For the past several weeks I have had my nutritional plan under top secret status.  Today I am about to reveal exactly how I came upon this nutritional plan and what I did during the plan.

During the past 199 days of shredding (and probably even longer than that), I have paid careful attention to how different aspects of nutrition change my body.  My body tends to react violently to carbohydrates.  When I say “violently” I mean it tends to pack on the fat.  If I eat a moderate amount of carbohydrates (50%) and do alot of cardio, I tend to just remain the same body fat percentage.  However, if I do less than 5 days a week of cardio while at the 50% carb number, I increase in body fat percentage without fail.

My body's behavior was frustrating.  It lead me to a carb lowering plan that I worked for the majority of Mission 2, but this plan also lead to some major loss in lean body mass, another undesireable outcome for me.  Around the time of Mission 2: Day 72, Fasting Explored I was doing some research using the data that I had been collecting.  It was at this time that I came upon something that would become the basis for my new nutritional program.

The Velocity Diet – Not Quite

As I was searching the web for my issues, I found The Velocity Diet and I was intrigued.  I started to analyze what would happen if I followed the diet exactly as it was outlined.  For those of you wondering, this diet called for 28 days straight where you eat nothing but protein shakes.  The idea is to induce rapid fat loss.  As I considered what this meant I realized there would be no way for me to accomplish this without the fear that I would binge at some point. I just know my own limitations and 28 straight days of protein shakes wasn't on my list of fun things to try.  It was at this point that I applied the many things I've learned through reading, researching and data collection and came up with a new plan.

High Velocity Fat Burning Is Born!

Using the concepts in the Velocity Diet and everything else I knew about carb cycling, carb tapering and how my body reacts to all these things, I came up with what I call The High Velocity Fat Burning Machine Eating Plan and it worked from the start.  Here is how things panned out.

Important Notes:  It is extremely important for the reader to note a few things about this plan.  First, it was geared towards the short term, but with the idea being to figure out how to incorporate some of the fat burning ideas into my regular nutritional plan.  I ate every 3 hours like clockwork.  I averaged 2900 calories a day and my ratios of carbs/protein/fat averaged 10/70/20.  I threw in days where I was at 30/50/20 to keep my metabolism running at its highest point.  I never felt fatigued because I was getting good fat sources (Udos and peanut butter) for energy.  The high calories did wonders for my lean body mass and the low carbs really had me shedding the fat.  I took the following supplements daily:

Glutamine (5 g)
Magnesium (to avoid muscle cramps)
Calcium (to avoid muscle cramps)
Multi-vitamin
Inulin (5 g for digestion)
Papaya Extract (1 capsule for digestion)
Psylium husk (3 capsules twice a day for fiber)

The Final Stats for 19 Days on the Plan

That's right, I managed to burn 8.2 pounds of fat and added 2.2 pounds of LBM during my 19 day experiment.  This results have lead me to my final nutrition plan that will form the basis for M3's nutrition.  I am obviously going to tweak the food choices a bit to avoid monotony, but it won't be too much different than what I did the past 19 days.  I will reveal all on M3 : D1.

Warning to Readers

Do not attempt this nutritional experiment without consulting with your physician.  This is an extreme approach to losing fat and I do not recommend it for everyone.  If you'd like more information about how I came to this system, please comment me and include your email address in the form (it doesn't get shown to anyone but me) and I will contact you directly. 

Remember, you may think this was an awfully extreme approach, but the ratios match that of Metabolic Surge and my energy sources (EFAs) is higly recommended by Nick Nilsson, the author of Metabolic Surge.  Basically this is a combination of the Velocity Diet, Metabolic Surge, and BFFM (refeed approach).

I cannot argue with the results!

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Today was my second body weight challenge workout in the UDT workouts that I'm currently doing.  This one completed week 1.  I have 3 more weeks to go.  I have been sore all week.  These workouts are hitting places I haven't hit in a long time and that's going to help me when I bulk up in M3.

I spent some time today just relaxing and finalizing my plan for M3.  The M3 cycle will work like this:

M3 : D1 – May 13, 2008 – The entire plan is revealed
M3 : D2-D50 – May 14, 2008 – July 1, 2008 – Phase I
M3 : D51-D99 – July 2, 2008 – August 19, 2008 – Phase II
M3 : D100 – August 20, 2008 – Big Finale!

I will explain it more on May 13, 2008.  Amazingly, May 13, 2008 is 201 days after I started my first mission and coincides with the first day of the original Group Shred.  I am considering doing the time machine idea for the entire M3 so that I have a M1 : D1 to M3 : D1 comparison for everyone to see because M3 is going to be off the hook!

Accountability Log:

Nutrition Log:

Workout Log:

Thought for the Day:

You know you've worked hard when you were forced to cry out in pain during your workout.

Question of the Day:

Have you ever been forced to cry out in pain during a workout because of the intensity?  Describe the experience in the comments to this article.

Until tomorrow…GET BACK TO LIFTING!

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Today there was no lifting.  I am very sore from the new workouts I've been doing.  It is amazing how you can work really hard and your body just adapts, but as soon as you change up the workout your body goes back to being sore.  I love the DOMs feeling!

I broke down and ordered a Quad Blaster just now.  Adam Waters: RTP Blog 2.0 has previously discussed the use of this device in his article Day 505: M4 Training Day II – Lower Body.  I need to up the intensity of my leg training to gain some serious size and figure that this device is just the thing.

Did alot more planning for M3 today.  I think it is going to be a blockbuster of a mission.  My plan is to split the mission into two parts, each consisting of 1 prep day and 7 weeks of mission followed by another single prep day and 7 more weeks of the mission for a total of 100 days again.  I will explain more on Day 100 of M2.  I will layout all my goals for M3 at that time.

I must say that I'm a little disappointed at myself for not getting some of my goals accomplished in M2.  I never got to the bulk because I didn't feel the fat percentage was low enough.  I didn't hit my LBM number.  The eBook and website have not been launched (but they are both close).  I did not do the bi-weekly video podcast or the weekly audio podcast (see M3 plans for more on how I plan to accomplish this in the future).  I hit my squat number, but not my deadlift number.  My planning for M3 will include some 1 rep max numbers as well.

I will be revealing my secret nutritional plan on Day 99 (just 2 more days) of M2.  Be sure to tune in for that.  Tomorrow (Saturday) will see the second installment of the Total Immersion podcast series.  I will discuss Total Immersion-The Training and will hopefully give you some insight into what I think about training.

One exciting thing is that I paid for my personal trainer certification training program today, so that certification process has begun.  Now I have another powerful reason why I need to complete this transformation–nobody will hire a trainer that is out of shape.  At the same time, I think I will have alot of success once I finish my transformation because I will prove to others that if I can do it, so can they.

I am really looking forward to finishing the next 3 weeks of Upside Down Training.  If the 29 week program from Vince Del Monte is as intense as UDT I am in for some serious gains.  I've even taken a look at what is coming up so that I can adjust my nutrition accordingly.  You'll understand more when I reveal my plans for M3.

One thing I intend to do is hit the blogs of every Shredder Council member daily and to hit half the Shreddersphere members every other day and the other half every other day.  I just don't have time to visit everyone each day, but I want to show my support.

Accountability Log:

Nutrition Log:

Workout Log:

PACE Cardio for 24 minutes on elipptical.

Thought for the Day:

Your training is only as good as your last workout, so make every single workout count.

Question of the Day:

What one goal, if achieved, would change your life right away?  Answer by commenting this post.

Until tomorrow…GET BACK TO LIFTING!

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Wow!  I am in the home stretch of Mission 2 and very excited about my upcoming reveal.  I still have alot of work to do, but I'm happy with the results I've gotten so far.  I am spending the next few days planning for Mission 3.  I will be posting my nutritional plan on Day 99 of this mission, just prior to my Day 100 reveal.  Tune in for that in just 3 days!

I think I'm coming down with a slight cold, but I'm not going to let it get me down.  I will push through and continue my training.  The ultimate goal is more important to me than a measily cold!

I don't have alot to say tonight.  I will go into alot more detail over the next few days.  Suffice to say that Mission 3 is going to be a blockbuster mission.  I'm even considering some major undercover work during that time.

Accountability Log:

Nutrition Log:

Workout Log:

Notes:  The exercises are grouped together by color in supersets with no rest.  The items above marked “1-1/2” are performed in a special manner.  For a bench press (for instance) you would bring the weight down to your chest, go up half way, drop back down to your chest then go all the way up and that would be one rep.  The items marked “21s” are also performed in a special manner.  Again, using bench press as an example, you would bring the weight down, do 7 reps at the lowest range of motion, do 7 reps that were full range of motion, then do 7 reps at the highest range  of motion.

Thought for the Day:

When you doubt yourself, repeat the following:  “The Key is Me!”  Why repeat this?  You are the key to your own success.

Until tomorrow…GET BACK TO LIFTING!

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