Velocity Inspired Diet

Nutrition
321

Day 133 of diet 6/17/09 Wednesday.

Meal 1
2 scoops banana Metabolic Drive - 220 cals
280g frozen strawberries - 100
218g tomatoes - 39
4 fish oil caps - 52
5g L-leucine

Meal 2
2 Muscle Milk RTD - 320 cals

Meal 3
Meat loaf plate lunch:
Meat loaf, mashed potatoes, spring mix, balsamic vinaigrette ~ ???
Ham panini with spring mix, balsamic vinaigrette ~ ???

Meal 4
1.5oz Lay’s BBQ chips - 225 cals
Fun sized candy:
Almond Joy - 80
Baby Ruth - 85
Hersey’s chocolate - 67
Kit Kat - 67
M&M w/ peanuts - 90
Nestle crunch - 50
Snickers - 80
1oz Doritos cool ranch - 150

Meal 5
Muscle milk RTD - 160

Afternoon cardio - upright bike HIIT using a different machine from yesterday for 10 minutes.
1 minute 30 seconds at level 3 alternated with
30 seconds at level 8 (out of 10 max)

After 10 minutes, my legs were so pumped, I could not pedal any more. I did not drink waxy maize before the cardio and the bike kicked my ass.

Walked on the treadmill for 20 minutes alternating between:
2 minutes at 3.0 mph and 6.0 incline and
2 minutes at 3.0 mph and 18.0 incline

Meal 6
1 scoop whey protein - 135 cals
2 scoops waxy maize - 320
5g L-leucine

Meal 7
2 scoops Surge workout fuel - 170 cals

Shoulder workout

  1. standing unilateral db press 25x15, 35x10, 45x8, 55x8, 60x5, 70x6(right arm was 8)
  2. standing calf machine neutral grip press 150x8, 210x5, 255x5, 330x5(finally breakthrough past 3 reps!)
  3. db shrugs 50x12, 75x10, 105x10, 125x30W(this gym had only 125lb dbs)
  4. standing cable unilateral rear delt flyes 35x10, 40x10, 45x10, 50x10
  5. seated lateral machine 30x12, 60x30W, 70x20

Meal 8
2 scoops whey protein - 270 cals
3 scoops waxy maize - 480

Meal 9
orange roughy filet - 126
spinach & artichoke dip - 300
4 Flame out - 52

Total for the day (best guesstimate) 5500+ calories.

322

I don’t know if this was mentioned earlier but don’t you think you are getting way too much carb and way too little protein.
Since your going is to reduce body fat(I assume), low carb would work great.
I know fruits are good but they are still carbs with mostly sugar and you are getting maybe little too much.
Just a friendly suggestion.

323

you’re cutting diet typically includes 1.5x the calories that my bulking diet includes.

I don’t know about you, but when i see progress i NEVER think, oh well its ok not to follow my diet anymore, or ok ive been doing pretty well time to miss a couple workouts. NO, it gives me motivation to kick shit up to the next level. You seemed to be wired differently though.

the worst part is that instead of letting this post motivate you, you will most likely reply to it and admit how weak willed you are.

do you really want to let your self slip into medicroty?

324

Maybe I missed it, but I can’t believe that no one else has picked up on this.

You want to know why you’re always starving later in the day? Why you’re unable to fight the temptation to eat cookies, cakes, pretzels, etc?

You have a fucking protein shake for breakfast.

Eat a real breakfast and save the 300 calorie meals for later in the day. I guarantee you eating 3 whole eggs, 1 c egg whites, 1/4 c grits, and 1/2 an avocado will keep you satiated a hell of a lot longer than a protein shake with some strawberries.

Stop relying on supplements and protein shakes to get your meals in. This is why you are so hungry all of the time and unable to stick to the diet. It sounds like you are like me, you like to eat. Learn to enjoy cooking and making nutritious foods that you actually enjoy eating.

Not only will whole foods keep you full longer (and help you avoid cheating), but they will also burn more calories as you digest them compared to protein shakes. Ask any bodybuilding coach, they will tell you that they make their clients stick to whole foods for exactly those reasons.

325

[quote]ghdtpdna wrote:
I don’t know if this was mentioned earlier but don’t you think you are getting way too much carb and way too little protein.
Since your going is to reduce body fat(I assume), low carb would work great.
I know fruits are good but they are still carbs with mostly sugar and you are getting maybe little too much.
Just a friendly suggestion.[/quote]

Yeah my brother mentioned this to me as well. “Why am I eating so many calories?” “Why am I eating so much carbs?” I will try to do better from friday. Why friday? I ate the Meatloaf plate lunch (and ham panini also) from Cafe Grazie http://graziehawaii.com/ and I wanted to compare it to Courtside Cafe’s meatloaf plate lunch on Thursday.

326

[quote]GrindOverMatter wrote:
you’re cutting diet typically includes 1.5x the calories that my bulking diet includes.

I don’t know about you, but when i see progress i NEVER think, oh well its ok not to follow my diet anymore, or ok ive been doing pretty well time to miss a couple workouts. NO, it gives me motivation to kick shit up to the next level. You seemed to be wired differently though.

the worst part is that instead of letting this post motivate you, you will most likely reply to it and admit how weak willed you are.

do you really want to let your self slip into medicroty?[/quote]

Yes, your post is right on the money. I am wired like the majority of the people in the United States when it comes to the relationship with food and weight. I am weak willed and there are no excuses (like genetics/metabolism) that I can use. I will try to do better from Friday. If I end up in mediocrity, it would be a step UP for a loser like me in all honesty.

327

[quote]Stronghold wrote:
Maybe I missed it, but I can’t believe that no one else has picked up on this.

You want to know why you’re always starving later in the day? Why you’re unable to fight the temptation to eat cookies, cakes, pretzels, etc?

You have a fucking protein shake for breakfast.

Eat a real breakfast and save the 300 calorie meals for later in the day. I guarantee you eating 3 whole eggs, 1 c egg whites, 1/4 c grits, and 1/2 an avocado will keep you satiated a hell of a lot longer than a protein shake with some strawberries.

Stop relying on supplements and protein shakes to get your meals in. This is why you are so hungry all of the time and unable to stick to the diet. It sounds like you are like me, you like to eat. Learn to enjoy cooking and making nutritious foods that you actually enjoy eating.

Not only will whole foods keep you full longer (and help you avoid cheating), but they will also burn more calories as you digest them compared to protein shakes. Ask any bodybuilding coach, they will tell you that they make their clients stick to whole foods for exactly those reasons.[/quote]

I will try to start out my day with a solid meal as you suggested from Friday, but not if I do morning cardio. I will drink my waxy maize, do cardio, THEN eat a solid meal, before I go to work and see how it works out. Thanks for the suggestion.

328

Day 134 of diet 6/18/09 Thursday.

Will start eating solid food breakfast from tomorrow (Friday).

Meal 1
2 scoops banana Metabolic Drive - 220 cals
280g frozen strawberries - 100
119g banana - 106
201g tomatoes - 36
4 fish oil caps - 52
5g L-leucine

Meal 2
2 scoops vanilla Metabolic Drive - 200 cals
30g cashews - 174
28g macadamia nuts - 230
4 fit fish oil caps - 40
5g L-leucine

Damn it, Courtside Cafe did not have meatloaf today. I ended up buying a mini roast pork and teriyaki hamburger plates.

Meal 3
2 hamburger patties ~ ???
roast pork ~ ???
teriyaki sauce ~ ???
2 scoops mac salad ~ 580
3 scoops rice ~ 495

Meal 4
2 scoops waxy maize - 320 cals

I was determined to CRUSH the bike today, but it kicked my ass again. Double damn it.

20 minutes of upright bike alternating between:
1 minute 30 seconds at level 3 and
30 seconds at level 8 (out of 10)

then walked on the treadmill for 30 minutes with head bowed down in shame at 3.0 mph and 9.0 incline.

I love walking on the treadmill compared to any other cardio. Other types of cardio are so much harder I fail to understand people who hate the treadmill.

Meal 5
1 scoop of whey protein - 135 cals
2 scoops of waxy maize - 320
5g creatine
5g L-leucine

Meal 6
2 scoops of Surge workout fuel - 170 cals

Leg workout

  1. leg press 20x10, 50x10, 90x10, 180x8, 270x8, 360x6, 500x10
  2. DC deadlift on plate loaded shrug machine 180x8, 270x6, 360x4, 570x6 (it is getting harder to increase the weight here - six 45lb plates per side, 10 lb and 5 lb plates on the handles)
  3. 45 degree hypers b.w. x8, 10x8, 25x8, 35x8
  4. DC style seated calf raise (still ankle issues so one set only) 45 x 8 (15 second stretches, etc…)
  5. leg raises b.w. x 11,11,10,10

Meal 7
2 scoops whey protein - 270 cals
3 scoops waxy maize - 480
5g creatine
5g L-leucine

Meal 8
hamburger patty - 310 cals
jalapeno cheese - 110
Kraft singles cheese - 60
10g ketchup - 10
50g onions - 16
50g bell peppers - 14
4 Flame out - 52

Total for the day (best guesstimate) 5500+ calories.

329

[quote]hawaiilifterMike wrote:
GrindOverMatter wrote:
you’re cutting diet typically includes 1.5x the calories that my bulking diet includes.

I don’t know about you, but when i see progress i NEVER think, oh well its ok not to follow my diet anymore, or ok ive been doing pretty well time to miss a couple workouts. NO, it gives me motivation to kick shit up to the next level. You seemed to be wired differently though.

the worst part is that instead of letting this post motivate you, you will most likely reply to it and admit how weak willed you are.

do you really want to let your self slip into medicroty?

Yes, your post is right on the money. I am wired like the majority of the people in the United States when it comes to the relationship with food and weight. I am weak willed and there are no excuses (like genetics/metabolism) that I can use. I will try to do better from Friday. If I end up in mediocrity, it would be a step UP for a loser like me in all honesty.
[/quote]

you seem depressed, man.

330

[quote]hawaiilifterMike wrote:
Stronghold wrote:
Maybe I missed it, but I can’t believe that no one else has picked up on this.

You want to know why you’re always starving later in the day? Why you’re unable to fight the temptation to eat cookies, cakes, pretzels, etc?

You have a fucking protein shake for breakfast.

Eat a real breakfast and save the 300 calorie meals for later in the day. I guarantee you eating 3 whole eggs, 1 c egg whites, 1/4 c grits, and 1/2 an avocado will keep you satiated a hell of a lot longer than a protein shake with some strawberries.

Stop relying on supplements and protein shakes to get your meals in. This is why you are so hungry all of the time and unable to stick to the diet. It sounds like you are like me, you like to eat. Learn to enjoy cooking and making nutritious foods that you actually enjoy eating.

Not only will whole foods keep you full longer (and help you avoid cheating), but they will also burn more calories as you digest them compared to protein shakes. Ask any bodybuilding coach, they will tell you that they make their clients stick to whole foods for exactly those reasons.

I will try to start out my day with a solid meal as you suggested from Friday, but not if I do morning cardio. I will drink my waxy maize, do cardio, THEN eat a solid meal, before I go to work and see how it works out. Thanks for the suggestion.[/quote]

Having a shake before cardio is probably not a bad idea, especially since you seem to be doing an hour or more each morning.

I suggest picking up the following two books: The Abs Diet Cookbook and Gourmet Nutrition. Gourment Nutrition is by John Berardi, not sure who wrote the abs diet book though. With the exceptions of pre cardio and post workout, I’m going to challenge you to eat only healthy solid meals for the next month. Those two books will have more than enough delicious healthy recipes for you to use. With your activity levels, I see no reason for your weight not to come down significantly once you cut the bullshit out of your diet. I think enjoying healthy solid meals that keep you satiated will be key in keeping you compliant with your diet.

331

[quote]GrindOverMatter wrote:
hawaiilifterMike wrote:
GrindOverMatter wrote:

you seem depressed, man.[/quote]

Only a little, thanks for the concern. I think the main problem with the United States is that people are increasingly feeling entitled to things they did not EARN. So far in my life I have not accomplished anything of note YET, so I feel acting like I have good self esteem or such is delusional and entitled. I am hopeful that I will accomplish something worthwhile but it is getting harder as time goes on as to figure out what?

332

[quote]Stronghold wrote:
hawaiilifterMike wrote:
Stronghold wrote:

I suggest picking up the following two books: The Abs Diet Cookbook and Gourmet Nutrition. Gourment Nutrition is by John Berardi, not sure who wrote the abs diet book though. With the exceptions of pre cardio and post workout, I’m going to challenge you to eat only healthy solid meals for the next month. Those two books will have more than enough delicious healthy recipes for you to use. With your activity levels, I see no reason for your weight not to come down significantly once you cut the bullshit out of your diet. I think enjoying healthy solid meals that keep you satiated will be key in keeping you compliant with your diet.[/quote]

I have Gourmet Nutrition, but not the Abs Diet Cookbook. Will order it today. I do not want to eat solid meals every meal just YET. My brother is doing what you are describing and he is seeing results slowly without counting calories and minimal cardio (less than 3 times per MONTH). I want to do something different like what Alpha’s doing here in his log Forums - T Nation - The World's Trusted Community for Elite Fitness
I know it might be stupid of me not doing what works for my brother, but I just want to try copying Alpha before I copy my younger brother and admit defeat.

333

Day 135 of diet 6/19/09 Friday.

Meal 1 (soild and shake)
150g eggs - 232 cals
330g rice - 444
40g cabbage - 7
seaweed - 30
2 scoops banana Metabolic Drive - 220
4 fish oil caps - 52
5g L-leucine

Meal 2
2 pieces Lasagna ~ ???
1 scoop mac salad ~ 290
lettuce ~ 8
Italian dressing ~ 34

Meal 3
3 scoops waxy maize - 480 cals

Afternoon cardio
20 minutes of upright bike alternating between
1 minute and 30 seconds at level 3 and
30 seconds at level 9 (out of 12 max)

The bike kicked my ass once again, then

Walked on the treadmill for 35 minutes at 3.0 mph and 9.0 incline.

Meal 4
2 scoops Surge Workout Fuel - 170 cals

light Chest workout

  1. db incline bench 20x15, 30x10, 40x10, 50x10, 60x8,70x8
  2. dips (assisted machine) 200x12, 150x10, 100*8, b.w.x8, 5lb dbx8 (I am doing the first few sets assisted by the machine to prevent injury and warm up.
  3. push up w/ weight plate on back 25x8, 35x8, 45x8,10
  4. db flyes 25x12, 50x18
  5. freemotion cable curls 40x10, 50x10, 60x8, 70x6

Meal 5
2 scoops whey protein - 270 cals
3 scoops waxy maize - 480
5g creatine
5g L-leucine

Meal 6
4 slices Little Ceaser’s pizza - 1080 cals
4 bread sticks - 400
Salsa con Queso cheese - 120
4 Flame out - 52

Total for the day (best guesstimate) 5500+ calories.

334

[quote]hawaiilifterMike wrote:
GrindOverMatter wrote:
hawaiilifterMike wrote:
GrindOverMatter wrote:

you seem depressed, man.

Only a little, thanks for the concern. I think the main problem with the United States is that people are increasingly feeling entitled to things they did not EARN. So far in my life I have not accomplished anything of note YET, so I feel acting like I have good self esteem or such is delusional and entitled. I am hopeful that I will accomplish something worthwhile but it is getting harder as time goes on as to figure out what?
[/quote]

One of the most inspiring things i ever heard was my Jazz Theory teacher go on a rant about music and life. His course was perhaps the most challenging thing i have ever done, i had to work so hard to pass it. anyways bascially the point of his rant was “what are you trying to do here”. Here being studying music (jazz) in university. asking us if this was what we all really wanted to do in life. then he said one of the best quotes i’ve ever heard “Find out what you like and chase it with a bandit and you will be fine” I don’t know you at all, but this is great advice. Id suggest you do just that.

335

Day 136 of diet 6/20/09 Saturday.

Fasted morning cardio

Walked on the treadmill for 1 hour at 3.0 mph and 9.0 incline, then

Meal 1
2 scoops Surge Workout Fuel - 170 cals

Chest workout

  1. seated HS bench press 50x15, 90x10, 140x8, 180x5, 230x3, 280x2
    (I think I will start doing higher rep work sets for this exercise. My shoulder is getting irritated at the higher weight and 2 reps is pathetic.)

  2. seated HS incline press 90x10, 180x8, 270x5, 340x4.5
    (close to 5 reps could not lock out, I will keep this exercise at the lower reps range - get 5 then go up)

  3. db flyes 25x15, 50x21W

  4. high bench box squats 45x5, 65x5, 95x5, 115x5, 135x3, 155x3, 185x3, 205x3, 225x3, 245x3, 275x3, 295x1, 315x1, 335x1
    (wanted to test out my squatting since I have not done it in a long time - I sucked).

Meal 2
2 scoops whey protein - 270 cals
2 scoops waxy maize - 320
5g creatine
5g L-leucine
10 BCAA tabs

Meal 3
145g eggs - 225
300g rice - 404
30g radish - 10
40g cabbage - 7
Lean Body RTD - 260

Meal 4
2 scoops waxy maize - 320 cals

Afternoon cardio
Rode the recumbant bike for 20 minutes, alternating between:
1 minute 30 seconds at level 3 and
30 seconds at level 9 (out of 12 max)

Meal 5
2 scoops banana Metabolic Drive - 220 cals
280g frozen strawberries - 100
110g banana - 98
1 Larabar cashew cookie - 210
4 fish oil caps - 52

Meal 6
Lean Body RTD - 260 cals
4 Flame out

FitDay macros:
Protein - 214.6 (29%)
Carbs - 385.5 (52%)
Fiber - 25.0
Fats - 63.6 (19%)
Total calories 2977.

336

[quote]GrindOverMatter wrote:
“Find out what you like and chase it with a bandit and you will be fine” I don’t know you at all, but this is great advice. Id suggest you do just that.

[/quote]

Will do my best to find it, Thanks.

337

Hey I know this has been referenced already but honestly if fat loss is your goal 50% carbs is probably hampering your progress. You could probably get the same or better results with less cardio and less carbs…if you can’t afford more protein fat is the way to go. Just my 2 cents, feel free to disregard.

338

Day 137 of diet 6/21/09 Sunday.

Fasted morning cardio:

Rode the upright bike for 10 minutes (was planning for 20 but could not move my legs after just 10)
1 minute 30 seconds at level 10 alternating with
30 seconds at level 20 (out of 20 max), then

Walked on the treadmill for 1 hour at 3.0 mph and 9.5 incline.

Meal 1
2 scoops banana Metabolic Drive - 220 cals
280g frozen strawberries - 100
107g banana - 95
10 BCAA tabs

Afternoon cardio:
Walked on the treadmill for 1 hour at 3.0 mph and 9.5 incline.

Meal 2
2 scoops Surge workout fuel - 170 cals

light Shoulder workout

  1. unilateral db mil press 20x15, 30x10, 40x8, 50x8, 60x8, 70x8
  2. Arnold db press 25x8, 35x8, 45x8, 50x6
  3. bent db rear delt laterals 35x8, 45x8, 55x8, 65x6
  4. laterals machine 35x12, 70x25W
  5. plate loaded HS shrugs 90x10, 180x10, 270x10, 360x10, 450x10, 540x10, 630x10, 720x8

Damn, I am wiped out!

Meal 3
2 scoops whey protein - 270 cals
3 scoops waxy maize - 480
5g creatine
5g L-leucine

Evening cardio:
15 minutes on the hybrid stepper/elliptical
15 minutes on the treadmill

Meal 4
Anpan (azuki bean bun) ~ 372 (approximate)
2 scoops whey protein - 270
4 fish oil caps - 52

Meal 5
hamburger patty - 310 cals
50g onions - 16
75g bell peppers - 20
2 jalapeno cheese slices - 220
10g tomato ketchup - 10

Meal 6
2 scoops banana Metabolic Drive - 220 cals
4 Flame out - 52

FitDay macros:
Protein - 249.3 (35%)
Carbs - 320.9 (45%)
Fiber - 14.5
Fats - 64.2 (20%)
Total calories 2877.

I think 2.5+ hours of cardio is a little too much for me. I will stick to at maximum 2 hours per day and try to get a minimum of 1 hour per day.

339

[quote]JMAX wrote:
Hey I know this has been referenced already but honestly if fat loss is your goal 50% carbs is probably hampering your progress. You could probably get the same or better results with less cardio and less carbs…if you can’t afford more protein fat is the way to go. Just my 2 cents, feel free to disregard.[/quote]

I will start tapering my carbs and increasing protein as I get further along in the diet like you suggested, thanks. I just restarted the fat loss part of my diet yesterday. I had a 2 week break where I was eating a lot more calories than normal to reset myself for the upcoming long haul.

340

Day 138 of diet 6/22/09 Monday.

Fasted morning cardio:
Rode the upright bike for 1 hour at level 3 (out of 12 max).

Meal 1
2 scoops banana Metabolic Drive - 220 cals
280g frozen strawberries - 100
120g banana - 107
205g tomato - 37
4 fish oil caps - 52
5g L-Leucine

Meal 2
2 scoops vanilla Metabolic Drive - 200 cals
30g cashews - 174
28g macadamia nuts - 230
4 fit fish oil caps - 40
5g creatine

Meal 3
2 scoops vanilla Metabolic Drive - 200 cals
10 sourdough pretzels - 220
5g L-Leucine

Afternoon cardio
Walked on the treadmill for 1 hour at 3.0 mph and 9.0 incline.

Meal 4
3 scoops Surge workout fuel - 255 cals

Back workout

  1. neutral grip pull ups b.w. x 7,5,4,5,5
  2. t bar row w/ 25lb plates 100x10, 150x8, 200x6, 250x12
  3. seated cable row 150x8, 200x6, 250x15
  4. standing straight bar cable pull overs 75x10, 100x10, 125x8, 150x5
  5. decline db rolling exts 30x10, 45x8, 65x5

Meal 5
1 scoop whey protein - 135 cals
2 scoops waxy maize - 320
5g creatine
5g L-leucine

Meal 6
orange roughy filet - 126
spinach & artichoke dip - 200
90g cucumber - 11
1tbsp sesame oil - 120
4 Flame out - 52

FitDay macros:
Protein 207.9 (30%)
Carbs 279.9 (40%)
Fiber 18.2
Fats 96.4 (30%)
Total calories 2799.