Biotest

My V-Diet Quest


#1

Saturday, June 06, 2015

Day 1 (D-Day)

I am a 56 year-old powerlifting enthusiast. Although I do not compete, I have been a serious lifter since 2011 and consider myself at the intermediate level. A year ago I completely tore the quadriceps tendons on my left knee; ironically not from lifting, but actually falling down the stairs at my gym. It was a devastating injury that took almost 10 months of rehab to get back to 90% of where I used to be. My Wilks score (non age-adjusted) is 295, having reached 1100 lbs just weeks before my injury last year. I am currently starting a new 531 cycle, along with a custom bench. Since my injury, I have lost 20lbs, mostly from improved dieting and adding conditioning to my regimen. I have toyed with the idea of starting the Velocity Diet for a while now, but never thought it would suffice for the type of training I do. However, I seemed to have hit a plateau in regards to fat loss and really don’t want to add more cardio since it bores me to tears.

Also, I have met several powerlifters and bodybuilders who have adopted extreme low-carb, ketogenic diets and maintained their strength levels and even progressed significantly, so I’m convinced it can be done. Below are my beginning metrics, along with a starting photo. As you can see, I am a fairly thick individual that holds both large amounts of visceral fat and underlying muscle mass. My goals are rather aggressive. Given my age, medical history and body type, I need to take control and begin shedding the excess fat; and I want to do it fast, but under control. I figure 28 days of this program might just be the remedy IÃ?¢??ve been looking for.

Weight Goal: 190lbs (however long it takes)
BF Goal: 15%

Age: 56
Weight: 251
Height: 5’9"

Neck 19 on 6/05/2015
Waist 43 on 6/05/2015
Hips 43 on 6/05/2015
%BF 24.8 on 6/05/2015
Wrist 7 on 6/05/2015
Forearm 11.5 on 6/05/2015
Thigh 26 on 6/05/2015
Chest 44 on 6/05/2015
Calf 17.8 on 6/05/2015

Training Log:

June 6, 2015

5/3/1 C1 W2 D3 | Custom Bench W3 D2

Total time: 64 min

Squat
5X135lbs**
5X135lbs
4X185lbs
4X185lbs
3X225lbs
3X225lbs
(2 sec pause on last 2 reps of each set)
10X135lbs
*
***speed reps

Bench
–warm-up–
7X135lbs
3X185lbs
–working weight–**
1X195lbs
1X195lbs
1X195lbs
1X195lbs
1X195lbs
1X195lbs
1X195lbs
1X195lbs
**pin press - 2" off chest, rest 30-45 seconds between each rep.

Recumbent Bike
20-min | Interval Program | Avg HR: 91

Notes:

I decided to add another squat session this week because I needed to; I lowered the weight, but added pause reps at the end of each set, as well as speed reps for the last set. I’m really becoming a fan of pause-reps and/or iso-holds since starting them a few weeks ago. I think they add another dimension to strength training that helps us (intermediate) lifters break through those “sticky points” in lifts. Bench: These (pin presses) were absolutely brutal today. Though I managed to complete every rep, the progressive fatigue was unbelievable; after each rep I felt like I couldn’t do another, but after about 45 seconds of rest, the strength would return, but just enough to do another rep. Good stuff!


#2

I woke up this morning well-rested. After drinking my morning shake, I immediately began doing household chores and yard work. I tend to overeat on weekends, so today was a good test of my willpower. Keeping busy certainly helped. I walked my dog for a vigorous mile. She is a two-year old schnauzer will lots of energy, so it was sort of like a HIIT session with all the starts and stops. Surprisingly, my energy levels remained good throughout the day - I usually experience a dip in the afternoon, but today I felt very even-keel. Dinner was a 3oz grilled steak with spinach salad, feta cheese, tomatoes and avocado and celery. (see pic). All in all, a good day without too much anxiety over food.


#3

Monday, June 8, 2015 | Day 3

Feeling hungry this morning, but keeping with the plan drank my early morning shake and headed to the gym. Training notes below:

5/3/1 C1 W3 D1

Total time: 54 min

Overhead Press
10X75lbs
7X95lbs
5X105lbs
3X135lbs
1X155lbs
1X165lbs
2X175lbs

Face Pulls
10X45lbs
10X60lbs
8X75lbs
8X90lbs

Triceps Pushdown
10X45lbs
10X60lbs
8X75lbs
8X90lbs

Elliptical
20 min | Interval Program | Max HR: 116 | Avg HR: 105


#4

Day 4

Non-Training Day.

Nothing unusual to report, however I am wondering what effect this will have on my training the deeper I go into the diet. So, far, so good.


#5

Day 5

Hit the gym hard this morning. Last few heavy workouts before deload next week. I’m looking forward to a light (lifting) week. My energy is running low on this diet, but it’s all for the greater good.

Training Notes:

Wednesday, June 10, 2015

5/3/1 C1 W3 D2 | Custom Bench W4 D1

Total time: 58 min

Squat
10x135lbs
7x155lbs
5x185lbs
3x235lbs
1x255lbs
3x275lbs

Bench
–warm-up–
7x135lbs
5x155lbs
3x185lbs

–working weight–**
3x225lbs
2x225lbs
2x225lbs
4x225lbs
2-sec pause 2" off chest on 1st rep of each set

Elliptical

15 min | Interval Program | Max HR: 126 | Avg HR: 118


#6

Day 6

I had a very stressful, busy day today. In all honesty, my diet was holding strong until the mid afternoon when I almost crashed and burned. My wife had surgery this morning and the kids needed rides back forth to practice/camps, etc…making for a complete emotional/physical energy drain. After my heavy resistance workouts this week and all the personal stuff, I’m starting to wonder if this diet is even realistic for me.

The calorie deficit is too much. I had to eat this afternoon to regain strength and it felt great. I’ll reset tomorrow and try to make this work for me next week when things should settle down, both in training and personal agenda.


#7

Day 7 (Friday 6/12)

Pretty much the same scenario today as yesterday. Completed my last (heavy) cycle on 531 this morning. Next week is a deload week, so I shouldn’t experience the energy drops as much as this week. Hopefully, the stress subsides a bit.

Training log:

Friday, June 12, 2015

Total time: 66 min

5/3/1 C1 W3 D3 | Custom Bench W4 D2

Deadlift
10 x 135 lbs
7 x 155 lbs
5 x 185 lbs | HR: 119 bpm - feeling the pump!
3 x 235 lbs | HR: 117 bpm - ready to crunch the singles
1 x 255 lbs - easy
1 x 265 lbs - easy
1 x 275 lbs - went alt grip; unbalanced
1 x 285 lbs - held at lock-out for extra few seconds

Bench
–warm-up–
7 x 135 lbs
5 x 155 lbs
3 x 185 lbs
–working weight–**
1 x 185 lbs - ok, but not comfortable
1 x 195 lbs - hard
1 x 195 lbs - very hard
1 x 195 lbs - ok, i’m done with these :hurtin:
**pin press - 2" off chest, rest 30-45 seconds between each rep.

10 x 185 lbs AMRAP - rested 2 min prior; these made my day!

Elliptical
20 min | Interval Program | Max HR:109 bpm | Avg HR:102 bpm


#8

Day 8 | Sat, June 13, 2015

A 2 lb loss this week, which is disappointing, but also somewhat expected since I had to break off the diet for a day to meet energy needs. I’ll try again this week and see if this diet is worth the trouble.


#9

2 lbs in a week is solid don’t give up your doing good it’s gonna take time to reach your goals


#10

It’s only been a week, hang in there man!


#11

Day 10

I’ve had to modify this diet to become more of an IM diet. My HSM is now in the mid-afternoon when my energy tank is depleted. I’m doing four (4) shakes a day and still maintaining between 150-170g of protein per day.

Training Log:

Monday, June 15, 2015

Total time: 60 min

5/3/1 C1 W4 D1 | DELOAD WEEK

Squat
5 x 135 lbs
5 x 155 lbs
10 x 185 lbs | HR: 122 bpm

OHP
5 x 75 lbs
5 x 95 lbs
10 x 115 lbs

Lat Pulldown
10 x 75 lbs
10 x 90 lbs
10 x 105 lbs

Triceps Pushdown
10 x 30 lbs
10 x 45 lbs
8 x 60 lbs

Face Pulls
10 x 30 lbs
10 x 45 lbs
6 x 60 lbs

Treadmill
5 min warm-up

Elliptical
15 min | Interval Program | Max HR: 122 bpm | Avg HR: 111 bpm


#12

Day 11

Included some slow-carbs in my HSM today; turkey chili w/black beans. My favorite teriyaki london broil with grilled eggplant and salad on the menu as well.

Training Log:

Tuesday June 16, 2015

Total time: 47 min

5/3/1 C1 W4 D2 | DELOAD WEEK

Bench
5 x 135 lbs
5 x 155 lbs
10 x 165 lbs

Barbell Row
5 x 115 lbs x 3

Dips (Assisted)
10 x 90 lbs
8 x 90 lbs
6 x 90 lbs

Recumbent Bike
15 min | Interval Program | Max HR: 96 | Avg HR: 85


#13

Day 12

I like to call this my “spa” day, even there is really nothing spa about it. It basically is a non-training day, however I still go to the gym, but only do a low intensity walk on the treadmill for 20 minutes while listening to classical music. Then, I just hit the machines for back stretching and core work. Also, I do low weight, low rep iso-holds for arms, shoulders and chest. Then a quick 5 min tan (I only do this once a month) since it’s part of my membership. Not all powerlifters are neanderthals:-)

Stir-fry chicken and vegetables on the menu tonight.


#14

Day 13

After the gym this morning, did an hour and a half of yard work. Got another good sweat going, all while while fasted - actually 1 shake at 7 a.m. , the next at 11:30 a.m.

Angus burgers (grilled) with spinach, feta and tomato salad on the menu today.

Training log:

Thursday, June 16, 2015

Total time: 48 min

5/3/1 C1 W4 D3 | DELOAD WEEK

Deadlift
5 x 135 lbs
5 x 155 lbs
10 x 165 lbs

Seated Row
10 x 90 lbs x 3

Pullups - Neutral Grip (Assisted)
5 x 90 lbs
4 x 90 lbs
3 x 90 lbs

Elliptical
15 min | Interval Program | Max HR: 102 | Avg HR: 96


#15

Day 14

I’m starting to think that I picked the wrong time to attempt this diet. My general activity (and stress-levels) have significantly increased. I feel so depleted of energy by the evening and I am not sleeping well, compounding the issue. There is a lot going on at the home front; projects, to-do lists, not to mention, I just signed up to coach my son’s 7 on 7 passing league; what was I thinking?? Anyway, I had lifted enough this week and decided to just do cardio, stretching and mobility today; I’m a glutton for punishment :). Menu is up in the air at the moment, but leaning towards something spicy; perhaps Mexican.

Training log:

Friday, June 18, 2015

** Cardio | Mobility | Stretch Day **

Total time: 65 min

Treadmill
15 min | 2.5 mph | 1.0 incline

Elliptical
15 min | Interval | Max HR: 104 bpm | Avg HR: 94 bpm

Stationary Bike
15 min | Hills | Max HR: 100 bpm | Avg HR: 91 bpm

Handle Bar Push Ups
BW x 6 x 4

Stretch/Mobility
15 min