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  1. #1
    Registered User pojo1993's Avatar
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    6 week RFL PSMF Log

    After about 2 years of on and off cutting and losing about 70lbs, I want to try something new to try to get off as much fat as possible, as quick as possible, while maintaining muscle mass. This log will help me keep organized and motivated throughout the next 6 weeks or until I can take no more. I will weigh in once a week (don't want scale fluctuations driving me nuts), measure my waist at the navel once per week, log my foods for the day, macros, workout, and any other info for that day. I will be doing 2-3 full body workouts per week using the intermediate workout sample from Lyle's site. I'll be downing my calories IF style between 2pm-10pm.

    My stats:
    6' 4"
    19 years old
    BF% 23-25%
    Cat 2 dieter
    Protein per day: 215g
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  2. #2
    Registered User pojo1993's Avatar
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    Week 1, Day 1, Monday

    Starting Weight: 227.2 lbs (holding like 3-4 lbs of extra water due to fathers day yesterday)
    Staring waist: 38.5"

    Diet:
    egg whites
    fat free cheddar
    fat free ricotta
    vanilla extract
    chicken breast
    broccoli
    spinach

    Macros and Calories
    1,058 Calories 213g/18g/11g (P/F/C)

    Supplements:
    opti-men multi
    Fish oil
    magnesium
    calcium
    On Casein Protein

    Workout:
    (weight lbs x reps)

    Dumbbell Bench:
    110x12
    120x8
    130x8
    150x4

    Dumbbell incline:
    120x7
    120x6

    Leg Press:
    180x12
    270x10
    360x6

    Leg Curl:
    95x12
    110x10
    130x8

    Rows:
    120x10
    130x8
    140x6

    Lateral Raises:
    20x10
    25x6

    Alternating Bicep Curls
    35x16
    40x12

    Tricep Rope Pull Down
    50x10
    57.5x7

    Ab Rope Pull Down:
    70x16
    100x12

    Back Extensions:
    25x12
    45x8

    Notes:

    Today went great. I did feel a bit drained after my workout but that is to be expected. I've decided that I will workout twice per week and see where that gets me. I've also decided that since I am allowed one re-feed and one free meal per week, I will workout out on those days that I take it. I will take my free meal on Tuesdays and workout after that and I will take my re-feed on Saturday and workout on Saturday also. This will help the energy levels in the gym. I will also be weighing myself every Saturday morning now before my re-feed instead of on Monday mornings because the water weight gain from the re-feed on Saturdays will probably build up a bit if I were to weigh in on Mondays. Carbs are probably a bit higher than shown because I do not count vegetables in my calories, I have about 3-4 cups a day. Lyle says it does not really matter and not to count them unless you eat huge amounts so I'm good. Day 1 is done!
    Last edited by pojo1993; 06-18-2012 at 07:11 PM.
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  3. #3
    Registered User eloblivion's Avatar
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    Location: United Kingdom (Great Britain)
    Age: 22
    Stats: 5'7", 145 lbs
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    Good luck, respect if you can do PSMF for 6 weeks.
    http://www.iifym.com/tdee-calculator
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  4. #4
    Registered User pojo1993's Avatar
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    Originally Posted by eloblivion View Post
    Good luck, respect if you can do PSMF for 6 weeks.
    Thanks man, I'm going to try my hardest on this cut. My motivation is also at an all time high. I will probably be posting progress pics every 2 weeks.
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  5. #5
    Registered User pojo1993's Avatar
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    Week 1, Day 2, Tuesday

    Starting Weight: 227.2 lbs
    Current Weight: 223.4
    Total Weight Lost: -3.8lbs
    Staring waist: 38.5"
    Next waist measurement: Saturday June 23rd

    Diet:
    egg whites
    fat free cheddar
    low fat cottage cheese
    vanilla extract
    chicken breast
    broccoli
    coffee
    mustard
    hot sauce
    sugar free gelatin

    Calories and Macros:
    1,075 Calories 213g/19g/13g (P/F/C)

    Supplements:
    opti-men multi
    Fish oil
    magnesium
    calcium
    On Casein Protein

    Notes:

    Today went good. I stuck to the diet 100% despite having some feelings of slight tiredness. Hunger is not really a huge issue as of now, I did feel some slight pangs today but it was not anything that could not be handled, but it is only day 2 so I'll see how the week progresses. I have a re-feed scheduled for Saturday, I still need to do the calculations and figure out how many carbs I'll eat. So far so good.
    Last edited by pojo1993; 06-20-2012 at 11:05 AM.
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  6. #6
    Registered User pojo1993's Avatar
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    Week 1, Day 3, Wednesday

    Starting Weight: 227.2 lbs
    Current Weight: 223.2 lbs
    Total Weight Lost: -4.0 lbs
    Staring waist: 38.5"
    Next waist measurement: Saturday June 23rd

    Diet:
    egg whites
    fat free cheddar
    fat free ricotta
    vanilla extract
    chicken breast
    broccoli
    Gyro platter

    Calories and Macros:
    2000-2400 Calories ~215g/?g/?g (P/F/C)

    Supplements:
    opti-men multi
    Fish oil
    magnesium
    calcium


    Notes:

    Today I had a free meal. I ordered a gyro platter from a local pizza place. It wasn't a huge meal but it satisfied me, it had the gyro, a side of fries, and a small salad with dressing. I'm estimating the meal to have been 1000-1200 calories. My macros are unknown today because of that free meal but I listed the estimated calories that I think I ate. I was going to workout today but I still feel sore in my chest and shoulder areas so I'll give it until Saturday to fully recover and then hit the weights hard. Back to the diet. I also edited my log, I am going to weigh in everyday as opposed to every week. I know there will be fluctuations but I want to observe an overall trend.
    Last edited by pojo1993; 06-20-2012 at 11:04 AM.
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  7. #7
    Registered User pojo1993's Avatar
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    Week 1, Day 4, Thursday

    Starting Weight: 227.2 lbs
    Current Weight: 222.8 lbs
    Total Weight Lost: -4.4 lbs
    Staring waist: 38.5"
    Next waist measurement: Saturday June 23rd

    Diet:
    egg whites
    fat free cheddar
    chicken breast
    green beans
    hot sauce
    mustard

    Calories and Macros:
    1,049 Calories 198g/21g/17g (P/F/C)

    Supplements:
    opti-men multi
    Fish oil
    magnesium
    calcium
    On Casein Protein

    Notes:

    Today I started feeling increasing amounts of brain fog and slight tiredness, but I combated that with 2 cups of coffee and it went smother after that. I am looking forward to my re-feed for this Saturday, but I will not be going overboard. So far I'm down 4.4lbs, Id say its mostly water as of now and maybe 0.5-1.0lbs of fat at most. It will be interesting to see what my waist measurement is on Saturday. I may take progress pics this Saturday to compare with day 1. I am hoping to be below 220lbs in the next 3-4 days.
    Last edited by pojo1993; 06-21-2012 at 06:13 PM.
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  8. #8
    Registered User boarder2k9's Avatar
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    Age: 24
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    Good job man, your doing really well. I'm gonna start a PSMF cycle soon. How you finding it? Do you have the 'brain fog'? I'm a teacher so pretty nervous about not having a brain for a couple of weeks, would lead to a nightmare of 30 odd 16 year olds!!
    -40lbs in 14 weeks
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  9. #9
    Registered User pojo1993's Avatar
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    Originally Posted by boarder2k9 View Post
    Good job man, your doing really well. I'm gonna start a PSMF cycle soon. How you finding it? Do you have the 'brain fog'? I'm a teacher so pretty nervous about not having a brain for a couple of weeks, would lead to a nightmare of 30 odd 16 year olds!!
    Hey, thanks! There are periods of slight brain fog, but I combat that by drinking a cup of coffee and it leaves me. If it gets really bad to the point where coffee no longer helps I may try EC stack, but for now it seems to be going great. The hunger pangs that I had the first 3 days actually subsided more or less. I am finding this diet to be very manageable thus far.
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  10. #10
    Registered User pojo1993's Avatar
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    Week 1, Day 5, Friday

    Starting Weight:227.2 lbs
    Current Weight:220.2 lbs
    Total Weight Lost: -7.0 lbs
    Staring waist:38.5"
    Next waist measurement: Saturday June 23rd


    Diet:
    egg whites
    fat free cheddar
    lean ground beef
    green beans

    Calories and Macros:
    ~1100 Calories ~170/~35g/9g (P/F/C)

    Supplements:
    opti-men multi
    Fish oil
    magnesium
    calcium
    On Casein Protein

    Notes:

    I wasn't at all hungry today and I ended up eating below calories and protein. If I start to feel hungry from now to into the night I will just drink a casein shake to bump up the protein for today. I felt great today, surprisingly I had some added energy that I did not have the first few days. I did not experience any brain fog today either, and I didn't drink any coffee today. I will probably be below 220lbs at tomorrows weigh in, much faster than expected! I got a re-feed tomorrow and I need to workout.

    Edit: I came home from hanging out with friends right now and ate some stir fried chicken with mushrooms that my mom made, so a bit too much on the fat today.
    Last edited by pojo1993; 06-22-2012 at 09:23 PM.
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  11. #11
    Registered User pojo1993's Avatar
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    Week 1, Day 6, Saturday

    Starting Weight:227.2 lbs
    Current Weight:219.4 lbs
    Total Weight Lost: -7.8 lbs
    Staring waist:38.5"
    Current waist measurement: 38"
    Total inches Lost off waist: -0.5"
    Next waist measurement: Saturday June 30rd

    Diet:
    egg whites and whole eggs
    chicken breast
    rolls
    assorted pastry
    milk
    pancakes with syrup
    salad

    Calories and Macros:
    2,600 Calories 180g/58g/337g (P/F/C)

    Supplements:
    opti-men multi
    Fish oil
    magnesium
    calcium

    Workout

    (weight lbs x reps)

    Dumbbell Bench:
    120x10
    130x10
    140x5

    Leg Press:
    270x12
    360x9
    470x7

    Leg Curl:
    110x12
    140x9
    155x6
    95x9

    Rows:
    120x12
    130x8
    140x8

    Lateral Raises:
    20x10
    25x7

    Alternating Bicep Curls
    35x16
    40x12

    Tricep Rope Pull Down
    57.5x10
    65x6

    Ab Rope Pull Down:
    80x12
    100x12

    Back Extensions:
    25x12
    45x8

    Notes:

    It felt good to re-feed today. I did eat too many carbs from sources that were too sugary though like from pastries. Next re-feed I will stick to more cleaner carbs because after eating a lot of sugar I had great energy but then crashed. My workout went great, no noticeable decrease in strength in the gym or in muscle mass. I do feel my fat getter softer and I do notice a loss in fat mass from last week. My calories were about 2600 today but that was still probably a bit below maintenance because I worked out today and did yard work. Tomorrows weigh in will probably be more because of the carbs but I am not worried, it is just water. Back to the hardcore cutting tomorrow.
    Last edited by pojo1993; 06-23-2012 at 09:13 PM.
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  12. #12
    Registered User pojo1993's Avatar
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    Week 1, Day 7, Sunday

    Starting Weight:227.2 lbs
    Current Weight:221.4lbs
    Total Weight Lost: -5.8 lbs
    Staring waist:38.5"
    Current waist measurement: 38"
    Total inches Lost off waist: -0.5"
    Next waist measurement: Saturday June 30rd

    Diet:
    egg whites
    cottage cheese
    chicken breast
    Rib-eye steak
    salad
    spinach

    Calories and Macros:
    1,200 Calories 220g/29g/14g (P/F/C)

    Supplements:
    opti-men multi
    Fish oil
    magnesium
    calcium

    Notes:

    I allowed myself to eat a bit more today than usual because I was at my job all day and was on my feet for most of the day also. Fat was a bit high, but since I had good activity today, I am not worried about it. I also gained 2 lbs from yesterday from the carb up but its not biggie, it will be gone in a few days along with more.
    Last edited by pojo1993; 06-25-2012 at 10:56 AM.
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  13. #13
    Registered User boarder2k9's Avatar
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    Your doing awesome mate, keep it up!
    -40lbs in 14 weeks
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  14. #14
    Registered User pojo1993's Avatar
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    Week 2, Day 8, Monday

    Starting Weight: 227.2 lbs
    Current Weight: 219.6 lbs
    Total Weight Lost: -7.6 lbs
    Staring waist: 38.5"
    Current waist measurement:38"
    Total inches lost: -0.5"
    Next waist measurement: Saturday June 30rd


    Diet:
    egg whites
    fat free cheddar
    cottage cheese
    chicken breast
    green beans
    smoked turkey

    Calories and Macros:
    1,054 Calories 205g/18g/18g (P/F/C)

    Supplements:
    opti-men multi
    Fish oil
    magnesium
    calcium
    On Casein Protein

    Notes:

    Nothing really to report today. I am going strong and I am determined to stay in it until I reach the finish line. As everyday passes, it seems like I am losing very small yet noticeable amounts of fat especially on my stomach and lower back.
    Last edited by pojo1993; 06-25-2012 at 07:27 PM.
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  15. #15
    Registered User pojo1993's Avatar
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    Originally Posted by boarder2k9 View Post
    Your doing awesome mate, keep it up!
    Thanks! Good luck on your PSMF
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  16. #16
    Registered User pojo1993's Avatar
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    Week 2, Day 9, Tuesday

    Starting Weight:227.2 lbs
    Current Weight:219.2 lbs
    Total Weight Lost: -8.0lbs
    Staring waist:38.5"
    Current waist measurement: 38"
    Total inches Lost off waist: -0.5"
    Next waist measurement: Saturday June 30rd

    Diet:
    egg whites
    fat free cheddar
    cottage cheese
    chicken breast
    green beans
    smoked turkey
    Ribeye steak
    Mashed potatoes
    Coleslaw
    Ketchup


    Calories and Macros:
    ~2500-2700 Calories ~220g/?g/?g (P/F/C)

    Supplements:
    opti-men multi
    Fish oil
    magnesium
    calcium

    Notes

    Felt great to have a free meal for dinner, I went a little high on the calories though by having ribeye steak with mashed potatoes and coleslaw. The first part of the day sucked, I was feeling pretty lethargic for a good part of the day. Workout went ok, no real noticable loss in strength. Back to strict cutting tommorow until my refeed on saturday. I am hoping to be 217-218ish by saturdays weigh in, hopefully 217.
    Last edited by pojo1993; 06-26-2012 at 05:14 PM.
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  17. #17
    Registered User pojo1993's Avatar
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    After doing some calculations with calories, I am starting to think that this RFL is not really worth it. For example, right now my maintenance is around 2500 calories because I am mostly sedentary and only do a full body workout twice per week. Assuming that I eat around 2500 calories on the free meal day and the re-feed day, which I have done in the past week, that translates to about 2.0lbs per week fat loss, and with such an extreme diet. I did other calculations, If I picked up my activity and went to the gym 4-5 days a week with cardio I would have a maintenance of at least 3000 calories and if I ate 2000-2200 everyday (like I have in the past) I would lose about 1.75-2lbs a week also and I would have much more energy. So after seeing this I am not sure If I will continue with this PSMF. It looks like there is a better way to dieting and still getting the same/similar results in my time frame while feeling a lot better energy wise. My goal is to lose as much as possible for September 1st. That means the RLF would get me to about 204lbs in the next 2 months (counting the 2 weeks of maintenance after the initial 6 weeks, and then 2 more weeks of RFL). By cutting at 2000-2200 calories per day for the next 8 weeks and by raising my activity, I would get the same results. So it seems that in my time frame it is not worth doing RFL. I would gladly increase my activity if I had more energy. The last 2 days has been pretty bad energy wise, especially today. I will decide tomorrow for sure what I will be doing. If I decide to stop RFL, it wouldn't have been a waste because I feel I have lost 2-3lbs of fat, the rest being water. I may Just do RFL until the end of the week and then trasition to regular cutting, that would give me 2 weeks of PSMF. Like Lyle said in his book, RFL is not for everyone, I feel I would do better on a regular cut, but it was worth giving it a shot and trying it out.
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    Week 2, Day 10, Wed

    Starting Weight:227.2 lbs
    Current Weight:219.6 lbs
    Total Weight Lost: -7.6 lbs
    Staring waist:38.5"
    Current waist measurement: 38"
    Total inches Lost off waist: -0.5"
    Next waist measurement: Saturday June 30rd
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    beachgirl87 is just really nice. (+1000) beachgirl87 is just really nice. (+1000) beachgirl87 is just really nice. (+1000) beachgirl87 is just really nice. (+1000) beachgirl87 is just really nice. (+1000) beachgirl87 is just really nice. (+1000) beachgirl87 is just really nice. (+1000) beachgirl87 is just really nice. (+1000) beachgirl87 is just really nice. (+1000) beachgirl87 is just really nice. (+1000) beachgirl87 is just really nice. (+1000)
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    Doing RFL as well subbed to your thread good luck!
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