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Lyle McDonald The rapid fatloss handbook
- Thread starter QuestionGuy
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LOL
I just had the potatoes and sided it with a nice cinnamon raisin DD bagel. Very tasty.
Thank you. Next~hmmm papa johns garden veggie pizza?? Ahhh to be carb depleted again. Nahhhhhhh!!!!!
I just had the potatoes and sided it with a nice cinnamon raisin DD bagel. Very tasty.
Thank you. Next~hmmm papa johns garden veggie pizza?? Ahhh to be carb depleted again. Nahhhhhhh!!!!!
how is it working out for you so far?
good! I just wish I hit that 3 lb mark. I like low carbs, regardless. I am however looking forward to my next phase, be it ud2 or micro-bulk.
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Hmm.. Interesting to see how its treating everyone, I recently got a copy and just haven't had the time/ patience to really get through it.. Btw, micro bulk? Like all out bulk for 3 - 4 weeks? Sounds fun to me..
eh. Still up in the air, cg. I'm picking my strategy carefully.
Just started my carbup about an hour ago. Had a nice thick protein shake with 4 TSP of sugar straight post-WO. Just polished off a big bowl of blueberry cereal.
Still have 2 bagels to go for the night and possibly a half cup (uncooked) rice if I can fit it in before going to sleep, otherwise I'll push it to tomorrow.
Built do you mind running the numbers for me just to check im doing it right? LBM of 143lbs and total mass of 189lbs
Lifting weights 2x/wk so doing 1.25g protein/lb LBM = 179g protein, keeping my carbs to 11g a day (excluding carbs from brocolli and celery) and fat at 19g (including 10g fish oil).
Just unsure about the carb load at the moment - getting about 600g carbs in..
Appreciate it if you could cast an eye over it for me
Thanks!
Lifting weights 2x/wk so doing 1.25g protein/lb LBM = 179g protein, keeping my carbs to 11g a day (excluding carbs from brocolli and celery) and fat at 19g (including 10g fish oil).
Just unsure about the carb load at the moment - getting about 600g carbs in..
Appreciate it if you could cast an eye over it for me
Thanks!
Sure.
You're a category II, and will be until you hit 168 lbs.
Your protein requirement is 179 grams; add 200 cals or so for tag-along calories. Refeeds will be about 290g protein and <50g fat, with between 215 and 430g of carb consumed over five hours.
You're a category II, and will be until you hit 168 lbs.
Your protein requirement is 179 grams; add 200 cals or so for tag-along calories. Refeeds will be about 290g protein and <50g fat, with between 215 and 430g of carb consumed over five hours.
I made it a category 2 (with approximately 16-25% BF):
Protein: 157g
Tag Along: 200 kcal
Total Kcals ingested: 829
Couple this with a 5 hour refeed and 1 Free meal per week, as needed.
4 weeks could be a long time to run a PSMF too.
Yes you will be hungry and want to knaw your arm off during it, but that is part of the game. Any reason to do such a extreme diet and not something more conventional? At 22% you would do fine with a basic 10% or so caloric defecit.
Yes you will be hungry and want to knaw your arm off during it, but that is part of the game. Any reason to do such a extreme diet and not something more conventional? At 22% you would do fine with a basic 10% or so caloric defecit.
I've done 4 weeks (actually 12 days each + 2 day refeeds). I have no problem with it.
A basic 10% cut will not affect him as much, granted, but you get to a point where you're disgusted and want changes quick. The psmf, while it does suck, is effective.
A basic 10% cut will not affect him as much, granted, but you get to a point where you're disgusted and want changes quick. The psmf, while it does suck, is effective.
im so excited to start but I am soooo paranoid about the muscle loss because its such a wacky diet...i know i've said it a bunch of times but I still cant get over it.......As dar as supplements go, is the following complete??
Fish oil
Light Salt
Potasium pills?
Mulit vitamins
Fish oil
Light Salt
Potasium pills?
Mulit vitamins
my appetite does the same-I get satiated rather quickly.
I don't really get hungry except at night, so low calories don't bother me. I just load literally 1/3 of my days calories 1-2 hours before going to sleep and I am plenty comfortable most of the time.
Same.
Thank GOD we all got away from that asinine "six meals a day, eat every three hours or you'll catabolize all your mass" bullshit.
SO MUCH NICER when you get to look forward to going home and EATING at night!
Thank GOD we all got away from that asinine "six meals a day, eat every three hours or you'll catabolize all your mass" bullshit.
SO MUCH NICER when you get to look forward to going home and EATING at night!
I grew up on that thinking...now that im so used to it i actually prefer it tho.....It used to be that "your body can only absorb about 40g protein in a sitting" so if you eat more it would be useless...so naturally people started eating six times a day to get all their protein in...it still makes sence to me but I guess it was proven wrong??
It was proven wrong. I do still eat 5-6 times a day, but it's out of habit and not necessity. Though on the carbup I just did I ate 10+ times a day.......had to in order to fit in all the food I needed.
But I'm the same way, when I joined here I guess 4-5 years ago (started reading 1 year before joining approx) Jodi who was one of the diet masters at the time was a big believer in eating the smaller meals. So was/is Tom Venuto in BFFM which I read a long time ago.
I still enjoy 5-8 meals a day. Simply because I get hungry!
Pursuit0fMuscle
Registered
Hey Built,
I've recently gotten the RFL Handbook and was a bit confused on how I set it up.
I went through it, but is the diet only set up through how much protein you need?
What about how much carb/fat I should consume?
Main plan is to lose fat/gain endurance/build muscle/learn MMA.
18 years old
5'8"
260 pounds (want to end up around 185-200)
34% bodyfat
lean body mass: 170 pounds
Could you tell me what I should be consuming as a daily routine of what my daily diet should like like? Please and thank you!
PS: Starting my Strength & Condition, Muay Thai, BJJ, Freestyle Kickboxing, Submission/Grappling classes tomorrow! I'm trying to get very educated in the art of MMA and hope to fight someday. MAIN REASON: Less BF, more strength, knowledge and edurance!!!!
~~~
Wish me luck!
~~~
Once I get into a routine of things I will be making a log.
I've recently gotten the RFL Handbook and was a bit confused on how I set it up.
I went through it, but is the diet only set up through how much protein you need?
What about how much carb/fat I should consume?
Main plan is to lose fat/gain endurance/build muscle/learn MMA.
18 years old
5'8"
260 pounds (want to end up around 185-200)
34% bodyfat
lean body mass: 170 pounds
Could you tell me what I should be consuming as a daily routine of what my daily diet should like like? Please and thank you!
PS: Starting my Strength & Condition, Muay Thai, BJJ, Freestyle Kickboxing, Submission/Grappling classes tomorrow! I'm trying to get very educated in the art of MMA and hope to fight someday. MAIN REASON: Less BF, more strength, knowledge and edurance!!!!
~~~
Wish me luck!
~~~
Once I get into a routine of things I will be making a log.
I'm surprised no one has said anything, but their is no way you put on 15lbs of muscle in less than 3 months. It's impossible...Realisticly, you put on 5 or 6lbs of muscle and the rest was water weight and fat.
Also, if your so afraid of losing muscle, why diet like this? Just eat about 500 calories under maintenance and continue working out. Why starve yourself?
I don't know anything about this diet, so i'm not going to judge it. But, from the way it sounds your paranoid about it and it seems discomforting. 1300 calories a day for someone who weighs 244lbs??? 1200 calories is the minimum for your body's everyday functions. Honestly, your going to lose muscle on this diet and typically you will lose a little muscle on any diet. But, this seems a little extreme. I mean, how many calories were you consuming before? Around 3500? If so, your suddenly eating at a 2200 calorie deficit...Doesn't that seem like a little much? Perhaps lowering it 500 the first week, then another 500 and so on. Why the sudden change?
This is my opinion of course. Do what you want. I've just never heard of a 244lb man eating like a 110lb girl.
Keep in mind, i do think you have room to lose a little muscle along with body fat. You are over 20% b/f and i don't think you need to worry about losing much muscle at this point. This technique just seems a little drastic.
Also, can someone please explain to me why this diet calls for 1300 calories a day? Am i missing something here? Is it just a way of losing tons of weight quickly? I'm all for Lyle Mcdonald and have read a lot on his website, but never bought any books. I didn't realize their was a diet like this...
Looking at my numbers, you have your work cut out for you if you want to fight one day...
here goes:
You are a Category 3 dieter
Minimum total cals: 744
Protein: 136g (or higher)
200 tag-along calories
2 free meals a week.
Woah. Have fun. Sucks to be you, bruh.
2 workouts a week, 3x8-10
Squats
RDLs
Incline Benches
Lat Pulldowns OR chins
Standing Military Press
One Arm Row
Crunch
As for your diet or telling you exactly what to eat, I'm not going to do that-personal choices remain solo. I will tell you that casein (cottage cheese) fills me up fast.
Track your calories on FitDay - Free Weight Loss and Diet Journal
Track your calories on FitDay - Free Weight Loss and Diet Journal
