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  #1  
Unread 12-28-2018, 11:39 AM
Miss_ash22 Miss_ash22 is offline
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Join Date: Dec 2018
Posts: 11
Default 2nd RFL run (26F|Cat 2)

Day One

Weight 65.5 (30.5%)
Total Loss N/A
Left till goal 7.5
Days till Maintenace 30


Nothing to report (obviously). I must admit that this was a last minute decision to jump into a stint of RFL, so today I relied on egg whites and two protein shakes. Knowing myself that I cannot adhere to a long term diet, Iím running the RFL protocol - hopefully only needing two rounds to get down to 58kg. My goal weight is actually 60kg but in June this year I am going to Europe for five weeks... meaning lots of eating. So having the wiggle room of 2kg while I am away should put me right back onto the maintenance weight I want.

Thisíll be my second time doing RFL, last time in Jan 2017, my results over 14 days was 69.3kg to 66.2 (-3.1). Which amazing I have relatively maintained over the last year. Starting at 65.5 this year.


Day Two

Weight 63.8 (30.1%)
Total Loss -1.7 (-.4%)
Left till goal 5.8
Days till Maintenace 29


Well, clearly my body was ready to get rid of some water. In saying that today I felt quite dizzy after a day at the beach so had a small pack of pickled cucumbers for sodium. So expect to gain some water weight back tomorrow.

Food for today:
- Chicken Breast w/ spinach
- Snack Pack of cucumbers
- Protein shake w/ spinach and psyllium husk
- Chobani plain fit yoghurt
- 10ml of vegan omega oil (fish oil makes me violently sick, fun!)
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  #2  
Unread 12-29-2018, 06:30 AM
Miss_ash22 Miss_ash22 is offline
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Join Date: Dec 2018
Posts: 11
Default

Day Three

Start Weight 65.5 (30.5%)
Weight 63.0 (29.8%)
Total Loss -2.5 (-.7%)
Left till goal 5
Days till Maintenace 28


Dizziness continuing into today, thought I would pass out when I stood up. Major foot cramp when going to bed last night. Was sick with the flu last week and hardly ate anything for four days so wondering if Iím already depleted in Potassium and/or magnesium.

1st Thing: Cold Brew Coffee
M1: Protein shake w/spinach, psyllium husk and ATP science Gutright, Calcium supp
M2: Eggwhites w/ mushrooms and (almost) FF cheese - canít get FF in Aus
M3: 150g Organic Extra Lean Beef Mince w/spinach, mushrooms, a little taco spices (no sugar!) and (almost) FF cheese slice
M4: Chobani Plain Fit Yoghurt, Vegan Omega Oil, Multi, Potassium, Magnesium and Melatonin

671 Cal - 94P/25C/22F
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  #3  
Unread 12-30-2018, 07:13 AM
Miss_ash22 Miss_ash22 is offline
Junior Member
 
Join Date: Dec 2018
Posts: 11
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Day Four (Free Meal)

Start Weight 65.5 (30.5%)
Weight 62.7 (30.3%)
Total Loss -2.8 (-.2%)
Left till goal 4.7
Days till Maintenace 27


So todays events were very unexpected. Had a family emergency on top of working night shift last night so I just ate ‘normally’. So I might call it my free meal of the week. Only had time to eat dinner thanks to night shift which was an arancini ball, a plate of cheese with bread and a slice of brownie including several glasses of wine and a couple of gin sodas! Expecting a nice spike up in weight tomorrow! Haha

Intake Macros: NO IDEA!

Last edited by Miss_ash22 : 12-30-2018 at 07:14 AM. Reason: Forgot bold caps for summary
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  #4  
Unread 12-31-2018, 02:37 AM
Miss_ash22 Miss_ash22 is offline
Junior Member
 
Join Date: Dec 2018
Posts: 11
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Day Five

Start Weight 65.5 (30.5%)
Weight (+.2) 63.2 (30.3%)
Total Loss -2.3 (-.2%)
Left till goal 4.9
Days till Maintenace 26


Back on track today and as expected, a small bump in weight. Working tonight for New Years so no temptation to drink. Thank god! Haha

1st Thing: Cold Brew Coffee
M1: Protein shake
M2: Eggwhites w/ mushrooms and (almost) FF cheese
M3: 150g Organic Extra Lean Beef Mince w/spinach, mushrooms, a little taco spices (no sugar!) and (almost) FF cheese slice

575 Cal - 85P/15C/21F
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  #5  
Unread 01-01-2019, 06:12 PM
Miss_ash22 Miss_ash22 is offline
Junior Member
 
Join Date: Dec 2018
Posts: 11
Default

*just realised my stats were wrong on weight remaining, forgot to update it, oops. Haha

Day Six

Start Weight 65.5 (30.5%)
Weight 63.2 (30.1%)
Total Loss -2.3 (-.4%)
Left till goal 5.2
Days till Maintenace 25

Day Seven (Refeed Day)

Start Weight 65.5 (30.5%)
Weight (-0.2) 63.0 (30.0%)
Total Loss -2.5 (-.5%)
Left till goal 5
Days till Maintenace 24

Macros - 65P/163C/21F

Last edited by Miss_ash22 : 01-01-2019 at 06:15 PM.
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  #6  
Unread 01-02-2019, 05:41 PM
Miss_ash22 Miss_ash22 is offline
Junior Member
 
Join Date: Dec 2018
Posts: 11
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Day Eight

Start Weight 65.5 (30.5%)
Weight (+1.1) 64.1 (30.0%)
Total Loss -1.4 (-.5%)
Left till goal 6.1
Days till Maintenace 23


A 1.1kg gain from my refeed yesterday so no news there!! Still feeling fine so far but I will note that today in particular Iíve woken up STARVING! Bloody refeeds, haha.

Todayís meals as follows;

M1: Protein waffle (Whey + Eggwhites) w sugar free syrup
M2: Gut supplement blended w/ spinach and psyllium husk
M3: 150g Organic Extra Lean Beef Mince w/spinach, red capsicum, taco spices and (almost) FF cheese slice
M4: Half scoop whey

Macros - 84P/23C/20F
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  #7  
Unread 01-03-2019, 11:22 PM
Miss_ash22 Miss_ash22 is offline
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Join Date: Dec 2018
Posts: 11
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Day Nine

Start Weight 65.5 (30.5%)
Weight (-1.1) 63 (29.5%)
Total Loss -2.5 (-1%)
Left till goal 5
Days till Maintenace 22


Oh my goodness. Bone dead tired last night at work. Been a big couple of weeks over Christmas and New Years, working twelve hour night shifts... Really feeling it. But the show must go on! Looking forward to having the time to go back to the gym next week!

Cravings have kicked in today, all I want is a wrap for my taco meal!

Todayís meals as follows;

M1: Whey + Gut supplement blended w/ spinach and psyllium husk
M2: Chicken Breast marinated in herbs, green beans, 10g Parmesan
M3: 150g Organic Extra Lean Beef Mince w/spinach, red capsicum, taco spices and (almost) FF cheese slice


Macros - 85P/26C/22F
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  #8  
Unread 01-04-2019, 10:21 PM
Miss_ash22 Miss_ash22 is offline
Junior Member
 
Join Date: Dec 2018
Posts: 11
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Day Ten

Start Weight 65.5 (30.5%)
Weight (-.5) 62.5 (30.0%)
Total Loss -3 (-.05%)
Left till goal 4.5
Days till Maintenace 21


Cracked the 63!! Finally!! Got the nice sweet ketone breath today. Cravings are holding up, but two days till a free meal. Itíll be interesting to see when Iím back at the gym on Monday if exercising will assist in hunger or make things worse! Usually helps when Iím dieting normally.

Nasty insomnia overnight, never felt like I slept wink. And I have the under eye darkness to show it!

Todayís meals as follows;

M1: High Fibre Protein Bar - hoping this will get the bowels going! (Macros are actually pretty good, 20g Prot | 4.8 Fat| 4 Carbs | 18g Fibre)
M2: 100g 97% Lean Ham Slices in Cos Lettuce Ďwrapsí w/ a cheese slice
M3: 150g Lamb Backstrap w Green Beans
M4: 1/2 Scoop Whey with water

Now... Macros including all veg, supps and fish oil (as usual). - 89P/18C/21F
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  #9  
Unread 01-05-2019, 09:09 PM
Miss_ash22 Miss_ash22 is offline
Junior Member
 
Join Date: Dec 2018
Posts: 11
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Day Eleven
Weight (-.1) 62.4 (29.2%)
Total Loss -3.1 (-1.3%)
Left till goal 4.4
Days till Maintenace 22

Guys.... Everything.... jiggles.....

Sodium was higher that usual yesterday thanks to the ham so might be stalling the scale slightly.

Today is the day I feel like my eyeballs are going to fall out of my head. Simply because every Sunday I transition from night shift back to day shift! Haha
Not going to lie, but Sunday is my day to have a couple of glasses of wine every week and Iím not giving up that tradition hell or high water. All about balance, right? :P
So carbs are higher today. Doing 30 mins of full body to try balance that out a little.

Todayís meals as follows;

M1: 150g 97% Lean Ham Slices in Cos Lettuce Ďwrapsí w/ a cheese slice (holy s**t this is delicious!)
M2: 190g Lamb Backstrap w Green Beans
M4: 1/2 Scoop Whey with water

Macros. - 83P/28C/24F
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  #10  
Unread 01-05-2019, 09:17 PM
Miss_ash22 Miss_ash22 is offline
Junior Member
 
Join Date: Dec 2018
Posts: 11
Default

P.S. Here’s a snapshot of my journey since 2015. I’ve been on and off attempting to get back to my 2013 weight of 58kg (before all hell broke loose in my life) and this will finally be my year!!!

Linear weight loss my butt!!! Haha
Attached Images
File Type: jpg 51B127B3-5278-4324-B900-1708DCFFB318.jpg (4.2 KB, 6 views)
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