Biotest

DCDubs V-Diet Log


#1

Hey guys! Just started the V-Diet today. Due to my work schedule (and lack of a decent gym), I’ll be following Dan John’s 10,000 swing workout program with the V Burn challenge thrown in every Wednesday. My training split will be:

Sun - Swings / Handstand Push-Ups
Mon - Swings / Chin-Ups
Tue - Off / NEPA
Wed - V Burn
Thu - Swings / Handstand Push-Ups
Fri - Swings / Chin-Ups
Sat - Off / NEPA

Current stats:
Height: 6’0"
Weight: 225.6
BF%: 21.9%
LM: 176.2
FM: 49.4
V-Burn: 43:22.08

My long term goal is to get down to 195 while keeping my lean body mass at 180. For the six weeks that I’m on the diet, I’d like to get at least a 5% reduction in BF (~14 pounds). I’ll be posting daily with weekly check-in measurements. I’m really excited to get started and I’m hoping to see great results.

I live in the central coast and I work up in Santa Clara, if anyone knows of a good gym (squat racks aplenty, GHR, prowler) that doesn’t charge $150 a month, please let me know!


#2

Good Luck! I actually considered the 10,000 swings program too, as I am doing some of my workouts at home and I have a KB. I ended up just changing some of the movements instead to fit my needs. I did try one workout last week with 500 swings. Wow! It was tough. And I am fond of KB workouts and considered my work capacity with them very good. I like your choice of HSPU’s too. Best of luck!


#3

Good luck, DC! I found this diet through Dan John. He is one of the only fitness writers I trust completely.


#4

[quote]sandradee wrote:
Good Luck! I actually considered the 10,000 swings program too, as I am doing some of my workouts at home and I have a KB. I ended up just changing some of the movements instead to fit my needs. I did try one workout last week with 500 swings. Wow! It was tough. And I am fond of KB workouts and considered my work capacity with them very good. I like your choice of HSPU’s too. Best of luck!
[/quote]
thanks! since chin-ups and overhead press are my two weakest lifts, i decided to focus as much as i could on them. i’m really looking forward to the KB workout tomorrow.

[quote]jacobtibbs wrote:
Good luck, DC! I found this diet through Dan John. He is one of the only fitness writers I trust completely.[/quote]
i completely agree. his training philosophy lines up exactly with my own and he makes all of his programs available to anyone, which is awesome!

so far the MD shakes have been delicious, but that Surge shake was gross. tasted like chocolate filtered through a camp fire. is a smoky flavor normal or am i just whacked?


#5

[/quote]

so far the MD shakes have been delicious, but that Surge shake was gross. tasted like chocolate filtered through a camp fire. is a smoky flavor normal or am i just whacked?[/quote]

I have the original flavor and it is no better! Worst part of the diet so far.


#6

had trouble sleeping last night, but i seem to be doing alright so far today. finished my first KB workout, and it was awesome. i got cocky before the third round and only rested one minute after the last set of 50 swings and i definitely learned my lesson. every workout will be performed to the letter from here on out.

weight is currently at 221.6. i’ll be taking out the tape measure tonight to get my stats before its too late.

last night i made an elvis shake for meal 5 and it was really good. two scoops chocolate, one scoop protein, 2 tbsp peanut butter and 2 tsp of benefiber. favorite meal so far!


#7

Great progress so far. Elvis shake sounds delicious!


#8

2/5/14: 225.6 | -/+ T | -/+ D
2/6/14: 221.6 | -4.0 | -4.0
2/7/14: 220.0 | -5.6 | -1.6

Measurements:
Neck 15.5
Shoulders 50
Chest-Upper 45
Chest-Lower 40.25
Waist-Navel 39
Waist-Largest 39
Hips-Largest 38
Upper Arm-Left 15
Upper Arm-Right 15.25
Upper Leg-Left 25.5
Upper Leg-Right 25.5
Lower Leg-Left 16.5
Lower Leg-Right 16.5
Ankle-Left 10
Ankle-Right 10

Feeling good! Should be able to get my workout in this afternoon.


#9

Good progress! Glad you’re liking the KB workout. What weight KB are you using?


#10

2/5/14: 225.6 | -/+ T | -/+ D
2/6/14: 221.6 | -4.0 | -4.0
2/7/14: 220.0 | -5.6 | -1.6
2/8/14: 219.2 | -6.4 | -0.8

Trying to keep busy today to keep from thinking about food. Can’t wait for that HSM on Tuesday!

SD: I’m actually using a homemade T-handle and for the 10k workouts, I’m starting off with about 45 pounds. Its definitely enough for high rep swings and I’d like to add more weight in March.


#11

2/5/14: 225.6 | -/+ T | -/+ D
2/6/14: 221.6 | -4.0 | -4.0
2/7/14: 220.0 | -5.6 | -1.6
2/8/14: 219.2 | -6.4 | -0.8
2/9/14: 219.2 | -6.4 | -0.0

No weight loss day to day. I was hoping to keep things going on a downward trend for at least a few more days, but 6 pounds in 5 days is a good enough start.

What is everyone doing for NEPA? I walk my dogs 2-3 miles per day plus walking around the office at work.


#12

6 lbs is a great start! Keep up the good work.

I also walk my dog for NEPA, which I’ve gotten out of the habit of doing over the last year. So the v-diet is benefitting my dog’s health also!


#13

2/5/14: 225.6 | -/+ T | -/+ D
2/6/14: 221.6 | -4.0 | -4.0
2/7/14: 220.0 | -5.6 | -1.6
2/8/14: 219.2 | -6.4 | -0.8
2/9/14: 219.2 | -6.4 | -0.0
2/10/14: 217.2 | -8.4 | -2.0

Down 2 pounds since yesterday! I think I may add weight to my t-handle before March, its not getting easy, its just getting less hard. Tomorrow is HSM and I am planning on getting some tri-tip, asparagus, and a sweet potato.


#14

2/5/14: 225.6 | -/+ T | -/+ D
2/6/14: 221.6 | -4.0 | -4.0
2/7/14: 220.0 | -5.6 | -1.6
2/8/14: 219.2 | -6.4 | -0.8
2/9/14: 219.2 | -6.4 | -0.0
2/10/14: 217.2 | -8.4 | -2.0
2/11/14: 217.2 | -8.4 | -2.0

Measurements Week 2:
Height 72
Weight 217.2
BF% 20.5%
Lean Mass 179.4
Fat Mass 37.8
Neck 15.5
Shoulders 50.5
Chest-Upper 43.5
Chest-Lower 39.5
Waist-Navel 38.0
Waist-Largest 39.0
Hips-Largest 38.5
Upper Arm-Left 15.0
Upper Arm-Right 15.0
Upper Leg-Left 25.0
Upper Leg-Right 25.0
Lower Leg-Left 16.0
Lower Leg-Right 16.0
Ankle-Left 9.5
Ankle-Right 9.5

I’m really surprised by my lower legs getting smaller week to week. I didn’t realize how much water my body was holding on to. I think I must have some kind of diet sensitivity to cause that kind of inflammation.


#15

2/5/14: 225.6 | -/+ T | -/+ D
2/6/14: 221.6 | -4.0 | -4.0
2/7/14: 220.0 | -5.6 | -1.6
2/8/14: 219.2 | -6.4 | -0.8
2/9/14: 219.2 | -6.4 | -0.0
2/10/14: 217.2 | -8.4 | -2.0
2/11/14: 217.2 | -8.4 | -2.0
2/12/14: 219.0 | -6.6 | +1.8

http://www.sadtrombone.com/

Had my first HSM yesterday: tri tip steak (that had been sitting in a home made santa maria marinade for about a day) and roasted sweet potato and asparagus. I could barely finish it all, and it took me at least a half hour to eat. I did the V-Burn challenge in 31:01.27, so that definitely makes up for putting on almost two pounds day to to day. Honestly, I’m kind of glad to be back on the shakes, doing dishes is a drag.


#16

2/5/14: 225.6 | -/+ T | -/+ D
2/6/14: 221.6 | -4.0 | -4.0
2/7/14: 220.0 | -5.6 | -1.6
2/8/14: 219.2 | -6.4 | -0.8
2/9/14: 219.2 | -6.4 | -0.0
2/10/14: 217.2 | -8.4 | -2.0
2/11/14: 217.2 | -8.4 | -2.0
2/12/14: 219.0 | -6.6 | +1.8
2/13/14: 217.6 | -8.0 | -1.4

Four days in a row at the same weight. Safe to say that the weight loss is stalled out at this point. I’ve hit every shake so far with no cheating. Those Carl’s Jr. commercials during the Olympics are starting to get to me though, haha. The workouts are going really well. My heart rate was hitting the high 140’s with the swings back when I first did the workouts, but now its in the middle 120’s. Any thoughts on adding weight? I think I should go heavier to make it more difficult and less efficient so I can keep losing fat.


#17

[quote]DCDubs wrote:
2/5/14: 225.6 | -/+ T | -/+ D
2/6/14: 221.6 | -4.0 | -4.0
2/7/14: 220.0 | -5.6 | -1.6
2/8/14: 219.2 | -6.4 | -0.8
2/9/14: 219.2 | -6.4 | -0.0
2/10/14: 217.2 | -8.4 | -2.0
2/11/14: 217.2 | -8.4 | -2.0
2/12/14: 219.0 | -6.6 | +1.8
2/13/14: 217.6 | -8.0 | -1.4

Four days in a row at the same weight. Safe to say that the weight loss is stalled out at this point. I’ve hit every shake so far with no cheating. Those Carl’s Jr. commercials during the Olympics are starting to get to me though, haha. The workouts are going really well. My heart rate was hitting the high 140’s with the swings back when I first did the workouts, but now its in the middle 120’s. Any thoughts on adding weight? I think I should go heavier to make it more difficult and less efficient so I can keep losing fat. [/quote]

I stalled out too after my first week on the V Diet - it was really discouraging to know that I was doing everything as per the plan, but not seeing results. However, by the middle of the fourth week, I started to lose inches and everything started coming together. My suggestion is to stick with it and keep doing what you’re doing, and the results will come. Good luck!


#18

[quote]DCDubs wrote:
2/5/14: 225.6 | -/+ T | -/+ D
2/6/14: 221.6 | -4.0 | -4.0
2/7/14: 220.0 | -5.6 | -1.6
2/8/14: 219.2 | -6.4 | -0.8
2/9/14: 219.2 | -6.4 | -0.0
2/10/14: 217.2 | -8.4 | -2.0
2/11/14: 217.2 | -8.4 | -2.0
2/12/14: 219.0 | -6.6 | +1.8
2/13/14: 217.6 | -8.0 | -1.4

Four days in a row at the same weight. Safe to say that the weight loss is stalled out at this point. I’ve hit every shake so far with no cheating. Those Carl’s Jr. commercials during the Olympics are starting to get to me though, haha. The workouts are going really well. My heart rate was hitting the high 140’s with the swings back when I first did the workouts, but now its in the middle 120’s. Any thoughts on adding weight? I think I should go heavier to make it more difficult and less efficient so I can keep losing fat. [/quote]

Hey man, stick to it exactly and dont give up. This junk will work and by week 3 and 4 you will see a difference in the numbers. Done alot of research on this and never seen a person who followed the diet NOT have drastic results!
Hang in there the best is yet to come.


#19

2/5/14: 225.6 | -/+ T | -/+ D
2/6/14: 221.6 | -4.0 | -4.0
2/7/14: 220.0 | -5.6 | -1.6
2/8/14: 219.2 | -6.4 | -0.8
2/9/14: 219.2 | -6.4 | -0.0
2/10/14: 217.2 | -8.4 | -2.0
2/11/14: 217.2 | -8.4 | -2.0
2/12/14: 219.0 | -6.6 | +1.8
2/13/14: 217.6 | -8.0 | -1.4
2/14/14: 217.0 | -8.6 | -0.6

Thanks for the encouragement! I read some of the fine print on HR and I upped to 2 twice daily starting today. No jitters or anything so far, so I’d say its going well. I missed my 3pm shake yesterday and I didn’t realize it until 20 minutes into my 2 hour commute. Woof. More swings and push-ups later today. I think I’m going to make spaghetti squash and meatballs for my next HSM.

A few questions on post v-diet nutrition: what diet has worked the best for you? How many HSMs daily? Any macro ratio that works well?

30/40/30 worked well when I was powerlifting, but I need to lean out in order to get in shape for rugby. I’m thinking high fat, moderate protein, low carb would help, something more like 60/30/10.


#20

Not currently on the V-Diet, did it a couple years ago. Right now I’m on week 2 of an induction phase of Cyclic Keto Dieting (CKD). The 60/30/10 sound Keto-ish. I do 65/30/5 currently and it’s working good. Standard BBing foods - eggs, tuna, coconut oil, protein powder(s), high fiber veggies as a side. Carbs only come from veggies. I could never do the shakes every 3 hours or whatever it was, always felt hungry so I found more satisfaction in combining shakes to something like 3 times a day, 2 shakes each. Sometimes I’d just wait till late afternoon (IF style) and just down huge shakes - felt much more full in the belly.

I’m doing the 10,000 swing challenge, just wrapping up week 2. Since you’re only doing push ups as the assistance I’d say add as much weight as you can handle. I rotate with chin ups, push ups, front squat, and 1 arm db presses. I’m only using 42.5lbs on a homemade t-handle, fucked my AC joint in december so trying to take it up slowly. But you’re lucky (in a way) that you don’t have to Front Squat because for me that’s the most dreadful day to do 500 swings. The other days are, dare I say it, a breeze, compared to front squat day.

The only thing I’d watch out for with this program mixed with the V-Diet is burn out. It’s a very depleting program if you also do HIIT a couple times a week (I do 20mins HIIT swings and then steady state uphill walking 40 mins right after). Combining such a restrictive diet with this can be draining. Shit, I’m feeling drained eating 2,300cals/daily with solid food…can’t wait till Sunday - it’s an off day.

Keep it up, stay positive because the last 2 weeks for me were the toughest on the v-diet - started strong, positive minded. By the 4th week I was sooo ready to stop, lol.