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  #1  
Unread 03-19-2018, 04:51 PM
minameaar minameaar is offline
Junior Member
 
Join Date: May 2012
Posts: 15
Default First ever log - RFL CAT 2

Hi all,

Background
I've been lurking on these forums for a few years now & have learnt a lot from your discussions. A while back I had success with RFL to get to a 10mm suprailiac skinfold, however over the past 6 years my lifestyle at work/laziness has gotten me to around 20mm albeit with a fair amount of LBM. I'm looking to use a 4 week RFL to kickstart a standard diet. Any words of wisdom would be appreciated throughout my log.

Stats
Weight = 109.5 kg
BF% ~ 20% (does this look right?)
Height = 6'1"

Workout Plan
Prefer upper/lower split however for RFL I will reduce the frequency and volume

Mon, Weds, Fri = Push, Legs, Pull
May do light cardio once or twice per week.

Planned Supplements
Fish Oil
Calcium
Multivitamin
Glutamine - ward off colds

I've added before front/back and side shots.

Let's see how this goes! Log to follow
Attached Images
File Type: jpg Side.jpg (48.4 KB, 13 views)
File Type: jpg Back.jpg (23.5 KB, 11 views)
File Type: jpg Front.jpg (49.6 KB, 22 views)
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  #2  
Unread 03-19-2018, 05:04 PM
minameaar minameaar is offline
Junior Member
 
Join Date: May 2012
Posts: 15
Default Day 1 - 109.5kg

Nutrition
Meal 1
Two bone-in chicken breasts skin removed

Meal 2
600g chicken breast fillet - roasted, jerk seasoning
300g spinach
Fish oil - 6x1g

Routine
Bench - 130x3, 125x4, 120x4, 115x6
CG Bench - 100x7, 100x5, 90x6
Lateral Raises - 10x12, 10x10, 10x9, 10x8

Comments
Felt fine to adhere to diet today. Big issue having 600g chicken breast in one sitting. Will break it up in the future.
Positively surprised at my gym session as I've had 3 weeks off lifting with little loss of performance. We'll see how the strength holds up over the course of this diet.
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  #3  
Unread 03-20-2018, 04:00 PM
minameaar minameaar is offline
Junior Member
 
Join Date: May 2012
Posts: 15
Default Day 2 - 107.5kg

Summary
Lost quite a bit of water here. Must have been carrying a lot over the weekend. Let's see what the number is tomorrow. No mental fogginess as yet and still feeling motivated.

Diet
Two chicken breast quarters - grilled
Spinach - raw

50g Whey
3x1g Omega 3

250g Smoked Haddock
1 Tsp Olive oil
Tomato
Onions
3x1g Omega 3
200g Spinach - steamed

Training
25 minute light jog - nothing too strenuous
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  #4  
Unread 03-21-2018, 04:01 AM
Schlansky Schlansky is offline
Senior Member
 
Join Date: Oct 2014
Posts: 623
Default

Hello,
I will be following your progress! With your lbm this will be an insane after picture

Good luck!
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  #5  
Unread 03-21-2018, 06:22 PM
minameaar minameaar is offline
Junior Member
 
Join Date: May 2012
Posts: 15
Default

Quote:
Originally Posted by Schlansky View Post
Hello,
I will be following your progress! With your lbm this will be an insane after picture

Good luck!
Thanks a lot! All's going well so far. Any advice would be appreciated along the way!
Just seen the progress of your cuts. Inspiring stuff!

Last edited by minameaar : 03-21-2018 at 06:42 PM.
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  #6  
Unread 03-21-2018, 06:38 PM
minameaar minameaar is offline
Junior Member
 
Join Date: May 2012
Posts: 15
Default Day 3 - 107.0kg

Summary
Chuffed to have continued dropping after yesterday's big drop. Energy felt fine today. Starting taking 1 x Green Tea with a double espresso twice daily as per dosage guidelines somewhere on the site. Didn't have much appetite today, even trained fasted with no major issues. As a result, the majority of calories were from shakes today but will be back on the whole foods tomorrow.
Planned free meal tomorrow afternoon. Will reduce planned extra fat intake as I intend to have a couple rum & diet cokes at an event.

Diet
250g Chicken Breast Slices
200ml Chicken & Vegetable Soup
50g Whey
3xOmega 3s

75g Whey
125g Haddock
100g Spinach

Training
Felt great training ATG with a weightlifter and pausing for a second at the bottom. Most flexible I've ever been.

Squat - 120x3, 120x3, 120x4
Romanian Deadlift - 120x5, 120x6, 120x5
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  #7  
Unread 03-23-2018, 04:30 AM
Schlansky Schlansky is offline
Senior Member
 
Join Date: Oct 2014
Posts: 623
Default

Quote:
Originally Posted by minameaar View Post
Thanks a lot! All's going well so far. Any advice would be appreciated along the way!
Just seen the progress of your cuts. Inspiring stuff!
Thanks!

Luckily, you wont get into most problems in those 4 weeks.
For me some of the most difficult parts of RFL are not messing up diet breaks, refeeds, free meals. It takes some trial and error to make these things a habit and incorporate them in your social life. But if you do it only for 4 weeks you can just power through. Just remember that you could outeat your deficit quite easily, so drinking 8 cocktails was really risky imo, I would have eaten 2 pizzas afterwards and ruined the weekly deficit

To make things a little easier I would look into protein pancakes, they are delicious and help with sweet cravings. Whey + egg whites + zero calorie maple syrup made me cry at times.

Hot sauces helped me tremendously to eat the same thing every day without hating my life.

Good luck!
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