LiftHeavyThings27105 - starting Lyle McDonnald's Rapid Fat Loss diet (2018 AUG 01)
LiftHeavyThings27105
Posts: 2,086 Member
Okay, folks. Here is the thread. I will upload the pics once I have them. For those of you who can see my wall, I will link this thread in the post that I just made a few minutes ago. Okay....now off to get those starting physique pics (UGH!). Folks - fair warning: not gonna be pretty! Yet!!!!
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Okay....remember, I gave fair warning....pics are being uploaded NOW!0
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#5 - the last one (WHEW!)
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Ha! Forgot to take my watch off.....too funny!0
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I’m looking forward to seeing your progresss. Who knows...I may eventually posts pictures of myself too!
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I did this one a few years ago. Lost 5lb in 1week eating 8 oz of chicken 3 times per day. Good luck1
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I read McDonald's and was hoping for a super diet that meant fast food 😂
Hope it goes well!!2 -
Can you post a brief description of the diet and workout routine?1
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annaskiski wrote: »Can you post a brief description of the diet and workout routine?
Lots of protein (calculated to your stats), very little else, limited training
The period of time spent doing the diet before a recommended diet break depends on your stats, as does the frequency of refeeds1 -
Really? No heavy lifting? That's surprising...0
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annaskiski wrote: »Really? No heavy lifting? That's surprising...
I said limited, not light! I'm doing higher volume (8-10 reps), but as heavy as I can to leave 1-2 in the tank.0 -
@LiftHeavyThings27105 looking great ! Can't wait to see your progress 0
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LiftHeavyThings... best wishes. You and I are about the same size, weight, age, BF%, and have run similar powerlifting type workouts. You're way more outgoing... I'm keeping my photos to myself!
Most guys our age would kill for a bod like yours though. Get to it and let us know how it goes!0 -
billkansas wrote: »LiftHeavyThings... best wishes. You and I are about the same size, weight, age, BF%, and have run similar powerlifting type workouts. You're way more outgoing... I'm keeping my photos to myself!
Most guys our age would kill for a bod like yours though. Get to it and let us know how it goes!
Thank you, man! But I am fat and have little definition in my upper body. Lower body (and, no fears - not posting any pics of my *kitten*) is where things are pretty awesome - if I do say so myself. And, for those of you wondering - YES, Starbucks bathroom selfies! Hey, I am there all the time, so why not!
I am starting officially today. I am interested in seeing how the weight training is going to go. I mean, I totally get the "lower weight, higher reps" concept here. I don't thing that I would want to try (and I can not do this today....but three months ago or so I did this....) 365lbs deadlifts at any sets | reps....yet alone 5x5. And squats would kill me.
I was totally pumped about a program that I have in mind (written by yours truly - based on science) that I was going to do five times a week (a lot of upper body focus....really want to get the upper body back to something where I have a hard time keeping my shirt on....was not that long ago). But, gotta get this weight and fat gone. Goal is 191lbs.....but, I am more of a range kinda person so 188lbs - 194lbs would be a great range.
I *think* - as I have stated - that I will do this for two weeks, then eat at maintenance for one week (read: do my Keto stuff) and then do it again (same break down) and then likely do it one more time.
So, there is a "five hour" diet break once a week and there is a re-feed once a week. I am also doing training sessions only three times a week (which is gonna kill me). I will be SO TEMPTED to do way more. That has always been my problem....sticking to the plan. Shoot, when I did Strong Lifts 5x5 I modified that (did it four times a week instead of three times a week....and added way more dead lifts than prescribed).
And, it was really difficult for me - as silly as that sounds - to post pics. Five years ago....no problem. But yesterday and five years ago are vastly different. Gonna go get that "five years ago" body....you all are welcome to stick around for that journey!2 -
annaskiski wrote: »Can you post a brief description of the diet and workout routine?
It is a "Protein Sparing Modified Fast". So, essentially, I am eating a lot of protein. For me and my number of meals consumed a day, I will be getting 205g of Protein each day. The training sessions are more "full body" in nature and are in the "higher" rep range....now, keep in mind that I had been doing powerlifting for the last 18 months so everything there is 2 - 6 reps. This is a little higher....no idea how I am going to respond (with respect to training and the intensity that I will be able to maintain) because I have (clearly) feed the machine previously. LOL! Thus, the desire to do this "Rapid Fat Loss" diet.
And, I have consistently professed a propensity to investigate and to experiment. I am the type of person that loves to know the theory....but book smart is indeed B.S. (see how I did that?). I like to see how the book smart translates to real life. Not to get political, but there are a lot of really very smart people who subscribe to a particular political thought that consistently fails real-world implementation....no matter what "version" (think Venezuela as a recent example). So, book smart is all fine and dandy....does the s**t work in real life? Well, I am the guy that does it to see.....
I do Keto usually because of high A1C so I have a little bit of a drawback. Not an excuse, just one more hurdle....but all good. We all are different....everyone responds a little differently. Forget "Army of 1"....I am "Experiment of 1"! HA! Not dead yet from anything that I have tried.....yet!1 -
I like to think of RFL or PSMF as the "cat food diet"....lots of dry fish & chicken...lol.
Try to keep your sanity about you (tough as hell)0 -
Well you look great and if it can help get you in a spot where you feel better, awesome!
It's pretty amazing what the body can do when treated as an experiment!0 -
Keto_Vampire wrote: »I like to think of RFL or PSMF as the "cat food diet"....lots of dry fish & chicken...lol.
Try to keep your sanity about you (tough as hell)
I clearly ain't got no sense! LOL!
I am a very easy-to-get-along with type of person and while I might get ticked off at things and get a bit emotional I recover from that quickly. And, it takes a lot to get under my skin....so, this will be okay.
I am super blessed in that - for me - eating the same thing, all day long, every day of the week.....drumroll, please.....and twice on Sunday is not something that bothers me. Generally. Although, all this freaking tuna is gonna be an experiment....not gonna lie on that one.
I just can't wait for this experiment to be over and to see the results. See if this old fart can still bring it! 12% body fat is pretty much what I had in 2012 (how convenient....12 was my number in sports, too...I am sensing a pattern here). But, I am going to enjoy every detail in this process and let's see what I find out about myself.
And, funny thing - I am a HUGE dog person. Not so much cats. We will see....2 -
So, Day 3 of this....
Starting weigh-in was 211.6 (artificially high due to the huge amount of carbs I had the night before....I was 206.0 that morning). Today's weigh-in: 208.2 lbs.
Going to focus mostly on the training sessions for this program. So, moving forward I will add a quick update (weigh-in) but will more discuss the training sessions.
So far, I have had only one. Today will be the second. Under this program you are to work out two or three times. I am going for three. I really think that this is far too little....but, I am going to follow the plan. Full body workouts are the suggestion, so full body workouts will be what I do. Decided change from my usual....not a bad thing to get out of your comfort zone every once in awhile and do something vastly different.
That first training session was in the early AM and was fasted. I am thinking, based on that training session and how I *think* that things will go with this, that it might be far more prudent to do my training during my lunch hour. Mr. McDonald suggests keeping it to 45 minutes. I can do that (as my second gym is 5 minutes down the road). So, more details on that when it happens!1 -
Thanks for sharing your experience with this diet. I've got 20 stubborn pounds to lose. I may try this in the future.0
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alteredsteve175 wrote: »Thanks for sharing your experience with this diet. I've got 20 stubborn pounds to lose. I may try this in the future.
It is a small amount of money for a ton of information. I follow Keto normally due to high A1C but am a huge fan of experimenting and seeing what the theory is and how that works for me. So, doing RFL. The training seesions, as mentioned, seem sparse....but I am not even one week into it. Let's see how I feel about that when I am deeper into this!!!!!
I would encourage you to investigate and to make a decision that fits your needs amd goals. My opinion is that Lyle McDonald is the man when it comes to nutrition. There are a few others (like Eric Helms) but I trust him. If he says eat Tuna for two weeks then I learn to love Tuna!!!
More to follow. Wednesday is my "new week" day so all things being equal there will be physique updates. Fair warning to everyone!!!! LOL! Now that I have done it once I have no hesitation or fear!!!!
Enjoy!!!!3 -
Physique update pics tomorrow morning.....forewarned, as I like to say, is forearmed!1
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For those of you who are not my "MFP Friend" I will provide a little bit of the journey....
Weight has been all over the place. I am - on Day #7 - 206.2lbs. I am not going to discuss the diet part, but will discuss the training sessions here. So far - keep in mind that this is the first week - no issues. No real perception of decreased performance in the gym. Mr. McDonald suggests two or three full-body training sessions (and little to know cardio....there are three "activity levels" here: inactive, cardio and weight lifting. I am 'weight lifting').
It is something different for me to do full body training sessions but all good. I am all about doing new things and seeing how that works. I also really struggle being in the gym ONLY three times a week. I am used to five or six. Again, this is the first week....I am fairly confident that I will come to really like this suggestion soon!
My body weight during this first week has been:
Day #1: 211.6lbs
Day #2: 209.6lbs
Day #3: 208.2lbs
Day #4: 206.0lbs
Day #5: 208.0lbs
Day #6: 209.0lbs
Day #7: 206.2lbs
Day #5 increase was likely from the five-hour refeed Saturday night. Day #6 likely was a continuation of that. I follow Keto normally so such a high carb day does that to me. I also have been eating a ton of sodium (in that I have been eating A LOT of tuna).
Again, training is - outside of the full-body sessions - not been a problem.
I *think* that I am going to change my initial plan. I *thought* one thing....now that I am one week into it I believe that I will modify that a bit. training sessions will remain the same (with the one difference being moving back one day....from M - W - F to Tu - Thur - Sat).2 -
I just finished my second 2 week block of this - I had a week off in between (still tracked, maintenance cals, more carbs and fat). I'm having another week off this week. I train more during maintenance weeks, but I'm limited to 30 minute sessions so just have to get to the gym more often!
Since I started I've gone from 73.5kg - 66.2kgs.
My husband does my skin folds (9 sites) and they've gone from 134mm total to 93mm total. I realise they aren't overly accurate, but they have definitely gone in the right direction.2 -
Are you doing any extra walking as your only other "workouts", as he mentions this isn't a problem?
It's such a high fat-burn activity if not going crazy with hills and such, it merely increases the TDEE and deficit amount.
I did not do as much as I could have - took the extra time and got some things done I'd let slide badly. Though I did try to get in a couple 30 min walks weekly.0 -
Are you doing any extra walking as your only other "workouts", as he mentions this isn't a problem?
It's such a high fat-burn activity if not going crazy with hills and such, it merely increases the TDEE and deficit amount.
I did not do as much as I could have - took the extra time and got some things done I'd let slide badly. Though I did try to get in a couple 30 min walks weekly.
No. I don't do much walking at all generally and I didn't go out of my way to do any extra cardio. My Dr limited my exercise anyway and doesn't recommend I do much cardio at the moment, so I figured I'm in the perfect position to follow a program that limits exercise.0 -
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