T Nation

Velocity Inspired Diet


#1

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.


#2

Day 1 of diet 2/5/09.

1st meal
2 scoops banana Metabolic Drive - 220 cals
30g cashews - 170 cals
3 fish oil caps - 39 cals
5g leucine

2nd meal
2 scoops chocolate MD - 200 cal
5g leucine
20g lettuce - 3 cals
55g broccoli - 19
46g orange - 22
38g carrot - 16
55g apple - 29
127g tomato - 23
130g pear - 75

3rd meal
1 scoop banana MD
1 scoop chocolate MD - 210 cal

4th meal/final meal
2 scoop banana MD - 220 cal
4 Flameout - 52 cal
183g Sweet potato - 165 cal

Total for the day - 1463 calories.

The only thing I will change between a work out day and non work out day like today, is the introduction of Surge Workout Fuel and Surge Recovery.


#3

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.


#4

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.


#5

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.


#6

Day 2 of diet 2/6/09.

1st meal
2 scoops banana Metabolic Drive - 220 cals
30g cashews - 170 cals
3 fish oil caps - 39 cals
5g leucine
4 BCAA tabs

2nd meal
2 scoops chocolate MD - 200 cal
5g leucine
4 BCAA tabs
19g lettuce - 3 cals
67g broccoli - 23
63g orange - 30
69g apple - 36
90g tomato - 16
146g pear - 85

3rd meal
2 scoop chocolate MD - 200 cal
5g leucine
4 BCAA caps

KB circuit work out - 3 times using 53lbs KBs

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

4th meal
2 scoops Surge Recovery - 325 cals
5g creatine
4 BCAA caps

5th meal/final meal
2 scoop banana MD - 220 cal
4 Flameout - 52 cal
150g Sweet potato - 135 cal

Total for the day - 1754 calories.

So far cravings are manageable and not too bad. 26 more days to go.


#7

Days 3 of diet 2/7/09.

1st meal
Surge Workout Fuel 170 cals

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).

2nd meal
Surge Recovery - 325 cals
5g creatine
4 BCAA caps

3rd meal
2 scoops chocolate MD - 200 cals
30g cashews - 170
5g leucine
4 BCAA tabs
3 fish caps - 39

4th meal
1 scoop banana MD and choc MD - 210 cals
5g leucine
4 BCAA tabs
24g lettuce - 4 cal
53g broccoli - 19
47g cucumber - 7
47g orange - 22
36g carrot - 15
56g apple - 29
81g tomato - 15
118g pear - 68

5th meal
2 scoops banana MD - 220 cals
131g sweet potato - 118
5g leucine
4 BCAA tabs
4 Flameout - 52

Total for the day - 1683 calories.


#8

Day 4 of diet 2/8/09.

1st meal
2 scoops banana Metabolic Drive - 220 cals
110g sweet potato - 99
3 fish oil caps - 39
5g leucine
4 BCAA caps

2nd meal
2 scoops chocolate Metabolic Drive - 200 cals
206g apple - 107
5g leucine
4 BCAA caps

3rd meal
2 scoops Surge Workout Fuel - 170 cals

Leg work out
1. Squats - bwx8, 65x8, 95x5, 135x5, 190x2, 240x8,4
2. Good Mornings - 140x7,6,7,5
3. Side planks - 30sec holds 4x per side
4. Leg press calf raises - 90x15, 180x15, 270x15, 360x15, 450x15

4th meal
2 scoops Surge Recovery - 325 cals
5g creatine
4 BCAA tabs

5th meal
2 scoops chocolate MD - 200 cals
4 Flameout - 52
5g leucine
4 BCAA tabs
159g sweet potato - 143
122g apple - 63
45g daikon - 15

Total for the day - 1633 calories.


#9

Day 5 of diet 2/9/09.

1st meal
2 scoops banana MD - 220 cals
30g cashews - 170
3 fish oil caps - 39
5g L-Leucine
4 BCAA tabs

2nd meal
2 scoops chocolate MD - 200 cals
247g apple - 108
5g L-Leucine
4 BCAA tabs

3rd meal
2 scoops banana MD - 220 cals
232g sweet potato - 209
60g daikon - 20
5g L-Leucine
4 BCAA tabs

4th meal
2 scoops chocolate MD - 200 cals
161g mandarin orange - 85
4 Flameout - 52
5g L-Leucine
4 BCAA tabs

Total for the day - 1523 calories.


#10

Front

Here are a couple of pics that adequately show my need to do a Velocity type of diet.


#11

Back

Both photos were taken 2/4/09, the day before my diet began.


#12

Day 6 of diet 2/10/09.

1st meal
2 scoops banana Metabolic Drive - 220 cals
30g cashews - 170
3 fish caps - 39
5g L-Leucine
4 BCAA tabs

2nd meal
2 scoops chocolate Metabolic Drive - 200 cals
246g apple - 128
5g L-Leucine
4 BCAA tabs

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.

3rd meal
2 scoops Surge Recovery - 325 cals
5g creatine
4 BCAA tabs

4th meal
2 scoops banana MD - 220 cals
143g sweet potato - 129
312g mandarin orange - 165
3 salmon caps - 30
5g leucine
4 BCAA tabs

5th meal
2 scoop chocolate MD - 200 cals
4 Flameout caps - 52
5g leucine
4 BCAA tabs

Total for the day - 1878 calories.


#13

Day 7 of diet 2/11/09

1st meal
2 scoops banana Metabolic Drive - 220 cals
170g cashews - 170
3 fish oil caps - 39
5g leucine
4 BCAA tabs

2nd meal
2 scoops chocolate Metabolic Drive - 200 cals
46g broccoli - 16
170g tomato - 31
5g leucine
4 BCAA tabs

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

3rd meal
2 scoops Surge recovery - 325 cals
5g creatine

4th meal
254g apple - 132
179g pear - 104

5th meal
2 scoops banana MD - 220 cals
32g mac nuts - 263
4 Flameout caps - 52
5g leucine
4 BCAA caps

Total for the day - 1772 calories.


#14

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).

1st meal
2 scoops banana Metabolic Drive - 220 cals
30g cashews - 170
3 fish oil caps - 39
5g leucine
4 BCAA

2nd meal
2 scoops chocolate MD - 200 cals
222 g apple - 115
5g leucine

Waterbury Advanced circuit (7 times)
Pull up - 3 reps
Overhead squat - 3 reps with 95 lbs
Dips - 3 reps

3rd meal
2 scoops Surge Recovery - 325 cals
5g creatine
10 BCAA tabs

4th meal
82g broccoli - 29 cals
55g daikon - 20

5th meal
2 scoops Surge Workout Fuel - 170 cals

Chest work out
1. Incline BB bench 155x7,8,6,6 CG-135x5
2. DB bench press 50x15, 75x12,10,6, 50x8
3. Seated ez-bar tri ext 70x8, 90x8, 110x6,4
4. Cable flyes - low pulleys 50x8, 60x8, 70x6,5

6th meal
2 scoops Surge Recovery - 325 cals
5g creatine

7th meal
1 scoop banana MD - 110
4 Flameout - 52
5g leucine
4 BCAA tabs

Total for the day - 1775 calories.


#15

gotta work on that posture man. No more neanderthal is a superb program.


#16

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.


#17

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.

1st meal
2 scoops banana Metabolic Drive - 220 cals
30g cashews - 170
3 fish oil caps - 39
5g leucine
4 BCAA tabs

2nd meal
2 scoops chocolate Metabolic Drive - 200 cals
97g cucumber - 15
70g tomato - 13
138g pear - 80
5g leucine
4 BCAA tabs

snack
28g beef jerky - 80 cals

3rd meal
2 scoops Surge Workout Fuel - 170 cals

Back workout
1. chins - b.w.x5,5,5,4,3,3
2. db rows - 70x8, 125x10,15
3. cable pull downs - 120x7,5,5,4,4
4. face pulls - 100x10,7 125x5 150x3,3
5. db alt curls - 30x8, 40x6

4th meal
2 scoops Surge Recovery - 325 cals
5g creatine
4 BCAA tabs

snack
56g beef jerky - 160

5th meal
1 halibut - 110 cals
1 crab cake - 190
142g sweet potato - 128
4 Flame out - 52
radish - 33

Total for the day 1985 calories.


#18

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.


#19

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.


#20

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.

Day 10 of diet 2/14/09.

1st meal
2 scoops Strawberry Metabolic Drive - 220 cals
30g cashews - 170
3 fish oil caps - 39
5g L-Leucine
4 BCAA tabs

2nd meal
2 scoops Surge Workout Fuel - 170 cals

Leg workout
1. Squats - b.w.x8, 65x8, 95x5, 135x5, 195x5, 240x10,10 (trying to do 20-rep squats)
2. Pull-throughs - 125x10, 150x8,8,10
3. Planks 30 sec holds b.w., 10, 25, 45plate on back
4. Donkey sled calf - 90x15, 180x15, 270x15, 360x15

3rd meal
2 scoops Surge Recovery - 325 cals
5g creatine
4 BCAA tabs

4th meal
1 halibut - 110 cals
1 crab cake - 190
152g sweet potato - 137
92g radish - 31
seaweed - 10
3oz popcorn - 210
5g L-Leucine

5th meal
2 scoops chocolate MD - 200 cals
4 Flameout caps - 52
5g leucine
4 BCAA tabs

Total for the day 1864 calories.