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adidaman27
LSU Fan
Stafford, TX
Member since Jan 2009
11 posts

re: Rapid fatloss diet support thread
First, thank you for your thorough reply. Everyone's help is much appreciated.

I have been implementing your suggested adjustments and I feel like I'm getting back on track. I'm on my last 2 weeks of a 6 week run and I plan on skipping the refeeds and cheat meals. I skipped the one I had planned for Tue. and I feel pretty good.

I've been doing fasted walking in the morning this week for 45 min each day. I'm going to try and get the six hours per week the article suggested in.

I attempted the workout routine you suggested on Tue. and it didn't go quite how I expected so I thought I might be doing it wrong.

quote:

Try cutting it back to 2 days lifting concentrating on the follwing lifts

Incline DB Bench
Deads
Weighted Chins
Barbell Shoulder Press
Squats
Weighted Dips

For abs just do 3 sets of hanging leg raises.


I was attempting 2 to 3 sets (mostly 3) and trying to hit 6 to 10 reps (mostly 10) each and was exhausted after the first 3 exercises. Was this meant to be a full total body workout completed (top to bottom) for those 2 days a week, or was I supposed to breakup the exercises and perform them each just once over the 2 days?

I was also thinking it would have been more manageable as a whole workout if I was attempting less sets or reps, but I wasn't sure.

I know these are details I should probably have figured out, but I would appreciate any more feedback you might have.

Thanks, as always


WW
Alabama Fan
Member since Dec 2013
1403 posts

re: Rapid fatloss diet support thread
What post/page can I go to for a starting point as a fatty? TIA


lsu777
McNeese State Fan
westlake
Member since Jan 2004
9334 posts

re: Rapid fatloss diet support thread
Sorry I wasn't clear.

Do verticals one day so:

Shoulder press
Squats
Weighted Chins
Weighted dips


Do horizontals the other training day

deadlift-1 set
Incline press
Barbell curl
Face pulls

Also on incline, barbell press, squats do two sets of 5-8, on weighted dips and Chins do 2 sets of 6-8. On deads do 1 top set of about 5 reps. On all other exercises do 2 sets of 12-15




adidaman27
LSU Fan
Stafford, TX
Member since Jan 2009
11 posts

re: Rapid fatloss diet support thread
Perfect. That's exactly what I needed to know. Thank you! You are too kind!


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lsu777
McNeese State Fan
westlake
Member since Jan 2004
9334 posts

re: Rapid fatloss diet support thread
Are you a true fatty? If so this really isn't the diet for you as this is essentially a scientific approach to crash dieting. You would be much better off going on something like avatar or a lower carb approach if you are like most guys and prefer meat. A true low carb approach would be the better option if you are truely addicted to sugar(be honest with yourself).


If you aren't a real fatty and just need to lose 15-20 lbs I would suggest reading the book in the original post.


LNCHBOX
LSU Fan
70001
Member since Jun 2009
42651 posts

re: Rapid fatloss diet support thread
quote:

You would be much better off going on something like avatar or a lower carb approach if you are like most guys and prefer meat. A true low carb approach would be the better option if you are truely addicted to sugar(be honest with yourself).


Just to expand on this. I'm 5'10 and was 228 3 months and 1 day ago. Today I'm 195. I had some muscle but was obviously very overweight. I did Keto for the first 8 weeks or so, and have just maintained a low carb diet for the last month. No real changes to activity level, although I've always played pick up soccer for about 6-8 hour a week.

If you have significant weight to lose, I can't recommend this enough. For me, the first week was tough. But it was worth suffering through it



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WW
Alabama Fan
Member since Dec 2013
1403 posts

re: Rapid fatloss diet support thread
quote:

Are you a true fatty? If so this really isn't the diet for you as this is essentially a scientific approach to crash dieting. You would be much better off going on something like avatar or a lower carb approach if you are like most guys and prefer meat. A true low carb approach would be the better option if you are truely addicted to sugar(be honest with yourself).


If you aren't a real fatty and just need to lose 15-20 lbs I would suggest reading the book in the original post


I've started the book and it seems like a good place to start changing my diet. I'm not a true fatty, but am a bit overweight. The appeal of not losing muscle mass is where I find appeal.

I've had success with intermittent fasting, does that come into play here?


lsu777
McNeese State Fan
westlake
Member since Jan 2004
9334 posts

re: Rapid fatloss diet support thread
Absolutely, you will lot find many on this board that do not support some form of IF. The main tenant to keeping muscle mass is eating as much protein as possible and keeping activity to weight lifting and walks.


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BLM
LSU Fan
ATL
Member since Oct 2011
385 posts

re: Rapid fatloss diet support thread
Question about calories...I’m putting myself in the 25% category and my calories work out to 900-1000 range. Should I be taking exercise into account for my daily caloric intake? If I eat 1500 calories but burn roughly 500 calories via exercise does that meet the goal or is the goal to only take in 1000 calories regardless of exercise? Thx in advance.

I’ve lost 40lbs or so since January through cleaning up my first and getting back to consistent exercise. I’ve always been active and played a lot of sports through my early 20’s. Turned 40 in June and it’s time to get this extra weight off to be healthy in general and to get back looking good again. I’m running 2-3 Miles again 2-3 days a week and lifting weights 2-3 days a week.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13355 posts

re: Rapid fatloss diet support thread
1500 calories eaten each day


BLM
LSU Fan
ATL
Member since Oct 2011
385 posts

re: Rapid fatloss diet support thread
Thx. Assumed that to be the case. Feel like I need to be in the 1500 range to have enough energy to make the whole day. I’m tapering off on jogging like he says in the book and will replace with another weight workout and/or some light jogging/walking.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
13355 posts

re: Rapid fatloss diet support thread
It's tough to workout in this diet but definitely doable. I maintained strength but it wore me out for more days.


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