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?

I'm going to go crazy on category 1

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

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.

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How long do you currently plan on doing it for?

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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.

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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

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

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

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?

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?

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.

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.