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  #1  
Unread 04-14-2015, 05:32 PM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
Default 4th Round of RFL

Intro

So I messed up my diet break a little and regained some weight. Guess I learnt my lesson: always have a diet plan, always respect the macros - no matter if dieting, maintaining or bulking.

Set Up

Still starting my 4th round as cat 1 because I still believe I am close enough to 15%.

Will be doing 12 days RFL - 2 day refeed - 12 days RFL - 2 day refeed, 14 days diet break and than start my first lean-bulk.

First 12 day cycle I will eat 250g protein, if thatīs too low I will eat 290g on second cycle.
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  #2  
Unread 04-16-2015, 03:54 AM
Schlansky Schlansky is offline
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Join Date: Oct 2014
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Start of first Cat 1 Style RFLD on 13. April 2015

Measurements:

Weight: 177.4lbs
bf%: 17ish
Chest: 102
Biceps: 36.5
2" Above Navel: 84
Navel: 86
Belly max out: 89
Belly sucked in: 81.5
2" Below Navel: 88
Hips: 90
Right Tigh: 62
Left Tigh: 61


week 1 day 1

macros: 1875cal, 36c, 43f, 342p

weight: 177.4lbs

notes:
Weird what happened to the scale. I managed to stay at around 172lbs for the entire diet break just by eyeballing everything, but the last 3 days of it my weight went up to 176lbs-177ish. Have been out drinking once, ate some cake/ icecream/burger/pizza/fatty meats etc. but not that crazy... so letīs see if my bodycomposition really changed.
Also way too much protein for the day, no idea what happened there. Miscalculated something.



week 1 day 2

macros: 1544cal, 42c, 31f, 259p

weight: 173.9lbs (-3.5 lbs)

notes:

Ok crazy weight drop, not too worried anymore.


week 1 day 3

macros: 1392cal, 31c, 30f, 247p

weight: 172lbs (-5.4 lbs)

notes:

Ok now I am where I left things of 2 weeks ago: in ketosis, empty glycogen storages and a slight headache - nice!
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  #3  
Unread 04-16-2015, 05:41 AM
Neilnacarter Neilnacarter is offline
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http://hermanbrot.com.au/recipes.php

Have you tried this bread mate ??
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  #4  
Unread 04-16-2015, 05:56 AM
Schlansky Schlansky is offline
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Join Date: Oct 2014
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Quote:
Originally Posted by Neilnacarter View Post
http://hermanbrot.com.au/recipes.php

Have you tried this bread mate ??
Wow, thatīs insane. Have to search for something similar. Sadly I live in Austria and not Australia.
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  #5  
Unread 04-16-2015, 10:57 AM
vossman vossman is offline
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Join Date: Mar 2012
Location: VT, USA
Posts: 211
Default

Great work so far.

What are your main protein sources?
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  #6  
Unread 04-16-2015, 11:22 AM
Schlansky Schlansky is offline
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Quote:
Originally Posted by vossman View Post
Great work so far.

What are your main protein sources?
Thanks.

Main source is definitely chicken breast (1-2 lbs daily). I also add other sources like eggs, whey, casein, greek yogurt, and tuna.

Most days I eat japanese chicken soup for meal 1 and scrambled eggs, pancakes, tuna salad or again japanese chicken soup for meal 2. Before bed I eat a big cucumber with greek yogurt dip and herbs/spices. Makes me full and I can avoid going to bed hungry - which I hate.

On workout days I use 20g BCAA pre-peri-postworkout because I always train fasted in the morning.
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  #7  
Unread 04-16-2015, 05:39 PM
Schlansky Schlansky is offline
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Join Date: Oct 2014
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week 1 day 4

macros: 1347cal, 20c, 29f, 245p

weight: 172lbs (-5.4 lbs)

notes:

Afraid of getting sick, was out in the cold without jacket for hours last night... so stupid...
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  #8  
Unread 04-16-2015, 07:08 PM
Neilnacarter Neilnacarter is offline
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Sorry about that! I thought you were Australian! ha
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  #9  
Unread 04-17-2015, 03:03 PM
Schlansky Schlansky is offline
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Quote:
Originally Posted by Neilnacarter View Post
Sorry about that! I thought you were Australian! ha
No worries, you just triggered intense cravings for bread


week 1 day 5: workout

macros: 1463cal, 48c, 19f, 269p

weight: 170.5lbs (-6.9 lbs)

notes:

Quite happy so far. Dodged a bullet and didnīt get sick.

Had a great workout, used Rehband knee sleeves and a belt for the first time doing ATG front squats. Felt much saver and had no knee issues - which I usually have shortly after a workout.

Only thing missing is the psychological benefit of free meals... I can see why cat 1 is more difficult. Knowing that I will have my next cheeseburger not until next month is brutal.
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  #10  
Unread 04-17-2015, 05:15 PM
freiamaya's Avatar
freiamaya freiamaya is offline
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Join Date: Mar 2015
Posts: 415
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My husband now calls my free meal "Pulling up to the Trough of Freedom" bahahahahaha

Hang in there! Cheeseburger will be here before you know it
__________________
Highest-247lbs@5ft6
Goal-132lbs
Maint-130-135lbs

Date
Feb7-174lbs
Feb13-168
Mar6-171
Mar13-167
Mar20-167
Mar27-
Apr3-
Apr10-
Apr17-
Apr24-
May1-
Net -

RFL 11 Mar 2015 -196lbs

RD 1 (Mar11- May18) 196-166 (-9-3-2+1-5-3-3-2-2-2=-30)=-30

Break(May19-Jun15) 166-169 (+3+0+0+0=+3)=-27

RD 2 (Jun16-Jul13) 169-160 (-5-3-1-0=-9)=-36

Break(Jul13-Feb 6) 160-174 (total=+14)=-22

RD 3(Feb7-May1) 174-167(0-6+3-4-0=-7)=-29
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