Rate My Two Week 'Lean Out' Plan

riveratom

Hey guys,

I am heading on holidays in just over two weeks (it's going to involve lots of beach and pool-time!!), and I am looking for some input on my diet plan in the run up to then.

Male, 32, 5'9", 90kg, approx 35 waist in jeans at the minute.

Here is what I am thinking:

Breakfast

4 scrambled eggs with small portion of nuts and tea (I drink tea black).

Mid-morning snack

Apple and baby carrots (suggestions welcome on other fruits I should have!).
Americano coffee (i.e. just coffee with a dash of milk).

Lunch

Plain salad with chicken

or

Tuna salad.
2 Dark Rye Ryvitas with full-fat butter.
Small portion of nuts.
Tea.

Mid-afternoon snack

Piece of fruit and / or veg.

Dinner

Fish with small portion of potatoes and veg

or

Lean meat with small portion of potatoes and veg (no gravy or sauces)

Snack before bed

Don't think I will want any more fruit, veg or nuts - so I am thinking maybe a scoop or two of natural peanut butter.

Would love to hear some feedback and some other food suggestions. My main issue is not really discipline, more just feeling full on reduced carbs! I really do rely too much on the likes of bread, cereal and starchy carbs such as pasta and potatoes to feel full. Anyone else have that problem?!

I am pretty sure I am going to be bored on this diet, but if it works and I can drop even 3-4 pounds and look leaner, then it will be worth it. I will then be pushing on with the fat loss after the hol.

Thanks all.

runawaybishop

Just enjoy the run up to your holiday and when you come back look into getting a sustainable diet in place.

Jamesbarry666

This is the problem in my opinion with people who want to lose weight and just so you don't think I'm talking through my hoop, I've been there my friends. You will lose something in two weeks, not much but something. It's got to be a lifestyle change and not necessarily s massive one. Proper portion sizes and some exercise to begin with. You will see long term benefits and no more two week starving yourself. James

Mellor

riveratom wrote: »

Rate My Two Week 'Lean Out' Plan

Your plan should of started 10 weeks ago and been called Twelve Week 'Lean Out' Plan.

cmyk

riveratom wrote: »

I am pretty sure I am going to be bored on this diet, but if it works and I can drop even 3-4 pounds and look leaner, then it will be worth it. I will then be pushing on with the fat loss after the hol.

You pretty much nailed it with your last paragraph to be honest.

It's low carb so you might even make a bigger dent in terms of overall weight...however if you're a typical irish bloke (and i'm generalising here) you can watch the scales come back up as soon as you tip away at the 'departure drinks'.

riveratom

Mellor wrote: »

Your plan should of started 10 weeks ago and been called Twelve Week 'Lean Out' Plan.

Yes of course, I know At the same time I have made fairly good progress over the past few months, without doing anything dramatic at all. Lost 4-5 kg and clothes a lot looser.

I guess I am really more looking for feedback on the diet itself, its sustainability, and whether average blokes like myself have tried it before (not as a two week trial, just in general), and how they fared with restricting carbs.

Toast is my enemy!

CM24

If you're not doing any intense exercise there's no real need for starchy carbs. Just fill yourself up on fibrous veggies and you shouldn't have a problem with hunger. Also, a recent study weirdly showed that Decaf coffee is even better than normal coffee for appetite suppression. In terms of fruits for fat loss, berries are probably the best. Lots of fiber and very low in calories. If you're super serious about a 2 week crash diet, google Lyle McDonald's Rapid Fat Loss Diet. I'v tried it and it does get rapid results and is probably the healthiest way of going about it. Just don't stay on the diet too long, or train too hard on it cos that causes all sorts of hormonal havoc. I learned this the hard way.

riveratom

CM24 wrote: »

If you're not doing any intense exercise there's no real need for starchy carbs. Just fill yourself up on fibrous veggies and you shouldn't have a problem with hunger. Also, a recent study weirdly showed that Decaf coffee is even better than normal coffee for appetite suppression. In terms of fruits for fat loss, berries are probably the best. Lots of fiber and very low in calories. If you're super serious about a 2 week crash diet, google Lyle McDonald's Rapid Fat Loss Diet. I'v tried it and it does get rapid results and is probably the healthiest way of going about it. Just don't stay on the diet too long, or train too hard on it cos that causes all sorts of hormonal havoc. I learned this the hard way.

Lyle is hardcore alright! Checking it out now...I see from one of the testimonials that someone on it lost over half a stone in two weeks.

Today so far I have had:

-4 scrambled eggs, 2 Ryvita, tea
-Coffee with drop of milk
-Tin of tuna with a little mayo, 3 Ryvita, tea
-Coffee with drop of milk

And I don't feel all that hungry! Protein ftw

I actually think the above is about half the amount of calories I'd normally have for breakfast!! (Toast with butter, cheese, cereal, etc).

riveratom

CM24 wrote: »

If you're not doing any intense exercise there's no real need for starchy carbs. Just fill yourself up on fibrous veggies and you shouldn't have a problem with hunger. Also, a recent study weirdly showed that Decaf coffee is even better than normal coffee for appetite suppression. In terms of fruits for fat loss, berries are probably the best. Lots of fiber and very low in calories. If you're super serious about a 2 week crash diet, google Lyle McDonald's Rapid Fat Loss Diet. I'v tried it and it does get rapid results and is probably the healthiest way of going about it. Just don't stay on the diet too long, or train too hard on it cos that causes all sorts of hormonal havoc. I learned this the hard way.

I've actually lost more weight over the past while by doing less exercise and just eating less I reckon.

riveratom

Just an update on this (in case anyone is interested). I am currently following Lyle's PSMF, basically it is a high-protein, low carb, low fat diet.

Literally cannot believe how stable my blood sugar is, my appetite is really, really diminished and I feel full and satiated practically all day long. No longer am I running for a bowl of Weetabix or a couple slices of toast!

Before, after having wholegrain toast for breakfast or whatever, about 25 minutes later I could feel my blood sugar dive and I'd be rushing for something else to eat. Now I just have my eggs and a slice of ham and cheese or whatever, and I'm full for hours on end.

Seeing a difference in terms of leanness, especially around my abs, but early days yet.

Theresalwaysone

What does 'my blood sugar dive' feel like?

riveratom

Theresalwaysone wrote: »

What does 'my blood sugar dive' feel like?

Feeling suddenly hungry again after finishing breakfast like half an hour ago.

ted1

riveratom wrote: »

Feeling suddenly hungry again after finishing breakfast like half an hour ago.

Empty carbs

littlemsfickle

riveratom wrote: »

Seeing a difference in terms of leanness, especially around my abs, but early days yet.

After 5 days?

riveratom

ted1 wrote: »

Empty carbs

Not so much as empty carbs as carbs full stop. I would have wholemeal bread, cheese and Weetabix. Not great but not exactly doughnuts either, which I would classify as an example of empty carbs (along with white bread, croissants, etc).

riveratom

littlemsfickle wrote: »

After 5 days?

Haha, don't get too excited just yet - it's going to be mainly just water loss and less bloating right now.

CM24

The diet does work really well, especially if you have a large amount of fat to lose. The problem is, the results are addictively good. I remember when I did that diet about 2 years ago, I kept thinking ''Ok, I'll just go another week then I'll have a six pack and get back to bulking''. But, the last bit of fat around the waist and abs comes off excruciatingly slowly. So I just kept dragging the diet on and on, way more than is recommended in the book. I thought I was being super dedicated but I was really just screwing myself up. I became constantly cranky, cold and stressed. My appetite was all over the place, libido pretty much disappeared. On my ''refeed'' days I would go nuts and eat whole boxes of cereal then diet extra hard to make up for it. I stopped looking forward to exercising and social events.

This went on for months. Looking back, my cortisol/leptin/testosterone levels must have been totally out of whack. Still though, doing the diet was a really educational experience and I still use it occasionally, say, the day before a big barbeque or something. Just follow the advice in the book and don't go crazy adding extra cardio to it. Doing the weights program in the book once or twice a week is fine though. I never actually lost any strength during my months on the diet. By the end I looked great on the outside,(got down to 9% BF) but it wasn't worth it cos I felt so s*** the majority of the time. Nowadays I take a much slower approach to fat loss with carb cycling and way more good fats and feel way better.

riveratom

CM24 wrote: »

The diet does work really well, especially if you have a large amount of fat to lose. The problem is, the results are addictively good. I remember when I did that diet about 2 years ago, I kept thinking ''Ok, I'll just go another week then I'll have a six pack and get back to bulking''. But, the last bit of fat around the waist and abs comes off excruciatingly slowly. So I just kept dragging the diet on and on, way more than is recommended in the book. I thought I was being super dedicated but I was really just screwing myself up. I became constantly cranky, cold and stressed. My appetite was all over the place, libido pretty much disappeared. On my ''refeed'' days I would go nuts and eat whole boxes of cereal then diet extra hard to make up for it. I stopped looking forward to exercising and social events.

This went on for months. Looking back, my cortisol/leptin/testosterone levels must have been totally out of whack. Still though, doing the diet was a really educational experience and I still use it occasionally, say, the day before a big barbeque or something. Just follow the advice in the book and don't go crazy adding extra cardio to it. Doing the weights program in the book once or twice a week is fine though. I never actually lost any strength during my months on the diet. By the end I looked great on the outside,(got down to 9% BF) but it wasn't worth it cos I felt so s*** the majority of the time. Nowadays I take a much slower approach to fat loss with carb cycling and way more good fats and feel way better.

Hey dude, cheers for that - how many days did it take you to see some nice definition appearing? I am seeing my abs appearing, nothing dramatic but it is only six days in in fairness. Fat loss is seldom linear anyway though, and apparently there can also be a 'whoosh' effect, where your fat cells stop hanging on to excess water which has been disguising the real fat loss.

Yep, that sounds like Lyle would have been giving you a serious rollicking if he knew you had continued with it like that!! With such a drastic calorie deficit it's one that you would only want to be doing very short-term. Fine to do it every so often (as in maybe once or twice a year tops), but not indefinitely...

You must have been a joy to live with at the time!

CM24

Was noticeably more defined in the arms and face by the end of the first week I'd say. Then mostly lost it from upper back, then lower back and love handles were the last to go. I already had a good base of muscle mass before I started the diet though. Was deadlifting 180kg or so at a BW of 85kg. Ended up being closer to 75kg by the end of the diet. The more muscle you have when you start the easier it will be to start seeing definition.

I reached a point of diminishing returns though. Fat loss totally slowed down and I just kept lowering my calories more and more yet didn't seem to get any more defined. Never quite got a perfect six pack but I think I just genetically store most of my fat around there. Had veins popping out of everywhere else. And yeah those 'whooshes' can mess with your head. Took me a while to understand why I looked leaner the morning after my carb binges.

riveratom

CM24 wrote: »

Was noticeably more defined in the arms and face by the end of the first week I'd say. Then mostly lost it from upper back, then lower back and love handles were the last to go. I already had a good base of muscle mass before I started the diet though. Was deadlifting 180kg or so at a BW of 85kg. Ended up being closer to 75kg by the end of the diet. The more muscle you have when you start the easier it will be to start seeing definition.

I reached a point of diminishing returns though. Fat loss totally slowed down and I just kept lowering my calories more and more yet didn't seem to get any more defined. Never quite got a perfect six pack but I think I just genetically store most of my fat around there. Had veins popping out of everywhere else. And yeah those 'whooshes' can mess with your head. Took me a while to understand why I looked leaner the morning after my carb binges.

I'm six days in and can definitely see more definition, two upper abs are fairly visible with the shape of a four pack. Will be very interested to see the difference in a week's time. Heading on hols in ten days so very interested to see if there is a big difference by then.

Yeah I've a good bit of muscle mass for sure. Decent arms, biceps, shoulders, etc.

The mad thing really is that my appetite has completed diminished, it's crazy! Like today I've had 800 calories tops (if even), and don't feel hungry at all generally. This is the way we were designed to eat to be fair.

Slightly peckish now, may go for some cheese or nuts in a bit. Need to watch that I am getting in enough protein. I reckon my carbs are under 15g each day.

May have that re-feed day tomorrow or Thursday, will see.

Mellor

Have you taken pics for before after.
I'd be interested to see actual results from 2 weeks on Lyle's PSMF

riveratom

Mellor wrote: »

Have you taken pics for before after.
I'd be interested to see actual results from 2 weeks on Lyle's PSMF

I was just thinking that I should! I might take one now actually, and then another Thursday week, that will be two weeks in then.

riveratom

Had a KFC today as my free meal.

At the one-week mark tomorrow, going to weigh myself out of interest.

Need to see some whoosh soon!!

cindy11

Hi there, This diet plan is quite high in animal protein and quite low in fibre. The ideal source of protein is plant protein.
Keep in mind that fibre is in charge of cleanse your digestive health. A healthy digestive health and hydration level are linked to weight management forever..

Stench Blossoms

cindy11 wrote: »

Hi there, This diet plan is quite high in animal protein and quite low in fibre. The ideal source of protein is plant protein.
Keep in mind that fibre is in charge of cleanse your digestive health. A healthy digestive health and hydration level are linked to weight management forever..

Would you get away outta that with your plant protein.

Where are you learning about these ridiculous statements you are making?

riveratom

Stench Blossoms wrote: »

Would you get away outta that with your plant protein.

Where are you learning about these ridiculous statements you are making?

I think Cindy is a forum-bot

Transform

Stench Blossoms wrote: »

Would you get away outta that with your plant protein.

Where are you learning about these ridiculous statements you are making?

a bless cindy has just read a juicing book, the china study and watches 40 bananas a day on youtube.

Stench Blossoms

Cindy is also pro-herbalife.

FACEPALM!!

ronan45

riveratom wrote: »

I'm six days in and can definitely see more definition, two upper abs are fairly visible with the shape of a four pack. Will be very interested to see the difference in a week's time. Heading on hols in ten days so very interested to see if there is a big difference by then.

Yeah I've a good bit of muscle mass for sure. Decent arms, biceps, shoulders, etc.

The mad thing really is that my appetite has completed diminished, it's crazy! Like today I've had 800 calories tops (if even), and don't feel hungry at all generally. This is the way we were designed to eat to be fair.

Slightly peckish now, may go for some cheese or nuts in a bit. Need to watch that I am getting in enough protein. I reckon my carbs are under 15g each day.

May have that re-feed day tomorrow or Thursday, will see.

So what are you eating on a typical day on this PSMF diet? (had to google what it meant ) "Protein-Sparing Modified Fast"

riveratom

ronan45 wrote: »

So what are you eating on a typical day on this PSMF diet? (had to google what it meant ) "Protein-Sparing Modified Fast"

This is basically it:

-Eggs for breakfast

-Fish / meat and salad for lunch

-Fish / meat and veg for dinner

-Omega 3 and a multi-vitamin for supplements

-A few nuts / slice of cheese here and there for snacks (seldom needed)

-Couple glasses of milk as desired

-As much tea and coffee as you want (small dash of milk in coffee)

ronan45

riveratom wrote: »

This is basically it:

-Eggs for breakfast

-Fish / meat and salad for lunch

-Fish / meat and veg for dinner

-Omega 3 and a multi-vitamin for supplements

-A few nuts / slice of cheese here and there for snacks (seldom needed)

-Couple glasses of milk as desired

-As much tea and coffee as you want (small dash of milk in coffee)

That seems Quite do-able indeed, Interesting to see how you get on , keep us up to speed Atom!