Lyles ultimate fat loss book

[TheRhino]

hey so i just got his book in the mail the fat loss one gonna try it out to kick start my dieting again cause i have forgotten how to, plus im making my girlfriend read it to understand it and hope learn that its a life style, it seems hard for her to loose weight, hopefully when i get all the numbers and diet read the rest of the book i can get her going.

just wondering if anyone has any good reciepes for this diet with the range of 25-35 grams of protein for a breakfest, and any good ideas for snacks? her and i both are really bad about wanting to snack at night.

then i need to find a diet to follow it, maybe the UD2.

anyone tried this diet out before? likes and dilikes?

 

[Built]

Ah, rapid fat loss.

I can help you run the numbers if you like.

What is your bodyfat and your lean mass?

 

[TheRhino]

built i knew you would come to the rescue!

im 230 im gonna say around 24-26% BF

LBM around 180-190


my girlfriend is 195 i dont really know her % percent yet never done this stuff with woman and there % are different, but i will say she is around 30% she is all hips and butt and legs.


need to get calipers were gonna take before pictures and after

 

[est doll]

My favorite thing to eat on RFL is fat free cottage cheese which i mix with eXtreme labs Pro lean Mass Very Vanilla Protein Powder.
I'm absolutely addicted to it!!!!

It's the BEST tasting protein powder EVER and i add it to everything: cottage cheese,fat free greek yogurt or just make a drink for post-workout meal.

It's very easy to make,count your protein and it's yummy!

For 'regular' food - eat grilled lean meat,like fish/chicken breast/steak fillet with salad (just make sure you use low-carb low-fat dressing).

 

[TheRhino]

My favorite thing to eat on RFL is fat free cottage cheese which i mix with eXtreme labs Pro lean Mass Very Vanilla Protein Powder.
I'm absolutely addicted to it!!!!

It's the BEST tasting protein powder EVER and i add it to everything: cottage cheese,fat free greek yogurt or just make a drink for post-workout meal.

It's very easy to make,count your protein and it's yummy!

For 'regular' food - eat grilled lean meat,like fish/chicken breast/steak fillet with salad (just make sure you use low-carb low-fat dressing).

ya i know about all the foods just looking for meal ideas what to put it together with, man im gonna miss mixing my cottage with peaches, oh but myabe i could do cottage cheese and flavored yogurt ill have to look at the label, i know it has 8 grams of protein.

 

[Built]

built i knew you would come to the rescue!

im 230 im gonna say around 24-26% BF

LBM around 180-190


my girlfriend is 195 i dont really know her % percent yet never done this stuff with woman and there % are different, but i will say she is around 30% she is all hips and butt and legs.


need to get calipers were gonna take before pictures and after

How tall is the GF? I was 40% bodyfat at 170 lbs, but I'm 5'7". If she's taller, then it's possible she's 30% at 195.

That being said, I'm going to pretend she's in fact 35% for the purpose of calculation. If I'm wrong, she'll just lean out sooner.

For you: You are a category II dieter

• 231g protein
• 200 or so tag-along calories per day
• 1125 calories is the lowest you can go.

You will require a full diet break every 2-6 weeks. You get one free meal and one 5-hour refeed a week. I recommend that you train after the free meal, and in the middle of the refeed. Load creatine during your refeed - it will enhance reglycogenation.

Your refeed will consist of between 280 and 560g of carb, with protein as usual and fat kept below 50-60g for the day.

For her: She's a category III dieter

• 126g protein
• 200 or so tag-along calories per day
• 700 calories is the lowest she can go.

She is welcome to go a little higher if she needs to, particurlarly if she needs a little more fat like I do.

She will require a full diet break every 6-12 weeks, and she gets two - count 'em - two free meals a week. I highly recommend she trains about an hour after she has the free meals, and then goes to bed shortly afterward. She'll feel better, she'll have better workouts, and she'll actually use the calories better. She won't feel so sick, either - when you're not used to "normal-people" food, a free meal can make you feel a little nauseous.

Workouts
Two a week, short and sweet. Read the book for details.
Optionally, do what I do and train every third day, alternating between these two workouts:

Workout 1 - 3x5-8
Squats
T-Bars or other row
Bench press - flat or low incline

Workout 2 - 3x5-8
Hang clean and press or corner press
Romanian Deadlifts
Chins​

Optional walking for up to an hour a day as required for appetite suppression.

Supplements

• 1g potassium
• 1g calcium
• 500mg magnesium
• 10g fish oil
• A multivitamin, also 1g vitamin C
• creatine for carbups - I load in 10-20g creatine monohydrate during my carbups.

 

[TheRhino]

How tall is the GF? I was 40% bodyfat at 170 lbs, but I'm 5'7". If she's taller, then it's possible she's 30% at 195.

That being said, I'm going to pretend she's in fact 35% for the purpose of calculation. If I'm wrong, she'll just lean out sooner.

For you: You are a category II dieter

• 231g protein
• 200 or so tag-along calories per day
• 1125 calories is the lowest you can go.

You will require a full diet break every 2-6 weeks. You get one free meal and one 5-hour refeed a week. I recommend that you train after the free meal, and in the middle of the refeed. Load creatine during your refeed - it will enhance reglycogenation.

Your refeed will consist of between 280 and 560g of carb, with protein as usual and fat kept below 50-60g for the day.

For her: She's a category III dieter

• 126g protein
• 200 or so tag-along calories per day
• 700 calories is the lowest she can go.

She is welcome to go a little higher if she needs to, particurlarly if she needs a little more fat like I do.

She will require a full diet break every 6-12 weeks, and she gets two - count 'em - two free meals a week. I highly recommend she trains about an hour after she has the free meals, and then goes to bed shortly afterward. She'll feel better, she'll have better workouts, and she'll actually use the calories better. She won't feel so sick, either - when you're not used to "normal-people" food, a free meal can make you feel a little nauseous.

Workouts
Two a week, short and sweet. Read the book for details.
Optionally, do what I do and train every third day, alternating between these two workouts:

Workout 1 - 3x5-8
Squats
T-Bars or other row
Bench press - flat or low incline

Workout 2 - 3x5-8
Hang clean and press or corner press
Romanian Deadlifts
Chins​

Optional walking for up to an hour a day as required for appetite suppression.

Supplements

• 1g potassium
• 1g calcium
• 500mg magnesium
• 10g fish oil
• A multivitamin, also 1g vitamin C
• creatine for carbups - I load in 10-20g creatine monohydrate during my carbups.

awsome that helps out so much i was having to go back and forth with everything, i havent finished the whole book yet (tomorrow i will) so i dont understand the 5 hour refeed thing

my girlfriend she is 5'10, and thats not fare she gets 2 free meals what the hell

and ya where going to follow his workouts with mods like RDL, BIRDDOGS,ETC. just cause i dont want to workout to much with so little calories, plus i cant train to hard with my back healing right now, and were gonna walk our dogs on the none workout days

i planned to run creatine throughout this are you saying only to load only on carbups? or can i do this daily?

 

[Built]

awsome that helps out so much i was having to go back and forth with everything, i havent finished the whole book yet (tomorrow i will) so i dont understand the 5 hour refeed thing

my girlfriend she is 5'10, and thats not fare she gets 2 free meals what the hell

and ya where going to follow his workouts with mods like RDL, BIRDDOGS,ETC. just cause i dont want to workout to much with so little calories, plus i cant train to hard with my back healing right now, and were gonna walk our dogs on the none workout days

i planned to run creatine throughout this are you saying only to load only on carbups? or can i do this daily?

She's tall! Okay, if she is in fact 30% bodyfat, she's also a category II.

This will be her setup as a category II dieter:
171g protein
200 or so tag-along calories per day
883 calories is the lowest she can go.

She will require a full diet break every 2-6 weeks. She gets one free meal and one 5-hour refeed a week. I recommend that she trains after the free meal, and in the middle of the refeed. Load creatine during the refeed - it will enhance reglycogenation.

Her refeed will consist of between 200 and 400g of carb, with protein as usual and fat kept below 50g for the day.
******
Re creatine: you both can take a teaspoon a day, it might not do very much without carbs to help it in but it won't hurt. Load it in during the carbup though, and the free meal if you like you can do an extra teaspoon on top of your normal daily teaspoon.

 

[TheRhino]

She's tall! Okay, if she is in fact 30% bodyfat, she's also a category II.

This will be her setup as a category II dieter:
171g protein
200 or so tag-along calories per day
883 calories is the lowest she can go.

She will require a full diet break every 2-6 weeks. She gets one free meal and one 5-hour refeed a week. I recommend that she trains after the free meal, and in the middle of the refeed. Load creatine during the refeed - it will enhance reglycogenation.

Her refeed will consist of between 200 and 400g of carb, with protein as usual and fat kept below 50g for the day.
******
Re creatine: you both can take a teaspoon a day, it might not do very much without carbs to help it in but it won't hurt. Load it in during the carbup though, and the free meal if you like you can do an extra teaspoon on top of your normal daily teaspoon.

wow thats alot of carbs to put down, i told her about it cause she loves carbs and she got excited but then asked shit will i be able to eat that much.

and ya i didnt think about the creatine not doing anything so ill just do it on carbup and free meal.

about the free meal, ( maybe its later in the book ) but what does that mean? im an ice cream kinda guy ( i can eat a gal. too my self) so can i sit down and eat that or 3 three cheese burgers and a shit ton of french fries , or does it mean i can have one cheese burger and a handful of fries?

 

[TheRhino]

and im currently reading your post on refeeds

 

[est doll]

Hi Built
I left you a message in the doc!
I miss you!LOL!

 

[Built]

Rhino, read the book. All will be revealed.

Re the carbups - stick to white rice, dextrose, potatoes...

est doll, I miss you too.

 

[TheRhino]

Rhino, read the book. All will be revealed.

Re the carbups - stick to white rice, dextrose, potatoes...

ya im gonna finish tomorrow i work 24hrs tomorrow so ill have plenty of time!! thanks for the help so far!

 

[Built]

You're welcome.

Got an exit plan?

 

[TheRhino]

You're welcome.

Got an exit plan?

no not yet where gonna try for 3-4 weeks on then figure out where we wanna go from there, im will end up wanting to bulk up for a few weeks

 

[Built]

Please don't go to "over maintenance" after a crash diet. You'll gain too much fat.

 

[TheRhino]

Please don't go to "over maintenance" after a crash diet. You'll gain too much fat.

is it ok to go back to maintenance after or what do you recomend?

 

[Built]

Please read the book. It's really all in there. I want you to know what you're doing and why. Lyle's writing isn't aimed at the "I don't want to understand it, just gimme a plan" crowd and you deserve to understand the process of what you are getting into, okay?

</tough love>

 

[P-funk]

She's tough but she's fair.

patrick

 

[TheRhino]

Please read the book. It's really all in there. I want you to know what you're doing and why. Lyle's writing isn't aimed at the "I don't want to understand it, just gimme a plan" crowd and you deserve to understand the process of what you are getting into, okay?

</tough love>

o i know i know i am reading it and will finish reading it just asking to see if there are other ideas and opinions. im super excited about doing the diet, i just cant wait to get started on it. and i do want to understand the process.