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Velocity Diet To 10/10 Transformation

CryingEmo said:
I wasn't refering the v-diet, I mean CKD specifically.


If you've adopted a diet like the anabolic diet, you should have made the behavoir changes already.
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Ok, I thought we were talking about a huge cheat meal of pizza, burgers and other crap in the middle of the V-Diet.

The behavior/taste changes that occur would mean craving broccoli or spinach instead of a pepperoni pizza.
 
macedaddy said:
what is your scoop size for the WMS? I bought bulk from Nutraplanet. 60cc or 70cc? less?
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Yeah, I use the same stuff. I used a 'leftover' scoop from something else. I think that 2 scoops was equal to 70g. I can verify scoop size tonight.

EDIT: 70cc scoop. Although I would not use WMS during the V-diet. Surge or the gatorade,WPI, BCAA mix. You need to keep the carbs low.
 
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Xodus said:
Ok, I thought we were talking about a huge cheat meal of pizza, burgers and other crap in the middle of the V-Diet.

The behavior/taste changes that occur would mean craving broccoli or spinach instead of a pepperoni pizza.
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Well I was talking about that, but only after the first two weeks in order to jack metabolism back up. I based this solely on my experience that fat loss slows significantly after the first two weeks, and a reasonable cheat day like mentioned can really help jack up metabolism and accelerate fat loss for the next 2 weeks.

If you're doing the diet for behavioral changes, then I would skip that method like you said.
 
Be careful mixing all kinds of things with WMS. This stuff is fast. Very fast. However it is slowed down by mixing lots of other things in with it, like whey protein for example. Just like the GI of dextrose is greatly reduced if you eat it with a hamburger... Not exactly the same thing, but I think that helps get the point across.

I'd use WMS with Peptopro or a highly hydrolyzed whey and you can toss in the creatine, beta alanine, and other aminos, too, but make sure you make it a 10-12% solution with water so that you absorb it faster. This means 1 liter of water for every 100g of total powder.

If you aren't going to use peptopro, EAAs, BCAAs, or a highly hydrolyzed whey, and you're going to use whey isolate for example, then I would take the WMS with creatine, beta alanine, etc by itself, then 10 minutes later take in the whey isolate. Part of the beauty of the WMS is its ability to drive nutrients into the cells like creatine, but this effect is lower when it's slowed down.

I also think you should use caution with the Surge experiments on T-Nation. They say you don't gain fat doing even double dose Surge peri-workout. Great, but that doesn't mean that it may not *slow* fat loss. I would use it depending on how lean you are and the volume and type of exercise you use. Someone tubby and getting into lifting using this to modify behavior and jump start fat loss should probably avoid PWO carbs completely.

I really like high dose BCAAs for workouts on V diet. 0.44g/kg bwt of a 4:1:1 ratio.
 
Neil5585 said:
Be careful mixing all kinds of things with WMS. This stuff is fast. Very fast. However it is slowed down by mixing lots of other things in with it, like whey protein for example. Just like the GI of dextrose is greatly reduced if you eat it with a hamburger... Not exactly the same thing, but I think that helps get the point across.

I'd use WMS with Peptopro or a highly hydrolyzed whey and you can toss in the creatine, beta alanine, and other aminos, too, but make sure you make it a 10-12% solution with water so that you absorb it faster. This means 1 liter of water for every 100g of total powder.

If you aren't going to use peptopro, EAAs, BCAAs, or a highly hydrolyzed whey, and you're going to use whey isolate for example, then I would take the WMS with creatine, beta alanine, etc by itself, then 10 minutes later take in the whey isolate. Part of the beauty of the WMS is its ability to drive nutrients into the cells like creatine, but this effect is lower when it's slowed down.

I also think you should use caution with the Surge experiments on T-Nation. They say you don't gain fat doing even double dose Surge peri-workout. Great, but that doesn't mean that it may not *slow* fat loss. I would use it depending on how lean you are and the volume and type of exercise you use. Someone tubby and getting into lifting using this to modify behavior and jump start fat loss should probably avoid PWO carbs completely.

I really like high dose BCAAs for workouts on V diet. 0.44g/kg bwt of a 4:1:1 ratio.
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I didn't know that :think:

Think doing WMS+WPI would cause some stomach issues. Say 30gr WMS+20gr WPI in 10oz water?
 
I don't think it'll cause stomach issues...I just don't see a point in mixing the two together. Take the WMS first 10 minutes before the whey.
 
Trial run for the 3rd workout:
4x15
A1 Good Mornings
A2 Incline DB bench
A3 Wood Chops
A4 Reverse Lunges
A5 Lat pull downs

1 min. rest

work capacity deff increased since the v-diet i will be posting phtos tommarow night and premeasurements for the 10/10 transformation
 
Freakin Camera is screwed up just my luck, hopefully i can get it working sometime later today

here are my measurements comparing day 1 of the Velocity diet to day 1 of the 10/10 transformation

Measurements: V-diet Day 1 to 10/10 Day 1
Largest Area Belly: 31.5.............. 29.75
Thigh L/R: 25/25.25................... 24/24
Calf L/R: 16.25/16.....................15.75/15.75
Ankle L/R: same
Chest/ Nipple Line: 41............... 40.25
Upper Abs: 34.5....................... 32.5
Hips largest glutes: 39.5............ 37.5
Shoulders: 48.......................... 47.25
Upper Arm L/R: 14.75/14.75...............14.25/14.25
Neck: 16.25............................ 15.25
Weight: 179............................ 168.6


Last week when i finshed the v-diet i weighted in @ 168 dry, week later i have only put on about .6 lbs. I think its safe to say that i have lost some additional fat, nothing compared to the rate of the first two weeks, but based on some measurements, glutes, waist, shoulders, they all when down this past week
 
cranghel099 said:
Freakin Camera is screwed up just my luck, hopefully i can get it working sometime later today

here are my measurements comparing day 1 of the Velocity diet to day 1 of the 10/10 transformation

Measurements: V-diet Day 1 to 10/10 Day 1
Largest Area Belly: 31.5.............. 29.75
Thigh L/R: 25/25.25................... 24/24
Calf L/R: 16.25/16.....................15.75/15.75
Ankle L/R: same
Chest/ Nipple Line: 41............... 40.25
Upper Abs: 34.5....................... 32.5
Hips largest glutes: 39.5............ 37.5
Shoulders: 48.......................... 47.25
Upper Arm L/R: 14.75/14.75...............14.25/14.25
Neck: 16.25............................ 15.25
Weight: 179............................ 168.6


Last week when i finshed the v-diet i weighted in @ 168 dry, week later i have only put on about .6 lbs. I think its safe to say that i have lost some additional fat, nothing compared to the rate of the first two weeks, but based on some measurements, glutes, waist, shoulders, they all when down this past week
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It's not safe to say you lost fat, it's unquestionable. When you lower your calories so far below maintenance, and your glycogen stores are depleted....and you protect yourself somewhat with high protein and BCAA's, the majority of weight lost is fat. I'd venture to say at least 90-95% if not more.
 
CryingEmo said:
It's not safe to say you lost fat, it's unquestionable. When you lower your calories so far below maintenance, and your glycogen stores are depleted....and you protect yourself somewhat with high protein and BCAA's, the majority of weight lost is fat. I'd venture to say at least 90-95% if not more.
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yeah, I'd wager he'd immediately gain 3lbs just from glycogen going back to eating normally. Still quite nice overally.
 
CryingEmo said:
It's not safe to say you lost fat, it's unquestionable. When you lower your calories so far below maintenance, and your glycogen stores are depleted....and you protect yourself somewhat with high protein and BCAA's, the majority of weight lost is fat. I'd venture to say at least 90-95% if not more.
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Yeah i see what your sayin, but i just finished 8 days of the transition phase, where i upped my calories intake slowly but steady for the past eight days, about 200 calories a day, most of these calories came from carbohydrates: oats, veggies, pumpkin, fruit etc., ive kept hydrated as well. Many of my measurements have decreased since i finished the v-diet eight days ago, not nearly at the rate while i was on the v-diet, but they still have decreased. This is my reasoning for why i have lost some additional fat

Remember, my calories are still under maintenance, as i begin the 10/10 transformation.
 
EasyEJL said:
yeah, I'd wager he'd immediately gain 3lbs just from glycogen going back to eating normally. Still quite nice overally.
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ive only increased my calorie intake by between 600-800 calories over the past eight days, so im still a good 400-500 calories from maintance
 
V-diet Pics!

HA figured out what was up with my stinkin camera picks are UP!
the following are pics i took today as well as a pic i found of me 3 weeks prior to the v-diet check them out

the one in the black shorts are post v-diet
yellow shorts are pre v-diet
 

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:head:

Nice job.
 
Very nice bro, you look awsome.

I cant wait to get a little bit deeper in my AD diet I just started and start getting some serious results!!!
 
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...
 
Workout 1
Circuit 8x3
A1 Weighted Pulls
A2 Weighted Dip, reversed grip
A3 Deads
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.

Food log
9 a.m.
2 teaspoons of fish oil
Whey shake
spinich salad drizzled with vinager
3 greens tabs

11:30 a.m.
4 oz. of mozzerlla cheese

1:15
Pre/Post combined
60 grams of whey
large banana

3:00 pm
3 eggs mixed in with spinach/salsa
drizzled some olive oil

4:45 pm
3 tbs. of natty peanutbutter

7:30
chicken breast
brocolli/garden salad/ salsa
2 teaspoons of carlson's fish oil
3 greens tabs

10pm
20 grams of dark choc.
 
EasyEJL said:
just a little pricey, but I do love their flavors
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$25 neighborhood for 2.25lbs, I didnt think it was too bad. got it at nutraplanet.com I wish I could find it in a 5 lb container. What do you use? What other supplements do you take?
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.
 
Train4Life said:
$25 neighborhood for 2.25lbs, I didnt think it was too bad. got it at nutraplanet.com I wish I could find it in a 5 lb container. What do you use? What other supplements do you take?
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.
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LAMO, get ready to be here for awhile :toofunny:

j/k Easy, I love ya bro. Just givin' you a hard time.
 
Train4Life said:
$25 neighborhood for 2.25lbs, I didnt think it was too bad. got it at nutraplanet.com I wish I could find it in a 5 lb container. What do you use? What other supplements do you take?
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.
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i'll leave out the supplement list ;) its just a joke because I am probably the worst "addict" here in terms of trying things, so I literally have 4 feet of counter, 6 foot of pantry shelf, and a cabinet all filled with suplements.
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.
 
EasyEJL said:
i'll leave out the supplement list ;) its just a joke because I am probably the worst "addict" here in terms of trying things, so I literally have 4 feet of counter, 6 foot of pantry shelf, and a cabinet all filled with suplements.
.
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Easy, Im hot on your heels now. I'll try and take a picture and throw it up in my log
 
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
Rows
Romanian Deads w/ DB
Zercher Squats

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
 
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
 
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.
 
Neil5585 said:
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.
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Yeah i hear ya on the BCAAs, but to be honest with u i still felt kind of lethargic towards the end, glad i sticked with NEPA walks
 
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)
A5 cHINS

Awesome workout, best I've had in a while
 
cranghel099 said:
look around on t-nation.com
plenty of articles on it
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Great example of what it can do:

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Workout Today:

8x3 Circuit, 30 sec rest
weighed pulls
weighted dips
Deads

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 :food:
 
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
 
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!
 
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!

:pose: - only your not a chick
 
JDF said:
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!

:pose: - only your not a chick
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hahaa I appreciate that man, it's sh!t like that, that keeps me motivated
 
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:

11:00 am
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


Workout:
Last Circuit for phase 1 :(
4x15, 50 sec rest between sets

A1 Good Mornings
A2 Incline DB Bench
A3 Woodchops
A4 Reverse lunges
A5 chin pulldowns
 
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?
 
JDF said:
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?
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yeah 10/10 calls for 10 grams of BCAA, probably cause waterbury wants a reduction in calorie intake

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
 
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
melatonin
 
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

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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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