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  #11  
Unread 12-18-2017, 12:53 PM
HardWeightLoss HardWeightLoss is offline
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Join Date: Dec 2017
Posts: 37
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Day 5 - December 18th

Weight - Will be checking the scale weekly.

Breakfast - 309 Calories
---------------------------
Chicken Breast Fillets 180g - 245 calories
Fibre Force - 8 Calories
3 Fish Oil Tablets - 27 calories
Mega-size BCAA - 12 Calories
Romaine Lettuce - 17 calories

Dinner - 623
--------------
Chicken Breast Fillets 400g - 544 calories
3 Fish Oil Tablets - 27 calories
Fibre Force - 8 Calories
Extra Hot Peri Peri Sauce 100 ml - 44 calories

Result
-------
Calories : 932
Protein : 182g
Carbs : 13g
Fat: 17g

Notes:
- Not taking extra carbs from milk or drinking whey on non lifting days, as it seems pointless and isn't remotely enjoyable.
- Still not tired, but having issues going to the bathroom.
- Still peeing like a race horse.

Exercise -
None, only going to lift 3 times a week, to avoid unpleasant side effects on the diet.

Quote:
Originally Posted by Liberty View Post
I have constant problems with that on RFL, and veggies/fiber don't help me. If you can get Miralax wherever you live, that is a godsend. 1-2x daily as needed.
Trying to find something similar as we don't seem to have Miralax in the UK.

Quote:
Originally Posted by MoEcho View Post
*wave* Welcome!
Heya! nice to meet ya.
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  #12  
Unread 12-18-2017, 01:41 PM
w1cked w1cked is offline
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Join Date: Sep 2011
Posts: 1,765
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Look for a bottle of "magnesium citrate" at your chemist's in lieu of miralax.
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  #13  
Unread 12-19-2017, 11:01 AM
HardWeightLoss HardWeightLoss is offline
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Join Date: Dec 2017
Posts: 37
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Day 6 - December 19th

Weight - Will be checking the scale weekly. - 1 more day before weigh in, not expecting a lot of water weight as I was already on somewhat low calories/carbs previously and had a big "woosh" of water weight on the last few days before starting this diet.

Breakfast - 340 Calories
---------------------------
Black Coffee, No Sugar - 2 Calories
Dymatize ISO 100, 2.0 Scoops - 212 calories
Semi Skimmed Milk 190ml - 91 calories
Fibre Force - 8 Calories
3 Fish Oil Tablets - 27 calories

Dinner - 606
--------------
Chicken Breast Fillets 400g - 544 calories
3 Fish Oil Tablets - 27 calories
Fibre Force - 8 Calories
Romaine Lettuce - 27 calories

Result
-------
Calories : 946
Protein : 181g
Carbs : 18g
Fat: 16g

Notes:
- Finally was able to go to the bathroom yesterday
- Mood is relatively okay, extremely bored due to the fact I can't hit the gym more than three times a week with this diet, I know I have the energy to do it, but it's better to follow the guidelines I guess and not promote injuries.

Exercise -
None, only going to lift 3 times a week, to avoid unpleasant side effects on the diet.

Quote:
Originally Posted by w1cked View Post
Look for a bottle of "magnesium citrate" at your chemist's in lieu of miralax.
I found some rubbish silmtee that my dad use to use, it obviously has 0 affect on weight loss, but it's got a really handy side effect of being a laxative, so until I find something at my local pharmacy, I will use this commercial flop.
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  #14  
Unread 12-20-2017, 10:57 AM
HardWeightLoss HardWeightLoss is offline
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Join Date: Dec 2017
Posts: 37
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Day 7 - December 20th

Weight - 122.3kg to 119.8kg - bare in mind that is not all fat, there is a small portion of water weight, alot less than most people on their first week as others lose 8 pounds or so in their first week, I was already 'whooshed' and lost my water weight on 122.3 from my previous diet, but regardless, the progress is there, which does help negate how hard the diet is.

NEXT WEIGH IN on the 27th

Just saying if someone else at my weight or a similar weight or even someone who weighs less attempts the diet, you are likely to see a larger jump in the first week, but once again a good portion of that will be water weight.

Breakfast - 449 Calories
---------------------------
Black Coffee, No Sugar - 2 Calories
Dymatize ISO 100, 3.0 Scoops - 318 calories
Semi Skimmed Milk 200ml - 96 calories
3 Fish Oil Tablets - 27 calories
Fibre Force - 8 Calories

Dinner - 596 Calories
--------------
1/4 Chicken Breast (Medium) Nandos - 298 calories
1/4 Chicken Breast (Medium) Nandos - 298 calories

Result
-------
Calories : 1045
Protein : 186g
Carbs : 20g
Fat: 24g

Notes:
- Still going strong, do not feel that the diet has had it's toll on me, but take into consideration I am cat 3, and have more fat on my body then is acceptable in general, and thus my body is more likely to be adapted to such a large deficit, that alongside with the fact the protein is very filling.
- I generally hope I don't lose much LBM in general, on this diet, and on my overall weight loss journey, because the only positive thing about gaining weight unexpectedly is the fact you do gain "some" LBM alongside the god forsaken fat, so at least trying to keep that one silver lining from gaining weight is a goal. (I am aware that out of that LBM you do lose some of it was not all of it is muscle, it's also a lot of connective tissue that your body won't really need anymore once you lose weight, and there is no way that you will lose 0 muscle mass when cutting, but minimising the loss is still a prime objective.
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  #15  
Unread 12-21-2017, 10:22 AM
HardWeightLoss HardWeightLoss is offline
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Join Date: Dec 2017
Posts: 37
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Day 8 - December 21st

Weight - 119.8kg

NEXT WEIGH IN on the 27th

Breakfast - 449 Calories
---------------------------
Dymatize ISO 100, 3.0 Scoops - 318 calories
Semi Skimmed Milk 200ml - 96 calories
3 Fish Oil Tablets - 27 calories
Fibre Force - 8 calories

Dinner - 581 Calories
--------------
Chicken Breast Fillets 450g - 522 calories
3 Fish Oil Tablets - 27 calories
Cucumber 200g - 32 calories

Result
-------
Calories : 1030
Protein : 182g
Carbs : 19g
Fat: 24g

Notes:
- Don't feel tired, and not craving anything I shouldn't be, I attribute the fact I am not lunging after bad foods to the fact I gained most of this weight rapidly and due to emotional reasons, as opposed to just the inability to stop eating.

Exercise
Weight Lifting 40 minutes. - just following the sample program Lyle suggests.

Last edited by HardWeightLoss : 12-21-2017 at 11:16 AM.
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  #16  
Unread 12-22-2017, 02:27 AM
Determinism Determinism is offline
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Join Date: Nov 2016
Posts: 593
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FYI, RFL is great at suppressing hunger. All PSMF diets or fasting in general have that benefit.
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  #17  
Unread 12-22-2017, 09:38 AM
HardWeightLoss HardWeightLoss is offline
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Join Date: Dec 2017
Posts: 37
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Day 9 - December 22nd

Current Weight - 119.8kg

NEXT WEIGH IN on the 27th

Breakfast - 371 Calories
---------------------------
Dymatize ISO 100, 3.0 Scoops - 318 calories
3 Fish Oil Tablets - 27 calories
Fibre Force - 8 calories
Mega-size BCAA - 18 Calories

Dinner - 623 Calories
--------------
1/4 Chicken Breast (Medium) Nandos - 298 calories
1/4 Chicken Breast (Medium) Nandos - 298 calories
3 Fish Oil Tablets - 27 calories

Result
-------
Calories : 994
Protein : 182g
Carbs : 11g
Fat: 23g

Notes:
- Nothing special, normal day.

Exercise
30 minutes of light cardio.
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  #18  
Unread 12-22-2017, 12:54 PM
davidjr74's Avatar
davidjr74 davidjr74 is offline
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Join Date: Oct 2010
Posts: 1,053
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Quote:
Originally Posted by HardWeightLoss View Post
Day 7 - December 20th

Weight - 122.3kg to 119.8kg - bare in mind that is not all fat, there is a small portion of water weight, alot less than most people on their first week as others lose 8 pounds or so in their first week, I was already 'whooshed' and lost my water weight on 122.3 from my previous diet, but regardless, the progress is there, which does help negate how hard the diet is.

NEXT WEIGH IN on the 27th

Just saying if someone else at my weight or a similar weight or even someone who weighs less attempts the diet, you are likely to see a larger jump in the first week, but once again a good portion of that will be water weight.

Breakfast - 449 Calories
---------------------------
Black Coffee, No Sugar - 2 Calories
Dymatize ISO 100, 3.0 Scoops - 318 calories
Semi Skimmed Milk 200ml - 96 calories
3 Fish Oil Tablets - 27 calories
Fibre Force - 8 Calories

Dinner - 596 Calories
--------------
1/4 Chicken Breast (Medium) Nandos - 298 calories
1/4 Chicken Breast (Medium) Nandos - 298 calories

Result
-------
Calories : 1045
Protein : 186g
Carbs : 20g
Fat: 24g

Notes:
- Still going strong, do not feel that the diet has had it's toll on me, but take into consideration I am cat 3, and have more fat on my body then is acceptable in general, and thus my body is more likely to be adapted to such a large deficit, that alongside with the fact the protein is very filling.
- I generally hope I don't lose much LBM in general, on this diet, and on my overall weight loss journey, because the only positive thing about gaining weight unexpectedly is the fact you do gain "some" LBM alongside the god forsaken fat, so at least trying to keep that one silver lining from gaining weight is a goal. (I am aware that out of that LBM you do lose some of it was not all of it is muscle, it's also a lot of connective tissue that your body won't really need anymore once you lose weight, and there is no way that you will lose 0 muscle mass when cutting, but minimising the loss is still a prime objective.
As a cat 3 and the fact that you're eating sufficient protein and lifting, I would not worry about this at all. You're doing great. Keep at it.
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  #19  
Unread 12-23-2017, 10:27 AM
HardWeightLoss HardWeightLoss is offline
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Join Date: Dec 2017
Posts: 37
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Day 10 - December 23rd

Current Weight - 119.8kg

NEXT WEIGH IN on the 27th

Breakfast - 441 Calories
---------------------------
Dymatize ISO 100, 3.0 Scoops - 318 calories
3 Fish Oil Tablets - 27 calories
Semi Skimmed Milk 200ml - 96 calories

Dinner - 573 Calories
--------------
Chicken Breast Fillets 450g - 522 calories
3 Fish Oil Tablets - 27 calories
Mega-size BCAA - 24 Calories

Result
-------
Calories : 1014
Protein : 184g
Carbs : 14g
Fat: 24g

Notes:
- Nothing special, normal day.

Exercise
45 minutes of lifting, low reps, heavy weights.


Quote:
Originally Posted by davidjr74 View Post
As a cat 3 and the fact that you're eating sufficient protein and lifting, I would not worry about this at all. You're doing great. Keep at it.
Hopefully, trying my best to get enough protein daily.
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  #20  
Unread 12-24-2017, 12:27 PM
HardWeightLoss HardWeightLoss is offline
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Join Date: Dec 2017
Posts: 37
Default

Day 11 - December 24rd

Current Weight - 119.8kg

NEXT WEIGH IN on the 27th

Breakfast - 345 Calories
---------------------------
Dymatize ISO 100, 3.0 Scoops - 318 calories
3 Fish Oil Tablets - 27 calories

Dinner - 693 Calories
--------------
1/4 Chicken Breast (Medium) Nandos - 298 calories
1/4 Chicken Breast (Medium) Nandos - 298 calories
3 Fish Oil Tablets - 27 calories
Mega-size BCAA - 24 calories
Romaine Lettuce - 14 calories
Cucumber - 32 calories

Result
-------
Calories : 1038
Protein : 186g
Carbs : 14g
Fat: 24g

Notes:
- Nothing special, normal day.

Exercise
30 minutes light cardio.
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