Velocity Diet - Day Four

Ok ok the wheels fell off yesterday. It's been a rougher start than I imagined, not because of the diet itself (for some reason I'm ok with the diet itself) but because I didnt start out with the right ingredients and didnt take time up front to prepare properly for my counting of calories, proteins, carbs and fats. Oh well, at least I started.

So... with no further ado...here's today's outlook:

6:00 AM - Breakfast
Omlet (5 Egg Whites, 1 Whole Egg, 2 Tbsp Chopped onion, 1/8th cup organic cheddar)
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Calories: 265, Protein: 31, Fat: 13.8, Carb: 2.8

21 Salmon Oil Caps, 24oz Water
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Calories: 210, Protein: 0, Fat: 42, Carb: 0


6:30AM - 1 Hot Rox Cap, 16oz Water

10:00 AM - First Shake
2 Scoops Jay Robb Egg White Protien, 2 Tbsp Flax Seeds, 30oz Water
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Calories: 270, Protein: 50.6, Fat: 5, Carb: 10

Velocity Diet - Day 3

4:00 AM - zzzz...huh?? Oh yah...yah ok....zzzzzz

4:30 AM - zzzz...whadda??...zzzzzz

5:00 AM - zzzzz...huh?...oh...yah...zzzzzzzzzz

5:15 AM - zz...Oh MAN!!! Alright well I need to get up anyway...

5:30 AM - Hot Rox (w/16oz Water)

5:45 AM - Run ( bpm)

6:30 AM - First Shake
Cytosport Muscle Milk w/ two Tbsp Flax Seeds
30oz. Water

9:45 AM - Hot Rox (w/32oz Water)

10:30 AM - Second Shake
Jay Robb Egg White Protein w/ Two Tbsp Flax Seeds
30oz. Water

Here's where I got totally thrown off track. I was trying to figure out how the hell Chris Shugart got to this part:

On non-training days, I'll be getting around 1510 calories, 208 grams of protein and 42 grams of carbs. On weight training days, I'll get 1650 calories, 233 grams of protein and 67 grams of carbs. That puts me just above my minimal caloric goal for non-training days and just below my maximal caloric goal for weight training days. I know I don't need to be exact to lose fat quickly, so I won't sweat the minor details.

As far as I could tell Shugarts plan for MWF only added up to the following:

• 4 Grow! Low Carb shakes w/ 2 Tbsp Flax seeds
• 1 Grow! Low Carb shake
• 1 serving of Surge
• Totals:
  Calories: 1280
  Protein: 144
  Fat: 168
  Carbohydrate: 79

I finally found a post explaining how to remedy the shortfall (bottom line - add an extra scoop of the protein powder...duh!). I had been under the assumption that it was one scoop per drink (ala the package directions).

This set off a maddening set of equations trying to make my on hand ingredients' nutrient numbers (Cal's, Protein, Carbs, Fat) match his Grow! Low Carb numbers.

I almost gave up.

2:00 PM - Lunch
12 inch Subway Roasted Chicken Breast sandwich (with bell pepper, onion, jalapeno, tomato, cucumber, S&P)

3:45 PM - Third Shake
Syntha-6 w/ 2 Tbsp Flax Seeds
30oz Water

7:00 PM - Fourth Shake
Iron-Tek 100% Protein (2 Scoops) w/ 2 Tbsp Flax Seeds
30oz Water

9:30 PM - 6 oz - Chardonnay (Varietal)

Velocity Diet

(10.2 x 233 + 879) x .50 = 1629 calories
(10.2 x 193 + 879) x .60 = 1709 calories

So, I now have my absolute min and max daily caloric intake in order to hit my goal of 193 lean, muscular pounds of body weight

Tuesday / Thursday / Sunday
5 shakes (2 Muscle Milk, 2 Syntha-6, 1 Jay Robb Egg White Protein) 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 shakes (2 Muscle Milk, 2 Syntha-6, 1 Jay Robb Egg White Protein) made with ice cold water, spread evenly throughout the day
4 servings of milled flax seeds, added evenly over several shakes
NOX-CG3 prior to workout - follow workout with first Muscle Milk Shake
No salmon capsules on this day.

Saturday
1-2 servings of old fashioned oatmeal with 1-2 servings of blueberries.
3-4 Muscle Milk, Syntha-6, Jay Robb Egg White Protein shakes, spread evenly throughout the day.


Exercise - Running - low intensity (4 mph) almost an Airborne Shuffle
Time: 41:14 (avg 129bpm)

Dietary Intake
2 Hot Rox Capsules
1/2 Cup Whole Foods Organic Oatmeal with 3/4 Cup Blueberries
1 Syntha-6 shake with 2 Tbsp Flax Seeds
1 Jay Robb Egg White Protein shake
1 Syntha-6 shake
1 Jay Robb Egg White Protein shake
6 oz - 365 Paul Valmer 2005 Chardonnay (Paso Robles)

Water and green tea throughout the day (approx 1 1/2 gallons total)

BOTF - Week Three Day One

4:00 AM Alarm Goes off - AND I actually get moving!

4:15 AM NOX-CG3

4:45 AM Workout (Shoulders)
Superset 1:

• Seated Military Press - 15 x 50#, 11 x 65#, 6 x 85#, 10 x 75#
• Seated Db Lat Raise - 15 x 7 1/2#, 12 x 10#, 6 x 15#, 10 x 12 1/2#

Superset 2:

• Standing Db Front Raise - 15 x 10#, 12 x 12 1/2#, 6 x 17 1/2#, 12 x 15#
• Barbell Shrugs - 15 x 95#, 12 x 105#, 6 x 125#, 12 x 115#

Treadmill Run (start at 3mph move up .2 mph on the minute)
Time: 20 minutes (start at 3.0 mph - finish at 6.6mph, avg 132bpm)

BOTF - Week Two Day Seven

Off Day - No Workout

Wednesday AM Run:

A little bit different run this morning. We were out of water - due to some miscommunication with Sparklett's and so I needed to get a 5 gallon bottle over to Kroger to fill it up from one of their water treatment machines. I decided to put an empty in the Baby Jogger and incorporate the refill into my run. First all tires were flat. Comes from no use I suppose (after all, my daughter is 14 years old now) . Filled the tires. Hmmm, well (I sort of filled the tires), the left rear was leaking badly from the stem and I decided to make the run with it anyway.

Made it to the water machine in just over 24 minutes - not bad for a 1 1/2 miles or so.

Take into account that on the way back the flat tire lost the stem completely and was coming off the rim for most of the trip. And, I had to incorporate some active rest into the couple of minutes it took me to actually unload, fill, and load the water bottle itself.

Total Time: 45:46 (avg 137bpm)

BOTF - Week Two Day Six

AM Workout (Back)
Done with GymBoss timer: 1 minute on 1 minute off

Bent Over Row - 11/3 x 135#, 8/4 x 135#, 6 x 135#, 8/2 x 135#
Pullup - (T*) - 10/1 x 200#, (N*)10/2 x 200#, (T*)6 x 200#, (N*)8/3 x 200#
Seated Row - 15 x 90#, 12 x 95#, 6 x 110#, 12 x 95#
Pullovers - 10 x 45#, 10 x 45#, 6 x 45#, 12 x 45#

(*T - Tactical Grip, N - Neutral Grip)

Treadmill Run - start at 3.0 mph and increase .2 mph on the minute
Time: 19 minutes (avg 139bpm)

Swimming - Ten minutes alternating laps (with my Daughter) ; 20 minutes "Free" time.

BOTF - Week Two Day Five

AM - Workout (Chest):
Superset 1:

• Flat Db Press - 15 x 20#, 12 x 30#, 6 x 40#, 12 x 30#
• Incline Db Press - 15 x 20#, 12 x 30#, 6 x 40#, 7/5 x 30#

Superset 2:

• Pec Deck - 15 x 30#, 12 x 40#, 6 x 50#, 12 x 40#
• Cable Pulleys - 15 x 30#, 12 x 40#, 6 x 50#, 12 x 40#

Superset 2 was messy and unorganized - the lack 0f a real Pec Deck in the gym pisses me off - I don't like machines but that's what the workout calls for...with hundreds of thousands of dollars of state of the art machines in this place why the hell do I have to settle for a "Kaiser" pneumatic Pec Deck...sucks kinda. Also, its my fault totally for the cable pulley portion being messed up I varied from standing to a seated machine (actually I felt it too much in my shoulders when standing - and a whole lot more in my chest when seated). Anyway - my numbers and reps for Superset 2 are suspect for this week.

Treadmill Run: start out a 4mph and increase .2 mph every minute on the minute
18 minutes (avg 156 bpm)

Missed my Monday regular run, due to going out to eat at lunch time - what a lame excuse - I know. I have absolutely no right to bitch about my weight with that kind of logic.

BOTF - Week Two Day Two

AM Run: 34:55 (avg 130 bpm)

PM Workout (Arms)
Superset One:

• Standing BB Curl - 15 x 35#, 12 x 40#, 6 x 50#, 12 x 45#
• Cable Triceps Pushout - 15 x 40#, 12 x 45#, 6 x 55#, 12 x 50#

Superset Two:

• Seated Db Curl - 13 x 20#, 12 x 25#, 5 x 35#, 10 x 25#
• Close Grip Bench - 15 x 45#, 12 x 65#, 6 x 85#, 10 x 75#

Running on Treadmill - Start at 4 mph, increase x .2 mph on the minute
17 minutes (avg 156 bpm)

BOTF - Week Two Day One

AM Workout (Shoulders)
Warm up
Reverse Flys 15 x 5#, 12 x 7 1/2#, 6 x 10#, 12 x 12 1/2#

Super Sets
1st Pair -
Seated Military Press 15 x 45#, 12 x 50#, 6 x 55#, 12 x 60#
Seated Db Lateral Raise 15 x 5#, 12 x 7 1/2#, 6 x 10#, 12 x 12 1/2#

2nd Pair
Standing Db Front Raise 15 x 7 1/2#, 12 x 10#, 6 x 12 1/2#, 12 x 15#
Barbell Shrugs 15 x 95#, 10 x 115#, 6 x 115#, 12 x 135#

Treadmill Run (6 mph, add 1/2 mph for every 5 minutes ran)
Total Time: 16:33 (avg 152 bpm)

Weight: 234#
Thats up 5# from last saturday - where the hell is it coming from? I have to get this nailed down - of course if its muscle gain thats ok - but I'm pretty sure I didn't pack on 5#'s of lean muscle in less than a week's time.


I was resting approximately 1 1/2 - 2 minutes between super sets. Didn't use the GymBoss (which I had with me) - that was really stupid. It took me approximately 35 - 40 minutes to complete the workout.

I got up late and did not hit the Gym floor until almost 5:00 this morning.

Stayed up too late watching WEC Wrekcage - which was really stupid to do seeing how I had it DVR'd - the bouts were mostly good (what I watched) Chance Bebe is just an excellent all around champion for the WEC. The guy really took some punishment and was able to control almost all of the 5 rounds. I thought the scoring was a bit too close but he ended up winning by decision.

Good or not, staying up too late, not paying enough attention to my daughter or wife, not preparing adequately for the next day. Just sloppy, sloppy stuff personally and certainly not honoring to my God, my wife, my child or myself for that matter.

Food:
1 Scoop Jay Robb Egg White Protein w/ 15 oz Ice Water (post workout)
1/2 Cup Oatmeal with Almonds around 8:30
3 - 4 16oz bottles of water throughout the day
Can of Tuna for lunch
Cherry Jello w/ Marshmellows (snack w/my daughter - "feel good food")
Bowl of Veggie Stew
12oz Limeade

Bed: 10:30 PM

Off Day

No Workout Day
Morning Run 4:30 AM - approx 25 minutes (avg 142 bpm)
Difficulties made me cut the run short

Better luck tommorow

Took my daughter to dinner and to see Israel and The New Breed concert
Good show, christian band, Israel is the praise team leader for Lakewood Church.
I didn't know any or many of the original songs they did but they were good
and we enjoyed spending some time together.

Honoring God

As some of you know, for the last few weeks, my one prayer for myself has been that God show me the way to honor him in everything that I do. I mean everything - from smallest to largest. This is not a light subject - I know. It is well considered and I feel that God has begun revealing to me (convicting me if you will) on the small things and in a few of the larger areas where I was not honoring him.

My point is that today my diet was really bad. I realized too late in the day that this is another of those areas where I need to honor God. Is it really honoring God to eat foods that I know are bad for the body he has so graciously given me? I'm not talking about a 1/2 cup of Hagen Das here and there or an occasional handful of chips with salsa - I'm referring to the type of eating where it's the whole pint of Hagen Das, or entire bag of chips in one sitting. Clearly unhealthy.

Anyway, thats about all I have to say about that.

4:00 AM Alarm goes off
5:30 AM Get up - Stayed up way too late the night before to watch some stupid TV show.
6:00 AM Breakfast
4 Egg white omlet w/ 1/4 Cup Peach Salsa
Yogurt with Almonds

10:30 AM
Oatmeal w/Honey

8:00AM- 11:45ish AM
Sleepwalk through the entire morning.

11:45 AM - XYIENCE NOX-CG3

12:15 PM - Workout (Back)
Bent over BB Row - 15 x 135, 10 x 135, 5 x 135, 8 x 115
Pull up - 7 x 200, 9 x 200, 5 x 200, 6/1/2/1 x 200 (alternate Tactical/Chin)
Seated Rows - 15 x 85, 10 x 90, 6 x 95, 12, 90
Pullovers - 15 x 45, 10 x 45, 6 x 45, 10 x 50

Run on the Treadmill - 6 mph then increase 1/2 mph every 5 minutes
Time: 15 minutes (avg 156 bpm)

Very little stretching besides some pathetic attempts with a foam roller.
Forgot my GymBoss.

This workout really pissed me off at myself - how am I honoring God by any of this - the staying up too late, getting up too late, being too tired to function (for what? a stupid TV show?)

1:45 PM - 1st post workout meal
1 Scoop Jay Robb Egg White Protein w/ 15oz. Ice and Water

3:45 PM - 2nd post workout meal
1 Scoop Syntha-6 w/15oz. Ice and Water

6:00 PM - 7:45 PM
10oz Water
1/3 bag of Parmesan Gold Fish
1/2 pint of Hagen Das Sticky Toffee Pudding
more gold fish
1/4 pint more of the icecream
1 boneless skinless chicken thigh (oven bbq)
1 cup organic whole milk
1/2 Can Rootbeer

8:00 PM - 10:00 PM
1 large Chocolate Fudge Brownie
1/4 pint more of a new pint of ice cream (same kind as before)
Another cup of milk

10:45 PM Bed

Labor Day

BOTF - Week 1 Day 5

8:00 AM - Wake up

8:15 AM - Cup of Black Coffee

8:30 AM - Run (2 Mile Circuit - Time 36:41)


9:30 AM - Breakfast
16oz. Water
Omlet (3 Egg Whites w/ 1 Whole Egg; 1 Cup chopped peppers, onions & mushrooms)1/2 Cup Oatmeal w/ Honey
Yogurt w/Almonds
16oz. Water

12:00 PM - Lunch
16oz. Water
1 Boneless Skinless Chicken Thigh (oven bbq)
Cup slaw

1:45 PM - Movies with my daughter (Hairspray)
Medium (read at least 24oz.) Mr. Pibb
Small handful of Peanut M&M's

BOTF - Week 1 Day 3

8:00 AM - Get up
8:30 AM - XYIENCE NOX-CG3
9:00 AM - Workout (Legs)

• Lunges - 15 x 45#, 7 x 55#, 6 x 55#, 8 x 45#
• Leg Curls - 15 x 50#, 12 x 60#, 6 x 70#, 12 x 60#
• Squats - 15 x 45#, 12 x 95#, 6 x 115#, 12 x 95#
• Calf Raises - 15 x 90#, 12 x 90#, 6 x 90#, 12 x 90#

Run on treadmill, start at 6 mph and every five minutes go up 1/2 mile per hour
Time: 14:00

Stretch 4:00 Minutes Foam Roller

10:30 AM - Post workout meal #1
1 Scoop Syntha-6 w/16oz Ice and Water

11:30 AM - Post workout meal #2
4 Egg Whites w/ 1 Cup Chopped Peppers, Onions, and Mushrooms
1/2 Cup Oatmeal w/ Honey
Yogurt w/ Almonds

12:30 PM - Post workout meal #3
1 Scoop Jay Robb Egg Vanilla White Protein w/ 16oz Ice and Water

4:00 PM - Dinner
2 Links Sausage, Pulled Pork Sandwich, Corn Casserole, Big Red Homemade Ice Cream
Sam Adams Black Lager

8:00 PM - Snack
Large Handful Milk Chocolate Covered Macadamia Nuts (from Stuckeys)