BodyRecomposition Support Forums  

Go Back   BodyRecomposition Support Forums > Logs > Logging your progress
Register FAQ Members List Calendar Search Today's Posts Mark Forums Read

Reply
Thread Tools Display Modes
  #1  
Unread 09-24-2013, 12:45 PM
Bobbyguns18's Avatar
Bobbyguns18 Bobbyguns18 is offline
Senior Member
 
Join Date: Apr 2012
Location: L.I., NY
Posts: 1,154
Default The "I almost hit my goal but caved & now I'm REALLY gonna do it!" log

I was logging on my previous RFL thread, but figured a new cut deserves a new thread, so here goes. Gonna copy/paste the first few days and then resume daily or almost daily progress:


"Guys,

I feel like "The boy who cried wolf"; I keep declaring how I'm going to stay on the program, but I keep slipping up. After some long and hard thinking, and some self observance, I've realized that maybe, just maybe RFL isn't the answer for me right now. So, as difficult as it is to compromise (I'm an all or nothing kind of guy), I'm going to attempt a more moderate deficit, train very hard, and see what happens. I know I had very good success while on it, but post RFL for me was a nightmare. I didn't folow Lyle's guidelines on maintenance, and his "after the diet" recommendations, so I have only myself to blame. I've been lifting pretty consistently, and hike and bike a lot, but I was probaly eating about 1000 cals/day more than I should have. Not surprisingly, I regained some of the fat I so painstakingly lost while on RFL. Trying to get back on it, I was having difficulties with cravings, lack of energy and mild depression; which ultimately brought me to the decision of using a less extreme approach for awhile.

Since summer is a good 9 months away, the slower and more steady dieting should allow me to cut, then bulk a little, then cut some more (or just stay lean if I so choose). I'll be using an IF style approach, with my first meal being at 2pm, a pre workout shake (7pm), and then a post workout meal and/or shake. Shooting for 200g protein, moderate (130-160) carbs and low (<50g) fat. My calories should be in the 1700-2000 range, with a weekly refeed. I'll be eating pretty much what I did on RFL with the addition of some carbs (rice, potaotes, whole grain breads, cereal, oats) and a little more fat (non fat free cheeses and natty peanut butter mostly). My stress levels will certainly be lower, (and hopefully so will my cortisol), and my hormones (thyroid especially), should level off somewhat. I think this approach is much more sustainable and easier to adhere to, providing me with a pretty good blueprint for success. Any tips, advice, or comments are VERY WELCOME (encouraged even)!!!!

On to goals: Well, I'm a few lbs heavier after my last refeed (9/9)- 217lbs or so, fed). My BF% is about 18% give or take so no real progress since my inital post. My ultimate goal is still sub 10% and I hope with a bit more of a window, I'll achieve it. Time is not of the essence, but if I bulk I would like to be intio it by winter (January to March), and then do another cut in April-May. That gives me approximately 15 weeks to lose about 27-29 lbs., so less than 2 lbs/wk average, which should be RELATIVELY easy.

Oh yeah, workouts will still be heavy upper/lower split 3 days per week. An ABA, BAB system with Chest/Back/Delts done on "A" days and Legs/arms on "B" days. Reps in the 6-8 range except for arms and delts, which will be slightly higher. Abs/cardio done 1-2X per week.
Let the games begin....

Day 1: (9/16) 217 lbs- Macros: 1506CALS/48F/130C/134P- Low on protein, but with the extra carbs, I don't think it will be a huge problem, but I'm upping it no doubt
__________________
"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 : 09-24-2013 at 12:58 PM.
Reply With Quote
  #2  
Unread 09-24-2013, 12:49 PM
Bobbyguns18's Avatar
Bobbyguns18 Bobbyguns18 is offline
Senior Member
 
Join Date: Apr 2012
Location: L.I., NY
Posts: 1,154
Default

Day 2 (9/17) 215 lbs (-2/-2) Macros: 1674CAL/62F/146C/145P:

Workout (upper)
Bench:
135xwarm
135xwarm
185xwarm
315x6
275x7
245x7
Inc Bench:
225x6
185x7
185x7
BB row (rev grip)
135xwarm
135xwarm
235x6
225x6
185x8
Pulldown:
160x6
140x7
140x6
Machine lateral raise:
70x10
70x10
120x7
90x8
__________________
"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 : 09-24-2013 at 01:00 PM.
Reply With Quote
  #3  
Unread 09-24-2013, 12:52 PM
Bobbyguns18's Avatar
Bobbyguns18 Bobbyguns18 is offline
Senior Member
 
Join Date: Apr 2012
Location: L.I., NY
Posts: 1,154
Default

Day 3 (9/18): 214 lbs (-1/-3) Macros: 1603CAL/51F/117C/171P
Pretty close to where I want to be, just a little less fat and it'll be perfect.

Workout:
Leg Press:
298xwarm
478xwarm
568xwarm
928x6
838x7
748x8
Leg Ext:
90xwarm
230x7
210x7
190x8
RDL:
95xwarm
95xwarm
185x6
185x6
135x8
Seated Calf Raise:
50xwarm
50xwarm
140x12
90x10
Rev Preacher Curl(Scott Curl):
40xwarm
40xwarm
70x15
70x12
60x12
O/H tricep cable ext:
80xwarm
80xwarm
160x10
140x12
120x12


Day 4 (9/19): 213.6 lbs (-.4/-3.4)Macros: 1965CAL/58F/174C/183P
__________________
"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 : 09-24-2013 at 01:15 PM.
Reply With Quote
  #4  
Unread 09-24-2013, 01:15 PM
Bobbyguns18's Avatar
Bobbyguns18 Bobbyguns18 is offline
Senior Member
 
Join Date: Apr 2012
Location: L.I., NY
Posts: 1,154
Default

Day 5 (9/20): 214 lbs (+.4/-3) Macros: 1754CAL/61F/121C/185P-
Just arm workout today... Curls for the Girls, lol....

Day 6 (9/21): 213.6 lbs (-.4/3.4)Macros: 1757CAL/29F/116C/175P/46ALC


Day 7 (9/22): 213.6lbs (-0/3.4) Macros:2693CAL/107F/345C/95P
: Yeah, I know...SMH
__________________
"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
Reply With Quote
  #5  
Unread 09-24-2013, 01:38 PM
Bobbyguns18's Avatar
Bobbyguns18 Bobbyguns18 is offline
Senior Member
 
Join Date: Apr 2012
Location: L.I., NY
Posts: 1,154
Default

Day 8: 9/23- 215.4 (+1.8/-1.6) Macros: 1454CAL/53F/90C/162P. Refeed on Sunday was way too high in fat and low in protein.
Workout:
Leg Press:
385x8
475x8
475x8
1015x6
925x6
835x7
RDL
135x8
225x7
225x6
Seated Calf Raise:
50x10
50x10
70x8
90x8
90x8
Standing Calf Raise:
90x12
220x10
220x8
180x8
EZ curl *standing:
50x12
50x12
100x10
90x9
90x8
OH tri cable ext: (SS light pushdowns to warm up elbows)
30x12
30x12
60x10
75x10
95x8

Day 9: 9/24- 214.2 (-1.2/-2.8) Macros: Will log tomorrow (note: going forward, the day's macros and workouts will be from the previous day)
__________________
"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
Reply With Quote
  #6  
Unread 09-24-2013, 01:43 PM
NOAMattD's Avatar
NOAMattD NOAMattD is offline
Senior Member
 
Join Date: May 2013
Posts: 407
Default

Oh, Bobby. Bobby, Bobby, Bobby. What are we going to do with you? lol

A moderate deficit will work just as well or better than RFL, I lost another 5-6 lbs over as many weeks with about a ~400 calories a day deficit, lifting 4 days a week and 1 day of LISS.

"I'm an all-or-nothing kind of guy/girl" is an excuse. I recommend watching the South Park episode "Bloody Mary": http://www.southparkstudios.com/full...14-bloody-mary

Or, if you're not an SP fan, just take the lessons from Stan's karate-sensei in the last scene starting at 19:00

Last edited by NOAMattD : 09-24-2013 at 02:00 PM.
Reply With Quote
  #7  
Unread 09-24-2013, 02:16 PM
Bobbyguns18's Avatar
Bobbyguns18 Bobbyguns18 is offline
Senior Member
 
Join Date: Apr 2012
Location: L.I., NY
Posts: 1,154
Default

Quote:
Originally Posted by NOAMattD View Post
Oh, Bobby. Bobby, Bobby, Bobby. What are we going to do with you? lol

A moderate deficit will work just as well or better than RFL, I lost another 5-6 lbs over as many weeks with about a ~400 calories a day deficit, lifting 4 days a week and 1 day of LISS.

"I'm an all-or-nothing kind of guy/girl" is an excuse. I recommend watching the South Park episode "Bloody Mary": http://www.southparkstudios.com/full...14-bloody-mary

Or, if you're not an SP fan, just take the lessons from Stan's karate-sensei in the last scene starting at 19:00
Yo! Long time no write! I see you got a trip comin up... Awesome, and enjoy! I will certainly check out that epsiode. In the meantime, me being an all or nothing kinda guy really just applies to how hard it is for me to do "flexible" dieting, as opposed to a super strict one like RFL. But yes, not doing RFL and binging has no excuse either, lol. I still lift regularly, am very active, and I'm far from "fat", but I have a tendency to rest on my laurels sometimes, and I need to eliminate that from my mindset. Previously, after a cut, I would just eat everything in site and figure "Hey, I'm lifting so it's all good. Notsomuch anymore, especially at my age. So, if I take a moderate flexible approach, I can keep my sanity, eliminate cravings and maintain some more LBM. Ill try to keep it on the regular (the log, that is)... Ciao for now, and I'll be checking out your log as well....
__________________
"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
Reply With Quote
  #8  
Unread 09-24-2013, 07:37 PM
NOAMattD's Avatar
NOAMattD NOAMattD is offline
Senior Member
 
Join Date: May 2013
Posts: 407
Default

Just a little tough love my man, I know you're not new to the dance. It just pains me to see someone do so well and then start yo-yoing.

The beauty of a flexible diet is you can satiate your cravings every day if you want, the only thing you have to deny yourself is a second helping. Hell over the past 3 weeks I had popcorn like 4 nights a week, I just had to cut out some bread and ketchup during the day.

Good luck! I'll be keeping tabs on you. Remember: Disc-a-prin, come from within.
Reply With Quote
  #9  
Unread 09-25-2013, 08:10 AM
Bobbyguns18's Avatar
Bobbyguns18 Bobbyguns18 is offline
Senior Member
 
Join Date: Apr 2012
Location: L.I., NY
Posts: 1,154
Default

Quote:
Originally Posted by NOAMattD View Post
Just a little tough love my man, I know you're not new to the dance. It just pains me to see someone do so well and then start yo-yoing.

The beauty of a flexible diet is you can satiate your cravings every day if you want, the only thing you have to deny yourself is a second helping. Hell over the past 3 weeks I had popcorn like 4 nights a week, I just had to cut out some bread and ketchup during the day.

Good luck! I'll be keeping tabs on you. Remember: Disc-a-prin, come from within.
I appreciate it, believe me! And I think I've found a happy medium. Basically low-moderate carb, low fat, high protein. It keeps my tummy happy (full and no gastro issues), my muscle from falling off, and the fat melting at a pretty good rate. My adherance will be better and I can do it long term and without fear of too much LBM loss. I think I may do a refeed every 10-14 days or so, as the deficit is still fairly significant (about 40-50%) to keep me cruisin...

Edit: Mmmm, popcorn..... (in Homer Simpson's voice)
__________________
"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 : 09-25-2013 at 08:21 AM.
Reply With Quote
  #10  
Unread 09-25-2013, 11:04 AM
Bobbyguns18's Avatar
Bobbyguns18 Bobbyguns18 is offline
Senior Member
 
Join Date: Apr 2012
Location: L.I., NY
Posts: 1,154
Default

Day 10 (9/25): 213.2 lbs (-1/-3.8)

9/24 Macros: 1539CCAL/50F/95C/172P. That's just about perfect. Could get the protein up a bit, but pretty close to where I need to be.

9/24 Workout: 80 minutes LISS.

This morning's workout:

Bench press:
135x8
135x8
315x4
285x8
285x6
225x8
Inc DB Bench: (rest/pause)
70's x10
70'sx8
70'sx8
BB Row:
135x8
135x8
245X6
225x7
185x9
Pulldown:
85x10
85x10
160x7
140x9
140x8
Hammer Delt Press:
90x8
90x8
270x5
230x7
230x6
180x8
Machine Lateral Raise (single arm):
70x10
110x8
90x8
20 mins treadmill 3.0 MPH
__________________
"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
Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -6. The time now is 11:28 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.