There are a lot threads on the forum already about losing weight, but I'm specifically looking for a method to shed those last persistent ~5kg.

I've had success with the slow-carb diet a long time ago, but the weight loss tapered and plateaued.

To this end I've found a diet that seems to be agreed upon by 3 sources, suggesting 5-6 meals spread throughout the day. These meals are also supposed to follow the "slow-carb" structure - no carbs, mainly protein, fat and veges, with one cheat meal per week.

If you have Tim Ferriss's 4-Hour Body, it's under the chapter "The Last Mile".

It's mentioned in Brandon Carter's ebook - https://www.youtube.com/watch?v=xzg5jdZjb94

And recently Victor Pride wrote a blog article - http://victorpride.com/how-to-go-from-fa...n-8-weeks/

What I want to know is if anyone else here has tried this diet successfully, as a forum search didn't yield anything specific.

If I do decide to follow this diet I'll need to work it around my hospitality schedule, as i'm often working random shifts that span 12-4pm and 5-11pm.

Any advice appreciated.

Nothing you can do to shed that last 5 kg unless you do massive cardio and/or drugs (T3, ephedrine, clenbuterol, DNP, etc).

Dunno how lean you are, you may have already reached your natty limit, but if not and you really want to shed the pounds then look into the Protein Sparing Modified Fast, which is covered in this book. Also Tim Ferriss and Victor Pride are internet marketers par excellence who are juicing their brains out while spreading broscience the world over. Take their advice with a grain of salt.

Do you know what Body fat percentage you are at and what your goal number is?

Everyone's "last 5kgs" are different.

Personally, my best fat loss came from leangains-style intermittent fasting which is pretty much summed up as fasting 16h and having an eating window of 8 hours. This is done in conjunction with carb/fat cycling - more fat/less carbs on rest days and more carbs/less fat on training days. We even have a pretty comprehensive thread on this very topic on the forum.

Also, I gotta agree that ''last 5kgs'' is a pretty useless term, we need more details.

Quote: (01-07-2015 01:21 PM)Bilboswaggins Wrote:  

Personally, my best fat loss came from leangains-style intermittent fasting which is pretty much summed up as fasting 16h and having an eating window of 8 hours. This is done in conjunction with carb/fat cycling - more fat/less carbs on rest days and more carbs/less fat on training days. We even have a pretty comprehensive thread on this very topic on the forum.

Also, I gotta agree that ''last 5kgs'' is a pretty useless term, we need more details.

This. Combined IF with carb cycling is a great strategy to drop fat, I'm doing it now, no cardio necessary. Of coarse you need to know how your body reacts to dietary changes so you might need to experiment for a month or two and observe changes.

doing IF right now... it's a fucking chore to get 200g of protein daily

Quote: (01-07-2015 10:35 AM)CrashBangWallop Wrote:  

Do you know what Body fat percentage you are at and what your goal number is?

Everyone's "last 5kgs" are different.

I'm hovering between 15-20% BF, getting closer to 10% would be the goal.

^^ I lost tons of weight last summer doing the "Apex Predator Diet", by Jamie Lewis.

Made a thread about it: http://www.rooshvforum.network/thread-37022.html (man I really had no chest back then, since partly rectified )

Eat clen, tren hard

Quote: (01-07-2015 09:09 PM)Virtus Wrote:  

Eat clen, tren hard

Well Played

Quote: (01-07-2015 07:40 PM)dreambig Wrote:  

^^ I lost tons of weight last summer doing the "Apex Predator Diet", by Jamie Lewis.

Made a thread about it: http://www.rooshvforum.network/thread-37022.html (man I really had no chest back then, since partly rectified )

Read your thread, read this line
"- No calorie counting, just eat until you feel like you've had enough."
and immidiately stopped reading.

If you don't count your calories, you're not following any kind of diet, you're just hoping and trusting your body to give you the right signals when to start and when to stop eating. It could go wrong, it could go right, but you're basically #YOLOing blindly. In that context it makes sense why people praise keto and low carb gimmick diets, simply because you get really satiated really quickly doing them.

If you are just simply counting calories instead of doing blind gimmicks you don't needed these "tricks" to stop overeating, you simply don't do it and can eat carbs in a normal way

Quote: (01-08-2015 05:16 AM)Rangarr Wrote:  

Quote: (01-07-2015 07:40 PM)dreambig Wrote:  

^^ I lost tons of weight last summer doing the "Apex Predator Diet", by Jamie Lewis.

Made a thread about it: http://www.rooshvforum.network/thread-37022.html (man I really had no chest back then, since partly rectified )

Read your thread, read this line
"- No calorie counting, just eat until you feel like you've had enough."
and immidiately stopped reading.

If you don't count your calories, you're not following any kind of diet, you're just hoping and trusting your body to give you the right signals when to start and when to stop eating. It could go wrong, it could go right, but you're basically #YOLOing blindly. In that context it makes sense why people praise keto and low carb gimmick diets, simply because you get really satiated really quickly doing them.

If you are just simply counting calories instead of doing blind gimmicks you don't needed these "tricks" to stop overeating, you simply don't do it and can eat carbs in a normal way

You're missing one important detail, which is the insulin response that carbs provide, triggering the storage of fat.

Quote: (01-08-2015 05:16 AM)Rangarr Wrote:  

Quote: (01-07-2015 07:40 PM)dreambig Wrote:  

^^ I lost tons of weight last summer doing the "Apex Predator Diet", by Jamie Lewis.

Made a thread about it: http://www.rooshvforum.network/thread-37022.html (man I really had no chest back then, since partly rectified )

Read your thread, read this line
"- No calorie counting, just eat until you feel like you've had enough."
and immidiately stopped reading.

If you don't count your calories, you're not following any kind of diet, you're just hoping and trusting your body to give you the right signals when to start and when to stop eating. It could go wrong, it could go right, but you're basically #YOLOing blindly. In that context it makes sense why people praise keto and low carb gimmick diets, simply because you get really satiated really quickly doing them.

If you are just simply counting calories instead of doing blind gimmicks you don't needed these "tricks" to stop overeating, you simply don't do it and can eat carbs in a normal way

Have you ever followed a keto diet or are you just armchair theorizing?

This is harder to do than its been made out. I'm trying this myself....leaning out before bulking.

You will need a kitchen scale and use myfitnesspal. If you're not measuring what you're eating you really have no idea what's going on.

I'm 156-158 at 5'9". Last time I had bf measured it was 18%. Trying to get down to about 12-13%. I just want some ab definition, not 6 pack. I'm skinny fat. Not sure how much I need to lose, maybe 5-10 lbs? 15?

I'm eating 500 cal under BMR, with about 150 g of protein per day. Eating about 60-70 g carbs per day. Work out 3/week weights. I only recently got the diet down, and I eat the exact same thing every day. Have become stricter on weekends. I do IF 7 days a week. Also carb cycling on work out days. I take only 1 serving of protein supplement per day, rest is whole food.

If you have any kind of social life, this is a big challenge. Most food out there is shit and full of carbs.

If I didn't want to think too much, very strict paleo and sprint a couple times a week with maybe one day of fasting.

If I wanted to be an accountant about it, but I wanted results fast, it would be Lyle McDonalds The Rapid Fat Loss Handbook followed to the letter. Keeping the weight off would be more challenging than anything else.

Delete

Here is what I have substituted that helped a lot for me personally:

Quinoa (more protein) vs Brown Rice / WW Pasta

Low Fat Vanilla Flavored Almond Milk (30 calories per serving) vs. Milk

Regular Cheerios (oat based w/ no sugar) vs. Normal Cereals with Tons of Sugar

Stevia (0 calories) vs. Sugar

Hot Sauces (0 calories) vs. Fatty Salad Dressings / Mayonnaise / Sour Cream....

Whole Wheat Tortillas vs. Normal Flour/Corn Tortillas

Mustard (0 calories) vs. Ketchup

Black Pepper vs. Salt (I just feel better when I don't eat salt)

Coconut Oil vs. Butter

Vodka Club Soda vs. Sugary Mixed Drinks / Beer

5 kg shouldn't be persistent and if you're 15-20% like I am, then I know that it's really more a question of consistency and willpower. Age also matters.

The most important in my experience is simply willpower and activity. Push a little harder to get more exercise done. I have had the most effect from doing a sport I enjoy instead of gym. Put me on a basketball court and two hours is gone before I notice it. On a treadmill I loathe it after 10 minutes.

Some group pressure to get you working out at high intensity at least 1.5 hours x 3 every week, then do your basic weight program and do an almost low carb with intermittent fasting. Skip all bread, pasta and salads with creams and such. No candy or sodas. If you need sugar get an 80% chocolate. No drinking alchohol. Keep active at all times. Walk instead of taking the bus/metro. Take the stairs instead of the elevator.

Quote:Quote:

And recently Victor Pride wrote a blog article - http://victorpride.com/how-to-go-from-fa...n-8-weeks/

I like Victor's site and all but you can't grow 10 lbs. of muscle in 12 days...

Quote: (01-08-2015 09:59 PM)RexImperator Wrote:  

Quote:Quote:

And recently Victor Pride wrote a blog article - http://victorpride.com/how-to-go-from-fa...n-8-weeks/

I like Victor's site and all but you can't grow 10 lbs. of muscle in 12 days...

First pic = heavy d-bol or testosterone (some wet compounds)
Second pic = trenbolone + masterone (dry compounds)

He is smoking his ass. I can't take his site seriously anymore.

Quote: (01-07-2015 02:28 PM)ElJefe Wrote:  

doing IF right now... it's a fucking chore to get 200g of protein daily

65g of protein in 1lb of ground beef - I can easily eat a pound of pan fried picadillo made from ground beef, add an egg protein shake or two at 16g per 1/4 cup and you're more than halfway there. Just some suggestions...

^ this guy gets it. I'm doing steak & eggs (with some side protein added) and decided to check macros on my fitness pal. Here's the breakdown:

191g fat - 57% of calories
37 g carbs - 5% of calories
285 g protein - 38 % of calories

I had no idea I was hitting such a high protein level, but killing beef all day will get you there.

Quote: (01-08-2015 08:25 PM)Travesty444 Wrote:  

Here is what I have substituted that helped a lot for me personally:

Quinoa (more protein) vs Brown Rice / WW Pasta

Low Fat Vanilla Flavored Almond Milk (30 calories per serving) vs. Milk

Regular Cheerios (oat based w/ no sugar) vs. Normal Cereals with Tons of Sugar

Stevia (0 calories) vs. Sugar

Hot Sauces (0 calories) vs. Fatty Salad Dressings / Mayonnaise / Sour Cream....

Whole Wheat Tortillas vs. Normal Flour/Corn Tortillas

Mustard (0 calories) vs. Ketchup

Black Pepper vs. Salt (I just feel better when I don't eat salt)

Coconut Oil vs. Butter

Vodka Club Soda vs. Sugary Mixed Drinks / Beer

All great tweaks but the last one itself is key for any larger guys who have to keep the weight off. I drank a lot of beer the first two years of college and simply cutting it out helped me stay trim. If you love beer because "that's what men drink," cool story guy, start drinking whiskey on the rocks. 0 carbs 0 sugar last time I checked.

Quote: (01-07-2015 07:26 PM)Tengen Wrote:  

Quote: (01-07-2015 10:35 AM)CrashBangWallop Wrote:  

Do you know what Body fat percentage you are at and what your goal number is?

Everyone's "last 5kgs" are different.

I'm hovering between 15-20% BF, getting closer to 10% would be the goal.

Then you are likely having a "little" more than mere 5 essential kg's of body fat to lose...

some organisms stabilize at 10-11.. other can go as down as 9-8%.. anything below the 8% is practically impossible naturally

You have to kill yourself for obtain every s... but once you get below the 12% mark every single % makes a world of difference..and you have to kill yourself with strict diet and intensive training to reach that..