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  #1  
Unread 06-14-2016, 09:06 PM
Neilnacarter Neilnacarter is offline
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Join Date: Apr 2013
Posts: 753
Default I can't think of a catchy title - RFL

Hi,

So flexible dieting approach is far too flexible for me I think, along with a lack of discipline around weekends and socialising, so back to RFL for some real results. I have a vacation planned at the end of August which will be my motivation

After a weekend of surfing with the boys and some beer consumed I crept in at over 100kgs. The weight this morning was 99.7kg so that will be my starting point. I am probably around 15-17% BF and I will run RFL as a cat 2 for the 10 weeks or so (incorporating a diet break). I am not worried about loosing a bit of mass in that time as I am planning to run a marathon in October. My cardio will then be predominantly running, with 3-4 weight sessions a week.

Free meal will be in on the weekend, with a refeed mid week. The free meal on the weekend should allow some socialising and limited alochol. If I plan the free meal on saturday, it should also give me the energy for the long run on Sunday.

So here it is. I will update some photos tomorrow morning.

Day 1: 99.7kg (0.0kg / 0.0kg)

Aiming for 230g of Protein per day with limited carbs / fats.

Last edited by Neilnacarter : 06-14-2016 at 09:53 PM.
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  #2  
Unread 06-15-2016, 01:19 AM
funkord funkord is offline
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I am following...
Good luck!
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  #3  
Unread 06-15-2016, 05:36 PM
Neilnacarter Neilnacarter is offline
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Day 2: 99.5kg( -0.2kg / -0.2kg)

Yesterday was tough transitioning to the low carbs. The evening was particularly difficult.

Fats for me are naturally going to be around 50g per day due to the quantity of protein that I am needed to consume, especially if using whole foods. This should make me feel a bit fuller anyway.
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  #4  
Unread 06-19-2016, 01:10 PM
truthisharmful truthisharmful is offline
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Join Date: Feb 2016
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use better food source, you dont even need close to 50gr of fat, this is not rfl anymore by now

for transitioning to low carb: use more salt and potassium
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  #5  
Unread 06-19-2016, 06:11 PM
Neilnacarter Neilnacarter is offline
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Join Date: Apr 2013
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Thumbs up

Day 3: 99.2kg (-0.3kg / -0.5kg)
Day4: 98.2kg (-1.0kg / -1.5kg)
Day 5 97.9kg (-0.3kg / -1.8kg)
Day 6 97.8kg (-0.1kg / -1.9kg)
Day 7: 99.0kg (+1.2kg / -0.7kg ) Refeed)

Not as much gym workouts as I would of liked last week, pretty much due to travelling with work. All in all not a bad week of 0.7kg lost. Looking forward to progressing forward with this
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  #6  
Unread 06-20-2016, 04:05 AM
pheeeeebs pheeeeebs is offline
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Join Date: Oct 2015
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Good luck with the journey.

Just one thing, though. You say you're going to be consuming around 50g of fat, but that stops this from being RFL.

If you eat chicken breast as your protein source you'll be nowhere near 50g of fat.
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  #7  
Unread 06-20-2016, 05:01 AM
truthisharmful truthisharmful is offline
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he was already told that and he also skipped the chapter where he was advised to watch his electrolytes apparently and then he wonders about feeling I need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post. when he transitions to low carb
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  #8  
Unread 06-20-2016, 08:18 AM
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Joerilla Joerilla is offline
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Following. Good luck!
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  #9  
Unread 06-20-2016, 10:31 PM
Neutrogena Neutrogena is offline
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Quote:
Originally Posted by truthisharmful View Post
he was already told that and he also skipped the chapter where he was advised to watch his electrolytes apparently and then he wonders about feeling I need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post. when he transitions to low carb
Actually, there's this thing called "ketosis" that kicks in when carbs are cut below a certain threshold. For many people this transition causes brain fog, fatigue, etc. Of course, all this information is in the book. ^_^
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  #10  
Unread 06-21-2016, 02:08 AM
Neilnacarter Neilnacarter is offline
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230g of protein purely eating chicken breast will have 30g of fat plus 6g of fat from fish oil. If I swap out for extra lean ground beef at 5% then that fat tips up a little bit more. Getting close to 50g. I know this diet doesnt promote variety but the little that it does I try and work with. Lyle states extra lean beef is ok.

truthisharmful - i have been around this forum long enough to know what to do. So no need to start mouthing off about "the book".
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