Hi all, since today I start the V-Diet, modified by me :
1 - I prefer Intermittent Fasting. So I eat only at 12:00 and 19:00.
2 - My work is a littIe physical, so no cardio. I train monday, wednesday and friday at 16:00, so fasted, but around 45 minutes before and just after my workouts, I use 3g of HMB, and 5 grams of Potassium Bicarbonate.
3 - I do the famous 5*5 program, with only four sets, and the first is at 50% of the three following sets.
4 - My stats :
1m88, 83 kilos, around 12% bodyfat
5 - Mensurations : Only the major mensurations :
Chest @ 97cm
Biceps, right @ 33.5cm (ouch…)
2" above navel @ 83cm
Navel @ 88cm
2 " below navel @ 92.5cm
Hips @ 94.5cm
Right tight @ 60cm
6 - And finally, my macros : Training day : 195 protein, 130 carbs, around 20 fat, divided in two meals : First : 60P, 5-10F, 10C, and all the rest : 130P, 120C, 10F 1h30-2h after my workout.
Non training day : 195 protein, 20 carbs around, 20 fat around, I eat like the other days.
7 - Estimated fat loss : 0.5kg per week, 4 weeks : -2kg of fat (actual : Around 10 kilos) Muscle gain can occur…
8 - Objective : 81 kilos, around 10% bf. Actual lean mass : Around 72kg. Photos at the 28th day, for more surprise !!! Actually I have a " non-visible 4-pack". 4-pack is visible when I work my abs, for exemple.
After this, I go on a maintenance for one week, or if I don’t feel tired, I go for 6 weeks, or even 8 if really I can maintain my strenght and if I don’t loose muscle. Then let’s go for another V-Diet, preceded by a one week maintenance if I don’t have a visible 4-pack, or if I’m not happy with my results. If I have a 4-pack in 28 days, 2 weeks maintenance, then a 12 weeks maintenance-very very slow bulk (200 to 300kcal surplus average per day).
See you tomorrow, between 17:30 to 18:30 France time, for the day two !