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  #1  
Unread 03-11-2019, 08:08 PM
MrCrazy MrCrazy is offline
Junior Member
 
Join Date: Mar 2019
Posts: 1
Default First Time on RFL

Hello everyone-

Well, as the title states- this is my first time going on the Rapid Fat Loss program. I'm new to this so if anyone here could give me some pointers or tell me my diet and/or exercise routine is way off track, that would be great. Here's my info-

===========================
Gender: Male
Age: 35
Current BF%- 18
Weight- 182
Category-2
Protein per day- 187 g

Goal- Drop 10 lbs of body fat in 4 weeks, stay at maintenance calories for 2 weeks, then move onto a 6 month bulk

===========================
Daily Diet

Meal 1
8 oz. baked chicken breast-
60 g protein
8 g fat

1 stick low fat string cheese-
6 g protein
2.5 g fat

Bag of broccoli

2 capsules fish oil-
2 g fat

Meal 2
1 can of tuna in water-
20 g protein
1 g fat

1 scoop whey protein powder-
24 g protein
1 g fat

Bag of broccoli

Meal 3
8 oz. baked chicken breast-
60 g protein
8 g fat

Bag of broccoli

2 capsules fish oil-
2 g fat

Meal 4
3 servings egg beaters-
15 g protein
0 g fat

1 stick low fat string cheese-
6 g protein
2.5 g fat

2 capsules fish oil-
2 g fat


Daily totals
185 g protein
27-30 g fat (rough estimate)
? carbs (no idea- just eating the broccoli for fiber)

===========================
Exercise-

Routine A
Squats- 2 sets x 6-8 reps
Pullups- 2 sets x 6-8 reps
Barbell seated shoulder press- 2 sets x 6-8 reps
T bar rows- 2 sets x 6-8 reps
Calf Raises- 3 sets x 12-15 reps
Farmer Carrys- 3 sets x 1 lap around the indoor track
Captain's Chair Crunches- 2 sets x reps to failure

Routine B
Incline Bench Press- 2 sets x 6-8 reps
Pushups- 3 sets x 25-30 reps
Chinups- 2 sets x 6-8 reps
Dips- 2 sets x 8-10 reps
Bicep Curls- 2 sets x 8-10 reps
Cable Push Downs- 2 sets x 10-12 reps
Hollow Body Holds- 3 sets x 30 second holds each

Workouts will be Monday/Wednesday/Saturday with routines being alternated with every workout- Week 1 will be A,B,A and week 2 will be B,A,B and so on.


===========================

Going to have my 5 hour refeed day on Wednesday and free meal on Saturday. Haven't figured out what exactly I'll eat for refeed yet.

Supplements-
Multivitamin
Fish oil
Calcium/Magnesium

Not going to take the bronkaid supplement. I do pretty well with resisting hunger on fat loss diets, so I don't feel it's necessary for me. At least not yet. I'll see how it goes.

===========================

Well, that's about it. Again, any comments or criticism are welcome. Wish me luck everyone!
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  #2  
Unread 03-12-2019, 03:26 AM
Fatty McFatso Fatty McFatso is offline
Senior Member
 
Join Date: May 2018
Posts: 125
Default

Are you talking a 400m track, E.g. so that youíre doing the farmers as an endurance thing rather than strength?

I love strongman moves, but I think itís a bad idea on large deficit. That kind of exercise can be deceptively taxing on recovery.

Iíd also ditch the isolation work. Itís just more to tax a very limited recovery budget, with little upside. Excluding the curls, you already have six sets that include bicep work. Why? Personally, for RFL I stick to my main lifts, and try to just maintain my intensity.

And youíre missing a hip hinge.
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