Rapid Fat Loss

Nutrition
21

[quote]uwedave wrote:
I read it and it got me interested.
I’m gonna have a few months off soon and plan to use that as RFL time. I did the one week stints as a trial but it’s a hard diet for an Olympic style lifter. Now that I have moved and don’t have a gym that lets me do the Olympic lifts I will give it a shot.[/quote]

yeah thats a good idea. Are you doing the Oly lifts cause you plan on competing some time soon or just cause thats you’re preferred training method? I like throwing in Olympic lifts in my training program just not snatches (cause I’m a little nervous for my shoulder)

.greg.

22

I started doing the lifts about 9 years ago and that is all I’ve done since. Up until now of course. It says you are from California. Whereabouts are you? I lived in San Francisco and trained with Jim Schmitz for 3 years. I have competed but at a very low level (I started at age 35).

23

im down in San Diego

24

If it wasnt for (almost) fat free cheese and bbq seasoning salt, this diet would be impossible for me. Before my 5 hour refeed on saturday, i got down to 200lbs. This is amazing!

25

You dudes should rename this thread “Gluttons for Punishment!” Kudos to you for enduring this diet…the results are quick, but anything but easy. Especially right after the holiday feasts.

Seasoning everything you eat with hot sauce, Molly McButter Light, garlic salt, pepper, etc. helps. Also, calorie free drinks like diet pop and Crystal Light will make things much easier. I definitely drank about 25g of Gatorade before my workouts and that helped immensely towards the end of the diet.

I might give this another go right before my resort vacation in late April because it helps to really dry out and get the ripped, hard look after a carb up.

26

hahaha thanks for the advice. I’m pretty pumped about starting the diet tomorrow. I’ve been eating some meals like i’ll be eating on the diet to help prepare myself for whats to come. I already bought tons of canned tuna, salmon and then a ton of chicken breasts to go along with my veggies.

I’ll be posting my starting stats tomorrow along with my workout. Good luck to everyone else whos on it and I’ll be joining you guys soon enough

27

Ok got a really late start to the morning but I’m up and getting rolling on the Rapid Fat Loss plan… First meal of the day went smoothly but its gonna be tough to get in the 370 grams of protien I need after such a late start… I better get after it now.

I’ll be posting this evening on my first days results. I’m gonna get in the gym and do some high rep training to deplete my muscles so I’ll let you all know how that goes as well.

.greg.

28

Ok day one is in the books. Two things that I noticed today: 1. 368 grams of protein in one day is a lot (especially when you get a late start to the day) 2. I haven’t done a “full body routine” in a long time and it was definitely very taxing hitting the big 3 in one trip to the gym.

Started today at 218 and estimated 15% body fat which makes me a cat 1 dieter…
First days food:

Meal 1:
6 large egg whites,5oz of turkey, 3/4 of a bell pepper and 1/4 cup spinach in an omelet w/ a little salsa on top = 64 g. of Pro

Meal 2:
14oz of tuna (which was absolutely awful but I had to make up for the late start) 2 cups spinach salad w/ vinegar = 98 g. of Pro

Meal 3:
4oz of turkey meat (not really a meal I was just hungry before I went to the gym) = 32 g. of Pro

Meal 4:
12oz chicken breast, 1 and 1/2 cups of summer squash = 96 g. of Pro

Meal 5:
6oz chicken breast, 5 large scrambled egg whites = 68 g. of Pro

Thats a total of 358 grams of protein which is 10 grams short… no problems really except for that tuna which was way too much for one sitting. I need to get some fat free cheese to add extra protein to my meals.

ok so as far as the workout is concerned I sorta followed Lyles recommendations for a full body routine. I was gonna do the high rep glycogen depletion but I didn’t really have the energy and without my Surge Workout Fuel I didn’t wanna push the issue. Here’s my routine for the day

Front Squat: 3x6 @ 185, 185, 225 (just switched from back squats)
Dead Lift: 3x6 @ 185, 225, 275 (was still sore from fridays deadlift session which ended in 385 for 2 reps)
Bench Press: 3x6 @ 225, 245, 245 (245 felt surprisingly heavy)
Pull Ups: 3x8 @ body weight (wanted to do more reps but went with a slow controlled reps from dead hang, pause w/ chin over the bar)
Lat Raise: 2x10 @ 25, 30
Curls: 2x10 @ 40, 45
Dips: 2x10 @ +20, +45
Leg Levers: 2x12
20 minute walk

Like I said before I definitely was quickly fatiguing throughout the workout. I didn’t really wanna push it too hard and go too heavy. We’ll see how I progress as the diet goes on. I’ll be doing another similar workout on Thursday probably. I’ll let everyone know how things go.

.greg.

29

That looks like a solid program greg. Best of luck.

Diet is being a bitch, and i’m sticking to very low rep training session (less than 5 reps per set), actually using the ONE LIFT A DAY PROGRAM progression, training 6 days a week (yeah sounds crazy but i can handle it).

Diet consists of nothing more than 6 whey shakes a day (40 gr of isolate whey each), i’ll report next monday how i do.

it sounds really crazy and dumb, but i researched and someone actually had great succes with this aproach.

Good luck and will power to all.

TC

30

How are you feeling after day 1? To be honest, days 1-4 where absolute misery for me, then once i actually started to see rapid results, it became so much more easier. Closing in my last week, im certainly looking forward to my break and will return to a more anabolic diet style eating, and lifting hard and heavy. Of course, i do believe i have a few more cycles of this to go, as i aint near my target yet.

31

gregron: I take it you are going for 2g protein per pound LBM? Best of luck with that, I opted to go for 1.25-1.5 but I am doing it as a cat 2. Thought if I went for cat 1, I wouldn’t go much over 1.5g anyways, 2g seems like overkill to me.

Also…the big 3 on 1 day? You are nuts. Check the other RFL thread that bricknyce started, his workouts in there are pretty damn good, did them myself last week plus a 3rd session with my rugby team.

tuchavito: you making sure you get fiber, a bit of fat and a solid multivitamin? You are practically doing the V-diet with the just shakes approach. You need more than JUST protein on extreme diets like these to maintain proper function in the body.

32

[quote]CptAwesome wrote:
How are you feeling after day 1? To be honest, days 1-4 where absolute misery for me, then once i actually started to see rapid results, it became so much more easier. Closing in my last week, im certainly looking forward to my break and will return to a more anabolic diet style eating, and lifting hard and heavy. Of course, i do believe i have a few more cycles of this to go, as i aint near my target yet.[/quote]

Well after day one I don’t feel any different. Ever since getting the book and doing my calculations I thought my suggested protein intake was pretty high. I re read the Rapid Fat Loss vs Velocity Diet thread (for like the third time) and looked at what other people said their daily intake looks like and it doesn’t look like anyones was close to mine at 370.

Im thinking of dropping it down by about 100 grams (maybe less) because right now my calories are over 1,500 and that seems high for a diet like this… also eating 370 grams of protein a day costs a lot over a couple week period! lol… so today I think im gonna shoot for 300ish grams of protein.

Anyone have and thoughts or inside info on this? thanks in advance

.greg,

33

[quote]gregron wrote:

[quote]CptAwesome wrote:
How are you feeling after day 1? To be honest, days 1-4 where absolute misery for me, then once i actually started to see rapid results, it became so much more easier. Closing in my last week, im certainly looking forward to my break and will return to a more anabolic diet style eating, and lifting hard and heavy. Of course, i do believe i have a few more cycles of this to go, as i aint near my target yet.[/quote]

Well after day one I don’t feel any different. Ever since getting the book and doing my calculations I thought my suggested protein intake was pretty high. I re read the Rapid Fat Loss vs Velocity Diet thread (for like the third time) and looked at what other people said their daily intake looks like and it doesn’t look like anyones was close to mine at 370.

Im thinking of dropping it down by about 100 grams (maybe less) because right now my calories are over 1,500 and that seems high for a diet like this… also eating 370 grams of protein a day costs a lot over a couple week period! lol… so today I think im gonna shoot for 300ish grams of protein.

Anyone have and thoughts or inside info on this? thanks in advance

.greg,[/quote]

It’s personal preference. If you’re hungry, in pain, headaches, light headed, nauseous, and hate life then you should shoot for the higher end of the protein limit. I was able to get by with 1.5 g/lb as a cat 1 and it was hellish. 2 g/lb isn’t going to diminish your results drastically and with the amount of volume you had in your workout, I’d stick to your current protocol.

34

[quote]phatkins187 wrote:

[quote]gregron wrote:

[quote]CptAwesome wrote:
How are you feeling after day 1? To be honest, days 1-4 where absolute misery for me, then once i actually started to see rapid results, it became so much more easier. Closing in my last week, im certainly looking forward to my break and will return to a more anabolic diet style eating, and lifting hard and heavy. Of course, i do believe i have a few more cycles of this to go, as i aint near my target yet.[/quote]

Well after day one I don’t feel any different. Ever since getting the book and doing my calculations I thought my suggested protein intake was pretty high. I re read the Rapid Fat Loss vs Velocity Diet thread (for like the third time) and looked at what other people said their daily intake looks like and it doesn’t look like anyones was close to mine at 370.

Im thinking of dropping it down by about 100 grams (maybe less) because right now my calories are over 1,500 and that seems high for a diet like this… also eating 370 grams of protein a day costs a lot over a couple week period! lol… so today I think im gonna shoot for 300ish grams of protein.

Anyone have and thoughts or inside info on this? thanks in advance

.greg,[/quote]

It’s personal preference. If you’re hungry, in pain, headaches, light headed, nauseous, and hate life then you should shoot for the higher end of the protein limit. I was able to get by with 1.5 g/lb as a cat 1 and it was hellish. 2 g/lb isn’t going to diminish your results drastically and with the amount of volume you had in your workout, I’d stick to your current protocol.[/quote]

well coming from someone who’s done it before I’ll stick with your advice. I’m gonna drop the protein a little cause I just don’t wanna spend a million dollars on chicken breasts and salmon for the next couple of weeks but if I start feeling like crap I’ll up it to what it is now. As far as the volume is concerned I might drop the big lifts down to only two working sets after a light warm up to decrease my volume as the diet goes on. Thanks for the advice I appreciate it

.greg.

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Took some pics today, will probably keep my first phase for another week or two before going onto a break. I think it will take another 2-3 phases to get to my target bodyfat percentage!

36

Ok so far today hasn’t gone as well as I hoped. I thought I’d have less trouble getting my food down today (case I got up at 7:30) but right now I’m not even really close to what I’m supposed to have. I took my girl and her friend to wokout out while I did my cardio and went a little overboard on the “light cardio”… I ran 3 miles and biked another 5 and felt pretty tired afterward. Then was a big grocery shopping trip with barely enough time to get home, shower, eat and head off to my night class. I brought food with me but will only be a 260g of protein after the packed meal. I guess I’ll have to chow down some more when I get home at 10 tonight… Oh well.

But the good news is I got some FF cheese finaly and it’s sooo good! Melted it on top of some ground up turkey, sauteed onions, peppers and garlic then poured salsa on it. I could eat that all day long… Mmmm Mmmm!

.greg.

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[quote]gregron wrote:

[quote]uwedave wrote:
I’m wondering why this thread like the Rapid Fat Loss vs Velocity Diet thread keeps getting pushed back to page 2. It seems odd [/quote]

yeah I was wondering the same thing? I even found it on page three even though it was one of the most recently updated threads (only half the threads on the first page had been updated that day) it’s really strange that it keeps falling behind?

Uwedave are you doing the diet or have you done the diet in the past?

.greg. [/quote]

Im thinking that this thread like the other one is getting deliberatly pushed back to 2nd page. I looked for this thread today and low and behold found it on page 2. What seemed weird is all the other threads around it were last posted in 2 days ago, yet this one was posted in today…

Who knows? Conflict of interests between TMuscle promoting the V-Diet and here we have a cheaper alternative which gets simular results but just as fast, if not faster? Ill go put my tinfoil hat on now!

38

yeah, I simply opted to bookmark it for easy access, since it is never on the search page and the only alternative is the search function.

[quote]CptAwesome wrote:

[quote]gregron wrote:

[quote]uwedave wrote:
I’m wondering why this thread like the Rapid Fat Loss vs Velocity Diet thread keeps getting pushed back to page 2. It seems odd [/quote]

yeah I was wondering the same thing? I even found it on page three even though it was one of the most recently updated threads (only half the threads on the first page had been updated that day) it’s really strange that it keeps falling behind?

Uwedave are you doing the diet or have you done the diet in the past?

.greg. [/quote]

Im thinking that this thread like the other one is getting deliberatly pushed back to 2nd page. I looked for this thread today and low and behold found it on page 2. What seemed weird is all the other threads around it were last posted in 2 days ago, yet this one was posted in today…

Who knows? Conflict of interests between TMuscle promoting the V-Diet and here we have a cheaper alternative which gets simular results but just as fast, if not faster? Ill go put my tinfoil hat on now!
[/quote]

39

Yeah, ease up on the cardio, it really is not needed. I am seeing a noticeable difference 9 days in, and I have only done 2 walking sessions of cardio ( 2 miles each) and 4 lifting sessions so far.

Also, I would like to state that egg whites are boring, I have to add seasoned salt, regular salt and black pepper to make it edible. FF cheese blows, I just don’t like the taste. I forgot how much I enjoyed eating fish - even if it is expensive compared to other protein sources. And sugar free jello and flavoured carbonated water help me keep any cravings in check! Absolute lifesavers I tell you!!

Are you use the 99% lean ground turkey? I looked at the regular lean turkey in my supermarket and it still had 8g of fat per serving. What kind of salsa are you using? I love adding salsa to things but am currently avoiding it due to the excess carbs it can bring.

[quote]gregron wrote:
Ok so far today hasn’t gone as well as I hoped. I thought I’d have less trouble getting my food down today (case I got up at 7:30) but right now I’m not even really close to what I’m supposed to have. I took my girl and her friend to wokout out while I did my cardio and went a little overboard on the “light cardio”… I ran 3 miles and biked another 5 and felt pretty tired afterward. Then was a big grocery shopping trip with barely enough time to get home, shower, eat and head off to my night class. I brought food with me but will only be a 260g of protein after the packed meal. I guess I’ll have to chow down some more when I get home at 10 tonight… Oh well.

But the good news is I got some FF cheese finaly and it’s sooo good! Melted it on top of some ground up turkey, sauteed onions, peppers and garlic then poured salsa on it. I could eat that all day long… Mmmm Mmmm!

.greg.[/quote]

40

[quote]Ren wrote:
Yeah, ease up on the cardio, it really is not needed. I am seeing a noticeable difference 9 days in, and I have only done 2 walking sessions of cardio ( 2 miles each) and 4 lifting sessions so far.

Also, I would like to state that egg whites are boring, I have to add seasoned salt, regular salt and black pepper to make it edible. FF cheese blows, I just don’t like the taste. I forgot how much I enjoyed eating fish - even if it is expensive compared to other protein sources. And sugar free jello and flavoured carbonated water help me keep any cravings in check! Absolute lifesavers I tell you!!

Are you use the 99% lean ground turkey? I looked at the regular lean turkey in my supermarket and it still had 8g of fat per serving. What kind of salsa are you using? I love adding salsa to things but am currently avoiding it due to the excess carbs it can bring.
[/quote]

Yeah I just was feeling frisky yesterday but I’m not planning on doing that much cardio probably again throughout this diet.

I’ll agree that the egg whites are boring. I’ve gotta sauté up veggies, use garlic salt and stuff to make it good. In regards to my turkey it is the 99% lean stuff. They were having a sale at the store and it was actually cheaper by the oz to get the 99% fat free so I stocked up.

The salsa I use is called Herdez and its my favorite! Its so good… its only got tomatoes, salt, onions, serrano chillies and I think thats it? its only 1gram of carbs per serving so no real issues there. Its like home made salsa but not too chunky and "pico de gallo"ish

I’ve been drinking some crystal light which has been really good when I crave something sweet but I also got some diet soda to drink if I really get desperate (I dont really drink soda ever)

Two days down and the only issue I had was a little bit of a headache last night but I ate some food, drank a big glass of Crystal Light and another big glass of water and it went away. Time to get back after it… maybe go for a walk today?

.greg.