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  #1  
Unread 07-26-2017, 07:36 AM
kevin0815 kevin0815 is offline
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Join Date: Jul 2017
Posts: 3
Default RFL cat3 40yo male

Hi everyone

I want to log my progress and probably get some feedback or discussion and tips from experienced users.

Background
I played American Football for a long time so I've hit the gym for 4 times weekly doing a mix of powerlifter/bodybuilding stuff. To be honest I'm a fatty but there is some power underneath Deadlift 200kg, squat: 160kg, bench 135kg
1 year ago I had sugery on my knees and had to stop doing sports because I was bound to the bed for about 12 weeks. After that I had to start slowly. Of course I gained about 15kg in the last year of recovery. Now I'm fully recovered so I need to lose this fat.

RFL plan
Starting weight: 120kg (17.7.2017) ... cat3/~30% bf -> 180g protein

Not sure about doing the difference between training day and rest day so I'm doing two meal plans to hit the macros.

Training day (5x5 - 3 times/week)
07:00 10g BCAA, 10g glutamine
10:00 15g Whey
11:30 1 scoop of any booster with coffein, 10g gummibears
11:45 10g EAA, 10g glutamine, 15g maltodextrin
--> Gym: about 45-60 minutes 5x5 training, no cardio
12:45 PWO: 30g Whey, 10g maltodextrin, 1g salt, 1g vitamin c, 300mg potassium, 300mg magnesium
13:30 200g chicken breast, 300g broccoli, salt, MP vitamin d (1 cap), MP Super Omega 3 (3 caps), Life Extension - Two a Day (1 cap), 500mg calcium
18:00 200g chicken breast/tuna, 300g green beans/cauliflower/spinach, salt, MP vitamin d (1 cap), MP Super Omega 3 (3 caps), Life Extension - Two a Day (1 cap), 500mg calcium
22:30 100g cottage, 5g natural peanut butter, 5g glutamine, psyllium husk 3g, 1g cinnamon, 200mg magnesium, 25mg zinc
23:30 Sleeping
Carbs 86g, Fat 14g, Protein 184g

Rest day
07:00 10g BCAA, 10g glutamine
10:00 25g Whey
12:30 200g chicken breast, 300g broccoli, salt, MP vitamin d (1 cap), MP Super Omega 3 (3 caps), Life Extension - Two a Day (1 cap), 500mg calcium
18:00 200g chicken breast/tuna, 300g green beans/cauliflower/spinach, salt, MP vitamin d (1 cap), MP Super Omega 3 (3 caps), Life Extension - Two a Day (1 cap), 500mg calcium
22:30 200g cottage, 5g natural peanut butter, 5g glutamine, psyllium husk 3g, 1g cinnamon, 200mg magnesium, 25mg zinc
23:30 Sleeping
Carbs 55g, Fat 13g, Protein 170g

Usually I'm drinking about 1 gallon of water a day.

Don't know how to cut more carbs

RFL Log
17.7.2017 - 120kg
23.7.2017 - 1 cheatmeal: Burger with chips
25.7.2017 - 116,2kg (-3,8kg)

So far I'm feeling a little bit exhausted and I'm starving at about 5pm. It's just an hour to the next meal so it's doable.


Next planned cheatmeal on 28.7.2017
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  #2  
Unread 07-26-2017, 01:15 PM
QuadQueen QuadQueen is offline
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Join Date: Feb 2017
Posts: 66
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I'll follow along with you Your first post seems like you've got a solid plan going on. I'm a female, but compete in pro bodybuilding and I also started at 122kg (medical surprise got me up there pretty heavy) near what you're at and I'm very happy with my progress.

Can you drop the gummibears and maltodextrin? I'm fairly certain maltodextrin has a high glycermic index and dropping these two things would help you lower the carbs. 86g and 55g daily carbs is not exactly "RFL compliant"...

Also if you're starving later in the day, you're doing whey protein powder several times per day which is not as satiating as whole foods. Do you like any of these--- turkey, tuna, lean beef, whitefish, egg whites?

Welcome to the board
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  #3  
Unread 07-27-2017, 12:51 AM
kevin0815 kevin0815 is offline
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Join Date: Jul 2017
Posts: 3
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Hi
Thanks for the input. I checked the stuff you mentioned.
Quote:
Originally Posted by QuadQueen View Post
Can you drop the gummibears and maltodextrin? I'm fairly certain maltodextrin has a high glycermic index and dropping these two things would help you lower the carbs. 86g and 55g daily carbs is not exactly "RFL compliant"...
I wrote seomthing down in my notes to have 15-30g Carbs around resistance training to maintain intensity. Thats the reason I added those carbs only on training days.
BUT I've seen an error in my log (food logged in myfitnesspal) because I picked some fast food broccoli instead of fresh ones. Therefore I corrected it and carbs dropped to 55g (training day) and 25g (rest day).
Unfortunately I can't edit my first post


Quote:
Originally Posted by QuadQueen View Post
Also if you're starving later in the day, you're doing whey protein powder several times per day which is not as satiating as whole foods. Do you like any of these--- turkey, tuna, lean beef, whitefish, egg whites?
I'm eating pretty much everything but the base is chicken breast with broccoli. I have a few combinations I like (white fish+spinach, zucchini+shrimps, egg whites+lean red meat+mushrooms). It's basically the same bodybuilding/fitness food without the rice and more vegetables

I take whey/bcaa only in the morning and after resistance training. Then I switch to real food. 15 years ago I could eat and train - with my current age I need just some light food or shakes before training. Otherwise I have the feeling to puke on every heavy set.
The starving shows up about 3 hours after the first real food meal. For rest days I could switch whey with cottaga cheese or just a can of tuna. Maybe it will help.

BTW If I'm not on a cutting diet I'm starving on training days - even with 3500 kcal. I could eat every 2 hours. Especially the hours after training.

I can't edit my first post so I add information within the posts
Goal
4 weeks RFL until 13.08.
4 weeks diet break - vacation, trying to stay in maintenance diet with 2500kcal
6-7 weeks RFL until end of octobre - ideally I hit the 2 digits
4-5 months diet break/lean bulk



RFL Log
17.7.2017 - 120kg
23.7.2017 - 1 cheatmeal: Burger with chips
25.7.2017 - 116,6kg (-3,4kg) <-- Wrong day, had to correct this
27.07.2017 - 116kg

I will do my 1st cheat meal today as I will go to the theatre with my wife. I want some popcorn It will replace dinner and night snack but I add a whey shake or chicken breast just to hit the proteins. I know it's not perfect because it's a rest day but hey, that's life.
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  #4  
Unread 07-28-2017, 06:37 AM
kevin0815 kevin0815 is offline
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Join Date: Jul 2017
Posts: 3
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I had a big bag of popcorn yesterday but I did not finish it. Probably still about 150g of carbs and it felt great. Of course no weight loss today
BUT I had a nice training today. I felt the carbs from yesterday - nice pump, lots of power. Not feeling exhausted anymore so I'm very motivated which also helps me doing my work.

We are going out for dinner tonight but I'm going to order lean meat and vegetables. I'm motivated and I have a feeling I will drop some weight tomorrow.
Next cheat will be on sunday - some pizza and tv with the family. And I have a craving for an apple
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