re: Rapid fatloss diet support thread

quote:

---

Can you create a sample RFL diet for me to see if its something I want to start doing next week?

Current stats: 159.4 pounds, 13.4% body fat

---

yea, I will run you through the calculator sometime tonight.

No offense but at your weight and bf% you need to focus on building muscle though. You only have 138 lbs of muscle. Honestly you need to focus on building up to atleast 150lbs of muscle using the lean gains system but use the true system. Goto IF calc, punch in info, set calories to +30%/-10% and 4 day a week workout.

now set your macros as follows
Rest day
P/C/F-55/5/45

Workout Days
P/C/F-45/45/10


Do this and you will gain about 0.5lbs per week and you should run this for about 28-30 weeks. Prolly somewhere in the range of 20% will be fat but you will still end up at 150lbs of muscle. From there you can cut slowly using leangains recomp using 4 day a week program doing +15 on workout days and -40% on rest days.

that should be your plan of action but i will still run your rfl for you.