Here’s the quick rundown if you’re not into the whole shock value thing: I didn’t get sick. I lost 11 pounds in 15 days. Of that, I estimate I lost around 7.3 pounds of fat and only about 1.1 pounds of lean mass over the 14 days of the quick diet. Not bad for a cubicle dweller, eh?
And, no, I have no idea if these results would be typical if you were to try it. But at a 1,300 calorie a day deficit or so, you’re bound to see some scale movement.
By the Numbers – How I Lost 11 Pounds
The diet was based on Lyle McDonald’s Rapid Fat Loss Handbook, modified to mesh with my wife’s eating habits (OR you decide: another explanation is because I’m a wimp and I would have had to cut further in the fat/carbohydrate categories to follow it 100%). In essence, I targeted around 1 gram per pound of lean mass daily, but I cheated a bit on the fat side when cooking.
(His manual is highly recommended, by the way – above all else it will help you understand diet design when doing a modified “Protein Sparing Modified Fast“. The is the third year I’ve done some form of it in the Spring.)
Here are the days by the numbers, with the re-feeding day on the 19th:
|Date||Calories||Carbohydrates (g)||Fat (g)||Protein (g)||Dietary Fiber (g)||Weight (lb)||Workout?|
|May 19th, 2014||1653.0||208.9||33.2||131.1||5.4||174.0|
|May 18th, 2014||1959.7||112.4||83.7||167.8||10.2||170.0||x|
|May 17th, 2014||1224.6||28.5||71.0||117.8||7.0||172.4|
|May 16th, 2014||1576.5||86.6||65.9||150.1||7.0||172.4||x|
|May 15th, 2014||1147.3||15.5||54.0||141.7||1.1||172.8|
|May 14th, 2014||1393.5||19.8||48.8||193.9||3.0||173.0|
|May 13th, 2014||1231.9||35.1||58.8||138.0||2.8||173.2|
|May 12th, 2014||1340.9||19.3||54.6||177.3||1.7||174.4|
|May 11th, 2014||1209.1||55.1||65.9||119.0||9.7||176.2|
|May 10th, 2014||1978.2||88.8||65.8||138.6||10.9||175.0||x|
|May 9th, 2014||1248.8||15.5||66.8||132.9||3.7||176.6|
|May 8th, 2014||1228.7||9.6||47.1||174.4||2.5||177.0|
|May 7th, 2014||1200.8||46.2||43.3||149.4||3.5||177.6||x|
|May 6th, 2014||1180.6||16.6||47.6||138.4||2.6||178.4|
|May 5th, 2014||1108.6||27.8||28.4||163.6||3.3||185.0|
I took caliper body fat readings on the first day of low carbs, the 6th, and on the last, the 18th – I got 15.5% on 5/06 and 12% on 5/18… that’s how I quoted the lean mass/fat poundage in the introduction.
I averaged consumption of 1,378.8 calories, 52.4 grams of carbohydrates, 55.7 grams of fat and 148.9 grams of protein a day. Because of that, this diet was a rousing success – I estimate I probably would keep my weight flat around the 2,600 to 2,700 calorie a day mark (read: I expected to lose around 5 real lbs). I reduced my workout days from 3x a week to 2x a week during this span, and didn’t do any cardio other than yard work, either – go figure.
A note: you can’t really count that 185 lb day – one feature of reduced carbohydrate diets (really, anything below around 75-100g a day) is the massive drop in water weight in the beginning. Dropping to 178.4 overnight obviously isn’t sustainable – 6.6 lbs a day would mean I would weigh in the mid-90s at the end, on a 5’10” frame. The real weight loss is reflected in the low carbohydrate days – 178.4 to 170.0.
What’s Next? What’s Your Goal?
I plan on taking a few days off, then back to the grindstone (maybe even tomorrow – it might be a lean weekend!). My final goal is to be in the single digit body fat percentages – somewhere under 166.7 pounds at 150 lbs of lean mass. And, yeah, long time readers will note that I’m not using BMI – at 174 lb I’d be overweight (25.0 BMI) at 12% body fat… good joke!
Who said folks with a day job had to be in bad shape?