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Velocity Diet 8th
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8thMan
Level 100

Join date: Sep 2004
Posts: 132

Background

Back in the fall, Chris encouraged V-Diet vets to wabbit things a little bit with the V-Diet. I had done the V-Diet a few times very success fully and managed to keep the weight of for a while, but then usually after an injury that kept me out of the weight room for a while the weight would creep back on. This happened to me last summer when I tore a hip flexor playing softball. I couldn't run, squat or deadlift for a couple of months.

Weight gain started slowly and then increased at an alarming rate even when I returned to the gym. In December, I was going on a two-week trip to China, so I didn't want to be on a V-Diet during that time. I had never been and may never get the chance to go back so I wanted experience China including trying as many different types of new foods as I could, with a plan to do a V-Diet with Pulse fast to remove the weight.

When I returned home, I had ballooned up to 276 pounds with a 48-inch waist. Technically, I was too heavy to do the V-Diet, and I wanted to lose 50 pounds before softball season started. I knew from experience that I could expect to lose between 20 and 30 on a V-Diet, but what would I do after that. I decided to save a strict V-Diet until I'd lost 25 pounds or so. My goal was to lose 50 pounds in less than 4 months. About this time I was getting started, Lonny Lowery came out with an article on fasted morning cardio, and spot fat reduction.

I went to work wabbiting, and in a few weeks short of 4 months I reached my goal losing 50 pounds. I lost 11 inches around my waist, while all my lifts either went up or stayed the same. As I wabitted this I tried things like two or three HSMs, and a day of all soild meals. What would happen if I ate buffalo wings, or went out for beers with my friends. Some of these set me back a few days, but gaining back weight allowed me to try more wabbiting. One of the things I came up with was using a dumbbell on the treadmill with the fasted cardio walks, to replace the daily Nepa walks. I feel this was one of the keys to the success of my program. The goal was strengthen the core while walking on the treadmill while increasing calorie expenditure without having a negative effect on my workouts later in the day. On top of that, my traps, arms, and lats were trained with high frequency, being slow twitch dominant muscle this was very effective. I used waiter's carries and something I call a walking plank.

By consuming MAG-10 during this walk I was able to come away drenched in sweat, but feeling full of energy at the end of the hour. I love the Waterbury workouts, but I had done all three levels already so I decided to use High Performance Mass this time around. In order to get the volume up and allow me to recover from the back-to-back days of lifting, I went with Anaconda and Surge Workout Fuel. I also went with 2 Pulse fasts each week.

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8thMan
Level 100

Join date: Sep 2004
Posts: 132

Supplements

Se7en (could use HOT-ROX instead I was saving it for when I really needed it, but never did)
Low Carb Metabolic Drive (Use the calculator on the site but take two shakes out each day)
Metabolic Drive Muscle Growth ( I took the Flax seed out)
MAG-10
ANACONDA
Surge Workout Fuel
Superfood
Flameout
FA3
Power Drive
Alpha-GPC

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8thMan
Level 100

Join date: Sep 2004
Posts: 132

The Velocity 8th Program

Day 1

As you wll do every morning upon waking, get to a treadmill. I have to drive to the gym so instead of a caffeine pill I sip on a double serving of Green tea. Follow the treadmill protocol (details to follow) while stopping every 15 minutes to sip one third of a helping of MAG-10.

About 30 minutes after consume one serving MAG-10, 1 scoop Power Drive, 2 scoops Superfood.

Wait one hour then consume first Metabolic Drive Shake of the Day with 2 Flameout and 2 FA3. Repeat every 3 hours except before HP Mass Upper Body Pressing workout.

90 minutes prior to workout 1 capfull Alpha-GPC
15 minute before workout drink about half a mixture of 2 Scoops Surge Workout Fuel and 2 Scoops ANACONDA.

1 hour after workout 2 scoops Metabolic Drive Muscle Growth, 2 Flameout, 2 FA3

Day 2

Follow the treadmill protocol (details to follow) while stopping every 15 minutes to sip one third of a helping of MAG-10.

About 30 minutes after begin Pulse Fast.

90 minutes prior to workout 1 capful Alpha-GPC
15 minute before workout drink about half a mixture of 2 Scoops Surge Workout Fuel and 2 Scoops ANACONDA.

Perform HP Mass Upper Body Pressing workout 2.

Optional: You may want to use Z-12 on these days as you burn so much fat that you will have to get up a couple of times in the night to urinate and the Z-12 helps you fall right back to sleep afterwards.

Day 3

Follow the treadmill protocol (details to follow) while stopping every 15 minutes to sip one third of a helping of MAG-10.

About 30 minutes after consume one serving MAG-10, 1 scoop Power Drive, 2 scoops Superfood.

Wait one hour then consume first Metabolic Drive Shake of the Day with 2 Flameout and 2 FA3. Repeat every 3 hours except before HP Mass Upper Body Pressing workout.

This is a neural charge workout day so no workout fuel. Just a scoop of MAG-10 or ANACONDA will do


1 hour after workout 2 scoops Metabolic Drive Muscle Growth, 2 Flameout, 2 FA3.

Day 4 and 5

Same as day 1 and 2 but with lower body workout

Day 6 and 7

Same as Day 3, but on Day 6 do Supplementary Back and Arm workout.

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8thMan
Level 100

Join date: Sep 2004
Posts: 132

Treadmill Protocol

Select a Dumbbell you can hold above your head for about one full minute.
Set the incline to 4 degrees.
Set the speed to a rate where you can walk at a pace that gets your heart rate a little shy of our optimal fat burning zone.
Increase the incline if you need to walk so fast that you get out of breath to reach the fat burning zone. You want to keep a relatively slow and steady pace.

About 5 minutes in hold the dumbbell straight out in front of you with two hands and clench you ab muscles as tight as you can while maintaining a natural arch in your back with your chest out and shoulders back. Hold this for about 30 seconds. Put down the dumbbell, and drop the speed of the treadmill by .2 MPH.
After hearth rate drops back into fat burning zone perform a farmer's carry with the dumbbell for one minute, again clench the core muscles to ensure your back stays straight. Begin with weaker arm.
Rest until heart rate is back in fast burning zone then repeat with other arm. If speed and incline are set right, it should take about one minute to recover in between sets.
Every 5th set or so hold the weight straight in front of you with both hands. It's sort of like doing a walking plank.

Remember to stop at 15 minute intervals to sip on some MAG-10.
Work on increasing both the weight of the dumbbell and increase in the incline.
I started with 10 pounds on a 4 degree incline and now I'm up to 35 pounds on a 12 degree incline.
My theory is that it is almost entirely fat that is burned on this protocol, and it would be a fine addition a regular V-Diet in place of the nepa walks. Just make sure you include the MAG-10.

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Chris Shugart
Director of Content

Join date: Oct 2002
Posts: 17276

Good stuff, 8th. Thanks for posting!

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hockeydawg
Level 10

Join date: Jun 2010
Posts: 1214

Great info. I look forward to following your progress.

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8thMan
Level 100

Join date: Sep 2004
Posts: 132

Because I take it regularly for the health benefits I forgot to mention that I'm also taking Circumin. Noramally I just take to a day, but since I was worry that all the volume from the dumbell carries could lead to some soreness and inflamation, and also because it's potential to reduce fat, I doubled the dose to 4 per day.

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Weevo
Level 10

Join date: Sep 2008
Posts: 755

Thanks for sharing and best of luck. I look forward to following your progress. Let the ass kicking begin.

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8thMan
Level 100

Join date: Sep 2004
Posts: 132

I actually started this plan about two and a half weeks ago. So far the results have been incredible. Considering I had aleady just dropped about 35 five pounds in the previous 3.5 months. Since I started this phase I've dropped 4 inches from my waist, and 17 pounds. After finding out I would be on the Indigo-3 last week, I turned my HSM into just a solid meal to see how my body handles carbs now.

When I went through my rapid fast gain phase last winter eating any non-veggies carbs at dinner would wipe me out and make me fall asleep, which often kept my out of the gym to magify the problem. I wanted to gage my tolerence to carbs know that I've dropped the extra fat. I felt much better but overnight weight gain was 6 pounds. I've lost that plus 2 pounds so far this week. So even though I've fluctuated this week I'm still down 17 pounds in this 2.5 week period.

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8thMan
Level 100

Join date: Sep 2004
Posts: 132

I actually started this plan about two and a half weeks ago. So far the results have been incredible. Considering I had aleady just dropped about 35 five pounds in the previous 3.5 months. Since I started this phase I've dropped 4 inches from my waist, and 17 pounds. After finding out I would be on the Indigo-3 last week, I turned my HSM into just a solid meal to see how my body handles carbs now.

When I went through my rapid fast gain phase last winter eating any non-veggies carbs at dinner would wipe me out and make me fall asleep, which often kept my out of the gym to magify the problem. I wanted to gage my tolerence to carbs know that I've dropped the extra fat.

I felt much better but overnight weight gain was 6 pounds. I've lost that plus 2 pounds so far this week. So even though I've fluctuated this week I'm still down 17 pounds in this 2.5 week period.

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8thMan
Level 100

Join date: Sep 2004
Posts: 132

The second half on the wek I dropped an additional 5 pounds for a total of 22 after 3 weeks. My waist is down a toal of 5 inches over that period. I'm down 61 pounds since I started wabbiting back in mid-January. I'm down to my target weight now, so I'm going to call this phase a success, and move on to Indigo-3G. The pusle fast would waste the Indigo-3G as would the lack of carbs outside the workout period. my goal is now to transiton using Indigo-3G. I hopinig the Indigo-3G will allow me to lose the rest of the fat around my waist, and the increase in carbs consumption will lead to an increase in muscle mass. I'll post details of my plan here once finalized, and a summary of what I learned. Since I'm going to need some pictures for the team Indigo project, I'll throw one in here also.

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8thMan
Level 100

Join date: Sep 2004
Posts: 132

Transitioning to one meal a day. Last night turned out to be more of a feast than a meal.

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8thMan
Level 100

Join date: Sep 2004
Posts: 132

Thread is useless without pics. Here is one after two days of solid meals.

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8thMan
Level 100

Join date: Sep 2004
Posts: 132

Here is another. Unfortunately I didn't take pictures when I was at my heaviest. The image looking back in the mirror is burned into my mind, so I didn't need them. I'll see if I can find one from my vacation that shows how bad things got.

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reactiontm
Level 4

Join date: Dec 2010
Posts: 236

8thMan wrote:
You may want to use Z-12 on these days as you burn so much fat that you will have to get up a couple of times in the night to urinate and the Z-12 helps you fall right back to sleep afterwards.


So THAT'S why I pissed like a racehorse at night during the V-Diet!

That was crazy.

I'm wondering how well this protocol would work if you only had 10 more pounds to lose.

I was just reading a Dan John livespill about how quickly things stop working because our bodies get "too good" at them.

That's a lot of supplements.

I might try this with just the treadmill protocol.

You did the treadmill walks EVERY day?

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8thMan
Level 100

Join date: Sep 2004
Posts: 132

Yes I've done the treadmill walks every since mid-January with the exception of 4 days I spent in Florida in a hotel with no dumbells in the workout room. I started adding the dumbells the begining of February. Because the protocol has regular progression built in, by increasing the incline and weight, it keeps working for quite a long time. You are just using your heart rate to cotrol the progression. My thought is that once your body starts using fat as a fuel source from the initial walking, that it continues to use it, because the carries are an endurance exercise. If you do them fasted use the MAG-10, it makes a difference. I would think there would be a benefit to do the protocol in a non-fasted state as well, but I think you would need to walk a bit longer before using the dumbells to ensure the body has switched over to using fat as the fuel source. Let me know how you make out with it, or if you have any further questions.

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8thMan
Level 100

Join date: Sep 2004
Posts: 132

This plan was so effective, I wish I'd have stuck it out one more week. If I was to do it again, I think I would take out one day of pulse fast and replace it with a Pulse feast day obviously on the day of the healthy solid meal. I think the combination of the fasted daily cardio walk with dumbell forced my body to conserve muscle and burn fat, becuase it was basically a full body workout using almost every single muscle in my body to hold up the dumbell while walking with it for a minute.

I think the combination of MAG-10 and Seven both contributed to muscle sparing while allowing me to drop the calories down compared to V-diet 3.0. The combination of the pulse from the post treadmill MAG-10 allowed me to extend the fat burning widow, and the Powerdrive helped with recovery for the afternoon workout. Using the Surge Workout Fueland Anaconda combo for the afternoon workout increased calories at the right time when I could put them to use and get more out of my workouts than I did when following the original version of the V-Diet when I would have to drink my Surge Recovery through the workout just to get through it.

Using HP Mass and letting my body decide how many reps I could perform before I started grinding allowed me to get the most out of the workouts and also encouraged my body to retain muscle. I'm hoping now that Indigo has arrived that I never need to V-Diet again, but if for some reason I start regaining wieght in the future, I'm pretty sure I can use this plan to strip of 10-12 pounds of fat in a week. I felt like when I added the treadmill walks with the dumbell that I had discovered the Holy Grail of fat loss. They still seem to worik quite well while on Indigo-3G. I'll try to write something up linking to the articles on the site that gave me the inspiration for that.

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8thMan
Level 100

Join date: Sep 2004
Posts: 132

Here is what inspired me to develop the 8thman Treadmill Protocol. I read these articles by Lonnie Lowery and decided to use his approach to fasted cardio in my plan to drop 50 pounds quickly.
http://www.T-Nation.com/...ution_disclosed

http://www.T-Nation.com/...es_how_to_do_it

I started out following it just as written, but then I spent a week in a hotel with a fitness centre that consisted of an eliptical, a treadmill and dumbells going up to 50 pounds. I needed to find a way to get some kind of workout in or
I would waste a week of potential fat loss. I though about C.T.' article and video here:

http://www.T-Nation.com/...like_an_athlete

http://www.T-Nation.com/...loading&cr=

Basically what I took away from it is that lats and biceps are slow twitch and respond to contractions and time under tension. I assumed abs would be the same. From Lonnie spot reduction artice I figured by holding a tight contraction in my abs and lats holding a dumbell while doing fasted walking on the treamill, I could increase the chances of burning fats in those areas first.

Since I had good results in the past from this Chad Waterbury article, I decided to to this everyday.

http://www.T-Nation.com/...s_next_frontier

What I found was the dumbells carries jacked my heart rate up as high as 150 beats per minute, but didn't take much out of the muscles. Within 60 seconds I could get my heart back to to my optimal fat burning zone, and be fully recovered to do another carry. It was basically interval training for my heart. By the end of the workout I was drenched in sweat, but I felt fresh and energized. I came back from the business trip where I came up with this down 8 pounds after only doing it 3 days. I was also using a pulse feast eating strategy on that trip. I haven't done much other ab training since starting this back in January. Before I started this I could do 10 ab wheel rollouts with full extention. Now I can do over 30, and my abs feel solid under the remaining belly fat I have. The other cool thing is I testing my blood pressure at the pharmacy last week. My blood pressure was normal but on the very low side, but my resting heart rate was 55 bpm. Ten to 15 years ago it was 59, so at 45 years of age I'm very pleased. BAsed on C.T. Powler spill, I think that walking up a 12 degree incline holding a 30 pound dumbell with arms straight out in front of you at 3.3 MPH would be very similar to the effect of pushing a prowler, and you can even do it in most hotel gyms. If you don't have access to a sled, give it a try and post any questions here.

I would like to thank Lonnie, Christian, and Chad for writing the articles I linked above.

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8thMan
Level 100

Join date: Sep 2004
Posts: 132

Since this forum is restricted to Velocity Life members, I'm not sure if many people are interested in trying the treadmill protocol, but just in case I'll add soome pictures of the carries I typically do.

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8thMan
Level 100

Join date: Sep 2004
Posts: 132

Waiter's carry. Altenate right and left. Keep core tight.

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8thMan
Level 100

Join date: Sep 2004
Posts: 132

To emphasis on Biceps. Ususally at the end of a waiter's carry for 10 - 20 seconds

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8thMan
Level 100

Join date: Sep 2004
Posts: 132

The walking plank.

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8thMan
Level 100

Join date: Sep 2004
Posts: 132

Similar to the walking plank, but emphasis is on traps shoulders and chest.

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Icarus
Level 5

Join date: Feb 2003
Posts: 547

8thMan wrote:
Similar to the walking plank, but emphasis is on traps shoulders and chest.


Sorry dude, but that looks like the shake weight thing. LOL.
I know it isn't, but still.......

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