Phase 2 - Lean Muscle Building

Having lost between 6-7% bf and 3.5 inches to my belly during the VLCD, I’ve officially begun Phase 2, which is the lean muscle building phase.  The concept is still similar to what I’ve been doing during the VLCD, with the exception that I’m now slowly increasing my caloric intake over the course of the next few weeks and incorporating complex carbohydrates into my diet. 

I don’t want to shock my body into thinking it found a cache of calories and immediately store the excess as reserve body fat, so the increase in calories has to be relatively slow, basically increasing my caloric intake by 200 kCal a day while beginning an intense weight training routine. 

The diet is high in lean protein, complex carbohydrates, and water, with a minimal intake of simple lipids.  I will also be using the same supplements I purchased earlier, but increasing the amounts and meals a day to achieve a higher caloric intake to promote anabolism or muscle synthesis.

AM - Pre-workout

• Assault (1/2 scoop supplement powder) 40kcal
• 1 cup Skim Milk 80 kcal [Protein 8g | Carbs 11g | Fat 0g]
• Water (2 Cups)
• Potassium Supplement
• Glucosamine/Chondroitan
• Caffeine (200mg tablet)

Lift/Cardio

• Water (3 Cups)

Breakfast

• Multivitamin
• Fish Oil
• Saw Palmetto
• Flax Seed Oil
• Milk Thistle
• Glucosamine/Chondroitan
• Syntha 6 (1 scoop) 190kcal [Protein 22g | Carbs 13g | Fat 6g]
• Skim Milk (1/2 Cup) 43kcal [Protein 4g | Carbs 5.5g | Fat 0g]
• Water (3 Cups)
• Glutamine 1 tsp
• BCAA (Branched-Chain Amino Acids) 1 tsp
• 6 egg whites [Protein 24g | Carbs 0g | Fat 0g]
• 1 cup Oatmeal + 1/2 tsp Instant Coffee [Protein 10g | Carbs 54g | Fat 6g]

Snack

• Syntha 6 (1 scoop) 190kcal [Protein 22g | Carbs 13g | Fat 6g]
• 1 cup Skim Milk 80 kcal [Protein 8g | Carbs 11g | Fat 0g]
• Water (2 Cups)

Lunch

• Syntha 6 (1 scoop) 190kcal [Protein 22g | Carbs 13g | Fat 6g]
• 1 cup Skim Milk 80 kcal [Protein 8g | Carbs 11g | Fat 0g]
• Water (2 Cups)
• Protein Source (ex. Albacore Tuna Salad, Tilapia Filets, Chicken Breast)
• Complex Carb Source (ex. Kidney Beans, Brown Rice, Sweet Potato/Yam)

Snack

• Handful of Almonds or other Nuts (unsalted)
• 1 cup Skim Milk 80 kcal [Protein 8g | Carbs 11g | Fat 0g]
• Water (2 Cups)

Dinner

• Syntha 6 (1 scoop) 190kcal [Protein 22g | Carbs 13g | Fat 6g]
• 1 cup Skim Milk 80 kcal [Protein 8g | Carbs 11g | Fat 0g]
• Water (3 Cups)
• Protein Source (ex. Steak, Tilapia Filets, Chicken Breast)
• Complex Carb Source (ex. Kidney Beans, Brown Rice, Sweet Potato/Yam)
• Metamucil (1 Scoop)

Pre-Bedtime

• Docusate Sodium
• Water (3 Cups)
• Melatonin
• Fishoil

Bedtime

• Water (1 cup)
• Glutamate 1 tsp
• BCAA (Brached-Chain Amino Acids) 1 tsp
• Melatonin

Day 19- VLCD
While I haven’t been completely adhering to my diet and workout plans, the fat is still melting off. Today I weighed in at 162.6lbs and measured 33.5” at the widest part of my belly, or down about 3.5” from day one. It’s a noticeable difference, as several people who only see me on a weekly basis noticed an obvious loss of facial fat, which is a good indicator of overall fat loss. I can see it too, at about 14% body fat, my abs have become much better defined despite not sticking to my abdominal workouts. If there’s one thing I’d like to insist regarding this diet, find a friend to complete it with; they will be your rock and motivate you to stick to the diet and workout when you feel weak or lazy. Being the guinea pig, I chose to do it alone and blog the experience, showing the struggles, since despite planning for it safely and scientifically, I wasn’t sure what the real-world results or risks would be, and many of you will have a difficult time finding someone to start the diet with. Only a day or two left of zero carbs a very low calories, and the next phase of the transformation will begin.

Day 10 - VLCD
Today marks the 10th day of my VLCD diet, and I couldn’t be happier with the results thus far.

Today I weighed in at 164.8lbs, my widest section of gut at 34in, and my measurements indicate I’m at about 14%bf. I still have about a week and a half to go, and at this pace should be at 7-8%bf when it’s all said and done.

Day 8 - VLCD
I’m not going to lie, it’s been a real challenge to maintain very low calories the past few days. I celebrated my sister’s birthday all last weekend, and while I stuck with veggies and fish for dinner on Saturday, I gorged on Potato Pancakes (Fried CARBS!), Snow Crab-legs, a Rib-eye Steak, cheesecake, and half a Key Lime Pie the following day. Yes, you read that right, HALF A PIE! I figured I’d blown any gains I made over the week, but stepping on the scale I found only a slight weight gain of a few pounds, and a quarter of an inch in belly loss (the widest portion of my gut around the navel). Now I’ve read about “cheat days” in diets, and they generally mean eating a portion of a particular craving once a week, not entire feasts, but I suppose my one day of gluttony wasn’t enough to put a serious dent in my progress, and in fact eased my cravings and put my goal into perspective. I intend to be more aware of my binging from now on, and after being good since Sunday, measured yet more loss in my gut this morning for a total of nearly 2.5 inches since beginning the diet 8 days ago, while my weight seems to stay consistently around 168lbs (plus or minus a pound depending on time of day). There’s also a noticeable difference in loss of fat deposition in my love handles, which suggests the fat loss is legit.

Day 4 of VLCD-
Weighing in today at 167lbs-even was a bit of a surprise, considering having already lost 9lbs in the past 3 days and weighing in at 166.8 yesterday. The good news is I’m down an additional .25 inch in the belly, which might seem counter-intuitive. But after some examination, I’ve come to the conclusion that I’m full of shit (literally).

I haven’t been good with taking my docusate or Metamucil, and falling to a bout of weakness, only ate solids the day before (1 egg white, 1 portobello mushroom, 1.5 whole pickled herrings, 1 cup of boiled chicken, and a cup of broccoli slaw). So I’m probably a bit backed up. Add to this the general lack of mass running through my GI-tract, peristalsis isn’t being triggered by stretch receptors.

I plan to correct this issue with a breakfast consisting of a protein shake (3/4 scoop Syntha-6, 1tsp Glutamate, 1tsp BCAA, and a handful of fresh spinach) and a strong cup of coffee, and pray that works because Epsom salt tastes like crap, and I don’t want to vomit and counteract my present acidotic state ;). I’m also going to limit my solids intake to 1 meal a day for the duration of the diet and up my water intake while being more compliant with my non-stimulant laxatives.

VLCD Day Three.
Lost an additional 3lbs and 1/4inch to belly, but having a hard time falling asleep despite taking melatonin prior to bedtime. Also ate an egg white and a stir fried portobello mushroom 3 hours apart instead of relying strictly on protein powder. Will probably incorporate one solid in my diet per day, probably just 1 egg white a day for dinner though so it digests overnight.

Day 2 Complete.
Lost another 3lbs and .5inch around the belly after a breakfast consisting of a medium piece of baked chicken thigh, 1/4 scoop Syntha-6, and 3 large glasses of water. I woke up later than usual, so I intend to do my light workout in about an hour after eating.

Day One completed and I’m already down over 3lbs from my starting weight of about 176lbs and lost a 1/2 inch around my gut, and that’s AFTER breakfast (protein shake/supplements/3 cups of water)…

Finding the energy to physically exercise will become a challenge as the VLCD program progresses, but is necessary to maximize results. Remember, we’re not concerned about “weight-loss” per se, as the body will naturally fluctuate depending on time of day and amount of fluids/food ingested. We’re drinking a gallon or more of water over the course of the day, which in itself adds >7lbs of “weight”. We’re solely focusing on increasing fat catabolism and breaking down adipose tissue. Our diet and supplementation will to a large extent do this on it’s own, leading to an average 3-5lbs of weight-loss per week. We want to help that process along and demand more fuel, resulting in even more fat loss. The best way to achieve this is through a combination of cardio and weight training.

Cardiovascular exercise is essential to get the blood pumping and hormones and ketones moving through the system so that they can freely reach all energy-demanding cells, and as previously mentioned in the Hormone Post, promotes production of hormones that contribute to lipolysis. To achieve this, every day should begin with a warm-up exercise when the body is well-rested and Testosterone and GH levels are highest. When we have quality sleep, the body produces a surge of Testosterone and Growth Hormone, and a morning workout is the ideal time to exploit these heightened levels. Energy might be an issue, as your body is in starvation mode and essential fasted for the past 7-8 hours of sleep overnight, so Pre-workout supplementation is critical and laid out in the Diet Plan.

Each day should begin with a warm-up of cardio to increase oxygen and energy demand consisting of,

• Stretching
• Light Jog (20 min) or Stairs (15 min)
• Pushups (3 sets of 25)

The rest of the workouts depend on the day, as we target different large muscle groups to stimulate GH and Testosterone release, and ensure that energy demand is heightened, and also concentrate on easier to work muscles for aesthetics and rest. The trick here is to keep the workouts simple and efficient.

Day One - Legs and Glutes -These are the largest muscles in the body and thus have the largest demand on circulating energy. Working these muscles has the added benefit of burning more energy up to 4 hours post workout.

• Squats (3 sets until failure) - Just use body weight or very minimal weights if you find yourself doing more than 20 repetitions per set. Remember, you’re just trying to activate energy demand, not kill yourself.
• Calve Raises - Same as above, but increase reps to 30 per set.
• Lunges (3 sets until failure) - Use body weight.

Day Two - Chest, Shoulders, and Triceps - Another large muscle group that require oxygen. These will require some dumbell use, but keep it light weight.

• Pushups (4 sets until failure) - Just use body weight mixing between push-up bars, elevating feet, and using a medicine ball to change it up.
• Overhead Dumbell Extension - 3 sets of 15 to target triceps using light weight.
• Upright Rows or Shoulder Shrugs - 3 sets of 15 to target delts and traps using light weight.
• Skull-crushers- 3 sets of 15 to target triceps using light weight.

Day Three - Abdominal/Core 1 - The core is an enormous group of smaller muscles that comprise much of the torso, coincidentally where the majority of our adipose is located. Everyone wants abs, and while these tend to be the most overlooked and despised exercises, they’re critical for not only aesthetic appeal but for overall fitness. Plus, what good is losing all that abdominal fat if you can’t flaunt a nice set of abs for your efforts.

• Seated Knee to Chest - 25 reps
• Wide-leg crossover situps - 25 reps per side
• Scissor Kicks (Slow) - 25 reps
• Hanging leg raises (Knees to Chest)- 25 reps
• Leg Climbs - 15 per leg
• Reach/Extend/Tuck - 15 reps per side
• Hanging Knee Kicks - 25 reps
• Pulse-Ups - 25 reps
• Bicycles - 25 reps
• Reverse Bicycles - 25 reps
• Exercise Ball Crunches - 40 reps
• Static Leg Raise - Until Failure

Day Four - Rest- Give your body time to recover.

Day Five - Back and Biceps - Another large muscle group that require oxygen. These will require some dumbbell use, but keep it light weight.

• Alternating Dumbbell Curl - 3 sets of 15 to target biceps using light weight.
• Hammer Curl - 3 sets of 15 using light weight.
• EZ Curl - 3 sets until failure using light weight.
• Bentover Rows - 3 sets of 15 using light weight to target back.
• Wide-grip Pullups - 3 sets until failure to target Lats.

Day Six - Abdominal/Core 2 - The second day of abdominal/core exercises, because the other muscle groups need time to recuperate.

• Seated Knee to Chest - 25 reps
• Scorpion Plank - 25 reps per side
• Hanging leg raises (Knees to Chest)- 25 reps
• Hanging leg raise and twist for Obliques - 15 reps per side
• Leg Climbs - 15 per leg
• Hanging Knee Kicks - 25 reps
• Pulse-Up to Straight-Leg Hip Raises - 25 reps
• Wide-Leg Situps/Crossing Over - 25 reps per side
• Situp Touch Toes, Pulse Up Touch Toes - 25 reps
• Mason Twist - 40 reps
• Plank - Until Failure

Day Seven - Rest- Give your body time to recover.

Repeat routine until VLCD is over.

Any physical activity during a VLCD is a struggle, and weight training is nearly impossible and potentially dangerous during this 2-2.5 week period. With that said, there are exercises you should be engaging in to promote lipid catabolism and maintain muscle mass while you are on the diet. Like with any exercise program, you should target complementary muscle groups on specific days, although at a much lighter intensity.

Remember, your blood glucose levels will be lowered, so heavy lifting or exercising with weights should be minimal if not completely excluded from your routine. Your focus at this time should be two-fold; You need to promote lipolysis (fat-breakdown), and you should target problem areas that are easy to train.

To promote lipolysis, you need to get your metabolism fired-up, since relying on ketosis from diet alone can only do so much. We want to maximize fat-loss in a short window of time. This involves light training and supplementation, since finding the energy and motivation to exercise will be an ever-present battle.

The body has natural chemicals that it produces which help trigger lipolysis, Epinephrine, Growth-Hormone, Norepinephrine, and Testosterone to name a few. These four hormones will be the focus of our attention during the VLCD process, and we will find ways to maximize their production through supplementation and exercise. These trigger G protein-coupled receptors, which activate adenylate cyclase, resulting in increased production of cAMP. Cyclic AMP activates protein kinase A, which ultimately activate lipases found in adipose. The fundamental biochemistry of the process isn’t important, what’s important is realizing you need to maximize your output of the hormones mentioned above (Ep, GH, NE, and Tst).

While you can theoretically purchase GH off the black market, or like many of today’s Hollywood celebrities who tout it as the fountain of youth and have it prescribed by a physician, we’ll take the inexpensive and legal route and promote GH release through natural means. This requires the trifecta of GH production, which is Diet, Weight Training, and Rest. Starvation in itself is a natural catalyst for Growth-Hormone release which in turn promotes lipolysis. Weight training also triggers the body to increase its GH output, as it adjusts to the increased demand to develop larger muscle fibers. Finally, rest is probably the most important and overlooked aspect of GH production, as it’s during sleep that our body replenishes GH and releases its slow drip into the system.

Testosterone is an obvious precursor to lean muscle development and lipolysis. It’s the reason men are naturally leaner and able to seemingly shed flab so much easier. It’s also the reason EVERY SINGLE PROFESSIONAL ATHLETE uses “anabolic steroids”. Period. Unfortunately these are illegal without a proper prescription, so again sourcing natural means is essential. The best promoter of natural testosterone production is heavy weight lifting (and abstinence). Like all steroids, Testosterone is produced from Cholesterol, and undergoes a series of structural changes to eventually become the final hormone. While you might be asking how a diet that lacks cholesterol will produce testosterone, you need to realize that the body synthesizes all the cholesterol a human needs to survive by itself. So essentially, what building blocks are needed are picked up and converted through a series of hydroxylations and decarboxylations to eventually form cholesterol, which in turn goes through the structural changes previously mentioned to form testosterone.

Finally both Epinephrine and Norepinephrine promote lipolysis of adipose tissue and are likewise naturally occurring hormones in the body. They’re the fight or flight hormones that get released when you are in a sudden or dangerous situation. Obviously constantly placing yourself in a panic state would be impossible, and frankly if it could happen, it would release other stress hormones that would likely contribute to fat gain. For this reason, supplementation is the only answer.

Now we’re not talking about jabbing yourself with an Epi-pen every couple hours, but using a combination of compounds that create a similar state. I’m talking about the controversial ECA-Stack. ECA is a combination of Ephedrine, Caffeine, and Aspirin, which is scientifically proven to promote lipolysis by increasing Norepinephrine release, which then stimulates activity of cyclic AMP. Caffeine inhibits phosphodiesterase, the enzyme that metabolizes cyclic AMP, and thereby enhances the staying power of the NE. Aspirin enhances NE activity by inhibiting adenosine, which is involved in NE inactivation. So ultimately you have Ephedrine initiating positive release of NE, and the caffeine and aspirin act as inhibitors of the degradation process, essentially keeping the NE around as long as possible.

Legally, you cannot purchase Ephedra-based products in many countries, and rightfully so, as they can be dangerous in the uncontrolled concentrations sold by random Chinese herbal companies. And even if the dosing on the label is safe, you always have the few idiots with preexisting conditions that ruin it for everyone by being completely out of shape and taking an insane amount and dying, which is what happened in the US causing a ban. Ephedrine Sulfate can still be purchased over the counter in pharmacies as a brochodilator under the trade name Bronchaid, and combined with Caffeine and Aspirin tablets to create a stack with a safe ratio of each substance for fat-loss. Even so, like everything in this diet plan, this is just my opinion, so USE AT YOUR OWN RISK and CONSULT A HEALTH PROFESSIONAL before attempting anything.