Velocity Inspired Diet

Darn it! I screwed up. I ate a ham sandwich my brother brought home and I have no idea how many calories it contained. It had lettuce, tomato, ham, mustard and bread. Luckily no mayo. Since I am familiar with Subway sandwiches, the sandwich I ate was definitely smaller than the 12" ham sub. I will assign it approximately 580 cals (the calories in the 12" subway ham sandwich).

Day 11 of diet 2/15/09.

1st meal
2 scoops chocolate Metabolic Drive - 200 cals
30g cashews - 170
3 fish oil caps - 39
5g leucine
4 BCAA tabs

2nd meal
2 scoops chocolate Metabolic Drive - 200 cals
28g macademia nuts - 230
3 salmon caps - 30
5g leucine
4 BCAA tabs

3rd meal
Ham sandwich approximately - 580 cals?

4th meal
2 scoops Surge workout drink - 170 cals

Delt work out

  1. Seated db press - 25x12, 35x8, 50x8, 75x8,7,6

A1. db press - 75x6, 60x6, 50x8
A2. db hammer press - 35x10, 30x10, 30x10
A3. db laterals - 10x20,25,30

  1. bb corner one arm press - 25x10, 50x10, 70x8, 80x5
  2. seated laterals - 30x10, 35x8, 40x6
  3. plate raises with 10,25,35,25,10 pyramid (2 sets) - did not count the reps?

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

6th meal
2 scoops Strawberry MD - 220 cals
199g mandarin orange - 105
4 Flameout - 52
5g leucine
4 BCAA tabs

Total for the day ~ approximately < 2321 calories?

Before this diet, when I messed up like last night with the ham sandwich, I would blow up my diet and ditch it. Not this time:) I will follow coach Thib’s and Shugart’s advice to just go right back on the diet the very next meal and continue to go forth. Hopefully, these cheats will not happen often before I meet my goal by June 9th, 2009. I think I will have to be sub-200 lbs to have a chance to see abs.

Day 12 of diet 2/16/09.

1st meal
2 scoops chocolate Metabolic Drive - 200 cals
30g cashews - 170
3 fish oil caps - 39
5g L-Leucine
4 BCAA tabs

2nd meal
2 scoops strawberry Metabolic Drive - 220 cals
241g mandarin oranges - 128
3 salmon oil caps - 30
5g L-Leucine
4 BCAA tabs

3rd meal
2 scoops Surge Workout Fuel - 170 cals

Back workout

  1. Chins neutral grip - b.w.x5,4,4,3,3,3
  2. bb row - 145x8, 235x8, 285x6, 325x6
  3. decline bench cable pullover - 60x8, 70x8, 80x6, 80x7
  4. short bb row to neck - 50x8,10,10 60x10

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

5th meal
2 scoops strawberry MD - 220 cals
28g macadamia nuts - 230
65g strawberry - 23
4 Flameout - 52

Total for the day - 1807 calories.

Back on the diet wagon:)

Day 13 of diet 2/17/09.

1st meal
2 scoops strawberry Metabolic Drive - 220 cals
212g apple - 110
3 fish oil caps - 39
5g L-Leucine
4 BCAA tabs

2nd meal
2 scoops chocolate Metabolic Drive - 200 cals
30g cashews - 170
5g L-Leucine
4 BCAA tabs

Snack
28g beef jerky - 80 cals

3rd meal
74g egg - 115
1T olive oil - 119
3 salmon oil caps - 30
30g cabbage - 5

4th meal
1 halibut - 110 cals
1 crab cake - 190
146g sweet potato - 131
50g cabbage - 9

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

Total for the day 1780 calories.

Well the two weeks went by pretty fast. Unfortunately the result have been disappointing. Today I weighed in at 230lbs in the morning - only 10 pounds loss so far. Gus lost 16lbs in the same time period (2 weeks). It is very obvious to me that coach Shugart and thaiclinch were right on, the strict Velocity Diet maybe harder but way more effective for weight loss.

Edit: “Oops, I did it again, I played with my diet, got lost in the brain…” no it is not Britney. My coworker brought mini pecan tarts (about the diameter of a half dollar coin) to the office and I scarfed down 9 pieces. I have no idea how many calories they were except they were just delicious, thus my conundrum. I have to do better tomorrow with self control. Obviously if I had better control, I would not need to do the diet in the first place:(

Day 14 of diet 2/18/09.

1st meal
2 scoops strawberry MD - 220 cals
128g tomato - 23
3 fish oil caps - 39
5g leucine
4 BCAA tabs

2nd meal
2 scoops chocolate MD - 200 cals
30g cashew - 170
5g leucine
4 BCAA tabs

3rd meal
9 mini pecan tarts - ???

circuit workout with 95lb barbell (5 times)
Romanian deadlift x 8
Row x 8
Military press x 8
Squat x 8
Good Morning x 8

chins b.w. x 4,4,4,4,4
dips b.w. x 4,4,4,4,5

4th meal
2 scoops Surge Recovery 325 cals

5th meal
122g egg - 189
1T olive oil - 119
52g cabbage - 9

6th meal
2 scoops strawberry MD - 220
230g mandarin - 122
4 Flameout - 52
4 BCAA tabs

Total for the day (1688 + 9 mini tarts?)

[quote]hawaiilifterMike wrote:
Well the two weeks went by pretty fast. Unfortunately the result have been disappointing. Today I weighed in at 230lbs in the morning - only 10 pounds loss so far. Gus lost 16lbs in the same time period (2 weeks). It is very obvious to me that coach Shugart and thaiclinch were right on, the strict Velocity maybe harder but way more effective for weight loss.
[/quote]

The by-the-book V-Diet is always going to be better, but hey, no reason to get disappointed with 10 pounds lost in 14 days. That’s really quite remarkable. Most diets only give you 2 to 4 pounds in that timeframe.

Did you take tape measurements as suggested? I bet your belly is down a few inches.

[quote]Chris Shugart wrote:

The by-the-book V-Diet is always going to be better, but hey, no reason to get disappointed with 10 pounds lost in 14 days. That’s really quite remarkable. Most diets only give you 2 to 4 pounds in that timeframe.

Did you take tape measurements as suggested? I bet your belly is down a few inches.

[/quote]

Thank you for your kind words and the Velocity Diet. My laziness prevented me from taking any measurements thus far. I will get right on it - taking some measurements (at least around the waist). My pants is looser and I did have to tighten my belt recently.

Days like today makes me want to quit my diet altogether! I screwed up once again - big time! My coworker’s mother brought coco puffs from Liliha Bakery and Trader Joe’s white chocolate bar (Peppermint Bark) from Vegas to the office.

I did not want to insult her (lame excuse) so I ate - like everyone else in the office (peer pressure). It should be easy to say no (or lie and say I will eat it later and throw it away), but sometimes it is not so easy, at least for me.

Day 15 of diet 2/19/09.

1st meal
2 scoops strawberry MD - 220 cals
143g tomato - 26
3 fish oil caps - 39
5g leucine
4 BCAA tabs

2nd meal
2 scoops chocolate MD - 200 cals
30g cashews - 170
5g leucine
4 BCAA tabs

snack
4 mini pecan raisin tarts - ???
1 coco puff from Liliha bakery - ???
1 Peppermint Bark (Trader Joe’s) - 315

3rd meal
2 scoops Surge Workout Fuel - 170 cals
4 BCAA tabs

Leg work out

  1. Squats - b.w.x8, 95x5, 135x5, 185x3, 245x5 (did not feel so good so I cut squats short).
  2. Single leg curl - 50x10, 70x10, 100x10, 120x8
  3. Leg raises x 10,10,8,7
  4. Calf raises - 210x12, 300x10, 405x10, 495x8
  5. 90 back extensions with row - 25lb platex10, 45lb plate x10, 30lb dbs x10, 50lb dbs x12

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

5th meal
107g eggs - 166 cals
1T olive oil - 119
63g cucumber - 9
50g carrot - 21
51g cabbage - 9
Popcorn - 210
3 salmon oil caps - 30

6th meal
2 scoops strawberry MD - 220 cals
226g mandarin - 120
4 Flameout - 52
4 BCAA tabs

Total for the day (2421 + coco puff + 4 mini pecan tarts)

As Brian Schwab from Elitefts would say “Never give up”. I know I will do better tomorrow - maybe I should call in sick and stay home;)


After 2 weeks of diet, photos taken 2/19/09

Front


After 2 weeks of diet, photos taken 2/19/09

Back

Well I did not call in sick, so I have to be in my best dietary behavior at work…

Day 16 of diet 2/20/09.

1st meal
2 scoop strawberry MD - 220 cals
215g apple - 112
3 fish oil caps - 39
5g leucine
4 BCAA tabs

2nd meal
2 scoops chocolate MD - 200 cals
30g cashews - 170
5g leucine
4 BCAA tabs

snack
28g beef jerky - 80 cals

3rd meal
2 scoops Surge Workout Fuel - 170 cals
4 BCAA tabs

Chest workout
A1 - Flyes 20x10, 25x10,10,8,8,6,6
A2 - db Bench 20x10, 40x10, 75x6,5,5,5,5,4,4
Dips - b.w.x5,5,6,5,5
dbs overhead ext - 25x12, 35x8, 40x6, 50x5
B1 - incline flyes - 25x8, 30x8, 35x6, 40x6
B2 - db curls - 25x8, 20x8, 35x6, 40x5

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

5th meal
2 halibut - 220
1 crab cake - 190
100g cabbage - 18

6th meal
2 scoops chocolate MD - 200
4 Flame out 52
5g leucine
4 BCAA tabs

Total for the day 1996 calories.

Hey Mike, great job buddy. Keep this up and don’t burn out. I’m looking forward to seeing you progress.

[quote]duddy wrote:
Hey Mike, great job buddy. Keep this up and don’t burn out. I’m looking forward to seeing you progress. [/quote]

Thank you, I’ll try my best to continue without screwing up too much. I guess I have to make this “diet” into a lifestyle change. When my brother lost his weight from 215lbs to his present 170lbs, his taste in food did change. It seemed easier for him to eat healthier without so much cravings for junk and such…

Wow the Velocity 3.0 version makes the diet way easier to understand and follow. I input my physical data and it displayed all the meal plans and supplements that I am supposed to take. On my non-work out day - 1695 cals and on my work out day - 2025 cals are slightly higher than Version 2.0.

Also I am supposed to take 5 Flameout instead of 4. For someone new to the Velocity diet or wanting to find out more, I definitely recommend the Velocity 3.0 article.

Day 17 of diet 2/21/09.

(Thank you coach Waterbury)
I did the V-burn challenge - Beginner program - 10 reps each x 5 circuits
A1 B.w. squat
A2 Hand walkout - from knees
A3 Single leg deadlift
A4 Push up
A5 Jumping Jack
A6 Reverse Lunge - overhead reach
A7 Pike push up
A8 Mountain climber

I am in such bad cardiovascular shape. I got out of breath in the middle of the circuits - and needed to take a breather here and there. I really need to up my GPP before I tackle the harder V-burn challenges.

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

Back workout
A1 chins b.w.x6,4,4,4,2
A2 cable bar press downs 100x10, 125x10, 150x10,10,10
Barbell row 155x8, 245x6, 295x5, 335x4
Freemotion cable pulldown 130x8,6,6,5
Seated cable row ez-bar to neck 100x8, 150x6,7,7
Cable bicep curl - 50x8, 70x6, 80x5

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

4th meal
2 scoops chocolate Metabolic Drive - 200 cals
1/2 T coconut oil - 60
80g broccoli - 28
3 salmon oil caps - 30
5g L-Leucine
4 BCAA tabs

5th meal
1 cheeseburger (McDonalds) - 300 cals
206g mandarin - 109

6th meal
2 scoops strawberry MD - 220 cals
126g frozen mixed berries - 70
4 Flame out - 52
4 BCAA tabs

Total for the day 1993 calories.

Day 18 of diet 2/22/09.

I do not like to waste food and my friend bought 4 cheeseburgers from McDonalds for me. I will eat them one at a time until they are all gone.

I read articles from Lyle Mcdonald, Justin Harris, Shelby Starnes, Coach Thib, etc… that to get from 40% bodyfat to approximately 15% bodyfat - the only 3 things I need to do is:

  1. Eat below maintenance calories. 2. Eat enough protein. 3. If you are eating enough carbs (which is protein sparing) you don’t have to eat as much protein. The rest you can do what you want and get to 15% bodyfat.

I will put this to the test by eating crap once in a while and make sure I eat within my caloric maintenance levels. If I fail at weight loss by doing this then I will switch to a more stricter form of dieting.

V-burn challenge - Beginner program - 10 reps each x 5 circuits.
(I still have a hard time doing this circuit - I have no idea when I will be able to go beyond the Beginner program.)

1st meal
1 cheeseburger (McDonalds) - 300 cals
2 scoops chocolate MD - 200
3 fish oil caps - 39
5g leucine
4 BCAA tabs

2nd meal
1 cheeseburger (McDonalds) - 300 cals
1 scoop strawberry MD - 110
126g frozen mixed berries - 70
3 salmon oil caps - 30
5g leucine
4 BCAA tabs

3rd meal
2 scoops Surge Workout Fuel - 170 cals

Leg workout

  1. Romanian Deadlift - 45x10, 95x8, 135x8, 225x5, 325x7,7,6,6
  2. Dumbbell squat - 75x10, 105x15, 125x15
  3. Goblet squat - 50x10
  4. Standing cable crunch - 60x15, 80x12, 100x10, 120x5
  5. Seated calf raises - 90x10, 135x10, 180x8, 225x8

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

5th meal
1 scoop strawberry MD - 110 cals
63g frozen mixed berries - 35
4 Flameout - 52

Total for the day 1741 calories.

First off, I would like to apologize to coach Thib if I wrongly attributed my previous entry in reference to what he wrote. I do believe he wrote that it is harder to lose bodyfat as one get down to lower bodyfat levels, but I was informed by my friends they never read the 3 points that I attributed to him, Harris, Starnes and McDonald.

This is what coach Thib wrote:
In my original transformation, my protein intake was too high and my fats were too low. This led to some muscle loss and lack of energy. A lot of people don’t limit themselves to a low-carb diet; they also ingest very little fat.

They reason that if they drop the carbs, their body will be forced to use fat for fuel, which is true. They go wrong by taking their reasoning one step further and assuming that if they cut out fat from their diets too, then they’ll burn much more fat because the body will have to scavenge its own fatty acid reserve.

It will, to some extent. But the thing is that if one energy source is disproportionately high compared to the other ones, the body will adapt to use this fuel source as its main one. So if your protein intake is way higher than the other nutrients, your body will become good at using protein for fuel. Since protein is an inefficient fuel source, the body will be quick to breakdown muscle tissue to produce the energy required: you’ll be burning down the walls to heat the house!

Day 19 of diet 2/23/09.

1st meal
2 scoops strawberry Metabolic Drive - 220 cals
215g apple - 112
3 fish oil caps - 39
5g L-Leucine
4 BCAA tabs

2nd meal
2 scoops chocolate Metabolic Drive - 200 cals
212g tomato - 38
83g broccoli - 29
5g L-Leucine
4 BCAA tabs

3rd meal
Not Velocity Diet approved! (My version of Unhealty Solid Meal)
2 beef burritos (Taco Bell) - 820 cals
1 crunchy taco - 170
1 soft taco - 200
I was still hungry as heck, but I controlled myself to just this amount.

8 BCAA tabs
Shoulder workout
A1 Military press - 45x15, 65x15, 95x10, 135x5, 155x6,5,4,4,3,3
A2 10lb plate laterals - 10,10,10,10,10,10
One arm bb press - 25x10, 50x10, 75x10, 100x6
Shrugs - 135x10, 225x10, 405x10, 495x10, 585x10
Seated laterals - 20x10, 35x10, 40x8,6
Rear lateral machine - 60x10, 75x10, 90x8, 105x8

4th meal
2 scoops chocolate MD - 200
4 Flame out - 52
3 salmon caps - 30
5g leucine
5g creatine
8 BCAA tabs

Total for the day 2110 calories.

Based on the Velocity 3.0 at 240lbs
Non workout day - 1800
Work out day - 2130

Day 20 of diet 2/24/09.

Not Velocity Diet approved! (Unhealthy Solid Meal)
1st meal
Soft taco (Taco Bell) - 200
Crunchy taco - 170
Bean burrito - 350
1 scoop chocolate Metabolic Drive - 100
5g L-Leucine
4 BCAA tabs
4 fit fish oil caps - 40

2nd meal
2 scoops chocolate Metabolic Drive - 200
96g broccoli - 34
144g tomato - 26
110g cucumber - 17
54g carrot - 22

8 BCAA tabs
Velocity 3.0 Advanced Monday workout
A Bent-Over Barbell Row - Underhand grip 275lbs x6,5,4,3,2
B Overhead squat - 95lbs x5,5,4,7
C Dip - b.w. x5,5,5,5
D Ab-Wheel Rollout - 10,10

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

Not Velocity Diet approved! (Unhealthy Solid Meal)
4th meal
1 soft taco - 200 cals
1 crunchy (soggy by this time) taco - 170
1/2 bag of smart popcorn - 120
3 red bean mochi ???
1 scoop strawberry MD - 110
4 Flameout - 52
5g leucine
4 BCAA tabs

Total for the day (2136 + 3 red bean/azuki mochi)

I will try to consume Surge Workout Fuel for Chest, Back and Legs workouts. The shoulder workout is too easy and short to deserve Surge Workout Fuel. My back workouts are the hardest for me since I use the most weight for rows that I can. I used to do 365lb for bb row, 330lb seated cable (at Gold’s but they closed down), 200lb Kroc db row, 675 for bb shrugs, etc… but I think I should focus more on the chins/pull-up/pull downs since I am particularly weak in those movements.

Actually besides rowing, I am weak in all movements LOL, especially benching and squatting. Deadlift - I did 485lb for both conventional and sumo until I tweaked my lower back. Now I usually “talk” myself out of “potential injury” and go with lighter weights when deadlifting.

Day 21 of diet 2/25/09.

The Last of the Taco Bell food :frowning:
1st meal
1 bean burrito (Taco Bell) - 350 cals
207g apple - 108
1 scoop strawberry Metabolic Drive - 110
4 fish oil caps - 52
5g L-Leucine
4 BCAA tabs

2nd meal
2 scoops chocolate Metabolic Drive - 200 cals
117g cucumber - 18
54g carrot - 22
102g cabbage - 24
163g pear - 95
5g L-Leucine

Snack
4 pieces of chocolate - 300 cals

3rd meal
1 scoop strawberry Metabolic Drive - 110 cals
1 scoop banana Metabolic Drive - 110
4 salmon oil caps - 40
5g L-Leucine
4 BCAA tabs

4the meal
2 scoops chocolate MD - 200 cals
331g mandarin orange - 175
4 Flameout - 52
5g leucine

Total for the day 1966 calories.

Crap! This morning I weighed in at 227lbs. It is 20lbs less then when I started at 247lbs on 2/3/09, but when taken into context that I lost only 3 pounds in the last week, it is PATHETIC.

I was warned many times by people, especially my brother not to cheat and eat crap from McDonald’s, Taco Bell, chocolate, mochi, and other junk food but did I listen… Noooooooooooooooooooooo:(

This reaffirms to me that the strict Velocity Diet is the best way to go and only if you are a wimp like me - do the Velocity Lite but with clean foods and NOT fast/junk food. Rant over.

Day 22 of diet 2/26/09.

1st meal
2 scoops banana MD - 220 cals
121g pear - 70
141g apple - 73
4 fish oil caps - 52
5g leucine
4 BCAA tabs

2nd meal
2 scoops chocolate MD - 200 cals
62g carrot - 25
100g broccoli - 35
135g cabbage - 32
15g lettuce - 3
35g radish - 6
1T olive oil - 120

snack
1oz Nachos Doritos - 140 cals
1oz Cool Ranch Doritos - 150
1oz Fritos - 160
1oz Cheetos - 160

Refeed Meal! (not that the Velocity Diet has one)
3rd meal
1 Angry Whopper - 880 cals
1 BK Double Stacker - 620
2 Burger shots - 220
1 medium fries - 480
1 medium DIET Coke - 0 (thinking about my health)
meal total = 2200 calories.

I was still a little hungry but felt this was a good enough Refeed meal for today.

8 BCAA tabs
Chest workout

  1. Incline bb bench - 45x15, 65x15, 95x8, 115x8, 195x4,4,4,4,3,3,3, 145x8
  2. Pushups - b.w.x10, 10x10, 25x8, 25x6
  3. Triceps rope pushdowns - 100x10, 125x10, 150x10,10
  4. Flat db flyes 20x10, 30x10, 40x10, 50x6

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

5th meal
2 scoops banana MD - 220 cals
126g frozen mixed berries - 70
4 Flameout - 52
5g leucine
4 BCAA tabs

Total for the Refeed day 4313 calories! :frowning:

Damn! While I was eating the Refeed meal, it felt so good and so right… but afterward I felt so much guilt and depression from giving in to junk food once again. I did drink Diet Coke like almost every fat/obese person.

Most obese and fat people including myself will load up the tray with the crappiest most caloric dense food possible and then get the diet soda and act like we are doing the right thing.

Anyways
Day 23 of diet 2/27/09).

1st meal
2 scoops banana MD - 220 cals
228g apple - 119
4 fish oil caps - 52
5g leucine
4 BCAA tabs

2nd meal
2 scoops chocolate MD - 200 cals
28g cashews - 170
5g leucine
4 BCAA tabs

3rd meal
2 scoops Surge workout fuel - 170 cals

Leg workout
Squats - 45x15, 95x10, 135x8, 185x5, 245x5,4,4,7
45degree GHR - b.w.x6,6,5,5
Leg raises - 10,10,8,8
Leg press calf raises - 180x15, 270x15, 360x15, 450x15

4th meal
2 scoops Surge recovery - 325 cals
5g creatine

5th meal
2 Halibut - 220 cals
1 crab cake - 190
50g cabbage - 9
157g tomato - 28
31g carrot - 13

6th meal
2 scoops banana MD - 220 cals
140g frozen strawberries - 50
4 Flame out - 52
5g leucine
4 BCAA tabs

Total for the day 2038 calories.

Man, I am doing this diet half-assed as coach Shugart pointed out. I still do not want to do the strict Velocity 3.0 diet yet - I am holding it off until I get down in bodyfat and get stuck/plateau. I just have to do a strict Velocity Diet Lite and not eat at fast food joints. Easier said/written than done, at least for me.

Day 24 of diet 2/28/09.

1st meal
2 scoops banana Metabolic Drive - 220 cals
1 strawberry yogurt - 170
4 fish oil caps - 52
5g L-Leucine
4 BCAA tabs

2nd meal
2 scoop Surge Workout Fuel - 170 cals

Back workout
Hammer pull downs - 90x15, 180x8, 270x8, 360x6, 450x4
T-bar row - 90x8, 180x8, 225x6, 270x6, 315x5
Neutral pull downs - 150x8, 200x8, 250x5,5
Hammer rows - 135x8, 225x6, 270x8
db hammer curl - 50x6, 80x4, 100x4

3rd meal
2 scoops Surge Recovery - 325 cals

4th meal
105g eggs - 163 cals
1T olive oil - 120
80g cabbage - 14

5th meal
2 scoops chocolate Metabolic Drive - 200 cals
1 blueberry yogurt - 170
152g tomato - 27
71g cucumber - 11
4 salmon oil caps - 40
5g L-Leucine
4 BCAA tabs

6th meal
2 scoops banan Metabolic Drive - 220 cals
126g frozen berries - 70
4 Flame out - 52
5g L-Leucine
4 BCAA tabs

Total for the day 2024 calories.