T Nation

Ondblatt's Diet/Workout Log

Hello to all:

I was impressed by Christian Thibaudeau’s transformation. I looked over his diet and thought it made since. The short of it is here:

  1. Start off with a liquid diet high in fat and protein
  2. Go to a CKD to include real meat
  3. Finally once 5-10% of fat is off start doing a protein/carb protein/fat low carb diet.

I figured up my info for the V-Diet and bought my food sources. I started phase 1 on MONDAY 03 DEC.

Overview of Workouts will be:

Mon: Deadlift Day
Tues: Run Day
Weds: Bench Day
Thur: Run Day
Fri: Squat Day

[photo]9397[/photo]
[photo]9398[/photo]

Day 1 of 21 Days
First day of Velocity Diet.
238lbs, 20% bodyfat?

I have worked out my calorie limits
low: 1700 cal
high: 2000 cal

Got the protein, flax seed, salmon oil.
Meals as follow:
0700 Protein Shake/Flax/ 5 Salmon oil
1030 Protein Shake/FLax/ 4 Salmon oil 1200 Small Spinach bowl
1300 1/2 Protein Shake/FLax/ 4 Salmon
1500-1600 Workout shake
1730 Protein Shake/FLax/ 4 Salmon oil
1930 Protein Shake/FLax/ 4 Salmon oil

Day 1 Workout - Monday 03 DEC
Deadlift
135lbs x 10 reps x 2 sets
225lbs x 10 reps x 4 sets

1 Arm Kettlebell raises
35lbs x 10 reps x 2 sets (right arm)
35lbs x 10 reps x 2 sets (left arm)

Kettlebell “explosions”
35lbs x 15 reps x 2 sets
35lbs x 20 reps x 2 sets

  • first day so I went light. Don’t know how tired I’ll be.*

day 2.
236lbs this morning.

Meals as follows:
0700 Protein Shake/Flax/ 5 Salmon oil
1030 Protein Shake/FLax/ 4 Salmon oil 1200 Small Spinach bowl
1300 1/2 Protein Shake/FLax/ 4 Salmon
1500-1600 Workout shake
1730 Protein Shake/FLax/ 4 Salmon oil
1930 Protein Shake/FLax/ 4 Salmon oil

Workout: RUN DAY (treadmill)

5 min walk 3.0 spd

*5 min jog 6.0 spd
30 sec cooldown

*3 min run 7.5 spd
30 sec walk 3.0 spd

*3 min run 7.5 spd
30 sec walk 3.0 spd

*3 min run 7.5 spd
1 min walk 3.0 spd

*3 min run 7.5 spd
1.5 min cooldown

Day 3
weight 234lbs

Meals as follows:
0700 Protein Shake/Flax/ 5 Salmon oil
1030 Protein Shake/FLax/ 4 Salmon oil 1200 Small Spinach bowl
1300 1/2 Protein Shake/FLax/ 4 Salmon
1500-1600 Workout shake
1730 Protein Shake/FLax/ 4 Salmon oil
1930 Protein Shake/FLax/ 4 Salmon oil

Workout as follows:
WARMUP: Stretching and 15 pushups

BENCHPRESS
135 x 10 x 2 sets
185 x 10 x 2 sets
205 x 10 x 2 sets
225 x 5 x 2 sets

DIPS
8 x 2 sets (same movement as bench, arms tired)

BENT OVER ROWS
115 x 10 x 3
135 x 10 x 1
2(45lb plates) easy to grip! x 10 x 3

Military Press
100lb x 10 x 3 sets

  • Lost alot of strength feeling very tired. Probably loss of blood sugar and those carbs!. I also went cold turkey with caffeine a week ago. Headaches but not super bad*

Day 4
weight 234lbs

Meals as follows:
0700 Protein Shake/Flax/ 5 Salmon oil
1030 Protein Shake/FLax/ 4 Salmon oil 1200 Small Spinach bowl
1300 1/2 Protein Shake/FLax/ 4 Salmon
1500-1600 Workout shake
1730 Protein Shake/FLax/ 4 Salmon oil
1930 Protein Shake/FLax/ 4 Salmon oil

Workout: RUN DAY (treadmill)

5 min walk 3.0 spd

*5 min jog 6.0 spd
30 sec cooldown

*3 min run 7.5 spd
30 sec walk 3.0 spd

*3 min run 7.5 spd
30 sec walk 3.0 spd

*3 min run 7.5 spd
1 min walk 3.0 spd

*3 min run 7.5 spd
1 min cooldown

  • I didnt feel like running today but I did it anyway. I shortened my last cool down from 1.5 min to 1 min.*

day5

End result was a drop to 215lbs after 4 weeks. Lowered my bodyfat overall but lost some muscle mass. Probably due to improper post workout nutrition. No photos available for this time due to a year long “life changing” event with my “work”.

Bulked up in June until Aug 17 to 225 with little fat gained back.

New goal for DEC 08 is 10 percent bodyfat.