Starting Lyle McDonald's Rapid Fat Loss...any advice?

yesbuddie

Hi Guys,

Just wondering could you give me any advice for starting Lyle McDonald's Rapid Fat Loss guide.

I'm know its supposed to be mentally tough but I'd like to do it for approx 3 weeks and shed some fat before starting lean gains.

I'm male and 5" 7" weight 154lbs.

Also, can please check out my photos and guess my BF%. I was think that I'm around 22%?

Thanks

http://www.imagebam.com/image/04606d179470379

http://www.imagebam.com/image/5d1727179470385

http://www.imagebam.com/image/5ff4a2179470389

boomtown84

Yeah...don't do it!
You're 154 lbs ya nut....go put on some weight.:p

yesbuddie

Ya but did you look at the photos?

I'm really fustrated as I don't know what direction to go in. I'd usally eat only 1300 calories a day but not sure If I can lose fat/put on muscle doing that.

Any advice on diet/program is welcome.

thehamo

Completely depends on your diet man. Fat seems to be concentrated around the stomach and man handles, which would suggest to me a bit of a carb intolerance. Try out a low carb diet, cut out grains and starchy carbs from your diet for 2/3 weeks and see if you notice any difference. Calculate your base cals here http://www.freedieting.com/tools/calorie_calculator.htm and cut back by 500 a day. this way you will still be running a cal deficite. If your eating high processed grub and a lot of bread/rice/potatoes etc, then the belly fat aint gonna shift its self no matter how hard you train. Eat a lot of protein, fats and veg( pile it high) and you should notice a difference.

By the way, beer also counts as a no no! But seriously, whats 3-4 weeks of your life compared to the whole year?

Gummy Panda

Mate, the book says you should be only doing this diet if you have to e.g. making weight for competition or your wedding day.

Its crazy tough cause its low fat as well

yesbuddie

I admit that I could usally eat around 4 slices of toast a day as well as a bread wrap. Could this have been stalling me?

My diet would usually focus around this:

Lunch - Stir Fry (Chicken Fillet and Veg)
Dinner - 2 Steak Fillets
Snack - Apples


Also, I find it difficult to count the calories in a stir veg for two reason.
1. I make up a big batch of veg for the week and take a scoop every evening. What would be the best way to calculate the cals in this.
2. Also, I never counted olive oil so I would prob should start counting. How much calories would people usually contribute to olive oil used in a stir fry?

Thanks again in advance for the replies

yesbuddie

anyone?

rocky

yesbuddie wrote: »

I admit that I could usally eat around 4 slices of toast a day as well as a bread wrap. Could this have been stalling me?

My diet would usually focus around this:

Lunch - Stir Fry (Chicken Fillet and Veg)
Dinner - 2 Steak Fillets
Snack - Apples


Also, I find it difficult to count the calories in a stir veg for two reason.
1. I make up a big batch of veg for the week and take a scoop every evening. What would be the best way to calculate the cals in this.
2. Also, I never counted olive oil so I would prob should start counting. How much calories would people usually contribute to olive oil used in a stir fry?

Thanks again in advance for the replies

1. unless you eat pound fulls of veggies, you can leave them out of calorie counting, or add 50 if you want

2. olive oil is around 120 kcals for a tbsp, or 900 kcals for 100 grams. Take how many tbsp you put in the stir fry and divide by the number of meals.

cmyk

yesbuddie wrote: »

Just wondering could you give me any advice for starting Lyle McDonald's Rapid Fat Loss guide.

I personally don't think you're a candidate for RFL.

yesbuddie wrote: »

I'm know its supposed to be mentally tough but I'd like to do it for approx 3 weeks and shed some fat before starting lean gains.

Why not just go straight into leangains? You know that's primarily a dieting protocol?

yesbuddie wrote: »

Also, can please check out my photos and guess my BF%. I was think that I'm around 22%?

I'd reckon you're not far off with that guess, I'd also imagine you're trying to determine which category you'll fall into for RFL? Bear in mind there is a difference being 22% @ 154lbs than being 22% @ 300lbs, I can't remember if he distinguishes that in the book.

boomtown84 wrote: »

I'd usally eat only 1300 calories a day but not sure If I can lose fat/put on muscle doing that.

Read the book a bit closer, IIRC he explains pretty well the mechanisms of fat loss and right at the beginning of the book explains you'll lose more than fat, so not sure where you're getting the idea you'll put on muscle at the same time?

What does your training look like at the moment?

Hanley

cmyk wrote: »

I personally don't think you're a candidate for RFL.



Why not just go straight into leangains? You know that's primarily a dieting protocol?



I'd reckon you're not far off with that guess, I'd also imagine you're trying to determine which category you'll fall into for RFL? Bear in mind there is a difference being 22% @ 154lbs than being 22% @ 300lbs, I can't remember if he distinguishes that in the book.



Read the book a bit closer, IIRC he explains pretty well the mechanisms of fat loss and right at the beginning of the book explains you'll lose more than fat, so not sure where you're getting the idea you'll put on muscle at the same time?

What does your training look like at the moment?

+1 to all of this - very good post

yesbuddie

cmyk wrote: »

I personally don't think you're a candidate for RFL.



Why not just go straight into leangains? You know that's primarily a dieting protocol?



I'd reckon you're not far off with that guess, I'd also imagine you're trying to determine which category you'll fall into for RFL? Bear in mind there is a difference being 22% @ 154lbs than being 22% @ 300lbs, I can't remember if he distinguishes that in the book.



Read the book a bit closer, IIRC he explains pretty well the mechanisms of fat loss and right at the beginning of the book explains you'll lose more than fat, so not sure where you're getting the idea you'll put on muscle at the same time?

What does your training look like at the moment?

My routine is:

Squats 3x5
Bench Press 3x5
Lunges 3x10
Dips 3x8
Leg Press x 5
Shoulder Press

Also started cardio for 30 minutes three times a week recently.

id really appreciate advice on a diet and routine.

I'm willing and movivated but need direction.

Would Starting Strength be a good place for me to start?

Also, I'd imagine it would best to give up white bread as I usually have 4 slices a day.

cmyk

I'm up at 5am so hitting the sack now but I'll reply in more detail in the morning if noone else has by then.

Your routine is all push though, is there a 2nd day at all?

Hanley

cmyk wrote: »

I'm up at 5am so hitting the sack now but I'll reply in more detail in the morning if noone else has by then.

Your routine is all push though, is there a 2nd day at all?

...and how much weight are you moving on those lifts?

yesbuddie

Hanley wrote: »

...and how much weight are you moving on those lifts?

No mate, I usually just do these three times a week.

Squats 3x5 - 60KG
Bench Press 3x5 - 45KG
Lunges 3x10 - 10lbs in each hand
Dips 3x8
Leg Press 3 x 5 - 55KG
Shoulder Press - 35KG

Mellor

cmyk wrote: »

Bear in mind there is a difference being 22% @ 154lbs than being 22% @ 300lbs, I can't remember if he distinguishes that in the book.

He kinda does when he talks about deficits.
3500/week=500/day=lb fat loss per week
And he explains that its the same deficit for everyone to lost 1lb, but that a 500 daily deficit from a 1300 maintenance is way harsher than from a 2500 cal maintenance.

yesbuddie wrote: »

My routine is:
Squats 3x5
Bench Press 3x5
Lunges 3x10
Dips 3x8
Leg Press x 5
Shoulder Press

Would Starting Strength be a good place for me to start?

As mentioned you are only pushing movements. Adding something Deadlifts, rows, pull-ups would be a good start. Then I'd prob drop leg press and maybe lunges.

I don't want to encourage comments like "Strating strength is all people recomend these days" and "SS isn't always the answer" etc. But i'm going to go ahead and recommend SS anyway.

It isn't perfect. But it is a very good starting program. Better than what you have listed above, and better than what 80% of people starting in the gym are doing. There are a few variations. Personally I'd go with one that includes pull-ups and leave deadlift frequency and if you want to power clean up to your own preference

cmyk

I'll second what Mellor has said. Starting Strength/Stronglifts probably wouldn't be a bad option under the circumstances...*providing your technique is up to scratch*

I don't think Martin's training is far off that...big compounds, deadlifts, squats, bench, chins/weighted chins with some accessory lifts. He references HIT training quite a bit too, so picking up Stuart McRobert's book brawn or beyond brawn would see you on the right road too.

There's a nice calculator here for the nutrition end of things too.

yesbuddie

Sorry to drag this up again but I've been told on a different thread that I have no LBM and I should try to put on mass by bulking.

I'd be hesitant to bulk as wouldn't I put on fat?

Any advise me?

drdeadlift

yesbuddie wrote: »

Sorry to drag this up again but I've been told on a different thread that I have no LBM and I should try to put on mass by bulking.

I'd be hesitant to bulk as wouldn't I put on fat?

Any advise me?

Can you not just cal count,go below maintenance do some circuit training a few times per week.Maybe try a paleo diet.Im sure Hanley could write you a few programs.

Zamboni

yesbuddie wrote: »

Sorry to drag this up again but I've been told on a different thread that I have no LBM and I should try to put on mass by bulking.

I'd be hesitant to bulk as wouldn't I put on fat?

Any advise me?

I'd agree with them.
I like most Irish men, had a physique like yours and I went full retard thinking that if I could get rid of fat on the belly I would look awesome.
So I dieted down and the RFL was one of the many tricks I pulled to get rid of the fat.
Looking back at photos, and thinking about how I dealt with food, I had become emaciated and was probably on the verge of an eating disorder.
I would definately advise bulking up form your start point and yes you will gain fat but when you do eventually decide to lean out at least you will hopefully maintain a reasonable propotion of gained LBM and be in good shape.

cmyk

yesbuddie wrote: »

Sorry to drag this up again but I've been told on a different thread that I have no LBM and I should try to put on mass by bulking.

Which is why I had said you're not a candidate for RFL in the first place.

yesbuddie wrote: »

I'd be hesitant to bulk as wouldn't I put on fat?

Yes.

The way I see it you've got 2 (and a half options).

1. Diet and lean out...in which case as zamboni has said you'll likely look pretty emancipated.
2. Focus on 'bulking' and take any fat gains that come with it
2.5. Try a leangains 're-comp' approach. It would appear some people have decent success with that. Basically cycling your calories and carbs on training and non-training days to ultimately run a small weekly deficit or surplus (whichever you choose).

How long have you been weight training?

mloc

Do you eat breakfast?

yesbuddie

I usually don't eat breakfast but I've started eating breakfast this week and also cut out eating bread (which I hear goes straight to the belly)

How would fat would I be risking putting on?

I honestly struggle to eat 1800 calories let alone 2200 or similar.

I've been ready a good bit about Strongmans 5x5 and think it could be worth a shot.

I like how measurable the approach is in terms of adding weights to your lift every week.

Who gym who wrote the book suggests doing it for at least 12 weeks to see big improvements.

cmyk

yesbuddie wrote: »

I usually don't eat breakfast but I've started eating breakfast this week and also cut out eating bread (which I hear goes straight to the belly)

Ok, I think you're reading the wrong stuff, or at least interpreting things a little backwards. If you've got RFL I'd suggest reading chapters 3 & 4 respectively. Basic Nutrition Overview and Nutrient Metabolism Overview as well as some of the articles on lyle's site. That should give you a decent understanding of things.

yesbuddie wrote: »

How would fat would I be risking putting on?

That entirely depends by how much of a surplus you're planning on eating. Noone can answer that for you. Find someone you can measure you're bodyfat to some degree and monitor it going forward...or buy a calipers yourself.

yesbuddie wrote: »

I honestly struggle to eat 1800 calories let alone 2200 or similar.

I can't imagine you're struggling to eat 1800cals daily? To get to 2400cals from there is literally one extra daily meal. If you really can't eat or stomach another meal then drink the cals instead (milk/shakes/smoothies etc).

yesbuddie wrote: »

I've been ready a good bit about Strongmans 5x5 and think it could be worth a shot. I like how measurable the approach is in terms of adding weights to your lift every week.

Yes, I think a few people have said that now, provided your technique on those lifts is good, and you're not going to injure yourself as soon as the bars start getting heavier. No matter what programme you pick progress should be measurable.

yesbuddie wrote: »

Who gym who wrote the book suggests doing it for at least 12 weeks to see big improvements.

I'd suggest trying anything for at least 10-12 weeks and stick solidly to it. If you half arse the programme (or your nutrition) you'll get half arsed results. What I mean by that is pick a goal and programme and stick it out.