What's going to happen since I'm breaking this rule of Lyle's RFL diet?

[Harry815]

I'm doing Lyle McDonald's rapid fat loss (basically a variation of a PSMF). Currently on day 5.

The one rule I'm breaking is: he says to only workout 2-3x a week, but I'm lifting 6x a week.

What do you think the consequences will be if I continue like this?

[ZRJacques]

Trust me on this. Don't lift 6x a week on this diet. Your caloric intake is too low and you might end up using muscle tissue as fuel. You should re read the book, because it states why you shouldn't lift more than 2-3 times a week.

[Harry815]

Trust me on this. Don't lift 6x a week on this diet. Your caloric intake is too low and you might end up using muscle tissue as fuel. You should re read the book, because it states why you shouldn't lift more than 2-3 times a week.

I disagree on one point: I think a person whose still above 15% bodyfat wouldn't lose muscle yet. It's a risk at a lower bodyfat, but I think even with too much activity and a very low calorie intake at 15+%, muscle loss would be minimal.

Thoughts?

[dcmix5]

Recovery time is also going to be longer on a reduced calorie plan.

Unless you have something other than a psychological need to work out 6 days, you should follow the book for best and safest results.

[Saknussen]

It all depends on your volume /thread
Don't listen to the first guy he obviously doesn't understand it. In fact 6x a week with the same volume as 3x would be better on low calories.

[vismal]

I would hedge a bet that Lyle knows what he's talking about. I would never attempt a psmf, but if I did I would do it 100% by the book. What do you hope to gain by lifting extra days? 3x a week is plenty to preserve mass.

[ZRJacques]

I believe Lyle speaks on how glycogen depleted you are during the week and your workouts. Think about it, after metabolic functions and structural integrity, how much excess protein do you believe is going to be converted into glucose/glycogen? When you're consuming less than 20 grams of carbs per day during the PSMF (aside from refeeds) your body only has so much glycogen it can use before it starts pulling it's energy from somewhere. This has to do with the high intensity factor of weight lifting at times, which it requires too, also why fat isn't preferred. Like I said though, re read the book.

[Harry815]

Here's a comment I read on Lyle's forum from an RFL member: "Fat loss doesn't stop. Weight loss can on the other hand (masked by massive water retention). If you're in a deficit, you're gonna loose fat."

[ZRJacques]

Here's a comment I read on Lyle's forum from an RFL member: "Fat loss doesn't stop. Weight loss can on the other hand (masked by massive water retention). If you're in a deficit, you're gonna loose fat."

Of course you're going to continue to lose fat. I never said the fat loss would stop, but there's a chance you could lose some hard earned muscle as well. Trust me though, I've been running Lyle's PSMF for over a month now and have had great results. Losing 3-4 pounds a week. You don't need to lift more than 3 times a week.

[ZRJacques]

It all depends on your volume /thread
Don't listen to the first guy he obviously doesn't understand it.

I've been using this protocol for over a month now. I've actually read the book and in fact do know what I'm talking about

[Harry815]

Of course you're going to continue to lose fat. I never said the fat loss would stop, but there's a chance you could lose some hard earned muscle as well. Trust me though, I've been running Lyle's PSMF for over a month now and have had great results. Losing 3-4 pounds a week. You don't need to lift more than 3 times a week.

Wow over a month, that's really hard to do. Getting through a week feels like hell, even with the refeeds and everything.

[vismal]

You are still failing to answer the million dollar question. What do you hope to gain by lifting 6 days a week vs 3?

[Harry815]

You are still failing to answer the million dollar question. What do you hope to gain by lifting 6 days a week vs 3?

Honestly, I NEED to go to the gym. I'm obsessed with it. The day doesn't feel right without a proper lifting session. Lyle said that if you really need to workout more often, then do a higher calorie plan. But I want the quickest results, and his RFL seems like it does give the quickest fat loss results.

[vismal]

Honestly, I NEED to go to the gym. I'm obsessed with it. The day doesn't feel right without a proper lifting session. Lyle said that if you really need to workout more often, then do a higher calorie plan. But I want the quickest results, and his RFL seems like it does give the quickest fat loss results.

Yeah, that's not a healthy attitude. Doing 3 extra gym sessions that provide you no benefit what do ever just because you feel like you need to... All the while eating an extremely low calorie diet. This is the fast track towards anorexia my friend. Just think about it, you basically admit the extra 3 sessions are not needed. You used the word obsessed yourself. You also know what the absolute authority of psmf (Lyle) says but choose to ignore that. This isn't good bro, not at all... Fast results are never the answer. Very few people have long term success with psmf type diets. If you look around at the forum members who've made excellent transformations, none of them did it quickly. I'd rethink you're entire plan if I was you.

[FatScottishGuy]

Results will be burn out and an increase in cortisol and a failed diet attempt...Lyle is quite clear about it in the book that you shouldn't mess with it...it is already a very mentally hard but effective diet/training regime, don't mess with it...really you'll regret it if you do

[Gxp23]

Well op, only you can tell us, how do you feel?

[MrM27]

It all depends on your volume /thread
Don't listen to the first guy he obviously doesn't understand it. In fact 6x a week with the same volume as 3x would be better on low calories.

Please explain why you state the first guy doesn't understand which would also mean Lyle doesn't understand the stuff he wrote about. How exactly is lifting 6x per week better than 3x per week while on low calories/PSMF.

OP, You may know a guy that had things work out for him but you also were not with him 24/7 to see if he followed the plan fully. Also, for every 1 guy you know that made it through PSMF how many do you think failure? 10, 50. 100, 200? Successful completion of the protocol are not as good as you might suspect.

[th3pwn3r]

I'm doing Lyle McDonald's rapid fat loss (basically a variation of a PSMF). Currently on day 5.

The one rule I'm breaking is: he says to only workout 2-3x a week, but I'm lifting 6x a week.

What do you think the consequences will be if I continue like this?

Wait, so you do a full body work out 6 times a week?

[dmacdonal9]

I did an RFL for just over two weeks, more of an experiment than anything. Trained 4 days a week on my usual routine with only slightly reduced volume because I thought I was special and could do it. After the first week my entire body was on fire, I could barely walk, sit or stand, and just wanted to sleep all day. I threw in the towel before completing the third week.

I had no issues with the diet, but the training was a huge problem.

[lee__d]

Follow the goddamn book or acquire some patience.

[sourmash1973]

You come in and ask what the consequences will be and then you argue with the answers, which are almost all resoundingly the same answer. If you're going to follow a stupid diet, at least follow it the way it was written.

[Harry815]

Results will be burn out and an increase in cortisol and a failed diet attempt...Lyle is quite clear about it in the book that you shouldn't mess with it...it is already a very mentally hard but effective diet/training regime, don't mess with it...really you'll regret it if you do

What if I take a cortisol control supplement such as DS Lean Xtreme?

Edit: I broke it last night. I ate an entire pizza and my weight went from 197.2 to 197.8, but for some reason my stomach looks leaner.

[dmacdonal9]

What if I take a cortisol control supplement such as DS Lean Xtreme?

You'll have a made a supplement company richer and yourself poorer. No other effect will be seen.

[MrM27]

What if I take a cortisol control supplement such as DS Lean Xtreme?

Edit: I broke it last night. I ate an entire pizza and my weight went from 197.2 to 197.8, but for some reason my stomach looks leaner.

So I guess this thread is null and void huh.

[Saknussen]

I've been using this protocol for over a month now. I've actually read the book and in fact do know what I'm talking about

Your body looks like absolute **** you should not be giving advice to anybody for at least 3-4 years. By splitting up the volume over 6 days you can lift with more intensity for each body part, therefore maintaining lifts and muscle better. The last thing I want to do on rfl is a full body workout

[MrM27]

Your body looks like absolute **** you should not be giving advice to anybody for at least 3-4 years. By splitting up the volume over 6 days you can lift with more intensity for each body part, therefore maintaining lifts and muscle better. The last thing I want to do on rfl is a full body workout

And where is your profile picture?

[Harry815]

So I guess this thread is null and void huh.

Not necessarily, consider it my "refeed".

Dmacdonal9, that supplement actually has gotten rave reviews.

[vismal]

Not necessarily, consider it "refeed".

Dmacdonal9, that supplement actually has gotten rave reviews.

This thread is making me dumber by the minute. As Dmacdonal9 said those supplements, rave reviews or not, won't do **** for you. Enjoy you starvation/binge eating disorder!

[vismal]

Your body looks like absolute **** you should not be giving advice to anybody for at least 3-4 years. By splitting up the volume over 6 days you can lift with more intensity for each body part, therefore maintaining lifts and muscle better. The last thing I want to do on rfl is a full body workout

Says the guy with no profile picture! Rofl. You must be much smarter than Lyle as well! Why don't you just write a book about psmf diets. I'm sure it would be a best seller!

[Harry815]

But why are you guys against PSMF's? Like you said, Lyle wrote it. He's smart. I think you guys assume that you'll lose muscle on the RFL diet. But it's actually meant to preserve muscle.

Do you guys believe it preserves muscle if followed right?