Im going to be doing 12 days of lyle mcdonald - Rapid fat loss. Just posting my plan and looking for any tips/ideas that will make it easy. At the moment i weigh 80kg(approx) at an estimated 16% bf. My goal is to get to 12% by mid way through December. Following the basic table in the RFL book im assuming im 150pound LBM, and im gonig to b doing 2g/1pound protein.
Eating around 300g protein per day - 1000calories per day limit. Eating mainly chicken breast, tuna and egg whites. Oh and some vegetables - No starchy's.
Going to take Yohimbine HCL 15mg + Caffeine 200mg in the mornings with either low intensity runs for 20 minutes or HIIT(twice a week max for 8 sets of 20sec sprinting with 10 sec rest).
Will also do 2 full body workouts a week and use jack3d as preworkout supp and then Scivation Xtend after. Also taking 6x1000mg fish oil and 1x1000mg flaxseed oil split throughout the day.
Is there anything else i should be looking out for to make this a little easier? Or anyone that has done this and got some tips..
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Thread: Lyle McDonald - Rapid Fat Loss
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10-25-2009, 10:07 PM #1
Lyle McDonald - Rapid Fat Loss
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10-25-2009, 10:39 PM #2
Gl!
Looks like you have got it down (seriously you are not going to be able to do hiit, so don't worry about it. You DON'T need it. The diet is a huge enough deficit.)
Good Luck and stay positive
And it is very helpful to keep an additional log in this website:
http://forums.lylemcdonald.com/forumdisplay.php?f=12"Pain is temporary... quitting lasts forever"-Lance Armstrong :)
"I get nervous before leg days" lol
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10-25-2009, 11:41 PM #3
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10-26-2009, 01:57 AM #4
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10-26-2009, 02:44 AM #5
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10-26-2009, 04:43 AM #6
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10-26-2009, 04:55 AM #7
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10-26-2009, 07:34 AM #8
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10-26-2009, 09:26 AM #9
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I am sorry, but your plan is mathematically IMPOSSIBLE.
300g of protein is 1200 Cal by itself. Do you have a FAT FREE source of protein that you will eat exclusively for those 12 days? If not, you will consume at least 1500 Cal per day...1200 Cal on the protein, and 300 Cal for the fat and the few carbs you get from either sauces or the veggies you plan on eating. I would plan on eating at least 15g of fat each day for the two weeks, and maybe 30g of carb (if that's even possible).
Good luck on whatever plan you implement.Mark these words in the annals (no homo) of bodybuilding.com.
8===D~~~ (.Y.)
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10-26-2009, 09:36 AM #10
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10-26-2009, 09:42 AM #11
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10-26-2009, 09:47 AM #12
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10-26-2009, 09:52 AM #13
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10-26-2009, 10:31 AM #14
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It's for health reasons mainly. Also I got grossed out by some videos a while back and lost my appetite for meat. There are tons of health benefits, but lots of people just LOVE meat and would never go veg. There are still many ways to get protein in a vegetarian diet, (tofu, seitan, protein powders, beans, nuts, seeds, boca, morningstar, etc)
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10-26-2009, 10:45 AM #15
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You look to be in good shape so this probably doesn't apply, but if it is for health reasons...... Please tell me that you aren't like my vegetarian friend... HE DOESN'T EAT VEGETABLES!!!!!
Carbs, carbs, carbs,......cheese pizza, chips, nuts and crap... The guy doesn't like broccoli, asparagus, green peppers...anything that is good for him... His vegetarian diet is much worse than my meat and veggie diet (low carbs). The worst part is his son is another obese vegetarian.... and they think they eat healthy!
I can respect a vegetarian that has a moral issue with killing animals (I disagree, but I can respect), but being a vegetarian doesn't mean your diet is any better than anyone else's!
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10-26-2009, 10:51 AM #16
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I eat tons of fruits, veggies, and whole grains. So yeah I'm not like that guy. My sister is like that too. She's a vegan supposedly, but all she eats is chips, soy ice cream sandwiches, pizza, and fried foods. It's nasty. I have no problem with meat eaters, as they get lots of nutrients and have a much easier time getting protein, I just have no appetite for flesh. :P
Then theres the vegetarian/vegans who post that they are vegetarian/vegan on their myspace of whatever but then go to mcdonalds and eat cheeseburgers and claim that it's made out of soy and artificial rubber. Sigh..
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10-26-2009, 10:56 AM #17
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10-26-2009, 11:14 AM #18
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10-26-2009, 11:50 AM #19
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10-26-2009, 12:02 PM #20
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Textured vegetable protein. It is made from wheat protein and it's a great meat sustitute. It's non-fat, very high protein and has lots of fiber so minimal excess carbs. I'm not sure how easy it is to find in regular grocery stores, but Bob's Red Mill is one brand. Any recipe that uses ground meat can be replaced with TVP.
When I did RFL, most of my meals were egg white omelettes. I must've had three per day. You can make tacos from TVP and wrap them in lettuce. It's a really boring diet though.
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10-26-2009, 12:09 PM #21
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10-26-2009, 05:04 PM #22
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10-26-2009, 07:25 PM #23
Eat: Broccoli, cauliflower, cucumber, brussel sprouts, spinach, cabbage, zucchini, lettuce, eggplant, asparagus, red/green bell peppers, celery, mushrooms.
Eat sparingly: Tomato, yellow peppers, onions
Free foods: Lemon juice, all spices, vinegar, mustard, soy sauce, low carb salsa
Beverages: water, diet soda, coffee, crystal light, unsweetened teas, broth/bouillon.
*I would go ahead and take the supplements you listed because you are going to be as hungry as hell on some days and it will act as an appetite suppressant."Pain is temporary... quitting lasts forever"-Lance Armstrong :)
"I get nervous before leg days" lol
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10-26-2009, 09:33 PM #24
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10-26-2009, 10:17 PM #25
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10-27-2009, 01:11 AM #26
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10-27-2009, 04:39 AM #27
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10-27-2009, 08:02 AM #28
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10-27-2009, 10:57 AM #29
You have to do this diet EXACTLY as layed out in Lyle McDonald's book!!!!!!!
Or you can be GUARANTEED muscle loss.....geez...ppl as if a monster deficit is not enough. lets add "double the cardio"....."Pain is temporary... quitting lasts forever"-Lance Armstrong :)
"I get nervous before leg days" lol
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10-27-2009, 01:25 PM #30
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