Biotest

Heifner's V-Diet Log

I just made the commitment and made the order. I’m planning on starting Jan 1st. We’ll see how it goes. I did the original fat fast ~6 years ago with great results (I made it 20 days I think). This should be lot easier. At the time I was using isopure whey isolate powder and wal-mart fish/flax oil. I do very well on a low-carb diet. I’ve done the Atkin’s induction phase many times. In last few years I’ve leaned more to a zone style diet. However, I struggle with a Zone style diet unless I’m very strict with portions. In June, I decided to start “bulking” and loose up my diet. I think the lose of discipline on my diet has made my workouts sporadic at best. Well ~30 lbs later here we are.

I’ll go the whole 9 yards and post measurements, pictures and info when the time gets closer.

Lee Heifner

Good luck with your goal :smiley:

Make sure you plan accordingly, e.g enough shaker bottles, all the supps available for the whole 6 weeks, menus for HSMs you can look forward to etc.

hx90

Hi Obiwan :wink:

Good job! And congratz on your decision! One word of advise: with the diet planned on Jan 1st, pleeeeaaase don’t go all overboard with the binge eating on the holydays! All the extra punds you put on between now and jan 1st, are the same pounds you’ll end up with at the end results! Just a thought!

looking forward to your updates!
-Naga-

Got my stuff in the mail. Ordered straight from the program. The wife says she wants to follow it also. May have to order more. I’ll let her try it a few days first.

Here’s my stash. I’ll have to order more now that the wife’s on board. I forgot to put the peanut butter and fiber on the table.

Game on. Drinking my first shake as I’m doing this. Here’s the measurements
Height: 5’10"
Age: 41 5/6
Weight: 249.2 lb (First thing in my shorts)
Neck: 18 1/2"
Shoulders: 53 1/2"
Chest Upper: 46 1/2"
Chest Lower: 46 1/2"
Waist at Navel: 46"
Waist at Largest: 46"
Upper Arm - L: 16 1/2" (relaxed arm straight)
Upper Arm - R: 17" (relaxed arm straight)
Upper Leg - L: 28 1/4"
Upper Leg - R: 28"
Lower Leg - L: 15 1/2"
Lower Leg - R: 15 3/4"
Angle - L: 10"
Ankle - R: 10"

I’ll get some pictures today. Starting on a Friday may not have been the smartest thing, but I’ll do Friday’s workout today instead of shifting everything. I’ll get a bodyfat measurement if there’s any trainers at my gym today.

Lee Heifner

Okay. I meant to do Friday’s workout today and then start over again with Monday’s workout on Monday. I forgot and did Monday’s workout today so I’ll just offset it by a day. Just a little background. I’ve gained ~30 lbs since May and after looking at tonight’s before pictures I’m thinking of changing my username to fat bastard. A little history I had full rotator cuff reconstruction on my left shoulder ~8 years ago and a good cleanup on my right one ~6 years (decompression, shaving, and spur removal). About 5 years ago, I fell getting out of shower and herniated my L4/L5 pretty bad (my right leg went numb and I had trouble walking) but I was able to rehab with a combination of therapy and epidural cortisone injections(No Surgery!) but I’m still somewhat gimpy with back squats and deadlifts.

Anyway, here’s today’s workout. I screwed up and did it as a circuit instead of going straight through each exercise. Some of my rest times exceeded 30 seconds (particularly going from pulldowns to dB press) primarily from having to move between stations and round up equipment (and I put on elbow sleeves for the presses)
I started with Waterbury’s mobility for a general warmup and then warmed each station up before starting.
Front Squat 185 5/5/5/5 (last set was a max effort, could probably have started a little heavier)
Front Pulldowns 200 5/5/5/5 (will go a little heavier next time)
Flat DB Presses 100s 6/5/5/5
Ab Roller 5/5/5/5 (Not sure my forms perfect on these).

Stayed strict on the shakes and supplements and my wife’s still on board.

I did my NEPA walk on a treadmill at 10:00pm. I’ll try and do it early tomorrow.

I’m a little hungry tonight, but considering 1800 Cal’s was a snack yesterday that’s probably to be expected.

HOT-ROX makes me feel a little funny after about 2 hours (not as bad as yesterday). I probably won’t go this long everyday and I’ll try and get my before pictures up soon.

Lee Heifner

Did 45 minutes on the elliptical trainer for my NEPA today. I’ll do the challenge tomorrow. The NEPA surprisingly increased my energy levels and mood significantly. I’ve got some peppermint tea seeping and my last shake of the day awakes.

New record for slowest V-Challenge 27 min 11 sec (beginner that is). At least I’m not hungry now.

Tough day. Started with a dead battery and an impromptu lunch meeting that screwed up any chance of a lunch workout or NEPA. Wife went down with a migraine so I was Mr. Mom until 9:00 pm. Didn’t get to the gym until well after nine for my workout. Didn’t start my NEPA till around 10:15 or so (but I got to watch the last 8 minutes of the TCU/Boise State while I was on the treadmill). Today would have been an easy day to skip the gym but I stayed on the diet and made my workouts.

I don’t think I was adding enough water to my shakes. I made sure that I added at least the prescribed amount and maybe more and it’s a lot more filling.

I’ve got my pictures but I’m a little apprehensive about posting them because my real name is associated with this thread and I’m not sure I want them popping up at the top of a Google search.

Computer issues yesterday so no update. Today was a rather easy one. I wasn’t that hungry and the workout seemed to go little better (I had a shake ~30 minutes before the workout). I’m still struggling with weights. For my deadlifts (with a trap bar), I almost considered lower the weight after the first set (but didn’t) and each set got easier. On my decline bench, my first set felt too easy (could have gotten 12) but I stuck with it since I haven’t done these in forever. The bottom fell out after the 2nd set and by the end I was only getting 3 reps. I went lighter than expected on the neutral grip pulldowns. The hand walks kicked my but muck worse on the V-burn on Sunday. I think I’m getting a little tired and am definitely sore.

Here’s my measurements from 1/8/2010
1/1/2010 1/8/2010
Height 5’10" 5’10"
Weight 249.2 243
Neck 18.5 18.5
Shoulders 53.5 53.5
Chest - Upper 46.5 47
Chest - Lower 46.5 47
Waist - at Navel 46 45
Waist - at largest 46 45
Hips - at largest 47 46
Upper Arm - L 16.25 16
Upper Arm - R 17 17
Upper Leg - L 28.25 28.5
Upper Leg - R 28 28.25
Lower Leg - L 15.5 15.5
Lower Leg - R 15.75 15.5
Ankle - L 10 10
Ankle - R 10 10

Bottom line I’m down ~6 lbs and can assume there’s some water in that. It appears that my chest and thighs are slightly larger but at this point I’ll chalk that up to measurement error. The inch off my waist seems about right. I took pictures and I’m working on posting them.

My solid meal was a relatively lean ribeye (not too large), a salad with oil and vinegar dressing and some asparagus. Unlike others I think I could have ate 10 of them. I’m not really craving anything but meat right now (but mac and cheese does sound pretty good) and no sweets.

No big news here. Still on the wagon. I hit the gym ~9:30 last night and then did my NEPA on the treadmill. I didn’t leave until ~11:00 pm. I can tell that I’m starting to get in better shape if nothing else.

Sorry, no update for several days, but I’ve been pretty busy. I enjoyed a great HSM on Thursday. A “relatively lean” steak, asparagus, and a monster salad with tomato basil vinaigrette dressing.

Here’s my measurements

Stat 1/1/2010 1/8/2010 1/15/2010
Height 5’10" 5’10" 5’10"
Weight 249.2 243 239
Neck 18.5 18.5 18
Shoulders 53.5 53.5 53.5
Chest - Upper 46.5 47 47.5
Chest - Lower 46.5 47 47.5
Waist - at Navel 46 45 44.5
Waist - at largest 46 45 44.5
Hips - at largest 47 46 46
Upper Arm - L 16.25 16 16.5
Upper Arm - R 17 17 16.5
Upper Leg - L 28.25 28.5 28.5
Upper Leg - R 28 28.25 28.5
Lower Leg - L 15.5 15.5 15.25
Lower Leg - R 15.75 15.5 15.25
Ankle - L 10 10 10
Ankle - R 10 10 10

So I’m down a little more than 10 lbs. I don’t think I’m drinking enough water so I’m going to start tracking it and make sure that I get at least a gallon a day. I spent the morning at my youngest daughter’s birthday party at Chuckie Cheese and that’s probably been the hardest time so far (but not for the reason you think). Their salad bar looked awesome and it was all that I could do to keep from just burying my face in the vat of bell peppers. If nothing else I can tell I’m getting in better shape.

Just finished my monster salad and steak. Here’s my measurements from this morning.
Stat 1/1/2010 1/8/2010 1/14/2010 1/21/2010
Height 5’10" 5’10" 5’10" 5’10"
Weight 249.2 243 239 235
Neck 18.5 18.5 18 17.5
Shoulders 53.5 53.5 53.5 53.5
Chest - Upper 46.5 47 47.5 47.5
Chest - Lower 46.5 47 47.5 46
Waist - at Navel 46 45 44.5 43.5
Waist - at largest 46 45 44.5 43.5
Hips - at largest 47 46 46 45.75
Upper Arm - L 16.25 16 16.5 16.5
Upper Arm - R 17 17 16.5 16.5
Upper Leg - L 28.25 28.5 28.5 28
Upper Leg - R 28 28.25 28.5 27.75
Lower Leg - L 15.5 15.5 15.25 15.25
Lower Leg - R 15.75 15.5 15.25 15
Ankle - L 10 10 10 10
Ankle - R 10 10 10 10

Down 14 lbs and 2.5 inches off my waist. Not too bad for 3 weeks. The workouts are getting quite intense with the reduced rest times. The bottom fell out yesterday half way through my push presses.

Been busy. Here’s my update from Thursday. I’m now on the 1 HSM a day stage. I’ve been rock solid on the diet. The front that brought the winter storm down south took the top of my head off(migraine on Friday and Saturday). I missed a workout and two NEPA’s. I’m going to hit the treadmill tonight though. Here’s my progress:

Stat 1/1/2010 1/8/2010 1/14/2010 1/21/2010 1/28/2010
Weight 249.2 243 239 235 232.4
Neck 18.5 18.5 18 17.5 18
Shoulders 53.5 53.5 53.5 53.5 53.5
Chest - Upper 46.5 47 47.5 47.5 47
Chest - Lower 46.5 47 47.5 46 47
Waist - at Navel 46 45 44.5 43.5 43
Waist - at largest 46 45 44.5 43.5 43
Hips - at largest 47 46 46 45.75 45
Upper Arm - L 16.25 16 16.5 16.5 16.5
Upper Arm - R 17 17 16.5 16.5 16.5
Upper Leg - L 28.25 28.5 28.5 28 28
Upper Leg - R 28 28.25 28.5 27.75 28
Lower Leg - L 15.5 15.5 15.25 15.25 15.25
Lower Leg - R 15.75 15.5 15.25 15 15.25
Ankle - L 10 10 10 10 10
Ankle - R 10 10 10 10 10

Down almost 17lbs and while it’s not on chart but my cold, flexed arm measurement is unchanged so I think I kept most if not all of my muscle mass.

17 lbs…that’s awesome…nice inspiration. congratulations.

I thought the transition workout would be a break, but the Romanian deadlifts on Monday have left my legs fried. I think since I was resting more I went extra hard. I dunno. I had a blowout on reverse lunges today after about 12 reps w/ each leg my hamstrings just locked up. I dropped weight every set to try and get my reps to 15 but I went down to body weight and I still couldn’t get the reps.

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Disclaimer: Individual results may vary.