Rapid Fat Loss 2.0

Nutrition
61

Tomorrow’s my final day on the diet! Here’s what I have planned for the refeed:

i[/i]

2 tree ripe nectarines (3/34/1)
2 slices Ezekiel bread (8/30/1)
2 tbsp blueberry jam (0/22/0)
1 serving Surge Recovery (26/52/0)
1 cup low-fat chocolate milk (11/30/3)
1 scoop Metabolic Drive (20/4/1.5)
1 box mac & cheese (24/153/3)
2 black plums (2/31/1)
2 medium bananas (3/62/1)

Total CHO: 418 g

I had a lot more grains (pasta) last week and no fruit, but I felt like shit for a long time (probably from the high fiber intake). I think tomorrow’s going to be much better with less grains and a good amount of fruit.

62

Round 2 starts today, here are my previous results:

Round 1 Sum up:
10 days with 2 refeeds, was planning to go longer but had a family event which i had to take part in followed by a work-0outing. Decided to cut it short to re-start sooner. May be myself makign excuses for myself but still very happy with the progress and this time planning to do cat 1 head on.

Starter at 184.5 lb.
After a week of refeeding off the diet I am at 179 lb.
Total Lost: 5.5 lbs.

Maintained my strength no-problem, had some very intense work-outs on the diet.
I truly believe that i lost at least 4.5lb of fat.

Today is day 1 of round 2, planning on an 11 day run. Hitting the gym up hard today to kick-start the carb depletion.
This time around i got a few more recipe i plan to try.
-Homemade chicken soup. I believe this suit the diet perfectly. Protein, high sodium and the veggies are allowed. (might taste a bit off since they wont be your typical soup veggies but instead broccoli, asspargus and peppers)

-Last time didn’t use any diet pops, this time i am stacked with Diet Coke.
-Going to make fat-free cheese covered meat balls. (hope these turn out).

I’ll be posting images after this run of the diet. I am already very impressed with the results from ym first round, Love handle area especially.

63

good work on the diet everyone. Keep it up.

.greg.

64

anyone still doing this thing these days? lets here some results damn it! lol

.greg.

65

[quote]gregron wrote:
anyone still doing this thing these days? lets here some results damn it! lol

.greg.[/quote]

I’m 4 days into maintenance, and my weight has gone up 5 lbs tops. I’m surprised at how little weight I’ve gained back, but I’m going to wait till Saturday to post my final results.

66

No pics and no weight, just words. So, after driving myself mad for 16 days, I finally had a proper refeed and never looked back. I felt extremely fatigued and COLD at all times. I am just way too active to be on such a low-cal diet IMO. I’d rather be active and eat more than live like that, mostly because working out is my stress reliever.

I think the RFL worked to get the initial “bloat” out of my gut but I noticed fat loss kind of at a stand still in the latter stages. I have incorporated a cyclic carb approach the past week and have felt amazing and am actually getting leaner. I have found some interesting things about my body by playing with macros and know what things seem to work better for me.

For fat loss, I like cycling, for initial bloat reduction, I would use a keto diet for a few days and for a decrease in body weight number (for a BJJ tournament) I have to stop eating early in the day. These are just things that I have found work for me, I hope this helps anyone out there!

67

I am about to head into a 2 week or more RFL diet for the first time. Long time lurker, first time poster.

Should I log my results into this thread or start a new one?

Thanks for all the help - many of you all really know your sh-t!

68

Post here, good luck!

69

[quote]Mdougherty40 wrote:
No pics and no weight, just words. So, after driving myself mad for 16 days, I finally had a proper refeed and never looked back. I felt extremely fatigued and COLD at all times. I am just way too active to be on such a low-cal diet IMO. I’d rather be active and eat more than live like that, mostly because working out is my stress reliever.

I think the RFL worked to get the initial “bloat” out of my gut but I noticed fat loss kind of at a stand still in the latter stages. I have incorporated a cyclic carb approach the past week and have felt amazing and am actually getting leaner. I have found some interesting things about my body by playing with macros and know what things seem to work better for me.

For fat loss, I like cycling, for initial bloat reduction, I would use a keto diet for a few days and for a decrease in body weight number (for a BJJ tournament) I have to stop eating early in the day. These are just things that I have found work for me, I hope this helps anyone out there![/quote]

well I guess its not for everyone. Good luck with your new approach

.greg.

70

Yeah, I kind of ignored the things I have done in the past that have been successful and tried RFL all out. Having to cut both scale weight and fat for fights in the past, I have never dropped my carbs to zero and have always been successful. I just read too much sometimes and assume I’m so carb intolerant that I can’t have them at all! E

ven after this past years Thanksgiving bloat I utilized a cyclic approach and dropped from 180 to 168 in only about 2 weeks without feeling like death. I’m glad I found an approach that suits me and I firmly believe that to be successful in the long run you have to experiment with your body. This is why it makes forums like this so great, thanks guys.

71

[quote]gregron wrote:

[quote]Mdougherty40 wrote:
No pics and no weight, just words. So, after driving myself mad for 16 days, I finally had a proper refeed and never looked back. I felt extremely fatigued and COLD at all times. I am just way too active to be on such a low-cal diet IMO. I’d rather be active and eat more than live like that, mostly because working out is my stress reliever.

I think the RFL worked to get the initial “bloat” out of my gut but I noticed fat loss kind of at a stand still in the latter stages. I have incorporated a cyclic carb approach the past week and have felt amazing and am actually getting leaner. I have found some interesting things about my body by playing with macros and know what things seem to work better for me.

For fat loss, I like cycling, for initial bloat reduction, I would use a keto diet for a few days and for a decrease in body weight number (for a BJJ tournament) I have to stop eating early in the day. These are just things that I have found work for me, I hope this helps anyone out there![/quote]

well I guess its not for everyone. Good luck with your new approach

.greg.[/quote]

It’s strange, isn’t it? RFL was so easy for me. Never felt like I was starving, and I worked out 4-5 times a week (and hit some PRs actually). The only part of the week that sucked was Saturday night after my refeed because I always felt super bloated/tired.

I leave for Florida tomorrow morning (spring break!), so I don’t know if I’ll be able to give you a final update. But as of this morning (6th day into maintenance), I’m sitting at:

Weight: 178.0 lb (up 3 lb from last day of RFL)
Waist: 33.0" (unchanged)

My macros this week have pretty much been the same at:
P: ~250 g
C: ~250 g
F: ~50 g
Total kcals: 2400-2500

Didn’t realize I’d handle the carbs so well (considering my history of low-carb diets), but I’m feeling pretty good. I’ve been using a few cups of milk as my post-workout drink, but I’ll be stopping that due to gastrointestinal issues. Sticking with SWF pre-workout and Surge Recovery post-workout for the next two days. Don’t plan on doing this forever unless the workouts are so productive that it’s worth the cost.

Hopefully I don’t destroy myself during spring break, but it’s my last college spring break so I don’t really plan on holding back. I’ll assess the damage when I’m back!

72

Day 1 and pretty much every day =

bf = 1.5 cups of egg white/spinach - 55g
snack = shake - 48g
lunch = chicken/broccoli - 52g
dinner = shrimp/allowable veggie - 60g

= 215g of protein.

(Will be adding in a slice of nonfat cheese here or there).

Fish oil
MV
Calcium
HOT-ROX

=

It’s f-cking on.

73

Put on some fat during my week in Florida, but it was well worth it.

Getting back on the wagon tomorrow! Round 2 baby.

74

Gearing up for Round 3 here! Just had 3 weeks diet break, managed to only put on 2lbs during that time, but switching up my fat burner back to HOT-ROX.

Round 1 i used HOT-ROX. Worked brilliantly but it did increase my appetite, but i never had any cravings for anything off the plan.

Round 2 I switched to EC Stack. Supressed my appetite wonderfully, however i found i had cravings for terrible food quite a lot. Also felt guilty buying it over the counter (ephidrine, contained in a chest decongestant) for some reason! Did lose weight but not as much fat as i did in the first round.

So round 3. HOT-ROX seems like a no brainer to me. Gives me the energy to continue working out through-out the week, where as EC Stack made me alert as fuck, but no motivation to get out and lift weights.

196lbs 22% Body Fat 21-03-19. Round 3 here i go!

75

[quote]CptAwesome wrote:
Gearing up for Round 3 here! Just had 3 weeks diet break, managed to only put on 2lbs during that time, but switching up my fat burner back to HOT-ROX.

Round 1 i used HOT-ROX. Worked brilliantly but it did increase my appetite, but i never had any cravings for anything off the plan.

Round 2 I switched to EC Stack. Supressed my appetite wonderfully, however i found i had cravings for terrible food quite a lot. Also felt guilty buying it over the counter (ephidrine, contained in a chest decongestant) for some reason! Did lose weight but not as much fat as i did in the first round.

So round 3. HOT-ROX seems like a no brainer to me. Gives me the energy to continue working out through-out the week, where as EC Stack made me alert as fuck, but no motivation to get out and lift weights.

196lbs 22% Body Fat 21-03-19. Round 3 here i go![/quote]

You could always mix HOT-ROX and EC as long as you keep the dosing at least 4 hours apart. On days I choose to do fasted morning cardio, I’ll take 2 capsules of HOT-ROX about 30-60 minutes before the cardio and then take the EC stack in the early afternoon and once more in the evening. On days I choose not to do morning cardio (like today), I take 3 full doses of EC. HOT-ROX is considerably more expensive than EC, which is why I’ve chosen to take this route.

You mentioned that you didn’t lose as much fat in round 2 as you did in round 1. Unless you regressed (put all the fat you lost back on), wouldn’t it make sense to not lose as much fat the second time around since there isn’t as much fat to get rid of? Just some food for thought.

I’ve never been a big fan of HOT-ROX, mainly because of the jittery feeling it gives me. But people respond differently to different stimulants. I’m perfectly fine with the EC stack, but you may be better off with HOT-ROX. Just make sure to take it on an empty stomach since the presence of insulin blocks the effects of yohimbe (from Lyle’s The Ketogenic Diet book).

First day back on RFL! I’m riding the line between Cat 1 and Cat 2, so for the time being (aka unless Lyle or someone else tells me otherwise), I’ll be following the Cat 1 protocol (11-12 day diet + 2-3 day refeed) with a lower protein intake (1.5x g per lb of LBM instead of the prescribed 2.0x g). I also have a good friend coming down for one evening, so this gives me the flexibility to “carb up” (have a few beers) with her and revert to the Cat 2 protocol.

Current stats:

Height: 5’7"
Weight: 181.4 lb
Waist: 33.75"
BF%: 14.75% (estimated)

Goal: To get to 10-12% BF by May 31st (10 weeks), which is ~1 lb of fat per week (8-11 lb total). I’ll be rotating between RFL and UD 2.0 to get this done.

76

2 days of RFL in the books! The diet itself has been extraordinarily easy. What has sucked big time has been my 2 depletion workouts modeled after the UD 2.0 depletion workouts. If you’re not familiar, it’s 2 full-body workouts. On each day, you hit each body part with 6 sets (4 for biceps and triceps) of 15 reps. Comes out to 44 total sets per day. Pretty brutal if you ask me.

Fortunately, that’s over with, so it should be smooth sailing from here on out :slight_smile:

77

[quote]Drozes wrote:
Round 2 starts today, here are my previous results:

Round 1 Sum up:
10 days with 2 refeeds, was planning to go longer but had a family event which i had to take part in followed by a work-0outing. Decided to cut it short to re-start sooner. May be myself makign excuses for myself but still very happy with the progress and this time planning to do cat 1 head on.

Starter at 184.5 lb.
After a week of refeeding off the diet I am at 179 lb.
Total Lost: 5.5 lbs.

Maintained my strength no-problem, had some very intense work-outs on the diet.
I truly believe that i lost at least 4.5lb of fat.

Today is day 1 of round 2, planning on an 11 day run. Hitting the gym up hard today to kick-start the carb depletion.
This time around i got a few more recipe i plan to try.
-Homemade chicken soup. I believe this suit the diet perfectly. Protein, high sodium and the veggies are allowed. (might taste a bit off since they wont be your typical soup veggies but instead broccoli, asspargus and peppers)

-Last time didn’t use any diet pops, this time i am stacked with Diet Coke.
-Going to make fat-free cheese covered meat balls. (hope these turn out).

I’ll be posting images after this run of the diet. I am already very impressed with the results from ym first round, Love handle area especially. [/quote]

D,

Any updates on your progress for Round 2?

78

I’m planning on starting this diet next week, so far I’ve been hearing some good things.

The book states that it’s possible to lose between 10-20 pounds, of which 4-7 pounds pure fat in 2 weeks. I’m gonna lowball it, so is 5 kg (11 pounds) a reasonable goal for 14 days (not taking into account excessive water loss, just a reasonable amount)

Also, I’ve been hearing about EC stacks. I thought ephedrine was illegal? I’ll take a fatburner though, hope it helps.

79

[quote]Sick Rick wrote:
I’m planning on starting this diet next week, so far I’ve been hearing some good things.

The book states that it’s possible to lose between 10-20 pounds, of which 4-7 pounds pure fat in 2 weeks. I’m gonna lowball it, so is 5 kg (11 pounds) a reasonable goal for 14 days (not taking into account excessive water loss, just a reasonable amount)

Also, I’ve been hearing about EC stacks. I thought ephedrine was illegal? I’ll take a fatburner though, hope it helps.[/quote]

Read pg. 64. There’s a pretty good discussion on the legality of ephedrine HCl and why it causes problems for some people.

And re: weight loss, I wouldn’t even think about it. As long as you’re following the diet, you should be good to go.

I just finished the diet portion of the diet (I start my refeed tonight). I’m only down 6.4 lbs after 11 days on the diet (today’s day 12), but my waist has gone down 1.5". We’ll see how things are come Sunday/Monday when I’m done with my refeed.

80

Day 1 / Round 1

Stats:
Height: 5’11"
Weight: 190.6 lbs
Waist: 35.5 in
BF: 15% (7 site caliper and bf scale)
Cals: 1000

Lets see how this goes.