Posts Tagged ‘Velocity’
Ask Chris
Here on the V-Diet forum, I see a lot of new T-Muscle members asking me questions in other people’s threads. These are easy for me to miss, plus they sorta hijack the other person’s Velocity Diet thread.
So, here’s a thread for those questions. Fire away.
But remember: One, I may not be able to answer all questions. (You: “Chris, will you write me a complete training and diet program, then come train me and cook for me and give me free supplements…” Me: “Um, no.”) And two, be sure to use our search function and the “Start Here” thread:
http://www.t-nation.com/…elocity_diet_hq
Poke around a bit before firing off a question. You may be able to find your answer in 30 seconds instead of waiting on me.
Thanks! Looking forward to your questions!
What to Do AFTER the V-Diet?
im sort of in the post velocity diet phase. before i even knew about v-diet i followed my own hardcore diet with great results, but now its time to re-enter the world of normal eating. i'm a former fat boy and its easy for me to pack on fat, i'm 5'11", 185 and ~15%bf. so now, how do i cleanly put on muscle? my biggest concerns are:
1. how much carbs do i intake now?
2. do i nix the carbs for healthy fats?
and a host of others, but those are the primary concerns. before looking at velocity, i always thought high protein and moderate healthy carbs was the way to go. now im not so sure…
Ask Chris
Here on the V-Diet forum, I see a lot of new T-Muscle members asking me questions in other people’s threads. These are easy for me to miss, plus they sorta hijack the other person’s Velocity Diet thread.
So, here’s a thread for those questions. Fire away.
But remember: One, I may not be able to answer all questions. (You: “Chris, will you write me a complete training and diet program, then come train me and cook for me and give me free supplements…” Me: “Um, no.”) And two, be sure to use our search function and the “Start Here” thread:
http://www.t-nation.com/…elocity_diet_hq
Poke around a bit before firing off a question. You may be able to find your answer in 30 seconds instead of waiting on me.
Thanks! Looking forward to your questions!
What to Do AFTER the V-Diet?
im sort of in the post velocity diet phase. before i even knew about v-diet i followed my own hardcore diet with great results, but now its time to re-enter the world of normal eating. i'm a former fat boy and its easy for me to pack on fat, i'm 5'11", 185 and ~15%bf. so now, how do i cleanly put on muscle? my biggest concerns are:
1. how much carbs do i intake now?
2. do i nix the carbs for healthy fats?
and a host of others, but those are the primary concerns. before looking at velocity, i always thought high protein and moderate healthy carbs was the way to go. now im not so sure…
Most Up-to-Date V-Diet?
I've been spending hours following links and reading threads and I'm wondering if there's one concise explanation of the updated diet. It has evolved quite a bit over time- there's a lot of conflicting information.
Like just from here: http://www.T-Nation.com/…e_velocity_diet
to here: http://www.T-Nation.com/…78&pageNo=1
I don't know if I'm supposed to be using peanut butter or salmon caps. I don't know if my solid meal should be meat/carbs/veggies or oatmeal/blueberries. I don't know what kind of flax seed to use. And I don't know when to eat each of these things.
Is there someplace that just lays out the most updated diet? It would not take long to post if you know it- no explanations are needed- just the schedules/ingredients. I can handle doing the math to adjusting it to my weight myself (I'm 165 pounds).
Tags: Amp, Blueberries, Caps, Concise Explanation, Diet, Explanations, Flax, Flax Seed, Math, Oatmeal, Peanut Butter, Reading Threads, Salmon, T Nation, Veggies, Velocity
The Ancillary Supplement Guide
The Velocity Diet requires four Biotest supplements pictured above:
Low-Carb Metabolic Drive
HOT-ROX Extreme
Surge Recovery
Flameout
… plus milled flax seeds (any brand is fine.)
However, one of the most common questions we get is, “Can I add this or that extra supplement? And if I can, how do I incorporate it?”
I’ve put together this guide to help answer the most common questions about additional supplements. But keep this in mind, you can have great success on the V-Diet with only the required supplements above. In fact, that’s all I used when formulating the diet (and I lost 16 pounds of fat in 4 weeks with no muscle loss.)
Still, here’s a guide to the most common ancillary product choices.
8 Tips for V-Dieters
1. Follow the diet.
I know, this sounds like an odd tip. Following the diet seems like a given, right?
Wrong. Most people who fail the diet or get poor results usually change the diet in some way. They use different supplements, ignore the workout recommendations, or try to “make the diet better/faster” by changing some aspect of it.
Listen, the V-Diet is like a complicated machine. Every part of it is dependent on the other parts. Change one thing - use the wrong protein powder, add solids foods (yes, even celery), add or remove calories etc. - the machine can fall apart.
If you’re going to do the V-Diet, DO THE V-DIET, not some halfway kinda-sorta-V-Diet. Success leaves a trail. Follow it. Most successful V-Dieters don’t change a thing.
2. Blend your shakes.
While Low-Carb Metabolic Drive mixes well with a spoon or shaker bottle, I suggest you use a blender and ice. This gives it the texture of a good milkshake, making it even more enjoyable. And when you’re living on almost nothing but shakes, you want to enjoy them.
If you’re not in a hurry, you can also blend your shakes super thick with very little water and lots of ice. This can then be eaten with a spoon. Not only is this like a tasty dessert, it also forces you to slow down, allowing the satiety mechanisms to kick in. Which brings us to Tip #3…
3. Wait 20 minutes.
Because of a series of complex mechanisms, it takes about 20 minutes for your stomach to know it’s full. This is why you can eat until you’re full, then suddenly feel miserably stuffed 20 minutes later.
Or, if you’ve ever been interrupted in the middle of a big dinner by a phone call, you’ve probably noticed that you’re full when you come back to your half-eaten plate. Your satiety mechanisms had time to kick in.
With the Velocity Diet everyone is different. Some feel very full with the shakes, making it tough to even fit in the right amount of shakes every day to meet caloric requirements. (Those folks are better off making thin shakes without ice.) Others can drink a shake and not feel satisfied. For those people, all they need to do is 1) get out of the kitchen and 2) wait 20 minutes or so.
After the body has had time to “realize” it’s been nourished, you’ll feel satisfied. Maybe not stuffed, but full. And that’s good since you’ll be having another shake 3 or 4 hours later.
4. Get a hobby.
A side effect of the V-Diet is spare time. Really. With no solid meals during the week to shop for, prepare, and clean up after, most people find they have at least a couple of extra hours in the day. But this can be a problem…
Most people who need to lose fat tend to overeat at night. After a busy day and sometimes a couple of skipped meals, nighttime becomes a “dietary danger zone.” We overeat at this time to relieve stress, socialize, and because we get bored watching TV.
With the V-Diet, you’ll have even more spare time at night, so be prepared to fill all that time with something besides mindless eating. Evenings are a great time to get in your daily NEPA walk required by the diet. Not only is this relaxing and de-stressing, it also gets you away from the temptations of the kitchen and keeps you from eating out of boredom.
When formulating the diet, I used this extra time at night for the walk and to get in some much needed stretching and foam roller work.
5. Boost willpower with a full belly.
There may be times during your V-Diet when you find yourself in social situations involving food when it’s not time for your healthy solid meal (HSM). At times like this, especially early in the diet before it gets easier, be prepared. Drink a V-Diet shake right before you go. It’s amazing how dietary willpower is strengthened when you have plenty of good quality protein in your belly.
And before you think it’s “too hard” to do anything social when on the V-Diet, remember that past V-Dieters have been on the diet during Christmas dinners, Thanksgiving, New Years, and Super Bowl time. It can be done.
6. Plan Your HSM Wisely
Is there a best time of day to have the weekly healthy solid meal (HSM)? Breakfast or lunch is the best time. I say this because many people have a tendency to overeat at night. In fact, binge eating, usually at night, is now the number one eating disorder in North America.
During the first week or two of the diet, I’d be a little concerned about someone having their solid food meal as the last meal of the day. I’d worry that a cooked-at-home-meal may turn into a binge, especially if the person has had dietary control issues in the past. However, having the healthy solid meal for breakfast or lunch allows for better control. You have your meal and you’re done — back to shakes for the rest of the day.
During the time I created the V-Diet, I followed this meal timing schedule:
Meal #1: Shake
Meal #2: Healthy solid meal from restaurant (usually steak, plain sweet potato, and broccoli)
Meal #3: Shake
Meal #4: Shake
My logic was twofold: First, I didn’t want to go to the restaurant starving. This might lead to overeating or not being able to resist the free bread they always bring to the table. . . or the dessert menu. So I started the day with a shake. I was hungry three to four hours later, but not ravenous.
Second, once the meal was finished I knew I was done with solid food for the day. If I had waited until the final meal of the day, I might have risked that meal going on for a few hours.
Note that after two to three weeks, you will begin to feel more in control and your cravings and taste preferences will begin to change. After that, it may be easier to have your solid meal at night.
7. Kick That Craving
Some V-Dieters stay very full on the Metabolic Drive shakes; others get hungry between shakes. If it’s not time for your next shake but you’re hungry, here are some tips:
First, think about this: Are you truly hungry or are you just eating out of habit or experiencing a craving?
Make sure you’ve spread your shakes out evenly over the day. You should be having a shake about every three hours, so you should never really be hungry, though you may experience a craving triggered by habit.
If you have timed your shake properly and are still experiencing a weak moment, then this is a good time to:
1) Snack on a few fiber tablets and drink a large glass of water or Crystal Light.
2) If you must, go ahead and have half a shake. This isn’t an extra half-shake, but half of one of your shakes you have planned for later in the day.
3) Try a cup of what I call Craving Killer Tea. That’s a cup of mint green tea with a spoonful of Benefiber added to it. The mint can desensitize your taste buds a little and make some foods seem unappealing (sort of like how some foods don’t taste good after you brush your teeth.) The fiber provides a mild filling effect and the liquid itself is orally satiating.
4) Do something. Anything. And do it someplace besides the kitchen. You’ll be surprised to find out that the weak moment will pass as soon as you get out of the kitchen and get busy doing something else.
8. Don’t sweat the HSM.
Your healthy solid meal doesn’t have to be complex. Here’s a simple guideline:
1. Get some clean protein: lean steak, a couple of grilled chicken breasts, turkey, baked or grilled fish, etc.
2. A big pile of mostly green veggies: steamed broccoli, spinach, zucchini and squash, etc.
3. A small starch: dry sweet potato, a bit of brown rice, or a small side of whole wheat pasta
4. Big salad with olive oil and vinegar dressing (no cream dressings)
5. A small bit of fruit for dessert is fine too if you want it.
Don’t sweat the amounts too much. You’ll be surprised at how fast you fill up on these solid foods, so there’s little chance you’ll overeat.
After your HSM, it’s back to shakes for the rest of the day!
NOTE: I’ll be adding new tips often, so watch for the number to change in this thread’s title! Also, experienced V-Dieters are welcome to reply with their own tips below.
V-Diet for Obese
how would a velocity diet work for someone who is obese, i think im going to recommend it to one of my trainees, shes 365 lbs, 30 yrs old, morbid obesity.
The Transition: Coming Off
NOTE: I decided to give the Transition phase its own thread. Feel free to post Transition-related questions below.
The original Velocity Diet didn’t have much of a transition phase to ease you off the diet. With over three years of feedback and experimentation, that Transition period has been perfected. Here’s a rough draft of it below:
The Transition: Coming Off the Velocity Diet
If you’ve followed the plan correctly, the transition back to solid meals is going to be a pleasant surprise. Because of the changes in habits and food preferences, you won’t be tempted to binge on unhealthy foods as most dieters do. Instead you’ll have a newfound love of healthier fare along with a powerful sense of dietary control. You’ll also notice that you’ll get full very quickly after the V-Diet is complete.
The transition process is simple and can be individualized to fit your needs and goals. What’s more, most V-Dieters with additional body fat to lose will continue to lose it during this stage. For example, many people report dropping 20 pounds during the four-week strict phase and another 4 or 5 pounds in the two week transition period. And since dietary behaviors and taste preferences are altered during the V-Diet, maintenance or continued fat loss is relatively painless.
Here’s what to do after your 28 day V-Diet:
Step #1: One Solid Healthy Meal Per Day
For a few days after the V-Diet, every day is “solid meal day.” Have one solid, healthy meal per day. The timing of this meal is up to you, but I generally suggest breakfast or lunch.
Most people who carry around too much body fat overeat at night. They don’t just overeat, they binge. Then, with that gigantic glut of carby calories in their bellies, they go to bed — in a nutshell causing those calories to be stored as body fat instead of being used to fuel activity. On a side note, binge eating — consuming an enormous amount of calories in one sitting — is now considered to be the number one eating disorder in America.
This is why I suggest that your solid daily meal during the first step of the transition phase be breakfast or lunch. Most people don’t have the time to overeat during these times of the day. It’s after work, in the evening, when things get tricky.
I also like for the last meal of the day to be a low-carb Metabolic Drive shake. This way you can control calories in this “dangerous” time of day and prevent any possible nighttime catabolism of lean muscle tissue. (This is again due to the slow-release micellar casein content, making Metabolic Drive the ideal “nighttime shake.”) If you ever find yourself adding back too much body fat, the simple trick of making your last meal a low-carb shake will get you back on track in just a few days.
However, if you enjoy your quick and easy protein shakes for breakfast (and you’ve never had a problem with nighttime overeating) you can move the solid meal to any other time of the day. Just keep it healthy!
How long should you stay in step number one? I suggest at least two or three days, though many people extend this to a full week if they want to continue losing fat at a rapid pace.
Sample Step One Daily Menus
Breakfast Option
Meal #1: Old fashioned oatmeal with blueberries, scrambled egg whites
Meal #2: Metabolic Drive shake, 2 Flameout capsules
Meal #3: Metabolic Drive shake with milled flax seed
Meal #4: Metabolic Drive shake, 2 Flameout capsules
Meal #5: Metabolic Drive shake with natural peanut butter
Lunch Option
Meal #1: Metabolic Drive shake, 2 Flameout capsules
Meal #2: Grilled chicken over large spinach salad, olive oil based dressing
Meal #3: Metabolic Drive shake, 2 Flameout capsules
Meal #4: Metabolic Drive shake with milled flax seed
Meal #5: Metabolic Drive shake with natural peanut butter
Step #2: Two or Three Solid Meals Per Day
Remember, smaller frequent meals (eating every few hours) leads to less body fat, more muscle, and a more efficient metabolism than the typical “three squares a day.” Even after the Velocity Diet you should be aiming to eat 4-6 times per day. Many people use meal replacement shakes to accomplish this, and that’s very similar to step two of your V-Diet transition.
Simply have two or three shakes per day, then two or three healthy solid meals or snacks. One method of doing this is to have a shake to begin your day and a shake to end it. Again, this solves the nighttime overeating problem, plus it allows you to have a fast and healthy breakfast, something many busy people skip.
But once again, the timing of the solid meals isn’t crucial here. Do what best fits your schedule. Because of convenience, many people like to have their shakes for lunch and mid-afternoon snacks instead. That’s fine.
Like the first step, step two can last as long as you need it to. Most people have success when staying in step two for three or four days.
Sample Step Two Daily Menus
“Bookend” Option
Meal #1: Metabolic Drive shake
Meal #2: Turkey burger on whole grain bread, salad
Meal #3: Tuna on low-carb, whole grain wrap
Meal #4: Grilled chicken breasts, steamed vegetables
Meal #5: Metabolic Drive shake
Note: The Bookend Option is a very simple method of losing additional body fat. Since breakfast is often skipped — which leads to late-day overeating and metabolism damage via muscle loss — and too many calories are usually consumed before bed, “bookending” your day with low-carb shakes makes for a simple yet effective fat loss plan. The mid-day meals need to be healthy of course, but taking care of these two problem times of the day usually leads to no-brainer fat loss. This option is sometimes called the Velocity Diet Lite.
Mid-Day Meals Option
Meal #1: Spinach omelet made with omega-3 enriched whole eggs
Meal #2: Metabolic Drive shake
Meal #3: Metabolic Drive shake
Meal #4: Metabolic Drive shake
Meal #5: Salmon or steak with grilled zucchini and squash
Step #3: One Shake Per Day
The final step is to have one shake per day and eat healthy solid meals the rest of the time. This shake should be consumed:
– Whenever you’d otherwise skip a meal because you’re busy
– At night if you still have problems overeating at this time
– Breakfast if you’d normally skip this meal
Many people, including myself, stay in step three permanently. Simply having one healthy shake per day insures adequate protein intake and prevents any dietary lapses caused by missing meals.
How Long Does the Whole Transition Last?
Two weeks at least. Remember, you can personalize this phase of the diet by staying however long you want in each step. The transition is basically a diet unto itself, so if you have more fat to lose after the strict four-week phase, then you can continue to lose weight in the transition phase, especially in step one.
Besides protein shakes, it’s also helpful to keep taking your other supplements during this transition phase. In fact, for overall health and longevity, supplements like Functional Fatty Acids (Flameout) should be lifelong staples.
Velocity Diet for the Fat Guy
So I've been on the Velocity Diet for 11 days so far. It's easy to follow, but what a mind game. I'm doing real well, my workouts on week 2 feel much better. Here are my stats to date, with some Pics.Weight 204.5 to 196.5.Neck 15 1/2 to 15 3/8Waist 41 to 39 7/8Chest 43 to 41 1/2Shoulders 50 to 49 3/8Arm 13 to 13 1/8mid 38 to 36 7/8Thigh 22 1/4 to 21 1/2During the second week I recieved my BF% calipers. 19.5%