V-Diet Transition

I'm going to follow the transition just like Chris did in his Physique Clinic:

For some reason, as I write down these steps I'm thinking of the New Kids on the Block song "Step by Step.....Ooooo baby" Like...ohmygod...

Step One

3 - 5 days will be a solid meal day. I will have this meal most likely at lunch to avoid any nighttime binge eating.

Step Two

5 - 7 days of two to three solid meals a day. I will do the bookend option that Chris suggested where I start my days off with a shake and end them off with a shake. So it will look like this:

Meal 1 - Shake
Meal 2 - Lean turkey wrap
Meal 3 - Steamed veggies with Chicken breast
Meal 4 - Bak Choi with baked salmon
Meal 5 - Shake

Step Three

Only having one shake a day. I will have this shake at night to avoid any extra nighttime calories. It's also good to have this one at night due to the slow releasing protein that Metabolic drive has in its protein shakes.


The V-Diet Transition workout by Chad Waterbury

Loading: Use the heaviest load you can manage with perfect form for all sets.

Tempo: Perform the lifting and lowering phases as fast as possible while maintaining perfect form.

Monday

8 sets of chin-up for 3 reps
Rest 30 seconds between each set

8 sets of power clean for 3 reps
Rest 30 seconds between each set

8 sets of push press for 3 reps
Rest 30 seconds between each set

2 sets of side plank hold for 90s
Rest 45 seconds between each set

Note that unlike the previous phase, these are straight sets. You'll perform all 8 sets of chins for example before moving to the power cleans.

Wednesday

4 sets of forward lunge with hammer curl for 7 reps with each leg
Rest 45 seconds between each set

4 sets of dip for 7 reps
Rest 45 seconds between each set

4 sets of bent over row for 7 reps
Rest 45 seconds between each set

3 sets of front squat for 6 reps

3 sets of good morning for 6 reps
Rest 45 seconds between each set

2 sets of plank hold for 120 seconds
Rest 45 seconds between each set

Friday

4 sets of dumbbell Romanian deadlift for 10 reps
Rest 45 seconds between each set

3 sets of neutral-grip dumbbell shoulder press for 10 reps
Rest 45 seconds between each set

4 sets of wide-grip pull-up for 8 reps
Rest 60 seconds between each set

4 sets of feet-elevated push-up for 12 reps
Rest 45 seconds between each set

3 sets of back squat for 10 reps
Rest 60 seconds between each set

2 sets of reverse crunch on slant board for 12 reps
Rest 30 seconds between each set