This diet is intended to be a very aggressive keto diet - its very simple and relies on the PB for the fats & proteins. But I guess you can also comment on the carbs that come with it. But anyway this is how THIS diet is defined, its not a list of stuff randomly put together.
Rapid Fat Loss aka Lyle's PSMF does NOT rely on peanut butter for protein. This is not a fat and protein keto diet. This is a protein sparing modified fast, and it has very specific guidelines that are built around three sex-specific bodyfat categories.
Besides, peanut butter contains very little protein. Most folks probably think of and use peanut butter as a fat source.
Okay, you need to rethink this.
The PB should probably go. As has been said, it's too calorically dense and has a lot of fat/carbs. Plus, it probably won't fill you much.
Exactly.
You're at about 140lbs. of LBM. Protein intake should be at least 1.5g/lb. of LBM. So at minimum you should be getting 210g of protein per day, which you don't seem to be getting with the diet you provided in the OP.
Maybe let's back up. What is your purpose for running this? Are you planning on doing it for 30 days or something like that?
Sassy, he's a Category II dieter, and will be a Category I dieter when he drops below 164. The timelines and refeeds are specific to the Category.
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I sent this earlier to the OP by PM but will post this up here as well for background, for those of you who may be unfamiliar with RFL.
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You are starting this as a category II dieter, and may transition to a category I dieter when you drop below 164 lbs.
As a category II, you will consume 1.25g protein per pound LBM (about 900 calories including 200 or so tag-along calories from fish oils and leafy greens), and lift twice a week. You may walk up to an hour a day if desired.
Supplements will include 1g potassium, 1g calcium, 500mg magnesium, 10g fish oil, a multivitamin, and 1g vitamin C.
You get one modest "free" meal per week if desired, and one mandatory 5-hour carbup. The carbup is low-fat, with protein the same as you will have been running (ie, for you, about 175g) and anywhere from 200-400g carbohydrate, mostly in the form of fairly refined starches, such as white rice.
When you hit 164 you may transition to category I, which is 2g protein per pound LBM. Note that your calories will now increase to about 1320 or so a day. Workouts are as they were before, but you don't get a free meal and you continue this for about 12 days - and then do a two-day carbup.
Day 1
140g pro
560-840g cho
<50g fat
Day 2
140g pro
280-420g cho
<50g fat
The workouts I like to do are these, and I train every third day:
(All exercises done as 3 X 5-8 reps)
Workout A
Squats
T-Bars or other row
Bench press - flat or low incline
Workout B
Hang clean and press or corner press
Romanian Deadlifts
Chins
Not trying to be sarcastic, but have you read the book?
(That was fun)
