Ending Velocity Diet, What Now?

I am on the last week of the V-Diet right now, and i’ve lost 15 lbs. At the moment i am 249lbs and need to lose about another 25-30 lbs of fat. While on this diet i have noticed a big change in body composition, and an almost doubling of strength, but that is normal for a noob i guess.

Anyways i am thinking of trying this AD diet, but am leary of the 4400-3900(18x bodyweight-16x bodyweight)for the first 12 days on this diet. So on weekdays my calories would look like this?:

Fat Cals: 2640-2340
Carbs:30g max of net carbs 220-195 cals
Protein: 1530-1365

And on weekends(for 36hrs) like this?:
Fat cals: 1320-1170
carbs:2640-2340 and should use the 75/25 rule?
protein: 440-390

Obviously i would have to work up to that over at least two weeks coming from 1700-2000 cals a day. And then after the transition, or adaption phase whatever it’s called, i then need to go into the cutting phase like Chris did in the article, and shoot to loose 2 lbs a week, until i reach an acceptable level of body fat below 10 %.

And after reading through some of the “my experience on the ad thread”, and the articles, i assume only count the net carbs, from veggies like broccoli.

And obviously lift weights, but this is about the diet, i am thinking of continuing the current training program from the V-Diet for a while because i am making gains, but adding some more intensive cardio because i need improvement on running times for pt tests.

I would appreciate any advice on the subject.

To be upfront, I don’t not well versed on the Anabolic Diet, but since no one has replied I’ll toss this out there…

Dr. John Berardi’s “Getting Unshredded” article is a good read for transitioning off of extreme diets.

http://www.T-Nation.com/readArticle.do?id=1226387

Anyway, maybe you’ll pick something up from that.

Thanks for responding, i guess since i don’t post a lot people think I’m a troll or something. Anyways not really what I’m looking for.

Kinda was hoping that someone that has done the diet would know if what i want to do is right or at least that i am grasping the idea of the diet correctly, even though i would not be doing a mass phase until i lose some blubber.

But again thanks for posting.

[quote]Reyno109 wrote:
I am on the last week of the V-Diet right now, and i’ve lost 15 lbs. At the moment i am 249lbs and need to lose about another 25-30 lbs of fat. While on this diet i have noticed a big change in body composition, and an almost doubling of strength, but that is normal for a noob i guess.

Anyways i am thinking of trying this AD diet, but am leary of the 4400-3900(18x bodyweight-16x bodyweight)for the first 12 days on this diet. So on weekdays my calories would look like this?:

Fat Cals: 2640-2340
Carbs:30g max of net carbs 220-195 cals
Protein: 1530-1365

And on weekends(for 36hrs) like this?:
Fat cals: 1320-1170
carbs:2640-2340 and should use the 75/25 rule?
protein: 440-390

[/quote]

Yeah, I think those calories are gonna be too high, especially for someone who still has a decent amount of fat to lose. People are different though, and your approach seems right. When you start the AD, you don’t want to be hypocaloric, and you want to be sure to give your body 1)plenty of fat to make the transition to fat adaptation and 2) plenty of calories to keep your energy high and to lessen the effects of the crash.

HOWEVER, with you being on the velocity diet, you will most likely not crash too hard, if at all, and you’re most likely somewhat fat adapted as is. I would personally shoot for 16xbodyweight in calories MAX, working your way up slowly to that, as you mentioned. I would definitely use the 75/25 rule, in addition to listening to your body and ending the carb up if you feel it should end.

[quote]

Obviously i would have to work up to that over at least two weeks coming from 1700-2000 cals a day. And then after the transition, or adaption phase whatever it’s called, i then need to go into the cutting phase like Chris did in the article, and shoot to loose 2 lbs a week, until i reach an acceptable level of body fat below 10 %.

And after reading through some of the “my experience on the ad thread”, and the articles, i assume only count the net carbs, from veggies like broccoli.

And obviously lift weights, but this is about the diet, i am thinking of continuing the current training program from the V-Diet for a while because i am making gains, but adding some more intensive cardio because i need improvement on running times for pt tests.

I would appreciate any advice on the subject. [/quote]

You seem to have things nailed down. I would definitely advise hitting the weights though, in addition to properly structured cardio for your PT times.

Good luck and be careful not to undo the effects of your V-Diet! Carb ups can be a harsh mistress if overdone.

Yeah, I knew it didn’t really answer your question. I was just hoping your thread would get some traffic, either in the form of people telling me I’m an idiot, or actually helping you out.

[quote]Reyno109 wrote:
Thanks for responding, i guess since i don’t post a lot people think I’m a troll or something. Anyways not really what I’m looking for.

Kinda was hoping that someone that has done the diet would know if what i want to do is right or at least that i am grasping the idea of the diet correctly, even though i would not be doing a mass phase until i lose some blubber.

But again thanks for posting.[/quote]

New Damage, thanks for the input. So shoot for the lower calorie numbers as a max.

Yeah I think my body has already kinda switched to the fat burning a bit, because when I have my night time shake with chocolate MD, and natural peanut butter my energy levels shoot through the roof.

I am buying the book on this diet also, just waiting for it to get here. Thanks for the advice.

Also thanks SBT for getting some traffic in here.

Yeah dude if you are rolling from the V-Diet over to the AD you don’t need to do the full induction phase. Just keep your protein intake about where it is (drop it a little though) and add in a bunch of healthy fat to it for a week so you’re at about 15X bodyweight in cals, then have your first carb up followed by weeks of 11-12X bodyweight in cals. You’ll lose those other 30lbs in no time.

I just finished the V-diet last week and am in the process of transitioning to Precision Nutrition. According to Chris, though, the transition doesn’t take 6-12 weeks, but rather about 2. I started with 3 days of 1 solid meal, then 2 and so on. I will always end up with 1 shake a day, but since PN is a controlled carb way of life, I am not concerned with adding too many carbs back into my diet.

Good luck!

Amy