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  #1  
Unread 05-24-2016, 09:58 AM
Miga Miga is offline
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Join Date: Oct 2014
Posts: 6
Default Miga's RFL

Female, 38, Category 3 - doing two weeks of RFL in advance of flexible dieting, Tuesday May 24 to Monday June 6

Starting weight: 195 lbs
BF = 39.4%

118 g protein daily (39.3 g per meal)
Weight training 2-3 times weekly. It's been a while since I trained, so starting with Lyle's recommendations for beginners.

Supplements and a bunch of food have been acquired. Let's do this.

Day 1:
Cottage cheese with lemon juice and mint
Lettuce Salad with lemon

Chicken breast with Italian herbs
Roasted eggplant, tomatoes, and peppers with balsamic

Chocolate protein powder (25 g protein)
Enough chicken breast to bring protein to 39g
Cooked kale with soy sauce
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  #2  
Unread 05-26-2016, 02:30 PM
Miga Miga is offline
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Join Date: Oct 2014
Posts: 6
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Day 2 was awesome. I felt great, no hunger, good energy, and good focus in a challenging work situation.

I did have some inadvertent cardio, in that said work situation had me literally running to get some documents filed by a deadline. I felt a little tired doing that.

Breakfast:
Fat free Greek yogurt flavoured with pumpkin, cinnamon, sweetener 15 g protein (the macros on this end up being a shade better than my cottage cheese, so yay to that)

Egg whites for the remainder
Some lettuce with vinegar

Lunch
Rfl cheeseburger (lean meat, fat free cheese, tomato, onion, mustard)
Sliced cucumbers

Dinner
Rfl friendly taco (lean meat, fat free cheese, salsa, onion, tomato in a lettuce shell)

Snack:
Fat free jello
Broth

I was down a pound yesterday morning, but I'm entering a bloaty time of the month so I'm not posting weights until that's done.

As far as I can tell, I have followed the plan exactly. I am really impressed with how undeprived I feel . The closest thing I've previously done is a 3 day program with a similar calorie intake that was living hell.
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  #3  
Unread 05-26-2016, 02:37 PM
Miga Miga is offline
Junior Member
 
Join Date: Oct 2014
Posts: 6
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Day 3

Felt hungry and a bit spacey this afternoon. I have a free meal tonight and I'm glad it's planned for today.

Breakfast
Rfl cheeseburger
Roasted veggies

Lunch
Quasi Thai style Chicken soup with spiralized zucchini noodles

Dinner
Burrito with actual bread, beans, and guacamole!

Weight training tonight. It was supposed to be yesterday but I ended up working until bedtime
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  #4  
Unread 05-28-2016, 10:00 AM
Miga Miga is offline
Junior Member
 
Join Date: Oct 2014
Posts: 6
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Day 4

Another awesome day, feeling great. Full bloat is going on, scale says I'm up five pounds. I'm not concerned.

Breakfast
Rfl cheeseburger
Lettuce

Lunch
Rfl taco
Roasted veggies

Dinner
Chicken soup with zucchini noodles

Snack
Radishes with salt
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  #5  
Unread 05-28-2016, 03:58 PM
Miga Miga is offline
Junior Member
 
Join Date: Oct 2014
Posts: 6
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Day 5

The bloat is gone. The scale is down 6 lbs from yesterday. So down 3 lbs from day 1: 192.

My typical commute involves 30 minutes of walking and 5-6 km of biking. I took a few days off but am back to biking for the last few days because it's the most efficient route. Going very slowly so that exertion feels similar to a stroll.

The socially awkward aspect of rfl came up as I was hanging out with friends today. One took us to a place especially to try the Korean cold noodles. I haven't mentioned my diet and there was literally nothing on the menu. So I bought noodles, ate a single bite and then ate the cucumber and radish, and some kimchi (fermented cabbage, most I've seen are carb and fat free). If anyone noticed they didn't mention it.

Breakfast
Rfl taco

Lunch
One bite of noodles, some veggies and kimchi
Rfl burger with kale

Dinner
Chicken soup with zucchini noodles

Snacked on radishes

Weight training tonight
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  #6  
Unread 05-28-2016, 04:39 PM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
Default

Good job sticking to the diet and handling that awkward situation!
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