Day 10: 205.2lb -7lb.
One week of a high protein liquid diet. Four tough workouts. Doesn’t sound like much when you write it down? It is hell on earth, believe me! One week into the v-diet and the penny dropped. My gotcha moment! Once you finish one week of the velocity diet you pretty much feel you can do anything. If you can do one week and it didn’t kill you, you can do two; if you can do two you can do four.
Here is how my thinking has changed in that first week:
- I could trust my protein shakes. It wasn’t just inert white powder in there.
- I worked out harder that week than I had in over a year. I could see the impact that regular protein uptake had on my training and recovery.
- Some days I was drinking nearly 300g of protein. And the fat was still being stripped off. There was no need to worry about compromising fat loss by taking too much protein.
- I put on muscle that week. I feet stronger; I made gains in the gym. I didn’t expect that.
- My mindset about the velocity diet transition phase changed. That was a huge shift for me.
The transition phase of the V-Diet, is where you gradually ease yourself back onto healthy solid food. First with just one solid meal a day then two and so on. A first I thought it was a hoax. A clever way of fudging and cloaking glycogen weight gain over a few weeks. My plan was to do the 28 days. Then pig out on carbohydrates for a few days. Return to bad old habits with a bang. This is wrong. You are doomed to the same faith if I you do this. Gorging on carbohydrates might sound like heaven. It is actually worse than the diet itself. Your blood sugar goes up and down like crazy. You body doesn’t know what is happening. You feel chronically tired, cranky and stressed. You don’t feel like working out. You will carve caffeine, alcohol and anything else that will give you a mood change!
My healthy solid meal on the Sunday of week 1 was so satisfying. It got me trough a gruelling v-burn challenge on the Sunday night. The Monday of week 2, was the easiest day of the diet to that point. I think the gradual transition back to healthy, clean unprocessed carbohydrates is a good idea. Ease yourself back into healthy eating. Reinforce the positives all the time.
The 99 ice cream cone: what a treat. On a warm summers day when you need a little pick up there is nothing like it. It brings you back to the happy days of your childhood, the warm summers days, the family outings, holidays, golden beaches, the Atlantic Ocean, the Killarney lakes.
Last weekend I was in Killarney, Co. Kerry, Ireland, one of the most spectacularly scenic places on earth. I was there to watch my team Cork take on arch rivals Kerry in the annual Munster championship Gaelic football final. There were 40,000 people packed into the small town on a beautiful summerÃ¢??s day. The atmosphere in the town was amazing. The anticipation of the match. The last minute exchange of tickets. The two mile long stream of cars into the town. The pubs overflowing onto the streets. Old friends and family shooting the breeze. On days like this you feel life doesn’t really get much better.
Half my family is from Kerry, my father is from Cork and played for Cork at underage level, my motherÃ¢??s family including my 90 year old grandfather are from Kerry. Kerry is the home of Gaelic football; they are the source, the aristocracy. Cork are current all Ireland champions, with a young, powerful and impressive team. Kerry won on this day. Cork’s performance was disappointing. Too many unforced errors. ItÃ¢??s deeply personal to me. Its deeply personal to my father and my brother. We love Kerry and we love the Kerry people but we hate losing to them. Three 99s ease the pain.
So what has all this got to do with protein, diet and body composition? It’s about moderation. HereÃ¢??s is another example: I have had stand up rows in the past with workmates over not having lunch in McDonalds just because there is one right next to the office. These days, I’m an advocate of McDonalds in certain circumstances. I bring my kids to McDonald, maybe once a week, its cheap, its clean, the kids love it, it’s a treat and the coffee is good. And, as an aside, if you order the double quarter pounder and cheese you get nearly 50g of protein in your meal.
The trick is moderation. You eat 35 meals a week. If 34 of them are clean healthy meals with a lean protein source in each meal, then one large double quarter pounder meal with and diet coke and a 99 per week isn’t going to have any negative affect on your goals. You may even get away with 2 or 3 cheat meals a week. More than that and you are on a slippery slope.
It’s hard to maintain this discipline unless you are in an environment with people who have already made the shift. It takes time and we all regress. IÃ¢??ve made great progress on rapid fat loss diets. I’m a hard gainer but I’ve made steady progress with strength training. I have regressed form time to time. We all do unless we surround ourselves with positive reinforcing influences.