On The Velocity: thirddan's log

[thirddan]

so, i have always been pretty chubby, never too fat, but never skinny or lean...college did not help and i have a desk/computer type job and desk/computer type hobbies...sooooo...i got a job one year ago and for the first time since high school had a daily routine that would be consistent 5 out of 7 days...so i figured perfect time to get in decent shape...

*all weight/body fat values come from a tanita scale that does some kind of electrical charge body fat%, not sure if its accurate or not, but should show accurate changes...i will take all measurements when i wake up after pissing before eating/drinking anything...i should note that my previous weighings in the morning are usually 2 lbs lighter and 2% fatter than evening weighings on the same day...

Stats of April 2006
Height - 5'7"
Weight - approx 190lbs
Fat % - approx 25 or so (not really sure)

During the past year i have been going to the gym and working to clean up my diet etc, never had a real goal or a plan defined, but things started off pretty well...

will post a headshot from my first day of work when i get home tonite...

--------------------------------

Stats March 12 2007 BEGIN THE VELOCITY DIET
http://www.t-nation.com/findArticle....le=05-009-diet

Height: 5'7"
Weight: 163lb
Fat %: 19.6

so, over the past year i have made some progress although for a years time its nothing too impressive, i have becme much leaner, lost some gut/love handles and become a bit stronger, which is nice, i have also lost a lot of pudge in my face which is nice...

so, the velocity diet is basically an all liquid diet that is meant to lose a lot of weight really fast, WHILE MAINTAINING LEAN MASS (use of HRX should help this, some even gained LBM while on this diet)...and it seems from reading people's experiences with this diet that they either maintained, or gained/lost very minimal lean body mass, sweet...

i think this diet is a great idea for me since it only lasts 28 days and shows almost immediate results...i think the instant gratification thing is very important for everyone trying to start to get in shape since if you see results you will be more willing to continue and bust your ass...it also removes all choices and options for food, you get your shakes, thats it...

this post will be my diet/nutrition stuff and i will make some others regarding my workout schedule and weight lifting info (lifts/weight used etc) i will also try and post pics regularly since i have no shame and i happen to be somewhere in the middle of the pool when it comes to the fitness level of people creating these blogs, not too overfat and not too fit...

I have modified my diet from a hardcore velocity as i work my way onto it, we will see where it goes...

Nutritional info/breakdown - (cals / protein / fat / carbs)
whey - 150 / 27 / 3 / 4
flaxseed oil - 50 / 0 / 5 / 0 (omega 3 fatty goodness, 1 teaspoon)
extra virgin olive oil - 120 / 0 / 14 / 0
oatmeal - 150 / 5 / 3 / 27 (quaker quicker oats)
chicken - 1breast (~1 cup cooked) - 200 / 40 / 4 / 0
Mixed Veggies - (green/red peppers, zuccini, spinach, asparagus, tomato, etc) - hmm, have this info at home, will post later

Wake Up - 9:00am
One Hot Rox Extreme capsule - this is only 1/2 a serving, but im just starting
Multivitamin (i think its a kirkland)

Breakfast: 9:30am
Protein Shake - whey, flaxseed oil, glutamine, water
oatmeal
cup of green tea
Total Nutritional Info - 350 / 32 / 11 / 31

Lunch: 1:30pm
Protein Shake - whey, flaxseed oil, water
Total Nutritional Info - 200 / 27 / 8 / 4

Hot Rox: 4:00pm
One Hot Rox Extreme capsule - this is only 1/2 a serving

Snack: 5:00pm
Protein Shake - whey, extra virgin olive oil, water
Total Nutritional Info - 270 / 27 / 17 / 4

Dinner: 9:00pm - i may or may not keep one solid meal per day not sure, might only do it on lifting days...
chicken - 1 cup
mixed veggies - see above
*george foreman the chicken breast, cook the veggies on stove in wok mix together with some garlic/lemon/lim/sauce or whatever
vitamins and supps - B-100, Calcium, Chromium Picolinate, CLA, Amino 1500
Total Nutritional Info - ~400 / ~50 / ~8 / ~15 (sorry, these are just estimates until i get home)

Workout: 11pm - 12 or 12:30am

PWO: 12:30 / 1 am
Protein Shake - whey, flaxseed oil, glutamine, water
Total Nutritional Info - 200 / 27 / 8 / 7

During the day I usually drink somewhere between 3.5 - 5 liters of water, i piss all the freaking time...

Daily Nutritional Info - 1420cals / 163 protein / 52 fat / 61 carb (not perfect, but damn close to the numbers im actually taking in)

will post my workouts etc in a different post, w/ pics...

[thirddan]

workout routine im using...based on chris shugart (creator of the velocity diets) velocity workout

3 day split - Mon / Wed / Fri...tues/thurs day off, i might go jump rope or do some uphill walking, depends how much energy i have

Monday 3/12/07: (sets x reps) @ weight used
Assisted PUll-Ups Wide Grip - 10x3 @ 40 - these were too easy, going to 30 next time
Flat Bench - 10x3 @ 155 - just about right, might try 165 next time
Back Squats - 3x8 @ 115 - trying to get form down after not squatting for about 5 years so taking it light on weight
Deadlift - 10x3 @ 155 - trying to get form as this is a new exercise for me
Standing Calf Raise - 1x8 @ 130 - should prob raise this to 150 for next time
Skull Crusher w/ EZ Bar - 1x8 - 65 - just about right weight for me
Standing Barbell Curl w/ EZ Bar - 1x8 @ 70 - just about right

Wed (will go to gym later so i will put weights up after or tomorrow)
Deadlift - 10x3
Back Squat - 3x8
Dumbell Fly - 3x8
Overhead Press - 10x3
Standing Calf Raise - 1x6
Skull Crusher w/ EZ Bar - 1x6
Standing Barbell Curl w/ EZ Bar - 1x6

Friday
Dips - 10x3 - might have to use machine until i can get a weight hanging belt (i can do about 15 w/ body weight)
Barbell Row - 10x3
Lateral Raises - 3x8
Lunge - 3x6
Standing Calf Raise - 1x10
Skull Crusher w/ EZ Bar - 1x10
Standing Barbell Curl w/ EZ Bar - 1x10

comments?

i might move the wed squat and dead to friday so i have more time in between, we shall see how much energy/soreness i have on wed...im thinking i will be ok since im doing pretty light weight for those...

[thirddan]

random musings over the last two days of doing the velocity + HRX...

velocity - so far so good...i think the solid meal per day will def help me psychologically, although prob won't help the diet, but whatever...hunger hasn't been bad at all so far...took a bm today and one yesterday, previous to this was taking one every two days...not sure if that is cuz of the diet cleaning me out or something or maybe the HRX...

HRX- taking only 1 pill twice a day so far...haven't really noticed much in the way of hotness, but i do have razburps and a little extra energy...its not really twitchy energy, but i did notice myself taking steps two at a time when i normally walk pretty slowly, small things like that...

now for the pics...

headshot from when i started working, before any dieting etc
April 2006 - around 190lbs


Jan 2007 - some exercise and dieting - around 175/180lbs


will try and take some tomorrow morning or tonite so we can get a start of the diet front and back set...also, i don't have a beard anymore so you can see a big difference in my face...

[1C5]

Good luck, nice post.

I just skimmed through that Velocity diet and it looks they it suggests 1 real meal a week and the rest shakes?

I know you may have more than that but just following that diet a) would make me go crazy and b) all shakes/supplements with no real food except once a week couldn't be healthy.

[1C5]

I am sorry but I just don't see how this diet can be healthy long term. No veggies,no fruit, no solid food. Yuck.

Tuesday / Thursday / Sunday

5 Low-Carb Grow! shakes made with ice cold water, spread evenly throughout the day

4 servings of milled flax seeds, added evenly over several shakes

21 salmon oil capsules


Monday / Wednesday / Friday

5 Low-Carb Grow! shakes, spread evenly throughout the day

4 servings of milled flax seeds, added evenly over several shakes

1 serving of Surge after weight workouts. (Half can also be sipped throughout the workout, with the other half slammed right after.)

No salmon capsules on this day.

[thirddan]

ic5,
i def see your points about the diet, its pretty hardcore the way its described on t-nation...i made some modifications such that i heat solid food twice a day...i have a bowl of oatmeal for breakfast a so far have been having a chicken breast and some fresh veggies for dinner before i go to the gym...this is keeping me sane and i will prob stay on this the whole month...

also, this is not supposed to be a lifestyle diet, its a one month kick your ass and lose a ton of fat fast diet...there are tons of threads on t-nation about how to transition back to a standard diet and a lot of warnings about taking it slow...

the main worry about people here and on t-nation was that a lot of lean body mass (lbm) would be lost during this kind of diet, but if you look at the macronutrients/supps im getting 1g protein per pound of body weight and a decent amount of fat/carbs that are healthy as well...the hrx is also supposed to help prevent lbm loss...also the workout promotes lbm maintenance by using "heavy" weight and low reps...check out chad waterbury's 10x3 system and 10x3 for fat loss articles on t-nation...

http://www.t-nation.com/readTopic.do?id=795366

other than that can't say much since its only been 2 days, we will see if im still sane and functioning after 2 weeks [img]/images/graemlins/smile.gif[/img]

something i just noticed...this morning i weight 160.4lbs ( a weight drop of 2.6lbs since yesterday morning, .1% bf drop, shugart says that the first couple days will show significant water weight drops so this is normal for the diet...but the weird thing is that weighing myself at night showed very little weight difference, something like .4lbs, wereas prior to the diet my night weigh-in would be about 2lbs heavier but 2% lower bf...pretty weird...

[1C5]

yeah, 2 whole meals each day makes this a lot better to me. I often have only 3 whole meals and the rest of my calories from shakes or milk so that is not that much different than what I do. Except I get 4000 calories/day. [img]/images/graemlins/grin.gif[/img]

[Thremp]

1C5,

Its a four week ketogenic diet. I think original versions (I can't find them) were a little rougher. (Fat Fast... ) I don't really like this diet unless on stronger supplementation... Though after some light reading it appears people hack it with HRX. Maybe I'll give this a try if I ever need to lose ~15 lbs.

thirddan,

I thought you were doing the Velocity diet. I abs abs abs hate what you are doing. I think this is the Smith Machine of diets. Though if you're gonna do it. My thoughts:

1) The veggie meals likely reduce need for a stool softener.
2) Cut volume back on your weights a ton. Should be maintenance for everywhere.

[kyleb]

[ QUOTE ]
I am sorry but I just don't see how this diet can be healthy long term.

[/ QUOTE ]

It isn't healthy long-term. It's made to lose a ton of fat quickly without losing too much LBM.

Of course, I don't necessarily agree with extreme diets like this, as I'm sure you don't either. Something repeatable and sustainable is best.

[thirddan]

[ QUOTE ]
[ QUOTE ]
I am sorry but I just don't see how this diet can be healthy long term.

[/ QUOTE ]

It isn't healthy long-term. It's made to lose a ton of fat quickly without losing too much LBM.

Of course, I don't necessarily agree with extreme diets like this, as I'm sure you don't either. Something repeatable and sustainable is best.

[/ QUOTE ]

hey guys...ive been on a clean 1700-2000cal diet of lean protein / veggies since about october, i lost over 15lbs and then stalled for a while, mixed up some other diets etc and then hit a wall around 165...the kind of results that people had on this diet made me decide to give it a shot...

its kind of an instant gratification thing, im seeing lots of progress, but I WANT IT NOW...this diet also leaves very little up to choice, just drink your [censored] shake and enjoy it...