I’ve had a constant struggle with weight beginning in childhood…highest weight in 2003 was around 298. Lost about 80 lbs in college and have been battling back and forth between 220-240 for the better part of 2 decades.
In the last 2-years, Life, responsibilities, not prioritizing health and fitness, have taken my weight through the roof (which is crazy because I need to be fit and in shape for work). I have never not been able to meet the physical demands of my job, but…I have put on about 25lbs, look terrible in the mirror and feel like garbage more days than not. I finally came to my senses that I’m not getting any younger, I am no longer an example to my kids about how they should treat health and fitness and realizing that there is a very real possibility of ending my career if I don’t shape up…it’s time to change and quick.
7 SEP 2024: Began mental and physical preparation for V-Diet, why I am doing this is crystal clear in my mind, I will make the excuses FOR the process rather than why I should cheat on it.
I started using my current protein powder to get myself used to the 4x a day shakes…starter kit is scheduled to arrive on 9 SEP so that’s when I’ll do the measurements and photos.
1 Like
7 SEP:
Starting Weight: 261 lbs
Diet Observations
Meal 1x: Protein Shake (48P, 4F. 12C): 2 scoops, 32g natural PB for flavor (don’t worry, this goes away on day 1)
Meal 2x: 1x: Protein Shake (48P, 4F. 12C): 2 scoops, 32g natural PB for flavor
Meal 3x: 1x: Protein Shake (48P, 4F. 12C): 2 scoops, 32g natural PB for flavor
HSM: Naked Chicken Wings, Spring Mix Salad, Steamed California Medley chicken with 15ml Ranch dressing
Surprisingly more full than I thought I would be so I didn’t drink bedtime shake
Daily Activities
2 mile Walk 15:47 pace…slow for me
Questions
For the workout plan…running is part of my job, not something I can give up…the workout plan I am planning on doing mixes strength with cardio aimed at improving a 2-mile run time. Any advice on how to proceed?
Rating Scale
Stress: 5 (significance of what I am doing)
Hunger Control: 3 (definitely wanted the sweets and late-night snacks…kept it in check)
Mood: 1 (feeling pretty good)
1 Like
It sounds like you already have a plan. Is there a particular thing you need advise for her?
Not too surprising you were so full. Adding the peanut butter onto those shakes was really making some dense foodstuffs. It’s good you’ll be cutting it out.
Excited for your journey dude!
1 Like
8 SEP:
Weight: 260.2 lbs
Diet Observations
Same as yesterday (leftovers for the win)
Meal 1: Protein Shake (48P, 4F. 12C): 2 scoops, 32g natural PB for flavor (don’t worry, this goes away on day 1)
Meal 2: Protein Shake (48P, 4F. 12C): 2 scoops, 32g natural PB for flavor
Meal 3: Protein Shake (48P, 4F. 12C): 2 scoops, 32g natural PB for flavor
HSM: Naked Chicken Wings, Spring Mix Salad, Steamed California Medley chicken with 15ml Ranch dressing
Meal 5: Protein Shake (24P, 2F. 6C): 1 scoops, 32g natural PB for flavor
Woke up famished: no skipping the nightime meal. HSM still filled me up, so I halved bedtime shake
Daily Activities
Rest day.
About 4k total steps, felt bad about not getting them in…fixing tomorrow.
Rating Scale
Stress: 4 (almost a full pound off in day 1)
Hunger Control: 5 (woke up famished and immediately wanted to raid the pantry…made the shake, drank it and was good for a few hours)
Mood: 4 (tired…slept 7.5h, more than usual for me but still tired in the morning)
1 Like
Thanks!
Anything that would change with the diet given increased cardio requirement?
Cardio days are shuttle sprints:
4x 150m for best speed coupled with 4x 800m at Pace or
3 rounds: 100m sled drag (90lbs) / 100m side shuttle / 100m Farmer’s Carry (40lb Kettlebell) coupled with 2 rounds: 1mile at pace.
Nope. Keep the goal the goal: you’re doing Velocity to do Velocity. In 28 days, you can train as hard as you are able to and make the best progress you can. If you’re keeping carbs low at the HSM, I’d consider employing some manner of electrolytes as well, like ElitePro Minerals.
2 Likes
Thanks, I’ll stay the course
1 Like
[quote=“bcumminsturbo, post:4, topic:288684, full:true”]
9 SEP:
Weight: 258.0 lbs
Total: 3lbs
Diet Observations
Starter Kit due in Today
Meal 1: Protein Shake (48P, 4F. 12C): 2 scoops…bye bye peanut butter.
Meal 2: Protein Shake (48P, 4F. 12C): 2 scoops
Meal 3: Protein Shake (48P, 4F. 12C): 2 scoops
HSM: Boneless Skinless Chicken (250 g), riced cauliflower
Meal 5: Protein Shake (24P, 2F. 6C): 1 scoop,
Woke up a little hungry HSM still filled me up. Didn’t want to take the bedtime shake…I get home from son’s sport activity around 8pm and most times haven’t had HSM…so will shift all 4 before the HSM.
Daily Activities
- Trap bar Deadlift: 1x3: 290lb; 1x3; 310lb; 1x3 320lbs (340lbs is the goal)
- Reverse Medicine Ball Throw (10lb): ATT1: 9.6m; ATT2: 10m ATT3: 9.8m (11m is the goal)
- Hand Release Pushup (full extension): 2 minutes 30 reps (48 is the goal)
- Shuttle Sprint 25m; Sled Drag Shuttle 25m (90lbs), Lateral Shuttle 25m; Farmer’s Carry Shuttle (40lbs) 25m; Shuttle Sprint 25m: total time 1m 53s. (1:45 is the goal)
- Plank Hold: 2 minutes (need to improve a lot…3m 30sec the goal)
- 2-Mile Run: 18:00m (17:00 is the goal)
1 Like
Rating Scale
Stress: 6 (did not perform as well as I wanted to on workout)
Hunger Control: 4 (hungry but no major issues)
Mood: 1 (was actually pretty energized…7.5h sleep)
1 Like
10 SEP (official day 1):
Starter Kit Came Yesterday afternoon…pics and measurements to follow
Weight: 256.4 (-0.8) lbs
Total: -3.8 lbs
Diet Observations
Meal 1 (9am): MB Drive 2 scoops, 1x Flameout Capsule, 2x Curcumin.
Meal 2 (1pm): MB Drive 2 scoops, 1x Flameout Capsule
Meal 3 (3pm): MB Drive 2 scoops, 1x Flameout Capsule (did not want…drank it anyway)
Meal 4 (5pm): MB Drive 2 scoops, 1x Flameout Caspule (hard to put down…space them out more tomorrow)
HSM (8pm): Boneless Skinless Chicken (250 g), California medley (150g) cucumber and tomatoes (75g)
Throughout day: 3 cups coffee (am an addict); 3l water on top of shakes…think the hesitance to get make shakes down is too much liquid in my stomach.
Got my package in yesterday and started MB Drive and the supplements this morning…meal 3 was hard to get down, and meal 4 doubly so…got it down any way…
1 Like
Daily Activities
- Reverse Medicine Ball Throw (10lb): 6x Throw as far as possible walk to and throw back…(longest 10m)
- Reverse Medicine Ball Throw (20lb): 6x Throw as far as possible walk to and throw back…(longest 5m)
- 4x Shuttle Sprint 150m every 75s…fastest 45sec
- 3x Rounds: Run (treadmill) 800m at Pace: 3m 50s (completed…could go faster…but not much)
Rating Scale
Stress: 5 (seems to be my base level)
Hunger Control: 1 (no issues controlling hunger…too full to take in anymore)
Mood: 3 (tired…7.5h sleep)
1 Like
Looks like you’re training for the Army PT test. Going to summon @TrainForPain there.
Regarding the liquid in the stomach: I eat most of my shakes. I use a splash of water and just mix it into the powder and eat it with a spoon. That may help.
2 Likes
11 SEP (Day 2):
Weight: 257.2 (+.8) lbs
Total: -3.0 lbs (not sweating it…had a lot of water yesterday)
Diet Observations
Shake 1 an hour earlier today helped space out over the day and felt less full.
Experimented with shake as a solid almost…pudding mixture was not a fan.
HSM ground beef meatballs 200g, 50g boneless skinless chicken1/4 cup marinara sauce, arla havarti cheese snack, 170g riced cauliflower
Daily Activities
- Squat 3x5: 185lb (go up)
- Bench 5x5: 155lb (go up)
- Trap Bar Deadlift 1x3 (310); 2nd set at 310 fail (drop 10lb and try again Friday)
- HR Push Ups: 6x75; 9 reps…made 8 failed 9 with 5 reps (again friday)
- Plank Hold: 6x36 seconds (held all increase to 40 secs Friday)
Need to focus on the walking after workout
Rating Scale
Stress: 5 (seems to be my base level)
Hunger Control: 1 (no issues controlling hunger…experimenting with different ways of eating shakes…favorite so far is as a smoothie)
Mood: 3 (tired…7.5h sleep)
1 Like
Appreciate it!
I ate #4 as a smoothie yesterday…but I’ll try it as the pudding…thanks!
Thanks for the tag @T3hPwnisher!
Full disclosure: I’m old, so I’ve only done the new Army PT test once. Happy to give my $0.02 on training for any specifics, but just wanted to drop that caveat. I think the 2 mile and the plank are probably the lowest hanging fruit for you, just at quick glance.
What’s beyond the PT test for you? Any selections or schools or MOS concerns?
1 Like
Appreciate the input, always looking for good advice and expertise.
Beyond the PT Test…looking at command selection in November and want to walk into that without having to worry about PT Tests, HT/WT.
1 Like
12 SEP (Day 3):
Weight: 258.0 (+.8) lbs (reweighed after work out at the gym…254.6 (-3.4)
Total: -2.0 lbs or -6.4lbs (gonna go with the morning scale weight but will continue to monitor the differences) even so, seeing a 3.4lb drop is pretty motivating
Diet Observations
Was not hungry when I woke up
HSM was a lot of food, but I was still very hungry afterwards, drank some water, and it seemed to calm it down.
Meal 1 (9am): MB Drive, 2 scoops, 1x Flameout, 2x Curcumin
Meal 2 (12pm): MB Drive, 2 scoops, 1x Flameout
Meal 3 (3pm): MB Drive, 2 scoops, 1x Flameout
Meal 4 (5pm): MB Drive, 2 scoops, 1x Flameout
HSM (7pm): 250g Boneless Skinless Chicken, 75g Broccoli, 150g Riced Cauliflower, .5 cup Marinara Sauce
Daily Activities
Was motivated to go to the gym this morning, had some energy, but sore from yesterday’s workout.
- Overhead Medicine Ball Throw (10Lbs): 6x Throw, walk to and throw back…shortest throw 10.1m, longest 10.7m.
- Sprint Work 3x with one minute rest in between: 4:10; 4:38; 4:05
- 100m Sled Drag (4x25m @90lbs) rest 30 sec
- 100m Lateral Shuttle (4x25) rest 30 sec
- 100m Kettle Bell Carry (4x25m @45lb each)
- 2x 1 mile (treadmill) @ pace 8:22-8:34 rest 8 mins
- 1 mile: 8:44
- 1 mile: 9:00
Helping coach 4th grade football this afternoon…usually good for 2 hours of NEPA
Rating Scale
Stress: 3 (was pretty energized to go to the gym)
Hunger Control: 6 (Hard today, after HSM I wanted to still eat all the things…I could have eaten the entire 1.5lbs of chicken my wife cooked and still wouldn’t have been full…drank some water and it passed)
Mood: 5 (woke up a little bit more energized than I have been in a while…5.5h sleep. daughter woke me up and was able to catch about another hour or so but it wasn’t great sleep)
4 Likes
13 SEP (Day 4):
Weight:
Wake-up: 256.4 (-1.6 lbs) (4:00 am)
Post Work-Out: 254.4 (-2 lbs) (6:30 am)
Total: -4.6 lbs
Diet Observations
Was not hungry when I woke up, really hungry after workout
Meal 1 (9am): MB Drive, 2 scoops, 1x Flameout, 2x Curcumin
Meal 2 (12pm): MB Drive, 2 scoops, 1x Flameout
Meal 3 (3pm): MB Drive, 2 scoops, 1x Flameout
Daily Activities
Warm Up
- 3 Rounds
- 8x Dead Lift @ 95#
- 4x Hand Release Push ups
- 4x 25m Shuttle
- 8x Sit Ups
- Instep Stretch
- Lat + Pec Stretch
Training
- 8 Rounds Trap Bar Deadlift
- Round 1: 3x 210#
- Round 2: 3x 240#
- Round 3: 3x 290#
- Round 4-8: 3x 300# (Got there, but it was hard +5lbs on Monday)
- 3rd World Squat Stretch between each round
-
6 Rounds, every 75 Seconds Hand Release Push Ups x9 (completed all going up next week) Rest with whatever time is remaining in the 75 second interval.
-
6 Rounds
- 40 sec Plank (got 5 full rounds, crapped out on round 6)
- Rest 30 Seconds
- 2 Rounds
- Hip Flexor Stretch
- 5x Shoulder Dislocates
- Walk 2 miles (31:04 minutes)
Rating Scale
Stress: 5 (some stress at work, nothing crazy or out of the norm).
Hunger Control:
Mood: 5 (woke up a little bit more energized than I have been in a while…5.5h sleep. daughter woke me up and was able to catch about another hour or so but it wasn’t great sleep)
Rating Scale
Stress: 3 (was pretty energized to go to the gym)
Hunger Control: 2 (really hungry after workout, but good to go once fed.)
Mood: 6 (son’s practice ran late, so later to bedtime and even though I still got 7 hours of sleep it was hard to get going this morning, have noticed shirts fitting a tad bit looser).
3 Likes