My modified Protein Sparing Modified Fast is moving along very well. Here’s my weight loss chart (from Cron-o-meter):
I had a nice drop over the past couple of days. Note that I started teh food diary in Cron-o-meter on Oct 24th. That may contribute to the losses due to the increased attention to intake. Before that I was using my own spreadsheet to track diet. Cron-o-meter may be making me more accurate with measuring food intakes.
My newly adjusted weight goal is 170 lbs. That’s 144.4 lbs of Lean Body Mass and 15% body fat. That’s in the middle of the athlete range of body fat and on the low end for an older man like myself.
[Later – Updated goal to 20.9% based on Ideal Body Fat percentage]
Modified Protein Sparing Modified Fast (PSMF)
I am calling what I am doing a Modified Protein Sparing Modified fast (PSMF) since the classical PSMF does not factor in fat oxidation rates.
I think it’s useful to factor in fat oxidation rates since that’s the maximum amount of fat a person can pull from their body per day. See my post, “Hypophagia – How much fat can I lose in a day?” for details.
Lyle McDonald’s Rapid Fat Loss Book
Lyle McDonald’s book “Rapid Fat Loss” (RFL) simply puts people on a particular amount of protein depending upon what stage of the diet a person is on. As the diet goes on and a person loses body fat their protein amount increases on Lyle’s method. So basically, his method is Very Low Carbs (except certain unlimited green veggies).
I think the fault in Lyle’s method isn’t so much that it leads to excessive protein consumption. Some would say that there’s no such thing as too much protein and within limits they could be right.
I think the fault in Lyle’s method is not factoring in the limits of hypophagia. Drop your calorie intake too low (below what the body can provide) and something has to give. If you can’t lose more than a particular amount of fat per day then why would you eat at a lower calorie amount than that?