re: Rapid fatloss diet support thread

I would like to start doing the RFL diet next Monday so it will give me time to plan everything out. After reading the book, here are my stats:

Weight: 188 lbs (today)
Height: 5'5" (yes, I'm really short, )
BMI: 32
BF%: 29%
Total Fat: 54.52 lbs
LBM: 133.48 lbs
Category 3
g Protein/day: 133.48*1.0 = 133.48 (this seems low to me)

Currently back about two months working out after a seven month layoff. Decided to do 5-3-1 Boring But Big due to time constraints from working a lot right now. Here are my stats from the week starting 6/19/17 (been on vacation and mostly walked a lot):

Military: 4 reps each at 115/125/135 and 3 reps at 150
Military: 10 reps each at 70/75/80/85/90
Chinups: Reps 5/4/5/3/3
Lat Pulldown: 10 reps each at 95/100/105/110/115

Deadlift: 4 reps each at 205/225 & 3 reps at 245 & 1 rep at 265
Deadlift: 10 reps at 115/120/125/130/135
Hanging leg raise: Reps 10/10/9/9/9
Preacher Curl: 10 reps each at 50/55/60 & 6 reps at 65/70

Bench: 4 reps each at 165/185/205 & 2 reps at 225
Bench: 10 reps each at 120/125/130/135/140
DB Row: 10 reps each at 45/50/55/60/65
DB Tricep Ext: 10 reps each at 40/50/55/60/65

Squat: 3 reps each at 205/225, 4 reps at 245, 1 rep at 275
Squat: 10 reps each at 115/120/125/130/135
Lying Leg Curl: 10 reps each at 60/65/70/75, 8 reps at 80
Glute Machine: 10 reps each at 40/50/60/70/80

Other than protein and the vegetables listed in the book, what else should I be consuming per week? Also, I guess I missed how many total calories I should be having each day. Sorry for the length of the post. I'll post a picture when I get a chance. I would really like to get into the low 160s and not lose any strength.

quote:

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You will not be able to do 531 on this diet. Stick to an upper and lower day and no more. Trust me, I've tried and I can usually push through workouts.

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Is that due to the lack of energy from reduced calories? How many calories should I shoot for?

Also, what supplements do you take?

So you are only working out 2 days a week?

So am I setting my calorie intake based on only lean protein? What supplements are you taking?

Only 533.92 calories is going to suck. I'm assuming that I can eat a good portion of the vegetables to help fill full.

Absolutely. The more the fibrous the better. You can eat all the veggies you want. They have calories but they are negligible.

You are category 3 so the calorie requirement is low but you get cheat meals more often. Category 2 is the easiest IMO. Category 1 sucks the most because even though you have the most amount of calories, you don't get refeeds or cheat meals and the amount lost is much lower because you are closer to your goals.

Yes, try not to go over. Try to atleast stay within 10%.

Looks like you got your questions answered by Hu. And yea your calories suck but you get refeed and free mills every few days.

Like Hu said, cat 1 blows donkey balls. 11 days doesn't seem long but with no cheat meals, no free meals, and no refeeds, the shite sucks. Also Hu and I are supposed to eat around 350g of protein during cat 1. Do you realize how difficult that is while staying within the frame work of the rest of the diet? Over 2 lbs of chicken breast a day is brutal.

How much do u spend a week on this?

Just browned up 3 packs of 96\4 and realized that was just over 27 oz which is what I need to hit my 170 protein tomorrow. shite be costing shite be costing

Any recommendations for a good low calorie, clean, protein?