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  #1  
Unread 07-17-2017, 01:11 PM
synd synd is offline
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Join Date: Jul 2017
Posts: 6
Default Cat 1 Male - First run RFL

Hi everybody,

so this should be my RFL log as category 1 male. I'm 28 years old, from Germany and currently writing my master thesis in computer science. After some on/off period of training in 2016, now I've been at the gym since December 2016 3-4 times a week.

Current body stats:

- 181cm (5'11")
- 82kg (181 lbs)
- 15-16% bodyfat

So RFL starts today 07-17-2017 and ends after 11 days on 07-28-2017 followed by 3 refeed days (including friday 28.) until 07-30-2017. Then 2 weeks about maintenance and then I'll maybe give UD2 a try.

Today was day 1:

- Depletion workout as mentioned in the UD2, but only performed once, not twice.

- Macros today are the following: 18,2 fats (10g from Omega3 capsules), 27,3g carbs and 223,5g protein which sums up to about 1395kcal.

Food was:

Tomato, pepper, turkey, plaice, low fat quark, lamb's lettuce and some whey isolate.


The next logs will be more structured : )
Have a nice evening everybody
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  #2  
Unread 07-17-2017, 04:42 PM
PhysiologyIsPhun PhysiologyIsPhun is offline
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Join Date: Aug 2016
Posts: 234
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Welcome! I'm doing the exact same thing right now (and ironically the same program). Good luck. I'd like to see how much progress you can make. I'm on day 7 and seen some good results so far.
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  #3  
Unread 07-18-2017, 01:59 AM
synd synd is offline
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Join Date: Jul 2017
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Have to correct some data, cause I looked at the wrong numbers:


- Weight was 82.7 (182.3 lbs) -> had a selfmade low fat pizza on sunday and therefore had some water gains on monday compared to 82kg on sunday

- Calories yesterday were 1203kcal



Additional info:

Since I'm writing my master thesis and therefore sitting a lot in front my computer, I have a very low NEAT and therefore I try to have some rides on my bicycle to push my NEAT.
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  #4  
Unread 07-18-2017, 11:50 PM
synd synd is offline
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Join Date: Jul 2017
Posts: 6
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So yesterday was day 2 and everything went fine.
In the morning I went cycling for about 90minutes with an average heart rate of 123, along with some Yohimbine HCL and 200mg caffeine.

So facts from day 2:

Weight: 81,8kg (always in the morning after waking up)

Meal 1:

Lollo rosso lettuce 240g
Tomato 100g
Boiled ham 200g

6,9g fats / 11,1g carbs / 43,1g protein

Meal 2:

Whey Isolate 30g

0,2g fats / 0,9g carbs / 25,2g protein

Meal 3:

Turkey breast in spicy soup 325g

3,3g fats / 0g carbs / 78,3g protein

Meal 4:

Low fat quark 250g
Whey Isolate 50g

0,9g fats / 11,8g carbs / 72g protein

Throughout the day 13g of fish oil capsules. I won't mention the fish oil in the next logs, but it's there.

So this sums up to:

20,2g fats / 23,8g carbs / 221,6g protein / 1167kcal


I know it seems quite a lot of whey protein, but I don't feel hungry and I'am not used to eating about 220g protein only with food, so this is fine for me.
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  #5  
Unread 07-19-2017, 12:19 PM
synd synd is offline
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Join Date: Jul 2017
Posts: 6
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So finishing day 3. Had a workout at the gym today, as always in the morning.

Main lifts:

Squats: 2x4 (107,5kg)
Overheadpress: 2x5 (57,5kg)
Deadlift: 1x5 (117,5kg)

Accessory work:

Dual chest press: 2x8
Dips: 2x12
Bizeps machine curls: 2x12

Next workout is on friday, but the following week I'll have only 2 workouts, I guess it will be on tuesday and friday. After the friday workout I'll start the refeed!


Weight: 80,3kg

Meal 1:

Whey Isolate PWO 50g

0,4g fats / 1,5g carbs / 42g protein

Meal 2:

Lettuce hearts 240g
Tomato 124g
Low fat quark 250g

1,2g fats / 17,1g carbs / 35,1g protein

Meal 3:

Plaice in spicy soup 325g

3,6g fats / 0g carbs / 50,1g protein

Meal 4:

Steamed frutti di mare 450g

7,2g fats / 3,2g carbs / 58,5g protein

Meal 5:

Whey Isolate 40g

0,3g fats / 1,2g carbs / 33,6g protein



So this sums up to:

21,6g fats / 22,9g carbs / 222,1g protein / 1188kcal
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  #6  
Unread 07-21-2017, 04:25 AM
synd synd is offline
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Posts: 6
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Day 4 / 12


On day 4 I had a very low NEAT, because I was driving around in the car almost the whole day. So I think burned calories were only about 2500kcal. Still over 1000kcal in deficit.


Weight: 80,6kg (NOOOOOOOO I GAINED 0,3kg - I SHOULD CANCEL EVERYTHING)

Meal 1:

Kind of low fat pork steak 268g

13,4g fats / 2,7g carbs / 56,3g protein

Meal 2:

Cucumber 230g
Tomato 100g
Low fat feta 82g

8g fats / 7,5g carbs / 18g protein

Meal 3:

Steamed frutti di mare 450g
Tomato(with garlic) 136g

7,5g fats / 6,7g carbs / 59,9g protein

Meal 4:

Low fat quark 250g
Whey Isolate 60g

1g fats / 12,1g carbs / 80,4g protein



So this sums up to:

29,9g fats / 28,9g carbs / 214,5g protein / 1253kcal

No fish oil supplement on day 4, because I had "a lot of" fats on this day, and might have got some fish oil from the frutti di mare.
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  #7  
Unread 07-21-2017, 04:39 AM
Determinism Determinism is offline
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Is there a reason why you're eating/drinking Whey? It's not as satiating.
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  #8  
Unread 07-21-2017, 06:54 AM
synd synd is offline
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Quote:
Originally Posted by Determinism View Post
Is there a reason why you're eating/drinking Whey? It's not as satiating.
Let me quote myself:

"I know it seems quite a lot of whey protein, but I don't feel hungry and I'am not used to eating about 220g protein only with food, so this is fine for me."

I'm not hungry at all and it's easier for me to get all the protein together.
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  #9  
Unread 07-21-2017, 06:56 AM
Determinism Determinism is offline
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I must have missed that. Sorry.
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