The diet is designed to maintain your LBM. I have not noticed a loss of muscle as cat 2, idk how Greg’s LBM will hold up on cat 1. Hell, I was able to use 95s for my decline dumbbell bench on Thurs for 5 reps, highest weight on that exercise so far!
No strength loss should equate to no LBM loss.
[quote]yusef wrote:
[quote]Ren wrote:
What’s your body fat at currently and where do you want it to be? A cat 1 blast might work well for you since its only 11 days of diet and 3 days of refeed.
I’m doing cat 2, so keep an eye on how Greg does on his cat 1 attempt.
[quote]yusef wrote:
Tuning into this. I’m doing a 5/3/1 split and was considering just taking out the next deload week to do the ‘war room strategies for fat loss’, perhaps this looks like a better option.[/quote]
[/quote]
I’m guessing around 14% right now (abs show through only at night on an empty stomach with a ceiling light, lol), I would like it to be under 10% without loss of strength. I’m naturally very ectomorphic, do you think this has an impact on amount of muscle loss on this kind of diet (I’m assuming rapid fat loss is ketogenic?) [/quote]
[quote]Ren wrote:
Craving unhealthy food today…probably because I know my refeed is tomorrow…and boy is it gonna be glorious.
Here’s what I have planned out so far:
3rd lifting session of the week - see above somewhere for what I am gonna be doing.
1.5 servings Surge afterwards - YUMMY!
chipotle burrito - thinking steak, black beans, corn, tomato, cheese, lettuce. no sour cream cos of the fat.
an entire bag of baked lays - yeah, its unhealthy, its gonna happen though.
and here is where I get undecided. Do I go for something like chicken and rice - asian style? Or maybe devastate a pizza? Not sure, could use some suggestions. Aiming for at least 350g of carbs, gimme some input.
And yes, I am posting this to taunt the living daylights out of Greg and his cat 1 hellhole. hahahaha[/quote]
hahahaha I seriously hate you now! Today has been by far the worst with the cravings. I’ve been wanting junk food all day and the fried pork chops everyone else was eating smelled so much better than mine lol.
Then tonight I played in a home poker game and everyone was eating popcorn which smelled amzibg and they had this big bowl of almond roccas and I was in hell!!!
Hopefully tomorrow will be better cause I don’t think I could crave pizza, doughnuts and ice cream anymore than this (even though I don’t really ever have those things lol)
[quote]Ren wrote:
The diet is designed to maintain your LBM. I have not noticed a loss of muscle as cat 2, idk how Greg’s LBM will hold up on cat 1. Hell, I was able to use 95s for my decline dumbbell bench on Thurs for 5 reps, highest weight on that exercise so far!
No strength loss should equate to no LBM loss.
[quote]yusef wrote:
[quote]Ren wrote:
What’s your body fat at currently and where do you want it to be? A cat 1 blast might work well for you since its only 11 days of diet and 3 days of refeed.
I’m doing cat 2, so keep an eye on how Greg does on his cat 1 attempt.
[quote]yusef wrote:
Tuning into this. I’m doing a 5/3/1 split and was considering just taking out the next deload week to do the ‘war room strategies for fat loss’, perhaps this looks like a better option.[/quote]
[/quote]
I’m guessing around 14% right now (abs show through only at night on an empty stomach with a ceiling light, lol), I would like it to be under 10% without loss of strength. I’m naturally very ectomorphic, do you think this has an impact on amount of muscle loss on this kind of diet (I’m assuming rapid fat loss is ketogenic?) [/quote]
[/quote]
yeh I haven’t really noticed any strength loss yet (only been 5 days and two workouts) I put up the 110lb DB x 6 on my last set of flat bench so that’s pretty good. I’ll let you know when I squat and or dead lift next to see how I feel on that
.greg.
Also I’m not weighing myself till maybe Monday. I was gonna wait till the end but maybe I’ll weigh in on the 1 week mark. I already feel like I see changes in te mirror which is a plus
I weigh myself when I am at the gym, don’t have a scale at home.
Greg: sugar-free jello man, 10 calories a serving and having 1 between meals when my cravings take over seems to keep me from invading my roommate’s junk food stash.
Today’s weigh in was 191, down 9 pounds from the start of the diet on the 4th. Currently sipping on my 1.5 servings of Surge…let the 5 hour refeed begin!!
Today’s workout (with numbers!!):
Hang Clean 115/3 - 135/3 - 155/3 - 165/3 - 175/3
Pullups - 30/5 - 35/5 - 40/5 - 45/5 - 50/4
Pull Thrus 18s/8 - 18s/10 - 19s/9 (I use both weight stacks on the cable cross machines, 18 = 45lb, 19=47.5)
Lat Raise 30s/6 - 30s/6 - 30s/6
Barbell Bulgarian Split Squat 135/5 - 135/5 - 135/5 - 135/5
Ab Wheel Rollouts 6 - 5 - 5
Felt incredibly good during today’s workout, everything was up in weight or reps from last week.
Just got done playing a two and a half hour touch football game with some friends and I AM SMOKED! I had a can of tuna and a 5 egg white omlette for breakfast and right now I’m pretty drained feeling. I need to eat asap.
Yusef,
In regards to the lucine I don’t remember anything in the book saying not to take it? I’m sure it would help but I’d have to skim back through the book to be sure.
I’m just doing the isolation stuff cause, to be honest, i feel like it. Definitely not really nessecary to do curls after doing chin ups since the goal on this diet is just to maintain but I just felt like it lol. It’s only if I have some energy left over in the gym that I’ll do em. It’s weird cause I feel a litle bit tired/slugish during the day and especially getting out of bed but when I get to the gym I feel energized. Probably just a psychological boost but I’ll take it.
Ren,
I definitely need to get that jello cause diet soda helps but I just dont really like drinking soda every day ya know? I also don’t have a scale at home but I walk by one on my way into the gym and I felt it calling my name the other day. Hahaha I think it’ll just be better to do it all at the end. Re measure everything and take pictures. Then after the refeed measure and pivoted again to see what’s up
on a sad note… Playoff games today and no beer and BBQ braughts for me
.greg.
[quote]Ren wrote:
Today’s weigh in was 191, down 9 pounds from the start of the diet on the 4th. Currently sipping on my 1.5 servings of Surge…let the 5 hour refeed begin!!
Today’s workout (with numbers!!):
Hang Clean 115/3 - 135/3 - 155/3 - 165/3 - 175/3
Pullups - 30/5 - 35/5 - 40/5 - 45/5 - 50/4
Pull Thrus 18s/8 - 18s/10 - 19s/9 (I use both weight stacks on the cable cross machines, 18 = 45lb, 19=47.5)
Lat Raise 30s/6 - 30s/6 - 30s/6
Barbell Bulgarian Split Squat 135/5 - 135/5 - 135/5 - 135/5
Ab Wheel Rollouts 6 - 5 - 5
Felt incredibly good during today’s workout, everything was up in weight or reps from last week. [/quote]
9 pounds in 12 days? Nice Numbers look solid… Weight and or reps going up every week? Hell yeah
[quote]gregron wrote:
9 pounds in 12 days? Nice Numbers look solid… Weight and or reps going up every week? Hell yeah [/quote]
Yeah, I simply cannot step into the gym and not improve over the last workout, kinda defeats the purpose!
I also feel that most of that 9 lbs is fat, I did not see a massive weight drop initially, so I feel I was pretty carb depleted in the beginning. Some people talk about 10 lbs in like 2 days, I was down 4lbs after 4 days in the beginning.
[quote]yusef wrote:
Is spiking insulin with leucine at points in the day a bad idea during this diet? Lyle seems to skim over that issue.[/quote]
I about done reading Lyle’s protein book. If you are using whey or a casein powder there’s no need to add leucine. The idea behind the RFL diet is that it has enough protein to slow muscle loss as much as possible whilst dieting.
Alright I just got the ebook, look forward to reading it and seeing how things turn out, any other recommendations you guys who have tried it/ are trying have?
[quote]youngblood52 wrote:
how does this diet stack up against The Ultimate Diet 2.0?
[/quote]
I’d recommend buying the books from Lyle’s site and reading them cover to cover…twice. Nobody is going to tell you the differences on a forum.[/quote]
I’ve already purchased both books…I was just wondering from people who have personally tried both which one they liked better and why. From what I read, they are BOTH fast (granted the UD2.0 isn’t quite as fast as RFL), they both involve severe calorie restriction (UD2.0 not as bad), etc etc.
The rapid Fat Loss diet seemed kind of like the UD2.0 except no fats, and the recommended workouts were different.
Have you tried either program phatkins? which one do you prefer?
[quote]youngblood52 wrote:
how does this diet stack up against The Ultimate Diet 2.0?
[/quote]
I’d recommend buying the books from Lyle’s site and reading them cover to cover…twice. Nobody is going to tell you the differences on a forum.[/quote]
I’ve already purchased both books…I was just wondering from people who have personally tried both which one they liked better and why. From what I read, they are BOTH fast (granted the UD2.0 isn’t quite as fast as RFL), they both involve severe calorie restriction (UD2.0 not as bad), etc etc.
The rapid Fat Loss diet seemed kind of like the UD2.0 except no fats, and the recommended workouts were different.
Have you tried either program phatkins? which one do you prefer?[/quote]
I am curious regarding this as well. I am gearing up to try one for sure, but uncertain as to which. I don’t have a tremendous amount of body fat to lose.
[quote]youngblood52 wrote:
how does this diet stack up against The Ultimate Diet 2.0?
[/quote]
I’d recommend buying the books from Lyle’s site and reading them cover to cover…twice. Nobody is going to tell you the differences on a forum.[/quote]
I’ve already purchased both books…I was just wondering from people who have personally tried both which one they liked better and why. From what I read, they are BOTH fast (granted the UD2.0 isn’t quite as fast as RFL), they both involve severe calorie restriction (UD2.0 not as bad), etc etc.
The rapid Fat Loss diet seemed kind of like the UD2.0 except no fats, and the recommended workouts were different.
Have you tried either program phatkins? which one do you prefer?[/quote]
They’re two completely different diets. Theres maybe 3 days of eating that are similar in both diets, where however, the UD 2.0 requires much higher training volume. You are not going to lose weight faster than with a PSMF (RFL), if thats your goal.
Here was my brief experience on the UD 2.0 diet. At the time I felt it was just too much work. I’ve never felt more like shit during a diet. I later attributed this due to the fact I came into the diet burnt out.
