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My 1 Year Weightloss Transformation

93.4kg

71.4kg

I lost 22kg between 8. September 2014 and 11. September 2015.

I ate the bare minimum of what my body and mind needed. I followed the Rapid Fat loss Diet as much as possible, and it made this process possible. I dieted as aggressively as possible for 6-8 weeks at a time, took a break from dieting for 2 weeks and went at it again. 
 

Round 1 

93.4kg

86.4kg

For 6 weeks I ate 1000kcal a day, mostly consisting of protein and as little fat and carbs as possible. In order to meet my daily vitamin and mineral requirements I supplemented with multiminerals, multivitamins and fish oil. 

I also had one free meal per week, usually a cheeseburger or pizza in order to stay sane. I also had 1 refeed meal per week, which means a meal consisting of a lot of carbs in order to avoid down-regulation of certain hormons, which would make dieting more unpleasant. If you want to get the details on this I highly recommend Lyle Mcdonalds Rapid Fat Loss ebook which you can get here. 

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During this time my bodyfat percentage went from ~30% to ~25%, my weight dropped 7kg from 93.4kg to 86.4kg and my waist shrunk 6 cm from 98.2 cm to 92cm. 

I trained two times per week with weights which helped avoiding muscle loss.

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These were some important points I learnt during that time:

  • eat 500kcal below maintenance on days with free meals (pizza + hotdog is not a free meal, don´t use this as an excuse to binge...)

  • eat 200kcal above maintenance on refeed days (this will give you the energy you need and helps with everything that could hurt your progress)

  • drink 3-4 l of water/tea daily 

  • drink only 2 diet sodas a day to avoid water retention (6 dr. pepper zero are way too much...)

  • don´t drink too much coffee for suppressing hunger, you won´t be able to sleep

  • drink sports drink before/while training in order to help with fatigue 

Round 2

87.4kg

80.45kg

I messed up the diet break a little bit, but wasn´t too bad. As long as you jump back on. 

The diet went pretty well, I did the exact same thing as in my previous round: roughly 1000kcal a day, supplements, one free meal and one refeed.

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This is how my measurements changed:

  • bf%: ~25% - ~20%

  • weight: 87.4kg - 80.45 (-6.91)

  • waist: 92cm - 86cm (-6)

Round 3

81.8kg

78.2kg

Exact same thing: RFL cat 2/ 1000kcal daily; 1 refeed + 1 cheat meal per week

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On Mondays I had a trainings session and a refeed with 450g carbs. On Friday I had my free meal (<1000kcal) and a trainings session. I tried to focus on eating at least 200g protein, drinking 3l water and sleeping 7h per night.

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I started tracking my measurements in more detail at this point:

  • bf%: 18 ->16

  • weight: 81.8kg -> 78.2 (-3.6)

  • 3-Point-Caliper: 12% (8.6, 20.3, 15.6)

  • Chest: 102 

  • Biceps: 36.5 

  • 2" Above Navel: 84 

  • Navel: 87 ->86

  • Belly max out: 89 

  • Belly sucked in: 81.5 

  • 2" Below Navel: 88 

  • Hips: 90 

  • Right Tigh: 62 -> 62

  • Left Tigh: 61 -> 61

Round 4 & 5

80.6kg

74.5kg

Round 4

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This kind of diet went differently and is described in Lyles Book. What I did was basically 12 days RFL - 2 day refeed and repeated this process in round 5 again: 12 days RFL - 2 day refeed.

 

First 12 day cycle I  ate 250g protein.

  • Carb Up Part I 

    • macros: 4367cal, 843c, 42f, 168p

  • Carb Up Part II

    • macros: 2746cal, 504c, 30f, 130p


My measurements went down quite a bit:

  • bf%: 17% -> 14%

  • weight: 80.63kg-> 76.1 (-4.5kg)

  • 3-Point-Caliper: 12% (8.6, 20.3, 15.6)

  • Chest: 102 -> 101

  • Biceps: 36.5 -> 36 

  • 2" Above Navel: 84 -> 82.5 

  • Navel: 86 -> 83 

  • Belly max out: 89 -> 87.8

  • Belly sucked in: 81.5 -> 79.5

  • 2" Below Navel: 88 -> 85 

  • Hips: 90 -> 89.5

  • Right Tigh: 62 -> 60.5 

  • Left Tigh: 61 -> 59

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Round 5

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And my second part of RFL cat 1/ 1400kcal, no cheat meal, 2 day refeed at end of diet.

 


My measurements went down even further:

  • bf%: 15 -> 13

  • weight: 167.4lbs (-10lbs) -> 164.4lbs (-3)

  • 3-Point-Caliper: x -> 8.6, 20.3, 15.6 -> 8, 17, 14

  • chest: 101 -> 102

  • biceps: 36 -> 36

  • 2" above navel: 82.5 -> 80

  • navel: 83- > 81

  • belly max out:  87.8 -> 87

  • belly sucked in: 79.5 -> 78.5

  • 2" below navel: 85-> 83

  • hips: 89.5 -> 87

  • right thigh: 60.5-> 60

  • left thigh: 59 -> 58

Round 6

74.5kg

78.3kg

At this point I decided for some reason to eat at a 300kcal surplus, so I ate around 3000kcal a day and focused on weight lifting for 4 weeks. I was probably burnt out from the hardcore dieting for way too long.

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measurements:

  • bf%: 13-15

  • weight: 78.3kg (7-day average)

  • 3-Point-Caliper: 6-18-14 = 11%

  • chest: 102 (+.5)

  • biceps: 37.5 (+1.5)

  • 2" Above Navel: 84 (+2)

  • navel: 81 (85 (+4)

  • belly max out: 90 (+3)

  • belly sucked in: 82.5 (+3.5)

  • 2" Below Navel: 87 (+3)

  • hips: 90 (+2.5)

  • right thigh: 62 (+1.5)

  • left thigh: 61 (+3)

Round 7

78.3kg

74.3kg

I swore myself to never do RFL again and tried some flexible dieting, so I ate at a 800kcal deficit around 2300kcal per day for 5 weeks. At this point I fell in love with flexible dieting. No headaches, great energy, no suffering, I could do stuff without thinking about food - a lot less rigid and way more enjoyable.

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My measurements went down quite well.

  • bf estimated: 14 -> 12%

  • weight: ~74.26kg (3day average) (-4.04kg)

  • height: 177cm

  • bf skinfold: 8% (-3%)

  • pectoral skinfold: 5mm (-1mm)

  • abdominal skinfold: 12mm (-6mm)

  • quadriceps skinfold: 11 (-3mm)

  • chest: 100.5cm (-1.5cm)

  • waist min:78cm (-4.5cm)

  • waist max: 86.5cm (-3.5cm)

  • waist flexed: 81cm (-4cm)

  • 2" below navel: 83cm (-4cm)

  • 2" above navel: 80cm (-4cm)

  • biceps right: 36,5cm (-1cm)

  • biceps left: 36cm (-1cm)

  • thigh right: 60cm (-2cm)

  • thigh left: 58cm (-3cm)

Round 8

74.3kg

71.4kg

This was my final push, I wanted to get at lean as possible for my 1 year transformation, so I did another RFL for 12 days: 1400kcal, no cheat meal, 2 day refeed at end of diet.

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Probably the leanest I have ever been since I was 14 years old.

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Measurments:

  • bf%: 12->10 (-2)

  • weight (3day average): ~71.4kg (-2.84)

  • 3-site skinfold body fat: 7%

  • 7-site skinfold body fat:10%

  • pectoral skinfold: 5mm

  • abdominal skinfold: 10mm (-2)

  • quadriceps skinfold: 11mm

  • chest: 100.5cm

  • waist min: 76cm (-2cm)

  • waist max: 84cm (-2.5cm)

  • waist flexed: 80cm (-1cm)

  • 2" below navel: 81.5cm (-1.5cm)

  • 2" above navel: 80.5cm

  • biceps right: 35,5cm (-1cm)

  • biceps left: 35cm (-0.5cm)

  • thigh right: 58cm (-2cm)

  • thigh left: 57cm (-1cm)

Final thoughts

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This was very hard. I am glad I did it. I am proud that I made it through. I have learnt a lot about dieting, my body and my mind. I got more resilient, trained my willpower and improved my self-efficacy. It is simply a nice thing to know about yourself - that you can lose that much weight within a year without going (too) crazy.

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I understand now, that I really needed a drastic change, so this aggressive approach was the right tool for that specific time in my life. But it isn´t something that I would like to do again. If I could choose between an aggressive method and a more balanced, sustainable and flexible diet - I would choose the later to 100% from now on. Being ready for some aesthetic goal a few weeks/months earlier will hopefully never be a priority again.

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So for whatever reason you might need a drastic change, because you suffer under the current situation and need a way to get in shape as fast as possible, this might be a valuable option. You have been warned: It will be tough, you won´t be able to do much besides dieting and your quality of life will suffer.

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