PDA

View Full Version : My Rapid Fat Loss Journal



littlelou
03-01-2009, 03:49 PM
Hey guys, don't really post much around here but i am long time reader. Just a little background about me, 5'7 180 lbs. Lifting experience is about two years. I'm currently going to start my diet for summer and figured I'd log it. I'm going to try "The Rapid Fat Loss Handbook" by Lyle McDonald.

Now down to the diet. I'm going to be consuming 180 g of protein no direct carbs, and veggies with every meal. My total calorie intake will be about 800 calories a day.

Supplements:
10,000 grams of fish oil daily split evenly with my meals
600 mg of calcium daily
1 multivitamin daily

littlelou
03-01-2009, 03:54 PM
my workout with be an upper lower body split

Workout A: exercise sets reps
Bench 3 6-8
Row 3 6-8
Lat Raise 2 8-10
Curls 2 8-10
Dips 2 8-10

Workout B:
Squat 3 6-8
Dead lift 3 6-8
Calf Raise 3 6-8
Crunches 3 6-8
Back extension 3 6-8


I'll try and post some pictures up tonight too

teeroy
03-01-2009, 03:59 PM
OMG!!! 800 cals/day. Was that a typo?

Good luck. I want to eventually lose a bunch of weight too, but focused on building muscle right now. I'll be tracking this thread to see how it works out and wishing you luck.

littlelou
03-01-2009, 04:01 PM
yeah 800 calories is right. It's going to be suck just coming off a bulk but i wanted to try something new for dieting this time around.

littlelou
03-01-2009, 04:02 PM
the book is actually a really good read, it can be found here... http://www.bodyrecomposition.com/the-rapid-fat-loss-handbook

and just to spice up this log a little big a pictures of the supplements i will be taking

littlelou
03-01-2009, 04:07 PM
http://i44.tinypic.com/24q4ao2.jpg

littlelou
03-01-2009, 05:15 PM
got my meals ready tonight calories were a bit higher than i thought so total calorie intake is probably going to be closer to 1000

Cals Protein Carbs
Meal #1 2.5 cans of tuna 330 65 0
Meal #2 6 oz chicken w/ cheese 250 50 5
Meal #3 Salmon 140 23 2
Meal #4 2 scoops nitrean 220 48 2
940 186 9

meals 1-3 will be eaten with some sort of veggie

jbrin0tk
03-01-2009, 06:47 PM
Good luck to you, man!

lil' power
03-02-2009, 07:43 AM
Good luck, first 3 days are the worse...but it works short term. I had to have some excedrin at hand for those headaches.

littlelou
03-02-2009, 09:13 AM
thanks for the heads up i will be posting pictures later tonight

littlelou
03-02-2009, 01:26 PM
so far so good, little bit hungry throughout the day but nothing bad getting ready to head to the gym after a little meal.
http://i41.tinypic.com/2448j94.jpg

littlelou
03-02-2009, 05:42 PM
Day 1:

Food- Cals 960 P 184 C 20 F 32

Workout

Bent Over Rows
135x8
155x8
170x6

DB bench
55x8
65x8
75x8

OHP
95x8
115x8
125x6

Dips
45lbsx10
60lbsx8

Wide grip pull ups
10@10 assistance
10@9
8@

15 minutes of low intensity cardio on elliptical

littlelou
03-02-2009, 06:03 PM
http://i40.tinypic.com/289lwyv.jpg
http://i43.tinypic.com/2ce2o00.jpg
http://i41.tinypic.com/wr1aok.jpg
http://i39.tinypic.com/33kakj4.jpg
http://i43.tinypic.com/15hbsav.jpg

littlelou
03-02-2009, 06:04 PM
http://i40.tinypic.com/2dakoki.jpg

littlelou
03-03-2009, 10:09 AM
Day 2:
Morning Weight 177.5 lbs
Food- Cals 960 P 184 C 20 F 32
Decided to cook a lot last night due to classes and such so meals were exactly the same as day 1

I don't really have any other input for today. I don't feel sluggish or tired, a little bit hungry in between meals but nothing too bad.