Originally Posted by QuadQueen
I'm in the same boat as you... I also reacted poorly to my recent 2 day carb refeed after a 12 day category 1 stint. Gained over 6lbs of water overnight and its taken me all month to drop it off again. I've been dieting again since July 6th and I'm still 2.2 lbs above my low weight I reached at the end of cat1. Very frustrated at the lack of progress this month. I can't even reach into my bodybuilding bag of tricks and decide why I'm still 2.2 lbs heavier while RFL again since July 6th. I'm at a loss right now...
My theory is that the "low weight" is a result of extreme depletion due to RFL that is not maintainable or optimal long term. From reading other logs, it does seem that this happens to almost everyone that attempts a category 1 RFL run. I seem to have had the most progress out of all the dumb stuff I've tried just shooting for a mild calorie deficit on certain days and throwing in 1 or 2 full PSMF days every week. One thing I'd be curious to hear from Lyle about is why he recommends such an extended period of PSMF with no refeeds for category 1. He recommends 1-2 weekly refeeds on a normal diet and even grants that to category 2 participants. I recall running a category 2 RFL run for 6 weeks when I was right on the cusp of category 1, having 2 refeeds of ~400g carbs on my full body days, and the fat just seemed to melt off. I can't imagine it would be too drastically different for category 1 outside of maybe cutting it back to 4 weeks or so instead of 6.