I am a 34 year old female, who has been lifting consistently for around 8 years. I train generally for strength, and haven’t done much conditioning work in over two years. I eat fairly clean, and already use shakes as a supplement to my diet (one scoop first thing in the morning with water and one scoop before bed with water. On lifiting days, one scoop with water after the gym). My goal is to lose around 15lbs while keeping my lean muscle. Specifically, I store fat on my arms, so I’m interested to see if the V-Diet helps with that.
Chest - Upper 34.5"
Chest - Lower 36"
Waist - @ Navel 35"
Waist - @ Natural 32"
Upper Arm R/L 13"/13"
Upper Leg R/L 24.5"/24"
Lower Leg R/L 15.5"/15.5"
Ankle R/L 9"/9"
I started yesterday (Monday) with Day 1. Mondays are usually a pretty hectic day for me at work, so having shakes instead of lunch was actually quite convenient. I went out with a “food bang” on Saturday and Sunday, so I didn’t crave any sweets.
I was a bit nervous about the workouts, since I haven’t done training for reps in some time (my primary focus at the gym has been training for strength). I went too light on the weights though and will need to up them next week to increase the difficulty. Because I’ve been training for more than 3 years, I’m doing the advanced program.
A) UH BB Row: 85lb 5, 5, 5, 5
B) OH Squat: 65lb 5, 5, 70lb 4, 4, 2
C) Dip: 10lb 6, 5, 12lb 5, 4
D) Rollouts: Elevated from knees with 1 sec pause at extension 6, 5, 4, 3, 2
NEPA: Stationary bike 15mins, Treadmill 30 mins