Thank you for all the information. I will keep that in mind if I ever want to cheat again before my diet is over.
Todays weigh in - 223lbs. I started to use the pedometer yesterday after lunch time and recorded 6431 steps. It is less than 10,000 but since I wore it after lunch time, I will let it slide. Today I will start wearing it earlier and make sure that I do take 10,000+ steps.
Day 31 of diet - 3/7/09.
Meal 1
2 scoops chocolate Metabolic Drive - 200 cals
286g apple - 149
4 fish oil caps - 52
5g L-Leucine
4 BCAA tabs
Meal 2
1 scoop Surge Workout Fuel - 85 cals
8 BCAA tabs
Leg workout
- Front squat - b.w.x15, 45x10, 65x8, 95x5, 135x5, 185x6,6,6,5,5
- Lying leg curls - 90x8,10,7, 105x6, 120x3
- Standing ab - 70x15, 90x10, 110x6, 120x4
- Seated calf raises - 45x8, 90x8, 135x8, 180x8, 225x8
Walk - 10,000+ steps after workout - Yes!
Meal 3
2 scoops Surge Recovery - 325 cals
5g creatine
5g L-Leucine
4 BCAA tabs
Meal 4
2 halibut - 220 cals
1 crab cake - 190
175g sweet potato - 158
85g radish - 55
4 salmon oil caps - 40
Meal 5
2 scoops vanilla Metabolic Drive - 220 cals
140g frozen strawberries - 50
63g frozen mixed berries - 35
4 Flame out - 52
5g L-Leucine
Total for the day 1831 calories.
By the way, on the KFC Tender Roast Sandwich thing:
Just found out it is even tastier eaten with the sauce but without the bread. Really outstandingly good chicken – quite surprising really. Assuming that the carbs are almost entirely in the bread, and subtracting those out, and also assuming fairly negligible protein in the bread, the thing comes in at only around 250 or so calories then, with 34 g protein.
Not even cheating in terms of macronutrient intake and calories.
20 pounds is a great result Bro. You know what to do next time around. Just follow it straight and see what you can really do.
Battle ain’t over yet so celebrate later and get to work. Getting lean is never easy the first time around. You’re gonna grind out some hungry days and still train consistently. No choice.
Gus
[quote]gustavopacho wrote:
20 pounds is a great result Bro. You know what to do next time around. Just follow it straight and see what you can really do.
Battle ain’t over yet so celebrate later and get to work. Getting lean is never easy the first time around. You’re gonna grind out some hungry days and still train consistently. No choice.
Gus
[/quote]
Thank you for your support. You and Coach Thib are my role models/inspiration to continue with the diet. I still read your Transformation thread daily - about a page a day to keep my motivation going.
Note to self - 1 hour of walking on the threadmill at 4.0 mph and 1.0 incline was less than 8000 steps. I still need at least 2000 more steps on the pedometer before the end of the day.
Day 32 of diet 3/8/09.
Meal 1
1 scoop Surge Workout Fuel - 85 cals
8 BCAA tabs
NEPA walk - 1 hour at 4.0 treadmill - less than 8000 steps.
Waterbury V-Diet 3.0 workout
A. Pulldown - wide grip - 200x12,8,7,6,7
B. Incline db bench press - 75x9,7,5,4,5,4,4,3
C. Romanian deadlift - 225x8,8,8,6,6,4
D. Barbell curl (ez-bar) - 90x12,10,10,8
E. Leg raises - forgot to do at the gym
Meal 2
2 scoops Surge Recovery - 325 cals
5g Creatine
5g Leucine
4 BCAA tabs
Meal 3
2 scoops banana Metabolic Drive - 220 cals
252g apple - 131
4 fish oil caps - 52
5g leucine
Walked to Subway - easy 10,000+ steps achieved for the day.
Meal 4
Subway footlong double meat roast beef on wheat with pepperjack cheese and veggies (No mayo,oil,vinegar,olives) - 830 cals
Meal 5
1 scoop Surge Workout Fuel - 85 cals
8 BCAA tabs
Shoulder workout
- Military press - 135x8,7,8,7,7
- Leg raises - b.w.x8,8,8
- One arm bb press - 45x10, 70x8, 95x5,6
- db bent over laterals - 50x8, 80x7, 90x6
- cable laterals - 25x10, 30x10, 35x10
- ez-bar front raises - 40x10, 50x8, 70x8
Meal 6
2 scoops Surge Recovery - 325 cals
5g creatine
5g leucine
4 BCAA tabs
Meal 7
2 scoops vanilla Metabolic Drive - 200 cals
4 Flameout - 52
5g leucine
Total for the day 2305 calories. It was a little higher than normal, but I worked out twice plus NEPA walk, so all in all - ok.
Got tired of drinking the shake for lunch so I ordered 8oz of sirloin steak with salad. When I got home, 2 double cheeseburgers from McDonalds were waiting for me. Of course I stupidly devoured both and felt like an idiot for falling into the crap trap again…I wonder if the Flameout I took with it will help me out?
Day 33 of diet 3/9/09.
Meal 1
2 scoops banana Metabolic Drive - 220 cals
78g broccoli - 27
62g carrot - 25
105g cucumber - 16
108g tomato - 19
17g lettuce - 3
4 fish oil caps - 52
5g L-Leucine
4 BCAA tabs
Meal 2
224g sirloin steak - 421
116g lettuce - 20
2 packets of Italian dressing - 60
Meal 3
2 double cheeseburgers - 880 cals
213g apple - 111
4 Flameout - 52
Meal 4
2 scoops chocolate MD - 200 cals
4 salmon oil caps - 40
5g leucine
Total for the day 2146. Not too bad, a little high for a non workout day but overall pretty low considering 2146 cals did not even cover my typical lunch before this diet (excuse/justification). If I just only ate 1 double cheese burger, it would only have been only 1706 cals. Live and learn, relearn, if did not relearn, learn it again all over again.
When it rains, it pours… Yesterday I only walked 8477 steps. I had to take an statistics exam so I studied all night for it and took it online last night (deadline midnight). I should have walked afterward but it was raining, past midnight and I have to wake up at 4:30 a.m. for work, but as Kroc describes in his logs at Elitefts, there is NO excuse for missing a workout or goal (except injuries/emergencies). This is one of many reasons why I am NOT Elite nor ripped.
Day 34 of diet 3/10/09.
Meal 1
2 scoops of banana Metabolic Drive - 220 cals
237g apple - 123
119g tomato - 21
4 fish oil caps - 52
5g L-Leucine
4 BCAA tabs
BAD SNACK - not diet approved
87g Loacker wafer cookies - 464
2 Metropolitan cookies (Trader Joe’s) - 130
2 Hawaiian Host Chocolates - 173
So freaking gooooooooooooooooooooooooooood.
Meal 2
2 scoops chocolate Metabolic Drive - 200 cals
2oz Nacho Cheese Doritos - 280
Meal 3
2 scoops Surge Workout Fuel - 170 cals
Back workout
- Chins - b.w. x5,4,4,4,3
- bb row - 135x8, 205x6, 295x7,6,5,4,3
- Freemotion one arm pulldown - 90x10,10 100x7,8
- one arm seated cable row - 150x6,7,7 200x5
Meal 4
2 scoops Surge Recovery - 325 cals
5g creatine
5g L-Leucine
Snack - 6 pieces of asian rice cakes - ??? cals
(ingredient list: rice, pinto, bean, sugar).
Meal 5
2 scoops chocolate Metabolic Drive - 200 cals
4 salmon fish oil - 40
Total for the day 2398 calories + 6 pieces of asian rice cakes. Again a little high. I know this will set me back. Obviously I consider eating junk food more important than my physique goals.
Today I went to Arby’s for my Refeed meal. This was my second time going there ever, and I can see why I don’t go there more often. The prices were outrageous, over $20 for lunch. There was no value/dollar menu.
All the items were overpriced compared to McDonalds, BK, Jack in the Box or even Wendy’s. The food was not that great either - bland with no real taste. What a waste of a refeed meal!
Also, I can’t believe I have a hard time getting 10,000 steps. Yesterday I only walked 8871 steps. I did not wear the pedometer when I worked out, so maybe I should wear it next time because I think I would be over 10,000 steps if I did.
Day 35 of diet 3/11/09 Refeed meal day.
Meal 1
2 scoops vanilla Metabolic Drive - 200 cals
13g carrot - 5
64g cucumber - 10
91g pumpkin - 18
117g tomato - 21
4 fish oil caps - 52
5g L-Leucine
4 BCAA tabs
Meal 2
Arby’s
Medium beef 'n cheddar - 540 cals
Bacon & Bleu Roastburger - 470
Italian toasted sub - 600
(7 pieces out of 8) of Loaded Potato bites - 499
2/3 of ranch dip - 105
And Diet Coke - never forget the fat person’s favorite drink - a diet soda.
Meal total - 2214 calories. Kind of small for my standards but O.K.
Meal 3
2 scoops chocolate Metabolic Drive - 200 cals
214g apple - 111
4 salmon fish oil caps - 40
Meal 4
2 scoops chocolate Metabolic Drive - 200 cals
4 Flameouts - 52
Total for the day 3123 calories.
I finally did 10,000+ steps again, so a little good news for a change.
Finally got 10,000+ steps yesterday. I did not realize how little I walk on a average day, and it only gets worse on the weekends. When I do NEPA walks for 30 minutes it is less than 4000 steps, and at 1 hour it still is less than 8000. I have got to tighten up my diet from today until March 25th (mom’s birthday).
On March 25th I will not count how many calories I eat at all, most likely at least 10,000+ calories, but we will see.
Day 36 of diet 3/12/09.
Meal 1
2 scoops banana Metabolic Drive - 220 cals
227g apple - 118
29g carrot - 12
68g cucumber - 10
86g tomato - 15
4 fish oil caps - 52
5g leucine
4 BCAA tabs
Meal 2
2 scoops chocolate Metabolic Drive - 200 cals
30g cashews - 170
Meal 3
132g eggs - 205 cals
1T coconut oil - 120
85g radish - 55
Meal 4
163g red bean mochi - best guess ~ 422 cals
(ingredients: mochi rice, corn starch, water, salt, sugar, red bean)
114g asian pumpkin rice cake - 295
(ingredients: rice, pumpkin, water, sugar, red bean)
Meal 5
2 scoops Surge workout fuel - 170 cals
8 BCAA tabs
Chest workout
- Incline bb bench press - 45x15, 65x10, 95x8, 115x8, 185x5,5,5,4,4,2 205x3
- Push ups with feet on bench - b.w.x10, 10x10, 25x8, 35x6, bwx4
- Lying rolling db ext - 30x10, 40x10, 55x5, 60x4
- Bench press to neck (touch chin with bar) - 65x8, 95x7, 115x5, 95x7
Meal 6
2 scoops Surge recovery - 325 cals
5g creatine
5g leucine
4 BCAA tabs
Meal 7
2 scoops vanilla MD - 200 cals
4 Flame out - 52
5g leucine
Total for the day approximately ~ 2641 calories.
Mate, you know how all these cheeseburgers keep showing up at your house waiting for you? What’s the deal?
Is this a regular tradition in your household? Are your relatives trying to sabotage you?
If you don’t want to face the temptation, why don’t you tell your relatives to quit doing it? If you have already done that, then you have some saboteurs.
Also mate, what’s with the refeed meal? How are you just not having a giant cheat? Convince me.
[quote]jacross wrote:
Mate, you know how all these cheeseburgers keep showing up at your house waiting for you? What’s the deal?
Is this a regular tradition in your household? Are your relatives trying to sabotage you?
If you don’t want to face the temptation, why don’t you tell your relatives to quit doing it? If you have already done that, then you have some saboteurs.
Also mate, what’s with the refeed meal? How are you just not having a giant cheat? Convince me.[/quote]
My mom drops them off from time to time. She is genuinely concerned about “supplements” not being real food and the lack of red meat, chicken and such that I am not eating enough of. She knows I love junk food and especially cheap junk food like McDonald’s double cheeseburgers.
I don’t see it a a saboteur type of thing because I used to ask her to do this for the longest time (dropping off junk food). Also, since this is not my first time dieting and for the most part failing, she figures it is just a “phase” again and I will return back to normal.
Both my parents are only 5’5" and mom (124lbs) and dad (145lbs). Both my younger brothers are normal build (160 - 170lbs at 5’10" and 5’11") so I am the odd man out.
You caught me. You are totally right about the refeed meal being just a giant cheat meal. I am an emotional eater and when I get stressed out or whatever, I tend to over indulge.
If I was doing Berardi’s get shredded program with a cheat every 14 days or Di Pasquale’s low carb Anabolic diet, it might make a little more sense to increase leptin and such, but for now I just cheat because my will power is not strong enough.
A sad day for me, as jacross suggested, my brother and I asked our mom she can visit us Only if she comes “empty handed”, with NO junk food. I never thought this day would come but I guess it has to be this way. I have always known this, but my brother still had to reiterate to me that if I continue to eat junk food, I will only prolong the diet and make it harder.
Now I might have to rethink the March 25th Refeed Day! Gasp! I was planning to eat at least 10,000+ calories but I am now unsure how to proceed - well actually I know how to proceed but I don’t like it. I have to stay on my diet and eat Only 1 piece/slice of haupia birthday cake.
Also another bad point was that I only got 7337 steps because I forgot to wear the pedometer in the evening. I did my chest workout and came home expecting to see 10,000+ steps and I realized too late that the pedometer was on my desk.
Day 37 of diet 3/13/09.
Meal 1
1 scoop vanilla, 1 scoop banana MD - 210 cals
198g apple - 103
16g carrot - 7
75g cucumber - 11
182g tomato - 33
4 fish oil caps - 52
5g leucine
4 BCAA tabs
Meal 2
2 scoops chocolate MD - 200 cals
30g cashews - 170
Meal 3
2 scoops Surge workout fuel - 170 cals
Leg workout
- RDL - 95x10, 135x8, 225x5, 295x3, 385x6,6,4,5,4
- db overhead squat - 20x8, 25x8, 35x5,6
- Plank - 4 5lb plate shuffle 3 reps x 2, for time hold 1 min x 2
- Leg press FULL REPS (not half or quarter reps like 99% of people do) - 180x8, 270x5
- overhead squat - 45x6
Meal 4
2 scoops Surge recovery - 325 cals
5g creatine
5g leucine
4 BCAA tabs
Meal 5
3 halibut - 330 cals
1 crab cake - 190
223g sweet potato - 201
85g radish - 55
Meal 6
2 scoops vanilla MD - 200 cals
4 Flame out - 52
5g leucine
Total for the day 2309 calories.
Today’s weigh in 222.5lbs:( I only lost a half a pound in about a week. This is not unexpected but very disappointing. I have got to cut out junk food and asian rice cakes (caloric dense) as well. Also I only got 8371 steps, far short of 10,000. If I continue to not be able to make time and effort for the NEPA 10,000+ steps, I will exchange it for something else - maybe light barbell complexes or KB circuit a few times a week instead.
Day 38 of diet 3/14/09.
Meal 1
2 scoops strawberry Metabolic Drive - 220 cals
224g apple - 116
5g L-Leucine
4 BCAA tabs
Meal 2
2 scoops Surge Workout Fuel - 170 cals
Back workout
- db rows - 50x10, 75x8, 100x8, 160x5, 200x6,5
- Hammer plate pulldowns - 180x10, 270x8, 360x6, 450x5
- t-bar row with 25lb plates - 125x8, 175x8, 225x8, 250x8
- neutral grip cable pulldowns - 200x8, 250x7,5
- db alt. curls squeeze against head - 30x8, 35x5,5
Meal 3
2 scoops Surge Recovery - 325 cals
5g creatine
5g L-Leucine
4 BCAA tabs
Meal 4
2 halibut - 220 cals
1 crab cake - 190
198g sweet potato - 178
85g radish - 55
4 salmon oil caps - 40
Meal 5
2 scoops vanilla MD - 200 cals
178g mandarin - 94
4 Flame out - 52
Total for the day 1860 calories.
[quote]hawaiilifterMike wrote:
Today’s weigh in 222.5lbs:( I only lost a half a pound in about a week. This is not unexpected but very disappointing. I have got to cut out junk food and asian rice cakes (caloric dense) as well. [/quote]
I think this had something to do with it as well:
[quote]
Today I went to Arby’s for my Refeed meal…
All the items were overpriced compared to McDonalds, BK, Jack in the Box or even Wendy’s. The food was not that great either - bland with no real taste. What a waste of a refeed meal!
Meal 2
Arby’s
Medium beef 'n cheddar - 540 cals
Bacon & Bleu Roastburger - 470
Italian toasted sub - 600
(7 pieces out of 8) of Loaded Potato bites - 499
2/3 of ranch dip - 105
And Diet Coke - never forget the fat person’s favorite drink - a diet soda.
Meal total - 2214 calories. Kind of small for my standards but O.K.[/quote]
That is ridiculous!!!
Using the word “refeed” does not provide justification for this when having any intent to lose fat.
And that was “kind of small but OK.”
Rethink is required, not more refeed like this.
[quote]Bill Roberts wrote:
hawaiilifterMike wrote:
Today’s weigh in 222.5lbs:( I only lost a half a pound in about a week. This is not unexpected but very disappointing. I have got to cut out junk food and asian rice cakes (caloric dense) as well.
I think this had something to do with it as well:
Today I went to Arby’s for my Refeed meal…
All the items were overpriced compared to McDonalds, BK, Jack in the Box or even Wendy’s. The food was not that great either - bland with no real taste. What a waste of a refeed meal!
Meal 2
Arby’s
Medium beef 'n cheddar - 540 cals
Bacon & Bleu Roastburger - 470
Italian toasted sub - 600
(7 pieces out of 8) of Loaded Potato bites - 499
2/3 of ranch dip - 105
And Diet Coke - never forget the fat person’s favorite drink - a diet soda.
Meal total - 2214 calories. Kind of small for my standards but O.K.
That is ridiculous!!!
Using the word “refeed” does not provide justification for this when having any intent to lose fat.
And that was “kind of small but OK.”
Rethink is required, not more refeed like this.
[/quote]
Yes, I really have to get my diet in order if I hope to lose any more body fat. As I posted earlier about the “refeed”, I was just using it as an excuse for a big cheat meal. I have to try to put an end to that. When I wrote “kind of small but OK” I was trying to describe that I was not full from this cheat meal and not really satisfied/satiated, so it was not really even worth it.
Excellent.
By the way, I came up with a recipe – haven’t nailed down the exact ratio but I don’t think that’s important – that may surprise you for how filling and satisfactory it is for so little “cheating” (and only cheating relative to the Velocity Diet, not relative to good dieting in general.)
Namely, scrambled eggs can be extended with canned pumpkin.
For example, the Libby’s brand is, per half cup, 4 g net carbs (9 total but 5 g is fiber), 2 g protein, and 0.5 g fat. Somehow they say it is 40 calories, though that’s not consistent with those figures – if the macronutrient figures are right then the correct total would be about 30 calories.
About that amount added and mixed in thoroughly with only 4 scrambled eggs, prior to cooking, came out really good. Moist and fluffy and basically seeming like all eggs with just a touch of the added flavor.
The eggs being 320 calories, the total was only 350 or 360.
Add in a whole fresh tomato on the side, let’s say (I just had the eggs) and you’d still be under 400.
If still not full, there’s a thread on low calorie vegetables. Another 1 or 2 servings of such would still have you in the the 420-450 neighborhood.
Or alternately you could make the scrambled egg recipe half again bigger and wind up at around 475-490.
Thank you, I will try the recipe. I have a lot of steamed pumpkin in the fridge and I will use that and see how it is before I buy Libby’s brand canned pumpkin.
The hierarchy of fat loss levels I am going to follow:
- Cut out junk food (when it stops working)
- Increase NEPA walks (when it stops working)
- Do cardio instead of only NEPA (when it stops working)
- Do intervals in addition to cardio (when it stops working)
- Continue with diet because I can’t add anything more/subtract more.
- If everything stops working, I may add in Carbolin 19 and Se7en but not HOT-ROX, as a last resort.
Right now I am in level #1 still because I did not cut out the junk food until 3/12/09 (asian rice cakes - mochi, tteuk) which was just 3 days ago.
As for level #2, I only walked 3800 steps yesterday so it is something I can add later as needed after I see the results from doing level #1 Very strictly.
Day 39 of diet 3/15/09.
Meal 1
2 scoops chocolate MD - 200 cals
221g apple - 115
80g cucumber - 12
147g tomato - 26
4 fish oil caps - 52
5g leucine
Meal 2
2 scoops chocolate MD - 200 cals
1 slice bread - 120
30g Skippy chunky pb - 178
4 salmon oil caps - 40
5g leucine
Meal 3
1 scoop Surge Workout Fuel - 85 cals
8 BCAA tabs
Shoulder workout
A1 db laterls 15x10, 20x10, 25x8,8,8,8,8,8,8
A2 db shoulder press 30x10, 40x10, 50x8, 60x7, 65x6,7,6,5
2. bb bradford press 45x10, 95x10,8,8 115x6,7
3. db shrugs 105x10, 125x10,10,20
4. standing rear cable laterals 30x10,10,10
5. standing straight-arm laterals 5x20, 10x15, 10x15,5x10
Meal 4
2 scoops Surge recovery - 325 cals
5g creatine
5g leucine
4 BCAA tabs
Meal 5
2 halibut - 220 cals
1 crab cake - 190
132g sweet potato - 119
85g radish - 55
Meal 6
2 scoops vanilla MD - 200 cals
4 Flame out - 52
5g leucine
Total for the day 2189 calories.
(Note: I did not wear the pedometer today, I will save it for when I get seriously into level 2.)
I’d definitely expect steamed pumpkin to be better yet.
I’m wondering if thoroughly-mashed-up-or-blended squash could be used as well. Probably so, but haven’t tried it.
Now it is time for the strict level #1 no cheating on diet.
Day 40 of diet 3/16/09.
Meal 1
2 scoops strawberry Metabolic Drive - 220 cals
233g cucumber - 35
165g tomato - 30
5g L-Leucine
4 BCAA tabs
Meal 2
8oz/227g sirloin - 427 cals
72g lettuce - 12
2 italian dressing - 60
Meal 3
2 halibut - 220 cals
100g sirloin - 188
141g sweet potato - 127
85g radish - 55
4 salmon oil caps - 40
Meal 4
2 scoops chocolate MD - 200 cals
4 Flame out - 52
5g leucine
Total for the day 1666 calories. Back on the right track.