3:40pm - 5 BCAA, 2 HotRox, NEPA walk (3.3mph,4deg incline) @ 60 mins
4:45pm - 2 scoops Vanilla MD w/ 1tsp instant coffee + 3g EPA/DHA, multi-vitamin
10:00pm - 1 scoop Strawberry MD + 1 scoop Banana MD
12:00am - 1 scoop Banana MD + 1 scoop Vanilla MD, 3g EPA/DHA, CLA, 4 BCAA
2:30am - 1 scoop Strawberry MD + 1 scoop Vanilla MD
5:00am - 2 scoops Chocolate MD, 3tbsp flaxmeal, 1tbsp p-butter, 3g EPA/DHA, CLA
6:30am - 3 BCAA, calcium, magnesium

Felt very sore and tight today, which was most likely a combination of Mondays workout and yesterdays thai boxing. Made sure to drink lots of water. Had one small black coffee with splenda around mid-day as a little treat. As a result, I skipped the single HotRox serving for the afternoon. Aside from the soreness, energy levels are still high along with motivation and resolve.

I realize now that I seriously underestimated the amount of fat I’d have to lose in order to be satisfied. My original ultimate goal was 190, but I’m starting to think that maybe 180-185 would be more appropriate. I have confidence that I will reach 190 for my Euro Cup vacation in June. I strongly believe that Coach Thibaudeau’s program is capable of taking me to that goal. Not only will it benefit my aesthetic goals, but no doubt will improve my performance and stamina in martial arts.

Four week progress pics and measurements tomorrow!

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3:00pm - 5 BCAA, 2 HotRox, NEPA walk (3.3mph,4deg incline) @ 60 mins
4:30pm - 2 scoops Vanilla MD w/ 1tsp instant coffee + 3g EPA/DHA, multi-vitamin
6:00pm - Muay Thai Training - Half serving of Surge
7:00pm - Half serving of Surge
9:00pm - 1 scoop Strawberry MD + 1 scoop Banana MD, 3g EPA/DHA, CLA, 4 BCAA, 1 HotRox
1:00am - 1 scoop Strawberry MD + 1 scoop Banana MD
3:30am - 1 scoop Strawberry MD + 1 scoop Vanilla MD
5:00am - 2 scoops Chocolate MD, 3tbsp flaxmeal, 1tbsp p-butter, 3g EPA/DHA, CLA
6:00am - 3 BCAA, calcium, magnesium

Bulgarian squats from Monday really fried my glutes, so I found todays morning walk to be quite a chore at 3.3mph for the first 10 minutes before they warmed up. Other than that, thai boxing was really good because I got to train with the advanced students for the first time. By the end of it I was completely gassed and drenched with sweat, so it was a great workout.

In the past few weeks, I’ve noticed that after I take my post-workout shake, I still feel very very thirsty, so it’s been extra important for me to have my 1.5L water bottle with me at all times, because my mouth just gets dry very easily. When I told my brother about this, he told me that in biology class he learned that water is essential in the breakdown of fat, so when you r body is in “fat-burning” mode, it requires more water! I was blown away because it made perfect sense. I was wondering why my hands, face, lips, and mouth have been so dry in the past couple weeks. Now I know.

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2:15pm - 2 scoops Vanilla MD w/ 1tsp coffee + 3g EPA/DHA, multi-vitamin
5:00pm - 3 BCAA, 2 HotRox, NEPA walk (3.3mph,4deg incline) @ 60 mins
6:15pm - 1 scoop Strawberry + 1 scoop Banana
10:15pm - 1 scoop Strawberry + 1 scoop Banana, 3g EPA/DHA, CLA, 4 BCAA, 1 HotRox
1:30am - 1 scoop Strawberry + 1 scoop Banana
4:30am - 2 scoops Chocolate MD, 3tbsp flaxmeal, 1tbsp p-butter, 3g EPA/DHA, CLA
5:30am - 3 BCAA, calcium, magnesium

Woke up earlier than I would have today, because I wanted to catch some Champions League soccer. As a result, NEPA wasn’t upon waking, but rather 3 hours after waking. Today there were two stretches where I went without a shake for about 4 hours. It’s funny, in the first 2-3 weeks I had to tolerate hunger pangs, but now it’s actually quite easy to ignore them. I have to be aware of the time in order to feed myself frequently. Maybe it’s just a freak day, I don’t know. What I do know is that any future diet will pale in comparison, difficulty wise, with this diet. When I finish the velocity diet transition phase, I’ll be starting Christian Thibaudeau’s “Destroying Fat” program, which I tried last year, but with half-assed compliance. The fact that I will even be able to eat whole food throughout the entire program seems like a treat instead of a chore like before. I feel like if you can follow through with the Velocity Diet, you can follow through on anything.

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6:45pm - 5 BCAA, 2 HotRox, 5g creatine + 10 minute light warm-up on stationary bike
7:00pm - GYM - 10×3 Routine (bulgarian squats, decline db bench press, one-arm db rows) + Half serving of Surge peri-workout
7:35pm - NEPA walk (3.3mph,4deg incline) @ 35 mins
8:30pm - Half serving of Surge, 5g creatine
9:45pm - 2 scoops Vanilla MD w/ 1tsp coffee, 3g EPA/DHA, multi-vitamin
12:30am - 1 scoop Strawberry + 1 scoop Banana
3:00am - 2 scoops Vanilla MD w/ 1tsp coffee, 3g EPA/DHA, CLA, 4 BCAA, 1 HotRox
6:00am - 1 scoop Strawberry + 1 scoop Banana
9:00am - 2 scoops Chocolate MD, 3tbsp flaxmeal, 1tbsp p-butter, 3g EPA/DHA, CLA
9:45am - 3 BCAA, calcium, magnesium

Morning workout and cardio went great. Very nice start to the day. Today (tonight) was my last night shift until next weekend.
I’ve also noticed that when I sit down, the flab on my stomach has more horizontal folds than before. It used to just fold into one big pouch when I sat down. I think it’s a good sign of progress. It’s funny, it almost doesn’t feel like I’m on a diet anymore. It’s become so natural and effortless at this point. At the same time, I keep seeing daily improvements.

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