Inspired by Rob Shaul and, of course, Mythical Strength, I am committing to a month of a modified Velocity Diet, with the hopes that it is successful in the short term in dropping some fat mass and in the long term in forcing me to develop some sustainably healthy eating habits.
Stats: Today was the first day of the diet, but I failed to weigh in beforehand.
Six months ago, I weighed 250lbs at 27% bodyfat, per the InBody scan. I think this is probably where I am at now. I’m 5’11" and 39 years old. I don’t own a scale, but I will weigh in on Wednesday at the gym that does have one.
Diet: I’m emulating the Rob Shaul approach where shakes are unlimited and the daily solid meal is whatever my wife says we’re having for dinner. I want to be flexible enough that I can swap a protein shake out for a protein bar in case I am on the run or just want the solid food sensation.
For day 1, this was three protein shakes, one protein bar, and three carnitas tacos. All told this was around 2,000 calories, which sounds more like my BMR than anything high velocity, so I’ll play around with what works in terms of how much of the solid meal I eat vs the number of shakes.
Training: I am in the third week of John Meadows’s Warlock, a 4-day UL bodybuilding split. It’s intermediate level, and I think pretty appropriate for running on a cut.
I think I will take it easy with cardio in the first week of the diet, but I hope to add in OrangeTheory running classes twice a week. I do F45 (another group circuit training class) every Wednesday for some cardio.
I’m planning to post here every few days, at minimum, as an accountability mechanism.