Velocity Inspired Diet

Nutrition
121

Today is my Cheat day! I will NOT do a full day refeed but ONLY a half-day refeed. Also, I will not drink calories (regular soda), I will only drink diet.

Day 49 of diet 3/25/09.

Meal 1
2 scoops chocolate Metabolic Drive - 200 cals
225g apple - 117
7g carrot - 3
63g cucumber - 9
131g tomato - 24
2 Yoplait yogurts - 340
4 fish oil caps - 52
5 BCAA tabs

Meal 2
1oz Nacho Doritos - 140 cals
1oz Fritos - 160
10z Cool Ranch Doritos - 150
1oz Cheetos - 160
Continental Almonds chocolate - 440

Meal 3 (approximates using calorieking)
424g meatloaf ~ 934
558 mashed potato ~ 631
109g spring mix ~ 19
2oz gravy ~ 30
38g balsamic vinaigrette ~ 68

Meal 4
2 scoops Surge workout fuel - 170

Chest/Back GVT

  1. bb bench press - 115x10x10
  2. seated cable row - 140x10x10
  3. db flyes - 30x10, 40x10, 50x10
  4. db rows - 150x8, 150x10

Meal 5
450g Pizza Hut lasagna - 785
80g breadsticks - 238
275g Zippy’s chili - 328
200g rice - 260
133g chantilly cake ~ 381
133g neopolitan cake ~ 295
4 Flameout - 52

Back to the diet - only a half refeed/cheat day.
Meal 6
2 scoops strawberry MD - 220 cals
4 Flameout - 52
5g leucine

Total for the day 6258 calories. I thought about eating ice cream and cookies, but I realized that it would be just total junk food - like the chips and chocolate. Plus I ate about 6000 calories which is around 3 times what my normal diet would be - per Berardi’s refeed day every 14 days mentioned in his diet article. I am sleeping early so that I don’t eat anymore since I am still hungry. Lastly, this is the first time I did not drink regular soda, that saved me over 429 calories. All in all, ok for a half refeed/cheat day.

10,000+ steps achieved.

122

Way to go HM! What a thread. Very unique to me. I can NOT do what you are doing. I’m either on a diet or off. As Chris T said (I think) what do you call people on a diet with lots of options? Fat. Anyway, way to go. Working so hard and still eating burgers? No way I could do that. You might want to think of having a strict V diet week to bump things hard occasionaly?

123

[quote]wdtorque wrote:
Way to go HM! What a thread. Very unique to me. I can NOT do what you are doing. I’m either on a diet or off. As Chris T said (I think) what do you call people on a diet with lots of options? Fat. Anyway, way to go. Working so hard and still eating burgers? No way I could do that. You might want to think of having a strict V diet week to bump things hard occasionaly?[/quote]

Thanks. Yeah, Chris and Bill pointed out correctly that I was doing my diet half-assed. I might do a strict V-Diet or something similar, once my body fat stagnates. For now, I am still so fat that just keeping calories low to moderate and a little more activity (steps) are working.

I know I am not supposed to do a Cheat day but I am using my mom’s birthday as an excuse to do it anyway. Hopefully it will not set me back too much.

124

Today’s weigh in 224.5lbs. That is not the bad news for me. It was expected with the food weight.

The bad news is that I screwed up my lower back yesterday - and right now it is so stiff and painful that I can barely get off the bed. I need to see the chiropractor right away. It happened as I was putting away the 150lb db after my second set to get the 160lb db.

Normally when I do db rows I wear a belt, but I forgot to pack it in my bag (a familiar theme of laziness and stupidity). When I grabbed the db and lifted it up, I felt my lower back being pulled, I put the db back and knew right away I was Re-injured again.

The original injury happened around 12 years ago playing basketball. I was making a turn and slipped on the wet cement/floor of the court and felt my lower back giving out. I could not get off from the ground. My brothers and friends thought I was kidding, but I literally could not get up for over 10 minutes - writhing in agony.

Finally, I got up with help and was carried home by my brothers. It took about 5 minutes for me to climb up the 16 step stairs to our walk up apartment.

Now that I re-injured myself again (like Bartl did) I need to tighten up my diet as never before (on this diet). I will go lower carb until I can get back to normal and lift weights and such.

Day 50 of diet 3/26/09.

Meal 1
2 scoops chocolate Metabolic Drive - 200 cals
170g cucumber - 26
115g tomato - 21
4 fish oil caps - 52
4 salmon oil caps - 40
5g leucine
4 BCAA tabs

Meal 2
100g barbecue beef ~ 328
60g cashews - 340
35g lettuce - 6
4 Flameout - 52

Meal 3
2 halibut - 220 cals
85g radish - 55
4 fit fish oil caps - 40

Meal 4
2 scoops strawberry MD - 220 cals
4 Flame out - 52
5g leucine

Total for the day 1652 calories.

Did not achieve required steps.

125

Do the Velocity Diet. Minus the SURGE.

Smart ass aside, sorry to hear about your back, Mike.

126

Ouch. Sorry to hear. I’m a FFB, in the third week of my diet and down 14 so far, it is great! I did V about 2 years ago and was a godsend.

Don’t be so damn hard on yourself! Even in jest, some of that shit seeps in. You are doing good, ship happens, keep taking it day by day. My Best, WD

127

[quote]phatkins187 wrote:
Do the Velocity Diet. Minus the SURGE.

Smart ass aside, sorry to hear about your back, Mike.[/quote]

Thanks, right now I do not have enough supps for strict Velocity Diet, but I will definitely lower the carbs (no fruits, berries, bread, PB, etc…). I will reorder Low -Carb Metabolic Drive right away.

128

[quote]wdtorque wrote:
Ouch. Sorry to hear. I’m a FFB, in the third week of my diet and down 14 so far, it is great! I did V about 2 years ago and was a godsend.

Don’t be so damn hard on yourself! Even in jest, some of that shit seeps in. You are doing good, ship happens, keep taking it day by day. My Best, WD [/quote]

Thanks, I hope you meet your goals with your diet as well. Sounds like it is working great for you thus far.

129

It is working. -16 as of tonight. Started the diet 3/02/09 and have been “on it” other than a piece of fried chicken with no skin a coupld of times on the weekend.
It is nice doing something for myself, I think that is the main reason I do it. And I don’t want to be old and fat.
Good luck with the back dude. Steady On.

130

Lower carb and low cal diet so far is not so bad. Maybe I was still digesting the cheat day food so I was not as hungry. Also I did not workout or walk but just laid down and watch tv and read, that may have prevented more hunger. We will see today as I went back to work this morning AMA.

Day 51 of diet 3/27/09.

Meal 1
2 scoops of vanilla Metabolic Drive - 200 cals
30g cashews - 170
4 fish oil caps - 52
4 salmon oil caps - 40
5g L-Leucine
4 BCAA tabs

Meal 2
150g barbque beef - 492
275g cucumber - 41
4 Flameout - 52

Meal 3
100g barbque beef - 328
88g lettuce - 15
4 Flameout - 52

Meal 4
2 scoops chocolate Metabolic Drive - 200 cals
4 fit fish oil caps - 40
5g L-Leucine

Total for the day 1682 calories. Damn I am hungry!

Only 7,000+ steps achieved which is way better than yesterday. Tomorrow I hope to do better.

131

Todays weigh in 219lbs.
Waist vacuum - 36.5"
Waist normal - 40"
Waist pushed out - 41"

Started diet with 45" waist.

Day 52 of diet 3/28/09.

Meal 1
2 scoops Surge Workout Fuel - 170 cals
10 BCAA tabs

Walked on the treadmill for 57+ minutes at 3.0 mph.

Wore my light weightlifting belt and did:

Chest and Shoulder GVT workout

  1. bb bench press - 45x10, 65x10, 95x10, 120x10x10
  2. bb military - 45x10, 95x10x10
  3. db flat flyes - 30x12, 40x12, 50x12
  4. seated rear delt machine - 60x12, 75x12, 90x12
  5. db laterals - 20x12, 25x12, 30x12

Back still stiff and sore, but held out good with the belt on.

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

Meal 3
115g barbque beef - 378 cals
188g sweet potato - 169
85g radish - 55
133g chantilly cake ~ 381
4 fish oil caps - 52

Meal 4
1 scoop Surge Workout Fuel - 85
10 BCAA tabs

light Back GVT workout

  1. v-handle pulldowns - 90x10x10
  2. chest supported rows (wide) - 45x10x10
  3. pull ups - b.w.x3,2,2
  4. seated alt db hammer curls - 30x10, 40x10, 50x10

Meal 5
2 scoops ON whey - 270 cals
3 Dulce de Leche cookies - 200
5 Do Si dos cookies - 300
4 Thin Mints - 160
5g creatine
5g L-leucine

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

Total for the day 2817 calories.

15,000+ steps achieved.

132

Today’s weigh in 218lbs. This is very surprising since I ate more carbs and calories, 10g of creatine, and a gallon of water yesterday. This means I am losing muscle or doing the diet too strictly right now.

Day 53 of diet 3/29/09.

Meal 1
2 scoops Surge Workout Fuel - 170 cals
10 BCAA tabs

Walked on the treadmill for 1 hour at 3.0mph.

light Back GVT workout

  1. wide grip pulldowns 100x10x10
  2. HS seated iso rows 180x10x10
  3. seated calf raises 45x12,12,12

Meal 2 (I have some Girl Scout cookies from Cheat day that I did not get to eat, so I will eat them post workout until they are all gone).
2 scoops whey protein - 270 cals
3 Dulce de Leche cookies - 200
2 Do Si Dos cookies - 120
4 Thin Mint - 160
5g creatine
5g L-leucine

Meal 3
115g barbque beef - 378 cals
70g lettuce - 12
4 fish oil caps - 52
4 salmon oil caps - 40

Meal 4
1 scoop Surge workout fuel - 85 cals
10 BCAA tabs

Shoulder and Arms GVT workout
A1. bb military press 40x10, 100x10,10,10 105x10x10
A2. ez curl 30x10, 70x10, 60x10,10 60x10x10
2. db laterals 25x12, 30x12, 35x8
3. db seated laterals 15x12, 20x7
4. db front raises 20x12,12,12

Meal 5
2 scoops Surge recovery - 325 cals
5g creatine
5g L-leucine

Meal 6
2 halibut - 220 cals
1 crab cake - 190
85g radish - 55
laver - 30
4 Flame out - 52

Total for the day 2359 calories.

16,000+ steps achieved.

133

You are obviously well informed, your ebook buying and your research is not an excuse to eat bread and fast food.

Your knowledge does not replace a half assed diet nor does it replace hard work in the gym. You are getting a lot of praise, good for you. Is that what you want praise? If so, keep doing what you’re doing a lot of people are willing to coddle you.

I really doubt you are making real changes for the future if you keep binging, eating bread, and then saying, “that’s it, I’m cutting out fast food for good.” Why don’t you go back and count how many times you have done that?

Stop pussing out! Be a man, see what you can do. “Genetics” be damned! You can do it, but it is up to you. Only you can do it!

Bill Roberts can’t do it, Shugs, Thibs, Gus can’t do it for you. Only you can do it and you can do it. Stop making bad choices. Who makes the choice? You do. If you can make a bad choice, you can make a good choice. The choice is up to you. Next time a cheese burger is waiting for you grab a handful of your fat belly and ask yourself, how long do you want it.

Don’t make excuses! Don’t say you can’t do it! Don’t be a whimp. You’ve improved, good job, improve more. You are being complacent, you are obviously happy with your current circumstances or you’d make more improvements.

You are not even close to your goals, quit making allowances.

Good job. Feel better? No go do a better job. DO IT! DO IT! DO IT!

Don’t be just another fat person in this world full of fat people. Losing that weight and becoming more strong willed can improve every area of your life.

Are you ready for that?

When you throw a cheese burger away you are not wasting food, you are ridding the world of a fat pill. You are impoving your stance in life, you are making a difference for you and for your future and if you have kids for your kids.

Eat more vegetables and more meat! DO IT DUDE! I’m hopeful for you, but if you fail, and quit, I’m going to call you fat, lazy and normal! Is that what you want?

134

Thank you to: thaiclinch, pdm362, PB-Crawl, Nards, Coach Shugart, duddy, duhast234, G87, Mr. Bill Roberts, gustavopacho, jacross, greggio, pae-nation, yerba, jehovasfitness, phatkins187, Evil1, wdtorque, and Free2Be for your constructive criticisms and insights.

I do not want to lie to myself anymore. I will NOT do a strict diet until one of two things happen.

  1. I match my brother’s bodyfat level (he is about 12% with a fuzzy four pack and very veiny forearms). OR

  2. I stop losing weight/body fat.

Only when one of the two above happens, I will implement strict dieting where I will throw away food (double cheeseburgers, ttuek, rice cakes, cookies etc…).

For now I will continue to eat what I want when I want. I realize this is to my detriment but that is what I am going to do. As Free2Be pointed out, I promised earlier to be strict only to break my word. This is NOT going to happen again.

There are many reasons why I do not feel a strict diet is necessary for me to get to 12% bodyfat, but the # 1 reason is I am not strong enough mentally to NOT cheat right now. I am still fat (35% Tanita scale at 218 lbs) and I do not need to be strict to lose more weight.

Do not take my word for it, ask any of the coaches (Thibs, Shugart, Lyle McDonald, etc…) if you do not believe me.

If you read Spud’s (Marc Bartley and Shelby Starnes) ebook, he describes doing up to 3+ hours of cardio per day plus a very strict diet. Right now I am doing only 1 hour of cardio and not restricting my diet. I will ONLY ramp it up when I start to stall.

I don’t want to delude myself thinking it will be easy to ramp it up when the time comes, but for now it is the best option for me so that I don’t lie to Myself and others.

Sorry for the long post.

135

Pussy.

136

[quote]esk221 wrote:
Pussy.[/quote]

Yeah, I admit I am not man enough to do a real diet right now. What have you done so far? Do you have any pics to update from the profile?

137

I just looked at your profile esk221. Got to give you props. Very good job of slimming down from being obese like me. Did it take you 2 years and 1 month to go from Jan 06/256 lbs to Feb 08/225 lbs on a Strict diet?

If so, I don’t want to do a diet that takes 2 years and 1 month to get to 10% bodyfat - takes too long and as I mentioned earlier I am not man enough for that crap.

Edit: Sorry esk221, I NOW realize that you meant Jan 06, 2008 to Feb 08, 2008. Barely under 5 weeks for the transformation. In all seriousness, if you write an ebook, I will purchase 2 copies as you know what you are talking about.

138

Disappointed mate.

I honestly hope you keep losing fat with your current attitude and regime.

139

Sorry to disappoint. This is why I am the least successful person in my family. That’s who I am and I can’t delude myself from the truth anymore. I will and always will be the bad/loser sheep of the family.

140

Day 54 of diet 3/30/09.

Today’s weigh in 217.5lbs. I need to stabilize my weight. I am losing weight too fast - most likely muscle. I am increasing the frequency of workouts since I can’t lift heavy right now, maybe I should increase calories to compensate.

Meal 1
2 scoops chocolate Metabolic Drive - 200 cals
184g apple - 96
4 fish oil caps - 52
5g L-Leucine

Meal 2
2 scoops strawberry Metabolic Drive - 220 cals
35g broccoli - 12
11g carrot - 5
64g cucumber - 10
94g pumpkin - 19
94g tomato - 17
4 salmon oil caps - 40

Meal 3
178g sirloin - 335
303g lettuce - 52
23g vinaigrette ~ 41
1oz olive oil - 120

Meal 4
175g ahi - 226
38g broccoli - 13
36g carrot - 15
32g cauliflower - 7
7g green beans - 2
44g zucchini - 7

10BCAA tabs then
Walk on the treadmill for 1 hour 3.0 mph. Tweaked my back this morning showering so no weight training today.

Meal 5
2 scoops vanilla Metabolic Drive - 200 cals
140g blueberries - 70
60g mandarin orange - 32
5g L-Leucine

Meal 6
2 scoops chocolate Metabolic Drive - 200 cals
32g Skippy chunky PB - 190
4 fit fish oil caps - 40
4 Flameout - 52
5g L-leucine

Total for the day 2273 calories.

14,000+ steps achieved.