Just wanted to let you all in on the results of my Warp Speed Fat Loss experiment as it is soon coming to a close.
My Weight Loss Coach
Super Bowl Sunday is supposed to be a No Carb day, but lets be real, that’s not going to happen. Saturday will be the final day, so I will have the final weigh in on Sunday morning. This morning I felt a little bloated and not as lean or light as the previous day or two, but I weighed in anyway. I came in at a respectable 202. Not too shabby. Down a shade over 10lbs. This program works, period. Here is an example of a training day of mine, modified BSP style. (I can’t leave any of it alone, just not in my nature) This is an excerpt from my FitCast Forums training log, which you can check out HERE.
Monday Jan 19 – Day 15
Took a while to get going today. Just felt sluggish, though once we really got moving, I actually felt pretty good.
Pre Work: Foam Roll & Mobility
A1. Front Squat to 12″ box (tap n’ go) 2×3, 2×6
135 x 5
185 x 5
225 x 3
275 x 1
305 x 3
325 x 3
275 x 6
275 x 6
Like I said before, it was a tough start. We opened at 305 just to get things going, and that felt easier than expected, so went back to 325 to keep strength up. Curt was impressed.
A2. Prone Plate Switches 4 x 8x5lbs/side
B Circuit – Perform as meny sets of 6 reps of each exercise as possible in 10 minutes
B1. Walking DB Lunges with 30′s = 8 full sets
B2. Renegade Row with Pushup with 25′s = 8 full sets
No vest this week, and arms were ok. This circuit was still hard, though not as hard as before. We did get in that extra set of Renegade rows.
C Circuit – perform as many sets of 6 reps of each exercise as possible in 10 minutes
C1. Glute Ham Raises = 8 full sets
C2. Neutral Grip Pullups = 9 full sets
Definitely one of the worst ones. Just hard ass work. Got in an extra set of pullups.
D. I didn’t write down what we did here, and for the life of me I can’t remember. It was something.
All in all, definitely starting to feel really fit. Almost starting to enjoy this training. Almost.
While on Warp Speed Fat Loss, you have 2-3 “high” carb days which I outlined here, 3-4 “normal” carb days that I outlined here, and on Sunday you get a “no” carb day. Now this is an off-day from training, so it’s not so bad, but you only get 5 meals rather than 6. No peri-training nutrition here.
“No” Carb Day Breakfast
Mike wanted this day to be ultra-intense, not even veggies! His example days usually ran about 25 grams of carbs, with roughly 5 grams of fiber. These are residual carbs from peanut butter, protein powder, tiny amounts of cottage cheese or Greek yogurt. And the only reason I get this much is because of my size! For someone who is starting this program at 135, it is a whole different story. They are only getting roughly 12 grams of carbs!
Now I didn’t follow this plan to the T. Like I said in the beginning, it has been modified BSP style. I happen to be too big of a fan of veggies, and I am really starting to believe that eating a little more fruit than recommended, like my “high” carb day post-training carbs, has really helped keep the hunger at bay. Some of you may be skeptical, but there is plenty of evidence that keeping liver glycogen full, which fructose does, tells the body you are in a fed state. This not only helps keep away hunger, it helps to maintain lean mass. It’s a win-win. Tangent done. Anyway, so yeah, I added in a few things. Here is my BSP “no” carb day in all it’s glory:
Wake @ 8:00
Breakfast @ 8:30 – the usual, minus the apple
2 whole omega-3 eggs
1 cup egg whites
1.5 cups mixed veggies – broccoli, onions, orange and green peppers
1oz shredded reduced-fat mozzarella
1 tbsp salsa
24oz water
2 Stash Fusion Green/White Tea
1.2 grams EPA/DHA, 2,000 IU vitamin D, 1 multi
Snack @ 11:30
3 pieces reduced-fat string cheese
12 almonds
9 baby carrots
1 tbsp original hummus
1 Tazo Zen Green Tea
Greatest thing since sliced bread
Lunch @ 2:30
2/3 cup Friendship Digestive Health cottage cheese
1 scoop Vanilla Metabolic Drive
1/4 cup frozen raspberries
2 tbsp chopped walnuts
2 Raspberry Gardens Green Tea
Dinner @ 5:30 – Asian Turkey & Broccoli
8oz 97% lean ground turkey (or beef)
1 cup chopped broccoli
1 cup chopped mushrooms
1 tbsp Sesame Oil
1.5 tbsp reduced-sodium soy sauce
garlic powder to taste
ginger powder to taste
2 Asian Plum White Tea
1.2 grams EPA/DHA
Cottage cheese's best friend
Pre-Bed Snack @ 9:00 – Pumpkin Pie Cottage Cheese
2/3 cup Friendship Digestive Health cottage cheese
1/2 cup Libby pumpkin
1 scoop Vanilla Metabolic Drive
1 tbsp milled flax
2 tbsp chopped walnuts
cinnamon to taste
nutmeg to taste
1 Red Tea
1.2 grams EPA/DHA
Total Carbs for the Day = ~72 grams
Total Fiber for the Day = ~31.5
“Net” Carbs = 40.5 grams
Now don’t get in a hissy about the “net” carbs. I still count the total carbs towards my calories for the day, since we do know that fiber has about 1.5-2 cals per gram. I err on the side of caution with that one. In terms of digestible carbs, 40.5 is the number. Not too far off from what Mike wrote, it is much more palatable, and I am down a little over 9lbs since I started, so I would say it is still working just fine.
For those of you who have been following my Warp Speed Fat Loss adventure, I have been logging my training over at the the FitCast forums. The training has been SO much harder than the diet. These sessions are absolutely brutal. I think I understand now why CrossFit has such diehards. Not that I am doing CrossFit, but I think it is close enough where I can start to see how people get sucked into this style of training. I started this little shindig at a not-as-lean-as-I-used-to-be 212.2 lbs (which wasn’t too bad because I had hit 214 at one point). After one week I am currently down to about 207.5lbs. So, needless to say, it is working. Just want to get close to that 200 mark.
I am also not sure if many of you know this, but I did an interview for the FitCast a while back. It was Kevin’s first midweek show, so you can also check that out HERE.
Also as some of you may notice. I finally got my headshot up, though I don’t think that’s the one I am going to use. A big thank you to Kevin for getting that up for me though.
Finally I will leave you all with a little nugget. Vanilla Metabolic Drive is like candy. It makes everything taste better. My pumpkin pie cottage cheese recipe would not be possible without it. My new favorite snack with cottage cheese and frozen raspberries, is good, but Vanilla MD (and chopped walnuts) makes it unbelievable. So if you want an easy way to add high quality protein as well as a delicious flavor enhancer, I highly suggest it. You can try others, but I promise you will come crawling back.
So I’ve given you an example of one of my “high carb” days on Warp Speed. It was actually quite enjoyable. The trick really is to find meals that you like that fit the necessary requirements. It is honestly that easy. Now I don’t get to have that banana post training every day, so here is a regular Warp Speed day.
Wake @ ~7:45
Breakfast @ 8:15
2 whole omega-3 eggs
1 cup egg whites
1.5 cups mixed veggies – broccoli, onions, orange and green peppers
1oz shredded reduced-fat mozzarella
2 tbsp salsa
1 small McIntosh apple
24oz water
2 Stash Fusion Green/White Tea
1.2 grams EPA/DHA, 2,000 IU vitamin D, 1 multi
Snack @ 11:00
3 pieces reduced-fat string cheese
12 almonds
9 baby carrots
2 tbsp original hummus
1 Stash Fusion Green/White Tea
Intervals & Steady State @ 1:30
20oz water
2 scoops Grape ICE
5 grams leucine
3.5 grams creatine
Post Training @ 2:30
16oz water
1 scoop Chocolate MD
3.5 grams creatine
5 grams leucine
Lunch @ 4:30 – Asian Turkey & Broccoli
8oz 97% lean ground turkey (or beef)
2 cups chopped broccoli
1 cup chopped mushrooms
1 tbsp Sesame Oil
1.5 tbsp reduced-sodium soy sauce
garlic powder to taste
ginger powder to taste
2 Tazo Green Tea
1.2 grams EPA/DHA
Dinner @ 7:30
2/3 cup Friendship Digestive Health cottage cheese
1 scoop Chocolate MD
2 tsp natural peanut butter
2 tbsp milled flax
dash cinnamon
1 Celestial Seasonings Raspberry Gardens Green Tea
Pre-Bed @ 10:30
2/3 cup same cottage cheese
1/2 cup Libby pumpkin
1 scoop Vanilla MD
1 tbsp milled flax
2 tbsp chopped walnuts
cinnamon and nutmeg
1 red tea
1.2 grams EPA/DHA
As you can probably tell, it’s not all that different from a high carb day. I don’t vary the meals alot because I love what I eat, and it is easier for me to stay on track. This has honestly been MUCH easier than I expected. I highly recommend this programming to anyone interested in it. The training is VERY intense, so make sure you are cleared by a doctor and have already been training for a while. You could also just do the diet with a more normal training style and still get some good results. Either way, if you want to know more about it, check it out HERE.
With this being my 4th blog post this week, I think it just might be a record. Anyway, to the real story. This is a recipe that I picked up from Warp Speed that I really enjoy. I’ve modified it a little bit, adding the seasonings that I like and the mushrooms, so feel free to experiment and let me know how it comes out.
Asian Turkey and Broccoli
Ingredients
8oz 97% lean ground turkey (or beef)
2 cups chopped broccoli
1 cup chopped mushrooms
1 tbsp Sesame Oil
1.5 tbsp reduced-sodium soy sauce
garlic powder to taste
ginger powder to taste
Directions
Brown turkey on med to medium high heat (you can go higher if using stainless steel or cast iron cooking pan, for non stick I would stay there) in the sesame oil and soy sauce. Once meat is approximately halfway cooked, add in broccoli and mushrooms and stir. Sprinkle on powders and stir some more until evenly distributed. Enjoy.
There you go. Another delicious and easy recipe. Even if you aren’t following Warp Speed, you can enjoy this meal as is, or add in 1/2 cup whole or wild rice to spice it up even more.
I have taken the great template set up by Mike Roussell in Warp Speed Fat Loss, and made it even better. At least in my opinion. Let me know what you think. So far the diet has been a walk in the park. If ever do get hungry before I am set to eat again, I just drink some green tea. Here is my “high carb” day today.
Wake @ 7:45
Breakfast @ ~8:30
2 whole omega-3 eggs
1 cup egg whites
1.5 cups mixed veggies – broccoli, onions, orange and green peppers
1oz shredded reduced-fat mozzarella
2 tbsp salsa
1 small McIntosh apple
24oz water
2 Stash Fusion Green/White Tea
1.2 grams EPA/DHA, 2,000 IU vitamin D, 1 multi
Staple Warp Speed Snack
Snack @ 11:30
3 pieces reduced-fat string cheese
12 almonds
9 baby carrots
2 tbsp original hummus
1 raspberry green tea
Lunch @ 2:00
2/3 cup Friendship Digestive Health cottage cheese
1/2 cup frozen raspberries
1 scoop Vanilla Metabolic Drive
3 tbsp chopped walnuts
1 Tazo Green Tea
Dinner @ 5:00
1 low carb wrap (9 grams carbs, 4 grams fiber)
2 tbsp evoo pesto
1 tbsp guacamole
1 chicken breast
1 cup baby spinach
1/4 cup chopped tomato
1.2 grams EPA/DHA
1 Tazo Green tea
Great Wrap Addition
During Training @ 7:00
20oz water
2 scoops Grape ICE
5 grams leucine
3.5 grams creatine
Post Training @ 9:00
16oz water
1 scoop Chocolate MD
3.5 grams creatine
5 grams leucine
1 banana (30 grams carbs)
1 small McIntosh apple (15 grams carbs)
Delicious Carbs
Pre Bed @ 11:30
2/3 cup same cottage cheese
1/2 cup Libby pumpkin
1 scoop Vanilla MD
1 tbsp milled flax
cinnamon and nutmeg
1 red tea
2 celery stalks
1 tbsp natural pb
1.2 grams EPA/DHA
And that’s all she wrote. Basically I modified the around training nutrition. Mike had written to have 45 grams of carbs during training. This would conceivably come from something like maltodextrin or dextrose. I basically decided that if I am going to actually get some carbs, I would get it from something that will provide a ton of micronution, as well as replenishing liver glycogen and increasing hydration status. Hence why I chose the banana and apple. Mike had also written to get about 25 grams of protein during training, preferably whey. I chose to do BCAA’s during training and the whey/casein MD for my protein source immediately post. This way I get the greatest benefits from the combo for maintaining lean mass. I would love to hear people’s thoughts or questions on this one, so fire away.
It’s true. I’m hopping on the Warp Speed bandwagon. I have spent the last 3+ months slowly gaining mass and trying to get stronger. Well needless to say it worked. I went from about 197lbs to 214lbs. My max bench went from 315 to 345. My max trap bar deadlift went from 555 to 585. Along with those size gains though, came some unwanted, but expected, fat gain. At this point in my training career, it is virtually impossible to gain an appreciable amount of muscle, without an accompanying accumulation of fat. Fortunately, the plan from the outset was to go nuts and try to strip off every ounce of fat I gained by doing the incredibly effective Warp Speed Fat Loss program come January.
As some of you may know, we had a few clients at CP who successfully completed this program a few months ago. Eric had a great newsletter about it. Well now it is my turn, and the man featured in that newsletter is going back at it with me. He lost 12lbs in that month, and came out looking phenomenal. I know for me, it is going to be a struggle, but I have taken Mike Roussell’s diet and made a few modifications of my own. Nothing crazy. I will post an example day or two of what my Warp Speed Diet looks like, just to give you an idea.
My ticket to Ultra Lean
As for the training, I have modified the Cosgrove program to fit my needs and desires. Having put several clients through the program, it helped to see what they liked and what they didn’t and how to make some circuits harder. This program is going to smoke me. Also for those of you who read Tony’s blog, he is starting a new diet and exercise program called Tony gets Sexified. Well Tony, I am officially throwing down the gauntlet. We shall see who prevails!
Posted on January 30th, 2009 by Brian St. Pierre
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