Status page has been updated. Any questions feel free to ask me.

On Sunday (Oh........sunday, I look forward to you my dear and wonderful brotha!), I will post my dietary contents--post glucose depletion.

I look forward to stuffing my face. LOL

Meanwhile......no bloody mercy....

EDIT: Off to train, my old and aging butt


Best wishes

Chillen

You're so badass Chillen. Seriously hardcore. Good luck with your depletion!

When I go low/no carbs I lose the will to live. Serious props to you for sticking it out!

Sure looks like it's difficult. But difficult isn't an issue for me if it works. I've done a couple rounds of The Velocity Diet that were of indeterminate effectiveness. Certainly not offering the dramatic results promised. Given the difficulty and inconvenience of liquid diets I've concluded they're basically just a test of short-term discipline. One I've passed twice in my long up-and-down journey from 280 and 50%? bodyfat to 190 and 15%'ish.

The only other modes I've stuck with for more than a couple weeks at a time are Berardi-style and regular keto. That and the referenced "protein-sparing fast" which was really just a more extreme version of velocity (my second round, there). I wanted to see if Velocity would "do better for me" if I really dropped it very low on calories. This, for anyone in the audience getting ideas, was a very dumb thing to do for many reasons, and more importantly, less effective than regular Velocity partly because the calories were just too low and also because at the time I was exercising 3+ hours per day at 65-80% mhr levels. Recipe for motivational disaster!

In terms of fat loss, Velocity has been the more useful. I consider all of this speculation to a degree as, for anyone who's not aware, my process has in the past (until about 6 months ago) been one of a couple months of kicking ass and strict adherence to diet and training and then a couple months of sitting around eating whatever, but Berardi-style and keto both I think provide too constant a supply of energy for my wonderfully adaptive body to use up stores rather than just "downshift" into a more efficient use of nutrients. I feel great on Berardi-style and perform very well but my progress slows considerably, so much so that I would call it "maintenance", even in what ought be a small, medium or large deficit. On regular keto I was having fun eating a carnivore's diet but it was roughly the same as Berardi-style in that I think my body got used to it after just a little while. On Velocity or similar "keto with pwo carbs" I lack mental energy and am easily fatigued and noticably weaker. The tradeoff for which is some appreciable gains, by caliper assessment. I got all tiffy about not being able to see it in the mirror yet but I was still at 19.5% bodyfat, so, that was me being irrational.

I could go on at length about the clues pointing to an "Anabolic Diet" style approach, but in short it seems to me the sensible thing to try next. I'm sure I can improve on Velocity a great deal by better targeting my glycogen depletion with the right sort of training and then really taking advantage of that anabolic shift (in both rounds of velocity I made the majority of my progress in the first 10 or so days.. and I'm quite convinced this was due to not having a "reset" of sorts for a true cycle effect).

Wise words, thank you. Most of the people whose assessments I respect say something similar. Some of them rather less.. courteously, heh heh.

Coming from this background of ups and downs (though the trend has certainly been up overall, as above!) and being so preoccupied with metacognition as a rule, my concern for the past couple of months has been whether I'm saying, "Okay, this plan sucks" because I'm trying to find a way to avoid sticking with it or because it actually does suck with regard to achieving my true desires. More and more I'm leaning towards the conclusion that I simply lost sight of the real goal (which is that of body composition - health and performance are excellent too yes but I am already very healthy and in the past few months have certainly made it to moderately fit if I wasn't already) as I got caught up in the novelty of this runbikeswim stuff. The truth I've been forcing under the rug I think is that while I quite enjoy these things, I have no interest at all in competing in them and very little in doing them at great length day in and day out in order to do so. Hours of the stuff a day gets monotonous and what does it get me except forcing me to use the ineffective (for me!) Berardi-style nutritional plan and less energy for strength training not to mention leisure time. While on paper I'm committed to a half Ironman (and am still wondering just what exactly that $250 fee is supposed to be for haha) in my heart it's to finally making it to the body composition goals I set years ago. I feel it's such a waste to put all this drive and determination toward something that just doesn't interest me much. I feel I've already proven to myself that I could kick my ass all the way to doing this thing in August (despite being too out of shape to run a block what half a year ago?) but not at all that it actually benefits me at all to pursue it at this time. I have a strong intuition I will want to do it later but right now, I don't want to wait to say "I did the thing I set out to do and need to do," just so I can say, "Hey I did this thing some people think is fun but doesnt really do it for me at the expense of my body composition goals".

Since one of the purposes of this log is to be more open and direct with what I do:

A note on pre and post workout (glucose depletion) meal, or lack thereof (immediately):

Last meal before starting is about 4 to 5 hours before commencing workout. No carbohydrates in this meal, it is primarily Protein and some fat content (A mix of 1/2 serving NPB, flax/fish oil). I down about 3 to 4 cups of coffee. And finish with a ice cold tea based beverage (sweetened with Splenda). I also take one Aspirin (this is needed by previous history).

A brief on Post-work out (a glucose depletion set):

1. I wait approximately 2 hours before consuming a protein "based" meal. I let the biological processes take it course--no matter how awful I may feel before I eat one bite.

Today's is Whey protein powder (with 2 carbohydrates), and 2 small Salmon steaks. No fat content at this time.

2. Immediately after I consume two Ice cold pure tea beverages.

3. And, since I refuse to get caffeine tablets, I consume about 3 cups of coffee.

4. I have another meal in the evening, which is protein based, and about 20 grams of carbohydrates.

EDIT: 5. I Also ensure I get about 3-5 grams sodium, 1 gram potassium (at least), 300 mg magnesium, 800 mg calcium. When I work within glucose depletion attempts.

Water is consumed throughout the the day.

After the workout, I felt my age, LOL. I always do. It usually subsides in about an hour or so.

Saturday is going to be a different beast though. During these 48 hours, I tend to piss a lot (coffee [caffeine] and water leaving). I drink a lot of it anyway, I always have so its not really anything different in my diet, other than fitting rather nicely--as a diuretic, and minor stimulant (as if I need any more, lol)

Thus far all is good.


Best wishes

Chillen

Friday March 13/09

Strength
Deadlift 3 sets 6,6,6 reps

Superset:
Weighted Chins 3 sets 6,5,5 reps
Military Press 3 sets 6,6,6 reps

Close Grip Bench Press 3 sets 6,6,5 reps

Superset:
Palm Down Wrist Curls 2 sets 11 reps
Palm Up Wrist Curls 2 sets 11 reps

Reverse Curls 1 set 8 reps
Behind Back Wrist Curls 1 set 22 reps

Core Circuit / 2 sets:
Chinnies 32 reps
Supermans 9 reps
Plank 30 sec

I never had the oportunity to do my grease the groove training tonight cuz i was so busy at work. It was another tough night, but went well. My work capacity is getting better and better all the time.

The Second Depletion Workout is scheduled to begin a little bit later than scheduled. I had to take care of my neighbors 4 months old infant while she went to work unexpectedly. That is a workout unanticipated.

Wife gets home about 3:00PM, so I am shooting for 5PM; I see it as a humbling and terrible experience forthcoming. But, I rock harder than it. I had trouble sleeping last night, and this morning the light headaches began. A couple of Aspirins took care of that.

When I got up this morning (6AM) I had a couple of Chicken Breasts (500c), Broccoli, DAG/flax/fish oil, a Fiber supplement and a vitamin supplement. And about 5 8oz of water, and 3 cups of coffee (Sweetened with Splenda).

My second meal was mixed veggies (high fiber/low carbohydrate), Salmon and Crappie mix, with a high fiber tortilla (50c, 4 net carbohydrates) stuffed with 1/2 serving of NPB. Several more glasses of water, and 3 cups of hot coffee (strong).

Will post subsequent meals and other notations after I complete the depletion workout. My workout drink will be strong iced tea sweetened with Splenda).

No post workout meal, until 2 hours after completion.

I feel like a water cannon at the present.

Best wishes

Chillen

Saturday March 14/09

Beautifull day today so i went for a walk and had lunch while i was out.

25min (walk)
lunch
25min (walk)

Finished the Depletion workout just after 6PM.

I feel like road kill with Vulchers picking at my flesh.

But it can---------Do this-->

My veins in my head are pulsating (feels something as if I am banging my head on a brick wall), and I have a headache which I always get when I perform depletion workouts or lower carbohydrates at certain levels.

Took two more aspirins. Didn't do crap.

Synopsis:

Additionally, I am extending the calorie deficiency one more day (into Sunday, but the deficit with be at a lower deficiency set. Which basically means the deficit is reduced. Re feeds for Monday-Tuesday)

Sunday is a Workday (8), Training is off. Calories set to 1950. Carbohydrates 50 grams, rest mostly Protein, and 20 to 40 grams of fats.

Sunday mornings weight should be rather interesting. I lost over 6 pounds (not accounting for normal deviation) in water weight. I will fully disclose the details for both days (Friday and Saturday) in subsequent posts.

On Monday (upper) and Tuesday (lower): Purpose, 1. Glucose refill. 2. It is a also a Work day. and, 3. Additionally, I revert back to "normal" training, but use Periodization 2/3. Calories and macro nutrients are configured with these three variables in mind. Also, Creatine (MONO) is reintroduced.

The 24 hour cycle clock (for calories and macro nutrients) gets switched to 6PM to 6PM each day. Changed again on Wednesday.

Calories (Monday-Tuesday): MT-Line: 2,660 (with only work and training variables). Add in the needs of Glucose Re-fill (or bucket emptied), and this increases substantially. Calories are categorically doubled to about 5,100 calories. Most of the calories will be Carbohydrates, Fats increase to about 50 grams, and protein set to about 1.0 gram per pound. If you want more specifics, I can do this for those that ask. The point here is carbohydrates, and taking advantage of super-compensation. These two days, I just love.

I will then explain the rest of the week in training and dietary perimeters.


Best wishes,

Chillen

Good afternoon fellow goal seekers! SUP!

I feel like sh#t this morning. What a surprise. LOL.

Again had trouble sleeping.

24 hour cycle clock is from 6p to 6P, therefore re-feed (carbohydrate super compensation) begins at about 6PM on Sunday (for Monday's total), and ends the depletion/deficit period.

On Wednesday it shifts back (flip-back) 4 hours to 2P to 2P.

Dropped 8 pounds of mostly water weight thus far. I look like sh#t, feel like sh#t, Well, I am just a pile of messy sh#t at the present, LOL.

Part of the process I confess. I must suppress for success. I practice what I preach.

I respond very well to these 9 day trends though. Deficit/Depletion, Re-bound/super-compensation, Variable MT-Lines/variable surpluses-Carbohydrate shifting, protein variances (dependent on Carbohydrate shift), and keeping Fats about 20 to 50 grams. Muscle growth is slower (because of age) alas because I am wanting to stay relatively lean and keep fat accumulation under control (just makes life easier when I want to take it off); under no misconceptions nearing 50.

Monday's (upper) workout is basically a rebound workout, since it takes about 24-30 hours to get my strength back after depletion. I build off the former Periodization 3 workout statistics I keep (progression). The reps are mid (8 to 10, with 2.30-2.45(M) rest periods. Additionally, the reps are one to 2 reps from failure (to keep things in the tank). Tuesday's (Lower) is Periodization 2 (power) workout , Rest on Wednesday, and Thursday (upper) is periodization 2 (power), and Friday (Lower) is also Periodization 2 (power). I rest Saturday and Sunday, and then the following week, I switch a to Full-Body routine (with intervals) for the remaining of the cyclic period. Which I will explain as I move along with the journal.


Ready to knock this shiat out today......


Best regards,

Chillen

Sunday March 15/09

Finally seems like spring here.

1 hour (walk)

Spring IS here! I saw a robin today

Looks like you had a nice weekend of being outside! I went for a walk today as well with my roomie. On a side note, I won a free coffee on roll up the rim today

What's your schedule look like this week?

Its beautiful here too. Suppose to be 2morrow too. Which (Monday), I have decided to grill (No BBQ sauce, ha, ha--carbohydrates other sources) some Crappie, Chicken, and Bison for some of my protein meals.


What does the almighty, powerful, and super-natural Wes (), think about when he takes his walks?

EDIT: I am going to respond to your post, Focus, just acknowledging it, bro.


Best regards,

Chillen

I just came from there and i never win anything.

Im thinking of going for another walk since its so nice. I really want to go for a bike ride, but i need the rest so im 100% ready to go back to the grind tomorrow.

By my schedule do u mean for training??? If so its the same old crap. I want to include more and more conditioning as the summer gets closer, but im not real sure what ill do each day. I want to be more instinctive and go by how i feel and what i feel like doing, but it will prolly resemble what i did last week. Not necessarily in the same order, but 2 or 3 strength workouts and a couple conditioning sessions. A lot of it depends on how work goes and how my back feels.

How about you???

Where are u exactly??? Im in Fort Erie, right next to Buffalo and 15mins from Niagara Falls. If u dont want to say thats ok.

Bison eh??? Never tried it.

Actually i usually take an MP3 player and listen to some tunes. Clapton is my personal fav, but theres a bunch of stuff on it. Today however i went with my aunt, then we went for chinese food and a coffee.

I find walking to be like meditation in a way as i always feel very calm and relaxed afterwards. i used to go for 2 or 3 hour walks before i got a bike. Now i prefer to bike whenever i can.

We have a local butcher shop that has fresh bison/buffalo (hamburger, and what not) from a nearby herd here in Kansas.

Buffalo Nutrition

While similar to beef its tastes a bit sweeter, and I actually like it better than beef. I get my buffalo burger 95ish percent lean and it cooks great on the grill------great stuff.

That sounds too cool. Clapton......he was at his peak in my younger days, and his song about his son, touches my heart.

This brews beastly-awesomeness.


Best regards,

Chillen

Well.. I'm sort of in 2 places at the moment. I'm in Guelph during school living with my roomie/best friend, and when I'm not in school I'm in Sarnia, my hometown. My fiance lives there so I try to go as often as I can. Once school is finished in April I'll be in Sarnia permanently. I've never been to Fort Eerie, but I have gone to Niagra Falls, so beautiful!

I guess you get lots of exercise through you work. Going by how you feel is probably a good idea! My schedule right now is a full body weights day twice a week, with a core day once a week (there's push-ups and lunges in it as well). The other 3 days of the week are some kind of cardio. Sometimes it's a jog, sometimes kickboxing, sometimes sprint intervals. Then of course my rest day, which is tomorrow, yay!

I've never tried bison before...maybe I should look into it now that BBQ season is here! I've heard bison burgers are yummy