Essential Random Gym Thoughts Revisited...

[Spliff]

Damn, first time attempting the Category 1 version of Lyle's Rapid Fat Loss. This might be a staple kicking off diets from now on

I'm in the middle of a 12-day stint. Literally 9lbs lighter since last Sunday with 4 days to go Yes, majority water weight. However, eating 1300-1500cals vs an average 2800 maintanence has to be hitting some significant fat. I don't feel like shyt either like I used to mid-week when I was on UD2. After two lifting sessions, strength still hasn't fallen.

Carb load at the end is gonna be silly

 

[tripleaamin]

I got my ass kicked during my training session this morning.

RDLS weren't too bad. But we did some superset similar to what people do in what he called a max workout.

We did 4 reps of trap bar deads, 8 reps of front squats, 12 reps of lunges & 16 reps of jump squats as a superset. And did that twice, that killed my legs.

 

[Mr210]

TOday I took a break from gym...ate like 5 meals today..I still need to find a gym with a rower

 

[Apollo Creed]

Damn, first time attempting the Category 1 version of Lyle's Rapid Fat Loss. This might be a staple kicking off diets from now on

I'm in the middle of a 12-day stint. Literally 9lbs lighter since last Sunday with 4 days to go Yes, majority water weight. However, eating 1300-1500cals vs an average 2800 maintanence has to be hitting some significant fat. I don't feel like shyt either like I used to mid-week when I was on UD2. After two lifting sessions, strength still hasn't fallen.

Carb load at the end is gonna be silly

aware me on this

 

[OG MudBone]

Seems like nobody in my gym deadlifts at all. I'm the only breh in there that ever really deadlifts.

 

[Spliff]

aware me on this

http://www.ironmagazine.com/ebooks/The_Rapid_Fat_Loss_Handbook.pdf

He's updated it since, though.

But yea, basically for category 1 dieters (<15%bf) you're eating 1.5-2g protein per lean body weight, max 20g fat (3g omega-3 [the EPA/DHA amount combined] is required) and 20g carbs for 11-12 days. Diet break afterwards. Full body, low volume, high intensity training twice a week, 3 or 4 days apart. Cardio not recommended.

Did some carb depletion work to kick it off, been pretty smooth sailing outside of the prolonged soreness. I'm well adjusted to keto diets though, I imagine it'd be terrible for those still needing to experience the metabolic adjustment

I like his idea to start traditional long diets with this to get all the water weight and easy fat out of the way.

 

[The ADD]

http://www.ironmagazine.com/ebooks/The_Rapid_Fat_Loss_Handbook.pdf

He's updated it since, though.

But yea, basically for category 1 dieters (<15%bf) you're eating 1.5-2g protein per lean body weight, max 20g fat (3g omega-3 [the EPA/DHA amount combined] is required) and 20g carbs for 11-12 days. Diet break afterwards. Full body, low volume, high intensity training twice a week, 3 or 4 days apart. Cardio not recommended.

Did some carb depletion work to kick it off, been pretty smooth sailing outside of the prolonged soreness. I'm well adjusted to keto diets though, I imagine it'd be terrible for those still needing to experience the metabolic adjustment

I like his idea to start traditional long diets with this to get all the water weight and easy fat out of the way.

Reminds me of that 10 day induction of less than 30 grams of carbs for CarbNite or Carb Backloading.

Never thought about it but having that in your back pocket is a good tool.

 

[Apollo Creed]

http://www.ironmagazine.com/ebooks/The_Rapid_Fat_Loss_Handbook.pdf

He's updated it since, though.

But yea, basically for category 1 dieters (<15%bf) you're eating 1.5-2g protein per lean body weight, max 20g fat (3g omega-3 [the EPA/DHA amount combined] is required) and 20g carbs for 11-12 days. Diet break afterwards. Full body, low volume, high intensity training twice a week, 3 or 4 days apart. Cardio not recommended.

Did some carb depletion work to kick it off, been pretty smooth sailing outside of the prolonged soreness. I'm well adjusted to keto diets though, I imagine it'd be terrible for those still needing to experience the metabolic adjustment

I like his idea to start traditional long diets with this to get all the water weight and easy fat out of the way.

So I assume you just eat Meat and small veggie services or One meal and like 2 (double scoop) shakes for a week?

And you said Low volume high intensity as in 2 full body workouts in a week with one being low volume and one high intensity? or a low volume workout with short resting periods?

 

[Spliff]

So I assume you just eat Meat and small veggie services or One meal and like 2 (double scoop) shakes for a week?

And you said Low volume high intensity as in 2 full body workouts in a week with one being low volume and one high intensity? or a low volume workout with short resting periods?

I eat 3 times a day, IF style even though its not needed for this diet, just a habit. I have one pretty big bowl of spinach + cucumbers + grape tomatoes topped with lite italian dressing with my first meal along with 16oz of already-baked turkey breast meat (Costco the gawd). Follow up with 16-20oz chicken breasts and cap the night off with 8-10oz tilapia. Multi and fishoil with every meal.

As for routine, here's the sample from his forum:

Here is an example of the type of workout that would be appropriate for someone who was already involved in a training program and wanted to do the Rapid Fat Loss Handbook program.

This fits the guidelines described in the book and would be done twice per week.

***
Sample Full Body Exercise Routine

Exercise Sets Reps RI
Squat or leg press 2-3 6-8 2-3’
RDL or leg curl 1-2 6-8 2-3’
Bench press or 2-3 6-8 2-3’
Incline DB press
Rowing or chins 2-3 6-8 2-3’
Lateral raise 1-2 8-10 1-2’
Biceps 1-2 8-10 1-2’
Triceps 1-2 8-10 1-2’
Weighted crunch 1-2 6-8 1-2’
Back extension 1-2 6-8 1-2’

RI = rest intervals and the values are in minutes.

Full body day 1 I'll Squat, RDL, Bench, BB Row as my compounds.
Full body day 2 I'll DL, Split Squat, Pullup, Inc Bench as my compounds.

 

[winb83]

Seems like nobody in my gym deadlifts at all. I'm the only breh in there that ever really deadlifts.

Deadlifts are difficult and intimidating. If your form is wrong you'll hurt yourself so its understandable most people avoid them.

Its easy to nail squat form because all you have to do is put the bar on your back and simulate sitting down but on deadlifts there's no easy natural motion to keep in mind to keep your form correct.

 

[Teal.]

When you finally see your progressing

 

[50CentStan]

earbuds been broke for over a week now i been in the gym over a week without music

 

[The ADD]

@semtex @GinaThatAintNoDamnPuppy!

What are some good iso movements for side and rear delts?

 

[TLR Is Mental Poison]

I dont do any rear delt work though I probably need to. I like lateral raises with my palms facing back for side delts.

 

[The ADD]

I dont do any rear delt work though I probably need to. I like lateral raises with my palms facing back for side delts.