Biotest

V-Diet - Aug 16th + Questions

I had intended to post this but alas my SD card died with my start images and I’ve now given up on trying to recover it. As McCoy would say “its dead Jim”.

Goals are primarily a 36 inch waist and around 205 weight.

Key [Start value],current (change)

  • Weight : [237], 226 (-11)
  • Waist (girth): [41], 40 (-1)
  • Upper leg (thigh): [26] 27.5 (+1.5)
  • Lower leg (calf): [18] 17.5 (-0.5)
  • Chest: Across nipple line: [41] 40.2 (-0.8)
  • Upper abs area):[41] 40.5 (-0.5)
  • Upper arm : [15.5], 15 (-0.5)
  • Neck : [18], 17.2 (-.8)

Totals 11 pounds and 4.1 inches lost, 1.5 gained

Workout is a modified advanced program.

Had Chicken Adobo for my meal on Saturday :

(12 oz chicken breast) 563 calories 22.2 grams of fat
0.0 grams of cabs 85.1 grams of protein. That’s it!

Made with soy sauce, vinegar, garlic cloves (not eaten), bay leaves (not eaten).

Side was steamed carrots and green beans with a little healthy butter.

Goals are primarily a 36 inch waist and around 205 weight.

Key [Start value], week1, current (change) [total change]

  • Weight : [237], 226, 223.6 (-11) (-2.4) [-13.4]
  • Waist (girth): [41], 40, 39.1 (-1) (-0.9) [-1.9]
  • Upper leg (thigh): [26] 27.5, 26.8 (+1.5)(-0.7) [+0.6]
  • Lower leg (calf): [18] 17.5, 16.8 (-0.5) (-0.7) [-1.2]
  • Chest: Across nipple line: [46] 45, 45.9 (-1)(+0.9)[-0.1]
  • Upper abs area):[41] 40.5, 40 (-0.5) (-0.5) [-1.0]
  • Upper arm : [15.5], 15, 15.6 (-0.5) (+0.6) [-0.1]
  • Neck : [18], 17.2, 16.6 (-.8) (-0.6) [-1.4]

Totals: 13.4 pounds and 6 inches lost, 0.6 gained

Workout is a modified advanced program.

Today is meal day, having Pulled pork, cheese and a head lettuce with salt. mmm, yum

Week 3 results

Key:
[Start value], week1, week2, current (change’s) [total change]

  • Weight : [237], 226, 223.6, 220 (-11) (-2.4) (-3.60 [-17]
  • Waist (girth): [41], 40, 39.1, 38.3 (-1) (-0.9) (-0.8) [-2.7]
  • Thigh: [26] 27.5, 26.8, 26.6 (+1.5)(-0.7)(-0.2) [+0.4]
  • Calf: [18] 17.5, 16.8, 17 (-0.5) (-0.7) (+0.2) [-1.2]
  • Chest:nipple line: [46] 45, 45.9, 45.3 (-1)(+0.9) (-0.6)[-0.7]
  • Upper abs:[41] 40.5, 40, 39.7 (-0.5) (-0.5)(-0.3) [-1.3]
  • Upper arm : [15.5], 15, 15.6, 15.6 (-0.5) (+0.6),() [-0.1]
  • Neck : [18], 17.2, 16.6, 16.5 (-.8) (-0.6) (-0.1) [-1.5]

Totals: 17 pounds and 7.5 inches lost, 0.4 gained

Workout is a modified advanced program. Stepped up the number of reps and reduced rest to 4th week already.

Sweets craving have completely stopped, though I appreciate the smell of food and the textured much more then before.

My NEPA walk on non-workout days is a 5.7 mile walk, controlled breathing, heart rate up a local hill starting at about 85’ see level and going to just shy of 600’. These have been getting shorter and my breaks to control my heart have been almost reduced to zero.

Workout NEPA walk are just treadmill in the gym with high incline and walking speed, no gripping the bar.

Also I should mention that I am using the lose more then 30 calculations so my intake is 1318/1582

Today is meal day, having Lobster and salad

So things are going great, but I am getting close to transition time and I have a few questions:

  1. What should my new min/max calories per day. I know Shugs said the SHM per day should be about 300, but does the total for the day change? (I’m on the 30 pounds or more version so that’s 1300-1600)

  2. What changes in the workout program do you recommend? At this point, the workouts are tough, but not challenging me any more and I don’t what to keep adding in more compounds to the routine.

  3. Should I be doing more walking or even light cardio in transition?

  4. I feel I still have more to burn off because I was a 36 inch waist just 5 years ago. So I will probably still be 1-2 inches from my goal when I have fully transitioned out(2 weeks). Should I just extend the transition time to continue to burn off some more?

  5. Whats next after transition phase II? I could calculate my metabolic rate and burn and start to try an balance that, but I want some advice.

Thanks in advance and Thank you for this great diet!

All done with phase I, now onto transition

  • Weight : [237], 226, 223.6, 220, 217 [-20]
  • Waist (girth): [41], 40, 39.1, 38.3, 37.8 [-3.2]
  • Thigh: [26] 27.5, 26.8, 26.6, 26.5 [+0.5]
  • Calf: [18] 17.5, 16.8, 17, 17.1 [-0.9]
  • Chest:nipple line: [46] 45, 45.9, 45.3, 46.25 [+0.25]
  • Upper abs:[41] 40.5, 40, 39.7, 39.1 [-1.9]
  • Upper arm : [15.5], 15, 15.6, 15.6, 15.6 [+0.1]
  • Neck : [18], 17.2, 16.6, 16.5, 16.5 [-1.5]

So lost 20 pounds and 3+ inches off my waist so far.

Hey man!

Nice results, grats on completing phase I. Keep you eating clean with minimum fast carbs exept for pre/post workout. Work you way up to you disired calorie count. Don’t rush it, otherwise you might add fat back on. While transitioning back to eating food i’d keep protien intake as high as possible, for a guy your size 200-300g /day.

Hope I don’t make a fool out of myself with these guidelines. Chris feel free to bash me! This is indeed what I intend to do in my own transition. I’m gonna add calories in small steps every week and work up to 2000kCal (from 1300/1600 while on diet) and try and stay there. Then I’ll adjust towards more fatloss or musclebuilding, either trainingwise or dietwise.

Any way that’s my five cents. Keep the good work up! Good luck!

First week of transition done, but having issues staying in my 300 a meal parameters, was easier on the liquids.

  • Weight : [237], 217 {215}[-22]
  • Waist (girth): [41] 37.8 {27} [-4]
  • Thigh: [26] 26.5 {26.4} [+0.4]
  • Calf: [18] 17.1 {17.1} [-0.9]
  • Chest:nipple line: [46] 45.25 {45}[+0.25]
  • Upper abs:[41] 39.1 {39.1}[-1.9]
  • Upper arm : [15.5] 15.6 {15.6}[+0.1]
  • Neck : [18] 16.5 {16} [-2]

So lost 22 pounds and 4+ inches off my waist so far.