Lyle McDonald The rapid fatloss handbook

[QuestionGuy]

OK, there has been a lot of talk about these kinds of diets lately and I want to get your guy's imput on it...BUILT, a person whom I respect very much on IM seems to take a liking to it, but since I have screwed up so horribly about 5 years ago, pretty much loosing 30 pounds of muscle during a summer cut, I have since then been so paranoid of cutting......So is this guy/book just a fad that will go away in a while or is this shit for real...It was my initial understanding that humans can not loos more than a pound of fat in a week without loosing muscle...so should I invest in this book and follow it or what??

Since I have been put on Test by my doctor I have gained about 15 pounds of muscle in little less than three months putting me at about 5'11, 244 pounds, and about im guessing now 20% BF...Should I buy this book what do you guys think?

I guess the main question would be if this shit is good, then why aint the pros using it to cut fat? Also, is this kind of diet really more for fat people who dont care about muscle loss or is this diet leaned more towards bodybuilders like us here?

 

[Nigeepoo]

Have you read anything on BodyRecomposition Support Forums - Powered by vBulletin or any of the articles on Lyle McDonald - Articles | BodyRecomposition - The Home of Lyle McDonald ?

The amount of bodyfat that you can lose without losing muscle mass depends on your fat mass and training. There is no one figure that applies to everyone.

Lyle McD has several different diets. Rapid Fat Loss may not be the right diet for you. Flexible Dieting may be more appropriate. Read, read and then read some more.

 

[Merkaba]

I agree. But you can't go wrong researching Lyle.

 

[danzik17]

The diet is geared towards everyone. Read the book, it's worth it. It's also a SHORT TERM diet, it's not a long term maintainable one. You run this for 2 weeks and then transition into a different diet or at least 1-2 weeks of maintenance.

And the pros don't use these methods because they're on shitloads of drugs. If you want to take T3, HGH, AAS, etc.. you too can hit low BF levels without doing any of these specialized diets.

 

[P-funk]

some of natural pro's use this method. have you read the testemonials.

lyle's stuff is really well thought out/planned out and IMO, you can go wrong with it.

Right now, I am trying eat-stop-eat by Brad Pilon which is based on doing a 24-hour fast every 3-5 days. I do 2 fasts per week. So far I like it. It is different but it seems pretty good.

patrick

 

[fufu]

Damn! A 24 fast? That would be really hard for me to do, especially twice a week.

What sort of adaptions are you looking for by doing that?
Do you feel like shit when you do it?

How long do you plan on doing that?

 

[juggernaut]

I'm on my 2nd leg of this diet after going down 7 lbs in the first 12 days. I will admit that the loss didnt come as easy as the first, but I think I gained water weight because I loaded with creatine. It's fine. I see my abs, still a few months away from my contest and I am looking pretty good. What sucks about it is there is no fucking flavor on this and no carbs. Every 12 days I get a refeed and my body feels like it is going to explode. It's amazing for a pump. Its definitely worth the effort. Listen to everything Built says. She's one chick who knows her shit.

 

[danzik17]

some of natural pro's use this method. have you read the testemonials.

lyle's stuff is really well thought out/planned out and IMO, you can go wrong with it.

Right now, I am trying eat-stop-eat by Brad Pilon which is based on doing a 24-hour fast every 3-5 days. I do 2 fasts per week. So far I like it. It is different but it seems pretty good.

patrick

Holy crap. What kind of training are you doing on that? How has your fat loss been so far?

 

[Built]

There are tremendous health benefits to be had from intermittent fasting. Ketosis can mimic many of these benefits, and indeed, you can't go wrong reading Lyle's stuff.

I've done PSMF for two two-week cycles (I use it to kick-start my cut, and to get back on track after a holiday), and will be doing UD2.0 for the next five weeks. I may do PSMF for two weeks after that, then my own BGB for another two weeks before returning for another six weeks of UD2.0.

 

[QuestionGuy]

OK, so I bought the book, and am reading it now, im at chapter 11, which is the end of the diet and what to do when it ends......Im excited and motivated and will stick to it for 4 weeks, especially if I get to do one cheat meal a week and one 5 hour refeed per week.

I get everything else but unless im blind, it doent mention anything about my specific bodyweight and the amounts of calories I should be eating, I know how much protein I should be eating (240g a day) but as far as calories, I have no clue??? It must be at LEAST 1200 a day because I dont know how else you could pack in 240 protein in like 800 cals a day??

 

[juggernaut]

the only drawback in this book is that the ending of the psmf is kind a wonky. Built explained it A LOT better than Lyle did.

As for your bodyweight, its a book for the masses-he couldnt even begin to guess your own needs. Thats why he explains it all thoroughly (at times too thoroughly).
There's a moniker for this diet:

Protein Strictly Mother Fucker.

Get it?

 

[QuestionGuy]

I gota tell you guys this crap goes against ALL MY BELIEVES and research I have ever done.....lets say I consume 1200 calories a day on this program which is even to much, I have to eat 4 meals a day consisting of 60g of protein and 300 calories each to make my protien goal for the day...isnt this oging to starve me and cause me to eat about every 5 hours thus make me loose my muscle mass???

 

[QuestionGuy]

the only drawback in this book is that the ending of the psmf is kind a wonky. Built explained it A LOT better than Lyle did.

As for your bodyweight, its a book for the masses-he couldnt even begin to guess your own needs. Thats why he explains it all thoroughly (at times too thoroughly).
There's a moniker for this diet:

Protein Strictly Mother Fucker.

Get it?

LOL...jeeez you dont have to yell.....I get it i get it

 

[juggernaut]

who's yelling?

Reread the book and ask questions. It's what we are here for.

 

[Built]

OK, so I bought the book, and am reading it now, im at chapter 11, which is the end of the diet and what to do when it ends......Im excited and motivated and will stick to it for 4 weeks, especially if I get to do one cheat meal a week and one 5 hour refeed per week.

I get everything else but unless im blind, it doent mention anything about my specific bodyweight and the amounts of calories I should be eating, I know how much protein I should be eating (240g a day) but as far as calories, I have no clue??? It must be at LEAST 1200 a day because I dont know how else you could pack in 240 protein in like 800 cals a day??

I'll run the numbers for you.

What's your lean mass and your current weight?

 

[QuestionGuy]

Thanx a lot Built

LBM= 189.8
Weight= 244pounds

And that is an estimate ofcourse

 

[Built]

Okay, so you're abouy 22% bodyfat, making you a nice juicy category II dieter. Your protein, set at 1.25g/lb lean mass because you lift, puts you at a dietary intake of about 240g daily. Add another 200 or so tag-along calories from veggies and the minimum caloric intake for you will be around 1200 a day. You are allowed to go higher, okay? 1200 set up like this is the lowest you could run without undue risk to your lean mass.

You will take one free meal a week - if you feel you must - and one 5-hour refeed a week.

I'd set up the carbup day to have 380g protein, 60g of fat and between 300 and 600g of carbohydrate, depending on your desire, need, and comfort. This puts your refeed calories between about 3200 and about 4400 calories for that day. Drink a whey shake and eat a couple of pieces of fruit, and an hour later, perform a tension workout* before the refeed, and remain moderately active during the carbup to enhance reglycogenation. Load creatine during this time, it will also assist in reglycogenation, as will shots of ordinary vinegar. I alternate between vinegar and creatine every hour when I do my refeeds, but I'm category I and my refeeds are about 36 hours long.

You will train twice a week, full body, low rep - my preference is to train every third day, as follows:

PSMF workout 1
Push press 3 x 5-8
Chins 3 x 5-8
Squats 3 x 5-8

PSMF workout 2
Bench 3 x 5-8
Deads 3 x 5-8
T-bars 3 x 5-8

Optional: Moderate-intensity cardio, 30-45 minutes 4-7 times a week as required for appetite suppression.

Optional: Intervals, if performed; 45-60 second range with rest periods equal or double (45-120 seconds) and do 4-5 repeats a maximum of twice per week.

Optional: consume 5g glucose 10 minutes pre-workout, plus 15-30g glucose and 15g whey protein sipped during/after the workout to protect LBM.

Supplements:
1g potassium
1g calcium
500mg magnesium
10g fish oil
Multi
1g vitamin C

For carbups: creatine (I load 20g during a carbup)
(Note: salt your food normally)

This jive with your interpretation?


My tension workout:*
Tension Workout Back to UD2.0 Sheet
Movement Reps Rest
Squats 8-12 75
Leg extensions 8-12 75
RDLs 8-12 75
SHELC 8-12 75
Arnies 8-12 75
Lat pulldowns 8-12 75
Rows 8-12 75
Incline bench 8-12 75
Bis 8-12 75
Tris 8-12 75
Do 2 sets of each, do 'em as pairs if desired.

 

[P-funk]

Damn! A 24 fast? That would be really hard for me to do, especially twice a week.

What sort of adaptions are you looking for by doing that?
Do you feel like shit when you do it?

How long do you plan on doing that?

I have a friend who is going on his SECOND year of doing the fasting!

He said the results have been amazing....leaner and more fit than ever.

I am just seeing what happens when I do it, and if I get leaner. I am into it as long as I don't lose strength.

I felt like crap the last 4-hours the first time I did it. Honestly, after each time, it doesn't get as bad because you just become less addicted to that rise in insulin. I feel fine when I do it now.

 

[P-funk]

Holy crap. What kind of training are you doing on that? How has your fat loss been so far?

My training journal is up on my forum and you can check it out.

I am on my second week of fasting and I do all my normal strength and power training.

I plan the fast around my workouts, however yesterday was the first time I did something intense during the fast (only one other time I did some light pedaling on the spin bike), I did some hill sprints at one of the mountains out here. It was brutal but no different than if I had food. I felt pretty good actually!

The book I have is called eat-stop-eat. My buddy Keats turned me onto it, so I decided to try it. He did a review of it in his blog.

Patrick

 

[QuestionGuy]

Okay, so you're abouy 22% bodyfat, making you a nice juicy category II dieter. Your protein, set at 1.25g/lb lean mass because you lift, puts you at a dietary intake of about 240g daily. Add another 200 or so tag-along calories from veggies and the minimum caloric intake for you will be around 1200 a day. You are allowed to go higher, okay? 1200 set up like this is the lowest you could run without undue risk to your lean mass.

You will take one free meal a week - if you feel you must - and one 5-hour refeed a week.

I'd set up the carbup day to have 380g protein, 60g of fat and between 300 and 600g of carbohydrate, depending on your desire, need, and comfort. This puts your refeed calories between about 3200 and about 4400 calories for that day. Drink a whey shake and eat a couple of pieces of fruit, and an hour later, perform a tension workout* before the refeed, and remain moderately active during the carbup to enhance reglycogenation. Load creatine during this time, it will also assist in reglycogenation, as will shots of ordinary vinegar. I alternate between vinegar and creatine every hour when I do my refeeds, but I'm category I and my refeeds are about 36 hours long.

You will train twice a week, full body, low rep - my preference is to train every third day, as follows:

PSMF workout 1
Push press 3 x 5-8
Chins 3 x 5-8
Squats 3 x 5-8

PSMF workout 2
Bench 3 x 5-8
Deads 3 x 5-8
T-bars 3 x 5-8

Optional: Moderate-intensity cardio, 30-45 minutes 4-7 times a week as required for appetite suppression.

Optional: Intervals, if performed; 45-60 second range with rest periods equal or double (45-120 seconds) and do 4-5 repeats a maximum of twice per week.

Optional: consume 5g glucose 10 minutes pre-workout, plus 15-30g glucose and 15g whey protein sipped during/after the workout to protect LBM.

Supplements:
1g potassium
1g calcium
500mg magnesium
10g fish oil
Multi
1g vitamin C

For carbups: creatine (I load 20g during a carbup)
(Note: salt your food normally)

This jive with your interpretation?


My tension workout:*
Tension Workout Back to UD2.0 Sheet
Movement Reps Rest
Squats 8-12 75
Leg extensions 8-12 75
RDLs 8-12 75
SHELC 8-12 75
Arnies 8-12 75
Lat pulldowns 8-12 75
Rows 8-12 75
Incline bench 8-12 75
Bis 8-12 75
Tris 8-12 75
Do 2 sets of each, do 'em as pairs if desired.

Very well..I've invested the moeny for the book and a lot of time, i pretty much spend all day reading the entire book and I got most of it, they thing i was just always paranoid about is loosing muscle durign a cut, and this diet goes against ALL my research and years of experience but it will be done....I will do 4 weeks of this diet and then move my calories up to 2500 a day for further slower cut depending on how i feel..........I will consume 1300 calories a day with 240 grams of protein and virtually no carbs except the few that come from fiber and vegies...along wiht all the supplements..Im scared but here goes nothing right?

My meals will look something like this???

Chicken bresat wiht fat free cheese and brocoli
fish wiht simple lettuce salad
cottage cheese wiht splenda and protein powder
and simple stuff like this

I will have 250 calories per meal - 50g protein per meal
stretched over 5 meals

the biggest worry here is that I will be HUNGRY AS HELL, and starving myself, which is going to make me constantly worry that im loosing muscle mass.

 

[fufu]

I have a friend who is going on his SECOND year of doing the fasting!

He said the results have been amazing....leaner and more fit than ever.

I am just seeing what happens when I do it, and if I get leaner. I am into it as long as I don't lose strength.

I felt like crap the last 4-hours the first time I did it. Honestly, after each time, it doesn't get as bad because you just become less addicted to that rise in insulin. I feel fine when I do it now.

Interesting. I've toyed with the idea of fasting...but that would be for mental training more than anything else. Maybe I'll give this eat-stop-eat thing a shot.

 

[Built]

I don't recommend stretching it out over five meals.
I recommend packing up the entire day's worth of food, and eating what you must when you absolutely need to.

I try to eat as little all day as I can, so I can go to bed feeling fed.

Fill up on fibrous veggies. I highly recommend eggplant and okra, also kale, broccoli... drink soup. Puree the veggies into chicken broth if you like.

 

[QuestionGuy]

Built, thanks for taking your time i really apreciate it im working on geting it all together right now and im starting sunday.
I HOPE TO GOD< AND I WILL PRAY THAT I DON'T END UP WIHT ALL MY MUSCLES LOST. This diet is just so wacky that im going to be paranoid about muscle loss since i have always been taught to never be hungry and always eat every three hours....

It will look something like this?

12am Egg whites fluffed up wiht some vegies, and fat free cheese = 250 calories, 53g protein, 3g of fat, and all carbs will come from veggies so im not sure how any carbs, but according to his book, carbs from veggies mostly do not even count..

3PM : chicken breast, fat free cheese adn vegies = 260 calories, 3 carbs, 2g fat

6PM : Fish, vegies = 250 cals, 2g fat unknown carbs

9PM lean beef, fat free cheese, vegies = 250 cals, 7g fat, 5 carbs

12AM cottage cheese, splenda, chocolate protein powder (whey protein?) = 310 calories, 15 carbs, 7.5 fat
THIS IS THE MEAL THAT WORRIES ME, is it to high on carbs, fat and calories?

OK so this is it, im gona jump in the cold water and test my swimming skills, to late now!
As far as your above comment, I will jsut try to eat 5 times a day and see where it takes me because i keep more sane wiht more frequent meals thu out the day rather than wiht several larger ones...

I know that im so obsessive and compulsive about my eating habits that when I get really hungry im gona keep thinking that im loosing muscle, but i guess thats not true

So my total for the day will look something like this:

1320 Calories
248g Protein
35 carbs
And about 20g of fat

Now, is this to many calories on this type of diet>?
Is it to many fat and carbs, or did i get it all right and am I good to go?>??


one again, i know it a big post but thank you so much for taking an interest in this...this will be a very unusual change for me so I wana make sure I do it all right thank you!!

 

[Built]

Looks fine.

Please don't sweat the meal timing. It does NOT matter at all, and on these very low calories, you may very well find you do better undereating or even NOT eating for part of the day so the food you DO eat will stick to you.

At the risk of sounding insulting, you're... um... still too "juicy" to lose any significant lean mass. Just don't overtrain and you'll be fine. I treat the little 2-week PSMF stints I do as "deloads" - they give your body and your mind a break from training, since you do so little during that period.

TAKE PIX! And measurements. Don't post 'em up until you have afters, but do it.

Good luck!

 

[Built]

PS don't forget the fish oil and other supps. I believe he recommends adding in a tablespoon of olive oil in there somewhere... or maybe I just do it out of comfort.

 

[juggernaut]

Dropped only three lbs this past 12 day string. I'm 3 lbs short of my goal weight to start cutting with the ud2. I'm wondering when I did the creatine loading and continuance, did this make it "appear" like I I didnt lose as much? I look good, the abs are showing in the morning (WTF?), and overall I'm satisfied.
My only thing is, should I really care about those three lbs, or should I get into a maintenance and do my stack with the ud2? Or should I do a micro-bulk for the three weeks I'm on MDrol?

 

[danzik17]

You may want to drop the protein powder for solid food just for satiety reasons.

Also as Built said, don't skimp on the supplements! They are extremely important as I realized the week after I screwed up my first PSMF.

 

[juggernaut]

Danzik's right. I allow myself daily 2 servings of casein and a whey and casein blend after a workout. Casein is so much better because it satiates you a lot more than whey.

Of course, during my refeed today, I ate a pound of macaroni. That satiates me too.

 

[juggernaut]

Next up...24 ounces of baked russet potatoes and peach jam (without sugar of course).

 

[danzik17]

Dropped only three lbs this past 12 day string. I'm 3 lbs short of my goal weight to start cutting with the ud2. I'm wondering when I did the creatine loading and continuance, did this make it "appear" like I I didnt lose as much? I look good, the abs are showing in the morning (WTF?), and overall I'm satisfied.
My only thing is, should I really care about those three lbs, or should I get into a maintenance and do my stack with the ud2? Or should I do a micro-bulk for the three weeks I'm on MDrol?

I don't know enough about AAS to comment on that, but the weight gain is probably water weight from creatine. On depletion days w/o creatine, I drop to around 163lbs and 166lbs with creatine. About the same 3lb difference, but it's all just water weight.