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re: Rapid fatloss diet support thread
Posted on 6/27/17 at 2:49 pm to goldennugget
Posted on 6/27/17 at 2:49 pm to goldennugget
quote:
Can you create a sample RFL diet for me to see if its something I want to start doing next week?
Current stats: 159.4 pounds, 13.4% body fat
yea, I will run you through the calculator sometime tonight.
No offense but at your weight and bf% you need to focus on building muscle though. You only have 138 lbs of muscle. Honestly you need to focus on building up to atleast 150lbs of muscle using the lean gains system but use the true system. Goto IF calc, punch in info, set calories to +30%/-10% and 4 day a week workout.
now set your macros as follows
Rest day
P/C/F-55/5/45
Workout Days
P/C/F-45/45/10
Do this and you will gain about 0.5lbs per week and you should run this for about 28-30 weeks. Prolly somewhere in the range of 20% will be fat but you will still end up at 150lbs of muscle. From there you can cut slowly using leangains recomp using 4 day a week program doing +15 on workout days and -40% on rest days.
that should be your plan of action but i will still run your rfl for you.
3
Posted on 6/27/17 at 4:18 pm to Hu_Flung_Pu
quote:
I know that wasn't directed towards me but I took it as a compliment. Lol
You actually have the muscle. But you also spent a long time running an advanced bodybuilding routine in DC training that is known to pack mass on at a crazy rate. Not everybody is willing to or has the balls to run a program like that.
and you should take it as a compliment.
Posted on 6/27/17 at 8:23 pm to lsu777
quote:
lsu777
Thanks for the advice, I read from Lyle McDonald that you should be at under 12% body fat before bulking which is why I was trying to cut to under 12% because once you are under 12% more excess calories are partitioned as muscle, but you think that getting to 150 lbs of muscle is more important?
If I switch back to a bulk would the 5/3/1 Big but Boring routine work with the macro plan you gave me? I saw decent results in the 4 weeks I ran that system at the end of my last bulk.
EDIT: I put in the info into IF Calc and used your macro splits of 55/5/40 and 45/45/10 and it says my protein intake should be 338 grams on rest days and 392 grams on workout days. Isn't that a bit too extreme when it comes to protein intake?
This post was edited on 6/27/17 at 8:43 pm
Posted on 6/27/17 at 9:19 pm to goldennugget
As far as Lyle goes, his fatloss books are great but he might weigh 150lbs soaking wet, he doesn't and never has known shite about putting on muscle despite what he preaches.
As far as boring but big goes, great program and yes it would work great, so would his building the monolith template.
As far as the protein goes, I don't believe it is extreme for building muscle. Some would say it is, but I happen to follow what wendler himself says and what daunte trudal of doggcrapp training says and what Scott Stevenson of fortitude training say. If you go look at anybody that has had success adding slabs of muscle to natural lifters, they are going to say keep the protein on the very high end. The macros I gave you are actually pretty damn close to what martin berkham actually gives clients now.
Bottom line is it takes extreme measures sometimes to make the body do something it doesn't want to do, high protein is one of those things.
As far as bf% goes and bulking, martin says anything under 15% is fine but we have to take that in context. At 150 something pounds, you don't have anything to cut down to. You almost have to bulk.
Do me a favor, run the above diet with the building the monolith template and take a waist measurement before. Reset the calculator for 3 days lifting and you want to gain about .5 to .75 a week. Everything else stays the same except you can trade some carbs for fat on lifting days if you want but not more than 10%. Now take waist and arm before and after measurements. Run the program exactly like he says except do intermittent fasting on non lifting days, like 18/6 and add fasted walks in the morning if possible everyday. Now watch what happens. If you aren't gaining after 2 weeks add more fat to the last meal in the form of steak or free range eggs. If gaining too much fat, lower carbs on workout days and only eat them post workout.
It's 6 weeks, what do you have to lose? Worse thing that could happen is you get stronger but I promise you will gain like crazy, be crazy sore and look better.
As far as boring but big goes, great program and yes it would work great, so would his building the monolith template.
As far as the protein goes, I don't believe it is extreme for building muscle. Some would say it is, but I happen to follow what wendler himself says and what daunte trudal of doggcrapp training says and what Scott Stevenson of fortitude training say. If you go look at anybody that has had success adding slabs of muscle to natural lifters, they are going to say keep the protein on the very high end. The macros I gave you are actually pretty damn close to what martin berkham actually gives clients now.
Bottom line is it takes extreme measures sometimes to make the body do something it doesn't want to do, high protein is one of those things.
As far as bf% goes and bulking, martin says anything under 15% is fine but we have to take that in context. At 150 something pounds, you don't have anything to cut down to. You almost have to bulk.
Do me a favor, run the above diet with the building the monolith template and take a waist measurement before. Reset the calculator for 3 days lifting and you want to gain about .5 to .75 a week. Everything else stays the same except you can trade some carbs for fat on lifting days if you want but not more than 10%. Now take waist and arm before and after measurements. Run the program exactly like he says except do intermittent fasting on non lifting days, like 18/6 and add fasted walks in the morning if possible everyday. Now watch what happens. If you aren't gaining after 2 weeks add more fat to the last meal in the form of steak or free range eggs. If gaining too much fat, lower carbs on workout days and only eat them post workout.
It's 6 weeks, what do you have to lose? Worse thing that could happen is you get stronger but I promise you will gain like crazy, be crazy sore and look better.
Posted on 6/27/17 at 9:39 pm to lsu777
The only thing that gives me reservations about eating that much protein is the cost. Sounds expensive. Any ideas you have used on how to get that much protein in?
I'll do that building the monolith program. Just read Wendler's article about it. Sounds tough but it should be a nice challenge. Should I do a couple of weeks of maintenance before starting or should I jump right in.
I'll do that building the monolith program. Just read Wendler's article about it. Sounds tough but it should be a nice challenge. Should I do a couple of weeks of maintenance before starting or should I jump right in.
Posted on 6/27/17 at 9:59 pm to goldennugget
Prolly 2-3 weeks of maintenance kind of finding your maxes.
As far as cost, I don't usually pay attention to that but some easy ways is use ground chuck, mince it so it is small and while it's still hot, rinse it under extremely hot water, the. Throw back in the pan and season. This will remove most of the fat.
But honestly if cost is going to be a factor then you could lower the protein I guess and just load up on carbs. Not the right way to do things but pretty easy.
Aren't you single though? Why you worried about cost, get your gains on brother.
As far as cost, I don't usually pay attention to that but some easy ways is use ground chuck, mince it so it is small and while it's still hot, rinse it under extremely hot water, the. Throw back in the pan and season. This will remove most of the fat.
But honestly if cost is going to be a factor then you could lower the protein I guess and just load up on carbs. Not the right way to do things but pretty easy.
Aren't you single though? Why you worried about cost, get your gains on brother.
Posted on 6/27/17 at 10:06 pm to lsu777
Wrong thread
This post was edited on 6/27/17 at 10:10 pm
Posted on 6/27/17 at 10:09 pm to sms151t
Haha I just hate to see good people to have to deal with that kind of stuff.
As far as the dumb questions, they aren't dumb, you are just learning. I'll be honest, sometimes when you are talking about certain exercises I can't figure out what you are talking about
And yea be careful, but so far you have done great on your journey.
As far as the dumb questions, they aren't dumb, you are just learning. I'll be honest, sometimes when you are talking about certain exercises I can't figure out what you are talking about
And yea be careful, but so far you have done great on your journey.
Posted on 6/28/17 at 9:26 am to lsu777
quote:
Are you sure your numbers are accurate? I ask because I doubt it. 170lbs of muscle is a ton and unless you been working out for a long time that's not happening naturally unless you are really tall.
Yea man, I'm 30 and played football in high school and college and been lifting since I was 14. I wear a 34x30 jeans on the waist size question. Arms are 17" btw.
Also I'm 5'9".
This post was edited on 6/28/17 at 9:35 am
Posted on 6/28/17 at 9:44 am to bayoumuscle21
DAMN SON!!! cheers to that for sure.
yea it will prolly take 3-4 runs at it. Once you are a catagory 1 it goes much slower.
cheers to that for sure. yea it will prolly take 3-4 runs at it. Once you are a catagory 1 it goes much slower.
Posted on 6/28/17 at 9:54 am to lsu777
quote:
DAMN SON!!! cheers to that for sure.
yea it will prolly take 3-4 runs at it. Once you are a catagory 1 it goes much slower.
Not cheers anymore, I've gotten fat (imo) since my pigskin days. Only good thing is I've lifted enough to keep my muscle but ate enough to not keep off the fat lol.
But I'm going down to the fishing camp this weekend for the 4th. So I'm going to start on the 5th and go a week and a half on first run and see how it goes.
Thanks for all your help and insight, your helping to change lives on here brother!
Posted on 6/28/17 at 9:56 am to goldennugget
btw sorry if i came off as an insensitive douche about finiance. I am at a point in my life were I dont have to worry about those kinds of things and sometimes forget what it was like in my early 20s when I was in the same boat as you.
Whats your budget as far as food and supplements per week? I can prolly help.
As far as whats some cheap sources, hit up sales and alot of times things like chicken quarters are on sale for $0.39/lbs. Stock up when they are. Same with chicken thighs.
Whats your budget as far as food and supplements per week? I can prolly help.
As far as whats some cheap sources, hit up sales and alot of times things like chicken quarters are on sale for $0.39/lbs. Stock up when they are. Same with chicken thighs.
Posted on 6/28/17 at 1:15 pm to lsu777
I've actually been mulling it all over today. Had a hard time sleeping last night thinking about it.
I figure if I am going to bulk I want to be serious about it and go all out and seek to make serious gains. At the same time I work 2 jobs, a Monday through Friday desk job and then a part time serving job on Friday Saturday(all day) Sunday and sometimes Wednesdays. I worry about burning out and also I worry about finding time to get all the work done, both the lifting and conditioning. I guess my work at the restaurant could be conditioning as I am on my feet moving for hours. According to my phone I walked 10 miles on my double shift last Saturday.
You don't think I should do the diets that Wendler talks about in his posts about BBB and Monolith? His daily sample diet macros in the BBB writeup are 430g protein, 128g fat and 650g carbs. And for Monolith it's 360g protein, 247g fat and 578g carbs. Although I figure those are numbers for bigger guys than me. As of right now my TDEE is somewhere between 2600 and 2800 depending on how much I work that week.
I also like his idea of eating 12 whole eggs and 1.5 pounds of ground beef every day for 6 weeks of the Monolith
I figure if I am going to bulk I want to be serious about it and go all out and seek to make serious gains. At the same time I work 2 jobs, a Monday through Friday desk job and then a part time serving job on Friday Saturday(all day) Sunday and sometimes Wednesdays. I worry about burning out and also I worry about finding time to get all the work done, both the lifting and conditioning. I guess my work at the restaurant could be conditioning as I am on my feet moving for hours. According to my phone I walked 10 miles on my double shift last Saturday.
You don't think I should do the diets that Wendler talks about in his posts about BBB and Monolith? His daily sample diet macros in the BBB writeup are 430g protein, 128g fat and 650g carbs. And for Monolith it's 360g protein, 247g fat and 578g carbs. Although I figure those are numbers for bigger guys than me. As of right now my TDEE is somewhere between 2600 and 2800 depending on how much I work that week.
I also like his idea of eating 12 whole eggs and 1.5 pounds of ground beef every day for 6 weeks of the Monolith
This post was edited on 6/28/17 at 1:18 pm
Posted on 6/28/17 at 2:00 pm to goldennugget
no his diet, especially the one for building the monolith is awesome, just most people freak out if you mention it
If you can do it, do it. You wont regret it.
make sure you keep a close eye on the waist measurements, if you are gainging too much fat around the waist, cut carbs back on non training days or up your conditioning.
If you can do it, do it. You wont regret it.
make sure you keep a close eye on the waist measurements, if you are gainging too much fat around the waist, cut carbs back on non training days or up your conditioning.
Posted on 6/28/17 at 2:21 pm to lsu777
Man, that seems like a bit much.
Posted on 6/28/17 at 2:21 pm to lsu777
quote:
No offense but at your weight and bf% you need to focus on building muscle though. You only have 138 lbs of muscle.
So he is only fat and muscle? I get that he has no brains, but what about bones, organs, sinew, blood, skin, etc.? Which diet should he start to grow those? He should definitely focus on those gains first.
Posted on 6/28/17 at 3:10 pm to guedeaux
wtf are you talking about? Those items are considered lean tissue when it comes to these fomulas. Sorry i didnt break it down for you.
Posted on 6/28/17 at 3:12 pm to Hu_Flung_Pu
quote:
Man, that seems like a bit much.
Well it is, Wendler made that diet for a 200lbs person or there about. He can adjust down so long as he keeps the 12 eggs and 1.5lbs of beef.
Wendler philosophy is eat like a king and then work your fricking arse off in the weight room and with conditioning. Same a doggcrapp, greyskull etc. It works, but it can be very hard and grueling mentally.
Posted on 6/28/17 at 4:09 pm to lsu777
Later i will put togwther a sample diet and workout plan and have you critique it. I'm going to try to follow Wendlers eating plan and do as much of the Monolith program as I can
I will eat 12 eggs and 1.5 lbs of ground beef every day. Apart from that do I do anything different eating wise on workout days vs non workout days?
I will eat 12 eggs and 1.5 lbs of ground beef every day. Apart from that do I do anything different eating wise on workout days vs non workout days?
Posted on 6/28/17 at 4:27 pm to goldennugget
if you want more of a recomp effect, eat lots of carbs on workout days, not really any on rest days. But that is something you will have to adjust as you go. I would start at prolly 150-200g of carbs on rest days and adjust as needed.
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