Velocity Diet Fat Burning School Round II Starts 10/14/09

[Bo DeLone]

This is Round II on the Velocity Diet (V-Diet) for me. I did a thread on the V-Diet here last month and overall things went very well.

Here is the link to the previous thread.

http://forum.bodybuilding.com/showth...hp?t=118866991

I am making another run on the V-Diet and this is the thread here. Most of the program is a lot like the last thread so things may overalp.

The V-Diet is a popular 28 day cutting program consisting of protein shakes and various fat sources like milled flaxseeds and fish oil. I have decided to document my progress here.

First day of the diet is today. I have a Day 1 picture here. I didn't measure my weight or waist yet. Since the first thread ended a few weeks back I am now right about where I left off in the first thread.

The GOAL OF THIS THREAD is for me to follow the V-Diet eating/supplement plan for the next 28 days. I am going to be doing walks and weight training/jumprope workouts. The diet and supplements will remain steady and the workouts will vary.

I am modeling my V-Diet after Gus Pacho. Do a search "Velocity Diet Gus" and I find that I have similar stats to him. We are about the same starting weight, training experience, diet experience etc. So I took the eating model from Gus' V-Diet and made it fit me.

Here are the details on the food/supplements for this diet. Much of the following is paraphrased from V-Diet creator Chris Shugart. The supplements I am using are a different brand but have many of the same ingredients.

Iron-Tek Essential Natural 100% Protein with Micellar Casein 1 scoop a shake
Optimum Casein Protein 1 scoop a shake

I use scoopers that give 100 calories per scoop. 11 scoops a day

Five shakes a day (1 scoops each above protein) = 220 caloriess each shake, 40 grams protein

Comes out to approximately

Calories: 1100
Protein: 200g

Fish Oil (10 calories a capsule. 10 caps a day):

Calories: 100
Protein: About 2g
Fat: 11g

Milled Flax: 2 servings per day:

Calories: 120
Protein: 6g
Fat: 9g


Natural Peanut Butter: 1 serving per day:

Calories: 200
Protein: 7g
Carbs: 6g
Fat: 17g
Fiber: 3g

Add all that up and see what we have for non-lifting day:

Calories: 1500
Protein: 215g
Carbs: 58g
Fiber: 25g
Fat: 50g

On Training days a workout shake will be consumed during and after workouts adding about

Protein: 25g
Carbs: 35g

about 250 calories

Other supplements on the V-Diet include

Cryoshock pre workout formula 2 scoops before workouts only
EC fat burner stack
Fiber Pills when I need them

Others who have tried the Velocity diet and can contribute positive advice will be repped. I would like to answer questions and help/learn with people who are on the V-Diet or going to be doing the V-Diet within the next seven days.

Training workouts will average 3-4 full body weight workouts a week and some NEPA xvest walks.

I hope to lose 15 or more pounds of fat on the V-Diet the next 28 days.

The starting picture here should tell the story. I have a decent amont of muscle and I have some fat that I want to eliminate. I will post an updated picture each week.

Day 1 training- I got in a 1 hour walk this morning and a 50 minute jumprope/weight training workout today.

Day 1 eating is listed above.

Sundays will be the only day that I have one HSM (healthy solid meal). The rest of the time it will be shakes as listed above.

Here is my supplement/foods for the V-Diet


Here is a picture from Day 1 on October 14, 2009

[Bo DeLone]

Day 2

Just trained. Did a new kind of workout tonight in my 40 pound xvest (weighted vest)

Workout was with a heavy dumbell in my right hand only known as a unilateral workout which is new for me.

A1 db box squat x6
A2 5 pin db press x5
A3 chest supported row x5

So basicly low reps not to failure with sets over and over again pretty much nonstop. Sweaty tough workout for 45 mins.

As this program goes on I am not going to post all the details of the weight workouts. I just want to give the readers an idea of the kind of weight training done which are full body workouts.

Shakes/supplements are on schedule today for the goal of around 1800 calories.

I weighed in at 196.5 pounds today.

[Bo DeLone]

Day 3

Day off from training.

Drinking the shakes as usual. I am liking that Iron-Tek protein. Good mixer. My new ON Casein and Tek blend has got to be over 66%+ casein overall (Just an estimate because Tek doesn't list the exact amount of casein as far as I can tell.)

The protein blend is tasting good and keeping me satisfied so far although there is a long way to go on the plan.

Gonna hit about 1500 calories today as planned for a non-training day.

[BigBoyAdd]

I will be watching
Good luck

[Bo DeLone]

Day 4

Trained today. Training was the same as Day 2 except today's workout was done on the left side of the body instead of the right side. Same quality workout.

Did a 1 hour xvest walk today too.

Shakes are on schedule today. The shake/supplement schedule is easy to do (make shakes) since most shakes are the same plus or minus anpb or flax.

Going to my friend's gym to train tomorrow. I am gonna have the HSM tomorrow (Sunday) along with the shakes.

Some hunger today but thats expected this early on the program on reduced calories. Program is going well so far overall.

[TheAsianPlayboy]

I'm planning on doing this diet soon. I'm in the process of collecting supplements right now. I'm already pretty lean 11% bf but I'm trying to get 6 pack abs.

So far I got

Casein protein. (Probably gonna do 1 scoop whey and 1 scoop casein)
Multi vitamin (just take one a day?)
Post work out supplement
Fish Oil (why are you taking 10? I thought you only need to take 4 a day?)
Flax seed
Hot Rox

Am I missing anything besides peanut butter?

Any chance of losing muscle while on this diet?

Thanks for answering in advance.

[Bo DeLone]

Day 5

Trained again and went to a party and had some regular food on the HSM day. I was tired and fatigued going into the workout but things went ok and got some decent work done on chest, legs and back.

Got in more carbs than originally planned although I didn't get out of control or anything. I saw some friends I hadn't seen in a few months and they told me that I am looking leaner than last time! So I was happy to hear that they noticed my progress.

[Bo DeLone]

Originally Posted by TheAsianPlayboy

I'm planning on doing this diet soon. I'm in the process of collecting supplements right now. I'm already pretty lean 11% bf but I'm trying to get 6 pack abs.

So far I got

Casein protein. (Probably gonna do 1 scoop whey and 1 scoop casein)
Multi vitamin (just take one a day?)
Post work out supplement
Fish Oil (why are you taking 10? I thought you only need to take 4 a day?)
Flax seed
Hot Rox

Am I missing anything besides peanut butter?

Any chance of losing muscle while on this diet?

Thanks for answering in advance.

Thanks for posting here. It looks like you have everything in terms of food/supplements and you are ready to start.

I take around 10 fish oil a day. I don't know it it matters much between 4 or 10 a day on this program. That is only about 60 calories a day + or - so as long as everything else is consistent it should work anyways.

[Bo DeLone]

DAY 6

Trained again today.

Drinking those shakes.

Feeling like the program is going well overall despite having more food than originally planned on Day 5. Now the next day I am back on schedule.

[Bo DeLone]

DAY 7

V-Diet with a 90 minute walk

Day 8

V-Diet and had a solid 50 minute weight workout hitting legs, back, chest and other stuff

Measured my waist on Day 8 and now 1 inch lost in largest part of waist area isince Day 2.
That 1 inch a week waist loss seems typical for me when I follow the V-Diet.

Day 9

Is today and the program is going well overall.

[rtmiii]

You are doing great on this. Keep up the good work

[Bo DeLone]

Day 10 was yesterday. I did the same 1500 calories of shakes. Did not train.

Day 11 is today

Went for a 90 minute walk this morning.

Trained for an hour today. It was a really good workout with a lot of wide grip chins, db squats, ez bar rows, plank walks. After those 2 rest days I was fresh and ready to go.

Going strong overall here on Day 11. I have done a lot of V-Diet days since 9/4/09 and now it seems kind of automatic to do them. I like that because the V-Diet definately works. I have done a different format than last time. Less pics, less weigh ins, and less waist measurements. I feel I don't need them as much now.

I have also been posting mostly every other day here which is working too. This thread is good for my V-Diet too because I have a lot of views and I want to keep my word to you readers out there about doing the plan for 28 days. So far so good.

[Bo DeLone]

Originally Posted by rtmiii

You are doing great on this. Keep up the good work

Thanks for the strong support. I am happy to see all the views here (160+ in 11 days) and I hope people read my posts here and get inspired and really try the V-Diet themselves. I know a big part of when I decided to go for it was after reading the V-Diet Blogs of Chris Shugart and Gus Pancho.

[Bo DeLone]

Day 12

Trained and had the HSM. Total calories were around 1500

Day 13

I am going to take a break from intense lifting while continuing the V-Diet.

I was training with my friend on Day 12 who I usually lift with on Sundays. My friend noticed that I looked kind of burned out. Since around early July to now (about 3.5 months) I haven't had many breaks from hard training.

I've had a few 3-4 day breaks from training but I realize that I have had serious sleeping and training motivation problems in the last few weeks. Like right now I can't get to sleep and at this late hour I would usually be asleep hours ago.

Classic signs of needing I break. Lately I was not getting as excited preworkout for lifting and I was getting stale on some of the exercises and not feeling the Eye of the Tiger during training like I usually do.

I did have good workouts having to push myself extra. I followed the V-Diet calorie and supplement plan very well during these 13 days so far. I am just taking a break from intense training only. The food/supplement program will continue and I will do more walks to burn fat. I should feel refreshed and a lot stronger when I get back to the weights.

[Bo DeLone]

Day 14

Shakes as usual

1/2 way through the V-diet now. I am in the 2nd day of rest. Decided to take a halftime break in the V-Diet now that training is on hold. I am going to go back to the Warrior Diet for a week now while I rest. I will be eating healthy foods and not buy any junk and I should stay about the same when I pick up the V-Diet again in a week.

Program is paused.

[TheAsianPlayboy]

How is the progress going in terms of lbs lost?

[rtmiii]

Yup, inquiring minds want to know.....


I am more interested in the % of BF lost

I was able to drop to 190 using a version of V. My problem was getting back into un-healthy ways after that :-(

[Bo DeLone]

8 pounds lost and 1.5 inches from the largest area around my waist in 14 days.

The diet was right on for 14 days but the training wasn't consistent in the second week.

I have bought no junk food since comiing off the plan (this is the third day off the eating part) although I have had 3 days with carbs. The carbs are mostly from barley, whole wheat pasta and sauce.

I am looking forward to restarting the V-Diet next week here in this thread. In the last 55 days or so I did around 45 V-Diet days, so I got the diet part down on the days that I tried it.

Now I am just gonna keep resting and pick it up again and log in this thread. Wed Nov 4th I am back here on the V-Diet eating plan.

[Bo DeLone]

Program restarted today after those 3 days of carbs and 5 days of rest from training.

So it was 14 days on the V-Diet and 3 days off. Now it is Halloween and the program is scheduled to go through the day before Thanksgiving. So this is about 26 days.

Got in a 75 minute walk this morning

Did a 50 minute workout of jumprope and planks.

Jumprope and planks are going to be the main exercises for the workouts on this program. Variations of styles with different jumpropes and plank moves will be used.

The diet is the same. Here is what a typical day will look like.

1500 calories in shakes total each day

200 calories workout drink. I use Vitagro2 carb and whey after workout

Anyways shakes during the day are:

Shake 1: 100calories whey+100 calories casein +3 fish oil

Shake 2 100calories whey+100 calories casein+ 2 fish oil + all natural 1tbs peanut butter

Shake 3 100calories whey+100 calories casein 2 fish oil +1 tbs milled flax

Shake 4 100calories whey+100 calories casein 2 fish oil

Shake 5 100calories whey+100 calories casein+ 2 fish oil + all natural 1tbs peanut butter

Shake 6 100 calories casein+ 1 tbs milled flax

I have been loading creatine monohydrate the last few days. It might affect weight when I weigh in and take the a.m. waist measurement tomorrow. Here is a Day 1 picture from 10/31/09. I am only going to take pics on Saturdays now to get the same lighting for each pic.

[Bo DeLone]

Day 2

Went for 2 more walks since the last post.

Thats three 1:15 walks in the first 2 days. Did the extra one because tomorrow I might not be active much.

Trained again today Day 2 50 minutes on the jumprope and planks.

So off to a hot start the first two days.

Shakes are right on schedule.

Measured my waist this morning and I am gonna weigh in today also.

[TheAsianPlayboy]

So I took the plunge and decided to start the v-diet.

I'm on my 2nd day and I must say, it is a lot harder then I thought it would be. Felt hungry at times and unsatisfied all the time. I am sticking to it though and hoping that I'll soon become accustomed to it and it'll be easier.

Was it hard for you at first?

[Cavvv]

doin great man

[Bo DeLone]

Originally Posted by TheAsianPlayboy

So I took the plunge and decided to start the v-diet.

I'm on my 2nd day and I must say, it is a lot harder then I thought it would be. Felt hungry at times and unsatisfied all the time. I am sticking to it though and hoping that I'll soon become accustomed to it and it'll be easier.

Was it hard for you at first?

Good to hear you took the plunge and are on the Velocity Diet. I am on Day 2 also. The previous Day 2's amd first weeks went well for me. I did run into more difficult times on the V-Diet around 2 and 3 weeks in on previous plans.

I have learned a lot on the Velocity Diet too. Keep up the V-Diet TheAsianPlayboy and any questions or anything let me know and I will try to give the best advice I can.


Here are some of my general tips for V-dieters out there:


-Use an appetite cutter/fat burner. Bronkaid+ caffeine is low cost and works well for me in small enough amounts to cut the appetite without getting many side effects.

-Keep busy doing other stuff outside thinking about dieting/nutrition. My toughest times on the V-Diet were when I was sitting at home sometimes during weekends watching TV. When I am out of my house with the shakes I always premake them into a canteen I drink throughout the day and my mind isn't on the V-Diet much.

-NO products for preworkout work very well and help avoid the "flat unpumped feeling" during workouts. I have used Cryoshock and White Flood for preworkout energy with much sucess.

-Once you measure your waist 7 or 8 days in you can get hooked on the V-Diet because the first seven days I have lost about an inch each time. fat losss is FAST on this plan

-I am going to pace my hardcore workouts more. during the first fourteen days of this thread from around 10/14 on I trained hard somewhere like 5/6 days and got totally overtrained. Shugart recomends only 3 intense workouts a week and now I know why. I now know to do more walks and take enough rest days from intense training.

-I don't like to tell people I am on the V-Diet unless I have to. Offline I only told my closest friends who I couldn't hide the V-Diet from. I just avoid the subject with people if I can.

-Read the V-Diet blogs and journals of other hardcore V-Dieters out there like Gus Pancho, Chris Shugart and Dan John.

-If you are short a scoop or protein on a day or you forget to take fish oils with you or anything that is a small deviation- just forget about it and keep on the plan to the best of your ability.

[TheAsianPlayboy]

Originally Posted by Bo DeLone

Good to hear you took the plunge and are on the Velocity Diet. I am on Day 2 also. The previous Day 2's amd first weeks went well for me. I did run into more difficult times on the V-Diet around 2 and 3 weeks in on previous plans.

I have learned a lot on the Velocity Diet too. Keep up the V-Diet TheAsianPlayboy and any questions or anything let me know and I will try to give the best advice I can.


Here are some of my general tips for V-dieters out there:


-Use an appetite cutter/fat burner. Bronkaid+ caffeine is low cost and works well for me in small enough amounts to cut the appetite without getting many side effects.

-Keep busy doing other stuff outside thinking about dieting/nutrition. My toughest times on the V-Diet were when I was sitting at home sometimes during weekends watching TV. When I am out of my house with the shakes I always premake them into a canteen I drink throughout the day and my mind isn't on the V-Diet much.

-NO products for preworkout work very well and help avoid the "flat unpumped feeling" during workouts. I have used Cryoshock and White Flood for preworkout energy with much sucess.

-Once you measure your waist 7 or 8 days in you can get hooked on the V-Diet because the first seven days I have lost about an inch each time. fat losss is FAST on this plan

-I am going to pace my hardcore workouts more. during the first fourteen days of this thread from around 10/14 on I trained hard somewhere like 5/6 days and got totally overtrained. Shugart recomends only 3 intense workouts a week and now I know why. I now know to do more walks and take enough rest days from intense training.

-I don't like to tell people I am on the V-Diet unless I have to. Offline I only told my closest friends who I couldn't hide the V-Diet from. I just avoid the subject with people if I can.

-Read the V-Diet blogs and journals of other hardcore V-Dieters out there like Gus Pancho, Chris Shugart and Dan John.

-If you are short a scoop or protein on a day or you forget to take fish oils with you or anything that is a small deviation- just forget about it and keep on the plan to the best of your ability.

Thanks for the encouragement and tips.

I especially know what you mean when you say you don't tell anyone that you're on the diet. My family thinks I'm crazy and believe that I'm going to end up with some serious health problems.

Doing my best to reassure them that everything will be fine and the results at the end will be worth it. They'll see=)

Keep up the good work!

[rtmiii]

Originally Posted by Bo DeLone

-I don't like to tell people I am on the V-Diet unless I have to. Offline I only told my closest friends who I couldn't hide the V-Diet from. I just avoid the subject with people if I can.

My co-workers see me eating every day, so they already know what my diet is.

When I switch to a V-type diet, they have all sorts of negative input.

Everyone has an opinion.... and you know what they say about opinions!

[Bo DeLone]

Day 3

Great posts guys! Thanks for the input and I agree with both of you. Other people don't understand the type of thinking that the V-Dieter is involved in during the process of the program.

Third day did a 55 minute workout same kind of intense jumprope/plank/db row workout as the last few days. I am having a lot of fun and really working up a sweat. Tomorrow will be a rest day from training.

I also got in a walk that was a little longer than usual and it went about 90 minutes. Now that the clocks are turned back I decided to go on the evenings when it starts to get dark. I used to be into only early a.m. walks but now I think switching to 6 p.m. walks works better for me.

So the hot start contiunes although I know to pace it out and enjoy the process. Still many days to go and new tighter notches in the belt to reach.

[Bo DeLone]

Day 4

Trained again. That made it 4 intense workouts in 4 days. Jumprope/plank based with new twists each time. Day 4's planks were done with feet elevated on sandbag. I am a veteran of jumpope and used to do it a lot years ago and then I did weights mostly for the last few years. jumprope/planks seem ideal for some workouts now because I am can burn a lot of fat and recover quickly from them.

Also got in a usual 1:15 walk.

Day 5

Walked again. Day off from training. Diet/supps have been right on schedule. 1500 cal a day plus 300 cal workout drink.

Overall sleep has not been great although I have energy levels that are very strong while awake. I know the combo of low carbs+ intense exercise+ fat burners can lead to sleep problems especially as the calories get low and the workouts get fired up.

The sleep thing is a minor problem. I wrote down my goals online and in paper to see this program gets done- so little sleep or a lot of sleep I am gonna find a way to accomplish this either way. I am not trying to be arrogant or overconfident. Just determined to do what I said I would do. I know the V-Diet can get harder It is only Nov 4 now and the program goes to Nov 25th.

I did some reading into sleep techniques and methods. I am gonna use a few to try to get some extra hours of z's tonight.

[Bo DeLone]

Day 6


1. Jumprope/plank session again.
2. Another 1:15 walk

Day 7

1. A.M walk 1:20
2. Weight session db squats, ez row and other weight stuff
2. P.M. walk 1:20

Hottest 7 day start ever for me on the V-Diet! I have done the V-Diet so many days in the last 2 months and I am looking so much different it is very exciting for me now.

Shakes are the same as always. Got some new shipments of casein and Iron Tek blend.

Got in more sleep the last few days like I wanted.

Rolling along like a raging river!

Tomorrow is Saturday so that means tape measure and pic day.

[Bo DeLone]

Day 8

1 inch lost in the first week.

Trained again today 1 hour weights. Some new stuff again.

Shakes as usual.

Got another pic

[Bo DeLone]

Day 9

Weighed in at 184 today. That is -7 pounds since the last weigh in which was on Day 2

Trained again. All kinds of stuff.

Program is really rocking these days.

Gonna take a few days off for total recovery. Trained so much like almost every day. Just on fire with everything. I have done so many velocity diet days in the last 65 days that it feels automatic.

Day 10

Shakes all day. No training or walks today. 1500 calories in shakes and some relaxation.