Biotest

CDMac's V-Diet Log


#1

HELLO, I’M CDMAC AND THIS IS MY VELOCITY DIET LOG

INTRO

  • I am 46 and have basically been sitting at my desk for the past 3+ years with very little exercise
  • Age finally caught up to my high metabolism and I started putting on extra weight
    • mainly in my midsection and my ass (thank my maternal genetics for a plump rump)
  • I’ve always had some form of physical activity until about 2013
  • In 2012 I trained 5-6x a week and thought about prepping for a natty contest
    • life got in the way and I never fulfilled that goal of getting on stage
  • Now that I’m older, I do not think about competing but I do want to get stronger, more agile (body aches in most joints), and stay lean
  • I want to get rid of the fat the years of bad nutrition and lack of exercise have put on me
  • Once I come off the Velocity Diet, I want to increase overall size/strength (probably 5/3/1)
  • I knew I could have gotten my body composition back to what I wanted with a modest (-500) caloric deficit
    • stumbled upon Velocity Diet and figured I’d give it a go to see how much progress I can make in 4 weeks plus 2 weeks transition

PHOTOS - PRE


  • In short, I want to shred the fat FAST
  • I feel like Velocity Diet is a great way to not only make body comp changes but also a good way to get myself back into the gym regularly
  • Looking forward to seeing the results and sharing with you all
  • After 6 weeks I’ll most likely start training 5/3/1 for

MEASUREMENTS PRE-DIET

AGE: 46
HEIGHT: 5’8"

MEASUREMENT DATE
------------ 10/1/2017
WEIGHT 178.8
NECK 16.4
SHOULDERS 45.2
CHEST 37.7
WAIST ABOVE NAVEL 33.2
WAIST ACROSS NAVEL 34.8
WAIST BELOW NAVEL 35.7
HIPS 38.9
BICEP L 13.1
BICEP R 13
THIGH L 21
THIGH R 20.8
CALF L 15.3
CALF R 15.5

STARTED DIET ON 10/2/2017

DAY 1 - Monday 10/2/2017

0730 - 0830 - Workout (Plazma/Hot-Rox)
1000 - Breakfast (Metabolic Drive/Superfood/Flameout)
1200 - Metabolic Drive/Flameout
1400 - Hot-Rox
1600 - Metabolic Drive/Flameout
1900 - 2000 NEPA Walk 1 hour
2000 - Dinner (HSM) / Flameout
2200 - Metabolic Drive/Flameout

HSM: 681 kcal
7oz ribeye
4oz sauerkraut
150g red potato
148g red bell pepper
.5 tbsp olive oil

NEPA:
4.02 miles/ 1:01:22 / 416kcal burned

NOTES:

  • Fractured ulna on Saturday but icing it helped and didn’t want to cast it

DAY 2 - Tuesday 10/3/2017

0630 - Breakfast (Metabolic Drive/Superfood/Flameout/2xHot-Rox)
0930 - Metabolic Drive/ Flameout
1330 - Metabolic Drive/Flameout
1530 - Hot-Rox
1600 - 1700 NEPA Walk 1 hour
1700 - Metabolic Drive/Flameout
2000 - Dinner (HSM) / Flameout

HSM: 495 kcal
2 oz Gluten Free Barilla Fettuccine
7.5 oz shrimp
.5 tbsp extra virgin olive oil
.5 tbsp land O lakes salted butter
20 spears oven baked asparagus

NEPA:
4.15 miles/1:00:20/448kcal burned

Notes:

  • 2x Hot-Rox not a good idea; stick with 1 for now
  • Everything smells like cotton candy
  • Need to wear my running shoes for walks

DAY 3 - Wednesday 10/4/2017

0630 - 0730 Workout (Plazma/Hot-Rox)
0945 - Breakfast (Metabolic Drive/Superfood/Flameout)
1330 - Metabolic Drive/Flameout
1400 - Hot-Rox
1430 - 1530 NEPA Walk 1 hour
1700 - Metabolic Drive/Flameout
1930 - Dinner (HSM) / Flameout
2130 - Metabolic Drive/Flameout

HSM: 650 kcal
6oz ribeye
4oz sauerkraut
125g red potato
110g red bell pepper
125g Fresh Express Veggie Lover’s Salad
.5 tbsp olive oil

NEPA:
4.15 miles/ 1:00:11 / 510 kcal burned

Notes:

  • Right knee pain after walking today; nothing serious
  • ulna hurt like hell today but icing after walk seems to have helped

DAY 4 - Thursday 10/5/2017

0645 - Breakfast (Metabolic Drive/Superfood/Flameout/Hot-Rox)
1100 - Metabolic Drive/ Flameout
1330 - Metabolic Drive/Flameout
1530 - Hot-Rox
1600 - 1700 NEPA Walk 1 hour
1700 - Metabolic Drive/Flameout
2000 - Dinner (HSM) / Flameout

HSM: xxx kcal
6oz grilled salmon
green bean w/almonds
.5 tbsp land O lakes salted butter
x oz rice

NEPA:
[insert NEPA details here ]

Notes:

  • think I forgot to take flameout with last shake on 10/4
  • ulna seems to be healing; not nearly as painful this morning
  • hammies and delts: I know I worked them yesterday
  • got caught up with work and didn’t get 2nd shake until 1100 today

#2

Day1 Meal:

Day1 NEPA:


Day2 Meal:

Day2 NEPA:

Day3 Meal:

Day3 NEPA:


#3

Adding full details for Thursday as it won’t let me edit the other one

DAY 4 - Thursday 10/5/2017

0645 - Breakfast (Metabolic Drive/Superfood/Flameout/Hot-Rox)
1100 - Metabolic Drive/ Flameout
1330 - Metabolic Drive/Flameout
1500 - Hot-Rox
1600 - 1700 NEPA Walk 1 hour
1700 - Metabolic Drive/Flameout
2000 - Dinner (HSM) / Flameout

HSM: 496 kcal
4oz grilled salmon
.5 cup white rice
125g Fresh Express Veggie Lover’s Salad mix
50g avocado
125g red bell pepper
5.25oz Roma tomato
1 tbsp soy sauce

NEPA:
2.00 miles/ 59:58 / 243 kcal burned

Notes:

  • think I forgot to take Flameout with last shake on 10/4
  • ulna seems to be healing; not nearly as painful this morning
  • hammies and delts: I know I worked them yesterday
  • got caught up with work and didn’t get 2nd shake until 1100 today

#4

DAY 5 - Friday 10/6/2017

0800 - Breakfast (Metabolic Drive/Superfood/Flameout/Hot-Rox)
1200 - Metabolic Drive/Flameout
1400 - 1500 Workout (Plazma/Hot-Rox)
1700 - Metabolic Drive/Flameout
1900 - 2000 NEPA Walk 1 hour
2030 - Dinner (HSM) / Flameout
2200 - Metabolic Drive/Flameout

HSM: 612 kcal
4.5oz grilled salmon
.5 cup white rice
76g Fresh Express Veggie Lover’s Salad mix
3.3oz avocado
215g red bell pepper
4.5oz Roma tomato
1 tbsp soy sauce

NEPA:
4.13 miles/ 59:58 / 507 kcal burned

Notes:

  • Both knees are very tight - might need some knee sleeves
  • Shins really sore on all NEPA walks; takes 2 miles to get loose

#5

DAY 5 - Friday 10/6/2017

0800 - Breakfast (Metabolic Drive/Superfood/Flameout/Hot-Rox)
1200 - Metabolic Drive/Flameout
1400 - 1500 Workout (Plazma/Hot-Rox)
1700 - Metabolic Drive/Flameout
1900 - 2000 NEPA Walk 1 hour
2030 - Dinner (HSM) / Flameout
2200 - Metabolic Drive/Flameout

HSM: 612 kcal
4.5oz grilled salmon
.5 cup white rice
76g Fresh Express Veggie Lover’s Salad mix
3.3oz avocado
215g red bell pepper
4.5oz Roma tomato
1 tbsp soy sauce

NEPA:
4.13 miles/ 59:58 / 507 kcal burned

Notes:

  • Both knees are very tight - might need some knee sleeves
  • Shins really sore on all NEPA walks; takes 2 miles to get loose

#6

DAY 6 - Saturday 10/7/2017

0645 - Breakfast (Metabolic Drive/Superfood/Flameout/Hot-Rox)
1100 - Metabolic Drive/ Flameout
1330 - Metabolic Drive/Flameout
1530 - Hot-Rox
1700 - Metabolic Drive/Flameout
2000 - Dinner (HSM) / Flameout

HSM: 515 kcal
4oz white rice
1oz black beans
fajita veggies
4oz steak
pico de gallo
.5 oz cheese

NEPA:

  • only able to walk around looking for appt/condos to rent
  • also got additional walking going to football game

Notes:

  • Ended up traveling this weekend and could not cook own meal so had Chipotle bowl

#7

DAY 7 - Sunday 10/8/2017

0645 - Breakfast (Metabolic Drive/Superfood/Flameout/Hot-Rox)
1100 - Metabolic Drive/ Flameout
1330 - Metabolic Drive/Flameout
1530 - Hot-Rox
1600 - Dinner (HSM) / Flameout
2100 - Metabolic Drive/Flameout

HSM: 491 kcal
66% pesto cavatapi small - noddles&Co
2 chicken breasts - noddles&Co

NEPA:

  • only able to walk around looking for appt/condos to rent

Notes:

  • Ended up traveling this weekend and could not cook own meal so had noddles&Co
  • wated to track lap times for each VBurn cycle, but forgot to do that

Vburn challenge - not completed until 10:30PM

  • Overall Time: 19:48.4

#8
MEASUREMENT DATE DATE DIFF
10/1/2017 10/8/2017
WEIGHT 178.8 173 -5.8
NECK 16.4 15.7 -0.7
SHOULDERS 45.2 46.1 0.9
CHEST 37.7 38.8 2.3
WAIST ABOVE NAVEL 33.2 32.7 -0.5
WAIST ACROSS NAVEL 34.8 33.9 -0.9
WAIST BELOW NAVEL 35.7 34.6 -1.1
HIPS 38.9 38.8 -0.1
BICEP L 13.1 13.3 0.2
BICEP R 13 13.2 0.2
THIGH L 21 22.6 1.6
THIGH R 20.8 22.2 1.4
CALF L 15.3 15.1 -0.2
CALF R 15.5 15.3 -0.2

WEEKLY POUNDS LOST -5.8 lbs
WEEKLY INCHES LOST 2.9 in

TOTAL POUNDS LOST -5.8 lbs
TOTAL INCHES LOST 2.9 in



#9

PHOTOS - AFTER WEEK 1

VelocityDiet-AfterWeek1


#10

not sure what happened to the pics - maybe too large file size.

PHOTOS AFTER WEEK 1

VelocityDiet-AfterWeek1


#11

To any MOD that reads this,

Why do I not have edit rights on my posts?

I cannot go back and fix typos/data input for previous posts.

Not sure if that’s a number of posts needed to unlock that permission or if something isn’t configured correctly on my account.

At any rate, if someone can look into that for me, I’d appreciate it.

Thanks in advance!


#12

Testing new found edit powers.

I noted that a reply I made on someone else’s log had the pencil (edit) icon available once I posted but I had not seen that on my own posts (this log).

Maybe the mods fixed me up or maybe something is inherently jacked up with this log.


#13

AHHHH, I have edit powers!!! But only for new posts/replies.

Something is better than nothing =)

Thanks, @Mod_Phoenix @Mod_Starr @Mod_Jump_N_Jack - whichever one of you hooked me up!

Much appreciated!


#14

DAY 8 - Monday 10/9/2017

0800 - Breakfast (Metabolic Drive/Superfood/Flameout/Hot-Rox)
1330 - Metabolic Drive/ Flameout
1530 - Hot-Rox
1600 - Metabolic Drive/Flameout
1930 - Workout (Plazma)
2100 - Dinner (HSM) / Flameout
2230 - Metabolic Drive/Flameout (only 1 scoop)

HSM: 757 kcal
4.3oz strip steak
100g red potato
230g green beans
6oz Roma tomato
3.2oz avocado
.75tbsp butter
.125cup sliced almonds

NEPA:

  • didn’t fit NEPA in due to dog being in emergency Vet care

Notes:

  • Went over calories on dinner a bit but felt like I needed it after good workout
  • dropped bedtime shake to 1 scoop

#15

Question

@Chris_Colucci or anyone else:

I have done both Monday workouts (beginner version) and have used an 80# dumbbell for the squat (goblet squat style).

80# is just not enough weight so does it matter much which variation I use the next 2 weeks?

Is one of the below any better than the other and, if so, why?

  • two handed dumbbell squats (one in each hand)
  • front squat
  • back squat
  • any other recommendations?

#16

DAY 9 - Tuesday 10/10/2017

0800 - Breakfast (Metabolic Drive/Superfood/Flameout/Hot-Rox)
1150 - Metabolic Drive/ Flameout
1500 - Hot-Rox
1600 - Metabolic Drive/Flameout
1900 - Metabolic Drive/Flameout
2000 - Dinner (HSM) / Flameout
2130 - Metabolic Drive/Flameout

HSM: 564 kcal
Monster Omlette
4 Lg Egglands Best eggs
2oz Red Onion
6oz Roma tomato
2.25oz avocado
120g red bell pepper
1tbsp olive oil
1tbsp chopped garlic
basil, salt, pepper

NEPA:

  • No NEPA - dealing with dog at vets and just ran out of hours

Notes:


#17

WTH was I thinking???

  • Just realized that I had 5 Metabolic Drive shakes a day into my menus last 2 days
  • Not only have I been getting too many calories but I also am going to run out of MD
  • I’ve been pretty full most times after HSM so I will cut down to 1 server shakes at bedtime

#18

DAY 10 - Wednesday 10/11/2017

0830 - 0930 - Workout (Plazma)
0930 - Breakfast (Metabolic Drive/Superfood/Flameout/Hot-Rox)
1330 - Metabolic Drive/Flameout
1500 - Hot-Rox
1700 - Metabolic Drive/Flameout
2000 - Dinner (HSM)/Flameout
2200 - Metabolic Drive/Flameout - 1 scoop

HSM: 503 kcal
7oz boneless, skinless, bakes chicken breast
12 spears asparagus
100g red potato
.5tbsp olive oil
3oz sauerkraut

NEPA:

  • NO NEPA AGAIN - this is going to be an issue for me this week
  • dealing with a sick, geriatric dog and getting out to walk has proven a challenge

Notes:

  • Today was 1st day I really felt the caloric deficit impact my mood/energy/and focus
  • Might be a combination of lack of sleep/stress/etc as well
  • Need to get to bed earlier and get rested

#19

DAY 11 - Thursday 10/12/2017

0830 - Breakfast (Metabolic Drive/Superfood/Flameout/Hot-Rox)
1230 - Metabolic Drive/Flameout
1400 - Hot-Rox
1400 - 1500 - NEPA walk 1 hour
1600 - Metabolic Drive/Flameout
2000 - Dinner (HSM)/Flameout
2200 - Metabolic Drive/Flameout - 1 scoop

HSM: 469 kcal
5oz BBQ pork shoulder
1cup garlic mashed red potatoes
1cup garden salad
.5cup green beens

NEPA:
4.03 miles/ 58:41 / 498 kcal burned

Notes:

  • Went to Tim McGraw/Faith Hill concert tonight so HSM was what they had at a pre-concert buffet
  • Concert was AWESOME!!
  • Wife and I saw Tim back in 2005 and Faith came on stage that night at Cheyenne Frontier Days
  • Then we saw them again on the Soul2Soul tour back in 2006

#20

Looks like you’re on track, man. Sucks to hear about the brain fart you had with the extra shake serving. But it’s definitely not a deal-breaker, just a speedbump.

HSMs are looking pretty good. And those tracking numbers you put up were all headed in the right direction with the “fat zones” dropping and the “look jacked zones” improving.

Sorry to hear about the problems with your older pup. That’s always tough. I’ve got a 19-year old cat sitting next to me right this minute. She’s gone totally blind and still manages her way around, but it’s rough.