Most recommend/prefer a slower approach to fat loss to keep sane, always have have another gear to go into and to preserve as much muscle as possible. However, I noticed that in most prep logs and fat loss threads the people have 20+ lbs of fat to lose (I am aware some are trying to get contest shredded).
CT wrote: "This is one problem I see with a lot of people attempting a body transformation: they do too much too soon. They set their caloric intake at a super low level from the start, perform tons of cardio, and use all the fat loss supplements known to man. They lose fat fast, but eventually the body will adapt and they’ll stop progressing.
Where can they go now? They can’t cut calories even more without risking muscle loss, they can’t add more training without interfering with that little thing called life, and they don’t have any more fat burners to add to their arsenal. Bottom line: they’re stuck!"
But, if one only wants to lose 10 lbs of fat would a more extreme approach be “OK” as the goal will be met before the body adapts and stalls?
I’ve seen lots of advice for longer, prep cuts, trying to keep cals as high as possible over the course of 16, 24, however many weeks. But it would be cool to see recommendations for shorter, 4-8 week cuts of 10-15 lbs.
Yes, you can easily drop 10lbs in 30 days. Easily.
But, the 10lbs you drop is not likely to be 10lbs of fat alone.
Even though the body does not have time to adapt to the new fuel restriction, it still has time to enter a catabolic state.
On a couple of occasions I have lost 20lbs in 30 days, with relative ease.
But with the caloric defecit and the volume of training I did lose muscle mass, a lot of fluid and certainly strength too.
You may be correct in estimating 10lbs of fat loss will get you shredded.
But if you lose those 10lbs quickly, you wont lose all of the fat you want.
You’ll probably just be a less muscular version of your earlier self with bodyfat still above your ideal level.
That and REALLY hungry.
[quote]usmccds423 wrote:
10lbs in 30 days seems pretty crazy. I’d be afraid of rebounding worse than I was before.[/quote]
THIS x 1000. I’ve rapidly lost a lot of fat and regain them back + more so many times I’ve probably lost more than 120lb of fat in total. I never saw the point of a slow cut (despite many experts advocating it) and I tend to cut calories very drastically to an almost psmf level, walking everyday and using EC stacks all at the same time. It worked obviously, but it’s when I stop dieting that the horror occurs. And it’s not like I’m pigging out as well.
After reaching my goal weight, I go straight to a 300 calorie above maintenance (or what should be my maintenance at that weight) to start a lean bulk. But within a few weeks I’m nearly back to where I was before. Kept thinking that a slow gradual decrease or increase is a waste of time, failing to realize that the body is not a bank where you your balance just depends on the amount you withdraw or deposit.
CT was right, losing fat and/or gaining muscle is a very emotional thing, you really want it and you want it now. Just like how you can’t really force feed your muscles to grow you shouldn’t force extreme fat loss as well if you want long term progress. I’d understand if it’s for some sort of event like a reunion and you wanna impress your high school ex or you’re way behind schedule for a competition. Although I have zero experience in getting to competition level leanness so I can’t say for sure about that.
RFL enough said. Lost 13lbs in 7 days and 4 was fat. It was hell it sucked but it worked well. As long as you don’t do something stupid after it will take a long time to gain that 4lbs of fat back. I’d rather do that than take 4 weeks to do it
[quote]ryanbCXG wrote:
RFL enough said. Lost 13lbs in 7 days and 4 was fat. It was hell it sucked but it worked well. As long as you don’t do something stupid after it will take a long time to gain that 4lbs of fat back. I’d rather do that than take 4 weeks to do it[/quote]
[quote]ryanbCXG wrote:
RFL enough said. Lost 13lbs in 7 days and 4 was fat. It was hell it sucked but it worked well. As long as you don’t do something stupid after it will take a long time to gain that 4lbs of fat back. I’d rather do that than take 4 weeks to do it[/quote]
How’d does RFL work?[/quote]
Lyle McDonald. It’s a protein modified sparing fast. Very extreme and works very well the rebound you need to be sensible though
[quote]ryanbCXG wrote:
RFL enough said. Lost 13lbs in 7 days and 4 was fat. It was hell it sucked but it worked well. As long as you don’t do something stupid after it will take a long time to gain that 4lbs of fat back. I’d rather do that than take 4 weeks to do it[/quote]
How’d does RFL work?[/quote]
Lyle McDonald. It’s a protein modified sparing fast. Very extreme and works very well the rebound you need to be sensible though [/quote]
[quote]ryanbCXG wrote:
RFL enough said. Lost 13lbs in 7 days and 4 was fat. It was hell it sucked but it worked well. As long as you don’t do something stupid after it will take a long time to gain that 4lbs of fat back. I’d rather do that than take 4 weeks to do it[/quote]
How’d does RFL work?[/quote]
Lyle McDonald. It’s a protein modified sparing fast. Very extreme and works very well the rebound you need to be sensible though [/quote]
[quote]ryanbCXG wrote:
RFL enough said. Lost 13lbs in 7 days and 4 was fat. It was hell it sucked but it worked well. As long as you don’t do something stupid after it will take a long time to gain that 4lbs of fat back. I’d rather do that than take 4 weeks to do it[/quote]
How’d does RFL work?[/quote]
Lyle McDonald. It’s a protein modified sparing fast. Very extreme and works very well the rebound you need to be sensible though [/quote]
Side note. When posts or ads or claims of weight loss are made, they are accompanied by inches lost. Is there a standard for where these measures are taken?
If I measure my upper abdomen, middle and lower, a 3" loss shows as 9 (if even) inch loss.
Just curious
