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  #11  
Unread 04-15-2016, 08:33 AM
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MoEcho MoEcho is offline
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*wave*

Just checking in. Looking good in here!
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  #12  
Unread 04-15-2016, 09:41 AM
23ammo 23ammo is offline
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Originally Posted by MoEcho View Post
*wave*

Just checking in. Looking good in here!
Hey Mo...nice to see you in here, and thanks hows things at your side?
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  #13  
Unread 04-15-2016, 10:01 AM
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MoEcho MoEcho is offline
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Originally Posted by 23ammo View Post
Hey Mo...nice to see you in here, and thanks hows things at your side?
Merp. Going ok.
I can't seem to stomach much lately so I'm pounding the plain greek yogurt mixed with whey. Yum. But boring lol
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  #14  
Unread 04-15-2016, 10:44 AM
23ammo 23ammo is offline
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Quote:
Originally Posted by MoEcho View Post
Merp. Going ok.
I can't seem to stomach much lately so I'm pounding the plain greek yogurt mixed with whey. Yum. But boring lol
Ha! If it keeps you on track why not I find myself playing around on myfitnesspal just to see what makes up my protein macros. I think this weekend I'll try spinach in my whey shakes just to get my fibre up and hopefully counter act tonight refeed!!
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  #15  
Unread 04-16-2016, 06:55 AM
23ammo 23ammo is offline
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Default 16/04/2016 - almost end of week 2!!!

Start Weight 4/4/2016: 178.4lbs *officially*

Week one Total: -7lbs

Apr 16, 2016 171.8Lbs. (78.1kg) 1.8Lbs. (0.8kg) 1.1%
Apr 15, 2016 170.0Lbs. (77.3kg) -1.6Lbs. (-0.7kg) -0.9% (second refeed; approx 250g carbs, (123g accounted for) the rest eaten at a party!)
Apr 14, 2016 171.6Lbs. (78.0kg) 0.0Lbs. (0.0kg) 0.0%
Apr 13, 2016 171.6Lbs. (78.0kg) -1.6Lbs. (-0.7kg) -0.9%
Apr 12, 2016 173.2Lbs. (78.7kg) 1.8Lbs. (0.8kg) 1.1%
Apr 11, 2016 171.4Lbs. (77.9kg) -1.0Lbs. (-0.5kg) -0.6%

MACROS (15/4) accounted for before party -> approx after party!
PRO: 139g -> 170g
CHO: 123g -> 250g
FAT: 45g (including fish oils) -> >100g
CALS: ~1357

Yesterdays PULL session went well and thats my first week of properly tracking lifts, so hoping to see that I maintain strength at least

Seeing the scale pump back up this morning didnt hurt this week!! I ate well yesterday, even though I had stomach ache literally 5mins after finishing my buffet feed at the party Back on it strong today...going to have a go on my sisters power plate; hoping it will ease some tight muscles ready for mondays leg session. Will also do 20-30mins on the stationary bike today. Aiming for a min. 167g protein today, that being my lower level intake

Really getting to grips with my tracking and nutrition now. I do feel RFL/PSMF and IF are contributing to new good habits and an appreciation for what food my body actually needs.

I've updated 'my-bodyspace' on bodybuilding.com if anyone's interested you can find/follow me: 23ammo
Finding bodyspace and myfitnesspal great ways of keeping on top of nutrition and stats without it taking forever to track!

Hope you all have a great weekend, please feel free to comment if you're reading
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  #16  
Unread 04-17-2016, 10:31 AM
23ammo 23ammo is offline
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Default End of week 2 :)

Week one Total: -7lbs
Week two Total: -1.2lbs ... -8.2lbs

Apr 17, 2016 171.2Lbs. (77.8kg) -0.6Lbs. (-0.3kg) -0.3%
Apr 16, 2016 171.8Lbs. (78.1kg) 1.8Lbs. (0.8kg) 1.1%
Apr 15, 2016 170.0Lbs. (77.3kg) -1.6Lbs. (-0.7kg) -0.9% (second refeed; approx 250g carbs, 123g accounted for, rest eaten at party!)
Apr 14, 2016 171.6Lbs. (78.0kg) 0.0Lbs. (0.0kg) 0.0%
Apr 13, 2016 171.6Lbs. (78.0kg) -1.6Lbs. (-0.7kg) -0.9%
Apr 12, 2016 173.2Lbs. (78.7kg) 1.8Lbs. (0.8kg) 1.1%
Apr 11, 2016 171.4Lbs. (77.9kg) -1.0Lbs. (-0.5kg) -0.6%
Apr 10, 2016 172.4Lbs. (78.4kg) 0.2Lbs. (0.1kg) 0.1%
Apr 9, 2016 172.2Lbs. (78.3kg) -1.0Lbs. (-0.5kg) -0.6% (first refeed; 286g carbs)
Apr 8, 2016 173.2Lbs. (78.7kg) -1.0Lbs. (-0.4kg) -0.6%
Apr 7, 2016 174.2Lbs. (79.2kg) 0.0Lbs. (0.0kg) 0.0%
Apr 6, 2016 174.2Lbs. (79.2kg) -2.3Lbs. (-1.1kg) -1.3%
Apr 5, 2016 176.5Lbs. (80.2kg) -2.2Lbs. (-1.0kg) -1.2%
Apr 4, 2016 178.7Lbs. (81.2kg) -0.7Lbs. (-0.3kg) -0.4%
Apr 2, 2016 179.4Lbs. (81.5kg) weekend before starting; I had pizza and dark chocolate!

Bodyfat measured by Omron scale:
Apr 16, 2016 22.9% -1.0% -4.2%
Apr 12, 2016 23.9% -1.4% -5.5%
Apr 4, 2016 25.3%

MACROS (16/4)
PRO: 192g
CHO: 37
FAT: 37g (including fish oils)
CALS: ~1133

MACROS (17/4)
PRO: 168g
CHO: 9g
FAT: 29g(including fish oils)
CALS: ~870

Macros were a little on the high side yesterday, mainly down to meal timings! I was out pretty much all day and hadnt organised myself, so had to do my best with what I could get hold of!
Slightly disappointed not to hit -10lbs for the first two weeks, however I wont be demotivated by this as I was on antibiotics last week which I'm pretty sure caused water retention. Next week I hope to feel a major "wooosh"!!!
For some reason I'm finding IF quite hard to follow at the weekend :/ probably because I'm busier lol. Overall I'm pretty happy with how its gone. I'm surprised how easy I've found it once the brain fog cleared by the end of week one! Training has gone to plan, I'm recovering fine using a leg/push/pull program and no loss of strength yet!
Bring on week 3!!

Last edited by 23ammo : 04-17-2016 at 10:45 AM. Reason: submitted before finishing
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  #17  
Unread 04-18-2016, 02:36 PM
23ammo 23ammo is offline
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Join Date: Apr 2016
Posts: 38
Default Week 3

Apr 18, 2016 170.0Lbs -1.2Lbs

MACROS
PRO: 170g
CHO: 17g
FAT: 28g(including fish oils)
CALS: ~998

GYM: Legs; back squat, leg press, split squat, calf raise and finished with some ab rotations/landmines

Nice to start the week back where I weighed in before the refeed...think I'm starting to gage what my body will accept!
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  #18  
Unread 04-19-2016, 02:22 AM
23ammo 23ammo is offline
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Quote:
Originally Posted by 23ammo View Post
Apr 18, 2016 170.0Lbs -1.2Lbs !
Typo yesterday; I was actually 171lbs, so only -0.2 loss. This morning was slightly more.

Apr 19, 2016 170.2Lbs -0.8Lbs -0.5%

If I add some electrolytes to my intake, is there an optimal time to have them??
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  #19  
Unread 04-21-2016, 03:54 AM
23ammo 23ammo is offline
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Apr 21, 2016 173.0Lbs. 3.0Lbs. 1.8% (refeed yesterday)
Apr 20, 2016 170.0Lbs. -0.2Lbs. -0.1%

Yesterday I decided to take a refeed, not because I necessarily needed one, more of an experiment. You see I'm going away tomorrow (friday) for 5 days visiting the in-laws in Poland, in these 5 days I doubt I'm going to be able to stick solely to PSMF - mother-in-law loves cooking and feeding me up!. So I was basically using the refeed whilst at home to see what reaction I have to eating more normally (well higher carbs!).
I aimed for 2.5*/per lb lbm, which Is slightly more than my last refeed.

Macros for yesterday:
P160 F106 C314 = 2765cals (approx 465 above maintenance)

Okay, so the fat was a bit too high, and total cals werent meant to be so high either...but I enjoyed my meals so I'm not too bothered by this! In fact, I believe it did me some good, as I woke up 3.0lbs heavier but looking leaner and the bf% on the scale has dropped to its lowest since I started this. So all in all a good test I think. I will openly admit it wasnt a clean refeed - ate pizza and cookies

I did my PUSH session at the gym, lifts up slightly - until I strained my nexk and now cant rotate my head in any direction
Today, I will go for a walk later. I'll get plenty of walking done in the next 5days too, as I dont have transport in Poland!

MACROS (today)
PRO: 170g
CHO: 16g
FAT: 21g(including fish oils)
CALS: ~800

Last edited by 23ammo : 04-21-2016 at 03:57 AM.
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  #20  
Unread 04-28-2016, 04:37 AM
23ammo 23ammo is offline
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Join Date: Apr 2016
Posts: 38
Default No, I didnt quit!!!



I'm back!! So got back from my trip to Poland yesterday, early morning flight suck! We got the taxi to Warsaw at 2am, to check-in around 4am and flight was at 6! Home in the UK by 8.30 and felt like a zombie for the rest of the day - also picked up some flu, probably from the plane

Anyway, back to RFL! I guess I could put my 5day break down as the diet break which fell almost at the 4th week, so not bad.

Weighed in this morning...*drum roll*
Apr 28, 2016 169.6Lbs -3.4
Apr 21, 2016 173.0Lbs - last weigh-in.

I fully expected to come back and at least have a load of water weight to contend with...The polish diet is very carby: peirogi, breads, potatoes. Then theres all the home made cakes they feed you!!
I did manage to have 1 protein shake in the mornings, but then the rest of the day was just whatever!!

This has filled me with hope, that I could keep going on RFL up until my honeymoon (June) and then take a break without causing too much damage?
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