Never Let Go by Dan John, (03) The Velocity Diet Experience, Notes

The Velocity Diet Experience

• • • Eat reasonably most of the time: Meat, leaves and berries. Fish eggs, poultry, meat, salads, vegetables and fresh fruit. If it can sit on our shelf for years, it will probably sit on our hips and belly that long.

    • The Velocity Diet. We get fat bit by bit. At times we need something extreme:

      • 28 days

      • Figure out daily caloric needs.

      • Consume that amount divided in 5 protein shakes with added fiber. Take fish oil capsules.

      • Once a week, have a solid meal.

    • Although extreme, the diet provides discipline and a sort of jump start when we have become stagnant. If able to give up food and booze for 28 days, we can attack any other goals.

    • Gain control of one thing in our life. A plan takes care of the choices. All we have to do is follow the instructions.

    • Training:

      • Olympic or Kettlebell complex. Perform back to back with light weight. 3-6 Rounds

        • Power Snatch, 5 reps

        • Overhead Squat, 5 reps

        • Back Squat, 5 reps

        • Behind the neck press, 5 reps

        • Good Morning, 5 reps

        • Row, 5 reps

      • We thrive on sets of ten in the squat.

      • Do pullups (bodyweight work). As we lose weight, they get easier.

      • As conditioning improves, introduce sprints.

      • Use farmer’s walks for general physical preparedness.

      • Use some structure but keep things a bit random. We should always experiment a little.

      • Our goal should be to not only look better or be stronger, but to feel better, move smoother and and have joints feel better. Not being in pain when we train is huge.

    • When on the verge of quitting, always think “just make it to tomorrow morning and I will quit.” In the morning, our can of will power will have been refreshed.

    • Giving up alcohol is easy. Drink more water. Most of our alcohol consumption is just thirst. Drink a glass of water and the craving goes away.

    • The only way to succeed on such an extreme diet is to involve as many people as possible in our goal. Set a wager. Use embarrassment as a consequence. Public pain is a motivator.

    • On day one: Organize and prep every pill, baggy, etc. Divide into morning, work and night feedings. Take all the thinking out of it.

      • Milled flax seeds, protein shake and blender

      • One jar of natural peanut butter.

      • Water with lime or mint

    • When transitioning off, shop wisely. Veggies can be made to taste like candy when we don’t eat whole foods in four weeks.

    • Fat loss can be an all out war. Take 28 days and go to battle. However, it’s not a lifestyle choice. Lose fat, then get back to moderation.