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re: Rapid fatloss diet support thread
Posted on 7/27/17 at 9:17 pm to tunechi
Posted on 7/27/17 at 9:17 pm to tunechi
Nah man I didn't even weigh any of the meat. That's why the kabobs helped cause they were already cut up into pieces and limited myself to a few pieces at each meal. Thing with this diet though is majority of your calorie intake is from the meats. The veggies has little so I don't think you really need to worry too much on measuring. But that's me, others may have a different approach that also works.
0
Posted on 7/27/17 at 9:35 pm to tunechi
I usually advise to weigh raw. USDA numbers are for raw.
If you are going to faint, add in a small amount of Gatorade, the real kind with sugar but just a small amount. But we make our guys do the sugar free squincher packs that you mix in water bottle. I would just try to stick to those.
The salsa is fine. Franks buffalo sauce is good, some soy sauces are good, some terayaki sauce is ok but still can't do much. Small amount of fish sauce mixed with soy sauce and Splenda works good for a Asian kick.
I use a lot of seafood like shrimp, lots of Laura's lean ground beef that is 96% lean, lots of ground turkey and chicken, I also will buy rosterie chicken and only eat the breast and give the rest to the kids. No skin if you do that. A filet once a week is ok for dinner. If you are full and don't wanna eat veggies, don't than. I also like do hamburgers with fat free cheese on lettuce wraps. Pretty much everything I do when running this is some kind of lettuce wrap. Also egg white omelets are awesome to fill you up especially with a little fat free cheese and salsa.
But be prepared, this diet is tough mentally and just plain sucks balls.
If you are going to faint, add in a small amount of Gatorade, the real kind with sugar but just a small amount. But we make our guys do the sugar free squincher packs that you mix in water bottle. I would just try to stick to those.
The salsa is fine. Franks buffalo sauce is good, some soy sauces are good, some terayaki sauce is ok but still can't do much. Small amount of fish sauce mixed with soy sauce and Splenda works good for a Asian kick.
I use a lot of seafood like shrimp, lots of Laura's lean ground beef that is 96% lean, lots of ground turkey and chicken, I also will buy rosterie chicken and only eat the breast and give the rest to the kids. No skin if you do that. A filet once a week is ok for dinner. If you are full and don't wanna eat veggies, don't than. I also like do hamburgers with fat free cheese on lettuce wraps. Pretty much everything I do when running this is some kind of lettuce wrap. Also egg white omelets are awesome to fill you up especially with a little fat free cheese and salsa.
But be prepared, this diet is tough mentally and just plain sucks balls.
Posted on 7/27/17 at 11:00 pm to lsu777
Yes it does.
Posted on 7/30/17 at 9:26 am to lsu777
My goal at 5'10" was to get down from 232 in January to about 205-200.
Last week I hit 207 and feel great. Now I'm trying to decide if I want to get leaner or try to gain size and strength again. I have a pair of calipers that show me around 18-20 % bf depending on when I take the measurement.
Is this too much in the dad bod range to stop restricting calories, or would it be worthwhile to try and focus on building muscle for a couple of months?
Last week I hit 207 and feel great. Now I'm trying to decide if I want to get leaner or try to gain size and strength again. I have a pair of calipers that show me around 18-20 % bf depending on when I take the measurement.
Is this too much in the dad bod range to stop restricting calories, or would it be worthwhile to try and focus on building muscle for a couple of months?
Posted on 7/30/17 at 10:34 pm to Bmath
No you need to keep getting leaner. Above 15% and you will put on more fat than muscle.
Posted on 7/30/17 at 11:46 pm to lsu777
That's kind of what I'm thinking. I'm just getting tired of stalling out on heavy lifts. Although, my squat is the one lift that has gone up. That being said, those are really newb gains as I have neglected the squat for a long time.
I'm thinking another 6 weeks of calorie restriction will put me where I want to be, and then I can get back to making gains. Just need to push through and stay motivated.
I'm thinking another 6 weeks of calorie restriction will put me where I want to be, and then I can get back to making gains. Just need to push through and stay motivated.
Posted on 7/31/17 at 6:04 am to Bmath
Back off the weight some and set some rep records. I really like a 2 set reverse pyramid style of training when cutting. I do something like first set 6-8 reps, back off set of 10-12 for the main lifts and for one more upper body compound lift. And if I am really cutting cals I cut back to 2xs weekly. So some thing like
Squat
Weighted dips
Some kind of circuit with big lifts with 7 min time cap
Press
Weighted Chins
Same kind of circuit
All the big lifts have their own day. For deads I do a simple set of 5+ increasing weight or reps weekly. Then a back off set using Kroc rows rest paused, as many reps as possible or use a density approach by setting a timer for a minute and getting as many reps as possible in that time frame. Then do a circuit.
Example of a circuit would be
Squats x 5
Push press x 5
V handle pulldown x 5
With light weight for 5 rounds. For me this works out to 115 on squats, 95 on push press, 130 on pulldown.
Another example would be clean and press and dumbbell push-ups+row for 5 rounds.
The greyskull LCI book has a bunch of good circuit in it. Just keep it to the big lifts and keep it around 5 min time limit to not zap recovery.
Squat
Weighted dips
Some kind of circuit with big lifts with 7 min time cap
Press
Weighted Chins
Same kind of circuit
All the big lifts have their own day. For deads I do a simple set of 5+ increasing weight or reps weekly. Then a back off set using Kroc rows rest paused, as many reps as possible or use a density approach by setting a timer for a minute and getting as many reps as possible in that time frame. Then do a circuit.
Example of a circuit would be
Squats x 5
Push press x 5
V handle pulldown x 5
With light weight for 5 rounds. For me this works out to 115 on squats, 95 on push press, 130 on pulldown.
Another example would be clean and press and dumbbell push-ups+row for 5 rounds.
The greyskull LCI book has a bunch of good circuit in it. Just keep it to the big lifts and keep it around 5 min time limit to not zap recovery.
Posted on 7/31/17 at 7:40 am to lsu777
Weighed in at 179.7 lbs. down from 188 lbs 2 weeks ago. Didn't lose as much this week as last week. I can see and feel the difference though in the fit of my pants. Hopefully I can get back into the gym this week.
Posted on 8/7/17 at 10:12 am to LSUSUPERSTAR
Will be starting this week. Thanks for all of the info everyone.
This post was edited on 8/7/17 at 5:10 pm
Posted on 8/7/17 at 11:43 am to GO TIGERS GO
I turned into the blob over the vacation. I'm ashamed.
Posted on 8/7/17 at 5:11 pm to Hu_Flung_Pu
I'm at 6' 255. Need to get back to 200. Hope this gives me a jump start
Posted on 8/7/17 at 10:45 pm to Hu_Flung_Pu
That's what vacations are for 
Posted on 8/8/17 at 7:16 am to lsu777
Only down to 177.6 lbs. I've had to adjust my intake due to not getting any gym time (due to work and being exhausted, but I just purchased some pre-workout, so that should help). I've got 3 weeks until I go on vacation and will take a slight break from the RFL, then start it back up. I really want to see 159 lbs.
Posted on 8/14/17 at 9:39 pm to lsu777
This diet is really intriguing to me, but I have a few details I would like more information on (maybe more than a few but I'll start slow...)
I haven't seen too many people mention the Supplements he lists off. I noted Salt, Potassium, Magnesium, Calcium Citrate, Ephedrine, Caffeine, and Milk Protein Isolate in addition to a Multi-Vitamin on my read through of the book (thank you for posting btw).
Does everyone use all of these? Where do you get them and what brands are good/reliable? I know this book is a few years old so maybe some of this stuff is harder to get (ephedrine), but I wasn't sure. I've only ever used whey protein and pre & post workouts.
For the record I have read the entire book and every post in this thread because there is great information in both. Reading about your experiences and lessons learned is very helpful to a relative novice like myself. Thank you!
I haven't seen too many people mention the Supplements he lists off. I noted Salt, Potassium, Magnesium, Calcium Citrate, Ephedrine, Caffeine, and Milk Protein Isolate in addition to a Multi-Vitamin on my read through of the book (thank you for posting btw).
Does everyone use all of these? Where do you get them and what brands are good/reliable? I know this book is a few years old so maybe some of this stuff is harder to get (ephedrine), but I wasn't sure. I've only ever used whey protein and pre & post workouts.
For the record I have read the entire book and every post in this thread because there is great information in both. Reading about your experiences and lessons learned is very helpful to a relative novice like myself. Thank you!
Posted on 8/15/17 at 12:11 am to adidaman27
quote:
This diet is really intriguing to me, but I have a few details I would like more information on (maybe more than a few but I'll start slow...)
I haven't seen too many people mention the Supplements he lists off. I noted Salt, Potassium, Magnesium, Calcium Citrate, Ephedrine, Caffeine, and Milk Protein Isolate in addition to a Multi-Vitamin on my read through of the book (thank you for posting btw).
Does everyone use all of these? Where do you get them and what brands are good/reliable? I know this book is a few years old so maybe some of this stuff is harder to get (ephedrine), but I wasn't sure. I've only ever used whey protein and pre & post workouts.
For the record I have read the entire book and every post in this thread because there is great information in both. Reading about your experiences and lessons learned is very helpful to a relative novice like myself. Thank you!
I just add salt to my food. I do not worry about magnesium as I have never felt the need. I take a good multi vitamin from controlled labs and drink there omega reds drink and that covers the vitamins.
For ephedrine, I buy bronkaid from wal greens and just order caffeine from sns from online. But you can get a bunch of the fat burners from hi tech from lockout supplements or A1 supplments that have ephedra and caffeine. ALso they have the new ultimate orange preworkout that is the same as the original but has DMAA added.
for protein I use true nutrition. Not always the easiest on the pallet, but overall the best quality.
For fish oil I like to use a DHA 500 from NOW I order from amazon. GNC has the DHA1000 but my believe is a ratio 2:1 ratio of DHA to EPA is perfect. But both are quality. I take 20g a day.
As far as the protein powder goes, only use if you need to. Whole food will keep you satisfied much longer and will provide much better micro nutrition.
Posted on 8/15/17 at 8:47 am to lsu777
I just put salt in food and in water. Ephedrine is in bronkaid. Caffeine from Walmart (jetfuel). Fish oil from Costco.
Posted on 8/16/17 at 8:58 pm to Hu_Flung_Pu
Down 12lbs in 10 days
Posted on 8/16/17 at 9:16 pm to GO TIGERS GO
Hell yeah! That's awesome!
Posted on 8/16/17 at 10:00 pm to Hu_Flung_Pu
Didn't follow it as strict as I should have but I'm going to be more strict with it in the days ahead. Really hasn't been bad but I mostly eat meat anyway.
Posted on 8/16/17 at 11:02 pm to GO TIGERS GO
the trick is finding a way to keep the lean meat juicy. if you can do that, you can tolerate it.
BTW thats awesome progress so far.
BTW thats awesome progress so far.
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