Activity: 1 hour of Wii yoga and balance exercises. Brisk 20 minute walk.
Weight: 199 (-13.5)
Hmm.. I keep eating like I'm a higher LBM (averaging 215g of protein per day)..
I did adjust for protein once already, according to the main courses (chicken breast, etc), but I'm forgetting to factor in protein content of side dishes (salsa, spinach)..
I need to adjust for 160 LBM as of today (still 2 more meals to eat), side dishes and all..
Diet:
9.1 oz chicken breast (2 meals)
80g picco de gallo
75g spinach
it's amazing you are keeping up the workouts with that low of a calorie intake. Is the tank running on empty?
I would think your body would be very resistant to doing any lifting.
Awesome though, I am starting to study into how to do the RFL myself. I can't afford to buy any books or anything right now, so I'm trying to study out the program.
I've been gleaning from your logs.
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If you weren't born drop dead gorgeous, be thankful for the opportunity to develop character first.
You really CAN'T do RFL without reading and truly understanding it. You need the book. The plan is different for everyone, dependent upon each person's BF, weight, etc.
Activity: 45 min Wii Yoga, balance exercises. 20 min walk, WO..
Diet:
10.5 oz chicken breast (2 meals)
60g spinach
150g 1% cottage cheese
23g whey protein powder
* I hate using the protein powder, but I want to get the dairy content in, but can't add more cottage cheese because of the high carb grams (7-8g per 150g serving).
480 ml Gatorade
30g whey protein powder.
WORKOUT
* Finally getting this part right, after 2 weeks..
150g 1% cottage cheese
23g whey protein powder
Supps:
3 Metaslim tablets, plus 1200mg caffeine
1200mg calcium citrate
450mg magnesium citrate
1 Scoop Greens+ multi
10g EFA
light salt
5g Creatine
Cals: 1250 .. F: 25g C: 50g P: 202g .. 18/16/66
WORKOUT
SQUAT
BARx5
95x5
145x3
215x2
235x5x2
235x4x1
215x7
I failed on my last one.. First time I've done that.. I mean, I've pushed out some pretty fugly final reps, but I've never had to lay it on the cross bars before..
* I hate using the protein powder, but I want to get the dairy content in, but can't add more cottage cheese because of the high carb grams (7-8g per 150g serving).
480 ml Gatorade
30g whey protein powder.
Your food is inspiring, Doug.. the protein... the calories... really should make fast progress, rooting for you!
Activity: Nothing much at all.. Cleaned the fish tank..
Having real hunger pangs, today..
Dunno whether it's because I haven't been taking the ephedrine or not (I ran out a couple days ago, and am waiting on an order of it to come in this week)..
Still haven't had any extra snacks of celery or anything, but I'll probably have some right before I go to bed tonight..
Of course my wife makes rhubarb crumble....
But I'm staying strong (well, stupid, according to Lyle, and others)..
The refeed approacheth..
Finally got some egg whites and dry curd cottage cheese in at the store..
Not as tasty with just cinnamon and a bit of Splenda (as opposed to chocolate protein powder), but at least I can have more of it..
I'm going to have it with some cocoa powder tonight.. I have the carb room from just eating spinach on the side with my chicken all day..
Saw your Q on Lyles 'nice' (no more really nice) forum.
In my (not so humble ) opinion the main thing is to let go of your current routine & adopt the recommended RFL-routine ... just lift 2 times a week (not 3!)
Afterwards, really do another routine as doing the same routine for almost a year would drive everyone insane.
For me.. at least half of the fun I have with training is to predetermine my exercises & weights (never pre-set reps, only weights) & then assess what happened afterwards. Not sure if the SS-program allows you to do this.
You're making alot of positive head way. Keep it up for as long as you can. I know you said that you're burning out. But, I don't think that you should be too surprised that what you're doing is going to play with your emotions. You're depriving yourself of essential nutrients and its going to dramatically effect how you feel.
You're doing well. You're eating at a lower deficit than I could maintain. Keep it up as long as you can!
You're depriving yourself of essential nutrients and its going to dramatically effect how you feel.
!
How so? He's getting more than adequate protein, sufficient good fats & presumably taking a multi-vit to fill in any gaps from somewhat lower fruit & veggie intake. How is this depriving him of essential nutrients?
How so? He's getting more than adequate protein, sufficient good fats & presumably taking a multi-vit to fill in any gaps from somewhat lower fruit & veggie intake. How is this depriving him of essential nutrients?
OK, perhaps "essential nutrients" wasn't the right choice of words. But dieting, especially on a severe deficit, isn't a healthy and fun thing for your hormones. In the long term losing the fat is good. But in the short term dieting is not healthy.
Woohoo! Refeed day! Tried out the RFL-approved WO routine, as well..
It felt good.. Not as draining doing leg presses instead of squats.. I feel tired out, but not wrecked.. I'll try to step it up a little bit next time..
No EC stack today.. I read in UD 2.0 that it's not conducive to a good carb load..
Woohoo! Refeed day! Tried out the RFL-approved WO routine, as well..
It felt good.. Not as draining doing leg presses instead of squats.. I feel tired out, but not wrecked.. I'll try to step it up a little bit next time..
No EC stack today.. I read in UD 2.0 that it's not conducive to a good carb load..
Are you being all crabby? I would not be fit to co-exist with.
Nope, not at all..
Like I say, the EC stack helps alot with hunger and energy levels, as does eating 5 meals a day, and drinking plenty of tea..
And whenever I feel like slipping, I just look at the calander, where I have my next refeed day circled in red, and tell myself I'm a big %$#@ pussy if I can't wait that long, and to man the %$#@! up!!
That does the trick nicely..
Looking in the mirror and seeing the results helps alot, too..
20 min walk, Wii yoga, Wii kendo (probably over did it on this.. LOL Can't wait till my GoWearfit shows up, and I can see what I'm burning doing this stuff..).
Diet:
8.75 oz chicken (2 meals)
80g picco de gallo
375g egg whites
60g picco de gallo
470g dry curd cottage cheese (2 meals)
Supps:
200mg caffeine
24mg ephedrine
1200mg calcium citrate
450mg magnesium citrate
1 Scoop Greens+ multi
10g EFA
light salt
5g Creatine
)
) opinion the main thing is to let go of your current routine & adopt the recommended RFL-routine ... just lift 2 times a week (not 3!)
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