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.

Marco D Angelo

Marco D Angelo

PhD in biochemistry, specialized in enzymology and metabolic biochemistry with a background in pharmacology, he works in a molecular biology laboratory and in his spare time works as a high-performance trainer in addition to assisting other coaches.