MAN ON THE BOARD!!! MAN ON THE BOARD!!! MAN ON THE BOARD!!!
Hello there.
This is the other half of the equation. I'm the Husband of Kim, the task master of the task at hand, the mixer of shakes, and the fellow who's playing Clyde to this Bonnie lass.
My name is Matt :)
Kim has said that she's been asked by a few individuals (who shall remain nameless in an attempt to keep their families and friends from further questioning their sanity) how they too can undertake their own 28 days. Kim, in turn, turned to me and asked me how they could have four weeks of fun for their very own.
So, here it is.
I figured out that the cost for everything per individual for the shakes and suppliments is APPROXIMATELY (will vary a bit from person to person and brand to brand) $170. $156 was for shakes (our total cost divided by the 3 people who are doing the 28) and a few big bottles of psyllium husk and fish oil. There's alo the m.o.d. (meal of the day), but hey, you're on your own for that.
First things first: you'll need to figure out your calories based on your weight and age. Since this is based on a diet that already has a handy-dandy calculator for that equation, I use the numbers from this: http://www.tmuscle.com/free_online_program/sports_body_training_diet_velocity/velocity_diet_Program_30?vdietNavTop
Once you've got your auto-generated numbers, you're ready to get to work. You'll need the following:
4 shakes a day on non-workout days + 1 meal (one extra shake per day made with milk for workout days, post workout), 6 grams of fish oil spread out throughout the day, a multi vitamin, and some fiber (2 psyllium husk caps with each shake, some fiber chews, ground milled flax seed, etc) and lots of water. A little personal blender is nice too as you'll be drinking most of your food for the next 4 weeks. You'll have to figure out the calories and whatnot for each shake and meal, or if you need help with it message Kim here and I'll work 'em out for you.
Btw, no carbs, no sugar, no skipping meals, no missing shakes, no cheating. The more you stick to this motto, the better your results will be
An example of the days will look like this (this is for a 180 lb, 30 year old woman) :
Calories
non-workout days: 1,485
Workout days: 1,815
Protein grams
non-workout days: 220
workout days: 246
Fat grams
non-workout days: 42
workout days: 42
Carb grams
62
113
Fiber grams
27
27
That's roughly 2 scoops of protein powder per shake 4x a day plus a meal of 8 oz chicken/turkey/lean beef/lean pork, a large salad, 2 tbs dressing, and 1 cup green veggies. Shakes are mixed with water and ice. If you can't stomach that some can still do the diet with 1% milk (not great, but it works for some) at a ratio of 8oz 1% milk and 1 scoop per shake to replace the 2 scooper with water.
Shakes and meals should be fairly evenly spaced (3 hours seems to work most days). If you get really hungry in-between shakes, you can have half of the next shake early. You should always end the day with one of the shakes. Don't make the last feeding a meal, or you won't stop eating!
Otherwise, 3 weight lifting days a week with 30-60 seconds rest between sets. Try to start off with the workout on the site that I linked above. If that's too weird/hard, lemme know. Also,
45 minutes of low intensity activity (walking@ 3.5-4 mph, house cleaning, mowing) every day.
Don't go jogging to make this "better". You'll just burn muscle. Keep it simple, frequent, and steady. It's only 28 days.
Now, weigh and measure yourself the day before you begin to get a base line. measure
Neck:
shoulders,
Chest @ nipple line
right bicep
forearm
rib cage
waist @ belly button
waist @ largest
hips
right thigh midway between knee and hip
right calf
ankle (for a base line of your bone size)
Weigh-in and measure again every 7 days in the morning after going to the restroom but before your shower/ingesting anything. Take pictures every 7 days too from front, sides, and back. Don't suck in the gut, don't stick things out, don't flex...just relax.
Drink at least 64 oz of water a day and shoot for 1 gallon (128 oz) a day.
Finally, TELL EVERYBODY THAT YOU'RE DOING THIS FOR 28 Days!!!! The more others know, the more accountable you are, the higher the price of quitting! If it gets hard, post here. If it's working great, post here. etc. etc.
Good luck crazy people and welcome: we love company :)
+Matt
OOH Matt, ashamed to post this here, but I quit even before I start. :-)
ReplyDelete"This program is not recommended for you. Your personal information falls outside our program guidelines for body weight."
I just checked the website... Here's what it told me.
ReplyDelete"This program is not recommended for you. Your personal information falls outside our program guidelines for body weight.
Guidelines for Body Weight
Men
160 lb – 265 lb
Women
125 lb – 200 lb
But then it went on to give me the info that I requested.... So go figure. Obviously I too fit out side of their guidelines. But I'm still doing it! Well not this one. It's too expense for me/us. I'm doing the Matt Modified version. Much cheaper... I buy the supplements (vitamins and fish oil) at Walmart and the protein powder can be from Amazon.com.
Okay, so would it be terrible to do it for 21 days, then take off for 3 days and then do 8 days? LOL I have a wedding to attend out of town on June 27. While I'd like to think I can stick to it - um, we're a crazy party family at weddings!
ReplyDeleteOh, and can I buy the stuff at GNC or one of those places?
Hi Genette!
ReplyDeleteSure! I don't see why 21 days wouldn't be better than no days. You should definitely be able to buy the stuff at GNC. When you're buying your protein, make sure it has as little sugar/carbs in it as possible. A good average would be 3 grams pr less per serving. Kim is using Optimum Nutrition 100 percent whey (cause of the flavor and the price). The original v-diet was built upon low carb metabolic-drive (great quality but a bit more cost wise and a bit more gritty too). You can use anything that you want, but two things to keep in mind:
1.) this is what you're pretty much living on for 20+ days, so don't go bargin basement.
2.) Some whey fills you up for longer. If you get hungry alot, look for a mycellar cassien whey. If you are usually ok, go ahead with a regular whey. The cassien forms a clot of protein in the stomach and takes alot longer to digest, so you stay satiated longer. However, it's a bit more expensive and can be harder to mix, depending on the brand.
Good luck! Let me know anything that I can do to help!
Yours truly,
+Matt
Mara,
ReplyDeleteWhat Kim said :)
There arn't really limits on who can do this in this version. the guidelines are for optimum results. You'll probably still have great results.
Hi...
ReplyDeleteI'm a lurker from Ivillage and I am ready to jump on board. I am going to go out and buy the protein powder...the same kind that you are using. Do you have any favorite flavors to suggest?
I'm not sure which fiber pills to get. Also, what's the deal with the fiber chews and the flax seed? Do I mix the flax seed with the shakes? Where do I get fiber chews.
I guess I just want to make sure I am doing this correctly and am not depriving my body of needed nutrients.
Kim, I'm in the same boat as you...I just can't seem to lose weight with exercise alone, and diets just scare me, because I always seem so lost. I'm going to use you as my motivation...I hope you don't mind.
HI lzlz331
ReplyDeleteAlways like to see a lurker in the daylight.
Here we go:
flavors?: In order: Extreme milk chocolate, banana cream, chocolate malt, strawberry banana, rocky road, cookies and cream, vanilla. All are great and all are currently on our countertop.
fiber pills?: We use psyllium husk. It's very effective as a binder and a laxative, is natural, and is cheap. take 2 tabs with each shake. The other stuff (fiber chews, flax seed) is from the original version of the diet. You don't need them if you take the psyllium. However, if you can't take the psyllium, you can mix 1 Tbs of the milled flax seed into the shakes (funky texture) or eat some sugar free fiber chews (fiber choice makes some good ones). In short, just get some fiber in.
Add in a multi-vitamin and the fish oil. Blog about it from start to finish and LET US KNOW SO WE CAN CHEER YOU ON!!!
+Matt
Thanks Matt! You are awesome!
ReplyDeleteThanks a lot Kim!!
ReplyDeleteMatt, I am going to look into it, the low energy thing, might be a real big downside for me, I live off a tight schedule, but would be something that I want to try, so we'll see. One of the downsides of working out is that i am not hungry and i am unable to eat. I eat the bare minimum, and that is because at times, i force myself. I get nauseous, dizzy and my stomach gets all gassy from eating. Funny thing, I have type 2 diabetes, and it doesn't act up when I am exercising and not eating, weird thing. Got to have some time and look at the protein that we have around here. Should be easy finding some.
Thanks a bunch both of you, you have helped soooo much.
Mara
Wow. This sounds tough!! I am really proud of you for sticking with it and for posting your stats online!! Way to go!
ReplyDeleteI wish I could find this stuff in Sweden, I woudl try it too. I am tired of carrying the post baby gain around!
Noelle from IV
If you want to do this... any health food store should carry protein powder. Ask the employee how it tastes they should know.
ReplyDelete