8th Round of Dieting / RFL / Cat 1

[Schlansky]

So, this will be the last cut before I start my first bulking phase.

set up:

duration: 12 days
280g protein
~1300kcal
~1000-1500kcal daily deficit
predicted weight loss: 1-1.5kg
refeed day 1: 792g carbs (5g/lb; 158x5)
refeed day 2: 316g carbs (2g/lb; 158x2)

diet

meal 1: chocolate protein pancakes
meal 2: Japanese chicken soup
meal 3: salad bowl

stats:

pics: so far...
weight: ~74.26kg (3day average)
height: 177cm
bf estimated: ~12%
bf skinfold: 8%
pectoral skinfold: 5mm
abdominal skinfold: 12mm
quadriceps skinfold: 11mm
chest: 100.5cm
waist min:78cm
waist max: 86.5cm
waist flexed: 81cm
2" below navel: 83cm
2" above navel: 80cm
biceps right: 36,5cm
biceps left: 36cm
thigh right: 60cm
thigh left: 58cm

[sam_m]

Grettingsand salutations,
I've been lurking for a while and just joined. Your one of the "inspirations" that finally made me push through to join the forums and get started on my own RFL.
So thank you for that

Live strong

[Schlansky]

Originally Posted by sam_m

Grettingsand salutations,
I've been lurking for a while and just joined. Your one of the "inspirations" that finally made me push through to join the forums and get started on my own RFL.
So thank you for that

Live strong

Thanks, great to hear.
Good luck with your journey.

[Schlansky]

day 1

macros: 1335cal, 213p, 50c, 30f

weight: 74.6kg

training: none

[Neilnacarter]

Schlansky as always I will be following closely.

I am on the last week of UD2.0 although I haven;t run it to the tee that I would of liked to but had some progress. In Bali for 10 days at the end of the week so will use that as refeed time then run a more serious protocol when I am back.

PS awesome pics man!

[Schlansky]

Originally Posted by Neilnacarter

Schlansky as always I will be following closely.

I am on the last week of UD2.0 although I haven;t run it to the tee that I would of liked to but had some progress. In Bali for 10 days at the end of the week so will use that as refeed time then run a more serious protocol when I am back.

PS awesome pics man!

Thanks!

Nice progress!

What do you mean with a more serious protocol? Are you going to do RFL again?

[Schlansky]

day 2

macros: 1565cal, 267p, 44c, 25f

weight: 73.2kg (-1.4kg)

abdominal skinfold: 13mm

waist: 81cm

training: 3x5: bench, box squat, chin up

notes:

Training was ok-ish. Really like box squats. Guess I will do them instead of other squat variations for some time.

Slight headache and brain fog, but manageable.

Nice drop in water weight though.

[Neilnacarter]

Originally Posted by Schlansky

Thanks!

Nice progress!

What do you mean with a more serious protocol? Are you going to do RFL again?

I've let a few things slip in that shouldn't be in UD2.0 like a few too many wines or a bit of extra carbs here and there.

[sam_m]

Originally Posted by Schlansky

day 2

macros: 1565cal, 267p, 44c, 25f

weight: 73.2kg (-1.4kg)

abdominal skinfold: 13mm

waist: 81cm

training: 3x5: bench, box squat, chin up

notes:

Training was ok-ish. Really like box squats. Guess I will do them instead of other squat variations for some time.

Slight headache and brain fog, but manageable.

Nice drop in water weight though.

Greetings and salutations,
Curious to see how long the brain fog lasts, mine only lasted a day.
Keep going strong.


Live strong

[Schlansky]

Originally Posted by Neilnacarter

I've let a few things slip in that shouldn't be in UD2.0 like a few too many wines or a bit of extra carbs here and there.

Yeah I see, but most important is that you kept progressing and enjoyed your time... there is always another time to be rigid