2023-05-08

Last week I was discussing the idea of diving into summer using the Velocity Diet. This diet is designed to help you shed fat quickly while preserving lean muscle mass. I’ve done it before, mainly as a test of willpower, so let me start with a few caveats – it ain’t healthy, it ain’t easy and it ain’t necessarily a long-term solution. I really don’t recommend it for anyone as there are much healthier ways to lose bodyfat. However, if you’re looking for a kick in the ass then I suppose you can keep reading.

What I personally found is that I went from 200lbs down to about 185 in 3 weeks. And yes, some of that came back when I finished but it also unexpectedly changed my eating habits as I was no longer craving junk. Since then, I’ve basically maintained that weight over the years even after transitioning back to a “normal” diet.

The Velocity Diet involves replacing most of your meals with protein shakes and supplements, while still providing you with the nutrients and calories you need to maintain your energy levels. The goal is to create a calorie deficit that forces your body to burn fat for energy. While it is effective, it’s not for everyone as it requires a lot of discipline and willpower to stick to.

So, what does this diet look like? Every daily meal is a protein shake and you only get one regular/solid meal a week. Yes, you read that right. I also took in additional fiber via sunflower seeds and other sources. Meal prep doesn’t get much easier than that! My plan was to try it for 2 weeks and I ended up going for 3 weeks. I think 2 weeks is sufficient and if I do it again that’s what I will personally do.

Just to summarize, the Velocity Diet is not a long-term solution, and it’s not recommended to stay on it for more than a few weeks at a time. Once you’ve completed the diet, it’s important to gradually reintroduce solid foods into your diet and continue to make healthy choices to maintain your weight loss. Let me know if you decide to give it a go!

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Monday

Bench press

5×2 @ 80%

3×8 db bench press (can substitute incline DB bench press)

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Run 800m

25 ring rows

25 kb swings

25 goblet squats

Run 800m

Tuesday

Squat clean

3×2@ 70%

3×2@75%

5×1@80%

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5 rounds

100’ farmers carry

10 double kb hang snatch

5 shuttle runs

10 double kb deadlift

Wednesday

Back squat

4×2 @ 80%

3×5 box squat jumps. Sit on box and jump to box in front of you

Power snatch

3×2@ 70%

3×2@75%

5×1@80%

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Partner wod

One bike/one works

Accumulate 150 calories

While one is biking the other is:

10 burpee box jump/step over + 10 t2b

*Score is time and rounds

Thursday

Front squat

3×2@ 75%

3×2 @ 80%

3×1 @ 85%

Deadlift

5×3 @ 80%

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10 min amrap

250 m row

30 single unders

5 man makers

Friday

Strict press

3×10 @ 50%

Push jerk

3×5 @ 60%

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20min Time Cap

2 Rounds of Cindy

Run 200m

4 Rounds of Cindy

Run 400m

8 Rounds of Cindy

Run 800m

Can anyone finish?