🔖 Rapid Fat Loss Protocol from Lyle McDonald
In the book Rapid Fat Loss Handbook Lyle Mcdonald shows a simple way to lose fat and weight quickly and if some principles applied to the specific physiology of the athlete are followed, the least amount of muscle mass possible will be lost, this protocol is very useful in face a minicut in the middle or end of the volume phase.
📝The protocol that will be divided into several categories according to weight and sex will require that a previous basis be applied.
✔️Know your LBM.
✔️Consume a multivitamin daily.
✔️Drink at least two liters of water daily.
✔️Consume salt and potassium at all meals.
✖️The maximum of carbohydrates and fats cannot exceed 30g per day.
✔️Consume fish oil.
Categories:
Category 1
🧑🏼Men = 15% or less body fat
👧🏼Women = 24% or less body fat
Protein intake
💤Inactive: 2.5g protein x kg LBM
🏃🏻Aerobic: 2.5-3g protein x kg LBM
🏋🏻Weights: 3.5-4g of protein x kg LBM
People do not have cheat meals, they must follow the diet 11-13 days in a row, and once finished, do a carbohydrate load for 3 days in a row.
Category 2
🧑🏼Men: 16-25% body fat
👧🏼Women: 25-34% body fat
Protein intake
💤Inactive: 2g protein x kg LBM
🏃🏻Aerobic: 2.2g of protein x kg LBM
🏋🏻Weight work: 2.5g protein x kg LBM
People have one cheat meal per week, and one carbohydrate load (spanning a 5 hour period) per week on a training day.
People in this category should follow this diet for 2-6 weeks in a row.
Category 3
🧑🏼Men: + 26% body fat
👧🏼Women: + 35% body fat
Protein intake
💤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 have 2 cheat meals a week, but they do not have a carbohydrate load.
❕They should follow this diet for 6-12 weeks in a row.
🍚Carbohydrate loads
❕The amount of carbohydrates to consume during the loading phase will depend on the duration of the carbload phase.
⌛️For a duration of 5 hours: 3-6 gr x kg of LBM
⌛️For a duration of 24 hours: 8-12 gr x kg of LBM
⌛️For a duration of 48-72 hours: 4-6 gr x kg of LBM
🏋🏻Training
❕You have to train 2-3 times a week, in strength ranges and with a low training volume except the first week that a higher volume will be required to archieve depletion.
💊Supplements.
Calcium, ephedrine, caffeine.
📝If you've never had a combination of ephedrine and caffeine before, Lyle recommends starting with a dose of 10 mg of ephedrine and 100 mg of caffeine once a day, if you are taking it correctly, increase ⬆️ the dose to 20mg / 200mg once a day, if you react well, increase it to 2 times a day, and if you are not feeling bad, increase it to 3 times a day and stop there ✔️.
#Protocol #Fatloss #Tip #Weight
In the book Rapid Fat Loss Handbook Lyle Mcdonald shows a simple way to lose fat and weight quickly and if some principles applied to the specific physiology of the athlete are followed, the least amount of muscle mass possible will be lost, this protocol is very useful in face a minicut in the middle or end of the volume phase.
📝The protocol that will be divided into several categories according to weight and sex will require that a previous basis be applied.
✔️Know your LBM.
✔️Consume a multivitamin daily.
✔️Drink at least two liters of water daily.
✔️Consume salt and potassium at all meals.
✖️The maximum of carbohydrates and fats cannot exceed 30g per day.
✔️Consume fish oil.
Categories:
Category 1
🧑🏼Men = 15% or less body fat
👧🏼Women = 24% or less body fat
Protein intake
💤Inactive: 2.5g protein x kg LBM
🏃🏻Aerobic: 2.5-3g protein x kg LBM
🏋🏻Weights: 3.5-4g of protein x kg LBM
People do not have cheat meals, they must follow the diet 11-13 days in a row, and once finished, do a carbohydrate load for 3 days in a row.
Category 2
🧑🏼Men: 16-25% body fat
👧🏼Women: 25-34% body fat
Protein intake
💤Inactive: 2g protein x kg LBM
🏃🏻Aerobic: 2.2g of protein x kg LBM
🏋🏻Weight work: 2.5g protein x kg LBM
People have one cheat meal per week, and one carbohydrate load (spanning a 5 hour period) per week on a training day.
People in this category should follow this diet for 2-6 weeks in a row.
Category 3
🧑🏼Men: + 26% body fat
👧🏼Women: + 35% body fat
Protein intake
💤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 have 2 cheat meals a week, but they do not have a carbohydrate load.
❕They should follow this diet for 6-12 weeks in a row.
🍚Carbohydrate loads
❕The amount of carbohydrates to consume during the loading phase will depend on the duration of the carbload phase.
⌛️For a duration of 5 hours: 3-6 gr x kg of LBM
⌛️For a duration of 24 hours: 8-12 gr x kg of LBM
⌛️For a duration of 48-72 hours: 4-6 gr x kg of LBM
🏋🏻Training
❕You have to train 2-3 times a week, in strength ranges and with a low training volume except the first week that a higher volume will be required to archieve depletion.
💊Supplements.
Calcium, ephedrine, caffeine.
📝If you've never had a combination of ephedrine and caffeine before, Lyle recommends starting with a dose of 10 mg of ephedrine and 100 mg of caffeine once a day, if you are taking it correctly, increase ⬆️ the dose to 20mg / 200mg once a day, if you react well, increase it to 2 times a day, and if you are not feeling bad, increase it to 3 times a day and stop there ✔️.
#Protocol #Fatloss #Tip #Weight
🏥Harm Prevention Fact: Why Bodybuilders Get Injured
Everyone knows of a bodybuilder who has torn a muscle while exercising, it is a fairly common problem and today we are going to see why it happens.
👨🏼🔬Main causes
❕Muscle mass increases very quickly along with strength 💪🏻, the tendon does not adapt quickly enough which will cause greater wear and tear over time and can lead to injury 🩹.
❕Steroids reduce 📉 relaxin levels, and reduce some of the major expressions of IGF1 🧬 in some tendons.
❕If aromatase inhibitors are used, they affect tendon estrogen receptors causing a negative effect on tendon homeostasis 👎🏻.
❕A dehydration 💧due to high levels of DHT that will cause problems in the joints.
👨🏼⚕️How to avoid it?
❕It cannot be avoided, it can be predicted if we routinely perform an ultrasound of our tendons 👌🏻.
#Harmprevention #Tip #Injury
Everyone knows of a bodybuilder who has torn a muscle while exercising, it is a fairly common problem and today we are going to see why it happens.
👨🏼🔬Main causes
❕Muscle mass increases very quickly along with strength 💪🏻, the tendon does not adapt quickly enough which will cause greater wear and tear over time and can lead to injury 🩹.
❕Steroids reduce 📉 relaxin levels, and reduce some of the major expressions of IGF1 🧬 in some tendons.
❕If aromatase inhibitors are used, they affect tendon estrogen receptors causing a negative effect on tendon homeostasis 👎🏻.
❕A dehydration 💧due to high levels of DHT that will cause problems in the joints.
👨🏼⚕️How to avoid it?
❕It cannot be avoided, it can be predicted if we routinely perform an ultrasound of our tendons 👌🏻.
#Harmprevention #Tip #Injury
🔖Bloodwork tip: measuring E2
There are different methods to measure Estradiol levels, most of them were designed for women and in men they tend to give completely wrong results, today I am going to mention which methods will give wrong results and which ones will not.
👎🏻Unsuitable methods.
❌Radioimmunoassay ❌Chemiluminescence ❌Immunoenzymatic assay ❌Immunoradiometric
👨🏼🔬All of these methods would give erroneous or very inaccurate results.
👌🏻Correct method
✔️Ultrasensitive estradiol, measured by LC-MS / MS method.
👨🏼🔬This method would give a completely correct estradiol measurement.
#Tip #Bloodwork #E2 #Estradiol
There are different methods to measure Estradiol levels, most of them were designed for women and in men they tend to give completely wrong results, today I am going to mention which methods will give wrong results and which ones will not.
👎🏻Unsuitable methods.
❌Radioimmunoassay ❌Chemiluminescence ❌Immunoenzymatic assay ❌Immunoradiometric
👨🏼🔬All of these methods would give erroneous or very inaccurate results.
👌🏻Correct method
✔️Ultrasensitive estradiol, measured by LC-MS / MS method.
👨🏼🔬This method would give a completely correct estradiol measurement.
#Tip #Bloodwork #E2 #Estradiol
