T-Nation | Ask Chris

V-Diet or...

Sat, 25 May 2013 14:27:00 GMT

Hi Chris,

Former fat boy turned current fat boy here. Stats below. To give you a bit of history, I weighed up to 330 pounds by the time I hit 19 (guessing 40-45% bf, but didn't measure at the time). After finally getting fed up with it, I busted my ass over a year or so to get to around 195 with ~12% bodyfat.

I stayed in a holding pattern around that composition for about 9 years. I even did the V-Diet twice. Then about 3 years ago, I let it go.

Now I'm 260 and about 30% bf. And I want to get more ripped than I've ever been. Previously I had abs, but they weren't rock hard abs. I had biceps, but I couldn't see the veins. Nothing to laugh at, but not what I wanted when I initially started the journey. I think I was so focused on losing fat that I didn't spend enough time building muscle.

So my questions:
How should I tackle this thing? Should I focus on building muscle or burning fat first?
Are there a few solid articles / regimens you'd recommend for the beginning bodybuilder?
How do I build the muscle awareness that lets me know which groups need work and which are compensating for other groups?

I don't think I've ever followed a true bodybuilding regimen. Just mixed and matched various workout programs. I don't want to do that again. Like I said, it got me good results. But I want f***in awesome results. I'm not looking for quick fixes, just a solid path.

Current stats
Age: 33
Wt: 260
BF: 30%
Height: 5'11"

I know you're a busy guy, so any help you can offer is extremely appreciated.

Thanks,
Craig

Help - Modified Diet

Fri, 24 May 2013 13:36:00 GMT

Hi Chris,

My husband has been doing your diet and he looks fantastic!

I would like help doing a modified diet, if you don't mind. I am 52 years old with a shoulder injury and unable to do upper body exercises at the moment. May even have to have shoulder surgery. I am also on a medication that may make taking the "vegetable" product off the list.

Right now I do 3 days of kettle bells without (mostly squats) and one day of a trainer who is helping me workout with out using my shoulder. I also walk my dogs at least 2 times a week for a half hours.

Is it possible for us to come up with a way for me to lost 10 pds.
I am 5 6 and over a hundred and fifty pounds right now. I gained the weight in the last year and a half due to menapause.

Thank you so much,
LEila

Non-NEPA

Fri, 24 May 2013 12:15:00 GMT

It is more convenient for me to do a light cardio workout (elliptical, bike) at the gym instead of a walk around the neighborhood - which I guess is not technically a NEPA...it's an EPA - but a light one - like that low level fat burning setting on the gym machines. - for between 45 - 60 min. Is that okay?

Change Exercise

Fri, 24 May 2013 12:00:00 GMT

On our fourth day of the v-diet and loving it but i have a question For the circuits on the weekend i need a substitute exercise for my gf for pike pushups. She doesn't possess the strength to perform 10 reps. Will it be okay to substitute standing Db press? or do you suggest a different exercise?

Supplement Question

Thu, 23 May 2013 12:31:00 GMT

Chris,

I started the v-diet today. I have a few quick questions.

First my general story is that I am 43 yrs., 234, 6'3" and have lost 40 lbs fat over the past 1 1/2 year. 22% bf. I get 7-8 hrs sleep, supplement w Testosterone inj, B12 inj, D, multi v, plus use the basic v-diet Biotest products. My Body composition is acceptable, but my goal is to maintain muscle and get lean for once in my life. Recently I stalled and was not feeling motivated to jack w my diet to loose more fat. So I decided to try the v-diet.

Typically I eat Paleo 200g P, <50g C, rest fats, but have been slack as of late. Food quality is important to me and I am not completely comfortable that I am ingesting only powders.

Questions:
1) I did not buy HOT-ROX because it sounds like it could be "rough", edgy feeling. Should I suck it up and take a thermogenic or HOT-ROX. Will it really make a big difference?

2) I do not do body building lifts. I assume it is solid to follow a 3x5 power / oly lift work out 3 x per week?

3) Fat loss is the goal. Any other tips other that sticking to the plan as outlined?

Thank you!

Mike

Progress Moving Slow

Wed, 22 May 2013 23:06:00 GMT

Hi Chris,

I've been doing the V-Diet modified ( 1 HSM daily).
The first month I lost 11.5 lbs which was fine.
Since then I have only lost about 1.5lbs more.
I've been on this diet since Feb....

My shape isn't really changing, although my abdomen and face do look smaller.
I work out 5 days in the gym ( both cardio and strength ). I'v changed up my work outs and even started running 3 weeks ago . I make a point of getting at least 6 hours of sleep (before if I had 3 hours I considered myself lucky) .

I take Hot-Rocx the shake and Flameout as well as Superfood and the Metabolic Drive .
The other thing I've noticed is that I keep bruising everywhere, not sure why (I am not a fair skinned person)

Any thoughts would be appreciated. 1.5 lbs since March is a lil disheartening.

I'm 5'2 155.4 lbs. Please help. Would like to place a new replensishment order, but will wait to after your feedback.

2nd Week on V-Diet Failure - Ideas why?

Wed, 22 May 2013 12:53:00 GMT

Hi Chris,

Just took my measurements from the second week and I somehow managed to lose only a pound and GAIN 0.8 inches. I'm obviously confused and a little disheartened and I'm wondering why this may be since I didn't see it in any other logs I went through. I had my HSM Friday so I doubt it's glycogen ( V- Burn Challenge and Monday Workout in between). All my supplements are the Biotest ones and I've been following the supplement schedule as well as the workout sets, rep, rest almost perfectly (maybe I'll screw up a rep or two).

Thoughts?

V-Dieting at a Music Festival

Tue, 21 May 2013 22:43:00 GMT

Hi Chris,

I'm glad to say the V-Diet has been going well so far. It hasn't been too bumpy of a ride and logging everything has definitely helped keep me accountable.

I have a question about V-Dieting on the go. From Friday - Sunday, I will be at a music festival from 5 PM to 4 AM each day. As with many festivals, no outside food or drink is allowed in. I plan on trying to sneak protein powder in through the use of ziplocs but assuming the worst that these get confiscated, what do you suggest I do? Try to eat two HSMs at the festival each day or just tough it out and dose my protein shakes differently? I'd be having a shake immediately before going in (between 5 PM and 8 PM I'd imagine although set times for artists aren't out yet) and would be leaving no earlier than 3-4 AM.

This is a strange situation so please let me know your thoughts. Looking forward to your response and have a great week ahead!

MAG-10 to Replace Beer and Wine

Tue, 21 May 2013 12:34:00 GMT

hi chris
ive been using 2-3 sccops MAG-10 and g2 gatoarde to replace the 6pack of beer or bottle and a half of wine i was drinking every nite.
is there any limit to how much MAG-10 i could have in a 3-4 hour window at night before bed?
i realize that the g2 gatorade is not such a good choice, but i figure its better than the beer.
i havent tried the flavoring in just water yet. dunno if its a good idea or not.
maybe MAG-10 in a 2 litre bottle?
your thoughts are sincereley appreciated
thanks

Creating Diet Based on Blood Type

Mon, 20 May 2013 12:54:00 GMT

I was resently searching for meal plans and I came across an article on creating a diet based off of your blood type. My blood type is O negative. I have read that my body will respond better to High Protein diets. Just wanted to know if there is any truth to this. Not about the high protein diet but the body responding better to certain foods depending on blood type.

Transition Weight Loss?

Mon, 20 May 2013 13:19:00 GMT

Does one tend to continue the weight loss thru the phase 2 transition days?

When V-Diet Phase 2 Is Over...

Sat, 18 May 2013 12:33:00 GMT

What is the plan for keeping off the weight? Prior to the V-Diet I was eating 2000 cal a day - I am 5'10", 210lbs, 53 yrs old. Do I try to keep my regular food calories in the 1500-1700 range? I am afraid if I go back to 2000 cal I will gain all the weight back.

Serving Sizes of Flax Seed and Nut Butter

Mon, 13 May 2013 13:16:00 GMT

Do I use the scoop from the protein powder? A tablespoon? 2 tablespoons? Does it matter?

Also I found some roasted flax seeds - they are not milled - you can eat them whole - is that okay?
Thanks

NEPA Question

Sun, 12 May 2013 22:02:00 GMT

Currently on Day 6 and have a question about NEPA

I live on a college campus so I pretty easily wind up walking 3-4 miles a day at the prescribed speed of around 4 MPH but I was wondering if this is as effective if its done in groups of about 0.5 - 0.8 miles (class to class) every hour or two or do I have to do it in one long walk. Please let me know.

Excessive Urination

Fri, 10 May 2013 21:59:00 GMT

I've been pissing like a racehorse lately - is there a diuretic in any of the mixtures or pills or is it just all the liquid in the shakes?

Indigo-3G Diet Help

Fri, 10 May 2013 20:35:00 GMT

Hi Chris,

You responded to a post of mine on the Supplement thread, but I have a few questions about my routine and diet.

I began Indigo-3G on the 7th, and also began MAG-10. I am finishing up my Se7en and Fahrenheit in addition since I have some left from an earlier order...

6:30 AM - wake, MAG-10, Indigo-3G (6 capsules), Se7en and Fahrenheit

7 AM - Breakfast (Usually consists of 2 eggs and 3 slices of turkey bacon with tomato and avocado added, or plain oatmeal with almond milk and a yogurt.

8 AM - Gym. I tend to spend about an hour and a half lifting and 20 min of cardio

10 AM - MAG-10

11 AM - lunch (Generally Turkey meat with cottage cheese and tomato and avo again, or chicken and veggies or a big salad with meat on it)

2 PM - MAG-10

4 PM - Indigo-3G, Se7en and 1 Fahrenheit

5:30 - Dinner (Again, meat, and lots of greens/veggies)

8:30 - MAG-10

I am wondering if I am utilizing my supplements correctly? I know at least 6 hours between Indigo so I try and take it half hour or so before dinner. Does the MAG-10 look on par?
This is my routine 5 days a week, and since I have not yet done a weekend on these I think I am supposed to do Indigo-3G before lunch and dinner, right? I may try and do a pulse variation on the weekends, with every 2 hours MAG-10 and then a clean dinner, but would this not allow the indigo-3G to work properly? Would that be enough fuel to make it work effectively? Sorry if this is beating a dead horse for you, I am just slightly unclear on all of this.

Am I able to, on the weekends, incorporate a protein shake between MAG-10? I am so used to using these as between-meal fillers....

My goal is to continue to cut fat and lean out, while building muscle.

Thank you for your help with this!

Creatine on V-Diet?

Fri, 10 May 2013 19:12:00 GMT

Can i continue use of creatine during the V-Diet, 5 grams post workout

Wheat Germ Instead of Flax Seed?

Fri, 10 May 2013 12:09:00 GMT

can I make this substitution?

Metabolic Drive on V-Diet

Thu, 09 May 2013 18:29:00 GMT

Hey Chris,

I'm currently in the middle of day 9 on the V-Diet. Everything's going well so far. I've been sticking to the plan, haven't missed any shakes or walks or anything, and it's been easy for me to not crave solid foods or anything so far.

I've just got one problem: I'm getting super sick of Metabolic Drive. Not just sick in a literal sense, but kind of physically. It's getting to the point where just the smell of opening a jar of it makes me want to hurl. The worst is the initial morning shake with the flax and Superfood. Trying to choke that down is becoming a task in itself just because the flavor makes me want to puke.

I've got both chocolate and vanilla, I've tried mixing in non-caloric items like cinnamon (which helps a little), I even bought noseplugs so I could wear them while drinking and not taste the shake while drinking it. Is there anything else I can do to not have to gag every shake down or should I just tough it out?

New to V-Diet; Need Some Help

Wed, 08 May 2013 18:12:00 GMT

I posted this in the Velocity life forum but its probably a better choice to post it here...

I have soccer Friday nights. Its the only night i have soccer. Should i add a extra Surge Recovery shake after soccer? or will it be okay just to leave as is? Also i wanted to know about the leucine and why it says it's essential #6 but when you use the calculator for your supplements it doesn't add it to the list? Any information will be helpful and much appreciated. Thanks

Your Spork Travel Tool

Tue, 07 May 2013 20:55:00 GMT

@Chris: where did you get your little travel spork you use with your lunch bots for the airplane? Thank you! I'm making a healthy snickers blizzard tonight, if it goes well I will post it!

V-Diet Workout: Phase Length

Tue, 07 May 2013 11:16:00 GMT

I am confused about phase one and two - how long does phase one last? When to switch to phase 2?

How Long to Get Results with Fasting?

Mon, 06 May 2013 19:11:00 GMT

How long will it take to look like this at the 1:30 mark with intermittant fasting 1 to 2 times a week

with me like this currently? Seems all my fat is around my belly button covering my lower abs

Need a Good HSM Breakfast

Sun, 05 May 2013 13:25:00 GMT

Whats a good HSM Breakfast to have for a Girl in her 50s weighing 160 lbs that cant have dairy or bread/wheat?

Daily Caloric intake for non-workout is 1380
thanks

Other Cuts of Steak

Sun, 05 May 2013 13:24:00 GMT

A lot of sirloin mentioned - how about NY steak? Or maybe a bison NY steak is better? Porterhouse?
Eye round roast? Does it matter what cut of beef?

Also on the chicken - must it be skinless and white meat if roasted (I know not fried)?

Re: sushi - ok if brown rice is used?
Thanks

Order of Shakes

Sat, 04 May 2013 14:13:00 GMT

May I ask why the biggest shake is the bedtime shake instead of breakfast or even dinner?
Thanks

Just Started V-Diet Today

Fri, 03 May 2013 12:25:00 GMT

1. Today was a workout day - it is 8 pm and I had my recovery drink at 6pm after my workout. I might be able to get down my dinner shake but can't imagine also fitting in the bedtime shake. Can I skip that last shake?

2. Can I ever use less water to make a pudding like paste to eat with a spoon as long as I drink the additional required water?

Thanks

Am I Doing Ok?

Thu, 02 May 2013 14:11:00 GMT

Okay so I'm a Freshmen in high school and my Maxes for the big three are below. So are they good or bad?
Bench: 215
Squat: 345
Deadlift: 315

Getting Single Bodyfat Digits in 2013

Thu, 02 May 2013 14:01:00 GMT

Hi Chris

Your team made a lot of exciting discoveries about building muscles and losing fat in the past 2-3 years and it. So much that I don't think articles made in 2007-2009 are that relevant anymore, especially for someone using Indigo and Plazma. (One of many examples : http://tinyurl.com/c7leqcj (it's on this forum, just shorter URL)

There have been a lot of threads in every sub-forum, but they get too specific and aimed at the original poster and I believe it restrains how many users can relate to them. I'd like to keep this one as general as possible and discuss topics such as 1) training for fat loss in 2013 2) Eating for fat loss in 2013 and 3) Supplements for at loss. For the purpose of the thread, I'd still define fat-loss as getting single digit bodyfat for someone who's training seriously but is still 10-15% BF and wants to lean out for the summer. Excluded are people preparing for bodybuilding contest leanness or people above 20% BF.

1) About training, usually what was reported as most effective way to reach fat-loss while maintaining muscle was to do lot of metabolic circuits or complexes to boost fat-loss, keeping doing heavy partials or other heavy work to "tell the muscle to stay there" and doing a little cardio (which I'll define as treadmill/cycling) but not overdoing as it's very catabolic. As Indigo or Plazma changed anything about that? Should I just keep doing regular workout and only change diet? Can people get away with a single-digit BF without doing cardio? What are the difference of approches between the coaches you work wih?

2) For diet, Indigo changed a lot of things for the better! For the "bulking" phase, it worked like a charm in keeping me lean, but I'm still at 12-13% BF with a very caloric diet that was aimed to maximize muscle growth.
Would you still recommend Velocity-Diet as the most effective way to get lean in 1 month?
If a less radical approach was chosen, what would you change in a diet, assuming wheat and dairy had been removed? Lower carb progressively and keeping healthy fats at about 20-30% daily caloric intake? Lower fats progressively from diet? Should we have very low carbs meal (ie meat + vegetables without rice potatoes) or have 30-60 g carbs in every meal and post post-workout?

3) For supplements, well, assuming people are already using Plazma and Indigo, and still have money for supps, what would be your first addition? HOT-ROX or Flameout or else?
Is the maintenance dose of Indigo 4 or 6 caps a day? Should MAG-10 be used differently?

I know it's a lot of questions, but I want to make it useful for a maximum of people to benefit :)

Thank

Diet and Strep Throat

Thu, 02 May 2013 13:58:00 GMT

I was all set to start the V diet and then came down with strep throat. It has lasted about 5 days and I am close to all better. Should I wait until the nagging cough is all gone before I start or does it not matter?

Thanks for all the help.

Help!

Thu, 02 May 2013 13:56:00 GMT

Chris,
I received your information from a friend who is a big user of your products. I am in desperate need of lifestyle change. I am 5'2" and weigh 170. My husband and I just recently joined a Crossfit gym so that we do this together. He doesn't need to lose but I do.

However, my issue is hormonal or something. I am constantly tired, could sleep all day and when I go to Crossfit its all I can to stick with the one hour up there. I know it will take time but there has got to be something to start giving me somewhat of a life back.

Do you have certain supplement suggestions as well as diet that you would recommend? I am tired of yo-yo dieting it doesn't work. We have recently started Paleo and eating more clean but thats even a struggle because the lack of energy I have to get up and cook. Any information would be greatly appreciated.

V-Diet and Training MMA?

Thu, 02 May 2013 00:23:00 GMT

Hello my name is Julius and i am very interested in the diet.
But i been training mix martial art for 4 year. but will my high cardio work hart me in this diet. I currently do contidioning for 1 hour, then i do bjj for hour, then kick boxing. just would like some help, i have done low carb diet, and fight at 205 but back at 265 ttry get back at 205. Thank you your time

Dairy Products

Wed, 01 May 2013 02:11:00 GMT

Are any products part of your diet? I used to get most of my fats from them and wonder if any cheese or yogurt should stay part of my diet when trying to get lean?

TY

Wanting Mods for Good Reason

Mon, 29 Apr 2013 21:36:00 GMT

Hi Chris

I'm very interested in doing Velocity but I have a host of questions...

I have no thyroid and supplement thyroxine (all fine) but also supplement 7-keto DHEA due to lack of adrenal output (zero) DHEA. For this reason I assume the diet is safe as long as I skip the HOT-ROX supplement? I want to avoid any ephedrine / thermogenic type products.

Though not essential, I wondered if you do a non cow's milk low carb protein - I'm allergic to it (foggy brain, low energy). I could give it a go and see if I can do the 28 days - I've managed a PSMF with whey as the main ingredient and it's difficult to say if it was the milk or the lack of calories/carbs that had me feeling 'bonked' most of the time.

Thirdly, I'm interested in what you think would happen if instead of the training here I did my Ballet-style muscular structure work with no CV work? (I realise there's only 1 way to find out for sure, but I'm interested to know ahead what to expect).

Lastly, do you ship / supply to someone who ships to the UK?

Thanks. Sorry for long post! I realise it may sound like I'm not looking to follow the programme at all! That's not the case, I'm just curious about options.

Nitrogen Balance

Fri, 03 May 2013 12:26:00 GMT

Hey,Chris!
I'm on a diet to lose about 10% of BF in the next two months, I would like some tips to keep positive nitrogen balance or equilibrium with caloric deficit! but I live in Brazil, I haven't access to T-Nation Store!

Non Workout vs Workout Calories

Tue, 30 Apr 2013 17:54:00 GMT

My meal breakdown has 2 different calorie counts, one for workout and one for non workout. Then the meal break breakdown does not account for this difference - giving me 5 meals and one recovery drink. Do I add a meal? Subtract a meal? On workout days?

V-Diet, Body and Personality?

Sat, 27 Apr 2013 02:09:00 GMT

Hi Chris!

First, thank you for the time you take to answer all our questions. It's been a while since I read several articles on this forum, and I decided to start the velocity diet.

I have a question for you: do you know articles that demonstrate the direct link between physical appearance and personality (like be more confident, etc.). I know it exists, magazines talk a lot, but is there something more scientific about it? I am currently doing my PhD in social work, and my scientific side would like to read about it.

Thank you in advance

Just Beginning the V-Diet

Fri, 26 Apr 2013 19:30:00 GMT

Hi Chris

I have just recently started the V Diet and currently on day four. I've been having a lot of trouble with the last couple of days because I am starting to get really sick of the taste of the protein shakes. I was thinking of adding a daily HSM meal or even one more to the week so I'd be eating two a week. I tend to eat pretty healthy so I think it wouldn't affect my progress that much. I also read about the V Diet Lite and am considering it. Or should I just keep the diet and try to toughen it out? What do you recommend I should do?

Long Cardio Sessions

Fri, 26 Apr 2013 14:13:00 GMT

I am not sure if you written about it before but, are there any issues in regard to long cardio session and negative effects on hormones? I used to think that my diet and lengthy weight sessions was causing some acne but, about a month ago I cut out long distance running except for the occasional walk/jump rope and my skin had never been better.

It was suggested that perhaps the sweat was the issue but, honestly I sweat a lot more from lifting weights since I would run late in the evening leading me to believe perhaps my hormones/cortisol was being negatively affected.

Pulse Fast and CKD

Thu, 25 Apr 2013 20:33:00 GMT

Hey man. I was trying to reference something I read in Tim's original PF article on 10/7/2010. When I click on the link, it redirects me to the store. Is this on purpose? Is there a way I can read the original article?

Here's the thing. I've had great results with the V-Diet and with the PF protocol. Currently doing a CKD with one or two PF (old formula, old protocol) days per week. I am trying to optimally place a PF day either before or after my carb up. I seem to recall something in the original article about optimal placement of a PF day with regard to overfeeds, or some shit like that. Just curious is you have an opinion.

Thanks Dude.