Velocity Inspired Diet

Nutrition
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8724 steps on the pedometer yesterday. The dirty bulking I have done in the past is retarded. As many posters have posted in various threads, I can eat better foods and still get a surplus to build muscle without eating crap every single day. Junk food does not have to be avoided at all cost, but can be enjoyed and used occasionally, especially if that is the only option (but when is it likely that situation actually occur/ how frequently?)

For now, to improve my blood pressure, liver function readings, insulin resistance, etc… I will continue to diet down. Then I will do what most of the bigger guys in this site already do - eat mostly clean and eat BIG, with an occasional cheat and not sweat the small stuff.

Day 41 of diet 3/17/09.

Meal 1
2 scoops vanilla Metabolic Drive - 200 cals
140g banana - 125
162g cucumber - 24
128g tomato - 23
4 fit fish oil caps - 40
5g L-Leucine
4 BCAA tabs

Meal 2
187g prime rib - 384
17g broccoli - 6
69g carrot - 28
59g cauliflower - 14
57g zucchini - 9

Meal 3
215g panko crusted swordfish - 333+ (panko?) cals
150g lettuce - 26
33g ketchup - 30
1oz thousand island dressing - 105
4 salmon oil caps - 40

KB Circuit with 56lb KBs 5 rounds/sets
A1. overhead press x 8,8,8,8,10
A2. double row x 8,8,8,8,10
A3. squats x 8,8,8,8,8

Wanted to do more but was just too tired.

Meal 4
2 scoops chocolate MD - 200 cals
1 slice bread - 100
27g Skippy’s chunky PB - 161
4 Flame out - 52

Total for the day approximately ~ 1900+ (panko) calories. It was a little more than that but not by much since I cut out almost all visible fat from the prime rib, but the calorie counter might have included it.

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Today’s weigh in 221.5lbs. I only lost 1 pound in one week. Time to implement level 2 strictly. I will not have any excuses for doing less than 10,000+ steps EVERY day, even on the weekends no matter what. Yesterday I only did - ??? Damn, I lost the pedometer this morning.

I have to buy a new one then get the 10,000+ steps in. Like I said there will be no excuse. I think I did just a little over 7000 steps yesterday.

Many of the posts by fat people who created threads get flamed by skinnier people saying that losing weight is the easiest thing in the world to do. I will have to take their word for it. I am not having an easy time, but of course I was doing it half-assed. Now I will not. Of course the fat people in the board could say the same thing about gaining weight.

It would take me only a few weeks to get back to 250+lbs, a gain of 30 pounds and it would be SO EASY for me to do. I guess it is just an individual thing for everyone.

Day 42 of diet 3/18/09.

Meal 1
2 scoops strawberry Metabolic Drive - 220 cals
198g apple - 103
41g broccoli - 14
27g carrot - 11
18g cauliflower - 4
101g cucumber - 15
176g tomato - 32
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

Treadmill walk 4.0mph 1 hour, 10,000+ steps achieved.

Meal 3
2 halibut - 220 cals
1 crab cake - 190
218g sweet potato - 196
85g radish - 55
4 salmon oil caps - 40

Meal 4
2 scoops chocolate MD - 200 cals
14g mac nuts - 115
4 Flameout - 52
5g leucine

Total for the day 1889 calories.

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Losing weight is not easy, especially as we get older.

I applaud your efforts so far. As you have mentioned, you know what you need to do it’s just hard to do it. Breaking bad food habits is just as difficult as breaking any other habits, you just have to keep at it.
The thing that made it easier for me was admitting that it was hurting more than my weight or waistline goals, it was seriouly affecting my health.
Cutting down and eventually dropping the fast food will help your diet, but also save your life.

Check out some of Jonny Bowden’s books (healthiest foods on earth and helthiest meals). The are very informative and make you think twice about food choices. The healthiest meals one has some great recipes in it as well.

Good luck and I look forward to watching your progress.

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Thank greggio, I do have Jonny Bowden’s Healthiest Foods on Earth but not the Healthiest Meals. I think I will buy a copy from Amazon and try my hand at cooking instead of only drinking shakes.

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6 week front

Bought a new cheaper pedometer lunch time and started wearing it. After work, I walked on the treadmill at 4.0mph for 1 hour and got my 10,000+ steps in. Went home and took some photos.

Depressing…My six week photos looks exactly like my first week photos. I know I lost 25 pounds and I am healthier, but damn it, I can’t tell any difference so far. A little discouraging - just have to work harder.

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6 week back

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6 week side

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6 week crab pose

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6 week rear double biceps

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6 week lat spread. I have to work a lot harder than what I have been doing up to now.

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[quote]hawaiilifterMike wrote:

6 week front

Bought a new cheaper pedometer lunch time and started wearing it. After work, I walked on the treadmill at 4.0mph for 1 hour and got my 10,000+ steps in. Went home and took some photos.

Depressing…My six week photos looks exactly like my first week photos. I know I lost 25 pounds and I am healthier, but damn it, I can’t tell any difference so far. A little discouraging - just have to work harder.
[/quote]

The cool thing is, you will get where 5 lb makes a truly obvious and excellent difference. It is true that in the early parts of a program such as yours what is actually a big difference can be hard to see, but this situation soon reverses.

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[quote]Bill Roberts wrote:

The cool thing is, you will get where 5 lb makes a truly obvious and excellent difference. It is true that in the early parts of a program such as yours what is actually a big difference can be hard to see, but this situation soon reverses.

[/quote]

Thank you for your support. I know you are right but I guess I still wanted to be able to see more of a difference (impatient). http://www.T-Nation.com/free_online_article/sports_body_training_performance_diet_mass/the_beast_evolves I still look fatter than CT’s before pics, so I realize I have a very long road ahead of me.

Also, I keep what CT wrote in mind “I’d venture to say that a vast majority of ‘‘body transformers’’ stop their programs way before they can get the body they want. I can’t blame them though. 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. It wasn’t until I toughed it out for the long run that I reached the physique I wanted.”

from Refined Physique Transformation . Besides Gus and Bartls’ transformations threads, these 2 CT articles are what keeps me going.

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Day 43 of diet 3/19/09.

Meal 1
2 scoops strawberry MD - 220 cals
145g banana - 129
4 fish oil caps - 52
5g leucine
4 BCAA tabs

Meal 2
2 scoops chocolate MD - 200 cals
30g cashews - 170

Meal 3
2 slice of bread - 200 cals
32g almond butter - 190
32g cashew butter - 190

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

Chest workout

  1. bb bench press 45x20, 65x15, 95x8, 135x5, 185x8,9,8 225x2, 145x10
  2. b.w. dips - 6,6,5,4,4
  3. cable press downs (straight bar) 100x10, 125x10, 150x10,10,10
  4. Flye machine - 105x10, 150x8

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

Meal 6
42g mac nuts - 345 cals
4 Flameout - 52

Total for the day 2158 calories.

10,000+ steps achieved for the day.

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[quote]hawaiilifterMike wrote:

6 week crab pose[/quote]

Hey, nice crab pose. Imagine it’ll keep appearing better and better as you progress.

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[quote]hawaiilifterMike wrote:

6 week crab pose[/quote]

Hey, nice crab pose. Imagine it’ll keep appearing better and better as you progress.

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[quote]hawaiilifterMike wrote:

6 week crab pose[/quote]

Hey, nice crab pose. Imagine it’ll keep appearing better and better as you progress.

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Hey, nice crab pic. Imagine it’ll keep appearing better and better as you progress.

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Hey, nice crab pic. Imagine it’ll keep appearing better and better as you progress.

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[quote]pae-nation wrote:
Hey, nice crab pic. Imagine it’ll keep appearing better and better as you progress.[/quote]

Thanks, I will try my best to get better every week.

Now a rant.

Whole foods almond butter and cashew butter both suck. They taste crappy and have the same calories as Skippy’s chunky PB 32g = 190 calories.

I will not buy it again. Give me JIF, Skippy’s, and Peter Pan PB anytime of the week and twice on Sundays. I did not try their organic chunky PB yet, so I will update after I eat it tomorrow.

What a disappointment.

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Day 44 of diet 3/20/09.

Meal 1
232g eggs - 360
220g apple - 114
1T olive oil - 120
4 fit fish oil caps - 40
9 BCAA tabs

Meal 2
Subway TRIPLE meat roast beef with light mayo, American cheese and veggies (No oil, olives) - 1050 cals

Meal 3
2 scoops Surge workout fuel - 170 cals

1 hours of treadmill walking at 3.0mph before leg workout. I will not do cardio before working out again. I had so little energy and my lower back was pumped from the walk it interfered with the workout.

Leg workout

  1. Squat - 45x5, 95x5, 135x5, 185x3, 225x5,5,5,5,5
  2. Good Morning - 135x5, 165x5,5,5,5
  3. Leg raises - b.w. - 10,8,8,8
  4. Lying leg curls - 60x8, 90x6,6

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

Meal 5
2 halibut - 220 cals
222g sweet potato - 200
85g radish - 55
4 salmon oil caps - 40

Meal 6
2 scoops chocolate MD - 200 cals
4 Flame out - 52

Total for the day 2946 calories.

17,000+ steps achieved for the day.