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#1
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![]() I already started my little experiment on monday, september 28.
Start 173cm 73,3kg Bf: 20-22% I'm going with the UD2-14day cycle. Why not just RFL with which I've had success so far losing about -1kg/week ? Well because, Lyle mentioned in some places that the one day refeed might not be as good in terms of resetting what's upset by low-carb/low-calorie dieting, as a few days of refeed. I like to experiment, I'm not in a hurry. I know RFL works. I just want to test this style of dieting and didn't find any log that did come close to what I intended to do. Guestimating maintenance at 2300cals, I'm shooting for a 63% deficit on 12 low calorie days. Goal : I'd like to lose 3-4kg per cycle{2 week block}, translating into 1,5-2kg/week lasting about 4-6 weeks and aiming for 67-69kg/13-15% BF. RFL worked for me like a charm with constant fat loss of 1kg/week. So I hope to lose even more on this stricter variant, with the first refeed coming at day 12 instead of every 3/4 days as a Cat 2 + Cardio + Depletion. A quick overview : day 1/2: depletion day 5: low volume tension workout day 8: low volume tension workout, *maybe* try a short depletion worokout here day 12: final tension workout later in the day, begin carb load in the evening day 13: carb-load day 14: power workout, finish carb-load *note* : slightly changed the original set up. Every other day could/would include cardio or some kind of deliberate movement ![]() macro set up day 1-12: low carbs/low calorie days:883cal 150P <20C <20F day 12/13: Refeed day 1 : 4647cal 130P 890C 50F - technically I'll start the refeed on the evening of day 12, after the workout. day 14: Refeed Day 2: 2843 cal 130 450C 50F => around 55hours or so of refeed spread over 3 days. Everyday fishoil Carlson's very finest ![]() Cycle 1 week 1 day 1 low carb/low calorie depletion macros: 813cal 138p 18,9c 20,1f weight: 72,6kg (-0,7kg) notes: depletion: 2 times full body in sum about 6 sets of 20 for each bodypart, 4 sets total for smaller bodyparts. It started to get bad( Lightheadedness, nausea..) at the very start of the 2nd round I pulled about 80% through. week 1 day 2 low carb/low calorie depletion macros: 863cal 142,8p 20,9c 20,5f weight: 72,2kg (-1,1kg) notes: depletion: 2 times full body. Sore, doms from yesterday. Pulled through got calf-tension in right calf. week 1 day 3 macros: 1139cal 199p 16c 28,3f weight:72,0 kg (-1,3kg) notes: Came home late and got hungry right before bed time, and decided not to go hungry sleeping, thought it's ok/wouldn't hurt if I overdo it with protein. week 1 day 4 macros: 1145cal 154,1p 27c 29,2f weight: 72,2kg (-1,1kg) notes: Ate with my cousin salad at subways in the evening, followed by 3 ouzo-rakis, I had to celebrate placing 2nd in an exam ! ![]() Almost couldn't walk the last few days because of muscle soreness and my right calf is demolished. Might have done calf-raises on day 2 unevenly distributed gravitating towards the right side :P On averrage now I need about 3 minutes to my 7m away bathroom ![]() Last edited by Ambitius : 10-02-2015 at 03:20 AM. |
#2
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![]() week 1 day 5 tension
macros: 836cal 155,9p 18c 12,7f weight: 72,7kg (-0,6kg) notes: Had 0,55kg salmon with some brocoli.Training was really nice - told me again the difference between a hard and a great training. I noticed a heavy ketotic breath starting in the afternoon. Usually, when I'm on RFL I tend to lose around 2 kg in the first 3 days. I need the scale to finally show some serious weight loss for motivation. |
#3
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![]() week 1 day 6 low carb/low calorie
macros: 909cal 137,3p 45,2c 18,5f weight: 71,1kg (-2,2kg) notes: Finally, the expected weight drop. Carbs were high today.I got tricked by a mussels label, which I read in a hurry ^^ Shout out to my fellow partner in crime, Schlansky, from whom I've plagiarized the logging format. It's neat and it helps keeping me on track ![]() Last edited by Ambitius : 10-03-2015 at 11:11 AM. |
#4
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![]() Haha, thanks
![]() Nice whoosh. And never trust those mussels labels.
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Current Current cut: 80kg to 75kg 90kg to 80kg Road from 100 kg to 72 kg: Thanks Lyle First Round RFL Second Round RFL 4th round 6th round 7th round 8th round |
#5
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![]() week 1 day 7 low carb/low calorie
macros: 925cal 149,2p 31c 21,2f weight: 70,7kg (-2,6kg) notes: Enjoyed a great dinner - Shirataki noodles ftw ! Walked for about an hour, other than that very sedentary. Feeling *lighter* and actually beeing thinner around the hip bones, the sides are coming in. Excited about tomorrow/the day after tomorrow, whether I'll cross the 70kg-barrier for the first time ever - I've never, ever been dieting this low.
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My UD2-14day-cycle fine tuned for max-loss Last edited by Ambitius : 10-04-2015 at 12:42 PM. |
#6
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![]() Just check your macros on the salmon too
12.7g of fat is too low for that amount of Salmon |
#7
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![]() week 2 day 1 Tension
macros: 1008cal 156,9p 25,3c 30,1f weight: 70,6kg (-2,7kg) notes:ketotic breath feels like a sore throat.. Training was good and done in just under an hour - I switched from 3 to 2 sets and applied what Lyle wrote about in the RPE article. In the past there was only RPE 9,5/10 for me ![]() Quote:
I cannot await the arrival of my bodymedia next week ![]() ![]() summary of the past week: So a total of -2,7kg weightloss in one week, let's assume 1kg water weight that'll be about 1,7kg fat loss, more precise numbers will emerge in the following weeks. I was totally sedentary the whole week, this will change as I hereby prescribe myself 1 hour of daily walking in the evening ![]() @Neilnacarter: Nope, everything's correct FYI I used a similar brand. I weigh, meassure and track everything with an app. There is salmon, which is very low fat, the one I used had even more than other sorts I tried because of the topping.
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My UD2-14day-cycle fine tuned for max-loss |
#8
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![]() Sweet - that's great then.
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#9
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![]() week 2 day 2 low carb/low calorie day 9/12
macros: 955cal 160,2p 23,7c 22,8f weight: 71,0kg (-2,3kg) notes: Weight oscillates in a last effort to stop me ![]() Seasoned a pan today, had to derust it manually for 3 hours with nothing but steel wool. I've baught a hand mixer to satisfy my fluff wish. Will see if I can come up with some fluff mastery ![]()
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My UD2-14day-cycle fine tuned for max-loss |
#10
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![]() week 2 day 3 low carb/low calorie day 10/12
macros: 777cal 142,3p 10,2c 18,3f weight: 70,7kg (-2,6kg) notes: No fluff mastery today.My Bodymedia came suprisingly earlier than planed, i.e. today ![]()
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My UD2-14day-cycle fine tuned for max-loss |
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