RFL log - 49 days

[idz21]

- Setup and Information -

Height: 5'10"
Weight: 183.6 (a little glycogen depleted, probably 187). According to Lyle's RFL booklet, I'm estimated around 24% bodyfat. Cat 2.
Estimated TDEE: 2800-3200 calories. Based on a number of estimations from various places, including TLF section.

Workouts: Cutting back to 2x per week, full body workouts per Lyle's recommendation. Also have a job where I'm on my feet 8x hour a day, moving around. I lift M, W, Sat usually. But I'm going to go Wednesday's and Sunday's. This week I'll be going Monday (completed), Thursday, and Sunday.

Meal plans: Chicken, Broccoli w/cheese sauce, and omega 3 will be my staples. Will drink a trutein protein shake (cinnabun) on post workout on workout days.

Refeeds/Cheat Meals: Lyle says I get one free meal and 5 hours of carb refeeding. I'm not sure I plan on doing a "free meal." I really don't want to kick myself out of Keto during the work week. Lyle recommends free meals/refeeds on workout days. I suppose I could just have a free meal on Saturday (non lifting day), but I don't want it to interfere with Sunday's refeed. Actually very interested in any advice about dealing with this free meal.

RFL/PSMF timeline: 48 days. Would be 49, but I just did "keto" on Monday to get through the initial headache.

Goal: According to http://www.niddk.nih.gov/research-fu...simulator.aspx I should be around 160 ish when I'm finished. My main motivation for doing RFL is too shed 20+ lbs before it gets hot and humid this spring/summer. I want to drop as much weight as fast as possible and get to cat. 1. I plan on taking a two-three week diet break following a successful RFL run. Should be back on a normal diet around April 27th.




Never have done a log here on BB.com before. I've seen many a RFL logs come and go unfinished. I plan on finishing. Regardless, I will record everything and post it. Even if I have a bad experience, just so others can read it. I have done RFL successfully once before for 31 days. Was pretty easy tbh. I was Cat 3 though at the time. Not sure how different Cat 2. is going to be.

February 17, 2015
Workout: N/A
Calories: 850
Macros: P: 147 C: 29 F: 20
Meals: 1.5lbs Chicken Breast, 1 bag of Broccoli w/cheese sauce. Forgot my omega 3.
Weight: 183.6
Notes: No problems eating 850 kcal today. Mood is fine. Nothing of interest to note.


February 18, 2015
Will update tonight.

[idz21]

February 18, 2015
Day 2
Workout: N/A
Calories: 840
Macros: P: 147 C: 29 F: 20
Meals: 1.5lbs Chicken Breast, 1 bag of Broccoli w/cheese sauce, Omega 3.
Weight: N/A
Notes: Today, I felt lousy as ****. Kind of annoyed by every little thing and a little depressed. Can't wait to be fully inducted into keto.

[idz21]

February 19, 2015
Day 3
Workout: Rows 3x8, Standing shoulder press (3x8), Leg Press (2x12), Bench (3x8), Squats (2x5), Deadlift (3x5), Cable crunches (2x20).
*For clarification, I added Leg Press to my workout because my squat form sucks. I just got my first pair of squat shoes, and am in the process of rebuilding my squat. I don't want to lose muscle dicking around with lower weight on the bar, so I added in 2x12 leg press. Which also serves to warm me up for Squats and Deadlifts later on.

Calories: 1285
Macros: P: 151g C: 28g F: 70g
Meals: 22oz chicken breast. balsamic vinegar. 2 tbsp olive oil. 1 tbl spoon corn starch. 1/2 cup whipping cream. Trutein cinnabun protein shake.
Weight: 181.2 (mourning weight)

Notes: Got to bed around 2 and had a much better night sleep than yesterday. Not feeling cranky at all today. Hopefully that keeps up as I head into work... I'm a little frustrated with my meal(s) today. My Aunt sent me a recipe for Tuscan Chicken w/noodles. I obviously cut out the noodles, and instead just made the Tuscan chicken. I don't cook anything outside of "bro meals" such taco meat in bulk, chicken in bulk, etc... So this was a bit of a challenge for me.

Upon typing my meal into MyFitnessPal, I learned...
1) Balsamic vinegar has calories... I didn't know that. I honestly thought it was calorie free. Instead, I used 60 calories worth.
2) Extra Virgin Olive Oil isn't a fancy way of saying "light." As in, less calories than regular olive oil. So I used 2 tbsp and thought I was getting 120kcal calories worth, but really getting 240kcal.

And no, the bottles of balsamic and EVOO don't have a nutrition label on them. I don't know why... I didn't buy them. Isn't it a law that all foods have to be labeled? I will end up eating 180 calories more than I had anticipated. I'm kind of pissed off, but it's a learned lesson. I should of typed in the ingredients into MFP before hand. Seeing as it's day 3 of my 49 day RFL diet, I hate starting off by screwing up. I don't want this diet/journal ending up like most of the other PSMF journals on here. With people just randomly making up their own diet rules and not following protocol.

So, I'm going to correct this issue by either cutting out my usual frozen broccoli w/light cheese sauce. Which will save 150 calories or so and in the end, I'm in the red by 30kcal more than I anticipated. Or call this my "free meal" for the week. Although I'm not sure that qualifies as I'm pretty sure Lyle suggested over 100g of carbs for free meals... I'll look it up tonight and update this post after work when I find out.

[JaySinX]

NBD...just learn from it and hit the macros tomorrow...overall it wasn't that bad save for the 70g from fats

[idz21]

February 20, 2015
Day 4
Workout: N/A
Calories: 881
Macros: P: 155 C: 21 F: 23
Meals: 25.7oz Chicken Breast, 1 bag of Broccoli w/cheese sauce, Omega 3.
Weight: 181.4

Notes: Had a little trouble getting to sleep last night despite being tired as ****. Slept a good 7 and 1/2 hours though. Last night at work I noticed I was dragging ass a bit towards the end of the night. Otherwise, so far, so good. Mourning weigh in had me at 181.4. .2lbs more than yesterday. No big deal. Today for my today, I decided to get back to basics. Nothing fancy after my kitchen misadventures with calorie counting.

I will say, the worst thing about doing RFL in the winter is the dry skin. My face looks dry as **** and I notice little wrinkles that I didn't notice when I was loaded with carbs. Gotta start using some lotion, I guess. Maybe luke warm showers too.

Back to the grind.

[deebee83]

Best of luck with this. I've tried it and made it about 2-3 weeks (goal was 6-8 I think). Subbed and rooting for you bro.

[idz21]

February 21, 2015
Day 5
Workout: N/A
Calories: 990
Macros: P: 158 C: 17 F: 36
Meals: 12oz top sirloin steak w/onions and peppers, 2 cream cheese stuffed mushrooms, 12 oz chicken breast, 1/2 bag of broccoli w/light cheese sauce.
Weight: 181.2

Notes: Feel just fine today. Same for last night. Upped the sodium a bunch, maybe that helped. I'm pretty sure I'm in keto now too, as I can smell keto piss. Went to the grocery store today and got some top sirloin w/onions and peppers and stir fried it. Also got two stuffed mushrooms for a little extra flavor. Ate that for lunch and have my usual chicken and broccoli for dinner left for the day.

Weighed myself today and again came in at 181.2. The last three days have been 181.2, 181.4, and back to 181.2. Not too concerned about it, although I'm eager to see the 170's again. Feels like I'm 12 and staring at Christmas presents under the tree.

Looking for a little advice... Tomorrow was my planned 5 hour re-feed day. I was going to eat around 3,000... But I'm thinking I want to stay in keto for the moment. Try and get as deep as possible, so I bounce back in it much quicker after my next 6 weekly refeeds. Anyone have an opinion on whether it's a good or bad idea to skip one refeed during this 49 days?

[DannPM]

Subbed. Good luck man.

Recently found Louisiana Wings Sauce at Walmart. Putting a 3 TBS over 12-15 ounces shredded chicken only adds 3g carbs 3g fats. Extremely good and gets you some sodium too (which as you know you'll need on RFL!)

[idz21]

February 22, 2015
Day 6
Workout: Rows 3x8, Bench 3x8, Shoulder Press 3x8, Leg Press 2x12, Squat 2x5, Deadlift 3x5, Cable Crunches 2x20.
Calories: 1072
Macros: P: 202 C: 25 F: 23
Meals: 31oz Chicken Breast, 1 bag of broccoli w/light cheese sauce.
Weight: 181.6


EDIT: Ate a chobani plain yogurt... got a little hungry. 90 cals + 15 grams protein on a workout day.
Notes:

A). The scale isn't budging. Not worried, I feel as though I can see some weight loss in the mirror. And even if it's my imagination, I do know the last time I went low carb and went on my diet break, I had a nice woosh effect.

B). Decided to skip my carb up today. I want to get as deep into keto as I can, so when I do start my 5 hour re-feeds, I can more easily bounce back in Keto. Whether this is a good idea has yet to be determined...

C). Took me a while to wake up today. I think that had more to do with the fact that the furnace broke and I woke up because the house was a balmy 54 degrees...

D). Skipped protein shake and substituted it with more whole food (chicken). Like I said, it was a rough mourning. There was about an hour period where I thought to myself, "**** RFL. I need real food... Just eat a smaller deficit. Why are you in such a rush, anyway?!" It's an interesting question that I don't feel like I have a satisfactory answer to. Thankfully, 400mg of caffeine pre-workout, two pickles, and a solid gym session shut me the **** up. Given that Sunday's are/were my planned carb up day, I shouldn't have stressed about it. Instead, I officially decided to skip it after my workout. Again, hopefully for deeper ketosis. My decision feels ass backwards in some way and I don't feel confident I'm going about this the right way. I once read an article where Lyle discusses, shutting up and doing what you're told when you're following someone else's protocol. He used his Ice skating training as an example. I can hear his voice in the back of my head, and he's not happy... I'm going to remember this moment. It's going to be learning experience one way or another.

E). Even though this log isn't anything special, I like the accountability of it. One of the other reasons I didn't go off the rails this mourning. While I don't make any promises about a successful 49 days, I'm trying my hardest to stick with it. And will post any experience, good or bad.

F). I'm not sure if (caffeine free) diet soda is my friend or worst enemy. I like drinking it but sometimes I feel like it makes me hungrier. Maybe because it's expanding my stomach? I might switch to powerade zero.

So that's my dear diary for Sunday.

[JaySinX]

why the emphasis on getting into ketosis?...pretty sure I recall Lyle stating that with RFL/PSMF ketosis is more a by product rather than goal

[idz21]

why the emphasis on getting into ketosis?...pretty sure I recall Lyle stating that with RFL/PSMF ketosis is more a by product rather than goal

Work. I've found that dieting with carbs is mentally/emotionally painful doing my job. Very lethargic and agitated easily. At least it was at the deficit I was in. With my cutting attitude/psychology, anything less than 2lbs per week just seems... dumb. If you're going to struggle to any degree, you might as well maximize your rewards. Besides, at 181(ish) or whatever, I don't like the prospect of spending half the year cutting. I can be a bit all or nothing at times... I probably need to work on that, tbh.

So I switched over to Keto during my last cut and it was awesome. First week was rough at moments (kind of like this week), but it was smooth sailing after that. That's when I had the "brilliant" idea of doing RFL again. Keto energy (to some degree) + Bigger deficit. So I went on a two week diet break to stabilize everything and here I am.

[idz21]

February 23, 2015
Day 7
Workout: N/A
BodyMedia: 3521 calories burned.
Calories: 889
Macros: P: 157 C: 25 F: 21
Meals: 23.42oz Chicken Breast, 1 bag of broccoli w/light cheese sauce, 1 plain chobani greek yogurt, omega 3's.
Weight: 180.6


Notes: Got a good nights sleep. Feeling OK today. Nothing negative to report. Scale budged just a little bit today, down 1lb from yesterdays weigh in. Down .6lbs from my previous low. Lyle's "adjusting the diet" and "whooshes" are two of my favorite articles. Helps the psychology of it all.

Anyone reading this log and isn't familiar with some of the issues that come with weigh ins (especially if you're weighing in everyday like me). Check out these two articles by Lyle.

http://www.bodyrecomposition.com/fat...the-diet.html/
http://www.bodyrecomposition.com/fat...ishy-fat.html/


EDIT: Forgot to mention. I re-subscribed to my bodymedia account. The last time I used it, I had just changed jobs back in 2013. And I felt that it was no longer accurate. For some reason, it was giving me really high activity readings and I didn't think it was accurate. I'm going to try it now and see what they're. I'll try and update this blog with the readings.

Edit 2: A long time ago, I set up BM as Lyle once described, increasing the METs (+1) calculator on the BM website for more accurate results. Tonight, it said I burned a total of 3521 calories. I was expecting a lot more. Maybe this time around, the results will be more accurate/consistent.

[idz21]

February 24, 2015
Day 8
Workout: N/A
BodyMedia: 3859
Calories: 1017
Macros: P: 171g C: 18g F: 32g
Weight: 180.2

Notes: Tried sleeping on the floor last night. Not related to diet, but I've been reading about the benefits and wanted to try it. Had a restless night sleep. My hip got a bit sore. Bodymedia said I only got 4 and half hours of sleep. Not sure how accurate that is. Either way, I didn't get a deep sleep. Any tips on that front? Feeling tired atm. Going to be a long hard day at work... Diet feels fine. Adding as much salt to my food as I can. I have an appointment on Thursday, so I'll be going to the gym tomorrow. Anyone got any advice on what I should have for my free meal? I'm thinking about a taco based meal. Ground beef, beans (kidney), sour cream, guac, veggies, etc...

In fact, I'm wondering if it's OK to make that my entire meal? Instead of XYZ calories based on my RFL meal plan, and then a free meal worth XYZ calories, just eat about 1800-2000 calories worth of Taco's for the day. I would get my protein easily. Does sound OK? Or should I just eat my RFL meal plan and then add a meal later?

[JaySinX]

Work. I've found that dieting with carbs is mentally/emotionally painful doing my job. Very lethargic and agitated easily. At least it was at the deficit I was in. With my cutting attitude/psychology, anything less than 2lbs per week just seems... dumb. If you're going to struggle to any degree, you might as well maximize your rewards. .

I definitely agree with you on if you're going to cut maximize the results

In fact, I'm wondering if it's OK to make that my entire meal? Instead of XYZ calories based on my RFL meal plan, and then a free meal worth XYZ calories, just eat about 1800-2000 calories worth of Taco's for the day. I would get my protein easily. Does sound OK? Or should I just eat my RFL meal plan and then add a meal later?

I'm a Cat 3 so I'm allotted 2 free meals a week, some split them up but I don't. I turn Sunday into a "Free Day" of sorts set a caloric ceiling, meet my protein and fill out the rest. I figure if Mon - Sat are following the diet to a T I'm not going to stress what i eat on the 7th day.

[idz21]

For anyone: How many calories do you feel a cheat meal should everyone? I'm thinking no more than 1500 max. And that might be pushing it. Mine will be even smaller at about 800 or so. Sound about right?

[idz21]

February 25, 2015
Day 9
Workout: Fully Body
BodyMedia: 3714 kcal
Calories: 1093 kcal
Macros: P: 146g C: 28g F: 40g
Weight: 180.4

Notes: Woke up late. Went to gym. Didn't have time to get to the store to pickup some of the items I needed for my free meal... About to go to work, so I guess I'm skipping it today. Going to reschedule for the weekend? If I eat my free meal on Saturday, maybe it will give my workout a boost on Sunday? Plus I re-feed after my workout. Scale isn't budging still... One of the reasons I wanted my free meal. Maybe to loosen up the water weight. I do see a small change in the mirror though.

[JaySinX]

For anyone: How many calories do you feel a cheat meal should everyone? I'm thinking no more than 1500 max. And that might be pushing it. Mine will be even smaller at about 800 or so. Sound about right?

Guess it depends on what else you're eating for the day. But if you give yourself caloric parameters it should be fine....from my interpretation Lyle doesn't intend for this to be a "See how much you can eat" scenario but a meal where you're not stressing cals...for instance I only track my free meal(s) to get a better sense of my weekly cals

[idz21]

Guess it depends on what else you're eating for the day. But if you give yourself caloric parameters it should be fine....from my interpretation Lyle doesn't intend for this to be a "See how much you can eat" scenario but a meal where you're not stressing cals...for instance I only track my free meal(s) to get a better sense of my weekly cals

Yeah. I think I'm stressing because I want the weekly deficit to be as big as possible. If I'm averaging around 900-1000 calories during the RFL diet, and have a re-feed of about 3200 calories, I don't want the cheat meal to be to big. As usual, I'm just over thinking lol.

[idz21]

February 26, 2015
Day 10
Workout: N/A
BodyMedia: 3726
Calories: 780 kcal
Macros: P: 153 C: 7g F: 15g
Weight: 180.8

Notes: Tired as phuck right now. Got up at 4:30am to piss and couldn't get back to sleep until around 7am. Got up at 11am. Scale refuses to budge. Same **** different day.

[idz21]

February 27, 2015
Day 11
Workout: N/A
BodyMedia: 3609 kcal
Calories: 757
Meals: 15.5oz chicken breast, 2 plain Chobani Greek yogurts, 1 scoop trutien, and omega 3.
Macros: P: 143 C: 19g F: 14g
Weight: 179.2

Notes: Scale finally took a nice dive. From 180.8 to 179.2. Glad to see the 170's! Too bad it won't last long before my refeed/free meal. Oh well, happy to see it anyway... Last night was rough. The lack of sleep and food made me a miserable and depressed zombie... Slept well last night, so one more work day to get through.

[idz21]

February 28, 2015
Day 12
Workout: Full Body 3x8
BodyMedia: 2885 kcal
Calories: 3334
Meals: 12oz top sirloin, 396g baked potato, 460 sweet potato, 6 thomas bagels, 1 can fat free sour cream pringles, 14tbls fat free cream cheese
Macros: P: 184g C: 572g F: 28g
Weight: 178.2

Notes: Refeed day! Currently in the midst of my 5 our refeed. I've eaten about half of my food so far with 3 hours to go... Holy **** I'm stuffed. Still have a lot to eat still. Hit 178 on the scale today. Should be an interesting weigh in tomorrow... How does my refeed look? I'm under 50g of fat and ate slightly over maintenance with almost 600 carbs and less than 100g of sugar. That's basically the protocol, right? The only thing I didn't get that I wanted was ben and jerry's froyo. One pint is over 100g of sugar, so I had to pass. Owell...

P.s. Fat free cream cheese is awful...

[idz21]

March 1, 2015
Day 13
Workout: N/A
BodyMedia: 2378 kcal
Calories: 957
Meals: 16oz top sirloin, Bag of broccoli, 2 scoop protein shake
Macros: P: 160g C: 28g F: 26g
Weight: 182.1

Notes: Woke up with a little carb hangover. Feeling OK now. Jumped up 4 lbs on the scale. Nothing exciting.

[idz21]

March 2, 2015
Day 14
Workout: N/A
BodyMedia: 3586
Calories: 752
Meals: 26.25oz chicken breast, omega 3's.
Macros: P: 151g C: 0g F: 19g
Weight: 182.2

Notes: I think my multivitamin (orange triad) is messing with my sleep. Anyone else ever notice this problem? Or is it in my head? Scale didn't move again. I imagine I'll see the 170's again after tonight.

[idz21]

March 3, 2015
Day 15
Workout: N/A
BodyMedia: 3350
Calories: 896
Meals: 23.21oz chicken breast, 4oz beef tenderloin, omega 3's.
Macros: P: 158g C: 7g F: 23g
Weight: 180.2

Notes: Nothing.

[idz21]

March 4, 2015
Day 16
Workout: full body 3x8
BodyMedia: Update incoming
Calories: 3442
Meals: FREE MEAL DAY: 17oz 93/7 ground beef, taco seasoning, kidney beans, 1 baked potato, 1 Greek yogurt.
Macros: P: 154g C: 191g F: 34g
Weight: 178.1

Notes: I'm incredibly frustrated with the scale at this point. I'm down to my lowest recorded weight (by .1lbs) and I feel a little leaner, but I'm 16 days deep in this diet and I'm not seeing the results I should. It's hard to tell by just the mirror, but I think I'm on the right track... My calories are spot on (I measure everything and cook everything). This is definitely the kind of diet where you need to see some immediate rewards/results given how tough it can be. Motivation is so easily lost when you step on the scale and see the same old numbers. None the less, I journey on.

Today is my free meal deal. Instead of making chicken breasts and adding a free meal, I'm just using lean ground beef and adding in some accessories and bumping my total caloric intake to 1709. Ate about half my meals for today and holy **** I'm stuffed. I debated adding in a cheesecake from the grocery store as a little desert (2300 kcal total) but I decided against it. I'll be refeeding Saturday or Sunday anyway... I subbed cheesecake for a greek yogurt. Maybe I'll splurge and have two... Could use the extra protein.

[JaySinX]

Are you weighing yourself the same time everyday?......even with your refeed cals added with the weekly deficits that should not be negatively affecting your rate of loss, at least I don't think

[idz21]

Are you weighing yourself the same time everyday?......even with your refeed cals added with the weekly deficits that should not be negatively affecting your rate of loss, at least I don't think

Yes. First thing in the mourning when I get up.

[JaySinX]

Yes. First thing in the mourning when I get up.

hmm.....through 2 weeks down 5.5 lbs at 2.5 a week or so...isn't lighting quick but it's still decent, could be you're adjusting quicker to the deficit

[idz21]

hmm.....through 2 weeks down 5.5 lbs at 2.5 a week or so...isn't lighting quick but it's still decent, could be you're adjusting quicker to the deficit

Maybe... I don't know what to think at this point. According to bodymedia, last week I averaged 3300 calories burned. I had a deficit of more than 2000 calories. While I get that fat loss isn't linear, I feel like I should be around 176 at this point.

According to http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4024447/ I'm actually on track at 178.1. That's the "upper weight" estimate. I suppose it doesn't matter. I'm doing 49 days regardless and the results will be the results no matter what I want/think/predict.

That free meal today was amazing too. Whoever thought to put potato's into taco meat is a phucking genius. Chicken is going to suck tomorrow, I know that much,

[idz21]

March 5, 2015
Day 17
Workout: N/A
BodyMedia: Update incoming
Calories: 910
Meals: 24.5 oz chicken boob, bag of broccoli w/light cheese sauce, 1 greek yogurt, omega 3's
Macros: P: 164g C: 24g F: 22g
Weight: N/A


Notes: Skipped weigh in after my free meal day. My annoyance with the scale has caused me to rethink my weighing in strategy. From now on, Saturday is weigh in day. Maybe I'll add in Wednesday too? The scale is driving me nuts... I know it shouldn't since there are a number of issues at play (water, lack of bowel movements, etc...) but it is none the less. Eating chicken officially sucks now too. I spoiled myself with my homemade potato, bean, taco dish. It was so ****ing good.

In addition, I just got my order of creatine in from Amazon. So, I'll be adding that to my vitamin/omega sups. I'm sure that'll **** up the scale too. Whatever, I'm doing 49 days of this diet regardless. And as I said, the results will be the results.


Also, I'm re structuring my refeed. Re-read RFL's chapter for refeeds w/cat 2 dieters, and Lyle says you can eat slightly below maintenance as long as you're getting 1.5-3g of carbs per lb of LBM. So, I think I'm going to drop my refeed cals from 3200 to 27/2800. Nothing dramatic.


Oh, and Thanks Jay for your input!