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  #1  
Unread 07-30-2017, 01:57 PM
vinilzord vinilzord is offline
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Default ERFL+RFL, a 21 days journey

Day 1 (29/07)

I'm content with my muscle gains, so I wanna test the water with this ERFL approach that will last 4 days. The only daunting thing is the absurd amount of cardio. Lyle recommends 8h of brisk walking, but it's impossible for me to do this much, so I'll be doing my best and see how far can I go.

I'll be happy if I lose 1-1.5kg of fat in the next days, cause I'll transition to a RFL after 3 days of maintenance (in which I'll be working my major muscle groups). Given I've started yesterday I'll have a refeed when I've completed 7 days of RFL following the guidelines of Lyle's book, I'm a cat 2.

Cardio: 4hs of walking at 6km/h, which is close to 5hs at 3.6mph so I'm good

Meals: skinless chicken breast, tuna and some spinach. My protein intake is 160g

Mandatory supps: Caffeine pills/Salbutamol, multivitamin, lots of salt

Notes: I have two blisters, one in each foot. Walking is very uncomfortable but still doable. Good thing that Monday the gym is open again, gonna cycle there. Feeling good, slightly hungry

Last edited by vinilzord : 07-30-2017 at 02:46 PM.
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  #2  
Unread 07-31-2017, 01:56 AM
Determinism Determinism is offline
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After your post on the RFL forum, I had to check out your log. Good luck!

Quote:
Originally Posted by vinilzord View Post
Notes: I have two blisters, one in each foot.
Tip: wear 2 (or even 3) pair of socks.
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  #3  
Unread 07-31-2017, 07:25 AM
vinilzord vinilzord is offline
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Quote:
Originally Posted by Determinism View Post
After your post on the RFL forum, I had to check out your log. Good luck!



Tip: wear 2 (or even 3) pair of socks.
Tyvm!
I actually did that. Things got much easier hehe. I've just weighed myself, dropped from 74.5kg to 73kg (with clothes on, morning time). Probably it's all water weight, but if my eyes are not deceiving me my face/shoulders/chest/obliques are looking slightly leaner. I'll do another weigh-in after my 3rd day of maintenance calorie consumption, and caliper measurements!
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  #4  
Unread 07-31-2017, 07:32 AM
vinilzord vinilzord is offline
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Day 2 (30/07)

Cardio: 3:40hs of uphill/downhill walking at around 6kmh

Meals: skinless chicken breast, tuna tuna and tuna, some egg whites, 75g of broccoli
Supps: Just had 200mg of caffeine and 8mg of salbutamol, and multi. I remembered the EPA/DHA is not necessary during these four days. Lots of salt on food
Protein intake: 162g


Notes: felt hungry post lunch, and lightheaded/nauseous after my 2nd cardio session. I'm not giving in though.
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  #5  
Unread 07-31-2017, 07:37 AM
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davidjr74 davidjr74 is offline
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Are you checking weight daily? Following.
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  #6  
Unread 07-31-2017, 08:56 AM
vinilzord vinilzord is offline
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Quote:
Originally Posted by davidjr74 View Post
Are you checking weight daily? Following.
Nope, but will do! In the end of it all I know what matters is the weekly weight loss

Thanks btw!
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  #7  
Unread 07-31-2017, 06:58 PM
vinilzord vinilzord is offline
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Day 3 (31/07)

Meals: tuna, chicken breast, a slice of low fat cheese

Cardio: 4h of moderate pace cycling (enough to break a sweat but don't get me tired)

Notes: I'll be honest. This amount of cardio has been grueling. I almost puked in the morning. If this and RFL doesn't drop my bf then nothing will. I'm putting all my willpower and faith in this approach. I know genetics is a lame excuse but my metabolism is stupidly slow. Been chubby for my whole life, but this ends now.

Btw I may be going a bit insane, I'm honestly looking forward to my carb refeed.
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  #8  
Unread 07-31-2017, 07:42 PM
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davidjr74 davidjr74 is offline
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Just one more day of ERFL though!
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  #9  
Unread 08-01-2017, 01:43 AM
vinilzord vinilzord is offline
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Quote:
Originally Posted by davidjr74 View Post
Just one more day of ERFL though!
It's true. At the time I posted that I was tired from college+work+cardio and moderate hunger.

It's 3AM and I can't get back to sleep. It can't be hunger because I had a bowl of tuna and chicken with 2 glasses of Diet Coke. Anyway, I'm not tired tbh, gonna watch the news

Day 4 (01/08)

Cardio: none due to lack of time

Meals: 9 egg whites, 240g of tuna for lunch, 250g of chicken breast with zero calorie topping

Protein intake: 160g

Notes: To be updated

Last edited by vinilzord : 08-01-2017 at 01:52 AM.
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  #10  
Unread 08-01-2017, 03:20 PM
vinilzord vinilzord is offline
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Quote:
Originally Posted by vinilzord View Post
It's true. At the time I posted that I was tired from college+work+cardio and moderate hunger.

It's 3AM and I can't get back to sleep. It can't be hunger because I had a bowl of tuna and chicken with 2 glasses of Diet Coke. Anyway, I'm not tired tbh, gonna watch the news

Day 4 (01/08)

Cardio: none due to lack of time

Meals: 9 egg whites, 240g of tuna for lunch, 250g of chicken breast with zero calorie topping

Protein intake: 160g

Notes: To be updated
Edit - Cardio: 1h of cycling and 1h on the treadmill

Thank god it's over. I'm getting keto flu, and had to take a big nap in the afternoon

Now I'll do 3 days of maintenance with minimal fat intake, and hit all muscle groups with an ABC split

No visible difference. I know water retention and squish fat can play tricks on my mind, so I don't care about what I see in the mirror. What matters is scale + caliper results

Last edited by vinilzord : 08-01-2017 at 03:22 PM.
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