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.