Many of you have asked me for more detail about the diet and exercise program that I began on 08 May, 2008 so I will try to fill you in here.

The diet is a slightly modified version of what is referred to as the Velocity Diet – which was created by combined with basic free weight training and cardiovascular work. My friend Stephen compiled this for me, based on my specific size when starting so that is something to take in to consideration if you attempt this plan.

This may seem like an extreme diet – and it is. If you are not willing to commit to it 100% you could end up wasting a LOT of money on powders and supplements.

The thought of looking at it as a 28 day plan can seem overwhelming if you try to take it all in at once – but if you just think about it one day at a time… well, I can do almost ANYTHING for one day; so just look at it one day or protein shake at a time and before you know it you’ll be at your goal.

All of the information that you need on the Velocity diet can be found over at Testosterone Nation

Here is another good article about living the Velocity Diet

Then the basic workout plan (for me) is based on the following schedule:

Weight Training

Workout A

  • 3×5 Squat
  • 3×5 Bench Press
  • 1×5 Deadlift

Workout B

  • 3×5 Squat
  • 3×5 Standing military press
  • 3×5 Pendlay or Bent Rows

Example:

Week 1:

  • Monday – Workout A
  • Wednesday -Workout B
  • Friday – Workout A

Week 2:

  • Monday – Workout B
  • Wednesday – Workout A
  • Friday – Workout B

Etc.

If you are not familiar with weight training (even if you are) I recommend picking up a copy of Mark Rippetoe’s INCREDIBLE book Starting Strength

Cardio:

Take a long walk every day, duration 45-60 minutes. Don’t kill yourself, DON’T run. Just keep walking and don’t stop. Do these 7 days a week.

You can download a MUCH more detailed PDF of the plan that Stephen sent me here: My Diet

On the supplement side of things I have also added a bit to Stephens recommendations.

Here is my Personal supplement schedule. Please, if you are NOT familiar with supplementation DO NOT follow this or any other schedule without consulting a knowledgeable resource.

Morning

  • (4x) GNC Brewers Yeast 500
  • (2x) GNC “SoftCap” Fish Oil
  • (2x) ADAM Men’s Multi-Vitamins
  • (2x) Joint Support
  • (1x) Chromium Picolinate 800mcg
  • (4x) Biogenetix BIOBURN-D2T

Mid-Day

  • (4x) GNC Brewers Yeast 500
  • (2x) GNC “SoftCap” Fish Oil
  • (2x) Joint Support

BedTime

  • (4x) GNC Brewers Yeast 500
  • (2x) GNC “SoftCap” Fish Oil
  • (2x) Joint Support
  • (2X) GNC Mega Man Multi Vitamin
  • (1x) Melatonin 3
  • (1x) 5-HTP 100mcg

Additionally I have added an Apple Cider Cocktail (2 tablespoons Unfiltered Apple Cider Vinegar + 8-10 oz. of water) 3 times per day – upon waking; at mid morning and at mid afternoon.

Other added items are Papaya Enzyme chew ables – as needed – to assist if “movements” become difficult and fresh brewed green tea.

Oh and YES, if you are wondering – sodas, snacks, sweets, etc, and lots of caffeine are all “no-no’s” on this plan. :)

If anyone has any questions feel free to email me or post in the comments and I’ll try to answer your questions as best as possible. I will be blogging my diet experiences daily and you will find them tagged “Velocity Diet”.