8 Weeks of RFL over 4 Months.

[blah18]

Only lost 7-8 pounds. What's going on? I hope it's muscle gain but it's hard to imagine gaining significant muscle while dieting.
-Water retention is accounted for.
-3 Category 2 cycles with diet breaks in between.
-Meticulously tracked. 900 calories during RFL cycles. 2500-3000 calories during diet breaks.
-Starting weight around 185lbs at 6'. Estimated 18% BF. Current weight around 177. 4 pack in good lighting.
-Started sedentary, did body weight exercises throughout the 4 month period.
-28 years old. Fitness is on and off. Multiple previous periods of being in great shape. Generally athletically talented.

[skinnyfat111]

Seems about right and those are good results! In cat 2 , PSMF might see 2 pounds per week loss. But if you are 18% and lower, chances are you are pushing 1 - 1.5 pounds per week. I know cat 1 is looking at 0.5-1 pound a week fat loss. 2500-3000 might reverse a bit of the loss maybe, especially if you are sedentary. Lyle recommends to do maintainence minus 10% for 1 week (or two?) until hormones are back in check.

Also as you get leaner, you neeed to add back calories and up the protein. 900 might be too low. With 0 fat cottage cheese, chicken breast, drained/exra lean beef etc., I can't get less than 25 g of fat per 1100 cals.




Only lost 7-8 pounds. What's going on? I hope it's muscle gain but it's hard to imagine gaining significant muscle while dieting.
-Water retention is accounted for.
-3 Category 2 cycles with diet breaks in between.
-Meticulously tracked. 900 calories during RFL cycles. 2500-3000 calories during diet breaks.
-Starting weight around 185lbs at 6'. Estimated 18% BF. Current weight around 177. 4 pack in good lighting.
-Started sedentary, did body weight exercises throughout the 4 month period.
-28 years old. Fitness is on and off. Multiple previous periods of being in great shape. Generally athletically talented.

[ssg10587]

Pretty much that^^

After the water regain during your break. Your maintenance seems kinda high for someone at 177 at 6'.