At this point the V-Diet becomes part of my life once or twice a year. It's been over 6 months since my last V-Diet, and I've been stuck at 231 for 6 weeks with various tweaks not helping. As such, it's V-time!
Gameplan: intermediate workout plan, V-DietMenu5 with 1 tweak.
Tweak: Remove 2 scoops Metabolic Drive Low Carb and Flax seed servings, replace with 1 serving of Metabolic Drive Muscle Growth. I had tried this a while ago with no problems but broke my collar bone on day 10. I thought it would be a good time to try it again.
I started on Sunday. I'll be working out MWF and V-burn on Saturday.
Workout: 30s rest, 20 reps total, 4-5 RM
Front Squat: 135: 5,5,4,6
DB Bench: 70s: 5,5,5,5
Ab Wheel (knees): 5,5,5,5
I'll be going up next time on Front Squat and Bench.
Lunge is good at 90 since one leg isn't ready to move up to 95.
Row is good at 135. It's right at the cusp of where I can move the weight correctly with good shoulder retraction and lat activation vs doing a violet curling jerking row.
Push press was a little heavy, but I've never trained BB push press, so I think I'll be fine next time at the same weight.
Curl is fine.
Reverse crunches are fine.
Other pertinent data: I'm doing PLP (from Waterbury article) every morning after some morning mobilization work. I'm up to PLP 4. I use rings for the pushups and pullups. For the lunges I've been focusing on lateral lunges while keeping my feet pointed mostly forward to work on adductor strength and hip mobility.
NEPA activities: I've been biking, bouncing on big trampolines (harder than I remember it being at 12), walking to class, stairs, far parking spots, and my morning dynamic mobility work takes 20 minutes and causes me to break a sweat.
Deep tissue massage helped work out some more mobility kinks. I've made a lot of progress this past year. I can do front squats with the clean position vs cross-arm position. My squat is also much more upright and deeper since I've developed a lot more ability to generate torque from my feet through my hips.
I still need to work more on my T-spine, which is why I don't front squat with more weight yet.
Day 9. Workout 5.
20 Reps, 4-5 RM, 25s rest.
Front Squats: 145: 5,5,5,5
Chinups: body: 5,4,4,4,3
DB Bench: 75s: 5,4,4,4,3
Ab Wheel: Knees: 7,6,7
I'll be going up on front squats again next time. I'm debating increasing bench to 80s. The 20s rest period next time is going to suck a lot though.
Here's what my dietary tweak accomplishes, btw:
Totals from the top of the VDietMenu5.pdf for a training day:
Calories - 2,025 Protein - 286 Fat - 45 Carbohydrates - 121
My calorie tracker totals:
Calories - 2004 Protein - 273 Fat - 52 Carbohydrates - 138
A smidge less protein traded for some fat and carbs, calories almost exactly the same, and I don't have to deal with flax seed. Throw in no extra hunger or any other weird juju and this has been a win-win experiment.
I remembered to follow CT's jump advice today, and I can say it makes a huge difference! I actually had to check the weight after the first set of push press because it was so easy to throw the 115 up. And everything felt that way. I was faster and more in tune with all of it.
PLP 11 this morning was pretty epic too. I managed to do 6 ring pull-ups in a row this morning and do all 11 in 2 sets.
I attribute some of that to my jumping. I had initiated my jumping about halfway through my morning mobility work. In the end I had 4 Level 1 jumps in the morning, and 3 L1, 3 L2, 3 L3 during my workout.
I forgot to start the jumps until before the second round of my workout circuit. It's pretty evident that it started working since my pullup numbers started jumping back up as my nervous system started firing off better.
L3 jumps are still a little too fatiguing for me. I think I'll just focus on L1 and L2 for a while and then start work on L3.
Day 14. Workout 8.
Intermediate V-Burn, 8 exercises, 6 rounds, 10 reps per exercise.
Jumping Squat, Hand Walkout, SLDL-Arms Spread, Clapping Pushup*, Jumping Jack, Reverse Lunge, Pike Pushup, Squat Thrust
* For clapping pushups I do 4 clapping pushups and 6 T-pushups.
V-Burn Time: 29m52s
Weight and Measurements: 3/24/12 - Current = change
Weight: 230.4 - 222.4 = 8 lbs
Waist: 39.5 - 38.5 = 1 inch
Hips: 46 - 45 = 1 inch
4 pounds and half an inch per week are most excellent loss rates! On 3/17 I had a BOD-POD body fat test and it reported me at 22.1% (excessively fat). I have another one scheduled for 5/10 (just shy of 2 weeks after my V-diet ends). It should be fun to see the difference. If I end up around 216 and lose 100% fat, that'd put me under 17%. We'll see how it turns out.
Chicken Fried Steak (round steak tenderized to hell, egg, almond flour, spices, 2 TBS butter for frying)
Baked Potatoes (potato, 1/4 TBS butter)
Potato Wedges (potato, spices, coconut oil)
Salad (spinach, mushrooms, bell pepper, 75% reduced fat cheese, olive oil and balsamic for dressing)
"Gravy" (bacon drippings, arrowroot powder, coconut milk, spices, almond flour)
Biscuits (almond flour, egg whites, coconut flour, butter, baking soda, salt)
Bacon, Sausage patty, more 75% reduced fat cheese to go on a biscuit
And watermelon for dessert.
Verdict: I need to use more frying oil for the steaks. My cast iron pan absorbed all the oil while heating. The gravy/sauce was delicious, but I need to keep it soupier while it's cooking since it thickened up a lot once it cooled. Salad, potatoes, and watermelon were all delicious.