Biotest

Jake's V-Diet Log - Winter/Spring 2014


#1

Hey T-Nation. My name’s Jake and I am one week out from starting the V-Diet. These are my stats:

Age: 34
Height: 67.5 in. (171.5cm)
Weight: 188.2 lbs (85.4 kg)
Body fat: 21.3%

I’ve been working out diligently for the last 30 months and have made some significant size and strength gains. I had never been active and was seriously skinny-fat before I hit the gym. I love lifting, but nutrition has been my sticking point. This year I’m getting serious about leaning out so I can make some good clean gains and enter the world of competitive power lifting next January. I’ll begin daily posts next Monday, February 3, 2014, including weekly progress photos. Hopefully, my V-Diet experience can help others who are considering taking their fitness goals to the next level. Wish me luck!

Jake


#2

Best of luck!


#3

DAY 0 | 188.8 lbs (85.6 kg)

Tomorrow my V-Diet adventure begins. This weekend I took Dan John’s advice (from his book Never Let Go) and separated my sups into single serving baggies - 28 morning baggies and 112 day time baggies. My plan is to stick very closely to the diet with a few minor additions: for the morning I added potassium gluconate and a multivitamin; I’m going to take Cellucor C4 pre-workout along with 5g of creatine and 2g of beta-alanine; an hour before bed I’m going to take ZMA (also advised by Dan John).

My goal is to maintain my LBM and get down to 10% BF according to my Omron body fat monitor. I realize that bio-impedance is not that accurate, therefore the number is kind of arbitrary, but I will use the figure as a way to track progress. I’m giving myself 16 weeks to reach this goal. The first six will be V-diet (yeah!); the next 4 weeks I will eat at maintenance and train using Wendler’s 5/3/1; the course of the final 6 weeks will be determined by the progress I make on the V-Diet.

Below are my full starting measurements. I will post comparison figures on day 28 and day 42.

Ht: 67.5 in.
Wt: 188.8 lbs (85.6 kg)
BF: 21.4%
LBM: 148.4 lbs (67.3 kg)

Neck: 16.5 in.
Shoulders: 48 in.
Chest-Upper: 42.75 in.
Chest-Lower: 40 in.
Waist-Navel: 39.5 in.
Waist-Largest: 40 in.
Hips-Largest: 38.75 in.
Upper Arm-Left: 13.75 in.
Upper Arm-Right: 14 in.
Upper Leg-Left: 23.75 in.
Upper Leg-Right: 24 in.
Lower Leg-Left: 14 in.
Lower Leg-Right: 14.25 in.
Ankle-Left: 8.25 in.
Ankle-Right: 8.25 in.


#4

@ebmuscle: Thanks for the support!


#5

DAY 1 | 188.8 lbs (85.6 kg)

A. FRONT SQUAT | 135 lbs X 6,5,4,3,2
B. CHIN UP | BW X 5,4,3,2,2,2,2
C. DUMBBELL BENCH PRESS | 55 x 8,4,3,3,2
D. AB WHEEL ROLLOUT | 8,5,6,1

First day is almost done. So far so good. The workout went really well. It goes pretty quickly with the short rest intervals. NEPA was 60 minutes on a treadmill while watching Walking Tall. My thighs are definitely fat, and I was well chafed by the end of my cardio. Tomorrow I’m gonna Gold Bond those puppies. The shakes aren’t too bad, but damn am I hungry. I kept thinking, “Hmm. What am I going to eat for lunch?” and then remembered, “Oh yeah, a shake.” Same for dinner.

Funny how ingrained eating habits are. Started to get a headache this afternoon. It felt the same as the ones I’ve gotten while going keto, and its persisted through this evening. I’m assuming it will go away once I get accustomed to the calorie deficit and low carbs. Definitely looking forward to the peanut butter in the nighttime shake and a good long sleep. More tomorrow.

~ Jake


#6

DAY 1 | 188.8 lbs (85.6 kg)
DAY 2 | 184.6 lbs (83.7 kg) | -4.2 lbs. (-1.9 kg)

NEPA: 60 min. treadmill while watching Michael Apted’s “7 Up” and “7 Plus Seven.”

Well, I lost over 4 lbs overnight. It’s probably mostly water weight, since I’ve been peeing non-stop. I had a lot of energy this morning, but, like yesterday, I got a little drowsy in the afternoon. Also, my headache came back, though it was less severe this time. I’m hungry, but the frequency of shakes makes that manageable. Tea, both hot and cold, really help to stave off cravings. Looking forward to lifting some weights tomorrow.


#7

Good luck to you too! We started within a couple days of each other. Hoping this week is the hardest and it gets easier throughout.


#8

[quote]sandradee wrote:
Good luck to you too! We started within a couple days of each other. Hoping this week is the hardest and it gets easier throughout.[/quote]

Thanks, sandradee!


#9

DAY 1 | 188.8 lbs (85.6 kg)
DAY 2 | 184.6 lbs (83.7 kg) | -4.2 lbs (-1.9 kg)
DAY 3 | 185.0 lbs (83.9 kg) | -3.8 lbs (-1.7 kg)

A. REVERSE LUNGE (BARBELL) | 95 lbs X 12, 12, 10, 6
B. BENT-OVER BARBELL ROW | 135 lbs X 12 | 155 lbs X 8, 8, 6, 6
C. BARBELL PUSH PRESS | 95 X 9, 7, 5, 6, 6, 5, 2
D. BARBELL CURL | 65 X 12, 8, 8, 6, 6
E. REVERSE FLOOR CRUNCH | BW X 15, 15, 10

NEPA: 60 mins treadmill while watching Michael Apted’s “7 + Seven” and “14 Up.” It’s a really interesting documentary series.

I think my water balanced out a bit today, as I gained .4 lbs back. Workout was good. I need to add weight to A, C, & D next week. Just a few pounds so I hit the rep ranges like I did for C. But my form was very strict on each of the exercises. Felt a little nauseous after C, but pulled it together and finished strong.

I have had some damn near pornographic thoughts about the crunch of lettuce in my mouth. Saturday’s HSM is going to be heavenly!


#10

DAY 1 | 188.8 lbs (85.6 kg)
DAY 2 | 184.6 lbs (83.7 kg) | -4.2 lbs (-1.9 kg)
DAY 3 | 185.0 lbs (83.9 kg) | -3.8 lbs (-1.7 kg)
DAY 4 | 183.8 lbs (83.4 kg) | -5.0 lbs (-2.3 kg)

Four days in and 5 lbs lost! Feeling pretty good. Had a oral surgey today, so skipped the NEPA. Back to the gym tomorrow. Deadlift day. Woohoo!


#11

I’m going to watch your log for inspiration. The shake mixes arrived yesterday and I’m starting on Monday. Keep strong!!


#12

good job man! have fun with the deadlifts today!


#13

[quote]DCDubs wrote:
good job man! have fun with the deadlifts today![/quote]

Thanks DC!


#14

DAY 1 | 188.8 lbs (85.6 kg)
DAY 2 | 184.6 lbs (83.7 kg) | -4.2 lbs (-1.9 kg)
DAY 3 | 185.0 lbs (83.9 kg) | -3.8 lbs (-1.7 kg)
DAY 4 | 183.8 lbs (83.4 kg) | -5.0 lbs (-2.3 kg)
DAY 5 | 185.6 lbs (84.2 kg) | -3.2 lbs (-1.5 kg)

A. DEADLIFT | 275 lbs X 4, 255 lbs X 6, 5, 5, 5, 5, 5, 5
B. DECLINE DUMBBELL BENCH PRESS (NEUTRAL GRIP) | 60 lbs X 8, 7, 6, 5, 4, 6, 6
C. LAT PULLDOWN (NEUTRAL GRIP) | 140 lbs X 8, 7, 6, 5, 4, 4, 6
D. HAND WALKOUT (FROM KNEES) | BW X 10, 10, 10, 10

NEPA: 60 mins on treadmill while watching “Bates Motel.” It’s pretty bland, but I’ll give it another shot. Vera Farmiga typically picks good projects.

Today was the hardest day, by far. My weight seems to be yo-yoing, which I’m not that concerned about right now. I’m sure it’ll level out. Mostly, I was just soooo hungry today. I’ve got my HSM planned, and I want to just close my eyes and wake up tomorrow evening. I have no doubt that I’ll stick with this diet (I just want it too bad), but damn is this a challenge. Much respect for my fellow V-Dieters!


#15

[quote]veejer wrote:
I’m going to watch your log for inspiration. The shake mixes arrived yesterday and I’m starting on Monday. Keep strong!!
[/quote]

Thanks, veejer! Good luck to you come Monday.


#16

DAY 1 | 188.8 lbs (85.6 kg)
DAY 2 | 184.6 lbs (83.7 kg) | -4.2 lbs (-1.9 kg)
DAY 3 | 185.0 lbs (83.9 kg) | -3.8 lbs (-1.7 kg)
DAY 4 | 183.8 lbs (83.4 kg) | -5.0 lbs (-2.3 kg)
DAY 5 | 185.6 lbs (84.2 kg) | -3.2 lbs (-1.5 kg)
DAY 6 | 183.8 lbs (83.4 kg) | -5.0 lbs (-2.3 kg)

NEPA: 60 min walk with my dog, Oliver, while listening to the album “Carrier” by The Dodos.

HSM: Iron-seared ribeye topped with grape tomato salsa; served with spicy pintos and rice, sauteed peppers and onions, and a green salad with cilantro-lime vinaigrette. All home-made and possibly one of the best meals I have ever eaten. Yum!


#17

Hey man… Best of luck to ya… I started my V-Diet on 2/3 so we about the same pace along… I noticed myself being soooo hungry on days 4 and 5 for some reason. But today is my HSM day… its like freakin Christmas… Stay strong friend… Ill follow along and be here for support!


#18

great job! dont worry about the yo-yoing, especially in the coming weeks. your weight will stagnate some days, go up a little, go down a little, and then drop a lot, then stagnate etc etc etc. your fat will become “flabbier” as the inter-visceral fat burns the subcutaneous fat will be less spread out and become flabby. from your before picture it is evident that you have a significant amount of inter-visceral fat (your gut protrudes out above your navel and has a “hard” look to it).

as that fat burns your gut will “drop” and become flabby. when you first experience this you might think you are moving in the wrong direction but you are not. you are moving in the right direction. just keep chuggin shakes and hammering the workouts. you got this.


#19

DAY 1 | 188.8 lbs (85.6 kg)
DAY 2 | 184.6 lbs (83.7 kg) | -4.2 lbs (-1.9 kg)
DAY 3 | 185.0 lbs (83.9 kg) | -3.8 lbs (-1.7 kg)
DAY 4 | 183.8 lbs (83.4 kg) | -5.0 lbs (-2.3 kg)
DAY 5 | 185.6 lbs (84.2 kg) | -3.2 lbs (-1.5 kg)
DAY 6 | 183.8 lbs (83.4 kg) | -5.0 lbs (-2.3 kg)
DAY 7 | 185.4 lbs (84.1 kg) | -3.4 lbs (-1.5 kg)

V-BURN CHALLENGE: Completed this in less than 30 mins. Don’t have the exact time. My girlfriend and I did it together, and it was fun and challenging. I can’t quite do a clapping push-up though; have to work on that.

I was a little disappointed that my weight went back up. But today I looked at my LBM and it went up by 1/2 a pound, so things are moving in the right direction. One week down. Five to go.


#20

[quote]TheChit25 wrote:
Hey man… Best of luck to ya… I started my V-Diet on 2/3 so we about the same pace along… I noticed myself being soooo hungry on days 4 and 5 for some reason. But today is my HSM day… its like freakin Christmas… Stay strong friend… Ill follow along and be here for support![/quote]

Thanks! Your support means a lot, and I’m here for you as well. Having gone through a week you start to realize how badass it is to complete this thing.

The HSM was amazing! I’m already looking forward to next week. I’ll be eating at a restaurant for my girlfriend’s birthday, so that’ll be an interesting challenge!