T Nation

Cole's V-Diet


Sortof off the cuff I decided to do the Velocity diet. I have been impressed by this site and have come to trust what is being said(which doesn't come lightly). I am currently 195lbs and approx. 22%bf. @ 5'9" tall. I have been using the Waterbury file for a few months now and am currently on the second page of the Total Body Training(or 2nd month), which seemed like a good place to start given the rep range.

Unfortunatly, I don't have a digital camera to document because I want to see the progress I make when I finally find out what's under my donut. I do have a picture of my large ass standing next to the Taco I bought 4yrs. ago and has served as some serious motivation when I didn't feel like going to the gym. Wish me luck!


Good luck-----

but in all honesty, I don't think TBT is a workout to use during a v-diet.


Why? And what do you reccomend?


TBT is a very demanding workout and the lack of carbs will make it difficult to get through. You won't reap all the benfits of the workout.

There are several workouts on here that are targeted weight loss workouts. Meltdown and such, but I feel even for those the lack of carbs over time will be a detriment. You may want to consider something like a modified V. Go hard core V for a day or two--maybe three, but then take in some carbs. You have to be very careful here. The longer you deny the body carbs, the slower you then have to reintroduce carbs into your diet.

Myabe eat carbs on lifting days or nights before, and lower or skip carbs on odd days. I've never been a fan of the V-diet. I just think you need carbs and don't do your body justice by denying them. Pay attention to quality and times of ingestion and you can reap most of the benefits of the V yet keep your body and brain fueled for workouts and life in general.


The Velocity workout Shugs laid out is based on 2 compound exercises at high set, high intensity, low reps

At month 2 of T-B T, you're doing low sets high volume with more exercises, which is aimed at hypertrophy.

The change from the V-Diet is based on the idea that

Doing T-B T in a fasted state, you're going to be burning up muscle, where the workouts here are aimed at preserving muscle.


Try EDT for fat loss. by Cosgrove and Staley

The EDT Fat Loss Solution: Lose 1/2% Fat Per Week With NO Dietary Changes!

By Alwyn Cosgrove, CSCS and Charles Staley, MSS

Charles Staley

Editor?s Note: Anyone who trains seriously should print this article out and memorize it. Charles Staley has been around the block a few times and he knows what mistakes you are going to make before you make them. Read and learn...

Since the inception of the Escalating Density Training system (see www.EDTSecrets.com), one of the most common inquiries we receive at the office is ?When are you going to write about EDT for fat loss??

How about right now?

As it turns out, EDT is perhaps the simplest and most effective training technique available for body composition training. I was recently talking to my colleague Alwyn Cosgrove, owner of Results Fitness Training in Newhall, California has been using EDT-inspired training programs to facilitate rapid losses in bodyfat with his clients for several months now. In fact, Alwyn claims an average loss of 2% bodyfat per month with no dietary changes at all. However, there is a price to be paid for quick results, and this program does exact a heavy toll? Cosgrove joking refers to it as ?Rambo training? it?s not for wussies.? I agree, but at the same time, this is about as fun as hard work can be. Have a look?

The Program

This EDT cycle is simple, brief and yet quite brutal. You?ll perform (3) 15-Minute ?PR Zones? where you?ll attempt to accumulate as many total reps as possible and then improve upon that number every workout (see ?EDT Loading Parameters? for more details). Each and every workout you know how long it?ll last and you also know exactly what you need to accomplish. It?s that simple. Here?s your program, make exercise substitutions if equipment or injury restrictions warrant.


First PR Zone (15 Minutes)
A-1: Chins
A-2: Hack Squat

Rest: 5 Minutes

Second PR Zone (15 Minutes)
A-1: Rows
A-2: Seated Leg Curl

Rest: 5 Minutes

Third PR Zone (15 Minutes)
A-1: Overhead Press Machine
A-2: Incline Board Sit-Ups


First PR Zone (15 Minutes)
A-1: Dips
A-2: Back Extension

Rest: 5 Minutes

Second PR Zone (15 Minutes)
A-1: Incline Press Machine
A-2: Leg Extension

Rest: 5 Minutes

Third PR Zone (15 Minutes)
A-1: Flat Dumbbell Bench Press
A-2: Reverse Trunk Twist on Ball


First PR Zone (15 Minutes)
A-1: Dumbbell Deadlift
A-2: Push Press

Rest: 5 Minutes

Second PR Zone (15 Minutes)
A-1: Preacher Curl
A-2: Lying Dumbbell Triceps Extension

Rest: 5 Minutes
Third PR Zone (15 Minutes)
A-1: Standing Lateral Raise
A-2: Prone Ball Roll

COSGROVE: Note that you can also reduce the rest periods between PR zones thereby further increasing the density. I also prefer to have a bigger rep ?buffer.? In regular EDT I allow 20% more reps before I increase the loads. In Fat loss EDT I don't increase the loads until you perform 30% more reps. I think the higher volume helps with fat loss (this assumes a good load selection initially). Another rule I use is that the eccentric phase should be controlled, the concentric should be accelerative.

EDT Loading Parameters

For those not yet familiar with EDT?s unique loading parameters, here?s the nuts and bolts:

* Escalating Density Training is based on the concept of doing more and more work from workout to workout. Therefore, it?s critical that your exercise biomechanics (i.e., technique) is consistent on every workout. If you perform strict curls on one workout and loose form the next, you aren?t really doing more work (for the arms at least!)
* I recommend 10-15 minutes of light to moderate cardio, followed by 10-15 minutes of light stretching on ?off? days for the purpose of promoting active recovery and reducing soreness.
* Each workout in this cycle consists of (3) PR Zones of 15-minutes duration separated by a short (5-minute) rest periods. In each PR Zone, you?ll generally perform two exercises, for a total of 3-4 exercises per workout.
* In each PR Zone, you?ll typically perform two antagonistic exercises in alternating fashion, back and forth, using the same weight for all sets, until the PR Zone has elapsed.
* After warming up the first exercise(s), select a load that approximates a 10RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.
* Sets/Reps/Rest Intervals: This is where EDT is truly unique. Most people will find it most productive to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to fewer reps per set and longer rest intervals as fatigue accumulates. As an example, you might begin by performing sets of 5 with very short (10-15 second) rests. As you begin to fatigue, you?ll increase your rest intervals as you drop down to sets of 4, then 2, and as the time limit approaches, you might crank out a few singles in an effort of accomplish as many repetitions as possible in the time allotted.
* NOTE: Do not perform early sets to failure, or even near failure. My recommended starting point is to do 1/2 of what is possible (e.g., 5 reps with a 10RM weight) at the beginning of the time frame. As the time limit approaches however, you?ll find yourself working at or near failure as you attempt to break your rep record.
* Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. As soon as you can increase the total number of reps by 20 percent or more, start the next workout with 5 percent more weight and start over. Similarly, if you manage to improve upon your last performance (for the same workout) by 40 percent, then you?ll increase your weights by 10 percent on the next workout.

I like amino acids as the post workout meal - an hour later I have a shake with fiber when training for fat loss.

Aerobics: avoid like the plague - they cause you to lose muscle, and they help you to become more efficient at burning fat. So how would you like your fat burning machinery to get smaller and more efficient when you are trying to lose fat? Thought so.

For the EXTREME RAMBO HARDCORE ADDICT: Do EDT using hybrid lifts - see below. Another very cool yet brutal tip is to do TWO 15 min periods in the workout but perform TWO EDT workouts per day. Brutal but it'll carve you up.

Day One :

First PR Zone (15 Minutes)
A1 Alternating max lunge
A2 Seated Cable Rows

Second PR Zone (15 Minutes)
B1 Step Up
B2 Push up-prone tuck combo

Third PR Zone (15 Minutes)
C1 DB Squat and Press
C2 Close Grip Pulldown

Day Two :

First PR Zone (15 Minutes)
A1 Bulgarian Split Squat
A2 Push Press

Second PR Zone (15 Minutes)
B2 Seated Row to neck

Second PR Zone (15 Minutes)
C1 Good morning squat hybrid
C2 Incline Db Press

Day Three :

First PR Zone (15 Minutes)
A1 Deadlift
A2 Pullover

Second PR Zone (15 Minutes)
B1 Lateral Lunge and touch
B2 Arnold Press

Third PR Zone (15 Minutes)
C1 DB Swiss Ball Crunch
C2 Bent Over DB Row

Fuel For EDT

To maximize the effectiveness of this EDT fat-loss program, employ the following nutritional strategies:

1) Reduce consumption of refined carbohydrate (breads, pastas, white rice, potatoes, grains, cakes, cookies, etc.) to a bare minimum, especially later in the day.

2) Virtually all meals should contain a fiber source, expect for post-workout meals, which should ideally be a fast-absorbing protein/carb shake. Check out a cool product called Fiber Smart. This is a unique, dietary fiber made from flax seeds and other top quality ingredients to support proper function and health. It also contains Acidophilus and Bifidus to promote a health bacterial balance and amino acids to support a healthy digestive lining.

2) Eat every 3 hours for a total of 5 to 6 meals per day. No exceptions. Schedule meals as if they were appointments with yourself? because that?s what they really are when you think about it.

3) Calculate or estimate your lean body mass (total weight ? fat weight) and eat one gram of animal-source protein per pound of lean bodyweight per day, divided into 5 or 6 meals. For an individual who weighs 200 pounds and is 15% body fat, this would mean 170 grams per day, which would equate to 5 meals containing 34 grams of protein per meal.

4) Hydrate! My recommended water intake is 60 percent of your bodyweight in pounds, converted to ounces, per day. For example, if you weigh 150 pounds, drink 90 ounces of water per day.

5) Watch out for ?hidden? sources of fat and sodium such as various salad dressings and condiments.

6) Educate yourself on the caloric value of what you eat. If you?re not losing weight (fat) you?ll need to eat slightly less calories, and/or increase caloric expenditure (via exercise). There may be some trial and error at first as you learn more about how many calories you?ll need to create an energy deficit. COSGROVE: this is key. Violate this rule and you are toast.

7) Develop strategies to cope with difficult situations, such as family get-togethers and going out to eat. COSGROVE: Fast food? Yes? it's called grilled chicken sandwich. Fries, no.

8) Virtually all breakfast cereals are to be avoided? they almost always contain high levels of calories, sugar and non-existent protein and fiber content? the worst possible type of food. COSGROVE: the only cereal you can have is oatmeal. Nothing else.

9) Some saturated fat is OK, but it?s easy to take in more than you realize?be careful with salad dressings, condiments, grilled meats, fried foods, Chinese food, gravies, etc.

10) Stop analyzing everything to death and get down to basics? it?s not that difficult to figure out how to eat right. Which brings us to?

11) Staley on ?simplexity:? OK, let?s get down to brass tacks here? EAT LESS! I?m often asked about the fat loss value of various foods like grapefruit, cider vinegar, etc. My patented response is ?Any food will make you lose weight? if you eat too little of it.? A little trick is in order here? the next time you feel hungry, instead of giving in to it and feeling deprived, tell yourself ?OK? this is good? it?s a sign that I?m doing the right thing.? Trick yourself into believing that being hungry is desirable.

12) Here?s what Cosgrove has to say about cheating:

* If you cheat: DO NOT, I repeat DO NOT change your next meal. I see many clients who overeat at one meal and then under eat at the next meal as a kind of ?payback.? All you did now was screw up TWO meals.
* If you cheat: get right back on track. A lot of people think after cheating? I've blown it? so I might as well REALLY blow it! Let me ask you? if you get a flat tire do you get out of your car and slash the other three? Hey, you have a flat tire? might as well have four, right?

13) Cosgrove on hunger: Hunger is a sign that your body is lacking in energy. At this point your body will use stored fat as a fuel source. It's a good thing. While I agree with Dr. Eric Serrano that calories are not created equal? it's tough to argue that eating less calories will cause anything other than weight loss. It's the law of thermodynamics.


Again, in life I am humbled and have realized that planning is the key. Certain things cannot be done on a whim. Durring this my eyes opened a little bit more as to some of what I am doing wrong (6) Educate yourself on the caloric value of what you eat. If you?re not losing weight (fat) you?ll need to eat slightly less calories, and/or increase caloric expenditure (via exercise). T

here may be some trial and error at first as you learn more about how many calories you?ll need to create an energy deficit. COSGROVE: this is key. Violate this rule and you are toast.) Also, wanted to thank you guys for hammering me on this. I don't learn so fast sometimes.

As for the diet progress-I made it about a day and half. I felt sick and crazy in the head. I went to work early that day so I not only depleted all my fuel but I hadn't slept either. Again thanks--