Rapid fatloss diet support thread

Someone mentioned we should start this thread and I agree.

For those that do not know what the rapid fatloss diet is, it's a protein sparing modified fast. Here is the LINK to the book. Essentially you eat nothing but protein and a little essential fatty acids to go extremely low in calories to lose weight crazy fast with very little to zero loss of muscle.

Psmf=protein strictly mother fricker





Cliff Notes of the book:

Summing up the rapid fat loss program
So let’s sum up the modified PSMF. Each is discussed in more detail in upcoming
chapters.
1. Protein intake set depending on body fat percentage and activity
2. Basically unlimited amount of vegetables (a few are off limits)
3. Either fish oil capsules or liquid fish oil for EFAs every day
4. A basic multivitamin/mineral supplement. One or two other key supplements.
5. Planned diet breaks depending on activity and body fat percentage
6. Length of PSMF to be set depending on body fat percentage and activity level

Table 1: Determining diet category based on body fat percentage

Category Male BF% Female BF%
1 15% or lower 24% and lower
2 16-25% 25-34%
3 26%+ 35%

Table 2: Determining daily protein intake based on actvity and diet category above: All Values are multiplier for grams of protein per pound of LEAN BODY MASS.

Category Inactive Aerobic Weight Training
1 1.25 1.5 2.0
2 0.9 1.1 1.25
3 0.8 0.9 1.0


SO to setup the diet, figure out which category you are in from the first table based on bf%. If unknown, look at pictures below and estimate rounding up if need be.




Once you know a BF%, pick the category for bf% and your Lean body mass. Pick your category for the type of training you will be doing.

Lbm in pounds*actvity multiplier(table 2)= grams of protein a day.


Low-fat and low-carbohydrate protein sources
Skinless chicken or turkey breast: If you buy commercially prepared products, you need
to watch out for various flavorings and such that often contain a lot of hidden
carbohydrates

Low-fat fish: tuna, cod, halibut, flounder, lobster, crab

Extremely lean red meat: As noted above, this can often be found with as little as 4
grams of fat per serving which is an acceptable amount.

Fat free cheese: This can be added to other protein sources (such as egg whites or to top
a lean hamburger) to bump up the protein content without adding many extra
carbohydrate or fat grams.

Low- fat cottage cheese: as mentioned above, this is acceptable in moderation (no more
than one serving at any given meal) as it contains some fat and carbohydrates along
with the protein

Egg whites

Beef jerky: Can contain quite a few carbs depending on the flavoring, read the label.

Protein powder


Fibrous Vegetables
Asparagus
Green beans
Broccoli
Brussel sprouts
Cabbage
Cauliflower
Celery
Cucumbers
Eggplant
Lettuce
Mushrooms
Green peppers
Red peppers
Spinach
Zucchini


Essentail Fatty Acids
-10g of fish oil or krill oil a day

Calculator
LINK
username:rapidfatloss
passwork:chEw8ahu






The diet sucks, that's why we need a support group.

So I did 5.5 days last week, after 6 the week before(Saturday to Saturday). Broke the fast Friday night with bread pudding and sweet potatoes and crawfish bisque with white rice. Looked much better Saturday due to glycogen replenishment. Ate pretty much what I wanted until 5:30pm Saturday but kept it under 3500 calories. Then fasted until 10pm last night and had 150g protein post workout. Back on the diet fully today and fasted until 2 and finished eating meals by 6. Today is light cardio day so lower calorie day.

I do the recommended 325g protein(I'm a catagory 1) on lift days and go to about 200 or so on non lift days.

This morning I woke up and took measurements. Weighed 187.2 which is the lowest I have weighed in a while. Waist was down to 32" flat and body fat down to 10.57% both are the lowest I have had since high school and much lower than last year when I weighed 184 which is what I weighed in my last progress picture I posted.


Anyways stay strong brothers. It's only 2 weeks max before a refeed.