Intro:
Well, I’ve been lurking for about 3 months reading articles from Thib, Poliquin, Cosgrove, and Waterbury…and a little TC for fun. I stumbled upon Shugart’s Velocity Diet and decided to give it a try.
Background:
I’m 31 years old and have been training on and off since I was 18. I’m 5’9" and currently about 230lbs weighed upon waking. I competed in a bodybuilding show in 2005 at 167lbs and took 2nd place in that novice weight class. I think I followed a pretty poor diet looking back at it and subsequently lost a lot of muscle.
2 years after the contest I was up to 265 a lot of it fat…so I decided to go on a diet in April of 2007. I performed basically a 3-1 carb cycle of 3 days of low carbs followed by 1 day that had a nightly refeed. This dropped my weight from 265 to 215 in 12-15 weeks…but couldn’t get me ready in time for another show in August of 07.
I just finished 9 weeks of a 5x5 program and currently in a week off. Finishing off this 5x5 program, I flat benched 275 for 3x3, Squatted 385 for 1, Deadlifted 415 for 2x3 and Incline benched 230 for 1x3. Sunday I will begin the Velocity Diet.
Primary Goal:
Lose body fat
Secondary Goal:
Maintain muscle mass
Maintain strength
Prep:
I’ll have caliper measurements at my abdomen, chest and triceps to try to get a bodyfat % before and after.
I’ll take tape measurements of my shoulders, chest, waist, thighs, and arms.
I’ll take some front, side, and back pics.
Workouts:
I plan to workout 3-4 days a week using Poliquin’s German Body Composition Program. I plan to perform 8-100yd sprints once a week and perform LI walking 2-3X/wk. These forms of cardio will be increased as needed (if fat loss stalls) throughout the 28 days with a preference for the HIIT.
Diet:
Since I weigh a mere 230lbs, my caloric range is 1612-1935 for off and on days respectively.
Off days will consist of 6 protein shakes, 6 Tbs of Flax Seeds, 1 Tbs of Nat PB, 16g of Fish Oil totaling 310g of Protein, 18g of carbs, and 45g of Fat with a caloric total of 1717cals - yes this is more than the 1612cals I should be taking, but this gives me a little room to make mods along the way if needed.
Lifting days will consist of 6 protein shakes, 8 Tbs of Flax Seeds, 1 Tbs of Nat PB, and 2 carb drinks - one before and one after workout for a total of 323g protein, 102g carbs, and 34g fat totaling 2006cals…again this is more than 1935, but this will give me wiggle room.
Supplementation will consist of 5g of BCAA with all my shakes, creatine, multivitamin, C, some Tribulus, and a thermogenic.
Questions and comments are welcome, and wish me luck.