I completed the full four weeks of Shug’s Velocity Diet, followed by four weeks of maintenance. I am in the middle of a “mini” V-Diet (two weeks only). I am VERY grateful for the changes I have seen in my body.
I’m a Former-Fat-Boy and, thanks in large part to the knowledge I have gained from Testosterone Nation, I’ve already noticed a GREAT increase in the attention I’m receiving from the opposite sex. Just in the last month I went through a nice whirlwind romance. With summer upon us, I am EAGERLY awaiting the shirts-off season! I swear I will never go back to obesity! Nothing like being in better shape than the majority of Americans! (Is that elitist? I don’t GIVE A SHIT!)
Up until this point, my training and diet have been very chaotic. I have jumped from one thing to the next, never sticking to any one program or diet with any consistency. I never had a plan or the dedication beyond the first two weeks.
Well, no mas, mis amigos!
I am looking to the members and staff for some advice in planning my strategy for the next year.
A bit about me:
Former fat-boy
SERIOUSLY training for about two years
Male, 28 years old, 172 lbs. (Yes, Prof X, I know I’m light and you can squash me with you’re left toe, but I need to GRADUALLY gain, plus I’m HAPPY with where I’m at right now!
I am estimating my body-fat at 12%. I can tell you that I fit into every single pair of jeans that I own, whereas before I could only wear TWO. Size 34’s now require a belt, and THAT is a nice feeling!
Below you will find my tentative plan. My caloric intakes were modeled after those of Caveman. I am very carb sensitive and followed his transition approach the first time I came off the Velocity Diet. I did not regain any fat during the transition or at maintenance, so I am confident that I can apply his general formulas to my own body – but, please feel free to disagree/flame/pillage/destroy!
CUTTING
5/24 - 6/11: Velocity Diet, followed to a “T” (pun intended).
Supplements: Standard package of a Multivitamin, DHA/EPA oil caps, and ZMA, along with milled flaxseeds and HOT-ROX.
POST-CUTTING
6/12 - 7/9: Return to maintenance level.
Diet: Increasing calories each week: Bodyweight times 9, BW x 10, BW x 11, BW x 12. Macronutrient split of 20% fat/30% carb/50% protein training days, 30f/20c/50p non-training days.
Supps: Standard package plus HOT-ROX (decreasing serving size each week), flaxseed oil, and M.
Training: Not sure. Christian Thibaudeau’s Extended 5’s (from the Beast Evolves article)? Cardio will be low-intensity, such as walks or moderate-paced rollerblading.
MAINTENANCE
7/10 - 11/5
Diet: BW x 13. Macronutrient split identical to that posted above.
Supps: Standard plus flaxseed oil and M.
Training: NO CLUE! Cardio will be low-intensity, such as walks or moderate-paced rollerblading.
BULK
11/6 - To-be-determined
Diet: BW x 16. Macronutrient split of 20% fat/50% carb/30% protein every day.
Supps: Standard package plus flaxseed oil, M, and, most importantly, a 1-AD-4 stack.
Training: Optimized Volume Training. Cardio may be increased to high-intensity sprinting sessions on non-training days.
BULK-TO-MAINTENANCE TRANSITION
4-Week Period
Diet: BW x 13. Macronutrient split of 20% fat/30% carb/50% protein training days, 30f/20c/50p non-training days.
Supps: Standard package plus flaxseed oil, M, and PCT.
Training: Again, no clue!
Sometime in early Spring 2006 I will embark on a cutting odyssey again.
Ok, so once you’ve torn apart this silly plan, please also add your thoughts on the following (shit, at this point I’ll send bribes if you even reply!):
What type of training should I do during maintenance and post-bulk phases?
Bearing in mind that I am an FFB, what are your thoughts on my choice of cardio during bulking (which scares the shit out of me, but will be a HELL of a lot of fun at the same time!)?
Can I sustain a bulking phase for several months? I’ll start on 11/6. This year I did the VD starting the first of March. Can I bulk for almost four months straight with sustained hypertrophy?
Thoughts on Carbolin 19? Should I take it once I hit maintenance?
Am I full of shit?
If you’ve read my post this far without hurling more than once, you have my gratitude. If you reply with helpful advice - whether or not it includes smart remarks - you have my eternal gratitude.
-Before and after your pure hypertrophy training I would do some pure strength training. Strength gain before you start the hypertrophy work will help you move more weight = more muscle gain, and the strength training when your coming off the hypertrophy work should help you hang on to your gains.
-as far as cardio during bulking I would use it as something to keep fat gain at bay. Basicly you can keep your diet the same but if your gaining a bit more fat then you want you can up the cardio a bit.
[quote]bigpump23 wrote:
how about posting your progress pics[/quote]
Most definitely. I took a before pic back in February just before I started the V-Diet. I’m going to take another one when I finish this mini-VD stage, then at several points along the way for the next year.
I figure this’ll server to keep me motivated, compliant, and honest!
[quote]JNeves wrote:
-Before and after your pure hypertrophy training I would do some pure strength training.
[/quote]
Sounds like a good idea. Is there any particular program you would recommend? Also, thoughts on the type of training to do during maintenance stages?
What type of training should I do during maintenance and post-bulk phases?[/quote]
I agree with the above poster on the more strenght based pre and prior to the hyper phases for the exact smae reasone stated and also the lower volume will have you coming in a bit fresher when you increase the volume.
I am an FFB myself and if your goal is to gain mass yet not blow up you will have to do cardio, but I would lean more toward low intensity stuff during a hypertrophy phase. You will be doing more than enough high intensity work and therefore damage during the weight sessions. I would go for walks bike rides etc. in the morning and evening or whenever. Also mayube play some sports etc. Have some fun . this will aid in recovery is relaxing and will help tap into fat as its major fuel source.
Yes the main thing point stopping you will be your diet and mental issues. Its a sad fact but some of us simply have to caryy a bit more fat than others in ordert to bulk up. We cant all be like JB and stay aty 10% year round.
I my self have been bulking for now a little over a year straight. That meaning that my main goal is LBM gain Not just eating lARGE all the time. I will stay in a hyeprcaloric stae as long as I can watching the fat gains through the way mt clothes fit, the mirror etc. I myself my legs arms shoulders and chest will stay pretty ripped year round but as soon as I uop those cals say Bye bye to the abs. They just have to go inorder to make good gains.
So pretty much you just need to learn to handle carrying a bit of extra fat. Watch your diet closely. eat big but clean us FFB dont get the luxury of just eating HUGE, we will then Get HUGE in a bad way. When the fat gain get out up to high which will be well above your visible comfort zone from the FFB mind. Then dont do a drastic cut simply drop the k/cals a tad. maintain. maybe thriowe in a lieelt extra cardio and let it melt off slowly keeping what you have gained.
So slowly up the cals. gain you will level off on gains stay there a bit you will lean out as the body catches up to the intake with new LBM. Then once you have kept that weight for a bit and leaned up. raise the intake a bit. This is a great way for an FFB to go for a LONG buulk and stay relativly lean.
Couldnt hurt.
Well I imagine you have some in you but since you are on the V-Diet again breifly I dont suppose you are full of it.
Hope that blabber helped.
Any futher ?'s come on back,
keep us informed,
Phill
