V Diet Log - Soldier and Powerlifter Getting Lean to Go Home

I’m starting the V Diet today and I want to create a log to ensure accountability and share my progress. This is a long post, where I lay out my background, goals, deviations from the base V Diet program, my diet, and my closing thoughts. Feel free to ask any questions or, for those of you who have previously done the Velocity Diet, advice. Thank you.

  • KEWR

Background on me
I’m a semi-competitive Powerlifter and active duty Infantryman. On Thursday, 11 FEB, I totaled 1300 (420/265/615) in competition. That was a PR on Squat and Deadlift, but I missed my PR on Bench Press (275). I ran a variation of Juggernaut and incorporated some of the principles from Hybrid Athlete to keep my run fast. I’m a little heavier than I have been, sitting around 215, but generally compete in the 198 weight class. I’m relatively lean right now, with visible veins and abs, but I’ve never had that full six pack. I’m currently deployed, but headed home in about a month.

The primary goal here is to get as lean as possible to help my bodyweight movements and run time. (The secondary goal is to get nice abs for the woman back home.)

I also plan on being a coach someday, and I want to practice a deadline diet in case I ever work with bodybuilders. As a general principle, I prefer a steady leaning out or bulking up to anything this drastic, but I just can’t get the requisite accuracy regarding calories while deployed. So this will be a test “sprint” diet as opposed to my usual “marathon” approach. I’m excited to see how it works. After the program, I’ll probably go back to the RP diet for a maintenance phase. I’d like to get my bodyweight down below 200 again.

Deviations from the base V-Diet program
I’m making a few changes to the base program based on my needs and my background. The biggest changes is that I will be running, rucking, biking, or rowing for my NEPA, depending on how I feel. Got it, this is explicitly against the program. So why am I doing it anyway? Two reasons. First, I really can’t afford to take a month off from running. I’m not quite in my peak running condition but I’m close, and I’m not willing to sacrifice that for leanness – remember, part of the goal of leaning out is to have less mass to move during runs. Second, as I said, I’m deployed. I can’t exactly go walk around for 30-60 minutes for the fuck of it.

I assess myself as somewhere between the intermediate and advanced (solid numbers, athletic background in high school and college, and 4+ years of serious lifting), so I pulled moves from both workouts while mostly following the guidelines. I also have a specific event for which I’m prepping, hence the inclusion of things like the 80% BW bench press. Fellow military servicemen will recognize the necessity of some of the movements I picked for the V-Burn challenge day.

Reps: 20 total per exercise
Rest: 30 seconds between each set
Load: Heavy (4-5 RM)

  1. Front Squat (BW)
  2. Chin-up/Pull up (different grips) (+50#)
  3. Push Press (I’m using my OHP number for this, since I haven’t programmed in OHP in a few years) (150#)
  4. Front Tucks

Reps: 40 total per exercise
Rest: 45 seconds between each set
Load: Medium (8-9 RM)

  1. Reverse Lunge (using regular BB Lunge weights for these, since I’ve never done reverse lunges) (115#)
  2. Bent-over Row (185#)
  3. Dips (no weight added)
  4. EZ Bar Curl
  5. Ab-Wheel Rollout

Reps: 25 total per exercise
Rest: 30 seconds between each set
Load: Heavy (4-5 RM)

  1. Deadlift (405 – my actual 5RM is 490, but that’s heavier than I am comfortable going without a belt)
  2. Bench Press (80% BW)
  3. Chin-up/Pull up (different grips) (No extra weight)
  4. Skull Crushers


  1. Pushup (15 reps)
  2. Situp (15 reps)
  3. Jump Squat
  4. BW inverted Row
  5. Pike Pushup
  6. Flutter Kick (2ct)
  7. Lunge (2ct)
  8. Mountain Climber (4ct)
  9. Step Ups (2ct)

Here, at least, there’s no changes. I can’t guarantee that my HSM will be 500-700 calories, but I’ve been counting calories and macros for a while and should be able to eyeball this to get it about right. My goal is also to do my NEPA before the HSM, so I can adequately replenish glycogen and not feel like shit the next day. I can run slow depleted, but I can’t be polite enough to do my job going through the whole day starved.

Otherwise, I am falling the exact protocol outlined in the guide using all Biotest products.

Closing Thoughts:
This is obviously a living document, and I may tweak some of the numbers as I go. Hell, I may even drop most of the running, or move around the time for the HSM. I’ll post what I did for exercise and body weight daily, and will try to get progress pictures in regularly. I’m open to feedback, but if you’re not bigger, stronger, leaner, faster, or experienced with the V Diet, I’ll ignore any negative comments.

Day one. BW = 211.4

Running: 30:00, 3.27 miles (9’10" pace), 494 cal, 158 BPM

Progress Pictures

Day 2. BW = 211.0 (-.4)

Session 1: 20 reps, :30s rest (total times)
FS at 205: 5, 5, 3, 3, 2, 2 (4:27)
Pullup (+50#): 5, 4, 3, 3, 3, 2 (4:20)
Push Press at 150: 5, 2, 3, 3, 2, 2, 2, 1 (5:22)
Front Tucks: 5, 5, 4, 3, 3, (3:25)

Biking: 30:00, 7.16 miles, 248 cal, 129 BPM

Followed @Chris_Colucci’s advice and reposted to this forum from

Sounds good, man. With the training changes, just make sure the NEPA is on the easier side, that’s the idea of it. It’s not meant to be a full-on workout.

You might actually want to toss a thread up over in the V-Diet Support forum1 instead. You’ll find a bunch of other people keeping their logs there.

Only other thing I’d recommend is about progress pics. It’s usually best to do a simple standing relaxed/arms at side pose for front, back, and side. Hitting bodybuilding poses can often give a different illusion of actual progress, especially if you don’t really flex the same each time. There’s a reason why bodybuilders practice posing for weeks and weeks.


I appreciate the feedback. I’m tracking on keeping the NEPA easy - that’s why I’m keeping most of the cardio crap to 30 minutes.

Good point on the bodybuilding style poses. As I said, I’m not a bodybuilder and don’t know that world. I’ll try to get some up relaxed.

I’ll also build a post over in the V-Diet support forum.


Day 3. BW = 210.6

Running: 30:00, 3.2 miles (9’18" pace), 494 cal, 160 BPM (Threw in some surge work)

Day 4. BW = 209.4

Session 2: 40 reps, :30s rest (total times)
Walking Lunge (Reverse lunge was just too unnatural) @ 115: 8, 8, 8, 6, 4 (9:50)
Bentover Row at 185: 8, 6, 5, 5 3, 4, 3, 3, 3 (5:35)
Dips: 8, 8, 8, 8, 8 (3:21)
EZ Bar Curl at 80: 8, 5, 4, 4, 4, 3, 3, 3, 3, 3 (7:30)
Ab Wheel Rollout: 8, 8, 8, 6, 6, 4 (6:53)

Football: 2x20:00 halves

Slight tweak: I ate two smaller HSMs, one after the workout and the other after football, so that I’d have enough energy to play. Overall, starting to see a leveling out in energy levels. I was fine most of the morning but got really hungry and tired right before the workout. Still pushed through.

New, Relaxed progress pictures as of today

Day 5. BW = 211

Bking: 40:00, 9.52 miles (4’12" pace), 353 cal, 122 BPM

I’m a little disappointed with how much weight came back after only a moderate amount of carbs. Shows how much of this diet is water manipulation/carb restriction.

Keep it up! I start Sunday.

@jcliotta Thanks!

Day 6. BW = 210.6

Session 3: 25 reps, :30s rest (total times)
Deadlift @ 405: 5, 5, 5, 4, 3, 2, 1 (6:30)
Bench Press at 185 (I just couldn’t bring myself to load only 170 on the bar…): 5, 5, 5, 4, 2, 2, 2 (5:34)
Chinups: 5, 5, 5, 5, 3, 2 (3:24)
EZ Bar Skull Crusher at 70: 5, 5, 5, 5, 5 (3:03) (Might up weight on these next time)

Cycling: 30:00, 8.18 miles, 16.3 MPH, 294 cals, 137 BPM

Today I worked out after my HSM. Energy levels were much better during the workout, and I think I’ll continue doing this.

Day 7. BW = 211.0

6 rounds:

  • 15 Pushups
  • 15 Situps
  • 10 Jump squats
  • 10 Inverted rows
  • 10 Pike Pushups
  • 10 4 ct Flutter kicks
  • 10 2ct Lunges
  • 10 2ct Mountain Climbers
  • 10 2ct Step ups
    34:12, 145 BPM

Running: ~30:00, 3.3 miles (watch wouldn’t hook up today)

Diet: Ate my HSM first thing today. It honestly wasn’t too “healthy,” since I got cookies in a care package today and ate two.

Today, I almost talked myself out of this diet. After the initial water weight loss, I haven’t seen any change in weight, I feel like shit most of the day, and I don’t have enough energy to workout as hard as I like. I’m still on, and eating the HSM prior to the workout helps, but overall my resolve is starting to waiver. I would expect to see the most extreme weight loss during the first week on a low card diet like this. Instead, a week in and I’m the same weight. I’m doing more intense cardio than called for by the guide, and effectively still where I started. Any thoughts?

Day 8. BW = 209.0

Rowing: 30:00, 11656, either 400 odd caloris (if you believe the watch based on HR) or 1200 odd calories (if you believe the erg), 147 BPM

Diet: I was a little looser on the HSM today, definitely over 700 calories.

Day 9. BW = 209.8

Session 4: 20 reps, :25s rest (total times)
FS at 205: 5, 5, 3, 3, 2, 2 (3:56)
Pullup (+50#): 5, 3, 3, 2, 2, 1, 1, 1, 2 (4:55)
Push Press at 150: 5, 2, 2, 1, … 1 (8:18) (These were brutal. I am not good at Push Press)
Front Tucks: 5, 5, 4, 2, 2, 2 (4:11)

Easy Run: 57:19, 5 miles, 11’27" pace. 732 cal, 133 BPM

I took progress pictures yesterday, but internet hasn’t been up to upload. Hoping to get them up soon.

Life’s been much better since I started eating the HSM before the workout, and incorporating a more intermittent fasting style approach. I’ve always had a slow metabolism, and am rarely hungry before noon if I don’t workout in the morning. Start my day with a shake and SF, then eat, workout, and cruise through the rest of the day on just shakes.

Day 10. BW = 207.8

Rowing: 30:00, 12015 m.

Diet: I had three tacos and two chocolate chip cookies for lunch. Being a little looser on the HSM and having it early in the day has been a game changer. I have sufficient energy for my workouts and my day now.

Day 11. BW = 207.8

Session 5: 40 reps, :40s rest (total times)
Walking Lunge @ 115: 16, 16, 8 (7:42)
Bentover Row at 185: 10, 8, 8, 7, 7 (5:35)
Dips: 10, 10, 10, 10 (2:58)
EZ Bar Curl at 70: 10, 10, 7, 7, 6 (4:47)
Planks (4:00 total): 80s, 40s, 40s, 40s, 40s (6:40)

Fucked this up last time. Should have had :45 rest. That explains why it was so hard.

I’m not getting to my cardio today - too much other stuff going on. I may make it up with two sessions tomorrow, or just call it a wash with all the walking I’m doing with my job already.

Again, the early HSM is a fantastic tweak. Normal energy levels during the day and during the workout. I’m pleased with how much strength I feel like I’m keeping.

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Day 12. BW = 209.6

Running: 39:16, 4 miles.

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Day 13. BW = 206.4 (Late report.)

I didn’t get to workout because the enemy decided to be dickheads.

Day 14. BW = 208.2

Session 6: 25 reps, :25s rest (total times)
Deadlift @ 405: 3, 3, 3, 3, 3, 3, 3, 2, 2 (6:57)
Bench Press at 185: 8, 3, 3, 3, 2, 2, 2, 2 (5:45)
Chinups: 10, 5, 4, 3, 3 (2:42)
EZ Bar Skull Crusher at 70: 8, 8, 5, 4 (Didn’t record time)

Running: 30:00, 3.2 miles, 9’21", 404 cals, 148 BPM

Way to stay with it. I wish I was on day 14. Tomorrow will be day 7 for me. Hang in there!

@jcliotta Thanks! It’s working pretty well, so far.

Day 15. BW = 207.8

Half-way there, so progress pictures:




Running: 54:35, 5.7 miles, 9’34", 849 cals, 154 BPM

Day 16. BW = 207.8 (Late post because shit happens in a war zone.)

Session 7: 20 reps, :20s rest (total times)
FS at 205: 3, 3, 3, 3, 3, 3, 3 (3:49)
Pullup (+50#): 3, 3, 3, 3, 2, 2, 1, 1, 1, 1 (4:55)
Push Press at 150: 2, 2, 2, 2, 2, 2, 2, 2, 2, 1, 1 (5:30)
Front Tucks: 3, 3, 3, 3, 3, 3, 3 (3:46)

Modest improvements on all times, I think because I started eating before hand

Rowing: 30:00, 17580 m. Time to admit the rower is broken.

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