You can lose 6 pounds in two to three weeks on the RFL Diet. But I wouldn’t start without 3 weeks of normal eating after ending your Bodyopus-UD2 hybrid. I think you have to reset a bit from a physical and mental standpoint. I think the RFL diet is somewhat torturous and I think one should be ready. It’s harsher than the V-Diet in terms of carb and kcal intake. But I think the V-Diet would drive me absolutely fucking nuts from consuming nothing but meals for four weeks aside from four meals in that time frame.
I don’t know how anyone can mentally withstand eating whole food FOUR times in ONE month!
[quote]as wrote:
Bricknyce wrote:
Which diet was so complex?
I’m giving RFL ONE more go after this week is over. I’ve been eating a lifestyle, maintenance diet for three weeks since the last run. I think this will be the last go on this diet for awhile. I just have a bit more flab I want to get rid of for summer.
Hey Brick, just out of curiousity how much fat do you loose on a cylce of the RFL? And how many times do you repeat it?
Do you lose a lot less the following times? One more question if you don’t mind, how long of a break do you personally usually give yourself before doing another round?
Reason I ask is that I’ve been doing a lengthy UD2.0/Body Opus hybrid and and want to give it a break for a couple of weeks since I started to slow down on results. I got about 6-7 lbs to go and wanted to hit that mark asap. Do you think coming back to the RFL accomplish this? Thanks.
[/quote]
[quote]phatkins187 wrote:
How long will you be running the RFL this time Brick? Which category will you be following? I just did a week as a cat 1 and after experiencing the Velocity Diet, this just seems like a week of clean eating, low carb, low fat foods. I dropped 7 lbs (mind you water weight was the bulk of it) in a week. That matched my first week’s total on the Velocity Diet so % weight loss was actually greater on RFL.[/quote]
I used ephedrine and walked around a bit and trained 3x total the entire 12 days, including a light depletion workout to kick off, dropped something absurd like 13-15 pounds. But in the end, once I carb loaded and was back to regular hydration, I was down from 200-202 to 191-192 and stuck there. Carbed up at the end. I personally do much better with two days between the tension and power workouts, and I’ve experienced this multiple times running UD2 for a week weeks last year.
I don’t remember if Lyle mentions this in RFL, but I recommend a BCAA drink in between meals. As well as green tea. BCAA shake should have 10-15g and glycerol in it. Some crystal light is good too. I started taking ephedrine again recently (but not doing RFL) and the addition of this mixture to my diet has greatly protected me from dehydration and water loss. If you’ve used EC regularly you know the dehydration I am talking about. The kind where you can drink gallons of water and your tongue still feels dry and all you want to do is chug fat free milk and carb load for days- even though aren’t hungry. Proper supplementation of salt and potassium help a bit too.
CL, as I said, the book costs what one could earn from ONE day of wearing a paper hat and asking people, “you want fries with that?” or 2 days at a lemonade stand.
[quote]Bricknyce wrote:
CL, as I said, the book costs what one could earn from ONE day of wearing a paper hat and asking people, “you want fries with that?” or 2 days at a lemonade stand. [/quote]
Sheeeeit it’s tough times Brickski…jobs ain’t easy to come by. Lemonade better be Crystal Light on RFL!
Phat, you’re right. It’s hard out there. And 40 bucks actually is considerable dough to unemployed college students who earn ZERO money or 10k a year from buttering bagels or folding clothes at The Gap.
No joke, for the first time in my life I would consider $40 a lot to spend on a non-essential item, since I’m unemployed (been looking since Sept) and in school full time with a ridiculous schedule.
How much muscle (if any) would you say you’ve lost with this dieting approach (PSMF)? I’m mostly just curious, because I’m running a very interesting dieting experiment thats working great for me right now and it incorporates PSMF’ing. I’ve lost a nice chunk of weight so far and I’m honestly not too worried about muscle loss because it’ll be something I can put back on when calories come back up (if I did indeed lose muscle). However, like I said I was just curious to see what type of muscle loss I may be looking at.
How much muscle (if any) would you say you’ve lost with this dieting approach (PSMF)? I’m mostly just curious, because I’m running a very interesting dieting experiment thats working great for me right now and it incorporates PSMF’ing. I’ve lost a nice chunk of weight so far and I’m honestly not too worried about muscle loss because it’ll be something I can put back on when calories come back up (if I did indeed lose muscle). However, like I said I was just curious to see what type of muscle loss I may be looking at.[/quote]
I’ll chime in since Im finishing my second week on the diet. I have not noticed much muscle loss if any, I started at 225 about 20% BF and am down to 210-215, dont know the BF but my abs are starting to show. I have lost maybe an inch on my arms (17-16 inches), but than again I was ALOT fatter than I thought I was and I think most of it was fat loss. Back, chest and legs have not lost any noticeable muscle only fat.
As far as strength I was gaining up until this point (given I was on a reduced calorie diet for about 3 weeks before starting RFL. Right now I’m maintaining strength with some gains on certain exercises. Im doing 2 upper body days, and 1 lower body day a week, but I am doing WAY more cardio than recommended, im doing 30 min in the morning and 30 at night 5 times a week.
I did add some things to the diet that weren’t in it. I added leucine with 4 meals, as well as BCAA’s before workouts and occasionally between meals. I also use Surge Workout Fuel pre-workout for my carbs.
How much muscle (if any) would you say you’ve lost with this dieting approach (PSMF)? I’m mostly just curious, because I’m running a very interesting dieting experiment thats working great for me right now and it incorporates PSMF’ing. I’ve lost a nice chunk of weight so far and I’m honestly not too worried about muscle loss because it’ll be something I can put back on when calories come back up (if I did indeed lose muscle). However, like I said I was just curious to see what type of muscle loss I may be looking at.[/quote]
I’m not Brick or Phatkins,
but I’ve been following PSMF (category 2) with some modifications. Before the diet I was 188.8 lbs, 18.8% BF and today 4 weeks later I measured 176 lbs, 13.13% BF. So I’ve lost 5.67% BF (12.4 lbs) and 0.4 lbs LBM.
Well this is day 6 of my second attempt at RFL. I’m down 5 lbs. Honestly, I also think if you keep the protein high enough, you’ll spare protein (muscle)! I’ve really pushed myself and the low energy intake requires intense concentration in the gym. I set a PR on deadlift for reps and I’ve switched up a lot of exercises to stimulate new muscle fibers and possible growth (from newbie-type gains). I’m thankful it’s only 2 sessions per week because the calories are only around 1,600 max (I try to eat more protein on lifting days).
I have a feeling after a week on a PSMF without any refeed or cheat meal (read: carbs/fat) I will start cutting into muscle tissue. I’ll have a better idea after I complete the full 12 days as a category 1 dieter.
Elusive you’ve been doing a modified keto/psmf 6 day + 1 day refeed for a number of weeks correct? Or have you switched up your technique? I was thinking of trying a 10X’s BW calories with a VLC approach and a 12 our refeed for the next 5 weeks after RFL after hearing about your success. What would you recommend aiming for in terms of calories/CHO on the 12 hour refeeds with a severe restriction during the week?
Thanks for the feedback guys. I don’t think I’ve lost any muscle at all and I’ve been PSMF’ing with a ton of cardio and basketball (for hours). All is good so far.
[quote]phatkins187 wrote:
Well this is day 6 of my second attempt at RFL. I’m down 5 lbs. Honestly, I also think if you keep the protein high enough, you’ll spare protein (muscle)! I’ve really pushed myself and the low energy intake requires intense concentration in the gym. I set a PR on deadlift for reps and I’ve switched up a lot of exercises to stimulate new muscle fibers and possible growth (from newbie-type gains). I’m thankful it’s only 2 sessions per week because the calories are only around 1,600 max (I try to eat more protein on lifting days).
I have a feeling after a week on a PSMF without any refeed or cheat meal (read: carbs/fat) I will start cutting into muscle tissue. I’ll have a better idea after I complete the full 12 days as a category 1 dieter.
Elusive you’ve been doing a modified keto/psmf 6 day + 1 day refeed for a number of weeks correct? Or have you switched up your technique? I was thinking of trying a 10X’s BW calories with a VLC approach and a 12 our refeed for the next 5 weeks after RFL after hearing about your success. What would you recommend aiming for in terms of calories/CHO on the 12 hour refeeds with a severe restriction during the week?[/quote]
Previously, I was having low carbs and some fats as well as protein throughout the day. I’m currently eating about 1,000-1,100 kcals daily from just protein (with trace carbs from Whey and fat from my chicken/whey). Over the past month or so, I really fucked up my eating and gained some fat. I got up to 211 lbs and held that weight for about a week. I started this PSMF about 10 days ago and I’m down to about 188 lbs (I haven’t weight myself in the past two days though). On days I have been VERY active (like 5-6 hours of full court basketball) I eat whatever I want (food wise) as long as I keep it around 2,000-2,200 kcals. Pizza, full fat ice cream… what ever. I think some people on these forums will find the results very interesting, others won’t be surprised. Anyway, I may post about it in more detail some time soon.
As for your refeed. Buy a bunch of junk (low fat ect, you know the rules). Eat as much as you can in 12 hours. Try your best to calculate how much you ate (carb wise) and see what happens. Depending on how quickly you get to baseline, you may decide to attempt to eat more next time. If your total weightloss for the week is 1 pound or less, do MORE exercise during the week IMO, not eat less during the refeed.
Get to baseline in 3 days or less = Bigger refeed next time.
Total weightloss for the week is 1 lb or less = expend more energy throughout the week.
This of course, is all my opinion and how I personally set it up. Take it for what its worth.
Thanks Elusive…you won’t have to convince me that calories matter the most in controlling body weight…doesn’t matter what, where, how often, when you eat. Sounds like you must’ve packed on more than just water and glycogen to get up to 211 dude, damn!!! You fluctuate more than anybody on these boards, lol.
After all of your experimentation with dieting and attempts at very low body fat which would you say works best for you? In general, what’s the most effective, most muscle and strength sparing, and provides the most comfort and flexibility?
Ok, guys. Heres a bit of a situation. I just weighed myself. I’m 179lbs. I haven’t been 179 lbs in over a year. Problem is, I’m a softer/fatter 179 than I was at 185. I think I’m losing way too quickly here, honestly. I was thinking about taking a diet break tonight and tomorrow. What are your thoughts?
[quote]phatkins187 wrote:
Thanks Elusive…you won’t have to convince me that calories matter the most in controlling body weight…doesn’t matter what, where, how often, when you eat. Sounds like you must’ve packed on more than just water and glycogen to get up to 211 dude, damn!!! You fluctuate more than anybody on these boards, lol.
After all of your experimentation with dieting and attempts at very low body fat which would you say works best for you? In general, what’s the most effective, most muscle and strength sparing, and provides the most comfort and flexibility?
We are awaiting your knowledgeable reply sensei.[/quote]
I prefer just a very simple, carb cycle type diet where you consume a set amount of carbs on most training days and eat less on days off. I found that very easy. Of course this works ideally if you’re not too far away from your target weight. I also like the 6 day low carb, 1 day refeed. That worked well too.