Velocity Inspired Diet

Nutrition
521

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Pic of nightcap - Klondike and Drumstick ice cream :slight_smile:

522

Following pja’s advice, I will not buy take out food anymore except on September 3rd.

Yesterday was my second to the last cheat day before my goal is achieved (hopefully/crossing my fingers). I will take a cheat day on September 3rd on my father’s birthday (which should be the last one in the forseeable future). What do I constitute a cheat day? Any time that my 2 conditions are NOT met:

  1. My protein minimum is not met AND
  2. I eat over my caloric limit.

Right now I am setting my protein minimum requirement at 300g per day and
caloric limit of 3500 or less per day on workout days (2 hours minimum) and 3200 or less for any other day.

Day 205 of diet 8/28/09 Friday.

Meal 1
3 scoops vanilla Metabolic Drive - 300 cals
198g tomato - 36
143g grapes - 99
4 fit fish oil caps - 40

Meal 2
3 scoops vanilla Metabolic Drive - 300 cals
4 fit fish oil caps - 40

Meal 3
3 scoops vanilla Metabolic Drive - 300 cals
60g mixed nuts - 360

Meal 4 (pre workout)
2 scoops whey protein - 260 cals
2 Rice Krispies treats - 180
5g creatine
5g L-leucine

Back/rowing workout

  1. Chest supported row 45x10, 90x8, 135x6, 160x4, 180x6
  2. db row 60x8, 80x6, 100x4, 125(max)x20
  3. seated cable row 150x8, 200x6, 250(stack)x14
  4. face pulls 50x8, 75x8, 100x8, 125x8, 150x8
  5. lat tower pull overs 50x8, 70x8, 90x8, 100x5

Meal 5
2 scoops whey protein - 260 cals
222g microwaved potato - 222
5g creatine
5g L-leucine

Meal 6
175g eggs - 270 cals
2 scoops whey protein - 260
4 Flame out - 52

FitDay macros:
Protein 411.6 (54%)
Carbs 174.3 (22%)
Fiber 14.2
Fats 82.4 (24%)
Total calories 2978.

Protein over 300g? = YES!
Calories under 3200? = YES!

Finally I got one day of proper diet eating under my belt :slight_smile:

523

Day 206 of diet 8/29/09 Saturday.

Fasted morning cardio:
1 hour treadmill at 3.0 mph and 9.0 incline, then

Barbell complex 5 rounds x 8 reps with 65lb bb

  1. RDL
  2. Row
  3. Front squat into Push press
  4. Mil press
  5. Squats
  6. Good Mornings

Meal 1
3 scoops banana Metabolic Drive - 330 cals
280g frozen strawberries - 100
140g frozen blueberries - 70
169g banana - 150
4 fit fish oil caps - 40
5g L-leucine

Meal 2
2 scoops vanilla Metabolic Drive - 200 cals
152g eggs - 235
50g onions - 16
4 salmon oil caps - 40

Meal 3 (pre workout)
2 scoops whey protein - 260 cals
2 Rice Krispies treats - 180
5g creatine
5g L-leucine

Shoulder workout

  1. standing bb mil press 45x15, 65x12, 95x8, 115x6, 135x4, 155x6
  2. one arm bb corner press 25x8, 50x6, 75x4, 100x7
  3. bb shrugs 135x10, 225x10, 315x10, 405x10
  4. db rear laterals 10x10, 20x10, 30x10, 40x10
  5. one arm leaning cable laterals 20x10, 25x8, 30x8, 35x8

Meal 4
2 scoops whey protein - 260 cals
248g microwaved potato - 248
342g watermelon - 103
5g creatine
5g L-leucine

Meal 5
2 scoops vanilla Metabolic Drive - 200 cals
Rice Krispies treat - 90
Pickle - 25

Meal 6
2 scoops whey protein - 260 cals
104g eggs - 161

Meal 7
2 scoops vanilla Metabolic Drive - 200 cals
Skippy’s chunky PB - 190
4 Flame out - 52

FitDay macros:
Protein 419.8 (48%)
Carbs 273.8 (31%)
Fiber 25.2
Fats 80.0 (21%)
Total calories 3409

Protein over 300g? = YES!
Calories under 3500 (with 2 hours of exercise)? = YES!

Wow, 2 days of dieting properly! Will wonders never cease? It is a miracle :slight_smile:

Jeff Rodriguez cuts calories by about 100 per week in his 16 week prep. I will try to follow his example.

1st week - 3500 (2 hours of exercise) or 3200 rest day/less exercise,
2nd week - 3400 (2 hours of exercise) or 3100 rest day/less exercise,
3rd week - 3300 (2 hours of exercise) or 3000 rest day/less exercise.
etc…

524

Day 207 of diet 8/30/09 Sunday.

Meal 1
3 scoops banana Metabolic Drive - 330 cals
280g frozen strawberries - 100
140g frozen blueberries - 70
82g banana - 73
5g L-Leucine

Meal 2
2 scoops vanilla Metabolic Drive - 200 cals
4 fit fish oil caps - 40

Meal 3 (pre workout)
2 scoops whey protein - 260 cals
2 Rice Krispies treats - 180
5g creatine
5g L-Leucine

Leg workout

  1. single leg press 0x10, 20x8, 50x6, 90x4, 130x8
  2. sissy squats b.w. x 8,8,8
  3. Bul split squats 20x8, 30x8, 45x5, b.w.x18
  4. roman chair sit ups b.w. x 10,8,8,8
  5. DC standing calf raises 150x10
  6. regular standing calf raises 255x8, 360x8, 495(stack)x9

Meal 4
2 scoops whey protein - 260 cals
268g microwaved potato - 268
5g creatine
5g L-Leucine

Meal 5
2 scoops whey protein - 260 cals
2 seaweed - 60
pickle - 25

Meal 6
2 scoops vanilla Metabolic Drive - 200 cals
Skippy’s chunky PB - 190
4 Flame out - 52

FitDay macros:
Protein - 341.7 (52%)
Carbs - 203.1 (31%)
Fiber - 21.4
Fats - 49.6 (17%)
Total calories - 2568.

Protein over 300g? = Yes!
Calories under 3200? = Yes!

3 for 3. I am finally batting 1000.

I just hope I can keep it up when I go back to work tomorrow and I am tempted by the junk food at work :slight_smile:

525

What is the point of the Rice Krispie treats…

526

[quote]hawaiilifterMike wrote:

Jeff Rodriguez cuts calories by about 100 per week in his 16 week prep. I will try to follow his example.

1st week - 3500 (2 hours of exercise) or 3200 rest day/less exercise,
2nd week - 3400 (2 hours of exercise) or 3100 rest day/less exercise,
3rd week - 3300 (2 hours of exercise) or 3000 rest day/less exercise.
etc…
[/quote]

I’m not sure you need to worry too much about what Jeff does at your level of development. Not trying to knock you, but i don’t think you need anything even remotely complicated to make physique changes right now.

527

[quote]pja wrote:
What is the point of the Rice Krispie treats…[/quote]

Carbs before training (peri-workout). I ran out of Surge Workout Fuel and I have a lot of Rice Krispie treats at home right now. My brother won’t eat them so I will finish it all.

528

[quote]stevo_ wrote:
hawaiilifterMike wrote:

Jeff Rodriguez cuts calories by about 100 per week in his 16 week prep. I will try to follow his example.

1st week - 3500 (2 hours of exercise) or 3200 rest day/less exercise,
2nd week - 3400 (2 hours of exercise) or 3100 rest day/less exercise,
3rd week - 3300 (2 hours of exercise) or 3000 rest day/less exercise.
etc…

I’m not sure you need to worry too much about what Jeff does at your level of development. Not trying to knock you, but i don’t think you need anything even remotely complicated to make physique changes right now.[/quote]

I agree, but I can’t seem to do the simple things properly - don’t eat junk food and don’t overeat, etc… So I think I will do better if I overly complicate things and need to be very detailed about it. Just trying something so I can be more consistent than in the past.

529

Day 208 of diet 8/31/09 Monday.

Meal 1
3 scoops banana Metabolic Drive - 330 cals
280g frozen strawberries - 100
140g frozen blueberries - 70
89g banana - 79
4 fit fish oil caps - 40
5g L-Leucine

Meal 2
2 scoops vanilla Metabolic Drive - 200 cals
60g mixed nuts - 360

Meal 3
2 scoops vanilla Metabolic Drive - 200 cals
Nature Valley trail mix bar - 140
Nature Valley PB bar - 170

Afternoon cardio:
1 hour treadmill at 3.0 mph and 9.5 incline.

Meal 4
2 scoops whey protein - 260 cals
2 Rice Krispies treats - 180
5g creatine
5g L-leucine

Back/vertical pull workout

  1. lat pull downs 150x8,8, 200x6, 250(stack)x9
  2. 2 single handles lat pull downs 150x8, 200x6, 250(stack)x6,6
  3. machine pull downs 160x8, 205x6, 250(stack)x6,6
  4. straight bar cable pull overs 75x10, 100x8, 125x6, 150x10
  5. L chin ups b.w. x 3,3,4,5

Meal 5
2 scoops whey protein - 260 cals
127g microwaved potato - 127
368g watermelon - 110
5g creatine
5g L-leucine

Meal 6
109g eggs - 168
2 scoops vanilla Metabolic Drive - 200
4 Flame out - 52

FitDay macros:
Protein - 345.7 (44%)
Carbs - 248.9 (31%)
Fiber - 24.8
Fats - 88.1 (25%)
Total calories - 3047.

Protein over 300g? = Yes
Calories under 3500 (with 2 hours of exercise)? = Yes

530

Day 209 of diet 9/1/09 Tuesday.

Meal 1
3 scoops banana Metabolic Drive - 330 cals
280g frozen strawberries - 100
140g frozen blueberries - 70
85g banana - 76
4 fit fish oil caps - 40
5g L-Leucine

Meal 2
1 scoop vanilla Metabolic Drive - 100 cals
1 scoop whey protein - 130
Nature Valley PB bar - 170

Meal 3
1 scoop vanilla Metabolic Drive - 100 cals
1 scoop whey protein - 130
Nature Valley trail mix bar - 140

Meal 4 (pre workout)
2 scoops whey protein - 260 cals
1oz Doritos cool ranch - 150
5g creatine
5g L-leucine

Biceps workout

  1. incline deficit db curls 20x10, 25x8, 30x8, 45x3, 40x5, 30x9
  2. single arm cable curls 50x8, 60x8, 70x6, 80x4, 90x5
  3. db hammer curls 50x6, 60x5, 70x4, 80x7, 90x5
  4. single arm reverse cable curls 30x8, 40x8, 50x8, 60x8

Meal 5
2 scoops whey protein - 260 cals
145g grapes - 100
177g nectarine - 78
pickle - 25
5g creatine
5g L-leucine

Meal 6
2 scoops whey protein - 260 cals
Drumstick vanilla fudge ice cream - 310
4 salmon oil caps - 40
2 Flame out - 52

FitDay macros:
Protein - 360.4 (50%)
Carbs - 242.3 (32%)
Fiber - 27.5
Fats - 59.9 (18%)
Total calories - 2895.

Protein over 300g? = Yes.
Calories under 3200? = Yes.

531

Forgot to weigh myself this morning, so I will do it tomorrow. I should take pics also, but I still look the same so I am thinking I should take pics farther apart or when I see some sign of progress. I am unsure.

Day 210 of diet 9/2/09 Wednesday.

Meal 1
2 scoops vanilla Metabolic Drive - 200 cals
1 scoop whey protein - 130
165g nectarine - 73
205g tomato - 37
4 fit fish oil caps - 40

Meal 2
374g sirloin steak - 961 cals
olive oil - 119

Meal 3
1 scoop vanilla Metabolic Drive - 100 cals
1 scoop whey protein - 130
4 fit fish oil caps - 40

Afternoon cardio:
1 hour treadmill at 3.0 mph and 9.5 incline.

Meal 4
2 scoops whey protein - 260 cals
5g creatine
5g L-leucine

Hip/leg workout

  1. RDL 45x10, 95x8, 135x8, 185x6, 225x4, 275x2, 315x1, 385x4(ugly)
  2. 45 degree hypers b.w.x10, 5x8, 10x8, 25x4
  3. Single leg curls 40x5, 50x5, 60x5, 80x6
  4. incline bench leg raises b.w. x 5,5,4
  5. one legged standing calf raises b.w. x 8,8,8

Meal 5
1 scoop vanilla Metabolic Drive - 100 cals
1 scoop whey protein - 130
337g microwaved potato - 337
Fiber One bar - 140
5g creatine
5g L-leucine

Meal 6
2 scoops whey protein - 260 cals
4 Flameout - 52

FitDay macros (Estimated):
Protein - 408.1 (52%)
Carbs - 158.9 (20)
Fiber - 23.2
Fats - 97.0 (28%)
Total calories - 3109.

Protein over 300g? = Yes.
Calories under 3500 (w/ 2 hour exercise) = Yes.

Tomorrow is my cheat day - hopefully the last one until Thanksgiving and/or Christmas.

532


Inspired by Kai Greene, I had 374g of steak for Meal #2. Again, much respect to Kai for the amount of work it takes just to eat/chew that amount of protein per meal.

533

Week 30 measurements vs. week 29 measurements.

Weight 194.5 lbs (-1.0 lbs)

Waist normal 35.75" (+0.25")
Waist vacuum 32.5" (0) No change
Waist push out 36.5" (-0.25) No change

534

CHEAT DAY - my father’s birthday. I will use this as an excuse to eat what I normally ate when I was fat but stronger (must be the saturated fat).

Day 211 of diet 9/3/09 Thursday.

Meal 1 from McDonalds
Sausage, egg & cheese McGriddles - 560 cals
2 breakfast sausage burritos - 600
sausage biscuit - 430
sausage McMuffin - 370
2 apple pies - 500
2 large orange juice - 500

Chest workout

  1. HS seated bench press 50x25, 90x12, 140x8, 180x5, 240x4
  2. HS incline bench press 90x8, 180x6, 270x4, 320x3 drop 270x3, 180x4, 90x8
  3. flate flyes 20x50, 25x30

Meal 2 (Estimated)
317g teriyaki steak - 653 cals
teriyaki sauce - 54
233g ahi tuna cake - 588
428g rice - 561
162g mac salad - 551

Afternoon cardio
1 hour treadmill at 3.0 mph and 9.5 incline.

Meal 3
150g Eclair - 393 cals
218g dream cake - 905

Meal 4
3 slices Dominos ExtravaganZZa deep dish pizza - 930 cals
3 slices Dominos Philly cheese steak pizza - 780

FitDay macros Estimated:
Protein - 329.2 (16%)
Carbs - 843.7 (40%)
Fiber - 43.9
Fats - 406.3 (44%)
Total calories - 8374.

535


Pic of Meal 1 from McDonalds

536

Forgot the OJ from Meal 1

537

Meal #2 Teriyaki steak plate with 2 scoops rice and mac salad

538


Meal #2 Ahi cakes with 2 scoops rice and mac salad

539

Meal #3 Eclair

540

Meal #3 Dream cake