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  #1  
Unread 12-29-2014, 11:45 AM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
Default Second Round of RFL, M, 27, Cat 2

So another one. Gained a little bit of fat (1lbs) due to the feasts of the last 2 weeks. I could manage to eat "as smart as possible" and damage control was the only goal I had. So all in all pretty happy with it.

I am still a little sick, donīt know if I should wait until I am at 100% again, but will start new round anyway. Also pretty sore from last friday workout, never had doms that bad, so I probably will start training when I can walk again like a human being.

2nd Round

I have learned a lot from my first round, going to focus on the following
  • eat 500kcal below maintenance on days with free meals (pizza + hotdog is not a free meal...)
  • eat 200kcal above maintenance on refeed days, not below like last time
  • drink 3-4 l of water/tea daily (last run was 2-3l)
  • drink only 2 diet sodas a day to avoid water retention (6 dr. pepper zero are way too much...)
  • drink only 2 espressi a day (to avoid weird bowel movement)
  • drink sports drink before/while training in order to help with fatigue (found one with 22g carbs, 100kcal - not that bad)
  • measuring waist/weight daily

Current situation:
http://imgur.com/a/tYT2j

weight: 87.2kg/192.2 lbs
waist: 92cm/36 inch
bf: 20-25% estimated


Goal for 2nd Round

weight: 82kg/180 lbs
waist: 86cm/34 inch
bf: 15-20% estimated
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  #2  
Unread 12-29-2014, 12:16 PM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
Default

week 1 day 1

macros: 1,379 kcal, 21c, 53f, 189p

weight: 192.2 lbs (-0lbs)

waist: 92cm (-0cm)
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  #3  
Unread 12-30-2014, 03:03 PM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
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week 1 day 2

macros: 1,167kcal, 31c, 35f, 189p

weight: 192lbs (-0.2lbs)

waist: 92cm (-0cm)


Good day, prepared food for next 4 days. Drinking 4l is quite annoying -> have to pee once every hour. Also had to get up at night 1 time... probably going to stop drinking 2h before bedtime or something like this.
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  #4  
Unread 12-31-2014, 08:46 AM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
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week 1 day 3

macros: 1,191kcal, 43c, 35f, 188p

weight: 188.7lbs (-3.5lbs)

waist: 91.5cm (-0.5cm)

notes:

Feeling all right. Water weight mostly gone, gym was closed and opens in 2 days again... So only mobility work for the next days.
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  #5  
Unread 01-01-2015, 02:24 PM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
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week 1 day 4

macros: 1,253kcal, 46c, 46f, 175p

weight: 188.7lbs (-3.5lbs)

waist: 91.5cm (-0.5cm)

notes:
Feeling good, Ketostix tell me I am in ketosis. Tomorrow I will workout and probably skip my free meal for this first week because I donīt really feel like needing one.
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  #6  
Unread 01-02-2015, 09:36 AM
IloveRFL IloveRFL is offline
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Join Date: Nov 2014
Posts: 22
Default

nice man, you're killing it.
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  #7  
Unread 01-02-2015, 03:33 PM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
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week 1 day 5: training + free meal

macros: 1,825kcal, 161c, 37f, 211p

weight: 188.7lbs (-2.8lbs)

waist: 91.5cm (-0.5cm)

workout:

15 min mobility work
3x5 front squats 132lbs
3x5 benchpress 138lbs
3x5 pendley row 127lbs

accessory:
5/4/3/2/1 pull ups (20 sec rest)
1x10 dips
60 sec planks
5 min foam rolling

notes:

ad nutrition:
Didnīt skip my free meal due to a newly opened subway restaurant in my street
Footlong double chicken teriyaki with chipolte sauce. Felt good. Tried to stay 500kcal under maintenance (2300) so I am ok with what happened

ad training:
need to incorporate core training, for 3 reasons:

1. I have trouble breathing while engaging my core, so maybe planks could help.
2. My core isnīt that strong and I donīt want to get my core strength from dl/squats only.
3. I wonīt progress on my other lifts. So I can just focus a little bit on core.

So I will do the following exercises in the next few weeks

TRX planks/side plank right/side plank left: 1min/1min/1min (2-3sets, no rest)

TRX Standing Ab Fall Out 3x12
https://www.youtube.com/watch?v=eL6Zi3bEdsQ

Ab wheel roll out 3x12

RKC Plank 3x20sec
https://www.youtube.com/watch?v=6TKktamzq4o
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  #8  
Unread 01-03-2015, 11:45 AM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
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week 1 day 6

macros: 1,218kcal, 24c, 25f, 223p

weight: 189.6lbs (-2.6lbs)

waist: 91.5cm (-0.5cm)

notes:

Experimented with pancake/crepes recipe and found probably the best recipe yet: Chicken Crepes
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  #9  
Unread 01-03-2015, 07:54 PM
Neilnacarter Neilnacarter is offline
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Join Date: Apr 2013
Posts: 838
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Good luck with the second run! I am starting today!

Only a few pounds of water weight of the Christmas holidays which I am pleased with.
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  #10  
Unread 01-03-2015, 08:01 PM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
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Quote:
Originally Posted by Neilnacarter View Post
Good luck with the second run! I am starting today!

Only a few pounds of water weight of the Christmas holidays which I am pleased with.
Sounds good! What will you be doing? 6 weeks of RFL again?
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