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Unread 01-29-2018, 10:12 PM
Fitby40 Fitby40 is offline
Junior Member
Join Date: Jan 2018
Posts: 3
Default 37F - Cat 2 RFL

This is my 1st round of RFL.

My stats -
37y/o Female
Height: 5'9
Start weight: 183.4
LBM: 123
Goal this round: lose 12-18
Ultimate goal: 155# with 130LBM

Week 1
Loss: -1 (182.4) Using weight from morning pre-refeed
Disappointing first week. I lost 5 pounds in the 10 days prior to starting RFL, so that was my water weight. But still.... I use a digital scale and log everything to the gram. Realized one of my food entries was off, so made some tweaks going into week 2.

Week 2
Loss: -3.2 (-4.2/179.2)
Much better week. Less brain fog and more movement on the scale. Able to maintain weights during lifting sessions and even increase reps on a few.

Week 3
Loss: - 2.6 (-6.8/176.6)
Decent week. Added in a short LISS walk. Booked a trip for spring break so added motivation to stick with it!

I log my weight daily. Really look forward to that huge drop mid week!
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Unread 02-04-2018, 07:27 PM
Fitby40 Fitby40 is offline
Junior Member
Join Date: Jan 2018
Posts: 3
Default Week 4

Loss: -2.2 (-9/174.4)

Adherence is becoming much harder! With 3 kids (6, 4, 18mo) I'm still making "regular" meals for them and resisting those "little bites " from their plates. Friday evening was especially difficult with my Saturday refeed food in the kitchen just waiting to be eaten.....

Weekly food prep and having meals ready to go has definitely been critical.
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Unread 02-09-2018, 11:27 PM
Fitby40 Fitby40 is offline
Junior Member
Join Date: Jan 2018
Posts: 3
Default Week 5

Week 5
Loss: -0.8 (-9.8/173.6)

Week 5 RFL workouts suck… I feel as though I have no energy even with the 5g carb preworkout. I’ve been able to maintain and even increase weight on a few lifts though I’ve decreased # of sets & reps on some.

A days: start – current
Squats – 125 (3x5) – 125 (2x 5-7)
OHP – 60 (3x5) – 61.5 (2x7) small increase, but I’ll take it
Deadlift – 185 (1x5) --- same
Pull through -- 110 (3x12) -- same
Tricep pushdown – 70 (3x8) – 70 (3x10)

B Days:
Squats – 125 (3x5) – 125 (2x 5-7)
Bench – 85 (3x5) – 85 (2x7)
Row – 85 (3x5) – 95 (3x6)
Hip Thrust—255 (3x 5) – 270 (3x7)
Triceps -- 70 (3x8) – 70 (3x10)

Not much movement on the scale this week. I’m midway through the Women’s Book and I know it could be a whole myriad of factors… it’s still a mind trip…

I think I may not do Week 6 and start my 2 week maintenance instead. With birthdays and Valentine’s day…. And I’m just ready for a break. But, I have my follow up Dexa scheduled for early March to encourage me to keep things at true maintenance rather than go crazy eat all the carbs maintenance.
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