Lyle's Ultimate Diet 2.0 Log

[danny2905]

I know when i'm fasted or in a heavy deficit literally anything hits me 10x harder

Oh ok, guess who's doing 11 days now

Weight: 75.6 - 73.8 - 72.9

Was super lethargic during the daytime and almost didn't go to the gym. I went in the end and got a better-than-expected session. Did squat 140kg 3x3. Must be the Gatorade. I should have tried this the last time I was on RFL. No sign of fatigue at all.

Hopefully my body will be used to the deficit by tmr. Couldn't really get anything done during the daytime the past few days cos I was so tired.

 

[danny2905]

D4

Weight: 75.6 - 73.8 - 72.9 - 72.5

Woke up feeling fresh. I have a few questions if anyone can help me answer:

1) What is the maximum amount of carbs can you get away with on RFL? Konjac Noodles have 1.4gr C per 100gr. Eating 400gr of it would amount to about 5.6gr C and 24kal, which is not bad at all imo.

2) After how many days can you assume that the body has gotten rid of most of the water weight and glycogen, and that from that point onwards the weight loss will mostly be fat?

 

[danny2905]

D5

Weight: 75.6 - 73.8 - 72.9 - 72.5 -72.7

A slight increase. Could be the extra food in my GI tract (I started eating the noodles yesterday). I'm not too worried about it. I need to find other ways to prep my chicken breast. Poach chicken breasts are tender and juicy and all but at this point I want to throw up thinking about it. Shrimp is too expensive

However I'm debating whether I should continue taking the Yohimbine. Will it help A LOT? It makes me too ravenous in the morning. While on UD2 it was fine however coupled with the low calories from RLF it's making the experience worse for me.

Same with the weight and glycogen. Definitely feel you'd be pretty much done by the end of the first week with it, but water retention and fluctuations in the body can be pretty individual as well.

And there I thought it would only take 2-3 days

 

[danny2905]

D6

Weight: 75.6 - 73.8 - 72.9 - 72.5 -72.7 - 72.1

Felt good. The thing about RFL is that you never hungry. Im actually sick of eating so much protein I think I'm gonna do 2-3 shakes tmr.

 

[booneman77]

D5

Weight: 75.6 - 73.8 - 72.9 - 72.5 -72.7

A slight increase. Could be the extra food in my GI tract (I started eating the noodles yesterday). I'm not too worried about it. I need to find other ways to prep my chicken breast. Poach chicken breasts are tender and juicy and all but at this point I want to throw up thinking about it. Shrimp is too expensive

However I'm debating whether I should continue taking the Yohimbine. Will it help A LOT? It makes me too ravenous in the morning. While on UD2 it was fine however coupled with the low calories from RLF it's making the experience worse for me.



And there I thought it would only take 2-3 days

I actually think the y will help a good bit. Strange that it makes you hungry tho as its supposed to (and for me does) the exact opposite.

Like resolve said, about a week should be enough to clear out the "junk" weight. It takes longer than you think just cuz you really dont deplete what everyone assumes even in a very "hard" workout (short of what a legit pro does)

 

[danny2905]

D7:

Weight: 75.6 - 73.8 - 72.9 - 72.5 -72.7 - 72.1 - 71.7

Workout day. Everything went as planned except for DL. Only managed 150kg 3 2 2 instead of 152.5kg 3x3. Mood was good. Just bored of chicken breast and now I'm starting to think of all the food I will get after this

 

[booneman77]

D7:

Weight: 75.6 - 73.8 - 72.9 - 72.5 -72.7 - 72.1 - 71.7

Workout day. Everything went as planned except for DL. Only managed 150kg 3 2 2 instead of 152.5kg 3x3. Mood was good. Just bored of chicken breast and now I'm starting to think of all the food I will get after this

Spices are your best friend haha. Also maybe rotate the ways you make it just for some mini variety. Grilled, baked (with spices), instapot/shredded, etc.

Try not to focus so much on the weight lifted during this time and really work on intention and "feel" for the movements. You'll be plenty tired with even more reasonable weights when you really focus on form and squeeze/stretch

 

[danny2905]

D9

Weight: 75.6 - 73.8 - 72.9 - 72.5 -72.7 - 72.1 - 71.7 - 71.6 - 71.4

Today was more tired than usual. The thought of giving up started to creep in LOL

 

[booneman77]

D9

Weight: 75.6 - 73.8 - 72.9 - 72.5 -72.7 - 72.1 - 71.7 - 71.6 - 71.4

Today was more tired than usual. The thought of giving up started to creep in LOL

just remember:

dont be a pussy haha

 

[danny2905]

just remember:

dont be a pussy haha

LOL exactly the kind of motivation that I need

Yesterday night was rough I was so hungry that I couldn't sleep. Stayed up until 2AM and almost had a Snickers to curb the hunger. Good thing I went for the Diet Coke instead.

D10

Weight: 75.6 - 73.8 - 72.9 - 72.5 -72.7 - 72.1 - 71.7 - 71.6 - 71.4 - 71

One more freaking day!!! Per my calculation, the first day of my refeed I will be eating 1.2kg of white rice Heavennnnn~~~

 

[danny2905]

just remember:

dont be a pussy haha

LOL exactly the kind of motivation that I need

Yesterday night was rough I was so hungry that I couldn't sleep. Stayed up until 2AM and almost had a Snickers to curb the hunger. Good thing I went for the Diet Coke instead.

D10

Weight: 75.6 - 73.8 - 72.9 - 72.5 -72.7 - 72.1 - 71.7 - 71.6 - 71.4 - 71

One more freaking day!!! Per my calculation, the first day of my refeed I will be eating 1.2kg of white rice Heavennnnn~~~

 

[danny2905]

D11:

Weight: 75.6 - 73.8 - 72.9 - 72.5 -72.7 - 72.1 - 71.7 - 71.6 - 71.4 - 71 - X - 69.9

Forgot to weigh yesterday and woke up to a big drop today. Took some photos today and gonna take some more tomorrow after the carb up. Now onto my refeed

 

[danny2905]

11 days apart and 5.7kg difference

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[booneman77]

11 days apart and 5.7kg difference

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very noticeable difference. Partially just the lack of any bloat/fullness (in the abdomen mostly) but def some fat loss as definiton and vascularity are also more pronounced.

 

[danny2905]

very noticeable difference. Partially just the lack of any bloat/fullness (in the abdomen mostly) but def some fat loss as definiton and vascularity are also more pronounced.

Thanks. What would be the most effective abs routine/exercises? I want to focus on chest and abs this upcoming bulk cycles (last cycle was back and I saw noticeable difference).

 

[booneman77]

Thanks. What would be the most effective abs routine/exercises? I want to focus on chest and abs this upcoming bulk cycles (last cycle was back and I saw noticeable difference).

things you can go heavier and progress with just like any other muscle. Cable crunches, weighted situps/crunches, hanging leg raises (can add weight as needed). I personally think that adding a few "easier" exercises that you can REALLY feel helps to make sure you truly burn them out too... abs are meant to take a beating and recover super fast (go figure, you literally use them nearly 100% of the day just to be upright) so you can get nasty with them both from an intensity (go HARD) as well as a time (train them daily or nearly daily) perspective.

I usually try to pair a heavy exercise like cable crunches or weighted hanging leg raises with a "burnout" type exercise like swiss ball situps to hit them both with heavy weight and higher reps. I just add 3-4sets of each to the end of whatever workout I want. Typically I do them 2-4 days/week but if you have a block (say 4-8 weeks) you can give them a little break before and then train them 5-6days/week for that stretch before going back to a much less often setup.

 

[Kindres]

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[booneman77]

What kind of diet did u use?
Сarb?

He was using Lyle McDonald’s ultimate diet 2.0

 

[saylee]

11 days apart and 5.7kg difference

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Great job man! I love the UD2 diet (during, not so much lol) i've done it a couple times to help me get ready for events. I would honestly say it helped me to get in the mindset for prep, (prep just drains me because it's usually longer than 6-8 weeks) the massive carbs definitely a saving grace lol.

I actually just started up again to get ready for a vacation in March. Keep at it man, you're putting in work.

 

[danny2905]

Great job man! I love the UD2 diet (during, not so much lol) I've done it a couple of times to help me get ready for events. I would honestly say it helped me to get in the mindset for prep, (prep just drains me because it's usually longer than 6-8 weeks) the massive carbs definitely a saving grace lol.

I actually just started up again to get ready for a vacation in March. Keep at it man, you're putting in work.

Do you keep a log? I'd love to follow your journey. I personally love UD2 more than RFL but I find that unless I have a lot of free time the complexity of the diet/training is just too much for me to handle (or maybe I just need to work on my time management lol).

 

[danny2905]

Just logged back in to say that I have started another bout of RFL. Started on Monday and currently on my third day. Doing CAT2 this time since I'm obv wayyy above 15%bf after all those holidays. Planning to do it for at least 3 weeks but no more than 4 weeks, with as few free meals/refeeds as possible.

Quick question, is it a bad idea to take ecstasy during this time? I have this event on Saturday, which ticket already paid for a month ago, that I plan on going with some friends (we'll prob roll). FYI before any of you freak out, I'm in Taiwan so it's safe to party. My plan for Sat is to work out in the afternoon, then go to the event at night, and then do a refeed the next day (which I hope might somewhat reverse the damage lol). Thoughts?

 

[booneman77]

Just logged back in to say that I have started another bout of RFL. Started on Monday and currently on my third day. Doing CAT2 this time since I'm obv wayyy above 15%bf after all those holidays. Planning to do it for at least 3 weeks but no more than 4 weeks, with as few free meals/refeeds as possible.

Quick question, is it a bad idea to take ecstasy during this time? I have this event on Saturday, which ticket already paid for a month ago, that I plan on going with some friends (we'll prob roll). FYI before any of you freak out, I'm in Taiwan so it's safe to party. My plan for Sat is to work out in the afternoon, then go to the event at night, and then do a refeed the next day (which I hope might somewhat reverse the damage lol). Thoughts?

same comment as before, just that you should expect it to hit you HARD since cals are low... otherwise, have fun

 

[danny2905]

haha th

expect it to hit you HARD since cals are low

Ha, just what I wanted to hear. Been a long time.

 

[MuscleK]

Meal planning is also helpful

 

[danny2905]

Quick update: it has been two weeks and the diet has been smooth sailing so far. No real hunger. Weight has been coming off steadily averaging about 2kgs/week. Strength has gone up a bit actually in the gym. Hopefully, I can stick with it for another two weeks.

I just have a concern, which seems to pop up every time I'm on my cut, which is about my hip bones. My shape is similar to the first photo. The hip bones protrude around my belly button giving me an hourglass shape. So I have basically given up on having a V-tape and have been researching for ways to make the hourglass shape less prominent. Ppl say that I should work on my back and mid delts, but, as long as my waist is still smaller than my hip bones, having a wider back would just make the hourglass figure sticks out even more, no? And the only logical way I could think of is getting my waist to be the same size as the hip bones (like pic 2&3). Basically from the lower insertion of my lat it goes straight down, instead of going inward, if you know what I mean. So my question is: What exercises would be most effective to add mass to fill up that area and at what frequency can I train my obliques?

Thanks in advance for any input guys.

 

[danny2905]

Meal planning is also helpful

It's in Lyle's book The Rapid Fatloss. I just followed what he said in there. Worth a read.
For me personally, I only consume chicken breasts and protein shakes to keep things simple. It's a boring diet with not many choices of protein choices (of course, if you like white fish or have money to spend on shrimps, then it'd be better). For me though, I have found a simple cooking method for the chicken breasts so that I can have them every day.

 

[booneman77]

Honestly the best thing you can do to “change” your shape is to add size everywhere. When you start packing on muscle, the bone structure gets buried a bit (especially something like hips). You need upper body mass (back chest shoulders) and some heavy blocky abs and you’ll never see those hip bones again.

All the pics of other you have have a ton more muscle all through their torso which is what makes their shape the way it is

 

[danny2905]

Honestly the best thing you can do to “change” your shape is to add size everywhere. When you start packing on muscle, the bone structure gets buried a bit (especially something like hips). You need upper body mass (back chest shoulders) and some heavy blocky abs and you’ll never see those hip bones again.

All the pics of other you have have a ton more muscle all through their torso which is what makes their shape the way it is

I understand that adding mass everywhere would help but given that I'm a natty, the amount of lean mass I can add every month is limited, I want to focus on the body part that would have the biggest impact on my physique (in this case, according to my logic, is the obliques).

For the past couple of months, what I have been doing, is that I would focus on two body parts (1 lower 1 upper, substantially increase volume and frequency) and the rest I train at maintenance volume. I would keep this schedule for about 1-1.5 month and then switch. With this training scheme, I have seen visible results in the parts that I focus on, compared to when I train every body parts equally and have the small amount of muscle mass added equally everywhere. With the latter it just takes much longer to see any changes.

 

[booneman77]

I understand that adding mass everywhere would help but given that I'm a natty, the amount of lean mass I can add every month is limited, I want to focus on the body part that would have the biggest impact on my physique (in this case, according to my logic, is the obliques).

For the past couple of months, what I have been doing, is that I would focus on two body parts (1 lower 1 upper, substantially increase volume and frequency) and the rest I train at maintenance volume. I would keep this schedule for about 1-1.5 month and then switch. With this training scheme, I have seen visible results in the parts that I focus on, compared to when I train every body parts equally and have the small amount of muscle mass added equally everywhere. With the latter it just takes much longer to see any changes.

If you're only gonna focus on two body parts, its legs and back. These are FAR and away the biggest muscle groups and will do more for your whole body physique than anything. They will help build the other muscles by default (since they require some serious compound moves anyways) as well as burn way more cals having more muscle there. They also (simply due to size) have the most potential for growth in anyone.

 

[danny2905]

If you're only gonna focus on two body parts, its legs and back. These are FAR and away the biggest muscle groups and will do more for your whole body physique than anything. They will help build the other muscles by default (since they require some serious compound moves anyways) as well as burn way more cals having more muscle there. They also (simply due to size) have the most potential for growth in anyone.

The body parts got switched out after about 6 weeks. Before the diet I was focusing on Chest + Hams + Glutes, and my focus after the diet will be Quad + Back + Obliques. I like training this way because I can see improvements faster in the targeted muscle groups, plus I get to do new exercises every six weeks, which keeps the gym fun for me.

So yeah the same question still stands, any particular obliques exercises that would help me fill that hourglass gap fast, given I train with enough volume and frequency?

 

[booneman77]

The body parts got switched out after about 6 weeks. Before the diet I was focusing on Chest + Hams + Glutes, and my focus after the diet will be Quad + Back + Obliques. I like training this way because I can see improvements faster in the targeted muscle groups, plus I get to do new exercises every six weeks, which keeps the gym fun for me.

So yeah the same question still stands, any particular obliques exercises that would help me fill that hourglass gap fast, given I train with enough volume and frequency?

Id suggest something like loaded carries with imbalanced weight (say a 45lb db on one side and a 70lb on the other). This will not only work your obliques, but the whole body so its a good double tap

 

[P.brow17]

The body parts got switched out after about 6 weeks. Before the diet I was focusing on Chest + Hams + Glutes, and my focus after the diet will be Quad + Back + Obliques. I like training this way because I can see improvements faster in the targeted muscle groups, plus I get to do new exercises every six weeks, which keeps the gym fun for me.

So yeah the same question still stands, any particular obliques exercises that would help me fill that hourglass gap fast, given I train with enough volume and frequency?

Obviously I’m super late to this but this was a sick log bro. I ran 2.0 a few years back with insane results. Nowadays I always make a point to incorporate his fasted cardio protocols into my cutting cycle at a min

 

[xR1pp3Rx]

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