Starting The Rapid Fat Loss Handbook

**spieman** · 15-07-2010 03:51 PM

@James

Thanks for the uinput mate. I'll hopefully get my supplements very soon so no worries there. I think Im pretty okay with my diet apart from the carrots but everything else seems to be okay and Im seeing some good returns. Im just a bit weak in the gym and the pool though.

**James** · 15-07-2010 04:04 PM

You should be keeping at least 80-90% of your strength. I would highly advise working out your totals (nutrients), even if it's just to check they are adequate and that you can look back and see what totals you were using at the specified time and if you will function better on altered levels for the future etc etc.

**Tauren** · 15-07-2010 04:11 PM

Drop the carrots, bro

Quote

Originally Posted by James

You should be keeping at least 80-90% of your strength.

Stupid question here, but...how do you define strength? I've been thinking about this, and I'm not actually sure.

One way would be your 1RM, but RFL is not really the time for that. Would you just use the total number of reps you can do across the 2-3 sets? Or is it that you should be able to do the same number of reps, but at 80-90% of the weight?

Doesn't matter too much, but I would be interested to know. Whilst I hit a couple of PBs on RFL last time, 1-2 of my lifts really went backwards more than I thought they should have, but I had nothing to really benchmark.

**JustCharlene** · 15-07-2010 04:13 PM

Whoa, I just made Hodi's cottage cheese stuffed mushroom recipe and it was great. I changed it a little: I put chilli, onion and garlic in through the cottage cheese. The cottage cheese was Longley's Virtually Fat Free kind - it is 0.1% fat and 2.6% carbs. Can I post a picture in here? *tries*

**spieman** · 15-07-2010 04:24 PM

@james I think measuring my nutrients is a good idea. I need to find out exactly where I am. How many times do you go to the gym and is it your usual hardcore session or do you tone it down?

**James** · 15-07-2010 04:35 PM

On RFL I would go twice a week, full body program each session 4-5 lifts of 2-3 sets of 4-6 reps - nice and heavy, you aren't building muscle only retaining it so there is no need for any more work, plus the set and rep ranges allow you to keep or possibly even add strength.

I then do 2 sessions of swimming for an hour (or another light cardio activity), try and do them fasted right before my first meal of the day to really hit at the stubborn fat receptors in the lower abs and back, amongst other advantages to fasted steady state training.

**JustCharlene** · 15-07-2010 09:13 PM

Man, I'm hungry

**JJJB2010** · 15-07-2010 09:29 PM

Drink Water! Lots of it

**JustCharlene** · 15-07-2010 09:35 PM

i'm trying i'm trying

i'm telling myself the first few days will be the worst. it's pretty hard going. respect to those of you who have gone through this already or are doing it now. i'm already looking forward to my free meal lol

edit: also, let me be very unladylike for a second and say one word: wind.

**JJJB2010** · 15-07-2010 09:48 PM

good stuff

just got back from footie not as tired as last week, but tired none the less.

Can't wait for my 5 hour 'social' window so to say, get my results 2morrow for uni so having a bit of a gathering in the evening.

So just to clarify, 50g max fat - unltd carbs and aim to get protein in before hand (say at least 50% of requirement) and then get rest protein from 'refeed'?

Probably consist of a curry, rice, naan bread thats it to be honest and my soul helper Diet Coke!

Don't fancy a big carb bloat making my chest and abs all puffy again lol