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thanks to those that helped, page 3 with 2 weeks til ho... - Apr. 22 2008 17:50:21
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carl19
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this isnt your typical crash diet post, im always battling to loose fat however my girlfriend has just sprung a possible holiday on me for 4 weeks time and im more than four weeks from a holiday body
Anyway i was considering a drop of 1500 calories a day which equates a 3lb a week body weight loss, hopefully mostly fat.
I was wondering how safely this can be done regarding muscle loss and how long before detrimental effects kick in (metabolic slowdown and rmr slow down ect..)
if it seems doable ill post more diet and exercise plans
Thanks
< Message edited by carl19 -- May 14 2008 22:27:10 >
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RE: FAO NIGE or other experts - Apr. 22 2008 18:02:23
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Eric Marks
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check out Lyle McDonalds PMSF diet
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RE: FAO NIGE or other experts - Apr. 22 2008 18:08:07
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Eric Marks
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It's a crash diet- i think it only contains some protein and very little EFAs and thats it
take a look at it, it's very interesting
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RE: FAO NIGE or other experts - Apr. 22 2008 18:13:41
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carl19
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i wouldnt want to really risk loosing muscle more than necessary
im about 22%bf so am safer than most and im willing to increase exercise to whatever is recomended and then start taking away from diet
ill have a good read when i get chance
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RE: FAO NIGE or other experts - Apr. 22 2008 18:25:44
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FrankenJim
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I would hazzard a guess and really upping SSCV or Hit to Targert fat, but then i know very little, but thats what i would do.
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RE: FAO NIGE or other experts - Apr. 22 2008 18:32:53
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carl19
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cheers for the input, any more HIT and i wont recover however there is room for some sscv in the morning. i could go for the hour without loosing muscle if i kept enough carbs in the whole diet i suppose
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RE: FAO NIGE or other experts - Apr. 22 2008 18:43:34
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R3261
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how much are you wanting to lose?
PSMF on off days
make sure you up the calories to support training/ recovery on w/o days
shouldn't lose any muscle
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RE: FAO NIGE or other experts - Apr. 22 2008 19:23:00
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Eric Marks
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no muscle loss?
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RE: FAO NIGE or other experts - Apr. 22 2008 20:39:59
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carl19
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as much as possible in that time period without detrimental effects
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RE: FAO NIGE or other experts - Apr. 22 2008 20:45:43
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richsINS
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Why not just follow a "normal" lower carb/fat diet, with decent protein intake. I achieve 2lbs weight loss a week usually, larger people will lose larger ammounts.
PSMF diet is torture IMO, but good luck to you - Faster you want it, more painfull and potentially catabolic it is 
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RE: FAO NIGE or other experts - Apr. 22 2008 21:03:35
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carl19
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i want about 3lb per week
i do a 4 day split
and i run on my off days really pushing it, so that every day has some intense exercise and i am eating lots of wholesome clean food and maintaining weight so im guessing that cutting out fat and lowering carbs a bit as well as adding lots of morning sscv should work.... gulp
i need carbs for the amount of intense work i do, but at least they are being used....
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RE: FAO NIGE or other experts - Apr. 23 2008 10:02:41
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DC77
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carl19
I asked a similar question some time ago...BigLes gave a response.
I did not carry out his advice but on face value it was a good response.
Link http://www.muscletalk.co.uk/m_179399/mpage_1/key_/tm.htm#179399
Good Luck
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RE: FAO NIGE or other experts - Apr. 23 2008 12:04:00
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carl19
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quote:
ORIGINAL: Big Les
How much do you want to suffer?
You could do a lot bodyfat wise if your body plays along with you.
If you want something pretty dramatic,
Drop carbs to 100g-150g a day max
Take your protein to 2g per lb of bodyweight - and make sure your fat intake is as low as possible. Supplement with 5g of cod liver oil a day for essential fatty acids.
Do cardio twice a day 5 days a week for 40 mins to an hour each time.
Make sure you dont limit sodium or water.
There you go.
big les
response is from a trusted source, can anyone comment on this and how it could be varied slightly to allow for intense exercise i do:
4 days weights
2days running 30mins intense
1 game of football intense
should i bump it up to 200g carbs and time them around the activities?
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RE: FAO NIGE or other experts - Apr. 23 2008 12:48:15
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Nigeepoo
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quote:
ORIGINAL: carl19
22%nige so a safer bf for muscle loss i believe That's correct. As your BF% reduces, you'll have to cut more slowly to retain muscle.
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RE: FAO NIGE or other experts - Apr. 23 2008 13:11:32
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Nigeepoo
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quote:
ORIGINAL: carl19
how about the above nige with regards les post? Suffice it to say, I don't agree! I think that carbs are too low for resistance training. The brain alone uses ~140g of carb a day (unless in ketosis). Protein is too high...a lot of it will be turned into expensive glucose (which overcomes the lack of carbs) & expensive wee. As for fats, 10g a day of fish oils would be better than CLO.
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RE: FAO NIGE or other experts - Apr. 23 2008 13:14:58
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carl19
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cheers nige so what carb intake would you reccomend me for rapid fat loss taking into account my exercise and can i get fish oils from the chemist as i only have flax seed and tinned fish in the cupboard
i will alter according to how i feel on the diet as i dont want to go keto
thanks
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