mph and 7.5 incline, then

light Back workout

  1. HS high row 90x8, 180x8, 270x6, 360x6/4/3 RestPause
  2. T bar row 45x8, 90x5, 135x5, 180x5, 225x5, 270x5
  3. HS low row 90x8, 180x5, 270x5, 360x5, 450x5

Meal 1
2 scoops whey protein - 260 cals
5g creatine
5g L-leucine
10 BCAA tabs

Meal 2
hamburger patty - 310 cals
2 cheese slices - 120
6g ketchup - 5
150g tomato - 27
30g onion - 13
70g bell peppers - 14
4 fish oil caps - 52

Meal 3
hamburger patty - 310 cals
2 cheese slices - 120
6g ketchup - 5
50g onion - 21
50g bell peppers - 10
162g tomato - 29
70g dried mango - 228

Shoulder workout

  1. standing calf machine neutral grip press 60x10, 90x5, 105x5, 120x5, 135x5, 150x5, 165x5, 180x5, 195x5, 210x5, 225x5, 240x5, 255x5, 270x5, 285x5, 300x5, 315x4
  2. bb shrugs 135x15, 225x10, 315x10. power shrug 495x10
  3. cable bent over raises 35x8
  4. seated lateral machine 30x25
  5. different seated lateral machine 50x25
  6. front raises with 25lb plate 25x35

Meal 4
2 scoops whey protein - 260 cals
60g dried mango - 195
5g creatine
5g L-leucine
10 BCAA tabs

Meal 5
2 crab cakes - 380 cals
80g cabbage - 14
56g macadamia nuts - 460
32g Skippy’s chunky PB - 190

Total for the day 3023 calories.

FitDay macros:
Protein 220.7 (29%)
Carbs 183.6 (23%)
Fiber 24.4
Fats 161.0 (48%)
Total Calories 3009.

254

Day 102 of diet 5/17/09 Sunday.

Morning fasted cardio
Walked on the treadmill for 1 hour at 3.0mph and 7.5 incline, then

Chest workout

  1. HS bench press 50x15, 90x10, 140x8, 180x5, 230x4
  2. HS incline bench press 90x8, 140x5, 180x5, 230x5, 270x5, 290x5, 310x3
  3. flat db flyes 25x35

Meal 1
100g dried mango - 325 cals
280g shrimp ceviche - 100
2 scoops whey protein - 260 cals

Back workout

  1. pull ups b.w. x 8,5,5,5,5
  2. t-bar row (with 25lb plates) 100x8, 150x8, 200x6, 225x6
  3. cable decline pullovers 50x10, 70x10, 100x8, 110x8
  4. cable rows 160x8, 200x20 W (Widowmaker)
  5. ez-bar skull crushers 50x15, 70x10, 90x8, 110x6

Meal 2
2 scoops whey protein - 260 cals
5g creatine
5g L-leucine
10 BCAA tabs

Meal 3
hamburger patty - 310 cals
2 jalapeno cheese slices - 220
7g ketchup - 6
50g onion - 21
50g bell peppers - 10

Meal 4
hamburger patty - 310 cals
2 jalapeno cheese slices - 220
7g ketchup - 6
50g onion - 21
50g bell peppers - 10

Meal 5
2 crab cakes - 380 cals
80g cabbage - 14
4 Flame out - 52

Total for the day 2525 calories.

FitDay macros:
Protein 231.2 (37%)
Carbs 131 (21%)
Fiber 10.3
Fats 116.2 (42%)
Total calories 2524

255

Day 103 of diet 5/18/09 Monday.

No morning cardio.

Meal 1
hamburger patty - 310 cals
2 Kraft cheese slices - 120
8g ketchup - 7
282g tomato - 51
50g onion - 21
50g bell peppers - 10
4 fish oil caps - 52

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

light Chest workout

  1. dips b.w. x 8,9,10,10
  2. db incline press 45x8, 55x8, 65x8, 75x6
  3. push ups b.w. x14,10,9,10
  4. freemotion cable flyes (low) 40x8, 50x8, 60x6, 30x25W
  5. db hammer curls 35x8, 55x6, 75x6, 40x20W

Meal 3
2 scoops whey protein - 260 cals
2 black bean buns - ???
5g creatine
5g L-Leucine

Meal 4
2 halibut - 220 cals
280g shrimp ceviche - 100
40g cabbage - 7
40g dried mango - 130
4 Flameout - 52

Total for the day 1770 + 2 black bean buns (best guess at least 600 cals???).

256

Day 104 of diet 5/19/09 Tuesday.

No morning cardio.

Meal 1
hamburger patty - 310 cals
2 jalapeno cheese slices - 220
7g ketchup - 6
282g tomato - 51
50g onion - 21
4 fish oil caps - 52

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

light Leg workout (I still need to find a leg exercise that does not put so much pressure on my back - and Smith was good until my knees started to ache)

  1. smith squat 50x8, 90x5, 140x5, 180x4,3
  2. DC deadlift plate loaded shrug machine 180x8, 270x6, 360x4, 470x6
  3. pull ups b.w. 7,6,4,4
    A1. ab pulldowns with rope 60x12, 70x12, 80x12
    A2. hypers b.w.x8, 10x6, 10x5,5

Meal 3
2 scoops whey protein - 260 cals
5g creatine
5g L-leucine
10 BCAA tabs

Meal 4
2 halibut - 220 cals
1 Kraft single - 60
80g cabbage - 14
106g cucumber - 16
4 Flame out - 52

Total for the day 1712 calories.

FitDay macros:
Protein 168.9 (39%)
Carbs 69.1 (16%)
Fiber 6.4
Fats 85.7 (45%)
Total calories 1712.

Carbs a tad high while fiber and fat a little low. Overall calories ok since activity level was not that high today.

257

Day 105 of diet 5/20/09 Wednesday.

No morning cardio.

Meal 1
hamburger patty - 310 cals
2 jalapeno cheese slices - 220
7g ketchup - 6
279g tomato - 50
50g onion - 21
4 fish oil caps - 52

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

Shoulder workout

  1. db press 25x15, 35x10, 45x8, 55x6, 65x5
  2. standing calf machine neutral grip press 150x8, 210x5, 255x5, 315x3, 165x21
  3. bb shrugs 135x10, 225x10, 315x10, power shrugs 515x10
  4. cable bent over laterals 25x10, 35x10, 40x8, 45x8
  5. lateral machine 35x20
  6. different lateral machine 70x15

Meal 3
2 scoops whey protein - 260 cals
5g creatine
5g L-leucine
10 BCAA tabs

Meal 4
hamburger patty - 310 cals
2 Kraft singles cheese - 120
7g ketchup - 6
100g cucumber - 15
50g onion - 21
59g bell peppers - 10
4 Flame out - 52

Total for the day 1883 calories.

FitDay macros:
Protein 176.9 (38%)
Carbs 55.9 (12%)
Fiber 7.2
Fats 106.3 (50%)
Total calories 1883.

258

I am dieting like a wimp right now and training like a little girl. My cheats have been increasing while my activity level has been going to shit. I kept using the IntenseMuscle contest as an excuse not to diet harder before the contest starts, but I have no idea when it will ACTUALLY start. So I will start dieting seriously again from today (well actually started yesterday), when I realized I am doing nothing but prolonging this perpetual “dieting” I have been doing - and seeing very little results. I guess that is why so many people quit dieting, because when it gets tougher, most people are bitches (including yours truly). Also that is a big reason why there are so few pics that get posted in this forum and website in general. It is so easy to say/write what you are/will do, but harder to follow through.

I read the Get Shredded Diet by Dr. Berardi again yesterday and he list this macro breakdown for a 200lb person.

Protein 150g = 600 cals
Carbs 50g = 200 cals
Fats 132g = 1188
Calories total 2000.

I’ll try to follow it as closely as I can for now and see what happens. Actually he give a range of 1800 to 2200 for a 200lb person. I think I will try to get closer to 1800 on rest days, and 2200 on workout days. The only time I think I will go over is on the weekends should I workout twice on Saturday and/or Sunday, I will maybe get up to 2500.

259

I know you originally said you were not interested in stimulants, but HOT-ROX has some great appetite suppressing qualities that should help you curb that extra eating here and there. You need to tell yourself that that extra food isn’t worth it ad you know you’ll regret it after eating it. Once you’ve finished your temporary enjoyment is over and you realize all you’ve managed to do is slow down your fat loss.

Kudos on the current progress though. You’ve come a long way.

260

[quote]Colonel Matrix wrote:
I know you originally said you were not interested in stimulants, but HOT-ROX has some great appetite suppressing qualities that should help you curb that extra eating here and there. You need to tell yourself that that extra food isn’t worth it ad you know you’ll regret it after eating it. Once you’ve finished your temporary enjoyment is over and you realize all you’ve managed to do is slow down your fat loss.

Kudos on the current progress though. You’ve come a long way.[/quote]

Thanks, but I feel like I have done NOTHING yet. I watched The Biggest Loser show and the middle aged woman who won (Helen) blew me away. She had less knowledge than I did, but her dedication and will power obviously far, far exceeded mine. She lost 140 lbs in total, and 110lbs in just 18 weeks. I only lost about 43 lbs in 15 weeks so far. PATHETIC.

If I am not satisfied with the results of stricter dieting in the next few weeks, I will order HOT-ROX as a last resort. My reluctance is because I used to get jittery drinking just one Starbucks Frappuccino and wondering who or what Cranked my heart rate for hours afterward.

Knowledge without application means nothing. Some of the brightest people in the fitness industry don’t look the part because they only read/research and do not apply what they know. While many of the so called “meatheads” who could care less about research and reading about the said research and the latest fad workouts, are some of the most developed and successful in applying their “limited” knowledge.