As a diabetic, I gotta disagree about glucose tabs. grossy wossy.
[quote]bugeishaAD wrote:
Ego stroking ftw!
So I’m officially finishing up Day 1 of a planned two-week stint of Lyle McDonald’s Rapid Fat Loss (RFL). Something vastly different than I’ve ever done before, but hey, I like to get my hands dirty. Going into my PWO meal, I’ve eaten approx. 600kcal today (lol) and I feel pretty decent. Had a good Hams / back / bi session just now, too! Only carbs I’ll have for the next 5 days will be 2 glucose tablets pretraining (WHICH TASTE FUCKING AWESOME I MIGHT ADD). If I start to feel really shitty later in the week, I might up that to 3 or 4. W/e.
Oh I guess I’m kind of deloading this week. Will leave a little more in the tank and reduce volume by about 20%.
Warmup
Deadlifts - really want to find a groove again pulling from the floor. Mixed grip felt better than it ever has, which is nice. 405 didn’t feel heavy in my hands and all the reps went up smoothly.
135 x 5
225 x 3
315 x 3
365 x 3
405 x 3 x 3
Deadstop SLDLs - thank you Evan. Great movement. Nice hard squeeze at the top, 2-3 count negative.
225 x 10, 10, 10
Lying leg curls
120 x 15
140 x 11
150 x 9 drop 90 x 8
Kayak rows w/ a hard squeeze / sternum pullups SS - brutal as I was already pretty wiped.
3 supersets, roughly 6-8 reps / 4-5 reps respectively
Fatman rows aka bodyweight rows - feet were pretty high up so they were tough
bw x 10, 10, 10
Old-school t-bars - it was all set up so i thought why not. Never do these cuz my leverages make it kinda awk.
2 plates x 10
3 plates x 10
4 plates x 10
Pulldowns
120 x 10
160 x 10
210 x 10
Lat stretch.
Preacher curls - i did them kinda weird. Stood over the bench so it was real steep. Very slow negative, hard squeeze
10/side x 12
15/side x 10
20/side x 10
25/side x 10
15/side x 10
10/side x 10
hard DC bicep stretch, FIN.
I totally undershot my protein intake I see now as I look at my food log. WHOOPS. looks like Ima need 2 PWO meals. Could be worse. 
[/quote]
If i remember correctly which i usually do
I havent read the book btw but
I think its 2 weeks is the max amount of time when you can go all out with strict diet tons of training and not lose muscle tissue however you most likely will lose strength with this, Ive done crash diets in the past and I remember my bench going down each week and it doesnt come back instantly usually
your insulin sensitivity will be good but the majoority of the loss will still be water and glycogen
its a good idea for fat people because they might lose 20lbs in 2 weeks but thats not 20lbs of fat by any means
Im only coommenting on this because i have lots of experience with these types of diets unfortunately
I used a 5 day protein only days in my bulks so I could rebound constantly but i was all out gaining and it also i believe kept me from being fatter then i would of been without doing it
You might be fine though so take this with a gran.5 of salt lol
My body needs lots of carbs or i fade away and get fat at the same time…
You might lose no srtength but i know if i did it id lose 10-20lbs on a few lifts not all though
Im not saying not to do it though Im just discussing to get your opinions etc btw ha
Bug is doing a fat loss program? I thought you had to have fat to lose it. But, I’m just ignant.
[quote]bugeishaAD wrote:
Oh plz Ashy, you’re gonna be at Synergy’s level by late 2012 the rate you’re improving.
[/quote]
One can dream
D-Cup - the hottest diabetic in ze world!
Aggar - Thanks for your insight and commentary. Some other guys from the old BOI have been running the RFL with quite a bit of success, so I’m hoping I do the same. If I lose a tiny bit of strength, I’m sure it’ll be temporary and will come back. I’m only planning 2 weeks, so it will be over before we even know it.
I’ve never done anything like this before so a lot of this is just to have a learning experience. It seems like a better idea for decently lean guys, IMO, who only need to diet for maybe 2 weeks and wanna lose maybe 5-7lbs of fat to get just a notch leaner in a short amount of time. That’s all I want, at least. We will see. I will keep volume pretty low on bench work and hopefully next week I’ll still put up decent numbers.
Ashy - HA. I’m not that lean tbh. Just good at making pics look good. 
Those deads were sumo amirite.jpg?
Looked like some fun training!
RFL for bug? I’m very interested to see how this turns out. I’m gonna PM you tomorrow.
Are you on a quest for 0% bodyfat? lulz
[quote]bugeishaAD wrote:
D-Cup - the hottest diabetic in ze world!
Aggar - Thanks for your insight and commentary. Some other guys from the old BOI have been running the RFL with quite a bit of success, so I’m hoping I do the same. If I lose a tiny bit of strength, I’m sure it’ll be temporary and will come back. I’m only planning 2 weeks, so it will be over before we even know it.
I’ve never done anything like this before so a lot of this is just to have a learning experience. It seems like a better idea for decently lean guys, IMO, who only need to diet for maybe 2 weeks and wanna lose maybe 5-7lbs of fat to get just a notch leaner in a short amount of time. That’s all I want, at least. We will see. I will keep volume pretty low on bench work and hopefully next week I’ll still put up decent numbers.
Ashy - HA. I’m not that lean tbh. Just good at making pics look good. ;)[/quote]
Yeah actually now that Im thinking about it now you are leaner then I was by a fair bit when I did it so it probably would be better for you then me, goodluck though dude In any event in 2 weeks you shouldnt lose muscle and youl probably get exactly what you want in the end haha
pbclax – Nah dude, not even sumo. I actually was just doing the splits all the way down to my vagina, and curling the weight up. So 405 is actually a curl PR! u jelly broham?
greg – yessir! I’m sure the cumulative cal deficit will build up, BUT, yesterday’s eating was easy-peasy (lol @ barely 1000kcal), and I feel normal this morning. Using supplements like Humapro help, IMO, as they won’t add to my protein or calorie intake, but have similar effects. Maybe it’s like cheating? idk.
Regardless, I’d rather go hard for 2 weeks and get this done than do a 6-8 week traditional diet where I take some time to get the ball rolling. I think we are good candidates being in the 11-13% bf range where some extreme quick and dirty fat loss with good supplementation and training could accomplish that look quicker. If you really wanna get all the way to 200, you could do like, say, 2 weeks RFL, 2 weeks maintenance, then another 2 weeks RFL and be done. Idk. Trying new stuff is definitely fun, and LOL @ eating so little my first week of work next week.
ho – yarite. you mom said she only dates guys with sub 4% bf, so I’m trying to get there. But really, I just wanna get back down to the real 10% ish range.
Aggar – Thank you my dude! I hope so…
Movers just called they will be picking up my furniture tomorrow, so I need to go find a mattress cover and bubble wrap for my stuff. Comparing prices at UHaul, Office Depot, Staples, etc. Any suggestions?
[quote]bugeishaAD wrote:
pbclax – Nah dude, not even sumo. I actually was just doing the splits all the way down to my vagina, and curling the weight up. So 405 is actually a curl PR! u jelly broham?
[/quote]
L.O.L.
I think I’ll include “Splits all the way down to my vagina curls” in my next routine.
Thanks Bug!
Are you comparing prices for the truck, or for boxes and bubble wrap type stuff?
Flash – yeah, I shopped around, and found pretty reasonable rates for the movers, and I could get better prices online, but since I’m really not taking too much, it’s not a big deal. I have to get it kinda last minute anyways (I thought I had till the end of the week). Gonna go to CostCo as I think they have pretty decent deals.
[quote]bugeishaAD wrote:
Flash – yeah, I shopped around, and found pretty reasonable rates for the movers, and I could get better prices online, but since I’m really not taking too much, it’s not a big deal. I have to get it kinda last minute anyways (I thought I had till the end of the week). Gonna go to CostCo as I think they have pretty decent deals.[/quote]
I’ve had better luck with Budget than anyone else. Uhaul says they’ll match any price but it’s generally such a hassle that it’s not even worth it. If you look online you can typically find discounted rates, and if you call ahead and mention it they’ll honor it. Moving from Portland back to Texas I went Budget and they gave me a killer deal that was something like 400 bucks less than what Uhaul quoted me. I was actually at a Uhaul when the guy started adding all these ridiculous charges and I googled other places on my phone, talked with Budget, got a monster deal (comparitively) and told the Uhaul clown to go fuck himself. Definitely worth looking into.
EDIT: I moved everything myself so having/hiring movers probably changes the dynamics.
^ haha, yeah, I’m not taking a car so didn’t wanna make a superfluous drive up, blahblah. I did some basic analysis of different options and this was the best.
Got my bubble wrap and mattress cover. Now gonna wrap everything and tomorrow morning it goes!
Chest and tris this evening, which is always exciting! I might go for some heavy singles for shits and giggles.
When will be my turn to see you?
Please respond.
Sooooo, when are you joining the dark side and doing the Powerlifting for Bodybuilding thingy ?
And I don’t mean the super supp dark side, just the one that will get you gaining weight AND STOP BEING SO PHATOPHOBIC.
[quote]DeltaOne wrote:
Sooooo, when are you joining the dark side and doing the Powerlifting for Bodybuilding thingy ?
And I don’t mean the super supp dark side, just the one that will get you gaining weight AND STOP BEING SO PHATOPHOBIC.[/quote]
Not gonna happen. I mean, who wants to gain weight and get strong when you can just take a new picture of yourself every week and make all the t-nat homies swoon
[quote]ajweins wrote:
[quote]DeltaOne wrote:
Sooooo, when are you joining the dark side and doing the Powerlifting for Bodybuilding thingy ?
And I don’t mean the super supp dark side, just the one that will get you gaining weight AND STOP BEING SO PHATOPHOBIC.[/quote]
Not gonna happen. I mean, who wants to gain weight and get strong when you can just take a new picture of yourself every week and make all the t-nat homies swoon :)[/quote]
Oooohhhh shit!
[quote]SSC wrote:
[quote]ajweins wrote:
[quote]DeltaOne wrote:
Sooooo, when are you joining the dark side and doing the Powerlifting for Bodybuilding thingy ?
And I don’t mean the super supp dark side, just the one that will get you gaining weight AND STOP BEING SO PHATOPHOBIC.[/quote]
Not gonna happen. I mean, who wants to gain weight and get strong when you can just take a new picture of yourself every week and make all the t-nat homies swoon :)[/quote]
Oooohhhh shit![/quote]
oh damn yeah! Being strong is so lame… bug never goes over 135 for anything and look how he turned out.
165 - r u mirin skinnyfat aesthetics? Please respond.
Delta - There is no plan in the near future to completely stop caring about appearance and bulk balls out. Dieting sucks too hard to not pay attention to what I’m eating in the “off season”. I will gain some weight this winter / spring though.
aj - w/e.
Today was kind of a strange and stressful day in my personal life and all the running around for the move is obnoxious on low calories. I’ll spend the next few hours continuing to bubble wrap my stuff – didn’t realize how long this shit took. I dunno if it was diet related or not, but I started getting a headache in the late afternoon/early evening, but I knew once my workout drinks started going down, I’d feel better (and I did). Workout went pretty well, all things considered. I also had 3 (gasp) glucose tabs instead of the recommended 2 b/c of this headache, bringing me up to a whopping 12g (yes, 12) carbs for the day. SUCK IT TREBEK.
Warm up
Bench press - setup felt decent today, just these benches suck for unracking
bar
95 x 5
135 x 5
185 x 3 - this is the set I can usually tell how I’ll feel for the day. It was a bit sluggish. :-/
225 x 3
275 x 2 - not as fast as I’d have hoped.
315 x 1 - shitty lift off, but still went up fast. Definitely not as confident on the bench today as I was for last week’s 305 x 7+1, but I wanted to hit a few heavy singles.
335 x 1 - got a bigger guy I’ve used before to lift off. Faster than 315.
355 x 1 - smooth rep. With a good setup and maybe if I had eaten a poptart, I think I coulda squeaked out 370 today.
Incline DB press
70s x 6
90s x 6
125s x 6 - should a little tight, but these all felt fine. Another 2 or so in the tank.
Cross-body one-armed HS incline press
1 plate x 12 LR, 12 LR, 12 LR
Fly machine
3 sets of 10, squeezed.
Close grip floor press, paused
135 x 10
185 x 10
225 x 8 drop 135 x 8
Rope pressdown / Cordova extensions supaset
3 supersets.
Tricep stretch.
Some more stretching and stuff for shoulders and that was it. Off tomorrow. Lyle doesnt want you to train too much on RFL but I hate off days when dieting cuz I just think about food all day. :-/ I have a happy hour I’m going to tomorrow night that I will likely call my “free meal”.