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  #1  
Unread 07-11-2016, 10:06 AM
BMWGuinness BMWGuinness is offline
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Join Date: Mar 2010
Location: Atlanta, GA
Posts: 823
Default BMWGuinness RFL #3 - The ATL Lifestyle Diet

Been a while since I've done a log ... new city new log!

I've done these logs previously to win weight loss competitions, but this time its for my overall health.

The last couple of years in Chicago have been very kind to my foodie enjoyment, but not to my waist.

Time to get back onto the horse! But this time for me, and not for a competition. I'm also going to have my friend join me on this diet in a few weeks as he's moving up here with me to make a change to his health and wellness. He's a big guy (6'4 360s) and I'd like to help him lose "another" 100lbs (he was in the 460s I believe).

I just moved to ATL (Midtown area) last weekend and am all settled in.

Since I'm not under time constraints like before, I'm changing this up to more of a lifestyle diet, so Modified RFL if you will.

M-F - RFL (4x Chicken/Veggies/FF Cheese)
S-Su - Conscientious Eating while discovering ATL's best eateries

M-F - 1 hour walking
M/W/F - 1 hour gym
S-Su - Hiking/Massage

Chicken - Tyson Grilled and Ready Diced Chicken Breast



Personal Goal - I'll be 39 in a week, so I'd like to look good for my 40th birthday.

Height - 6'
Sex - Yes Please (Male)
Weight - 223lbs
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  #2  
Unread 07-12-2016, 01:40 PM
BMWGuinness BMWGuinness is offline
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Join Date: Mar 2010
Location: Atlanta, GA
Posts: 823
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Day 1 - 223lbs
Day 2 - 200.3lbs

Weight loss better than expected, considering I am not doing E/C. Looking forward to the week's progress.

I had a good first day yesterday. I checked out my new gym. There's a ton of room in the freeweight area of the gym at 7am and the machines are barely used (tons of Hammer Strength, Life Fitness, Free Motion, etc.). The Olympic bars reminded me why I should wear high socks for Deadlifts (oops). Unfortunately the Squat Racks place the bar at an uncomfortable starting position, but the Smith Squats have the height perfect. I'm not too worried since the Smith Squats will be better for my friend in a few weeks.

Today I went for a nice walk around the park; its nice and cool early in the morning which allowed for a longer walk. All in all a great morning. On the way back I found a cool little coffee shop and picked up an iced coffee (black, 1 splenda) which was a great way to cool down. Time got away from me, I think I was out for 2 hours

Feeling great so far, and going to bed earlier tonight so I'm charged up for the workout tomorrow in the AM.

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  #3  
Unread 07-12-2016, 02:43 PM
Ryker Ryker is offline
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Join Date: May 2012
Posts: 695
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22.7 lbs in a day, way to go.
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  #4  
Unread 07-12-2016, 02:46 PM
BMWGuinness BMWGuinness is offline
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Join Date: Mar 2010
Location: Atlanta, GA
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220.3lbs my apologies, thanks for bringing this to light, and your words of encouragement!

Last edited by BMWGuinness : 07-12-2016 at 02:54 PM.
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  #5  
Unread 07-12-2016, 11:33 PM
raja raja is offline
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Join Date: Apr 2009
Posts: 325
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All the best for the journey. What category you come in ?
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  #6  
Unread 07-13-2016, 06:03 AM
BMWGuinness BMWGuinness is offline
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Join Date: Mar 2010
Location: Atlanta, GA
Posts: 823
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Quote:
Originally Posted by raja View Post
All the best for the journey. What category you come in ?
Cat 3

I'd like to get down to ~185 and maintain for a while, which would put me around ~18% bodyfat

If I'm doing really well I'll try for ~175 but my body fights me

Of course, previously, the goal was for fat loss, but now I'll mix it up with maintenance and muscle gain after I'm down to 185.
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  #7  
Unread 07-23-2016, 06:27 AM
BMWGuinness BMWGuinness is offline
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Join Date: Mar 2010
Location: Atlanta, GA
Posts: 823
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Day 1 M am - 223
Day 2 T am - 220.3
Day 3 W am - 218.4
Day 4 Th am - 218.4
Day 5 F am - 216.9
Off Day 6 Sa am - 216
Off Day 7 Su am - 216.5

Day 8 M am - 216.8
Day 9 T am - 215.9
Day 10 W am - 214.6
Day 11 Th am - 214.7
Day 12 F am - 213.5
Off Day 13 Sa am - 212.4

Very happy with the finish of my 2nd week and now I get to celebrate with 2 days off.

I'm off to Gibbs Gardens to go exploring!

https://www.google.com/search?q=gibb...AACFAQ_AUIBygC
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  #8  
Unread 07-25-2016, 02:25 AM
semipartial semipartial is offline
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Location: The Netherlands
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A 10 pound drop in 2 weeks. Very nice. Did you regain much after your refeed?
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  #9  
Unread 07-25-2016, 05:09 AM
BMWGuinness BMWGuinness is offline
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Join Date: Mar 2010
Location: Atlanta, GA
Posts: 823
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Day 1 M am - 223
Day 2 T am - 220.3
Day 3 W am - 218.4
Day 4 Th am - 218.4
Day 5 F am - 216.9
Off Day 6 Sa am - 216
Off Day 7 Su am - 216.5

Day 8 M am - 216.8
Day 9 T am - 215.9
Day 10 W am - 214.6
Day 11 Th am - 214.7
Day 12 F am - 213.5
Off Day 13 Sa am - 212.4
Off Day 14 Su am - 212.4

Day 15 M am - 215.4

Hi Semipartial - Cat3 does not do refeed, but I actually tried it on Sunday, however, based on the scale, looks like I may have overdone it a bit. I am going to be testing my limits on what I can eat and when i can eat it on the weekends.
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  #10  
Unread 07-26-2016, 08:57 AM
BMWGuinness BMWGuinness is offline
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Join Date: Mar 2010
Location: Atlanta, GA
Posts: 823
Default

Day 1 M am - 223
Day 2 T am - 220.3
Day 3 W am - 218.4
Day 4 Th am - 218.4
Day 5 F am - 216.9
Off Day 6 Sa am - 216
Off Day 7 Su am - 216.5

Day 8 M am - 216.8
Day 9 T am - 215.9
Day 10 W am - 214.6
Day 11 Th am - 214.7
Day 12 F am - 213.5
Off Day 13 Sa am - 212.4
Off Day 14 Su am - 212.4

Day 15 M am - 215.4
Day 16 T am - 214.5

This morning was a lot of fun with Keith and his transformation. He found out quickly that he needed new shoes. But its hard for a big guy like him to find shoes (15E) so I told him to take the day to search for them. This is a 1 year transformation for him. Lifestyle, Weight Control, Career, Mental and Emotional changes. Slow and steady wins the race. Our big challenge will be the 5 mile hike on Saturday. I'm not sure how he'll fare but he seems up for the challenge.
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