Biotest

Swapping Out V-Diet Weight Training Program


#1

Hi all, about to start the V-Diet next week for the first time. I plan to follow the diet pretty strictly, but want to swap out the weight training program for something like Coach Thibaudeau’s OVT program:

I will probably modify his plan into a five day split of Chest,Back,Legs,Shoulders,Arms. Yes, I will ensure to get some NEPAs in there too. What adjustments should I make to the diet, other than taking Plazma more days of the week?


#2

[quote=“cvonsydow, post:1, topic:6835”]
What adjustments should I make to the diet, other than taking Plazma more days of the week?[/quote]
OVT is double-or-more as much volume as the V-Diet workouts, so recovery and not burning muscle are going to be the biggest issues. I’m not totally sure it’s feasible, but you can give it a shot. 2 scoops of Plazma every lifting session and probably a slightly bigger HSM (on training days only) will go a long way towards making sure you recover enough to see progress.

I’m guessing the V-Burn challenge would be overkill to, given the total weekly training load, so definitely keep the NEPA easy and low intensity.


#3

Thanks Chris. I’ll make sure to get more HSM calories on training days. Would you recommend adding other supplements to make this program more feasible? I’m assuming Mag-10 would be a definite addition after workouts.

If you think the lifting volume is too much, should I reduce the number of superset reps I complete like Christian did in his first couple weeks?


#4

So I started the V-Diet this week, with about 212 lbs and 25% BF. I am doing the 4-day OVT workout schedule as described, except only doing 4 reps of each superset instead of 5.

I got an extra bag of Plazma and am taking 2 scoops every workout, plus I am taking one serving of Mag-10 after. Otherwise I am following the diet as described. I hope all this helps with recovery issue.

Depending on how these first couple weeks go, I may increase to 5 superset reps on the third week.


#5

After one week I’m now down to 208.6 and dropped 1% BF. I should say I’m not sure what my actual BF is since I am using a scale to calculate it (and I hear those are quite inaccurate) but it is ok for measuring progression I suppose.

The workouts are going well - the 2 scoops of Plazma carry me through the OVT sessions and the Mag-10 helps recovery quite a bit! I am glad I reduced all the superset reps to 4, I can see it being too easy to overtrain on this program on a diet.

I’ve been sticking to Chicken/Turkey/Fish plus rice and veggies or a banana for my HSM. The hard part is getting enough calories! Some days I barely get 450 but I still have to stack my plate full of chicken and rice to get there.


#6

Day 17 -
Weight is now at 206.2 and I am noticing more definition in my upper body! I really like the ease of meal planning on the v-diet, and I am continually cycling between the shake flavors to keep things fresh. They all taste pretty good.

I stayed much the same weight during most of week 2, but started dropping fat again at the beginning of week 3. My HSM each day has been pretty consistent, though I did have black beans a few days instead of rice. Also went out for Sushi one night, which I figure is pretty consistent with the HSM guidelines.

The OVT workouts are pretty difficult, I am seeing progression still, but will stick with 4 supersets of each exercise. I probably have the MAG-10 to thank for making this plan workable with the v-diet.


#7

Day 23 -
Just started week 4 and still seeing decent results! Weight is now 205 and lost almost another 1% BF. My waist has gone down at least 2" total judging by how tight I can now cinch my belts.

The non-workout days are actually the hardest to get through for me, as I have about 560 calories less on those days (Plazma + Mag-10).


#8

All done with the V-diet! Final weight was 202.6 this morning. I lost about 10 total pounds and about 2.5% BF.

You might get better fat loss results from the workout program that comes with the V-diet, but with OVT I was able to progress and increase strength even on the caloric deficit.

I will now be adjusting slowly back into normal healthy eating with the addition of breakfast (eggs, greek yogurt, and granola) and adding a mid-afternoon carb/protein snack prior to workouts. This will increase my daily calories by about 300-400 and allow me to gain some muscle size over the next 4 weeks in which I will be running phase 2 of the 8-week OVT cycle.


#9

Good luck with ure starts! I hope you will do good, and will proud of ureself!