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PPatel's V-Diet Log
 

GregManzo
Level 3

Join date: Dec 2005
Location: Connecticut, USA
Posts: 308

great job!

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pratik_patel
Level 5

Join date: Mar 2012
Location: California, USA
Posts: 137

Day 22:

NEPA walk: 3.52 miles

Workout:

Front Squat: 95x5,95x5,95x5,95x5
Lat Pull (underhand): 135x5,135x5,135x4,135x3,135x3
DB Bench Press: 55x5,55x5,55x4,55x2,55x2,55x2
Ab Roll Out: 10,10,10

That 15 seconds between sets doesn't half go by quickly.....


Complex:
65lbs total using a barbell, 1 minute rest interval between sets, 6 reps per exercise for 4 circuits

Deadlift
Romanian Deadlift
Upright Row
Push Press
Back Squat
Bent over row
Push ups

I've pulled something in my foot and am now limping. I'm hoping ice and ibuprofen will fix me up before my NEPA walk tomorrow. Otherwise I'll do some kung fu forms and shadow boxing.

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pratik_patel
Level 5

Join date: Mar 2012
Location: California, USA
Posts: 137

Day 23:

NEPA: Walked 3.44 miles.

My ankle was feeling mostly okay so I decided to walk this evening. Big mistake - it's now sore as hell again so I'm icing it and hoping it will at least allow me to do the weight training tomorrow. I really hope I haven't screwed myself for the rest of the week because I was hoping to finish Phase 1 with a bang before hitting Phase 2.

Ordered more Metabolic Drive and Superfood for Phase 2.

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pratik_patel
Level 5

Join date: Mar 2012
Location: California, USA
Posts: 137

Day 24:

NEPA: did some shadow fighting (kicks, punches) and some free-styling with my staff and then spear. (30 mins)


Workout:

Reverse Lunge (alternating leg): 95x8,95x8,95x8,95x8,95x8
Barbell Bent over row: 105x8,105x8,105x7,105x6,105x5,105x3,105x3
Barbell Push Press: 70x8,70x8,70x8,70x7,70x7,70x4
Barbell curl: 60x8,60x8,60x8,60x4,60x4,60x4,60x4
Reverse Crunch: 20,20

Tabata:
DB swing: 55lbs
Elliptical trainer: crossramp=15, resistance=18

Ankle is still painful - continuing with ice and ibuprofen in the hope that it'll start mending itself soon.

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pratik_patel
Level 5

Join date: Mar 2012
Location: California, USA
Posts: 137

Day 25:

NEPA: went to the gym; elliptical trainer(20mins), rowing machine (5mins), cycling machine (20mins). I would have done more but the tedium of staying stationary and moving my legs was excruciating.

Ankle is strapped up and immobilised for now. It's starting to improve so I'm hoping I can get back to walking by the weekend.

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pratik_patel
Level 5

Join date: Mar 2012
Location: California, USA
Posts: 137

Day 26:

NEPA: 25 minutes of shadow boxing, kung fu forms and staff wielding.

Workout:

Deadlift: 175x8,175x8,175x8,175x4,175x4,175x4,175x4
*DB Press: 55x8,55x6,55x4,55x5,55x3,55x3,55x3,55x2,55x2,55x3,55x2
Lat Pull (neutral): 120x8,120x8,120x6,120x4,120x4,120x4,120x4,120x4
Hand Walkout: 10,10,10,10

*All the decline benches were in use so I just went ahead and did the normal DB press to keep my heart rate up.

Tabata:
Battling ropes
Elliptical trainer (cross ramp=15, resistance=16)


I think the Deadlift really took it out of me today which is why my other numbers started to suck so badly. That and the 30 second rest period ;-)

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pratik_patel
Level 5

Join date: Mar 2012
Location: California, USA
Posts: 137

Day 27:

NEPA:
cycling machine: 20 minutes
Elliptical trainer: 25 minutes
Treadmill walk: 20 minutes (3.7mph)


Ankle has regressed and is painful again. Time for a trip to the doctor next week methinks.

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pratik_patel
Level 5

Join date: Mar 2012
Location: California, USA
Posts: 137

Day 28:

Here it is - the end of phase 1. Stats from this morning:

(all measurements in cm except weight which is in lbs)

Height 180
Weight 178.6
Neck 37
Shoulders 43
Chest - Upper 107
Chest - Lower 104
Waist - at Navel 87
Waist - at largest 93
Hips - at largest 102
Upper Arm - L 33
Upper Arm - R 33
Upper Leg - L 61
Upper Leg - R 62
Lower Leg - L 37
Lower Leg - R 37
Ankle - L 25
Ankle - R 24


Total weight loss since week 1: 14.2 lbs - I think I've lost more but there was only so long I could sit 'on the throne' without getting deep vein thrombosis.

Width lost at navel: 17cm (6.5 inches)!!!


V-Burn Challenge Time: 19mins 55secs + 2 min penalty
It was clear from my first set that I wasn't going to be able to do jumping squats without causing serious damage to my ankle so I just did normal, deep, squats instead. Hence I'm giving myself a 2 minute penalty for this week so I don't cheat myself going forward.

Off to get groceries for the HSM's for tonight and the week ahead and I'm looking forward to continuing my fat loss. I'm going to turn 40 in November of this year and if I don't get a six pack beforehand I'll never get round to it ;-)



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pratik_patel
Level 5

Join date: Mar 2012
Location: California, USA
Posts: 137

Day 1 : Phase 2

NEPA: Walked 3.13 miles

Workout:

Romanian Deadlift: 135x8, 135x8, 155x8, 155x8, 155x8
Dips: Bodyweight: 8,8,8,4,4,4,4
Lat Pulldown: 140x8, 140x4,140x5,140x4,140x4,140x4,140x4,140x4,140x3
Hanging Knee Raises: 10,10,10,10

Complex: 65lbs, 6 reps x 4 sets, 1 min rest

Back Squat
Push Press
Bent over row
Push up
Reverse Lunge
High Pull

HSM:

Large bowl of mixed greens (no dressing)
265g Salmon steak
Broccoli sautéed in olive oil with garlic and red chilli flakes
Sweet potato


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pratik_patel
Level 5

Join date: Mar 2012
Location: California, USA
Posts: 137

Day 2 : Phase 2:

NEPA: 2.2 miles (I was pushed for time this morning)

Workout: Started my kung fu classes again: 1 hour (pad work, callisthenics, throws)

HSM:

Chicken breast on the bone (445g)
Large bowl of home made spicy lentil soup
Large bowl of mixed greens (no dressing)

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hooner
Level 2

Join date: Mar 2012
Location:
Posts: 104

Pratik, great log. I enjoy reading about your success. I'm on Day 3, so seeing your awesome results is inspiring. keep it up.

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GregManzo
Level 3

Join date: Dec 2005
Location: Connecticut, USA
Posts: 308

good progress! your HSMs are solid, i think youll have some god results in the transition phase.

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pratik_patel
Level 5

Join date: Mar 2012
Location: California, USA
Posts: 137

hooner wrote:
Pratik, great log. I enjoy reading about your success. I'm on Day 3, so seeing your awesome results is inspiring. keep it up.


Thanks hooner - I've been following your log too and you're doing great! The first week is the hardest and then it gets much easier. By the 3rd week I can honestly say that I didn't even think about the fact I wasn't eating 'real' food!

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pratik_patel
Level 5

Join date: Mar 2012
Location: California, USA
Posts: 137

GregManzo wrote:
good progress! your HSMs are solid, i think youll have some god results in the transition phase.


Thanks Greg! By the way, I used your recipe for broccoli that you posted in the HSM section - it was fantastic and I'm going to be having it again tonight! Any more recipes like that you'd care to share?! :-D

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pratik_patel
Level 5

Join date: Mar 2012
Location: California, USA
Posts: 137

Day 3: Phase 2:

NEPA: 3.52 miles (ankle is still strapped up so I'm usually walking at around 3.2 mph)

Workout:

DB Upright row with external rotation: 12.5x12,12.5x12,12.5x12,12.5x10,12.5x10
Push ups: BW: 15,15,15,15
Reverse Lunge: 32.5x10,32.5x10,32.5x10,32.5x10,32.5x10
Wood Chop: 70x14,70x14,70x14,70x12

Tabata: Elliptical trainer (cross ramp = 15, resistance = 18)


HSM:

Chicken breast on the bone (440g)
Sweet potato
Lentil soup
Large bowl mixed greens (no dressing)

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pratik_patel
Level 5

Join date: Mar 2012
Location: California, USA
Posts: 137

Day 4 : Phase 2:

NEPA: 3.22 miles


Workout: Kung Fu (1 hour) - punches, kicks, throws, endurance work

HSM:
Chicken breast on the bone (390g)
Broccoli (a la Greg!)
Sweet potato (microwaved)
Large bowl of mixed greens (no dressing)

I'm using one of those devices that you strap on to your arm and measures the amount of calories being expended. If it's accurate I'm burning around 3100 calories a day. A surprisingly large amount (400+) is burned during the fasted NEPA walks in the morning. Proof, if anyone needed it, that it's a great thing to keep doing even after finishing the entire V-Diet. I will definitely be keeping it up.

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pratik_patel
Level 5

Join date: Mar 2012
Location: California, USA
Posts: 137

Day 5 : Phase 2:

NEPA: 3.29 miles

Workout:

Sumo Deadlift: 135x8,135x8,135x8,135x8,135x8
Push Press: 70x8,70x8,70x8,70x8,70x8
Lat Pulldown: 125x8,125x8,125x7,125x5,125x5,125x4,125x4,125x3
Hand Walkout: 10,10,10,10

Tabata:
Battle ropes

HSM:
Chicken breast on the bone (390g)
Broccoli (a la Greg!)
Sweet potato (microwaved)
Large bowl of mixed greens (no dressing)

I was dead tired for most of today - I think the kung fu between my weight training days is taking it's toll. I thought the extra calories from eat HSM's would make it easier but I guess not. Hopefully the two HSM's for next week will make it easier.

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pratik_patel
Level 5

Join date: Mar 2012
Location: California, USA
Posts: 137

Day 6: Phase 2:

NEPA: Walked 8.48 miles

HSM:
Sashimi sushi
Brown rice
Kimchi

I'm curious to see what my stats are going to be tomorrow....

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pratik_patel
Level 5

Join date: Mar 2012
Location: California, USA
Posts: 137

Day 7: Phase 2:

Stats for today:

(all measurements in cm except weight which is in lbs)

Height 180
Weight 179
Neck 37
Shoulders 43
Chest - Upper 106
Chest - Lower 104
Waist - at Navel 87
Waist - at largest 91
Hips - at largest 101
Upper Arm - L 33
Upper Arm - R 33
Upper Leg - L 60
Upper Leg - R 61
Lower Leg - L 36
Lower Leg - R 36
Ankle - L 25
Ankle - R 24


Weight has gone up a bit but I've continued to lose flab around the largest part of my waist; I can only presume that the extra weight is due to more muscle mass.

VBurn Challenge: 18 minutes dead on. I did this outside for the first time today and, unlike last week, did the full jumping squats and still got my best time ever!

HSM:
Mixed greens (no dressing)
Ciopino

Looking forward to the final week of the plan. I should think about what to do afterwards in terms of my workout program. I'm curious to hear what others have done after finishing and whether the improvements continued.

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hooner
Level 2

Join date: Mar 2012
Location:
Posts: 104

Pratik,
wow, great stats on the lost cm! And 18 min for V Burn rocks. Keep it going.

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GregManzo
Level 3

Join date: Dec 2005
Location: Connecticut, USA
Posts: 308

pratik_patel wrote:
GregManzo wrote:
good progress! your HSMs are solid, i think youll have some god results in the transition phase.


Thanks Greg! By the way, I used your recipe for broccoli that you posted in the HSM section - it was fantastic and I'm going to be having it again tonight! Any more recipes like that you'd care to share?! :-D


im glad you liked it! most of what i make is very fast and easy and most importantly, tastes good cold or microwaved. the broccoli is good cold or microwaved. also, i do a lot of roasted chicken wings. i buy fresh chicken wing sections, coat them in olive oil, season them with chili powder, garlic powder and cumin and roast them in the oven. you can make a lot of those and they taste just fine cold or reheated.

if you can find things you dont mind eating everyday, you need to make a ton of it over the weekend and then just eat it all week. makes healthy eating very easy.

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pratik_patel
Level 5

Join date: Mar 2012
Location: California, USA
Posts: 137

@hooner - thank you! I'm pretty pleased to be able to knock out such a fast time. I'm aiming to better it this weekend (gulp!)

@Greg - thanks again for the tips. I'm definitely going to spend more time at the weekends preparing meals for the week ahead. I had the broccoli again this evening and also threw in a handful of frozen brussel sprouts and it was out of this world. I used to eat microwaved broccoli all the time, mixed with some chilli paste, but your version is much more palatable :-)

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pratik_patel
Level 5

Join date: Mar 2012
Location: California, USA
Posts: 137

Day 8: Phase 2:

NEPA: Walked 3.46 miles

Workout:

Romanian Deadlift: 155x9,155x9,155x9,155x9,155x9 (I was going to increase the weight but my hamstring started to tighten up so I stayed at 155)
Decline DB Press: 42.5x9,42.5x9,42.5x9,42.5x8,42.5x6,42.5x5
Lat Pulldown (underhand): 140x8,140x8,140x6,140x5,140x5,140x5,140x4,140x4
Hanging Knee Raises: 10,10,10,9,7

Tabata:
Elliptical trainer: cross ramp=15, resistance=18
DB Swing: 40lbs


HSM 1:
Ciopino (home made, with very little fat, about 2 cups worth)
Mixed greens (no dressing)

HSM 2:
220g grilled chicken breast (boneless, skinless)
Broccoli+brussel sprouts (using Greg's recipe)
Sweet potato (microwaved)
Mixed greens (no dressing)

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pratik_patel
Level 5

Join date: Mar 2012
Location: California, USA
Posts: 137

Day 9: Phase 2:

NEPA: Walked 3.58 miles

Too much work on my plate so had to skip kung fu training.

HSM1:
Grilled salmon
Arugula+bean sprouts

HSM2:
Ciopiono
Mixed greens

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pratik_patel
Level 5

Join date: Mar 2012
Location: California, USA
Posts: 137

Day 10: Phase 2:

NEPA: Walked 3.18 miles

Workout:
DB Upright row/external rotation: 15x14,15x14,15x12,15x10,15x10
Push ups (BW): 15,15,15,15
Reverse Lunge: 75x14,75x16,75x16,75x16,75x16
Wood Chop: 80x14,80x14,80x14,80x10,80x10

Tabata:
Ball slam(20lbs)+mountain climbers

HSM1:
Grilled fish
Salad
Black beans

HSM2:
Grilled boneless skinless chicken breast (227g)
Mixed greens
Broccoli+brussel sprouts+sweet potato


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