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  #1  
Unread 06-01-2014, 06:11 AM
Danl23 Danl23 is offline
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Default Question about 14 day cycle

Hi guys. Next week I'm finishing off my run with the 14 day variant. I have read lyles post describing how it would be set up, and just have a few questions.

He says that a 20-30% deficit is nessecary, but more is ok, according to goals. My maintenance is around 3000 and I think I'm going to go for 1800 to 2000 for the 11 days.

But how should macros be split?
In RFL the protein requirement would me 2g/lb, so should my split follow this, with the same carbs as 7 day (<60g) and just make up the rest with fat?
EG
1800cal
325P
30F
60C

Or is there a different requirement for the 14day?

If anyone knows please get back to me.
Thanks
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  #2  
Unread 06-01-2014, 01:02 PM
Danl23 Danl23 is offline
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Please can someone answer this question!
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  #3  
Unread 06-01-2014, 05:13 PM
LightCrow LightCrow is offline
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The increased carbs are slightly anticatabolic, so you can reduce protein some from RFL levels and increase your fats. Just depends on satiety and if you need the protein to stay full though.
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  #4  
Unread 06-01-2014, 08:51 PM
Primalkid Primalkid is offline
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The 14-day cycle is just a category-1 Rapid Fat Loss protocol with some depletion work added in the beginning. It was what RFL cat-1 was based off. That said, if you are doing the extended version then get UD2.0 out of your head and just follow the RFL guidelines with depletion work on days 1-2 that is half of the normal UD2.0 depletion.
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  #5  
Unread 06-02-2014, 01:42 AM
Danl23 Danl23 is offline
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So should my calories be RFL levels? Because I recall a post where Lyle stated a 20-30% deficit?
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  #6  
Unread 06-02-2014, 05:37 AM
oval61251 oval61251 is offline
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Quote:
Originally Posted by Danl23 View Post
So should my calories be RFL levels? Because I recall a post where Lyle stated a 20-30% deficit?
yes
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  #7  
Unread 06-02-2014, 07:57 AM
Danl23 Danl23 is offline
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So possibly
day 1/2: depletion
day 5: low volume tension workout
day 8: low volume tension workout, *maybe* try a short depletion worokout here
day 11: final tension workout, begin carb load
day 12: carb-load
day 13: power workout, finish carb-load
day 14: maintenance eating

Every other day could/would include cardio. Probably wouldn't want to cut calories as ahrd, 50% deficit would seem excessive to me. Maybe 20-30%.

Just a thought."


So what about this post? I'm curious as I'm hearing two completely different things
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  #8  
Unread 06-02-2014, 07:57 AM
Danl23 Danl23 is offline
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That post was from lyle by the way
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  #9  
Unread 06-02-2014, 08:09 AM
oval61251 oval61251 is offline
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Quote:
Originally Posted by Danl23 View Post
So possibly
day 1/2: depletion
day 5: low volume tension workout
day 8: low volume tension workout, *maybe* try a short depletion worokout here
day 11: final tension workout, begin carb load
day 12: carb-load
day 13: power workout, finish carb-load
day 14: maintenance eating

Every other day could/would include cardio. Probably wouldn't want to cut calories as ahrd, 50% deficit would seem excessive to me. Maybe 20-30%.

Just a thought."


So what about this post? I'm curious as I'm hearing two completely different things
Ditch the depletion on day 8 and youre set
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  #10  
Unread 06-02-2014, 08:22 AM
Danl23 Danl23 is offline
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So then. If I go with around 1800 calories (1200 daily defecit) and moderate cardio every other day, 1.5g/lbm P is this correct. On the thread Lyle specifically says that 50% deficit is too much. It should give me a 13200 deficit which should be about 4lbs.
Sound good?

Is this going to be more effective than 2 sets of 7 day?
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