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LL4L 04-10-2017 04:28 AM

LL4L - ERFL/RFL (Category 3 + 6 Weeks Duration)
11th April 2017 - 14th April 2017
Protein Intake: 111g
Exercise: 35km Per Day

I'm going head first straight into ERFL to kickstart my RFL run until my birthday on the 24th May 2017. This is going to be tough. It will be a mixture of walking inside and outside the gym. My daily goal is just to hit 35km per day no matter what happens.

15th April 2017 - 23rd May 2017
Protein Intake = 111g
Exercise: 30 Minutes - 1 Hour Per Day

This run will take me right up to my birthday. I plan on losing the maximum amount of fat by following this as strictly as possible. I have done this before with great success and I want to do it even better this time.

Determinism 04-10-2017 04:55 AM

What are your stats? I'm not sure if kick-starting RFL with an ERFL run is a smart thing to do, unless you have a high BF percentage and blister-proof feet.

davidjr74 04-10-2017 07:15 AM

This should be a fun log to follow. Good luck OP.

tellurium 04-10-2017 07:24 AM

If you stick it out, you'll have some epic results. I managed 2 days of ERFL before my feet "broke".

LL4L 04-11-2017 04:41 PM

11th April 2017
ERFL Day One

Protein: 20/111g
Exercise: 18/35kms

The hardest parts about ERFL is the boredom when doing so much LISS training and also the non desire to eat at all.

I completely forgot I hadn't consumed any calories today. I made a trip to the grocery store, bought pre-grilled chicken and tried to eat it, but my appetite was completely gone. I forced down two servings and finished a packet, but could not eat more.
I really should have forced myself to eat more of it. 20g of Protein is not sustainable.

Also, it seems like all the exercise has suddenly caused the onset of that TOTM. I'm not sure how negatively it will affect the next three days, but I am trying to stay hydrated and combat exhaustion at this time.

Needless to say I'm disappointed in my efforts today.

tellurium 04-12-2017 02:55 AM

You walked 35km and ate 100 calories?

This is not a good plan.

LL4L 04-12-2017 03:29 AM


Originally Posted by tellurium (Post 301599)
You walked 35km and ate 100 calories?

This is not a good plan.

No, I walked 18km out of 35km. I also said that I should have forced myself to eat more, since that level of Protein for the level of activity, was obviously not sustainable and not following the plan I outlined above. Did you read my post properly?

This is the first time I've done ERFL and I feel like yesterday was feeling it out. How I would feel, what I would achieve and my body's response to ERFL.

Needless to say, Day Two is a different story from Day One - I'm now alert to the fact that I have to eat as soon as I can to avoid forgetting to eat or getting nauseated and not being able to force it down. I even set an alarm for food today, haha.

LL4L 04-12-2017 10:30 PM

12th April 2017
ERFL Day Two

Protein: 81/111g
Exercise: 18/35kms

I'm not hitting 111g of Protein and I'm still not hitting 35km exercise per day.
It's frustrating.

I think it has everything to do with my TOTM, that started on Day One. I'm retaining water hard and I'm more exhausted and uncomfortable then I should be right now.

I have lost a bit of weight regardless and it's motivating to get out of that plateau that I've been in forever.

I can see how much this would work IF you can hit your Protein and Exercise.

firedragon064 04-13-2017 12:40 AM

You don't have to do walking for all 4 days of ERFL. I took Zumba and hip hop classes. Bicycling is good too.

davidjr74 04-13-2017 12:13 PM


Originally Posted by firedragon064 (Post 301622)
You don't have to do walking for all 4 days of ERFL. I took Zumba and hip hop classes. Bicycling is good too.

that is a hell ton of dancing...

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