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  1. #1
    The Goddamn Batman InfinityBeyond's Avatar
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    Why Even Post This - RFL Log

    First Of All:

    Obviously going to be torn apart. Haven't even commented on BB.com in ages.

    I'm probably posting these videos and my updates out of a strange craving for attention and endorsement.

    Nevermind. Only rule is: don't insult me unless it's valid. You can ask me stuff, you can even call me fat or comment on my sever lack of muscle. Just don't be childish.

    What I'm Doing:

    I'm undertaking Lyle McDonald's Rapid Fat Loss diet. It's a modified PSMF (Protein Sparing Modified Diet). If you want to know more about it in detail, buy the book, it's brilliant. Lyle McDonald is obviously a genius.

    The Food

    My daily intake fluctuates very little, but the vegetables I eat are different.
    The macros are all justified in the book, so please don't ignorantly tell me about how much I am under-eating. Of course I am severely under-eating; it's the nature of the diet.

    5 Days Will Involve:

    150g Protein
    As Few Carbs As Possible
    10g Fat (From Fish Oil) + As Little Fat As Possible.

    My calories, accounting for the vegetable I eat alongside the protein, and the fish oil usually end up being ~850 per day/

    1 Day Will Involve:

    150g Protein
    250g Carbs (Divided up through a 5 hour period -> The 5 hour carb refeed)
    10g Fat (From Fish Oil) + As Little Fat As Possible

    The Last Day:

    I will be doing about 100g protein and then will be enjoying a free meal. This can be any meal I desire, but will be reasonably portioned obviously.

    The Pills

    The worst part of the diet. Easily.

    10x 1000mg Fish Oil tablets
    3x 400mg Calcium Tablets
    E/C Stack = 600mg caffeine 60mg Ephedrine taken throughout the day in 3 doses (10 pills in total)
    1x Multivitamin

    I can deal with the low intake. I can deal with the low energy. The pills are the most annoying thing by far. Ugh.

    Length of RFL

    The plan is to do this for 6 weeks. I started it on the 2nd January 2012, and so have been doing it for over a week now.
    I weigh myself every Monday.

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  2. #2
    The Goddamn Batman InfinityBeyond's Avatar
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    02/01/12 - Starting Stats

    I am British, so 02/01/12 means 2nd January by the way.

    Mass (kg) - 69.1
    Bodyfat (%) - 24.5
    Lean Body Mass (kg) - 52.2

    02/01/12 - Pictures

    Front



    Side



    Double Bicep



    I know... I'm fat


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  3. #3
    The Goddamn Batman InfinityBeyond's Avatar
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    Entry 1 - Day 7

    I did a little video for myself, but decided to post it. I don't know you, so you don't care about me. At least have enough sense of morality not to rip into me too much though.



    Once again: I originally did this video for myself, so it may not make too much sense as a first entry to a public VLog.



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  4. #4
    The Goddamn Batman InfinityBeyond's Avatar
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    09/02/12 - One Week In

    Mass (kg) - 66.6
    Bodyfat (%) - 22.5
    Lean Body Mass (kg) - 51.6
    Fat Loss (kg) - 1.9

    Entry 2 - Day 8



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  5. #5
    The Goddamn Batman InfinityBeyond's Avatar
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    Entry 3 - Day 9



    First Carb Up

    Macros were:



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  6. #6
    The Goddamn Batman InfinityBeyond's Avatar
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    Entry 4 - Day 12




    There you go; all caught up.

    I guess I'll update regularly now.

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  7. #7
    Sriracha Megadoser SideSteal's Avatar
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    IN. Good luck PSMFing!
    Training log: http://forum.bodybuilding.com/showthread.php?t=160275721&pagenumber=
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  8. #8
    The Goddamn Batman InfinityBeyond's Avatar
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    Originally Posted by SideSteal View Post
    IN. Good luck PSMFing!
    Genuinely appreciate it. Thanks man.
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  9. #9
    The Goddamn Batman InfinityBeyond's Avatar
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    Entry 5 - Day 13



    Apologies about such poor audio quality. I will do my best to make it easier to actually listen to.

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  10. #10
    The Goddamn Batman InfinityBeyond's Avatar
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    16/01/12 - Two Weeks In

    Mass - 64.8kg
    Bodyfat - 22.5%
    Lean Body Mass - 50.2kg
    Weekly Fat Loss - 1.8kg
    Total Fat Loss - 3.7kg

    Entry 6 - Day 15



    Better audio quality. If you could watch it and comment on my body fat, I'd really appreciate it.

    A Typical Week (Macros)



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  11. #11
    Sriracha Megadoser SideSteal's Avatar
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    Originally Posted by InfinityBeyond View Post

    Better audio quality. If you could watch it and comment on my body fat, I'd really appreciate it.
    Based strictly on appearance (visual estimation) I would peg you right around the low end of 20's, so in this regard I would think your caliper estimation is at least close.

    I'm curious, what are your plans AFTER the RFL?
    Training log: http://forum.bodybuilding.com/showthread.php?t=160275721&pagenumber=
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  12. #12
    The Goddamn Batman InfinityBeyond's Avatar
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    Originally Posted by SideSteal View Post
    Based strictly on appearance (visual estimation) I would peg you right around the low end of 20's, so in this regard I would think your caliper estimation is at least close.

    I'm curious, what are your plans AFTER the RFL?
    Depends on how fat I still am. I would have previously said that my aim was to begin slowly bulking again, however, after only dropping 2% body fat after two weeks, it seems I'm going to have to lose quite a lot more fat after this RFL.
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  13. #13
    Sriracha Megadoser SideSteal's Avatar
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    Also, are you going to post your training log too (workout program/etc)?
    Training log: http://forum.bodybuilding.com/showthread.php?t=160275721&pagenumber=
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  14. #14
    Sriracha Megadoser SideSteal's Avatar
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    Originally Posted by InfinityBeyond View Post
    Depends on how fat I still am. I would have previously said that my aim was to begin slowly bulking again, however, after only dropping 2% body fat after two weeks, it seems I'm going to have to lose quite a lot more fat after this RFL.
    What is your goal overall, long term?
    Training log: http://forum.bodybuilding.com/showthread.php?t=160275721&pagenumber=
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  15. #15
    The Goddamn Batman InfinityBeyond's Avatar
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    Long Term Goal

    1. Reduce body fat percentage ~15%.
    2. Slowly bulk until I am 75kg.
    3. Reduce body fat down to ~10%.
    4. Evaluate from there.

    Workouts



    It is recommended that only three workouts are done per week whilst doing an Upper/Lower split due to the low caloric intake.

    The plan was to do Upper/Lower/Upper one week.
    Then Lower/Upper/Lower the next, and so on.

    Obviously, the sprained ankle has not allowed me to do a single Lower workout until today.


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  16. #16
    The Goddamn Batman InfinityBeyond's Avatar
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    Entry 7 - Day 16



    Nothing much happens.

    Please check out: NBB Facebook Page (Replace the asterisks with the appropriate 4 letter curse word)
    And also: http://www.facebook.com/LiftingForLife

    However, if you do nothing else, subscribe to this guy: http://www.youtube.com/user/LiftingForLife

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  17. #17
    Proat Fiend adean1989's Avatar
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    Just wanted to say I've done a stint of RFL in the past for a measly 12 days (hello <15% BF) and it does take it's toll on you mentally, especially the first and last few days. I would imagine with each carb up you lose a little will power so hats off to you for committing! By the end I was so sick of meat and vegetables all I wanted to eat was cereal blah.

    Energy wise it wasn't that bad. I found myself very alert throughout the day and it was remarkably easy as I had a sort of "get up and go" attitude. Are you using lo-salt to supplement potassium by the way?
    Last edited by adean1989; 01-17-2012 at 05:41 AM.
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  18. #18
    The Goddamn Batman InfinityBeyond's Avatar
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    I use a potassium salt. It also has added calcium for some reason.

    I doubt I'll be less than 19% body fat by the end of this. It's frustrating to say the least. Alas, no-one else made me this fat, I should have payed more attention during my bulk.

    Can't say the same about my energy as you, but usually it's not too bad. Yesterday was a very low point though.

    The carb up tomorrow will be much appreciated.
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  19. #19
    rainy day in pizzaville snrygo's Avatar
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    Curious on how this turns out.

    You're too hard on yourself man! Get some confidence!
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    BTK-no excuses
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  20. #20
    Registered User Tengil's Avatar
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    Originally Posted by InfinityBeyond View Post
    I use a potassium salt. It also has added calcium for some reason.

    I doubt I'll be less than 19% body fat by the end of this. It's frustrating to say the least. Alas, no-one else made me this fat, I should have payed more attention during my bulk.

    Can't say the same about my energy as you, but usually it's not too bad. Yesterday was a very low point though.

    The carb up tomorrow will be much appreciated.
    I remember your last log. What are your conclusions drawn from that one, and what will you do different next time?

    As for this one, I'm sure you'll do fine. BUT, you're not as fat as you may think. You have excess fat, but you're not paticularly huge at all. And you don't have a double chin. That's bollocks.
    Everybody has a double chin if the push it out like you did.
    I'll be following, and good luck!
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  21. #21
    The Goddamn Batman InfinityBeyond's Avatar
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    Thank you very much for the kind words guys. I appreciate how considerate your being, contrary to common internet feedback.

    As for my last log; I look back over that now and just druel over the food I used to eat. I also realise just how foolish I was being! For a few months I was eating fairly consistently almost 4000 calories a day. As a 130lb at the time male, that was rather ridiculous. It was the ignorance of that which led to me gaining so much fat so fast. I do slightly regret eating so much so quickly, but it also psychologically helped me quite drastically.

    I stand here today, slightly chubby, but mentally healthy. That's far more important to me than having an amazing looking body, but still not having a healthy relationship with food.

    Thanks for all of the feedback guys. My next video will be tomorrow, there's not much point to an update today. My carb up is starting at three, and will end at eight. Needless to say, I'm pretty happy right now.
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  22. #22
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    Just wanted to say I will be lurking! I watched your last log (and enjoyed all the chocolate/great food you ate ) I am equally excited for the journey down.

    And backing up the points of others - you are nowhere near as bad as you think. Glad you are 'mentally healthy,' keep it up!
    If you body-build to enjoy life, yet sacrifice enjoying life to body-build, you're doing it wrong; drink that whisky kent.
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  23. #23
    The Goddamn Batman InfinityBeyond's Avatar
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    Originally Posted by SJB23 View Post
    Just wanted to say I will be lurking! I watched your last log (and enjoyed all the chocolate/great food you ate ) I am equally excited for the journey down.

    And backing up the points of others - you are nowhere near as bad as you think. Glad you are 'mentally healthy,' keep it up!
    Shortly after stopping my previous log, I ended up eating a lot less chocolate and the like. I would have a big chocolatey/sweet meal once or twice per week and would largely try to eat far more whole foods. I found a much better balance, because there's no way anybody could argue that I wasn't eating too much nutritionally lacking foods.

    Creamy pastas suddenly appealed a lot more to me, as did noodle and rice dishes. Mind you, I'm craving sweet foods the most at the moment. They are definitely my weakness.
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  24. #24
    Registered User Tengil's Avatar
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    Do you still use the BB? How much more than it's burn did you consume?
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  25. #25
    The Goddamn Batman InfinityBeyond's Avatar
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    Originally Posted by Tengil View Post
    Do you still use the BB? How much more than it's burn did you consume?
    Gave it to my Mum a few weeks before this cut, no point in using it during RFL.
    When I was bulking it didn't prove too accurate at first. I may not bother with it anymore to be honest.
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  26. #26
    ★Reaching For The Stars★ tominho7's Avatar
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    Hey man!!

    Good to see you have a new log. I also have experience with PSMF'ing. Keep strong and keep doing what you are doing because the diet definitely works, its just painful as phuck.

    Are you going to go on a more moderate diet after this?
    Squatted Everyday For 100 Days In A Row

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  27. #27
    The Goddamn Batman InfinityBeyond's Avatar
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    Originally Posted by tominho7 View Post
    Hey man!!

    Good to see you have a new log. I also have experience with PSMF'ing. Keep strong and keep doing what you are doing because the diet definitely works, its just painful as phuck.

    Are you going to go on a more moderate diet after this?
    I'm going to try to be sensible. Just go from this measly 800 calories a day, do a final 5 hour carb refeed, then try 1800 calories for a week. Maybe go up to 2000 when I'm ready. Just very slowly up the calories every week until I'm at a point where I know my maintenance to slowly cut down to about 15%. Then I'll slowly transition into bulking again, and just be far more careful this time.
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  28. #28
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    Day 19

    I recorded an update and it deleted itself, as is the occasional whim of Photo Booth. So what I did for you guys is; I recorded a second video. That video lacked any sound whatsoever, and subsequently I had to refrain from punch my stupid, ancient Macbook.

    I've decided you probably don't want to see my stupid face anyway, so I'll just tell you what I talked about.

    Wednesday - Carb Up Day:

    I appreciated the carbs a lot more this time around. Whereas before they didn't seem particularly special, I very much enjoyed the bagels. I also mourned the carbs the day after a lot more. I wish I had those carbs right now to be honest...



    Hunger:

    I have been hungrier recently, and the hunger has been more persistent. Whereas in the beginning it was fairly easy to forget about food, I’ve been thinking about it rather frequently. I’ve been visiting websites such as http://www.thisiswhyyourefat.tumblr.com/ just to look at all of the delicious foods that I’m missing out on…. Mmmm… Cookie Pizza.

    Another strange thing is my craving for more broccoli. I’m eating 200g of it a day, as opposed to the 400g a day I used to eat whilst bulking. I also grill it now, which tastes delicious. I just wish that I could eat unlimited amounts of it. I could easily pack in 300 to 400 calories worth. It’s just a shame that even broccoli has calories…

    The Current State of Things:

    Still a fat-ass. Maybe looking even larger than my last update, which is certainly disheartening. Alas, here I am:

    Front Relaxed



    Side Relaxed



    Side Tensed



    Double Bicep



    Bonus Question:

    Opinions on me possibly having gyno? Such breasts for a dude…

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  29. #29
    (Man let) me grow SJB23's Avatar
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    you could be craving a lot worse than brocolli.. its a good habit!

    As for the pictures, definitley looking slimmer, noticable from the side! and the lighting is dark and probably infavorable imo!

    Keep it up bro
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  30. #30
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    def don't have gyno, and i see some improvement. How have the lifts fared with such low cals?
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