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Rapid Fat Loss diet by Lyle McDonald
jzpowahz
Well-known member
In the gym I was fine. I set PB's for my 8x3 workouts in the first week. I then dropped back to 75% of 8x3 for the second week. Outside of the gym was where the energy levels were lower. My sleep was bad with this diet though so that would have contributed. Post refeed I just set a squat PB at 160kg (which I got pinned on 3 days before I started RFL) and a chinup PB also. Couldn't quite make the trifecta with the deadlift on the same day but I'm trying again on Friday.
The workouts are to retain LBM while cutting not add though so they specifically say not to try and do too much.
The workouts are to retain LBM while cutting not add though so they specifically say not to try and do too much.
nazzysmith
kuncesmith
Bump
kaz
iLift
Thanks Naz!
nazzysmith
kuncesmith
jzpowahz
Well-known member
Just posting in here as I'm doing another round of RFL.
Did Smolov last month and ate heaps. Worked as squat went form 160 to 170kg in 3 weeks
Put on some fat though as got a bit wild at times
Starting weight 81.4kg. Abs accumeasure was 14mm.
I did 5 days RFL last week. Then had a party on the weekend so lots of drinking/dancing. I decided to do a more moderate carb up yesterday at around 2.5g/lb of LBM carbs as I was feeling a bit drained.
Currently 79kg and abs at 11mm after 7 days (including carb up). 6700cal deficit for the week.
Another 6 days to go Shredded for Hawaii trip (next week) is the plan.
Did Smolov last month and ate heaps. Worked as squat went form 160 to 170kg in 3 weeks
Put on some fat though as got a bit wild at times
Starting weight 81.4kg. Abs accumeasure was 14mm.
I did 5 days RFL last week. Then had a party on the weekend so lots of drinking/dancing. I decided to do a more moderate carb up yesterday at around 2.5g/lb of LBM carbs as I was feeling a bit drained.
Currently 79kg and abs at 11mm after 7 days (including carb up). 6700cal deficit for the week.
Another 6 days to go
Shredded for Hawaii trip (next week) is the plan.Just posting in here as I'm doing another round of RFL.
Did Smolov last month and ate heaps. Worked as squat went form 160 to 170kg in 3 weeks
Put on some fat though as got a bit wild at times
Starting weight 81.4kg. Abs accumeasure was 14mm.
I did 5 days RFL last week. Then had a party on the weekend so lots of drinking/dancing. I decided to do a more moderate carb up yesterday at around 2.5g/lb of LBM carbs as I was feeling a bit drained.
Currently 79kg and abs at 11mm after 7 days (including carb up). 6700cal deficit for the week.
Another 6 days to go
Hey JZ have you got a ebook or link or anything you could flick me on this diet. Let the old gut go a bit and need to rein it in before I need new pants.
Alpha Moth
New member
forwarded this to my sister around 2-3 weeks ago because she was desperate and this is the only thing i could think of.
she's lost around 5kg so far.
she is more than 15% though.
she's lost around 5kg so far.
she is more than 15% though.
KungFooGoo
Gangster
May you please be able to tell me why kind sir? Real briefly...
jzpowahz
Well-known member
Alpha Moth: I should have said 15% for guys and 24% for girls as that is cat 1 levels.
Kungfoogoo: because of the protein requirements. As a cat 1, you get more protein and hence more cals. If you have higher BF% you eat less. I'm on 1200-1300cals basically. So my reasoning is that most people would not handle 1000cals or less. Some can but I wouldn't recommend it personally.
Kungfoogoo: because of the protein requirements. As a cat 1, you get more protein and hence more cals. If you have higher BF% you eat less. I'm on 1200-1300cals basically. So my reasoning is that most people would not handle 1000cals or less. Some can but I wouldn't recommend it personally.
MaxBrenner
New member
I'll also add that someone at 15% can get to below 10% with out the need of extreme calorie restriction etc also.
Alpha Moth
New member
can someone give me some good reasons why extreme calorie reduction is insane and stupid?
my girlfriend is eating around 700 calories a day, and she says "i dont see how it's unhealthy if i'm eating vegies meat and fruit"
my girlfriend is eating around 700 calories a day, and she says "i dont see how it's unhealthy if i'm eating vegies meat and fruit"
jzpowahz
Well-known member
preservation of lean body mass. Hence why this diet is based around LBM and targets that.
If you eat at a massive deficit and don't get adequate protein then as you are losing weight, you're body is going to want to use LBM for fuel as well as fat. Lower LBM = Lower BMR = higher chance of gaining weight again when you go back to eating "normally".
If you eat at a massive deficit and don't get adequate protein then as you are losing weight, you're body is going to want to use LBM for fuel as well as fat. Lower LBM = Lower BMR = higher chance of gaining weight again when you go back to eating "normally".