A protocol for rapid fat loss by Lyle McDonald
Lyle McDonald's book Rapid Fat Loss Handbook describes a simple way to lose fat and weight quickly by following some principles applied to athletic physiology.
The protocol, which will be divided into a number of categories according to weight and gender, will require the application of a prior basis, namely.
Knowledge of your LBM
Take a multivitamin daily.
Make sure you drink at least two litres of water a day.
Make sure salt and potassium are available at all meals.
Carbohydrates and fats should not exceed 30g per day.
Consumption of fish oil.
All categories:
Category 1
Men = 15% or less body fat
Women = 24% or less body fat
Getting enough protein
Inactive: 2.5g protein x kg LBM
Aerobic: 2.5-3g protein x kg LBM
Weights: 3.5-4g of protein x kg LBM
There are no cheat days, you need to follow the diet for 11 to 13 consecutive days, and after you finish the diet, you need to eat carbs for 3 consecutive days.
Category 2
Men: 16-25% body fat
Women: 25-34% body fat
Getting enough protein
Inactive: 2g protein x kg LBM
Aerobic: 2.2g of protein x kg LBM
Weight work: 2.5g protein x kg LBM
One cheat meal per week and one carb loading (over 5 hours) per week on training days.
This diet should be followed for 2-6 weeks in a row for people in this category.
Category 3
Men: + 26% body fat
Women: + 35% body fat
Getting enough protein
Inactive: 1.5g protein x kg LBM
Aerobic: 1.8g of protein x kg LBM
Weight training: 2.0g protein x kg LBM
People in this category eat two cheat meals per week, but no carbohydrates.
You should follow the diet for 6-12 consecutive weeks.
Carbohydrate loading
The duration of the carbohydrate loading phase will determine the amount of carbohydrate to consume.
To last 5 hours: 3-6 gr x kg of LBM
Duration 24 hours: 8-12 g per kg of LBM
For a duration of 48-72 hours 4-6 g per kg of LBM
Training and education
You will need to train 2 to 3 times a week, in a range of weights and with a low volume of training, except for the first week when a higher volume will be required to achieve fatigue.
Complements.
Calcium, ephedrine, and caffeine.
If you're new to ephedrine and caffeine, Lyle recommends starting with 10 mg ephedrine and 100 mg caffeine once/day, then if you're taking it properly, up to 20 mg/200 mg once/day, and if you feel good, up to 3 times/day.