Boost Metabolic Velocity: The Protein-First Diet Strategy

Better Body Composition, Made Easy

A protein-first diet strategy never fails. Here’s why and how to do it, plus a special opportunity to score some free protein powder.

Who Wants Free MD and a Blender?

At the end of this article, we’re giving 10 people a supply of Metabolic Drive (on Amazon) protein and a blender. Why? 'Cause we’re awesome. But we also believe consuming more protein will improve your life… or at least your physique and overall health. We’ll prove it to you by supplying the protein.

“Your Husband Saved My Life”

A stranger said that to my wife recently at the gym. He was talking about his experience on the Velocity Diet. Apparently, he’d used the protein-packed plan to lose fat and kick his bad dietary habits.

That’s great to hear. And it wasn’t just the reduced-calorie plan that did it. The primary driver of his success was the increased protein intake.

Protein is the enemy of love handles, belly fat, and even full-blown obesity. It’s the jet fuel for building muscle, the driver of healthy metabolisms, and the nemesis of aging poorly. Also, protein makes you look better naked.

Call it protein-based or protein-first eating. Better yet, call it metabolic eating because a high-protein diet speeds up and lays the foundation for long-term positive outcomes.

It’s not a diet; it’s a practice that becomes an ingrained habit. It’s something you don’t have to think about anymore, like brushing your teeth or wearing a seatbelt. A protein-first diet trends your body in the right direction: less fat, more muscle, more strength. And science backs it all up.

Protein Power

I’ve written thousands of words on protein science over the years, but let’s just review some of the most fascinating bits.

In multiple studies, when two groups of people eat the same number of calories to lose weight, the group that consumes more protein as part of their calorie allotment loses more body fat and retains more muscle. While both groups lose weight, the protein-centric eaters finish their diets with better body composition and healthier metabolisms.

In one particular study, two groups consumed 2100 calories daily but different amounts of protein. The high-protein group burned more calories and body fat all day long, even while sleeping, and without even training.

In another study, adding just 21 grams of daily protein led to other non-protein-related diet improvements: participants ate more green veggies, better quality carbs, and less sugar.

And this is huge: protein is the most satiating macronutrient – it keeps you full, especially if you’re getting the right type of it. Why do people fail diets? Because they’re hungry! Protein is the hunger killer, making dietary compliance much easier. As a bonus, protein also has a high TEF or thermic effect – your body expends more calories processing it than fats or carbs.

Protein is the master autoregulation agent. Eat enough of it and just about everything else falls into place, from calorie management and craving control to making better food choices.

The Metabolic Eating Solution

  1. Eat roughly a gram of protein per pound of body weight from whole-food sources and protein powder. (Don’t sweat it if you’re 10-15 grams off in either direction.)

    That’s a one-sentence diet that works just about every time. If you’re very overweight, choose a realistic, healthy goal weight and eat that many grams of protein per day. Don’t worry about counting calories and other macros; just keep a casual eye on protein grams.

  2. Use Metabolic Drive (on Amazon) to make it all easier. MD contains only the most expensive and most effective forms of thermogenic micellar casein and whey isolate. It contains no added fillers, and the flavor beats anything else on the market.

    Along with regular foods, consume 4 scoops of MD per day. That’s 440 calories and 88 grams of protein.

    You have some options here:

  • Drink two shakes per day (2 scoops each). These can replace meals or be consumed between meals.
  • Drink one shake per day (2 scoops) and use the other 2 scoops in recipes or add them to other foods, like oatmeal.
  • Divide your 4 scoops up however you want. Many MD fans like to have a 1-2 scoop shake 30 minutes before bed to stimulate whole-body protein synthesis rates.
  1. Whether you’re using MD or regular protein foods, consume 30-44 grams of protein for breakfast. Studies show that a high-protein breakfast helps control your appetite for the rest of the day and reduces night time overeating.

  2. What about the rest of your diet? You’ll naturally reduce hunger with the supplemental protein intake, but be sure to “fill in” however many grams of protein are remaining with chicken, eggs, beef, turkey, fish, etc. Choose smart carb sources like rice, potatoes, and oats, and throw in whatever vegetables or berries you prefer. Stick to healthy fat sources like avocado, fish oil, raw nuts, and olive oil.

That’s it. Eat a lot of protein, supplement with MD, eat healthy foods, and don’t skip breakfast.

The 45-Day Metabolic Velocity Challenge

Follow the steps above and you’ll almost certainly drop body fat, build more muscle if you’re lifting, and feel pretty dang awesome. I challenge everyone to give it a serious shot, and I’ll double-dog-dare 10 people to make their experience public, right below this article in the comments.

Biotest will send 10 people six free pouches of MD and a blender ($316 value), enough for 4 servings a day for 45 days.

Is there a catch? Yes. To apply for the freebies, you’ll need to be a US resident (US48) and do this:

  1. Reply below with a photo of yourself. (You don’t have to be shirtless.)

  2. Tell us about yourself: Where you live, your age, goals, challenges, workout history, etc. Let everyone get to know you.

We’ll choose 10 people to get the MD package. Those chosen will then use the same comments section below to share their experiences, keep us updated, and ask questions.

Let’s do this.



Hi everyone,

I am 29 years old and I currently live in Milwaukee, WI. I am a biomechanist by trade and have a passion for sport performance and performance optimization. My goal is to put on muscle mass while raising my deadlift, squat, oh press, and bench press numbers (essentially powerlifting). I was a track and field athlete for 10 years and did a lot of lifting focused on power and explosiveness. My current lifting PRs are all from high school (Deadlift 475lbs x 2, Squat 400lbs x 1, Bench Press 265). In the Olympic Lifts I BTN Jerked 330 lbs and Snatched 245lbs (within the last 5 years). I am currently lifting 4x/ week performing the Hepburn Layers program outlined on to increase my powerlifting totals. In the past few years I haven’t trained consistently since I prioritized grad school and starting a job. My challenges are staying consistent with a training program since I have a tendency of pushing training too hard and burning out. I realize that in the past, once I have gotten invested in training, I train as hard as I can and try to maximize my gains (stimulus addict). As I am getting older, I am trying to be more patient and diligent with rest, nutrition, and sleep. I would love the opportunity to participate in this challenge and share my experiences.


I am 51 years old and live in Seattle. My main goals are to remain strong and viable. Oh and also to live and live well until I’m 100. My workouts are structured around 5/3/1 but I I try to work on aesthetics as well. My challenges are my travel schedule for my work and finding a good hotel gym lol. I’m chasing a 600 lb. Squat and I struggle with my bench press. I think genetically I’m just built better for lower body stuff. I played basketball in junior college and was a hoop junkie into my forties. I promised myself I would never be the old guy at the Y hanging out at the 3 point line jacking up jumpers and not playing defense. When I saw that start to happen I turned to strength training as my outlet and exercise. It’s been almost ten years now and I’m happy with where I am at and where I am headed.


Where I live: Palatine, Il
Age: 60
Goals: place well in an upcoming bodybuilding competition.
Challenges: tendonitis, working around lower back and neck disc issues.
Workout history: 45 years of training.


I live in Algonquin, Illinois (@nfstern We’re neighbors!)

38 years old, 6’ 3", 220 lbs.

I was always a skinny kid who did a lot of rock climbing/canoeing/backpacking, then made friends with a guy who was into bodybuilding when we were at summer camp. I pursued it and got a degree from NPTI, worked as a trainer at Gold’s Gym in Florida, lifted with Bryan Schwab at Orlando Barbell, hit the 5 plate/4 plate/3 plate goal. The nutrition aspect lead me to go into the culinary field, which was . . . not conducive to a healthy lifestyle. Worked with the Chicago Cubs, Golden State Warriors, and the (Former) Oakland Raiders. After a few years I circled back to the gym and am loving it. I work with personal trainers to develop menus for clients, and other people who have specific nutritional needs.

My challenges are threading the line between working out and the value of rest. And being much more deliberate about eating. When you’re around food all the time it starts to feel like widgets on an an assembly line.

As for history, I’ve played soccer, track and field, lacrosse, swim team, but lifting became my zen place, helped my confidence, and T-Nation was a huge help making information and new ideas accessable, so I’m a loyal fanboy.

M/Upper body
T/Lower body
Tr/Chest and Back
F/Legs and Glutes
S/Shoulders, Arms, Abs

Goals shift, but currently working on 10 dips with 135 on the belt, 10 pullups with 45 lbs (this one sucks), and explore some strongman stuff to add leg variety. But the main thing is to demonstrate this lifestyle to my boys - we have a lot of obese people in our family, so being athletic, knowing your way around a gym, and basic nutrition is something I take seriously. The hot chocolate we drink in the winter is just Metabolic Drive and they love it.


Hi Everyone!

  • Location: Rockland County NY
  • Age: 36
  • Goals: hypertrophy and golf performance
  • Challenges: just recovered from my 6th surgery in 3 years all on my intestines! As you can see in the picture I now have a permanent ileostomy bag but if it wasn’t for the amazing information and support provided by this site I never would have been able to literally rebuild myself 6x over after each surgery
  • History: I am a doctor of physical therapy, board certified athletic trainer, performance enhancement specialist with NASM, certified conditioning coach, and medically certified by the Titleist performance institute for golf rehab. I have been training for 20 years but literally have to start all over after each surgery

My name is Chris, and I live in Waterville Ohio. I’m 61 years old and currently weigh 278 lbs. I work as a tool and die maker.
I did not catch the exercise bug until 1988. Lost about 40 lbs that winter through diet and weight training to get my weight to 210. I also quit smoking during this period. This led to running road races up to marathons, Duathlon, and Triathlons for about a ten year period. During a 15 year marriage I still worked out but put on 5-10 lbs a year and ended up at 320 lbs at one point. I started the velocity diet last week (290 lbs.), and the results so far have been amazing. I hope to lose 20 lbs but I might exceed that goal.
My current goal is to get back to the 210 mark. I believe weight training is the path to follow with bike riding for cardio.


I currently live in Arizona. I am 6-4 and 245 at the moment.
I have been working out in some shape or form since the 7th grade when I started working out for football. I played football in high school and college. I played Oline and played at or around 320. So my weight has been an issue with me my whole life.
My current goals are maintaining muscle mass, strength, and bone density and working on my mobility and flexibility. I don’t want to be a feeble old man.
I told my kids I would always be strong enough to pick them up. They are teenagers now, and it’s becoming a challenge to do that, which is great because it forces me to work out harder.
The challenging part is working out around injuries and bad joints. I have often used T-nation to find alternative exercises and ways to strengthen the troubled areas I neglected.
Every day is a new day and a challenge. I am making the best of it with my time.


Greetings T Nation!

My name is Jason from Norwich, CT, married 25 years with three children. I am currently 53, 5’11”, at 290 lbs. My career as a manager of systems engineering is a highly sedentary job, being constantly on calls and meetings behind a desk.

I was always a freekishly strong (but slow, lol) kid growing up. I was a multi sport athlete throughout high school and into my twenties playing semi-pro football. As a 240 lbs fullback I lifted with the linemen during off season strength and conditioning. My three lifts (bench/ squat/deadlift) consistently totaled in the 1,500 lbs range. My career ended with several injuries and subsequent surgeries (shoulder, hip replacement, elbow, knees) becoming the new norm. They were also my reasonings to create excuses to stop working out and eating healthy. Over the years, challenges to my health became a constant with high blood pressure and pre-diabetes as my weight increased. A battle with depression also didn’t help. At my heaviest of 330 lbs, my doctor suggested weight loss surgery to combat the health issues that would be brought on by obesity.

Since the beginning of the 2023, I committed to improving my health with tracking calories and a daily walking routine. The changes resulted in a 25 lbs weight loss. Over the last forty-five days, I have lost an additional 15 lbs by adding a full body weight training program three days a week and increasing my protein with Metabolic Drive. Tracking my macros with specific attention to protein intake has made the biggest difference.

My goals are simple; over the next 6 months, I will improve my body composition and mental health by extending my commitment to a routine that includes weights, cardio, and meditation.

As I write this submission and contemplate posting my photo, the therapeutic benefits of sharing this with the T Nation community are already taking effect.

Carpe diem! Let’s do this!



My name is Jenn Pieters and I live in Fenton Michigan. I will be 49 on the 26th. I began working out 28 years ago after having my son. I’ve competed in NPC figure and physique competitions, but haven’t competed since last summer. I find it difficult to stick to a plan unless I’m in prep, which is frustrating since I’m a personal trainer giving others advice on losing weight. I love to workout. I start every day with fasted cardio and strength train 5-6 days per week. My goal is to create healthier exercise and eating habits that will allow me to drop about 5-7 lbs and maintain it by my 50th birthday next year. I think this will also help me be a better trainer.



My name is Scott Meneely. I’m 42, from Pittsburgh, PA, and have been back to working out/lifting for about a year. I used to do powerlifting in my early 20s, but had kids and got away from it. I always stayed active with hiking and activities, but I completely missed the gym. I’ve been trying to follow an effort based hypertrophy training program, and recently started taking my 13 year old hockey playing daughter to the gym. I am excited for her to be starting her strength training journey, and honored to be able to help her do it. I even asked a question during a Question of Strength a couple weeks ago about designing a program for her.

My goals are to increase my mass by hopefully 5 lean pounds, while continuing to put weight on the bar. My challenges are just the busyness of life. I have 2 kids, a job, plus do gig economy stuff to pay the bills.

I’ve been reading T-Nation since around 2005, but this is my first post. Nothing like the chance of something free to get a long time lurker to post!

Oh, and I am super grateful for the content here. It is by far the best quality fitness information on the internet!


56 yo live in GA. Training for 40+ yrs and still do some competitive powerlifting. Currently doing a fasting diet with a 14 hr fast, 2 solid meals with high protein, veggies/fruits, and clean carbs with 2 supplemental protein drinks a day 48 g each. Goals to continue to compete, maintain muscle and strength, decrease body fat. Former athlete with a long history of injuries to include numerous broken bones and 8 major orthopedic surgeries including a shoulder replacement, but keep training and pushing forward.

Thank you!


Hey there T Nation!

I’m 43 years old and live in Houston, TX area. I’m a dad of 5 young kids (10 to 2) that keeps me running and young!

I’ve always loved working out - mainly lifting weights but enjoy all forms from running to biking to mountain climbing. I’m not into heavy, Olympic lift but try to go heavy enough to stay strong. I’m 6,2" and currently sitting around 225.

I’d like to get 20 lbs off in a healthy way and lean up but also put a little mass on to fill out some of my weaker areas that need some attention.

Thanks for all the good articles and advice!


55 y/o Living in Tampa Florida. Primary goal is to maintain muscle mass as i age and stay as lean as possible. i’ve been a competitive powerlifter for many years. currently, the last 3 years i’ve been dealing with health issues, so just trying to maintain. Will be starting cancer treatments soon, for the second time. definitely relying on protein shakes to hold off weight loss. been a long time user of Metabolic Drive, by far the best tasting quality protein. Also using Superfood on a regular basis. Last year, the cancer battle cost me 40lbs of body weight. i gained back 20, but i am quite a bit leaner this time. as in the past, i plan to train right through treatments of radiation and chemo. Been lifting since i was around 13y/o.
Thank you


I’m Kevin and I reside in Westchester County, NY. I am 59 years of age and I have been a faithful user of Biotest supplements for about 8 years. I have been diligently training for 12 years. It began as a weight loss program and progressed to bodybuilding and strength training. I am currently set on doing a photoshoot for my 60th birthday in April of 2024. So I will be looking to drop body fat while maintaining my muscle mass. My goal is to come in around 190lbs. @ 6%bf. Gonna. Get. It.


What’s up TEAM. My names Dan and I love to party. 6’ 2” and I usually weigh anywhere between 250-257 lbs

I’m 37, I live in Brooklyn, NY and life rules.

I’ve been working out since college, where I made some serious strides strength wise, and then after that I bounced from program to program, I always looked “good” but never “great.” Never exactlywhat I wanted, not shredded to the gills, or jacked, but good. Which was fine at the time. Then Covid happened and I went from walking 16,000 steps a day and working out to sitting around drinking wine in my underwear every night. I gained some fat, (I gained a lot of fat.) when gyms reopened I got dedicated, I stuck with one program, I added muscle, strength, I made friends at the gym, now people call me “big guy!” I feel great again. The biggest downside was having to buy clothes to fit my huge chest and back. Hey I’ll take it!

I also did the Velocity Diet this year, and while I was bad about posting, I was extremely good about my protein and diet. Ended up losing serious fat and gained a BUNCHA muscle. I’m definitely going to do it again someday. (You gotta do it, I mean it. Do it. Now.)

Overall I want to show off all the hard earned muscle I’ve gained in the last few years, I want people to think “oh he looks good” and then do that cartoonish eye bulge thing when I take my shirt off. I want to go into my 40s looking better than I did going into my 30s. Thanks T Nation.


Buenos Días from the Sparkling City by the Sea, Corpus Christi, TX. My name is Tim, I’m a 46 year old father of 3 boys, 19,13 and 3.

I am currently a Captain in my local police department, and stuck in the office for my work week. As a younger officer, I worked out quite a bit because I worked a dangerous shift and had to make sure I was better than the guys I was arresting. That all changed with my first promotion in 2014, and my nasty divorce that followed. Since then, my workouts have been infrequent, and my eating has not.

A few weeks ago, I decided to join a local weight challenge and my first weigh-in came in at 278 lbs. My wife was a little perturbed to say the least and told me that I needed to lose the weight and get healthier because she couldn’t raise our 3 year old alone. He’s a bit of a handful to say the least. Anyhow, I have started my journey and plan on listening to my wife, this time.