I’m back again! I did the velocity diet in 2023, and again in 2024, and then bulked for a bit the last two winters. Here’s a bit about me.
-34 years old
-6’0”, currently weigh 170
-12 years rock climbing, 9 years lifting, 2.5 years jiu jitsu
A typical week is 3 climbing sessions, 2 jiu jitsu sessions, and 1 lifting session. However, a toe injury is keeping me out of jiu jitsu, so for now it’s 3 days climbing and 2 days lifting. I hope to incorporate some very low-intensity cardio throughout the diet, assuming I’m unable to get back to jiu jitsu. If I can do that, I won’t do additional cardio as there’d be no need.
I’m starting the diet on Thursday. I’m psyched that I’m starting at 170 instead of 165 like the last couple times. I’ve definitely built some muscle, which only seems to help me climb harder, and feels like armor in jiu jitsu. I’ve been through it before, so I know what to expect, and there will be difficult moments. Most of all, I’ve never made it through the diet with zero alcohol consumption. I’ve always failed that aspect. I’d like to get that under control, and will really be trying to live like a monk for four weeks.
Here are some starting pictures. I can’t pose worth a shit, but that probably makes these pictures more honest anyway. I’m excited to see I look about as “big” as I did at the end of 2024’s diet despite a higher level of body fat, so hopefully I’ll reach a new look once I lose this extra fluff.
I got out climbing today! No work for me on Thursdays, so I was able to get out for a few pitches of granite climbing before it got too hot. Here’s a video of the highlight of the day, climbing a 5.11c dihedral (inside corner). There were basically no holds, just putting my hands and feet on the rock and trusting the friction. This was my second go at the climb. The first took about 40 minutes and dozens of falls as I was working out what to do.
It’ll be meal time in a couple hours. Chicken breast, jasmine rice, and a bunch of veggies. Today was easy, but the first day always is.
Day 2
Weight: 170.2 (daily change: -2)
Total weight loss: 2 pounds
Today’s a rest day, and I have to work much later than usual. Having the morning off gave me the opportunity to grab some sauerkraut, pickles, carrots, and zero-calorie drinks, which I know from previous experience help a ton. I also stocked up on electrolytes, which is another thing I’ll need more of over the next four weeks. Going super low-carb is like that.
I started the day with some Wim Hof breathing and a cold shower. I’ve done the breathing for a while, but am just starting to get consistent with cold showers. I know there’s nothing magical about these things, but they make me feel good physically, and mentally as well since I start my day by doing something that makes me uncomfortable. I’m shooting for three days a week, since I’m up at 5 for work four days a week and won’t sacrifice sleep.
Some other goals I have for these 28 days (sharing them for accountability)
-Start a meditation practice, at least 5 minutes a day. I’ll aim for 10 minutes.
-Cut down on phone/screen time. I’m not awful with it since I generally keep myself busy, but I’d like to lose the habit of pulling my phone out when I feel bored. Since I’m already practicing restraint and self-denial with the diet, there’s no reason I can’t expand that.
-Do not drink a drop of alcohol for 28 days.
-Get sun on a regular basis. You’d think as a climber I’d be in the sun, but we generally climb in the shade so it’s cooler and we get better friction.
It’s only 10:40AM right now, but I’m about to head to work until 10 PM, so I’ll post early. Happy Friday everyone!
Day 3
Weight: 170.0 (daily change: -.2)
Total weight loss: 2.2
I got outside to climb again today! I tried the hardest route I’ve ever tried. The first thirty feet is ever so slightly overhung, with very small handholds (one finger pad or less), and most footholds are about nickel-width. It took all my energy to just figure out how to do the moves. I hope I can get back soon to try and complete it, but it’ll be hard to put it all together. I wasn’t terribly hungry while climbing. It feels like the lack of carbs keeps me in a low-gear but very steady and consistent state. It’s also been really weird waking up in the morning with a noticeably empty stomach.
Chicken breast, jasmine rice, and veggies for dinner. I’m surprised how I haven’t felt very hungry yet. I’m trying not to second-guess it too much.
Day 4
Weight: 168.2 (daily change: -1.8)
Total weight loss: 4
Hit the gym this morning
Trap bar deadlift (low handles): 285x7, 7, 7, 235x12
Bench: 135x6, 6, 6, 115x8
Did some curls, hanging leg raises, and calves as well.
Lifting felt a bit more arduous than usual. Maybe it was the lack of carbs. Also, I saw in the mirror at the gym that I look way more cut. I obviously haven’t lost much if any body fat, so I wonder if I’m dehydrated. I feel good and am peeing clear though.
Chicken breast, jasmine rice, and veggies for dinner. Zero-sugar Mug root beer for dessert. So far so good. Nothing’s been too difficult yet.
Day 5
Weight: 169.0 (daily change: +.8)
Total weight loss: 3.2
Today was the first hard day. I worked from 530-3, which can be draining in general, but on the diet, these are typically the hardest days. Thankfully I’ve been through this before.
I went to the climbing gym after work. 10c>11b, 11c>10c, 12a, 12d with one fall, 12d with two falls. Not a bad session! I’m hoping I can get back to the hard outdoor climb on Thursday morning. I’m visualizing it in my head over and over again so I can remember what to do.
I got home to realize I was nearly out of the chicken breast, jasmine rice, and veggies, so I added some instant rice and eggs to it. It’s funny how literally anything can be orgasmically delicious when your body is craving energy.
Day 6
Weight: 168.4 (daily change: -.6)
Total weight loss: 3.8
Y’all…have I got a recipe for you!
-12 oz water
-2 scoops chocolate Metabolic Drive
-1 scoop Superfood
-A big dash of cinnamon
For best results, refrigerate overnight. This has been my breakfast shake every day, and it’s awesome.
Today went way better than yesterday, which was nice. It was a rest day. I fired up my grill for the first time this year and made kebabs! Marinated round steak, marinated mushrooms, yellow onion, various color bell peppers.
Day 7
Weight: 168.4 (daily change: 0)
Total weight loss: 3.8
I had a kickass lifting session this morning. After spending the winter adding some size and doing a lot of barbell and dumbbell movements, I’m currently working on exercises that are lighter, but more challenging, full-range, etc. It’s been a good new stimulus. Here’s what I did today.
5 rounds, 45-second rest between exercises
A1. Pistol squat 7, 7, 4, cossack squat 10, 10
A2. Dip 16, 13, 10, kettlebell pushup 9, 9
A3. GHR 6, 6, 6, glute-focused back extension 11, 11
A4. Seated neutral cable row 3 heavy sets of 9-12, 2 lighter sets of 12
(I can’t really read the numbers on the cable machine, so I just count how many clicks down. I did my sets at 17 and 13 today).
A lot of these were PRs! I finished with reverse curls, hanging leg raises and calves.
I was fairly hungry at times today but it was pretty manageable overall. It’s interested how I sometimes can’t quite fire my brain on all cylinders when I’m low-calorie like this.
To avoid existential crisis, here’s hoping my weight finally goes down tomorrow!
Day 8
Weight: 168.2 (daily change: -.2)
Total weight loss: 4
I got back on the hard route today. I had some confidence I’d do it, but I didn’t. When I do it, it’ll be the most work I’ve ever put into an outdoor climb. The day ended because of the skin on my fingertips. I couldn’t even touch the holds anymore. Most of the holds are finger-tip only and sharp. I was definitely tired though. I’m not sure how much the diet played a role. I likely won’t get back to it on Saturday, since I’ll need fresh tips. Maybe next Thursday.
Salmon for dinner was awesome. Might’ve been the first fat I’ve eaten all week!
Day 9
Weight: 167.4 (daily change: -.8)
Total weight loss: 4.8
Today was a rest day and a work day, and it absolutely sucked. Hardest day by a long shot so far. I can feel my body fighting me, wanting to sit rather than stand, avoiding moving at all costs.
Day 10
Weight: 167.2 (daily change: -.2)
Total weight loss: 5
Hey, 5 pounds down! I got called into work today, so I ended up climbing indoors way later than anticipated. It went pretty poorly. I’m starting to get annoyed with this shit. Both my body and my brain aren’t working properly most of the time, and my mood is low.
I know all this means this is working, and I’m not going to quit. But…it sucks right now.
Here’s a video of my best attempt on the hard climb a few days ago. The one thing it fails to capture is the true angle of the wall. It appears less-than-vertical, but it’s actually more-than-vertical. What is does capture well is the heavy breathing, desperation, power screams, grunts, and the banshee scream of frustrations when I fell. That’s climbing for you!
Day 11
Weight: 167.4 (daily change: +.2)
Total weight loss: 4.8
I hit the gym this morning. It’s so much nicer when I can train early in the day. Sundays are more low-rep strength-focused for me. I’d normally do jiu jitsu, but my toe is still injured.
Trap bar deadlift 300x5, 3, 5, 235x12
Bench 135x8, 5, 5, 115x10
Curls, hanging leg raises, calves
We went to a movie at the symphony this afternoon, which are fucking awesome. It was the second Lord of The Rings. Great movie, just very long. This put dinner way later than normal. I brought a few carrots, half a bell pepper, and a shake with me and downed it all as soon as we parked the car, hoping it’d help me survive. Between that, and being enthralled in the experience, it worked quite well!
Chicken, rice and veggies for dinner. Metabolic Drive for dessert.
Day 12
Weight: 167.4 (daily change: 0)
Total weight loss: 4.8
Fat loss is not a linear process…
I made it a point to be more active at work today. I definitely need to make sure I stay highly active, even though sometimes my brain will trick me into less movement. Since I got called in on Saturday, I was able to leave a bit earlier, which was great as I was less dead on the inside at the climbing gym.
11c>10d, 11c>10c, 12d, 12d (fell a bunch since I never tried it before). Back on the chicken rice and veggies.
Day 12
Weight: 167.4 (daily change: 0)
Total weight loss: 4.8
Fat loss is not a linear process…
I made it a point to be more active at work today. I definitely need to make sure I stay highly active, even though sometimes my brain will trick me into less movement. Since I got called in on Saturday, I was able to leave a bit earlier, which was great as I was less dead on the inside at the climbing gym.
11c>10d, 11c>10c, 12d, 12d (fell a bunch since I never tried it before). Back on the chicken rice and veggies.
Day 13
Weight: 167.4 (daily change: 0)
Total weight loss: 4.8
You know what, I’m just gonna say it. Fuck 167.4. Fuck that number. I’m sick of seeing it for five days in a row. What a shitty number.
In all seriousness, it was annoying to see on the scale today. I know this happens though, and eventually I’ll wake up to a substantially smaller number all of a sudden. Checking my previous logs helped a bit to remind myself, though I still don’t seem to be losing as quickly as previous years.
Day 14
Weight: 167.2 (daily change: -.2)
Total weight loss: 5
Well…it’s a little lower today. I had a solid lifting session this morning.
5 rounds, 45-s rest
Pistol squat 7, 8, 5, Cossack (25) 8, 8
Dip 17, 13, 9, ring pushup 7, 8
GHR 8, 7, 6, glute-focused back extension 12, 12
Seated neutral cable row 85x 10, 9, 9, 65x 12, 12
I ended up not doing as much reverse curls, hanging leg raises and calves at the end since I was fried. I think the diet is the culprit there, but it’s fine, I got quality work done today!
After the gym was an 11.5 hour shift at work. Somehow, I didn’t feel very hungry at all today! Who knows what tomorrow will bring.
