A brief recap on the first month of the Vertical Diet
Saturday 5/26 Lower: The crossfit gym had their grand opening Murph workout going with a ton of people running around the parking lot so I didn’t sled.
Leg Press: 5 plates X 3 sets of 15
Standing ab crunch: 3 sets of 15
DB Row: 80 lbs X 3 sets of 10
One legged curls: 2 sets of 15
Good mornings with safety squat bar: 3 sets of 10 with a whopping 25.
I didn’t feel like doing much, but figured I would at least get the blood moving. I wasn’t to bad off from Spud’s 50th birthday party on Friday, but certainly was moving slower than normal. I think the main reason is staying up to 1:30 A.M. (which never happens any more).
I managed to behave pretty well at the party on Friday eating pretty decent, and only having a few drinks. I waited a few hours into the party to have any drinks because I know how the tail end of the party normally goes when we are all drinking and I was right. By the end of the night I was drinking out of a crown royal bottle with the rest of the guys. Glad I took it slow to start with for sure.
Not a lot of training happened this week… Just one lonely Saturday workout.
2 laps with 1 plate to warm up.
Belt squats: 3 plates X 4 sets of 10
Standing crunch with long ab strap: 3 sets of 15
Hack Squat machine: 2 plates X 2 sets of 10
Sled in new Charger Harness: 2 plates X 1 slow lap. Not done two plates before, but it wasn’t as terrible as I thought it would be. Considering doing 3 plates soon just to see how bad it sucks.
A month of Dieting in Review:
Today marks a month since I started “Dieting”. It has been an experimentation and learning process. The diet works well (especially when I stick to it) and I am already noticing a few changes in energy levels. My weight is down to 285 as of now from 300, so lost about 15 lbs in a month. Now, I will say that I have lost much more weight faster on other diets, but that was when #1 I was younger, # 2 had better hormone function (see # 1 haha), and I had stricter adherence to the diet.
I will say that I have not ever been able to eat this much high quality food and drop weight before. I have been eating mainly the following meat sources: Top sirloin, sirloin tip, grass fed and finished lean ground beef (90/10 or 93/7 if I can find it). Vegetables are mainly, red and orange peppers, yellow squash, zucchini, and asparagus.
I am not good at the Salmon eating yet. I like it, I just don’t like paying for it. I am still working at finding the best places to buy good quality food and not spend a ton more money than I want to. I just talked to a local farm that has free range grass fed and finished beef. I am supposed to be picking up a half a cow late this month. I am excited to have quality food I don't have to go to a store for (and hope they have). I just need to get a freezer big enough for it now! I’d rather support a local farm than Sam’s club if I can.
I am learning a little at a time what I need to consume to make the diet work best for me. I am adding in more milk, cheese, and some eggs now. I am getting better and better at getting in all of my little stuff like the cranberry juice, vitamin D, and asprin. It seems the more good food I can eat the better my weight behaves. I am not ever insanely hungry since I get to eat every 3-4 hours through the day. So far so good. I am trying to look at it as a long term change instead of the normal get it off as quickly as possible. As long as the weight keeps coming off at this rate or close I will be happy.