to kick start my summer shredding (thx dlxphil!) i decided to do lyle mcdonald's 12 day rapid fat loss program.
about the diet:
Quote:
The Rapid Fat Loss Diet offers a scientifically based approach to quick weight and fat loss. Recognizing that people need or simply want to lose weight and fat rapidly, I set out to develop the safest, most effective way of accomplishing that goal.
I based the program around the idea of creating a diet that would provide the fewest calories possible while still providing all of the essential nutrients required by the body: protein, essential fatty acids, vitamins and minerals. This provides simply the safest and sanest way to lose fat quickly without sacrificing health (or muscle mass).
Every aspect about how to set up the diet is laid out in a step by step form and the diet is based around whole foods that can be found at any market.
As well, the diet also incorporates concepts I?ve discussed on this site: free meals, refeeds and full diet breaks to help with both adherence and the body?s tendency to fight back when dieting. Guidelines are provided for when to take them, how to use them, etc.
In addition, guidelines for moving back to maintenance, as well as for using the program to transition into a more moderate fat loss diet are provided in detail.
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my results-
Initial measurements-------
total weight =160.6 lbs
bf measurement =10.9% bf
after 12 days---------
total weight =152.8 pounds
bf measurement = 8.3%
total weight loss = 7.8 pounds
total fat loss = 4.9 pounds
total lbm lost = 2.9 pounds (water, muscle, etc.)
total fat left = 12.6 pounds
i lost 30% of my total fat in 12 days.
plain & simple this is a 0 carb diet. well, as close to 0 as it can possibly be, i consumed 3-5g of carbs a day, due to not being able to get rid of those few. this means mind-blurring ketosis for several days. you will need will power to reach you goal of finishing this diet but you will be glad you did. the good news is that since it is only 12 days, you can see the light at the end of the tunnel.
i would recommend this diet for anyone who has an event coming up ASAP and needs to drop some pounds to fit into that bikini or banana hammock.
If you are a body builder, this diet RLY worked to preserve my LBM. Also, if you are obese, this diet was originally designed for you.
I would not recommend this to anyone who has a hard time adhering to a diet plan.
It is extremely hard to keep within the boundaries of this diet but the results will be there if you do.
i also combined this diet with the lean gains protocols- intermittent daily fasting, i.e., i went 16+ hours every day without eating, consuming all my cals between 1pm and 9pm. on the weekend in the middle, i fasted 24 hours between fri-sat & sat-sun, consuming all my cals in 1 meal saturday evening and 1 meal sunday evening.
A+
more info
http://www.bodyrecomposition.com/the...-loss-handbook
http://en.wikipedia.org/wiki/Protein..._Modified_Fast
http://www.wannabebig.com/diet-and-n...crash-dieting/