I finished the Velocity Diet and now I am switching it up and need to figure out my new diet. I am 6’1 183 now; lost 34 pounds total in under 3 months, the bulk of it in under a month and a half. I’ve still got some visible fat to lose but I’m not trying to lose weight now, I just want to build lean mass and more importantly strength and let the weight come off more slowly that way.
I’ve gotta give props to the guys at T-Nation for having all of this info available and devising that mad man’s diet to help me drop those pounds, I couldn’t have pulled it off otherwise =) so thanks!
my workout plan:
I will be lifting 3-4 times a week, and doing some fairly intense cardio + ab work on most days off, so exercising around 6 days a week. My lifting workouts are 1.5-2.5 hours and are usually somewhat slow in tempo but I lift heavy relative to my 1RM and mostly do strength training for the olympic lifts, so it is taxing on my body.
When I was V-Dieting an average non lifting day would be like 55g carbs 50g fat 210g protein w/no real cardio, lifting day would be like 100g carbs 55g fat 240g protein w/Surge post-workout, which is like 1500/1850 calories. I only did that for 3-4 weeks and cycled onto it and off of it and just completed the cycle off.
I just started having more whole meals and slowly increasing carb intake when cycling off the diet, not sure on how many extra calories I had on top of the original plan but it wasn’t over 400 most days. It was really ridiculous but rewarding and not as hard as I thought it would be, the pounds just flew off. I was actually finishing the V-Diet while I was traveling in Australia and lost over 10 pounds the 2 weeks I was there =)
Supplements I take are BCAA’s, HOT-ROX for cardio in future, multivitamins, fish oil, glycosomine/chondritin.
With this info in mind what type of macronutrient distribution should I be taking in now? I honestly have no idea but I figure I will just increase the carbs a lot and increase fat a little bit, not sure on total calories since I am so used to eating so little.
any idea on what would be the best plan for this diet?