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  #1  
Unread 06-25-2016, 11:12 AM
trimmingthefat trimmingthefat is offline
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Join Date: Jun 2016
Posts: 9
Default Just another RFL log

Hello everyone! I'm new to the forum and starting my first logged RFL on this forum. I've had great success with my previous RFLs, the first one being 42 days, the second one being 8 days and the third one being 14 days (with appropriate diet breaks, of course).

I have logged previously on other forums and then privately. I've just finished my diet break with 13 days at 2,700 calories (higher carb) and one day of not counting yesterday.

I've got an important event coming up in the next two months and would like to dip below 10% for a little while. Afterwards, I plan on trying to maintain in the 10-12% range before going on a bulk.

I'm back lifting weights again for 6 months after a 7 year layoff.

Current stats: 6ft 1 181.6 lbs (put on 10 lbs of carb/water/fat/muscle over the diet break). LBM: 150 lbs

Tonight or tomorrow I will try to upload pictures but after ending my last RFL, I was estimated at 16%. I do plan to run this one as a category 2 as it's important I lean up on schedule. I'm going to see what happens but I plan to run this one for 3-4 weeks at minimum and switch to UD2.0 if I feel too weak or anything gets too tiring.

For tonight's workout, I plan on doing my regular circuit training regiment with higher reps to focus more on depletion. I'll update later with the workout/food logs.
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  #2  
Unread 06-25-2016, 10:06 PM
trimmingthefat trimmingthefat is offline
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Join Date: Jun 2016
Posts: 9
Default

A little background on my previous dieting/lifting experience:

Lifted from 2009-2010 as a teen. Went from 185-225 at 25-30% bodyfat. Got injured and left lifting. Weight dropped to 205 and crept up and down to 235 in 2014.

Started dieting seriously (maintained a 30lb weightloss with minor lifestyle adjustments) on January 1st (and lifting). I stalled at 197 consuming 2k calories a day and decided on a diet break for a few days. I came back weighing 205 (water weight) and have been running PSMFs on and off since February/March.


For today, I decided to meet up and have spearmint tea with a good friend of mine. The workout went very well and I felt relatively well. I expect this week that I'll be back down to 172 pre-refeed.

Note on the workout: I'm limited to an apartment gym so I have access to a few machines and dumbbells

Workout:

Seated Machine Leg Press:
205x12
205x12

Seated Leg Curls:
75sx9
75sx9

Alternating Calf Raises:
150x12
150x12

Seated Machine Bench Press:
150x12
150x10

Lat Pulldowns:
145x9
145x6

DB Shoulder Press:
65sx5
65sx3

Standing Alternating Bicep Hammer Curls:
45sx8
50sx4

DB Behind the Neck Tricep Extensions:
75x12
75x12

Push ups: 1x20

Ended up playing some late night frisbee because of boredom. I'll start logging my food here tomorrow as well.

Attached a picture of my progress from the various different PSMFs I've been running. I'm looking forward to much more success this time around. Refeeds are planned for Thursdays.
Attached Images
File Type: jpg progresspsmf.jpg (82.7 KB, 36 views)

Last edited by trimmingthefat : 06-25-2016 at 10:11 PM.
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  #3  
Unread 06-27-2016, 02:03 AM
trimmingthefat trimmingthefat is offline
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Join Date: Jun 2016
Posts: 9
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Late post!

Yesterday's weigh-in: 176.6 lbs, 5 lbs lost overnight. Glorious start but it's mostly water, etc.

Food: Seaweed 10g, Kale 150g, Chicken Breast: 750g
Calories: 1,057 Protein: 190g, Carbs 15.8g, Fat 18.1g

Supplements: Caffeine 400mg, Ephedrine 50mg, Nicotine, Fish Oil, Multivitamin, Potassium, Salt.

I was feeling pretty weak today. Still suffering a bit from a depressive episode but I'm excited to lean up so that helps.

I did no exercise besides sitting on my behind playing HITMAN and smoking. Rather boring day but that completes day 2.
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  #4  
Unread 06-27-2016, 01:07 PM
trimmingthefat trimmingthefat is offline
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Join Date: Jun 2016
Posts: 9
Thumbs up

I was too excited to post the weigh in today. Boy, I was thinking that eating at 2,700 for 13 days and 5,000 on my bday (yeah, I splurged a bit...) that I had put on tons of fat. I am now about 2 lbs lower than my last PSMF.

Weigh in: 172.6 lbs (-9 lbs)

For some reason, I hold a TON of carb/water weight. This is partially my own fault though. I imagine my cortisol levels are extremely elevated due to real life stress which causes me to retain a ton of water.

I am feeling a bit weak still, waiting for the EC to wake me up. Food will follow shortly but for now, I'm going to relax and play some more Hitman.
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  #5  
Unread 06-27-2016, 10:25 PM
trimmingthefat trimmingthefat is offline
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Join Date: Jun 2016
Posts: 9
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Went out and bowled for two hours which was moderately intense cardio. I definitely need to get my own ball.

Calories: 1,058 Carbs: 21.3g Protein: 168.3 Fats: 24.8g (less than this after trimming fat, probably closer to 18g)
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  #6  
Unread 06-28-2016, 02:49 PM
trimmingthefat trimmingthefat is offline
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Join Date: Jun 2016
Posts: 9
Default Day 4

Weight: 172.4 lbs

Cals: 1,036

Hunger is being well managed, although I did eat earlier today. Nothing new to note.
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  #7  
Unread 06-29-2016, 03:33 PM
trimmingthefat trimmingthefat is offline
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Join Date: Jun 2016
Posts: 9
Default Day 5

Ravenous hunger at night time and today. Decided to have my cheat today. Brought my calories up to 1,564 for the day which isn't bad at all. As I get leaner, I find the occasional cheat meals increases my compliance with dieting. Two days to go before I do a 5 hour refeed.

Weight: 171 lbs (-10.6)
Waist: 33.5" (start: 34.2")
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  #8  
Unread 07-01-2016, 05:25 AM
trimmingthefat trimmingthefat is offline
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Join Date: Jun 2016
Posts: 9
Default Day 6 (yesterday)

Weight: 168.6 lbs
Calories: 1,220

Upped the protein a bit. Refeed is after I sleep and run errands "tomorrow" (up all night). Off to sleep. Will update more after the refeed.
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  #9  
Unread 07-01-2016, 11:46 PM
trimmingthefat trimmingthefat is offline
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Join Date: Jun 2016
Posts: 9
Default Refeed Day 7

Cals: 3200-3300 (approx)

8pm: Started with a plain turkey sub on whole grain with mustard, jalapenos, vinegar, no cheese and pickles.

8:15pm: Played light frisbee for 30 minutes

9:30pm: Had a pre workout snack: 2 chewy bars, 3 carbmaster yogurts

10:50pm: finished training at the gym

11:10pm: 3 servings of cookie crisps with skim milk

12:30am: 2 servings of oats with stevia

1:30am: 7.5 servings of pancakes

Fat was kept under 50gs and sugar was a little bit over 100. I'll sub the cookie crisps out with something else for next time. Week two starts tomorrow when I get up.

Refeed was a dry refeed. Besides the glass of water I had earlier, I consumed none. I took 2 doses of EC today (the first being ECA). Feeling stuffed, but not overly so. Also feeling a bit gassy but I assume that's the fibrous oats I ate.
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