[Hades]

I have decided to enrich this thread with an upcoming RFL data sheet. You can all expect it to drop some time this spring or summer.

Included will be a general description of each week and before and after photos. My before photo unfortunately does not have a timestamp but it's obviously still me.

[samsamsam]

(04-02-2016 09:18 PM)Hades Wrote:  

I have decided to enrich this thread with an upcoming RFL data sheet. You can all expect it to drop some time this spring or summer.

Included will be a general description of each week and before and after photos. My before photo unfortunately does not have a timestamp but it's obviously still me.

You were too fucking lazy to hold a newspaper next to you? Where is that report button?



It is always good to see people share results. Hope it is going well with rfl.

[Hannibal]

(04-02-2016 09:26 PM)samsamsam Wrote:  

You were too fucking lazy to hold a newspaper next to you? Where is that report button?

[samsamsam]

(04-02-2016 09:48 PM)Hannibal Wrote:  

(04-02-2016 09:26 PM)samsamsam Wrote:  

You were too fucking lazy to hold a newspaper next to you? Where is that report button?

Hello old friend,



I am even lazier - I won't even take a pic. Took a pic before though the first time I did it.

I bulked for a bit - but now time to trim. Probably going to do it for 5 weeks. I have been working out with my friend who used to compete in BB competitions. We do one day push, one day pull and one day legs. So I am going to squeeze an extra meal with some carbs. 2 meals with carbs, one reload day a week. I am boxing two days a week. I'll do another day of cardio (walk, elliptical, or jump rope). One day rest.

I feel my muscles are getting much more balanced because of the pulling. I didn't do a lot before (the basics). I used to have a shoulder pain in my right shoulder. Well actually more, where the torso meets the arm. I hear it is from a lot of pushing. But that has faded a bit since I seem to be doing a better overall routine. We work out until I can't even do a pushup (push days), or grab anything (pull days) - my forearm strength seems to go before my back muscles do. Leg days are the type when you take a step downstairs and your leg goes lol.

At some point, I will need to stop taking creatine. And it was suggested that I take dandelion root.

I also need to get some color - enough of the farmer's tan.

Hannibal, Я очень благодарен вам

[samsamsam]

One question, think I can use no carb water enhancer like crystal light?

I searched and seems like it would be ok.

https://books.google.com/books?id=O4X6IF...ht&f=false

http://www.lowcarbfriends.com/bbs/showth...p?t=809989

Edit: maybe it isn't worth the risk.

[eatthishomie]

One more week of diet break left and then back for round two.

What's everyone using for their 5g of preworkout carbz? Was using Quest bars before but that might have been one of the things that slowed my weight loss last time.

Things I'm doing differently this time:
1. Yohimbe supplementation
2. Not using refeeds as an excuse to slam pizza and PB&Js - straight up rice, pasta, oats, chia seeds, low-fructose fruits, and starchy veggies only
3. Different source of preworkout carbz
4. No diet sodas. Black coffee = only caffeine source.
5. No free meal in week 1, to be in ketosis longer, and actually testing for ketosis with ketone strips
6. Possibly aiming for 25g carbs per day instead of 30

15% BF or bust.

[samsamsam]

(04-24-2016 10:09 PM)eatthishomie Wrote:  

One more week of diet break left and then back for round two.

What's everyone using for their 5g of preworkout carbz? Was using Quest bars before but that might have been one of the things that slowed my weight loss last time.

Things I'm doing differently this time:
1. Yohimbe supplementation
2. Not using refeeds as an excuse to slam pizza and PB&Js - straight up rice, pasta, oats, chia seeds, low-fructose fruits, and starchy veggies only
3. Different source of preworkout carbz
4. No diet sodas. Black coffee = only caffeine source.
5. No free meal in week 1, to be in ketosis longer, and actually testing for ketosis with ketone strips
6. Possibly aiming for 25g carbs per day instead of 30

15% BF or bust.

How did you do during the first round?

Hannibal suggested a jolly rancher for pre-workout. I still usually lift while fasted - not sure how much I gain with a little carb. But at the same time, I probably shouldn't be questioning what has proven to work.

I will be doing yohimbe hcl, caffeine, l-tyrosine stack in a couple of weeks.

What will be your workout routine?

[samsamsam]

I am refreshing my knowledge a bit about RFL and stumbled across a post where the guy was pretty detailed about his results for three weeks.

He also has some commentary which I didn't post. I don't think he lost that much lean muscle (he thinks he did), plus he didn't have much to start with (not trying to be a dick - but he has pics). And his numbers (workout) didn't fall that much.

http://www.lylemcdonald.com/forums/showt...hp?t=13478

Quote:

Before and After

"After" weight and BF% was taken 11 days after the diet's end to allow for water weight and glycogen stores to replenish. Tape measurements and pictures, however, were taken right at the end of the diet.

Weight: 172 lbs (78 kg) -> 164.2 lbs (74.5 kg)
Body Fat % Estimate: 17.5-20% -> 15.5-17%
Arm: 12.75 in -> 11.75 in
Waist (measured at narrowest point of torso): 32 in -> 27.75 in
Navel: 36.75 in -> 35 in
Hips: 40.25 in -> 39 in
Chest: 39.5 in -> 38.25 in
Thigh: 22.75 in -> 22.25 in
Calf:15.25 in -> 14.5 in
Neck: 15.25 in -> 15 in

Before Pics
After Pics

The weight lifting comparison is a little tough, because I was doing a high volume before the diet and switched to Starting Strength for the duration of the diet, so I don't have good "Before" numbers. I'll give my best guess though.

Squat: 165 lbs -> 155 lbs
Bench: 135 lbs -> 130 lbs
Deadlift: 245 lbs -> 245 lbs
Press: 100 lbs -> 100 lbs
Power Clean: 115 lbs -> 120 lbs
Assisted Wide-Grip Pull-up: 70 lbs -> 70 lbs assistance
Chin-up: 60 lbs -> 55 lbs assistance

Daily Morning Measurements
Initial: 172 lbs, 17.5 BF%
Day 01: 170.4 lbs, 17.3%
Day 02: 167.4 lbs, 17.1% (Free meal)
Day 03: 169.2 lbs, 17.0%
Day 04: 167.4 lbs, 16.7%
Day 05: 166.6 lbs, 16.7%
Day 06: 166.6 lbs, 17.1%
Day 07: 165.0 lbs, 16.4%
Day 08: 163.4 lbs, 16.0% (Carb reload)
Day 09: 165.6 lbs, 16.3%
Day 10: 164.0 lbs, 16.4% (Free meal)
Day 11: 165.2 lbs, 15.5%
Day 12: 164.0 lbs, 15.8%
Day 13: 163.2 lbs, 15.7%
Day 14: 162.8 lbs, 15.7%
Day 15: 162.4 lbs, 15.1% (Carb reload)
Day 16: 162.8 lbs, 15.4%
Day 17: 161.8 lbs, 14.7% (Free meal)
Day 18: 163.8 lbs, 14.9%
Day 19: 163.0 lbs, 14.9%
Day 20: 162.8 lbs, 14.7%
Day 21: 162.2 lbs, 14.4%
Day 22: 159.6 lbs, 14.3%
Final: 164.2, 15.5% (11 days after diet's end)

[Benoit]

(04-25-2016 12:48 AM)samsamsam Wrote:  

I am refreshing my knowledge a bit about RFL and stumbled across a post where the guy was pretty detailed about his results for three weeks.

He also has some commentary which I didn't post. I don't think he lost that much lean muscle (he thinks he did), plus he didn't have much to start with (not trying to be a dick - but he has pics). And his numbers (workout) didn't fall that much.

Just not sure anything much can be learned from this for most guys. It's a detailed log, but that guy is skinnyfat and untrained. His BF% estimates seems way off too.

I'd like to see an update on his progress a few months down the line.

[Hannibal]

(04-24-2016 09:31 PM)samsamsam Wrote:  

One question, think I can use no carb water enhancer like crystal light?

I searched and seems like it would be ok.

https://books.google.com/books?id=O4X6IF...ht&f=false

http://www.lowcarbfriends.com/bbs/showth...p?t=809989

Edit: maybe it isn't worth the risk.

Lyle specifically mentions Crystal Lite as a drink you can have, even though many dieters swear up and down that it stalls weight loss.

Lyle Mcdonald, page 50 of the Rapid Fat Loss Diet Wrote:

Of course, other non-caloric drinks such as coffee, tea, diet sodas, or sugar free drinks such as Crystal light can be consumed during the day. I'd mention that the occasional dieter will swear up and down that Crystal light (or similar drinks) stall their weight or fat loss.

Also that guy should put as much effort into lifting as he does in weighing himself every morning.

It's a good log though, and getting leaner will put him off to a great start when he decides to bulk and lift heavy for a while.

He didn't lose any strength because he hardly had any to begin with. I'm not trying to be mean here, but he could probably get those gains back in two or three weeks after he gets off the diet and be way stronger for it (relative to his bodyweight).

Three weeks in the grand scheme of things is nothing. Everyone plans to be three weeks older. If your lifts go up at a rate of 10 pounds every three weeks, that's over 100 pounds a year.

[samsamsam]

(04-25-2016 04:07 AM)Benoit Wrote:  

(04-25-2016 12:48 AM)samsamsam Wrote:  

I am refreshing my knowledge a bit about RFL and stumbled across a post where the guy was pretty detailed about his results for three weeks.

He also has some commentary which I didn't post. I don't think he lost that much lean muscle (he thinks he did), plus he didn't have much to start with (not trying to be a dick - but he has pics). And his numbers (workout) didn't fall that much.

Just not sure anything much can be learned from this for most guys. It's a detailed log, but that guy is skinnyfat and untrained. His BF% estimates seems way off too.

I'd like to see an update on his progress a few months down the line.

I agree. My goal, I should have been more clear but I was tired, was to show people how quickly you could start noticing a difference. Just trying to help the guys who need more info or are on the fence.

[eatthishomie]

During the first round I went from 237 lbs to 215 and from 23% BF to 19%. Not bad but not as good results as other people have been getting.

Here's my workout plan:
Full body A (Wednesday):
Front squat 3x6
Weighted push-ups 3x6
Bent over barbell row 3x6
Standing Lateral raise 3x6
Hamstring curl 3x6
Barbell curl 3x6
Tricep push down 3x6
Face pull / cable crunch 3x10

Full body B (Saturday):
Front squat 3x6
Lawn mowers 3x6
Dumbbell floor presses 3x6
Romanian deadlifts 3x6
Seated lateral raises 3x6
Dumbbell curls 3x6
Tricep push down 3x6
Cable crunch / face pull 3x10

Free meal after A workout and refeed after B workout.

[Hannibal]

Was your run a whole 6 weeks?

22 lbs in 6 weeks is not bad to be honest, that's 3.67 pounds per week.

Results like that completely shits on conventional dieting.

The fastest I drop weight is 3 lbs a week (I usually start the cut at 195 or so). This is when I'm sticking to the diet 90% so I allow myself a drink here and there, some fattier cuts of meat and maybe a half a pizza during the refeed.

edit: Your routine looks like a lot of work, but I think I said that a couple pages ago. If you can make it work and it worked last time, it looks like a great routine.

[Hades]

(04-02-2016 09:18 PM)Hades Wrote:  

I have decided to enrich this thread with an upcoming RFL data sheet. You can all expect it to drop some time this spring or summer.

Included will be a general description of each week and before and after photos. My before photo unfortunately does not have a timestamp but it's obviously still me.

I'm down 15 pounds in roughly 26 days of dieting. I started RFL about a week before making this post just to see if I had the necessary inclination.

There have been a few minor setbacks (lack of strict dieiting) and I'm taking a week or two off for right now, but I'll be back on the diet train soon enough.

[eatthishomie]

Yeah I did a whole 6 weeks, March 7-April 17. I did more or less stall out completely in the last week.

Very true, my results absolutely blow conventional dieting out of the water. I guess I'm comparing my results to that of the dude in the video on the first page, who I think is younger than me and therefore has a heartier metabolism. Still good results without a doubt.

My workout is pretty high volume for RFL and I do need the Gatorade to get through it, but I was getting through it.

[Hannibal]

The guy on the first page, yeah I think he's 21 or 22.

You should easily hit 15% by your next RFL cycle. Once you hit 15%, the protein requirements go way, way up and the diet category changes to 1, which is a giant pain in the ass.

Optimistically, that means losing 15 lbs with no loss in lean body mass for you to hit 15%, which will put your right at 200 lbs.

At your rate, it will probably take another six weeks. At the rate of conventional dieting it would take six months.

It seems like you lost some lean body mass on your last run, however.

237 @ 23% BF = 182.5 lbs lean body mass
215 @ 19% BF = 174.15 lbs lean body mass

Hopefully your measurements were off because of water weight. You'd know right away if you lost 8 lbs of muscle.

[eatthishomie]

Most likely water weight. I definitely have not lost 8 lbs of muscle. Maybe a pound or so but I'll get it back.

I should be able to hit 15% easily during this run, especially with the extra measures I'm taking.

One I hit 15% I'm gonna maintain for a couple months then slow bulk.

[Switch]

Due to student-related budget constraints, I will be involuntarily doing a modified version of this over the next two weeks. I'll be getting 60-90 grams of protein from protein shakes per day, in addition to having 10 buffet meal swipes to use over the next 14 days, which I will use to eat mostly hamburger meat with hot sauce and plain chicken breasts. There will be approximately 2000 calories of alcohol consumed this weekend.

I'm at 5'10", 169 lbs right now and I estimate 17%-18% percent body fat. Based on my previous experiments with the RFL diet, I predict over the next two weeks I will drop to about 163 lbs with negligible muscle loss. This would put me at about 15% body fat. My goal for summer is to hit 8% body fat, which means I must cut 17 total lbs of body fat. I haven't been sub 12% body fat since before puberty, so I'm very excited to see what I look like and my progress.

Over the last 12 months or so I estimate I've put on 5-6 pounds of solid muscle through a protein heavy diet and somewhat consistent lifting. I've also put on probably 7-8 pounds of fat due to an extended trip where I consumed many many calories and also binge drinking two or three times per week in recent months.

Anyway these next two weeks are going to be the start of a concerted effort over the next 12 months to improve my physique from "above average" (naturally athletic frame) to "attention grabbing."

I will post a few updates in this thread and may start a new one later depending on if I feel I have enough information to warrant a new thread. Cheers!

[eatthishomie]

You probably will be category 1 which means you shouldn't do a diet like this for more than 12 days anyway. You'll wreck your hormones if you do it any longer.

[Hannibal]

@Switch

Once you hit 15% bodyfat, your protein needs as a lifter will go up dramatically, from about 1 g per pound to 1.5g per pound. You will also go from category 2 to 1, which is a pain in the ass.

RFL is going to be a decent option for you to get down to 15%, but once you're there, you're better off doing something like intermittent fasting or calorie counting for a while to get down to 8%.

Counting calories is a pain in the ass at a college food court so I'd go with the intermittent fasting option. I've done it many times in the past and it works well enough.

[Hannibal]

I've done IF in the past, so I was going to try something different next time to get under 15% bodyfat.

Haven't decided between the "Every Other Day" diet or the "5/2" diet.

The EOD diet is where you only eat 500 calories on "diet day" and you eat whatever the hell you want the next day. I might have to change this to 800 calories because 500 calories sounds steep.

The 5/2 diet is where you don't make any particular effort to diet 5 days out of the week, but 2 days a week you only eat 800 calories a day.

Come to think of it, these diets have similar concepts.

You get the idea, though. A diet to take you down to 8% could be where you eat normally, the two days out of the week you only eat 1 meal. Simple enough.

[samsamsam]

(04-28-2016 09:02 PM)Hannibal Wrote:  

I've done IF in the past, so I was going to try something different next time to get under 15% bodyfat.

Haven't decided between the "Every Other Day" diet or the "5/2" diet.

The EOD diet is where you only eat 500 calories on "diet day" and you eat whatever the hell you want the next day. I might have to change this to 800 calories because 500 calories sounds steep.

The 5/2 diet is where you don't make any particular effort to diet 5 days out of the week, but 2 days a week you only eat 800 calories a day.

Interesting, if we used the protein powder that was recommended for RFL. It is 120 cals with 23 gram protein.

So some days you might not get the 1 gram per pound of muscle. Right?

[Hannibal]

If I were to modify the 5/2 diet, it would be to eat straight protein on the dieting days just to be sure. So 200 grams of protein.

The EOD diet would probably be more like 1000 calories a day on dieting days, where 800 of those calories are protein and 200 are carbs. So 200 g protein and 50 g carbs, easy enough.

Carbs do have a protein sparing effect, but I haven't ever tinkered with a diet like this. Intermittent fasting seems to burn some muscle, but it's not a whole lot.

[Hannibal]

I might be doing two five or six week attempts at RFL very soon.

There is currently a local weightloss challenge (12 weeks in total) on Facebook and the winner might get upwards of $700.

The winner is decided based on a percentage of bodyweight so I actually stand a good chance of winning.

By my metric, I could probably lose 20 lbs of fat in that time. The last couple weeks I'd be at a category 1, so I would avoid lifting in order to lower protein requirements. I'd also try to time it so that the last weigh in would be on a diet day.

If I "stayed dry" on weigh in day, the total weight might be as high as 25 lbs (due to water weight). If I drank a 2 liter bottle of Diet Coke and ate a bag of chips before weigh in, "total weight loss" might be as high as 30 lbs. This is because soda and chips bloat you up, big time. If I'm lucky I can hit 205 lbs for a starting weight.

If I can hit 30 lbs of weight loss, that would put me squarely at 15% total body weight lost. Optimistically I'd be around 174 lbs of bodyweight and 10% bodyfat.

This would be beyond the reach of even the most newly-dedicated fatty when it comes to dieting (a 300 lb fatty would have to lose 45 lbs, an insane amount in 12 weeks).

In order to "prepare" for this I have been binging on Chinese food and pizza to put as much room between me and Category 1 dieting as possible.

[eatthishomie]

I start again tomorrow. Going grocery shopping shortly to stock up on egg whites, tilapia, cod, tuna, sardines, broccoli, kale, and spinach. Also, eating a pizza.