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Old 04-15-2009, 07:36 PM   #11
Derek Weaver
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What Mike said. More movement, fewer high intensity sessions steady lifting and fewer calories.

Did you use the nifty V-Diet Calculator?

In addition to helping restore leptin to more normal levels, carb refeeds are good to help get thyroid going.

At 26% BF I would do one per week at most, and like Dave said, DO count calories.
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Old 04-16-2009, 03:56 AM   #12
Emily Mattes
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Yeah, the V-Diet caculator actually put me at 1400-1500/1800, at least for Velocity Diet 3.0. I'm using 2.0 levels.

I will work on incorporating more NEPA, I guess. Lord I hate that stuff. Will probably be stopping the V-Diet, though, as it doesn't seem to be doing that great.
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Old 04-16-2009, 04:31 AM   #13
Allen Yeh
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How much NEPA are you doing?

What other supplements?
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Old 04-16-2009, 10:03 AM   #14
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Originally Posted by Allen Yeh View Post
How much NEPA are you doing?
There should be a forum penalty for using any technical abbreviated terms found at T-nation.....as walking used to be good enough, now we need to call it NEPA?

Allen....you are in forum time out for 1 day. Now go think about what you have done. Ha.
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Old 04-16-2009, 10:12 AM   #15
Dave Van Skike
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Quote:
Originally Posted by Mike ODonnell View Post
There should be a forum penalty for using any technical abbreviated terms found at T-nation.....as walking used to be good enough, now we need to call it NEPA?

Allen....you are in forum time out for 1 day. Now go think about what you have done. Ha.
What's wrong with the national environmental policy act?

Emily, I would say stick it out, ramp up daily walking....a lot, this kind of general low cost excercise absolutely rules for recovery, mental health and background kcal burn.

and start folding in real food under the same basic policies of a the diet. very low calories, zero to no carbs, adequate supplements of fish oil. I bet you'll learn more by tweaking it than you will by bailing out. everyone is a science expirement on one.
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Old 04-16-2009, 11:45 AM   #16
Arien Malec
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What Dave said, plus carb-ups/higher calorie days timed around larger workouts at a frequency commensurate with your %BF (every 8-10 days at your currently %BF, and trending downward as you lean out).

E.g.,:

8 days LC/low calorie, with your regular program + walking + biking/rowing/swimming

Note: a good protocol for fat loss is: your regular weight training workout or high intensity interval/metcon + 30 minutes walking/rowing/biking/etc + a high intensity finisher.

At the end of the 8 days, after an particularly intense workout, do a post-workout carb up then continue for ~2 days with normal calorie, somewhat higher carb eating, then back to the grind.

Shrink that 8 days as you lean out.

I bet that's more like RFL than Velocity... (I have UD2.0 and SFS but not RFL, but Lyle's the man).
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Old 04-16-2009, 11:47 AM   #17
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One more point: women have a hard time cutting calories enough to trigger rapid fat loss without going into metabolic shutdown, so need more effort to create a deficit -- thus the importance of things like walking/rowing/swimming/biking/running, etc.
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Old 04-16-2009, 11:50 AM   #18
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Still one more point: All out war for 4 weeks, then go back to your regular program. Then, before Disney Princess Tatoo (DPT) time, schedule another all out war. Plus, you can do another trick a week out from DPT time, and manipulate water loss to get you under the magic threshhold. Anything to avoid DPT....
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Old 04-16-2009, 06:54 PM   #19
Emily Mattes
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Well, my job is basically NEPA, since I work in a coffeeshop/cafe and am moving around all day. But on top of that I was doing 30 minutes walking on workout days, 45 minutes on rest days, with at least 15 minutes of that fasted.

Supplements, I was taking a B-complex, multivitamin, biotin, iron supplement, magnesium, and zinc. I ran out of ZMA, otherwise I'd be taking that instead of the magnesium and zinc.

I've started to actually gain weight (!) so I've decided I'm stopping the diet for now. I'm going to go back to my normal methods that worked (if at a slower rate than the Velocity Diet is supposed to work), and see where that gets me. If in a month it looks like I'm going to be totally screwed without drastic measures, I'll investigate Rapid Fat Loss.

I guess I didn't expect 25-26% to be at that point where it was that difficult to lose weight. I thought crazy amounts of NEPA and super low-calories and all that crazy stuff was something women only needed when they wanted to drop much below 18-19%. I mean, ultimately, I don't want the tattoo, so I'm going to get there, but if it's going to be water weight it'll be water weight. If getting to a "true" weight of 155 or 19% body fat is going to require two hours of fasted walking every day and living off of chicken and broccoli for the rest of my life, screw that.
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Old 04-16-2009, 07:36 PM   #20
Derek Weaver
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Have you had any blood work done? It seems pretty early for metabolic slowdown to crash so severely that you've put weight on...
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