The Velocity Diet (Altered)

I'll be starting a new program next week. The main purpose of this program is to shed some of the excess weight I've accumulated over the vacationing season.

The original program designed by Chris Shugart is here at T-Nation [The Velocity Diet]. I'll alter the diet portion to fit my needs.

Changes
- I'll eat oatmeal for breakfast
- Lunch will be optional in regard to limiting myself to just a Metabolic Drive shake. Some days a shake will be enough others I'll need to eat something "sensible". However I will only have a shake for dinner.

The workout will remain as prescribed in the original article with NEPA or intervals on the off days.

Training

Day #1: Monday

Pull-up: 10 x 3 weighted [60-90s R]
Bench Press: 10 x 3 [60-90s R]
Squat: 3 x 8 [30-60s R]
Hamstring Curl: 3 x 6 [30-60s R]
Calf/Biceps/Triceps exercises: 1 set each 6-10 reps
Ab exercise: anything goes

Day #2: Wednesday

Deadlift: 10 x 3
Rack Pull: 3 x 3-5
Flyes: 3 x 8
Overhead Press: 10 x 3 standing, cleaned from floor
Calf/Biceps/Triceps exercises: 1 set each 6-10 reps
Ab exercise: anything goes, but different than previous session

Day #3: Friday

Dips: 10 x 3
Rows: 10 x 3
Lateral Raises: 3 x 8
Lunge variations: 3 x 6-8
Calf/Biceps/Triceps exercises: 1 set each 6-10 reps
Ab exercise: anything goes, but different than previous session

Supplementation

Metabolic Drive protein powder
Hot-Rox Extreme
Creatine
Surge Recovery

Hopefully I'll stay motivated on this one.