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  #1  
Unread 02-06-2013, 05:47 PM
Bobbyguns18's Avatar
Bobbyguns18 Bobbyguns18 is offline
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Join Date: Apr 2012
Location: L.I., NY
Posts: 1,022
Default Back to RFL...Bobbyguns going at it again!

Real quick backround:
Did RFL for first time last year (March- June) and had great results. Maintained throughout summer then put a few on in early fall. Decided to try UD 2.0 for awhile and didn't work as well. I put on some muscle for sure, but the fat loss paled in comparison to RFL. Due to some nagging injuries and general laziness, I rebounded back into some old eating habits and put a few more pounds of fat on. So, now back to where I had the most success- The Rapid Fat Loss Diet...

Stats: 47 yrs old
5'11"
Starting wt. 230 (after a Sunday night gorging before beginning on 2/4/13)
Bodyfat est. 22-23% (have been lifting for 20+ years and have a good amount of LBM)
Goal: 190 lbs @ approx 10% BF and the oh-so-elusive 6 pack

Diet consists primarily of chicken breast, lean steak, broccoli, spinach, peppers, onions, and whey protein shakes.

My macros goals are:

CALS- APPROX 1200
PROTEIN- 200-210g
TOTAL CARBS- 30-40g
FAT- 30g


MORE TO COME....STAT TUNED, LOL
__________________
"Success is not final; failure is not fatal. It is the courage to continue that counts"
"Death is winning; Do something!"


My RFL Log
http://forums.lylemcdonald.com/showthread.php?t=21716

My new "Flexible" Diet Log (9/8/13)
http://forums.lylemcdonald.com/showthread.php?t=26761
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  #2  
Unread 02-07-2013, 02:38 PM
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Bobbyguns18 Bobbyguns18 is offline
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Join Date: Apr 2012
Location: L.I., NY
Posts: 1,022
Default It always starts out so nicely....

WEEK ONE (All weighing done at 7AM)

Day 1- 2/4: 230.8 lbs (Post refeed, or rather post gorging on junk food)

Day 2- 2/5: 227.4 lbs- (-3.4/3.4) 3-4 lbs is about my usual drop in water/glycogen after a day of zero carbs so nothing unusual or unexpected about this.
Nice heavy workout last night including BP, Rows, Leg Presses, Leg Curls, Dips, Curls and Tricep Extensions. 3 sets of 6-8 on everything except arms which got 10-12 reps. Good strength levels so far. We'll see what happens in a week or 2!

Day 3- 2/6: 226.2 lbs- (-1.2/4.6) Another pound of most likely water/glycogen, and bloat is completely gone. No headaches this time, I guess my body has good memories of RFL! No workout Tues. night.

Day 4- 2/7: 225.4 lbs- ( -.8/5.4) OK- steady progress here, I'm only shooting for 3 lbs/wk to achieve my goal in 12-14 weeks so this little head start is gravy (No pun intended, and no, I wont eat any!) Another heavy, basic workout last night- Leg Press, BP, Pulldowns, Leg Curls, Abs. No arms tonight. Heavy benches (335x5, 315x6, 275x8) and Pulldowns took care of that. Still feeling full of energy, sleeping well, and have an overall sense of well-being. Hoping I don't "need" an EC stack, as it tends to make me a little edgy. But if progress slows, I may indulge to plow past the plateau.
Big snow storm/Nor'easter in the forecast for the weekend. Better go by milk and bread... ha ha ha. Err, I mean chicken breast and eggs....
__________________
"Success is not final; failure is not fatal. It is the courage to continue that counts"
"Death is winning; Do something!"


My RFL Log
http://forums.lylemcdonald.com/showthread.php?t=21716

My new "Flexible" Diet Log (9/8/13)
http://forums.lylemcdonald.com/showthread.php?t=26761

Last edited by Bobbyguns18 : 02-07-2013 at 02:40 PM. Reason: spelling
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  #3  
Unread 02-18-2013, 12:08 PM
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Bobbyguns18 Bobbyguns18 is offline
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Join Date: Apr 2012
Location: L.I., NY
Posts: 1,022
Default Slacking on my log....but not my PLAN!

Day 5- 2/8: 225 lbs- (.4/5.8) Nice snowstorm brewing, stayed at work and crashed at a buddy's house rather than drive the 30 miles home and have to drive back in 2 feet of snow on Saturday.So went to dinner and decided to have my free meal. Went a little nuts and had a nice steak sandwich, waffle fries and chocolate chocloate chip ice cream. Ugh. Had a few fritos too that night and a few Heineken Lights. Not good. 765 cals over....

Day 6- 2/9: 226.2 lbs- (^1.2/4.6)- Saw that coming, and didnt seem to care. Went to breakfast and had pancakes. bacon scrambled eggs and homefries, but that was after shoveling 2 foot snow for 4 hours. Rest of the day was reasonable, but went out with the GF to a Thai place and had drunken noodles. 380 cals over.

Day 7- 2/10: 227.6 lbs- (^1.4/ 3.2) Slept late today for a change (Snow shoveling is a killer) and took my kids out for lunch. Patty melt wasn't the best option (AM I even on RFL at this point?), but was craving a burger. Ended up 154 cals over base. So, basically I did a 3 day refeed (binge is more like it). But thats out of my system now... Time to get real.

Day 8- 2/11: 230 lbs- (^2.4/0.8) Wow, I really sabotaged myself this past weekend as you can see above, but I will do EVERYTHING to meet my goal this week... Diet spot on today (1300 cals/35C/ 50F/193P)

Day 9- 2/12: 228.2 lbs- (1.8/2.6) Great workout last night (courtesy of my 3 day carb/fat load) Gotta keep on keepin' on! (Macros- 1222/34/33/192)

Day 10- 2/13: 227.4 lbs- (.8/3.4) Ok back to last weeks starting point. Whew! (Macros- 1058/29/26/169)

Day 11- 2/14: 223.6 lbs-(3.8/7.2) Thats more like it! Another nice heavy woorkout last night. (macros- 1615/27F/50C/165P) Had 4 beers so alcohol cals separate...

Day 12- 2/15: 223.2 lbs-(.4/8) Gotta up the protein! (Macros: 1237/44/33/172)

Day 13- 2/16: 222.8lbs-(1.6/9) (Macros: 1127/47/57/119? how the heck did that happen?) Fell asleep after dinner and missed my last shake, but had a kickass heavy workout earlier today!

Day 14- 2/17: 221.2 lbs-( 1.6/9.6)- Refeed! (Macros: 2098/90/140/187)

Day 15- 2/18: 224 lbs-( ^2.8/6.8) (expected and welcomed )
__________________
"Success is not final; failure is not fatal. It is the courage to continue that counts"
"Death is winning; Do something!"


My RFL Log
http://forums.lylemcdonald.com/showthread.php?t=21716

My new "Flexible" Diet Log (9/8/13)
http://forums.lylemcdonald.com/showthread.php?t=26761
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  #4  
Unread 02-18-2013, 12:49 PM
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jineechung83 jineechung83 is offline
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Join Date: Sep 2011
Location: Massachusetts
Posts: 686
Default

Quote:
Originally Posted by Bobbyguns18 View Post
Day 10- 2/13: 227.4 lbs- (.8/3.4) Ok back to last weeks starting point. Whew! (Macros- 1058/29/26/169)

Day 11- 2/14: 223.6 lbs-(3.8/7.2) Thats more like it! Another nice heavy woorkout last night. (macros- 1615/27F/50C/165P) Had 4 beers so alcohol cals separate...

Day 12- 2/15: 223.2 lbs-(.4/8) Gotta up the protein! (Macros: 1237/44/33/172)

Day 13- 2/16: 222.8lbs-(1.6/9) (Macros: 1127/47/57/119? how the heck did that happen?) Fell asleep after dinner and missed my last shake, but had a kickass heavy workout earlier today!

Day 14- 2/17: 221.2 lbs-( 1.6/9.6)- Refeed! (Macros: 2098/90/140/187)

Day 15- 2/18: 224 lbs-( ^2.8/6.8) (expected and welcomed )
Great job getting back on track!
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  #5  
Unread 02-18-2013, 02:38 PM
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Bobbyguns18 Bobbyguns18 is offline
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Join Date: Apr 2012
Location: L.I., NY
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Default

Quote:
Originally Posted by jineechung83 View Post
Great job getting back on track!
Thanks Jinee, I appreciate the sentiment! I've been at this for years, and I am really striving to be in the best shape of my life. This log definitely helps keep us focused and driven, dont you think?
__________________
"Success is not final; failure is not fatal. It is the courage to continue that counts"
"Death is winning; Do something!"


My RFL Log
http://forums.lylemcdonald.com/showthread.php?t=21716

My new "Flexible" Diet Log (9/8/13)
http://forums.lylemcdonald.com/showthread.php?t=26761
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  #6  
Unread 02-18-2013, 02:54 PM
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jineechung83 jineechung83 is offline
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Join Date: Sep 2011
Location: Massachusetts
Posts: 686
Default

Oh definitely. I think part of the reason I fell off the bus after finishing RFL last time was that I stopped logging my weight here and my food on myfitnesspal. This time it's for keeps -- I want to wear that bikini before I turn 30 this year!
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  #7  
Unread 02-18-2013, 03:19 PM
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Bobbyguns18 Bobbyguns18 is offline
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Join Date: Apr 2012
Location: L.I., NY
Posts: 1,022
Default

30!!!??? Oh, how I envy thee! I'll be 48 this summer but I am determined to look better than when I was 25. As long as I dont break anything...
__________________
"Success is not final; failure is not fatal. It is the courage to continue that counts"
"Death is winning; Do something!"


My RFL Log
http://forums.lylemcdonald.com/showthread.php?t=21716

My new "Flexible" Diet Log (9/8/13)
http://forums.lylemcdonald.com/showthread.php?t=26761
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  #8  
Unread 02-19-2013, 10:08 AM
Bobbyguns18's Avatar
Bobbyguns18 Bobbyguns18 is offline
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Join Date: Apr 2012
Location: L.I., NY
Posts: 1,022
Default

Ok, so thought is post a pic for reference/motivation. Also
If anyone is inclined to give me a BF% estimate, that would be cool too... Thanks in advance...
__________________
"Success is not final; failure is not fatal. It is the courage to continue that counts"
"Death is winning; Do something!"


My RFL Log
http://forums.lylemcdonald.com/showthread.php?t=21716

My new "Flexible" Diet Log (9/8/13)
http://forums.lylemcdonald.com/showthread.php?t=26761

Last edited by Bobbyguns18 : 09-30-2013 at 03:07 PM.
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  #9  
Unread 02-19-2013, 10:10 AM
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Bobbyguns18 Bobbyguns18 is offline
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Join Date: Apr 2012
Location: L.I., NY
Posts: 1,022
Default another progress reference photo

One more... hope it's not sideways! BF% estimates anyone?
__________________
"Success is not final; failure is not fatal. It is the courage to continue that counts"
"Death is winning; Do something!"


My RFL Log
http://forums.lylemcdonald.com/showthread.php?t=21716

My new "Flexible" Diet Log (9/8/13)
http://forums.lylemcdonald.com/showthread.php?t=26761

Last edited by Bobbyguns18 : 09-30-2013 at 03:07 PM.
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  #10  
Unread 02-19-2013, 12:26 PM
Betty Betty is offline
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Join Date: Jun 2009
Location: Kailua, Oahu
Posts: 768
Default

no estimates here but just wanted to say that I have been at this for years as well..and don't want to be at it for even more years.

losing fat is so elusive to me.. when I was younger it was no biggy. now I'm stuck at a weight that I don't like and not getting younger..
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