FATMOS: Do Lyle Mcdonald's Rapid Fat Loss and change ur life
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Poast new message in this thread
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Date: February 5th, 2015 2:54 PM Author: at-the-ready multi-colored national telephone
Depends on your weight and goals. I'm a category 3 fatass so I'm eating 1 gram of protein for every pound of lean body mass (lbm), doing moderate lifting twice a week, walking 30 mins five days per week. You get two cheat meals per week. Non-starchy vegetables are free on the diet. Multivitamin and mineral supplements plus fish oil. Lots of water.
So basically it's a high protein, low fat, low carbs diet you do with moderate exercise. The idea is to run a huge caloric deficit while not losing much LBM. I've been eating about 900 cal/day. My maintenance is probably 3500 (plus light exercise) so my deficit is like 3000 cal per day.
I have tons of fat to cannibalize so it hasn't been a problem for me. If I was leaner it would probably be hell. My plan is to do this for 4 more weeks then transition to something more sensible.
(http://www.autoadmit.com/thread.php?thread_id=2800939&forum_id=2#27255484) |
Date: February 10th, 2015 3:41 PM Author: at-the-ready multi-colored national telephone
15 days, 21 pounds.
I feel like a different person.
(http://www.autoadmit.com/thread.php?thread_id=2800939&forum_id=2#27287350) |
Date: February 15th, 2015 2:08 PM Author: big aggressive partner
on day 2. i had about 1000 calories yesterday and did a saltwater cleanse. also upped my intake of dem fish oil capsules by 4x. feel pretty good so far.
r/pmsf is a decent resource for this
(http://www.autoadmit.com/thread.php?thread_id=2800939&forum_id=2#27320056) |
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Date: February 15th, 2015 7:51 PM Author: big aggressive partner
wow good job bro
im on day 2 and feel pretty tremendous. no hunger. this morning i woke up and wasnt bloated (e.g. my stomach seemed flat almost) for the first time that i can recall in ages.
one question - the diet is really fucking hard. yesterday i tried my best to watch what i was eating but i ended up eating way more carbs and fat than i should (i.e. i want to cap them at 20g each but i hit 44 and 80g respectively; still only consumed about 1100 cals total though).
what have you been eating and how have you been handling dat diet?
(http://www.autoadmit.com/thread.php?thread_id=2800939&forum_id=2#27322246) |
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Date: February 15th, 2015 8:51 PM Author: at-the-ready multi-colored national telephone
chicken breasts, tuna, beef jerky, salads, pickles, greek yogurt, turkey, green vegetables, egg whites, lots of tabasco and spices.
hunger hasn't been a problem at all because I started out a huge fatass (and still am) so I've got plenty of energy reserves to live off of for the forseeable future.
controlling dietary fat and carbs can be tough but I'm just trying to watch it without going crazy. the main thing i'm focusing on is total calories.
(http://www.autoadmit.com/thread.php?thread_id=2800939&forum_id=2#27322697) |
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Date: February 15th, 2015 9:17 PM Author: trip masturbator alpha
I'm basically on the same type of diet - using the "dukan" diet which is basically a slightly modified PSMF. lean meats and low fat dairy all u can eat... which after a few days ends up being like 900-1000 cals.
I dropped 15 lbs in 15 days then went off it for about a week gained back 6 or so (water I'm guessing) and now am back at it again and hopefully will lose the next 15 lbs in these 15 days.
I also have a lot to lose. Started out having like 100 lbs to lose.
Ive been on low carb diets before and its all that works for me. curbs cravings like no other.
(http://www.autoadmit.com/thread.php?thread_id=2800939&forum_id=2#27322874) |
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Date: February 15th, 2015 10:10 PM Author: big aggressive partner
yeah im suprirsed by how little hunger i have on day 2 so far. yesterday evening i was craving all sorts of shit and had to sate myself on some blueberries.
i went and bought some frozen tyson chicken breasts today. each one is 22g protein, 0 carb. 1.5 fat. if i eat 6 of those per day, i'm set yny. that + eca stack + multivit + drinking water.
(http://www.autoadmit.com/thread.php?thread_id=2800939&forum_id=2#27323269)
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Date: February 18th, 2015 4:47 PM Author: Avocado voyeur
Started this on sunday so day 4 for me. I've been llofting for 4 months and cutting reallll slow but I want my abs to Pop before I go on vaca in 10 days. Never had abs before and they're starting to come out sooo exciting but FUCK do I want some cake right now. Had a couple grapes and they were soooo good I feel guilty for having even 2 grapes tho lol. I'm also still lifting everyday and all my muscles feel like shit I pulled something in my back yesterday gonna lay off.
Just gotta keep thinking about dem abs and tomorrow mornings weigh in to keep myself from day cake. But even now I'm thinking about having a piece as a midweek cheat "meal" before Saturday- my planned cheat meal. Help bros
(http://www.autoadmit.com/thread.php?thread_id=2800939&forum_id=2#27342970) |
Date: February 20th, 2015 4:43 PM Author: at-the-ready multi-colored national telephone
Day 25.
I have lost ~29 pounds. Weight loss is starting to slow, mainly because I've been doing circuit training and eating a bit more to preserve muscle. Going to stay on RFL for two more weeks and hopefully be down to about 250 which will put me in LM's Category 2 of dieters, Will re-evaluate my approach then.
(http://www.autoadmit.com/thread.php?thread_id=2800939&forum_id=2#27357801) |
Date: February 20th, 2015 4:48 PM Author: pearly macaca
Done this before, and also the Velocity Diet, which is another PSMF, but is essentially 95% protein shakes in water.
In a lot of ways, after the excruciating first 3-5 days, the Velocity Diet was easier. No temptation to overeat or just "have a little nibble" of anything because you ONLY get protein powder shakes.
But I've been thinking about trying the RFLD again, mostly because I don't want the professional stigma of being the "protein shake" guy.
(http://www.autoadmit.com/thread.php?thread_id=2800939&forum_id=2#27357836) |
Date: February 21st, 2015 12:43 PM Author: big aggressive partner
day 7.
first weight: 195.7
peed.
second weight: 195.1
pooped.
third weight: 194.8
ofs
(http://www.autoadmit.com/thread.php?thread_id=2800939&forum_id=2#27362332) |
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Date: February 21st, 2015 12:51 PM Author: Galvanic mahogany karate giraffe
Wishing all poasters in this thread the best of luck in health and happiness.
I am supportive of self-improvement, but in most cases, the reintegration of normal diet = rapid weight gain. Most people do not have the discipline to keep that weight off. I have no science, I just know human behavior -- people who are in a bind to lose rapidly probably suffer from the same impulses that keep them at whatever weight they are unhappy with.
(http://www.autoadmit.com/thread.php?thread_id=2800939&forum_id=2#27362388)
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Date: February 23rd, 2015 9:54 AM Author: big aggressive partner
day 9: 194.7
was a tad bit undisciplined with diet this weekend. nothing crazy (e.g. had crispy chicken instead of grilled chicken on dat mcdonalds salad) but not ideal. gonna try to double down this week and be more careful about what i eat.
(http://www.autoadmit.com/thread.php?thread_id=2800939&forum_id=2#27375433)
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Date: February 26th, 2015 11:55 AM Author: big aggressive partner
day 12.25 (bonus weight in after early morning nap)
191.7
YNY
(http://www.autoadmit.com/thread.php?thread_id=2800939&forum_id=2#27394745) |
Date: February 26th, 2015 3:07 PM Author: azure lay
Well brother as an already lean dude (cat 1) who does RFL from time-to-time thought I'd say congrats and share my favorite recipe. I still eat this regularly even though it's basically 95% protein and *should* taste like shit. But it doesn't and I still love them.
Protein pancakes -- TRUE protein pancakes.
-3 scoops no- or xt-low carb protein powder
-276g egg whites (buy liquid egg whites so you're not cracking eggs)
-a little cinnamon
-a little vanilla extract
-a little baking powder (1 tsp)
Blend this all together and let sit for about two minutes. Warm up your skillet, make it just like reg pancakes. Use that 0-calorie spray butter and 0-calorie syrup and these pancakes taste fucking awesome.
(http://www.autoadmit.com/thread.php?thread_id=2800939&forum_id=2#27395622)
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Date: February 26th, 2015 8:22 PM Author: big aggressive partner
MOAR food tips.
im a microwavemo so i basically dont eat anything if i cant nuke it. if you have a kroger closeby, there's something called pollo asado. it's damn tasty and has 14g protein, 5g fat, 1g carbs per serving. soooo cr.
i've had a shitload of trouble finding fat free dairy. any suggestions?
(http://www.autoadmit.com/thread.php?thread_id=2800939&forum_id=2#27397160) |
Date: February 27th, 2015 11:41 AM Author: big aggressive partner
day 13: 191.2
(was at 192.0; took a poop to get the above)
(http://www.autoadmit.com/thread.php?thread_id=2800939&forum_id=2#27400003) |
Date: February 27th, 2015 8:56 PM Author: big aggressive partner
day 13 BONUS EVENING WEIGH IN: 190.7
about to hit dem weights too
(http://www.autoadmit.com/thread.php?thread_id=2800939&forum_id=2#27403184) |
Date: March 1st, 2015 10:45 AM Author: big aggressive partner
day 14: yesterday, ws around 192, my first "free meal" at which i had a lean cuisine and a kashi bar
day 15: 192 after dat piss
(http://www.autoadmit.com/thread.php?thread_id=2800939&forum_id=2#27410806) |
Date: March 2nd, 2015 2:41 PM Author: big aggressive partner
Day 15: 193
Was a ttt with diet this wknd, hell bent on doing better starting today
(http://www.autoadmit.com/thread.php?thread_id=2800939&forum_id=2#27417080) |
Date: March 3rd, 2015 6:22 PM Author: at-the-ready multi-colored national telephone
day 36: down 38 pounds
feeling better and better
(http://www.autoadmit.com/thread.php?thread_id=2800939&forum_id=2#27424068) |
Date: March 4th, 2015 9:38 AM Author: big aggressive partner
day 17: 187.9
LJL at how really doing the diet (i.e. <20 grams of fat/carbs per day) is having a huge effect. looks like my half-assing it with diet discipline the first two weeks was hving a big impact.
(http://www.autoadmit.com/thread.php?thread_id=2800939&forum_id=2#27426974) |
Date: March 5th, 2015 8:55 AM Author: big aggressive partner
day 18: 189
I HATE THIS DIET. I WANT TO STOP :(((
(http://www.autoadmit.com/thread.php?thread_id=2800939&forum_id=2#27432957) |
Date: March 7th, 2015 1:11 PM Author: big aggressive partner
day 21: 188.5
ftge i missed days 19 and 20.
(http://www.autoadmit.com/thread.php?thread_id=2800939&forum_id=2#27447240)
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Date: March 9th, 2015 9:44 AM Author: big aggressive partner
day 23: 188.5
have kind of hit a wall here bros. any ideas?
(http://www.autoadmit.com/thread.php?thread_id=2800939&forum_id=2#27456425) |
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Date: March 31st, 2015 1:13 AM Author: azure lay
Are you making sure you have enough snacks? Do this:
1. Get a bunch of pre-mixed salads so you're not chopping cabbage and shit.
2. Get fat-free feta cheese. It's like 100% protein and surprisingly delicious. You can use 2 oz of the stuff (that's a lot) for 70 calories and 14 fucking grams of protein.
3. Get a super low-calorie salad dressing. I like Berenstein's cheese dressings.
4. Get green onions, cucumbers, and grape tomatoes and put them on the top.
That's ~100 calories (don't count the veggies) with 15 grams of protein.
(http://www.autoadmit.com/thread.php?thread_id=2800939&forum_id=2#27586521) |
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Date: March 31st, 2015 1:22 AM Author: azure lay
A few things brother.
1. If you're a cat 3 fatass, why do something so drastic? Unless you're planning for an event, leave the crash diets alone. Just lift heavy, cut your calories a little bit, and do some cardio and that shit will melt right off.
2. If you're def doing RFL, then you need to use the workbook in the guide as a cat3 guy using your LBM and all that to figure out how many you can have. Point is, a 100 calorie snack like this is a great weapon to have in your arsenal.
(http://www.autoadmit.com/thread.php?thread_id=2800939&forum_id=2#27586546) |
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Date: March 31st, 2015 1:39 AM Author: azure lay
Nuts are overrated as FUCK bro. Read this by the great Martin Berkhan:
Nuts in all their various forms are the most overrated and overhyped foods in the “health conscious” community. Just because it’s a natural food doesn’t mean it’s all that diet friendly or even healthy for that matter.
Packing a higher calorie density than chocolate, it’s no big mystery that people easily overdo it with nuts. Some people rationalize a high nut consumption by saying it’s a healthy and natural snack, but this is wrong. Nuts contain an incomplete amino acid profile and consist mostly of plant fats. The westernized diet is already highly unbalanced in the omega 3: omega 6-ratio—the polyunsaturated fats from nuts certainly won’t help.
Optimize the fat composition of your diet by kicking nuts to the curb and add more fish, that’s my recommendation. You’ll be more satiated and healthier to boot.
http://fitnessblackbook.com/diet-tips/martin-berkhan-scorch-through-your-fat-loss-plateau/
(http://www.autoadmit.com/thread.php?thread_id=2800939&forum_id=2#27586583) |
Date: April 1st, 2015 9:03 PM Author: Odious Bright Therapy
Thought I'd chime in here...I'm a true 5'7" and was about 218 lbs about 60 days ago. Fat yes, but I'm also quite muscular (legs especially) so not as obese as you'd think. I put on muscle quick.
I started the above keto diet (for the most part) exactly 3 weeks ago and weighed in at 211.8; all meats, non-sugar dairy and green vegetables. Basically eggs and a meat in the morning, lettuce wrap sandwiches w/ cheese and celery/cucumber in afternoon, and dinners range from pulled pork/chicken recipes, jerk shrimp/chicken, to burger/bison/steak salads. Targeting around 1600-1800 calories a day and less than 25-30g of carbs.
Prior to, I was working out doing HIIT and such, but modified back to my old routines of 3x8 on split days (chest/tri, back/bi, shoulders/leg) and really rely on hockey (1-2x a week and postworkout cardio for leg toning).
3 weeks in, i'm 201.4 (so down around 10 lbs) but transformed very noticeably already in my chest/shoulders and back.
Looking to do this until the end of May, and hopefully be around 180-185 of solid rock by then. Given my frame and body comp, I'm guessing that'd put me in the 13-14% BF range. 175 I'd be pretty shredded, but doubt that's feasible without serious commitments.
(http://www.autoadmit.com/thread.php?thread_id=2800939&forum_id=2#27598341)
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Date: April 22nd, 2015 4:53 PM Author: Odious Bright Therapy
Update 3 weeks later...
I'm down to 194.4 (another 7 lbs.) with easily 5 lbs of muscle added on top. Still on the same routine, and other than a couple Coors Lights, haven't deviated diet-wise yet. Dropped 2-3 waist sizes already.
I could only do 3 x 1 pull ups a month ago, and now I'm up to 5 x 6-8 pull ups, so that's really huge.
Keep it up fellow fatmos!
(http://www.autoadmit.com/thread.php?thread_id=2800939&forum_id=2#27738447) |
Date: November 9th, 2017 8:33 AM Author: bateful quadroon
day 5
start: 182
now: 178
feel retarded right now. this shit is hard. my body hates me.
(http://www.autoadmit.com/thread.php?thread_id=2800939&forum_id=2#34641617) |
Date: December 12th, 2017 12:56 AM Author: bateful quadroon
Starting this back up again...creeping into single digit bf range
Start: 172
Goal: 165
(http://www.autoadmit.com/thread.php?thread_id=2800939&forum_id=2#34895863) |
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