Velocity Inspired Diet

Diet and Nutrition
41

After reading the article “Our favorite stuff” http://www.T-Nation.com/free_online_article/sports_body_training_performance_consumer/our_favorite_stuff I purchased the Lynx grips (2 pairs) and the Magic Bullet.

I used the Lynx grips whenever I forget to bring my gloves and it works great. As for the Magic Bullet, I think I bought the wrong version. I bought the regular one instead of the one in the article (pictured Magic Bullet Platinum Pro).

When I put 2 scoops of Metabolic Drive with frozen berries or yogurt, it is just too hard to drink. I like my shakes more watery so I would have to use it twice per meal (1 scoop of Metabolic Drive each) to get the consistency that I prefer.

Upon reading the article more carefully, coach Cosgove said “perfect for a post-workout shake” and not necessary for a MD shake. Live and learn again I guess.

Also I think I will buy a couple more of Blender Bottles. The first time I tried it, it did not work very well because I did not shake it as vigorously as I would a normal shaker bottle.

The second time, my brother told me to put a little water before adding any powder then shake it as normal. Worked like a charm - especially on the banana Metabolic Drive which does not dissolve easily.

Day 25 of diet 3/1/09.

Meal 1
2 scoops banana Metabolic Drive - 220 cals
1 peach yogurt - 170
4 fish oil caps - 52
5g leucine
4 BCAA tabs

Meal 2
113g eggs - 175 cals
1T olive oil - 120
50g cabbage - 9
4 salmon oil caps - 40

Meal 3
2 scoops Vanilla Metabolic Drive - 200 cals
1tsp instant coffee
25g frozen strawberries - 25
5g leucine
4 BCAA tabs

Meal 4
2 scoops Surge Workout Fuel - 170 cals

Shoulder workout
Military press - 45x15, 65x10, 95x8, 155x6,5,5,5,4, 185x0
One arm bb press - 35x10, 60x10, 90x8, 100x5
Db shrugs - 75x12, 100x12, 125x30
One arm bent over cable laterals - 40x10, 50x8, 60x8
Seated laterals - 20x10, 25x10,10

Meal 5
2 scoops Surge Recovery 325 cals

Meal 6
2 scoops chocolate MD - 200 cals
68g eggs - 105
1T olive oil - 120
144g tomato - 26
4 Flameout - 52
5g leucine
4 BCAA tabs

Total for the day 2009 calories.

42

I need to reread the “Phoenix Theory
The Psychology of Physical Rebirth” article. I need all the motivation I can muster to continue on with the diet. I might take a rest day today, unless my brother wants to work out. I am feeling run down/beat. I love working out recently because it gives me more calories to eat/drink.

The Surge Workout Fuel (especially Fruit punch flavor) and Recovery both taste good to me and I count those as meals.

Day 26 of diet 3/2/09.

Meal 1
2 scoop vanilla MD - 200 cals
82g cucumber - 12
160g tomato - 29
116g apple - 60
4 fish oil caps - 52
5g leucine
4 BCAA tabs

Meal 2
2 scoops chocolate MD - 200 cals
30g cashews - 170
5g leucine
4 BCAA tabs

Meal 3
150g eggs - 233 cals
1T olive oil - 120
130g pumpkin - 26
4 salmon oil caps - 40

Meal 4
2oz beef jerky - 140 cals
roasted seaweed - 20

Meal 5
2 scoops vanilla MD - 200 cals
63g frozen berries - 35
4 Flameout - 52
4 BCAA tabs

Total for the day 1589 calories.

43

I just got my Vise Gripper thanks to Coach Shugart’s article http://www.T-Nation.com/free_online_article/sports_body_training_performance_consumer/consumer_reports_for_physique_athletes_vol_1 and it works great.

For the right hand I use the COC No. 1.5 gripper for rep work and do max work with COC No. 2. My left hand which is weaker, I do work sets with the COC No. 1 and max work with COC No. 1.5. Using the adjustable Vise Gripper hopefully will help me get stronger on my left grip to be on par with my right. The Vise Gripper’s resistance starts from 45lbs up to 360.

For people unfamiliar with the Captains of Crush grippers (COC), there are 10 levels.

Guide - 60lbs
Sport - 80lbs
Trainer - 100lbs
No. 1 - 140lbs
No. 1.5 - ?
No. 2 - 195lbs
No. 2.5 - ?
No. 3 - 280lbs
No. 3.5 ?
No. 4 - 365lbs.

My goal is to close at least the No. 3.

Day 27 of diet 3/3/09.

Meal 1
2 scoops banana Metabolic Drive - 220 cals
106g cucumber - 16
34g carrot - 14
59g broccoli - 21
119g tomato - 21
4 fish oil caps - 52
5g L-Leucine
4 BCAA tabs

Meal 2
2 scoops chocolate Metabolic Drive - 200 cals
30g cashews - 170
5g L-Leucine
4 BCAA tabs

Meal 3
2 scoops Surge Workout Fuel - 170 cals

Leg workout
Deadlift - 45x8, 95x8, 135x5, 185x5, 315x7,7,6,5, 365x5
db reverse lunge (per leg) - 20x5, 25x5, 30x5, 35x5
Side plank holds - b.w.x30secs, 35secs, 40secs
Donkey sled calf raises - 180x15, 270x15, 360x10

Meal 4
2 scoop Surge Recovery - 325 cals
5g L-Leucine
8 BCAA tabs

Meal 5
2 halibut - 220 cals
1 crab cake - 190
165g pumpkin - 33
98g apple - 51
118g frozen veggies - 81

Meal 6
2 scoops chocolate Metabolic Drive - 200 cals
4 Flame out - 52
5g L-Leucine

Total for the day 2036 calories.

44

This morning I weighed in at 225.5lbs. I started my diet at 247lbs on 2/3/09. This result is PATHETIC but not unexpected. I did the Velocity Lite type of diet plus I ate a lot of junk/fast food instead of doing the strict Velocity 3.0. Also, I did not do any NEPA walks. I did not do coach Waterbury’s workout consistently either, preferring to work out with my brother on a 4 day body part split. Thus it is not surprising that I lost only 21.5 pounds.

I recently read coach Thib’s article “The Beast Evolves” http://www.T-Nation.com/free_online_article/sports_body_training_performance_diet_mass/the_beast_evolves and his before pics is what I look like AFTER 4 weeks of dieting. This means if I do everything perfect for the next 14 weeks, then I maybe will look similar to his after pics (doubtful but hoping of course).

I also read his “Refined Physique Transformation” article Refined Physique Transformation where he states that “In the past I tried numerous times to get ripped but could never make it past the four to six week mark, not because of a lack of will or discipline, but rather because I honestly felt that my body wasn’t headed the right way.” and “I’d always go back on a mini-bulk because I felt flat and weak.”.

That is how I feel right now. I feel flat and weak and do not LOOK one bit better than before I started this diet.

I will keep this statement in mind by Coach Thib “This problem is compounded by the fact that until you get down to something like 10% body fat, you won’t actually be lean enough to see a significant difference. So until you’re lean enough to see decent muscle definition you’ll only feel and look smaller. Obviously this isn’t very conducive to diet compliance!” and continue with the diet.

45

I will refine my Velocity Lite type of diet with regards to BCAA supplementation. I have been taking BCAA with almost every shake, but I now realize I should not do this. BCAA could increase insulin and this is not what I want except at breakfast and peri-work out. Now I will take 4 BCAA tabs with breakfast and 8 BCAA tabs pre-workout.

I will also reduce my Surge Workout Fuel to 1 scoop for all workouts except for my back workout. I feel that my back workout justifies 2 scoops as I mentioned in a previous post. Lastly, I will add in L-Leucine to my Surge Recovery based on coach Waterbury’s article 4 Ways to Ramp Up Your Workout

“Just add one serving of Superfood and L-Leucine to it.” to Supercharge Surge recovery. I do not have Superfood right now so L-Leucine will just have to suffice.

Day 28 of diet 3/4/09.

Meal 1
1 scoop banana Metabolic Drive - 110 cals
88g eggs - 136
1T olive oil - 120
101g tomato - 18
68g broccoli - 24
29g carrot - 12
115g apple - 60
5g L-Leucine
4 BCAA tabs

Meal 2
2 scoops chocolate Metabolic Drive - 200 cals
30g cashews - 170
5g L-Leucine

Meal 3
2 scoops vanilla Metabolic Drive - 200 cals
126g frozen berries - 70
4 salmon oil caps - 40
5g L-Leucine

Meal 4
52g eggs - 81 cals
1T olive oil - 120
85g radish - 55

Meal 5
2 scoops chocolate Metabolic Drive - 200 cals
218g mandarin - 116
4 Flameout - 52
5g L-Leucine

Total for the day 1784 calories.

46

Well, getting away from that mcdonalds lunch may have saved your life.

47

[quote]duhast234 wrote:
Well, getting away from that mcdonalds lunch may have saved your life. [/quote]

Yes definitely. My father told me recently that he is the only one in his family that does not have diabetes (among 11 siblings) because he watched his diet and exercised all his life.

48

For those people who don’t know or forgot who Gus http://www.T-Nation.com/readPhysClin.do?id=1852678 or Bartl http://www.T-Nation.com/readPhysClin.do?id=1824539 are, these are the links to their threads. I got many ideas from reading their posts as well as motivation to change my lifestyle. I know there will be moments of weakness for me when I give in to temptation, but I hope it will be far between.

49

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Back after 4 weeks.

50

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Side after 4 weeks.

51

Finally, in honor of gustavopacho, who (besides coaches Thib and Shugart) was one of my inspirations for starting this diet, a “relaxed back pose”…
Just kidding :wink:

52

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Front after 4 weeks of diet. I think I look similar to how coach Thib looked in his before pics in his article “The Beast Evolves” http://www.T-Nation.com/free_online_article/sports_body_training_performance_diet_mass/the_beast_evolves but my brother thinks I am still way fatter than his before pics.

53

On closer examination, my brother is right. I am at least 2 weeks away from looking like coach Thib’s BEFORE pics. Then I would have to diet like he did for 14 additional weeks and then I will look like his AFTER pics (one can dream…)

I only have 95 days left before my birthday which is approximately 13 and a half weeks. I think I need at least 16 weeks. Oh well I just have to keep on “grinding”. I will start NEPA walks from today to help facilitate fat loss.

Day 29 of diet 3/5/09.

Meal 1
2 scoops banana Metabolic Drive - 220 cals
27g cabbage - 6
79g cucumber - 12
23g carrot - 9
101g tomato - 18
17g lettuce - 3
186g apple - 97
4 fish oil caps - 52
5g leucine
4 BCAA tabs

Meal 2
2 scoops chocolate Metabolic Drive - 200 cals
30g cashews - 170
5g leucine

Meal 3
1 scoop chocolate Metabolic Drive - 100 cals
135g eggs - 209
1T olive oil - 120
4 salmon oil caps - 40
5g leucine

Meal 4
1 scoop Surge Workout Fuel - 85 cals
8 BCAA tabs

Chest workout
bb bench press - 45x15, 65x10, 95x8, 135x8, 225x4,3,3,3,3,3,2,2,2
A1 incline db press - 50x15, 60x8, 65x8, 70x8. 50x5
A2 incline db flyes - 20x8, 25x8, 30x6,6,8,3
Plate single arm tri ext - 25x10, 35x10, 45x8,8
Cable flyes - 30x8, 40x8,8,8

Meal 5
2 scoops Surge Recovery - 325 cals
5g creatine
5g leucine
4 BCAA tabs

Meal 6
2 scoops Vanilla Metabolic Drive - 200 cals
4 Flameout - 52
5g leucine

Total for the day 1918 calories.

54

I got a Sportline model 370 TraQ Pedometer yesterday so that I can keep track of my NEPA walks. I will walk a minimum of 10,000 steps per day.

I am not sure if the 10,000 should cover the whole day for me or only on the NEPA walk. I have to see how many steps I take per e.g. 10 minutes to gauge it. The pedometer is so complicated.

I used to have one a long time ago that had only one button to reset it and that’s about it. This one has different modes, time, stopwatch, distance traveled etc…I also have to measure and program my stride length to make it more accurate. Advances in technology makes it better and yet more complicated.

Day 30 of diet 3/6/09.

Meal 1
2 scoops banana Metabolic Drive - 220 cals
135g apple - 70
4 Fish oil caps - 52
5g L-Leucine
4 BCAA tabs

Meal 2
2 scoops chocolate Metabolic Drive - 200 cals
30g cashews - 170
5g L-Leucine

Meal 3
2 scoops Surge Workout Fuel - 170 cals

Back workout

  1. Neutral grip pull ups - b.w.x4,3,3,3,3,3,3,2,2
  2. bb row - 275x3,7,7,6,5
  3. Freemotion pulldown - 140x8,7,6,5
  4. Freemotion one-arm pulldown - 60x8, 70x8, 80x8
  5. Seated cable rows - 250x8,7,6,5
  6. ez curl - 70x8
  7. hammer curl - 55x8, 75x8

Meal 4
2 scoops Surge recovery - 325 cals
5g creatine
5g L-Leucine
4 BCAA tabs

Meal 5
2 halibut - 220 cals
1 crab cake - 190
170g sweet potato - 153
85g radish - 55
4 salmon oil caps 40

Meal 6
2 scoops vanilla Metabolic Drive - 200 cals
126g frozen berries - 70
4 Flame out 52

Total for the day 2187 calories.

55

Dude, just take a plan and run with it. Get “Get Jacked Fast,” or run the velocity diet, or read one of the MANY free plans on this website. Stop making up your own stuff, because clearly it hasn’t done ya much good so far!

56

[quote]G87 wrote:
Dude, just take a plan and run with it. Get “Get Jacked Fast,” or run the velocity diet, or read one of the MANY free plans on this website. Stop making up your own stuff, because clearly it hasn’t done ya much good so far![/quote]

On the contrary: The V-Diet is not designed or intended for time-frames as long as is required here. The OP’s sort of food additions to it are a good idea, IMO, for time frames such as his necessary duration of diet.

As for your insult that what he has done has not done him much good: I don’t know exactly what he has lost but it is something like 20 lb, correct? What, that is not accomplishing much good?

57

[quote]G87 wrote:
Dude, just take a plan and run with it. Get “Get Jacked Fast,” or run the velocity diet, or read one of the MANY free plans on this website. Stop making up your own stuff, because clearly it hasn’t done ya much good so far![/quote]

Yeah you are right. I am not making much progress yet because I am doing the diet and workout program half-assed. I will try to tighten it up and try to do one of the programs I purchased.

I have “Get Jacked Fast” and “5/3/1” and almost every program/ebook written by Cosgrove, Wendler, Thibaudeau, Tate, Westside, Ferruggia, DeFranco, etc… but I have not used it yet (which is lazy and stupid of me).

58

[quote]Bill Roberts wrote:
G87 wrote:
Dude, just take a plan and run with it. Get “Get Jacked Fast,” or run the velocity diet, or read one of the MANY free plans on this website. Stop making up your own stuff, because clearly it hasn’t done ya much good so far!

On the contrary: The V-Diet is not designed or intended for time-frames as long as is required here. The OP’s sort of food additions to it are a good idea, IMO, for time frames such as his necessary duration of diet.

As for your insult that what he has done has not done him much good: I don’t know exactly what he has lost but it is something like 20 lb, correct? What, that is not accomplishing much good?

[/quote]

Thank you for the support Mr. Roberts. I started at 247 and am now 225. It is about 22 pound loss in 30 days now. But I can see why G87 wants me to be more serious.

I did eat McDonalds, Burger King, Taco bell and other foods that I am not supposed to. In my earlier post I mentioned I will start the NEPA walks today. Hopefully this will help me jump start the fat loss process further. I really enjoy Biotest products and hope to continue using it even after I achieved my goals.

59

The following can sound simplistic but is nonetheless true:

Aside from being reasonable in macronutrient amounts, the success of a longer term diet depends mostly on caloric deficiency and tolerability or how well-liked it is by the individual dieter.

If either is not there then the program will fail, and if both are there (and there are no nutritional deficiencies) the diet will succeed.

One can argue between different plans both achieving success in these criteria as to which may have advantages over the other. But the main thing is achieving both of these.

One of the things about the V-Diet that makes it great for many people is that it is suitable for them personally to have these given restrictions which absolutely keep them out of trouble and to do this with complete faithfulness for a time period such as 28 days.

In contrast much fewer, I think very few, will achieve high compliance with such a program over a long period of time.

So that is one aspect of having the extra foods in there. You can find something that will work for you that will make it very doable to cover the entire distance successfully.

Second, diets which are rather peculiar such as being rather lacking in solid food and so forth can be fine for time periods such as 28 days but are probably not a good idea for longer term. And your efforts address this as well.

The thing will be to find methods and limitations that keep you going, as your existing efforts already have, but with the further improvement of leaving little to no felt need, and any such felt need overcome by your rules, to avoid the few pitfalls that you ran into along the way at the BK and so forth.

One rule that might help is to allow only one of three possible situations for these added foods:

  1. Basically fat-only being added to your protein consumption, or protein/fat. And always a reasonable amount.

  2. Ditto but carbs only or protein/carbs

  3. Or if having all three then being very conscious that this is a modest meal.

The first two inherently tend to reduce calories taken in; the third does so by virtue of its specific rule.

60

By the way, for fast foods:

The BK Grilled Chicken Salad is good: just omit dressing and croutons, and don’t eat the cheese (or “cheese” as the case may be.) Actually for me it is a great thing, as it is one of those meals that “acts” as though it has considerably more calories than it really does, in terms of how much seems necessary or desirable to eat by the time of the next meal.

They have a new Walnut and Cranberry Salad with Grilled Chicken that is a bit more calories but the same is true.

At KFC, the Tender Roast Sandwich is a fine choice. 300 calories with the sauce left off, and 34 g protein. And the price is good. If you can afford another 100 calories, the sauce is admittedly tasty.

The nutritional information for grilled chicken salads without dressing at other fast food places is probably similar.

It’s a cliche, but Subway has some good choices. Half a foot-long of at least some of the meats is pretty modest in calories provided a fat-containing dressing isn’t put on it, and the other half can be saved for later.