Lyle McDonald's Ultimate Diet 2.0

Nutrition
101

[quote]dg401 wrote:
Insane V taper going on there… I’m looking to start UD when I get down to a respectable BF.

Has anybody used Lyle’s Rapid Fat Loss Handbook? I bought the thing and I’m a bit hesitant to do it… He’s recommending 400-800 calories a day.[/quote]

Hey dg, I’ve skimmed through it and I think GetSwole is right. Its for people that are pretty lean to begin with and only made to do in short bursts. Its like a crash diet. If you decide to go through with it, I’d be interested in your progress.

102

[quote]jimboman wrote:

Been following this thread with a LOT of interest, and have to say you look pretty god damned ripped.

Man, that there is a serious BINGE. I don’t think I’ve ever tried Carb Cycling at this level before. Would you recommend it for someone @ 10%ish, looking to get down to, say 6-7%ish?
[/quote]

The diet is ideally for people starting at least 12-10% BF. If you want to try to switch things up, I’d say give the diet a read. It can definitly take you to where you want to go.

103

What does everyone think. I screwed up Monday. Followed plan on Tuesday, did an additional depletion workout out yesterday and have my tension workout scheduled for tonight.

Usually, this workout is followed by the weeks carb up, however, I don’t know if I ‘need’ it this week and had originally planned to skip it this week (because of previous asshat behavior).

Im now changing my thoughts and am thinking about going through with it anyway. Im all ears for your opinions guys.

104

I’d do it. I know that if I skip one to make up for cheating…I usually just break down and cheat again and its hard to ever really get back on track

105

Thats exactly how Im thinking. I figured I would eventually crave some carby stuff by the time the weekend rolls around and possibly crack. Im going to through with the carb up.

106

I’m a bit tired right now, so I’ll post a summary sometime tomorrow.

I can say for sure though, in the book he seems to promote the diet for pretty much anybody. He lists three categories of people for determining how to do the diet:

The table is as follows:

Category Male BF% Female BF%
1 15% and Lower 24% and lower
2 16-25% 25-34%
3 26%+ 35%+

107

Have you decided if you’re going to give it a try or are you still on the fence?

108

For the record, I’m 26% according to calipers. Normally, I’d just follow a regular clean cutting diet like PN. But, I moved a year and a half ago and went from 16% at 185 to 26% at 215.

I am supposed to visit in December and due to pride (and I suppose insecurities) I do NOT want to go visit looking worse than before. Which is why I’ve been debating between the V-diet and RFL by Lyle.

Maybe somebody could give some input on this, especially GetSwole, who if I remember correctly did the v-diet?

Edit: I’m a bit on the fence, it just seems ridiculously ridiculous. By the way Elusive, sorry for stealing your thread for this short while…

109

I don’t mind at all. If everyone wanted to post their dieting trial and errors on this thread, I think it would be good for people to observe and learn from.

110

I’m going to bed now so I’ll answer in more detail tomorrow.

But, I think you should not do a crash diet. You have 4-5 months, I lost about 55-60 lbs in a period of that time in 2007 through low carbs, lifting weights, and cardio. I don’t think the v-diet was a good choice in hindsight, I feel there are better things, particularly for the beginning dieter.

I think you should get on a good solid eating plan and start losing fat, lose a good amount through traditional means then, around the end of October, consider a 4 week run or so with something more extreme like the rapid fatloss handbook.

Anyway, I’ll be happy to be more specific in the morning.

111

Hows it coming elusive? Still working hard?

112

In short, no. My last carb up on Friday, AGAIN, did not go well. Sat, Sun, and today I have been eating whatever I like. I’ve gave the UD 2.0 three weeks, and personally it doesn’t agree with me. I’ve been taking time off from dieting, while I plot my next move. Probably something with moderate carbs throughout the day or a less severe carb cycle.

113

i ran through a few cycles of it…out of curiosity. very technical but effective. I even emailed Lyle complimenting him and he was kind enough to give me some good tips.

114

[quote]elusive wrote:
In short, no. My last carb up on Friday, AGAIN, did not go well. Sat, Sun, and today I have been eating whatever I like. I’ve gave the UD 2.0 three weeks, and personally it doesn’t agree with me. I’ve been taking time off from dieting, while I plot my next move. Probably something with moderate carbs throughout the day or a less severe carb cycle.[/quote]

You sound like me.

I’ve recently been stuck in the eating what I like category.

'Cept I’ve been there on and off for about 3 weeks. I need to get back on track. But its hard when theres not visible fat gain and I sleep better and am happier. 'Cept I feel guilty lol.

Point is, totally normal what your going through. It sucks though cuz it kind of makes you feel guilty after dieting hard for a long time.

115

[quote]GetSwole wrote:

You sound like me.

I’ve recently been stuck in the eating what I like category.

'Cept I’ve been there on and off for about 3 weeks. I need to get back on track. But its hard when theres not visible fat gain and I sleep better and am happier. 'Cept I feel guilty lol.

Point is, totally normal what your going through. It sucks though cuz it kind of makes you feel guilty after dieting hard for a long time.[/quote]

I can completely relate. My sleep is amazing, I can pass out when ever I hit the pillow now. I feel better in the gym, just more energetic overall. I am visibly fatter… which is a shame, because I dieted so long and hard. I want to get back on track, but to get to where I want to get to (BF% wise), I estimate another two months of dieting(which sucks).

Im thinking this now:
Protein: 200 grams daily
Carbs: 200 grams daily
fats: 40 grams daily
kcals: 1960 daily

I do total body workouts 4x weekly (60-90mins)
Longer duration, low intensity cardio on training days (1 hour)
HIIT on off days.

I plan adjusting the macros after seeing progress, or lack of progress. HOPEFULLY, I can get back on track tomorrow.

116

I look fatter, but I’ve switched back to keto for 4-5 days and am back where I was mostly. I think your probably just holding a good bit of water, particularly since you just started the carbs back. The first week I did it my feet got swollen and I was just holding tons of water.

You might have put some fat on but probably not much, probably more water.

It is shame, but I swear I can’t shake this feeling of “I don’t care if I’m a little fatter…I feel so much better and happier”.

It kind of sucks and I’m trying to get out of it but I dunno. I keep trying to get back on track and I do alright for 3 days or so but then I crack.

Its tough.

117

[quote]elusive wrote:
GetSwole wrote:

You sound like me.

I’ve recently been stuck in the eating what I like category.

'Cept I’ve been there on and off for about 3 weeks. I need to get back on track. But its hard when theres not visible fat gain and I sleep better and am happier. 'Cept I feel guilty lol.

Point is, totally normal what your going through. It sucks though cuz it kind of makes you feel guilty after dieting hard for a long time.

I can completely relate. My sleep is amazing, I can pass out when ever I hit the pillow now. I feel better in the gym, just more energetic overall. I am visibly fatter… which is a shame, because I dieted so long and hard. I want to get back on track, but to get to where I want to get to (BF% wise), I estimate another two months of dieting(which sucks).

Im thinking this now:
Protein: 200 grams daily
Carbs: 200 grams daily
fats: 40 grams daily
kcals: 1960 daily

I do total body workouts 4x weekly (60-90mins)
Longer duration, low intensity cardio on training days (1 hour)
HIIT on off days.

I plan adjusting the macros after seeing progress, or lack of progress. HOPEFULLY, I can get back on track tomorrow.[/quote]

Wow 2 more months? You trying to get into near contest condition?

To really where I’d like to be (where you were in your recent pics) I would estimate myself to need 10 really good weeks of dieting.

Depressing, to say the least. I’m living at home right now, I’ll be moving back to school in 4 weeks. It’s so much easier to diet there, if I could just get the ball rollin’ and finish up there it’d be nice. At school I only buy the food I need, nothing extra, so cheating becomes impossible.

118

[quote]GetSwole wrote:
Wow 2 more months? You trying to get into near contest condition?

To really where I’d like to be (where you were in your recent pics) I would estimate myself to need 10 really good weeks of dieting.

Depressing, to say the least. I’m living at home right now, I’ll be moving back to school in 4 weeks. It’s so much easier to diet there, if I could just get the ball rollin’ and finish up there it’d be nice. At school I only buy the food I need, nothing extra, so cheating becomes impossible.[/quote]

Yeah, I’d like to get as lean as I possibly can. Its more to do it for experience, to say I’ve been there. The thought of 8 more weeks (10 weeks in your case) of dieting is completely uninviting. When it comes down to it, theres absolutely no fun in dieting (except for results). I don’t dorm, I travel locally to college, but school has always kept me on track. I have to schedule things more precisely around my school days to stay on track. It helps me stay more focused. Sitting around with nothing to do somedays, leaves me with cravings for foods, ect.

119

Sorry to hear that it’s not going well. I just finished eight weeks of a keto diet - nothing but meat, poultry, eggs, nuts, green vegetables, green tea and water. That’s it. No carbs AT ALL except for fruit and rice every 28th day. The result: 7% drop in bodyfat. (I’m still going to see where this path leads - I’m 11% aiming for 8%)

Heavy training 4 times per week. No cardio at all.

If you’ve got the desire and the discipline I recommend it.

120

Congrats on your fat loss. I did a keto approach for 2 months before switching into a carb cycle. It worked great for me, but I felt my workouts suffered, then I hit a fatloss wall. I decided to switch over to a diet with more carbs, then that worked. My body seems to handle carbs well, so I can get away with both approaches.