Velocity Diet To 10/10 Transformation
- 03-15-2008, 12:55 AM
- 03-15-2008, 01:05 AM
glycogen storages a little depleted, deff can tell in my rear delts, from the photo i took in mid february (during phase 2), should fill back up come phase 4,
DIETING SUCKS but whatever, 2 more weeks!
03-15-2008, 08:43 AM
03-15-2008, 09:39 AM
03-15-2008, 12:26 PM
Yea you can tell your a little depleated in the shoulders, damn glycogen!!!!
Progress is lookin good though. I'm back on a 33% split of the macros and am def holding some water with that + anabolic stack Look like a stud with my shirt on
Serious Nutrition Solutions Representative
03-15-2008, 03:54 PM
03-17-2008, 02:37 PM
DAMN i feel so good today!!!
Just got back from training, damn i train so much better mid afternoon.
I'm usally at work til like 9 so i never get to train ti like 10. My lifts felt so much better today, lighter, faster!
After a nice relaxing weekend, im feeling much better than i was mid last week. I kept on blaming the diet, when in reality i think it was the quality of my sleep.
I added a sleep stack prior to bed works really well.
and some chamolile tea follow it up with a steam hot shower, sh!t puts u straight to sleep, and KEEPS u to sleep.
Another reason why i like to train in the mid afternoon, is exercise tends to suppress your apetite, very helpful on a diet.
03-17-2008, 02:40 PM
Glad you decided to stick it out Carlos...ZMA seems to really make the difference on whether I sleep or not as well
03-17-2008, 09:23 PM
03-18-2008, 08:59 AM
I hadn't taken it in about a week and took it last night...dreamed I was a superhero and saved my g/f - freaking nuts bro
03-18-2008, 09:11 AM
haha that's awesome,
planned cheat meal today: probably gunna go with 2 6' inch turkey/wheat subs, (clean) no mayo, just the regular fixings, with an apple and maybee some natty peanutbutter
stepped on the scale first time since the end of phase 2, 168.5, down a couple of pounds, sure some of its water and glycogen
interval training 21 minutes of bike sprints
03-19-2008, 03:06 PM
great sleep last night, again prob. because of the sleep stack,
just got back from my workout, really solid workout, upped the weight a bit on the first two exercises, progression from last week = 1 rep extra
5x9 unilateral training 45 sec rest
one arm shoulder presses
one arm dumbbell rows
single leg deads
unilateral training kicks ass! I can tell a big difference since i started doin the single leg deads, all this unilateral training has really helpped with any imbalances. Before i started this program my abuctors/adductors were imbalenced, the single leg deads and pistol squats have really helped disolve this issue. Can't wait to lift heavy again!
03-19-2008, 03:08 PM
single leg deads sounds awkward. I may give it a whirl. did you use a db for that and the pistol squats?
03-19-2008, 09:55 PM
03-23-2008, 11:14 PM
03-24-2008, 02:21 AM
03-24-2008, 02:37 PM
Just got back from a great workout. After a nice restful weekend, i came back into the gym and attacked the weights all my lifts went up by about 5 pounds, i even kept waterbury's progression of one rep per set. workout looked like this:
8x4 circuit unilateral training, 30 sec. rest.
one arm dumbbell press
one arm lat pull
single leg deads
03-26-2008, 03:12 PM
5x10, 45 sec rest
one arm shoulder press
one arm row
single leg deads
single leg squats
exhausting workout, half more week until i get to start eatting again, can't wait, it's all i can freaking think about, damn!!!
weight is about 168, so ive dropped like 4.5 er so pounds, not too shabby right on target with waterbury's plan. Water loss? sure. glycogen depletion? sure a little.
I must say by far this has been the most painful phase. Unilateral training is so underrated (it's up there with explosive trianing). If your lookin' to switch things up, give the workouts in this phase a try. This phase has really helped me build overall body strength like no other. I think it's the constant tension on the core muscles that is key to these workouts. Hopefully i'll see some strength gains during the next phase because of this.
03-29-2008, 08:39 AM
Phase 4 begins today!
final weight was about 170, understandable i did have a cheat meal last night.
First meal made some pudding, with half cup of raisens, some ALL THE WHEY oatmeal flavored, and a tablespoon of mixed nuts. Tasted really good, nice to have some fruit back in the diet.
03-29-2008, 09:29 AM
04-01-2008, 12:24 PM
AHHH yesss, it's nice to be clean bulking again!
Here's what i'll be eatting for the next three weeks:
30 grams of ALL THE WHey (cinnamon Bun)
1 banana or 1/2 cup of raisins
1 tablespoon of natty peanut. or mixed nuts
2 teaspoons of carlson fish oil
3 green tabs
2 handfuls of mixed nuts
1:00 pm or 1:30 pm
can of salmon
mixed veggies (stir fry = brocolli, peppers, califlower, carrots)
an orange or an apple
little bit of olive oil
all the spices i can handle
8 ounces of cheese (i some times have trouble gettin all that cheese down so i replaced 2 ounces of cheese with 2 low carb tortillas, provides me with additional 10 grams of protein, 9 grams of fat, 9 grams of fiber, so its a pretty even trade when considering calories)
roast beef, turkey, little bit of bacon, thrown into a massive salad (lettuce, tomatoes, banana peppers, onions, cucumbers
2 teaspoons of fish oil
cup of berries or an apple or an orange
3 green tabs
pre/post workout: same
30 grams of whey
1/3 cup of raisins OR 1/2 a banana
10 grams of BCAA
right before sleep:
4 ounces of cheese, handful of nuts, or a can of salmon mixed in with some olives
10 grams of BCAA
MIDDLE OF THE NIGHT: usally i wakeup and take a piss, im gunna go head and add 10 BCAA's ( coudn't hurt)
phewww... I'll post the workouts later
04-05-2008, 12:00 AM
Wow! sorry havent posted real sh!tty last couple of days. I had a huge paper, project, and test all due today. So sleep hasnt been ideal the past 2 days. But ive continued to eat right, and train consistently, Anywayz to top off an already crappy day, i checked my bank account today, to find a huge fradulent charge!!!! Which totally bites, so i had to go get that sorted out, hopefully i get my money back
as far as training goes HIGH FREQUENCY TRAINING
04-05-2008, 07:14 PM
just got a package from nutraplanet!
bottle of m-drol
bottle of p-plex
2 bottles of life support
a 500 mg of taurine
kilo of creatine mono.
gettin' ready for the summa!!!!
04-06-2008, 08:28 PM
found out that imgunna be out of town for some family business, the week after this week. So unfortunately, this will be my last week on the 10/10 transformation, I had to cut it short by one week. IN order to maximize this last week ,I will be cutting out all planned cheat meals through out the week. Diet willl remain the same this week. Training will be the same as well. I will be taking final measurements, and prob. some photos soon after
04-07-2008, 06:42 PM
2) WHEY ISOLATE
3) FISH OIL
4) NOWs CARBO GAIN (or i may just use gatorade,WPI, BCAA mix)
5) FLAX SEED
6) FIBER TABS
7) ECA STACK (instead of hot-rox)
04-07-2008, 09:41 PM
Looks good man! may want to add some BCAA capsules (AST makes some good ones) I would pop a couple of capsules with a fiber tab or two between shakes, this help curve off the appetite a bit. Also look into some natty peanutbutter or almond butter.
Careful with the carbo gain, should be fine, just be aware of how much your using
04-07-2008, 09:43 PM
FREAKING NUTS! the weight has been flying on this phase! stepped on the scale this morning 175! I've notice my quads loook a lot fuller from compared of the pic at the begining of the 10/10 transformation. I'll try to get a pic up soon!
04-07-2008, 10:09 PM
04-07-2008, 11:25 PM
04-08-2008, 10:11 AM
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