Fastest way to lose fat in 4 weeks

[arigra123]

I am just below 15%bf and I have done a lot of reading into keto and carb cycling diets.

My goal is continue lifting heavy and add cardio sessions here and there but what's the fastest diet to lose fat in the next 4 weeks?

I know the main concept is calories in and calories out but between carb cycling and keto, what would you recommend? I would like to stick to one diet for the 4 weeks.

[TelusLob]

PSMF, for a 4 week cut. Its tough, but you can make great progress in short time.

[JMills87]

Calories in vs out is the main component of fat loss like you said. What has been helpful to me as of late is restricting my carbs to only directly before and after training. The rest of the day just proteins and fats.

[arigra123]

PSMF, for a 4 week cut. Its tough, but you can make great progress in short time.

That would result in a lot of muscle loss though. Plus I heard PSMF is only good for people with bf over 25%.

Calories in vs out is the main component of fat loss like you said. What has been helpful to me as of late is restricting my carbs to only directly before and after training. The rest of the day just proteins and fats.

I am gearing towards lowering carbs as well. I just don't know if CKD or carb cycling is the answer.

[Zuggie]

That would result in a lot of muscle loss though. Plus I heard PSMF is only good for people with bf over 25%.

You heard wrong, on both.

[sunngodd]

That would result in a lot of muscle loss though.

Care to support such a bold claim?

[cyco85]

That would result in a lot of muscle loss though. Plus I heard PSMF is only good for people with bf over 25%.

And why do you think that is? PSMF is very low cal, very high protein. Those with higher BF% can withstand higher deficits without any muscle loss. Fast fat loss = High deficit. Dropping fat at sub 15% Body Fat probably shouldn't exceed a 750 calorie deficit. After that, you may be sacrificing muscle.

[cyco85]

You heard wrong, on both.

There's some truth to the claim, maybe not "only for those with X% body fat" but that the leaner you are, PSMF probably isn't for you since by definition it's about extreme deficits. There's an article on a study somewhere (I can find it if you can't) that muscle loss becomes material at a deficit of around 34 calories per pound of body fat.

Take someone at 170/12% BF => Max deficit of 612 for fat loss
Take someone at 240/30% BF => Max deficit of 2160 for fat loss (Better candidate for PSMF, IMO)

[arigra123]

I actually saw that in some threads on this forum. It's not my statement though, just something I have come across too.

So back to my question, is PSMF the best option compared to carb cycling or keto?

There's some truth to the claim, maybe not "only for those with X% body fat" but that the leaner you are, PSMF probably isn't for you since by definition it's about extreme deficits. There's an article on a study somewhere (I can find it if you can't) that muscle loss becomes material at a deficit of around 34 calories per pound of body fat.

Take someone at 170/12% BF => Max deficit of 612 for fat loss
Take someone at 240/30% BF => Max deficit of 2160 for fat loss (Better candidate for PSMF, IMO)

Oh, that's another thing with PSMF because the deficit in calories is too much and I don't think its recommended to drop calories further than 1000 a day especially at the body fat percentage I am at.

[sunngodd]

So back to my question, is PSMF the best option compared to carb cycling or keto?

If speed is your primary concern, PSMF is the fastest approach that's still sensible that I know of.

[RoWdY_RuFf_BoY]

I wouldn't go with PSMF. Not at 15% for 4 weeks, you won't last that long, you'll crash before hitting 2 weeks.

Carb cycling imo, CKD or any variation.

[arigra123]

I wouldn't go with PSMF. Not at 15% for 4 weeks, you won't last that long, you'll crash before hitting 2 weeks.

Carb cycling imo, CKD or any variation.

I am gonna go with carb cycling then.
5 Low days
2 high days

Low days macro: 50%/40%/10% p/f/c
High days macro: 30%/15%/55% p/f/c

650-800 calories deficit. I aim to lose 5-6 pounds of fat in 4 weeks and hopefully be at 12%... Is that a reasonable goal to lose 2-3% of bf in 4 weeks.

[Cera2011]

I don't know if this bit of info will make a difference by knowing it or not but.. dropped calories to approx 800 a day, and did cardio everyday and I wound up feeling like **** from having no energy at all.. and then when I tried to up my intake and feel better I ended up just grabbing at any food because I needed the engergy. Gained back all my weight as a result. Now I worry about lowering my calorie intake again.

Just a thought.. maybe 650-800 is too low, especially if you plan to exercise along with it.

[Cera2011]

I don't know if this bit of info will make a difference by knowing it or not but.. dropped calories to approx 800 a day, and did cardio everyday and I wound up feeling like **** from having no energy at all.. and then when I tried to up my intake and feel better I ended up just grabbing at any food because I needed the engergy. Gained back all my weight as a result. Now I worry about lowering my calorie intake again.

Just a thought.. maybe 650-800 is too low, especially if you plan to exercise along with it.

Sorry, I see now you said 650-800 lower.. not that you said you were dropping it to that number lol. Sorry about my first reply

[arigra123]

I am gonna go with carb cycling then.
5 Low days
2 high days

Low days macro: 50%/40%/10% p/f/c
High days macro: 30%/15%/55% p/f/c

650-800 calories deficit. I aim to lose 5-6 pounds of fat in 4 weeks and hopefully be at 12%... Is that a reasonable goal to lose 2-3% of bf in 4 weeks.

Bump?

[binks09]

Why not RFL or do PSMF according to Lyle's recommendations then for a lean (15% or less) individual?

12 days on the program, followed by a short break or a couple days, then back on the program. You could do that for 4 weeks. And yes, lean individuals shouldn't go on PSMF/RFL for extended periods of time for obvious reasons.

[kentuckync]

PSMF, it's tough but results come fast

[revolver318]

Burpees

[Clamz]

Why not RFL or do PSMF according to Lyle's recommendations then for a lean (15% or less) individual?

12 days on the program, followed by a short break or a couple days, then back on the program. You could do that for 4 weeks. And yes, lean individuals shouldn't go on PSMF/RFL for extended periods of time for obvious reasons.

this would get the fastest results. And Lyle throws in refeeds/free meals so you don't get that hormonal crash.

[arigra123]

How about 3 weeks of carb cycling and last week I can do PSMF....

where can I find the psmf diet?

[stirredcoffee]

sprint training

[stillhot]

I am just below 15%bf and I have done a lot of reading into keto and carb cycling diets.

My goal is continue lifting heavy and add cardio sessions here and there but what's the fastest diet to lose fat in the next 4 weeks?

I know the main concept is calories in and calories out but between carb cycling and keto, what would you recommend? I would like to stick to one diet for the 4 weeks.

low cal foods, veggies, fruits, and shakes.

[Clamz]

How about 3 weeks of carb cycling and last week I can do PSMF....

where can I find the psmf diet?

psmf is just very low cal, like 800-1200 almost all protein. Lyle Macdonald's version is called rapid fat loss and there is an ebook for it.

[shotgun85]

how "muscle" sparing is lyles diet? As I dont want to lose any muscle mass - i guess its better to go with an 1800-2000cal diet, because u wont lose that much muscle - am i right?

[VAnick]

I wouldn't go with PSMF. Not at 15% for 4 weeks, you won't last that long, you'll crash before hitting 2 weeks.

Carb cycling imo, CKD or any variation.

ew, ckd is such a bitch. If you are gonna cut out a macro, why not cut out two (fat/carbs) and rock PSMF. CKD was hard to sustain for me, and PSMF has been just as easy/hard but its giving better results.

Try pulsing PSMF? Best of both worlds for someone without the willpower to stick to it