Love the info and thanks for taking the time to respond. I see a lot of what you wrote working for me and gives a great outline for how to maintain the weight loss. I generally travel to the office 2 days a week and these are days that I absolutely will just keep doing the VD for as they made this day incredible easy just throwing protein in Zip locks and allowed me to get a ton of work in because I get no. My wife is home a couple days of the week so I will likely take 2 days a week and just add in a lunch and then I like the Cheat/free meal idea for Saturdays as long term Iâll enjoy something to look forward too.
2 Likes
Dude, you are basically summing up this article I wrote
It might be helpful
1 Like
Hahhah man I am an idiot I read that article that was actually what inspired me to do the diet again and then transition to similar plan to the Family man version after the first 28 days! I just didnât realize it was you that wrote it. Iâll likely be stealing 90% your version of the diet when I get over this first bit. With 4 kids it totally hit home as something I can do, right down to the reduction in dishes, cooking time etc
1 Like
Weight 270.6 (-7.4)
Good day overall no workout so just made sure the activity level was high. Good closing in on the 260 range and knowing how itâs worked in the past I feel like after I get past 270 a few pounds will come off quick. Went closer to 60 minutes for the walk today and did a 10 minute weighted vest walk at a fast clip in the morning.
HSM
This legit looks like a steaming bowl of crap but it was actually good. Kind of similar to a jambalaya I guess?
Shrimp with, carrots, peppers, tomatoes. celery with paprika, thyme, turmeric, cumin for spices. 1 cup of Red rice which I had never tried but was filling. And then I had planned to eat two cups of Steams Cauliflower on the side but ended up mixing it in and it was a lot better that way. A lot of food but not a lot of calories
1 Like
It looks delicious - all of your posted dinners do!
1 Like
Weight 271.6 (-6.4)
A bit up after the day off which happened after the last day off so not worried. Likely going to limit carbs a bit more on those days just to see how that goes. Nothing wild but maybe a half cup of rice vs full cup type thing.
Workout
Workout Dan John Easy strength
Fat bar Deadlift-2x5@165
Fat grip Close grip Bench-2x5@145
Heavy Fat grip barbell curl-2x5@75
Zercher Squat-2x5@165
Ab wheel-1x5
Nordic hamstring curl-1x5 negatives
Tomorrow is 6x1 so singles working up each set so not pushing anything today and interested to see where this will go. For this program you can repeat for up to 3 additional 2 week blocks or rotate the exercises slightly but I am thinking I will stay with these for an 8 week block and get some good numbers I can gauge progress off. Also 30 minute walk today as well
HSM
Salmon, Fingerling Potatoes done in Air fryer and steamed Bok choy. Just some soy added to the Bok Choy and salt and pepper to the salmon. Like to throw some dill on the salmon but the kids like it plain Jane. Wild how good steamed veggies with just salt can taste on this diet lol
3 Likes
Weight 270.4 (-7.6)
I know my body will cling to 270 for dear life and then itâll start moving quicker but right now more excited just about how close are fitting and sure I am gaining some muscle back thatâs offsetting some of the weight loss. Feel big results ok the stomach area. Diet is getting to the point where I almost donât think about food until the HSM.
Workout Dan John easy strength
Today was 6x1 working up to a heavy single. Iâll just post the single as the build up sets donât really matter
Fat bar Deadlift-255
Fat grip Close grip Bench-215
Heavy Fat grip barbell curl-95
Zercher Squat-2x5@245
KB swing-70lbx25
Ab wheel-1x5
Workout felt great. All weights felt good for more like an easy tripple. Also for some lifts like fat bar deadlift although I donât project my max has went up dramatically I can tell my form would be wayyyyy better
In addition to the workout I had the parent son game against my oldest a hockey team. When you havenât played in about 20 years this was definitely similar to doing intervals lol also got in a 30 minute walk
HSM
Had to just come home and smash leftovers. Red Rice, Salmon and peas/carrots which were just random left over veg. Also had maybe a half cup of pineapple
- Stress Level: 3
- Hunger Control: 9
- Mood: 8
- Progress: 8
3 Likes
Weight 268.4 (-9.6)
Nice to see the dip below 270 but sure itâll hover back up with the day off tommorow but really feeling the progress. Adding some salt here and there to the shakes as I am getting a bit light headed here and there and sure itâs from cutting out so much sodium.
Workout Dan John Easy strength
Fat bar deadlift-1x10@135
Fat grip bench-1x10@135
Zercher squat-1x10@135
Fat grip Barbell curl-1x10@55
KB Swing-50lbx30
Ab wheel-1x8
Light day after the 6x1 day, not pushing anything and just getting the work in. Saturday is the final 5/3/2 day of the 2 week block and is meant as a bit of a test day so gearing up for that to see any improvements.
HSM
Hockey for one kid, Gymnastics and parent teachers for another so this meal was cooked in short order.
Pork tenderloin with a sugar free BBQ seasoning spice cooked in the pressure cooker, Potatoes cooked the same way and some asparagus and mushroom fried up in a bit of olive oil, Soy and Coconut Aminos
- Stress Level: 3
- Hunger Control: 9
- Mood: 8
- Progress: 9
2 Likes
Weight 269.4 (-8.6)
Hanging around that 10 pound mark so likely a great result by the end will be losing 15+. I keep repeating but I find my body will stall at a weight and then stop 2-3 pounds in what seems like a day so not stressed overall and just liking the overall feel. Actually getting to a point where I sometimes feel like I could skip the mid afternoon or evening shake and be no worse for the wear but havenât yet just to make sure that deosnt just ramp up hunger the next day
No workout today but did do 10 20 seconds sprints on the Airdyne. My Achilles on my left side got strained either from walking with a weight best or possibly hockey, frustrating but I will just switch to the bike for the steady state cardio
HSM
Deosnt look like much but I could eat this all day long. And on the v diet itâs like junk food. Had âMonster Mashâ a Stan efferding staple. 10oz cooked, drained and rinsed ground beef, half cup white rice, half cup white potato. Mixed peppers and carrots that were steamed and spinach. Last but not least about 4 oz of bone broth. Smash it all together and enjoy.
- Stress Level: 3
- Hunger Control: 9
- Mood: 8
- Progress: 8
2 Likes
Weight 268 (-10
16 days in and down ten so excited overall. Feeling like 15 pounds will be very achievable and leave my on the cusp of breaking into the 250s. Very exciting after only a month of dieting and honestly just such a nice starting off point to gain momentum.
Workout Dan john easy strength
Fat bar deadlift-2x5@185
Fat grip Close grip bench-2x5@135
Zercher squat-2x5@185
Fat grip BB curl-2x5@75
KB swing-50lbx45
Ab Wheel-1x5
Upped the weights on Zercher and Deadlift realized I was undershooting and these weights felt totally fine for 5, likely good for 12+ if they were AMRAP. Achilles is still hurting so got a 10 minute bike in and 2 small 10 minute walks
HSM
Monster Mash again. Cooked, drained and rinsed ground beef, 8oz white potato, peppers, bit of corn, carrots Spinach. Egg fried in tsp grass fed butter on top and mashed in. Had a small slice of pineapple on the side and 3 baby carrots
- Stress Level: 3
- Hunger Control: 9
- Mood: 8
- Progress: 8
2 Likes
Weight 269.4 (-8.6)
Knew the weight would be a bit up as I had to have a 1/4 tsp salt before and after my morning working out, felt light headed the past few days and then realized I am using about a quarter of the amount of salt I am use to. Still felt good waking up and like I am dropping weight so I am sure the measurements are going down which is the big thing
Workout Dan John Easy strength
Fat bar Deadlift-185x5,225x3,265x2
Fat grip Close grip Bench-135x5,185x3,215x2
Zercher squat-185x5,225x3,275x2
Fat Grip Curl-75x5,85x3,95x2
KB swing-70lbx30
Ab wheel-1x5
This is the end of the 2 week block so itâs somewhat of a test day although you shouldnât miss any weight. I was definitely good for a triple minimum in anything I hit for 2. The choices now are rotate the exercises and do a new block or keep the same and go another 6 weeks. Thinking of rotating at this point to keep it fresh despite my initial thought of keeping everything the same
HSM
Was craving something with maybe a Lebanese/Middle East taste to it. Boneless skinless Chicken thighs that were marinated in 0% Greek yogurt along with lemon, turmeric and Paprika for colour. The sauce was just tomatoes, red peppers and garlic boiled then blended down. Pickles and olives as I was craving salt, and about a 1/2 cup Jasmin Rice. Then 2 cups steamed purple Cabbage blended up with Salt and some boiled water for consistency. Got the mashed veg from John Bernardi if youâve ever looked at pics of his meals, the cabbage looks gross but basically just tastes like soup
- Stress Level: 3
- Hunger Control: 9
- Mood: 7
- Progress: 8
3 Likes
Weight 268 (-10)
Day off today and felt needed, feel a bit sore and had a lot of running around over the weekend with sports and Birthday parties. Going to lower the carbs a bit overall in the last 10 or so days to just see what I can get off. Still wonât lose it if I have some rice or potato but will try to stick to veg and a piece of fruit if I want some carbs
HSM
Boneless skinless chicken thigh w/ Jamaican Curry powder, steamed Brussel sprouts with salt about a Cup and a half to maybe 2 cups. Salad with Romaine, Carrots, Cucumber, Green onion and Olives. Balsamic/olive oil dressing with a tsp of oil
- Stress Level: 4
- Hunger Control: 8
- Mood: 7
- Progress: 8
2 Likes
Great work!!!
1 Like
Thanks man! Was stoked to get into double digit weight loss. Hoping I fall around 15-20 total by the end but Iâll focus most on the measurements
2 Likes
Weight 267 (-11)
Likely some water weight from not having a carb for supper but overall hunger was not bad yesterday and also not bad today with no starch again. Just a big focus on veg and a bit of fruit and then pile in the protein
Workout
Wonât go into a ton of detail because shoulder flared up and going to have to think about my program going forward. Got in 2 15 minute walks but overall somewhat of a missed day for activity
HSM
We ordered Sushi and actually was really excited as this is typically the type of thing that would derail a diet for me but ended up getting all Sashimi, ate probably 12 pieces total? 3-4 each of Salmon, Maguro and Butterfish. Also Had miso soup, Large Salad and then just had about a cup combined of strawberries/banana. Itâs been nice proving to myself that I can make better choices even if I am not cooking the meal myself.
- Stress Level: 4
- Hunger Control: 8
- Mood: 6
- Progress: 8
2 Likes
Weight 266 (-12)
Looking good for hitting at least 15 by end of the plan. I am feeling like I will get to the low 260s quick. I feel good honestly feel like from a hunger control standpoint I could do 2 months. Certainly do not feel like I am starving myself and also it gives me a lot of mental relief that if I travel for a week for example I can throw a âVelocity diet weekâ in the plan or even just add a lunch to the plan and will come out of that time off in great shape.
Workout
Reorganized how I am going to do things and going to go with a Paul Carter split using over warm up method and then different back off sets depending on the lifts. Itâll be a basic Squat day with leg work for assistance , bench with triceps and shoulders for assistance and Dead with with back Biceps and possibly extra hamstring or grip work. Iâll try and build up the top single over about 8 weeks and then move to something new, so the top singles now are relatively light compared to an all out Max.
Squat day
Front Squat-135x5,165x4,185x3, 205x2, 225x1, 245x1, 255x1
Pause front squat-2x5@185 w/ 5 second pause
Seated good morning-5x10-15
Lunge-3x20
Everything felt light and single had a good pop, for reference could likely do about 295 for a true Max so Iâll gradually build this up till I am hopefully around there with heavier back off sets in the end weeks. Things need to remain light so I donât aggravate the shoulder which seems odd on FS but I swear anything can get it angry
HSM
Worked in office which means home later and supper was quick. Pork tenderloin in the pressure cooker, asparagus with 1tbsp olive oil and coconut aminos. 4 large carrots steams with allspice then mashed for something similar to soup
- Stress Level: 4
- Hunger Control: 9
- Mood: 7
- Progress: 9
2 Likes
Weight 266.8 (-11.2)
Feeling better every day and 100% noticing a huge shift cravings, hunger control, all of it. Even weekends, which would typically be my downfall have been better. No alcohol, where normally Friday and Saturday were no stranger to beer and Wine. My big focus over the next week will be mentally transition off and being ok if I go up a bit in weight as I know itâll come back off as my body regulates again. I am trying to focus on a rough goal of under 230 by end of year so just need to keep focused and realize that if next month I go up then back down to where I started and account for 7 months of losing weight to get there I would lose 4-5 pounds a month or about a pound a week.
Workout
Just walking today so nothing crazy
HSM
Extra lean ground beef, mushroom, artichoke hearts, olive oil, tomato, olive. Steamed purple cabbage on the side and about a cup of raspberries
*stress-3
*hunger control-9
*mood-8
*progress-8
2 Likes
Weight 267.2 (-10.8)
Weight a bit all over but still double digits and certainly feel like I am getting better body composition daily so not worried about. In it for the long haul this time around.
Workout
CG bench with Fat Gripz-95x5,135x4,155x3,165x2,175x1,185x1,195x1
CG bench w/3second pause-2x5@165
Scap raise-4x10-12 10lbs
Single Arm overhead extension fat grip-4x10
AB wheel-2x5
3 10 minut walks and 20 minute walk in the morning
HSM
Chicken Korma, Potato Curry, steamed Brussel Sprouts. Likely looks like it had a ton of fat/carbs but only used a tbsp of olive oil for both and that was for the entire batch for the family, and used 0% Greek yogurt in place of coconut milk.
- Stress Level: 3
- Hunger Control: 9
- Mood: 8
- Progress: 8
3 Likes
Meal looks awesome!!!
Thanks man! Just trying to make things I like and the family likes but just make substitutions to keep protein high and calories lower
1 Like