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re: Rapid fatloss diet support thread
Posted on 9/21/17 at 8:01 am to lsu777
Posted on 9/21/17 at 8:01 am to lsu777
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.
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
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
2
Posted on 9/21/17 at 1:46 pm to adidaman27
What post/page can I go to for a starting point as a fatty? TIA
Posted on 9/21/17 at 5:23 pm to adidaman27
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
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
Posted on 9/21/17 at 7:27 pm to lsu777
Perfect. That's exactly what I needed to know. Thank you! You are too kind!
Posted on 9/21/17 at 8:29 pm to WW
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.
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.
Posted on 9/22/17 at 9:11 am to lsu777
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
Posted on 9/22/17 at 9:32 am to lsu777
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?
Posted on 9/22/17 at 9:54 am to WW
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.
Posted on 10/5/17 at 6:05 pm to lsu777
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.
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.
Posted on 10/5/17 at 6:47 pm to BLM
1500 calories eaten each day
Posted on 10/5/17 at 8:03 pm to Hu_Flung_Pu
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.
Posted on 10/5/17 at 8:09 pm to BLM
It's tough to workout in this diet but definitely doable. I maintained strength but it wore me out for more days.
Posted on 1/18/18 at 1:21 pm to Hu_Flung_Pu
Just wanted to bump this. I will be going back on this starting next week. Gonna start at 200-300g protein.
I have been sloppy since the holidays and really have to ratchet down on diet.
I have been sloppy since the holidays and really have to ratchet down on diet.
Posted on 1/18/18 at 1:43 pm to lsu777
Was considering running it for a few weeks.
32oz of chicken breast
20oz of broccoli
1 scoop of whey
254g protein
31g carb (22g fiber)
~10g of fat
32oz of chicken breast
20oz of broccoli
1 scoop of whey
254g protein
31g carb (22g fiber)
~10g of fat
This post was edited on 1/18/18 at 2:22 pm
Posted on 1/18/18 at 2:39 pm to Lazy But Talented
yea that will be close to what I am doing.
Posted on 1/18/18 at 2:45 pm to lsu777
Starting sun or mon?
Posted on 1/18/18 at 3:16 pm to Lazy But Talented
sun for me. My week always begins then.
Posted on 1/18/18 at 4:10 pm to lsu777
quote:
I have been sloppy since the holidays and really have to ratchet down on diet.
I was right there with you post holidays.
I haven't really been drinking since NYE, and dropped 10lbs and a couple BF% pts since then. I'm between 13-15% now based on image chart. No caliper. Six pack emerging, vestigial love handles almost gone.
It's amazing what that one thing will do.
I think I'm going to start working on strength and tone.
What's your advice (I know there are 500 threads on it--point me to one pls)?
I have 14 straight days of skiing coming up too. If I remain intact, I may just be in the best shape of my life, at 43.
I wasn't allowed to do much weights for almost a year due to a chemo port, and I couldn't run for 1.5 years before that due to a now miraculously healed knee. I've been running 35-50 miles/week and swimming some. But I am feeling the need for more.
Sorry for the dear diary--just chiming in on the motivational post-holiday fat shed.
My informal rapid fat-loss program is: I've been eating mostly wild-caught salmon, avocados, really watching oil/fat quality (I'm probably at a 1:1 omega 6:3 ratio), eggs, and green stuff.
Posted on 1/18/18 at 4:59 pm to McLemore
Look in the vsanity thread. Do the Greek god program and add squats and deadlifts if possible. The macro calculators are in there also.
Posted on 1/18/18 at 8:37 pm to lsu777
I'll start up Sunday as well. Run for 3 weeks through the 10th.
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