regimen- 8/3/26
Reference Post. These are the strategies I am currently using to cut body fat. Not a public endorsement. Talk to your doctor or a coach ffs.
Reference Photos:
2/28/2026 (Starting Weight)
8/3/2026 (5 Months after Starting)
Diet
Diet is lexically prior to exercise in losing body fat. The total number of calories that can be burned by exercise is insufficient to offset consuming too much food. As such, the total amount of food consumed must have me in a caloric deficit.
BMR Calculation: 2700 Calories
Sedentary Activity Adjustment: 3200 Calories
As of July 1 I am on Lyle MacDonald's Rapid Fat Loss protocol, and plan to remain on it through the end of the year. While I may pivot in the long run to a more flexible diet when I get closer to a weight I want to maintain or increase for muscle mass gains, RFL is psychologically useful to me as an autistic man who likes clear rules. Aside from two free meals a week, I consume the following on a daily basis:
175g of lean protein (round steak, chicken breast, pork tenderloin, protein powder) Enough of a sauce to make the above edible ~1/2 to 1 bag of frozen vegetables
In a single day this comes to ~700 calories of lean protein, plus trace carbs and fats from meat, and then some fat from the sauces (~200-300 calories a day). Calories from the vegetables are negligible given fiber content.
Supplementation is a requirement on RFL to ensure the body isn't missing crucial nutrients. 1 Multivitamin 800mg EPA 585mg DHA 500mg Magnesium
I make one big meal for my wife and I on either Friday or Sunday, and generally get takeout (Sushi typically) on the other day. For more information on RFL, buy Lyle's book at
Training
The objective of training during RFL is to maintain strength and muscle mass rather than make strength gains. Doing so on such an aggressive deficit is nigh-impossible. I train three days a week, two longer workouts and a short squat day.
Workout A: 3x3 135lb, 1x6 115lb Overhead Press 1x5 315lb Deadlift 3x8 35lb Dumbbell Curl 2x8 35lb Hammer Curl
Workout B: 3x5 175lb Barbell Bench Press 3x6 175lb Barbell Row
Workout C: 3x5 135lb Safety Bar Squat
These workouts are far from optimal, but they fit well given my busy life schedule and have helped me maintain my strength during this fat loss phase.