enjoy.
I’m starting to understand why most bodybuilders don’t go on these drastic diets…
It seems like they can definitely be effective for fat loss but as I’m reading this thread I keep thinking “Damn they’re going through so much shit, losing so much weight in such a short time and it seems like a good amount is muscle…seems terrible”
I guess it really depends though. I’ve been cutting for awhile and my motivation keeps going to shit, thinking about how this is too much of my life and in the end it doesn’t matter so I should just have fun with it so I guess now the PSMF’s just increase that feeling…If I was bulking I would probably be more for it though.
I just started the GSD and thats about as drastic as I want things to be lol…for now anyway
You said, “If I was bulking I would probably be more for it though.”
Does that make sense? Why would you be for a PSMF if you were bulking up?
You said, “thinking about how this is too much of my life and in the end it doesn’t matter so I should just have fun with it so I guess now the PSMF’s just increase that feeling…”
What does this mean? PSMFs increase WHAT feeling? The feeling that it doesn’t matter whether you get cut or not. That’s a perfectly reasonable feeling since most of the world doesn’t give a rat’s ass about a dude’s six pack anymore. So I can understand how you feel if that’s the case. It’s kind of a shame though. I’ve heard in conversation women literally saying, “I don’t care about a guy’s body or whether he has a six pack.” Personally, I think they’re full of shit most of the time. But there are MANY men that are all-out schleps with women: 42±inch waists, shitty comb-overs, have near-heart-attacks walking up a flight of stairs at the mall, don’t eat healthy, and have an overall dull look about them.
As for muscle loss. If you go on a restrictive diet for a measly 4 weeks and take the proper precautions, you will not lose a significant amount of muscle. And the tiny amount of muscle that is lost can be gained back in TWO fucking weeks after starting a more normal, lifestyle diet and training schedule. I feel and look great now… in my opinion of myself.
Yea thats exactly what I mean. In the end no one really gives a shit about if your jacked lol but it’s not like I do this for girls anyway, getting with girls has nothing to do with being jacked and as long as your relatively “in shape” thats good enough. If anything I’d say it’s more about the personal respect and the respect you get from others who are into lifting too. I love lifting, don’t get me wrong, I just get annoying thoughts like that occasionally when cutting.
[quote]Bricknyce wrote:
You said, “If I was bulking I would probably be more for it though.”
Does that make sense? Why would you be for a PSMF if you were bulking up?
[/quote]
What I meant was that I’d be more “siked” about such a plan when bulking because I’d be more ready to cut. When I’ve already been cutting for 12+ weeks the thought of going more drastic definitely isn’t too welcoming. Not that it wouldn’t work though.
[quote]PT3 wrote:
Guys, I’m using more of a hybrid between this and Lyle’s CKD diet. I am eating about 1700 calories per day, but a 60/40 fat-protein ratio and a smaller refeed every 7-10 days. I continue to lift intensely 4 times per week.
I can go down to the 1000 calorie level, but I am also concentrating on gym performance and career performance as I still want to look as “athletic” as possible after this diet while being able to perform at work.
Another reason why I have higher calories is to make sure I’m in ketosis with the fat intake. I want my body to be a “fat burner”. I consume about 18g of fat per meal, so after my body burns those, it burns body fat.
In two days, my body has already begun a transformation. And NO, it’s not mostly water weight as I had very little glycogen and water in my body when I began. I lost 5 pounds in 2 days, and I can tell there’s a lot of fat lost because of the mirror, the way my clothes fit, and the muscle being exposed where it wasn’t just a few days ago. I’m telling you- it’s not all water and glycogen weight I dropped.
Usually when I deplete glycogen and drop water weight, the “hard to lose” places in my body are still fatty. I’m actually losing in these “hard to lose places”.
[/quote]
This is interesting. Are you saying that you eat no carbs at all??? I’m assuming you just accidentally misreported your macronutrient ratios.
Please do share more about your progress, including carb intake.
Yes. You can’t diet after putting on “new” muscle. But the stuff you’ve had for a while will come back. Muscle memory.
Everyone who cuts to crazy leanness and loses muscle gets it back - usually with interest.
I put my friend on this. His progress has been crazy. His pants are falling off after just a couple of weeks.
I’m on day 3. It’s the most unpleasant diet I’ve ever done. Not sure how long I’m going to stay on it. I can’t be going off on people. And eating so little is making me cranky.
[quote]CaliforniaLaw wrote:
I put my friend on this. His progress has been crazy. His pants are falling off after just a couple of weeks.
I’m on day 3. It’s the most unpleasant diet I’ve ever done. Not sure how long I’m going to stay on it. I can’t be going off on people. And eating so little is making me cranky.[/quote]
It’s really not fun dude, I feel your pain. I’m going to save this for special events…like leaning up and dropping weight for a beach weekend. Otherwise it should be reserved for people carrying around a lot of excess fat.
Question: it seems most folks lose about 4 lbs of fat in the type 1 13-day diet. But on many non-PSMF diets, one can expect a loss of 2 lbs/week. I don’t see the advantage of this diet if you are a type 1, so can someone point out what I’m missing? Thank you.
[quote]evitagen wrote:
Question: it seems most folks lose about 4 lbs of fat in the type 1 13-day diet. But on many non-PSMF diets, one can expect a loss of 2 lbs/week. I don’t see the advantage of this diet if you are a type 1, so can someone point out what I’m missing? Thank you.[/quote]
I’ve lost much more than 4lbs of fat in under 2 weeks.
Man the diet doesn’t seem to terrible when reading about it but I’m on the GSD now at 1700 calories so more than a PSMF and it’s annoying as hell! Honestly the hunger really isn’t too bad after the first day for me but I’m constantly thinking about my refeed Saturday. Even when I’m not hungry it keeps popping up in my mind and now I know I’m going to overdo it…I’m sure this would be even more so on a PSMF
[quote]evitagen wrote:
Question: it seems most folks lose about 4 lbs of fat in the type 1 13-day diet. But on many non-PSMF diets, one can expect a loss of 2 lbs/week. I don’t see the advantage of this diet if you are a type 1, so can someone point out what I’m missing? Thank you.[/quote]
good luck actually losing 2lb. of fat each week with a normal diet. Most would be lucky to consistently lose 1lb. of fat each week
[quote]evitagen wrote:
Question: it seems most folks lose about 4 lbs of fat in the type 1 13-day diet. But on many non-PSMF diets, one can expect a loss of 2 lbs/week. I don’t see the advantage of this diet if you are a type 1, so can someone point out what I’m missing? Thank you.[/quote]
It’s going to be more than 4 lbs. in 13 days. It should be 6-8 lbs. of fat if done right.
Most of us are creating a caloric deficit of 1500 calories or more.
I put my buddy on it (who has a lot of muscle mass but too much fat). Bought him the book as a birthday present. He lost so much fat. He came up after his first phase was over for the carb-up. I took the carb-up a little to seriously, so I figured I’d do this for two days just to see how it went.
Holy shit did the fat melt off me in two days! It was amazing. I did the V-Diet a couple of years ago. There is no comparison - in terms of results and level of misery.
So today is day 3.
It really is miserable. The only things keeping me moving are stimulants and Diet Mountain Dew.
Given my job, I can’t go melting down on people or looking all angry. So I’m not sure how much longer I’ll be on it.
Pretty amazing, though.
1 Like
[quote]CaliforniaLaw wrote:
Holy shit did the fat melt off me in two days! It was amazing. I did the V-Diet a couple of years ago. There is no comparison - in terms of results and level of misery.
h.[/quote]
I was going to PM you about this.
Now that the V-Diet is slightly higher in calories along with the addition of Leu, I wonder if you would have different results.
I’m pretty set on trying it in a couple of weeks
Alright guys, just finished up my 4 weeks, and to be honest it wasnt that bad, given I took ALOT of naps, I didnt really have any problems following the diet to a T. Yes I am sick of canned tuna, chicken and egg whites, but I didnt really have any cravings or any undesirable side effects (i work a pretty relaxed job so that helps.) The cheat meal and carb up are also nicley timed every 2-3 days so you only have to go that long without a higher carb meal.
As far as tweaks I made to the program. I added leucine 4x a day w/meals (I think it defiantly helped with maintaining lean mass) BCAA 10 grams before every cardio session, HOT-ROX for the whole 4 weeks (definitely helped with energy levels and appetite suppression), and I added Se7en the last two weeks and it does help give you that HARD look. Pre workout was 1 scoop of Surge Workout Fuel and 2 scoops of ON Whey post-workout. I didn’t really use that many protein shakes until the last 1-2 weeks but mainly out of laziness.
Workouts were 2 upper body and 1 lower body sessions a week 3-4 sets per body part, 6-8 reps. I actually maintained or added strength on all of my lifts.
cardio started as 30-40 min of incline walking 4 times a week, but I have a trip im going on and I wanted more fat loss so I bumped it up to 2 40 min sessions 6 times a week for the last two weeks
Im 5’10", weight as of this morning was 205, down from 225 in 4 weeks, im noticeably leaner, but still have some fat to lose, top abs are noticeable but low back and lower abs are still holding fat. If I had to guess bodyfat, i would say about 12-14%, I started close to 20%.
Actually none of my bulking pants fit anymore, I could almost swim in them. Overall i think LBM loss was minimal, I lost size in my legs, but I also have some knee issues so I wasnt hitting them that hard and all of the cardio helped with some size loss (in the legs).
Overall I thought the diet worked great and really helped kick start my summer fat loss program. I would recommend this to anyone looking to drop fat quickly and without loss of much if any LBM, unless of course your walking around with a lot of muscle, than a traditional approach would probably be best.
Great work Ndiddy. You realize the next time you do RFL you’ll have to endure the 12-days o’ hell, cat 1 version right? Enjoy 
[quote]ndiddy85 wrote:
Im 5’10", weight as of this morning was 205, down from 225 in 4 weeks, im noticeably leaner, but still have some fat to lose, top abs are noticeable but low back and lower abs are still holding fat. If I had to guess bodyfat, i would say about 12-14%, I started close to 20%.
[/quote]
Nice work mate! How did your calories look on a weekly basis on the plan?
JB
[quote]CaliforniaLaw wrote:
I put my buddy on it (who has a lot of muscle mass but too much fat). Bought him the book as a birthday present. He lost so much fat. He came up after his first phase was over for the carb-up. I took the carb-up a little to seriously, so I figured I’d do this for two days just to see how it went.
Holy shit did the fat melt off me in two days! It was amazing. I did the V-Diet a couple of years ago. There is no comparison - in terms of results and level of misery.
So today is day 3.
It really is miserable. The only things keeping me moving are stimulants and Diet Mountain Dew.
[/quote]
I’m a little confused with what your saying for the first part, your saying he came up to your house or something for the carb up and you ate too much so your now going to try this diet?
and I’m assuming you mean this is more miserable than the v-diet? I wonder why since this has more whole food.
[quote]JamesBrawn007 wrote:
ndiddy85 wrote:
Im 5’10", weight as of this morning was 205, down from 225 in 4 weeks, im noticeably leaner, but still have some fat to lose, top abs are noticeable but low back and lower abs are still holding fat. If I had to guess bodyfat, i would say about 12-14%, I started close to 20%.
Nice work mate! How did your calories look on a weekly basis on the plan?
JB[/quote]
Horrendously low, I think my body has this innate ability to withstand extreme dieting very well. Protein was at about 225 grams and overall kcals were in the ballpark of 1200-1400 calories, higher on lifting days, lower on off days.
To be honest with you guys I figured I would lose some muscle mass with such an extreme diet. I was willing to accept that. Last year I dieted using the T-dawg diet and was at about 1800 calories and at the time I thought I went too low and lost to much size, I was also lifting everyday. But in reality I didnt have the size I thought I had. But after bulking this whole year and gaining about 50# (which I did kind of dirty and am not proud of how fat I got, I did add quite a bit of muscle mass, so all in all it was a success.) The funny thing is as restrictive as this diet is, I feel I did well on it. I look ALOT bigger than I did last year, Im not as lean, but I also dieted for like 12 weeks that time. I also think cutting my training to 3 times a week going balls to the wall everytime was the break I needed to let my body possibly stimulate some growth while on such a restrictive diet.
As far as running it again, I think I’m going to take 2 weeks of, up my calories to maintenance, and than assess where I’m at after that. I want to mess around with Thibs para-workout protocol and keeping calories in check to loss another 10# over the next 1-2 months, and If that isn’t working I will probably run the RFL diet as a Cat 1.
Hope all get or had similar results, because it honestly works well
Mind if I join you guys?
I’m going to be starting on Monday. Have to go shopping and eat up all the yummy fruit I just bought! 
I’m sick and tired of carrying this extra fat around, despite eating clean and working hard…I’ve never been on a “d,” word before so this should be interesting…what do I have to lose, accept the fat? ha!
It won’t last forever! And then I can get on with my life!
Maybe we could start a new thread for everyone doing this diet?