Velocity Diet Review, Workout Plan, Before and After and More


The Velocity Diet, or V-Diet, as some like to call it, is one of the most popular dieting plans amongst men. This is a rapid body transformation diet plan that focuses on gaining muscle mass, rather than losing weight. The Velocity Diet is a bulking up diet that in combination with an intense workout regime promises to lean out your entire body. This is a four-week program that can make you lose as much as 20 pounds if you follow it strictly.

Why Is It Called Velocity?

This velocity in the title stands for the rapid portion of the body transformation. The Velocity Diet is high-protein, low-calorie regime that is followed by an extensive workout program utilizing the increased intake of proteins. The eating portion of the program helps you control your eating habits and sets you up for a rapid fat burning routine in the gym.

Dieting Portion of the Program

The main idea behind Velocity is that you substitute your meals with protein shakes for the first 28 days of the program. This is a period where you are burning off most of the fat and setting your body up for a transition into a healthier eating routine. Seeing as no meals are planned out for the four weeks, your day looks pretty intense.

• Breakfast: protein shake, fat burning supplement, and cold water
• Lunch: protein shake, fat burning supplement, and cold water
• Afternoon snack: protein shake, fat burning supplement, and cold water
• Dinner: protein shake (or a healthy solid dinner every couple of days), fat burning supplement, and cold water

So, most of the time you live off protein shakes. You might wonder where are the carbs and healthy fats? Well, it’s all included in the mixture and formulated to be digested over time. This is what makes you feel full throughout the day and helps stave off those pesky hunger attacks. Besides this diet outline, the only other thing you take is a post-workout recovery drink after gym sessions.

In regards to the solid meals part, you are only allowed to have them once or twice a week. These meals are strictly healthy and filled with proteins. Here are some of the ingredients you are allowed to have in those meals:

• Chicken (no skin)
• Fish
• Brown rice
• Oatmeal with berries
• Steamed vegetables

These Protein Shakes, Are They Expansive?

They can be. The main issue here is that you have to get enough mixture for 100 protein shakes in order to last the full 28-days regime. They can be purchased online and you can find the offers in every major supplement store.

velocity diet meal plan

Workout Portion of the Program

V-diet is followed by a strenuous workout regime that includes weight lifting and body weight exercises. A typical week would entail;

Chest day:

• Flat barbell bench press, four sets of 8-12 reps
• Machine chest fly, four sets of 8-12 reps
• Incline dumbbell bench press, four sets of 8-12 reps
• Pushups, 45 reps
• Cardio, 20 minutes

Back day:

• Seat cable row, four sets of 8-12 reps
• Machine row, four sets of 8-12 reps
• Bent-over dumbbell rows, 40 each arm
• Seated lat pull down, four sets of 8-12 reps
• Cardio, 20 minutes

Shoulder day:

• Seated dumbbell military press, four sets of 8-10 reps
• Seated dumbbell flys, four sets of 8-10 reps
• Dumbbell front raises, four sets of 8-12 reps
• Cardio, 25 minutes

Leg and arms days are left up to your abilities, but make sure you include those body-parts exercises as well. The really important part here is to combine both weightlifting and cardio exercises. While cardio is considered to be the best way to burn fat, the V-Diet is not just about losing fat but gaining muscle mass as well. That’s why this diet is so popular even with people who don’t have plenty of excess body fat.

Is This Healthy?

Well, doctors across the globe agree that losing 1-2 pounds a week is the normal tempo that your body can take with ease. The V-Diet is extremely rapid, and you can lose as much as five pounds per week with this regime. While this is an impressive result, it’s not really sustainable in the long run. Such rapid weight loss can cause heart palpitations and other problems like hair loss, gallstones, fatigue. It’s also worth noting that constipation is quite common as you are not eating solid foods as much. Doctors recommend slowing the regime down a bit and extending it to at least two months with half of the intensity. Losing two pounds a week is quite sufficient and more likely sustainable.

velocity diet before and after

What Dieters Say?

This is quite the popular diet, especially amongst men. It’s because men tend to gain a lot more weight in a short period of time and they tend to resort to radical solutions. The dieters are reporting it as one of the most restrictive diets. There is only so much real food you get to eat and that can sometimes be a major hurdle. The other thing many people complain about is the price. These protein shakes can get quite expensive and you have to be prepared with at least a month’s worth of supply. The results are overwhelmingly positive, although some dieters reported gaining the weight back after stopping with the diet.

The advantage of the V-Diet is that you don’t have to prepare the meals. The plan is simple to follow and it’s quite effective in terms of losing weight. The best practice is to adhere to the strict rules for the planned 28-day period and after that, switch to a healthy diet that still features plenty of proteins and lower calorie intake. Combining this with the regular workout routines will result in the weight not coming back and your body should lean out significantly.

The real question is can you adhere to the strict guidelines and abstaining from eating for days at a time, drinking only protein shakes. If you can manage that level of self-control and can afford to buy the shakes, this is an excellent weight loss diet.


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