Velocity Explained.

Today's more than an AR day, it's completely Off. Good day to catch up on this program reporting.
Check the chart below, last week was my heaviest frequency since my triathlon days. Any day in red is a day I blew up the Velocity-ish program.

Coming in, I logged two weeks on the Lose It! app. Nothing special, just an eye-opener in a couple of grand ways: one, I thought I was eating twice the amount of protein that I actually was eating, and two, I was eating more than twice the carbs I needed to be eat- er, drinking.
Oh yeah, I wasn't exercising worth a crappé either. Here are those control weeks:
Yes, scroll like heck, blogspot is retarded.

Control	Fat	Sat. Fat	Carb	Sugars	Protein	F/C/P%	Calories	Exercise
M30 c1	117	35	88	6	101	58-20-22	1840	-
T31 c2	165	50	226	49	152	50-30-20	3058	1x 30 mins
W1 c3	138	35	159	38	128	52-27-21	2437	-
T2 c4	159	44	144	38	122	57-23-20	2886	-
F3 c5	127	38	210	58	109	47-35-18	2690	-
S4 c6	120	38	88	26	142	54-18-28	2403	1x 31 mins
S5 c7	99	30	336	74	93	34-51-14	2700	-
Week c1	132	39	179	41	121	50-30-20	2573	2x 61
M6 c8	102	32	341	90	108	34-50-16	3086	-
T7 c9	118	28	207	107	80	48-37-15	2149	-
W8 c10	48	17	132	8	64	36-43-21	1345	-
T9 c11	200	88	202	27	154	56-25-19	3264	1x 10 mins
F10 c12	70	20	324	24	121	26-54-20	2601	-
S11 c13	98	26	160	33	127	43-31-25	2216	-
S12 c14	102	29	163	17	99	47-33-20	2399	1x 11 mins
Week c2	105	34	218	44	107	42-39-19	2437	2x 21

Okay, enter my bastardized version of the Velocity program. The basic idea here was to graze (eating 5x/day on three hour intervals), trash myself with nearly daily double sessions, and convert fat to muscle. Yes, I know that this is physiologically impossible.

Nutrition	1 - 700	2 - 1000	3 - 1230	4 - 1530	5 - 1830
2000 cal benchmark, 2200 acceptable	3 eggs, coffee or watered juice with C - 306 cal/20g protein	Pro shake - 280 cal/54g protein	Beer Nuts 425 cal/17g protein & carb, or comparable	Pro evolution shake - 320 cal/68g protein	Meal (up through 700 cal) or Pro Shake

Breakfast is composed of 3 whole eggs and some days some apple juice with the Vitamin C water. A protein shake or two to keep the protein levels above the carbs. Days where the carbs are over limit are marked with a number and a b ... notation regarding the liquid carbs that blew up week two.

I was still using Lose It!, and set the goals there to go from 221 to 204 (which gives a calorie allowance of 2200/day). Velocity is at 2000 per exercise day, and 1700 on non-exercise days. I generally disregarded the Lose It! settings which allow for more caloric intake when exercising, and mentally shot for the 2000 cal/day as a benchmark. I did use Lose It! to journal my nutritional intake and kept these as loose objectives:

- 100 grams of carbs a day, any day over 100 grams of carbohydrate is a fail day

- 33/33/33% for nutrients, preferably 40/20/40% with carbs as the lowest - any day where carbs go over 30% is a fail day

- Per the velocity diet, 2000 calories per day on exercise days, 1700 on non-exercise days, but I'm looser on the caloric intake than on the nutritional percentages

Work involved, for me, super hi-frequency. 10x sessions a week; four AM runs, four PM resistance sessions. Looks like I blew off the Friday PM session, mostly.

Work	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
AM	S Run - 1/1	S Run - Hills/Grades	Off	Murph - Pulls	Dice Run	Cleans/KB	Yokuts Mixed Run - Pull/Dips
PM	Wl - Deads	Ca - Pulls	Off	Cl - Front Sqt	Wa - Push	Off	Off

Maybe I'll post my befores when this is over. But not now. Here's the first two weeks of four:

Velocity	Fat	Sat. Fat	Carb	Sugars	Protein	F/C/P%	Calories	Exercise
M13 1	34	11	29	14	60	47-17-36	1603	1x 32 mins
T14 2	76	24	61	19	172	42-15-42	1666	2x 64 mins
W15 3	94	24	162	21	166	39-30-31	2157	1x 33 mins
T16 4	66	23	110	25	157	36-26-38	2186	1x 51 mins
F17 5	95	31	67	26	196	45-14-41	1891	1x 34 mins
S18 6	163	49	92	19	192	56-14-29	2617	off
S19 7	111	45	55	26	144	56-12-32	1871	1x 59 mins
Week 1	92	30	82	21	155	46-19-35	1998	7x 273
M20 8	129	65	212 4b	19	211	41-30-30	3322	1x 40 mins
T21 9	126	44	68	21	194	52-13-36	2227	1x 33 mins
W22 10	82	27	89	7	142	45-21-34	1731	2x 64 mins
T23 11	52	17	268	61	136	23-51-26	2145	2x 86 mins
F24 12	96	31	163 1b	38	185	38-29-33	2346	1x 20 mins
S25 13	93	24	75	13	196	44-16-41	2060	1x 72 mins
S26 14	91	27	223 4b	43	168	35-37-28	2793	1x 58 mins
Week 2	96	34	157	29	176	39-29-32	2374	9x 373
	Fat	Sat. Fat	Carb	Sugars	Protein	F/C/P%	Calories	Exercise

Week two was a bust for carb intake. Exercised like a maniac during week two. 12 out of 14 fail days during the control weeks, down to 6 fail days out of 14. Now, there are two weeks remaining to pull the entire show together. I can do better.

Sucks to have something to prove to yourself. It's like standing in a hole that you've dug and realizing that you had to work to get so low.