February 13, 2008
Velocity Diet Log
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Sleep
Last night I got around five hours of sleep but I’ve felt fine all day. Weights went well and the ride was great too so energy is high.
Exercise
Weights this morning went well and I increased my deadlift, curl and push down weights and volumes. I was a bit slow to start given the lack of sleep but felt great after the first couple of sets of dead lifts.
The ride to work was great, I adjusted my seat to be just a fraction higher and it’s made my legs extend further to complete a revolution. It feels like I’ve got a lot more power to put down and cruising speed was higher.
I’ll ride home tonight too. So weights plus two 10km rides today.
Solid Meals
Lunch was cabbage, tomato and onion with some smoked kippers. It was mint. It was 305 calories (35, 12, 14) PCF with 5g being fibre.
Dinner was cauliflower, broccoli and chicken breast for a grand total of 330 calories (50, 17, 8 PCF) with 7.5g being fibre.
So all up today it was just 70g of non-fibre carbs.
General
The general lack of sleep is catching up with me I think as my whole body is a little sore. Deadlifting this morning means my legs and arse have a little soreness to them but I just don’t feel energetic, everything feels a bit harder than it should.
I’ve got BJJ tomorrow night and a three hour session on Friday night too, it’s going to put me through the wringer I think. Friday morning is 20x squat morning and I want to get deep and really push through them this time. I want to get a foam pad for the bar too as it starts to hurt toward the end.
I’m not noticing too many changes recently although I can see my back pulling into my spine more noticeably now rather than just being quite flat. I guess it’s the erectors starting to jump out as the fat is reduced from them. I guess I’m also noticing slight and slow changes to my legs as well, but this afternoon it was mainly my back that jumped out.
Eating healthy is really awesome and I’m thrilled to get back into cooking a bit more. I’m eating a lot of broccoli, cabbage, cauliflower, lettuce, tomato and onion at the moment and have reduced my meat portions to around 150g. After finishing 1kg of meat and 500g of wedges a week before beginning this journey it was pretty humbling to be stuffed by 200g of kippers and some salad this afternoon.
I’m feeling great right now and was right not to expect weight loss in the first transition week. They say that you may see a bit of a loss on the tape but not the scales during the transition and I’m hoping to see another 1kg or more. We shall see soon enough.
From next week it will be three healthy meals a day and I’m really looking forward to that. However this whole thing has been super easy and if you’re motivated enough and can stick out the first couple of days then you’ll be fine and after you’re done you’llbe eating helther than you ever have before.
February 12, 2008
Velocity Diet Log
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Sleep
Work is nuts again, I have way too much on and not enough time to do it. Last night I worked until about 4am then went home, had a shower and went to bed about 5am. I got 1.5 hours sleep then came back to work. I feel surprisingly good though.
Exercise
Exercise today is BJJ tonight. I usually stay for about 90 minutes of which 30 minutes is pretty intense and the rest is drilling and warmups. I feel more sore after this sometimes than after any weights session.
Solid Meals
For lunch I had 150g of chicken breast with a general salad of lettuce, tomato, dressing and onion. All up it was 300 calories (46, 13, 
PCF with 4.5g being fibre.
Dinner was cauliflower, broccoli, tomato and 200g of Barramundi which came to 320 calories (45, 21, 7.5) PCF with 10g being fibre.
All up today was less than 35g of non-fibre carbs.
General
This is feeling as easy as the last week of the shake part of the diet. Things are just routine and I’m loving making and eating the solid meals. It’s going to be a bit weird having meat with breakfast soon but I think it’ll be a nice change.
I do feel a little tired today but that’s to be expected, carbs have just turned out to be low today which is good as I seemed to be creeping up day by day.
I’ve increased the psyllium and water intake. I thought I was in ketosis due to the dry mouth even after drinking stacks of water but the ketostix say that it’s not so. I’ll try again later though.
I’m looking foward to BJJ tonight and getting smashed. I’ll need to get some good food into me and some good sleep to be ready to do weights tomorrow. Tomorrow is back and arms and I really love it, I’ve been smashing my back, legs and arms lately and I’ve been enjoying it.
I’m going to run out of the Myopure casein/whey mix pretty soon which is a shame as I think it performs really well with me, however I have probably close to 5kg of Optimum Whey left and most of my intake will now be around exercise and waking up which is when whey is good. I may buy some just for night times though as I want some egg white powder for solids.
BJJ was great this evening and even without much sleep I did really well and didn’t run out of steam with anyone. I feel like I’m rolling quite well and got close to submitting a couple of people. Longer rounds and time to tire them out with good position and I’m sure I’d be winning. I had heaps of energy.
So everything is honky dory and things are flying along quite smoothly.
February 11, 2008
Velocity Diet Log
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Measurements
I wasn’t really disappointed with the weigh in today as it means that the losses are real. I’m now eating what I’d consider a reasonable amount of carbohydrates and staying well hydrated. I also delivered at least 1kg to the toilet tonight given that I stopped taking psyllium and became a little blocked. I’ll list the change since last week only.
Weight : 99.1kg (0.0kg)
Waist : 93.5cm (-0.5cm)
Hips : 106.5cm (-0.5cm)
Thighs : 65.0cm (+0.25cm)
Chest : 102.5 (-1.0cm)
Calves : 42.0cm (+0.25cm)
Arms : 34cm (-0.7cm)
Forearms : 29.5cm (+0.25cm)
Sleeping
I got about six hours sleep last night and woke up feeling fine and dandy.
Exercise
Weights today were good, I increased weight and volume on most exercises and am really concentrating on good form and contraction. I did well on the lat pull downs, shoulder presses and lateral raises. I wasn’t too happy with my benching and I haven’t been for a while. I may need to change my approach here.
After work I went for a 5km run. It was 36deg celsius and the sun was in full force. I ran 5km in just under 28min which I was pretty happy about considering the conditions. By the end of it though I was feeling like I would be stupid to push any further in the heat.
Solid Meals
I get two solid meals a day now, so the fridge is going to empty out a lot quicker!
I had a lunch of a big salad of lettuce, tomato, some roast pumpkin and some sun dried tomato vinegarette with 150g of chicken breast fried in the pan with no oil.
Lunch was 390 calories (51, 30, 9.5) PCF with 9g of those carbs being fibre.
For dinner I had 150g of beef with lettuce and tomato and some steamed cabbage.
Dinner was 300 calories (36, 12.7, 10.7) PCF with 6g being fibre. I needed to increase the meat.
General
I’ve started taking psyllium again as I seem to be getting blocked up even with the fibre from all the veges. Maybe it’ll take a little while for my body to process food properly.
No weight loss last week was a little disappointing but as I said the increase in carbs could account for a kilo of weight quite easily. The real tale will be told next week, plus given my issues there was a bit stored inside me.
I’m feeling really good now, I’ve not noticed massive changes with the introduction of solid foods and more carbohydrates. I’d say that I’ve also increased fibre intake so and am hitting about 35g a day or more, which means that even today when I was to take some carbs due to the workout I was still under 100g of non-fibrous carbs. That’s pretty good I reckon.
I’m going to take a look at my intake today or tomorrow and see what caloric intake I’d like to hit. I’d like to maintain a 1kg loss for the next four weeks at least which will put me at mid March. Then I’ll decide whether I’ll do another V-Diet run. I’d say I will, even if it’s for two or three weeks only.
My tastes have changed so much, I haven’t strayed off the beat and track for the last five weeks and have stuck religiously. Even when there was a bad craving, which I can only remember once last week, it was purely because I hadn’t prepared myself and had gone a long time without food. As long as I stay on top of things I am perfectly fine.
I’m craving veges now, loving salads and steamed veges and just a bit of meat a couple of times a day.
So everything is great, and just looking forward to getting this coming week out of the way so I can have three meals a day with wicked vegetables and some fruit.
February 10, 2008
Velocity Diet Log
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Sleep
I got a good six hours last night and woke up before my alarm. This tells me that I’ve caught up on sleep and am ready to accept that normally I require only six hours or so a day to function at my best. I might try again to get into an eight hour a night rhythm but it’s just too hard at the moment.
Exercise
Today was running day, I ran with some friends for 7km. We did it in about 45 min which isn’t at full pace for me but it’s still alright. I’m pretty sure losing the weight I have has helped me with the running.
I also went for a bit of a swim this afternoon for about 20 minutes and but that was mostly just swimming around and treading water for a while.
Solid Meal
I had my solid meal for breakfast this morning and then had a few nibblies for dinner, I figure given two solids are starting tomorrow this wouldn’t hurt and it wasn’t bad food at all.
Breakfast was a chicken breast grilled in lemon pepper with a small serve of mash potato, salad and some chips. I ate a couple of chips and gave the rest away. They just weren’t doing it for me. I would’ve preferred them to give me more salad instead and I’ll probably request this from now on. All up brekky was 400Cal 10g fat, 45g protein, 25g carbs. That’s pretty good for a restaurant meal.
Dinner was a few peices of roast chicken and some bits of salad, celery, tomato, carrot and so on. It came to about 200Cal which was 10g fat, 21g protein, 2g carbs. I needed to increase the intake here and that would’ve been fine I just wasn’t sure how healthy the chicken was. I’ll know for next time.
General
Today was a good day, woke up early and prepared everything before heading out for the day and stuck pretty well to it. It was the first time I ate breakfast as my solid meal and it was surprisingly easy to get something to suit, grilled chicken breast made it easy to get protein.
The run was really easy but that might have to do with getting adequate sleep last night. Someone asked if I could notice a difference with some carbs in me and I really couldn’t. I think the main difference I would notice is due to the sleep and the weight lost. I was surprised just how much energy I did have when carbs were essentially removed from my diet.
I spent most of the time with the same friend I spent last weekend with just setting up a media PC for her using a Mac Mini. It worked really, really well. It was warm all day and I was sweating a lot. We headed to the beach in the evening and it was beautiful. Chicken and salad picnic was awesome.
I’m feeling really good and as I got into the car to leave I was really looking forward to the weigh and measure tomorrow just to see what progress there has been. I know it won’t be huge but it’ll still be some. I’m still noticing differences such as in my legs and today with some seperation in the biceps and shoulders sometimes. Veins in the arms are getting more pronounced.
My friend asked today what weight I had in mind and at first I had 95kg in mind but the closer I get to 95kg the more I think 90kg would be where I want to be. I guess I had more fat on me than I thought, even though I knew I had a lot. Given my lean body mass at 92kg if I continue to lose only fat that would put me at about 11% bodyfat. I’d be really happy with that.
So at this stage the short term goal is 95kg by March 9th (four weeks). Long term I’d like to hit 92kg by April 28th (my birthday, almost seven weeks). It means losing roughly 1kg a week for the next two months. I think that’s possible. I’m planning to do another V-Diet run in April anyway so that will help.
February 10, 2008
Velocity Diet Log
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Sleep
I got a solid 10 hours of sleep last night and slept until ten in the morning. I think I still need a little more sleep as I’m starting to get tired a little earlier in the evening at the moment.
Exercise
No real exercise today, it’s my day off. I did a short and intense workout on back and arms. Only 20 minutes for 12 sets.
Solid Meal
My solid meal was a wicked salad of lettuce, onion, tomato and some balsamic vinigarette with 200g of Kangaroo beat flat and fried without oil. It was really tasty and really filling. All up 370Cal 50g protein, 15g carbs and 10g fat.
General
I’m feeling really good and the solid meal every day means cravings are at a minimum. I’m finding that I’m cheating a bit more on the shakes now but by that I mean I will make it into a pudding with diet jelly or having it more as a cooked muffin or pudding cake. Not really cheats. If I nibble on something it’ll be a couple of nuts or some sunflower seeds. That’s the worst of it!
I had a night at a friends house to contend with again and so I took some nuts and biltong. As it turns out they had salsa and some vege sticks so I had a few of those and drank a lot of water. It was easy as. There were chips and corn chips available but I didn’t even want them given the vege option.
I spent some time with a bunch of people in the afternoon at kings park where they were drinking and eating barbeque, and again I just had my solid meal before I went and then ducked off to have a shake when it was time. The meat smelled good and the salad looked awesome but I didn’t have or really desire any. The salad maybe.
Things are going really well at the moment and I’ll see if things are really progressing come Monday with weighing and measuring. Clothes still are feeling looser and I’m fitting into stuff that hasn’t fit for a year or so.
Tomorrow is transitioning to two solid meals a day too. I’m almost done with the entire thing.
February 8, 2008
Velocity Diet Log
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Sleep
I got a normal amount of sleep last night, the usual six hours. I still need to catch up on some more so I’ll see how I go tonight.
Exercise
Weights today was pretty good. I increased most of the cable exercises such as the curls, tricep push downs and lat pull downs and I also increased my deadlift. So all in all a very productive session!
Solid Meal
Today wasn’t a great one but it also wasn’t too bad. I went to a fish and chip joint in Mandurah for lunch to be with my friends and so I ordered something that was as healthy as possible. I had grilled salmon with salad and a few chips. I only ate a few chips but ate all of the salad which was delicious. The fish was cooked well and was still rare in the middle which I love.
All in all it was a very fatty meal but calorie wise not too bad. A good amount of protein and low in carbs too. A bad meal once in a while isn’t too bad and in reality this was too bad.
General
Today was great. I took a day off work to spend with my closest friend and to get a mouth guard fitted by another friend. I prepped everything before I went for shakes and stuff but I got so caught up in the day that I didn’t feed myself properly. It was okay though I wasn’t hungry I just was thinking that I should have done better. I’d call today a not-so-good day as far as the diet goes.
When I got home I was really craving a lot of stuff because I hadn’t taken care of my eating for the day. I solved this buy having some brocolli stems and some protein jelly. So my ‘cheat’ was actually really, really good for me.
I’m pretty bloody tired though and plan on getting a bunch of sleep tonight.
I’m still happy with the progression of things, I’m not craving anything really and I’m just waiting until I can do the two solid meals a day. That will be perfect!
February 8, 2008
Velocity Diet Log
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Sleep
By the time I’d gotten to sleep yesterday I’d had 6 hours sleep in 64 hours! Not good at all. I don’t know how I actually did it. I had a fair bit of caffeine but that was it.
I got 11 hours sleep last night. From when my head hit the pillow until when I got up I only woke up to turn off my alarm and get another two hours sleep.
Exercise
I rode to work this morning in the pouring rain because I wasn’t sure if I’d be going to BJJ tonight. I’m hoping we do but there is a talk on for some work related material that I might like to see also.
I ended up going to BJJ and had a pretty decent session. For some reason I felt tired though and it was a bit of a chore getting down on my knees but when wrestling I was fine and had heaps of energy. Maybe it was the change in weather.
Solid Meal
I prepared myself this morning and brought in 150g of chicken breast covered in lemon pepper as well as some sweet potato and brussel sprouts. I’ll cook this up for lunch.
It was awesome. I am really enjoying meat with rubs now and the veges are the real highlight. My tastes have changed pretty drastically.
General
It was good to catch up on so much lost sleep and my day was fairly productive.
I cooked lunch at work which I thought might eat into my day a bit, but I prepared everything at home in microwave steamer bags and then took it to work. Cooking the chicken took about a minute each side and I steamed the veges in the micro. It was really, really tasty and very filling.
I still had an edge of tiredness surrounding me but I really think that’s just lack of sleep.
After BJJ I was truly destroyed and am dreading getting up for weights tomorrow. I’ve got the day off though so if I start a bit later then that won’t hurt.
All in all a good day and I’m so happy to see that the change in taste has definitely come through and that I’m full very quickly.
February 7, 2008
Notes
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I’ve just finished cooking lunch and I was looking at it and just thinking, this is a bloody awesome lunch. Why haven’t I done this sort of stuff before ?
My lunch consisted of 150g of chicken pounded flat and fried with no oil. Some fried mushrooms, again without oil and some steamed sweet potato and brussel sprouts. It’s a decent sized bowl full of food and it’s all good for me. It took about 5 minutes to prep and cook. So prep, cook and eat I was done inside of 30 minutes.
I am full as a boot, I ate 400 Cal which was 50g of protein and 40g of carbs and 8g of fat. You really can’t ask for much better.
I am really enjoying food now, and look forward to whatever I’m going to have tomorrow for lunch too!
February 6, 2008
Velocity Diet Log
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Sleep
I got four hours last night. It was a solid sleep and it’s the first time since starting the diet when I woke up and felt really, really sluggish. I need to catch up on sleep soon.
Exercise
I rode to and from work today, it was the first time in two and a bit weeks and it felt really good. I don’t feel weaker and if anything I’m moving slightly easier. It’s especially noticeable on the hills.
I raised weights on most things but my rowing has really stagnated. I might step it back a notch and concentrate on form for a while and see if I can bust through that way. I was shattered though so we will see next week.
Solid Meal
Today I used some left over polenta, tomato, mushrooms and capsicum with a tin of tuna and some eggs to make an ommelette of sorts. It was really, really tasty, really filling and easy to make. All up it was good for 30g of protein, 30g of carbs and 20g of fat. I’ll have to do better tomorrow and I have some chicken breast so I can achieve a good lunch tomorrow!
General
Everything went pretty well today all things considered. I was running on six hours sleep in the last 60 hours and I thought I was going to die way before I actually started to fall asleep. I made sure to keep my intake pinned down and eat on time so that my body was getting the best I could do for it.
I ride to and from work for the first time in a couple of weeks and that was really good. I think the extra weight loss is really noticeable on hills and in acceleration from a stop or being slowed down. I’ve noticed the weight loss as Jiu Jitsu too in that I can’t rely so much on my weight anymore and seem to get swept more easily because of that. On the flip side I can move a lot better. I was asked to grade up which really surprised me but I’m really happy about it too.
I went to the shop after work to get some meat and supplies for cooking a good solid meal each day and so now I’m looking forward to a chunk of chicken and some veges tomorrow. It’ll be delicious and the first truly good solid meal. None have been bad as such but they haven’t been as good as they could’ve been.
It’s 8:30pm and I am really, really tired. I am waiting to have my last shake before I go to bed. I will sleep pretty soundly tonight and tomorrow will be another wicked day.
February 5, 2008
Velocity Diet Log
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Sleep
Last night I got almost two hours sleep. I ended up working until 5am then sleeping at work for a couple of hours most of which was dozing in and out of sleep. I then went home, got a shake, had my multi vitamin, had a shower and then came back into work. I feel surprisingly good.
Exercise
Tonight is BJJ, it’ll be interesting to see how I go with a little extra carbs in me than usual. I’m not planning on having a stack of carbs today, just breakfast where I’ll have some vegetables that I don’t normally have.
BJJ was great and I had lots of energy throughout. There were a few yawns at the beginning but I didn’t feel tired at any point and rolled as hard as normal.
Solid Meal
Today’s solid meal will be breakfast. I’ve been cooking a wicked breakfast at work for the last four weeks and haven’t been able to partake, that will all change today. On the menu for me will be an eggplant, corn and onion fritata, some mushroom and capsicum and some tomato and polenta. I’ll add a protein shake to get the required protein. I think in the future I’ll get some kangaroo, chicken, or turkey to have.
I forgot to have the protein shake with breakfast so it was very carb heavy and I actually missed a good 40g of protein today so it wasn’t a good idea. This was a bad solid meal. Tasty though.
General
I got next to no sleep last night but so far I’m feeling okay, I’m not expecting this to continue to be the case and I still have Jiu Jitsu tonight.
I cooked breakfast today and actually was able to partake. It was really delicious and really good food. I actually ate all vegetables which was surprising. I felt absolutely chockers afterwards though and was more than satisfied.
I don’t know whether it’s just the usual change due to loss of weight or the increase in carbs but I noticed this morning more vascularity on my forearms this morning a surprising amount actually. It comes and goes, but I have to remember at the beginning there was none at all. There never has been.
I didn’t do well with food intake today, I was way too low and I got bad muscle cramps and soreness from BJJ. I think it’s down to not having enough food today. I’ll pick the game back up tomorrow.
I’m not feeling really tired yet and it’s late, but I should get some sleep otherwise weights tomorrow will be really bad.
So I guess everything is going really well and tomorrow will be the first day where I get to make my own solid meal to my own schedule. I’m going to probably either make a wicked salad with tuna or have some of the fritata and various stuff I made for brekky today with tuna. I need to get high quality protein into these solid meals.
This is easy peasy. I need to get some sleep though!
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