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  #811  
Unread 10-12-2017, 05:01 AM
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Ooops, yesterday's post was for 10/10.

10/11: Week 6, Day 2
intake: on target. Chicken breast, FF cheese, cottage cheese, coffee (w/milk), and lettuce.
workout: upper body
steps: 8400

Lifts up today, too. I'm starting to see definition in my shoulders, which is always where I notice it first. I also managed to eke out one bodyweight pullup. Pretty pathetic, but I'll get back to multiple reps before too long.

//bstrong
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  #812  
Unread 10-14-2017, 04:45 AM
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10/12: Week 6, Day 3
intake: on target
workout: 40 min LISS
steps: 8200

10/13: Week 6, Day 4
intake: probably less than 600 calories in fish, FF cheese, FF cottage cheese, and veggies
workout: none
steps: 7200

10/14 Week 6, Day 5 morning weigh-in: 153.8 (-1.8, -10.2)

Weight-wise I'm right about where I was before the Sunday refeed/Monday's "free day," but I'm also closer to max water retention time in my cycle. I can live with that.

Would love to see the 152s before I travel for work next week. Need to make sure to stay active, and away from the kitchen, over the weekend.

//bstrong
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  #813  
Unread 10-15-2017, 07:39 AM
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10/14: Week 6, Day 5
intake: under protein targets. No excess carbs or fat, though
workout: upper body + 2 hours of yard work
steps: 6400

Lifts still shading up. Managed to eke out three BW pullups, albeit with very bad form.

10/15 morning weigh-in: 153.4 (-0.4, -10.6)

//bstrong
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  #814  
Unread 10-17-2017, 05:09 AM
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10/15: Week 6, Day 6
intake: fine
steps: 16000
workout: lower body

10/16: Week 6, Day 7
intake: went over protein targets for perhaps the first time. 3 chick breasts + egg whites + cottage cheese + FF cheese + veggies.
steps: 8000
workout: rest day. Legs were totally wiped out after squats and other leg work on Sunday morning plus a 4-mile hike on Sunday afternoon.

10/16: Week 7, Day 1 morning weigh-in: 153.8 (+0.4, -10.2)

Today I'll be at work for 12 hours, so no lifting. Short term goal is try to get to gym Wed and Thurs before I leave for a work trip, and see if I can't break through the 153s. These work trips always involve meals where I can't control the menu and where being on a strict diet just invites unwanted commentary from the peanut gallery, so I'm sure any breakthrough to the 152.Xs will be temporary.

//bstrong
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  #815  
Unread 10-21-2017, 05:18 AM
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10/16: Week 6, Day 7
(Somehow managed to misnumber a day. But, I started on a Tues, so Mon must have been a day 7. Not that it matters.)
intake: on point
steps: 6400
exercise: rest

10/17: Week 7, Day 1
intake: on point
steps: 6500
exercise: rest (13 hour day at work)

10/18: Week 7, Day 2
intake: on point
steps: 10,025
exercise: upper body

10/19: Week 7, Day 3
intake: on point
steps: 18,400
exercise: lower body

10/20: Week 7, Day 4
intake:
steps: 12,300
exercise: work meetings all day, but I did do a lot of walking

10/21: Week 7, Day 5 morning weigh-in: 151.6 (-2.2, -12.4)

Notes: The work trip went well. Didn't have time or clothes to go to the hotel gym, but I did walk 12+ miles over the 36 hours I was gone. I also kept to the diet the best I could given the provided food options.

Pretty happy to be under 152. 140s are in sight.

//bstrong
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  #816  
Unread 10-23-2017, 06:49 PM
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10/21 Week 7, Day 5
intake: on point
workout: upper body.
other: 9200 steps, 1.5 hours of yard work

Felt a bit low energy and weak/sore today. Must be the combination of the second-day sores plus walking 30,000 steps in 2 days plus low calories.

10/22 Week 7, Day 6
intake: on point
workout: none
other: 9300 steps, 2.5 hours of yard work

10/23 Week 7, Day 7
intake: good, though probably too much fat-free cheese
workout: lower body
steps: 13,500

Lifts were up a bit. "Fat pants" are definitely loose. Abs are starting to come out again up top, though lowers are still covered in a layer of fat.

Getting a bit sick of chicken, cauliflower, cucumber, cheese, and Chobani. (I sometimes call RFL the C-food diet...) Thinking about building a diet break around my work trip next week, then hitting RFL again until my vacation in mid-December.

//bstrong
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  #817  
Unread 10-24-2017, 04:17 AM
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10/24: Week 8, Day 1 morning weigh-in: 151.2 (-0.4,-12.8)

Just to get this all in one place, here are weigh-in results at the beginning of each week:

Week 1: 164
Week 2: 155.8
Week 3: 156.6
Week 4: 158
Week 5: 154 (weigh-in a day late)
Week 6: no weigh-in
Week 7: 153.8
Week 8: 151.2

Comparable points in my hormonal cycle are week 1 and part-way through week 4, with another data point coming up at the beginning of week 9, more or less.

//bstrong
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  #818  
Unread 10-25-2017, 05:00 AM
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10/24: Week 8, Day 1
intake: 121 P / 16 F / 15 C
steps: 5000
workout: rest day

10/24: Week 8, Day 2 morning weigh-in: 149.6 (-1.6, -14.4)

Great to see the 140s on the scale. It's likely only temporary -- I'm at the point in my cycle when I'm retaining the least water -- but I'll still take it!

Yesterday was my long day at work, and it ended up being around 15 hours, mostly sitting at my desk or in meetings. Good day for rest and recovery.

//bstrong
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  #819  
Unread 10-26-2017, 04:40 AM
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10/25: Week 8, Day 2
intake: fine
steps: 10,000
workout: upper body

Managed 3 decent body-weight pullups before having to move to assisted. Looking back in my old logs, I used to be able to do 6-8 at this body weight. Maybe after the diet and vacation I'll "bulk" to try to regain some of my lost strength. But, that's way down the road.

10/26: Morning-weigh in: 149.6 (0, -14.4). Yesterday morning's weigh-in date was incorrect.

//bstrong
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  #820  
Unread 10-29-2017, 05:55 AM
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10/26: Week 8, Day 3
intake: OK
steps: 6800
workout: none

10/27: Week 8, Day 4
intake: OK
steps: 8400
workout: none

10/28: Week 8, Day 5
intake: OK
steps: 6200
workout: lower body + a bunch of yard work

Finding it a bit hard to stay focused on the diet, not so much in the type of food but in the quantity. So, Saturday I ate high protein and low fat/carb foods, but I had 3 servings of cottage cheese throughout the day. Obviously, that's not RFL-compliant.

Lifts are still creeping up. I managed unassisted pullups of 3, 2.5, 2, 2, and 1. This is still 3-4 reps below where I was 2 years ago on this day (I record my lifts), but I'm making progress.

//bstrong
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