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  #1  
Unread 12-12-2017, 08:54 AM
hudson9131 hudson9131 is offline
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Join Date: Dec 2017
Posts: 6
Default RFL Log: Cat 2, F, 36yo

I'm a 36-year-old female and have lost 93 pounds in the last year. My goal with the RFL plan has simply been to hurry up these last few pounds until my goal. Now that I've tried it, I've discovered it's going to be an excellent tool for maintaining my weight loss.

Starting stats: 5'8", 170 lbs, 24.9% bf.

I'm doubting the body fat is correct (too low), but it's all I have to go on. I averaged the measurements of the U.S. Navy and Covert Bailey methods.

I've been pretty sedentary for the last few months, but starting at Day 1 of RFL, I've been strength training. I think I had some water retention from starting strength training since the scale was going up. I was extremely sore, but now it's getting better and the scale is going down.

My experience so far has been great! I thought it would be much harder, but so far I haven't experienced hunger or cravings. I've been eating keto for a while, so I didn't have water weight to lose in the beginning. Edited to add that these macros don't include 9.9 grams of fish oil daily.

Day 1: 740 kcal (125p, 13c, 18f) - 170 lbs

Day 2: 721 kcal (121p, 20c, 14f) - 169.4 lbs

Day 3: 752 kcal (143p, 18c, 8f) - 171.6 lbs

Day 4: 643 kcal (121p, 15c, 7f) - 171.6 lbs

Day 5: 733 kcal (125p, 24c, 15f) - 171.2 lbs

Day 6: 663 kcal (114p, 20c, 12f) - 169.8 lbs

Day 7: 753 kcal (131p, 20c, 15f) - 167 lbs

Day 8: 678 kcal (127p, 17c, 7f) - 166.4 lbs

I took new measurements on Day 8, and I'm currently at 23.3% body fat. I used the calculator with my new stats, and I need to up my protein quite a bit. When I started, I needed 114g, and now it says 160g. I might need to get some protein powder to reach that amount.

I'm planning a refeed after 12 days. I'm not sure what I'll do after my refeed. I'd like to do more RFL if it's not too stressful. I know I have a full diet break planned for 4 days on vacation at the end of the month.

I like following measurements much more than my scale weight. Here are my current numbers in inches. Looking forward to seeing some of these go down!

Wrist: 6.5
Forearm: 10
Neck: 16
Waist: 29.5
Abdomen: 34
Hips: 38.25
Thigh: 23
Calf: 15.25

Last edited by hudson9131 : 12-12-2017 at 09:24 AM. Reason: Add a note on fat intake
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  #2  
Unread 12-13-2017, 06:21 AM
hudson9131 hudson9131 is offline
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Join Date: Dec 2017
Posts: 6
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Day 8: 836 kcal (156p, 14c, 15f) - 166.2 lbs

Raised the protein up quite a bit. On the menu today is tilapia, canned tuna, cottage cheese, egg whites, cauliflower and spinach.
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  #3  
Unread 12-13-2017, 06:35 AM
Determinism Determinism is offline
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Join Date: Nov 2016
Posts: 593
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Quote:
Originally Posted by hudson9131 View Post
My goal with the RFL plan has simply been to hurry up these last few pounds until my goal. Now that I've tried it, I've discovered it's going to be an excellent tool for maintaining my weight loss.
How do you use RFL for maintenance? Isn't the purpose of RFL to create a large deficit and lose fat rapidly?
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  #4  
Unread 12-13-2017, 06:43 AM
hudson9131 hudson9131 is offline
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Join Date: Dec 2017
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Quote:
Originally Posted by Determinism View Post
How do you use RFL for maintenance? Isn't the purpose of RFL to create a large deficit and lose fat rapidly?
Well, if body fat starts creeping back up, RFL would knock it back down in a hurry.
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  #5  
Unread 12-13-2017, 08:00 AM
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MoEcho MoEcho is offline
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Join Date: Nov 2008
Location: Ontario, Canada
Posts: 204
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*wave* Following. Good luck on your journey!
__________________
TEAM: FINISH STRONG // TEAM: MUSCLEISART
The best way to predict your future, is to create it.
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  #6  
Unread 12-13-2017, 08:42 AM
hudson9131 hudson9131 is offline
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Quote:
Originally Posted by MoEcho View Post
Good luck on your journey!
Thanks!
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  #7  
Unread 12-14-2017, 06:02 AM
hudson9131 hudson9131 is offline
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Join Date: Dec 2017
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Day 9 - 837 kcal (163p, 14c, 12f) - 164.8 lbs

The scale made a nice drop this morning. Today's food will be ground turkey breast, canned tuna, cottage cheese, mushrooms, zucchini, and spinach.
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  #8  
Unread 12-15-2017, 05:54 AM
hudson9131 hudson9131 is offline
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Join Date: Dec 2017
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Day 10 - 825 kcal (157p, 14c, 12f) - 162.6 lbs

Another big drop on the scale, and I'm still feeling great. This has been more successful than I imagined. The weight loss is definitely visible and jeans are looser.

Food today includes chicken breast, egg whites, nonfat cheddar, cottage cheese, cucumbers, cabbage, and Isopure.
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