Last OFFICIAL day of the modified velocity diet

Friday was the last official day of the diet for me.

I followed it to a "V" (standing for Victory) up until after my workout. Then, it was time to EAT. I consumed a heck of a lot of calories in the form of sweet potato, corn, Sunchips... yes, sunchips, salmon, white beans and... strawberry shortcake (light coolwhip, fresh strawberries and a small foam cake mold). I felt so good and slept like a million bucks.

My measurements were OK, but I wished they would have been more significant. I really restricted as much as I could and worked out harder than most people would while following this diet. But, it was OK.

What happened is: I lost another 1/2 inch of my waist for a total of 1 1/2 inches for the 4 weeks, but nothing anywhere else. This 1/2 inch did make me somewhat happy though because I was expecting to be bigger due to PMS. I ignored my body weight because it wasn't accurate (PMS) and my body fat % was a bit lower at 17.5%. I took pictures and the loss was noticable in my waist area. Plus, I looked a bit harder all over.

So, it wasn't all for nothing. When I put on my bikini yesterday (Saturday) for the beach, I was impressed that I looked pretty damn hot (must have been all that food I ate the night before... haha) and it inspired me to keep going hard on a restricted diet for the next 2 weeks. Two weeks is my goal for now because that's when I make my way over to Vegas to speak at the ISSN meeting. Such fun!

I trained lightly on Saturday morning (lifted for 20 mins and did 1 hour straight cardio), and ate big all day. We went to the lake (as I mentioned) and I just ate a lot of food. I was so exhausted, so I needed it. Today, Sunday, I've just done some walking, and again another higher calorie day.

I can see how easy it is for people to get fat though. We've got so much access to high calorie foods and we don't do anything to burn it off. All the people I hung out with this weekend ate about the same as me... but they really shouldn't have, because they didn't work out all week long, nor worked out much at all.

Tomorrow, I'm going to use all my stored glycogen to hit the trails for a hard mountain bike day (probably climb for 2-3 hours) and will also lift later in the afternoon. I'll eat at maintenance (1800 to 2000 cals) or slightly lower with a 50% pro, 25% carb 25% fat split of only foods that I can calculate the calories on (which is what some people refer to as "clean foods" like chicken, tuna, salmon, rice, etc). Then, starting Tuesday, it's back to low cals of about 1200 to 1500 and 1-2 shakes per day with all whole foods and lots of vegetables until Sunday which I will eat one more maintenance day, and then back low again until I leave for Vegas (because in Vegas I won't have the luxury to calculate my food, but I will eat good).

It was nice to not have to count anything or weigh anything this weekend. Left me time to think about me and what I really wanted.

This is it: I want to be 16% body fat or less (that's reasonable). I want to be muscular. I want to be happy with myself and not let my diet craziness harm my relationship with Justin AND I want to be able to function normally around my friends (and not act like a food snob... which they all think I am anyhow).

Alright. Gotta work. Will post my food up until my trip to Vegas and will blog about more fun things,,,, like the craziness of Cassie's mind. And, some cool science news.

Here's my log for Friday. Have a great Memorial day!

Cass's diet record Fri May 25, 07. (Training Day)
So-so sleep last night. Slept 12 am to 7:15 am.

7:00 am - Got up, made Justin breakfast, cleaned the kitchen, took probiotics etc. Foam rolled quickly but didn't go for a walk because I had to start working right away on the book. Needed to get a lot done in the morning because didn't get much done last night and figured I wouldn't get much done again this evening.

7:40 am - Took greens and supplements = 30 cals, 6 NET carbs
8:00 am - Took 4 fish oil, and Rev-Z = 36 cals, 4 g fat

8:30 am - Drank first shake of day (made in blender): 1 1/2 scoops Dymatize whey, 1/2 cup frozen raspberries, 1/6 cup almonds, 1 tsp ground flax, and glucomannan = 296 cals, 38 g pro, 9 g NET carbs (17 - 8 fiber), 12 g fat

Worked at computer all day again. Didn't take as many breaks as I should have… was on a mission to get a lot of work done.

10:30 am - Shake #2 (made in blender): 1 scoop Dymatize Whey, 7 frozen strawberries, 1/4 cup almonds, and glucomannan = 320 cals, 32 g pro, 10 g NET carbs (18 - 8 fiber), 17 g fat

12 pm = Ate 1/2 a red bell pepper and 50 g of blackberries at 12 pm = 30 cals, 7 g carbs

1:45 pm = Shake #3 (made in blender): 1 scoop Dymatize Whey, 10 frozen strawberries, 1 Tbsp ground flax, 1 tsp ENOVA oil, and glucomannan = 242 cals, 27 g pro, 11 g NET carbs (18 - 7 fiber), 10 g fat

3:20 pm - Drove to get measurements done. Went grocery shopping, and drove back home.

5:10 pm - One scoop Dymatize Whey plus 20 g raisins and glucomannan = 161 cals, 23 g pro, 15 g carbs, 1 g fat

Totals so far: 1117 cals, 120 g protein, 58 g carbs, 45 g fat

Workout 6:30 to 8 pm:

THRASHER WORKOUT!!!!
1 1/2 hours of brutally hard weights and cardio. Burned at least 400 calories. At least.

Came home and BBQ'd with friends. Ate onion Sunchips (damn they were good), salmon, sweet potato fries, 1/2 corn of the cob, white bean and tomato Italian salad, Strawberry Shortcake. Felt like a million bucks!

This whole meal was about 700 calories easy and about 100 carbs at least. My muscles sucked up that food like they were starving for it (which they were…) Damn. That was awesome.

Modified Velocity Diet Day 27 - May 23

Cass's diet record Wed May 23, 07. (Workout Day)
Good sleep last night. Slept 12 am to 7:00 am.

7:00 am - Got up, made Justin Breakfast, cleaned the kitchen, took probiotics etc. While trying to wake up, I looked through some of the cookbooks I own to pick more recipes to modify for the new book today. By 7:40 am, I still felt a bit blah, so I went back downstairs to bed and rested for about 25 mins.

Finally got going at 8:15 am and went out walking/jogging with the dogs for 35 mins. Nice day again, which made me feel much better. Got in the house, showered, did a load of laundry and took greens and supplements.

9:30 am - Took greens and supplements = 30 cals, 6 NET carbs

Had a phone meeting again this morning from 9:45 am until 11:00 am, so didn't get to drink my shake right away. I was ravenous when I finally got off the phone as a result. THAT is why I tell women to eat within at least 2 hours of waking. Otherwise, you'll feel crazy when you finally do eat and may not want to stop. (I wanted to drink more… or dig into the bag of natural almonds,,, but I didn't)

11:00 am - Took 4 fish oil, and Rev-Z = 36 cals, 4 g fat

11:00 am - Drank first shake of day (made in blender): 1 1/2 scoops Dymatize whey, 8 frozen strawberries, 1/6 cup almonds, 1 tsp ground flax, and glucomannan = 291 cals, 38 g pro, 10 g NET carbs (15 - 5 fiber), 11 g fat

Worked at computer all day. Took breaks to do burpees, jumping jacks, bridges, etc when playing with my dog.

12:30 pm - Red Bell Pepper = 20 cals, 5 g NET carbs,

2:00 pm - Shake #2: 1 1/2 scoops LC Metabolic Drive whey, 1/6 cup almonds, 1 Tbsp ground flax, and glucomannan = 290 cals, 35 g pro, 6 g NET carbs (12 - 6 fiber), 14 g fat

4:30 pm -Shake #3: 1 scoop Dymatize Whey, 6 frozen strawberries, 1 tsp olive oil, 1 Tbsp ground flax, glucomannan = 218 cals, 24 g pro, 8 g carbs, 10 g fat
Peas and corn = 52 cals, 13 g carbs,

5:50 pm-(Was kind of hungry and going to the gym at 7 pm so had something) = 1/2 scoop LC MD, 20 g raisins = 56 cals, 14 g carbs

Gym workout, 7 to 8:15 pm.
10 min on crosstrainer plus upper body dynamic warmup
A1) Bench Press: 5 sets, 10 reps, 90 lbs
A2) T-bar row: 5 sets, 10 reps, 45 plate
B1) DB Incline Press: 3 sets, Alt arm 5,4,3,2,1 reps (total of 15 reps each arm), 30 lbs each hand
B2) One arm DB row: 3 sets, 10 reps, 35 lbs
Bicep curls, tricep dips as finisher.
20 min more cardio

Quickly changed and headed out from the gym to meet Justin for dinner where I met his friend from CA who was in town because his sister just passed away (sad, sad)

9:15 pm - Whole food meal: Mahi Mahi 7 oz (it had butter on it), steamed zucchini (1/3 cup), 3 tbsp whole wheat cous-cous (probably had butter on it too). Drank water and unsweetened iced tea = 354 cals, 45 g pro, 12 g carbs, 14 g fat

Totals = 1368 cals, 142 g pro, 74 g carbs, 56 g fat

It was great to socialize with Justin's long-time buddies. I wasn't so excited about eating out though and almost wished that I just drank a shake and had a fruit leather in my car on the way there because I didn't want to go too far off my eating plan. I still chose wisely and didn't eat as much as I possibly could of if I wasn't caring about it. I was a little snobbish too in that I wished I could have cooked the fish myself since I just KNEW the chef would cook it with some gawd-awful soybean oil or hydrogenated margarine. That's why I love going out for sushi and just having the raw fish - I know you can't mess that up too much.

Home at 11 pm, felt a little restless because of the caffeine so didn't fall asleep until about 12 pm.

Modified Velocity Diet Day 27 - Kick my butt sprint day

Tuesday's workout (yesterday) was AWESOME. I did a great sprint workout at the track and felt like I was floating when it was all over. See below for all the details.

Despite low cals, when I want to push myself I really can.

I'm glad I ate enough after my workout too, because today I don't feel like I'm in a fog as I do sometimes when I don't eat right after I kill myself training.

Oh, and yes, Aunty Flo (aka PMS) is on they way. That, or I'm pregnant.... ugh, let's not even joke about that. lol.



Cass's diet record Tues May 22, 07. (Sprint and Cardio Only Day)
Good sleep last night. Slept 12 am to 7:30 am.

7:45 am - Got up, made Justin Breakfast, cleaned the kitchen, took probiotics (normal morning ritual), foam rolled briefly (body wasn't really sore anywhere so didn't need to foam roll long).
Jogged outside with the dogs for 25 mins. Beautiful morning again.

9:00 am - Took greens and supplements = 30 cals, 6 NET carbs

Had a phone meeting at 9:30 am until 10:15 am, so didn't drink shake right away. Normally I would though.

10:15 am - Took 4 fish oil, and Rev-Z (no Se7en, just taking it in PM once a day) = 36 cals, 4 g fat

10:30 am - Drank first shake of day (made in blender): 1 1/2 scoops Dymatize whey, 8 frozen strawberries, 1.1 tsp olive oil, 1 tsp ground flax, and glucomannan = 239 cals, 34 g pro, 10 g NET carbs (13 - 3 fiber), 7 g fat

I thought I was still hungry after having my shake and I was going to eat a red bell pepper. But, I got busy working on the computer that I didn't get a chance to eat again, and by the time I thought about it again, I didn't feel like eating anymore. It's true that you have to give yourself at least 20 mins after eating before you decide if you're really still hungry.

Worked on computer all day. But, took breaks every 30 mins to an hour to play with the dog outside. Each time I threw the ball to him I would do burpees or jumping jacks or other plyo exercises until he brought the ball back to me (sometimes it was a little too long, so I helped him find the ball when it got lost… ). This kept me feeling energized all day and stopped me from eating when it wasn't technically "time yet".

12:15 pm: Shake #2 (made in blender): 1 scoops Dymatize whey, 6 frozen strawberries, 15 g whole natural almonds, 1 tsp ground flax, and glucomannan = 200 cals, 26 g pro (some from almonds), 8 g NET carbs (13 - 5 fiber), 7 g fat

3:15 pm: Shake #3 (made in blender): 1 scoops LC Metabolic Drive, 3 frozen strawberries, 1 tsp olive oil, 1 tsp ground flax, and glucomannan =168 cals, 20 g pro (some from almonds), 4 g NET carbs (6 - 4 fiber), 8 g fat
Also had 1/4 red bell pepper and some pureed broccoli = 20 cals, 5 g carbs

5:30 pm Shake #4 (pre-workout… but first, had to clean up the garbage bag that my dog destroyed in the front lawn when I wasn't looking… grr): 1 scoop Dymatize Whey, 1/4 cup frozen blueberries, 1 tbsp hemp seeds and glucomannan = 169 cals, 25 g pro, 6 g NET carbs, 5 g fat

6:50 pm to 8:35 pm - CARDIO TIME/Sprints and bike!
Biked over to the high school track on my rusty old mountain bike. It took me 1/2 hour to get there with constant peddling. Once I got there I thought I wasn't going to be able to do my sprint workout because I was a bit hypoglycemic, however, I pushed myself hard and actually ended up having a great workout. After a 10 min warm-up of walking/jogging, I sprinted the straights (100 m) and walked the curves for 8 laps. It was awesome! Then, stretched quickly and got back on my bike to go home. The ride back was a little slower because I was fried. Plus, the pain in my back from riding sucked the energy out of me (I've got a spondylolithesis on L5, so biking is really a pain in the…back). I got home at 8:25 pm and then proceeded to take out all the trash for garbage day tomorrow. We had a lot of bags because of all the cleaning we did this past weekend. All-in-all, it took another 10 mins to get this all accomplished and I made it harder by sprinted back up the long driveway after every load. I WAS POOPED.

That makes a good solid 2 HOURS of cardio today, and that's not no long-slow duration cardio either! Nice!

Had a shower and then proceeded to eat whatever I wanted because I had done such a crazy hard workout. I really didn't eat that poorly, but I did indulge in one homemade peanut butter cookie that my roommate had made for the new book. Ingredients were natural PB, Rye Flour, Sugar-free apple juice and spices. It was awesome and I really felt no guilt. All in all, it was about 30 g of carbs.

So, 9:00 pm - Whole food meal: 116 g cooked chicken breast with One Carb Ketchup, 6 fresh blackberries, 1 PB cookie, and 2 small homemade falafel (chick peas and spices), 1/3 cup frozen corn = 575 cals, 53 g pro, 45 g carbs, 20 g fat (from PB)

Totals: 1521 cals, 158 g pro, 103 g carbs, 53 g fat

Modified Velocity Diet Day 26 - May 21

Cass's diet record Mon May 21, 07. (Light Training Day with more Cardio)
OK sleep last night - my legs were achy and my shoulder was bugging me so I didn't sleep as good as I could. Slept 11:30 am to 7:30 am

Got up, made Justin Breakfast, cleaned the kitchen, took probiotics (normal morning ritual), foam rolled briefly (was tired and didn't feel so peppy). Went outside instead of walking on my treadmill and walked/jogged with the dogs for 40 mins. It was a beautiful morning, so I'm glad I got to enjoy it instead of staring at my wall busting my butt on the treadmill.

9:15 am - Took greens and supplements = 30 cals, 6 NET carbs
9:30 am - Took 4 fish oil, and Rev-Z (no Se7en, I'm cutting back the dose) = 36 cals, 4 g fat

9:30 am - Drank first shake of day (made in blender): 1 1/2 scoops Dymatize whey, 8 frozen strawberries, 2 tsp ground flax, 15 g whole natural almonds, and glucomannan = 282 cals, 36 g pro (some from almonds), 12 g NET carbs (18 - 6 fiber), 10 g fat

Worked on computer all morning.

11 am - 1/3 cup corn, 1/4 cup peas = 60 cals, 2 g pro, 13 g NET carbs,

12 pm - 1/2 cup corn, 1/4 cup peas = 80 cals, 2 g pro, 18 g carbs,

(For whatever reason I was just dying to eat peas and corn, so I did. I really absolutely love to eat these, and felt it was better than being in a pissy mood from avoiding something that my body would benefit from just for the sake of eating shakes).

1:20 pm - Shake #2 (in blender): 1 1/2 scoops Dymatize whey, 8 frozen strawberries, 2 tsp ground flax, 1 tsp flax oil, and glucomannan = 261 cals, 35 g pro 10 g NET carbs (18 - 6 fiber), 9 g fat
Also had more peas and corn = 60 cals, 2 g pro, 13 g NET carbs,

Drove to PT. Ate 20 g of raisins at 2:30 = 52 cals, 13 g carbs,

Drank BCAAs and then got to gym at 4pm.

Gym workout 4 to 5 pm.
Did 30 mins of quick tri-sets of 25 reps including: DB bench press with single leg DB with RDLs with single arm DB rows. Then, inverted rows with pushups and single leg bench sits. Good cardio on cross-trainer for 25 mins just as planned. (look ma! No hands! i.e. I didn't hold onto the bars…).

5:30 pm: Sushi dinner for whole food meal. 4.5 oz sashimi, bowl of miso soup and 3 pcs red dragon roll, 3 pcs eel roll and 2 pcs rainbow roll = 398 cals, 40 g pro, 35 g carbs, 22 g fat

8 pm- Shake: 1 scoop Dymatize Whey plus 6 strawberries, 1/6 cup almonds and glucomannan = 234 cals, 27 g pro, 9 g carbs, 10 g fat

9 pm - 1 red bell pepper and homemade broccoli soup (I made this containing glucomannan, fresh pureed broccoli, salt, pepper and onions) = 60 cals, 15 g NET carbs,

Totals: 1566 cals, 144 g pro, 144 g carbs, 46 g fat (almost gagged when I saw my carb totals… but it's from peas and corn which aren't even fully digested. So, I'm not too worried, but didn't mean to eat this much… yikes).

** I think I'm getting close to "that time of the month" because I'm displaying all the classic symptoms - probably explains some of my bitchiness this past weekend. In a way I do hope I have it, but in a way not. I'll just wait and see I guess.

Modified Velocity Diet Day 25 - May 20

I can't believe I've been doing this for a little over three weeks. Time sure does fly. The plan is to carry this out until at least this Friday and then see where I've gotten. So far, I'm still the same weight and I've been able to maintain the 1'' loss of my waist. Nothing spectacular, but it's still progress in the right direction.

This weekend was good. I stayed right on track with food and exercised a lot (mostly housework, but that's better than sitting all day, like I do during the week).

I've got a lot on my plate this week, so I just hope that I can keep my head on straight and focus depite the low cal level I'm putting myself at.

My plan for training this week is to do a little less weight training (40 mins max) and increase my cardio to at least 45 mins - 1 hour total each day. For today, Monday, I already walked about 40 mins so will do 30-40 mins of weights later this afternoon and then at least 25 mins of cardio (probably light sprints and walking on the gym treadmill).

Here is my record from yesterday. I was quite bitchy and brain dead this day... not fun.


Cass's diet record Sun May 20, 07. (Cardio Only Day)
Good sleep last night. Slept 12:30 am to 8:30 am

8:30 am - After getting up, walked fast on my treadmill, with incline for 20 mins. Good workout. Heart was pumping and felt great.

9:25 am - Took greens and supplements = 30 cals, 6 NET carbs
9:45 am - Took 4 fish oil, Se7en and Rev-Z= 36 cals, 4 g fat

9:50 am - Drank first shake of day (made in blender): 1 1/2 scoops Low Carb Metabolic Drive, 10 frozen strawberries, 1 Tbsp ground flax and glucomannan = 226 cals, 32 g pro, 11 g NET carbs (16 - 5 fiber), 6 g fat

Justin and I went to Costco and Home Depot to get morning errands done and pick up new shelving for the basement.

Home at 12 noon and had to eat again - Shake #2: 1 scoop Low Carb Metabolic Drive, 5 frozen strawberries, 1 Tbsp ground flax and glucomannan = 186 cals, 26 g pro, 7 g NET carbs , 6 g fat
Also had 75 g fresh blackberries = 40 cals, 9 g NET carbs

We worked in the basement most of the afternoon building shelves. I was cranky and nasty to Justin… side effect of low cals and stress. Don't like being this way.

The whole time we were doing this, our other roomies were brewing beer, hanging out in the sun and grilling. Justin had to join them, but I just didn't feel social. I hung out a bit, but really wasn't in the mood to be there long. Is this what the attainment of a lean body composition is all about? I remember having these shitty days when I dieted hard before and always wondered why I did that to myself. Oh well, the only way you understand something totally is if you engage in it yourself (referring to dieting hard to lose body fat fast).

3:15 pm - Shake # 3: 1 1/2 scoops Low Carb Metabolic Drive, 5 frozen strawberries, 75 g blackberries, 1 Tbsp hemp seeds, 10 g almonds and glucomannan = 266 cals, 30 g pro, 14 g NET carbs , 10 g fat
Took 4 more fish oil = 36 cals, 4 g fat

Worked in basement more. No sitting. All standing.

6:10 pm - Workout at home time: Foam rolled, abs, push-ups, lunges, hip lifts, bridges, rotator cuff work. Then, walked on treadmill from 6:30 to 7:00 pm. Great workout. I was a little hypoglycemic though during the walk and by the end I thought I was going to fall off the treadmill -not cool

Showered, made dinner.
7:20 pm - Whole food meal (at leftovers to get them out of the fridge and ate the creamed gluco-caulifower I just made): 2.75 oz salmon fillet, 1.45 oz grilled chicken breast with 1 tbsp Carb One Ketchup, 75 g brown rice with 1 tsp canola oil, 100 g plain low-fat yogurt with cucumbers and dill (sounds weird, but tastes awesome), 1 cup cauliflower = 352 cals, 37 g protein, 24 g carbs, 12 g fat

10 pm - Red bell pepper and more cauliflower = 50 cals, 2 g pro, 10 g carbs,

Totals: 1176 cals, 127 g pro, 72 g carbs, 42 g fat

Bed at 11 pm

Modified Velocity Diet Day 24 - May 19

Cass's diet record Sat May 19, 07. (Training Day)
Good sleep last night. Slept 1 pm to 9:30 am

Justin and I got to sleep in again this morning because it was Saturday and we could.

For some reason I decided that it would be a good idea to get Justin to teach me to mow the 1 acre of lawn we have with the HUGE lawnmower he owns. I've mowed before, but, since Justin is OBSESSED with the lawn, he only lets me mow the back so no one will see that the pattern I laid wasn't as straight as it should be. Since the lawnmower is so big, it is very hard to maneuver and hurts my hands as I'm driving it. The thing is just a beast. All in all, it took me a 1/2 hour to mow the lawn, and I felt so guilty as I was mowing because I know how much Justin likes it to be perfect, so I swear, I went over the thing twice just to make sure I didn't miss anything. Anyhow, it was a good cardio session versus walking on my treadmill and staring at the wall (my treadmill faces a concrete wall. Not too exciting).

10:35 am - Took greens and supplements = 30 cals, 6 NET carbs
10:50 am - Took 4 fish oil, Se7en and Rev-Z= 36 cals, 4 g fat

10:50 am - Drank first shake of day (made in blender): 1 1/2 scoops Whey Hydrolysate, 45 g fresh raspberries, 1 tsp ground flax and glucomannan = 200 cals, 35 g pro, 6 g NET carbs (10 - 4 fiber), 4 g fat

Stomach was good again this morning.

After mowing the lawn, I had about 15 g of raisins, drank my BCAAs and Justin and I went to the gym = 44 cals, 11 g carbs,

Gym workout 1 pm to 2 pm:
Dynamic warm-up and abs (no rest between sets below;)
A1) Horizontal cable wood chops for abs: 3 sets, 20 reps each side, 50 lbs
A2) Standing single arm cable row and squat: 3 sets, 15 reps, 40 lbs each side
B1) Bulgarians: 4 reps, 12 reps each leg, 25 DBs in each hand
B2) Single Arm Flat DB Bench Press: 4 sets, 12 reps each arm, 30 lbs
C1) Incline Bench Press: 4 sets, 10 reps, 60 lbs
C2) T-bar rows: 4 sets, 10 reps, 45 lbs
D1, 2) Decline bicep curls, Tricep kickbacks: 2 sets, 15 reps for the burn
10 mins crosstrainer
** was feeling kinda shitty for this workout, probably due to the fact that my cals were so low yesterday and are so far today.

Justin and I went from the gym to Ted's Bison Steakhouse for lunch, but I really couldn't eat anything. I looked through the menu and everything turned me off. I didn't want to eat something because I was frustrated that I hadn't lost a lb or any inches in my last measurement. Plus, as I looked around the restaurant I was disgusted by all the obese people scarffing down cheese covered French fries, onion rings and overly huge salads covered in gobs of soybean oil and sugar salad dressings. So, I drank sugar-free ice tea and just watched Justin eat. I realize this was a bit dysfunctional, but I wasn't interested in eating anything. Justin was mad that I did this, but he got over it.

We finished lunch at 3 pm and when I got back to our car, I drank a scoop of Whey that I had brought with me just in case and had a fruit and nut bar (Cliff bar nectar: 160 cals, 4 pro. 27 g carbs, 4 g fiber, 6 g fat). = 250 cals, 26 g pro, 23 g carbs, 6 g fat

Came home, had a quick nap and did more cleaning.

5 pm - At home, blender shake: 1 scoop LC MD, 20 g raspberries, 1 tsp ground flax, glucomannan =119 cals, 20 g pro, 3 g carbs, 3 g fat

Worked in the basement cleaning etc, and then had dinner at 7:30 pm

7:30 pm - Whole food meal: 6 oz sushi grade tuna with wasabi sauce, 1/2 cup peas anc corn, 1/2 cup spinach = 274 cals, 40 g pro, 15 g carbs, 6 g fat

Went outside from 7:45 to 8:30 and finally planted my sunflowers seeds that I had pre-sprouted this week in the house.
9:30 pm - hungry again so had a shake of 1 scoop LC MD plus 1 tsp ground flax = 106 cals, 20 g pro, 2 g carbs, 2 g fat
Also had peas and corn (I wrote a story my first year in University about how much I love peas…) and took 4 more fish oil = 96 cals, 2 g pro, 13 g carbs, 4 g fat

11:00 pm - Mixed veg (brocc, caul, red bell peppers, peas) = 40 cals, 10 g carbs,

Totals: 1200 cals, 143 g pro, 89 g carbs, 30 g fat

I was so lethargic and bitchy today - I don't like being like this. Probably a sign that I wasn't eating enough - BUT, that also is the tell-tale sign for a woman that she's at the lowest level of cals needed to produce weight loss.

Modified Velocity Diet Day 22 - May 17

Cass's diet record Thurs May 17, 07. (Training Day)
OK sleep last night. Slept from 11:30 pm to 7:15 am.

Was woken up at 6:50 am by Justin getting ready for work, but I just didn't want to get out of bed just yet, so I asked him to make his own breakfast so I could sleep in a bit longer. He wasn't happy….
Got up finally at 7:40 am, had probiotics and foam rolled quickly because I had to be out the door by 8:20am. Weighed myself and was 129 lbs. Not sure what to think about this because I've definitely leaned out.

8:00 am - Took greens and supplements = 30 cals, 6 NET carbs
8:15 am - Took 4 fish oil, Se7en and Rev-Z= 36 cals, 4 g fat

8:35 am - Drank first shake of day (made in blender) while driving: 1 1/2 scoops Dorian Yates Propeptide with 1/6 cup whole natural almonds, 1 tsp ground flax and glucomannan = 238 cals, 34 g pro, 3 g NET carbs (9 - 6 fiber), 10 g fat

Note: Realized this AM that I need to stop drinking the casein and whey concentrate proteins (like DY PP) because right after drinking this, my stomach would NOT stop talking to me and it got bloated. I have a history of stomach ailments and I know I'm lactose intolerant. Lately my GI tract has been giving me a whole lot of trouble (hence the GI appt yesterday), so for the remainder of my 8 shake days, I'll switch to a pure whey hydrolysate, the LC MD by Biotest and I just bought Dymatize whey with lactase already in it. That should help reduce the bloating and tummy issues.

Had physical therapy tx for shoulder and knee. Then, drove around doing errands and got to gym at 11:15.

At 10:45 am - Had fruit leather for pre-workout carbs = 36 cals, 9 g carbs

Worked out pretty hard from 11:15 am to 12:20 pm
Did 15 min of warmup and Dynamic stretching.
A1) Push Press: 4 sets, 10 reps, 65 lbs
A2) Front Squat (no rest between PP and FS. 60 sec rest between combined ex's): 4 sets, 12 reps, 65 lbs
B1) Seated neutral grip shoulder press: 3 sets, 12 reps, 20 lbs each hand
B2) Reverse Lunges: 3 sets, 12 reps, 20 lbs each hand
B3) Weighted Decline Russian Twists: 10 lbs
C1) Lateral raises: 3 sets, 15 reps, 10 lbs each hand
C2) 1 arm DB row: 3 sets, 12 reps, 30 lbs
C3) Reverse Crunch
D1) Tricep kickback, Preacher curl, Prisoner squats (quick giant set as a finisher): 2 sets

12:30 pm - 1 scoop Whey hydro (mixed in shaker while driving… it got pretty messy in my car) and 1 fruit leather =136 cals, 24 g pro, 10 g carbs, 0 g fat (I would have preferred if there was fiber in this or some flax oil to slow nutrient absorption a little)

Drove around after gym to pick up groceries for book cooking tonight. Took about an hour.
2:15 pm - Whole food meal at home: 150 g grilled chicken breast, 2 small corn of cob, 20 g whole natural almonds = 443 cals, 50 g pro (some pro from corn and almonds), 36 g NET carbs, 11 g fat

Totals so far: 931 cals, 108 g pro, 64 g carbs, 27 g fat

4:00 pm - went in kitchen and my roomie was making food for the book. She made broccoli slaw and a yogurt cucumber snack. I tested them out because I was hungry ** should have just had another shake (about 1/4 cup plain low fat yogurt, 1 cucumber, 1 tsp olive oil, 1/2 red bell pepper) = 97 cals 4 g pro, 9 g carbs, 5 g fat

5:00 pm - had to eat because my brain was shutting off: 1 1/2 scoop Dymatize Whey Banana Smoothie with 1/6 cup almonds and 50 g fresh raspberries = 270 cals, 38 g pro (some from almonds), 7 g carbs, 10 g fat (Also had 2 fish oil)
Felt good after eating this.

Totals: 1298 cals, 150 g pro, 80 g carbs, 42 g fat

6:30 pm - Lost control and ate a medium bowl of broccoli slaw made with carrots, red bell peppers, zucchini, onion and olive oil = 175 cals, 10 g NET carbs, 15 g fat Then,,, almost ate an entire breast of chicken, but stopped after chewing one bite.. felt guilty

8:45 pm - 1 1/2 scoops LC Whey with Sugar Free Raspberry Flavor and 10 g almonds = 210 cals, 36 g pro, 3 g carbs, 5 g fat

9:15 pm - had another scoop of Whey = 100 cals, 21 pro, 1 carb, 1 fat

Totals: 1790 cals, 211 g pro, 94 g carbs, 61g fat

My calories are largely derived from vegetables and protein, so I'm OK with this day… I just really needed to eat because my brain was shutting down frequently due to stress of work. BCAAs are definitely a savior though to prevent me from TOTALLY losing it.

Welcome to my new blog!

Thank you for visiting my new blog! I will update my Velocity diet experience later this afternoon!