It’s been roughly 3.5 weeks since this post. A lot has changed since then!
I began the V-diet this past Friday, and my starting point was 217 lbs after work… So, down ~10lbs in a few weeks, before even starting the 28 day “diet”. I’m really liking velocity so far. I’m feeling much lighter on my feet and HUNGRY again. Meal prep is a breeze and I have more time and headspace for things other than eating.
531/RP has been great. I’m just hitting 5/3/1 reps on the top set due to being in a deficit and not wanting to push intensity too hard, but have absolutely been making up for it on the Widowmakers and rest-pause stuff. The assistance work that is prescribed is also awesome… Kroc rows are the truth. I’ll absolutely be coming back to this template.
I just finished week three and I’ll be heading straight into a Brian Alsrhue program after completing week 6. I may only make it ~8 weeks with the baby being due at the end of June, but his programs have always been on my bucket list and I want to give one a shot, with the included conditioning days. I bought MASSBUILDER and POWERBUILDER a while back, so it’ll be one of those.
Post workout weight of 283 today. Not quite where I wanted to be but 8 weeks still to go and a Velocity Diet stint for me at the end.
Stil down 8 pounds or so from the start and feel generally more muscular especially in my back)
I still think 270 is possible by Memorial Day.
We have about 8 more weeks in this challenge, so I’m going to leave this right here.
EDIT: I do not recommend the water cut. Changing videos to one that more accurately applies to the intent of this challenge (unless some of y’all are trying to do water cuts, then good luck to ya).
I’ve been participating in spirit this entire time, and in that capacity it’s been a great time for experimentation.
I opened up with 2 runs of Super Squats, with a 6 week break between them to heal/recover/reset. Running a “no milk” Super Squat protocol meant eating EVERYTHING, which made transitioning to my “family man Velocity Diet” all too appealing. During which time I took on the first phase of 5/3/1 Krytpeia, which was an excellent way to recover from Super Squats. This has been a real crash course on the value of duality.
Now I’m doing something VERY different, taking on the “Famine” protocol from Jamie Lewis/Plague of Strength’s “Feast, Famine and Ferocity Diet”. I highly recommend picking up the e-book package from Jamie’s site. The Famine protocol diet he advocates can map almost 1 for 1 with the Velocity Diet, and the program has really been a fantastic change of pace for me. For the Feasting portion, I feel like there are a TON of valuable Dr. John Berardi articles here on the site that can flesh that out (pun partially intended).
@cyclonengineer has teased at running Velocity Diet and 10k swing challenge together, which I am excited to see unfold if possible, because I feel like that may be the most 'high speed/low drag" methodology we could come up with. Drink the shakes, do the swings, get back to living.
Me too. I really want to push below 270 while fairly lean. (Don’t know how lean I can actually get since I am on insulin for my diabetes). Plan is to start the 1st of May to time it perfectly with the end of the challenge.
I have been doing more swings with my larger KB and forgot just how many 500 is…
I got chipotle last night and didn’t eat the whole bowl, saved a third for breakfast this morning. I think this is the suffering people talk about when getting lean.
On the lifting front, and a more serious note, I’ve gone from deep water to a handrolled strength program with weekly kettlebell swings and now am going to run stronger by science’s Reps to Failure program which is full body (new to me) and hits AMRAPs for both the main and auxiliary work every session, going to be a challenge on multiple fronts but very excited about it.
Down 13lbs over the last 7 weeks, going to try to repeat or grow that number over the next 7.
I’m wrapping up fourth 5-3-1 cycle from the 28 week program in Beyond and really beginning to embrace the “big 4”. Actually being consistent with my programming, resulting in more progress and less stalling… Even just writing it in a log here helps with program adherence.
Have signed up for a fell race in a bid to encourage me to drop a few pounds and up my conditionining, forcing me in to getting a little more creative with the aerobic work as I can’t just go and run 5-7 days a week anymore…
Getting lean this summer should set me up nicely for a run at Super Squats this winter.
Does the transformation has to be in a specific direction? just asking.
I went through the worst 3 days of nutrition during the weekend, but well - things happen I think. Diet will be at least average during Easter too. I will push a bit after Easter; my transformation at the moment is very minimal but I am still very happy with the process!
I ordered a 95lb and 85lb KB and put my 60lber on the back porch. Anytime I watch the kids in backyard, I’m swinging. For structured workout, I’m using the heavier bells.
Also, I am moving my office to my garage where the home gym is.
Nutrition wise, pretty much just eating two eggs, a slice of bread and avocado for breakfast at 11am and 8-10oz of steak with quinoa for dinner at 4pm. Holding to this for next two weeks and adjust. Just need to lose 6-10 more lbs to be at goal.
Jesus man. Most dudes with a physique like that say they are like 220. It isn’t as obvious with you standing by yourself, but that’s just MASSIVE amounts of muscle to fill out a frame that well at that weight. Nice work
