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Unread 03-07-2018, 09:38 AM
brownsugarspice brownsugarspice is offline
Junior Member
Join Date: Mar 2018
Posts: 3
Default Female RFL Log [w/ PICS]

Hi everyone, I've come here from the PSMF reddit, it didn't seem like there were very many people posting there, no engagement. I've been reading the RFL forum posts and some of the logs here, very helpful.

Anyway, I am 24 yo F, 5'6''. I started RFL to try to get lean. I have been stuck in the 170-180 range for the past few years. Before I started, I was eating quite a lot of food usually around 3,000 cals training days or somewhere around there. I have a few weddings coming up in the summer and also going on the boat/swimming, I want to look good in a swimsuit. I hesitate saying a specific weight or body fat percent because I am not sure how I will look. Definitely under 150 lbs though.

This is my overall plan:
1. 6 week RFL (re-feed + cheat every 14th day)
2. 1 week diet break at maintenance
3. Repeat RFL however many rounds needed

My goal is to maintain my strength as much as I can, currently at 165 bench, 95 shoulder press (weak I know), 225 squat, 315 deadlift. May add some LISS cardio if needed. I am in a doctorate program where we usually are sitting most of the day (very sedentary) or rotation days lots of standing/walking (11 hour shifts with one break). My goal is to do 4 meals per day.

Thank you for following/reading!
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Unread 03-08-2018, 01:26 PM
brownsugarspice brownsugarspice is offline
Junior Member
Join Date: Mar 2018
Posts: 3

PSMF round 1 (6 weeks)

Diet/workout: I am doing 145 grams protein, 20 or less grams of fat, 20 or less grams of net carbs. I am supplementing with 6g fish oils, vitamin D, multivitamin, probiotic, and EC stack 2x a day. My diet is mostly protein powder, chicken breast, tuna, and veggies (broccoli, green beans, zucchini, etc). You can see my leg focused workout split below.

Here is my progress so far. Not sure if I will still be able to edit and add in future days/weights. If not I'll just do daily logs.

[Day 1] 2/13/18 176 lbs 33%bf [no workout]
[Day 2] 2/14/18 ---lbs [legs/glutes]
[Day 3] 2/15/18 ---lbs [no workout]
[Day 4] 2/16/18 ---lbs [legs/quads]
[Day 5] 2/17/18 ---lbs [back/biceps/abs]
[Day 6] 2/18/18 ---lbs [legs/hamstrings]
[Day 7] 2/19/18 ---lbs [chest/tris/should/abs]
[Day 8] 2/20/18 ---lbs [no workout]
[Day 9] 2/21/18 ---lbs [legs/glutes]
[Day 10] 2/22/18 164 lbs [no workout]
[Day 11] 2/23/18 ---lbs [legs/quads]
[Day 12] 2/24/18 ---lbs [back/biceps/abs]
[Day 13] 2/25/18 ---lbs [legs/hamstrings]
[Day 14] 2/26/18 ---lbs [chest/tris/should/abs] re-feed + cheat= pasta, ice cream, oreos, wine, cornbread
[Day 15] 2/27/18 ---lbs [no workout]
[Day 16] 2/28/18 ---lbs [legs/glutes]
[Day 17] 3/1/18 163 lbs 31%bf [no workout]
[Day 18] 3/2/18 ---lbs [legs/quads]
[Day 19] 3/3/18 ---lbs [back/biceps/abs]
[Day 20] 3/4/18 ---lbs [legs/hamstrings]
[Day 21] 3/5/18 161 lbs [chest/tris/should/abs]
[Day 22] 3/6/18 ---lbs [no workout]
[Day 23] 3/7/18 ---lbs [legs/glutes]
[Day 24] 3/8/18 ---lbs [no workout]
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Unread 03-09-2018, 05:31 PM
manofsteel manofsteel is offline
Join Date: Jun 2017
Posts: 74

no pics!!!!
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Unread 03-09-2018, 06:01 PM
brownsugarspice brownsugarspice is offline
Junior Member
Join Date: Mar 2018
Posts: 3

Originally Posted by manofsteel View Post
no pics!!!!
Hi there, I'm adding before and after pics before I take my diet break, so about 2 more weeks.
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Unread 03-09-2018, 06:08 PM
squat squat is offline
Senior Member
Join Date: Feb 2013
Posts: 809

I heard there were pics
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