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lsu777
McNeese State Fan
westlake
Member since Jan 2004
9319 posts

Rapid fatloss diet support thread
Someone mentioned we should start this thread and I agree.

For those that do not know what the rapid fatloss diet is, it's a protein sparing modified fast. Here is the LINK to the book. Essentially you eat nothing but protein and a little essential fatty acids to go extremely low in calories to lose weight crazy fast with very little to zero loss of muscle.

Psmf=protein strictly mother fricker





Cliff Notes of the book:

Summing up the rapid fat loss program
So let’s sum up the modified PSMF. Each is discussed in more detail in upcoming
chapters.
1. Protein intake set depending on body fat percentage and activity
2. Basically unlimited amount of vegetables (a few are off limits)
3. Either fish oil capsules or liquid fish oil for EFAs every day
4. A basic multivitamin/mineral supplement. One or two other key supplements.
5. Planned diet breaks depending on activity and body fat percentage
6. Length of PSMF to be set depending on body fat percentage and activity level

Table 1: Determining diet category based on body fat percentage

Category Male BF% Female BF%
1 15% or lower 24% and lower
2 16-25% 25-34%
3 26%+ 35%

Table 2: Determining daily protein intake based on actvity and diet category above: All Values are multiplier for grams of protein per pound of LEAN BODY MASS.

Category Inactive Aerobic Weight Training
1 1.25 1.5 2.0
2 0.9 1.1 1.25
3 0.8 0.9 1.0


SO to setup the diet, figure out which category you are in from the first table based on bf%. If unknown, look at pictures below and estimate rounding up if need be.




Once you know a BF%, pick the category for bf% and your Lean body mass. Pick your category for the type of training you will be doing.

Lbm in pounds*actvity multiplier(table 2)= grams of protein a day.


Low-fat and low-carbohydrate protein sources
Skinless chicken or turkey breast: If you buy commercially prepared products, you need
to watch out for various flavorings and such that often contain a lot of hidden
carbohydrates

Low-fat fish: tuna, cod, halibut, flounder, lobster, crab

Extremely lean red meat: As noted above, this can often be found with as little as 4
grams of fat per serving which is an acceptable amount.

Fat free cheese: This can be added to other protein sources (such as egg whites or to top
a lean hamburger) to bump up the protein content without adding many extra
carbohydrate or fat grams.

Low- fat cottage cheese: as mentioned above, this is acceptable in moderation (no more
than one serving at any given meal) as it contains some fat and carbohydrates along
with the protein

Egg whites

Beef jerky: Can contain quite a few carbs depending on the flavoring, read the label.

Protein powder


Fibrous Vegetables
Asparagus
Green beans
Broccoli
Brussel sprouts
Cabbage
Cauliflower
Celery
Cucumbers
Eggplant
Lettuce
Mushrooms
Green peppers
Red peppers
Spinach
Zucchini


Essentail Fatty Acids
-10g of fish oil or krill oil a day

Calculator
LINK
username:rapidfatloss
passwork:chEw8ahu






The diet sucks, that's why we need a support group.

So I did 5.5 days last week, after 6 the week before(Saturday to Saturday). Broke the fast Friday night with bread pudding and sweet potatoes and crawfish bisque with white rice. Looked much better Saturday due to glycogen replenishment. Ate pretty much what I wanted until 5:30pm Saturday but kept it under 3500 calories. Then fasted until 10pm last night and had 150g protein post workout. Back on the diet fully today and fasted until 2 and finished eating meals by 6. Today is light cardio day so lower calorie day.

I do the recommended 325g protein(I'm a catagory 1) on lift days and go to about 200 or so on non lift days.

This morning I woke up and took measurements. Weighed 187.2 which is the lowest I have weighed in a while. Waist was down to 32" flat and body fat down to 10.57% both are the lowest I have had since high school and much lower than last year when I weighed 184 which is what I weighed in my last progress picture I posted.


Anyways stay strong brothers. It's only 2 weeks max before a refeed.
This post was edited on 7/3 at 9:23 am


BilJ
Clemson Fan
DANGA ZONE
Member since Sep 2003
138041 posts
 Online 

re: Rapid fatloss diet support thread
Sounds awful,

I've settled my macros in at
212g protein
Carbs between 40-60g (though 123g is the recommended)
Fat 65g

Calories around 1,500 but 1,800 is the recommended amount.
This post was edited on 6/12 at 9:18 pm


lsu777
McNeese State Fan
westlake
Member since Jan 2004
9319 posts

re: Rapid fatloss diet support thread
It is awedul but outside of a true fat fast and something crazy like dnp nothing works as fast.

Essentially you eat nothing but lots of egg whites, turkey and chicken breast, fish and can have a little 96% ground beef. Eat that with green veggies. Can have protein powder too.

Diet sucks arse and for most people it works out to be about 1000cals a day with 800+ coming from protein, rest from trace fats and fish oil pills.


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JGtoo
LSU Fan
Baton Rouge
Member since Nov 2013
112 posts

re: Rapid fatloss diet support thread
Perfect! Read the book (or most of it) this weekend and got started today. I'm a category 2. Hoping to get a good jumpstart to help keep me motivated. I worked my arse off a few years back to get in the best shape of my life, but have really let my diet get out of hand the last year.


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ZoneLiftGMC
Houston Astros Fan
Member since Oct 2010
328 posts

re: Rapid fatloss diet support thread
Guess you saw my post. Yeah it's tough but I'm looking forward to the kick start. Diet has been pretty stagnant for about 4 months, so I figured this would get me going again.

Edit

I'll add progress numbers...mostly water right now but:

Day 1 - 186.5
Day 2 - 185.8
This post was edited on 6/12 at 9:31 pm


AUtigerNOLA
Auburn Fan
New Orleans, LA
Member since Apr 2011
15773 posts

re: Rapid fatloss diet support thread
Started it this week.

Grilled turkey and chicken the past two nights for lunches and dinner. Lettuce with zero calorie dressing and green beans all week. Also got some sirloin tip side steak to grill. protein shakes post workout.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13311 posts

re: Rapid fatloss diet support thread
I forgot my weight today but it was around 201. I'm expecting a drop tomorrow after a full day back on.



Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13311 posts

re: Rapid fatloss diet support thread
How the hell do you get that much protein?


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13311 posts

re: Rapid fatloss diet support thread
My wife and I are on it. We have some extreme will power. She made homemade cheese sauce for tortellini for the twins. We just had our chicken and green beans and went to the corner and cried. It's okay, we lost some water weight.


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100
lsu777
McNeese State Fan
westlake
Member since Jan 2004
9319 posts

re: Rapid fatloss diet support thread
So on days I eat that much it's usually something like

Lunch-1lbs 99% lean ground turkey cooked into some kind of zero calorie or calorie free sauce

Snack-1lbs chicken breast done in crock pot in franks zero calorie buffalo sauce. I buy flavor of the gods ranch seasoning and mix a little with a little non fat Greek yogurt and do lettuce wraps.

Dinner-1 lbs of talipia, shrimp or tuna steaks pan fried made into fish taco using hearts of romain and a tad bit of salsa

Post workout is a protein shake with enough protein to finish off macros

When I used to do D.C. Training about 12 years ago in my early 20s I use to do just like daunte said. Would brown a couple pounds of ground beef, wash in hot water to get fat off and then just shovel it down plus tons of protein shakes. I would go up to 500g/ daily but that shite hot old. Made good progress though.

Now it's a lot of food but completely unsatisfying. Especially when my kids are eating cookies, wife is eating halo top, baby eating Oreos; I just want to scream.


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mindbreaker
New Orleans Saints Fan
Baton Rouge
Member since Dec 2011
3033 posts

re: Rapid fatloss diet support thread
quote:

Sounds awful, I've settled my macros in at

212g protein Carbs between 40-60g (though 123g is the recommended)
Fat 65g
Calories around 1,500 but 1,800 is the recommended amount.


I've pretty much done this for the past 18 months. Add in I eat nothing but lean protein, vegetables, and fruit. Pretty much if it doesn't come straight from an animal or the ground I don't eat it.

I've lost 110 pounds so far, so it's working.


ZoneLiftGMC
Houston Astros Fan
Member since Oct 2010
328 posts

re: Rapid fatloss diet support thread
More water weight.

Down to 182.6
This post was edited on 6/13 at 7:37 am


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LSUfan20005
LSU Fan
Member since Sep 2012
4215 posts

re: Rapid fatloss diet support thread
How do most people fare on the rebound? Does the weight just come back?


oleyeller
Tennessee Fan
Down South
Member since Oct 2012
21261 posts

re: Rapid fatloss diet support thread
quote:

I've lost 110 pounds so far, so it's working


Wow awesome


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WavinWilly
Chicago Cubs Fan
Wavin Away in Sharlo
Member since Oct 2010
8217 posts

re: Rapid fatloss diet support thread
quote:

How do most people fare on the rebound? Does the weight just come back?



Anecdotal but this is my experience from a few weeks ago.

I did it for 12-13 days I think. I did it as a Category 1, more or less. My Withings scale (I know, not accurate) says about 15% BF. When I run my measurements through calculators (also not very accurate) they put me around 13% BF.

I have done a CKD diet for a long time, so I am used to gaining 5+ pounds overnight on the carb up days and then losing it again in a day or two. So when I lost about 10-11 pounds doing this, I fully expected to gain about 5 pounds back. I went straight into a IIFYM (leangains) diet. So I went from almost pure protein to 350g of carbs on lift days. I have only gained 2 pounds from my low point. I was very surprised. Been about 2 weeks now.
This post was edited on 6/13 at 8:49 am


lsu777
McNeese State Fan
westlake
Member since Jan 2004
9319 posts

re: Rapid fatloss diet support thread
my expierence is similar to Wavinwilly. But i do find if I do it and then pig out for a week I will gain a shite ton of water. But usually I will gain back the water weight I lost but no fat. At least right away.

This morning, I weighed in the lowest I have in a long time 185.4, so excited about that.


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AUtigerNOLA
Auburn Fan
New Orleans, LA
Member since Apr 2011
15773 posts

re: Rapid fatloss diet support thread
Since starting Sunday, I've dropped 2 lbs.

Typical Day consists of:

645AM: Coffee(splenda) no cream.
11:30AM: Lunch with either grilled chicken or turkey with green beans. Will probably throw in some salad later in the week when I run out of those.
4PM: Weightlifting with cardio. Drink BCAAs during.
5:30PM: Protein shake(100 calorie muscle milk with 20g protein no sugar).
6-7:30PM: Dinner with grilled chicken(sometimes kabobs with red/green peppers), turkey, or extra lean red meat. Green veggies, and salad.
9:30PM-10PM: Sleep.

Water throughout the day and also Pink Lemonade Crystal Light is fantastic.
I feel like I wrote out the 40 year old virgin daily fridge check off list but that's what a day will consist of for two weeks

11 more days to go.


lsu777
McNeese State Fan
westlake
Member since Jan 2004
9319 posts

re: Rapid fatloss diet support thread
its worth it, promise.


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GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
47437 posts
 Online 

re: Rapid fatloss diet support thread
I bet your intestines love this.

Sounds terrible.


WavinWilly
Chicago Cubs Fan
Wavin Away in Sharlo
Member since Oct 2010
8217 posts

re: Rapid fatloss diet support thread
quote:

I bet your intestines love this.



I upped my fiber intake, and just started crushing water at work. Didn't really have any major issues.


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