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  #1  
Unread 09-24-2013, 07:58 AM
NOAMattD's Avatar
NOAMattD NOAMattD is offline
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Posts: 392
Default Super Fat Fighter 2 Turbo (31/m/cat2/RFL)

Whattup my dudes and dudettes, it's that time again. Going on a cruise in 1 month and my willpower finally replenished after my first round of RFL (Available for your enjoyment HERE) I am ready for another round. I found maintenance and even eating in a small deficit to be pretty easy, the key is to never stop tracking your calories, and to treat calories like any other budget. If you want to indulge every now and then, account for it.

My stats:
5'10"
169.8 lbs
18.9% BF (Tanita scale)

Squat 1RM - 335
Deadlift 1RM - 340
Bench 1RM - 225
OHP 1RM - 140

My goals:
Hit 159.9
Get a 2-4 pack
Show my new abs off to the Disney Princesses (It's a Disney cruise )

My history:
05/06/2013 192.4 - 1st day of RFL round 1
06/14/2013 175.0 - Final day of RFL round 1

07/07/2013 177.8 - Last day of 3 weeks maintenance/break and first day of a "standard" diet with ~20% calorie defecit
08/31/2013 168.8 - Last day of diet

At this point I was supposed to go on a 2 week trip for work so I had planned a diet break, but it was cancelled. I went on the break anyways until today and just focused on lifting hard since I was eating more, including testing my one-rep maxes last week.

09/24/2013 169.8
10/26/2013 1??.?

Supplements are EC, fish oils, vitamins c & D, and psyllium husk powder (if fiber is nature's broom, this stuff is nature's leaf blower...or floor buffer...sandblaster? IT MAKES YOU POOP is what I'm getting at).

Last time I left out deadlifts which I don't want to do this time, so I modified the workouts from the book a bit. 3 days a week alternating upper and lower, so, A/B/C, B/A/B, C/B/A, etc:

Workout A
Deadlift 8*275 (2)
Leg extension 10*175 (3)
BW calf raises 100
Weighted sit-up 8*15 (3)
Back extension 8*45 (3)

Workout B
Bench press 6*195 (3)
Weighted chin 8*25 (3)
Shoulder press 6*120 (2)
Bicep curl 10*70 (3)
Lying tri extension 10*25 (3)

Workout C
Squat 8*275 (2)
Leg Curl 10*160 (3)
BW calf raises 100
Weighted sit-up 8*15 (3)
Back extension 8*45 (3)

If last time is any indication I may lose a couple reps on the last sets by the end but it should do the trick. "Cardio" will be a 30 minute walk whenever it's not raining and not too hot (stupid Florida mumble grumble)

Round two. FIGHT!
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  #2  
Unread 09-24-2013, 08:35 AM
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seventy7x seventy7x is offline
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Join Date: Mar 2013
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So Excited.
__________________
a major part of my fat loss strategy is yelling "BEEFCAKE" at random points throughout the day.

Week 1: 7/13 - 7/19 (-7.4 lbs, net -7.4)
Week 2: 7/20 - 7/26 (-4.6 lbs, net -12)
Week 3: 7/27 - 8/2 (+2, net -10)
Week 4: 8/3 - 8/9
Week 5: 8/10 - 8/16
Week 6: 8/17 - 8/23
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  #3  
Unread 09-25-2013, 09:33 AM
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NOAMattD NOAMattD is offline
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You should be because DAY 1 IS IN THE BOOKS

09/24/13 - 169.8
09/25/13 - 167.2

Cals/Fat/Protein/Carbs
1082/12/205/21

I shoot for 200 grams a day since it's a nice round number and I'm getting towards the lower end of cat 2. Love that first day of getting carb depleted. Off now to do Workout A which should finish the job.
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  #4  
Unread 09-25-2013, 09:43 AM
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lylemcd lylemcd is offline
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Best log title ever by the way.
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  #5  
Unread 09-26-2013, 07:12 AM
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NOAMattD NOAMattD is offline
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Guile's theme goes with everything, including RFL.

09/24/13 - 169.8
09/25/13 - 167.2
09/26/13 - 166.9

Cals/Fat/Protein/Carbs
1,215/12/227/24

Extra protein from a pre-workout whey shake. Deadlifting when you're depleted is brutal but I got through it, and ended up doing 190 for the leg extensions just because I can.

I know it's all water and carb weight at this point but these are already numbers I have never seen on a scale (Pretty sure I spontaneously hit 185 at 13, grew into it, and stayed there till I started exercising in college).
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  #6  
Unread 09-27-2013, 07:51 AM
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NOAMattD NOAMattD is offline
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09/24/13 - 169.8
09/25/13 - 167.2
09/26/13 - 166.9
09/27/13 - 166.0

Cals/Fat/Protein/Carbs
1,185/13/217/29

First upper body (Workout B) today, gonna grab some glucose tabs on the way to the gym and hopefully take the edge off.

Today was the first day taking just a caffeine pill instead of coffee for the first dose of EC and I'm already hungry

EDIT: Oh yeah I put pics up in the BF estimation thread, have at it kids. The links for my front-1 pic got messed up, there's an extra "http" at the start.

Last edited by NOAMattD : 09-27-2013 at 08:18 AM.
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  #7  
Unread 09-27-2013, 07:56 AM
freddie freddie is offline
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Quote:
Originally Posted by NOAMattD View Post
Guile's theme goes with everything, including RFL.

Don't take this as me being a hater or anything but, OBJECTIVELY, Ken's Theme > Guile's Theme. If you have any doubts: http://www.youtube.com/watch?v=W98RFGgont0

Last edited by freddie : 09-27-2013 at 07:59 AM.
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  #8  
Unread 09-27-2013, 11:41 AM
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Bobbyguns18 Bobbyguns18 is offline
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Quote:
Originally Posted by freddie View Post
Don't take this as me being a hater or anything but, OBJECTIVELY, Ken's Theme > Guile's Theme. If you have any doubts: http://www.youtube.com/watch?v=W98RFGgont0
Oh Snap! You just got served, NOAMattD...

Edit: I really have NO IDEA what I'm talking about. Not a SF enthusiast...
__________________
"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 : 09-27-2013 at 11:46 AM.
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  #9  
Unread 09-28-2013, 08:24 AM
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NOAMattD NOAMattD is offline
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Quote:
Originally Posted by freddie View Post
Don't take this as me being a hater or anything but, OBJECTIVELY, Ken's Theme > Guile's Theme. If you have any doubts: http://www.youtube.com/watch?v=W98RFGgont0
Fighting words, sir! There is no denying Ken's theme rocks, but if I had to pick one SF song to get me through RFL, I will choose Sonic Booms over Hadoukens any day.

On to business...


09/24/13 - 169.8
09/25/13 - 167.2
09/26/13 - 166.9
09/27/13 - 166.0
09/28/13 - 164.6

Five pounds in five days is a LOT...maybe TOO much? Here are my pics again. Am I losing too fast? Should I bump up protein a little to be closer to a cat1 than cat2? I'm thinking I started around 17%? I'm also hungry as hell. I know the first week is rough, and my refeed is tomorrow, but as you can probably tell I'm kinda getting worked up about this.
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Discaprine, come from WITHIN.

RFL Round 2 Log (ended 10/25/2013)

UD2.0 Log (started 12/29/13)
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  #10  
Unread 09-28-2013, 11:43 AM
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Bobbyguns18 Bobbyguns18 is offline
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Quote:
Originally Posted by NOAMattD View Post

On to business...


09/24/13 - 169.8
09/25/13 - 167.2
09/26/13 - 166.9
09/27/13 - 166.0
09/28/13 - 164.6

Five pounds in five days is a LOT...maybe TOO much? Here are my pics again. Am I losing too fast? Should I bump up protein a little to be closer to a cat1 than cat2? I'm thinking I started around 17%? I'm also hungry as hell. I know the first week is rough, and my refeed is tomorrow, but as you can probably tell I'm kinda getting worked up about this.
Awesome progress dude! But remember that fat loss ISN'T linear. I lost almost the exact amount this week (215.4 - 210.2 from Mon- Sat), although it was really only a net loss of about 3 lbs as I gained 2 lbs or so from my Sunday "refeed" last week.

I thought you looked leaner than 15% in your pics, but you're possibly in "no man's land"- the point between un-fat and lean. But if it ain't broke, don't fix it! If you're maintaining weight on the bar, losing lbs. (presumably mostly fat), and feel good, stay with the Cat 2 levels for a little while longer. If, after another few weeks, your progress slows or you lose strength, you should probably consider Cat1 dieting. Go get it!
__________________
"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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