Velocity Diet - Last Day!!

I have completed this 28 day diet! Here are my ending composition stats:

Weight: 182
Waist: 33.5"
Neck: 15.50
Bicep: 13.75
Body fat: 21.2% (bathroom scale)
Body fat: 14% (Navy Tables)

I lost 13 pounds and 2.5 inches off my waist. I reduced my body fat percentage by 3-4 points so I probably lost about 8 pounds of fat; the rest of the weight being water. I lost very little if any lean mass based on my stable bicep and neck measurements and the fact that I actually got stronger over the course of the diet.

I really could not be happier with the results. My goal was to lose fat and spare lean mass; something I have had a very hard time doing in the past. This diet did deliver on its promise.

But, the V-Diet is tougher than I thought it was going to be. I would certainly do it again if I had to but I hope that, with proper planning and better habits, I never do. Many have reported no hunger whatsoever while on this diet but I was hungry; real hungry; a lot! I also got pretty grumpy.

So, going forward, here is my eating plan based on John Berardi's "7 healthy habits":

• I'll eat clean and 5-8 times a day
• Each meal will include complete protein (minimum of 200 grams a day)
  
• Vegetables and/or fruit are the primary source of carbs and included with each meal
  
• 25%-35% of calorie intake will be from good fats

Since you cannot manage what you do not measure, I will make assessments/measurements periodically and adjust my plan accordingly. I'll report back whether I continue to make progress or tragically slide backwards. :-)