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  #1  
Unread 04-11-2016, 06:17 AM
23ammo 23ammo is offline
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Join Date: Apr 2016
Posts: 38
Cool M/33/Cat2 - 8 weeks to honeymoon bod!

Hey!! Thanks for taking the time to stop in and have a read. Today is my 8th day (start of wk2) of RFL/PSMF. I'm 33 years old, cat 2 male. I plan on running cycles of RFL for the next 7 weeks; 2-3 weeks initially, then 1 week break at below maintenance cals, re-evaluate and then run for another stint up until my honeymoon at the beginning of June.

I'm tracking my progress via log(here), myfitnesspal and happy scale. I'm weighing myself daily at present, however I may change that to weekly as it can get a little obsessive and I feel thats unhealthy at this point! Measurements were taken at the beginning (4/Apr/16) and will be updated weekly.

For weight and body fat measurements, I'm using an Omron scale and also Accu-measure calipers for a single site test; skinfold @ the suprailiac.
I'm aware that the Omron scale isnt particularly trust worthy for measuring body fat, but as long as the numbers are falling then that is a good sign, right?! Weigh-ins are every morning - Wake up -> pee -> weigh

Starting Stats 4/4/2016
Age: 33
Gender: Male
Height: 5'10"
Weight: 174.9
Body Fat % (Omron): 25.1%
Body Fat % Skinfold @ Suprailiac: 24mm /
LBM: 134.3
Fat: 45.03

Neck: 14.5"
Chest: 41"
Waist at navel: 37"
Biceps: 13.25"
Thighs: 21.25"


Week 1 Nutrition
IF 16/8 : Break-fast around 12pm each day with my post workout shake, followed by a meal about an hr later.
I passed on a free meal this week, as I'd been to a BBQ the weekend before I decided to start! I was going to forgo the refeed too, but I had to start a course of antibiotics and it was recommended that I had some carbs in my system for them!
My refeed was kept pretty clean: oats, protein flapjack, pizza express thin base pizza and a lemon muffin
Thats an improvement as when I've tried refeeds before I'd gorge on a full family size Dominos bundle!!

Given my starting LBM of 134 lbs, and my status as a category 2 male who weight trains, my target macros are:

Protein -168
Fat - 20
Carb - 20
Total - 950

Calculated using Atavis' PSMF calc: [url="http://forum.bodybuilding.com/showthread.php?t=118194401"[/URL]

I have been and will continue with the following to make up my nutrition:
Chicken breast & Heck chicken sausages, turkey mince/burgers, cottage cheese, fish, low fat cheese/edam
Green veggies: Spinach, broccoli, green beans,zuchinni
PES Select protein
PES Alaphine or Norcodrene as my pre workout
6x Muscletech fish oil pills - will change to holland and barrett (UK) triple strength pills once I'm finished this tub.
ON multivitamin
MyProtein ZMA
RSP Nutrition CLA

Refeeds will continue to be on Saturday although I dont work out...will that be ok?

Please feel free to comment, ask questions, make recommendations, post meal suggestions

Cheers,
Rich

Last edited by 23ammo : 04-11-2016 at 07:01 AM.
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  #2  
Unread 04-11-2016, 06:57 AM
23ammo 23ammo is offline
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Join Date: Apr 2016
Posts: 38
Default Week 1 weigh-ins

Date Weight (lbs)
02/04/2016: 179.4 0
03/04/2016: 179.4 0
04/04/2016: 178.7 -0.7
05/04/2016: 176.5 -2.2
06/04/2016: 174.4 -2.1
07/04/2016: 174.3 -0.1
08/04/2016: 173.1 -1.2
09/04/2016: 172.2 -0.9 (bf% before refeed 23.1%)
10/04/2016: 172.4 +0.2 (day after first refeed)

Total weeks loss, 7lbs

Measurements taken 9/4/16
Neck: 14" -1"
Waist: 36" -1"
Chest: 39" -2"
Bicep (r): 14" +.75
Thigh (r): 22" +.75
Calf (r): 13.75"

Body Fat % (Omron): 24.1% -1
Body Fat % Skinfold @ Suprailiac: 20mm -4mm
LBM: 130 -4.3
Fat: 41.4 -3.63

I'm not going to pay much attention to the Omron bf% as everything seems to be looking on track despite the small change on the scale %.
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  #3  
Unread 04-11-2016, 01:45 PM
23ammo 23ammo is offline
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Join Date: Apr 2016
Posts: 38
Default

Forgot to mention, last week around day 3&4 I suffered from some horrendous headaches, not sure if to attribute these to lack of water, or possibly the caffeine in the PES supplements. They seemed to dull over the weekend but has returned today

Hunger is way down now which is great, but starting to struggle to hit macros without force feeding myself!! Also feel more blubbury when I eat less


Anyone else in their first few weeks?? Or any experienced RLFers able to chime in?
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  #4  
Unread 04-12-2016, 03:51 AM
23ammo 23ammo is offline
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Join Date: Apr 2016
Posts: 38
Default Daily weigh-ins & mind games!!

So I'm still weighing in daily at the moment, but man it's so disappointing to get on those scales in a morning and see the numbers fluctuate up...how is that even possible on such a deficit?!

For example; this morning (tue 12/4) I jumped on and weighed in at 173.2lbs +1.8 from yesterdays weight!! In my head I have thought of a few reasons for this:
  1. antibiotics causing water retention
  2. eating later than I normally would
  3. slightly above my calculated cals/macros - talking like 10g over on protein!
  4. not drinking enough water. I'm tracking using the 'Waterlogged' app. Daily intake is a minimum of 3L, more towards 4L most days.
I hit p178 f20 c20 yesterday, which I was pretty darn pleased about! I also trained legs in the morning...although that is above what I should have (pro intake), would that affect things?

Any thoughts on the above??
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  #5  
Unread 04-12-2016, 07:02 AM
fpena911 fpena911 is offline
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Join Date: Oct 2015
Posts: 51
Default

Quote:
Originally Posted by 23ammo View Post
So I'm still weighing in daily at the moment, but man it's so disappointing to get on those scales in a morning and see the numbers fluctuate up...how is that even possible on such a deficit?!

For example; this morning (tue 12/4) I jumped on and weighed in at 173.2lbs +1.8 from yesterdays weight!! In my head I have thought of a few reasons for this:
  1. antibiotics causing water retention
  2. eating later than I normally would
  3. slightly above my calculated cals/macros - talking like 10g over on protein!
  4. not drinking enough water. I'm tracking using the 'Waterlogged' app. Daily intake is a minimum of 3L, more towards 4L most days.
I hit p178 f20 c20 yesterday, which I was pretty darn pleased about! I also trained legs in the morning...although that is above what I should have (pro intake), would that affect things?

Any thoughts on the above??
Weight jumping up and down is not uncommon. If it really gets into your head then only weigh yourself weekly. But you should see it go back down in a couple of days.
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  #6  
Unread 04-12-2016, 12:16 PM
Ryker Ryker is offline
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Join Date: May 2012
Posts: 695
Default

Quote:
Originally Posted by 23ammo View Post
So I'm still weighing in daily at the moment, but man it's so disappointing to get on those scales in a morning and see the numbers fluctuate up...how is that even possible on such a deficit?!

For example; this morning (tue 12/4) I jumped on and weighed in at 173.2lbs +1.8 from yesterdays weight!! In my head I have thought of a few reasons for this:
  1. antibiotics causing water retention
  2. eating later than I normally would
  3. slightly above my calculated cals/macros - talking like 10g over on protein!
  4. not drinking enough water. I'm tracking using the 'Waterlogged' app. Daily intake is a minimum of 3L, more towards 4L most days.
I hit p178 f20 c20 yesterday, which I was pretty darn pleased about! I also trained legs in the morning...although that is above what I should have (pro intake), would that affect things?

Any thoughts on the above??
Work hard on not letting it get to your head. I was eating 1800 kcal for days (~800 kcal deficit for me), weighed in at exactly the same three days in a row, and then on the fourth day the weight suddenly jumped up (instead of going down as it should) by 2 lbs. No change in diet whatsoever and it threw me off a bit, too. But then the next day I was down 1.6 lbs from those three weigh-ins that were the same, and down 3.6 lbs from the previous day. It's just the way it goes.
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  #7  
Unread 04-12-2016, 03:40 PM
23ammo 23ammo is offline
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Join Date: Apr 2016
Posts: 38
Default

Thanks for your replies, appreciate the reassurances

I think I had a good day today...I've hit P187g F29g C3g!! Amazed by the protein as I managed without having a shake! Made Lean in 15 turkey burgers (1 at lunch, 2 for dinner) 500g turkey mince in total

I did 15mins on the x-trainer and 15mins on the bike along with some stretching (trying to sort my posture and winged scapula).

Tomorrow is PUSH day looking forward to it...I'm not use to not training so much, its usually weights 4 to 5 times a week!
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  #8  
Unread 04-13-2016, 12:26 PM
23ammo 23ammo is offline
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Join Date: Apr 2016
Posts: 38
Default 13/4/2016

As I'm finding myself returning to the forum more often than I thought I may as well give you all an update and keep my motivation high!!

Hump day of week two...what am I experiencing on PSMF:
  1. I'm planning my days eating first thing in the morning, where as I use to just decide when I was hungry!
  2. Hitting protein macros a lot more consistently, along with monitoring other intakes. Being more conscious of what I'm eating.
  3. Brain fog has 99% cleared. I'm more focused and not lacking energy for gym or daily life
  4. Relying less on whey.
  5. building better habits and choices

Still feeling a little water bloat I think, or belly fat perhaps becoming more accessible for energy giving the flabby feeling!

Would be great to get a few members chiming in
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  #9  
Unread 04-13-2016, 12:32 PM
23ammo 23ammo is offline
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Join Date: Apr 2016
Posts: 38
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This weeks weigh ins:

11/4 - 171.4 -0.8
12/4 - 173.2 +1.8
13/4 - 171.6 -1.6

Hoping to see a bit more of a drop by the end of the week. Refeed scheduled for Friday as I will go to the gym in the morning, before attending a birthday party that evening.
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  #10  
Unread 04-14-2016, 06:42 AM
23ammo 23ammo is offline
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Join Date: Apr 2016
Posts: 38
Default Psmf Day 10

Start Weight 4/4/2016: 81.1lbs

Week one Total: -7lbs

Week Two w/c 11/4:
11/4: 171.4 -1..... -8
12/4: 173.2 +1.8..... -6.2
13/4: 171.6 -1.6..... -7.8

I'm going to add in a bit more details as I'm spending so much time on here anyway - posting from the previous day!

WEIGHT
176.1

MACROS
PRO: 194g
CHO: Trace only from fibrous sources
FAT: 24g (including fish oils)
CALS: ~952

MEAL 1
1 scoops PES Select Cookie & Cream Whey

MEAL 2
112g Tuna in spring water
egg whites, chia seeds, liberte fat free greek yogurt
kale

Meal 3
Alri Humapro

Meal 4
200g Chicken breast
1 slice edam cheese
Spinach

Meal 5
1 scoops PES Select Cookie & Cream Whey

Whats on my mind...
I did a Push Day in the gym, still lifting the same as before PSMF so all good on that front. Looking at ways to keep varying the diet but stay compliant? I picked up some gelatin powder last night. Will attempt some protein jelly at some point
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