Rapid Fat Loss 2.0

Nutrition
141

Hey guys,
Started this yesterday because I have been more than lazy and I have really let my eating habits slide.
Starting this as a cat 3 at 213lbs and one could only guess 25% BF

Getting the headaches and the power drain due to the lack of carbs. It could be withdrawal too, I am not too sure.

Today I ate:
Breakfast - casein blend protein shake with some celery
snack - chicken breast + celery
snack - casein blend protein shake
dinner - chicken breast + steamed broccoli with a cap full of EVOO and some cracked sea salt/black pepper

Tons of water throughout the day.

I am not sure if I am peeing out the water I am drinking or the stored water in my cells. I won’t weigh until next Tuesday which will be 7 days.

Do you guys think I will be hindered if I skip the 2 “cheat” meals I am allowed? Does that carb spike help drop weight? Let me know what you think based on your experiences.
Thanks.

142

[quote]Tyler123 wrote:
Hey guys,
Started this yesterday because I have been more than lazy and I have really let my eating habits slide.
Starting this as a cat 3 at 213lbs and one could only guess 25% BF

Getting the headaches and the power drain due to the lack of carbs. It could be withdrawal too, I am not too sure.

Today I ate:
Breakfast - casein blend protein shake with some celery
snack - chicken breast + celery
snack - casein blend protein shake
dinner - chicken breast + steamed broccoli with a cap full of EVOO and some cracked sea salt/black pepper

Tons of water throughout the day.

I am not sure if I am peeing out the water I am drinking or the stored water in my cells. I won’t weigh until next Tuesday which will be 7 days.

Do you guys think I will be hindered if I skip the 2 “cheat” meals I am allowed? Does that carb spike help drop weight? Let me know what you think based on your experiences.
Thanks.[/quote]

I’ve never done the diet cat 3, but hopefully I can point you in the right direction.

  1. Why all the celery? Are you trying to blow huge loads? Have more protein with breakfast and substitute the celery with broccoli at lunch. 2x the fiber = feel fuller/shit better.

  2. Headaches=drink more water. Yeah its gonna suck cutting out carbs at first, but it gets easier.

  3. Do the diet by the book. The cheat meals were placed in there strategically to keep your metabolism from completely bottoming out. The “cheats” do not have to be straight junk food, as long as you are getting in a surplus of calories from fat and carbs it is functioning as intended.

Good Luck, report back.

143

hey everyone,

Totally forgot about this thread. Its not an easy diet but it does have some drastic results. I only ran it for 8 days. I ran it with my GF cause she was in a wedding. During the 8 days she lost 9 lbs and I lost 12. Didnt gain any back after returning from the wedding week so thats good.

Good luck for the guys who are on it. If you didnt buy the book GO AND BUY IT. It isnt expensive and has good info in there. like Advanced TS said do it by the book. You wont need to up the workouts or cardio if you stick to the plan.

.greg.

144

[quote]Tyler123 wrote:
Hey guys,
Started this yesterday because I have been more than lazy and I have really let my eating habits slide.
Starting this as a cat 3 at 213lbs and one could only guess 25% BF

Getting the headaches and the power drain due to the lack of carbs. It could be withdrawal too, I am not too sure.

Today I ate:
Breakfast - casein blend protein shake with some celery
snack - chicken breast + celery
snack - casein blend protein shake
dinner - chicken breast + steamed broccoli with a cap full of EVOO and some cracked sea salt/black pepper

Tons of water throughout the day.

I am not sure if I am peeing out the water I am drinking or the stored water in my cells. I won’t weigh until next Tuesday which will be 7 days.

Do you guys think I will be hindered if I skip the 2 “cheat” meals I am allowed? Does that carb spike help drop weight? Let me know what you think based on your experiences.
Thanks.[/quote]

Progress?

I think this thread could greatly benefit from a properly logged cat 3.

145

I could only get 2% cottage cheese at my local market is that okay to eat once a day?

12g protein, 5g carbs, 2.5g fat for 1/2 cups worth.

I running the diet as a cat 1.

146

[quote]Scatman11 wrote:
I could only get 2% cottage cheese at my local market is that okay to eat once a day?

12g protein, 5g carbs, 2.5g fat for 1/2 cups worth.

I running the diet as a cat 1.

[/quote]

Its not a huge problem as long as you’re not eating much more than 1/4 cup per day. But stop thinking about dairy and all the other foods you can incorporate into the diet.

This is a straight lean meat and veggies diet.

If you need breakfast ideas - protein shake.

If you need snack ideas - protein shake.

Its only 12 days !!! If you’re looking for a diet with more flexibilty in food choices look into the Ultimate Diet 2.0 . You’ll be on it longer than 12 days to get the same results, but you’ll get cheats and carb-ups to make it easier to adhere to.

Good Luck. Report back.

147

[quote]ADvanced TS wrote:

[quote]Scatman11 wrote:
I could only get 2% cottage cheese at my local market is that okay to eat once a day?

12g protein, 5g carbs, 2.5g fat for 1/2 cups worth.

I running the diet as a cat 1.

[/quote]

Its not a huge problem as long as you’re not eating much more than 1/4 cup per day. But stop thinking about dairy and all the other foods you can incorporate into the diet.

This is a straight lean meat and veggies diet.

If you need breakfast ideas - protein shake.

If you need snack ideas - protein shake.

Its only 12 days !!! If you’re looking for a diet with more flexibilty in food choices look into the Ultimate Diet 2.0 . You’ll be on it longer than 12 days to get the same results, but you’ll get cheats and carb-ups to make it easier to adhere to.

Good Luck. Report back.
[/quote]

Most of my meals were actually protein shakes lol. But i figured getting some tilapia and cottage cheese would be cheaper in the long run. I got 12 4 ounce pieces of tilapia for like 12 bux.

Meal 1
whey protein 50g
Meal 2
5 oz canned tuna 28g
broccoli
Meal 3
4 oz tilapia, ½ cup cottage cheese, 32g
broccoli
Meal 4
whey 50g
Meal 5
5 oz canned tuna 28g
broccoli
Meal 6
Whey protein 50g

Supplementing with flax, multivatamins, lipo 6x.
2nd day in. Haven’t weighed myself in a while but I figure 195lbs, 15% body fat.

148

[quote]Scatman11 wrote:

[quote]ADvanced TS wrote:

[quote]Scatman11 wrote:
I could only get 2% cottage cheese at my local market is that okay to eat once a day?

12g protein, 5g carbs, 2.5g fat for 1/2 cups worth.

I running the diet as a cat 1.

[/quote]

Its not a huge problem as long as you’re not eating much more than 1/4 cup per day. But stop thinking about dairy and all the other foods you can incorporate into the diet.

This is a straight lean meat and veggies diet.

If you need breakfast ideas - protein shake.

If you need snack ideas - protein shake.

Its only 12 days !!! If you’re looking for a diet with more flexibilty in food choices look into the Ultimate Diet 2.0 . You’ll be on it longer than 12 days to get the same results, but you’ll get cheats and carb-ups to make it easier to adhere to.

Good Luck. Report back.
[/quote]

Most of my meals were actually protein shakes lol. But i figured getting some tilapia and cottage cheese would be cheaper in the long run. I got 12 4 ounce pieces of tilapia for like 12 bux.

Meal 1
whey protein 50g
Meal 2
5 oz canned tuna 28g
broccoli
Meal 3
4 oz tilapia, �½ cup cottage cheese, 32g
broccoli
Meal 4
whey 50g
Meal 5
5 oz canned tuna 28g
broccoli
Meal 6
Whey protein 50g

Supplementing with flax, multivatamins, lipo 6x.
2nd day in. Haven’t weighed myself in a while but I figure 195lbs, 15% body fat.
[/quote]

Everything looks good. Try to cut the cottage cheese, you got 12 days so do this shit right.

Weight yourself and at least take a weight measurement. At best get your bf measured.

You need a baseline to track your results, because you’re most likely gonna do this again. Dropping 5% bf in one shot is damn near impossible.

149

Im on day 10 of my first RFL run and as of this morning im down exactly 4kg. So nearly 9lbs.
I was on a carb restricted diet before i started so i doubt too much of it was water weight.
Im happy with the results so far ^^ its very noticable in the mirror.

Cat3 btw so im gonna be on it for a while.

150

[quote]ADvanced TS wrote:
Everything looks good. Try to cut the cottage cheese, you got 12 days so do this shit right.

Weight yourself and at least take a weight measurement. At best get your bf measured.

You need a baseline to track your results, because you’re most likely gonna do this again. Dropping 5% bf in one shot is damn near impossible.[/quote]

Yeah I get what you mean and I’ll cut it. Guess I’ll toss in half a shake to make up the protein.

I’m running this for the full 12 days then carbing up. Then I was planning on eating at maintenance for the remainder of that week to ease back in to normalcy. Afterwards I figured I’d run a 20 day bulk then run the rfl once again and hopefully I’m where I want to be by then. Before you ask about the 20 day bulk (lol), I know a guy who runs a 20/10. 20 day bulk and 7-10 day cut and he’s raelly put on some quality muscle.

151

[quote]Balddog wrote:
Im on day 10 of my first RFL run and as of this morning im down exactly 4kg. So nearly 9lbs.
I was on a carb restricted diet before i started so i doubt too much of it was water weight.
Im happy with the results so far ^^ its very noticable in the mirror.

Cat3 btw so im gonna be on it for a while.

[/quote]

Sounds great, keep us updated on your progress. I’m very interest to see the progression of a cat 3.

Also, I want to smash that little Asian chick in your avatar. Hard.

152

[quote]Scatman11 wrote:

[quote]ADvanced TS wrote:
Everything looks good. Try to cut the cottage cheese, you got 12 days so do this shit right.

Weight yourself and at least take a weight measurement. At best get your bf measured.

You need a baseline to track your results, because you’re most likely gonna do this again. Dropping 5% bf in one shot is damn near impossible.[/quote]

Yeah I get what you mean and I’ll cut it. Guess I’ll toss in half a shake to make up the protein.

I’m running this for the full 12 days then carbing up. Then I was planning on eating at maintenance for the remainder of that week to ease back in to normalcy. Afterwards I figured I’d run a 20 day bulk then run the rfl once again and hopefully I’m where I want to be by then. Before you ask about the 20 day bulk (lol), I know a guy who runs a 20/10. 20 day bulk and 7-10 day cut and he’s raelly put on some quality muscle.[/quote]

I can’t talk shit about the 20 day bulk because I’ve never tried it nor do I know anyone who has.

The one thing I will say is that you’ll be better served to get your bf as low as possible before starting any bulk. The lack of fat on your body will allow nutrients to be partitioned to better grow muscle than to lay down fat.

Perhaps run the RFL once, eat at maintenence for 2 weeks, then run it again dropping as much bf as possible then run your bulk. Just my .02

153

[quote]ADvanced TS wrote:

I can’t talk shit about the 20 day bulk because I’ve never tried it nor do I know anyone who has.

The one thing I will say is that you’ll be better served to get your bf as low as possible before starting any bulk. The lack of fat on your body will allow nutrients to be partitioned to better grow muscle than to lay down fat.

Perhaps run the RFL once, eat at maintenence for 2 weeks, then run it again dropping as much bf as possible then run your bulk. Just my .02[/quote]

I think that sounds like a good idea. At the end of RFL i’ll assess where I’m at and choose my path from there. I only use the mirror and measurements as my guide, mostly the mirror. This diet sux btw lol, it’s only twelve days tho and only 9 days left for me so it’s cool. What ever works.

154

Here’s how you can do the RFL, cat 1 with Metabolic Drive Low-Carb:

For 12 days, drink 5 shakes per day.
Each shake has two scoops of Metabolic Drive Low-Carb
Mix in some broccoli, spinach and other “free” foods during the day (not in the shake, thats nasty)

Total Damage: $112 for the Metabolic Drive Low-Carb + approx $15 in broccoli, spinach etc = $127.00

Not bad for 2 weeks of groceries. Not to metion all the beneficial effects of the diet.
This is not easy, but it can be done if you are serious enough.

Hopefully this will keep this thread on Page 1 for more than 5 minutes.

155

I tried this since I am on modified activity for a while and man that was tough! I was only supposed to have like 800 cals a day. I only lasted 4 days then I started to gnaw on my arm.

I will give it another go on just the basic principles but I will bump up my cals.

156

Week 2 down…
total of 5kg lost.
most of it is fat. very noticeable in the mirror.
bring on week 3

157

[quote]OctoberGirl wrote:

I tried this since I am on modified activity for a while and man that was tough! I was only supposed to have like 800 cals a day. I only lasted 4 days then I started to gnaw on my arm.

I will give it another go on just the basic principles but I will bump up my cals.[/quote]

C’mon OG, I thought you were tougher than that.

I did cat 1 at around 900 cal, it was tough but worth it.

158

[quote]Balddog wrote:
Week 2 down…
total of 5kg lost.
most of it is fat. very noticeable in the mirror.
bring on week 3[/quote]

Congrats, sounds like you’re doing great. Keep us updated.

159

[quote]ADvanced TS wrote:

[quote]OctoberGirl wrote:

I tried this since I am on modified activity for a while and man that was tough! I was only supposed to have like 800 cals a day. I only lasted 4 days then I started to gnaw on my arm.

I will give it another go on just the basic principles but I will bump up my cals.[/quote]

C’mon OG, I thought you were tougher than that.

I did cat 1 at around 900 cal, it was tough but worth it.[/quote]

wow… and undoubtedly you have more muscle mass than me.

alrighty, I will give it another go. I am still on modified activity so I need to reduce cals anyways.

160

Hey don’t be so hard on her! lol. I gave in on day 4 too. My gf gave birth on night 4 and I figured I’d need the energy and such so I postponed my run and started another round today. I figured I did the right thing because I started RFL and I was already on a small deficit for 2 weeks(I know Lyle discouraged it but hey). So I ate above maintanence(refeeds) for 4 days and today i’m back on it. I figure my leptin levels are up and i’m primed for fat loss.

I have to say though, in those 4 days I did lose a noticeable amount of fat and after and during my 4 day refeed I looked better than I did before starting rfl. Dunno if it’s supposed to happen so quick, maybe it’s because I was already restricting my carbs and depleted when I started RFL.