5:00pm – 5 BCAA, 2 HotRox, NEPA walk (3.3mph,4deg incline) @ 60 mins
6:00pm – Gym – 10×3 Routine (db bench press, one-arm db rows, bulgarian squats) + Half serving of Surge + 5g creatine
7:00pm – Half serving of Surge + 5g creatine
8:00pm – Solid Meal – 1 chicken breast w/ lemon-pepper + steamed broccoli 3g EPA/DHA, CLA, multi-vitamin, calcium-magnesium
11:00pm – 1 scoop Strawberry MD + 1 scoop Banana MD
3:00am – Solid Meal – 2 chicken breast + steamed broccoli, 3g EPA/DHA, CLA, 4 BCAA, 1 HotRox
6:00am – 1 scoop Strawberry MD + 1 scoop Banana MD
9:20am – 2 scoops Chocolate MD, 3tbsp flaxmeal, 1tbsp p-butter, 3g EPA/DHA, CLA, melatonin
10:00am – 3 BCAA, 3 ZMA caps

No issues these past two weeks with cravings. The solid meals are really doing the job nicely, especially having two each day this week. I find that broccoli is far more satiating than salad, even though I like alternating the vegetables. Luckily I stocked up on broccoli yesterday. I’m almost out of chicken breasts, so I need to make my way to the chicken factory and pick up my usual 5kg box.

Tonight at work, a co-worker had two fresh pizzas, for some reason, sitting at his desk. He offered them to me if I was interested, but I politely declined. It looked amazing (although not as irresistible as before), but I knew that deep down I wouldn’t eat it. I don’t know if it’s because my willpower is stronger, or whether I’ve just broken my old habits, or whether I’ve psychologically crossed the point of no return for this diet. Maybe it’s all of the above. Maybe I’ve tasted the spoils of my efforts and now enjoy the deeper and lasting feeling of achievement more than the short-lived pleasure of junk food. Or maybe I’m just delusional.

This post was brought to you by Project Phatko

{ 0 comments }

3:30pm – 5 BCAA, 2 HotRox, 1 scoop whey, NEPA walk (3.3mph,4deg incline) @ 60 mins
4:45pm – 1 scoop whey, 3g EPA/DHA, CLA, multi-vitamin, calcium-magnesium
6:45pm – Solid Meal – 1 chicken breast w/ lemon-pepper + mixed greens salad
12:00am – Solid Meal – 2 chicken breast + steamed broccoli, 3g EPA/DHA, CLA, 4 BCAA, 1 HotRox
5:00am – 1 scoop Strawberry MD + 1 scoop Banana MD
9:15am – 2 scoops Chocolate MD, 3tbsp flaxmeal, 1tbsp p-butter, 3g EPA/DHA, CLA, melatonin
10:00am – 3 BCAA, 3 ZMA caps

Today was an extra long day because I woke up at 3pm, which still yielded me 8 hours of sleep, but caused me to space my meals out further apart due to the extra length of the day. My strategy was to get my solid meals in first, because they keep me satisfied longer. The V-diet trained me to tolerate hunger much more easily, so going 4 hours between meals is not as challenging as before. Other than that it was a pretty smooth day. Got all of my errands done in the first few hours of my day before I went to work. I went barefoot in my Nike Frees during my morning walk for some reason, which ended up giving me a rash, so at least I learned what not to do again.

Tomorrow is training day, so that’s nice. Slowly approaching the finish line.

This post was brought to you by Project Phatko

{ 0 comments }

3:00pm – 5 BCAA, 2 HotRox, 1 scoop whey, NEPA walk (3.3mph,4deg incline) @ 60 mins
4:00pm – 1 scoop whey, 3g EPA/DHA, CLA, multi-vitamin, calcium-magnesium
6:00pm – Muay Thai Training – Plyometrics, calisthenics, cross-fighting combinations, overall conditioning
7:00pm – Serving of Surge
9:15pm – Solid Meal – 1 chicken breast w/ lemon-pepper + steamed broccoli
12:00am – Solid Meal – 1 chicken breast w/ lemon-pepper + mixed greens salad, 3g EPA/DHA, CLA, 3 BCAA, 1 HotRox
2:30am – 1 scoop Strawberry MD + 1 scoop Banana MD
5:15am – 2 scoops Chocolate MD, 3tbsp flaxmeal, 1tbsp p-butter, 3g EPA/DHA, CLA, melatonin
7:00am – 3 BCAA, 3 ZMA caps

Today started off well with a nice walk, followed almost immediately by muay thai class, which was challenging as usual. My body seems to be adapting well to solid food again. Two solid meals back-to-back is a real treat, and the other 3 shakes are easy to take, especially compared to before. Tomorrow I’m back on night shift until Friday, and then it’s UFC Montreal this weekend. Also, four more days left until this is whole diet is over. It’s been quite an adventure and a life-changing experience.

This post was brought to you by Project Phatko

{ 0 comments }

5:30am – 3 BCAA, 2 HotRox, 1 scoop whey, NEPA walk (3.3mph,4deg incline) @ 60 mins, 45 ab reps, 45 pushups
6:45pm – 1 scoop whey, 3g EPA/DHA, CLA, multi-vitamin
9:15pm – Solid Meal – 1 chicken breast w/ lemon-pepper + mixed greens salad
12:30am – Solid Meal – 1 chicken breast w/ lemon-pepper + steamed broccoli, 3g EPA/DHA, CLA, 3 BCAA, 1 HotRox
4:00am – 1 scoop Strawberry MD + 1 scoop Banana MD
6:20am – 2 scoops Chocolate MD, 3tbsp flaxmeal, 1tbsp p-butter, 3g EPA/DHA, CLA, melatonin
7:15am – 3 BCAA, 3 ZMA caps

Had another dream about junk food last night. Maybe since my cravings are now repressed, they only come out when I’m unconscious. It was such a relief to wake up knowing that reality is actually under control. Like I wrote in a previous entry, I still believe it’s my minds way of protecting myself from regression by letting me experience what a backslide would feel like, without the real-life consequences.

Two solid meals was really nice. I had them back-to-back as Meals #2 and #3, with the first and last meals of the day as shakes. It worked out really nice. I think when this is all over, I may adopt a permanent regime of 3 solid meals and 2 shakes per day (3 shakes total on training days). Assuming I don’t overdo it on calories, it should work. Too be honest I’m a little worried about doing “my own thing” especially after following such rigid (and effective) guidelines for the past month. So far I continue to see visual progress, so I’ll assume for the moment that the transition to solid food is going well.

This post was brought to you by Project Phatko

{ 0 comments }

11:45am – 3 BCAA, 2 HotRox, 1 scoop whey, NEPA walk (3.3mph,4deg incline) @ 60 mins
12:45pm – 1 scoop whey, 3g EPA/DHA, CLA, multi-vitamin
4:30pm – Solid Meal – 1 chicken breast w/ lemon-pepper + steamed broccoli
9:00pm – 2 scoops Vanilla MD, 3g EPA/DHA, CLA, 3 BCAA
10:00pm – Gym – Circuit/Lactate Routine + 20 mins of walking @ 3.3mph on 4deg incline
11:00pm – Serving of Surge, 5g creatine, 3 BCAA
3:30am – 1 scoop Vanilla MD + 2 Omega-3 eggs + cinnamon, 3g EPA/DHA, CLA, 3 BCAA
5:30am – 2 scoops Chocolate MD, 3tbsp flaxmeal, 1tbsp p-butter, 3g EPA/DHA, CLA, melatonin
6:00am – 3 BCAA, 3 ZMA caps

I was so busy running around today that I actually forgot to eat my second whole meal, so it was another 4-shake, 1 solid meal day. No biggie. Today I pulled off a circuit training workout, with 300 reps in the first circuit, and 210 reps in the second circuit, each consisting of 5 different exercises. I was pouring sweat but I felt incredible. I haven’t done a nice lactate-inducing workout in several months, so I was completely blown away by the improvement in my conditioning since then. I think a large part is a result of my muay thai training, but I have to believe that the lower bodyweight and body fat levels play an important role too. I think it made a decent substitute for my missed class this week.

For my second last shake, I experimented with a protein shake recipe that I read on Gustavo’s journal, which basically included 2 whole Omega-3 eggs instead of one of the MD scoops. It honestly tastes like eggnog. Especially with a little cinnamon, it’s delicious. It was just a test, so I won’t be doing it for the rest of this final week, but I’ll definitely incorporate this recipe in the next program, since it’s more flexible in terms of food choices.

On another topic, I have definitely noticed a big change in the way I’m treated by people these days, especially females. I catch them looking, making eye contact without breaking it, and most of all, touching. I probably got more chest, shoulder, and arm grabs in the past week than I did in the past 5 years. I don’t know if it’s the self-esteem that is being conveyed, or if it’s the actual physique, but it’s an amazing phenomena and it feels good. Damn good. It’s a completely different world out there. And I’m not even at the finish line yet! It’s gonna be a big summer.

This post was brought to you by Project Phatko

{ 0 comments }

5:45pm – 5 BCAA, 2 HotRox, 1 scoop whey, NEPA walk (3.3mph,4deg incline) @ 60 mins
6:45pm – 1 scoop whey, 3g EPA/DHA, CLA, multi-vitamin
10:30pm – Solid Meal – 1 chicken breast w/ lemon-pepper + steamed broccoli
1:30am – 1 scoop Strawberry MD, 1 scoop Banana MD
4:30pm – 2 scoops Vanilla MD, 3g EPA/DHA, CLA, 4 BCAA
6:30am – 2 scoops Chocolate MD, 3tbsp flaxmeal, 1tbsp p-butter, 3g EPA/DHA, CLA, melatonin
7:30am – 3 BCAA, 3 ZMA caps

Today was more or less standard. It was my first day off from work, so I spent most of it with my family, friends, and relaxing at home. I decided to save the progress pictures for next Friday, which marks the last day of the diet. Now that I have regular whey available again, I’ll be taking it before and after my morning walks, and counting it as one meal (shake). Tomorrow is the beginning of Transition Week 2, which means that I’ll be having 2 whole meals a day. It feels so naughty. Plus, I have a workout also.

This post was brought to you by Project Phatko

{ 0 comments }

6:00pm – 4 BCAA, 2 HotRox, NEPA walk (3.3mph,4deg incline) @ 55 mins
7:00pm – Gym – 10×3 Routine (lat pull-downs, one-arm standing db shoulder press, lunges), Half serving of Surge, 5g creatine
7:45pm – Half serving of Surge, 5g creatine
9:00pm – Solid Meal – 1 chicken breast w/ lemon-pepper + steamed broccoli, 3g EPA/DHA, CLA, multi-vitamin
12:00am – 1 scoop Strawberry MD, 1 scoop Banana MD
3:00pm – 2 scoops Vanilla MD, 3g EPA/DHA, CLA, 4 BCAA, 1 HotRox
6:30pm – 1 scoop Strawberry MD, 1 scoop Banana MD
9:45am – 2 scoops Chocolate MD, 3tbsp flaxmeal, 1tbsp p-butter, 3g EPA/DHA, CLA, melatonin
10:30am – 3 BCAA, 3 ZMA caps

With little time to spare before I left for work, I managed to get both my morning walk and gym workout completed. Had Surge and my solid meal before I left for work, and carried 3 shakes with me to work. No real challenge anymore, just grinding it out day by day. Actually, the biggest challenge is when unexpected circumstances come up, like earlier this week. Those are always the biggest tests. To give myself a day of rest, I’ll being doing tommorow’s normally scheduled workout on Saturday. Next week I’ll be swapping the Monday workout with my Wednesday muay thai. The reason is because I work weekday nights, and my gym routine is flexible to my schedule, whereas I have to fit my schedule around the set class times. It shouldn’t make a big difference doing it that way.

This post was brought to you by Project Phatko

{ 0 comments }

7:30pm – 5 BCAA, 2 scoops Banana MD
9:00pm – Solid Meal – 2 chicken breasts, steamed brocholli
12:30am – 2 scoops Banana MD, 3g EPA/DHA, CLA, multi-vitamin
3:30am – 2 scoops Banana MD, 3g EPA/DHA, CLA, 4 BCAA, 1 HotRox
7:45am – 2 scoops Banana MD
10:45am – 2 scoops Chocolate MD, 3tbsp flaxmeal, 1tbsp p-butter, 3g EPA/DHA, CLA, melatonin
11:30am – 3 BCAA, ZMA

It was bound to happen eventually. I had to stay home to chaperon the contractors this afternoon when I woke up (after only 4 hours of sleep, again), which left me with no time to either do my morning cardio or go to the gym. Diet didn’t suffer, so that’s the most important part I guess. Due to lack of time, I had to make my shakes at work, so I could only take one bottle with me, which is why it was officially Banana Day today. To compensate for the missed workout, I will do today’s workout tomorrow instead, which shouldn’t be a problem, except for the slight disruption to my groove.

Today also begins my trial of a ZMA supplement from Biotest. It contains zinc, magnesium, and vitamin B6. Allegedly, it provides better quality rest and recovery, so it’s gonna be replacing my current calcium/magnesium pre-bed supplementation. We’ll see how it goes.

Tomorrow is my last night shift for the week, and then it’s a good 4 days of proper rest, relaxation, and routine. This Friday marks the end of the Week 5, which leaves one more week to go. Today I looked in the mirror and surprised myself by the amount of definition around my ribcage (serratus anterior), mid-to-lower back, and chest. I don’t remember ever being this lean. Good things. I’m not sure whether I will post progress pics this Friday or wait until next Friday, which will mark the end of the transition period, and ultimately the Velocity Diet altogether.

This post was brought to you by Project Phatko

{ 0 comments }

5:45pm – 5 BCAA, 2 HotRox, NEPA walk (3.3mph,4deg incline) @ 45 mins
7:00pm – 2 scoops Banana MD + 3g EPA/DHA, CLA, multi-vitamin
10:00pm – Solid Meal – 2 chicken breasts
1:00pm – 1 scoop Strawberry MD, 1 scoop Banana MD, 3g EPA/DHA, CLA, 4 BCAA
4:30pm – 1 scoop Strawberry MD, 1 scoop Banana MD
9:00am – 2 scoops Chocolate MD, 3tbsp flaxmeal, 1tbsp p-butter, 3g EPA/DHA, CLA
9:30am – 3 BCAA, calcium, magnesium

My sweet rhythm was messed up today because I had contractors doing work in my kitchen, which was unscheduled (due the coordination difficulties between them), so I only had 4 hours of sleep. I was caught off guard, and because I woke up earlier than planned, yet still had to remain awake for the same amount of time (due to work), I knew that I had a long day ahead of me. I went without food for the first two hours of the day (which should have been spent sleeping), and instead began my day as usual, walk and all, at the same time as previous days. Probably wasn’t the best thing for my metabolism, but I don’t think I had any better alternatives without consuming more calories.

In addition to that, due to the renovation work, I was without water at home! However, I didn’t let that stop me, so instead I went along with my activities as usual (treadmill walk), but then drove to my parent’s house to shower up and make my shake, along with the rest of my shakes for the day. It was some last minute improvisation, but I’ve been too perfect to screw things up now just because of circumstances. The only real casualty was the lack of veggies in my solid meal today.

The contractors were back this morning to finish the work, which also happened to be my bedtime, so it was a very long day indeed. The good news, at least, is that my supplements arrived today.

This post was brought to you by Project Phatko

{ 0 comments }