That’s what I will be saying soon…
The rough:
Month #1: Velocity Diet
Month #2: ?Velocity Diet transition?
Month #2.5-6: Anabolic
Month #7: Velocity Diet
Upon the advice of some really smart peoples, I’m going to stay on the AD longer than what I had intended to fully recoup my metabolic function.
I started 31/03/08, taking measurements and progress pictures every Monday afterwards.
Here is the Velocity Diet nutrition and workout breakdown…
Supps: BCAA’s, stim-free thermo, creatine, chromium, multi (can’t consider whey a supplement if they are my main nutrition source, now can I?)
BCAA: 1 serving with both ‘snack’ meals. 2 serving extra on workout days taken with pre and PWO shakes.
Thermo: In AM before breakfast, at lunch, before bed. 1 serving extra on WO days with pre-WO shake.
Creatine: 2 tsp. a day
[u]Non-workout Day:[/u]
Targets/limits:
1612.5 kcal goal
<75g Carb
~50g Fat
~250g Protein
Meal A x5
1 serving flax meal
2 serving whey
298 kcal; 8g Fat; 9g Carb; 51g protein
Meal B x1
3 fish caps
15 almonds
134 kcal; 12.1g Fat; 3.6g Carb; 3.8g Protein
Actual Nutrition:
1624 kcal
48.6g carbs
52.1g fat
258.8g protein
Activity:
Moderate 45+ minute walk in the AM, before first meal.
Light jog for 20 minutes in the afternoon.
Note: 12 over on calories, no big deal. Timing of the meals is one every 2-2.5 hours. All the A meals come first.
[u]Workout Day:[/u]
Targets/limits:
1935 kcals
<100g carbs
~50-75g fat
~241-324g protein
Meal A x1:
1 serving ‘fast’ whey
2 serving ‘slow’ whey
1 serving flax meal
454 kcal; 81g protein; 9.5g fat; 15g carbs
Meal B x1:
2 serving flax meal
1 serving ‘slow’ whey
275 kcal; 33g protein; 11.5g fat; 14g carbs
Meal C x1:
1 serving ‘fast’ whey
1 serving ‘slow’ whey
1 serving flax meal
319 kcal; 54g protein; 8g fat; 11g carbs
Meal D x2:
2 serving ‘fast’ whey
1 serving ‘slow’ whey
1 serving flax meal
433 kcal; 78g protein; 9.5g fat; 13g carbs
Timing:
A → B → C → D* → workout → D*
*Preworkout and PWO I have 1 serving of my pure whey shake. The other parts of meal D refer to my actual ‘meals’. I basically included it all at once to make for easier counting.
Activity:
45+ minute AM walk
20 minutes for warm-up and cool-downs
~120 minutes of heavy lifting: Squats, cleans, deads, bench, press and 2 other focusing exercises.
I think I have most of the pegs rounded, please give me some feedback about anything! Motivation, encouragement, tips, etc.
[u]Training Program[/u]
Nothing really special. Keeping with the O-lifts and still going to try for personal records, although not by much. The premise is based on Rippetoes, with a couple additional exercises thrown in each week to focus on different aspects of the body more closely. I try to use 4-5 warmup sets before each exercise per recommendations in Starting Strength (i.e. 2x5 @40% 1rm; 1x5; 1x3; 1x2; 3x5@90-100% 1rm.)
A day
Squats; Bench; Deads; 1 pair of added exercises
B day
Squats; M. Press; Cleans; 1 pair added exercises
Additional exercises
DB Flyes & Arnold Presses
Hammer Curls & Preacher Curls
DB Side Bends & Good Mornings
Leg Curl & Leg Ext
Shrugs & Bent Over BB Rows
(Decline the press) & Bent Arm Pullover & DB Flyes
Tricep Kickbacks & Dips & Calf Raises
Crunch & Hypers
Concentration Curls & Reverse Curls
Forearm Curl & Reverse Forearm Curl
Prone Trap Raise & Dips
Cubans & Rear Lateral Raise
Notes: Totally reworked my additional exercise plan after reading a bit about muscle confusion. I will stick with 1 pair or alteration for a full week instead of the continual cycling of before.