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  #21  
Unread 08-03-2017, 06:31 AM
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davidjr74 davidjr74 is offline
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Join Date: Oct 2010
Posts: 985
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Day 1: 188.6
Day 2: 183.8 (-4.8lbs)
Day 3: 182.6 (-1.2lbs)
Day 4: 181.0 (-1.6lbs)
Day 5: 180.0 (-1.0lbs) *Free Meal*
Day 6: 181.6 (+1.6lbs)
Day 7: 180.8 (-0.8lbs) *Structured Refeed*
Day 8: 182.6 (+1.8lbs)
Day 9: 182.0 (-0.6lbs)


I may end up having my free meal today. It depends on the restaurant we're going to later at my place of work. I'll try my best to get it as RFL friendly as possible.

Got my shipment of protein and fish oil in at perfect timing as I ran out of fish oil yesterday. I'm low on protein sources; got some grocery shopping later.

At this point I guess the water weight is out of my body so I should see more stable losses in fat/weight.
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  #22  
Unread 08-03-2017, 11:39 AM
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davidjr74 davidjr74 is offline
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Well the early week free meal happened by default. I couldn't find anything close to RFL friendly so I decided to just enjoy the meal. Only bad part is I got 4 days in a row now of strict RFL until the structured re-feed. Definitely doable.
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  #23  
Unread 08-04-2017, 01:03 PM
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davidjr74 davidjr74 is offline
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Join Date: Oct 2010
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Day 1: 188.6
Day 2: 183.8 (-4.8lbs)
Day 3: 182.6 (-1.2lbs)
Day 4: 181.0 (-1.6lbs)
Day 5: 180.0 (-1.0lbs) *Free Meal*
Day 6: 181.6 (+1.6lbs)
Day 7: 180.8 (-0.8lbs) *Structured Refeed*
Day 8: 182.6 (+1.8lbs)
Day 9: 182.0 (-0.6lbs) *Free meal*
Day 10: 182.6 (+0.6lbs)

My body seems to enjoy 182.6lbs. No worries. Ready to execute today. I should have done this a long time ago but I have now prepared myself for protein intake on the next 9 days. Each baggy has 500 grams of chicken breast (9 days worth):

http://forums.lylemcdonald.com/attac...1&d=1501873396
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File Type: jpg chicken.jpg (81.3 KB, 7 views)
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  #24  
Unread 08-05-2017, 07:18 AM
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davidjr74 davidjr74 is offline
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Join Date: Oct 2010
Posts: 985
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Day 1: 188.6
Day 2: 183.8 (-4.8lbs)
Day 3: 182.6 (-1.2lbs)
Day 4: 181.0 (-1.6lbs)
Day 5: 180.0 (-1.0lbs) *Free Meal*
Day 6: 181.6 (+1.6lbs)
Day 7: 180.8 (-0.8lbs) *Structured Refeed*
Day 8: 182.6 (+1.8lbs)
Day 9: 182.0 (-0.6lbs) *Free meal*
Day 10: 182.6 (+0.6lbs)
Day 11: 181.2 (-1.4lbs)


Ate some Tilapia and some broccoli this morning. I think I'm going to give that Spicy Chicken and Cabbage Soup a try from the book. Looks pretty good imo.
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  #25  
Unread 08-06-2017, 01:09 PM
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davidjr74 davidjr74 is offline
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Join Date: Oct 2010
Posts: 985
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Day 1: 188.6
Day 2: 183.8 (-4.8lbs)
Day 3: 182.6 (-1.2lbs)
Day 4: 181.0 (-1.6lbs)
Day 5: 180.0 (-1.0lbs) *Free Meal*
Day 6: 181.6 (+1.6lbs)
Day 7: 180.8 (-0.8lbs) *Structured Refeed*
Day 8: 182.6 (+1.8lbs)
Day 9: 182.0 (-0.6lbs) *Free meal*
Day 10: 182.6 (+0.6lbs)
Day 11: 181.2 (-1.4lbs)
Day 12: 179.2 (-2.0lbs)


Finally broke 180lbs. It has been a few years since I have been below 180lbs. Next target: 175lbs. Keeping this diet alive; I love seeing the progress everyday. Even when I'm hungry I just think "nice burn fat burn" lol.

Past 2 days I have eaten the "Spicy Chicken and Cabbage Soup" that is in the book. Its extremely filling and I usually just eat all my protein requirements in one sitting. Only thing I do different is saute some onion, garlic, celery, and carrot and add some fish sauce on to the chicken. Chicken breasts are a problem no more.
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  #26  
Unread 08-07-2017, 07:47 AM
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davidjr74 davidjr74 is offline
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Join Date: Oct 2010
Posts: 985
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Day 1: 188.6
Day 2: 183.8 (-4.8lbs)
Day 3: 182.6 (-1.2lbs)
Day 4: 181.0 (-1.6lbs)
Day 5: 180.0 (-1.0lbs) *Free Meal*
Day 6: 181.6 (+1.6lbs)
Day 7: 180.8 (-0.8lbs) *Structured Refeed*
Day 8: 182.6 (+1.8lbs)
Day 9: 182.0 (-0.6lbs) *Free meal*
Day 10: 182.6 (+0.6lbs)
Day 11: 181.2 (-1.4lbs)
Day 12: 179.2 (-2.0lbs)
Day 13: 179.4 (+0.2lbs)


No much to say today. I didn't sleep well last night. I'm ready for a structured re-feed tomorrow. Really looking forward to that; almost perfect timing I'm feeling weak. Added 45 minutes of incline walking yesterday. Lastly, nice to see 179 again.
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  #27  
Unread 08-08-2017, 06:59 AM
incogenator incogenator is offline
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Join Date: Sep 2010
Posts: 81
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Excellent progress lately. I assume this is still RFL? What's worked best for you in the past?
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  #28  
Unread 08-08-2017, 04:03 PM
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davidjr74 davidjr74 is offline
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Join Date: Oct 2010
Posts: 985
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Quote:
Originally Posted by incogenator View Post
Excellent progress lately. I assume this is still RFL? What's worked best for you in the past?
Thanks man. Yes this is still RFL. I'm following by the book. The only change I'm making is doing my structured refeed more like UD 2.0 and not just a 5 hour window. It feels great to see progress everyday. RFL works great for me when I get it going. In the past, RFL worked; I ran it a few years ago. I tried flexible dieting for the past year or so and I could never stay disciplined enough. I think after this stint of RFL I'm developing a strategy to maintain my fat loss. Once I hit my target below 170lbs I intend on staying there.

Day 1: 188.6
Day 2: 183.8 (-4.8lbs)
Day 3: 182.6 (-1.2lbs)
Day 4: 181.0 (-1.6lbs)
Day 5: 180.0 (-1.0lbs) *Free Meal*
Day 6: 181.6 (+1.6lbs)
Day 7: 180.8 (-0.8lbs) *Structured Refeed*
Day 8: 182.6 (+1.8lbs)
Day 9: 182.0 (-0.6lbs) *Free meal*
Day 10: 182.6 (+0.6lbs)
Day 11: 181.2 (-1.4lbs)
Day 12: 179.2 (-2.0lbs)
Day 13: 179.4 (+0.2lbs)
Day 14: 178.8 (-0.6lbs) *Structured Refeed*


In the 178s now. Terrible sleep again but luckily I was off work today. Hit my 400 carbs and protein intake. Fats were just under 60 grams. Next time I'll stick to skim milk and cheerios. I really wanted chex mix this time so I squeezed it in there but they were 3.5 grams of fat per serving. Also worked out today.

Refeed:
Bag of chex mix cheddar
Half a bag of rold gold pretzels
One bowl of cheerios with skim milk
Protein intake: pork chops, protein shake.
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  #29  
Unread 08-09-2017, 07:22 AM
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davidjr74 davidjr74 is offline
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Join Date: Oct 2010
Posts: 985
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Day 1: 188.6
Day 2: 183.8 (-4.8lbs)
Day 3: 182.6 (-1.2lbs)
Day 4: 181.0 (-1.6lbs)
Day 5: 180.0 (-1.0lbs) *Free Meal*
Day 6: 181.6 (+1.6lbs)
Day 7: 180.8 (-0.8lbs) *Structured Refeed*
Day 8: 182.6 (+1.8lbs)
Day 9: 182.0 (-0.6lbs) *Free meal*
Day 10: 182.6 (+0.6lbs)
Day 11: 181.2 (-1.4lbs)
Day 12: 179.2 (-2.0lbs)
Day 13: 179.4 (+0.2lbs)
Day 14: 178.8 (-0.6lbs) *Structured Refeed*
Day 15: 180.8 (+2.0lbs)


Actually ate over 400 carbs yesterday. I think I got up to around 450 carbs. I had a great workout as well. No bloat this morning either. I feel great and ready to tackle another week of RFL. This week will be similar to week 2 in that my free meal may come a lot sooner than I have planned. Also chicken soup will continue to be my go to. Just a easy way to have a giant meal at once. I have gravitated toward my original plan of intermittent fasting so I can have my meal late; this helps with the stomach hunger at night.
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  #30  
Unread 08-10-2017, 07:13 AM
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davidjr74 davidjr74 is offline
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Join Date: Oct 2010
Posts: 985
Default

Day 1: 188.6
Day 2: 183.8 (-4.8lbs)
Day 3: 182.6 (-1.2lbs)
Day 4: 181.0 (-1.6lbs)
Day 5: 180.0 (-1.0lbs) *Free Meal*
Day 6: 181.6 (+1.6lbs)
Day 7: 180.8 (-0.8lbs) *Structured Refeed*
Day 8: 182.6 (+1.8lbs)
Day 9: 182.0 (-0.6lbs) *Free meal*
Day 10: 182.6 (+0.6lbs)
Day 11: 181.2 (-1.4lbs)
Day 12: 179.2 (-2.0lbs)
Day 13: 179.4 (+0.2lbs)
Day 14: 178.8 (-0.6lbs) *Structured Refeed*
Day 15: 180.8 (+2.0lbs)
Day 16: 181.0 (+0.2lbs)


High salt intake in my chicken soup last night probably was the reason my weight actually went up on a RFL diet. First time that has happened. Today is another going away for a coworker which means eating out. I will end up using my free meal early or if I could manage to make my meal RFL friendly as possible and add in cardio later I can potentially get away with it. I would really like to save my free meal for Saturday. We will see what happens.
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