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  #21  
Unread 02-11-2018, 10:50 PM
alaloum alaloum is offline
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Day 4 weigh in: 106.7lb (-0.7)/48.5kg (-0.3)

Total loss thus far is 3.5lb/ 1.6 kg,
visually I see quite some changes but at the same time I feel too flat and slightly bloated so.. 1 day to go and next few days will show whether I'm still retaining water.

Managed to sleep 3 hours. I'm slightly sored and still no hunger yet I feel a little dizzy.
Maybe I'll get some extra mag/potassium and glucosamine.
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My ERFL log
http://forums.lylemcdonald.com/showthread.php?t=34596

Last edited by alaloum : 02-11-2018 at 10:59 PM.
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  #22  
Unread 02-12-2018, 04:46 AM
infiniteopacity infiniteopacity is offline
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Sucks you're not sleeping well - hope that rectifies soon.
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  #23  
Unread 02-12-2018, 06:12 AM
alaloum alaloum is offline
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Quote:
Originally Posted by infiniteopacity View Post
Sucks you're not sleeping well - hope that rectifies soon.
Thank you, hopefully it's bc of all the stress I'm putting my body through, which ends soon. If it's bc of the bupropion I will have a good few weeks more of sleepless nights!
Helped with the overall energy and appetite suppression tho so I can't really complain
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My ERFL log
http://forums.lylemcdonald.com/showthread.php?t=34596
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  #24  
Unread 02-12-2018, 12:07 PM
alaloum alaloum is offline
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Day 4

Weight: 106.7lbs (-0.7) / 48.5kg (-0.3)


Miles walked: 21 (7h)
Intensity: 2.0-3.4mph

Diet

-coffee with milk (65cals, 5p)
-whey (147cals, 26p)
-turkey/egg white omelet (88cals, 15p)
-chicken (330cals, 80p)

Total: 630 calories, 126g protein

Not much to say, didn't find it that hard tbh, except for insomnia. 85 miles completed. Despite feeling a bit weak my energy levels were pretty good. Had a terrible day otherwise, but this one is over. Will post final weigh in tomorrow.
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"I know who I am. And after all these years, there's a victory in that"

My ERFL log
http://forums.lylemcdonald.com/showthread.php?t=34596
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  #25  
Unread 02-12-2018, 12:30 PM
alaloum alaloum is offline
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I'm stating the obvious, but it's ridiculous how much of a mental game dieting is in general. I mean, for whatever reason, good cardio fitness/correct supplements/approach, I found it easier in execution compared to ANY other dieting approach. My body was for the first time not the problem, yet after the 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.ty day I had today I came close to say "F* it lets have some food and sleep" more times than I can count. Being the final day is what kept me on track.
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"I know who I am. And after all these years, there's a victory in that"

My ERFL log
http://forums.lylemcdonald.com/showthread.php?t=34596
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  #26  
Unread 02-12-2018, 11:44 PM
alaloum alaloum is offline
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Today's loss: -0.2lb/ 0.1kg

Wrapping up

Starting weight: 110.2lb/ 50.1kg
Ending weight: 106.5lb / 48.4kg

Total loss: -3.7lb/ -1.7kg

First of all, the numbers are pretty much representative of my deficit as a small female . I always lose 2.5lb water exactly whenever I go low carb, never more, never less.

I calculated, well, estimated my daily deficit to actually be around 1600 calories. This comes about to 1.8 lbs of actual fat loss. With the water loss I should be closer to -4.3lbs/2kg at least of total loss.

I do feel certain that with an RFL intake, ~25 hours (85miles) of cardio and an intense workout, and terrible insomnia, all in 4 days can cause some water retention due to physical stress.
Also, iirc yesterday I drunk half the water I usually drink.

So I'm expecting the weight to drop a bit more, or at least stay the same after some water retention is gone and some water weight at maintenance is gained.

Visually I can see a lot of difference, even more so I can feel the difference in how my clothes fit. Im confident I lost very little lbm, if at all. BUT even with the low lbm I started with, i do feel flat af as well.

Overall it was a great experience, I love testing how I respond to different approaches. I would definitely do it again IF I feel I need it, but at my current weight no.
Right now I'd rather move slightly below/at maintenance and lift as heavy as I can. If I'm lucky I'll gain some muscle due to muscle memory and slightly lower my bodyfat.

Will post after photos and stats in a few days, when my weight has stabilized. I'm just wondering whether I should start maintenance from today or go for a structured refeed today. I do feel pretty drained.
__________________
"I know who I am. And after all these years, there's a victory in that"

My ERFL log
http://forums.lylemcdonald.com/showthread.php?t=34596

Last edited by alaloum : 02-13-2018 at 12:37 AM.
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  #27  
Unread 02-13-2018, 12:34 AM
alaloum alaloum is offline
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Completely forgot I also had no BM since I started till now, lel

Another 0.5lb loss

So ending weight is actually 106lbs (total loss 4.2lb) / 48.2kg (total loss 1.9kg)


Which shows my math was pretty accurate

Anyone care to chime in with regards to refeed vs maintenance day for today opinions?
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"I know who I am. And after all these years, there's a victory in that"

My ERFL log
http://forums.lylemcdonald.com/showthread.php?t=34596
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  #28  
Unread 02-13-2018, 12:55 AM
loc loc is offline
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Well done. That's a lot of walking.
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  #29  
Unread 02-13-2018, 02:16 AM
alaloum alaloum is offline
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Quote:
Originally Posted by loc View Post
Well done. That's a lot of walking.
Thank you I made it quite pleasant, mostly walking my dog around the city in a great weather helped my mood incredibly and overshadowed any soreness or boredom. Otherwise, Netflix nd 'mill
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"I know who I am. And after all these years, there's a victory in that"

My ERFL log
http://forums.lylemcdonald.com/showthread.php?t=34596
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  #30  
Unread 02-13-2018, 01:02 PM
alaloum alaloum is offline
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Post-erfl / Day 5

In the morning I didn't feel like eating much, so I ate mostly protein: some eggs and a couple of protein brownies. Late morning I felt really energetic so I hit the gym. Did a full body workout, 2-3 sets of 5-6 reps and some depletion work.

Only cardio for the day was 45' walking my dog.

At the end I could barely walk so I guess I ended up pretty depleted.

Right after I had a refeed, ended up with the following macros:

320g carbs, 120g protein, 60g fat
2300 calories


Total for the day: 2700 calories, 170g protein, 330g carbs, 80g fat

Feeling pretty good, I don't feel as bloated as I did in the past when I had carbs.
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"I know who I am. And after all these years, there's a victory in that"

My ERFL log
http://forums.lylemcdonald.com/showthread.php?t=34596
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