Rapid Fat Loss

Nutrition
81

So after some digging around, I have managed to answer my own questions…taking from Mr. McDonald’s website…

Q: Which book is best for me?

A: As with so many questions, it depends but here are some general recommendations.

Lean dieters plagued by problems of stubborn abdominal/low-back or hip/thigh fat would be best served by The Stubborn Fat Solution.

If you are a lean bodybuilder or athlete who needs to lean out while maintaining performance and you arenâ??t in a hurry, The Ultimate Diet 2.0 is probably your best choice.

When you want the fastest fat/weight loss possible in the shortest time, The Rapid Fat Loss Handbook is the best choice.

If youâ??re the type of dieter who is either on a diet or off, and want to break out of that cycle, consider A Guide to Flexible Dieting.

The Ketogenic Diet is for low-carb dieters who want to know all of the details of what happens on a low-carbohydrate diet.

The Protein Book is for athletes or coaches seeking the most cutting edge information on optimizing all aspects of their protein nutrition.

Also stated somewhere on the website, (can’t find it again) body fat percentages for the UD. It is bascially stated that you should not do the UD if you are over catagory 1 (RFL) BF%s.

Honestly, this still doesn’t help me decide which is best for me as I would be able to do either. I am considering the RFL and then cycle into the UD (after a break, of course) depending on where I end up.

82

haven’t tried the UD. I avoid fat loss phases like the plague. Normally I can skip them because 2 rugby seasons a year and retarded amounts of cardio for that keep me in “okay” shape, nothing to write home about though.

Feeling good after yesterday’s refeed, haven’t ballooned up yet, we’ll see what happens with my water intake today (3 liters a day or more) .

83

[quote]Doc L wrote:
So after some digging around, I have managed to answer my own questions…taking from Mr. McDonald’s website…

Q: Which book is best for me?

A: As with so many questions, it depends but here are some general recommendations.

Lean dieters plagued by problems of stubborn abdominal/low-back or hip/thigh fat would be best served by The Stubborn Fat Solution.

If you are a lean bodybuilder or athlete who needs to lean out while maintaining performance and you arenâ??t in a hurry, The Ultimate Diet 2.0 is probably your best choice.

When you want the fastest fat/weight loss possible in the shortest time, The Rapid Fat Loss Handbook is the best choice.

If youâ??re the type of dieter who is either on a diet or off, and want to break out of that cycle, consider A Guide to Flexible Dieting.

The Ketogenic Diet is for low-carb dieters who want to know all of the details of what happens on a low-carbohydrate diet.

The Protein Book is for athletes or coaches seeking the most cutting edge information on optimizing all aspects of their protein nutrition.

Also stated somewhere on the website, (can’t find it again) body fat percentages for the UD. It is bascially stated that you should not do the UD if you are over catagory 1 (RFL) BF%s.

Honestly, this still doesn’t help me decide which is best for me as I would be able to do either. I am considering the RFL and then cycle into the UD (after a break, of course) depending on where I end up.[/quote]

honestly I think the only way you would know which is best for you is by trying both and seeing which garners better results for you. I’m on day 7 of the RFL and woke up this morning looking leaner in the mirror than I honestly expected to kook at the end of the whole diet. It’s really motivating for me personally to actually SEE rapid results in the mirror after only a week. It all depends on what you thinks best for you man but I’m happy with the RFL diet for me so far.

.greg.

84

I know the diet plan says to drink 1-2 liters of water a day but I think thats more for people who don’t usually consume enough fluids right? I usually drink over a gallon of water a day which is 3.78 liters. I haven’t lessened my water intake since starting this diet cause it also helps keep me feeling full. Do you think thats a problem?

.greg.

85

[quote]gregron wrote:

honestly I think the only way you would know which is best for you is by trying both and seeing which garners better results for you. I’m on day 7 of the RFL and woke up this morning looking leaner in the mirror than I honestly expected to kook at the end of the whole diet. It’s really motivating for me personally to actually SEE rapid results in the mirror after only a week. It all depends on what you thinks best for you man but I’m happy with the RFL diet for me so far.

.greg.[/quote]

Glad to hear that you are getting good results and thank you for your comment, this is rather helpful. I am still working out the details, but will be sure to join in on the thread once I begin.

Thanks for starting this thread!

EDIT: Also thanks to relentless! I have read your thread while researching the diets! Very helpful. I marvel at your ability to consume so much food and look the way you do!

/highjack

86

[quote]Doc L wrote:
Glad to hear that you are getting good results and thank you for your comment, this is rather helpful. I am still working out the details, but will be sure to join in on the thread once I begin.

Thanks for starting this thread![/quote]

no problem Doc let us know what you decide and how it goes. Good luck

.greg.

87

I’m on day 6 of this diet. I have to say that I feel incredibly sluggish in the mornings and often throughout the day as well.

I wonder if there will be a point in time when my body will adjust? Has anyone noticed a change or improvement in energy level after the first week?

88

[quote]jandek wrote:
I’m on day 6 of this diet. I have to say that I feel incredibly sluggish in the mornings and often throughout the day as well.

I wonder if there will be a point in time when my body will adjust? Has anyone noticed a change or improvement in energy level after the first week? [/quote]

what category are you doing the diet as? I’m on day 7 now and once I get up, take my HOT-ROX and eat some food in the mornings then I usually don’t feel sluggish. If I lay around and don’t get some food in me right away then I do feel a little tired.

.greg.

89

my energy levels vary day to day. HOT-ROX helps a bit, I imagine an EC stack would work wonders.

How much sleep are you getting? How much training are you doing? How many calories are you taking in?

[quote]jandek wrote:
I’m on day 6 of this diet. I have to say that I feel incredibly sluggish in the mornings and often throughout the day as well.

I wonder if there will be a point in time when my body will adjust? Has anyone noticed a change or improvement in energy level after the first week? [/quote]

90

I’m in category 3. Usually I spring out of bed in the morning. It takes a little more to get me going now. It might be completely mental. Also, I usually don’t eat for about 2 hours after I wake up. That might be an issue for me.

I’m also curious about Fish Oil. I believe he mentions taking 6 pills a day in the book.

I’m at 3 a day (1200mg). How many are you guys taking?

91

[quote]Ren wrote:
my energy levels vary day to day. HOT-ROX helps a bit, I imagine an EC stack would work wonders.

How much sleep are you getting? How much training are you doing? How many calories are you taking in?

[quote]jandek wrote:
I’m on day 6 of this diet. I have to say that I feel incredibly sluggish in the mornings and often throughout the day as well.

I wonder if there will be a point in time when my body will adjust? Has anyone noticed a change or improvement in energy level after the first week? [/quote]
[/quote]

I know that an EC stack would be great for me, as some sympathetic stimulation is exactly what feels like is being missed right now. I’ve used ephedrine in the past with incredible results. The problem is, I’ve rebounded backwards every time I’ve come off it. Also, I find I usually get both mentally and physically depressed after I cycle off of it, making the gains not worth it in the end. I’d rather move a little more slowly. Actually, I don’t know how much faster I could lose weight… I’ve lost 8 pounds in 6 days.

I’m shocked that I am the only one experiencing lethargy on a calorie-restricting diet, but that only motivates me to push through and vary the diet slightly.

my sleep is fine @ 6-8 hours. I haven’t calculated my exact caloric intake, but it’s WAY WAY WAY lower than what I’m used to.

92

If I was you I would start eating earlier in the morning and or having a cup of coffee or something. That would probably help. In the book he says how much to take so skim back through to find out cause I don’t remember off the top of my head. (how many pills would depend on the pills. big pills like Flameout or smaller fish oil pills like from gnc or costco)

.greg.

93

[quote]gregron wrote:
If I was you I would start eating earlier in the morning and or having a cup of coffee or something. That would probably help. In the book he says how much to take so skim back through to find out cause I don’t remember off the top of my head. (how many pills would depend on the pills. big pills like Flameout or smaller fish oil pills like from gnc or costco)

.greg.[/quote]

thanks greg.

94

Gregron I think you mentioned taking in 20 oz of Gatorade. Do you do this every workout? Seems like a lot of extra carbs.

I am running the diet as a Cat.1 have not really felt tired/sluggish at all. I attribute this to the HOT-ROX, I have never taken any sort of stimulant/fatloss aid and this seems to really be working for me. I was a bit worried of working out to long, my second training session was a fullbody w/o (hit a front squat PR) and ran two miles in under 15 min still felt great after.

95

All right, so I reread a little bit and found that he recommends 6 grams of fish oil a day, however you want to take it.

Also, I found this in the Q&A portion of his website:

JC on December 12th, 2009 3:23 pm

Hello,
I have a question,
Since you are eating few calories will you feel sluggish or tired on this diet?
lylemcd on December 12th, 2009 7:30 pm

That tends to be exceedingly variable. Some people feel more energized, others not so much. A HUGE part of avoiding major fatigue is following the retrogradations for electrolyte intake in the book. People who have ignored that suggestion are the ones who get hit the hardest.

and then in the book he states:
Finally I want to mention some basic supplements which should be a part of any low carbohydrate
diet. The primary group to worry about are the electrolytes, sodium, potassium, and
magnesium. All three are lost on a low-carb diet and supplementing them seems to help people avoid
fatigue. Three to five grams of sodium (just put salt on your food), up one gram of potassium and 500
mg of magnesium should be supplemented; this seems to help with fatigue. Some dieters have used
a potassium salt to put on their foods and this is certainly an option.

(I hope he doesn’t mind the quoting of a paragraph from his book in a public forum)

I get nervous (and you should too) about supplementing with potassium and magnesium, as any electrolyte imbalance can certainly lead to an arrhythmia. Also it’s impossible to know where your starting point is without a blood panel.

Although, considering the RDA for potassium is between 3,000 and 3500 mg a day, and the long list of foods that I’m not eating which I usually get my potassium from, the recommended 1 gram a day might not be over doing it.

96

Lyle recommends 15-20g of carbs in a workout if you are having trouble with performance in your workout. He covers that in the book.

fish oil is 6-10g, so take the number of pills accordingly. I use a grocery store brand and take 6 myself.

Jandek: are you taking a multi-vitamin as well? Just wanted to make sure. You can try to make sure you get a minimum of 8 hours sleep.

8 lbs in 6 days, some fat, some water and glycogen. Watch how your scale changes during week 2 as you should be carb and glycogen depleted by then. That will give you a better idea of your fat loss.

I do feel lethargic at times, I have some lo-carb monster on standby in case I feel beat the fuck down.

You never answered how much lifting and/or cardio you are doing? As that could have a big impact on your recovery.

The other thing is just to double check what you are eating. Make sure you aren’t eating “carby” veggies and protein sources with too much fat. As that could cause you to feel a little off.

You could try taking an adaptogen, like Rhodiola Rosea and see if that helps you cope better. As cat 3 you are forcing your body to undergo some serious changes, and the adaptogen might help. I am taking it myself along with HOT-ROX.

97

Salt on all foods (I literally never eat anything without salt…I salt my broccoli damnit!!) and ZMA before bed should cover that. Have you tried ZMA before?

As gross as it sounds…pickle juice can help with the electrolyte loss too…

[quote]jandek wrote:
All right, so I reread a little bit and found that he recommends 6 grams of fish oil a day, however you want to take it.

Also, I found this in the Q&A portion of his website:

JC on December 12th, 2009 3:23 pm

Hello,
I have a question,
Since you are eating few calories will you feel sluggish or tired on this diet?
lylemcd on December 12th, 2009 7:30 pm

That tends to be exceedingly variable. Some people feel more energized, others not so much. A HUGE part of avoiding major fatigue is following the retrogradations for electrolyte intake in the book. People who have ignored that suggestion are the ones who get hit the hardest.

and then in the book he states:
Finally I want to mention some basic supplements which should be a part of any low carbohydrate
diet. The primary group to worry about are the electrolytes, sodium, potassium, and
magnesium. All three are lost on a low-carb diet and supplementing them seems to help people avoid
fatigue. Three to five grams of sodium (just put salt on your food), up one gram of potassium and 500
mg of magnesium should be supplemented; this seems to help with fatigue. Some dieters have used
a potassium salt to put on their foods and this is certainly an option.

(I hope he doesn’t mind the quoting of a paragraph from his book in a public forum)

I get nervous (and you should too) about supplementing with potassium and magnesium, as any electrolyte imbalance can certainly lead to an arrhythmia. Also it’s impossible to know where your starting point is without a blood panel. I’m going to think this one over for a while before I decide to supplement here. [/quote]

98

[quote]Ren wrote:
Lyle recommends 15-20g of carbs in a workout if you are having trouble with performance in your workout. He covers that in the book.

fish oil is 6-10g, so take the number of pills accordingly. I use a grocery store brand and take 6 myself.

Jandek: are you taking a multi-vitamin as well? Just wanted to make sure. You can try to make sure you get a minimum of 8 hours sleep.

8 lbs in 6 days, some fat, some water and glycogen. Watch how your scale changes during week 2 as you should be carb and glycogen depleted by then. That will give you a better idea of your fat loss.

I do feel lethargic at times, I have some lo-carb monster on standby in case I feel beat the fuck down.

You never answered how much lifting and/or cardio you are doing? As that could have a big impact on your recovery.

The other thing is just to double check what you are eating. Make sure you aren’t eating “carby” veggies and protein sources with too much fat. As that could cause you to feel a little off.

You could try taking an adaptogen, like Rhodiola Rosea and see if that helps you cope better. As cat 3 you are forcing your body to undergo some serious changes, and the adaptogen might help. I am taking it myself along with HOT-ROX.[/quote]

as far as workouts go, I’ve done 3 x 30 min cardio sessions on an eliptical trainer and 3x anaerobic training this week (I’m a newbie in the weight lifting category)

My diet basically looks like this with little to no daily variation:

breakfast: 4 egg whites
1 slice fat free cheese
1 head of broccoli

lunch: 4 oz chicken breast (I have a scale)
1 cup cucumber or broccoli

snack: 1 cup fat free cottage cheese
a handful of celery

dinner: 4 0z Salmon or lean cut of steak
1 head of broccoli

I’m supplementing with a multivitamin, 3 grams fishoil (but now i will up it to at least 6), and last night I added psyllium husk into the routine.

I’ve also been drinking a scoops worth of Metabolic Drive after workouts, but now I’m wondering if I’m adding too many carbs with that addition?

99

[quote]Ren wrote:
Lyle recommends 15-20g of carbs in a workout if you are having trouble with performance in your workout. He covers that in the book.

fish oil is 6-10g, so take the number of pills accordingly. I use a grocery store brand and take 6 myself.

Jandek: are you taking a multi-vitamin as well? Just wanted to make sure. You can try to make sure you get a minimum of 8 hours sleep.

8 lbs in 6 days, some fat, some water and glycogen. Watch how your scale changes during week 2 as you should be carb and glycogen depleted by then. That will give you a better idea of your fat loss.

I do feel lethargic at times, I have some lo-carb monster on standby in case I feel beat the fuck down.

You never answered how much lifting and/or cardio you are doing? As that could have a big impact on your recovery.

The other thing is just to double check what you are eating. Make sure you aren’t eating “carby” veggies and protein sources with too much fat. As that could cause you to feel a little off.

You could try taking an adaptogen, like Rhodiola Rosea and see if that helps you cope better. As cat 3 you are forcing your body to undergo some serious changes, and the adaptogen might help. I am taking it myself along with HOT-ROX.[/quote]

Yeah, I was aware of that. I just saw that 20 oz has a bit over 30 g of carbs, I had looked up the carb content and it said that 20 oz had around 78 g of carbs must have been a misprint.

100

[quote]Ren wrote:
Salt on all foods (I literally never eat anything without salt…I salt my broccoli damnit!!) and ZMA before bed should cover that. Have you tried ZMA before?

As gross as it sounds…pickle juice can help with the electrolyte loss too…

[quote]jandek wrote:
All right, so I reread a little bit and found that he recommends 6 grams of fish oil a day, however you want to take it.

Also, I found this in the Q&A portion of his website:

JC on December 12th, 2009 3:23 pm

Hello,
I have a question,
Since you are eating few calories will you feel sluggish or tired on this diet?
lylemcd on December 12th, 2009 7:30 pm

That tends to be exceedingly variable. Some people feel more energized, others not so much. A HUGE part of avoiding major fatigue is following the retrogradations for electrolyte intake in the book. People who have ignored that suggestion are the ones who get hit the hardest.

and then in the book he states:
Finally I want to mention some basic supplements which should be a part of any low carbohydrate
diet. The primary group to worry about are the electrolytes, sodium, potassium, and
magnesium. All three are lost on a low-carb diet and supplementing them seems to help people avoid
fatigue. Three to five grams of sodium (just put salt on your food), up one gram of potassium and 500
mg of magnesium should be supplemented; this seems to help with fatigue. Some dieters have used
a potassium salt to put on their foods and this is certainly an option.

(I hope he doesn’t mind the quoting of a paragraph from his book in a public forum)

I get nervous (and you should too) about supplementing with potassium and magnesium, as any electrolyte imbalance can certainly lead to an arrhythmia. Also it’s impossible to know where your starting point is without a blood panel. I’m going to think this one over for a while before I decide to supplement here. [/quote]
[/quote]

Same here I actually think Ihave to reduce salt intake it is getting to the point where not adding salt drastically reduces the flavor of whatever I am eating.