re: Rapid fatloss diet support thread

Hopping on this pain train for 14 or so days hopefully. I was traveling in Muskogee Oklahoma all week so I ate like shite. Weighed in right at 140 this morning which includes some water weight as I was about 137 when I left.

Went and loaded up on chicken and tuna last night so we'll see where we're at in 2 weeks.

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What else are you eating besides chicken and tuna?

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That's it except for the green veggies (broccoli, asparagus, squash, etc). I did buy some lean porkchops that I'll have probably day 7 or 8 just to get a different taste.

Today I had a small lunch, about 6 Oz of tuna, which allowed me to have like 12 oz of chicken for dinner. I think I may try to continue that because I'm stuffed after dinner.

Thanks man. Yeah I did this diet but to maintain I do IF 16-8 during the weekdays. Think it just depends on your frame but yeah 155 didn’t look that great on me so made the decision to cut it. Wish I could gain weight in muscle just always scared it will turn back to fat and the belly was the hardest to get rid of.

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Is it sustainable to run this for 4 weeks or so straight while lifting 4 days a week and doing cardio on days between?

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No

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) I used the calculator and it gave me my recommended protein intake, but what should the calorie goal be. Strictly based off of 200 g/protein that comes out to only 800 cals. That seems way too low (obviously part of the point, however)?

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The super majority of your calories will come from protein. The rest come from your veggies, but theyll come out to a really low number. The calories will be really low, but that's the point.

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The book only suggests to lift 2 days a week or so

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I do 3 full body type workouts a week. I pretty much cut cardio out. You're just burning the calories you do have and getting no strength return on that.

Ok so I been hesitant to post this and since I'm letting the cat out of the bag in this I will make a new thread to shine light on this method. I will post it tomorrow with a spreadsheet calculator for macros

Ok so this is based off of Iron Addicts Metabolic rebound diet, but with new advanced supplements that Wesley did not have available before he died. This diet allows for rapid fatloss but 100% retention of muscle and in most cases strength. For those not used to a high protein diet it can even allow for some muse gain.

This diet is designed for those that lift heavy or for physique purposes. It is not designed for those that want to do lots of cardio, those that participate in a sport etc. I will post versions of the diet that will allow for a reasonable amount of "conditioning" not cardio.

So here is the rapid fatloss version specifically designed to allow for the extension of the diet to be run 6 weeks without a diet break for cat 1&2 and 8 weeks for cat 3.

So first thing is this is designed to be run with lifting three days a week. I will post my preffered split and exercise for aesthetics with this.

Lift days
Calories- based off macros for bodyweight
Protein- 1.5-1.75*bw

Carbs- 20-30g pre and intra workout in the form of highly branched cyclic dextrin. Unlimited veggies allowed

Fat-20-30g allowed during post workout meal.

Here is what the diet looks like

Afternoon lifter-

6am- 60 min walk

9am-30-45g protein from peptidepro. For more on peptide pro see bottom of post

2pm-30-45g protein from peptidepro


Preworkout- 30g protein from peptidepro and 10-15g carbs from hbcd

Intraworkout- same as preworkout

Post workout- 12oz of meat. Can even be leaner steak like filet.

Before bed- rest of protein in form of a casein or casein blend. I suggest team skip from truenutrition.


Ok so why do we use Pepto pro? Because like amino acids it hits your system fast, but it causes full muscle protein synthesis and is out of your system pretty much as fast as aminos are. On tnation they used the mag 10 product and called this the pulse feast. It works extremely well.

I suggest the hbcd because again it is in and out to help you power through the workout but is much cleaner than all the other quick acting carbs and the studies in it show it to help burn fat unlike other carbs.

We restrict ourself to one meal because it keeps us from going insane once we get used to it. It also allows us to have stuff we enjoy instead of suffering through the chicken and tuna every day.




Non lift days

Same except we are going to go down to 1*be in protein. We are going to cut back to 2 protein pulses, 1 scoop each using the peptopro. We don't have a workout to consume pre or intra. So we are left with about 150g protein to consume at dinner. On this day we are trying to get calories down big time so we use a lean meat. I highly suggest some kind of omelet with 1-2 whole eggs, a carton of eggs whites and some lean protein like chicken or shrimp. Throw in some onions, peppers and a little fat free cheese and you have a meal that is very very filling.

We have a protein shake before bed to make up the rest of the protein we need.

We try to get a walk in the morning and afternoon if possible. Also abs are a good option on these days.

Some tips-
Drinks lots of water during the fast

Move around as much as possible.

Use caffeine and ephedra as needed to maintain the fast

Conditioning can be done after lifting but 8 minute time cap. I suggest tabata method. If you must do more add more hbcd and peptopro pre and intra.

If you must eat something sweet, use cut strawberries and Splenda. Blueberries are another option but strawberries are best.

Eat a meat you enjoy on the lift days. It helps with the mental aspect.



Lifting-

Traditional greyskull works here but squats is on lift day 1 only, deads are lift day 3 only.

I prefer this though while cutting do to the demands of straight sets. Also because if we are trying to cut, we are trying to look fricking good. Best way to look good is create the V-shape by building the shoulders and back width and building the hell out of the arms.

For RPT designation refer to leangains reverse pyramid training guide LINK

For RP designation understand this is rest pause. To do this, we perform as many reps as possible with the weight(want a weight you can do 9-12 reps and come to compete failure), at failure we rack or drop the weight and take 12-15 deep breaths, take the night and do as many as possible. Again rack or drop the weight and now take 15-20 deep breaths. Repeat and this time on failure we fight the negative down, rack and repeat until number of "sets" are complete.

BFR- Blood flow restriction training. See this for explanation.

Day 1
Machine or DB pullover-3 sets
Weighted chins-3 sets, RPT
Standing Press- 3 sets, RPT
Racked Chins-3 Sets, RPT
Side lateral raise-5 sets rest paused. Shoot for 12-15 on first set.

DB hammer curls
Tricep reverse pull down-to-earth superset using bfr. 4 sets until failure using light weight.


Optional conditioning- muscle snatch with overhead carry. So 4-6 muscle snatches, then 25-40 yard overhead carry. Or shoulder emphasizing conditioning workout from greyskull conditioning series.



Day 2
Squats- 2 sets 6-8, 10-12
High incline DB Press- 3 sets RPT
High incline DB fly or ring flyes- 5 sets RP. Shoot for 10-15 on first set.

Facepulls- 3 sets 12-15
Calf raises-BFR, 5 sets.
Ex bar or DB preacher curls and overhead tricep extension- BFR, supersetted- 4 sets

Optional conditioning- Sprint training


Day 3
Machine or DB pullover-3 sets
Wide Grip Pulldown- 3 sets, RPT
DB Shoulder seated press-3 sets, RPT. Touch shoulder with DB at bottom.

Straight arm pulldown-8 sets of 8, 30s rest
Superset- 3 sets until failure
Side lateral raise
Front raise

Super set- 4 sets, BFR training
EZ Bar curl
Tricep cable pushdown




Bfr should be used in 4-6 week blocks and then rotated out for traditional strength training using rpt principles in 4-6 week blocks.


Optional conditioning- same as Monday or shoulder emphasizing.




Abs can be done on off days. I like the following, use as you see fit

Ghd or Roman chair sit-up/crunch
Hanging leg raises
L-sits
Hollow body holds
Ab rollouts


But just do what keeps you interested here.

I will post more detail on all of this during the week. Sorry for errors and misspelling, using my phone.

Have you tried and had results with this newer form of PSMF?

Preworkout won’t kill me right?

Or is that considered the “fast acting carbs” recommended for athletes?

pre workout has no stimulants. its super fast acting carbs and super fast acting protein.

you can add creatine, beta alinine, glutamine, etc if you want. even add stimulants if you want.