Hi, I’m starting the Velocity diet the coming Monday, however, I am confused about the number of shakes I am supposed to have; 4 or 5? I weigh 187 lbs roughly 16% bf.
However many you need to reach your calorie targets.
So for example if you are targeting 1800 calories minimum like I am then you start with 1800 and subtract the fish oil and fiber calories. In my case that leaves me with about 1600 calories.
Each scoop of Low-Carb Metabolic Drive is 100 calories, so that means I need 16 servings each non-training day. The number of shakes is up to you. I use 8 since I dont like using more than 2 scoops per shake, but you need to make sure you have one every 3 hours or so I believe.
[quote]Abe Froman wrote:
However many you need to reach your calorie targets.
So for example if you are targeting 1800 calories minimum like I am then you start with 1800 and subtract the fish oil and fiber calories. In my case that leaves me with about 1600 calories.
Each scoop of Low-Carb Metabolic Drive is 100 calories, so that means I need 16 servings each non-training day. The number of shakes is up to you. I use 8 since I dont like using more than 2 scoops per shake, but you need to make sure you have one every 3 hours or so I believe.[/quote]
WRONG. You don’t base your number of shakes on the amount of calories you need, you base it on the amount of protein you need. You fill the rest of the calories up with healthy fats. Put some olive oil in a shake or have a serving or two of natural peanut butter. Drinking 320g of protein while weighing 200lbs will not help you.
Read the actual damn V-Diet threads. All of them.
In the example above:
I bet Abe doesn’t weight 200lbs if his minimum calorie target is 1800…
[quote]
eengrms76 wrote:
WRONG. You don’t base your number of shakes on the amount of calories you need, you base it on the amount of protein you need. You fill the rest of the calories up with healthy fats. Put some olive oil in a shake or have a serving or two of natural peanut butter. Drinking 320g of protein while weighing 200lbs will not help you.
Read the actual damn V-Diet threads. All of them.[/quote]
Therefore, the dude needs to figure out his own min./max and go from there.
I am doing the diet also, starting weight 193 - my minimum calories is approx 1400, therefore using the same process above, I get approx. 250g protein, which I don’t think would probably be too much…
No need for the jackass comments.
So, to answer the initial question - since our quantities would be approximately the same, I have a 6 two scoop Metabolic Drive shakes on days when i don’t lift.
On days that i do lift, I have 5 two scoop MD shakes, 1 one scoop MD shake, and 1 serving of Surge. Usually start at about 6:30 and have one every three hours or so. I don’t get hungry at all throughout the day.
[quote]eengrms76 wrote:
Abe Froman wrote:
However many you need to reach your calorie targets.
So for example if you are targeting 1800 calories minimum like I am then you start with 1800 and subtract the fish oil and fiber calories. In my case that leaves me with about 1600 calories.
Each scoop of Low-Carb Metabolic Drive is 100 calories, so that means I need 16 servings each non-training day. The number of shakes is up to you. I use 8 since I dont like using more than 2 scoops per shake, but you need to make sure you have one every 3 hours or so I believe.
WRONG. You don’t base your number of shakes on the amount of calories you need, you base it on the amount of protein you need. You fill the rest of the calories up with healthy fats. Put some olive oil in a shake or have a serving or two of natural peanut butter. Drinking 320g of protein while weighing 200lbs will not help you.
Read the actual damn V-Diet threads. All of them.[/quote]
I have read the threads and here is the guidance:
[quote]from the original vdiet
Protein
I’ll consume, at the very least, one gram of protein per pound of bodyweight, most likely more, but not so much that I exceed my upper calorie limit.
Carbs
I’ll consume more carbs on weight training days and less on non-weight-training days, but I’ll never exceed 100 grams per day.
Fat
I’ll get my healthy fats from flax and fish oil and not sweat the details. [/quote]
So you get your fats from fish oil and flax (without “sweating the details”), keep the carbs low, and fill the rest of the calories with shakes making sure you get enough protein but just making sure you dont exceed the upper calorie limit. I see the restriction on carbs but if Shugart put some guidance on an upper limit for protein I don’t see it.
[quote]eengrms76 wrote:
Drinking 320g of protein while weighing 200lbs will not help you. [/quote]
I missed this in my first reply. I am not sure where you are getting 320g of protein for a 200lb guy.
What I said was
“So for example if you are targeting 1800 calories minimum like I am…”
It is true that I am getting 320+g of protein, but I weighed 275 not 200 at the start of this diet. The OP would obviously use the formulas to figure out his own needs, I was merely trying to provide an example.
[quote]Abe Froman wrote:
So you get your fats from fish oil and flax (without “sweating the details”), keep the carbs low, and fill the rest of the calories with shakes making sure you get enough protein but just making sure you dont exceed the upper calorie limit. I see the restriction on carbs but if Shugart put some guidance on an upper limit for protein I don’t see it.[/quote]
A lot of what was written in the first V-Diet article has changed, or been enhanced really. That’s why I suggested you, and the OP, read all of the threads.
Specifically read the Dan John thread.
[quote]Abe Froman wrote:
eengrms76 wrote:
Drinking 320g of protein while weighing 200lbs will not help you.
I missed this in my first reply. I am not sure where you are getting 320g of protein for a 200lb guy.
What I said was
“So for example if you are targeting 1800 calories minimum like I am…”
It is true that I am getting 320+g of protein, but I weighed 275 not 200 at the start of this diet. The OP would obviously use the formulas to figure out his own needs, I was merely trying to provide an example.
[/quote]
It was an example, retard.
[quote]eengrms76 wrote:
Abe Froman wrote:
So you get your fats from fish oil and flax (without “sweating the details”), keep the carbs low, and fill the rest of the calories with shakes making sure you get enough protein but just making sure you dont exceed the upper calorie limit. I see the restriction on carbs but if Shugart put some guidance on an upper limit for protein I don’t see it.
A lot of what was written in the first V-Diet article has changed, or been enhanced really. That’s why I suggested you, and the OP, read all of the threads.
Specifically read the Dan John thread.[/quote]
Like I said, I have read all the threads, but I could have missed some things.
I believe you are talking about this quote from Chris Shugart in the Dan John thread:
“To add in some missing calories and balance out the fats, one serving of natural peanut butter can be added to your nighttime shake.”
You are still taking your target calories minus fats and fiber (while limiting carbs) to determine the number of servings of Metabolic Drive.
[quote]eengrms76 wrote:
moundsoffun wrote:
No need for the jackass comments.
Says who? Are you trying to tell me how to post? If I wanted your opinion I would have asked for it.[/quote]
I guess I would have thought that someone would have already taught you how to be somewhat polite to people when they asked for help or to people who are trying to give information to others… If you wanted to add value to the thread, you could have simply said, "in the updates to the original v-diet thread, reference is made to adding such things as natural peanut butter to the plan. Check it out… "
I did go back and reread the Dan John thread and yes, he does use peanut butter to balance his fats, however fat goals are not clearly stated…so I guess if you feel you are getting more protein than you need and you have some extra calories, then go for it…
However, I don’t think the original method of calculation is incorrect. If you find evidence that I have missed something in the direction of the diet - please point me to the right place. I am only on day 4, so if I can improve my plan, then fantastic.
[quote]Abe Froman wrote:
eengrms76 wrote:
Abe Froman wrote:
So you get your fats from fish oil and flax (without “sweating the details”), keep the carbs low, and fill the rest of the calories with shakes making sure you get enough protein but just making sure you dont exceed the upper calorie limit. I see the restriction on carbs but if Shugart put some guidance on an upper limit for protein I don’t see it.
A lot of what was written in the first V-Diet article has changed, or been enhanced really. That’s why I suggested you, and the OP, read all of the threads.
Specifically read the Dan John thread.
Like I said, I have read all the threads, but I could have missed some things.
I believe you are talking about this quote from Chris Shugart in the Dan John thread:
“To add in some missing calories and balance out the fats, one serving of natural peanut butter can be added to your nighttime shake.”
You are still taking your target calories minus fats and fiber (while limiting carbs) to determine the number of servings of Metabolic Drive.
[/quote]
That was the comment I was referencing. One of the biggest problems people had with the V-Diet is taking in too much protein. The problem is while on the V-Diet your work in the Gym is less than stellar, and you all but give up on cardio as directed.
So any macro nutrient in excess will result in unwanted fat gain. I have read countless threads where people say they added a couple shakes because they were hungry. So they ended up with 400g of protein when they should have had only ~260, etc. That’s why Shug’s has commented numerous times that it’s important to determine the correct quantity of protein first (based on bodyweight) and then use fats and fiber to fill up the rest of the calories. I don’t recall exactly where this was covered.
Let’s use an example. Let’s say you weigh 200 lbs (recurring theme). Your minimum calories would be roughly 1500. Take away about 150 for fats and fiber based on the original thread and that leaves you with 1350. That would equal about 270g of protein.
I say that’s too much for someone who weighs 200lbs and dieting. You really only need to be taking in the amount equal to your LBM while dieting anyway, so taking in 1.25x your bodyweight is not ideal. Back to my first point about macros in excess.
Redo the above example and take the protein down to 200g (1000 cals, or 5 shakes) and add in a serving of natural peanut butter (~250-300 cals) and the calories are still right on. Much better IMO.
[quote]moundsoffun wrote:
I guess I would have thought that someone would have already taught you how to be somewhat polite to people when they asked for help or to people who are trying to give information to others… If you wanted to add value to the thread, you could have simply said, "in the updates to the original v-diet thread, reference is made to adding such things as natural peanut butter to the plan. Check it out… "[/quote]
Is this Oprah.com? If you recall I was slightly agitated in my first post and told you and the OP to read the “damn” threads. You’re the one that called me a jackass, which wasn’t very polite.
How do YOU define “more protein than you need”?
Read my previous post. I’m not saying your have to change you plan. I’m just giving my opinion. Have you lost much weight yet?
[quote]eengrms76 wrote:
moundsoffun wrote:
I guess I would have thought that someone would have already taught you how to be somewhat polite to people when they asked for help or to people who are trying to give information to others… If you wanted to add value to the thread, you could have simply said, "in the updates to the original v-diet thread, reference is made to adding such things as natural peanut butter to the plan. Check it out… "
Is this Oprah.com? If you recall I was slightly agitated in my first post and told you and the OP to read the “damn” threads. You’re the one that called me a jackass, which wasn’t very polite.[/quote]
my apologies
[quote]
How do YOU define “more protein than you need”?
Read my previous post. I’m not saying your have to change you plan. I’m just giving my opinion. Have you lost much weight yet?[/quote]
Thanks for explaining your opinion in the above thread… and no this isn’t Oprah.
It seems there have have been several variations of the diet that various people have posted and the info gets overwhelming sometimes. I didn’t realize that 1.25 ratio of g protein to lbs BW was possibly too high. I am still fairly new to lifting and am currently not decreasing any of my weights on the program due to my diet.
So, maybe for the more experienced people, the excess in protein is more prevalent on this diet. I was trying to stick to the basics.
So far, I think the diet is going well; Down four pounds in three days.
So, maybe on the days when I’m not lifting, I can incorporate some natural peanut butter instead of one of the scoops of MD. Would be nice to get something a little salty in the plan too. So, anyway, thanks again for the info.
[quote]eengrms76 wrote:
That was the comment I was referencing. One of the biggest problems people had with the V-Diet is taking in too much protein. The problem is while on the V-Diet your work in the Gym is less than stellar, and you all but give up on cardio as directed.
So any macro nutrient in excess will result in unwanted fat gain. I have read countless threads where people say they added a couple shakes because they were hungry. So they ended up with 400g of protein when they should have had only ~260, etc. That’s why Shug’s has commented numerous times that it’s important to determine the correct quantity of protein first (based on bodyweight) and then use fats and fiber to fill up the rest of the calories. I don’t recall exactly where this was covered.[/quote]
Appreciate the response. What you are seeing seems to make sense, but is not something I took away from reading the threads. If you happen to come across it again, it would be much appreciated if you post up link.
Hopefully all this discussion will help out the Original Poster as well.
Hey folks, this is the excerpt from Chris’ original article. If you’ll notice the first thing Chris says to determine is your caloric needs, not your protein needs. He does mention the protein a few steps later. Here ya go, hope this helps.
The Nitty-Gritty Details
Calories
First I need to decide how many calories to consume per day. I may adjust this number as I go along, but I need to have a place to start. I know for sure I want to get more than 1300 calories per day.
Here’s how I’ll get my starting numbers. First plug total bodyweight into this equation:
(10.2 x bodyweight + 879) x .50 = _____
Now do it again with this equation:
(10.2 x bodyweight + 879) x .60 = _____ (Only the .60 is different.)
So, let’s say a guy weighs 193 pounds and wants to see what his physique would look like at a ridiculously shredded 180:
(10.2 x 193 + 879) x .50 = 1424 calories
(10.2 x 193 + 879) x .60 = 1709 calories
Now, let’s round those numbers to the nearest hundred for the sake of simplicity: 1400 and 1700. What our sample guy has now is the absolute minimal and maximal amount of calories he’s going to consume while on the Velocity Diet.
My plan is to get close to the first number on non-training days and close to the second number on training days, but as long as I don’t fall above or below this range I think I’ll do fine.
Protein
I’ll consume, at the very least, one gram of protein per pound of bodyweight, most likely more, but not so much that I exceed my upper calorie limit.
Carbs
I’ll consume more carbs on weight training days and less on non-weight-training days, but I’ll never exceed 100 grams per day.
Fat
I’ll get my healthy fats from flax and fish oil and not sweat the details.
Thanks for the replys. 5 shakes give me 200 grams of protein, I believe this is enough. However, with this I about 100 or so calories off my daily target. Should I add another ANPB to shake at the end of the day or just have another shake?
[quote]MichaelHeber wrote:
Thanks for the replys. 5 shakes give me 200 grams of protein, I believe this is enough. However, with this I about 100 or so calories off my daily target. Should I add another ANPB to shake at the end of the day or just have another shake?[/quote]
You could probably do either and be ok, as long as it’s a one-scoop shake that you add. I would also add those calories in earlier in the day, IMO, as it will help you feel satiated throughout the day.
I’m also having a problem with carbs, the MD and and flax seeds give me about 90 carbs altogether, and even more when I have surge. Should I cut down on the flax seed meal to reduce carbs?
Jesus how many carbs are in your flax seed? MD should only account for 30g. I wouldn’t cut back on that so I guess yes you should cut back on the flax. The flax seed I regularly use is only 4g of carbs per serving.
Yeah, there is 10 grams of carbs per serving of my flax seed meal, I guess I should only have about 2 servings a day. How many carbs a day should I aim for, not including the Surge.