Danny Vega – Hypertrophy Week 1 – 1020Life Seminar

This was the first week of my 3 month keto hypertrophy experiment with my friend Robert Sikes. Robert is a pro natural bodybuilder who has used keto in every phase of his training. He came up with this idea to put us both in a 500 calorie surplus over the next three months and try three different macro ratios to test how each approach affects our body composition. This first month, the calories are all coming from protein. I am eating 260g of protein every day and I’m not a fan of it. My daily fat intake is at 250g, lower than my protein, which is killing me as well, because it’s not very ketogenic. Carbs are at 5-10 a day since I don’t eat them unless it’s the carbs in things like eggs, pork, cured meat etc.

No *bleep* allowed

This weekend I went down to Miami to join Brian and my good friend Mike de la Pava with the seminar at his gym, The Battle Axe. If you’re ever in Miami, you gotta check it out (pick up some gear, too. His t-shirts are DOPE). I’ve been to a few seminars with Brian and this was by far the best I’ve seen. The group was extremely knowledgeable, coachable, and engaged the entire weekend. They also asked some really good, in Depth questions. I can’t say enough good things about it. I was honored to be there and share how a ketogenic diet can help strength athletes, and when it could be used.

In case marauders attack you while you’re pooping

So, how was training? Definitely good. I’m well fed so I can handle the volume. I’m fat…well, I am 10.6% on my latest DEXA (not bad) but I gained 6 lbs of fat since August. I’ve taken cadaver labs in grad school. That’s a lot of fat. But the cool thing is that I lost all my visceral fat. It’s completely down to zero! A little subcutaneous fat is easy to burn off. Ok on to training. Here’s what week one looked like:

Week 1

Mon
A. Squat 5×5@425
B1. DB lunges 12,10,8,6 each
B2. DB RDL 12,10,8,6
B3. Seated calf raise 12,10,8,6
C1. Leg extension 4×20
C2. Leg curl 4×20
C3. Leg press calves 4×20
D. 100 m row time trial

Tues
A. Bench 5×5@305
B1. Seated cable flye 4 sets – 20,15,15,15
B2. 1-leg DB calf raise 4 sets – 15,10+10, 10+10, 10+10 each
B3. 1.5 rep dips 4 sets – 15,15, last two sets were regular reps 15, 15
C1. 1-arm incline DB bench 12,10,8,6 each
C2. Low Cable flye with tempo changes 4×15
C3. BW calf burnout 40/30/20, 35/25/15, 30/20/10
D. 500 m row time trial
E. 10 min Santa Monica stairs

Wed
A. 5k walk

Thurs
A. Deads 5×5@475
B1. Chest supported row 12,10,8,6
B2. Standing calf machine 12,10,8,6
B3. Neutral grip chins (wtd when possible) 12,10,8,6
C1. DB row with straps 12,10,8,6 each
C2. 1-leg leg press calves 4×15-20 each
C3. Reverse grip lat pull down 12,10,8,6
D. 200 m row time trial
E. 20 min sauna

Fri
A. Standing OHP 5×5@200
B1. Seated DB lateral raise 4×12,10,8,6
B2. Seated 1-leg calf raise 12,10,8,6
B3. Cable lateral raise 4×15-20 each
C1. Standing 1-arm OHP 12,10,8,6
C2. 1-leg calf raise 4×20-30 each
C3. Reverse pec dec 4×15-20
D. 1 min for distance row
E. 20 min sauna

Until next week, friends. I’ll share a little more info on this experiment, as well as some new YouTube videos. Oh yeah hit subscribe on FAT FUELED FAM!

 

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Danny Vega

Danny Vega is a 220lb raw powerlifter with meet bests of 640 squat in wraps (610 raw), 400 bench, and 700 deadlift. A native of Miami, Florida, Vega received his bachelor’s degree in political science from Columbia University in 2004, where he was a member of the football team and a three-time Dean’s List recipient. Vega earned his masters of science in human performance from the University of Florida, where he worked with the national championship men’s basketball team along with women’s basketball, tennis, and golf programs. He then went on to become the Strength & Conditioning coordinator for VCU basketball. The Rams were 2007 conference champions and made it to the second round of the NCAA tournament.
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