2:30pm - 5 BCAA, 2 HotRox, 1 scoop whey isolate, NEPA walk (3.3mph,4deg incline) @ 55 mins
4:00pm - 1 scoop Vanilla MD + 3 Omega-3 eggs + cinnamon, 3g EPA/DHA, CLA, multi-vitamin
7:00pm - 1 scoop Strawberry MD + 1 scoop Banana MD, melatonin, 3 ZMA caps

Today was officially the final day of the Velocity diet (transition phase complete). The weird part is that the 6 weeks have gone by so quickly, but at the same time it feels like a lifetime ago.

Day 42 was not a regular day, as you can see. The reason is because I need to transition back to a normal sleeping schedule. My flight is at noon tomorrow, which means that I must be awake by at least 9am. To adjust, I only gave myself 2 hours of sleep on Friday when I finished work, and forced myself to wake up at 2pm to do my walk and have a few shakes before going to bed for real. It’s funny, I finished off my bottle of HotRox this morning, so that was interesting timing. I wasn’t able to get the Friday workout complete, so I’m doing it Saturday (tomorrow) morning when I wake up. The first thing I’m putting into my body when I wake up is a warm bowl of oatmeal!

Stay tuned for my final write-up on the Velocity diet. It may be a few days before it’s complete. Cheers.

This post was brought to you by Project Phatko

Measurements and photos were taken upon waking.

Weight: 206 lbs (-2lbs) (17 lbs total)
Neck: 15.75″ (-0.25″) (-0.75″ total)
Chest: 42″ (-1″) (-2.5″ total)
Torso: 36″ (-0.75″) (-4.25″ total)
Belly: 37″ (-0.25″) (-4.5″ total)
Waist: 36″ (-0.5″) (-2.75″ total)
Arms (L/R): 14.75″/15″ (0) (no change total)
Forearms: 12″/12″ (0) (-0.75″ total)

Total weight lost: 17 lbs
Total inches lost: 14.75 inches (not including forearms)

So, even with the introduction of solid food and more calories, I still managed to lose both scale weight and inches during the transition period. I’m very happy with the final results, if even I didn’t reach the target of 200 lbs. It’s just a number, and by the looks of it, I predict that it might take me only 3-4 weeks to achieve it. The only thing I wish I would have done differently is measure more areas of the body, like butt, legs, shoulders, and calves for example. Not a big deal, but just for the sake of knowing, I’m curious how I evolved all around. Daily log for Day 42 coming shortly.

This update was brought to you by Project Phatko

5:20pm - 5 BCAA, 2 HotRox, NEPA walk (3.3mph,4deg incline) @ 55 mins
6:30pm - 1 scoop Strawberry MD + 1 scoop Grow whey, multi-vitamin
8:30pm - Solid Meal - 1 chicken breast w/ lemon-pepper + steamed broccoli 3g EPA/DHA, CLA
12:00am - 1 scoop Strawberry MD + 1 scoop Banana MD, 3g EPA/DHA, CLA, 4 BCAA, 1 HotRox
4:00am - 1 scoop Strawberry MD + 1 scoop Banana MD
9:30am - 2 scoops Chocolate MD, 3tbsp flaxmeal, 1tbsp p-butter, 3g EPA/DHA, CLA, melatonin
10:30am - 3 BCAA, 3 ZMA caps

Tomorrow morning will be my final photos and measurements. Like I mentioned before, I will be doing a final conclusive post to wrap up the entire diet, which will be independent of the journal entries and progress updates. It may take a few days to finish up, but I think it will be worth it.

Today was a little tricky because I only had enough chicken breast for one solid meal, so I had 4 shakes, like during the first week of transition. At this point I actually look forward to having carbs this weekend. Maybe it’s because I’ve been thinking all day about how I’ll be able to re-feed my body and get properly nourished for the upcoming week of training. I’m very excited about UFC and the whole Montreal trip in general. Like a child before X-mas. w00t!

This post was brought to you by Project Phatko

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

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

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

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

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

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

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