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  #1  
Unread 03-04-2010, 07:18 AM
BMWGuinness BMWGuinness is offline
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Join Date: Mar 2010
Location: Atlanta, GA
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Default BMWGuinness RFL for OBF Log

I'm going to be participating in the OBF Spring Transformation Challenge.

This is a 16 week challenge starting Sunday March 7th and ends Saturday June 26th.

I have decided to give the RFL a shot.

I am currently Cat 2 (32 6' 200lbs 22%BF 156LBM)

My plan is 4 weeks on, 2 weeks off, 4 weeks on, 2 weeks off, 4 weeks on

Hopefully I will be Cat 1 by my 3rd RFL so that may need to change, but for now I'm sticking to that structure.

Sunday evenings are dinner with family, so I will be using that as my Refeed as we usually have a Spaghetti Dinner with low fats and lean meats.

I will be using Wednesday Dinners as my free meal.

I plan have my family dinner on Sunday, then Weigh in and take pictures, so I'll be starting RFL on Monday.
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  #2  
Unread 03-04-2010, 07:25 AM
raptor raptor is offline
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Join Date: Nov 2008
Location: Delhi, India
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You could try 6 weeks on 2 weeks off 4 weeks on 2 weeks off 2 weeks on.

Since you will be in lower category with each successive cycle and therefore will need to limit the time.

In any case, Best of luck
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  #3  
Unread 03-04-2010, 08:06 AM
BMWGuinness BMWGuinness is offline
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Thanks raptor, thats a great idea.

I'll definitely need to analyze my approach by the 4th week of my 1st cycle, that should be enough time to gauge how my body is reacting.
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  #4  
Unread 03-05-2010, 06:53 AM
BMWGuinness BMWGuinness is offline
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Join Date: Mar 2010
Location: Atlanta, GA
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While I'm not starting RFL until Monday, I thought I would write out what I've been doing for maintenance weeks.

This is a lifestyle maintenance meal plan allowing for flexibility on weekends. Usually I'm DD on friday nights, not DD on saturday nights, and family flexible on sundays. I consider myself a safe social drinker. I've been able to stick to this plan quite easily since the New Year.

Please note: I have done copious amounts of weight training and cardio for January and February and have dropped 20lbs. Since the beginning of March I have omitted cardio, which has kept me at a flexible maintenance (lighter during the week, heavier during the weekends) which evens out.

M-F

7am
1 scoop dymatize elite 12 fudge brownie
1 banana
1/2cup old fashioned oats
1tbsp natural peanut butter
12oz water

11am
1 large chicken breast
2 slices low cal double fiber whole wheat bread
1 serving veggies
1 apple
1 sugar free dark chocolate jello pudding

3pm
1 large chicken breast
2 slices low cal double fiber whole wheat bread
1 serving veggies
1 apple
1 sugar free dark chocolate jello pudding

7pm
1 scoop dymatize elite 12 fudge brownie
1 banana
1/2cup old fashioned oats
1tbsp natural peanut butter
12oz water

Sat

7am
1 scoop dymatize elite 12 fudge brownie
1 banana
1/2cup old fashioned oats
1tbsp natural peanut butter
12oz water

11am
1 footlong subway sub
8 grain whole wheat
roasted chicken breast
no cheese
all of the veggies, double jalapenos
light mustard
salt and pepper

3pm
1 footlong subway sub
8 grain whole wheat
roasted chicken breast
no cheese
all of the veggies, double jalapenos
light mustard
salt and pepper

7pm
free meal + alcohol (within moderation)

Sun - sleep in + family meals

9:45am - family breakfast
3 egg omelet with lean protein (whatever I'm feeling) and mushrooms, tomato, and dry rye toast

2pm
free meal (usually healthy within 500 calories)

6pm - family dinner- my mother is a weight watchers recipe fanatic
Carb Up Spaghetti Dinner
lean proteins
low fats
lots of whole grain carbs
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  #5  
Unread 03-07-2010, 04:52 PM
BMWGuinness BMWGuinness is offline
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Join Date: Mar 2010
Location: Atlanta, GA
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It is the day before I start the transformation competition.
I've cooked all of my meals for the week and have taken photographs for logging purposes.

Supplements


Chicken


Spinach


Cheese
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  #6  
Unread 03-07-2010, 04:56 PM
BMWGuinness BMWGuinness is offline
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Location: Atlanta, GA
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Chicken after being trimmed


Cooked Chicken with Seasoning (10lb bag pre-cooked = 6lbs chicken trimmed and cooked)


Typical Meal - Dairy Included (1/4cup cheese, 1cup spinach, 8oz chicken)
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  #7  
Unread 03-07-2010, 05:01 PM
BMWGuinness BMWGuinness is offline
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Join Date: Mar 2010
Location: Atlanta, GA
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For Reference - Cost

10lb bag of Boneless Skinless Chicken Breast - $20.00
I will be consuming 2 bags per week

1lb bag of Spinach - $1.50
I will be consuming 5 bags per week

1 package of FF Mozarella - $2.00
I will be consuming 2 packages per week

Supplement cost for 30 days - ~$40

Total Rough Weekly Cost for RFL - ~$60
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  #8  
Unread 03-07-2010, 05:05 PM
BMWGuinness BMWGuinness is offline
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Join Date: Mar 2010
Location: Atlanta, GA
Posts: 819
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RFL Diet

MTThFS

7am - Supplements
Meal 1 - 8oz Chicken, 1cup Spinach, 1/4cup Cheese, 1L Water

11am
Meal 2 - 8oz Chicken, 1cup Spinach, 1L Water

3pm
Meal 3 - 8oz Chicken, 1cup Spinach, 1L Water

7pm
Meal 4 - 8oz Chicken, 1cup Spinach, 1/4cup Cheese, 1L Water


W

7am - Supplements
Meal 1 - 8oz Chicken, 1cup Spinach, 1/4cup Cheese, 1L Water

11am
Meal 2 - 8oz Chicken, 1cup Spinach, 1L Water

3pm
Meal 3 - 8oz Chicken, 1cup Spinach, 1L Water

7pm
Meal 4 - Free Meal (probably Subway)


Sun
7am - Supplements
Meal 1 - 8oz Chicken, 1cup Spinach, 1/4cup Cheese, 1L Water

11am
Meal 2 - 8oz Chicken, 1cup Spinach, 1L Water

3pm
Meal 3 - 8oz Chicken, 1cup Spinach, 1L Water

6pm
Meal 4 - Family Spaghetti Dinner (low fat, whole grains)
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  #9  
Unread 03-07-2010, 07:36 PM
BMWGuinness BMWGuinness is offline
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Location: Atlanta, GA
Posts: 819
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OBF Challenge Sunday Night Weigh-In

203.5lbs 23.5%BF 156LBM

Digital Scale and Digital BF Analyzer used.

Pre-RFL Weigh-in with be tomorrow morning.
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  #10  
Unread 03-07-2010, 07:56 PM
BMWGuinness BMWGuinness is offline
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Location: Atlanta, GA
Posts: 819
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I'm going to switch Refeeds to Wednesday Night and Free Meals to Sunday Night as I do not have control of Fat Intake for Sunday Nights.
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