Velocity Diet Fat Burning School Starts 9/4/09

[Bo DeLone]

I am starting the Velocity Diet today. 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.

I have been doing a Warrior Diet/ intermittent fasting eating program which is very different from the V-Diet. Basicly in the Warrior Diet you eat little most of the day and then eat almost all your food in the last few hours you are awake.

I have done very well with the Warrior Diet especially in the last 50 days. I came up with the idea to try the V-Diet idea a few weeks ago. After the V-Diet is over I am going to go back on the Warrior Diet . So the V-Diet is for some quick fat loss and muscle retention.

First day of the diet is today. Here are my stats

9/4/09

34 years old
6'2
213.5 pounds

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. Some of the following is paraphrased from V-Diet creator Chris Shugart

Muscle Gauge Nutrition Whey protein concentrate 1 scoop a shake
Optimum Casein Protein 1 scoop a shake

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

Comes out to approximately

Calories: 1100
Protein: 200g

The other calorie containing supplements and foods:

Fish Oil (10 calories a capsule. 8 caps a day):

Calories: 80
Protein: About 2g
Fat: 9g

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

Calories: 350
Protein: 25g
Carbs: 46g
Fat: 2.5g

Other supplements on the V-Diet include

- creatine 10 g a day
- Natures Way Alive vitamin
- Fat burning supplemements and pre workout boosters from the bodybuilding.com store
- I will be making my own workout recovery formula from fast acting carbs and protein

Others who have tried the Velocity diet and can contribute positive advice will be repped.

I have been reading a lot about the V-Diet and I am looking forward to doing it.

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 and scale reading every week.+

I will get some pics up tomorrow (Day 2)

[Bo DeLone]

DAY 1

Got in a 1 hour xvest walk this morning.

Drank 4/5 shakes so far today.

Feels fine overall. Shakes taste good. This is a rest day from weight training.

Gonna hit the 1500 calorie non training day total.

[roadtochange]

I am planning to do the V-diet myself soon once my protein comes in. I am using a custom formula(50% whey isolate, 50%micellar casein) that I made from a bulk protein supplier which contains no carbs. I think it may be a problem because the only carbs source that I will have is from milled flax seed and peanut butter. I am using T-Nation 3.0 calculator and it put me at 240g of protein, 66g carbs, and 43g fat.

Good luck to you.

[Bo DeLone]

Originally Posted by roadtochange

I am planning to do the V-diet myself soon once my protein comes in. I am using a custom formula(50% whey isolate, 50%micellar casein) that I made from a bulk protein supplier which contains no carbs.
Good luck to you.

Thanks for the support.I am looking forward to reading other people's experiences on the V-Diet. Reps for you

[Bo DeLone]

Here is my picture Day 2 on the Velocity Diet. I had posted pics of my upper back before but this is the first one showing my lower back and how I want to reduce fat around the waist/lower back area. Here is what I want to improve by Day 28.



Here is a pic of my supplement stash. I got most of these supplements from bodybuilding.com and it includes Muscle Gauge Whey, ON casein, creatine, NW Alive multi, Bronkaid and fat burner/workout enhancer samples from the bb.com store. I have about 10 days worth of protein so I can change flavors/brands if necessary. So far I am happy with the proteins I am using.

[Bo DeLone]

DAY 2

Got in 75 minute xvest (40lbs) walk this morning.

Did 45 minute full body xvest weight session featuring unilateral training (1 side at a time) including..

suitcase deadlifts
steep incline palm facing 1 arm dumbell presses.

Very intense sweaty workout. Feeling like the program is going well so far.

[Bo DeLone]

DAY 3

Trained today. Did a lot of barbell rows, shrugs, military press, front squat complex all in a row for about 5 circuts. Then did some barbell squats and those felt good.

Day 1 non training day 1500 calories
Day 2 training day 1850 calories

For postworkout I have been doing 8oz organic whole milk 150 cal
powder protein 200 cal

Well at 850 calories so far today. So I have some shakes coming up later today

Overall a good start on the V-Diet although it is very early in the program.The plan is to just stick to the script.

[Bo DeLone]

DAY 4

Did 75 minute xvest walk on empty this morning

Drinking my shakes as usual today Day 4

Overall so far in the first 3 days

Food 3/3 days sucess. Would be 4/4 but I am on Day 4 now so Day 4 is pending.

Hit my calorie goals each day so far. One day I didn't plan ahead much but had shakes later in the day to hit the totals

Training

2/3 days weight training
3/4 days xvest walks

Got tired and mentally foggy after those squats yesterday. Went over to my friends yesterday where I train sometimes and they were eating pizza and tacos. I explained to my friends that I am on a strict cutting program and they were cool with me not eating with them. I have smelled food cooking and people eating but it doesn't bother me not eating. Not yet at least.

So overall I am doing fine with the program. I feel thinner already and I will weigh myself and take a pic on Day 7. I took a waist measurement day 2 and will compare it along with the weight and pic as the program goes along.

[FunAndSun]

Keep up the logs. I'm currently doing a modified version of this myself. Good work, keep at it!

[roadtochange]

You are doing great. Any idea on what you are going to eat for your solid meal?

[Bo DeLone]

Thanks for the support guys.

The solid meal is planned for Day 7.... I have been thinking about eating chicken and brocolli that meal.

The V-Diet creator Chris Shugart wrote a lot about the change of cravings and I am starting to understand it now. No serious food cravings for me yet though.

[Bo DeLone]

DAY 5

Well at the end of Day 4 I trained again with weights full body intense workout no xvest. Did a lot of stuff including plate overhead squats, board presses and stuff like that.

Hit my calorie goals on Day 4 right about 1750 as planned.

Rest day from training today after those 3 days of weights in a row.

The V-Diet/Supplement plan is going well so far. Gonna hit about 1500 calories today (non training day.

I think I am definately losing weight. I'm gonna weigh in a few days.

[roadtochange]

How do you feel at the end of the day? Any change in sleep? I am a college student and will be starting this next week and I want to make sure that sleep is not disturb.

[Bo DeLone]

DAY 6

Sleep has been a little harder to get than usual on the V-Diet so far. I am not sure why but I did stay up late for football a few times and that might have affected it.

Missed a shake at the end of yesterday so that was like a 1200 cal day.

Rest day from training today but I did a 75 minute xvest walk this morning.

Weighed myself and now I am 209.5 that is down 4 pounds in 5+ days.

I will measure waist tomorrow morning to see how much I have lost there.

Diet is rolling along well. No problems yet although I think I remember Shugart writing that Week 2 is the toughest week on it.

[Bo DeLone]

DAY 7

Measured my waist this morning and sure enough 1 inch less than on day 1.

Going well as usual today.

Back into weights after that 2 day break from lifting.

EDIT...Just trained 50 mins of ezbar curl suitcase deads with holds at the top and wearing the xvest. Good workout.

Program is going well

HSM is gonna be tomorrow

[Bo DeLone]

DAY 8

Rest day from training.

Shakes are going well today.

Going to have my healthy solid meal tonight. Some chicken and brocolli and some melon.

[SupportD.Troops]

are you eating food at all??? or just shakes and fish pills and natty peanut butter???

[roadtochange]

Originally Posted by SupportD.Troops

are you eating food at all??? or just shakes and fish pills and natty peanut butter???

The V-diet is just mainly shakes along with fish oils and a single serving of PB daily.

[Ripnlean]

Solid, I am curious to see how you do as I am very skeptical of this diet mainly due to the fact that Protein shakes are Supplements, liquids go through the body faster and the metabolism doesn't work as hard to breakdown liquids as much as real foods.

Will follow the log cuz im interested in how you do!!

Best of luck

[Bo DeLone]

Originally Posted by Ripnlean

Solid, I am curious to see how you do as I am very skeptical of this diet mainly due to the fact that Protein shakes are Supplements, liquids go through the body faster and the metabolism doesn't work as hard to breakdown liquids as much as real foods.

Will follow the log cuz im interested in how you do!!

Best of luck

Thanks for the support. Reps for you guys.

The Diet is going well with digestion for me. I haven't had any bathroom problems yet. The shakes are going down well. I have noticed that I am more easily dehydraded and I get chapped lips sometimes.

[Bo DeLone]

DAY 9

Well I was at about 950 calories yesterday and then I had some chicken and some melon (no brocolli I was just too lazy to cook it) and that made it about 1500 calories for the day yesterday Day 8.

Muscles feel refreshed today. Yesterday got screwed up sleeping-wise because I am a big football fan (NY Giants are my team) and I stayed up watching the Steelers beat the Titans. Missed a workout on Day 8 but got extra sleep coming into DAY 9.

Got more ON casein in today. Wow that bb.com shipping is fast! So now I have another container ready to go when the first one runs out.

Overall I like this Velocity Diet. It is Saturday so I am going to watch football. Go USC over Ohio State! Also I am gonna train in the home gym today.

[roadtochange]

Originally Posted by Bo DeLone

Thanks for the support. Reps for you guys.

The Diet is going well with digestion for me. I haven't had any bathroom problems yet. The shakes are going down well. I have noticed that I am more easily dehydraded and I get chapped lips sometimes.

Have you used Bronkaid or any of the fat burner you are currently using in the past? My friend experience chapped lip and dry mouth when he used Bronkaid but when he stopped it went away.

[Bo DeLone]

Originally Posted by roadtochange

Have you used Bronkaid or any of the fat burner you are currently using in the past? My friend experience chapped lip and dry mouth when he used Bronkaid but when he stopped it went away.

Thats a good point. I have been taking bronkaid and some caffeine supplements. I think those things can cause dry mouth.

[Bo DeLone]

DAY 9 contunued

Trained. Did a workout in the 40lb xvest for an hour. Basicly did everything but chest and triceps. Did db squats bell under chin, tg towel pull ups, ez bar dl top holds unilateral. Many sets not to failure but the volume adds up after awhile.

So basicly training was variations of squat, chins and deads.

Shakes are on schedule as usual. Gonna be about 1800 calories today.

[roadtochange]

Originally Posted by Bo DeLone

Thats a good point. I have been taking bronkaid and some caffeine supplements. I think those things can cause dry mouth.

I think you could probably drop the fat burner and still get great result. You are working out intensely and eating below your maintenance.

[Bo DeLone]

DAY 10 (posted on day 11)

Trained. Did a jumprope based workout along with some weight training.


Had a peice of birthday cake (around 500 calories) at my friends house at a party. I think it was ok to do. I knew it was one peice and done and it was. My HSM (healthy solid meal) the other day DAY 8 I think it needed some more carbs in it.

Calories were about 1800 as planned for a training day.

[Bo DeLone]

DAY 11

Trained in 40 lb xvest. Thats 3 days of training in a row. Gonna have a few rest days upcoming. Did 1 arm db box squats, xband walks, underhand lat rows and tg bench press.

Basicly hit a full body workout 1 hour.

On track to hit around 1850 calories today.

The V-Diet program is going smoothly. No energy bonks or problems with food, training or anything. Waist is getting smaller.

[Bo DeLone]

DAY 12

Gonna rest from training today.

Shakes are on schedule to hit 1500 calories.

Just weighed in. 206 pounds now. That is 7.5 pounds less in 12 days. I feel lighter and quicker these days.

[Bo DeLone]

DAY 13

Almost at the midpoint on the V-Diet

Well so far down 7.5 lbs and 1.5 inches on the waist measurement (Measured on Day 12).

Got more supplements in now. I liked the ON Casein and the Muscle Gauge Whey so I got a few more. It looks like 1 whey (5lbs)+ 1 casein (4lbs) is just enough for about half the plan for me so now I have the second containers ready. Like usual fast and professional shipping from BB.com

I just got some Vitargo carb muscle recovery powder for workouts.

Tried to put some pics up but I am having a hard time doing it now. Gonna train later and update.

[SupportD.Troops]

good for you bro...with only liquids do you find your bowel system messed up? can you post some pics of your body composition?