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  #31  
Unread 08-11-2017, 09:46 AM
davidjr74's Avatar
davidjr74 davidjr74 is offline
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Join Date: Oct 2010
Posts: 1,039
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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)
Day 9: 182.0 (-0.6lbs) *Free meal*
Day 10: 182.6 (+0.6lbs)
Day 11: 181.2 (-1.4lbs)
Day 12: 179.2 (-2.0lbs)
Day 13: 179.4 (+0.2lbs)
Day 14: 178.8 (-0.6lbs) *Structured Refeed*
Day 15: 180.8 (+2.0lbs)
Day 16: 181.0 (+0.2lbs) *Free meal*
Day 17: 180.8 (-0.2lbs)


Ended up with my free meal yesterday. Was a salad actually lol; kind of a waste but the social occasion was at a pizza place and I couldn't justify all those calories so stuck to this peanut salad which was pretty good actually. The menu said it was 640 calories. Also added in 45 minutes of incline walking yesterday at 2.5mph.
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  #32  
Unread 08-12-2017, 08:47 AM
davidjr74's Avatar
davidjr74 davidjr74 is offline
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Join Date: Oct 2010
Posts: 1,039
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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)
Day 9: 182.0 (-0.6lbs) *Free meal*
Day 10: 182.6 (+0.6lbs)
Day 11: 181.2 (-1.4lbs)
Day 12: 179.2 (-2.0lbs)
Day 13: 179.4 (+0.2lbs)
Day 14: 178.8 (-0.6lbs) *Structured Refeed*
Day 15: 180.8 (+2.0lbs)
Day 16: 181.0 (+0.2lbs) *Free meal*
Day 17: 180.8 (-0.2lbs)
Day 18: 177.6 (-3.2lbs)


That must be the whoosh they always talking about.
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  #33  
Unread 08-12-2017, 09:45 PM
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davidjr74 davidjr74 is offline
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Posts: 1,039
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1 hour of treadmill @ 2.9mph. Est. Calorie burn about 400.
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  #34  
Unread 08-13-2017, 06:56 AM
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davidjr74 davidjr74 is offline
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Join Date: Oct 2010
Posts: 1,039
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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)
Day 9: 182.0 (-0.6lbs) *Free meal*
Day 10: 182.6 (+0.6lbs)
Day 11: 181.2 (-1.4lbs)
Day 12: 179.2 (-2.0lbs)
Day 13: 179.4 (+0.2lbs)
Day 14: 178.8 (-0.6lbs) *Structured Refeed*
Day 15: 180.8 (+2.0lbs)
Day 16: 181.0 (+0.2lbs) *Free meal*
Day 17: 180.8 (-0.2lbs)
Day 18: 177.6 (-3.2lbs)
Day 19: 176.6 (-1.0lbs)
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  #35  
Unread 08-14-2017, 06:04 AM
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davidjr74 davidjr74 is offline
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Join Date: Oct 2010
Posts: 1,039
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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)
Day 9: 182.0 (-0.6lbs) *Free meal*
Day 10: 182.6 (+0.6lbs)
Day 11: 181.2 (-1.4lbs)
Day 12: 179.2 (-2.0lbs)
Day 13: 179.4 (+0.2lbs)
Day 14: 178.8 (-0.6lbs) *Structured Refeed*
Day 15: 180.8 (+2.0lbs)
Day 16: 181.0 (+0.2lbs) *Free meal*
Day 17: 180.8 (-0.2lbs)
Day 18: 177.6 (-3.2lbs)
Day 19: 176.6 (-1.0lbs) *Not so structured re-feed*
Day 20: 181.2 (+4.6lbs)


Yep that happened. Too much food on Sunday so I decided to move my structured refeed from Tuesday to yesterday but my refeed ended up turning into somewhat of a bingefest. 2 big bowls of cheerios in skim milk, 3 slices of stuff crust pizza, 2 donuts, 2 bowls of spaghetti, etc. A rough estimation puts my calories around 3k.

Been in the game long enough to know the majority of this weight gain is all the food still sitting in my stomach this morning, some water, etc. If there is any fat gain it is going to be wiped out after today's deficit.

Gotta move forward! Tomorrow will mark 3 weeks. I am planning a vacation in about 2 weeks so it looks like my diet will move to maintenance at roughly just under 5 weeks of total RFL. I want to get myself under 175lbs by than at least.
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  #36  
Unread 08-15-2017, 06:45 AM
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davidjr74 davidjr74 is offline
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Join Date: Oct 2010
Posts: 1,039
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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)
Day 9: 182.0 (-0.6lbs) *Free meal*
Day 10: 182.6 (+0.6lbs)
Day 11: 181.2 (-1.4lbs)
Day 12: 179.2 (-2.0lbs)
Day 13: 179.4 (+0.2lbs)
Day 14: 178.8 (-0.6lbs) *Structured Refeed*
Day 15: 180.8 (+2.0lbs)
Day 16: 181.0 (+0.2lbs) *Free meal*
Day 17: 180.8 (-0.2lbs)
Day 18: 177.6 (-3.2lbs)
Day 19: 176.6 (-1.0lbs) *Not so structured re-feed*
Day 20: 181.2 (+4.6lbs)
Day 21: 178.6 (-2.6lbs)


Back down under 180lbs. Yesterday hit the macros perfect and added 30 minutes of incline walking at 2.5mph. I estimated that I burned maybe one of the donuts last Sunday lol.
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  #37  
Unread 08-15-2017, 02:20 PM
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davidjr74 davidjr74 is offline
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Join Date: Oct 2010
Posts: 1,039
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This exercise is useless for some reasons in this diet because I know it is about MACROS and not about calories; however, I wanted to get a quick estimation of how much potential fat I'm losing per day. I estimated in the beginning I am going to lose about 1/3 of a pound of fat per day.

Now I will adjust as I have lost weight and my metabolism has surely slowed about 10% since I have been dieting.

TDEE calculators put me at these categories; for obvious reasons I'm choosing the sedentary one since I work in an office all day and commute. I chose 177 as my weight.

Basal Metabolic Rate 1,821 calories per day
Sedentary 2,185 calories per day
Light Exercise 2,504 calories per day
Moderate Exercise 2,822 calories per day
Heavy Exercise 3,141 calories per day
Athlete 3,460 calories per day

Now we need to subract 10% for metabolic slowdown. This puts my TDEE at 1966.5. On this diet I consume these many calories (150x4 pro, 20x9 fat, 20x4 carbs = 860 calories daily).

This puts my deficit at 1,106.5 a day which is at 0.31% of a pound. Not too much change but I have been adding treadmill walking at the end of the day to ensure I'm losing at the same rate as when I started. I love my progress.

I am aiming to finish the RFL diet on September 5 which is a total of 6 weeks of dieting. That is 3 days before vacation. The total amount of dieting days left is 22. If I subtract out 3 refeed days and 1 day for 3 free meals worth that brings that total down to 18 days of RFL-pure dieting. 18 days divided by 3 (1/3 pound a day) means I will likely lose 6 more pounds of fat tissue assuming no screwing up. Achieving below 175 is definite. Hitting my goal of 170lbs or below is a bit tougher. I estimate I will be at 171lbs. Wish me luck!
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  #38  
Unread 08-16-2017, 06:05 AM
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tellurium tellurium is offline
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Join Date: Aug 2016
Location: United Kingdom
Posts: 219
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Quote:
Originally Posted by davidjr74 View Post
This exercise is useless for some reasons in this diet because I know it is about MACROS and not about calories; however, I wanted to get a quick estimation of how much potential fat I'm losing per day. I estimated in the beginning I am going to lose about 1/3 of a pound of fat per day.

Now I will adjust as I have lost weight and my metabolism has surely slowed about 10% since I have been dieting.

TDEE calculators put me at these categories; for obvious reasons I'm choosing the sedentary one since I work in an office all day and commute. I chose 177 as my weight.

Basal Metabolic Rate 1,821 calories per day
Sedentary 2,185 calories per day
Light Exercise 2,504 calories per day
Moderate Exercise 2,822 calories per day
Heavy Exercise 3,141 calories per day
Athlete 3,460 calories per day

Now we need to subract 10% for metabolic slowdown. This puts my TDEE at 1966.5. On this diet I consume these many calories (150x4 pro, 20x9 fat, 20x4 carbs = 860 calories daily).

This puts my deficit at 1,106.5 a day which is at 0.31% of a pound. Not too much change but I have been adding treadmill walking at the end of the day to ensure I'm losing at the same rate as when I started. I love my progress.

I am aiming to finish the RFL diet on September 5 which is a total of 6 weeks of dieting. That is 3 days before vacation. The total amount of dieting days left is 22. If I subtract out 3 refeed days and 1 day for 3 free meals worth that brings that total down to 18 days of RFL-pure dieting. 18 days divided by 3 (1/3 pound a day) means I will likely lose 6 more pounds of fat tissue assuming no screwing up. Achieving below 175 is definite. Hitting my goal of 170lbs or below is a bit tougher. I estimate I will be at 171lbs. Wish me luck!
I have a tendancy to get scientific and calculate the exact weight loss etc I'll be but the numbers rarely tally up.

Best of luck though!
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  #39  
Unread 08-16-2017, 08:19 PM
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davidjr74 davidjr74 is offline
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Join Date: Oct 2010
Posts: 1,039
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Quote:
Originally Posted by tellurium View Post
I have a tendancy to get scientific and calculate the exact weight loss etc I'll be but the numbers rarely tally up.

Best of luck though!
Thanks tellurium. I am going by the book and making great progress.

Edit: Been meaning to add this for a while. I started the target after day 2 to account for the initial drop in water weight. Target is set at -1/3 per day.

http://forums.lylemcdonald.com/attac...2&d=1502937225

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)
Day 9: 182.0 (-0.6lbs) *Free meal*
Day 10: 182.6 (+0.6lbs)
Day 11: 181.2 (-1.4lbs)
Day 12: 179.2 (-2.0lbs)
Day 13: 179.4 (+0.2lbs)
Day 14: 178.8 (-0.6lbs) *Structured Refeed*
Day 15: 180.8 (+2.0lbs)
Day 16: 181.0 (+0.2lbs) *Free meal*
Day 17: 180.8 (-0.2lbs)
Day 18: 177.6 (-3.2lbs)
Day 19: 176.6 (-1.0lbs) *Not so structured re-feed*
Day 20: 181.2 (+4.6lbs)
Day 21: 178.6 (-2.6lbs)
Day 22: 177.2 (-1.4lbs) *Free meal*


Free meal today was Mcdonald's Chicken sandwich and a few fries + some squash. I estimate around 700 calories. Middle of the week is pretty good for this. Now just gotta lock-in on Thursday-Sat before refeed.

I like these free meals and re-feed; it gives you something to look forward to and its like hitting checkpoints. Fits my personality type well...
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Last edited by davidjr74 : 08-16-2017 at 08:34 PM.
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  #40  
Unread 08-16-2017, 09:56 PM
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Liberty Liberty is offline
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Join Date: Nov 2011
Posts: 237
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I'm a McDonald's lover and I approve of this free meal.
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My log: All I Want For Christmas is RFL By The Book
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