"This morning I got up, drank my allotted single cup of java, popped some Maximum Strength HOT-ROX, donned a CD player containing an audio book, and went for a rapid two mile walk in a fasted state over semi-rough terrain."
"I did my walk Monday without a weighted vest; today I did it with 20 pounds in the Xvest. I don't think it will interfere with training load, but using a vest on non-weight training days may be a neat idea. No vest on lifting days; 20 to 40 pound vest on non-lifting day. In other words, the cardio portion will be easier on weight training days and a little tougher on non-weight-training days."
"The fasted calorie drain this morning went okay; the wind was cold and gusting so I think I burned a few extra calories fighting it. But this is yet another advantage of outdoor cardio walks: once you're out there, a mile or two away from home, you ain't got nothing to do but come back. "
"So, bored, cold and annoyed by the damn wind, I completed my planned three miles anyway. "
It seemed that Chris went on a 3-4 mile walk using a weighted vest depending on workout days. The largest reason the diet works is because of drastic change in diet and the good weighlifting sessions.
Cardio is just an added bonus to burn off some calories and help set up your metabolisim for the rest of the day. When I did the V-Diet I ran 2-4 miles a day or spent 20-40 min on an elipitcal (due to pulled solues), but I am also in the military and cardio has been a part of my routine for as long as I have been in. I would say try to get in a fasted walk or jog in the morning. Doing some cardio is better then none and the more work you put into it the better results you will have mind you, just be wise to get enough rest and avoid overtraining. I'm sure Chris can answer your questions better but this is my .02 . Good luck