Biotest

Getting Ready for Week 1


#1

GENERAL APPROACH

A little bit about me. I am 41 years old and have not worked out for 2.5 years. I worked out steadily since I was 9 and hit a wall when I was 39 so I am trying to get back into it. Swam competitively from 9-19, then got into weight training. Was heavy into CrossFit for the 2 years before I hung up my spurs and went 100% sloth.

The only thing that kept me from being completely beyond repair was I kept to a pretty good diet based on ZONE and PALEO. I am generally the same size, but my body composition and strength is what I am targeting with this effort.

I made a few slight changes to the program so if some of the experts can take a look and let me know if I am still on the right track that would be GREAT!

MEALS:
Made a small change for the fiber/flaxâ?¦ used Garden Of Life SUPER SEED in place of the fiber tablets and the milled Flax Seeds. I add 1 table spoon per shake along with a table spoon of Chia Seeds (had them in the cupboard). Please let me know if this is still keeping with the spirit of the program.

All Meals for this phase are shakes consisting of:
Protein Powder (2 scoops), Superfood (2 scoops), Super Seed (1 table spoon), Chia Seeds (1 table spoon)
Bedtime Snack includes 2 table spoons of nut butter (I prefer Macadamia for this high fat content)
One meal per week is a HSM (Sunday Dinner)
1 EHA/DHA capsule with each meal
Recovery Drink is 2 scoops with cold water after workouts (Mon, Wed, Fri, Sat)

WORKOUTS:
For my workouts I did modify them a bit. I really wanted to get in all the core moments that are mentioned in Dan John’s NEVER LET GO which I just finished. Not saying I am an expert by any means so if please chime in and let me know what you think about my workouts below. I think the grouping is ok but I am open to suggestions. Numbers after the exercises represent the workout day (1= Mon, 2 = Wed, 3 = Fri, 4 = Sat)

EXERCISES:
Front Squats 1
Pull Ups 1
Bench Press 1
Ab Wheel 1

Power Clean 2
Bent Over Row 2
Lunges 2
Plank (front & side) 2

Deadlift 3
Push Press 3
Good Mornings 3
Knees to Elbows 3

V-Burn Challenge 4

MONDAY
Wake: 5:00
Yoga: 5-10 minutes
Meditation 20 Minutes
HOT-ROX: 6:30
Walking: 6:30
Breakfast: 7:00 am
Lunch: 11:00 am
HOT-ROX: 12:30
Snack: 3:00 pm
Workout: 4:30
Recovery Drink: 5:30
Dinner: 6:30
Bedtime Snack: 9:00

TUESDAY
Wake: 5:00
Yoga: 5-10 minutes
Meditation 20 Minutes
HOT-ROX: 6:30
Walking: 6:30
Breakfast: 7:00 am
Lunch: 11:00 am
HOT-ROX: 12:30
Snack: 3:00 pm
Dinner: 6:30
Bedtime Snack: 9:00

WEDNESDAY
Wake: 5:00
Yoga: 5-10 minutes
Meditation 20 Minutes
HOT-ROX: 6:30
Walking: 6:30
Breakfast: 7:00 am
Lunch: 11:00 am
HOT-ROX: 12:30
Snack: 3:00 pm
Workout: 4:30
Recovery Drink: 5:30
Dinner: 6:30
Bedtime Snack: 9:00

THURSDAY
Wake: 5:00
Yoga: 5-10 minutes
Meditation 20 Minutes
HOT-ROX: 6:30
Walking: 6:30
Breakfast: 7:00 am
Lunch: 11:00 am
HOT-ROX: 12:30
Snack: 3:00 pm
Dinner: 6:30
Bedtime Snack: 9:00

FRIDAY
Wake: 5:00
Yoga: 5-10 minutes
Meditation 20 Minutes
HOT-ROX: 6:30
Walking: 6:30
Breakfast: 7:00 am
Lunch: 11:00 am
HOT-ROX: 12:30
Snack: 3:00 pm
Workout: 4:30
Recovery Drink: 5:30
Dinner: 6:30
Bedtime Snack: 9:00

SATURDAY
Wake: 5:00
Yoga: 5-10 minutes
Meditation 20 Minutes
HOT-ROX: 6:30
Walking: 6:30
Breakfast: 7:00 am
Lunch: 11:00 am
Hot Rocks: 12:30
Snack: 3:00 pm
Workout: 4:30
Recovery Drink: 5:30
Dinner: 6:30
Bedtime Snack: 9:00

SUNDAY
Wake: 5:00
Yoga: 5-10 minutes
Meditation 20 Minutes
HOT-ROX: 6:30
Walking: 6:30
Breakfast: 7:00 am
Lunch: 11:00 am
HOT-ROX: 12:30
Snack: 3:00 pm
Dinner (HSM): 6:30
Bedtime Snack: 9:00


#2

Day 1 Summary…

MONDAY, AUGUST 1

Measurements (inches):
Height: 5’11
Weight: 175 (guess)
Neck: 15
Shoulders: 46
Chest Upper: 41.5
Chest Lower: 38
Waist Navel: 35
Waist at Largest: 35.5
Hips at largest: 35.5
Upper Arm R: 13
Upper Arm L: 13.5
Upper Leg R: 23
Upper Leg L: 22.5
Lower Leg R: 15.5
Lower Leg L: 15.5
Ankle R: 9
Ankle L: 9

Wake: 5:00
Yoga: 5-10 minutes
Meditation 20 Minutes
Hot Rocks: 6:30
Walking: 6:30
Breakfast: 7:00
Lunch: 11:30
Hot Rocks: 12:30
Snack: 4:15
Workout: 6:00
Front Squats 5x5 (65, 75, 85, 90, 90)
Pull Ups 5x5
DB Bench Press 5x5 (35, 40, 45, 50, 50)
Ab Wheel 30
Recovery Drink: 7:00
Dinner: 8:30
Bedtime Snack: 10:00

Notes: Started with 2 Hot Rocks twice per day and felt ok with it. I was ok with the shakes too but I got a bit of a late start on my workout so my schedule slipped a little in the evening - life happens. My work out went well but WOW I am soooo out of shape! Only one way to fix that - keep on keeping on! The recover drink is GAG ME sweet. WOW! Not sure I can handle 2 scoops unless I mix it with a gallon of water. I actually puked it all up just as I was getting into my car so more ended up on my shoes than in my system. I had another serving with 1 scoop while I put my sneakers into the washing machine and that was easier to keep down.

Product Suggestion: cut the sweetness in half on this and all of your shakes. (hope I am not the only one to suggest this. I don’t want to face an angry mob with torches and pitch forks when I go outside for my morning walk)

So far so good. Took a hot bath to soak my sore body and relax a bit. Looking forward to tomorrow to walk and recover. I am going to sleep like a BABY!


#3

I think this post belongs in the Diet Logs section not Ask Chris.

I will say that you seemed to have a well laid out plan. It will be interesting to see how you handle this workout program while V-Dieting.

Surge Recovery Raspberry took me a little getting used to, but honestly when I was V-Dieting I kind of tuned out all flavors and tastes; it was just easier for me to do this. The shakes were just fuel, a means to an end, so I really could have cared less what they tasted like.


#4

Hockeydawg - I understand the move over to this section. It makes sense and I will keep posting my daily logs here.

I appreciate the advice and feedback on the shakes and taste. I will suck it up and view them as a means to an end. Day 2 and 26 to go!


#5

Day 2 Summary

TUESDAY, AUGUST 2

SORE. STIFF. OUCH! Day 2 and 26 more days to go and that is looking a LONG ways off but I am in for the long hall. Loosened up after the walk and it was nice to have a recovery day. Not too much to report other than curious to see how I feel for my workout tomorrow and curious if I can keep down the recovery drink this time.

TUESDAY
Wake: 5:30
Yoga: 5-10 minutes
Meditation 20 Minutes
HOT-ROX: 6:45
Walking: 6:45
Breakfast: 7:15
Lunch: 12:30
HOT-ROX: 2:00
Snack: 4:00 pm
Dinner: 7:30
Bedtime Snack: 10:00


#6

[quote]imax wrote:
Day 2 Summary

TUESDAY, AUGUST 2

SORE. STIFF. OUCH! Day 2 and 26 more days to go and that is looking a LONG ways off but I am in for the long hall. [/quote]

Haha yea the days seem forever while on the V Diet. I am down to 18 days left and that seems so far away!


#7

18 days left - wanna trade? haha


#8

Day 3 Summary…

WEDNESDAY, AUGUST 3

Had an interesting day. During the day I was feeling like crap - VERY sore and stiff and not digging the shakes. I was really worried about my workout but to my surprise it went great! I actually felt better during my workout than when I was just moving around the office. Guess I was loosened up which felt good! I did ok with the exercises but I am not pushing the loads yet. I may change out the bent over rows for kettle bell swings for the last 2 weeks bit it depends on how I feel.

I was able to tolerate the recovery drink by having 1 scoop while I worked out and 1 scoop after. I was able to dilute it more this way. Hope that odes not diverge too far off the path?

Workout:

Power Clean 5x5 (65, 75, 85, 90, 90)
Bent Over Row 5x5 (90, 90, 90, 90, 90)
Lunges x25 each side
Plank 3x 1 min (20 sec Front, 20 sec Left, 20 Sec Right)

Here was the daily routine:

WEDNESDAY
Wake: 5:00
Yoga: 5-10 minutes
Meditation 20 Minutes
HOT-ROX: 6:30
Walking: 6:30
Breakfast: 7:00
Lunch: 11:00
HOT-ROX: 1:00
Snack: 3:30
Workout: 5:45
Recovery Drink: 7:00
Dinner: 7:30
Bedtime Snack: 10:00


#9

[quote]imax wrote:
18 days left - wanna trade? haha[/quote]

Make that 17! lol But no thank, I’ll keep my days left.

[quote]imax wrote:
I was able to tolerate the recovery drink by having 1 scoop while I worked out and 1 scoop after. I was able to dilute it more this way. Hope that odes not diverge too far off the path?
[/quote]

I asked Chris about splitting the Surge Recovery up around my workout and he said if you are going to; sip half during and have the rest immediately PWO. So, you’re fine with how you are drinking your Surge, I am doing the same thing.


#10

SCOOZE… thanks for the feedback. I am just happy I did not puke in the parking lot again… haha…


#11

Day 4 Summary

THURSDAY, AUGUST 4

Day went ok. Again I notice I am more sore moving around the office than when I am actually working out so I am looking forward to Friday’s workout. Got up a little later than planned, but still hit the routine.

THURSDAY
Wake: 6:00
Yoga: 5-10 minutes
Meditation 20 Minutes
HOT-ROX: 7:30
Walking: 7:30
Breakfast: 8:15
Lunch: 12:30
HOT-ROX: 1:00
Snack: 4:00
Dinner: 8:30
Bedtime Snack: 10:30


#12

Day 5 summary

FRIDAY, AUGUST 5

OOPS - woke up WAY late this morning so missed the entire morning routine but trying not to get too down on myself. There is still the workout this afternoon and I am really looking forward to that. I really like deadlifts! May try to work in some GHDs if I can find the right piece of equipment.

REALLY looking forward to my first HSM - probably shooting for Sunday dinner. (my mind is already playing tricks on me - that little voice is saying it would not be THAT bad if I had 2 HSMs - SAT and SUN dinner - trying to stay focused!)

Workout:

Deadlift 5x5 (225, 225, 225, 225, 225)
Push Press 5x5 (65, 75, 85, 90,90)
Good Mornings 5x5 (75, 75, 75, 75, 75)
Knees to Elbows 30 total (6x5)

FRIDAY
Wake: 8:00
HOT-ROX: 8:15
Breakfast: 8:45
Lunch: 12:30
HOT-ROX: 1:00
Snack: 4:00
Workout: 5:45
Recovery Drink: 7:00
Dinner: 8:30
Bedtime Snack: 10:30

Felt good in my workout and was able to pull 225 for 5x5 on the deadlift which was a really nice surprise. I am still able to walk the day after so all is well.


#13

[quote]imax wrote:
REALLY looking forward to my first HSM - probably shooting for Sunday dinner. (my mind is already playing tricks on me - that little voice is saying it would not be THAT bad if I had 2 HSMs - SAT and SUN dinner - trying to stay focused!)
[/quote]

Make sure you tell that thought to fuck off. lol Just push through Saturday with the shakes knowing you will be rewarded with SOLID food on Sunday. :slight_smile: Today is my second HSM, looking forward to it in a few hours. Beef ribs is the main course for tonight with homemade BBQ sauce, and of course a ton of veggies, big salad, etc.


#14

yeah, i find my thoughts on my morning walk focused 100% on what/how I am going to eat tomorrow night. Hanging in there. Appreciate the encouragement.

Quick question and I can’t remember from the guidance - is there a limit on the amount of food we consume for the HSM? I am ready to eat a whole 500 lb tuna and a bucket of grilled veggies.


#15

[quote]imax wrote:
yeah, i find my thoughts on my morning walk focused 100% on what/how I am going to eat tomorrow night. Hanging in there. Appreciate the encouragement.

Quick question and I can’t remember from the guidance - is there a limit on the amount of food we consume for the HSM? I am ready to eat a whole 500 lb tuna and a bucket of grilled veggies. [/quote]

Chris mentions in the V-Diet HSM guidlines that there is no need to count the calories, measuer and that but to just choose clean foods. He also says don’t worry about the amount of food too much because you will fill up surprisingly fast.


#16

Day 6 Summary

SATURDAY, AUGUST 6

Today went ok. I was glad not to be as sore and stiff. Woke up a little late, but I don’t have to be at work so it was nice to be able to take my time. I feel I am still not sleeping enough but I will continue to work on that. Almost to my first HSM and I am fantasizing about it constantly. HAHA.

Got it figured out: Persian beef skewers, cucumber/tomato salad, humus, apple for desert. mmmmmmmmmmmm I will post pics.

That V-Burn Challenge was NO JOKE! WOW! I chose the intermediate program and clearly overestimated my metabolic conditioning (METCON). I felt like I was in a CrossFit workout and I could only complete 3 of the 6 prescribed rounds and I am VERY sore again today. My goal will be to add one round each week and hopefully complete all 6 rounds for my last week.

Workout:
10 reps per exercise
3 rounds total (target is 6 rounds)
Jump Squat
Hand Walk Out
Single Leg DL
Clap Push Ups (could only do standard)
Jumping Jacks
Reverse Lunge (no twist)
Pike Push Up
Squat Thrust

Here is the day summary…
Wake: 7:00
Yoga: 5-10 minutes
Meditation 20 Minutes
HOT-ROX: 8:30
Walking: 8:30
Breakfast: 9:00
Lunch: 12:00
Workout: 2:30
Recovery Drink: 2:30 (drank during workout)
HOT-ROX: 3:00
Snack: 5:00
Dinner: 8:30
Bedtime Snack: 11:00


#17

Day 7 Summary

SUNDAY, AUGUST 7

Woke up late so I missed some of my morning routine. I really need to focus on getting more sleep. That has been a constant problem for me and one of the many bad habits I am tackling with this 28 day effort. I still got in my walk and cannot WAIT for my HSM meal!

Here is the schedule for today

Wake: 8:30
HOT-ROX: 8:45
Walking: 8:45
Breakfast: 9:15
Lunch: 12:30
HOT-ROX: 3:00
Snack: 4:00
Dinner: 7:00
Bedtime Snack: 11:00

Meal was AWESOME and I am surprised how much I was able to eat. I had a mild headache as well as mild nausea all day before getting to the meal so I was concerned about being able to keep it down. I took it slow and enjoyed every bite. Persian beef skewers, humus, cucumber/tomato salad, green tea. DELICIOUS!

Continued to feel weird into the night, but sucked it up and had my night shake as well.

Week 1 down, onto week 2.


#18

Day 8 Summary…

MONDAY, AUGUST 8

Going into week 2 and hanging in there. My energy is a little low but other than that I am fine.

Focusing on form during my workouts and not going to crazy with the actual weight. I am not as sore and stiff as the first week to that is VERY nice. I will post my measurements to see if there are any changes.

Debating if I should add some L-Leucine to my shakes. I did not get any in my shipment and I see that they are out of stock here. Anyone have any recommendations for some other good brands?

Wake: 8:00
Hot Rocks: 8:15
Walking: 8:15
Breakfast: 9:00
Lunch: 12:30
Hot Rocks: 3:00
Snack: 4:15
Workout: 6:15
Front Squats 5x5 (75, 75, 85, 85, 90)
Pull Ups 5x5
DB Bench Press 5x5 (40, 40, 45, 45, 50)
Ab Wheel 30
Recovery Drink: 7:30
Dinner: 8:00
Bedtime Snack: 10:30


#19

Day 9 Summary…

TUESDAY, AUGUST 9

Feeling ok and my workout went well yesterday. Looks like my abs are coming in a little so seeing some progress is nice.

Measurements (inches):
Height: 5’11
Weight: 173 (guess)
Neck: 15
Shoulders: 47
Chest Upper: 42
Chest Lower: 39
Waist Navel: 33.5
Waist at Largest: 34
Hips at largest: 35
Upper Arm R: 13.5
Upper Arm L: 14
Upper Leg R: 22.5
Upper Leg L: 22.5
Lower Leg R: 15.5
Lower Leg L: 15.5
Ankle R: 9
Ankle L: 9

Wake: 6:30
Yoga: 5-10 minutes
Meditation 20 Minutes
Hot Rocks: 7:15
Walking: 7:15
Breakfast: 8:00
Lunch: 12:30
Hot Rocks: 1:30
Snack: 4:15
Dinner: 7:30
Bedtime Snack: 10:00


#20

Day 10 Summary…

WEDNESDAY, AUGUST10

Missed my walk this morning, but got some good quality and much needed sleep. Had a weird thing happen. Got on the scale and it said I had gained 2 lbs. More muscle, less fat? Not to worried about it. Still need to pick up some L-Leucine.

Workout:

Power Clean 5x5 (95, 105, 115, 115, 115)
Bent Over Row 5x5 (95, 95, 95, 95, 95)
Lunges 3x10 each side
Plank 3x 1 min (20 sec Front, 20 sec Left, 20 Sec Right)

Here was the daily routine:

WEDNESDAY
Wake: 8:30
HOT-ROX: 8:30
Breakfast: 9:00
Lunch: 12:30
HOT-ROX: 2:00
Snack: 4:00
Workout: 5:15
Recovery Drink: 6:30
Dinner: 8:15
Bedtime Snack: 10:30