Biotest

I am Sam


#1

Collection of Martha Stewart type reminders for the meal program. This is my I Am Sam section … a guide to making “very good choices.”

Mixing the Shakes

When at home & mixing a shake, get a 2 cup measuring cup, use the refrigerator dispenser to put in crushed ice, then fill the rest of the way with water. Pour the water into the bldender & add the powder. Mix. Then add ice & finish mixing. Putting water in first helps keep powder from sticking to bottom of blender.

Keeping the ice out until after first mixing the rest allows for a good mix before essentially freezing it, and the blender tends to get too full with all the H2O in it. Sonic sells bags of ice, and their ice is the best. For easy cleanup, just fill the sink with hot soapy water, and just dump the blender in it. Then, when it comes time for the next shake, cleanup is easy because it has been soaking, and most of the stuff has already come off.

When out of the home or office, a travel blender is a good investment. 16 or 17 bucks at Wal-Mart. Plus it doubles as a cup. Or at least use the Blender Bottle, but be sure to put water in first. Despite the fact Low-Carb Metabolic Drive mixes well with just a spoon or shaker bottle, you want to use a blender for most of your daily shakes.

Blending them with a little ice gives you a true milkshake-like texture. This also forces you to drink the shake slower, allowing you to experience satiety faster. Stirring or using a shaker bottle is fine in a pinch, but you’ll enjoy the diet more if you make each shake a treat.

Take pre-mixed and measured lunch, snack & dinner to work, so I will not be without it. Consider mixing those for a week ahead of time. The taste and texture of the shakes is much better when blended fresh, just prior to drinking. And when all you’re consuming is shakes, then taste and texture are important when it comes to satisfaction and compliance.

Alternatively, blend and freeze the shakes ahead of time. Cannot take bottles of HOT-ROX and Flameout if they must remain in the car. Must instead take the day’s portions.

As for water, most people increase their water intake when in the V-Diet, so drink water as you want it, no special rules. You can also manipulate the amount of water in your shakes. Some like them thin with a lot of water, some thick and icy and not much water. So that will determine how much plain water they drink the rest of the time too.

Spread your shakes as evenly as possible throughout the day.

Flavor Your Shakes … with Caution:

Low-Carb Metabolic Drive tastes great. But after a couple of weeks on the V-Diet you may want to experiment with new flavoring. Experiment away. The only rule is this: You cannot add anything to the shakes that adds calories, especially milk. (Use water only.) Here are some ideas for new tastes and textures:

  1. Some people use a lot of water because they prefer thinner shakes. Some use less, add ice, and blend them so thickly the shakes can be eaten with a spoon. Others mix up the techniques for variety. All of this is fine.

  2. You may also mix flavors of Low-Carb Metabolic Drive. Just use one scoop of two different flavors and come up with something new.

  3. You may also add a little non-caloric flavoring. Good choices include sugar-free Da Vinci syrups and baking extracts, such as peppermint and almond. “Very good choices.” If you think you’ll like making new flavors, then purchase mostly vanilla Low-Carb Metabolic Drive, as it’s the most versatile.

  4. Spices such as cinnamon, nutmeg, or pre-made apple pie blends work well too.

  5. Make hot chocolate. Simply add your chocolate Metabolic Drive to some water that’s already hot (but not boiling), and stir or blend.

  6. Add one spoonful of caffeine-free instant coffee to chocolate Metabolic Drive. A splash of DaVinci hazelnut syrup (sugar-free of course) makes it even better.

The fat burner recommended, HOT-ROX Extreme, has some stimulatory properties, so if you’re sensitive to stimulants you may want to go easy on the caffeine-containing beverages. But for most people, a cup of coffee or green tea in the morning is fine. Just remember, no sugar and no cream.

For bedtime snack:

Keep natural nut oil butter stored upside down in the refrigerator (mix after opening). To add it to the drink, use deep tablespoon measuring spoon to scoop one tablespoon, level it out by pressing against side of jar, then take a regular spoon & scoop the peanut butter out.

Keeping it in the refrigerator upside down keeps it mixed well. Waiting until after it has been refrigerated makes it easy to scoop.

After mixing, divide into 2 glasses. Put 1 glass on top shelf (coldest part) of the refrigerator, and keep for either after finishing 1st half, or after waking up in middle of the night if that is normal for you.

Two things to consider:

  1. Eat too close to bedtime and you might have to urinate in the middle of the night more.

  2. Eat too far away from bedtime and you might be hungry. Hard to get to sleep when you’re hungry.

Generally, an hour before bed, but no particular time is going to make or break the diet. The most important thing is to spread the shakes evenly throughout the day – not too close together, not too far apart.

Supplements:

Wake up. 2 HOT-ROX, 2 TRIBEX (weekdays only), (and on training days, 3 Receptormax) with ice cold water. In afternoon, 30 minutes before afternoon snack, take 2 more HOT-ROX and 2 more TRIBEX (weekdays only).

HOT-ROX – Take on an empty stomach basically, before breakfast (at 5:00 a.m. if working out at 5:30 a.m.) and again in the afternoon, just not too late in the day. “Empty stomach” can be just before a meal, 10 to 30 minutes.

TRIBEX® Gold – Take 2 at same time as HOT-ROX, but only on weekdays (5:2 cycle)

RECEPTORMAX – Training days only: Take 3 capsules 30 minutes prior to working out. Pre-workout only, because that is the only time insulin is intentionally spiked, and it is too much to keep track of to use it as much as recommended.

ZMA® & REZ-V – Take 3 of each 30 minutes before bedtime shake (no cycle)

Flameout – Must keep in the refrigerator.

Superfood – Do not pack the scoops. With Superfood you can double the amount product in a scoop if you do this. Scoops should be lightly filled.

Notes: Those who change the supplements almost always fail the diet or get poor results. It’s like taking one part out of a complex machine. If doing the diet without HOT-ROX, use Carbolin 19 at least. Ideally, a stack of Carbolin 19 and Se7en (even if you’re male.) There’s really no need for a multivitamin when using SuperFood. And no multi can simulate what’s in SuperFood. Carb-blockers basically don’t work and are a waste of money. Our search engine should bring up more detailed info.

Drop the fiber tablets if they cause bleeding and/or wreak havoc on the gastro-intestinal system!

Post Workout Drink:

Weight training after an 8 hour fast (sleep) is not a good idea. You’re just running on fumes. So, ideally, get in a shake upon waking. If you’re training very soon after waking, at least get in a one-scoop half-shake.

One thing some people do is sip on their Surge Recovery (which is of course full of BCAA) during training, then slam the other half of it right after training. Still one serving, as the diet calls for, but split. The key is not to drink the “before” too early.

After Post-Workout drink, wait at least 1 hour before meal.

Surge Recovery is to be taken after weight training only, but not after the V-Burn.

Shopping:

A “serving” of milled flaxseed = 2 tablespoons. Milled flax is sold at any health food store, GNC, Vitamin World, Wal-Mart, Super Target, any drug store like CVS, most grocery stores either in the supplement section or the baking section… really, it’s very common.

As for “flaxseed meal” vs. “milled flaxseed,” what you’re looking for is a rougher, milled or ground up product. “Meal” is sometimes a rougher grind, but sometimes it’s more of a powdery, flour-like grind, which might not be as palatable in shakes. Choose the coarser grind, “cold-milled.” It is “a very good choice.” Problem is, flax seed makers sometimes use the words “milled” and “meal” interchangeably.

You can also buy whole flax seeds and grind them yourself if you want. A dedicated coffee bean grinder is good for this, but it is much easier to just buy them pre-milled, then keep them in the fridge after opening.

If you can’t find them in a health food store, drug store, or pharmacy/vitamin section of Wal-Mart, check the baking aisle of grocery stores. Sometimes it’s right there with the flour and baking mixes. These are usually in a box and not a bag, but they’re very inexpensive. Flax seeds are a source of fiber, healthy fats, and lignans, which have antioxidant and cancer-fighting properties. Always store them in the refrigerator after opening.

V-Diet calculator includes enough Metabolic Drive to make it through only 4 weeks, not 6, so you’ll end up having to order more than calculated. Ordering 4 a week spaces it out enough to keep from having a Biotest store in the pantry, but still covers the needs. Don’t wait until the end of the week to order though, then it won’t work. With Superfood you can double the amount product in a scoop if you pack the scoops. Scoops
should be lightly filled. Otherwise, the calculator does not include enough Superfood (at least 1 more is needed).

There’s no need to recalculate the V-Diet supplement intake during the V-Diet, even with a loss of weight during the V-Diet.

Natural Nut Butter: One serving is added to the last protein shake of the day to balance out the types of dietary fats in the diet. It also makes for a very filling and satisfying shake. One serving of natural peanut butter blended into a chocolate protein shake tastes like peanut butter cup candy.

Any nut butter is fine: peanut, almond, walnut, macadamia, cashew, etc. ? but it must be natural. Natural peanut butter, for example, must be stirred (as the oil separates). The ingredient list should include just two items: “peanuts, salt.” Natural nut butters must also be kept in the fridge after opening.

Fiber Choice® Tablets: This is optional, but if you think you’re not getting enough fiber on the V-Diet, you can take a couple of tablets a day. Use only the sugar-free variety.

Deviations from the Diet:

DON’T. Be careful of the “slippery slope” factor. It can be a real diet derailer. Hence the hardline approach to anything extra add to the diet. For best results and prevention of dietary slippage, stick to the plan as written.

Again, it’s the slippery slope thing. Starts with “just sipping some bouillon” then moves to something else, then something else, then 3 days later you’re not on the diet anymore. Cold turkey tastes best. Straying from the diet, even with something like a no-calorie pickle, is like putting a tiny crack in a dam.

Surely one little crack won’t hurt, right? And if that didn’t hurt it, well, one more little crack (sipping some soup, say) won’t either, huh? Then, a few days later, the dam breaks. Any stray from the plan is a dice roll. “Just one little snack” gets the snowball rolling down the hill. Three days later the diet is over.

It’s not the calories; it’s the slippery slope of not being strict. Follow a full-blown, no-excuses, no wiggle room Velocity Diet: no choices therefore no place to mess up. Most driven people have an “all or nothing” personality. This is a big advantage of the V-Diet. Very insightful psychologically.

Most people who get disappointing results on the diet, or who quit out of frustration before completing it, change the diet in some way. They use different supplements, ignore the workout recommendations, or try to make the diet “better” or “faster” by changing some aspect of it.

The V-Diet is like a machine. Every part of it is dependent on the other parts. Change one thing ? use the wrong protein powder, add solids foods (yes, even celery), add or remove calories ? and the machine can fall apart. If you’re going to do the V-Diet, do the V-Diet, not your own version of it.

Success leaves a trail. Follow it. Most successful V-Dieters don’t change a thing.

Most V-Dieters stay very full on the Metabolic Drive shakes; others get hungry between shakes. If it’s not time for your next shake but you’re hungry, here are some tips. First, ask yourself if you’re truly hungry, or if you just want to eat out of habit or to alleviate a craving. There is a difference.

Make sure you’ve spread your shakes out evenly over the day. You should be having a shake about every three hours, so you should never really be hungry, though you may experience a craving triggered by habit. If you’ve timed your shakes properly and are still experiencing a weak moment, then this is a good time to:

  1. Snack on a few fiber tablets (sugar-free Fiber Choice) and drink a large glass of water.

  2. Have half a shake (that’s one scoop). This isn’t an extra half-shake, but half of one of the shakes you have planned for later in the day.

  3. Try a cup of what we call Craving Killer Tea. That’s a cup of mint green tea with a spoonful of Benefiber (a powdered fiber supplement) added to it. The mint can desensitize your taste buds and make some foods seem unappealing ? sort of like how certain foods don’t taste good after you brush your teeth. The fiber provides a mild filling effect, and the liquid itself is orally satiating.

  4. Do something. Anything. And do it someplace besides the kitchen. You’ll be surprised to discover that the weak moment will pass as soon as you get out of the kitchen (or whatever else is tempting you) and get busy doing something else.

There may be times during your V-Diet when you find yourself in social situations involving food. Chances are slim that this social event will coincide with your weekly healthy solid meal (HSM). You must be prepared for times like this, especially early in the diet, before it gets easier.

The best strategy is to drink a V-Diet shake right before you go. It’s amazing how dietary willpower is strengthened when you have plenty of good-quality protein in your belly. It sounds harder than it is. Successful V-Dieters have been on the diet during Christmas dinners, Thanksgiving, New Year’s, and the Super Bowl. It can be done.

HOWEVER, coffee is okay, and you can even add some Vanilla Metabolic Drive (taken out of one of the other portions (e.g., part of the snack portion), and use it as creamer. As I Am Sam would say, this is an “excellent choice.” “A very good choice.”

Put the MD in 1st, then add the coffee, or you’ll end up with floaters (the stick at Starbucks doesn’t dissolve the clumps), but being able to enjoy coffee with at least some of a cream taste is way better than tea if you’re not a tea drinker. Also has the psychological aspect of still being in the land of the living, and not being deprived, yet not hurting the diet.

It’s nice to start the day with HOT-ROX (plus a little water), followed by a cup of coffee & surfing the internet while watching tv. For us Larks, that can be followed with an early morning workout, Surge & then breakfast. Owls, however, won’t like this.

A little burn out may set in after 5 days of shakes. “Real food” is the enemy drug here (for a while). This is rehab. It’s not about pleasure; it’s about fueling your body. Food is the addictive drug and the V-Diet is rehab, helping you to regain control of your eating habits.

The most successful people in physical transformation are often the ones who get pissed off and use that to fuel their change. The anger (at yourself) gets you through the tough spots.

  1. It takes about 21 days to break a habit and experience a taste/craving change. Given the 21 day pattern, most people find the last week of the V-Diet to be the easiest. The bad cravings are gone and the diet becomes easy. That’s probably why so many people want to add a week or two to the diet: it’s just routine and “easy” after 21 days.

  2. Some people think the first week is toughest; others do fine on their first week because enthusiasm and excitement is high. For the latter, the second week can be toughest because the excitement and “newness” begins to fade. These folks enter “The Grind” period, the point where you just have to put your head down and grind it out.

  3. As for days of the week, most people feel great and rejuvenated after their HSM. It’s something to look forward to (which is crucial psychologically) and it steels their will for the next week after they eat and realize they’re enjoying healthy foods (also crucial for the behavioral changes.) This is why it is so important to NOT to skip the HSM.

The toughest day of the week is probably when the HSMs are a few days behind you and a few days ahead of you, say Tuesday or Wednesday when you’re having a Saturday HSM. Time to Grind then.

The Velocity Diet works very quickly, which is powerfully motivating in today’s immediate gratification society. People don’t want to lose four pounds a month on a regular diet; they want to lose fifteen or twenty. With the V-Diet, that’s very possible.

Lastly, the shakes are crucial in helping you break the hold of unhealthy food choices, and to crave vegetables, leans meats, and oatmeal while on this diet! Those foods should become your “treats.” Even though V-Diet shakes taste very good, you’ll begin to desire solid, healthy foods while drinking them. That’s the main goal: to kill the bad dietary habits and food addictions forever and replace them with healthy ones. This nearly all-shake plan will do that.

About the Healthy Solid Meal (HSM):

This healthy solid meal is vital to the success of the diet for two main reasons:

  1. It helps you stick to the diet. If you have a weak moment on Thursday, it’s much easier to tough it out if you know you have a good meal coming on Saturday. Likewise, this healthy meal will help “steel your will” and make the next week that much easier to tackle.

One solid meal per week also makes social occasions easier to deal with: dates, business meeting, and holidays can be counted as your weekly solid meal. Just remember, this needs to be a healthy meal; it’s not a “cheat” meal.

  1. The solid meal is crucial in helping re-train your body and brain. By looking forward to the solid meals, you’ll teach yourself to like healthier foods like grilled chicken, steamed veggies, and salads. This will balance the “cold turkey” effects of avoiding unhealthy foods, and you’ll come off the diet with a whole new set of taste buds. The meal also teaches you what many experts call “mindful eating,” which is key to long-term leanness.

Those who eat unhealthy foods during their weekly HSM, or who skip the HSM altogether, get less spectacular results. They also won’t experience the long-term taste-preference changes that make the V-Diet so powerful.

This is not a “cheat” meal. It should consist of a lean protein source, vegetables, and a healthy carb. For the rest of the solid meal day, you’ll consume your shakes and supplements as usual. The HSM will replace one of your shakes. In other words, on HSM day, you’ll have four regular shakes and your healthy solid meal.

Your healthy solid meal doesn’t have to be complex. There’s no need to count calories; just choose “clean” foods. Here’s a simple guideline:

Protein: lean steak, a couple of grilled chicken breasts, turkey breast, baked or grilled fish, etc.
Veggies: large pile of mostly green veggies, steamed broccoli, spinach, zucchini, squash, etc.
Starch: small amount of dry sweet potato, whole-wheat pasta, or brown rice
Salad: large salad with olive oil and vinegar dressing – no cream dressings!
Dessert: small amount of fruit

You pick one main carb source for the healthy solid meal, say, a baked sweet potato. Then add a green salad (these are so low in carbs we really don’t count it as a starch), and some protein. But if you choose a little brown rice or whole grain pasta, then no sweet potato. Don’t sweat the amounts too much. You’ll be surprised at how fast you fill up on these solid foods, so there’s little chance you’ll overeat. Just replace one shake with the HSM once per week. Satiety is always a good goal for those who struggle to keep the body fat off. Satiety isn’t the only goal of course; you still want healthy stuff, lots of protein, etc. A volumized diet is usually a healthy, veggie filled, low-crap-foods diet, so that’s good: http://www.T-Nation.com/free_online_article/sports_body_training_performance_nutrition/volumize_your_diet&cr=

The best way to time the HSM every week is like this:

Meal 1: Shake and supplements
Meal 2: Shake and supplements
Meal 3: Shake and supplements
Meal 4: Healthy Solid Meal
Meal 5: Shake and supplements

Note: You may be tempted to skip this meal to “make the diet work faster.” Don’t. The solid meal is crucial to long-term success, especially when it comes to the taste and craving changes. Do not skip it.

Mindful Eating

To best experience the food preference changes, practice what’s called “mindful eating.” In other words, don’t gobble down your HSM, thinking only of the next bite as you’re chewing the previous forkful. Instead, eat mindfully: put your utensil down between bites and savor the food. Smell it, pay attention to the textures and subtle flavors. Spend some time eating this meal, at least 30 minutes from first bite to last. Relax and enjoy it. All this will help solidify the food preference changes, helping you kick negative eating habits and develop new, healthy food-related behaviors that last a lifetime.

Notes

Restaurants: One thing to be careful of (in all restaurants) is what they define as healthy. Usually it just means lower in fat. Which means super-high carb meals. The V-Dieters can have some good quality carbs for the HSM (steamed veggies, salad, fist-sized portion of brown rice, sweet potato etc.) but a giant plate of “low-fat” pasta - with little or no protein - isn’t a great idea. And yet that’s what many places put on the “healthy” side of their menus. Sometimes the best choices aren’t even in the healthy section, e.g., a lean sirloin steak, dry sweet potato, salad with olive oil, steamed broccoli, and a handful of peanuts at Texas Roadhouse.

Protein: "Keep it at a serving or two, not sure exactly what that is. I hate to apply too many numbers here to the HSM because 1) I want it to be enjoyable with no real calorie and macro counting… as long as the basic guidelines are followed. 2) Most people get full very quickly anyway. So, put 1 and 2 together and it’s hard to overeat healthy food choices. Just don’t focus totally on the protein – get your veggies in there - spinach salad, steamed vegetables – and a small “clean” carb: sweet potato, small bit of brown rice, serving of fruit, etc. Back to fish. If eating it at a restaurant, basically eat what they bring you. If making it at home, where some store-bought, flash frozen fish is on the small side, have one or two pieces. Steak… for pan frying try a little mild almond oil. Other than that, a grill is fine.

Bread: Wheat bread: Usually it’s crap. In fact it’s white bread with caramel coloring added. If it says “whole wheat” then that’s better, adds some fiber, but really it’s still bread and needs avoided most of the time. There are a few low-carb, whole wheat, flax added, tortilla makers our there. One brand is Mission. This is about the only bread I recommend for those that have to keep an eye on their fat gain. Anything else, even whole grain, is a cheat. Better than regular, but still a cheat.

Spices: No need to hold back on non-caloric spices and flavorings. We want to get rid of the tastes for bad fats (fried stuff) and overly sugary foods mainly. What you may notice though is that flavors become stronger as your taste buds are “cleansed” and “detoxified” in a sense. So you may not need as many herbs and spices as you think. So, steamed green beans with a little salt and pepper will taste as good as green beans that are coated in a mixture of butter and sugar - which is how some restaurants make them if you don’t ask for steamed.

BBQ: The problem with BBQ is the sauce, not the meat. It’s notoriously full of sugar. There are some low-sugar, low-carb bottled BBQ sauces out there though, but kinda hard to find. Gotta watch beans served with BBQ too. Plain beans are great, but if it comes in a gooey sauce (think Boston baked beans) then that’s from tons of sugar being added.

Mexican: With tortillas, go for the high fiber, whole grain, low-carb, flax-added ones. Two of those would be fine. Obviously, hard shells are out, though a soft shell placed in a glass bowl, then microwaved, can be crispy-ish and easy to fill. So for tacos, no hard shells, extra veggies, small amount of brown rice. I was thinking lean ground beef, spinach, tomatoes, fresh made guacamole, black beans, some brown rice w/ seasoning.

Guacamole: The main ingredient is avocado of course, and that’s some seriously healthy stuff. BUT, it can be calorically dense, even though those calories are good. One other note: Restaurants are known for throwing in anything and everything to make food taste better. Fine, it’s a business after all. But this can get tricky for the HSM diner because restaurants have even been known to toss sugar into their vegetable sides. “Hidden calories” and “hidden junk” in other words. So, if in doubt, make your own guacamole. Here’s a good basic recipe: http://www.foodnetwork.com/...cipe/index.html . And yes, keep the portion in check and skip the chips.

Cooking:

Consider using unrefined virgin coconut oil instead of peanut oil for cooking. Very good, very healthful stuff.

http://www.T-Nation.com/...hugart&pageNo=1

Transition period:

Keep using HOT-ROX if you have more fat to lose.

Superfood and Flameout are staples. Use them daily, 1 serving each, regardless of diet goals. You can take the Flameout anytime, all at once or divided. But at least use them during the Transition.

L-Leucine: Take it with meals a few times per day.

Continue with the Surge, Receptormax, ZMA & Rez-V. Continue with TRIBEX, but substitute with Alpha Male after stopping HOT-ROX.

Evaluating results and expectations of the V-Diet:

By the end of 28 days though, most people (depending on how much they have to lose to begin with) see 10 to 25 pounds of fat loss. Usually somewhere in the 16 to 22 pound range, along with several inches lost, mostly around the belly area.

See the “How to Weigh and Measure” info and make sure you’re following it to a T: http://www.T-Nation.com/...o_weigh_measure

Timing of V-Diet:

In-season athletes should save the V-Diet (or any fat loss diet) until off-season. Although some people actually feel more energetic on the V-Diet – probably because there’s no more wild blood sugar fluctuations and toxic foods – others might not feel perfectly energized. It is an extreme diet after all. For them, it’s best to wait until off season.

Follow up after Velocity Diet:

Rule of thumb: Eat HSMs, but keep carbs at about 100g per day. This includes Surge Recovery on weight training days.

See: “7 Tips for Long Term Leanness” – http://www.T-Nation.com/...rm_leanness&cr=

Drinking no doubt holds many people back. It just adds a lot of calories, plus drinking to the point of intoxication has other physique damaging effects, both direct and indirect, especially estrogenic beer. A glass of red wine or two once a week is okay AFTER the V-Diet, but basically every time you drink a beer you’re taking a step backward. There’s just no good to come from it. And every time you get drunk you’ve taken a few steps backward.

Wait at least 6 weeks after the transition phase before repeating the V-Diet. In choosing a follow-up program after the V-Diet, choose a program that’s different from the training you’ll be doing on the V-Diet.

For example, since V-Training is a full-body-in-one-session program, choose any of the split training programs for other times, perhaps one by Coach Thibaudeau. The “Neanderthal No More” program is a fine choice too. A “very good choice.”

If fat loss is still needed, then it’s going to be all about diet and not so much about the EXACT type of training you do while dieting, though of course a good program certainly helps.

Lots of options out there, and even tons of free programs on this site in the archives. Meltdown Training by Alessi is a ass-kicking option. See: http://www.T-Nation.com/free_online_article/sports_body_training_performance/meltdown_training&cr= Waterbury and Thibaudeau and Cosgrove have several great programs here on the site as well.

One concept of the V-Diet is that 4 weeks of V-Dieting and 2 weeks transition will take care of most of the fat. Then the taste/craving changes and new sense of dietary control will help you reach your final body fat goal. However, most people thrive on pre-written plans much better than winging it. Shugart has an older solid food plan in the archives called the “T-Dawg Diet 2.0.” The supplement suggestions are outdated (some of the product names have changed) but the basic plan is sound. Can’t find this though.

Likewise, John Berardi’s Get Shredded plan is a mostly solid, strict diet: http://www.T-Nation.com/free_online_article/sports_body_training_performance_diet_mass/the_get_shredded_diet

Finally, many people who like the simplicity of the V-Diet have completed the diet, then eaten all HSMs for a month, then hit the V-Diet again.

Honestly, just scan the archives and pick what fits YOUR needs. The key is to keep going and be consistent, not the “perfect” training program. Just pick one and keep rolling with the good dietary habits.

P.S. Btw, I refer to the movie I Am Sam, because I have a surprising amount in common with that character. Despite 3 degrees, raising my daughter on my own is both challenging and rewarding, and leaves me feeling inadequate many times. I have to learn to adapt. Likewise, with this diet, although I have strength, losing weight has been more than I could handle. That’s why I have high hopes for this V-Diet.


#2

This should be required reading for all…Thanks for the work, really well done.


#3

Wow! Great post. I’m on day three and this was very helpful. Thanks.


#4

Geeez…Overachiever. haha. Great post.


#5

Solid post, thanks.


#6

Thank you jdhoyt, draper, tkdmmota and Maleficus.

But of course mainly thanks to Chris Shugart. Obviously this post is largely a collection of tips made by Shugart, and I just organized those gems.


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