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lsu777
McNeese State Fan
westlake
Member since Jan 2004
9201 posts

re: Rapid fatloss diet support thread
shitting fine. and yea everyone says sounds terrible, it is but someitmes being uncomfortable is a good thing.


tunechi
Southeastern LA Fan
South LA
Member since Jun 2009
6543 posts

re: Rapid fatloss diet support thread
What do you get your fiber from baw? Say if I had green beans.. not much fiber in Green beans

Also.. difference in a refeed and cheat meal?

ETA: I stopped my reverse and am just in maintenance mode for now on avatar. I didn't want to do a shortened reverse so I plan to do maintenance for 6-7 weeks then cut for the cruise in September

The cut phase will be 5-6 weeks so I may go 2 weeks PSMF 1 week maintenance 2 weeks PSMF

Thoughts?
This post was edited on 6/13 at 10:44 am


WavinWilly
Chicago Cubs Fan
Wavin Away in Sharlo
Member since Oct 2010
8194 posts

re: Rapid fatloss diet support thread
I used a powdered fiber to throw in a post workout protein shake. Tasted like dirt.

Also ate rice cauliflower with soy sauce and salt to keep my sodium intake high and for additional fiber.

My diet was basically

Black Coffee
Chicken breasts marinated in lite Italian dressing (wishbone) either baked or smoked. With Killer Hogs AP rub.
Riced Cauliflower (Frozen, Green Giant) with soy sauce and salt.
Protein Shake with unsweetened almond milk.

Every single day. For the better part of two weeks.

ETA: Supplements outside of protein included

Creatine
Fish Oil
Multi-vitamin.
This post was edited on 6/13 at 10:48 am


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
12872 posts

re: Rapid fatloss diet support thread
I'm going to go crazy on category 1


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10
lsu777
McNeese State Fan
westlake
Member since Jan 2004
9201 posts

re: Rapid fatloss diet support thread
i dont take a fiber supplement. I dont find that I need it. But if you do, then just pick one.

as far as a refeed and cheat meal, read pages 68-73 in the book. Sorry he just does a better job than myself explaining it.


tunechi
Southeastern LA Fan
South LA
Member since Jun 2009
6543 posts

re: Rapid fatloss diet support thread
Will do. I'll try to read the book in the next week or so

How long do you currently plan on doing it for?

would you suggest a maintenance week like I said in between the 4 weeks of PSMF or some other type of break in the middle? Sorry for all the questions, take your time answering them

I just like picking your brain because you're most experienced with it
This post was edited on 6/13 at 10:57 am


GynoSandberg
Minnesota Fan
Member since Jan 2006
54770 posts

re: Rapid fatloss diet support thread
quote:

I've pretty much done this for the past 18 months. Add in I eat nothing but lean protein, vegetables, and fruit. Pretty much if it doesn't come straight from an animal or the ground I don't eat it.

I've lost 110 pounds so far, so it's working.



Wow that's dedication, congrats. How many calories are you consuming?

Short term, you can essentially achieve the same weight loss w Atkins or keto. Lotta smoke and mirrors w using body weight as a gauge for success, and it all comes right back unless you do like this baw and stick w good plan after you get off. I know it lays it all out in the doc. At least the guy is open w it being a crash diet


mindbreaker
New Orleans Saints Fan
Baton Rouge
Member since Dec 2011
2736 posts

re: Rapid fatloss diet support thread
I've already set my mind around the fact this is the way I have to eat the rest of my life. The problem with both keto and atkins is they allow all the calories you want and Keto even more so with the added fat (as long as it fits my macros). I was on a diet similar to atkins to start and hit about a six month plateau I couldn't break.

I started actually tracking my calories and realized even though I was keeping my carbs very low (under 100g a day) I was still consuming 2500 to 3000 calories a day.

I dropped my calorie intake to under 1800 a day following the same priciples of atkins/slash keto without going too extreme with either. It started to melt off again.

The good thing about the plateau for six months was when I do reach my final goals I will know how to maintain it.

I am tracking my intake and workout program and have another 4 months left. I want to show what it actually takes for obese people to achieve LONG TERM weight loss since I am a member of that group. The fact is you have to make it a lifestyle for major loss and understand there isn't a quick fix.


GynoSandberg
Minnesota Fan
Member since Jan 2006
54770 posts

re: Rapid fatloss diet support thread
Right, it's still calories in/calories out. So many people ignore that w keto, Atkins etc

Sounds like you found your sweet spot as far as what works and what's maintainable


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20
lsu777
McNeese State Fan
westlake
Member since Jan 2004
9201 posts

re: Rapid fatloss diet support thread
quote:

How long do you currently plan on doing it for?


I am a cat 1 so the book says the longest I should do the diet is 11 days with no break. I will do around 13 days then a 2 day diet break with carbs eating just above maintenance.


quote:

would you suggest a maintenance week like I said in between the 4 weeks of PSMF or some other type of break in the middle? Sorry for all the questions, take your time answering them


What is your catagory? this will determine the length you can run the diet with no metabolic damage.


tunechi
Southeastern LA Fan
South LA
Member since Jun 2009
6543 posts

re: Rapid fatloss diet support thread
I'd be category 2. Roughly 21-23% BF

Is maintenance the best course to do after coming off PSMF? That'd be my biggest fear is putting it all right back on. I definitely want to have a plan going into it


lsu777
McNeese State Fan
westlake
Member since Jan 2004
9201 posts

re: Rapid fatloss diet support thread
honestly if I was you I would run it the full 4 weeks with 1 refeed day every 14 days where you eat above maintenance and have atleast 1g of carbs per lbs of bodyweight. and one free meal a week.

Then enjoy the vacation. Sure you will put some back on but when you get back, do a 2 week run and to get rid of it and then goto maintenance.


tunechi
Southeastern LA Fan
South LA
Member since Jun 2009
6543 posts

re: Rapid fatloss diet support thread
So I'd basically do 4 weeks of PSMF leading up to the cruise with one refeed 2 weeks in along with 4 total free meals?


lsu777
McNeese State Fan
westlake
Member since Jan 2004
9201 posts

re: Rapid fatloss diet support thread
you got it. you could also move the refeed to every ten days now that I am thinking about it so that your vacation would essentially be starting on a refeed.

For training, use the free meals and refeeds to your advantage. Use the free meal after a very hard upper body session and on the night of the refeed days do an extremely taxing squat workout and push your strength on your other sets.

overall keep your volume low on the lifting and for cardio walk your arse off. As much as possible, walk or you could do light air dyne work.

During the day add as many sets of pushups and burpees as possible but always keep them well well below failure.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
12872 posts

re: Rapid fatloss diet support thread
So on the Category 1, I have no refeeds and no free meals for approximately 11-12 days then have a 2-3 day refeed and go back into it?



tunechi
Southeastern LA Fan
South LA
Member since Jun 2009
6543 posts

re: Rapid fatloss diet support thread
Volume low as in high weight/low rep?

I appreciate the help. I'll read the book before I ask any more questions to get as many answers myself

I'll do maintenance with avatar for the next 6 weeks or so to sort of give my metabolism a break and let it balance out. I'll probably drop some weight on maintenance. I feel good about where my macros are
This post was edited on 6/13 at 3:20 pm


lsu777
McNeese State Fan
westlake
Member since Jan 2004
9201 posts

re: Rapid fatloss diet support thread
supposed to be a 2 week diet break between were you eat at maintenance, but I have found a full two weeks is not needed for most people and after 3 days of above maintenance calorie levels and atleast1g carb per pound of bodyweight they tend to be fine. An easy test for this is taking you temperature first thing in the morning before you start the diet and then take it everyday during. If it does not start to fall consistantly, you are good to keep going. Once it falls for 3 days in a row and you have completed the 11-12 days, you need to do a refeed. Check temperature again after 3 days. If has returned to pretty close to what it was before the psmf, you are good for another round.


I know lyle says to go straight into maintenance in the book for your diet break, but honestly I have found the best way to come off the a psmf is to reverse out of it unless you have a planned event. So let say you are at 180lbs of lean muscle, you would be at (2x lean mass) 360g protein a day so about 1600 cals a day. Honestly I would only do this on your training days and do about 1.25x lean mass on non trianing days, so about 225g protein at about 1200 cals total lifting 3 days a week.

ont he reverse you would simply continue this but add in 100 cals a week to the training days in the form of carbs and then add 200 cals on non training days in the form of fat.

this is the whole lean gain carb cycling technique but at a large deficit. Do this until you start actually gaining weight over a 2-3 week average. Then decide what you want to do.

this allows you to continue to lose fat but get your metabolic functions working optimally and allows your body to adjust to a higher maintenance calorie level.


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00
tunechi
Southeastern LA Fan
South LA
Member since Jun 2009
6543 posts

re: Rapid fatloss diet support thread
I thought you were cat 2 baw

How long you plan on doing it for?


lsu777
McNeese State Fan
westlake
Member since Jan 2004
9201 posts

re: Rapid fatloss diet support thread
something like one of the greyskull templates, reverse pyramid training or a lower volume 5/3/1 template.

When I am going strict strict on this diet and am feeling run down I use the following program for 2x/week lifting

vertical day
Overhead press-1x4-6, 1x8-10
squats-1x4-6, 1x15-20
Weighted chins-2x4-6
Weighted Dips-2x4-6
face pulls-2x8-10
DB side lateral raise-2x12-15

horizontal day
Bench or incline-1x4-6, 1x8-10
deadlifts-1x5
pendalay rows-1x4-6,1x6-8
ez bar skull crushers-2x8-12
Barbell curl-2x12-15
Calf raise-1xfailure in 12-15 range, 20 sec stretch at bottom


quick and easy. everything gets hit but overall volume is low and only in the 22 working set range overall for the whole week. Many people do more than that on a day on some of these crazy volume routines.


tunechi
Southeastern LA Fan
South LA
Member since Jun 2009
6543 posts

re: Rapid fatloss diet support thread
Cool. Your last post to hung fu about reversing out of it confused the frick out of me but I'll cross that bridge when I get to it


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