Simply put, this is one of the fastest methods to loose weight fat with a relatively very low risk to fat loss ratio. Here you can find over 500 articles on the topic of nutrition, fat loss and training. I purchased lyle mcdonalds rapid fat loss handbook in hopes of losing a few i put a world class bjj brown belt athlete on a modified rfl diet about 3. This person recently posted in rloseit about her loss of 150lbs in 10 months. Rfl is the program that actually works, but you quickly find out that while simple, its neither easy nor painless. I started doing the rfl diet on january 7th, and in the span of 8 weeks, i have lost 36 lbs and two pants sizes. Results of my 3 week rfl diet the home of lyle mcdonald. A lot of stuff ive read about, but the idea that a one day refeed can work if done every 3rd or 4th day was fascinating. Free meals while on a rapid fat loss diet refer to a break from your fasting where you take a meal not abiding by the same rules as your psmf diet.
I followed the protocol in lyle mcdonalds rapid fat loss handbook. A scientific approach to crash dieting lyle mcdonald on. In that last situation, for the category 3 dieter perhaps, after water weightglycogen is ignored, the 3, 500 calorie rule may hold very closely. My 4 week rapid fat loss experiment results starting strength. My experience with lyle mcdonalds rapid fat loss diet pat. Unless youre referring to the revision lyle made to rfl anyway, according to lyle, the mechanics and basic diet never changed. Apr 06, 2009 ok, im starting lyle mcdonald s rapid fat loss diet and figured id chronicle my efforts here. It shouldnt be surprising that ketogains has grown into a thriving community of more than one hundred thousand members on the back of a nononsense system that consistently. The rapid fat loss handbook a scientific approach to crash dieting how to lose 47 pounds of fat and 1020 pounds of weight in 2 weeks lyle mcdonald. I purchased lyle mcdonalds rapid fat loss handbook in hopes of losing a few i put a world class bjj brown belt athlete on. Information for what to do between dieting blocks is also provided.
Lyle prescribes higher volume and lower intensity for us hard gainers and when you put all of this together there is a solution for the chronically undermuscled and overweight trainee. The rfl is a nofat nocarbs protein diet, that can be summed up in one page buying the book gives you access to a online calculator that does just that, but the book spends the remaining 100 pages explaining the science behind dieting and the body response to it, taking care of answering all the questions relative. Lyle has also written stuff about how alcohol interferes with fat burning. Note, based on my results i signed up to be an affiliate for the program, so if you click the link and buy the program, ill get a small cut. When i decided to drop two full weight classes in less than three months, i knew my diet of choice would lyles rapid fatloss handbook rfl rfl is a proteinsparring fast. Rfl cat 2 need help supplements and nutrition forums. Mar 25, 2018 in this episode of the ssd podcast, i talk once again with lyle mcdonald about everything you need to know about rapid fat loss and not bounce back, preferably. Aug 19, 2014 havent seen aspreys rfl plan, but lyle mcdonald also has a rfl protocol that does work.
When you subscribe to a psmf diet, the diet will help you in rapid fat loss and then transition into a healthy eating habit to avoid regaining weight. Lyle mcdonald of bodyrecomposition is very well known for his indepth and no bs approach when discussing nutrition and fat loss. Getting down to 8% body fat with rfl starting strength. I am a 170lbs 6ft male cat1 somewhat experienced weightlifter with about 144lbs of lbm with about 15% bodyfat. This chart contains fibrous veggies that are encouraged with a protein sparing modified fast diet or also called the psmf diet. Nov 11, 2019 results of my 3 week rfl diet rapid fat loss handbook. Recently i decided to try out lyle mcdonalds rapid fat loss diet in order to burn off some fat without having to diet for an extended period of. This will help get rid of the metabolic slowdown and the mental lethargy of. You can also find plenty of tips and advice for the psmf diet here. Granted, ive got plenty of weight left to lose, but nothing has ever worked so quickly and effectively, and i like the community at lyle s website.
This book is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. The guy was there arguing the science from day one on usenet. Results of my 3 week rfl diet rapid fat loss handbook bodyrecomposition support. Question about lyle mcdonald s rfl i am a 170lbs 6ft male cat1 somewhat experienced weightlifter with about 144lbs of lbm with about 15% bodyfat.
I purchased lyle mcdonald s rapid fat loss handbook in hopes of losing a few pounds quickly. Whereas rfl allowed folks to lose 47 pounds of fat in two weeks, the extreme rapid fat loss handbook can strip up to 4. I like lyle mcdonald because hes a brutally nononsense guy. He has published a total of seven books, all of which are incredible resources, especially when learning about proper dieting. The diet did not disappoint, in just 10 days i lost 7.
Lyle mcdonalds rapid fatloss handbook powerliftingtowin. Your ultimate guide to gaining muscle and losing fat on a ketogenic diet. A scientific approach to crash dieting by lyle mcdonald. Lyle mcdonald s rapid fat loss diet my results on may 20, 2015, i decided to start lyle mcdonald s rapid fat loss diet. A note here that im not going to describe the entire diet in full, just what i did. I dont usually do podcasts but wanted something different to listen to during chores, and this was really interesting. So i decided to do something drastic and try lyle mcdonald s rapid fat loss diet. I love a good microbrewery beer or a glass or red wine, but i never drink booze when im dieting except sometimes with a free meal. She lost the first 50lbs over 5 months on keto, and the last 100lbs over 5 months on the rapid fat loss diet.
Only supplements suggested are table salt, mg, ca, k, and a multivitamin. Read rapid fat loss by lyle mcdonald, and thought i would give it a shot. I got lyle mcdonalds rfl diet manual and read the whole thing front to back, and wanted to try this diet by the book to really give it a fair evaluation. This book is not intended for the treatment or prevention of disease, nor as a substitute for medical. It is old in that it builds upon an approach originally developed in the early 80 s by bodybuilding guru dan duchaine and researcher michael zumpano. Pdf the rapid fat loss handbook a scientific approach to crash. Results of my 3 week rfl diet rapid fat loss handbook. Fortunately for me, ive been following lyle and his work for long as i have been lifting weights. The strategy is to have the individual lose as much body fat as possible in the shortest amount of time without depriving the body of essential nutrients. I got lyle mcdonald s rfl diet manual and read the whole thing front to back, and wanted to try this diet by the book to really give it a fair evaluation. According to lyle mcdonald s rapid fat loss diet book i should get about 1.
In short, rfl is simply a diet where you eat lean proteins and not much else. I purchased lyle mcdonalds rapid fat loss handbook in hopes of losing a few pounds quickly. Psmf protein sparing modified fast lyle mcdonald rapid. I used lyle mcdonald s rapid fatloss handbook and eventually got all the way down to about 142lbs. I recently tried lyle mcdonalds rapid fat loss diet. It is old in that it builds upon an approach originally developed in the early 80s by bodybuilding guru dan duchaine and researcher michael zumpano. A protein sparing modified fasting diet is a low carb diet that can be adjusted for any healthy diet whether it be paleo, keto, or gluten free.
In the rapid fat loss handbook, lyle mcdonald has distilled this method with decades of research behind it into practical guidelines, with easytounderstand categories depending on your starting point in bodyfat, weight and fitness level. The remainder of this article is a log of my progress on the diet over 11 days. These free meals are considered crucial, as they allow your body a physiological break. Lyle mcdonalds rapid fat loss diet my results on may 20, 2015, i decided to start lyle mcdonalds rapid fat loss diet.
Lyle prescribes higher volume and lower intensity for us hard gainers and when. While i was up to 9lbs lighter during the diet, the weight regained was water and glycogen. I used lyle mcdonalds rapid fatloss handbook and eventually got all the way down to about 142lbs. Category archives for protein sparing modified fast lyle mcdonald 10.
Havent seen aspreys rfl plan, but lyle mcdonald also has a rfl protocol that does work. The first is a 2week breakin period meant to make transition into the diet easier. The rapid fat loss handbook by lyle mcdonald is the source of the diet plan. Jan 23, 2020 category archives for protein sparing modified fast lyle mcdonald 10 the ketogains method. Starting lyle mcdonald s rfl plan i did a similar protein sparring modified fast and saw great results, and lost the most weight on a diet that i ever had, so it definitely works. Lyle is noted for his well researched, no bs, evidencebased approach to training and sports nutrition. My 15 day experience of the lyle mcdonald rapid fat loss diet i sincerely hope you enjoyed the video, should you have any questions please. The rfl is a nofat nocarbs protein diet, that can be summed up in one page buying the book. I agree with others though, it seems like youre counting calories wrong or missing something. The rapid fat loss diet my experience crossfit discussion board. The extreme rapid fat loss handbook takes the rapid fat loss handbook by lyle mcdonald to another level.
The diet is a modified protein sparing modified fast. To date, he has not published any books on training, but i suspect that day may come eventually. See more ideas about protein sparing modified fast, food recipes and meals. According to lyle mcdonalds rapid fat loss diet book i should get about 1. The psmf calculator will automatically calculate this based on your inputs. For more information, id suggest purchasing lyle mcdonalds rapid fatloss handbook. Its very important you eat the proper protein sources and establish another meal plan during this period. Oct 22, 2017 so i decided to do something drastic and try lyle mcdonalds rapid fat loss diet. This is an extreme diet, and actually considered a crash diet by the author. But heres why ive chosen lyle mcdonalds rapid fat loss diet over the vdiet, twice, when trying to lose weight in a hurry. In this episode of the ssd podcast, i talk once again with lyle mcdonald about everything you need to know about rapid fat loss and not bounce back, preferably.
Simple and relatively safe crash dieting technique. I did my first training session on the diet today and got a pr on the dead lift. Aug 05, 2015 in that last situation, for the category 3 dieter perhaps, after water weightglycogen is ignored, the 3, 500 calorie rule may hold very closely. Lyle s dedication to body composition research translated in yet another handbook. Here, you can take anything that ignites your taste buds. The rapid fat loss handbook hereafter rfl is a practical crash dieting guide by lyle mcdonald. This book is not intended for the treatment or prevention of disease, nor as a substitute. Lyle mcdonalds bulking routine explained jcd fitness. A psmf is a temporary diet to kickstart rapid weight loss in people who are already severely obese or for people that are very lean, inshape and need to lose those last few pounds be it stubborn body fat or just the last few pounds when trying to reach their goal weight. The diet basically seems to be a low carblow fathigh protein temporary crash diet.
Ok, im starting lyle mcdonalds rapid fat loss diet and figured id chronicle my efforts here. So i decided to do something drastic and try lyle mcdonalds rapid fat loss diet. Jun 02, 2014 i discuss rfl and show you my results. Ive since returned to a cyclic, paleobased style of eating, using some of the methods discussed in my postworkout nutrition post. The gist of it is as follows eat your bodyweight in grams of protein per day. Now, where lyles expertise enters the picture, and. When i decided to drop two full weight classes in less than three months, i knew my diet of choice would lyles rapid fatloss handbook rfl. The psmf diet is a short term plan to help kick start weight loss so you start seeing results right away. If i use pure protein powder, which is as close to pure protein as i can get, a scoop.
Has anyone tried lyle mcdonalds rapid fat loss diet. Granted, ive got plenty of weight left to lose, but nothing has ever worked so quickly and effectively, and i like the community at lyles website. Search the main site, youll probably find that info. Mary ellen, south carolina ive been lifting weights for 35 years, been in the medical field for 20 years, have been a critical care nurse for. Starting lyle mcdonalds rfl plan health and fitness forum. In typical lyle mcdonald, no bs fashion, the book teaches you why the diet works, how to utilize the diet, how to maintain the diet and how transition off the diet with minimal rebound fat gain.
When i decided to drop two full weight classes in less than three months, i knew my diet of choice would lyle s rapid fatloss handbook rfl rfl is a proteinsparring fast. Psmf protein sparing modified fast psmf stands for protein sparing modified fast. In other words, you eat pretty much nothing besides protein to spare muscle catabolism. But again, as justin says going strict paleo with no dairy, little to no fruit, and limited starches should kick start the weight loss. I recently decided to give lyle mcdonalds rapid fat loss rfl diet a try. I recently tried lyle mcdonald s rapid fat loss diet.
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