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View Full Version : Velocity Diet + At Large Supplements + 10x3



LouPac
05-07-2007, 06:47 AM
We'll see what all of this equals in a few weeks. I need to get rid of the tire that developed around the waist after the last bulk. My goals is to drop 15 lbs. with minimal muscle loss.

Current weight= 207
Estimated bf= 22%

I'll be using Waterbury's 10x3 for fat loss and will be doing brisk walks on an empty stomach in the A.M. for slow cardio.

Supplements being used:
ALN Nitrean
ALN Thermocin
ALN Multi-vitamin
Green tea caps
Flax meal
Fish oil caps
Jungle Warfare (pro-hormone)

Clifford Gillmore
05-07-2007, 07:06 AM
Best of luck with the V-Diet! It sucks, it ****ing sucks. Feel free to cheat once every couple of days with some chicken breast or something, it keeps you sane.

LouPac
05-07-2007, 09:19 AM
Best of luck with the V-Diet! It sucks, it ****ing sucks. Feel free to cheat once every couple of days with some chicken breast or something, it keeps you sane.

I hear ya, I'll see how long I can hold out without real food, it should be interesting.

LouPac
05-07-2007, 07:30 PM
5/7/07 - Day 1

21 minutes brisk walking in the A.M.

10x3 Workout at 8 PM

Deads: 225*3, 275*3, 335*3, 335*3, 315*3*6
Bench Press: 45*12, 95*10, 135*8, 185*6, 225*3, 265*3*9
Pull-ups: 25*3*6, BW*3*4


Calories: Total: 1833 Fat = 32 Carbs = 94 Protein = 297

Overall not a bad day. I have to get more fat in the diet. I'll remedy that tomorrow.

LouPac
05-08-2007, 08:36 PM
5/8/07 - Day 2

22 minutes brisk walking - 1.55 miles

Calories: Totals= 1551 Fat = 36 Carbs = 78 Protein = 230

BW = 205

ddegroff
05-08-2007, 08:41 PM
Looks like fun.

Know the feeling of the tire, GL with your goals bro!

LouPac
05-08-2007, 09:43 PM
Looks like fun.

Know the feeling of the tire, GL with your goals bro!

Yeah, you know what, it's hasn't been bad yet. I really haven't even thought of solid food yet. I think I like it because it's very convenient in knowing what I'm going to eat, all the guess work is taken out. Actually, there has been one side effect, I am crapping a lot more than usual. :(

Clifford Gillmore
05-09-2007, 04:59 AM
Definately needed more fat man. More flax!

LouPac
05-09-2007, 06:31 AM
Definately needed more fat man. More flax!

I know, I'm trying to raise it slowly each day, it's making me crap too much.

Clifford Gillmore
05-09-2007, 07:02 AM
Are you getting a fibre supplement too?

LouPac
05-09-2007, 10:11 AM
Are you getting a fibre supplement too?

No, should I?

LouPac
05-09-2007, 02:32 PM
5/9/07 Day 3

23 minutes brisk walking in the AM = 1.68 miles

Squats: 45*9, 135*5, 225*3, 275*2*9
BB Rows: 175*3*10
RDL: 225*3*10
MP: 45*8, 135*3, 95*3*3, 105*3*6

BW: 204

Rock Steady
05-09-2007, 02:34 PM
No, should I?

That depends. What are your thoughts on pooping? For or against? :)

Good luck with the diet... sounds like it'll be tough.

Clifford Gillmore
05-10-2007, 05:03 AM
No, should I?

Oh god yes! Min 20g a day sir, I'm pretty sure Waterbury mentioned something about it in the article from memory.

LouPac
05-10-2007, 07:17 PM
Oh god yes! Min 20g a day sir, I'm pretty sure Waterbury mentioned something about it in the article from memory.

In the Velocity Diet II, Shugart said that the flax seeds provided just about all the fiber he needed.

LouPac
05-10-2007, 07:52 PM
5/10/07 - Day 4

Calories: Totals = 1571 Fat = 53 Carbs = 57 Protein = 224

BW= 203 lbs

LouPac
05-11-2007, 04:52 PM
5/11/07 - Day 5

Dropped 6 lbs. since Monday

Leg Press: 270*8, 360*6, 450*3, 540*3*9
Dips: bw*8, 45*5, 90*3*10
Pullups: 15*3*10
GMs: 45*8, 135*5, 185*3*10

BW: 201

Calories: Totals = 1828 Fat = 62 Carbs = 87 Protein = 240

Clifford Gillmore
05-12-2007, 04:02 AM
Nice work!

LouPac
05-12-2007, 04:43 AM
Nice work!

Thanks, last night was the toughest by far. I almost puked after a shake. :( My 1st solid meal isn't until tomorrow evening. :(

LouPac
05-12-2007, 10:26 PM
5/12/07 - Day 6

21 minutes brisk walking - 1.50 miles

Calories: Totals = 1571 Fat = 37 Carbs = 80 Protein = 232

LouPac
05-13-2007, 03:02 PM
5/13/07 - Day 7

1.5 hours of Basketball

Looking forward to 1st solid meal of the week. :D

Went a little crazy on my solid meal tonight, got to get back on track tomorrow.

Calories: Totals = 2192 Fat= 115 Carbs = 158 Protein = 136

LouPac
05-14-2007, 07:12 PM
5/14/07 - Day 8

Deads on a platform: 135*5, 185*3, 225*3, 245*3*9
DB Bench press: 40*8, 60*5, 80*3*10
Front squats: 135*3*10

Calories: Totals = 1821 Fat = 60 Carbs = 87 Protein = 240

ddegroff
05-14-2007, 07:16 PM
Lookin good, hows the low cals treatin' ya?

LouPac
05-14-2007, 10:01 PM
Lookin good, hows the low cals treatin' ya?

Not bad so far. We'll see how I do after a few weeks on this though.

LouPac
05-16-2007, 10:28 PM
5/15/07 - Day 9

Calories: Totals = 1522 Fat = 36 Carbs = 72 Protein = 233

BW: 201

LouPac
05-16-2007, 10:30 PM
5/16/07 - Day 10

Squats: 45*5, 95*5, 135*5, 185*3, 225*3, 275*3*9
BB Rows/ reverse grips: 135*3, 185*3*10
MP: 45*5, 95*3, 115*3*9

Calories: Totals = 1821 Fat = 60 Carbs = 87 Protein = 240

BW: 201

Not losing the lbs like I was last week, got to get back to the walks I've ignored last few days.

ddegroff
05-17-2007, 10:04 AM
Strong squats bro!

Keep up the good work with the diet!

LouPac
05-17-2007, 06:20 PM
Strong squats bro!

Keep up the good work with the diet!

Thanks man. I really like working legs 3x a week and I think I'll stay with it for a while.

LouPac
05-17-2007, 09:48 PM
5/17/07 - Day 11

21 minutes brisk walking - 1.5 miles

Calories: Totals = 1577 Fat = 40 Carbs = 76 Protein = 238

North
05-17-2007, 11:28 PM
man, I weigh about the same as you and I don't think I could live on 1500 cals a day, you sir are amazing.

LouPac
05-18-2007, 12:11 AM
man, I weigh about the same as you and I don't think I could live on 1500 cals a day, you sir are amazing.

It definately takes some dedication and iron-will, I'm surprised I've been able to stay on it for 11 days. lol There are times I just feel like saying f it and go out and go to town on a pizza.

Clifford Gillmore
05-18-2007, 06:34 AM
How you feeling Lou? About this point for me I got really drained and waking up was very hard.

LouPac
05-18-2007, 03:48 PM
How you feeling Lou? About this point for me I got really drained and waking up was very hard.

I'm feeling good, but I've stopped losing weight.:confused: I think I may have to reduce my carbs and up my fats more. Either that or just get off the diet all together.:eek:

LouPac
05-18-2007, 10:46 PM
20 minutes brisk walking

Calories: Totals = 1572 Fat = 40 Carbs = 75 Protein = 236

BW: 202

Don't know how I gained a pound but I'm guessing it's because I haven't been that regular lately. I've up'ed my fiber intake to remedy that.

Clifford Gillmore
05-19-2007, 03:55 AM
More fat...

LouPac
05-19-2007, 06:10 PM
5/19/07 - Day 13

Leg press: 140*8, 270*5, 360*3, 450*3*6, 500*3*2, 540*3*2
Dips: BW*8*2, 45*5, 90*3*10
Chins: 25*3*10

BW: 202

Calories: Totals = 1825 Fat = 62 Carbs = 89 Protein = 236

KingJustin
05-19-2007, 07:19 PM
Cool combo of routine/diet. I like both but never thought about putting them together, so it's interesting to see how you do on this.

How much of the weight loss do you think has been fat?

And good work sticking with this program so far.

LouPac
05-19-2007, 08:44 PM
Cool combo of routine/diet. I like both but never thought about putting them together, so it's interesting to see how you do on this.

How much of the weight loss do you think has been fat?

And good work sticking with this program so far.

Not sure how much is fat, but I am noticing my upper abs are more defined now and my love handles have decreased a bit. I still haven't noticed any strength loss yet, so hopefully no muscle has been lost.

LouPac
05-21-2007, 12:04 PM
Day 14

Calories: Totals = 1510 Fat = 65 Carbs = 54 Protein = 186

LouPac
05-21-2007, 08:16 PM
5/21/07 - Day 15

Deads: 135*5, 225*3, 245*3, 265*3, 285*3, 305*3, 305*3, 315*3, 315*3, 335*3, 225*3
Bench Press: 45*12, 95*10, 135*8, 185*3, 225*3, 235*3, 235*3, 245*3, 245*3. 255*3, 255*3, 265*3, 265*3

Basketball: 100 minutes

Calories: Totals = 1730 Fat = 70 Carbs = 85 Protein = 210

BW: 199 lbs

LouPac
05-22-2007, 09:12 PM
5/22/07 - Day 16

Calories: Totals = 1805 Fat = 67 Carbs = 75 Protein = 235

BW = 199 lbs.

ddegroff
05-22-2007, 10:29 PM
Holding strong bro, nice work.

LouPac
05-23-2007, 02:45 PM
Thanks dd.

5/23/07 - Day 17

I wanted to go heavy on squats today but my lower back is stiff from basketball Monday night, so I had to keep it relatively light.

Squats: 45*8, 135*3, 185*3, 225*3, 245*3, 265*3, 275*3, 285*3*4
Pull-ups w/ knee raises:20*3*10
DB Shoulder presses: 60*3*8

Calories: Totals = 1771 Fat = 57 Carbs = 83 Protein = 236

LouPac
05-29-2007, 07:37 PM
Man, I didn't do too well visiting friends over the holiday weekend. I went to eating one meal a day and unfortunately pigged out a couple of days, including quite a few beers. Oh well, I anticipated trouble at the end of the month.

Thursday - 5/24/07

Had two slices of meatloaf tonight.

Calories: Totals = 1509 Fat = 57 Carbs = 63 Protein = 168

Friday - 5/25/07

1.5 hours of basketball, .5 hour of full court.

Had a grilled chicken salad with ranch dressing prior to playing ball.

Calories: Totals = 1903 Fat = 64 Carbs = 80 Protein = 200

Saturday - 5/26/07

Really pigged out on Hibachi. :(

Calories: Totals = 2573 Fat = 119 Carbs = 162 Protein = 217

Sunday - 5/27/07

It was a beerfest day! lol

I also had some spanish food.

Calories: Totals = 2269 Fat = 44 Carbs = 181 Protein = 174

Monday - 5/28/07

Eggs for breakfast and pizza for dinner, with a canolli for dessert.

Calories: Totals = 1650 Fat = 79 Carbs = 129 Protein = 105

LouPac
05-29-2007, 07:38 PM
Tuesday - 5/29/07

Back on track today.

Calories: Totals = 1512 Fat = 42 Carbs = 84 Protein = 210

LouPac
05-30-2007, 10:38 PM
Wednesday - 5/30/07

Deads: 135*3, 185*3, 225*3, 275*3*2, 295*3*3 (My herniated disk in my neck was bothering me so I couldn't go on)
Bench Press: 45*12, 95*10, 135*8, 183*3, 205*3, 225*3, 245*3*2, 255*3*3, 265*3
Front Squats: 95*3, 115*3, 135*3*2, 145*3*2, 155*3*2

Calories: Totals = 1872 Fat = 68 Carbs = 81 Protein = 243

LouPac
06-01-2007, 03:53 AM
Thursday 5/31/07 - Day 25

Mine and the wife's 10 year anniversary, my wife gave me an excuse to eat a solid meal, hey, how can I argue?

This is my last solid meal for the week, no more until Monday.

Calories: Totals = 1897 Fat = 60 Carbs = 140 Protein = 121

BW: 198

LouPac
06-01-2007, 07:50 PM
6/1/07 - Day 26

My herniated disk is still giving me problems.

Squats: 45*10, 95*8, 135*3, 185*3, 225*3, 275*3*7
Bent over rows: 45*10, 135*3, 145*3, 155*3, 165*3, 175*3, 185*3*2, 195*3*2
Superset- Leg curls w/ Tricep rope pulldowns: 120*8/90*15, 130*8/110*12, 140*8/110*12
DB Hammer curls: 40*8
Alt DB curls: 35*10


Calories: Totals = 1821 Fat = 62 Carbs = 84 Protein = 240

Clifford Gillmore
06-02-2007, 05:21 AM
Good to see you kept pushing through after going of on a well deserved tangent, looks like you've shed some lbs?

LouPac
06-02-2007, 05:56 PM
Good to see you kept pushing through after going of on a well deserved tangent, looks like you've shed some lbs?

I'm down 9 total lbs, I'm sure I would have done a lot better if I didn't eat all those solid meals last weekend and if I would have kept up with the walks. Tomorrow will be my last day on the diet and I'll tweak the diet a bit slowly adding in calories. I'll also be changing my workout to a more circuit type training.

LouPac
06-02-2007, 07:19 PM
6/2/07 - Day 27

I was lazy today so I stayed in bed. :(

Calories: Totals = 1565 Fat = 53 Carbs = 59 Protein = 221

LouPac
06-04-2007, 05:52 AM
So after some bumps in the road and some tenacious eating over Memorial Day weekend, the final count for pounds lost was 9. I'm sure I would have lost some more weight if I did not eat a solid meal 5 days in a row, as well as go above my scheduled calorie intake. But the pounds lost were just a small part of the success. I lost 3" off of my stomach, 1" off my waist, 2" off my thighs and I actually gained a .5 inch on my arms. So all in all I'm pretty happy with my results. Now to start eating regularly again!

LouPac
06-04-2007, 09:09 PM
Monday - 6/4/07

Deads: 135*5, 185*4, 225*3, 275*1, 315*1, 365*1, 405*1
Barbell circuit:
Reverse lunges: 135*5
RDL: 135*10
GM: 135*6
Front Squats: 135*5
MP: 100:8
BB Rows: 135*8
Breathe for a minute and repeat.

Basketball for 60 minutes.

I was suppose to do the circuit 3x but I was completely dead towards the end of the 2nd rotation.



Calories: Totals = 1906 Fat = 75 Carbs= 85 Protein = 219

Clifford Gillmore
06-05-2007, 05:06 AM
Congrats on the loss and gains Lou!

LouPac
06-05-2007, 05:31 AM
Congrats on the loss and gains Lou!

Thanks, I thought my arms had actually shrunk because they do look a lot more cut up now, so it was a nice surprise to see that they had grown. I attribute it to the steady stream of protein that was going into my body. I don't think I've been that consistent with my protein intake in a real long time.

LouPac
06-05-2007, 01:01 PM
Tuesday - 6/5/07

With basketball injuries to my left wrist and right thumb I couldn't do much today. :(

Flat bench: 45*12, 95*10, 135*8, 185*1
DB Complex: (40 lb. dumbbells)
Lying triceps extensions: 40*10
Hammer curls: 40*8
Shoulder press: 40*8
Bent over rows: 40*10
RDL: 40*10
Front squats: 40*5
Calf raises: 40*12
Done 3 times

Ab rope pulldowns: 120*15*2
SB crunches w/ 10lb medicine ball behind head: 15*2
Bicycle crunches: 10*2

Calories: Totals = 2051 Fat = 46 Carbs = 250 Protein = 166

LouPac
06-07-2007, 06:52 PM
Wednesday - 6/6/07

Calories: Totals = 2352 Fat = 119 Carbs = 110 Protein = 225

LouPac
06-07-2007, 06:53 PM
Thursday - 6/7/07

Plyo Day

It's been a few years since I've done any plyometrics so I took it easy today.

Alternate leg bounds: 3x25 yards
Frog leaps: 10 reps
Tuck jumps: 10 reps
Kangaroo hops: 10 reps
Lateral hops: 14 reps
Lateral sprints: 2x20 yards
40 yards sprints: 2
50 yards sprints: 2

Calories: Totals = 2516 Fat = 112 Carbs = 213 Protein = 172

LouPac
06-08-2007, 10:17 PM
Friday - 6/8/07

Calories: Totals = 1802 Fat = 87 Carbs = 98 Protein = 171

Holding steady at 199lbs

LouPac
06-09-2007, 06:10 PM
Saturday - 6/9/07

Down 12lbs in 5 weeks, today's weight = 195 lbs.

Calories: Totals = 1840 Fat = 81 Carbs = 89 Protein = 196

LouPac
06-12-2007, 04:19 PM
Tuesday - 6/12/07

Squats: 45*10, 135*8, 185*6, 225*5, 275*4, 295*3, 315*3, 335*3
RDL: 45*10, 135*10, 155*10*2
Front Squats: 155*3, 185*3, 205*3, 225*3
Pull-throughs: 110:8, 100*8*3
Reverse Crunches: 10, 12,12,12

LouPac
06-14-2007, 06:50 PM
Thursday - 6/14/07

Had to go light today because of my borked wrist - It did feel a bit better wearing my wrist straps though

Flat bench (pinkies on rings): 45*12, 95*10, 135*8, 185*5, 205*5, 225*5, 245*5, 265*5
DB Incline (Palms in): 70*8*2
Pull-ups w/ raised knee + Face pulls: BW*3/120*10 * 3
Triceps extensions w/ DB curls: 70*10/30*8 * 2

Calories: Totals = 2206 Fat = 65 Carbs = 166 Protein = 245

LouPac
06-15-2007, 04:23 PM
Friday 6/15 - Plyo Day

Single leg bounds: 2x25 yards
Burpees: 2x10
Knee tuck jumps: 2x10
Kangaroo hops: 2x10
Lateral hops: 2x20
Lateral sprints: 2x30 yards
40 yard sprints: 3
60 yard sprints: 2