Nacho's RFL log

[Nacho]

I'm starting a log as I've decided to give RFL a go. Since I am so tall BMI doesn't work for me but I've ordered a set of calipers which will confirm what I suspect, I am type 2.

I haven't established my overall goals for this but my initial thoughts are to go for 4 weeks on and see where that takes me.

Lifting 2 days a week, routine to follow.

Pictures will follow.

[MoEcho]

Welcome! I love Nachos

[Nacho]

Here are the pictures. I figure I am 25-26% BF.

[Nacho]

Ok ...

3 months ago I was 290, started lifting weights with no program. Lost no weight. Decided to get serious and bought NROL. Started following their beginner program and doing HIIT because I wanted to engage my flux capacitor. Lost a couple inches off my waist and gained strength but the weight didn't drop much.

Discovered to lose weight you needed to eat at a caloric deficit. Excercise doesn't do it alone. EPOC is a joke. After a couple weeks of a 500 cal deficit decided to go for a 1000 cal deficit. Weight started slowly moving down but I got tired of the slow progress. Having seen what Lyle's programs helped Banderbe accomplish (saw his blog) I decided to give Rapid Fat Loss a go.

My goal is to build up about 10lbs of lean muscle mass over the next year but before I do I want to get down to 15-18% BF. Also by loosing weight I will decrease the risk of heart disease which runs in my family.

As a side note my wife was swept up by my enthusiasm and decided to give RFL as go to. She is not going to let me put pictures up but I will include her starting and ending stats. She is already a healthy weight per BMI stats but wants to look better. She hasn't worn a bikini since the 90's.

Stats
Me - 6'9" - Starting weight 280. Estiimated BF% 25. Age 36. Weight training 2 x a week. Cat 2 protein needs 257g per day.

Wife - 5'10" - Starting weight 155. Estimated BF% 28. Age 35. Walking 3-4 x a week. Cat 2 protein needs 122g per day.

Yesterday was day one. Both of us were ready to quit after only a few hours. Not because we were hungry but because we hadn't planned any meals out and were just slogging down dry protein. To make things worse our energy levels were dropping rapidly even with the EC stack.

Then Ketosis kicked in around 4:00 PM. Ahhhhhhh.

We both were able to hit our protein needs.

Going to bed we discovered that dispite the mouthwash and toothbrushing our breath's STUNK! BAD!

This morning woke up and checked the scale. I was down to 272. Wife down to 151. Obviously this is mostly water but still was pretty shocking.

I was supposed to wake up early to lift but didn't have the energy to get out of bed. Will lift tomorrow (monday) and Thursday.

[DanceDiva]

Originally Posted by Nacho

Wife - 5'10" - Starting weight 155. Estimated BF% 28. Age 35. Walking 3-4 x a week. Cat 2 protein needs 122g per day.

Is your wife going to do any weight-lifting?

[Nacho]

Originally Posted by DanceDiva

Is your wife going to do any weight-lifting?

Unlikely. Walking is her gig. I've been trying to get her to lift cause I like women with some meat.

[DanceDiva]

Originally Posted by Nacho

Unlikely. Walking is her gig. I've been trying to get her to lift cause I like women with some meat.

That made me smile. But I was asking because I would think she'd want to preserve her muscle mass. However, if she prefers the skinny fat look ... I have to say, to each her own.

[banderbe]

Before you decide to bulk I would suggest you try to get down to 12%. 10% would be better. 15% is the upper end of the range Lyle recommends for bulking. In other words, he advises that when men get to 15% they end the bulk and cut again. Good luck, I'm glad to see you got a log up here..

[Nacho]

Originally Posted by banderbe

Before you decide to bulk I would suggest you try to get down to 12%. 10% would be better. 15% is the upper end of the range Lyle recommends for bulking. In other words, he advises that when men get to 15% they end the bulk and cut again. Good luck, I'm glad to see you got a log up here..

I don't know if I have the patience to get that low! I want to build some muscle. I felt like the skinny kid on the beach in the old Charles Atlas cartoons up until I was 25. Then I stopped playing basketball every day and started getting fat.

I have to buy more of Lyle's stuff. Wish it wasn't so much $$$. Guess it is worth it. NROL only cost me $11.

[banderbe]

Shouldn't take that long with a few cycles of RFL. I'm not sure but I *think* you can in theory get from 26% to 10% in 16 weeks. Of course, that's 6 weeks, 2 week break, 4 weeks, 2 week break, at which point you could be at 16% body fat and ready for Cat 1. You'd have to run a few cycles as cat 1. Each is only 12 days and of course you have to have a two week break between each and I am not sure how many % points 12 days as cat 1 can take you down.

When I first lost my gut I spent seven months dieting. Nobody ever told me I should take breaks from dieting. So, if I could go back I'd happily take four months of dieting and I'd end up leaner (and skinnier) than I was.

I'd seek advice from others on the forum but I'm fairly sure everyone will tell you to cut down lower than 15%. I'm not saying you'll like the way you'll look but you'll at least be at a place where you can spend a good four months bulking without worrying about turning into a fat I need to read the rules post.I need to read the rules post.I need to read the rules post.. You can bulk back up to 15%, and cut back down to 10%. A few cycles of this (hell, even one) and you're going to be very happy with what you've achieved.

If you haven't read Lyle's article on this topic check it out.