Frauls5015's "V-diet Experiment"

Training Training Logs
41

Day 31 7-18
Hunger 3/10
Stress 4/10
Mood 5/10
Hydration 5/10
Progress 7/10

PM weight was 206.5, my lightests “dry” weight so far. tomorrow will hit legs, today was an off day for lifting, did a walk with 25lb vest and other walking at costco total of about 7k steps. HSM was a little low fat mayo, hot sauce and canned Kirkland chicken (about 3.5 servings = 46 g protein and 210 cals, I estimate another 50-60 with the above condiments added

This weekend will be away. Moderation is key and is my goal! Will check back on Monday

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42

Thus far on day 32 - going to be leaving my technology home. So right now Ill give 5/10 for all ratings.

This AM was a leg workout of
DB supported RFE squats x 1 set failure
Hip thruster machine x 1 set failure
Seated unilateral leg curl x 1 set failute
Standing calf raise unilateral x 1 set failure

2 shakes, a canned chicken, and off I go to Wonderland

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43

The weekend - days 32-34

Some indulgence in adult beverages, and a few unhealthy snacks here and there. But overall, tried to keep food intake to grilled meats. I’d estimate about 80% of my food intake was grilled meat (tips, chicken, sausage, wings).

Did no tracking of calories or protein, just ate a lot of meat. Steps rounded to 4-5k per day.

It was a relaxing time and slept in a little Monday morning (today/day 35). I was really trying to just focus on gratitude for what I have and what I’ve experienced in light of some of the stressors of daily life that I tend to get overly-wrapped up in.

Heading to the fitness center at my apartment for some ergometer sprints and probably 10-15mins on the elliptical before work today

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44

Day 35 7-22
Stress 4/10
Hunger 3/10
Mood 6/10
Progress 5/10
Hydration 4/10

The morning consisted of a “cardio” workout of x 3 x 60 sec all out bike sprints (recumbent) with the goal of maximizing glycogen utilization (maxed out the resistance and pedalled as hard as possible for 60 sec, used rest periods of 3-4 min between- during rest I’d continue cycling at a very low cadence and resistance). Followed this with a 10-minute incline 5.0% walk at 3mph x 10 min. The rest of the day was work/shakes. I had one small drink with my grandfather today, unknowing if this will be his last given his health declining (he can still get away with a little). HSM was x 3 stuffed peppers made by my mother - ground beef, mixed with spices, celery, onion, and ricotta cheese) I can’t reliably estimate calories.

We did another outdoor walk of about 30mins last night before bed and bedtime shake. total steps was about 7.7k.

Felt good to get some time in with my grandfather.

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45

Day 36 7-23
I’m getting tired of the mood/stress ratings; plus, I feel that I give enough words/reflections in the post that are more meaningful. So, at least for now, will not be posting numerical ratings

Last night’s weight (“dry”) was 207.7lbs, after the meal. We had tacos (the little kid version from the box) where I focused more on ground beef/cheese and salsa; there were 4 tortilla bowls and some light sour cream in the mix. Plus my shakes for the day.

Hunger was in good control, after my push workout (I would say around 11am before 2nd shake) hunger maybe got up to a brief 4/10, and maybe 5/10 pre-dinner. After dinner (was not stuffed, but satisfied) I had the 2 scoop shake before bed just for the protein-insurance. Hydration wasn’t great today - as I have totally complained about before, I have a car with no A/C, and though it was cooler today, it was still humid as hell, and when the car isn’t moving, I sweat like hell.

Rehydration was a big priority, we got another walk in. Total steps 8.5k (the Fitbit said 8.4, I had it taken off for about an hour around shower time).

AM workout today was push/shoulders/chest:
Smith machine OHP (weight PR) x 1 set failure
DB incline bench (weight PR) x 1 set failure
Lateral raises (weight PR) x 2 sets failure

One comment on my mood - I didn’t sleep great the night before, and with the addition of dehydration later in the day, I was mentally toast and not at my best personality late in the day. Feeling much better as I type this Weds. AM

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46

Days 37, 38, 39 (up to 7/26)
Been keeping up with workouts only - steps varied but a couple days < goal of 8k, last night meal was social with my girlfirends family coming over, me preparing - only partially HSM (rib eye steak, tomato-mozzarella-basil, asparagus baked in olive oil and spices…but also a few pieces of garlic bread, a glass of red wine and a piece and a half of ricotta cake. This was following two low carb days, so this helped the damage. this moring was not feeling bloated or uncomfortable at all.

Lat 2 resistance workouts
Back
pulldown (wide grip) x 1 set failure
horizontal row x 1 set failure…
And then I left. Partially for time, partially due to low energy/glycogen levels, partially because the tiny apartment gym was crowded with only 2 other people in there

This morning, good leg workout in at the sama apt. fitness center
Dumbbell, supported RFE split squats x set to failure
DB knee supported RDL x set failure
BW single leg calf raise x 1 set failure
Lower body workout completed with 25lb weight vest

I followed with one all out 60-second bike sprint at max resistance. 2.5-3min warm up and cool down with this (to blow through some glycogen)

This left me pretty hungry today despite a solid meal last night. not unusal after leg day. I am also already getting some lower body soreness, sometimes I forget I should add a bit more daytime post workout protein (as I work out these past two days between 6-7am, which is later than usual)

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47

I took measurements today.

Body Weight - 204.8lbs (-13.0lb from day 1 weight, - 7.9lb from day 2 less bloated weight)

Measurements today, and ( change from the start). please note today’s measurements are actually at a “dry” dehydrated state. the initial measurements were taken at a “bloated” state where I wasn’t necessarily super hydrated, but came off a semi-bender of a weekend, so that, plus the fact that I suck at taking self measurements, add some co-variability to the results. But there is a definite increase in leanness all around and especially mid section, where I tend to hold a lot of my subq fat which I am certainly pleased with

Strange my chest measurement increased… I don’t think I put on enough muscle for just the upper back/chest to improve and nothing else, hence my questioning measurement skill/reliability!

Starting Weight 217.8lbs

Measurements:

L bicep (flexed): 40.5cm (-0.5cm)

R bicep: 39.5cm (-2.0cm)

L thigh: (about 27cm from top of patella) 59.5cm (-3.0cm)

R thigh: 61.0cm (-2.5cm)

waist, 1” above navel: 93.5 (-3.5cm)

waist at navel: 93.5 cm (-7.5.0cm)

waist 1” below navel: 95.5cm (-7.0cm)

chest, high, relaxed: 115.5cm (+3.0cm)

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48

Catching up over the weekend…

Friday was pretty solid with a normal V-diet day did legs in the morning, followed a normal HSM (I forget exactly what I ate but there was minimal carbohydrates). Saturday… moderation was practiced regarding food, not necessarily alcohol, until dinner when I ate a TON (following almost no food all day, minus a shake and breakfast sandwich in the late morning). Sunday a bit better, the drive home was long and I probably overate carbs a bit. The dinner meal was takeout. But i rehydrated and got my protein in.

Monday AM weight was 210.7lbs, so while I jumped up about 6lbs from Friday, a lot of this was water weight, and I expected it. It is still almost 7lbs lighter than my pre-diet bloated weight.

Monday 7-29 was a cardio day (weighted vest 20min elliptical) with shakes, low carb meal (2 OIKOS zeros of 10g carbs each and the carbs in MD shakes was all i had) plus canned chicken with a little buffalo sauce for dinner.

Tuesday 7-30
AM workout (legs again, just what the girlfriend and I decided to start the week with)
DB RFE supported split squats x 1 set failure
Hip thrust machine 1 set failure
Single leg calf raise machine x 1 set failure
Slingle leg seated leg curl x 1 set failure

Todays HSM was sausage pepper and onion (low carb)

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49

Weds 7-31
Felt great after giving myself an extra couple hours of sleep. I started using the Spike energy drinks and I freakin love them. They are not quite Brain Candy, but much better energy drink than anything else on the market. The 350mg of caffeine is a help but it doesn’t leave me anxious or jittery…

Today was a walking/cardio day, hit the elliptical again, and had some un-healthy carbs (my gf made fried chicken which was amazing) and I kept it to this x 2 pieces about 12-14 oz of chicken plus the nighttime shake. Back to keto thursday.

Oh, I also started using Athletic greens. I am sick of using shitty probiotics (my old one was freaking awesome, with 3 strains and a pre-biotic formula - kept me flushed out and almost NEVER had any digestive issues - since stopping, and this happened in the past wehn I got too cheap to buy them, I have had issues staying regular, etc.) I heard good things about AG, so going to do a 30-day trial

EDIT - the AG1 also has lots of vitamins, minerals, mushroom extracts etc. Lets see how it goes (will post about it in a few weeks time if/when I notice anything)

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50

Today is day 45 08-01

Other than sleeping like shit in hot/humid apartment, feeling preyty good about everything. My weight today (after carbing up a bit yesterday, and after my HSM today) 207.0lbs, definitely retaining a bit more water, but like what I am seeing in the mirror around this same time.

Morning Workout back
Lat pulldown x 2 sets failure
Machine hammer strength row x 2 sets failure
Reverse pec dec x 1 set failure (felt my motivation slipping away so called it there)
The poor sleep definitely had an effect, but hey, that’s life.

Managed to get about 8k steps in today.

HSM was x 2.5 jalapeno burger patties with cheese, a bunch of veggies (lettuve wraps, onion, garden tomatoes, pickle and pepperoncini). Feeling really satsified after this meal. Hunger the last 3 days has been a little higher than usual, not uncommon for me after leg day and maybe from back day. Given that I am feeling and looking leaner, I am taking this as a good sign

Oh, and I bought another whole V-diet supplement kit :face_with_hand_over_mouth:

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52

August 7 (day 52?) ( I put this as a reply somewhere I didn’t mean to)
Things have been feeling and looking pretty good - “feeling” and “looking” leaner. Scale weight has stabilized a bit, but this also has a lot to do with my hydration levels, and this week is the coolest it has been in the Northeastern MA area for a few weeks - aka not sweating nearly as much.

Hunger has been a bit higher, but no more than 4-5/10 at most and only for brief periods leading up to shakes or evening meals. I attribute this moslty to switching my stimulants - I am now trying to stick with one cane of Spike, with the occasional extra coffee or espresso shot - the Spike energy seems to have the great focus/energy boost effect without the extra stimulant effects I normally get from coffee, other energy drinks, and in the past, nicotine.

Lifts have been feeling good, but due to some fluctuations in both my gf and my schedules, we’ve been mostly working at the apartment gym, where direct comparison of progressive overload is a bit less precise, as the numbers I have logged are from weeks or even months ago.

Overall, feeling good progress in terms of body comp, strength, diet. I have also been a bit better moderating when I am “off the wagon,” which may be the sneakiest, best part of this whole diet considering the issues I have had with this my whole life

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53

Sept 7th 2024
Lazy with day count but somewhere around 80 days.
As a brief update over the last month:

Training and my version of this V-diet were consistent as decribed in posts above, minus 1 week, for 7 days went away with the girl to Sonoma.

This trip was filled with wine tastings. Nothing crazy, but obviously not good for health or body comp. None of the days did I allow myself to get past “buzzed,” which is a small victory I am proud of, given my history. Also, the food quality seemed really good. Food focus: as much protein in as possible, but I allowed myself some indulgences in potatoes, small servings of pasta, bread. I’d estimate some days my protein intake was pretty low, like 75-100g total. Next time, I’d probably pre-ship MD to the place I stay if I am staying for this long, as I could “feel” my body craving the protein.

I left for this trip hovering 205-208lbs… and last two days have had steady measurements of 208.8 - 208.1 lbs. This is despite now having COVID which I probably picked up on the trip and am beginning to recover from.

So I am happy about avoiding a major backslide. I am going to post another shortly with today’s circumferential measurements.

But some insights I am learning/discovering about myself (disclaimer: these are going to be “no, duh” pieces, but I want to document them anyway for myself)

  1. Moderation with alcohol and over eating is becoming easier - I am making progress in a much-needed arena for long term health

  2. the 7 days of no lifting, poor nutrition did not ruin my progress, nor did I allow the fluctuations in water retention, poor compliance, acute visual changes significantly affect my mental well being (which would have led to bender/binging behavior)

These are more reflections on how I believe my psychological wellness is improving, not just with food/over eating and compulsive exercise, but in general

Hoping to get back to lifting this coming week as my body recovers from COVID. I haven’t skipped on body weight stuff (more like floor work, stretching, balance, trunk strengthening, etc) and a few walks since I’ve been home.

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54

9-7 measurements
L bicep 39.0cm (-1.5 cm)

R bicep: 37.5cm (-2.0cm)

L thigh: (about 27cm from top of patella) 61.0 cm (+.05cm)

R thigh: 62.5cm (+1.5cm)

waist, 1” above navel: 93.5 (+/-0.0cm)

waist at navel: 96.5cm (+3.0cm)

waist 1” below navel: 98.5 (+3.0cm)

chest, high, relaxed: 108cm (-7.5cm)

Chalking up to measurement error and probably am holding more water, could have gained a little fat, lost some muscle. Don’t relaly know, but not freaking out about it. Back to “the grind” this week

EDIT**
My weight after these measurements came in 207.1lbs. I’d been minimal carbs for 2 days heading into this weigh in.

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55

I decided to get a short workout in (disclaimer: I was socially distanced, no one else in the apartment gym, wore a mask, ventilated the room, and cleaned all surfaces when finished)

Push/chest/shoulder focus:

Machine incline press x 1 set failure
Machine overhead press x 1 set failure
Unsupported dips x 1 set failure (BW)
Chest supported lateral raises x 1 set failure

Wasn’t able to push super hard, as the fatigue from COVID was felt. Weights of course were down from baseline, but overall felt pretty strong all things considered.

I also started to get some chest pains which I attribute to how heavy I was breathing (I am fine several hours later, and also have had my HR up from walking on incline and didn’t have this issue, so not worried this is cardiac-related).

I am writing this the morning after and I can feel the effects of being off 2 weeks plus COVID recovery, AKA much more sore already and anticipating more with DOMS. This is part of the reason I wanted to get the resistance back in so quickly - so I can let body adjust. I allowed myself about 125-150g of carbs last night with gf-inspired and created dinner, with better sleep last night and weight up to 208.8lbs with the carb/water replenishment

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56

9-08 workout
Back/upper body pull:
Lat pull down x1 set failure
Seated machine rows x 2 sets failure
Prone Y / low trap raises X 1 set failure
Prone rear delt raise X 1 set failure

I revisited Brian Carrol’s YT video for the McGill “Big 3” and integrated some of his cues, I’ve been doing this core work daily as well.

Quick workout, again trying to gradually re-introduce resistance after 2 weeks off and still covid recovering. I also did 6% incline walk for 10mins. My endurance is pretty shit with this illness. DOMS from push workout (and today, from the back workout 9-08) isn’t as bad as I suspected, probably due to high protein with the MD shakes and a slight decrease in weight lifted compared to 2-3 weeks ago.

Today 9-09: just did a community walk with my gf. Tomorrow will be legs. Very low carb today with early dinner being 3 turkey burgers , lettuce wraps, pickle and onion. Hungry still lol but reminding myself I am trying to lean out

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57

9-10
Legs
RFE supported DB split squats x 1 set failure
Knee-supported DB RDL x 1 set failure
Supported BW single leg calf raises x 1 set failure
15min walk 4mph incline 3%

Endurance is getting better. BW to 206.0lbs post workout, including PWO shake.

Feels like I am back to pre-vacation baseline with water retention, body comp and weights (per scale and visual assessments).

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58

9-11
Off day with only “planned exercise” of about 8 min of incline 4mph walk. Keto dinner included chicken baked with veggies Parmesan cheese and some Italian dressing

9-12
Shoulders/chest
Machine OHP x1 set failure
Chest press x 1 set failure
Lateral raises x2 sets failure

*Used more warm ups today just because I felt I needed it.

15 min 4mph walk 6% incline

Dinner not so healthy included dairy, pasta and sausage. It’s what my gf made and wanted for dinner, she did a great job and we enjoyed it together.

Tomorrow is back and will likely do some bike sprints

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59

9-13:
Back/pull focus
Unilateral Lat pull down x2 sets failure per arm
Seated machine row x 1 set failure
Prone Y/low trap raises X 1 set failure

8 mins on elliptical with focus on breath work (nasal breathing and relaxed exhale)

Nothing else to report yet today

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60

9-14
Started the morning with mobility work and bike sprints
Total 20min cycling, with x 3 all out bursts at max resistance and goal Of maximal power output (push as hard and fast as possible against the pedals).
Intervals at max intensity lasted 1min-1min-40sec with about 3-4 min “rest” between rounds. Pedaling at level 3-5 during the “rests.”

Gives quite a quad pump. but the primary goal is to burn glycogen during these intervals. Leaves me sweating for the rest of the day and builds character.

Played golf with some old college buddies. Some alcoholic beverages were enjoyed with a not so healthy meal. But did not overdo. Relying on MD for the protein needs.

Deep Reflection incoming

So much progress from where I started … going back even just a few months ago….on a day like today I’d have been shitfaced and eating whatever I want. Just to feel satisfied or some relief from my perceived absence inconveniences in life.

Today really just enjoyed the game of golf and social interactions more than anything else. I figure this is what “normal” or “healthy” people experience or have experienced their whole lives. It’s eye opening how deep I’d become addicted to my old lifestyle and what’s possible with the right kind of healing

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61

9-15
Morning of 20mins on elliptical, and x 2 non-healthy meals enjoyed with my family and girlfriend. Stayed out a bit late the night before and wasn’t feeling my workout. This bled into morning of 9-16

9-16
was a 30min bike workout with level 3-7 resistance, and x 4 intervals of 1 min x 2 and 40sec x 2 of all out intensity. Felt good to sweat out some of the toxins from the weekend.

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