Quote: (04-02-2016 01:47 AM)cubanlinx Wrote:
I am at around 12-13% body fat. Hades, can this be used at any body fat percentage or is it optimal for those above 15%?
I would say the diet works the best (and is the easiest) if you're above 15% bodyfat.
It is doable when you are below it, but it's going to look like 12 straight dieting days (very hard to do) and a 2 to 3 day refeed (also hard to do).
Most folks say that dieting as a category 1 sucks dick. I'm inclined to agree. I've never given the category 1 diet a solid go because I end up having to eat 300 grams of protein a day, which works out to like 15 scoops of whey a day, or a whole 11 lb bag of whey powder for the 12 day period.
Given the math at that point, I would be burning about 1/4 lb of fat a day or less due to the increased protein consumption, so return on my investment would be something like 3 pounds of fat burned in that 12 days, $60-80 worth of protein powder depending on sales, and then a two week maintenance period to prevent metabolic fatigue.
If you did a "sensible" diet where you lost a half pound to a pound of fat a week, your results over, we'll say twelve weeks, would look like this.
RFL category 1 :
3 cycles
2 weeks dieting
2 weeks maintenance
12 weeks total
Fat burned (educated guess) : ~9 pounds
A 185 lb man who started at 15% bodyfat goes to 176 lbs at 10% bodyfat.
This is an estimate, by the way. Very few people do the category 1 diet because it's so hard to stick to, so there aren't a lot of examples on the internet (or Lyle's forum).
Regular diet
12 weeks total
Intermittent fasting, one 24 hour period once a week
->works out to a half a pound to a pound of fat lost per week
Fat burned (educated guess) : ~7 pounds fat, maybe a pound or two of muscle
A 185 lb man who started at 15% bodyfat goes to 176 lbs at 11% bodyfat.
Is it worth it? You tell me. The results really do not look much different and this echoes what I was saying earlier, RFL is a reset button when you've gotten too sloppy or a hammer when you want results quick.
I'm all about time and money. A $60-80 dollar bag of protein eaten in two weeks of dieting hell where you can't even go out and have a decent lunch is not a very good return on the investment.
The same bag lasts a whole month on a category 2 dieter. Per pound of fat burned, I'm spending $5 on category 2 and $20 on category 1. This is where a slower, more moderate approach truly shines.
Once 15% bodyfat is reached I could simply not eat a whole day out of the week, save money and time, and keep my workload relatively high with cheap sources of carbs.
If I wanted to get really lean and get the best return on my time and money (lets say 6% bodyfat), I would do something like this.
RFL until 15% bodyfat
A week or two at maintenance
A slower cut until 8% bodyfat, say fasting, counting calories, or whatever.
A week or two at maintenance
RFL to 6%, using fatburners, caffeine, and all the other chemical voodoo I know.
It makes sense to do RFL once your goal is almost reached because of how fast it is in that two week window of time compared to conventional dieting. After that, you'd slowly dial up the calories over time from maintenance and hit the gym hard.
Quote: (04-02-2016 03:19 AM)samsamsam Wrote:
Quote: (01-18-2016 08:53 PM)Hades Wrote:
Anybody scared off by the drastic approach offered by the RFL, but still wants to cut weight, ought take heed of this "Every Other Day" refeed diet that I just found on Lyle McDonald's forums. I might actually give it a shot. Here are some links ->
http://forums.lylemcdonald.com/showthread.php?t=638&
http://forums.lylemcdonald.com//showthread.php?t=788
Essentially you eat normally one day (high protein, like 300 grams of carbs, low fat) and PSMF the other day (so about 1g protein/pound bodyweight in shakes or chicken).
Hannibal, think it is possible to do this every other day thing, and then hit it hard for 6 weeks? 6 weeks is the max before a maintenance period based on what you told me. I am maybe 8 weeks away from a goal and having been eating a bit more sloppily since hitting the weights harder. Wondering if I do every other day for the next 2 weeks and then full RFL if that would be ok, or will my hormones already be off when I start the program again.
Also (I know so many questions!), think it is possible to go two cheat meals and a carb reload day? I working on a 3 day heavy lifting program (2 upper body one lower body split - MWF) - would like to try and keep that up, if possible.
THANKS!
Every form of dieting will mess with your hormones somewhat.
The "every other day" diet is slower, but still very sensible. After an EOD diet for two weeks, and this is just a half assed guesstimation, I would keep the RFL max time at 6 weeks anyways because it looks like you want to have a second cheat meal in a week.
An extra cheat meal in a week wouldn't be a huge deal. Your results won't be as good obviously, but it shouldn't slow you down that much as long as it isn't a trip to the local chinese buffet.
Lyle himself has said that the keto part of the diet isn't why you lose weight, it's the ridiculous caloric deficit that does it. One extra cheat meal is just less of a deficit, but it's no dealbreaker. Give it a shot and see where you're at after a week (or two), it shouldn't be too long to tell if it still works.
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