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  #11  
Unread 07-26-2017, 08:15 AM
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davidjr74 davidjr74 is offline
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I'm back and doing RFL so I can get this over with. I have been hanging out in the 185s for too long.

150 grams of protein, fish oils, the other necessary vitamins. We know the drill.

I'm a bit bloated today because of some celebrations yesterday. My real weight is around 185lbs or so. I'm also not eating lunch at work until about 2pm so my eating window is between 2pm-10pm so I can incorporate a bit of IF into this. I'm also gonna focus on walking now (all those long-term low duration activities have gotten me motivated to try it out).

My goal stays: I want to get down to 170lbs and than maintain in the 170-180lb range for a while until I figure out what I want to do and/or start lifting weights again.

Day 1: 188.6
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  #12  
Unread 07-27-2017, 08:34 AM
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davidjr74 davidjr74 is offline
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Day 1: 188.6
Day 2: 183.8 (-4.8lbs)


Always have enjoyed that initial weight loss that comes with RFL. I swear my face already lost fat after 1 day...Yesterday I hit the diet perfect. Yesterday night, I prepped lunch for today and tomorrow. Lunch is 50 grams of protein from pre-cooked ham and salad. For dinner, I have a protein shake and I pick out the meat/veggies from whatever my spouse cooks for dinner. I have precooked chicken ready to go as well if I need additional protein.

An interesting tidbit I have found doing some calorie math is that if I follow the RFL diet with no activity I can lose about 1/3rd of a pound of fat a day. If I manage to add 2 hours of walking into it, I can lose 1/2 pound of fat for the day.

TDEE 2140
600 calories from protein
180 calories from fat
80 calories from carbs
860 calories total in diet
TDEE - consumpion = 1,280 Calorie Deficit
This is roughly 1/3rd of a pound with no activity

I will need to burn an extra 470 calories a day (1280 + 470 =1750) deficit if I want to lose 1/2 pound a day. This is equivalent to adding 1.7 hours of walking or 1 hour and 45 minutes.

This dose not account for metabolic slowdown.

Last edited by davidjr74 : 07-27-2017 at 08:37 AM.
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  #13  
Unread 07-28-2017, 06:40 AM
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davidjr74 davidjr74 is offline
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Day 1: 188.6
Day 2: 183.8 (-4.8lbs)
Day 3: 182.6 (-1.2lbs)


Seeing the changes everyday is motivating! Yesterday hit the diet perfect again. Even got in 1 hour of volleyball and around 40 reps of pull-ups. Feeling pretty good. Looking forward to free meal on Saturday or Sunday; felt hungry this morning. A little rough trying to go to bed last night but I'm still holding on to the fact that the hunger pains will go away by day 4 or 5.

If I'm estimations are correct and I'm losing 1/3rd of a pound of fat per day, I will be down 1lb of fat tissue by tomorrow morning.
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  #14  
Unread 07-29-2017, 09:22 AM
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davidjr74 davidjr74 is offline
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Day 1: 188.6
Day 2: 183.8 (-4.8lbs)
Day 3: 182.6 (-1.2lbs)
Day 4: 181.0 (-1.6lbs)


Still seeing the changes on a daily basis. I'm going to be pretty happy when I break 180. Haven't been below 180 in a few years. Hit my macros perfect yesterday. Also did 45 minutes of incline walking at 2.5mph.

Today should be another solid day. I am eating this today: http://forums.lylemcdonald.com/showthread.php?t=6912 . Solid choice. Today is also a great day because I had to force myself to eat half of the chicken. Nothing better than controlled starvation without feeling hungry. Anyhow, sleep was difficult last night. Lastly, I need to get some whey and fish oil - supplies running low.
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  #15  
Unread 07-30-2017, 08:01 PM
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davidjr74 davidjr74 is offline
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Join Date: Oct 2010
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Day 1: 188.6
Day 2: 183.8 (-4.8lbs)
Day 3: 182.6 (-1.2lbs)
Day 4: 181.0 (-1.6lbs)
Day 5: 180.0 (-1.0lbs) *Free Meal*


Happy to hit below 180lbs. I fitted my free meal today as part of my protein requirements. Free meal consisted of 2 pulled pork sandwiches, some noodles, and a small slice of apple pie. Almost got carried away there but this was a big psychological relief. I am now feeling how dieting towards the next free meal or the next structured refeed is a good way to do this.

I got my adobe chicken ready for tomorrow (400 grams) and going to finish off some leftover ham. Add in some broccoli and I'm set tomorrow.
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  #16  
Unread 07-31-2017, 07:39 AM
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davidjr74 davidjr74 is offline
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Day 1: 188.6
Day 2: 183.8 (-4.8lbs)
Day 3: 182.6 (-1.2lbs)
Day 4: 181.0 (-1.6lbs)
Day 5: 180.0 (-1.0lbs) *Free Meal*
Day 6: 181.6 (+1.6lbs)


Ready for another solid day of RFL. Tomorrow is the structured re-feed but I also have school tomorrow and won't be home. I may just save the re-feed for Wednesday; not sure yet.

This morning I ate about 40 grams of protein in sliced ham. I lightly fried it with spray oil...it sorta takes like turkey bacon. The little pleasures are becoming evident. I have 120 grams of protein in chicken breasts later; marinating right now in Soy Sauce, Vinegar, and Adobe Seasoning. Its salty on purpose.
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  #17  
Unread 07-31-2017, 07:44 PM
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davidjr74 davidjr74 is offline
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Going to bed tonight. Hit my macros almost perfect. I ate some of my spouse's chicken thigh/cabbage. I could not resist. On a positive note my protein intake is more than likely around 190-200 grams and I maybe ate half of a cabbage head. This means my fat/carbs are probably slightly over 20 but I'm willing to bet I still ate less than 1100 calories. Feeling good tonight. I'm either going to refeed tomorrow or wait until Wednesday. Tomorrow is complicated.
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  #18  
Unread 08-01-2017, 07:01 AM
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davidjr74 davidjr74 is offline
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Join Date: Oct 2010
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Day 1: 188.6
Day 2: 183.8 (-4.8lbs)
Day 3: 182.6 (-1.2lbs)
Day 4: 181.0 (-1.6lbs)
Day 5: 180.0 (-1.0lbs) *Free Meal*
Day 6: 181.6 (+1.6lbs)
Day 7: 180.8 (-0.8lbs) *Structured Refeed*


Today is complicated because I have school right after work so I have no time home. Luckily I made it work. I cooked 2 chicken breasts worth 500 grams (150 grams of protein) and some brocolli. That fulfills my normal RFL. For my structured refeed, I picked up a liter of skim milk and cheerios. It may not be in a 5 hour window, but my fats are going to easily be less than 50 grams and I'm loading up on more protein, carbohydrates (I'm aiming for around 400 grams), and the milk provides a lot of good calcium.
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  #19  
Unread 08-01-2017, 09:42 AM
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davidjr74 davidjr74 is offline
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Structured Refeed:

1 liter of skim milk (52 carbs)
A few cups of cheerios (not sure)
Large bag of Rold Gold Honey Twist Pretzels (230 carbs)

Fats will be under 50 for the day and I will be eating around 350-400 carbs. Feels good.
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  #20  
Unread 08-02-2017, 07:03 AM
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davidjr74 davidjr74 is offline
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Join Date: Oct 2010
Posts: 915
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Day 1: 188.6
Day 2: 183.8 (-4.8lbs)
Day 3: 182.6 (-1.2lbs)
Day 4: 181.0 (-1.6lbs)
Day 5: 180.0 (-1.0lbs) *Free Meal*
Day 6: 181.6 (+1.6lbs)
Day 7: 180.8 (-0.8lbs) *Structured Refeed*
Day 8: 182.6 (+1.8lbs)


I felt great after yesterday's structured refeed. I was lucky because I was able to come home early yesterday and did a workout afterwards. Nothing better than eating 400 carbs and than not feeling or looking bloated the next morning.

Workout: 36 pull-ups + 3 chin-ups, 90 push-ups, various ab exercise, various body-weight leg exercises.

We're having a going away lunch for someone at my work tomorrow which could have an impact on my diet. I could make it a free meal which I don't want to since its too early in the 2nd week. I'm going to do my best to find something as close as RFL friendly as possible.
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