07:15 Surge Workout Fuel
07:30 15 mins treadmill 4mph, 1 inclins
07:45 30 min push workout
Front squat
DB flat bench press
Skull Crushers
Low incline dumbbell front shoulder raise
Donkey Calf raise
08:15 15 mins treadmill 4 mph, 1 incline
12:00 lunch pulse
Protein shake, fish oil
15:00 mid day pulse
Protein shake
Fish oil
18:30 HSM
8oz Boneless skinless chicken breast
1 medium baked potato
Roasted Broccoli
Yes I had the same dinner again I often meal prep putting enough ingredients for several meals. I was very hungry before the afternoon solid meal. The solid meal did fill me up I had a good workout lots of energy. Starting this morning I have my Velocity Diet kit and I’ll be using the Biotest supplements for the remainder of the 28 weeks
Weight 237.9
Chest 47
Waist AN 44
Waist N 44.5
Waist BN 45.5
Right arm 17.25
Left arm 17
Both thighs 25.5
I lost 1.5 pounds this last week. I tried to drink a lot more water this last week but still a 3.5 pound per week average. I am sticking strictly to the diet three protein pulses one surge workout scoop pre-weights. The hunger in the afternoon is almost completely gone. The energy levels and my strength during my weight training is way up. I have not lost any strength in fact increasing in several exercises. I’m hoping to have a stable 2 pound per week weight loss. My workouts still consist of 15 minutes cardio, 30 minutes weight training, 15 minutes cardio. So far so good
Nice work! Glad to hear about the strength retention and even gains. As you probably know, most strength “loss” during a diet isn’t even true strength loss. Thibaudeau gets into here:
Still, even if people do lose some actual strength on certain lifts, it’s not a big deal. I’ve always used what I call a “triage” approach. If excess body fat is a mortality risk, then strength can take a back burner for a bit while the excess fat is “treated” first.
@Chris_Shugart What would you expect for a person with a higher percentage of body fat lose each week? Is 2 pounds too conservative? i could increase my walking from 30 minutes to 60 minutes per day.
That’s a great question and I wish I could give you a definitive answer, but I’ve seen and experienced everything when it comes to scale weight.
It’s why I really like the tape measurements, especially the 3 belly-area numbers: across the belly button, an inch or two above and an inch or two below the belly button. Much more accurate for assessment and a much better sign of overall health improvement. Those numbers also tend to move faster than scale weight, especially if you add in other measurements: upper arms, chest, upper legs, etc. Very motivating.
As for scale weight, so many things can make it fluctuate even with just a once-per-week reading. With the V-Diet I’ve seen huge weekly drops, and I’ve seen zero scale weight loss for two weeks then suddenly 6 pounds in one week. (Good thing that person didn’t get discouraged!)
But generally, yes, two pounds per week for a heavier person is a fine and sustainable goal.
Quick story: Back when I was obese (age 20) and decided to lose it, I was dropping a pound every two days. Every once in a while, it was a pound every 3 days and I’d be disappointed. But I was also losing muscle rapidly (the “starving and running” plan) and it took me a long time to get my health and metabolism back.
Moral of the story is, the V-Diet may be “slower” than some other approaches, but it’s healthy and the weight loss is pure FAT loss, not muscle. Metabolically, you’ll come out of it stronger and have a much easier time keeping it off or losing more if needed.
Thanks for answering that question. I’m not at all discouraged, the hook for me in this whole process was loose fat as quickly as possible without losing muscle. That is what I’m interested in. So far so good, this plan is easy to follow. I have a lot of energy I have a lot of strength during my workouts. I’m seeing results just trying to pick your brain on what you’ve seen in the past. Sticking with it, I’ll keep posting weekly progress. Appreciate the personalized coaching, I think it makes this plan a lot more lucrative.
Over the years of watching V-Dieters, I’ve noticed an “inward-out” pattern of fat loss: it begins in the waist area (across, above, and below belly button) then spreads out.
And one more thing to keep an eye on: the fat pad below your chin or neck area. Charles Poliquin told me once that this is actually the first area of the body that loses fat. Can’t really measure it, but it’s very noticeable with profile pics.
Thanks for the encouragement Chris. I have not given up or become discouraged in fact, I just ordered another kit and I’m doing another month. I have actually lost three more pounds since Sunday I tweaked my healthy solid meal. I’m actually doing two scoops of surge workout fuel which in your V diet explanation said the thermogenic effects of that wood more than offset the increase in calories. My workouts seem even more intense I’ve stepped up the pace. I think I’m in a good place I think next Sunday will be a good update.
Weight 232.9
Chest 46
Waist AN. 41
Waist N. 42.5
Waist BN 42
Right bicep. 17
Left bicep 17
Both thighs 25.5
Lost 3.4 pounds this week. Still losing inches from waist, still a lot to go. Diet seems easy to do and my plan is to stick with it for another 28 days.
28 day totals:
Weight. -12.1 pounds
Chest -2”
Waist. -3.5” average across 3 measurements.
Arm and thighs no change.
Quick note: This may not be a worry for you, but since I get questions about the topic a lot, I thought I’d throw this in: loose skin. You’ve already dropped 100 pounds and you’re fine-tuning everything now with the V-Diet. But the stretched skin isn’t going to go away or tighten up or “be filling in with muscle.” And that shouldn’t bother you a bit! It may make some of your measurements a bit wonky, so focus on those progress pics.
Later, if it bugs you, get some abdominoplasty. I considered it myself at one time. Here’s some info, but in short, don’t sweat it. That’s not fat, and you’ll be 10X as healthy with the weight loss.
Weight. 228.2
Chest. 45”
Waist AN. 41”
N. 42.5”
BN. 41”
Right Arm. 16.75”
Left Arm. 16.75”
Both thighs. 25”
Lost 4 pounds this week.
This week was my 7 days off from weight training. I just did the cardio every day. Tomorrow i will start EOD full body + Gap training. I have not switched weight lifting routines for 2 years. I plan to do Cardio on the non lifting days. I will follow @Christian_Thibaudeau The smart lifters fat loss plan that he prescribed in his latest article. Unless @TrainForPain or @Chris_Shugart you have a different approach. I did read your article on loose skin and for now will live with it. My blood pressure, lipids, CBC all came back looking great this week after 1 month on the V diet. My doctor said keep doing this diet, it is working! Keep the suggestions comming.
