Chrissy's-Modified RFL (Cat 1 w/ Cat 3 Cheat Meals)
Well, I figured now is the time to jump right in and get the advice of others. I've been reading a lot of female logs and I really think that the support here is unmatched (as well as the honesty).
So, here is my plan...I read Lyle McDonald's Rapid Fat Loss Handbook and I think it's fabulous; HOWEVER, I know myself quite well and my adherence to such a restrictive diet/minimal working out would not be very high. I've decided to do RFL as a category 1 but I will be utilizing the 2 "cheat meals" as per the category 3 guidelines. I don't claim to know more than Lyle but I do know myself. I am trying to reach my goals by doing what will work for ME--this means modifying the diet in a manner that will ensure success.
Here is my plan:
RFL style eating 3.5-4.5 days
= 1.5 to 2 grams of protein x 88 pounds LBM = 132-176 grams (tuna, egg whites, protein powder = 700 calories maximum)
= 6 grams of EFAs (54 calories maximum)
= spinach, leafy greens, mushrooms (150-200 calories maximum)
= 1-2 servings dairy (as per the guidelines), I'll be using nonfat yogurt for this (200 calories maximum)
TOTAL CALORIES: Not to exceed 1200 but I will be aiming for 900-1000 daily (a few more if hunger gets the best of me--I'll just consume more protein)
The 3.5-4.5 days will be followed by a "cheat meal" as per category 3 guidelines
**the cheat meal will be composed of a comparable protein intake to my usual RFL days with ~125-150g net carbs and minimal fat. I figure that this will allow me to maintain my intensity in the gym as well as have the mental wherewithal to continue the diet for just that much longer.** (the total for this day will be 1800-2000 calories)
Workout wise:
=45 min SS jogging/elliptical each day (okay'd in the RFL handbook)
= 2-3 strength workouts each week / 15-20 work sets per workout (I'll do strength after my carb up day--If I can't get hack it on the 2nd workout day (pre-carb up) then I won't do it but I might just do machines for a couple sets instead)
Now for the stats:
I'm 4'11, 107.6 pounds, 24, 18% bodyfat or thereabouts. I gained about 10 pounds during the summer and I'm just lacking confidence these days.
So, my goal is really to just shed 3-4 pounds TOTAL (3 from fat). I don't want to crash my metabolism in the process or lose loads of muscle mass so that's why I've implemented the "cheat meals" but in a controlled manner. I figure that I have about 20 pounds of fat..losing 3 of them will make my final BF ~16% which is still higher than it was this summer but more maintainable in the long run.
I am open to suggestions and I plan to weigh in weekly or bi-weekly. I don't like freaking out over scale fluctuations--especially considering I'll have higher and lower carb days.
moving to a healthier plan....
Well, I think the jury is out...my BF would be really pissed at me if I went through with this (since I'm having some hormonal issues due to overtraining and low BF%) and I feel like I could wind up causing myself harm. I LIKE TO WORKOUT...so maybe I'll just have spurts of higher DEFICITS/low carb (as per RFL) and maintenance days.
So, my plan for the rest of this week:
Tuesday (today): have a 750 deficit, low carb (35g net or less), fasted cardio
Wednesday (tomorrow): higher carbs (200g), lifting AND cardio [[0 deficit]]
Thursday: moderate carbs (100g), fasted cardio, [[250-375 deficit]]
Friday: higher carb (200g carbs), lifting and cardio [[250-375 deficit]]
Saturday: moderate carb (100g), fasted cardio, long run (10 miles) [[375-500 deficit]]
Sunday: rest day, low carb (50g net or less), maintenance [[0 deficit]]
Monday: higher carbs (200g), lifting AND cardio [[250-375 deficit]]
Tuesday: moderate carbs (100g), fasted cardio, [[250-375 deficit]]
Wednesday: PRE-WORKOUT CARBS ONLY, lifting AND cardio, [[250-375 deficit]]
Thursday: **ULTRA LOW CARB** (20g or less) [[375-500 deficit]]
Friday-Monday: Done, refeed for a few days.
TOTAL deficit: 3050 (MAX) but as few as ~2000 ---> ~.6 to .87# down, hopefully all fat. That would mean only 2-3 pounds to go.
Weighed myself today --with water loss, I'm now at 106.4. UGW = 100-105 (versus my once easily maintained 95-100 pounds). So if I can get to 102 I should be at 105 once water weight returns.
Thread title is soooo wrong
I am no longer even attempting the rfl diet. it's just too extreme for me and I dont have the willpower. Instead, I will implement the principles a few times a week when I'm feeling strong.
With that...im PLANNING 3 RFL (ish) days at 1000 calories (sun/mon/tues) however if Tuesday I am too hungry I'll have a 1500 calorie day and a lower day on Thursday.
So my cals will be:
1000/1000/1000/2000/1000
Or
1000/1000/1500/1500/1000
4 of 5 days will be 35g or less net carbs, one day will be 100+ net carbs (likely Wednesday).
The average intake is 1200 total but the higher days should help with leptin levels and adherence.