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

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


    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.
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    Stats and Pics


    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.
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    Sounds like hell lol
    Always willing to learn :D
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    Can't wait to see your results brotha! Give it hell.

    218! Niceee. I am sure you added some muscle along the way.
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    Quote Originally Posted by BigRigg View Post
    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.

    Quote Originally Posted by Frank Reynolds View Post
    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...

    Quote Originally Posted by Onlychevy6 View Post
    In for this brother.
    Thanks Jeff!
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    Quote Originally Posted by 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.
    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.
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    Interesting concept here. I will be following
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    Protein Sources and amounts.


    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
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    Yummy.
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    Quote Originally Posted by MrKleen73 View Post
    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!
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    I've got to watch this ride. Good luck, bro!
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    Quote Originally Posted by FL3X MAGNUM View Post
    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.

    Quote Originally Posted by oufinny View Post
    Subbed.
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    Quote Originally Posted by Onlychevy6 View Post
    Yummy.
    Yep! Dry except for seasoning and maybe some picante and stuff.

    Quote Originally Posted by mattrag View Post
    Subbed bro!
    Kill it!
    Matt what up playa? Glad to have you here too.

    Quote Originally Posted by Frank Reynolds View Post
    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.

    Quote Originally Posted by BoneDaddy View Post
    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.
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    In this one for sure man. Hope it works out well.
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    i'm pondering a hard crash diet as well for myself, as I want to be looking better for the Arnold
    This space for rent

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    Really interested in how this goes for you Kleen! Subbed brother!
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    I have always wondered about such a thing. Good luck and I will be following!
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    Quote Originally Posted by houstontexas View Post
    In this one for sure man. Hope it works out well.
    Thanks Brother
    Quote Originally Posted by FlawedGrunt View Post
    Good Luck brotha! SUbbed in!
    Grunt! Nice to have ya in here man.

    Quote Originally Posted by EasyEJL View Post
    i'm pondering a hard crash diet as well for myself, as I want to be looking better for the Arnold
    Love it! Yeah I have just gotten fed up and need something intense and challenging to get my mind back into the "Go Mode" instead of the cruise mode.
    Quote Originally Posted by RickRock13 View Post
    Really interested in how this goes for you Kleen! Subbed brother!
    Me too it is always nice to start something different and exciting.
    Quote Originally Posted by biglifter85 View Post
    I have always wondered about such a thing. Good luck and I will be following!
    Yeah, I have read a few and like what he has to say about protein sparing and what not.
    Quote Originally Posted by LiveToLift View Post
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    Quote Originally Posted by Rosie Chee Scott View Post
    You know I'm watching, Chris Got a copy of the book to read through as well, since it looks interesting.

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    Good stuff, it is not a long read at all. From what I can tell it is as sound of a crash diet approach as I have ever seen.
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    So how was your first day training with the new diet. Mine was ok definetily could tell I was carb depleted. lol
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    Quote Originally Posted by MrKleen73 View Post
    Good stuff, it is not a long read at all. From what I can tell it is as sound of a crash diet approach as I have ever seen.
    Yeah, I read it during the rare quiet and unbusy time at work this morning. Was definitely interesting. I'm tempted to give it a shot, if only for a couple of weeks, before the refeed (since I'd be Category 1), if the last couple of weeks had not shown me that "dieting" does nothing for my body, going backwards or making minimal progress, only to go backwards again. But, considering it, as I start back on all my staples tomorrow, and they have been missing since my injuries in December.

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    Quote Originally Posted by Rosie Chee Scott View Post
    Yeah, I read it during the rare quiet and unbusy time at work this morning. Was definitely interesting. I'm tempted to give it a shot, if only for a couple of weeks, before the refeed (since I'd be Category 1), if the last couple of weeks had not shown me that "dieting" does nothing for my body, going backwards or making minimal progress, only to go backwards again. But, considering it, as I start back on all my staples tomorrow, and they have been missing since my injuries in December.

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    Go for it Rosie. I am doing it as well I am using the Category 3 even though I am almost in the Category 2.
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    For the PSMF he suggests to do no exercise right? Or at most 30-45 minute SS cardio? I read it A LONG time ago. But yea it should work. I have done a diet similar to that and it worked... granted I was still not even as lean as I am now eating 3k+ cals a day working out only 3x a week with no cardio.... But I'm a lot smarter with food choices.
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    really interested to see hwo this go, i relaly liek teh set up, good luck!
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    Good luck w/ this, Kleen!!! Gonna have to chech this book out!!
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