The Velocity Diet was pioneered by Chris Shugart and was first referenced on the extreme fitness site T-Nation. Since its inception it has taken many forms but it’s objectives remain the same; achieve as much lean muscle mass in 30 days as possible.
The Velocity diet is a primarily liquid diet requiring the dieter to consume several protein shakes a day, multiple suppliments to further speed up the metabolism, an intense workout regimine, and lots of water. You get one solid meal a week. The point is to preserve the current muscle mass along with burning as much body fat as possible in the course of 30 days.
Over the course of the next month I plan to utilize the Velocity Diet to get as lean as possible. I will provide periodic updates throughout the month. Taken from the T-Nation original article ( http://www.t-nation.com/findArticle.do?article=05-009-diet ), this is the prescription I will be following:
Calories
First I need to decide how many calories to consume per day. I may adjust this number as I go along, but I need to have a place to start. I know for sure I want to get more than 1300 calories per day.
Here’s how I’ll get my starting numbers. First plug total bodyweight into this equation:
(10.2 x bodyweight + 879) x .50 = _____
Now do it again with this equation:
(10.2 x bodyweight + 879) x .60 = _____ (Only the .60 is different.)
So, let’s say a guy weighs 193 pounds and wants to see what his physique would look like at a ridiculously shredded 180:
(10.2 x 193 + 879) x .50 = 1424 calories
(10.2 x 193 + 879) x .60 = 1709 calories
Now, let’s round those numbers to the nearest hundred for the sake of simplicity: 1400 and 1700. What our sample guy has now is the absolute minimal and maximal amount of calories he’s going to consume while on the Velocity Diet.
My plan is to get close to the first number on non-training days and close to the second number on training days, but as long as I don’t fall above or below this range I think I’ll do fine.
Protein
I’ll consume, at the very least, one gram of protein per pound of bodyweight, most likely more, but not so much that I exceed my upper calorie limit.
Carbs
I’ll consume more carbs on weight training days and less on non-weight-training days, but I’ll never exceed 100 grams per day.
Fat
I’ll get my healthy fats from flax and fish oil and not sweat the details.
Supplements
Low-Carb Grow!: There’s no better protein supplement for this plan. First, Low-Carb Grow! tastes like dessert, which will be nice since I’ll be living off of it. A protein shake I actually look forward to drinking will increase compliance.
Second, Low-Carb Grow! contains the blend of protein sources I’m looking for, including whey and micellar casein, scads of it. Micellar casein’s amino acids are intact, unprocessed and unaltered, with increased nutrient absorption. Most importantly, nitrogen retention — the physiological condition you gotta have for muscle growth — is amplified by micellar casein. Add the fact that it’s absorbed slowly and uniformly, and you have the perfect dieter’s protein. I’d be a nut to use anything else.
Maximum Strength HOT-ROX: This is a superior thermogenic compared to ephedrine, plus it has the ability to help you retain and perhaps even build muscle. I must avoid catabolism at all cost and HOT-ROX will help me do it.
Surge: Since I’m allowing myself more carbs for training days, the best way to "spend" them would be on post-workout nutrition. Hardcore low-carb dieters (read weak and mentally foggy) might scoff at this, but I don’t care.
The advantages of using Surge after weight workouts far outweigh any slight disadvantage. I think superior workouts, increased muscle building, anabolic and anti-catabolic effects, less soreness, increased cognitive function, and perhaps even faster fat loss as a secondary effect are worth it.
Fiber and Fats: I’ll be using a lot of milled flax seeds from GNC for the healthy fats and fiber. I may also use Benefiber (a guar gum supplement) and some chewable fiber tablets if needed or for convenience when away from home.
For the other fat sources, I’ll use yucky flax oil if I need it, plus salmon oil capsules. I also bought some flax oil capsules to use when away from the house.
Original Velocity Diet Articles
http://www.t-nation.com/findArticle.do?article=05-009-diet
http://www.t-nation.com/readTopic.do?id=563877
Tips
http://www.t-nation.com/findArticle.do?article=06-109-diet
Transitoning off of a Low Carb Diet
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