Re: Velocity Diet - Started Today
OK, I don't know about the diet, but your workout basically sucks.
Two huge problems:
1) You're training way too much, especially when operating at a calorie deficit
2) You're doing way too much cardio. Cardio (in the kind of durations you're planning) destroys muscle and muscle eats fat.
The weights program is kinda meh too. I would do a full body MWF focusing on the movements that give you most bang for your buck.
Mon/Wed/Fri
Leg Ext
Leg Curl - Replace these two by alternating between squats and Deadlifts (one session is squats, next is deads, etc)
V Squat - is this some sort of weird machine (the first google result?)
Hip Adducter - you're not going to have much energy given you're eating less than your body needs to fuel everything, I wouldn't use it on some girly machine.
Hip Abducter
Tue/Thur/Sat
1 Hr Cardio - Elliptical Machine - Full Incline, Med Resistance
Pec Fly -
Rear Delt -
Shoulder Press
Seated Row
Chest Press
Tricep Ext
Bicep Curl
Ab Curl
That's a lot of exercises. Bench and chinups would hit most of the same muscles. Your CNS is going to be fried after a week of this routine, and that's before the effects of quite an extreme diet.
I suggest doing something like the T-Dawg diet (if you need a planned program) and a good beginner program (5x5, starting strength, or something) that will give you a foundation to do, well whatever you want, in the future.
Oh and get off the machines. With very few exceptions (mostly to do with rehabbing an injury), they are worse than a similar motion with free weights
I don't mean to sound negative. It's great you're trying but you're trying to do too much of the wrong stuff and will just get nowhere.
Yes you've seen gains, but that just serves to prove that doing anything will give you gains when you first start training. BTW - if you've been on this lifting routine for weeks without curling up in a ball you're either a genetic freak or (more probably) not lifting enough weight. Training ABABABX would destroy me physically and mentally (even with machines and 3x8).
So yeah, sorry to trash just about all of your plan, but the most important thing is intact - that you're committed and keen.
Good luck.
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