Velocity diet log

Diet and Nutrition Velocity Diet Logs
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Got started and am on day 3. Did the original v diet probably 15 years ago at this point and it was the first diet that got me started with weight loss. Stopped playing football and was a muscular 250 and it helped get me to 220 in 4 weeks and then eventually got down to 200 transitioning to John Berardis get Shredded diet. Fast forward 15 years and physically I am a shell of my former self. I’ve had shoulder issues for the better part of the past 15 years that have made it so that I can’t feel many muscles and when I work out more often then not I simply feel burning the day after in most muscles and an incredibly uneven feeling from left to right. I am in Canada so I have just been basically told to piss off, go to physio and twice given an ultrasound that shows what they described as inflamed supraspinatus and suprasptinatus but do nothing apart from give me a cream. It’s made it so my lifting had generally meant I get in 3 workouts a week and after bench I struggle to not mentally break down as it just confirms my body feels broken.

Currently needing this diet to get back on track and at a minimum get the insane amount of weight off I’ve acquired over 15 years. I’ve went from 200 to as high as 300 and weight when starting the diet was 278. Out of university I met my wife and ended up in a small town and took a job doing area management for a company that owned fast food restaurants. I gradually went from 210 to 220. That turned into 230 then 240. It continued until after 6 years with the company and weighing 280 pounds and not recognizing myself I quit and found another job that was more conducive to a healthy lifestyle. I have 4 kids so it’s important that I get healthy so I can be around for them. Currently doing Dan Johns easier strength as the lower intensity workouts feel better on the shoulder and the volume means I at least feel like I am getting something in and then focused on 30-60 minute walk per day. 3 days in and down to 274 feeling momentum but a bit grumpy. Will post pics and measurements tomorrow

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I’ll review the previous day in the morning. Having 4 kids under 10 means that morning is when I have the most time and writing things out helps set me up for the day.

Weight 273.5 (-5.5)
Measurements
Chest-48
Navel-48
Navel 1 inch above-46
Navel 1 inch below-48.5
Right arm-17.5
Left arm-17
Right leg mid thigh-25.5
Left leg mid thigh-25

Yesterday did the 30 minute walk outdoors with the dog. For workout it was

Dan John Easy strength workout
Fat bar deadlift-1x10 @135
Fat grip close grip-1x10@115
Fat grip barbell curl-1x10@55
KB swing-1x30@50lb
Hanging leg raise-1x5

Shoulder/scapula felt wonky afterward, I’ve been given a 10% diclofinac cream to apply to the shoulder twice a day for 3 weeks and if that doesn’t help have been told the Dr will book me for some sort of Cortisone ultrasound shot.

  • Stress Level: 3
  • Hunger Control: 7
  • Mood: 6 (mainly aggitated)
  • Progress: 7

I’ll be adding sugar free Metamucil to 2 shakes a day but wondering what the take is on swapping out a scoop of a shake for a meal here and there for a couple cups of bone broth? Figure it’s the same deal just pure protein and avoiding solid foods but I tend to crave savoury vs sweet and might do this if hunger pangs get intense.

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Very hard to post these but feel like it will get me through the first week and then more momentum will set in

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Hey, good on you for jumping in! Glad the first days are going well!

This diet is absolutely a reset, so it’s awesome to see that’s your plan.

In terms of swaps, I personally wouldn’t swap out any portion of the diet, even if physiologically everything were the exact same. The reason is that this is a reset. I’d prefer we dive all the way in and commit to following the plan to the letter for 28 days. That will get you rolling on your journey from a discipline and confidence perspective, and it reduces variables so you have a better baseline from which to start making adjustments after this phase. As a father to a bunch of youngsters, there’s also a lot of benefit to just not having to think about this: “the plan says x so I do x” is ultimately less stressful than having to work out what x =.

Good luck!

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Good point, easily can be come a slippery slope into other adjustments. I’ll keep it to the plan and only add the psyllium husk to a couple shakes.

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Weight 273.5 (-4.5)

Weight not down today but feeling way better, belly not pushing against my shirts/sweaters and feel better in the knees and Achilles which have been giving me trouble when walking for a couple years now

Yesterday was day off from weights so did 40 minute walk and 2 round of Tabata Airdyne sprints with 3 minutes of rest between.

HSM
Meat sauce
10oz extra lean ground beef
Onion
Garlic
Tomato sauce
Spices

Added a 1/4 lentils to this and over about about 30g worth of corn chips and then had a salad on the side with tsp olive oil and balsamic

  • Stress Level: 3
  • Hunger Control: 8
  • Mood: 7
  • Progress: 7
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I love seeing new Velocity diet logs. Well done dude, I look forward to seeing the results!

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8

Weight 271.5 (-6.5)

Yesterday was solid, the weigh in is from this morning and was down another pound so really feeling a difference and best part is feeling no real hunger that I can’t gut out till the HSM. After doing some bouts with fasting those “protein” fasts if you will seem way more up my ally.

Workout Dan John Easy strength
Fat bar Deadlift-2x5@155
Fat grip Close grip Bench-2x5@135
Heavy Fat grip barbell curl-2x5@70
Zercher Squat-2x5@135
Ab wheel-1x5

These all felt good, for reference with this program you are working out 5 days a week mainly doing 2 “easy” sets of 5 with a couple workouts that are 5,3,2 and 6x1 peppered in. For example I can do approx 275 on the fat bar deadlift as a max, 225 on the fat grip bench etc. these are light and the benefit is from the volume over the week. I do a warm up of 5 rounds of 15 swings, 5 Goblet squats and 2 half gets up per arm.

HSM was
Orzo Salad
Orzo, Cucumber, Peppers, tomato, spinach, Celery, Orzo(I know this has wheat), lemon/olive oil/basil for a dressing.
Whole roast chicken skin removed
Side of Asparagus
I’ll upload some pics of my food not because I think it looks money but just to have a log for meal ideas

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  • Stress Level: 3
  • Hunger Control: 9
  • Mood: 8
  • Progress: 8
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Same! I scanned a bunch here before getting started and gave me a ton of motivation.

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Weight 272.8 (-5.2)

Weight a pound or so up but really not worried about it, know it’ll be more about the weekly average than the day by day number. I had a good deal of sodium at supper so probably but back some water weight I had lost. I worked on a hybrid contract so yesterday was an in office day which is a big test for me as there is obviously more bad choices. I actually found this incredibly easy to stick to and because I just had to prepare a couple ziplock bags with protein powder and my normal 30 or so minutes committed to cooking went to 5. I was able to get a 30 minute walk in on lunch which never happens at work.

Workout
Fat bar deadlift-2x5@165
Fat Grip Bench-2x5@135
Zercher squat-2x5@135
Fat Grip Barbell curl-2x5@70
KB Swing-50lbx40
AB wheel-1x5

HSM
I have family visiting so having to be a bit flexible with this but still feel like it was a good meal
Half piece corn w/ grass fed butter
Half cup air fryer Mini potatoes
8oz Ribeye fat removed
Asparagus
Mushrooms
The steak looks like actual shit because I had no propane and decided to try broiling a steak so I didn’t add a ton of fat by pan frying. At least it tasted good

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Have to start doing my updates at night the morning has been too chaotic with my 1 year old going through a phase of getting up at 4:30-500. Weight obviously the same as this morning but a bit confusing when I am writing and trying to recall the previous day so I think this will work better. Felt good overall some intense hunger about an hour before my shake at lunch but was easy to make it through.

Workout Dan John Easy strength
Fat bar deadlift-165x5,205x3,225x2
Fat Grip Glose grip bench-135x5,185x3,205x2
Fat grip Curl-65x5,75x3,85x2
Zercher squat-135x5,185x3,205x2
KB Swings-70lbx25
AB wheel-messed around with static holds as left ab felt strained

Workout was solid, every weight had pop and was good for a ton of extra reps for the double. Get grip barbell curl feels like it is helping out shoulder

HSM
Lentil Curry w/Veg and boneless skinless Chicken thighs
Lentil Curry
Lentils, tomatoes, onion, garlic, ginger, Jamaican Curry Powder, bone broth and a bit of kefir at the end instead of coconut cream

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  • Stress Level: 3
  • Hunger Control: 8
  • Mood: 8
  • Progress: 8
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12

Weight 272 (-6) day 8
Another solid day, no real hunger to think of until HSM where it was my oldest son’s birthday and the house had pizza so I had to make something decently healthy quick to avoid temptation. I ended up having a chicken Sandwich, very plain just Dijon on Sourdough and then about 5oz chicken piled on and ate about another 3 ounces on the side. Had a couple pickles with it and then a big side Salad of Romaine, carrots and cucumbers with olive oil/balsamic dressing. Plain as fuck but everything tasted amazing. No workout today, but watched a podcast on Mark Bells Power Project channel with Andy Triana where he talked about doing an 8 minute run in the morning not for conditioning or anything but just to stimulate your brain for work. Tried this and found it very helpful. Will likely rotated between runs and Airdyne for a hard 8 minutes. And of course got in a 30 minute walk on lunch

  • Stress Level: 3
  • Hunger Control: 9
  • Mood: 8
  • Progress: 7
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Weight 271.7 (-6.3)

No real workout yesterday apart from the walk and the small 8 min run so figured wouldn’t be down that much weight. I know the way diets have tended to go with me lately I will likely stick at 270-272 for a while and then drop like 3 pounds in what seems like a day. My body definitely had a set point at this weight.

Workout Dan John easy strength
Fat barbell deadlift-2x5@165
Fat grip Close grip bench-2x5@145
Zercher squat-2x5@155
Fat Grip Barbell Curl-2x5@75
KB Swing-50lbx40
Ab wheel-1x5
Nordic Hamstring curl-5 negative

Also got in a 40 minute walk with the dog

HSM
8 Pork chop with Fat cut off
1/3 cup peas
5oz fingerling potatoes
1 cup steamed Carrot

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  • Stress Level: 4
  • Hunger Control: 8
  • Mood: 7
  • Progress: 7
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Question for everyone who has completed the diet, what was your transition plan “off” and how did that go? Big weight rebound, small understandable weight gain, weight loss? It seems a lot either plan or naturally fall into a plan that incorporates elements of the VD. My plan has been to transition to the VD family man edition as this seems very practical for my schedule and family commitments. But interested in others perspectives

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I don’t have an answer for you on this but i just wanted to say great job so far. I’ll be following along. Your HSM’s look awesome!!!
Keep it up!!

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Great, great question. It’s awesome that you’re thinking ahead.

I added too many calories back too quickly. I had a small weight gain, but the issue (I think) is it kind of messed up my hunger signaling. So I’d done all this work to get where I wasn’t really hungry in relatively few calories, then I added back in some relatively large breakfasts (because that was the meal I missed), and it made me hungrier quicker rather than holding me longer. Since then I’m back on track and think the major diet win was the amount of lean protein, so I’m making a better effort to front load all my meals accordingly. There’s an article somewhere about just having a scoop of MD half an hour prior to a meal, and I think that would have been a smart transition plan.

@T3hPwnisher carried on and found a way to make the diet one of his longer term tools. Unsurprisingly, he came out of it continuing to get leaner.

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Thanks Man, the kind words are much appreciated!

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Thanks a lot for the answer and confirms a couple of things for me. I am absolutely mentally in the space to get the 28 days done. The breakfast thing you mention would 100% be something I would do because before this I was a 6 eggs, ham, veg scramble with cheese and maybe some sourdough or oatmeal on the side type guy. This diet has made me realize how much of a fat bomb that meal was along with many other healthy meals I thought I was having simply because they had healthy ingredients. I like where you touched on leaner sources of protein as I think I will 100% be going in that direction. When I initially got into more reading on training in my early 20s I just demolished anything Poliquin wrote, right up to the point of becoming a level 1 PICP certified coach. Where his weight loss diets always focused on low carb I naturally gravitated toward more low carb/ketogenic diets on my younger years but the older I get my body does not tolerate the fat well like it use to. I can get away with a red meat but I have come to learn I can’t cook it in a couple TBSPs of Olive oil. I have 100% not cared about things like Olive oil or grass fed butter thinking well these are healthy fats.

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Wright 270.2

Excited that I am knocking on the door of 270 as a goal for me would be to get somewhere on the high 250’s by the end of the diet. With me meal tonight I might end up creeping back up a pound but not worried about it to be honest as I feel much leaner

Workout Dan John easy strength
Fat barbell deadlift-2x5@165
Fat grip Close grip bench-2x5@145
Zercher squat-2x5@155
Fat Grip Barbell Curl-2x5@75
KB Swing-50lbx40
Ab wheel-1x5
Nordic Hamstring curl-5 negative

Also got in a 30 minute walk and walked around the mall which although in no way a workout did get the step count up

HSM
No pic as this was a meal out which normally would be something that ruins the diet for me. For the first time likely ever going out to eat and having a healthy meal. I had Lemon Garlic Jumbo Shrimp, a chicken Skewer, Rice Pilaff and a Greek Salad that was actually loaded with Veg

Anyone notice that after a week you start to get noticeably warm after a HSM? I notice my face gets a touch flush nothing crazy like an allergic reaction but definitely something, and I feel a bit warm. This might have been this meal because it was eaten out and maybe high amount of Omega sixes in oils they throw in everything but still noticed it at home as well

  • Stress Level: 4
  • Hunger Control: 9
  • Mood: 7
  • Progress: 8
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Appreciate the tag. The Velocity Diet is really a big cornerstone for me these days. I learned a lot of lessons from it, and use it for a LOT of my nutrition.

On weekdays, I’ll go with Metabolic Drive “shakes” (I actually mix them with just a splash of warm water to make a pudding) after my morning lifting (0600), then another at 0930, and then either a third at noon OR it’s when I’ll eat a protein and fat meal. When I’m trying to gain, I do the solid meal there, otherwise, Metabolic Drive. And even when trying to gain, 2 of the days out of 5 I STILL do that noon shake, because I find caloric cycling beneficial.

Dinner will be a protein and fat meal, then I’ll do a shake before bed and then a half strength shake set up in the middle of the night when I get up to pee. It makes it so that when I’m training “Fasted” in the morning, I still have some food in me.

Transitioning away from the Velocity Diet proper, I found a carnivore style of eating VERY effective, for reasons similar to what you observed: it was too easy to let newly discovered hunger take over. The Velocity Drive diet does NOT spike insulin in any significant way: you stay pretty steady, especially when you pair Flameout with the shakes, since the fat helps with slowing down digestion. When we bring carbs back in, we get on that insulin/blood sugar roller coaster. Spike, crash, hunger, spike, crash, etc. In the absence of carbs, no spike, no crash…and therefore, no hunger. Not until I really NEED a meal.

And it’s self-perpetuating that way. When I first started the Velocity Diet, hunger was a big concern. These days, I can actually FORGET to eat…that’s just wild for me. It makes compliance VERY easy.

I think the Velocity Diet is well worth making regular revisits to, or at least incorporating into a daily approach.

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