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.
| The High Velocity Fat Burning Machine Eating Plan | ||
| Day | Meal | What? |
| 1 | 1 | Whey protein shake with Udos |
| 2 | Whey protein shake | |
| 3 | Whey protein shake | |
| 4 | Whey protein shake, 1/4 cup blueberries | |
| 5 | Whey protein shake with Udos | |
| 6 | Casein protein shake, 1 tbsp peanut butter | |
| 2 | 1 | Whey protein shake with Udos |
| 2 | Whey protein shake | |
| 3 | Whey protein shake, 1 tbsp peanut butter | |
| 4 | Whey protein shake | |
| 5 | Whey protein shake with Udos | |
| 6 | Casein protein shake, 1 tbsp peanut butter | |
| 3 | 1 | Whey protein shake with Udos |
| 2 | Whey protein shake | |
| 3 | Whey protein shake, 1 tbsp peanut butter | |
| 4 | Whey protein shake | |
| 5 | Whey protein shake with Udos | |
| 6 | Casein protein shake, 1 tbsp peanut butter | |
| 4 | 1 | Whey protein shake with Udos |
| 2 | Whey protein shake | |
| 3 | Whey protein shake, 1 tbsp peanut butter | |
| 4 | Whey protein shake, 1/4 cup blueberries | |
| 5 | Whey protein shake with Udos | |
| 6 | Casein protein shake, 1 tbsp peanut butter | |
| 5 | 1 | Whey protein shake with Udos |
| 2 | Whey protein shake | |
| 3 | Whey protein shake, 1 tbsp peanut butter | |
| 4 | Whey protein shake | |
| 5 | Whey protein shake with Udos | |
| 6 | Casein protein shake, 1 tbsp peanut butter | |
| 6 | 1 | Whey protein shake with Udos |
| 2 | Whey protein shake | |
| 3 | Whey protein shake, 1 tbsp peanut butter | |
| 4 | Whey protein shake with Udos | |
| 5 | Steak, chicken breast, potatoes, green beans, mixed veggies | |
| 6 | Casein protein shake, 1 tbsp peanut butter | |
| 7 | 1 | Whey protein shake with Udos |
| 2 | Whey protein shake | |
| 3 | Whey protein shake, 1 tbsp peanut butter | |
| 4 | Whey protein shake | |
| 5 | Whey protein shake with Udos | |
| 6 | Casein protein shake, 1 tbsp peanut butter | |
| 8 | 1 | Whey protein shake with Udos |
| 2 | Whey protein shake | |
| 3 | Whey protein shake, 1 tbsp peanut butter | |
| 4 | Whey protein shake | |
| 5 | Whey protein shake with Udos | |
| 6 | Casein protein shake, 1 tbsp peanut butter | |
| 9 | 1 | Whey protein shake with Udos |
| 2 | Whey protein shake | |
| 3 | Whey protein shake, 1 tbsp peanut butter | |
| 4 | Chicken breast, large salad, green beans, rice | |
| 5 | Whey protein shake with Udos | |
| 6 | Casein protein shake, 1 tbsp peanut butter | |
| 10 | 1 | Whey protein shake with Udos |
| 2 | Whey protein shake | |
| 3 | Whey protein shake, 1 tbsp peanut butter | |
| 4 | Whey protein shake | |
| 5 | Whey protein shake with Udos | |
| 6 | Casein protein shake, 1 tbsp peanut butter | |
| 11 | 1 | Whey protein shake with Udos |
| 2 | Whey protein shake | |
| 3 | Whey protein shake, 1 tbsp peanut butter | |
| 4 | Whey protein shake | |
| 5 | Whey protein shake with Udos | |
| 6 | Casein protein shake, 1 tbsp peanut butter | |
| 12 | 1 | Whey protein shake with Udos |
| 2 | Whey protein shake | |
| 3 | Whey protein shake, 1 tbsp peanut butter | |
| 4 | Whey protein shake, 1/4 cup blueberries | |
| 5 | Whey protein shake with Udos | |
| 6 | Casein protein shake, 1 tbsp peanut butter | |
| 13 | 1 | Whey protein shake with Udos |
| 2 | Whey protein shake | |
| 3 | Whey protein shake, 1 tbsp peanut butter | |
| 4 | Lean beef, brown rice, veggies | |
| 5 | Whey protein shake with Udos | |
| 6 | Casein protein shake, 1 tbsp peanut butter | |
| 14 | 1 | Whey protein shake with Udos |
| 2 | Whey protein shake | |
| 3 | Whey protein shake, 1 tbsp peanut butter | |
| 4 | Whey protein shake | |
| 5 | Whey protein shake with Udos | |
| 6 | Casein protein shake, 1 tbsp peanut butter | |
| 15 | 1 | Whey protein shake with Udos |
| 2 | Whey protein shake | |
| 3 | Whey protein shake, 1 tbsp peanut butter | |
| 4 | Whey protein shake | |
| 5 | Whey protein shake with Udos | |
| 6 | Casein protein shake, 1 tbsp peanut butter | |
| 16 | 1 | Whey protein shake with Udos |
| 2 | Whey protein shake | |
| 3 | Whey protein shake, 1 tbsp peanut butter | |
| 4 | Whey protein shake, 1/4 cup raisins | |
| 5 | Whey protein shake with Udos | |
| 6 | Casein protein shake, 1 tbsp peanut butter | |
| 17 | 1 | Whey protein shake with Udos |
| 2 | Whey protein shake | |
| 3 | Whey protein shake, 1 tbsp peanut butter | |
| 4 | Whey protein shake | |
| 5 | Whey protein shake with Udos | |
| 6 | Casein protein shake, 1 tbsp peanut butter | |
| 18 | 1 | Whey protein shake with Udos |
| 2 | Whey protein shake | |
| 3 | Whey protein shake, 1 tbsp peanut butter | |
| 4 | Lean beef, chicken breast, brown rice, veggies | |
| 5 | Whey protein shake with Udos | |
| 6 | Casein protein shake, 1 tbsp peanut butter | |
| 19 | 1 | Whey protein shake with Udos |
| 2 | 4 egg whites, 1 whole egg, lean beef, whole wheat toast, cucumbers | |
| 3 | Whey protein shake, 1 tbsp peanut butter | |
| 4 | Tofu, brown rice, chicken breast, chinese brocolli | |
| 5 | Whey protein shake with Udos | |
| 6 | Casein protein shake, 1 tbsp peanut butter | |
| Average | Calories | 2900 |
| Average | Carb | 10% |
| Average | Protein | 70% |
| Average | Fat | 20% |
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
| Experiment Stats | ||||
| Date | Weight | BF% | LBM | Fat Lbs |
| 20-Apr-08 | 213 | 17.60% | 175.512 | 37.488 |
| 27-Apr-08 | 210 | 15.83% | 176.757 | 33.243 |
| 4-May-08 | 207 | 14.63% | 176.7159 | 30.2841 |
| 11-May-08 | 207 | 14.13% | 177.7509 | 29.2491 |
| 18-May-08 | ||||
| Experiment Total | -6 | -2.97% | 2.2389 | -8.2389 |
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!
