Velocity Diet: "Family Man Edition" Review and Notes So Far

Vital Whole Human Supplement Advice
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Just some more updates. I’m back in my “high compliance weeks” phase, and this is absolutely insane

I haven’t seen that weight since high school. I’m down 31lbs from 2 Mar.

Meanwhile, I ate THIS on Sunday

With a third plate of bacon, eggs, sausage and a slice of french toast pizza.

And I’m STILL training like a goddamn animal

I bought a Ninja Creami which I intend to use to make some Metabolic Drive ice cream at some point, but something I’ve been doing during these hot summer days is just taking a bunch of crushed ice from my fridge’s ice maker, dumping 2 scoops of Metabolic Drive on top of it, some salt and sometimes a small amount of beef bone broth for some added fluid to create a sort of shaved ice dessert. I appreciate how it makes me slow down on the meal, and I’m sure the cold is speeding up my metabolism as well.

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103

Crazy work in 3 months.

Also, we are going to have to start calling you mighty mouse if you get any smaller.

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104

Looks like you’ll have to do just that, because I weighed in at 168.6 this morning after doing 200 burpee chins with a 10lb vest and then walking through a crazy ass hail storm.

I am SO excited for this 4th of July weekend kickoff for the feast!

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105

@cyclonengineer

Because I weighed in at 167.8 this morning…

And once again, I must state that I am NOT trying to lose weight. I’m actually following Dan John’s “Mass Made Simple”.

…alongside his 40 day workout

But minus the PBJs…PLUS the “Noah’s Ark Smoked BBQ plate”

Still basing my nutrition around the Velocity diet: getting in 3-4 shakes a day and 1 big meal in the evening. This is just magic.

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106

Congratulations, you are now smaller than I was in the 6th grade…

You are proof at how adaptable the human body actually is (for most people). The problem is never the food, specific program, or amount of sleep. It comes down to plain old dedication combined with a small amount of knowledge.

I have strayed from the Velocity diet but still use shakes about 3-4 times a week as meal replacements to help control insulin and BG spikes. I have noticed that adding Superfood and Rez-V with a higher sodium intake and creatine has had the effect of making most of me look more muscular while not really affecting the abdominal area (not that mine are anywhere close to visible).

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107

Dude, I’m at high school weight myself, haha. It’s wild. And very much appreciate the commentary there. “Compliance is the science”, as per Stan Efferding.

The Superfood is already in the protocol, but those are solid additions as well. I’ve include Rez-V and creatine as well, and always gotta watch my electrolytes.

108

This is where everyone fails. My mother-in-law’s best friend is a serial fad dieter. I have seen her lose 80-100lbs and gain it back 3 times in the 10 years I have known her (impressive weight loss each time for someone who is 60) and she can stick to even the craziest protocols (the diet they put pre-bariatric surgery patients on, cauliflower cleanses etc…), but she doesn’t learn habits that need to be combined with that dedication level to avoid yo-yo dieting.

Also,
I don’t know if it’s the Rez-V or Superfood or I-well or what, but I have been doing the same amount of cardio, if not a bit less, than I was earlier in the year and I have been able to drop my nightly basal insulin dose by 6 units/day (12% less insulin use than this time last year) over the last 2 weeks.

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I’ve definitely found that I’m needing to train less these days to get more results. Never a bad thing, haha.

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110

Actually was able to resolve the copyright issue from my youtube video this morning to get it to upload

This is my blending of the 40 Day Workout (Easy Strength) and Mass Made Simple. I’m effectively running MMS on it’s designed schedule but using Easy Strength to cover the upper body (and full body for that matter) lifts, and running Easy Strength for the remainder of the days in between. It’s honestly been a perfectly seamless blend.

111

Looks like it’s been a while since I updated, but this is still holding strong. Still using the 2 weeks strict compliance/4 weeks flexible approach, and still crushing my training under these conditions while staying absolutely ripped the whole time

I know there’s been a lot of articles on “bodyfat set point” and I’m very certain the Velocity Diet has worked it’s magic on me in that regard. I’m still the lightest I’ve been in decades, but I don’t look or feel small, which is always the goal.

Something I want to talk to is the weekly cheat meal I wrote about earlier. It dawned on me at one point that I wasn’t meeting the intent of “family man” with these. I was going out to eat and binging on restaurant food, only to come home where my wife is an INCREDIBLE baker and cook and sticking with some very plain/basic nutrition. A few months back I realized that I could eat “on program” WHILE going out and STILL enjoy myself that way (meat and eggs are always delicious, and lots of restaurants have great choices there). Meanwhile, at home, we could have a proper festive feast. And that’s what we’ve started doing now. Sunday nights, we forget about diets, restrictions, rules, etc and just make something fun with a fantastic dessert. Typically, this is some sort of pasta dish (spaghetti with bison meat sauce, rigatoni casserole, “farmer’s” casserole, lobster ravioli and cheese tortellini), and some sort of baked good (my kid is a whiz at whipping up cakes and cookies).

The Velocity Diet provides all the “insurance” needed for these sorts of meals. I soak up every carb and crush my next workout, and typically end up with some crazy pumps, all of which, of course, just being the side benefit of being able to enjoy a fantastic meal with family.

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112

So this is pretty cool. I got to do a “non-family man” run of the Velocity Diet this week, since the Mrs. was away on business so I had no lunch partner. This fell in line with my typically scheduled “2 weeks of hard compliance”, but in keeping with the actual layout of the Velocity Diet (while keeping my one evening meal Carnivore), I got down to 2 weeks leanness in the span of 5 days. Since I have a strongman comp coming up on 30 Sep, I’m going to reverse course and up the calories so I can super compensate (I weighed 166.2lbs today, and I’m competing in the 181 class, so I have a LOT of room the grow in a week), but it says to me I could get practically stage ready in the span of 2 weeks at this point.

The Velocity Diet completely reset my bodyfat set point now to just stupid levels of lean.

And yes: I can still train like an absolute animal on this.

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113

Been a while and I felt like providing a brief update.

The Velocity Diet remains the cornerstone of my nutrition, and I’ve learned how to manipulate it to suit my shifting goals. Family Man also remains a driving factor, and I’m pretty delighted with how I’ve made that work as well.

On that latter piece, I found a really awesome way to make a Metabolic Drive sticky pudding that I feel comfortable eating in front of family without being “that guy” who is just having a protein shake.

2 scoops of Metabolic Drive
1 teaspoon of beef gelatin (unflavored)
3 tablespoons of hot water

I also throw some salt on top.

This is similar to what I wrote about before, with the riced cauliflower base, but swapping to the beef gelatin allows for a change in texture, as the gelatin is a thickening agent, while also just adding MORE protein to the mix (in the form of collagen). The amount of water is key: the more you add, the soupier it gets. What I have there is a caramel like texture.

I eat that for breakfast with my kiddo, and then I’ll throw 2 scoops of Metabolic Drive with a teaspoon of gelatin into my lunch box, put some hot water in my thermos, and bring this to lunch to eat with the Mrs. I actually have a second batch packed, which I have as a mid-morning protein feed. And then, before bed, I’ll do a final round of this. It’s my preferred way to consume Metabolic Drive: I like the process of eating it vs drinking, as I feel it helps trigger satiety better.

Which is another update: I’m at the point where I’m never hungry with the Velocity Diet. I was never STARVING on it, but I did really look forward to the next shake. These days, I consume them more because I know it’s better for me to keep a steady stream of protein, especially post training, vs going on a prolonged fast.

Which ties into the final update: I’ve actually used the Velocity Diet to GAIN weight. I refer to it as “protein sparing modified intermittent feasting”. Since my goal is currently to put on size, I still have my Metabolic Drive all day, but when I get to the HSM at the end of the day, I turn the volume up to 11 and really put away the food. Here was last night’s meal.

3 omletes, each made with 3 pastured eggs, 2 filled with brisket, 1 with kalua pork (great use of leftovers), grassfed swiss and ghee and topped with grassfed sourcream, alongside 3.5 strips of beef bacon, a grassfed hot dog, grassfed cottage cheese and some cracklin.

And anyone that follows my log knows about my nightly recap, posting these meals (because, along with Velocity Diet for gaining, I’m ALSO running an experiment of gaining on just carnivore foods, which is going well).

And what I really dig about all this is how SIMPLE it makes nutrition for me. Since I keep Velocity Diet as the base, all I need to do is modify ONE meal to meet my goals. I’m gaining, so I eat one HUGE meal at the end of the day. If I want to start trimming down, I can just eat less food at that meal OR make the meal leaner (egg white vs whole eggs, leaner cuts of meat, lower fat dairy, etc). Or, of course, a combination of the two.

And again: I love the social aspect of the HSM. It’s awesome being able to feast with my family at the end of the day.

I honestly don’t see a need to ever “come off” the Velocity Diet at this point.

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Interestingly, I have complete opposite reactions.

Ive totally taken your idea of the protein pudding, and have been using it as my only way to consume it for a while now. I really dig it, much tastier, mentally like the idea of having “food” vice drink. I also notice that drinking protein upsets my stomach for a bit after, while eating it doesn’t cause that problem. BUT, when I eat it, I feel hunger cues much for quickly. I don’t know if this makes any sense, but when I fast I’m not hungry until I get some food in me. When I drink a protein shake, it’s like I didn’t mentally break the fast, and I stay not hungry. When I eat it? My mind says “time to eat, wtf do you mean only 220 calories?” And then I feel hunger again fairly quickly.

I also suspect the upset stomach I get from drinking it may be part of the reason hunger cues aren’t present, so that’s a factor. (Which also makes no sense to me. In both cases, it’s two scoops of protein and water. The only variable I change is the water. Heck, i often drink water while eating pudding. The input into my system is the same, but the upset stomach varies drastically, and it makes no sense why lol)

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My inclination here is that this may be to you being in a carb adapted state vs fat adapted. The body is hungering out of a demand for energy, as it can only store about 2000 calories worth of carbs in glycogen stores, and once those are burned off it needs to refill them to have energy again. This is why there’s the affectionately referred to “blood sugar rollercoaster” folks talk about, where they eat a meal, spike their insulin, blood sugar goes up, and when it comes back down again, it brings hunger. In a fat adapted state, we have tens to hundreds of thousands of calories to use for fuel store on our body: we don’t hurt for energy, haha.

Regarding the stomach upset: do you slam the shake when you drink it, or do you sip it at about the same speed you would eat the pudding? I’m wondering if it’s simply a matter of too big of a bolus of food too quickly.

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It may well be the carb adapted effect. Even if I go meat only, with the food available on the ship, even my meat has carbs lol

Hmm, I think I eat and drink at roughly the same time frame, but haven’t really thought about it. In both cases I probably eat/drink it all in no more than 5 minutes

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