Kleen Crashes Head first into fat loss using Lyle McDonald's Rapid Fat Loss Handbook.

[MrKleen73]

Okay today marks the beginning of my Crash Diet. I am going to be incorporating the Crash Diet from Lyle MacDonald's Rapid Fat Loss Handbook into the Lean Gains 16/8 windows. I let myself get a bit out of control recently and to bring things back in under control and kick start my discipline again I am going to do Lyle's Crash Diet. I won't go to into it right here but basically it is 1-1.5 g protein per lb of LBM. You take in as little trace carbs and fat as possible other than 6 fish oil caps a day and a multi-vitamin.

Now being that I am already still decently in shape, I will only be doing 1 short round of the diet which will be 11 days of extremely low cals, and carbs somewhere in the 1200-1400 cals range. After which I do a 3 day carb up where I take in about 800 carbs one day 400 the next and say 200 the 3rd day at which point I will begin eating maintenance for 2 weeks before dropping cals again which will only be a small drop to get the fat moving again and I will spend the rest of the diet in a more relaxed dieting mode.

Basically I will eat 3 times on weight training days.

Will look like this:
4AM, 6AM, 8 AM, 10 AM aminos 12:00PM Break fast with 100g protein 20 of it coming from fat free cottage cheese, 3:30 PM 50-60 grams protien, dinner 100 grams protein 20 coming from cottage cheese.

I will eat 2 times on cardio days.

Will look like this:
4AM, 6AM, 8 AM, 10 AM, 12:00 PM and 2:00PM aminos 3:30PM Break fast with 100g protein 20 of it coming from fat free cottage cheese, 7:00 PM Dinner = 100 grams protein 20 coming from cottage cheese. I can take my protein all the way to 250 here also if I want to but for now going with 200 on off days.

In theory I should lose anywhere from 11-20 lbs total bodyweight and 4-7 lbs of actuall fat mass in the 2 week period with minimal if any muscle loss. I am hoping this gets me down to where I prefer to be and then I can diet down to however lean I want once I have given myself this headstart.

I weighed myself this morning and was 218 lbs. A decent amount of this is water and glycogen from all the festive eating last week I would put my hovering weight around 212, but tipping the scales at 218 right now. I will take some pics either tonight or tomorrow and look around some more for my calipers. I will also take a couple measurements.

[MrKleen73]

Stats and Pics

2/6/2012 Starting Weight 218 lbs. I will try to get some measurements and before pics tomorrow morning.
2/7/2012 Weight is 215, waist measurement this morning was 38 inches just above belly button. I am big, I haven't been this big in a while.

[BigRigg]

Sounds like hell lol

[Frank Reynolds]

Can't wait to see your results brotha! Give it hell.

218! Niceee. I am sure you added some muscle along the way.

[Onlychevy6]

In for this brother.

[MrKleen73]

Sounds like hell lol

Yeah it does, but sometimes it is fun to go to hell and turn on the heat just to forge a stronger you.

Can't wait to see your results brotha! Give it hell.

218! Niceee. I am sure you added some muscle along the way.

Yeah that 218 is definitely a lot of glycogen but I have definitely added a little muscle while getting fat. I don't look as bad as I would have expected for 218 lbs. Shoulders are thick and round, arms are up almost 1/2 inch right now. Legs are feeling pretty thick too. Unfortunately so is the waist line...

In for this brother.

Thanks Jeff!

[Onlychevy6]

Can't wait to see your results brotha! Give it hell.

218! Niceee. I am sure you added some muscle along the way.

Yes he did add some muscle. I was able to see him over the weekend and he looked solid. Like a built brickhouse. To me he looked thicker in the chest and his arms were definitely full. I was in awe.

[FL3X MAGNUM]

Interesting concept here. I will be following

[MrKleen73]

Protein Sources and amounts.

12 oz chicken breast
Protein 78.54 g
Fats 4.23 g
carbs 0g

12oz Tilapia
Protein 72 g
Fat 6g
Carbs Og

12oz Pork Loin
Protein 72g
Fat 12
carbs 0

12 oz Salmon
Protein 73.5g
Fat 20.5g
Carbs 0

12 oz Sirloin
Protein 75.6g
Fat 12g
Carbs 0g

1 cup fat free cottage cheese
Protein 26 g
Fat 0g
Carbs 10g

1 scoop Syngex Protein Powder
protein 20
Fat 1.5
Carbs 2
4 scoops Syngex Protein Powder
80 grams protein, 6 fat, and 8 carbs.

MRM protein powder 1 scoop
Protein - 22g
Fat - 3g
Carb - 3g

3.5 scoops
77p, 10.5f, 10.5c

[oufinny]

Subbed.

[Onlychevy6]

Yummy.

[mattrag]

Subbed bro!
Kill it!

[Frank Reynolds]

Yeah that 218 is definitely a lot of glycogen but I have definitely added a little muscle while getting fat. I don't look as bad as I would have expected for 218 lbs. Shoulders are thick and round, arms are up almost 1/2 inch right now. Legs are feeling pretty thick too. Unfortunately so is the waist line...

My waist is up like 2" or so as well, however my skinfolds have not increased much at all. I think with all the added food, and bloat it just inflates the waist measurement. As long as I can still see remnants of of abs I am going to push on..lol

In for pics!

[BoneDaddy]

I've got to watch this ride. Good luck, bro!

[MrKleen73]

Interesting concept here. I will be following

Thanks I put a lot of faith in what Lyle says. All of his diets have worked well for me. I need something extreme to kick my mind out of the placating funk I was in so this is my plan.

Subbed.

Glad to have you!

Yummy.

Yep! Dry except for seasoning and maybe some picante and stuff.

Subbed bro!
Kill it!

Matt what up playa? Glad to have you here too.

My waist is up like 2" or so as well, however my skinfolds have not increased much at all. I think with all the added food, and bloat it just inflates the waist measurement. As long as I can still see remnants of of abs I am going to push on..lol

In for pics!

Yeah that is more than likely just visceral fat. I tend to carry quite a bit of it myself. So I can put on a lot of weight and still have a little bit of abs showing but my waist line is thick like an oak. Right now the shadows of abs are so minor they may just be a memory and not a reality. LOL I get that turtle shell look before my abs completely go into hiding. My gut just gets fat but the subcutaneous fat does not really get much thicker.

I've got to watch this ride. Good luck, bro!

Thanks Brother, should be fun. I like the idea of keeping more mass. I think with me infusing my fast periods with the aminos plus the high protein I should be able to maintain my muscle mass or most all of it. I am of course not counting in the weight that will come off from water and glycogen. As a matter of fact after my final carb up I should be full of glyco too so we will really see how much I lost.

[houstontexas]

In this one for sure man. Hope it works out well.

[FlawedGrunt]

Good Luck brotha! SUbbed in!

[EasyEJL]

i'm pondering a hard crash diet as well for myself, as I want to be looking better for the Arnold

[RickRock13]

Really interested in how this goes for you Kleen! Subbed brother!

[biglifter85]

I have always wondered about such a thing. Good luck and I will be following!