{"id":1646018,"date":"2022-09-18T08:44:19","date_gmt":"2022-09-18T12:44:19","guid":{"rendered":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1646018"},"modified":"2022-09-18T08:44:41","modified_gmt":"2022-09-18T12:44:41","slug":"the-velocity-diet","status":"publish","type":"post","link":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/the-velocity-diet\/","title":{"rendered":"The Velocity Diet"},"content":{"rendered":"<aside class=\"mashsb-container mashsb-main mashsb-stretched\"><div class=\"mashsb-box\"><div class=\"mashsb-count mash-medium\" style=\"&quot;\"><div class=\"counts mashsbcount\">6<\/div><span class=\"mashsb-sharetext\">SHARES<\/span><\/div><div class=\"mashsb-buttons\"><a class=\"mashicon-facebook mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/www.facebook.com\/sharer.php?u=https%3A%2F%2Fwww.conservativenewsdaily.net%2Fbreaking-news%2Fthe-velocity-diet%2F\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Facebook<\/span><\/a><a class=\"mashicon-twitter mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/twitter.com\/intent\/tweet?text=&amp;url=https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1646018&amp;via=ConservNewsDly\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Twitter<\/span><\/a><a class=\"mashicon-subscribe mash-medium mash-nomargin mashsb-noshadow\" href=\"#\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Subscribe<\/span><\/a><div class=\"onoffswitch2 mash-medium mashsb-noshadow\" style=\"display:none\"><\/div><\/div>\n            <\/div>\n                <div style=\"clear:both\"><\/div><\/aside>\n            <!-- Share buttons by mashshare.net - Version: 4.0.47--><div class=\"post\" itemprop=\"articleBody\">\n<div class=\"lightbox-wrapper\"><a class=\"lightbox\" href=\"https:\/\/aws1.discourse-cdn.com\/tnation\/original\/4X\/1\/8\/6\/1861b456b2fe2cc6c4f4c94f7b8b81dd6d5bfa80.jpeg\" data-download-href=\"\/uploads\/short-url\/3tGMZa9r0HKdu8IHsvRYm5p6FUc.jpeg?dl=1\" title=\"Velocity Diet 4.0\"><\/a><\/div>\n<h2>\nby Chris Shugart<\/h2>\n<h3>\nwith Tim Patterson, Ellington Darden, Christian Thibaudeau, and TC Luoma<\/h3>\n<p><small>\u00a9 2022 by T Nation LLC and Biotest LLC<\/small><\/p>\n<hr \/>\n<h6>\nThis material is for informational purposes only and isn\u2019t a substitute for the advice and care of your physician. Consult your physician to ensure it\u2019s appropriate for your circumstances before following the material\u2019s concepts. The authors and publisher expressly disclaim responsibility for any adverse effects resulting from using or applying the information contained herein.<\/h6>\n<hr \/>\n<h2>\nHere\u2019s What You Need to Know<\/h2>\n<p>The Velocity Diet is a 28-day state-of-the-art strategy that uses daily protein pulses to stimulate protein synthesis and boost protein uptake, utilization, and metabolic rate. The goal is to lose body fat while building muscle at the fastest, healthiest rate.<\/p>\n<p>Most importantly, the Velocity Diet is doable, and the results sustainable.<\/p>\n<h3>\nHere\u2019s What\u2019s Involved<\/h3>\n<ol>\n<li>\n<p><strong>Protein Pulses:<\/strong> You consume four fortified fat-burning protein-pulsing shakes daily as the core of the plan, one at breakfast, lunch, midday, and bedtime.<\/p>\n<\/li>\n<li>\n<p><strong>Healthy Solid Meal:<\/strong> You have a daily healthy whole-food evening meal.<\/p>\n<\/li>\n<li>\n<p><strong>Critical Supplements:<\/strong> You also take two other caffeine-free supplements; one that provides omega-3 fatty acids (Flameout) and an ingredient that inhibits fat storage (Micellar Curcumin). Superfood is optional and supplies whole-food extracts of berries, fruits, vegetables, and greens.<\/p>\n<\/li>\n<li>\n<p><strong>Cold-Water Pulses:<\/strong> You drink eight 8-ounce glasses of cold water to help the body function optimally for fat loss and muscle gain.<\/p>\n<\/li>\n<li>\n<p><strong>Power Walks and Activities:<\/strong> You go on one power walk a day and opt for a more physical life where ever possible (taking the stairs, parking farther away, packing groceries, etc.).<\/p>\n<\/li>\n<li>\n<p><strong>Mindful Eating:<\/strong> You\u2019re taught mindful eating techniques that make your food taste better and reduce and eliminate cravings.<\/p>\n<\/li>\n<li>\n<p><strong>Recovery Sleep and Rest:<\/strong> You\u2019re encouraged to sleep nine hours or longer each night for optimal hormone regulation and accelerated body-composition changes.<\/p>\n<\/li>\n<li>\n<p><strong>Fine-Tuning the Plan:<\/strong> You\u2019ll learn how to customize the Velocity Diet to fit your personal needs better.<\/p>\n<\/li>\n<li>\n<p><strong>Expert Online Coaching:<\/strong> Chris Shugart, Tim Patterson, Ellington Darden, Christian Thibaudeau, and Velocity Member coaches are online to ensure you experience the most from the Velocity Diet. We\u2019ll look over your logs and make suggestions and answer your questions.<\/p>\n<\/li>\n<li>\n<p><strong>Your Velocity Diet Log:<\/strong> This is where you post your daily experience and progress photos and record your weight and measurements.<\/p>\n<\/li>\n<\/ol>\n<h3>\nExercise<\/h3>\n<p>We suggest exercising for optimal fat-loss results. T Nation includes a state-of-the-art exercise plan in the Velocity Diet forum that continuously updates with new workouts.<\/p>\n<p>Body-weight exercises and band workouts are fine for those working out at home.<\/p>\n<p>You\u2019ll also do power walks and power activities daily to boost metabolic rate, burn additional fat, and speed recovery from training.<\/p>\n<h2>\n1. Protein Pulses<\/h2>\n<p>The Velocity Diet is easy to follow. There\u2019s very little calorie counting or food preparation required.<\/p>\n<p>All participants follow the protein-pulsing shake schedule below. The only difference in individual plans is the healthy solid meal.<\/p>\n<div class=\"md-table\">\n<table>\n<thead>\n<tr>\n<th>Schedule<\/th>\n<th>Menu<\/th>\n<th>Servings<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><span><strong>Breakfast<\/strong><\/span><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td>Metabolic Drive\u00ae<\/td>\n<td>2-3 scoops<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td>Biotest\u00ae Superfood (optional)<\/td>\n<td>2 scoops<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td>Flameout\u00ae<\/td>\n<td>1 softgel<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td>Micellar Curcumin\u00ae<\/td>\n<td>2 capsules<\/td>\n<\/tr>\n<tr>\n<td><span><strong>Lunch<\/strong><\/span><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td>Metabolic Drive\u00ae<\/td>\n<td>2-3 scoops<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td>Flameout\u00ae<\/td>\n<td>1 softgel<\/td>\n<\/tr>\n<tr>\n<td><span><strong>Midday<\/strong><\/span><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td>Metabolic Drive\u00ae<\/td>\n<td>2-3 scoops<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td>Flameout\u00ae<\/td>\n<td>1 softgel<\/td>\n<\/tr>\n<tr>\n<td><span><strong>Dinner<\/strong><\/span><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td>Healthy Solid Meal<\/td>\n<td>300-700 calories<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td>Flameout\u00ae<\/td>\n<td>1 softgel<\/td>\n<\/tr>\n<tr>\n<td><span><strong>Bedtime<\/strong><\/span><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td>Metabolic Drive\u00ae<\/td>\n<td>2-3 scoops<\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td>Flameout\u00ae<\/td>\n<td>1 softgel<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h3>\nMetabolic Drive\u00ae Protein Pulse Levels<\/h3>\n<div class=\"md-table\">\n<table>\n<thead>\n<tr>\n<th>Level<\/th>\n<th>Pulses<\/th>\n<th>CAL<\/th>\n<th>FAT<\/th>\n<th>CHO<\/th>\n<th>PRO<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>1.<\/td>\n<td>4 x 2 scoops<\/td>\n<td>880<\/td>\n<td>8g<\/td>\n<td>32g<\/td>\n<td>168g<\/td>\n<\/tr>\n<tr>\n<td>2.<\/td>\n<td>4 x 2.5 scoops<\/td>\n<td>1100<\/td>\n<td>10g<\/td>\n<td>40g<\/td>\n<td>210g<\/td>\n<\/tr>\n<tr>\n<td>3.<\/td>\n<td>4 x 3 scoops<\/td>\n<td>1320<\/td>\n<td>12g<\/td>\n<td>48g<\/td>\n<td>252g<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<ol>\n<li>Most men and women<\/li>\n<li>Bodybuilders\/athletes 190-220 lbs<\/li>\n<li>Bodybuilders\/athletes 220+ lbs<\/li>\n<\/ol>\n<h3>\nHealthy Solid Meal Levels<\/h3>\n<div class=\"md-table\">\n<table>\n<thead>\n<tr>\n<th>Level<\/th>\n<th>Description<\/th>\n<th>Calories<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>1.<\/td>\n<td>Most women<\/td>\n<td>300-600<\/td>\n<\/tr>\n<tr>\n<td>2.<\/td>\n<td>Most men<\/td>\n<td>400-700<\/td>\n<\/tr>\n<tr>\n<td>3.<\/td>\n<td>Bodybuilders\/athletes<\/td>\n<td>800-1200<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h2>\n2. Healthy Solid Meal (HSM)<\/h2>\n<p>To recap, you\u2019ll have four shakes each day and a healthy solid meal in the evening for 28 days.<\/p>\n<h3>\nHealthy Solid Meal Guidelines<\/h3>\n<p>You\u2019ll have a healthy solid meal (HSM) for evening dinner. It\u2019s not a \u201ccheat\u201d meal. It consists of lean proteins, vegetables, and healthy starches.<\/p>\n<p>The HSM has four essential benefits:<\/p>\n<ol>\n<li>It allows you to remain social or have a meal with the family.<\/li>\n<li>It also provides a nice \u201cbreak\u201d from all the shakes.<\/li>\n<li>It retrains your taste buds for healthy food instead of junk foods that cause you to overeat and crave more.<\/li>\n<li>It teaches you how to eat for the rest of your life.<\/li>\n<\/ol>\n<p>Think of this as a daily opportunity to \u201cpractice\u201d lifelong healthy eating habits. The HSM has guidelines, but these are rules within boundaries for you to adjust and fine-tune to support your level of progress and keep the fat loss going strong.<\/p>\n<p>Your healthy solid meal isn\u2019t complex. Here\u2019s a simple guideline:<\/p>\n<p><strong>Proteins \u2013 Grilled or Baked:<\/strong> Lean steak, chicken breast, turkey breast, eggs, fish, lean pork<\/p>\n<p><strong>Vegetables \u2013 Steamed, Grilled, or Raw:<\/strong> Most green and non-starchy vegetables such as broccoli, spinach, zucchini, squash, peppers<\/p>\n<p><strong>Non-Wheat Starches:<\/strong> Plain potatoes (any variety), yam, rice, quinoa (avoid wheat)<\/p>\n<p><strong>Flameout\u00ae:<\/strong> 1 softgel<\/p>\n<h3>\nHSM Calorie Guidelines<\/h3>\n<p><strong>Women:<\/strong> 400-600 calories<\/p>\n<p><strong>Men:<\/strong> 500-700 calories<\/p>\n<p><strong>Bodybuilders\/athletes:<\/strong> 800-1200 calories<\/p>\n<p><strong>Lower-Calorie Example:<\/strong> For those on the lower end of the calorie range, the HSM could be a half chicken breast, a half sweet potato or a half serving of rice, and a pile of grilled vegetables or a small salad.<\/p>\n<p><strong>Higher-Calorie Example:<\/strong> For those on the high end of the spectrum, the HSM could be a lean steak, a medium-sized baked potato, and steamed vegetables of choice.<\/p>\n<h3>\nMake Adjustments<\/h3>\n<p>Everyone is a little different. Experiment, keep an eye on your weekly measurements, and adjust as needed:<\/p>\n<ul>\n<li>\n<p>Increase or decrease the calories in the HSM within the provided ranges to regulate your progress.<\/p>\n<\/li>\n<li>\n<p>Reduce your bedtime Metabolic Drive\u00ae shake by half if you find that this meal fills you up for the night,<\/p>\n<\/li>\n<\/ul>\n<h3>\nDon\u2019t Skip the HSM<\/h3>\n<p>Don\u2019t skip this meal thinking you\u2019re \u201cincreasing progress.\u201d A healthy solid meal is crucial to long-term success, especially for reducing cravings.<\/p>\n<p><a href=\"https:\/\/biotest.t-nation.com\/products\/velocity-diet-bundle\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/09\/c853e2d8da401ab9437f82d0f6d61b36ec635b22.jpeg\" alt=\"Velocity Diest Kit-3\" data-base62-sha1=\"sAbdATCt99ew38OCcCzgjSCzWkq\" width=\"375\" height=\"375\" \/><\/a><\/p>\n<p>When faced with a caloric deficit, your body is programmed to \u201ceat\u201d its muscle rather than burn fat for fuel. So, if you use the wrong supplements for the Velocity Diet, you\u2019ll look much like you do now, only smaller and <em>lumpier<\/em>.<\/p>\n<p>Biotest only makes elite supplements for elite athletes and those who train like them \u2013 people whose lives and careers depend upon performing at or above their known limits. So, Biotest\u00ae supplements are the type you need to make serious but healthy changes in your body.<\/p>\n<p>Here\u2019s the list of but also essential to the success of the plan:<\/p>\n<h3>\nMetabolic Drive\u00ae Fat-Burning Protein<\/h3>\n<p>Metabolic Drive\u00ae powder is a delicious milkshake-like protein drink that contains micellar casein and whey isolate. It even received Men\u2019s Health magazine\u2019s \u201cBest Protein\u201d award.<\/p>\n<p>The micellar casein in the formula boosts metabolism and fat loss. It helps you feel full and satisfied longer than you will with other types of protein. Due to its positive influence on nitrogen retention, micellar casein is also the best protein for stimulating protein synthesis, supporting muscle growth, and preventing muscle breakdown.<\/p>\n<h3>\nFlameout\u00ae DHA\/EPA Omega-3 Fish Oil<\/h3>\n<p>The Flameout\u00ae omega-3 supplement is a softgel capsule containing the most potent and purest forms of DHA and EPA fatty acids (the same ones found in wild salmon), plus a fat-burning fatty acid known as CLA.<\/p>\n<p>In addition to helping you burn fat, these fatty acids make your body more sensitive to the effects of insulin, increasing nutrient uptake in muscle. Flameout\u00ae softgels also support healthy blood lipids, improve cardiovascular health, and help the body\u2019s inflammation response.<\/p>\n<h3>\nMicellar Curcumin\u00ae Lipidized Curcumin<\/h3>\n<p>Turmeric curcumin is arguably the most effective natural inflammation fighter and heart-health supplement. Biotest\u2019s Micellar Curcumin\u00ae formula contains solid lipid curcumin particles that produce 95 times more free curcumin in the bloodstream than highly pure, standardized curcumin with piperine (Gota VS et al. 2010).*<\/p>\n<p>The formula\u2019s solid lipid curcumin particles are backed up with convincing science, invented by neuroscientists at UCLA, funded by the University of California (Oakland) and the Federal Government, and supported by peer-reviewed research on humans patented (9,192,644).*<\/p>\n<p>Here are the benefits of lipidized curcumin:<\/p>\n<ul>\n<li>Delivers 95 times more active curcumin into the bloodstream than piperine formulas*<\/li>\n<li>Causes fat cells to undergo apoptosis, which is the term for cellular death. So killing off fat cells is the ultimate prevention of fat storage*<\/li>\n<li>Prevents pre-adipocytes \u2013 premature fat cells \u2013 from developing into full-blown fat cells* Again, there\u2019s no better way to avoid fat storage than eliminating fat cells*<\/li>\n<li>Reduces a high-fat diet-induced increase in body fat*<\/li>\n<li>Limits the amount of fat you regain after you finish a calorie-restriction diet, even if, for some reason, you stop training*<\/li>\n<li>Produces a more favorable insulin curve and much lower C-reactive protein (a measure of inflammation) than the non-curcumin group*<\/li>\n<li>Supports healthy carbohydrate metabolism*<\/li>\n<li>Promotes a healthy inflammatory response*<\/li>\n<li>Supports cardiovascular health*<\/li>\n<li>Protects brain and neurological health*<\/li>\n<li>Supports healthy carbohydrate metabolism*<\/li>\n<li>Increases testosterone by acting as an anti-aromatase*<\/li>\n<\/ul>\n<h3>\nBiotest\u00ae Superfood (Optional)<\/h3>\n<p>Superfood is a blend of 18 non-GMO whole-food extracts of berries, fruits, vegetables, and greens. It\u2019ll fill nutritional gaps and provide a powerful boost of healthy, life-extending nutrients. One serving of Superfood is the antioxidant equivalent to eating between 10 and 12 servings of fruits and vegetables. The Superfood powder smells like berries and tastes like mild herbal tea.<\/p>\n<h2>\n4. Cold-Water Pulses<\/h2>\n<p>Drinking extra water is critical for fat loss. If you don\u2019t drink enough water, your body retains the water it does have. That hampers kidney function, and waste products accumulate, leaving your liver to flush out the impurities instead of metabolizing stored body fat into usable energy.<\/p>\n<p>To combat this and facilitate fat loss, you must drink at least 8 8-ounce glasses of water daily. Also, drinking your water ice-cold produces a small metabolic boost.<\/p>\n<p>Water is also essential to an exercise program because 70 to 75 percent of your muscle mass is composed of water, and muscles need plenty of water to function optimally.<\/p>\n<p>So it makes good sense to drink plenty of ice-cold water.<\/p>\n<h2>\n5. Power Walks and Activities<\/h2>\n<p>Commit to walking every day \u2013 rain or shine, busy or not.<\/p>\n<h3>\nWalk at the Right Pace<\/h3>\n<p>The average person walks between 3 and 3.5 mph.<\/p>\n<p>Men walk about one-half mile per hour faster than women. For your power walk, shoot for around 4 mph. For most of us, that means walking faster than the normal pace. It\u2019s not \u201cspeed walking,\u201d just moving faster than usual.<\/p>\n<h3>\nDistance or Time<\/h3>\n<p>You can walk for a certain distance or for a certain amount of time. So try fast walking for two to four miles or 30 to 60 minutes, depending on your fitness level and available time. Walking at 4 mph, you\u2019ll cover one mile in 15 minutes.<\/p>\n<h3>\nOutside or Inside Makes a Difference<\/h3>\n<p>Walking indoors on a treadmill burns fewer calories than walking outside at the same speed, but you can make up the difference by setting the treadmill to a slight incline. Do whichever is most convenient, keeping that in mind.<\/p>\n<h3>\nTime of Day Also Makes a Difference<\/h3>\n<p>While you can take your walk before work in the morning, at lunch, or in the evening. However, many experts believe that walking in the morning before breakfast leads to faster fat loss. While we\u2019d never recommend strenuous cardio in a fasted state (which could lead to muscle loss), a brisk walk is fine.<\/p>\n<p>But the key is ensuring you get your walk in whenever you can. Never miss a day because you can\u2019t walk at the ideal time.<\/p>\n<h3>\nDon\u2019t Run!<\/h3>\n<p>You won\u2019t increase progress by going for long runs or taking hour-long cycling classes. Instead, you\u2019ll impede recovery from your weight workouts, have less energy, and possibly cause your body to lose muscle tissue.<\/p>\n<h3>\nSeek Movement<\/h3>\n<p>Along with your daily power walk, you need to \u201cseek movement.\u201d In other words, try to increase your physical activity. How?<\/p>\n<ul>\n<li>Park farther away from stores or your place of work. Not only will you get a little extra walking in every day, but you\u2019ll also free yourself from the stress of fighting for a parking space close to the front door.<\/li>\n<li>Take the stairs. If you have to take an escalator, walk up instead of letting the machine do all the work.<\/li>\n<li>Carry your luggage; don\u2019t roll it.<\/li>\n<\/ul>\n<p>It sounds simple, but these small daily actions can lead to additional fat loss, long-term weight-loss maintenance, and improved health. Make them a lifetime habit, and your life will be long and lean.<\/p>\n<h2>\n6. Mindful Eating<\/h2>\n<p>Practice \u201cmindful eating\u201d to experience the best food-preference changes. So don\u2019t gobble down your HSM, thinking only of the next bite while chewing the previous forkful. That\u2019s what overweight people do.<\/p>\n<p>Instead, eat mindfully. Relax and turn off the TV, computer, and cell phone. Put your utensils down between bites and savor the food. Pay attention to the textures, subtle flavors, and smells. Enjoy this meal, spending at least 20 minutes eating, from the first bite to last.<\/p>\n<h2>\n7. Recovery Sleep and Rest<\/h2>\n<p>Most people are surprised to learn that when dieting, at least 50 percent of the daily fat loss will occur while sleeping.<\/p>\n<p>According to research, most adults sleep 5.5 hours nightly, which is unfortunate if you\u2019re trying to lose body fat.<\/p>\n<p>A study (Nedeltcheva AV et al. 2011) compared two groups of overweight people fed 1450 calories daily for 14 days. One group slept 8.5 hours nightly, and the other slept the norm of 5.5 hours. The study finds sleeping 8.5 hours burns 55 percent more body fat than the 5.5-hour norm.<\/p>\n<p>So if you can book the extra sleep time, do it, and you\u2019ll boost fat loss by 25 percent.<\/p>\n<h2>\n8. Fine-Tuning the Plan<\/h2>\n<p>Here\u2019s how you can customize the Velocity Diet to fit your personal needs better:<\/p>\n<h3>\nSurge\u00ae Workout Fuel Adjustment:<\/h3>\n<p>If you\u2019re on a challenging training plan, you can substitute one of your protein pulses with two servings of Surge\u00ae Workout Fuel. The thermic effect of Surge\u00ae Workout Fuel exceeds that of the pulses and will more than compensate for its additional calories.<\/p>\n<h3>\nMetabolic Drive\u00ae Pulse Adjustment:<\/h3>\n<p>If you feel too full on the Velocity Diet or are unsatisfied with your fat loss progress, drop the midday Metabolic Drive\u00ae pulse. Don\u2019t lower food intake more than that, however, or you\u2019ll risk losing muscle or slowing your metabolic rate.<\/p>\n<p>Very active people, those with a large muscle mass, or those who initially feel hungry can one-half or one scoop of Metabolic Drive\u00ae protein to one or more pulses.<\/p>\n<h3>\nExperiment With the HSM Calorie Range<\/h3>\n<p>Since everyone is different, play with this calorie range and find out what works best for you. For example, most males do well consuming 400 to 700 calories a day. However, if your fat-loss progress is slowing, consume about 400 calories. If you\u2019re hungry or losing weight too quickly, adjust that up to 600. On the other hand, bodybuilders and athletes might need 800-1200 calories in their healthy solid meals.<\/p>\n<p>You may also find that the lower end of a range is satisfactory on some days, but you need more calories on other days. We want you to make caloric adjustments to make the plan work best for you.<\/p>\n<h3>\nBedtime Protein Pulse Adjustment<\/h3>\n<p>If your HSM fills you up for the night, you can reduce your bedtime Metabolic Drive\u00ae pulse by half. Only do this if you\u2019re feeling uncomfortably full. Don\u2019t skip or decrease the pulse thinking you\u2019re \u201cincreasing progress.\u201d It won\u2019t do that and may lead to consuming too few calories, which will backfire by slowing your metabolism or causing muscle loss.<\/p>\n<p>Mindful eating reinforces healthy food-preference changes, helping you kick negative eating habits and develop optimal food-related behaviors that last a lifetime.<\/p>\n<h2>\n9. Expert Online Coaching<\/h2>\n<p>Authentic expert coaching is rare. But it\u2019s what we do. Helping serious lifters and committed dieters lose body fat while gaining muscle is our specialty, and it\u2019s our <em>science<\/em>.<\/p>\n<p>We know how to coach you for optimal gains, what to do if progress slows, and how to customize your program for any limitation. And we can relate to your struggles because we\u2019ve all had fat loss and building muscle. We\u2019ve devoted our lives and careers to finding better ways, passing on the knowledge to anyone willing to commit.<\/p>\n<p>Our guarantee is we\u2019ll do our absolute best to help you achieve your most significant progress and ultimate success.<\/p>\n<p>See you in <a href=\"https:\/\/forums.t-nation.com\/c\/coaching-forums\/velocity-diet-coaching\/46\">Velocity Diet Coaching<\/a> and <a href=\"https:\/\/forums.t-nation.com\/c\/training-logs\/velocity-diet-logs\/47\">Velocity Diet Logs<\/a>.<\/p>\n<h2>\n10. Your Velocity Diet Log<\/h2>\n<p>Start a <a href=\"https:\/\/forums.t-nation.com\/c\/training-logs\/velocity-diet-logs\/47\">Velocity Diet Log<\/a>. Don\u2019t think about it \u2013 do it!<\/p>\n<p>It\u2019s critical for your success. And it\u2019s the place where we\u2019ll do your personal coaching. It\u2019s THAT important.<\/p>\n<h3>\nPOST THIS IN YOUR LOG:<\/h3>\n<h4>\nBefore\/After Records<\/h4>\n<ul>\n<li>Photos<\/li>\n<li>Weight<\/li>\n<li>Circumference measurements<\/li>\n<li>Arms, left and right, flexed<\/li>\n<li>Chest, high, relaxed<\/li>\n<li>Waist 1-inch above  navel<\/li>\n<li>Waist at navel<\/li>\n<li>Waist 1-inch below navel<\/li>\n<li>Thighs, left and right<\/li>\n<\/ul>\n<h4>\nDaily Updates<\/h4>\n<ul>\n<li>Daily diet observations<\/li>\n<li>Daily activities<\/li>\n<li>Questions for us<\/li>\n<\/ul>\n<h4>\nDaily Rating Scale<\/h4>\n<ul>\n<li>Stress Level: 1-10<\/li>\n<li>Hunger Control: 1-10<\/li>\n<li>Mood: 1-10<\/li>\n<li>Progress: 1-10<\/li>\n<\/ul>\n<hr \/>\n<h3>\nQuick Start<\/h3>\n<ol>\n<li>Get your <a href=\"https:\/\/store.t-nation.com\/products\/velocity-diet-bundle\">Velocity Diet Kit<\/a>.<\/li>\n<li>Start your <a href=\"https:\/\/forums.t-nation.com\/c\/training-logs\/velocity-diet-logs\/47\">Velocity Diet Log<\/a>.<\/li>\n<li>Get involved in the <a href=\"https:\/\/forums.t-nation.com\/c\/coaching-forums\/velocity-diet-coaching\/46\">Velocity Diet Coaching<\/a> forum.<\/li>\n<\/ol><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<h2>\nCool Tips<\/h2>\n<p>Most people who get disappointing results or quit out of frustration change the plan. They use different supplements, ignore the workout recommendations, or don\u2019t do all the scheduled pulses.<\/p>\n<p>The Velocity Diet is built on the synergy of its layers. Every part of it is dependent on the other parts. If you\u2019re going to do the Velocity plan, do it right. Success leaves a trail. Follow it. Successful participants don\u2019t change a thing.<\/p>\n<h3>\nWait 20 Minutes<\/h3>\n<p>Because of a series of complex biological mechanisms, it takes about 20 minutes for your stomach to \u201cknow\u201d it\u2019s full.<\/p>\n<p>It\u2019s why you can eat until you\u2019re full, then feel miserably stuffed 20 minutes later.<\/p>\n<p>Dr. Janet Polivy, professor of psychology at the University of Toronto, explains it best: \u201cWe don\u2019t have immediate feedback from our bodies telling us we\u2019ve eaten enough. It takes about 20 minutes for food to digest enough so glucose gets into the bloodstream and the hormones start working.\u201d<\/p>\n<p>Those hormones \u2013 insulin, leptin, cortisol, and ghrelin \u2013 act as chemical messengers to run signals related to hunger and satiety between the stomach and the brain.<\/p>\n<p>So if you drink a shake or eat an HSM and think, \u201cHmm, I\u2019m still hungry,\u201d occupy yourself with something else and wait 20 minutes. After that, you\u2019ll feel very satisfied.<\/p>\n<h3>\nFlavor Your Shake With Caution<\/h3>\n<p>Metabolic Drive\u00ae protein tastes great. But after a couple of weeks on the plan, you may want to experiment with new flavoring. The only rule is this: You can\u2019t add anything that increases calories, especially milk. Use water only.<\/p>\n<p>Here are some ideas for new tastes and textures:<\/p>\n<ul>\n<li>\n<strong>Try Different Thicknesses.<\/strong> Follow the label directions when blending your shakes for the best flavor and consistency. But feel free to experiment too. Some use extra water because they prefer thinner pulses. Others prefer their shakes thick and icy.<\/li>\n<li>\n<strong>Add Non-Caloric Flavoring.<\/strong> Good choices include sugar-free DaVinci syrups and baking extracts, such as pure peppermint and almond. If you think you\u2019ll like making new flavors purchase mostly vanilla Metabolic Drive\u00ae protein, as it\u2019s the most versatile.<\/li>\n<li>\n<strong>Spice It Up.<\/strong> Spices such as cinnamon, nutmeg, or pre-made apple or pumpkin pie blends work well.<\/li>\n<li>\n<strong>Add instant coffee.<\/strong> Stir in one serving of instant coffee or espresso into your breakfast pulse. A serving of quality instant coffee and a little hazelnut or caramel-flavored sugar-free syrup will rival anything you get at your favorite pricey coffee shop!<\/li>\n<li>\n<strong>Make hot chocolate.<\/strong> Add your chocolate Metabolic Drive\u00ae protein to some water that\u2019s already hot (but not boiling), and stir or blend.<\/li>\n<\/ul>\n<h3>\nMake Pudding or Ice Cream<\/h3>\n<p>For variety, many enjoy making their Metabolic Drive\u00ae pulses into pudding or even ice cream. It\u2019s easy. Add a small amount of ice-cold water to your protein powder, just enough to make a thick, rich pudding, then eat it with a spoon. To make it into ice cream, partially freeze the pudding mixture and enjoy.<\/p>\n<h3>\nBlend Your Shakes<\/h3>\n<p>Despite Metabolic Drive\u00ae powder mixing well with just a spoon or shaker bottle, try using a blender for most of your daily pulses. Blending them with a little ice gives you a true milkshake-like texture. It also forces you to drink the pulse slower, allowing you to experience satiety faster.<\/p>\n<p>If you need to drink a shake or two at work, purchase a small single-serving blender. They\u2019re inexpensive and portable.<\/p>\n<p>Stirring or using a shaker bottle is fine in a pinch, but you\u2019ll enjoy the plan more if you make each shake a treat.<\/p>\n<h3>\nIncrease HSM Satisfaction<\/h3>\n<p>Remember, one of the reasons the Velocity Diet is so successful for long-term leanness is it \u201cre-sensitizes\u201d your taste buds and perceptions of flavor. You\u2019ll notice that healthy foods start tasting better. By avoiding hyper-palatable junk foods and boxed foods for 28 days, you\u2019ll \u201crehab\u201d your taste buds. To make this work even better, follow these tips when eating your HSM:<\/p>\n<ul>\n<li>\n<strong>Mindful Eating.<\/strong> We mentioned mindful eating earlier. It\u2019s simple: pay attention to your food. Savor it. Chew slowly. People who have disordered eating don\u2019t do this. They don\u2019t think about the wonderful flavors and textures of the food in their mouths; they only focus on the next bite. Put down your fork between bites and enjoy every bite. It\u2019s what \u201cfoodies\u201d and professional chefs do. It\u2019s not what lifelong overweight people do. There\u2019s a lesson there.<\/li>\n<li>\n<strong>Make a plate and sit at a table.<\/strong> No eating from containers while standing up in the kitchen. And avoid eating in front of the TV, computer, or cell phone, which leads to distracted mindless eating. It causes you to be less satisfied with your meal, and you\u2019ll be looking for something else to eat.<\/li>\n<li>\n<strong>Eat all your HSMs from a small plate.<\/strong> If you\u2019ve had overeating or binge-eating issues, try eating all your HSMs from a small plate. Researchers at the University of Illinois conducted a study where participants ate from soup bowls equipped with hidden refilling devices. Subjects who ate from these never-ending bowls consumed 73% more than those who ate from regular bowls. But here\u2019s the kicker: They didn\u2019t rate their feelings of satiety any higher than those who consumed less! Those who\u2019ve struggled with overeating also find it helpful to eat with a small salad fork or chopsticks. It reprograms their eating habits, forces them to slow down, and they not only enjoy the meal more, they even feel more satisfied afterward.<\/li>\n<li>\n<strong>Cook your own HSM.<\/strong> Whenever you can, prepare your healthy solid meals. Studies show that prepping and cooking your meal leads to more satisfaction and fullness. As a bonus, you\u2019ll learn more about food. Ironically, overweight people know little about food because they often rely on restaurants and convenient meals. The fact remains: the more you cook, the better you\u2019ll look.<\/li>\n<\/ul><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<h2>\nAnswering Your Questions<\/h2>\n<h3>\nIn addition to ice-cold water, what about coffee, tea, or diet soda?<\/h3>\n<p>Non-caloric beverages are fine if they don\u2019t interfere with your pulses or water drinking.<\/p>\n<h3>\nIsn\u2019t this just a crazy starvation diet?<\/h3>\n<p>No. Here\u2019s the scoop:<\/p>\n<ul>\n<li>The Velocity Diet provides five healthy feedings per day. You\u2019re consuming a few hundred calories every few hours or so. That\u2019s hardly \u201cstarving.\u201d<\/li>\n<li>The Velocity Diet has more healthy calories than most popular and widely accepted diets, ranging from those based on clinical weight loss to the frozen-meal plans.<\/li>\n<li>The Velocity Diet provides more than ample protein, one gram per pound of body weight for most people.<\/li>\n<li>The Velocity Diet provides more healthy fats than the average non-dieter consumes, especially omega-3s.<\/li>\n<li>The Velocity Diet provides nutrients equivalent to eating between 10 and 12 average servings of organic fruits and vegetables daily. (These come mainly from the Superfood component of the diet.)<\/li>\n<\/ul>\n<h3>\nWon\u2019t I be just a little hungry?<\/h3>\n<p>Maybe, but it\u2019s a fat-loss diet, and you need some willpower first as your body rids itself of unnatural cravings. But there\u2019s no \u201cstarving\u201d or malnourishment. The Velocity Diet provides hyper-nourishment.<\/p>\n<h3>\nIsn\u2019t the Velocity Diet expensive?<\/h3>\n<p>Not really. You\u2019ll buy the supplement kit to start the diet, but your grocery bill will drastically decrease. You won\u2019t have to buy breakfast, lunch, or snacks.<\/p>\n<p>Many note that the 28 days on the Velocity plan is often less expensive than eating all solid food for four weeks, especially if you usually eat fast food or restaurant meals.<\/p>\n<p>There\u2019s also no alcohol on the plan. So you may be saving money there as well.<\/p>\n<p>Also, remember the typical Metabolic Drive\u00ae pulse costs less than $2.00.<\/p>\n<h3>\nCan I Skip the HSM for Faster Results?<\/h3>\n<p>No. This healthy solid meal is vital to the success of the diet for three main reasons:<\/p>\n<ol>\n<li>\n<strong>The HSM helps you stick to the diet.<\/strong> If you have a weak moment during the day, you\u2019ll know you have a great meal to look forward to in the evening. It also makes social occasions easier to deal with: dates, business meetings, and holidays can count as your solid meal.<\/li>\n<li>\n<strong>The HSM retrains your body and brain to prefer healthier foods.<\/strong> This meal teaches you what many experts call \u201cmindful eating,\u201d which is key to long-term leanness.<\/li>\n<li>\n<strong>The HSM ensures success.<\/strong> Those who eat unhealthy foods during their HSM or skip the HSM altogether get less spectacular results. They also won\u2019t experience the long-term taste-preference changes that make the Velocity Diet so powerful.<\/li>\n<\/ol>\n<h3>\nCan I do the Velocity Diet for more than four weeks?<\/h3>\n<p>Yes. There\u2019s nothing nutritionally lacking from the Velocity plan. Many also find it convenient. You don\u2019t have to worry about food until the evening, reducing your time spent grocery shopping, planning meals, cooking, and cleaning up.<\/p>\n<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>by Chris Shugart with Tim Patterson, Ellington Darden, Christian Thibaudeau, and TC Luoma \u00a9 2022 by T Nation LLC and Biotest LLC  This material<\/p>\n","protected":false},"author":1,"featured_media":1646020,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mo_disable_npp":"","fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[],"tags":[],"class_list":["post-1646018","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1646018","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/comments?post=1646018"}],"version-history":[{"count":0,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1646018\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media\/1646020"}],"wp:attachment":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media?parent=1646018"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/categories?post=1646018"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/tags?post=1646018"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}