Velocity Diet To 10/10 Transformation
- 02-04-2008, 02:00 PM
- 02-04-2008, 02:09 PM
yeah gettin results so quick just motivated me so much more to get bigger and leaner and really dedicate myself to nutrition, we will see what happens with the 10/10 transformation, i will be posting pics and measurments probably in 3 or 6 weeks, im off to the gym for the first workout let u guys know how this goes...
- 02-04-2008, 10:28 PM
A1 Weighted Pulls
A2 Weighted Dip, reversed grip
30 second rest
this workout felt really good, i finished all my sets, the intensity was high, looks like i picked the right weights, next week i'll increase by about 5lbs.
2 teaspoons of fish oil
spinich salad drizzled with vinager
3 greens tabs
4 oz. of mozzerlla cheese
60 grams of whey
3 eggs mixed in with spinach/salsa
drizzled some olive oil
3 tbs. of natty peanutbutter
brocolli/garden salad/ salsa
2 teaspoons of carlson's fish oil
3 greens tabs
20 grams of dark choc.
02-05-2008, 05:53 PM
02-05-2008, 06:47 PM
just a little pricey, but I do love their flavors
02-05-2008, 10:40 PM
found it a few $ cheaper @ vitaminshoppe.com (or something simular, cant remember), but their shipping made the price 30 cents more 4 the total. & nutraplanet's shipping is pretty quick & very reasonable.
02-05-2008, 10:59 PM
02-06-2008, 01:08 AM
Quick post, had me a cheat meal today, endulged myself in some fine cookin aka chick-fila
waterbury says two cheats a week
02-06-2008, 07:35 AM
In general, I feel that over $10/lb is when a protein is getting expensive. It is a nice mix and the flavors are good too. I tend to throw in more in the way of straight isolate inbetween meals and either mix it with milk, or also eat some nuts or something fatty at the same time. Its really not too bad a price, but I wouldn't want it as my only protein either. I tend to keep one "cheapie" protein around in a 5lb container (so either the sams club 6lb EAS bag, or vitamin shoppe/GNC house brand stuff) as well as a few 2lb jugs of nicer stuff. For instance right now at GNC, abusing gold card + coupons, you can get 10lbs of their house brand whey for $65. Vitamin Shoppe's house brand can go even cheaper.
So as a good example, i'll frequently use 2 scoops of muscle milk light chocolate peanut butter with 1 scoop of the EAS chocolate to get around 45g of protein in a shake.
02-06-2008, 12:09 PM
02-06-2008, 12:16 PM
02-07-2008, 01:18 AM
SWEET my supplements came today! got some bulk bcaas, bulk beta alanine, bulk creatine, nutraplanet kicks assss! quick service, and all for around 50 bucks, also got some da vinci sweetners in another package, i highly recommend u guys use it for the v-diet found it very helpful to really sweeten up your shakes. Currently im taking it with BCAA's during my workout, does a pretty good job of over in that gross taste.
did my workout tonight looked like this
5x8 rest 45 sec
Db Push Press
Romanian Deads w/ DB
One of my buddies joined me tonight, he thought training circuits was whack and only chicks do it hahaa, he was dead when we finshed
02-07-2008, 11:33 PM
Solid workout today!
Did 18 minutes of interval training on the bike
pace for 50 secs. then go hard for 10
pretty good workout.
Other than that nothing new.
noticed faster recovery this week, prob. due to the addition of BCAA's, creatine, and beta alanine
Loving these workouts, I feel so light and in shape
02-08-2008, 03:16 PM
02-08-2008, 03:25 PM
I've been playing with high dose beta alanine and creatine mono, too, and the results have been nothing short of amazing. Been doing about 10g/day of each and I've noticed results in under 2 weeks.
I've also been using Anabolic Pump which has been wonderful for carb loads. This would be great for on the V Diet for the carb meals and PWO carbs if you're using them.
And yeah, high dose BCAAs are awesome for keeping muscle. I know Shugart was worried about muscle loss and cardio on the V Diet so it's mostly walking and weights, but with BCAAs I'm very sure that you can do regular cardio and not lose muscle.
02-08-2008, 09:43 PM
02-08-2008, 11:45 PM
Great FREAKING workout tonight guys! Man felt so good, the supps are really kicking in; im feeling really energized during my workouts!
Preworkout: 6 grams of BCAA, whey, frozen blueburries, beta alanine, threw some glutamine in there, had some bulk left over ha.
During workout: 10 BCAA, shaked not stired ;0, Da Vinci Sweetner Oranage Flava = DANK!
Post: 6 BCAA, whey, blueburries, creatine mono,
ALA before and AFter workout.
Workout: 4x15 circuit: 55 sec rest between sets
A1 Good Mornings
A2 Incline DB bench
A3 Leg Lifts (cruical dayum)
A4 Reverse Lunges (HELL)
Awesome workout, best I've had in a while
02-09-2008, 07:22 PM
02-09-2008, 07:33 PM
“Besides, it is a disgrace to grow old through sheer carelessness before seeing what manner of man you may become by developing your bodily strength and beauty to their highest limit.”
02-09-2008, 08:07 PM
02-11-2008, 03:59 PM
8x3 Circuit, 30 sec rest
workout felt really light today. I upped it by five pounds from last week. Had a lot of energy today, didn't feel as dead as usual when i finished these workouts, could be the 10 hours of sleep i got last night, or the creatine mono./beta alanine/bcaa/glutamine stack. I will up the weight probably by 10 pounds each lift next week.
I'm in week two of the 10/10 transformation. Everything seems to be goin right on track. Weighted myself over the weekend down another 1.5 er so @ 166.5. Two more weeks of leaning out and than i get to BULK
02-12-2008, 10:52 PM
Just got in from interval training went 19 minutes today, had a really good cheat meal today consisted of a bunch of lasagna, veggies, chicken, and a handful of raisens w/ milk chocolate. Dayum tasted really good, felt kind of guilty, but watever, this is prob. my first real cheat meal since before i even started the v-diet.
Change of plans depending on how close i am to 165 pounds saturday morning, i may start phase two of the 10/10 transformation. I've been dieting hard now for 5 weeks (two velocity, 1 transition phase, two 10/10), ive been kind of sluggish these past days, and my ultimate goal was to get to at least 165, before i start bulking. we'll see what happens
02-14-2008, 09:57 AM
Great workout last night, again the weights felt light, waterbury calls for one extra rep per set, but when the weight feels light u gotta take advantage of it, so i increased the weight. Workout looked like this
5x9 circuit 45 sec. rest
A1 DB push Press
A2 DB row
A3 DB romanian deadlift
A4 Zercher squat
*both the push press and ro. deadlift increased by five pounds
I'm gunna go head and wrap up phase 1 after this week, I've been feeling so sluggish and tierd at nights. I've been passing out like 2.5 hours before I usually fall asleep, and i can't help but think it is because of the restriction of calories. Next week I will begin the clean bulk with a combination of high frequency training. Really excited!
02-14-2008, 10:07 AM
Awesome log bro, good job on keeping up on everything. I cant wait to see what results you get from the clean bulk cuz your already looking great!
ose: - only your not a chick
02-14-2008, 08:12 PM
02-15-2008, 08:49 AM
Busy day today, so im loggin early today.
Just ate my second cheat meal of the week: PB&J w/banana and berries, used whole wheat, and a tall glass of milk, and 200 mg of ALA.
rest of the day food intake:
handful of nuts
1:30-2 pm chicken salad/ topped with veggies
4:30-5 4 oz of cheese, must likely some colby
8:30 pre/post workout drink, 60 grams of protien/ with banana (combined)
bedtime: 10 grams of BCAA with dark chocolate
Last Circuit for phase 1
4x15, 50 sec rest between sets
A1 Good Mornings
A2 Incline DB Bench
A4 Reverse lunges
A5 chin pulldowns
02-15-2008, 09:26 AM
Just curious why not caesin (sp?) instead of BCAA's before bed with the dark chocolate? Is that what the 10/10 calls for or your spin?
Does the 10/10 call for cardio?
02-15-2008, 12:08 PM
No cardio, just interval training on the fat loss phases which consist of either sprints or bike sprints
during the bulk phases, it calls for high frequency training, which is 5 full body workouts a week, so no need for cardio or interval training
02-16-2008, 01:04 AM
I'm Beginning Phase 2 Sunday here's a couple of the guidelines:
5 full body workouts a week
(Monday, Tuesday, Wednesday, OFF, Friday, Saturday, OFF, Repeat)
Volume gunna be fairly low during these workouts because of the frequency (6x3, 5x8, 3x18), usage of antagonist pairing super sets (weighted chins to front/zercher squats), greater rest compared to the circuit training ranging from 60s and up.
Here's a log of what the food intake will look like:
Meal 1: 4 whole eggs, 1 whole tomato, mixed veggies, 2 teaspoons of fish oil, two tablespoons of acai berries, Greens + (im using the capsules)
Snack: 2 handfuls of mixed nuts
Meal 2: canned salmon, mixed veggies, big ol' banana
Snack: 8 oz. of cheese (colby, mozzerla, sharp, etc.)
Meal 3: chicken, mixed veggies, cupish of berries, 2 teaspoons of fish oil, 2 tbs. of acai berries, greens +
Snack: 40 grams of dark choc. with 10 grams of BCAA
On workout days: Pre = 30 grams of whey, 10 grams of BCAA, glutamine, beta alanine, half a banana,
Post = 30 grams of whey, 10 grams of BCAA, glutamine, creatine mono.
Things I will be adding:
Caffiene when necessary
perhaps some e-bol i have some left over,
100 mg of ALA at each meal, plus 200 mg during workout drink
02-17-2008, 12:10 AM
exhausted! i worked a ten hour shift today, pretty ****ty but at least im making money, at least my job requires me to sit down most of the day haha. Looking forward to grubbing tommorrow, i will be starting phase 2, can't wait! i weighed in this morning scale said 167 pounds, not as low as i wanted it to say, but ive been on creatine monohydrate for bout two weeks, could be water retention. Most likely it is, i've had the craziest water bloat, especially in the abs/obliques ahaha.
I'm already looking ahead of what i may be doing after the 10/10 transformation, I'm thinking about doing a clean bulk, while doing Optimized volume training
it's a bodypart split, which is good, i've been doin full body workouts for bout 9 months! Much like German volume Training, except altered so that you get the hypertrophy gains, as well as the functional strength.
According to some logs, it's a very demanding routine. It's about 8 weeks long, I may have to throw in some prohormones. Perhaps some m-drol i have left over, stacked with some furazadrol? any suggestions? I know i'm nine weeks away from even considering another program, but i like planning ahead
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