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Old 05-19-2015, 10:46 AM
 
Location: Tampa (by way of Omaha)
13,903 posts, read 19,076,418 times
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I'm starting this thread for two purposes. First, as a way to essentially hold myself accountable on this diet, and as a way to show people what kind of progress can be made when you put your mind to it.

The Diet: Lyle McDonald's Rapid Fat Loss Diet Second Edition

Quote:
The Rapid Fat Loss Handbook offers a scientifically based approach to quick weight and fat loss. Recognizing that people need or simply want to lose weight and fat rapidly, I set out to develop the safest, most effective way of accomplishing that goal.I based the program around the idea of creating a diet that would provide the fewest calories possible while still providing all of the essential nutrients required by the body: protein, essential fatty acids, vitamins and minerals. This provides simply the safest and sanest way to lose fat quickly without sacrificing health (or muscle mass).
Quote:
On average, caloric intakes on this diet will come out to between 400 to 1200 calories per day coming almost exclusively from protein. For those of you familiar with ketogenic (low- carbohydrate, high-fat) diets, a PSMF is essentially a ketogenic diet without the dietary fat. Obviously, this will represent a fairly large caloric deficit; how large depending on your starting body weight and activity levels.
I've mentioned this diet repeatedly on these forums, having used in to great success in late 2011 and early 2012. I backslid last year though and put back on about a third of the weight, so I am going back to it again. Plan is to diet down to sub 15% bodyfat than begin a strength/bulking phase.

This is obviously a radical diet and not for everyone. I've found that it works better for me than a more moderate approach for several reasons, but your results may vary.

Current Stats: 6'0, 247 lbs. (Actual weight may be a little lower since I consumed a bunch of carbs on Sunday and my glycogen stores probably haven't been depleted yet, but that will adjust in a couple days)

Protein Intake
: Roughly 150grams/day as per the instructions, will increase further in the next few days though as I begin weight training again.

Supplements:

- Generic multivitamin/mineral, double dosed to cover any deficiencies.
- Calcium Citrate/Magnesium, standard dose
- Omega 3 capsules (1000mg) two caps taken twice daily
- EC stack (25mg ephedrine HCL/200mg caffeine) taken three times daily
- Creatine monohydrate currently in loading phase @ 25-30g per day for 4 more days, then taper down to maintenance phase of 10-12g per day.

Weigh-ins will be done once weekly, spaced roughly 5 days apart and before any free meals so as to get the most consistent circumstances possible. I don't expect much progress on the scale for the first week and maybe even a small gain due to increased water weight from the creatine loading, but actual fat loss should be 4-5lbs per week.

And so it begins...again.
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Old 05-20-2015, 08:48 PM
 
Location: Tampa (by way of Omaha)
13,903 posts, read 19,076,418 times
Reputation: 9106
Weighed myself on a whim today, already down to 241. Take notes everyone, the scale can change drastically just from water weight and glycogen depletion.
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Old 05-21-2015, 08:33 AM
 
3,311 posts, read 3,529,277 times
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Quote:
Originally Posted by Bosco55David View Post
Weighed myself on a whim today, already down to 241. Take notes everyone, the scale can change drastically just from water weight and glycogen depletion.

Yep, that's true, and for someone like me, that would be great because I know I could use that information to finally see the number I've been wanting to see on the scale. (I'm 162 and want to see 159!!)

But aside from that, water weight and glycogen depletion is temporary. Eating balanced amount of foods and moving more is forever.
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Old 05-27-2015, 11:19 AM
 
Location: Tampa (by way of Omaha)
13,903 posts, read 19,076,418 times
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Holiday weekend was not kind to my diet, but everything has been on track for Monday and Tuesday. Took a free meal today (cravings were killing me for some reason) so I'll probably save my next weigh in for Sunday morning.

Workout went well yesterday. The EC stack and creatine seem to be helping my ability to get through all the sets and reps without having to dial back towards the end.
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Old 05-27-2015, 07:13 PM
 
5,190 posts, read 4,027,822 times
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Doesn't creatine make you hold water?
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Old 05-27-2015, 09:53 PM
 
Location: Brawndo-Thirst-Mutilator-Nation
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Neat, good luck.....sounds like you have a good plan.

UMMMMM, where do you get your Ephedrine from, online???????
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Old 05-28-2015, 12:23 PM
 
Location: Tampa (by way of Omaha)
13,903 posts, read 19,076,418 times
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Quote:
Originally Posted by mochamajesty View Post
Doesn't creatine make you hold water?
Yes. I once gained 12lbs of water weight in a single week by taking creatine. I've been pretty lax on it thus far, since my workouts have been going well enough without it. As the diet progress I will start taking it again when/if I notice that I'm backsliding in the workouts.

Quote:
Originally Posted by tickyul View Post
Neat, good luck.....sounds like you have a good plan.

UMMMMM, where do you get your Ephedrine from, online???????
Here in Florida, you can get ephedrine at just about every pharmacy and gas station. It's sold as Bronkaid and Primatene. You can find it online too.
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Old 05-28-2015, 06:41 PM
 
Location: Brawndo-Thirst-Mutilator-Nation
16,327 posts, read 16,440,473 times
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Quote:
Originally Posted by Bosco55David View Post
Yes. I once gained 12lbs of water weight in a single week by taking creatine. I've been pretty lax on it thus far, since my workouts have been going well enough without it. As the diet progress I will start taking it again when/if I notice that I'm backsliding in the workouts.



Here in Florida, you can get ephedrine at just about every pharmacy and gas station. It's sold as Bronkaid and Primatene. You can find it online too.


Yeah, I can buy it online....but it is a LOT harder to find than it used to be and much more expensive.

Bronkaid and Primatene, I believe they both have Guaifenesin in them??
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Old 05-29-2015, 02:17 PM
 
Location: Tampa (by way of Omaha)
13,903 posts, read 19,076,418 times
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Quote:
Originally Posted by tickyul View Post
Bronkaid and Primatene, I believe they both have Guaifenesin in them??
I know Bronkaid does, not sure about Primatene.

Edit: Google says Primatene has it as well.
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Old 05-29-2015, 08:26 PM
 
Location: Brawndo-Thirst-Mutilator-Nation
16,327 posts, read 16,440,473 times
Reputation: 12357
Quote:
Originally Posted by Bosco55David View Post
I know Bronkaid does, not sure about Primatene.

Edit: Google says Primatene has it as well.


Yeah, I noticed that I did not get much stimulant-effect when I took the two together......as opposed to taking just straight Ephedrine.

I believe Gua has a sedative-effect on a lot of people....I assume it is a YMMV type thing!
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