Post: #226

Finally hit 15% BF last night, according to the calipers at least. Did the measurement a couple of times to confirm. I can barely see abs and still have a little of that lower belly fat hanging around. I think my abs are lagging - gonna hit em hard 2-3 times a week during bulking season (dedicated ab day and two mini ab workouts at the end of chest day and arm day). Scale weight was sitting around 202 lbs as of this morning.

Gonna do one more week of the diet to try and get to the 190-195 range and see how low I can take the body fat. Then two weeks maintenance, then I start bulking in the last few days of August. Can't wait to get fat and fruit back into my diet again.

Post: #227

On day 5 of this diet. I'm not sure if I'm technically in ketosis or not, as my piss doesn't stink etc, but I'm losing weight on a daily basis and my belly fat is noticeably shrinking. I feel great, and my face is a lot more angular even after just 5 days.

I think even when I go on to 'maintenance', I'm going to cut out a lot of carbs from now on permanently. Eating real food, a pre-agricultural diet essentially, seems to be the best way to keep lean. Meats, fish, some good fats and vegetables/nuts/fruits. Common sense really!

Post: #228

Final weigh-in and caliper reading of this round put me at 198.5 pounds, 15% BF.

I was 237 pounds and 23% BF when I started my first round in March.

It's time to stop dieting. I've stalled out more or less completely and I've hit a wall with how far I can cut down. It's time to get carbs and fat back into my diet and switch focus to building muscle. I'll be maintaining for two weeks per diet protocol and then 3 months of a slow clean bulk. I'll be bulking at under 20% BF for the first time ever and hopefully I've set myself up for a great bulk.

I will have to watch what goes into my mouth for the rest of my life if I don't want to get fat again. That's just a fact of life for me. This diet has been very effective and I'll still do a 1-2 rounds of It at a time in order to cut quickly after a bulk but hopefully I've set myself up to not have to do 3 rounds of this diet in a row again.

Quite a ride this has been. RFL, see ya again in December.

Post: #229

Change of plans/spoke too soon.

I'm going to the west coast later this month and I want to stay lean/get leaner for it so I'm in the middle of an 11 day run of RFL as a Cat 1 dieter.

I started on September 1st at 204 pounds (fuckin' weight gain during maintenance again), 15% BF. Now 202 at about 14% BF as of today, September 4th.

My protein requirements are a staggering 344 grams of protein. A good chunk of this has come from protein powder but I'm eating a lot of chicken and fish as well.

Simply put, it is more difficult than any of my Category 2 runs were. Energy, mood, and libido have all suffered greatly. I am determined not to tap out but this is the toughest run of this diet I've done by far.

I hope I am setting myself up to never ever ever ever ever have to do more than 2 runs of this diet consecutively again.

The results will be worth it.

My first gym day is tomorrow (technically later today). Here's what I'm doing:
Warmup on the yes machine and the no machine to loosen my hips up: 3x12 for each
Front squat 3x5 (plus one warmup set)
Dumbbell floor press 3x5 (plus one warmup set)
Trap bar deadlift 3x5 (plus one warmup set)
Reverse grip lat pulldowns 4x6

That's it. My energy is low enough (it's very low folks, you wouldn't believe it) so there's no way I'm getting through the higher volume workout suggested by the book. Will be taking preworkout, BCAAs, and a bit of whey protein and a spoonful of jelly beforehand and sipping Gatorade during.

Post: #230

Google "Paul Carter exogenous ketones" and give them a try. Apparently they help with brainfog and energy levels.

Post: #231

Thanks Hannibal, I'll give that a look.

Today's gym session definitely helped. Not only did I get through it (with the help of Gatorade, jelly, and BCAAs), but it helped bring my mood/energy/libido out of the deep dark depths of the shitter. Going again on Thursday and doing the same routine except regular barbell deadlifts instead of trap bar. Still probably wouldn't have gotten through the workout from the book.

Weird things are happening with my strength levels. My front squat went back down to more or less where it was during my last RFL run but my floor press and deadlift both went up. Strange.

Was 200 lb at today's weigh-in, about an hour after the gym.

One more week.

Post: #232

have any of you guys done RFL diet for longer than 2 weeks at a time and if so, did you experience any negative side effects? I know Lyle says to only do it for 2 weeks and then have maintenance weeks before doing it again, but I have a significant amount of weight to lose.

Post: #233

Because of this interaction: /thread-9856-...pid1466332

I have decided to get my sorry ass back in shape. I am going to try the Rapid Fat Loss diet. I am impressed with eatthishomie's progress. I am starting from a very similar spot.

My stats: I am 6'2" and weighed 231.2 the other day. (I cut down what I was eating at the beginning of the week and have drank a ton of water. Result? Today's weight is 229.2).

Per the online calculator I fall in Category 3. BMI is listed as 30 with a BF% of 26. My LBM is 170 and my fat mass is 60lbs. I want to lose 50lbs in 4 months.

That is very aggressive, I know. But reading about others success with this program has inspired me. If I aim for 50 and lose 30+ it is still much better than where I am at right now.

I am going to avoid the gym for the next few weeks until after the New Years Resoultionites abandon it. I have dumbells, a pullup bar, and kettlebell at home. Plus I walk a fair amount.

I do have a question for those of you who have done this before. My recommended grams of protein is 151/day. I know we want to stay below 30g of carbs while avoiding all sugars. But what about overall calories? I know that will be dictated by the quantity/type of protein we eat but what have you guys found to be average?

(looking at you, eatthishomie)

Post: #234

Overall calories, you're hitting 151 grams of protein a day.

So your absolute minimum is 604 calories a day.

Obviously if you eat a lot of meat you're going to be getting a bit of fat in there too.

My favorite meal to have during dieting is a fryup of shredded chicken and onions with lots and lots of spices. Onions have like 3 grams of sugar in them so I plan around this by drinking protein shakes the rest of the time.

The 30 grams of carbs aren't a goal, they're an upper limit until you're no longer in ketosis. It's wiggle room for supplements, protein powders, and the occasional scoop of gatorade during a workout.

As a category 3 you get 2 cheat meals a week. These are regular, normal meals which a normal person might have three times a day. They are not a trip to the local buffet or an eight course meal at a restaurant.

It's up to you as to when you do your cheat meals. Before, after, or around a workout is the usual advice. These are just for diet compliance so don't wig out too much as to what you do, you're fat enough to live off your fat without seriously effecting your hormone profile.

I recommend giving it a solid go for at least six weeks and then see where you're at body fat percentage-wise, or if you even have the will to continue at that point.

Things I've learned since my original post.

1) Fiber supplements are an absolute necessity unless you want to wage total war in a public restroom. You know what I mean here.





2) Don't try to do too much in the gym, hit a few lifts hard with low volume and go home. You're not going to be gaining a serious amount of strength on a starvation diet.

3) Expect to sleep lighter on the diet. I'm usually a very heavy sleeper but during RFL dieting I wake up a lot more in the middle of the night from random sounds and whatnot.

4) If you're not lifting, you don't have to eat as much protein. Honestly I recommend eating that much protein anyways because you're going to want something in your stomach.

5) Avoid excess cardio.

6) Make a tea out of a chicken or beef bouillon cube in order to get electrolytes. Drink it if you're feeling lightheaded.

7) Unless you enjoy eating pounds of chicken every day I recommend buying a quality protein powder that is low in fat and more importantly carbs. I generally recommend Syntrax Matrix or MyProtein Impact Whey depending on your budget.

Post: #235

(12-22-2016 01:54 PM)Caractacus Potts Wrote:  Because of this interaction: /thread-9856-...pid1466332

I have decided to get my sorry ass back in shape. I am going to try the Rapid Fat Loss diet. I am impressed with eatthishomie's progress. I am starting from a very similar spot.

My stats: I am 6'2" and weighed 231.2 the other day. (I cut down what I was eating at the beginning of the week and have drank a ton of water. Result? Today's weight is 229.2).

Per the online calculator I fall in Category 3. BMI is listed as 30 with a BF% of 26. My LBM is 170 and my fat mass is 60lbs. I want to lose 50lbs in 4 months.

That is very aggressive, I know. But reading about others success with this program has inspired me. If I aim for 50 and lose 30+ it is still much better than where I am at right now.

I am going to avoid the gym for the next few weeks until after the New Years Resoultionites abandon it. I have dumbells, a pullup bar, and kettlebell at home. Plus I walk a fair amount.

I do have a question for those of you who have done this before. My recommended grams of protein is 151/day. I know we want to stay below 30g of carbs while avoiding all sugars. But what about overall calories? I know that will be dictated by the quantity/type of protein we eat but what have you guys found to be average?

(looking at you, eatthishomie)

Just checking in. It has been a month and I have gone from 231.2 lbs to 216.4 lbs. I have slipped up on the diet a few times but nothing horrific.

I have not been back to the gym yet. In fact the only exercise I have done with any regularity is walking. I am going to start 5X5 training on February 1. I wanted to wait until all of the New Years Resolutionists have vacated the gym.

See you guys in another months or so with a progress report.

CP

Post: #236

(12-11-2016 05:12 PM)Jazzman92 Wrote:  have any of you guys done RFL diet for longer than 2 weeks at a time and if so, did you experience any negative side effects? I know Lyle says to only do it for 2 weeks and then have maintenance weeks before doing it again, but I have a significant amount of weight to lose.

Sorry I didn't see this post earlier.

Yes, I have done RFL for more than 2 weeks at a time. The 2 week window you're referring to is when you go on a 2 week caloric maintenance period (take your bodyweight in pounds x 15 to see your caloric intake). This is done to regulate the body's hormones. This is done after a round of RFL dieting, for most folks this would be 2-6 weeks. I recommend at minimum 4 weeks at a time or else you're really not going much faster than a conventional diet.

RFL is meant to be done as long as you want if you're a category 3, no more than 6 weeks at a time for a category 2 and I don't remember what the category 1 is because I don't recommend it for category 1.

As far as negative side effects I listed a few in my previous post. I'd say that I suffer a few hormonal problems in week 4 or 5 (libido drops and sleep quality suffers somewhat) but at that point I've already lost 12 pounds of fat. If I understand that correctly, it takes most conventional diets at least two or three months to achieve that.

(01-22-2017 11:31 PM)Caractacus Potts Wrote:  [snip]

See you guys in another months or so with a progress report.

CP

Even without 100% compliance, you still managed to drop 15 pounds in a month. Congratulations.



Although I know you're excited to get back to the gym after January, I don't recommend 5x5. I recommend a workout like 5x2 or 5x3 two times a week.

I would recommend something like this :

Monday
Bench 5x2
Squat 5x2
Chins 5x2

Thursday
Overhead Press 5x2
Deadlift 5x1
Machine Row 8x2

This is just a sample, but it should give you an idea. Hit a few heavy lifts hard for one or two sets and then go home. If you feel you have the energy and the willpower, then by all means try 5x5. The diet tends to impact my energy levels but that's not true for everyone.

Once you get off the diet you should do a maintenance period for two weeks (BW in lbs x 15) and then start your lifting program. Then slowly ramp up calories over the next couple weeks so you don't just get fat again right away.

Post: #237

Guys if you are interested in the whey protein that is mentioned on the first page, syntrax, there is a way to get it cheaper than usual.

On amazon the price has jumped from when I started using it.

Jet.com which is a competitor of amazon is offering a 15% off up to 30 bucks for new customers. So you can get this protein for under 50 bucks. While you can't get discounts on certain things like electronics, food etc you can.

https://jet.com/product/Syntrax-Matrix-5...48bb56e869

The code is Triple15 and only good for a couple of months, so get cracking.

Hope that helps you save a few bucks. Also, they have various options like no free returns, or pay by debit card that lower the price some more.

Edit: I had my carb day yesterday during the SB, well the whole day. I sort of hate food, or at least how I felt today. I went to town. My hands were swollen from all the sodium lol. I shot up like 8 pounds overnight. I am not worried, it will clear out in short time. Just thought it was funny,

Post: #238

(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.

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.

Hannibal, I know I asked a bit about this before. But wondering if you had done anything with this lately.

I am on rfl now, abs are popping, the usual stuff.

But I think I would enjoy dieting more if it was like 3 days RFL, one day eat whatever, it would allow me to have normal stuff like dates, etc.

I think this would be ok for someone who is in decent shape and not trying to lose 50 lbs. Any thoughts?

(03-01-2016 04:22 PM)Hannibal Wrote:  Artificial and low carb sweeteners are just fine.

I'll throw in a spoonful of cocoa powder and a tiny bit of heavy cream to make a shake more palatable at times.

That routine looks like a lot of work, to be honest. You might be able to get away with it, but I had to drink about 20 grams of carbs (in the form of gatorade) during my workout to even get through the 3 sets of bench, 2 sets of squats and 1 set of deadlift.

What percent of max do you do when on RFL?

I can incline 100lb dumb bells but when I do RFL, I try to keep it between 50 and 70lb dumb bells in each hand. Lately, it is just 50 lb dumb bells until I exhaust.


-------------------
Hannibal, one more question please. You mentioned in a post about lifting too much will fuck up your T levels. Serious? Anyway to monitor that?

Thanks, I have done rfl a few times. Sometimes just a few days to drop water and tighten up to 6 weeks. I don't think I have done it enough to mess up my thyroid (I read dieting can do that). This is one of the most useful threads on the forum. Thanks for starting it.

Post: #239

Oh man, I did not see this post earlier.

Alrighty.

Can you just do a 3 day on / 1 day off kind of schedule? I don't see why not, if you're only taking in so and so many calories per week and it's less than maintenance, you should still be able to lose weight. Some folks have experiments with a one day on / one day off approach with mixed results (ie The Every Other Day diet).

You could even go so far as to do two or three days of RFL at random intervals (maybe every six to eight weeks) just to stay lean without too much effort.

As far as percent of max, I generally do somewhere between 75 and 90% of my max for one or two sets depending on how much gas is in the tank. For reference I try to hit at minimum 3 sets per exercises when I'm not dieting (sometimes it's much more). Strengthwise you shouldn't take too much of a beating, but your work capacity will be severely diminished.

In order to lift too much to fuck up your T levels, you'd have to do something absolutely retarded like six days a week of heavy lifting for several hours a day. It isn't so much the lifting that's wrecks you, it's whether or not you're actually recovering. You can get the same effect if you lift as much as you normally do but you're only sleeping four hours a night. Basically, too much stress of any kind isn't good for you.

Post: #240

Thank you guys for continuing this thread. Everyone's insight is invaluable to me understanding the benefits of Keto.

I have a question, I did some research and all through google talks about the keto diet in terms of High-fat, low protein, low carb. Here on RVF, more trusted personally, from the beginning it's been high protein and low carbs. Can someone give me a little bit of insight into fats relative to the high-protein aspect? I see fish oil pills being popular, but let's say an Avocado.
Stats below (presumably a large one)

Initially I felt like it was perfect, but upon seeing the amount of carbs was shocking. Are these carbs the same as starchy carbs? I am cat 3, would an avocado negate the losses I could have doing keto? I want to do IF along with keto. Avocado is nutrient rich and high calorie for low volume. Thank you in advance.

% Daily Value*
Total Fat 29 g 44%
Saturated fat 4.3 g 21%
Polyunsaturated fat 3.7 g
Monounsaturated fat 20 g
Cholesterol 0 mg 0%
Sodium 14 mg 0%
Potassium 975 mg 27%
Total Carbohydrate 17 g 5%
Dietary fiber 13 g 52%
Sugar 1.3 g
Protein 4 g 8%
Vitamin A 5% Vitamin C 33%
Calcium 2% Iron 6%
Vitamin D 0% Vitamin B-6 25%
Vitamin B-12 0% Magnesium 14%

Post: #241

(04-13-2017 11:06 AM)Blackpill Wrote:  I have a question, I did some research and all through google talks about the keto diet in terms of High-fat, low protein, low carb. Here on RVF, more trusted personally, from the beginning it's been high protein and low carbs. Can someone give me a little bit of insight into fats relative to the high-protein aspect?

Protein provokes a lower insulin response than carbs but higher than fats. The right combination is high fat, moderate protein, low carb. You won't get into ketosis with high protein.

Quote:Initially I felt like [avocado] was perfect, but upon seeing the amount of carbs was shocking.

Most of the carbs in avocado are fiber, not net carbs. Presumably they are not absorbed.

Post: #242

(04-13-2017 04:23 PM)ElFlaco Wrote:  

(04-13-2017 11:06 AM)Blackpill Wrote:  I have a question, I did some research and all through google talks about the keto diet in terms of High-fat, low protein, low carb. Here on RVF, more trusted personally, from the beginning it's been high protein and low carbs. Can someone give me a little bit of insight into fats relative to the high-protein aspect?

Protein provokes a lower insulin response than carbs but higher than fats. The right combination is high fat, moderate protein, low carb. You won't get into ketosis with high protein.

Quote:Initially I felt like [avocado] was perfect, but upon seeing the amount of carbs was shocking.

Most of the carbs in avocado are fiber, not net carbs. Presumably they are not absorbed.

It seems like what I understood is not correct. Despite tastes and preferences, what would the essential super-keto diet look like?

Post: #243

A traditional keto diet is like 75% fat, 20% protein and 5% carbs (for wiggle room).

It would look like a lot of fatty meat with salads and maybe a couple spoonfuls of heavy cream in a protein shake. You could literally live on steak and eggs with a salad once a day and actually be very healthy.

There are also different variations of keto diets, so a "targeted" keto diet would look like a traditional keto diet but once you have to do very heavy labor or intense exercise, you eat a bagel or something for quick energy.

Then there's the cyciical keto diet that attempts to address the glycogen problem by encouraging a carb refeed once a week or so. Some folks are a fan of this, Jamie Lewis comes to mind if you ever want to try out the Predator Diet.

Rapid Fat Loss is like 95% protein with 5% carbs and the fat your body burns comes out of your body. This is not a traditional keto diet and it is definitely not a long term diet. RFL is a crash diet designed to get the weight off you as fast as possible. I use it as a reset button for when I get too fat. As a category 3 you can handle it for months at a time. If you have any specific questions about it, shoot me a PM and I'll try to get back to you tomorrow.

Avocado is fine because, like the other poster said, the majority of the carbs are in fiber, which is not absorbed. You want to stay below 30 grams of carbs (that you can absorb) per day. I highly recommend taking dietary fiber (I use psyllium husk) so that you don't have disgusting unexpected explosive shits.

The biggest advantage of keto diets is not that they're in some way special compared to regular dieting, but that the food you eat is so satiating that it doesn't feel like you're on a diet when you're keto dieting. You can lose weight eating fried cheese, ribs, chicken wings and whatever else the fuck you like (as long as it has no carbs) and still have enough energy/sanity to make it through the day without staring at a bakery like you want to firebomb it.

Most folks have a problem with keto dieting because they have an emotional attachment to certain foods like pizza, cake, pie, cookies, bread, and other sugary shit (Starbucks).

If you don't have this problem and you like eating meat you'll be fine.

If you don't have a particular goal to shoot for in a given amount of time, I actually recommend a regular keto diet where you just skip on the carbs and eat wings, ribs, pork loins, steak, and stay away from beer and wine in favor of hard liquor (if you drink). RFL is fucking brutal for long periods of time and if you don't want to "feel" like you're dieting then basically just eat a shit ton of meat, have a calorie light salad once a day and don't worry too much.

Post: #244

(04-13-2017 11:15 PM)Hannibal Wrote:  A traditional keto diet is like 75% fat, 20% protein and 5% carbs (for wiggle room).

It would look like a lot of fatty meat with salads and maybe a couple spoonfuls of heavy cream in a protein shake. You could literally live on steak and eggs with a salad once a day and actually be very healthy.

There are also different variations of keto diets, so a "targeted" keto diet would look like a traditional keto diet but once you have to do very heavy labor or intense exercise, you eat a bagel or something for quick energy.

Then there's the cyciical keto diet that attempts to address the glycogen problem by encouraging a carb refeed once a week or so. Some folks are a fan of this, Jamie Lewis comes to mind if you ever want to try out the Predator Diet.

Rapid Fat Loss is like 95% protein with 5% carbs and the fat your body burns comes out of your body. This is not a traditional keto diet and it is definitely not a long term diet. RFL is a crash diet designed to get the weight off you as fast as possible. I use it as a reset button for when I get too fat. As a category 3 you can handle it for months at a time. If you have any specific questions about it, shoot me a PM and I'll try to get back to you tomorrow.

Avocado is fine because, like the other poster said, the majority of the carbs are in fiber, which is not absorbed. You want to stay below 30 grams of carbs (that you can absorb) per day. I highly recommend taking dietary fiber (I use psyllium husk) so that you don't have disgusting unexpected explosive shits.

The biggest advantage of keto diets is not that they're in some way special compared to regular dieting, but that the food you eat is so satiating that it doesn't feel like you're on a diet when you're keto dieting. You can lose weight eating fried cheese, ribs, chicken wings and whatever else the fuck you like (as long as it has no carbs) and still have enough energy/sanity to make it through the day without staring at a bakery like you want to firebomb it.

Most folks have a problem with keto dieting because they have an emotional attachment to certain foods like pizza, cake, pie, cookies, bread, and other sugary shit (Starbucks).

If you don't have this problem and you like eating meat you'll be fine.

If you don't have a particular goal to shoot for in a given amount of time, I actually recommend a regular keto diet where you just skip on the carbs and eat wings, ribs, pork loins, steak, and stay away from beer and wine in favor of hard liquor (if you drink). RFL is fucking brutal for long periods of time and if you don't want to "feel" like you're dieting then basically just eat a shit ton of meat, have a calorie light salad once a day and don't worry too much.

I've sent you a PM.

Post: #245

I've decided to start this diet tomorrow. I'm 5"6, 176 pounds which according to the chart gives me an estimate of 23% body fat and 137 pounds of LBM. So if I understand correctly this puts me in category 2 and I need about 170g of protein per day. My question is how many total calories should I aim for each day?

Post: #246

(04-23-2017 01:25 AM)Horus Wrote:  I've decided to start this diet tomorrow. I'm 5"6, 176 pounds which according to the chart gives me an estimate of 23% body fat and 137 pounds of LBM. So if I understand correctly this puts me in category 2 and I need about 170g of protein per day. My question is how many total calories should I aim for each day?

If you're asking about counting total calories on RFL you've missed the point.

170g of protein a day, plus non-starchy vegetables and calorie-free drinks. It's all in the book.

"I'd hate myself if I had that kind of attitude, if I were that weak." - Arnold

Post: #247

(04-13-2017 11:15 PM)Hannibal Wrote:  A traditional keto diet is like 75% fat, 20% protein and 5% carbs (for wiggle room).

It would look like a lot of fatty meat with salads and maybe a couple spoonfuls of heavy cream in a protein shake. You could literally live on steak and eggs with a salad once a day and actually be very healthy.

Speaking of keto, I've been eating this way for a month. 70% fat, 25% protein, 5% (total, not net) carbs. Steak, eggs, sausage, cheese, avocado, butter. Salad: lettuce/spinach, green pepper, cheese, avocado, oil and vinegar. I love the boringness and simplicity of the choices. I have a high tolerance for routine (aspie here?).

I feel better than ever, no cravings whatsoever for carbs/sugar. I've dropped over 10% bodyweight despite my caloric intake being a quarter above what I theoretically need for maintenance. Not sure how that's possible. Water retention?

Also doing 16/8 intermittent fasting (mostly), fasted strength training almost daily, just black coffee in the morning. Can see the upper half of abs now. I've lost some strength on bench press, though.

I'm not testing to see if I'm actually in ketosis but I doubt it. Haven't had any of the usual symptoms people report.

Post: #248

(04-23-2017 05:09 PM)Benoit Wrote:  If you're asking about counting total calories on RFL you've missed the point.

170g of protein a day, plus non-starchy vegetables and calorie-free drinks. It's all in the book.

Thanks. Makes sense now.

Post: #249

(04-23-2017 01:25 AM)Horus Wrote:  I've decided to start this diet tomorrow. I'm 5"6, 176 pounds which according to the chart gives me an estimate of 23% body fat and 137 pounds of LBM. So if I understand correctly this puts me in category 2 and I need about 170g of protein per day. My question is how many total calories should I aim for each day?

You'd be hitting approximately 750-800 calories a day.

You only need that much protein if you're also lifting weights. I'll send you a PM.

Post: #250

(05-20-2016 11:26 PM)Captain Gh Wrote:  

(05-20-2016 10:47 PM)samsamsam Wrote:  Thanks for the info guys.

Captain Gh, can you elaborate on your carb intake process?

On RFL, I get to have a major refeed once a week.

If you take carbs back to quickly, you are saying water retention can be an issue?

Thanks.

Yeah definitely. First of all, I didn't know what RFL was, so I had to Google it. As soon as I saw that it's a Rapid Fat loss diet, then I was pretty sure it has a Ketogenic or Low Carb base to it. While I'm not a big of doing Ketogenic/ Low Carb on a long term basis, I do know the science behind it, and I know it works. In your case Sam, don't worry about water retention since you need the refeed to replenish your glycogen stores, and to avoid lowering your metabolism. O this diet, lowering your metabolism is Enemy #1, so it must be avoided, no matter what.

In my case, since I always keep my carbs really high (80-85%), when I'm ending a cut, I've got to bring my carbs back up slowly to avoid the bloat and weight gain since my glycogen store stay mostly full all the time due to me being always High Carb. In your case, the water retention is just a minor pain that you absolutely have to deal with in order to avoid something far worse, which is metabolic slow down.

You just have to time your refeed window depending on how you want to look. If you plan on going to the beach, then your refeed has to be relatively small & clean with good complex carbs like Rice and a low amount of fruits since they contain a lot of water. If you have nothing really going on, then you can definitely go balls deep on your refeed and eat whatever. Just make sure to keep your fat low on refeeds.

Carb & Fats don't like each other at all! Here's a video that will definitely help you with your refeed since it's got the same principle as the Rapid Fat Loss Diet: it's regarding the Anabolic Diet, which also deals with refeeds. Jerry doesn't look his Best in this Vid, but he's a Boss that knows what he's talking about. Accurate info guaranteed!

I am quoting this from another thread. The guy in the video discusses how you don't just snap out of ketosis. So one day of refeeding won't hurt that bad. I thought it was almost immediate once you went over 50g of carbs.

On refeeding. Keep fats and sugars low is what I have always read. I usually eat pizza. I have been reading and people say pancakes are good. Pasta, rice, sweet potatoes. Bagels.

I have access to pancakes and rice and pasta. What else can anyone suggest. Would be nice to eat something tasty. I read somewhere chips are ok. And regardless of what your dieting caloric intake is daily, for the refeed I read eat 20 to 50 percent more than your normal maintenance calories. One G protein per pound and keep fats low. And skip veggies to allow for faster absorption.

Coming up on a refeed and would like to do it better than I usually do. But give me some taste maybe pancakes and peanut butter? I heard fruit is not the way to do because of the fructose. Also, I read 3G per pound for refeed. I'm around 180. So 540 grams.

Thanks.