Biotest

Nate's V-Diet Log


#1

Name: Nate
Age: 27
Training Age: 10yrs
Weight: 195 lbs
Height: 6ft 0in
BF%: ~14%

Goal: Drop 10-12lbs of fat.
Timeframe: Sat May 2 to Fri May 30, 2008 (4 weeks)
Diet: Veloctiy Diet
Calories/Day: 1400 (non-workout days), 1700 (workout days)
Training: Waterbury’s Velocity Diet workout (slightly modified)

I’m looking to get ripped again. I got to 6-8% bf last year and had a little 4-pack going, but lost too much muscle in the process and dropped down to about 165. Then in the winter I bulked back up again to 195 but definitely gained too much fat. And because I’ve been traveling so much (15 days in April, for example) I’ve had to wait until May to lean out.

I typically do a Westside-ish routine in the winter and whole body routines with sprinting in the summer. My lifts are okay: 250lb bench press & 275lb deadlift. I’ve never really tried to get very strong; I like being the best athlete in whatever random pick-up I end up in.

I’ve been on T-Nation since 2001; it’s helped me immensely. The thing is though is that ‘knowledge’ and ‘applied knowledge’ are two different things. I’ve picked up a lot of bad nutritional habits that started last X-mas and haven’t been following all the great advice available here. I think starting from the clean slate at the end of the V-diet would be a very valuable way to get back into the g-flux, temporal, clean eating way of life.

Lastly, May is a month of growth for me. Priority one is leaning out, but I’m also:

  • giving up beer and liquor for the month
  • enrolled in a Spanish class focusing on conversation
  • learning to sail the boat above the dinghy in my sailing club
  • fixing a few things on my Jeep
  • playing guitar/singing at a weekly open mic

And what am I giving up: women. I happen to be dating a great girl right now but if she wasn’t there I’d probably be celabite for a month. It’s worth it, they take up way too much time.

So there it is. I would like to think in advance anyone who wants to give me advice, encouragement or even praise. I typically don’t post but wanted to journal this part of my life and would be humbled for you to join in.

I’ll post my workouts, food log and thoughts. Feel free to ask any questions.


#2

Day 1 - Saturday May 3, 2008

Diet Log
7am - Shake, choc. (2sc) w/coffee grounds, 1HR, 3BCAA, 3fish oil
10am - Shake, vanilla (2sc)
12pm - Shake, choc. (1sc), 3fish oil
12:30pm - nap, 30min
3pm - Shake (1sc), 1HOT-ROX, 3BCAA, 3fish oil
4pm - workout A, Surge (1serv)
7pm - Shake, choc. (2sc) w/peanut butter, 3fish oil
9pm - movie w/my lady friend
11am - water at the bar
12am - Shake (1sc), sleep

Overall a good day. I felt good, had energy and was clear headed.


#3

Good Luck man you have a great attitude and I hope all goes well! I definaly be checking in periodically! All the best!


#4

Workouts

Workout A - Saturday
1a side lying ext rot
1b scott ext rot
1 set, 10 reps, 30s rest

2a hang pc + front sq
2b inc db bench press
2c chin-up
3 sets, 3 reps, 30s rest

3a single-leg sq
3b reverse ez curl
3c sb crunch
3d dec db flyes
2 sets, 6 reps, 30s rest

Progression: Add 1 circuit to the ‘2’ series; 1 rep to ‘3’ series.

Workout B - Monday
1a side lying ext rot
1b scott ext rot
1 set, 10 reps, 30s rest

2a bench press
2b bent-over row
2c squat
3 sets, 5 reps, 30s rest

3a single-leg sq
3b scott ez curl
3c side plank
3d inc db flyes
2 sets, 6 reps, 30s rest

Progression: Add 1 rep to ‘2’ & ‘3’ series

Workout C - Wednesday
1a side lying ext rot
1b scott ext rot
1 sets, 10 reps, 30s rest

2a jerk
2b wide-grip pull-up
2c dip
3 sets, 3 reps, 40s rest

3a single-leg sq
3b hammer curls
3c rev crunch on slant
3d db flyes
2 sets, 6 reps, 40s rest

Progression: Reduce rest intervals 5 seconds on ‘2’ & ‘3’ series.


#5

Day 2 - Sunday May 4, 2008

I slept in and didn’t start eating until 9 so every meal is pushed back about 2 hours.

Diet Log
9am - Shake, choc. (2sc) w/coffee grounds, 1HR, 3BCAA, 3fish oil
11am - Shake, vanilla (2sc)
1pm - Shake, choc. (1sc), , 1HR, 3fish oil
4pm - Shake (1sc), 3BCAA, 3fish oil
8pm - Shake, choc. (2sc) w/peanut butter, 3fish oil
10pm - NEPA walk, 25min
11pm - Shake, choc (2sc) w/pb, 3ZMA, 3fish oil, 3BCAA

Another pretty easy day overall. I mean, there’s constant hungry but I’m following Rule 76 so I can handle it.

But weird things are officially happening: I never knew the Fiber Choice Assorted Berry Flavor tablets could taste so good. I really look forward to eating them, and then when I do eat them…they’re every bit as delicious as I imagined them to be.


#6

Shakes, the good and the bad:

Good shakes

  1. Morning shake: choc Metabolic Drive + coffee grounds + water + ice cube
  2. Shake 2: vanilla Metabolic Drive + pumpkin pie spice + water + ice cube (this one is SOOO good, it almost beats my fiber tabs…almost)
  3. Evening shake: choc MD + peanut butter + water + ice cube

Bad shakes:
Chocolate Metabolic Drive + peppermint extract. This was gross, I had to dump it out. How are you guys changing up the chocolate shakes?

And has anyone made a vanilla shake with one of the Fiber Choice tabs? I’d like to get some vanilla & berry action going. Or any recommendations for some kind of berry shake? Hmm, maybe I should buy some strawberry Metabolic Drive…


#7

Day 3 - Monday May 5, 2008

Here’s what I ate:

Diet Log
7am - Shake, choc. (2sc) w/coffee grounds, 1 HOT-ROX, 3BCAA, 3fish oil, 1multi-V
10am - Shake, vanilla (1sc) w/pumpkin pie spice
12pm - Shake, choc. (2sc), 1 HOT-ROX, 3fish oil
3pm - Shake, vanilla (1sc), 3BCAA, 3fish oil
6-7pm - Workout B, Surge (3sc)
9pm - Shake, chocolate (2sc) w/PB, 3 ZMA

I missed my official NEPA walk but but ran a bunch of errands on foot so I’m satisfied.

I’m getting rolling hunger pangs every few hours but they’re not really a big deal. The HOT-ROX & fiber tabs are working great.


#8

Workout A - Saturday May 3, 2008

1a side lying ext rot (10reps x 10lbs)
1b scott ext rot (10reps x 10lbs)
1 set, 10 reps, 30s rest

2a hang pc + front sq (3x95, 115, 115)
2b inc db bench press (3x75, 75, 75)
2c chin-up (3xbw, xbw, xbw)
3 sets, 3 reps, 30s rest

3a single-leg sq (12xbw, xbw, xbw)
3b reverse ez curl (5x55, 3x65, 4x65)
3c sb crunch (8, 8, 8)
3d dec db flyes (6x35, x35, x35)
2 sets, 6 reps, 30s rest

This was from Day 1. It was a great workout.


#9

Workout B - Monday Monday May 5, 2008

1a side lying ext rot (12reps x 10lbs)
1b scott ext rot (12reps x 10lbs)
1 set, 10 reps, 30s rest

2a bench press (5x175, x175, x175)
2b bent-over row (5x115, x125, x135)
2c squat (5x155, x155, x155)
3 sets, 5 reps, 30s rest

3a single-leg sq (10xbw, xbw)
3b scott ez curl (6x60, x60)
3c side plank (30s, 30s)
3d inc db flyes (6x35, x35)
2 sets, 6 reps, 30s rest

Another really good workout. HOT-ROX gave me plenty of energy and the Surge gave me a little pump.

I really like doing high weight-low reps workouts. I’ve done 8-15 rep workouts before while on low-carb diets (ex: Get Shredded) and it always seemed like I was overtaxing my body.

I’ve done sprinting/intervals (40-200m stuff) before on low-carb diets as well and I remember being able to actually feel muscle loss. It’s hard to describe but when I compare it how I feel right now (strong and “full”), it’s night and day. Taking out any and all ‘metabolic’ type of work I think is the right way to go while low-carbing.


#10

Day 6 - Thursday May 8, 2008

This was the hardest day yet. Mainly because I was up until 1am last night after going to see Bob Schneider (he’s an Austin, TX guy and is pretty fantastic).

I also hurried this workout because I had tix to the Celtics-Cavs game. SCAAALA-BRAAADIII!

Workout C - Thursday May 8, 2008

1a side lying ext rot (skipped)
1b scott ext rot (skipped)
1 sets, 10 reps, 30s rest

2a jerk (3x95, x95, x95)
2b wide-grip pull-up (3xbw, xbw, xbw)
2c dip (3xbw, xbw, xbw)
3 sets, 3 reps, 40s rest

3a single-leg sq (10xbw)
3b hammer curls (6x35)
3c rev crunch on slant (6)
3d db flyes (6x35)
2 sets, 6 reps, 40s rest


#11

[quote]Dave.F wrote:
Good Luck man you have a great attitude and I hope all goes well! I definaly be checking in periodically! All the best![/quote]

Thanks man, I appreciate it. It’s going pretty good so far. Hopefully I can get my hands on a camera soon and post some pics.


#12

Day 7 - Friday May 9, 2008

My company is serving BBQ for lunch. Fuck. It smells so good.


#13

Day 8 - Saturday May 10, 2008

REAL FOOD DAY!

I had dinner Saturday night with my lady friend and it was fantastic. For appetizers we had chicken drumettes (basically glazed chicken on the bone) and tempura fried crab. Both were great apps.

For dinner we shared roast duck, spinach and sweet potatoes. Oh fuck, it was so good.

Lastly, I had a glass of white wine (petit chenin blanc) with appetizers and a glass of red (pinot noir) with the duck. I was feeling pretty tipsy for only two glasses of wine. The lack of glycogen in my system was not helping me stay sober.

Wow. I haven’t looked forward to a dinner so much in quite a while.


#14

Day 10 - May 12, 2008

Today sucked.

I made the mistake of going to the park to throw the baseball around. So, effectively, I was doing a little bit of med-hi intensity cardio. Within 15 minutes I was feeling light headed, weak and hungry. Bad move.

The only big downside was that I made my only transgression to date on the diet: a small piece of beef jerky with my 6pm chocolate + PB shake. I don’t think that’s too big of a deal but certainly one of those things that you don’t want to snowball.

I just want today to be over. I’m too tired to do anything but watch tv.


#15

I would think you’d need to stay away from anything deep-fried on you HSM day. It’s hardly a free ‘cheat meal’. Someone correct me if I’m wrong, please.


#16

[quote]wirewound wrote:
I would think you’d need to stay away from anything deep-fried on you HSM day. It’s hardly a free ‘cheat meal’. Someone correct me if I’m wrong, please.[/quote]

You’re right. Although it was an appetizer and I only ate half, you are still correct. Even when I ate it I felt I should have been eating something healthier. I was really craving veggies.

I think for my next food day I’m going to grill some chicken and asparagus and make a small salad with avocados.


#17

Day 12 - May 14, 2008

ANNOYING SUPPLEMENT SHORTAGE

So I ran out of HOT-ROX on Sunday and won’t get more until today, Wednesday. It was a rookie mistake. So I’ve been having two double espressos in the morning and just after lunch with a half packet of Splenda and a shot of 1/2 & 1/2. Certainly not optimal but it’s been getting me through.


#18

WEEK 1 RESULTS

I dropped 4 lbs in Week 1; from just under 195 to just over 190.

I weighed both times on Saturday (Day 1 and Day 8) after my workout. So it’s probably not my “true”, morning weight but at least it’s consistent.

I definitely feel leaner but still have plenty to go.

Also, I purchased a camera so I should get some pics up in a day or two.


#19

HOT-ROX have been a godsend on this diet.

Glad you’re getting through without them while waiting, anyway.


#20