BodyRecomposition Support Forums  

Go Back   BodyRecomposition Support Forums > Logs > Logging your progress
Register FAQ Members List Calendar Search Today's Posts Mark Forums Read

Reply
Thread Tools Display Modes
  #1  
Unread 06-25-2016, 11:45 AM
invirtua invirtua is offline
Member
 
Join Date: Nov 2014
Posts: 35
Default M26 cat1 RFL log - chasing the single digits

Hi, i'll be logging my 13 day rfl here, should help with adherence and something extra to keep me busy through the extra difficult days ahead

background: got pretty obese at 330lbs a few years ago, dropped to 200 in 2 years, said "good enough" for a year then decided i wanted to look like a model and put some more effort into training and dieting for a year, now 4years later i think i'll look great losing 4-7lbs and maybe gaining a few more inches on arms and chest

where i am and where i wanna get: just coming out of a 3 day 15kcal refeed, the numbers should mostly be ignored for the next 4 days until its all processed and water drops, right before my refeed i weighted 181lbs with a 28.7in waist, assuming i didn't put on a bunch of fat in 3 days i should hit those numbers in 4 days and start seeing the progress. I had a DEXA in december that showed 16% bf, should be around 12 now and the goal is 9, ill be getting another scan at the end and post it along with final pictures

these are current pictures taken before the carbs and depleted:




protocol: pretty much everyone knows what rfl is and i won't spin it too much, i might push it a bit harder as i know my limits pretty well after 4 years of dieting, maximum daily intake will be 1k cal with 210g protein and 3x full-body 45min resistance/week, i'll push all the cardio and liss i can get away with, probably no more than a few hours/week.

day0 - 197bs 30.7in waist - 1hour cardio + 45min resistance - 5k cal 900/250/60
Reply With Quote
  #2  
Unread 06-26-2016, 04:36 PM
invirtua invirtua is offline
Member
 
Join Date: Nov 2014
Posts: 35
Default day 1

pretty chill sunday, for some reason i slept 13h straight, guessing all the activity and the carbs needed some recovery (usually i take 7-9h), hunger and fatigue haven't kicked in yet and i'm saving the EC for when it does, for now i'll try to stick to eating the same thing everyday which is 1kg of chicken breast boiled in water with salt and pepper spread in 2 meals, i've done 1 meal/day before and i feel less hungry on 2, plus this way i don't workout on empty stomach and get a post workout meal

day0 - 197bs 30.7in waist - 1hour cardio + 45min resistance - 5k cal 900/250/60

day 1 - 193lbs 30in waist - 20min HIIT - 1000kcal 0/200/20
Reply With Quote
  #3  
Unread 06-27-2016, 04:45 PM
invirtua invirtua is offline
Member
 
Join Date: Nov 2014
Posts: 35
Default

woke up a bit fatigued and thinking of nothing but a greasy sandwich i use to have on my old city, not much hunger tho, took an EC and it may or may not have helped (not a morning person, feel better as the day goes). Went to the grocery shop and stocked up on rfl sweets (SF jello, SF juice mix, diet soda and SF gum), spent more than i wanted to but i'm saving so much on food anyway.

I have this thing where i have to eat something tasty when watching something i like (fatties, amirite?) and since its the GoT finale ill be having a few packets of jello with 2 tbs half-half, gonna cut 10g protein to fit cals but i really need that cream man.

Was feeling good for a workout when i got back and was afraid if i ate and waited a few hours i'd lose the energy so i got in an awesome fasted workout, 32 sets in just under an hour, still plenty of glycogen judging by the pump i got. Also not a big fan of glycogen, sure lifting slightly more weight and the vascularity are nice but the pump makes me feel stiff and heavy and i can't move the way i want to, it'll probably be gone by the next workout.

day0 - 197bs 30.7in waist - 1hour cardio + 45min resistance - 5k cal 900/250/60

day 1 - 193lbs 30in waist - 20min HIIT - 1000kcal 0/200/20
day 2 - 189lbs 29in waist - 1hour resistance - 1000kcal 1/190/27
Reply With Quote
  #4  
Unread 06-28-2016, 03:37 PM
invirtua invirtua is offline
Member
 
Join Date: Nov 2014
Posts: 35
Default day3

Deficit is finally starting to hit me, i can deal with the hunger and cravings but its this general feeling of being empty and dead inside that gets me, walked to the other side of the city to get some tea and creatine and even for a slow walk i had to push through the lack of energy, took an EC when i woke up and will take another after i eat soon, hoping i'm back to pre-refeed weight and waist in a day or two and start seeing progress.

Got some more eph at the drugstore and their multivitamin price was retarded so i'll eat some beef liver instead, really dislike the taste and texture but its not like i love boiled chicken breast either way right? also got some random lean fish that was on sale for a little bit of variety
edit: turns out if you don't breathe through your nose while eating liver its substantially less unpleasant

day0 - 197bs 30.7in waist - 1hour cardio + 45min resistance - 5k cal 900/250/60

day 1 - 193lbs 30in waist - 20min HIIT - 1000kcal 0/200/20
day 2 - 189lbs 29in waist - 1hour resistance - 1000kcal 1/190/27
day 3 - 185lbs 29in waist - 90min LISS - 1000kcal 12/196/22

Last edited by invirtua : 06-28-2016 at 04:14 PM.
Reply With Quote
  #5  
Unread 06-29-2016, 03:38 PM
invirtua invirtua is offline
Member
 
Join Date: Nov 2014
Posts: 35
Default

was feeling pretty discouraged with last few months progress and the mirror today and couldn't deal with the hunger and cravings as well, had 5 egg yolks and 40g dark chocolate, was either gonna break calories or protein and chose protein, though about going for a run but didn't have it in me, got through the day at least

day 1 - 193lbs 30in waist - 20min HIIT - 1000kcal 0/200/20
day 2 - 189lbs 29in waist - 1hour resistance - 1000kcal 1/190/27
day 3 - 185lbs 29in waist - 90min LISS - 1000kcal 12/196/22
day 4 - 184lbs 29in waist - no activity - 1100kcal 14/130/59
Reply With Quote
  #6  
Unread 06-30-2016, 07:42 PM
invirtua invirtua is offline
Member
 
Join Date: Nov 2014
Posts: 35
Default day 5

weight and waist finally back to pre-refeed, hoping for another drop soon to account for the last 5 days, mirror improving too. Was really needing this motivation, for as much as discipline is really what makes it, its hard to have a reason to stay disciplined when im never motivated.

EC didn't do anything and had an awful training with zero energy, grinded through every set hoping it'd end soon, felt like i could throw up and pass out at the end but im glad i finished, strenght still in check but didn't even try to break any PRs.

day 1 - 193lbs 30in waist - 20min HIIT - 1000kcal 0/200/20
day 2 - 189lbs 29in waist - 1hour resistance - 1000kcal 1/190/27
day 3 - 185lbs 29in waist - 90min LISS - 1000kcal 12/196/22
day 4 - 184lbs 29in waist - no activity - 1100kcal 14/130/59
day 5 - 181lbs 28in waist - 1hour resistance - 1000kcal 1/190/27
Reply With Quote
  #7  
Unread 07-01-2016, 04:21 PM
invirtua invirtua is offline
Member
 
Join Date: Nov 2014
Posts: 35
Default

the woosh is real but i know not to care too much about the scale, energy and motivation are still pretty low but more than enough to keep going. As cat2 or in the past few months his is the point i used to get a refeed and that was always a great psychological boost, being halfway done is just as valid tho.


day 1 - 193lbs 30in waist - 20min HIIT - 1000kcal 0/200/20
day 2 - 189lbs 29in waist - 1hour resistance - 1000kcal 1/190/27
day 3 - 185lbs 29in waist - 90min LISS - 1000kcal 12/196/22
day 4 - 184lbs 29in waist - no activity - 1100kcal 14/130/59
day 5 - 181lbs 28in waist - 1hour resistance - 1000kcal 1/190/27
day 6 - 179lbs 28in waist - 40min LISS - 1000kcal 1/190/27
Reply With Quote
  #8  
Unread 07-02-2016, 06:43 PM
invirtua invirtua is offline
Member
 
Join Date: Nov 2014
Posts: 35
Default day 7

felt a shred of energy and went for some cardio, only had 20min in me but it wasn't too bad, ate at a different time the day before which should explain the scale, also had 40g of dark chocolate (that bag really calls me sometimes)

day 1 - 193lbs 30in waist - 20min HIIT - 1000kcal 0/200/20
day 2 - 189lbs 29in waist - 1hour resistance - 1000kcal 1/190/27
day 3 - 185lbs 29in waist - 90min LISS - 1000kcal 12/196/22
day 4 - 184lbs 29in waist - no activity - 1100kcal 14/130/59
day 5 - 181lbs 28in waist - 1hour resistance - 1000kcal 1/190/27
day 6 - 179lbs 28in waist - 40min LISS - 1000kcal 1/190/27
day 7 - 180lbs 28in waist - 20min cardio - 1000kcal 21/140/38
Reply With Quote
  #9  
Unread 07-03-2016, 11:48 PM
invirtua invirtua is offline
Member
 
Join Date: Nov 2014
Posts: 35
Default day 8

Went to visit some relatives in another town and spent the day whole day walking or standing, great to distract the mind and not think about food so much, not much else to log

day 1 - 193lbs 30in waist - 20min HIIT - 1000kcal 0/200/20
day 2 - 189lbs 29in waist - 1hour resistance - 1000kcal 1/190/27
day 3 - 185lbs 29in waist - 90min LISS - 1000kcal 12/196/22
day 4 - 184lbs 29in waist - no activity - 1100kcal 14/130/59
day 5 - 181lbs 28in waist - 1hour resistance - 1000kcal 1/190/27
day 6 - 179lbs 28in waist - 40min LISS - 1000kcal 1/190/27
day 7 - 180lbs 28in waist - 20min cardio - 1000kcal 21/140/38
day 8 - 180lbs 28in waist - 2hour LISS - 1000kcal 5/201/22
Reply With Quote
  #10  
Unread 07-04-2016, 08:14 PM
invirtua invirtua is offline
Member
 
Join Date: Nov 2014
Posts: 35
Default day 9?

Hunger and cravings got pretty high today and i broke a little bit, didn't full-on binge but went up to maintenance and slept the whole day (didn't sleep at all yesterday), going for 3 more days and then maintain for 3w and figure it out from there

day 1 - 193lbs 30in waist - 20min HIIT - 1000kcal 0/200/20
day 2 - 189lbs 29in waist - 1hour resistance - 1000kcal 1/190/27
day 3 - 185lbs 29in waist - 90min LISS - 1000kcal 12/196/22
day 4 - 184lbs 29in waist - no activity - 1100kcal 14/130/59
day 5 - 181lbs 28in waist - 1hour resistance - 1000kcal 1/190/27
day 6 - 179lbs 28in waist - 40min LISS - 1000kcal 1/190/27
day 7 - 180lbs 28in waist - 20min cardio - 1000kcal 21/140/38
day 8 - 180lbs 28in waist - 2hour LISS - 1000kcal 5/201/22
day 9 - 181lbs 28in waist - no activity - 2200kcal 100/120/136
Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -6. The time now is 02:10 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.