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Podcast version:
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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). Insta: @ssdabel
Navigate between the topics:
10:30 - How fast can we go?
20:22 -Cyclical diets and calorie cycling and their real benefits
34:25 - the importance of practicing maintanance
38:22 - will you be a different person once you loose the fat?
42:45 - how to set-up a cyclical diet
48:50 - how people respond to non-linear diets differently
53:00 - low calorie days during bulking
58:15 - the annoying skinny-fat (transition) stage at the beginning of fat loss and why it happens
Lyle's my favorite diet guy. I learned a lot from him. Tested it on myself. The strategies worked. I have lost 46 lbs. I'm still just weight training, eating about 2500 calories a day on average, having refeeds every now and then, using fasting days, full on cheat days on occasion, and have continued to lose weight and keep my sanity. Maintenance is the most important part. It's taken me a few years, but I've kept the weight off by eating maintenance when I take a break rather than relapsing into bad eating. It's been fairly easy to do now that I take my time. It used to be that I would lose weight, if it didn't happen quick I'd quit and fall back into the old habits. Now I see my diet as more of a natural way of eating that improves and maintains my health and weight. Another great interview.
Have you done rfl? What do you eat on this diet? Salad and chicken?
I'm really sad this informative video is not getting 1 million views
Cheers for featuring Lyle McDonald, he is a super guest to have on your upload.
😊
My rapid weight loss helped me to keep off 50 pounds after over 4 years from losing the weight! I have lost close to 30 more pounds since my first weight loss, but I keep gaining back 10 or 20 pounds over and over again. The Omad Outlaw 🤠
The best mind in the fitness game
This vid is a certified hood classic.
Another really good pod, Abel. The bit about an individual with evenly spread fat disposition losing 10-15 lbs without noticing much difference hit me right in the feels.
thanks bro! and yeah, I think many of us know how that is
I think that the main reason people struggle to maintain their diet is societal pressures and over stimulation. The ads are constantly telling us we need to try this and that food to be happy and have a good life. Mostly diet fails are during holidays and or watching too much TV
I’m starting PSMF today to kick start my quarantine fat loss. Did it a few years ago and loss and kept off the weight. The eight only came back after a year of poor behaviors on my end.
What success did you get..planning on starting psmf
Great interview and discussion.
I'm the guy who it all shows up at once. It fucking sucks.
My legs will be shredded, my shoulders and arms will be shredded...but almost all my abs and lower back are covered in the most ridiculously stubborn fat. I go from almost 0 abs to a full six pack at around 12%. Once I go above that, the abs go bye bye.
Great info
Thanks Abel I watched that episode several times, I love what you're doing, keep it up! - Charles
Great one again! Thanks a lot Abel! - Charles
"If it tastes good spit it out" fucking dead 😂😂
A used book of Lyle McDonald’s Rapid Fat Loss Handbook costs nearly $200!
Get the ebook.
Don't buy it on Amazon! Get it from his website $37!
He didn't mention how fast can cut without losing any muscle mass or minimizing muscle loss.
Rania Shaukat Lyle and Martin MacDonald preach to diet as aggressively as someone can sustain and as long as you keep protein high and maintain training intensities, you’ll lose negligible amounts of lean body mass (unless you’re very lean, of course). The basic formula they use is to divide your body-fat percentage by 13-15, the answer to this is the percentage of your body weight you can comfortably lose per week without any detriment.
Have you done rfl? What do you eat on this diet? Salad and chicken?
Just lean foods like ground beef, chicken breast, protein shakes, ect.
55:30
Great interview! Question- what should you do with your diet when you deload on a cut?
Y Fish It depends on how you deload. If you decrease volume AND intensity I would recommend doing maintenance for the deload week. If you only decrease volume but keep intensity the same I would treat it like any other week.
I have a diet break/maintenance week when I deload. Helps recovery and fatigue reduction.
Awesome podcast
Whats the secret to RFL?
Need it broken down to its simplest form...
17:11 lol
I cycle a lot should I just do cycling two times a week on maintenance calories?
Your maintenance calories go up based on your activity level. If you want to cycle more than two times a week increase your calories accordingly and this will be your new maintenance.
So what do yall eat on this diet. Straight salad and chicken?
Pretty much. Or I am going to do baked chicken, broccoli, and cauliflower. Its bland, boring, but effective.
@@youngrevival9715 I did a salad with 30cal dressingand chicken last night and fairlife. Came out to 1000cal. Its hard to see how people do 600-800cal. I have to hit 175g protein.
Yep. It's hard. It sucks. One reason I just do broccoli and cal, I use hot sauce. Just works for me. You read the book right?
@@youngrevival9715 I did read it. I didnt see where he said what veggies are ok to eat tho but I'll try that actually. Prob wont be too bad with Frank's red hot sauce or taco bell sauce. I'm only running rfl 2-3 times per week then doing 1300-1500cal on rest of the week except on heavy lifting days and the day before I'll do 2400-2800cal. It's been working, haven't lost strength yet and done to 240 pounds from 290 lbs. Hows your gym performance?
@@xxk4rilsxx the pdf I have it's at the end of page 32. My book is a little older. He says unlimited greens. He changed that to yes s lot you can eat
. But not like 50 cups of broccoli. Some people took his statement to the extreme.
could glycine after a meal cause more fat loss? Due to fast assisted digestion due to causing bile secretion and glucogon release?
I am curious - how does Glycine work in this context? I am getting huge benefit from Glycine for lowering blood glucose and better sleep quality (3g bedtime or 30 minutes before dinner).
I am going to say...NO. One thing glycine does is it raises insulin levels -- which would halt fat loss at the current moment (I know it's CICO) but IME it didn't do anything for me and probably reduced my energy out. It kind of soothes me (I am guessing due to the digestion benefits). I noticed better results from actual protein in food (like chicken breast, lean cuts of red meat, etc.) than glycine. Glycine is good though for hair skin and nails so may want to wait until after getting lean to incorporate it.
RFL there is no other way.
Have you done rfl? What do you eat on this diet? Salad and chicken?
@@xxk4rilsxx I used to have the book. I think it was alot of lean meat and no calorie seasonings, along with as much veggies as you can eat.
Feel like its unbelievable that someone over 26% fat can do Rapid fat loss and have 1-2 free meals... those free meals can do a lot to cancel out?
Want to lose weight? Don't eat processed foods and sugar (or greatly limit them). Cook your meals. Drink water. Limit carbs at night. The end.
Nope. Not enough for me, nor was keto. Metabolisms, gender and age all play a part in people's diversity; more options needed for many.
Do carbs act differently at night or am I missing something?
@@robbhensel7842 carbs don't, humans act differently at night 😂
That gets you only so far though. For overweight individuals that's a great advice of course. If you're looking to cut below 10% bf you need to develop new strategies to shed those last pounds.
A deficit is a deficit doesn't matter when you eat your carbs/fats/protein
I have tried all sorts of eating regimes (in the past) but for the last decade I have found OMAD to be very beneficial.
Something I would have thought totally bonkers and only for the deranged and loony in the community.
Caveat.
Recent uploads I have come across by Dr Donald Layman is making me re-evaluate my approach.
Never too good to take the ostrich head in the sand approach to new information.
Thank you for uploading and sharing.