Fat loss diet

**Robertooo** · 04-08-2009, 10:58 PM

Im a 26yr old male and have been on Lyle McDonald's Rapid Fat Loss diet (which Built refers to) over the past 6 weeks. Starting weight 209lbs with a body fat of 32%. Im now at 182lbs with a body fat of 23%. I know body fat percentages because i have done DEXA scans. Thats 4.5lbs/wk. The diet is high protein, low fat/carbs. Not using any supplements either.

No cardio is done on the diet, just two low-rep high-weight workouts a week as detailed in the diet. When you are running such a calorie deficit the marginal impact of cardio is really irrelevant. I also do a weekly refeed (ie, once a week, 5 hours long) to partially rebalance metabolism, and help maintain the LBM.

**Built** · 04-09-2009, 01:30 AM

The shit works. How's your hunger and your energy, Robertooo?

**Robertooo** · 04-09-2009, 02:12 AM

My hunger is fine, I don't have any cravings. Typically I will have egg whites in a protein shake in the morning, then mid morning a big bowl of broccoli (i love the stuff) that gets me to lunch where i have chicken/prawns, then mid arvo i have some celery sticks, dinner i have more prawns/chicken and then at night i have casein protein + egg whites in a shake. I am drinking a lot, at least 1.5L every 2-3 hours during the day and i will have a few cups of green tea maybe a coffee as well. Also have a multi, 10 fish oil tabs, and calcium - when i said i dont have supplements i meant no ECA stacks.

Energy is also fine, im pumping out weights at the gym that ive never done before. I find it hard to sleep at night because I have too much energy!

**sagejx** · 04-09-2009, 05:46 AM

I'm also considering this diet:

7am: oatmeal+omlette
10am: cottage cheese+bread
workout,then shake
1pm: chicken breast+banana
3pm: chicken breast+veggies+peanuts
6pm: chicken breast+almonds
9pm: yogurt
----------------------------
aprox. 2400cal,250g protein,100g fats,150g carb

**Built** · 04-09-2009, 07:59 AM

Originally Posted by Robertooo

My hunger is fine, I don't have any cravings. Typically I will have egg whites in a protein shake in the morning, then mid morning a big bowl of broccoli (i love the stuff) that gets me to lunch where i have chicken/prawns, then mid arvo i have some celery sticks, dinner i have more prawns/chicken and then at night i have casein protein + egg whites in a shake. I am drinking a lot, at least 1.5L every 2-3 hours during the day and i will have a few cups of green tea maybe a coffee as well. Also have a multi, 10 fish oil tabs, and calcium - when i said i dont have supplements i meant no ECA stacks.

Energy is also fine, im pumping out weights at the gym that ive never done before. I find it hard to sleep at night because I have too much energy!

Isn't it ridiculous? I hear this so often from people doing PSMF. So strange.
Glad it's working so well for you!

Originally Posted by sagejx

I'm also considering this diet:

7am: oatmeal+omlette
10am: cottage cheese+bread
workout,then shake
1pm: chicken breast+banana
3pm: chicken breast+veggies+peanuts
6pm: chicken breast+almonds
9pm: yogurt
----------------------------
aprox. 2400cal,250g protein,100g fats,150g carb

That'll work if it's comfy for you. Get in a few more servings of vegetables. Maybe some broccoli with your AM omelette, a salad with your 1 PM chicken...

**sagejx** · 04-09-2009, 08:08 AM

yeah I'll eat veggies whenever I can

and I must create a chicken farm as soon as possible

**Robertooo** · 04-09-2009, 10:21 AM

Don't forget the alternative protein sources! I've recently gone into calamari + prawns! You can have more than just chicken

Built - yeah its fantastic. Im going into a 2 week break at the end of this week, and will continue on the diet for another 4 weeks post that. Hopefully then im at 15% bodyfat and will then move onto UD2.0 until i hit 11-10% bodyfat. I wanted to know, do you have any experience with a bulk on UD2.0?

**sagejx** · 04-09-2009, 11:06 AM

After having read the "Too Much Protein, Eaten Along With Fat, May Lead To Insulin Resistance" article I kinda changed the whole plan

meh:

7am: oatmeal+banana
10am: cottage cheese+bread
workout,then shake
1pm: chicken breast+banana
3pm: omlette+bread
6pm: chicken breast+almonds
9pm: yogurt
----------------------------
aprox. 2400cal,210g protein,80g fats,230g carb

too much carb?I think that it should work pretty fine,I normally need about 425g of carb.This way I'll avoide those moments when the need for carb makes me suffer! Tryin' to keep stuff balanced...

**the nut** · 04-09-2009, 03:39 PM

Originally Posted by Robertooo

Im a 26yr old male and have been on Lyle McDonald's Rapid Fat Loss diet (which Built refers to) over the past 6 weeks. Starting weight 209lbs with a body fat of 32%. Im now at 182lbs with a body fat of 23%. I know body fat percentages because i have done DEXA scans. Thats 4.5lbs/wk. The diet is high protein, low fat/carbs. Not using any supplements either.

No cardio is done on the diet, just two low-rep high-weight workouts a week as detailed in the diet. When you are running such a calorie deficit the marginal impact of cardio is really irrelevant. I also do a weekly refeed (ie, once a week, 5 hours long) to partially rebalance metabolism, and help maintain the LBM.

How much of a deficit are you running?

**Built** · 04-09-2009, 03:55 PM

Originally Posted by sagejx

After having read the "Too Much Protein, Eaten Along With Fat, May Lead To Insulin Resistance" article I kinda changed the whole plan

...

You are dieting. You WANT insulin resistance when you're cutting - it protects lean mass.

**sagejx** · 04-19-2009, 11:53 AM

Hey guys.

I've been doing a lot of tests to see my protein needs and most of them say that a 17 yr old male, weighing 186lbs, 6 feet tall,that does moderate weight training /3 times a week should be having about 170g of protein/day ;

What do you guys think? I do not do any other exhausting activites,except for moderate weight training 3 times a week;

Thanks again

**Built** · 04-19-2009, 11:54 AM

Tests? What kinds of tests?

**nkira** · 04-19-2009, 12:00 PM

You mean formula's & number crunching, Right? For the test's DEXA is only one that gives accurate results, easy & economical too.

Originally Posted by sagejx

Hey guys.

I've been doing a lot of tests to see my protein needs and most of them say that a 17 yr old male, weighing 186lbs, 6 feet tall,that does moderate weight training /3 times a week should be having about 170g of protein/day ;

What do you guys think? I do not do any other exhausting activites,except for moderate weight training 3 times a week;

Thanks again

**nkira** · 04-19-2009, 12:02 PM

Great Progress man

got to try Lyle McDonald's Rapid Fat Loss diet, wonder if I can do that with the routine built gave me.

Originally Posted by Robertooo

Im a 26yr old male and have been on Lyle McDonald's Rapid Fat Loss diet (which Built refers to) over the past 6 weeks. Starting weight 209lbs with a body fat of 32%. Im now at 182lbs with a body fat of 23%. I know body fat percentages because i have done DEXA scans. Thats 4.5lbs/wk. The diet is high protein, low fat/carbs. Not using any supplements either.

No cardio is done on the diet, just two low-rep high-weight workouts a week as detailed in the diet. When you are running such a calorie deficit the marginal impact of cardio is really irrelevant. I also do a weekly refeed (ie, once a week, 5 hours long) to partially rebalance metabolism, and help maintain the LBM.

**sagejx** · 04-19-2009, 12:05 PM

Mostly everything you can find on google under the search "daily protein calculator". Built,what do you think?What should my ratios like?I am mostly sedentary,except for those 3 days.

**Built** · 04-19-2009, 12:36 PM

Originally Posted by nkira

Great Progress man

got to try Lyle McDonald's Rapid Fat Loss diet, wonder if I can do that with the routine built gave me.

NO YOU CAN NOT.

Please read Lyle's book. He's very clear on this topic.

sagejx, it's all in the link in my sig on "getting started".

**P-funk** · 04-19-2009, 12:40 PM

Originally Posted by Built

NO YOU CAN NOT.

Please read Lyle's book. He's very clear on this topic.

sagejx, it's all in the link in my sig on "getting started".

Agree 100%. Lyle's books are highly specific with regard to his recommendation for what you do - diet and exercise - and how you do it. It is best to stick to his plan and not cherry pick from a bunch of different sources, as there is good reason for why he set it up that way.

patrick

**nkira** · 04-19-2009, 01:00 PM

Accepted 100%

**sagejx** · 04-19-2009, 01:55 PM

meh my latest routine looks like this:

7am: milk+grain cereals+banana
10am: cottage cheese+bread
1pm: chicken breast+bread
4pm:chicken breast+bread+almonds
7pm: boiled eggs+bread
------
2400 cal, 215g protein,220g carb,76g fat

*yes ,I like eating bread

**Built** · 04-19-2009, 02:00 PM

LOL - get in a few servings of green leafies, okay?

Macro-wise, you're fine. How do you feel, and what are your goals?

**danzik17** · 04-19-2009, 05:22 PM

Just make sure it's multigrain or whole wheat bread, not that white bread garbage. No nutrients whatsoever in white bread for the most part and it digests SO quickly you'll be hungry again in 20 minutes.

**nkira** · 04-19-2009, 09:43 PM

I just hate white bread, once you get used to whole wheat or the multigrain you'll never touch the white one's.

**sagejx** · 04-19-2009, 11:43 PM

Still trying to lower my bf,once this Easter carb-eating mania is over I'll be on the right track

bran bread for the win

**C6zo6** · 04-20-2009, 08:56 PM

Originally Posted by the nut

OK.....

I think you're a bad comparison to him. But regardless of the carb debate, aren't we really talking calories here. In the grand scheme of things thats what matters. Sufficient protein, carb, and fat can effect diets in their own specific ways, but calorie surplus when bulking or deficit when cutting is the main goal. I chose to up them for available energy during the day.

Semantics. It's pretty common knowledge that without the use of anabolics, it's almost impossible to gain muscle mass while dropping body fat at the same time, unless you are an obese beginner. I wasn't suggesting he was on a bulk.

From the studies I've read about, you couldn't be more wrong. There plenty of studies cited here. I have never read that HIIT is any more catabolic than moderate cardio. And there are a lot of articles suggest anabolic properties of HIIT, however I have not seen specific studies done. I can tell you my legs and abs have never looked better, since I started HIIT. This is why I would suggested more slow digesting carbs and fat, which research shows, will cause him to burn carbohydrate and fat for fuel, while "saving" as much muscle as possible.

I calculated his maintenance at 2400 calories, medium level BMR plus activity for his weight. But I think when you look what I suggested compared to your suggestions, they're not that different.

He's at 2200 cal / day. Go with 4 workouts / week followed by 20 mins moderate cardio. I'm put the energy output at about 200 cal/ workout, 40 - 45 mins. So that's 15,400 calories in and 800 calories out via exercise, every week. Not counting BMR thats 14,600 calories / week.

I suggested 2400 cal / day. Go with 4 circuits / week followed by 15 mins HIIT. Let's say 250 cal / workout, 30-35 mins. With the 2 one hour walks that would be approx 700 calories. That's 16,800 calories in and 1,700 calories out. Grand total of about 15,100.

Our suggestions were off by 70 calories a day, and with the energy expenditure in mine, that extra won't go to waste. I do believe once he gets going on this program he would need to up the calories to 2800 - 3000 calories, due to an increase in BMR.

We're going to have to agree to disagree on this one.

There are certainly more people who cut the way you're stating, but I'm not fan. I personally worry about a decrease in metabolism when using big calorie deficits. I prefer a moderate, if any calorie deficit and intense, metabolism increasing workouts. Reason being, when I come of diets I easily keep gains and results.

I assumed he'd been doing this diet while losing the weight he mentioned. I was looking to give him a kick start geared to attack belly fat. If that's not the case and you're just starting your original plan, then give it a shot. It's definitely one way of going about things. Whichever way you chose, I wouldn't worry about a minimal loss of muscle. Your main goal is to lose the gut. So cut now, and clean bulk in the winter, as built suggested.

Train well!

Your suggesting so much work for nothing...Why not simply follow what built has mentioned and DIET while on a CUT. What is the point in eating the same, but hoping you are burning off a certain amount of calories to lose body fat? You will never know exactly how many calories your burning through exercise...But, you will be able to find out how many calories you need to lose, or maintain your current weight. This is obviously a much easier approach in peoples everyday lives. Not everyone has time to go lift and do some cross fit training and run 1.5 miles to burn those extra 180 calories!! lol...Dieting seems so much more simple...

I don't think you need to worry about dieting a few hundred calories being metabolic...

Also, with all these numbers your posting about HIS maintenance calories, etc...If he ISN'T losing weight, why would you tell him to eat more? You don't know what his maintenance calories are, your not him. Just because you researched it and named the typical numbers, doesn't mean HIS body losses or gains weight with those calculations. They are simple guidelines to get one started. Not factually evident results for mankind to follow.

Everyone is different and has to experiment on themselves to find out his/her caloric goals.

Why you would train harder and not diet to lose weight is beyond me...That's like having the choice to run a mile in a straight line, or doing it zigzag...

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