I am 34 years old about to turn 35 in June of this year. I have been lifting on and off (mostly off seems like) for 11 years but still look like crap or worse. I am 5’10 and 240lbs. Bodyfat approximately (based on my old Tanita scale) 40%. I know it is not very accurate but I will continue to use it to see if as my bodyweight goes down the reading goes down as well.
I have been reading articles from this site, elitefts and Westside barbell for about 7 years but unfortunately have not really applied it until now.
Why now? Why not. My goal is to get a six pack by my birthday. I read that most people can’t see their abs until approximately 10% bodyfat. I want to jump start my diet using Velocity Diet as my base but modified somewhat.
For example I will use Surge Workout Fuel and leucine but will not use HOT-ROX. I seem to be very sensitive to stimulants.
Calories on my diet:
(10.2x240+879) = 1664 cals on low days
(10.2x240+879) = 1996 cals on work out days.
The typical lunch from McDonald’s for me pre-diet:
1 Big Mac - 540 cals
1 Filet-O-fish - 380
1 Double cheeseburger - 440 (dollar menu)
1 medium fries - 380 (I rarely went large or Supersized)
1 medium coke - 210
2 apple pies - 500 (dollar menu)
Total for lunch - 2450 calories. Sometimes I would get a Sundae on top of this list, but not always so I will not count it. No wonder I was/am a McFatty.
Edit: I weighed in at 247lbs on Tuesday night 2/3/09 and that is when I seriously gave thought about doing the diet. I know some of this was food weight so I just used 240lbs for my caloric intake calculations.
How long until your B-day? And there are non-stimulant options for the V-Diet…if your going to do the diet just do the diet. You can go to the “Ask Chris” Forum and speak with him about the type of “Stimulant” you should take…If you do the V-Diet the right way and dont “modify” it you can get insane results.
Good luck and keep us posted. The hardest part will be keeping up to motivation. Its easy to get motivated to start but hard to keep motivated for the long haul.
[quote]thaiclinch wrote:
How long until your B-day? And there are non-stimulant options for the V-Diet…if your going to do the diet just do the diet. You can go to the “Ask Chris” Forum and speak with him about the type of “Stimulant” you should take…If you do the V-Diet the right way and dont “modify” it you can get insane results.[/quote]
My birthday is June 9th, so I have 125 days. My younger brother finished his a few years back and went from 215 lbs to presently 170 lbs. So I am using his modified program - eg. milled flax seeds vs. cashews or other type of nuts.
Sorry I did not mention it in the original post. I have failed at many diets previously and I was hoping that posting my diet journey in a forum would help me to stick to my diet this time. When I graduated from high school I was 175lbs so I am aiming for about 185 lbs by June 9th.
KB military press - 8 reps
KB bent over rows - 10 reps
Windmill with only a 10lb dumbbell (for now) - 5 reps
KB squats - 5 reps
KB single swings - 15 reps each arm
Waterbury Intermediate work out
Circuit - 8 times
Pull ups - 3 reps (b.w.)
Deadlifts - 3 reps (315lbs)
Dips - 3 reps (b.w.)
Side planks 3 times per side 30 seconds each.
I never did side planks before and it was way harder than I thought it would be. I am so weak (was supposed to do 45 seconds twice per side).
Waterbury Intermediate work out (circuit 4 times)
A1 Standing alternating dumbbell shoulder press for 4 reps
with 65lb dumbbells
A2 Alternating forward lunge for 4 reps
with 40lb dumbbells
A3 One-arm dumbbell row for 4 reps
with 150lb dumbbell
B1 Overhead dumbbell triceps extension for 4 reps
with 105lb dumbbell
B2 Standing dumbbell hammer curl for 4 reps
first set with 75lb then
the next 3 sets with 85lb dumbbells
Could not do the B3 Front squat for 4 reps because there are only 2 power racks in the gym and both were being well used by groups of powerlifters (8-10 total).
(At home)
C1 Double KB squat for 5 reps
with 53lb kettlebells.
10 BCAA tabs pre workout
Dan John’s complex A workout (3 X 8) with 95lb barbell.
I was supposed to grab a barbell and do all the exercises then rest and repeat 2 more times, but I could not transition from cleans to front squats (wrists problems) so I did the bodybuilding style - therefore not a true complex.
A1-BB rows - 8 reps
A2-BB cleans - 8 reps
B1-BB front squats - 8 reps
C1-BB military press - 8 reps
C2-BB squats - 8 reps
C3-BB good mornings - 8 reps
Day 8 of diet 2/12/09.
Morning weigh in - 232lbs. One week weight loss - 8 pounds. I was a little disappointed but knew that I would lose less weight than Gus (who did the strict Velocity Diet).
I do not like to go low carb so I ate an apple, pear, and/or sweet potato - thus I lost less water weight than Gus did his first week. I have way more fat to lose so I was hoping I could match Gus’s 11 lb loss but…oh well. Gus’s starting point was well below mine (210lbs and also he was more muscular and less fat than I was at the start of his Velocity Diet).
[quote]PB-Crawl wrote:
gotta work on that posture man. No more neanderthal is a superb program.[/quote]
Thanks. I will look into that program right away. I always thought I needed help with posture - that I stoop forward a lot, and it is always good to get a reminder to work on it.
Day 9 of diet 2/13/09.
I will post pics about every 2 weeks on this diet plan. Presently I do not see much difference between now and when I first started.
Good luck…you remind of myself in many ways. I’m 6 feet and 245, and at 35 years old I’ve gotta cut that down to 210 if I don’t want to start looking really bad.
It’s a good sign that you’re careful about the food right to the gram. I did that for a while then once I got the hang of it I stopped writing it down and all…I hated that part. Not saying it’s not a good idea…it’s just not my thing.
[quote]Nards wrote:
Good luck…you remind of myself in many ways. I’m 6 feet and 245, and at 35 years old I’ve gotta cut that down to 210 if I don’t want to start looking really bad.
It’s a good sign that you’re careful about the food right to the gram. I did that for a while then once I got the hang of it I stopped writing it down and all…I hated that part. Not saying it’s not a good idea…it’s just not my thing.[/quote]
Thank you. I hope that you meet the goals you set out for yourself as well. I keep reading gus’s and bartl’s thread/logs for inspiration and motivation and work out program ideas.
Some of you might have noticed that I am doing a Velocity Lite type of a diet - and you would be right. Sometimes I will have a HSM (or semi healthy-HSM) or more clean carbs like (fruits, vegetables and/or nuts). I find this type of diet way easier to do than a strict Velocity Diet for now.
Also I am not currently doing daily walks. I feel that as my weight loss slows down, then I want to be able to add things in. Such things as walks or other type of cardio, maybe even HRX or other type of stimulant. I have read that you should ease into a long term diet/lifestyle change and not go full tilt right away.
When you do everything at once - low calories, cardio, stimulants etc…when fat loss stops or slows down, what else can you add? (I think I read this in coach Thib’s or Shugart’s work) and it made sense to me.