Like so many others I am embarking on a 20-day V-diet (Velocity Diet) adventure. I am a pretty big guy. 6 ft. tall, 240 pounds and about 25% bodyfat. For the last six months I have been working out and eating healthy, using a ?Body-for-life? approach, and I am definitely growing muscle, but fat loss has been slow.
I am doing the V-diet to get ripped? or? at least start me down road to my rippedness!!! I would love your support, and even critique of how I am going about it.
Here are some links to the V-diet, for anyone who hasn?t heard of it:
OK? down to the good stuff:
Since I?m a little larger than the average V-dieter, this is going to get really expensive! Based on Chris' formula, I want to get about 1800 cals per day, Ideally about 240g Protein / 56g Fat / & 50g Carbs. I will accomplish this using the following break-down:
- 9 Servings Metabolic Drive
- 4 Servings Golden Flax Meal
- 3 Tbsp Natural Peanut Butter
- 1 Serving Surge on workout Days?
Pretty Standard for the V-diet, I am no supplement expert , so I simply followed Chris Stuggart?s advice, mixed with some advice from Christian Thibaudeau
- 2-4 Hot Rox Extreme
- 1 Serving Flameout
- 1 Tribex on Work-out Days
- A Trader Joe?s multi-vitamin
- 2 Servings Power Drive
- Do I need Additional BCAAs? (getting 13g from Surge on Workout days)
I am not going to spend a ton of time at the Gym, but I am going to bust my tail every time I am there! On heavy lifting days I will do 10min of Cardio to warm up, then do about 6 exercises for the target muscle group(s). I use a pattern of 4 sets with descending reps, and I increase the weight with each set.
For example - Bicep Curl: 12x40lbs, 10x60lbs, 8x70lbs, 5x80lbs
With each exercies I work hard to totally max out the muscle. Lactate inducing workouts are a Chuck Poloquin thing? basically I?ll do 5 different exercise with no break, rest a minute, and do it all over again. I?ll do 5 total ?circuits? in this manner, maximizing lactate production and hopefully fat-loss as well. I may add cardio as the diet progresses.
Saturday: Lactate-inducing workout
Sunday: Arms (heavy) and shoulders
Monday: Lactate-inducing workout
Wednesday: Chest and back, heavy
Thursday: Legs, heavy
So? that?s it! I am glad you are joining me on my adventure, thoughts welcome.