re: Rapid fatloss diet support thread

Yikes

quote:

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I realize that, I just assumed it'd be a normal carb/fat/protein ratio

I assume it'd be low carb/higher fat than RFL/higher protein?

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not really understanding what you are asking, but I was just ooiinting out that he needed to eat carbs. Alot of times people just eat more fat adn dont eat the carbs but you really need to, if you want all the hormones like leptin to go back to normal levels.

good luck bro.

Day 1
Level 2

I gained about 3.5 lbs this weekend on a bachelor party. Ive got a few pounds of chicken smoking right now.

You guys who are doing this... give an example of what your daily meals look like (in measurements)

Also do you do this 7 days a week? And for how many weeks is it safe/good to stay on it?

Looking for cliffsnotes because i didnt read the book lol

Category 1

325 g of protein

No refeed till after 12 days

My days will probably be

Shake in the morning of 3 scoops
12 oz Chicken and green beans for lunch
12 oz chicken and green beans for dinner
2 shakes for snacks at 2 scoops each.

10g Fish oil, EC stack

That's 321g P, 27g C, 19g F.

Need to add fiber supplement and multivitamin.

quote:

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give an example of what your daily meals look like (in measurements)

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I don't really go based on measurements. I eyeball it and I know some people think you shouldn't but I know whats sufficient and when its too much. I should use an app though.

Category 1. I will have done this for 10 days tomorrow and I'm cutting it off a couple days early because I will be getting drunk and eating food for free.

Meals:

Meats:

Grilled Chicken Kabobs with green/red bell peppers
Baked Chicken Breast stuffed with cottage cheese and sauteed mushrooms
Grilled Turkey Breast(shredded the meat afterwards)
Grilled Turkey Burgers(99% fat free)
Baked/Grilled Pork Tenderloin(cut into slivers)
Sirloin Tip Side Steak(very lean - already cut at butcher in thin pieces)

Veggies:

Green Beans - steamed
Cauliflower Rice
Lettuce - Salad
Zucchini - baked
Brussel Sprouts
Mushrooms

I cook all the meats and veggies in PAM with various spices, cant use oil because of the high fat content.

Salads(Lettuce): At Sprouts they have a variety of zero calorie salad dressings that were pretty good for this diet, I was glad I found those.

We did have some cottage cheese that we sprinkled on salads.

Meal Portions:
At each meal(Lunch and Dinner) would eat a about 4-6 pieces of chicken, pork or steak along with a decent portion of veggies. Then take Fish Oil at dinner.

Drinks:

Coffee in morning - no cream but splenda
I will have a 100 calorie(20 gram protein) Muscle Milk shake after each work out(6 days a week). Taste so fricking good after not having any desserts. BCAA during workouts - feel they give me some energy.

Water. Water. Water and Crystal Light(zero calorie) for dinner.

Overview:

Total daily calorie intakes were typically 800 or less.

That's all. Week days are easier, weekends blow. It has worked for me for what I wanted. I may update that pic thread to show the difference in the past three weeks but still feel weird about doing mirror pic selfies.

I'm Cat 2. Typical day for me:

Breakfast: 1 scoop pro

Lunch: green beans, 8oz chicken breast

Snack: 3 lg egg whites

Dinner: green beans (x2), 12oz chicken breast

Dessert: 1/2 cup fat free cottage with a scoop of protein (strawberry is best with this)

per MyFitnessPal, that's 1041 calories, 206gr protein, 32gr carbs, 12gr fat

My plan is pretty boring, but not too hard to stick to as a Cat 2 with a cheat meal on day 7.