February 4, 2008
Velocity Diet Log, Weekly Wrap Up
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This is the beginning of the tapering phase for the velocity diet, now I’ll be eating one solid meal a day for the next week. The week after this I’ll be eating two solid meals a day and in the third week I’ll move to my typical three or four solid meals a day. I’ll still be eating high protein and low carbohydrates but my calorie intake will obviously go up.
I’ll be including a section on my solid meals so you can see what I’m eating. During week one I’ll be having five shakes a day and one solid meal so essentially replacing a shake with a solid meal. It’ll consist usually of a chunk of low fat meat and some veges weather they be steamed or salad.
Measurements
I’m really happy this week, it would’ve been nice to get into the 98’s but still very happy indeed with how it all went and very surprised by this last week’s loss.
Weight : 99.1kg (-1.3kg, -11.7kg)
Waist : 94cm (-1.5cm, -13.0cm)
Thighs : 64.75cm (-0.75cm, -5.75cm)
Calves : 41.75cm (-0.25cm, -3.25cm)
Upper Arm : 34.75cm (-0.25cm, -1.25cm)
Forearm : 29.25cm (+0.25cm, -2.25cm)
Chest : 103.5cm (-2.5cm, -7.0cm)
Body Fat : 15.5% (-7% from start)
Sleep
I got 9 hours of sleep last night. I went to bed pretty early and slept pretty well. I got up a couple of times during the night but went straight back to sleep. I’m not sure the valerian is actually helping me sleep as I find I’m physically getting out of bed when I wake up during the night.
Exercise
I did my chest and arms workout today. My arms seem to be progressing bit by bit but I haven’t put any weight on the chest exercises for a while. I may need to drop the weight and focus on getting out some volume for a while. Also the addition of extra carbs and calories may help. I have added weight over the course of the diet just not for the last couple of workouts.
I did a 20x squat set again with a 10x warm-up. I added 2.5kg again so still adding weight consistently and getting the squats out fairly well. I’ll need to get something to pad my neck though as that does hurt a bit. By the end of the set I felt fairly drained and my legs were wobbly but I felt awesome for finishing!
Solid Meal
I’m supposed to be having a restaurant meal today. I feel like a good piece of chicken or beef plus some wicked salad and veges. We’ll see what I get though.
General
I am really happy with the results so far and to drop 7% bodyfat in four weeks is just amazing. I upped most of my weights a little and consistently from workout to workout and given the BF% and weights the weight I lost was 95% or more from fat.
My plan at the moment is to drop to about 12% body fat hopefully within the next four weeks and then I’ll see what I want to do from there.
At the moment though everything is going smoothly, I’m really surprised at how easily things are progressing now and how easy this whole journey was in total. I’m looking forward to the salad component tonight and being able to join my friends when we’re eating out. Basically to have a normal life while eating way more healthily.
January 21, 2008
Weekly Wrap Up
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They say that week two is the hardest week, but I don’t think so at all, for me it has been extremely easy and has really cemented the changes in my cravings and approach to food. It could be the change in protein powder to some nice flavours but I think more than anything it’s just been the constant changes that are noticeable each day making me more concentrated on finishing it.
I think more than anything this week what sticks out is the craving changes. No longer do I want a big piece of meat or chocolate or ice cream (my main weakness), when I get a craving or if I see a plate of food what I want is the salad, or the veges! At the pub this week a friend was eating porterhouse, chips and a salad. Out of it all (and it was good meat) I just wanted the salad. Even then the desire wasn’t that great, it wasn’t as if I had to really control myself or think about it. It’s just if I were given a choice I’d have taken the salad.
Planning has been something I’ve lacked this week and I’ve found myself missing a couple of shakes here and there because of social commitments and stuff. I’ve started to pack a couple of spare bags of the mixed flax and protein powder just in case and this has helped a lot.
Hunger is basically non existent now. Even if I miss a shake it can take a couple of hours before I register that I am hungry and even then rather than really craving something like bread or anything really, I’m just hungry. No cravings come along with it, I just get my shake and drink it and the hunger goes away.
Body changes this week were smaller than I’d desired, but I think it’s because I’m not following the diet properly. I’ve been in ketosis for almost a week and that’s not the aim of it. I think too much exercise, not enough sleep and a change to a (good but) badly suited protein powder may have made the situation worse. My stupidity really, but it’s all an experiment and losing 2kg in a week isn’t to be sneezed at!
I’m noticing that I have a lot more energy with the weight off and am not noticing any loss in energy due to calorie restriction. If I get a good night’s sleep everything is honky dory, if not I tend to find my body is a little out of puff.
The solid meal this week was tough! I got half way through and was already full but I had to bust through the rest for calories and nutrients. At the end I felt a bit of nausea and it took about half an hour to be comfortable again, like when I at the 1kg steak and 0.5kg of wedges! Wow has my eating ability changed. This meal was 1/4 of that. The veges were delicious though, just a little salt.
Really this diet so far has had a number of benefits that aren’t to do with weight loss and more to do with changing eating habits. They say week four is the easy week, I’m not sure what week three is but I think it’s going to be great.
January 13, 2008
Velocity Diet Log, Weekly Wrap Up
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So the first week has been really, really easy. Surprisingly easy actually. I had to get some crap protein powder as my shipment of Optimum Nutrition stuff got lost, and so the crap stuff has been tough to swallow, but hopefully I’ll be onto nice stuff tomorrow.
Wednesday and Thursday were a bit shit but that was possibly down to personal issues such as breaking my bike and losing my iPod amongst other things. When Friday came around I actually had heaps of energy and although I haven’t had much sleep this week I haven’t been the least bit tired.
I had very few cravings throughout the week and my diet was pretty much spot on. I ended up having to eat chicken at lettuce on Friday for lunch but the day was still completely within my macros. It was surprising how much my tastes had changed as lettuce with a bit of salt on it was the best thing ever. I usually dislike lettuce! I was satiated the entire week though and when the weekend came around my stomach wasn’t even rumbling after being many hours overdue for a shake! Bad boy.
My solid meal was some roo, sweet potato and greens and that was delicious. Again the highlights were the veges with a little salt on them. After reading a bit this is probably to do with my body requiring stuff that is in veges as most of what’s in meat I’ll be getting through the shakes and existing tablets such as iron and magnesium etc. I’m going to try and stick to Sunday arvo to have my solid meal and measure on Monday morning.
The end of the week and the weekend were very busy. I didn’t get more than 5 hours sleep at night after Wednesday night, but as I said I still felt full of beans. I went to the pub and didn’t drink, went to an engagement party and didn’t drink, went to breakfast with friends and had a shake beforehand and coffee while out. I was a very good and well prepared boy.
I thought it might unravel a little over the weekend without work to keep my busy but that didn’t happen. Cravings are gone and I eat when I’m supposed to because I’m rarely hungry, if ever.
I can start to see a few changes in my body which is nice. More definition in my thighs, some in the upper back, my biceps and my chest. I’ll take some photos tomorrow but they’re just for my own entertainment.
Overall though this week had it’s fair share of trials and tribulations and it went really very easily. I’m looking forward to some nicer protein tomorrow which will make things easier as well as some new caffeine tablets and a better tape measure.
This diet has generated some buzz with my mates so I might have a couple of other people to get some feedback from soon too!