RFL Diet

Chrisjbrawn
Chrisjbrawn Posts: 28 Member
in Health and Weight Loss
Has anyone on here done the RFL diet before if so how was it and how was it after?

Replies

  • yirara
    yirara Posts: 9,941 Member
    Oh god, the farts! All this protein might lead to you being rather alone.
  • NovusDies
    NovusDies Posts: 8,940 Member
    The person who wrote it does not recommend it for the average person.

    It is for limited use in specific scenarios. It is hard. It is not sustainable. You could end up binging.
  • heybales
    heybales Posts: 18,842 Member
    It was decent.

    The fish oil supplements, and recommended milk, and other things - made the total calories end up just a tad below a reasonable deficit anyway for the amount I had left.

    Was dropping for a race well before and only doing 1 cycle and testing it out. Wanted to keep the lifting gains from winter.
    Ehh.

    I saw better results for weight loss way in the past doing Dr Sears Zone diet per instructions along with Maffetone cardio training (whose diet idea was same 40/30/30 but not detailed).
    So not apples to apples compare since cardio was only training then.

    But RFL of course is not really intended to be a sustainable new way of eating type diet - it's specific and meant for specific purpose someone could deal with short period of time.
    Heavy protein didn't cause me gas problems, I know heavy carbs are much more likely - which is fine on a bike in a headwind!

    I can imagine at start of alot of weight loss it could be quick to knock off 10-20 lbs to fit in pants again say, or lighten load on knees to start doing more walking or workouts.
    But now with doing more, you'd probably not end up with as much deficit if really following the instructions.
    And his FAQ is pretty clear on that matter.
  • Ddsb11
    Ddsb11 Posts: 607 Member
    Great way to overshoot a deficit and burn up a s@#% ton of muscle. You’ll hardly look any leaner despite losing 20 lbs or so. Just remember, 13 lbs of that may be fat, but likely more than 6 lbs will be lean muscle mass.
  • heybales
    heybales Posts: 18,842 Member
    Actually from most people's comments running Lyles program and actually following the instructions, and who are getting decent readings for BF% (like DEXA) and LBM (more than just muscle BTW), you do indeed lose lots of water weight as any high protein/low carb diet would - but LBM is not muscle mass.

    The lifts are maintained - if you lost that much muscle mass - you would not.
    I maintained my lifts and performance in cardio (which I cut down on since recommended not much).

    When ever I see someone refer to lean muscle mass - as if anyone can cause their muscle to be fat or lean, I usually correctly assume they are talking about LBM and are unaware that is more than just muscle, and includes water weight.

    Almost everyone starting a diet loses LBM, but not always muscle mass. (lean or otherwise)

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