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  #61  
Unread 04-28-2017, 09:42 AM
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davidjr74 davidjr74 is offline
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My focus on protein intake is really helping a lot. I hit 150 grams of protein yesterday and I'm on track to hit it again. I still feel hungry but I feel the higher protein intake is definitely preventing the ravenous hunger I have felt up to this point.

Morning - 2 scoops of whey in water, 40 protein
Lunch - Basically a meat bowl I picked out at work - tilapia, orange chicken, and one chicken thigh.
Dinner - I plan on eating some more chicken and some brocolli.
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  #62  
Unread 04-28-2017, 02:13 PM
aspire aspire is offline
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You're doing great, dude. You got grit. Overcoming earlier challenges with perseverance and commitment. I was glad to check the forums after so long and see you still plugging away.
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  #63  
Unread 05-01-2017, 07:16 AM
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davidjr74 davidjr74 is offline
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Quote:
Originally Posted by aspire View Post
You're doing great, dude. You got grit. Overcoming earlier challenges with perseverance and commitment. I was glad to check the forums after so long and see you still plugging away.
Thanks man! I attribute some of my success to just having a "relaxed" mind when it comes to dieting and having a long-term outlook. There is not a day or event I'm looking to reach my goal at. I'm just gonna keep dieting "most" days while not binging on the other days and I'll get there eventually.

I also stopped logging my weight everyday and doing averages. It makes sense logically but it was making me neurotic so usually I just peak at the scale every 2-3 days in the morning and make my logs on Sunday mornings after a full night of sleep.

Start: 190.6 lbs
Week 1 Average: 187.0 lbs
Week 2 Average: 186.34 lbs
Week 3 Average: 186.17 lbs
Week 4 Average: 187.4 lbs
Week 5 Average: 187.32lbs
Week 6 Average: 188.2lbs
Week 7 Sunday: 187.4lbs
Week 8 Sunday: 182.8lbs
Week 9 Sunday: 184.8 lbs
Week 10 Sunday: 183.0 lbs

Doing good. I probably ate a bit more Sunday than I should have..needless to say I won't look at the scale till about Wednesday because I don't wanna freak myself out. Last week was very successful; I was easily under 2k calories all days and I didn't feel hungry and I think a big part of that was the higher protein intake and lower carbs. Carbs, even fruits, tend to trigger hunger in me...for a few days last week my only source of carbs was brocolli.
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  #64  
Unread 05-02-2017, 05:33 PM
aspire aspire is offline
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You're enjoying the grind /// focusing on the process and not the outcome. 👍
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  #65  
Unread 05-08-2017, 06:14 AM
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davidjr74 davidjr74 is offline
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Start: 190.6 lbs
Week 1 Average: 187.0 lbs
Week 2 Average: 186.34 lbs
Week 3 Average: 186.17 lbs
Week 4 Average: 187.4 lbs
Week 5 Average: 187.32lbs
Week 6 Average: 188.2lbs
Week 7 Sunday: 187.4lbs
Week 8 Sunday: 182.8lbs
Week 9 Sunday: 184.8 lbs
Week 10 Sunday: 183.0 lbs
Week 11 Sunday: 183.8 lbs
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  #66  
Unread 05-22-2017, 06:29 AM
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davidjr74 davidjr74 is offline
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Start: 190.6 lbs
Week 1 Average: 187.0 lbs
Week 2 Average: 186.34 lbs
Week 3 Average: 186.17 lbs
Week 4 Average: 187.4 lbs
Week 5 Average: 187.32lbs
Week 6 Average: 188.2lbs
Week 7 Sunday: 187.4lbs
Week 8 Sunday: 182.8lbs
Week 9 Sunday: 184.8 lbs
Week 10 Sunday: 183.0 lbs
Week 11 Sunday: 183.8 lbs
Week 12 Sunday : N/A
Week 13 Sunday: 184.0 lbs

Did not track weight last week. Yesterday I logged 184.0 lbs.

I decided to do a run of Rapid Fat Loss now. I feel I am mentally ready to handle this. I have some extra motivation from my third year anniversary with my spouse coming up June 14. I'm actually on Day 3 for RFL (except yesterday I ate some spaghetti). Additionally, I have found hot sauce and lemon pepper to be heaven when eating chicken breast or whiting fish. I have the required supplements already though I gotta pick up some potassium salt.
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  #67  
Unread 05-23-2017, 06:55 AM
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davidjr74 davidjr74 is offline
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Great thing about RFL is that I am mostly likely to lose about ~2lbs a week or a little more. Even if I'm only successful for half of that time, I will still lost 1lb or so a week. For instance, lets say for 7 days in a week I follow RFL to a T for half of those days (3/7). For the other 4 days, even if I screw up and cheat on those days, as long as I eat at maintenance or below, there will still be progress.

I should have no issues with success today or tomorrow (I'm meal prepped). In this week alone I was hit with 2 birthdays but didn't go overboard. Somehow for me being on RFL actually blunts hunger. I did a long keto diet one time many years ago and I think for this reason I am able to adapt very quickly. Hunger is blunted to a big degree though I am already losing sleep at night (I keep waking up).
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  #68  
Unread 05-24-2017, 08:43 AM
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davidjr74 davidjr74 is offline
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Its been rough but I have stuck to my diet. Yesterday was a 'perfect' RFL day (means I hit my protein, supps, and below 20grams on the carbs/fats). I aim to do the same today.

I'm going to continue to switch between chicken / whiting fish. Adding in more brocolli for potassium. I would also like to pick up some potassium salt next time I shop if I can find it...
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  #69  
Unread 05-25-2017, 01:29 PM
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davidjr74 davidjr74 is offline
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May 23 - perfect rfl
May 24 - almost perfect; I 'cheated' on some salad and an apple before bed...my hunger was so bad I decided to at least eat something healthy to sleep soundly
May 25 - Today I'm on track. Finally got good sleep after a rough week. No regrets after a fruit/salad obviously.
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  #70  
Unread 05-30-2017, 07:49 AM
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davidjr74 davidjr74 is offline
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Join Date: Oct 2010
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Start: 190.6 lbs
Week 1 Average: 187.0 lbs
Week 2 Average: 186.34 lbs
Week 3 Average: 186.17 lbs
Week 4 Average: 187.4 lbs
Week 5 Average: 187.32lbs
Week 6 Average: 188.2lbs
Week 7 Sunday: 187.4lbs
Week 8 Sunday: 182.8lbs
Week 9 Sunday: 184.8 lbs
Week 10 Sunday: 183.0 lbs
Week 11 Sunday: 183.8 lbs
Week 12 Sunday : N/A
Week 13 Sunday: 184.0 lbs
Week 14 Sunday: 184.0 lbs

Same weight. I RFL'd on some days and ate too much on others. All together I evened out. I pushed up the volume on my pull-ups. The bad news is I hurt my back yesterday :/ . I have a history of problems at the L5-S1, including surgery. I think I just have bad back sprain but I'm going to be taking it easy for a while.

I learned that green split peas are very good...high in protein and fiber. Good iron content as well. I followed a recipe on youtube that gives me a big bowl of healthy goodness that should last 2-3 days:

*Soak green split peas overnight in water
*Shred up a potato, onion, and tomato in a blender. It should look like a puree
*Saute garlic in olive oil
*Add the mix of potato/onion/tomato
*Add in seasoning - I used curry powder but you can use your own mix
*Cook the puree for about 5 minutes
*Add in split peas.
*Mix for a few more minutes
*Add water; enough to cover the puree
*Bring to boil; after boiling let simmer
*Let sit for 30-45 minutes.
*The meal is done when the peas are tender.
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