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  #201  
Unread 04-03-2016, 09:39 AM
springbody springbody is offline
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Join Date: Jan 2010
Posts: 365
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RFL Results to Friday, W6

WGT: 189.25 to 175
BMI: 34 to 31
BF%: 45 to 40.5 (via BMI)
BF%: 43.9 to 39.1 (scale)


The end of W6 was a bit unsettled. My body was screaming for carbs so I incorporated free meals for a couple of days fully expecting to be back to normal in that time. When I tried to get back to RFL in W7, the cravings flared back up so I went back to adding free meals.

After some pondering, I concluded that the clock change at the end of W6 had impacted my diet-stressed body more than I appreciated. So I decided to allow up to 100g of carbs per day. I'll leave protein as is until I settle on carb levels. Friday was the start of the first week of this new diet.
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  #202  
Unread 07-04-2018, 03:16 AM
springbody springbody is offline
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Getting down to a healthier BMI has been back on my to do list since the end of last year. I gained close to fifty pounds since I stopped paying attention here. Over the last 30 weeks, I've lost fifteen to eighteen pounds doing this and that, now and then. Introducing structure along with logging here will ramp-up these results and, when the weather cools, I'm looking forward to RFL's impact on the 52 week journey total.

For the rest of the summer, I've created an eating plan centred around my current stock of rice, oats and beans. To this, I'll add beef, chicken, tuna, dairy, eggs, protein powder, berries, EFAs, coconut oil, olive oil and vegetables. The resulting macro plan includes most of the vegetables:
P 95-99 (34%)
C 78-88 (29%)
F 48 (37%)

This macro plan will cover the first 5/6 days of the week - structured days to which it'll be easy to add a structured eating plan. Free meal dinner on day 6. The day 7 plan will be informed by living life and I'll log what I end up doing each time to guard against overdoing things. Exercise isn't a priority yet, but I'll fit one or more short walk /dance /trampoline session into most days. Thursday is day 1 of six to eight weeks of this plan.

Last edited by springbody : 07-04-2018 at 03:35 AM.
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  #203  
Unread 07-08-2018, 05:12 AM
springbody springbody is offline
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Posts: 365
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Macro plan
P 95-99 (34%)
C 78-88 (29%)
F 48 (37%)

Week 1
1: 68p 91c 26f
2: 78p 57c 49f
3: 59p 75c 33f

Low appetite as a result of the heat so I'll make a point to drink my protein in order to hit the target.
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  #204  
Unread 07-11-2018, 05:06 AM
springbody springbody is offline
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Join Date: Jan 2010
Posts: 365
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4: 94p 87c 49f
5: 90p 47c 19f
6: 90p 94c 36f

Protein looking much better than the first three days of this week largely due to whey.
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  #205  
Unread 07-30-2018, 08:12 AM
springbody springbody is offline
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Join Date: Jan 2010
Posts: 365
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7: 61p 55c 29f (plus free meal)
WGT -5lbs

Week 2 (summary incl most free meals)
92p range 47-120
41c range 2-134
36f range 14-61
886cal 358-1582
47p the day after 57% maintenance calories
WGT -4lbs

Week 3 (summary incl free meals)
80p range 38-110
82c range 7-328
57f range 24-129
1191cal range 358-1582
38p the day after 101% maintenance calories
WGT 0lbs

Week 4
1: 95p 21c 37f
2: 62p 10c 28f (plus free meal)
3: 89p 15c 41f
4: 91p 10c 40f


Finally, the heat has subsided so my appetite has stabilised somewhat. I seem to be able to tolerate low carbs better despite the season so I'll aim for the lower carbs on most days.

My IP here gets blocked for weeks then a window opens up for a while allowing me to login. (I'll email administrator as advised if it happens again). The window opened at the perfect time though as I was starting to falter due to a second stalled scale week. My water intake is 3 to 4 litres a day and I'm hitting the sodium and potassium targets. Now if I can just keep those carbs low...

Last edited by springbody : 07-30-2018 at 08:40 AM.
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  #206  
Unread 08-03-2018, 12:17 AM
springbody springbody is offline
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Join Date: Jan 2010
Posts: 365
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5: 75p 215c 87f (29% deficit)
6: 94p 12c 38f
7: 91p 13c 34f
WGT -1lb
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  #207  
Unread 08-09-2018, 11:54 AM
springbody springbody is offline
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Join Date: Jan 2010
Posts: 365
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Week 5

I have an upcoming wellness check and would like my baseline to be maintenance sans supplements so have moved to a diet break. No macro tracking (yet).

WGT +3lbs

Last edited by springbody : 08-09-2018 at 11:56 AM.
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