Just remember it’s not about losing it, it’s about keeping the pounds off. Make a lifestyle change and stop the fast food for good :]!
Hey man, good job and more power to you. I just finished V-Dieting myself and lost just over 21 lbs and 3 inches off my waist (255 to 233). Anyway I just wanted to say how useless those scales are. From before to after the V-diet my bf% did NOT change significantly by the scale…maybe 1% if that.
The whole reason I got the thing was I thought it could show me changes before the tape measure or calipers would show it…anything but in my case. Just my 2 cents…mine was also a Tanita, not sure what model number atm.
Just as a possible suggestion – generally I don’t post something that is a new idea to me and hardly-tried, but this seems like a good time to make an exception.
I decided to very briefly do pretty much the V-Diet but with the following exceptions: supplementation of sodium (table salt), potassium (“Salt Substitute”), magnesium (magnesium citrate), multivitamin, substitution of olive oil for nuts or nut butter (because I will eat 1000-1500 calories of nuts in one evening, and with regard to peanut butter because I don’t want to consume unnecessary linoleic acid), and now the point perhaps relevant to you:
Additional calories “earned” by aerobic crap.
If I do 1000 calories, according to the machines, of aerobics, this earns me 500 calories of added food to the diet.
Now I hate aerobics, and this gives me motivation to do them. And the extra food does NOT impair the diet because I burned twice as many calories to earn the food as what the food is.
With the problems you’ve had of going too far, perhaps this could help you. I am doing it on a day-by-day basis but you could do it longer term. Burn so many calories by aerobics above and beyond what you ordinarily would do, and allow yourself extra food of half that many calories. So if you want 3000 calories above and beyond your usual intake, you can do it as soon as you’ve burned 6000 extra.
It seems possible that might work for you better than limiting yourself to Thanksgiving, Christmas, and your birthday.
Hope you have much success! (Whether trying this or not.)
[quote]Bill Roberts wrote:
With the problems you’ve had of going too far, perhaps this could help you. I am doing it on a day-by-day basis but you could do it longer term. Burn so many calories by aerobics above and beyond what you ordinarily would do, and allow yourself extra food of half that many calories. So if you want 3000 calories above and beyond your usual intake, you can do it as soon as you’ve burned 6000 extra.
It seems possible that might work for you better than limiting yourself to Thanksgiving, Christmas, and your birthday.
Hope you have much success! (Whether trying this or not.)[/quote]
I will increase my activity level from tonight. I started to get lazy again and did not do morning cardio - I just have to be more consistent. I think I will have a better chance as you suggested of increasing exercise on days I eat more than normal, rather than only trying to limit food intake everyday.
The perfect day for me if I overeat - in terms of exercise:
1 hour of fasted morning cardio
1 hour of afternoon cardio
1+ hour of weight lifting at night.
There were a few days that I actually did all three, but not consistently enough to offset my diet thus far.
Day 127 of diet 6/11/09 Thursday.
I am at least half way through the junk food from my birthday.
Morning fasted cardio
Walked on the treadmill for 1 hour and 30 minutes at 3.0 mph and 9.0 incline
Meal 1
Surge workout fuel - 170 cals
Chest workout
- seated HS bench press - 90x10, 140x8, 180x5, 230x3, 270x4
- seated HS incline press - 90x10, 180x8, 270x5, 340x3
- db flyes 25x10, 50x16
Meal 2
1 scoop whey protein - 130 cals
2 scoops waxy maize - 320
5g creatine
5g L-leucine
Meal 3
Teriyaki steak ~ ???
2 scoops rice ~ 330
1 scoop mac salad ~ 290
Finished the last of the plate lunches.
Meal 4
Nutter Butter creme patties - 768 cals
1 Pepperidge Farm Tahoe Cookie - 130
1 cup chocolate soy milk - 150
1 cup vanilla soy milk - 100
Meal 5
2 scoops Surge workout fuel - 170 cals
Back workout
- neutral grip pull ups b.w. x 7,4,3,4,4
- t-bar row w/ 25lb plates 100x10, 150x8, 200x6, 250x11
- seated cable row 150x8, 200x8, 250++(stack)x12
- freemotion cable iron cross 30x10, 40x10, 50x8, 60x7
- db decline exts 25x15, 40x8, 65x4
Meal 6
2 scoops banana Metabolic Drive - 220 cals
210g frozen strawberries - 75
142g banana - 126
5g creatine
5g L-leucine
10 BCAA tabs
Meal 7
1 slice haupia cake ~ ??? (finished the haupia cake)
1 slice chantilly cake ~ ???
84g Tostitos chips - 420 cals
150g 6 layer dip - 175
1 cup vanilla soy milk - 100
1 Nestle Drumstick vanilla fudge - 320
Meal 8
Nutter Butter creme patties - 640 cals (finished the Nutter Butter patties)
1 cup vanilla soy milk - 100
4 Flame out - 52
Total for the day (best guesstimate) 5000 - 6000 calories.
When I bought all this junk food for my birthday, I thought I would really enjoy it, but I am not really enjoying it as much as I thought I would. One reason is that no one else is eating it with me. As I mentioned previously, my brother and parents are not eating the crap I bought which is taking some of the fun out of it. I really should have known better and not go overboard in the first place.
Yesterday I watched Skip La Cour’s Packing On Muscle! Max-OT Style dvd and Layne Norton’s Unleased dvd. Skip’s dvd was impressive for the lifting aspect of the dvd. If he is natural, he is the most impressive natural bodybuilder I have ever seen besides (IFBB pros Mike Ashley? and Chirs Faildo).
While Layne is knowledgeable, his dvd is not really a real training dvd. It touches on training, diet, and cardio but does not really go in depth. But he does outline his lifting theory - which is similar to Billy Mimnaugh’s (Billy does Westside in the mornings and bodybuilding split in the evenings).
One aspect of Norton’s dvd I liked was the bulking/dieting cycle he does. He bulks for about 4-6 weeks (gaining about 4 lbs in total) then cuts for 2-4 weeks (losing about 2 lbs) for a net of 2lbs, to minimize fat gain. I guess I am in the bulking phase right now (until I finish all my junk food) then I will start cutting/dieting again. I will post pics when I am done with all my junk food to see how much FATTER I got. I am hovering around 210lbs, so it was not much of a bulk however.
Day 128 of diet 6/12/09 Friday.
I forgot to mention (even though I really don’t need to if you saw my pics or read my log at all), my goal for a six-pack was a total failure - TOTAL FAIL. My birthday was three days ago (June 9th) and I don’t even have a two-pack. I am not going to set goals anymore because I am not good at setting realistic goals for myself and I do not follow through with said goals.
The good news is that I am over half way through the junk food that I bought for my birthday. I think I will be done with my Layne Norton’s style short term bulking this weekend. I am not going to quit because I always have to learn the hard way and I still want to lose body fat, it will just take me way longer than I unrealistically thought. I mentioned I am dumb countless times so it should not come as a surprise to anyone.
No morning fasted cardio because I suck at life (stole this line from Alpha)
Meal 1
1 slice of chantilly cake ~ ??? (finished the all the cakes)
6 Nutter Butter cookies - 390
207g tomato - 37
1 cup chocolate soy milk - 150
4 fish oil caps - 52
Meal 2
6 Nutter Butter cookies - 390 cals
Muscle Milk RTD - 160
Meal 3
1oz Cheetos - 160 cals
1oz Doritos cool ranch - 150
1oz Doritos nacho cheese - 140
10 sourdough pretzels - 220
6 Nutter Butter cookies - 390
Muscle Milk RTD - 160
Meal 4
Fun sized candy:
Almond Joy - 80
Baby Ruth - 85
Kit Kat - 67
M&M peanut - 90
M&M plain - 85
Nestle crunch - 50
Snickers - 80
Muscle Milk RTD - 160
Meal 5
Muscle Milk RTD - 160
Leg workout
- leg press 20x10, 50x10, 90x10, 180x10, 270x8, 360x8, 470x8
- DC deadlifts 180x8, 270x6, 360x4, 560x5
- pull throughs 100x10, 125x10, 150x12
- DC seated calf raise 45x8
- standing cable abs w/ rope 80x10, 90x10, 100x10, 110x6
Meal 6
1 scoop whey protein - 130 cals
2 scoops waxy maize - 320
5g creatine
5g L-Leucine
Meal 7
84g Tostitos chips - 420 cals
180g 6 layer dip - 210
6 Nutter Butter cookies - 390
1 cup soy milk - 100
4 Flame out - 52
Total for the day (best guesstimate) 5000 calories.
Hey nice post Bill!
I also supplemented with protassium, magnesium, lots of vitamins and had chicken with veggies for dinner every night (with salty seasoning). I also frequently had cheese sticks for an evening treat (fats still mostly came from fish oils tho). For family outings / bbq I would sometimes cheat (lean burger with cheese and no bun, potato, etc). I compensated for it by adding more walks or cardio.
Feel good about the progress you’ve made!
I didn’t read all 13 pages, just the first few and last few. You’ve had your struggles, but you’ve proven that you can make a positive change. Know that if you maintain the required discipline you’ll reach your goals. This can carry over into the rest of your life as well.
Get yourself into a healthy lifestyle (nutrition, exercise, sleep, etc.) and watch the progress continue.
I’m fortunate that I didn’t have to make as drastic a transformation as you, but one thing that helped me was weighing myself every morning (wake up, urinate, weigh, write it down). I needed to see constant progress. 0.5 pounds per day is 3.5 pounds per week (I was only looking to lose about 20 pounds). I knew that if I overate I wouldn’t make my daily goal, and that kept me motivated to keep my food intake where I needed it.
In addition to getting my weight/bodyfat down, I reduced my waist size from 36 to 33, and also my cholesterol went from “slightly on the high side” (I don’t have the original numbers) to (to quote my doctor) excellent numbers.
Keep at it!
[quote]nkb1964 wrote:
Keep at it![/quote]
Will do after I finish off the rest of my junk food. I will be done by Saturday. I will go back on the diet wagon on Sunday.
Day 129 of diet 6/13/09 Saturday.
Finished birthday bulking today, so back to the diet tomorrow. Will post pics of mini birthday bulk tonight.
Morning fasted cardio
Recumbant bike cycling for 1 hour at level 3 and manual setting.
Walking on the treadmill for 1 hour at 3.0 mph and 9.0 incline.
Meal 1
2 scoops banana Metabolic Drive - 220 cals
280g frozen strawberries - 100
109g banana - 97
4 fish oil caps - 52
5g L-Leucine
Meal 2
2 scoops Surge Workout Fuel - 170 cals
Chest workout
- seated HS bench press 50x15,15 90x10, 140x8, 180x5, 230x3, 270x5
- Nautilus flat press 100x12, 140x10, 170(stack)x12
- Cybex lying plate loaded press 50x10, 90x8, 140x8, 180x8, 230x2
- seated HS incline bench 90x10, 180x8, 270x5, 340x4
- perfect chin up b.w. 5,5,5,5
Meal 3
1 scoop whey protein - 135 cals
2 scoops waxy maize - 320
5g creatine
5g L-Leucine
Meal 4
84g Tostitos chips - 420 cals
210g 6 layer dip - 245
1 cup soy milk - 100
1 cup chocolate soy milk - 150
7 Nutter Butter cookies - 455
1 Nestle Drumstick vanilla fudge - 320
Meal 5
56g Tostitos chips - 280 cals
90g spinach & artichoke dip - 300
Meal 6
Tteuk (korean rice cake) ~ ??? cals
4 Flameout - 52
Total for the day (best guesstimate) ~ 4000 - 5000 calories.
First day back on the diet bandwagon.
Day 130 of diet 6/14/09 Sunday.
Afternoon fasted cardio - woke up late.
Walked on the treadmill for 1 hour at 3.0 mph and 9.0 incline.
Meal 1
2 scoops banana Metabolic Drive - 220 cals
280g frozen strawberries - 100
92g banana - 82
202g tomatoes - 36
4 fish oil caps - 52
5g creatine
5g L-Leucine
Meal 2
hamburger patty - 310 cals
jalapeno cheese - 110
Kraft single cheese - 60
10g ketchup - 10
115g onions - 37
85g bell peppers - 23
4 salmon oil caps - 40
Meal 3
2 scoops Surge Workout Fuel - 170 cals
Back workout
- pull downs 150x10, 200x8, 250x5,6
- neutral pull ups b.w. 4,5,3,4,4
- seated cable rows 150x10, 200x8, 250++(stack)x14
- freemotion cable iron cross 30x10, 40x10, 50x8, 60x10
- decline db ext 30x15, 40x10 (elbow pain)
- cable rope push downs 150(stack)x12,10
Meal 4
1 scoop whey protein - 135 cals
2 scoops waxy maize - 320
5g creatine
5g L-Leucine
Meal 5
orange roughy filet - 126 cals
60g spinach & artichoke dip - 200
40g cabbage - 7
4 Flame out - 52
FitDay macros:
Protein - 144.9 (28%)
Carbs - 205.8 (39%)
Fiber - 13.6
Fats - 75.0 (33%)
Total calories 2090.
Day 131 of diet 6/15/09 Monday.
Meal 1
2 scoops banana Metabolic Drive - 220 cals
280g frozen strawberries - 100
87g banana - 77
202g tomatoes - 36
4 fish oil caps - 52
5g L-Leucine
Meal 2
Muscle Milk RTD - 160 cals
1 slice cake ~ 466 (last day for a coworker who is transferring out of our division)
Meal 3
Muscle Milk RTD - 160 cals
30g cashews - 174
Meal 4
Muscle Milk RTD - 160 cals
28g macadamia nuts - 230
4 fit fish oil caps - 40
5 sourdough pretzels - 110
light Chest workout
- Cybex eagle chest press 50x10, 110x10, 150x10, 210x10, 250x5, 290(stack)x6
- Cybex eagle incline press 110x10, 210x8, 290(stack)x4
- db flyes 25x12, 50x17
Meal 5
Larabar cashew cookie bar - 210 cals
Larabar cherry pie bar - 190
Almond Joy - 80
M&M w/ peanuts - 90
Evening cardio:
Walked on the treadmill for 30 minutes alternating between:
2 minutes at 3.0 mph and 6.0 incline and
3 minutes at 3.0 mph and 15.0 incline.
Meal 6
56g Tostitos chips - 280 cals
100g Tostitos Salsa con Queso dip - 120
Meal 7
3 Hawaiian Host chocolates - 260 cals
Hersey’s Milk chocolate - 67
Kit Kat - 67
M&M plain - 85
Nestle crunch - 50
Reese’s PB cup - 85
Snickers - 80
4 Flame out - 52
FitDay macros estimated because of cake:
Protein 144.4 (15%)
Carbs 400.1 (42%)
Fiber 32.8
Fats 181.9 (43%)
Total calories ~ 3702.
Damn I can’t even do 2 days of dieting in a row. I should quit dieting and bulk for the rest of my life.
Why is it that it is so easy for me to abstain from alcohol, tobacco, narcotics, etc… but not junk food?
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Answer: I am a fucking RETARD.
Day 132 of diet 6/16/09 Tuesday.
I will try to eat more protein for breakfast and see if that will curb my appetite.
Meal 1 - (total of 95g of protein)
3 scoops vanilla Metabolic Drive - 300 cals
1 scoop whey protein - 135
211g tomatoes - 38
4 fish oil caps - 52
5g L-leucine
Did NOT work for shit, was hungry as hell after just 1 hour at work.
Meal 2
2 Muscle Milk RTD - 320 cals
120g sweet potato - 108
Meal 3 (using Zippy’s nutritional profile as sample)
Beef stew ~ 520 cals
Chili frank ~ 710
2 scoops mac salad ~ 580
3 scoops rice ~ 495
Meal 4
Muscle Milk RTD - 160 cals
light Back workout
- Cybex eagle pull downs 50x10, 110x10, 150x10, 210x10, 250x5, 290(stack)x6
- db rows 50x5, 75x5, 100x5, 125x5, 150x12
- seated cable rows 100x5, 200x5, 300(stack)x6
- Cybex eagle incline pulls 110x8, 210x8, 290(stack)x10,10
Meal 5
2 scoops whey protein - 270 cals
3 scoops waxy maize - 480
5g creatine
5g L-leucine
Evening cardio/HIIT?
18 minutes of upright bike pedaling alternating between:
1 minute 30 seconds at level 3 and
30 seconds at level 9 (out of 12 max).
Meal 6
43 pieces mandoo/pot stickers - 1118 cals
4 salmon oil caps - 40
Meal 7
2 scoops vanilla Metabolic Drive - 200 cals
4 Flame out - 52
FitDay macros:
Protein - 381.2 (27%)
Carbs - 614.6 (44%)
Fiber - 26.8
Fats - 180.3 (29%)
Total calories 5578.
Normally I have a hard time doing cardio on the bike, but yesterday it felt like nothing. I did a light back workout then went home and had 2 scoops of whey and 3 scoops of waxy maize. My brother felt like doing cardio so we went to the gym, but all the treadmills were taken. Even the recumbent bikes were all taken so we ended up using the upright bikes.
We alternated between 1 min 30 seconds at level 3 and 30 seconds at level 9 (out of 12 max). My brother is in way better shape than I am but he struggled while I breezed through the session. I actually thought of going up to level 12 max but decided against it so I have room for progression. The major difference I felt was all due to the waxy maize. If I ever do harder cardio/HIIT, I will always try to take waxy maize before the session. I thought of taking Surge workout fuel, but I think that will be a waste of money and will still reserve it for weight training only.