Doug's 11% body fat or BUST Journal

[dougz]

Again, LBM is not the modifier of the protein gram allowance for the diet..

The BF level is..

I'm assuming the difference is because Lyle's protocols for preserving muscle mass while on the diet are THAT different between the 2 fat levels.. One is catagory 2, one is category 1..

[PowerManDL]

Doug you're going to know when the metabolism goes out of wack for being too lean.

The 15% value is just a ballpark estimate, not a hard rule that will apply no matter what.

If what you're doing is working, and unless you're just totally burned-out and stalling on weight loss, then just keep at it.

[dougz]

Ok, that's what I was going to ask next..

(What the signs were that my body was starting to fight the weight loss)

Thanks..

It's not the metabolism or weight loss stalling that concerned me, but the possibility that I'd start losing muscle mass, which I wouldn't really notice..

But yeah, how much damage can I do with 2 more weeks?

I'll do the full 6 weeks (2 more to go) at the same bf calculation (16%) and just make the weight adjustments, as long as the weight loss is consistent and I don't notice big energy/strength dips..

[PowerManDL]

Originally Posted by dougz

It's not the metabolism or weight loss stalling that concerned me, but the possibility that I'd start losing muscle mass, which I wouldn't really notice..

Lifts will start dropping. That's the most obvious sign.

[dougz]

Lifts will start dropping. That's the most obvious sign.

Hmm.. Yeah, that's why I wanted to keep going with the SS, as then I could have a gauge as to strength loss..

But this new program I'm doing, with leg presses instead of squats is good for me mentally and motivation wise right now.. And I still have a baseline I can refer to (what I lifted from the get go)..

My leg presses are actually increasing.. Well, I feel like I could increase them.. 360 felt heavy last week, but today I felt I could add another 25-50 lbs with not too much trouble.. I'll settle for 20, though, next time..

I also switched my bench from 3x5 @185 to 3x3 @195, seeing as how wight on the bar is more the benchmark than endurance..

[PowerManDL]

As long as you don't decrease on what you're doing, then you're fine.

[Espi]

Ah, so the 16 to 15% change puts you into category 1 which totally changes the recommendations for protein intake .. thought it would but didn't know/remember the difference was so drastic!

If the decision to go for 2 weeks more is too hard, just do another week of PSMF , then reassess & if strength/wellness doesn't decrease, go for that 2nd week as well.

[Pips]

.. 1% difference means you have to eat 125 grams of protein more?

I'm probably missing something here, cuz that makes no sense to me at all!

[PowerManDL]

You're missing the fact that arbitrary cut-offs sometimes create ridiculous values that don't always pan out in reality.

[Pips]

Or maybe there's a bug in the calculator?

If you need any clarification on the results, please check the book, which should clear and confusion.

heh.

[dougz]

If the decision to go for 2 weeks more is too hard, just do another week of PSMF , then reassess & if strength/wellness doesn't decrease, go for that 2nd week as well.

I've got no problem going the full 6 weeks.. Like I say, I don't feel like my body's fighting me.. No hunger pangs, no energy/strength dips.. I just worry about under the radar muscle loss..

I'd actually feel bad if I quit now rather than stuck it out for the whole 6 weeks.. Like I failed, or something..

And I like how I look, now, and would feel comfortable bulking form this standpoint.. I just want to go a bit further, so that I'll look the same after the water weight rebound..

Or maybe there's a bug in the calculator?

No.. No bug.. Like I say, just different protocols for loosing fat without muscle loss..

Around 15% is where the body starts to fight further fat loss, so you have to be real careful that you're getting enough protein..

[missjane]

There's no bug....Doug's right..there is a HUGE difference in protein requirements between category 1 RFL and category 2 RFL.

[dougz]

I think I'm going to play it safe and just finish this week out (so 5 weeks in total), take a 2 week break, then do a 1 month UD 2.0 cycle, then start a bulk..

With this GWF I should have enough data after 2 weeks to get an idea of what my maintenence requirements are for the UD 2.0 diet..

If I was using the "set a target, see where your weight goes, adjust" method it'd take longer, obviously..

[Pips]

328 gr protein... that's a heckuvalot of quark cheese... over 8 pints! (and a whopping 1,960 kcal to boot... ouch!)

Good luck with the 2.0 diet Dougz

[dougz]

that's a heckuvalot of quark cheese..

Never did find any quark cheese..

That dry curd cottage cheese was as low fat as I could get, dairy wise..

Tastes like pencil erasers (yeah, yeah, I've never actually eaten a pencil eraser.. But I've nibbled.. LOL)..

I have to add a fair bit of Cinnamon and Splenda, then puree the bejesus out of it in the food processor with some water to make it edible..

The egg whites and chicken breasts are preferable, but Lyle recommends getting at least 2 servings of dairy in a day, even with the daily 1200mg of calcium supplements..

[missjane]

I don't think you could have Quark on RFL...looks like too many carbs to me.

[dougz]

If it's over 5 cals per 40g serving, then yeah, it'd be a no go..

Even dry curd cottage cheese is just under the wire at 4g per 230g serving (40g protein)..

[missjane]

I can't really tell....getting different stats on different sites. Since I"ve never heard of it, I really don't know. But, the calories quoted above for it sound high....those calories are coming from somewhere???

[dougz]

But, the calories quoted above for it sound high..

They sure do.. Must be a fair amount of fat, too..

[Espi]

Depends on whether you get the full-fat one or not.
MrEspi buys the full-fat ones as a treat, but just like Pips eats 2-3 low-fat 500g 'pints' every day. As well as a quite a bit of chicken.
The low-fat one is 9gP - 4gC - 0,3gF - 55kcal/100g.
The full-fat one has 8,5gP - 3gC - 10gF - 135kcal/100g

[dougz]

Sept 02/09

Activity: Wii Yoga, 20 min brisk walk, cleaned fish tank..

Based on my concerns about whether or not I'm at 15% or not, I'm thinking about just finishing up this week (that will be 5 weeks of RFL), then taking a diet break..

First full day of GWF in a couple hours from now.. Will be interesting to see what I burned..

Diet:

375g chicken breast (3 meals)
95g spinach
100g salsa

450g dry curd cottage cheese

Supps:

200mg caffeine
20mg ephedrine
1200mg calcium citrate
450mg magnesium citrate
1 Scoop Greens+ multi
10g EFA
light salt
5g Creatine

Cals: 1160 .. F: 25g C: 20g P: 198g ..20/10/70

[Pips]

You clean the fish tank often, you must have happy fish

[dougz]

You clean the fish tank often, you must have happy fish

It's a decent sized tank (75g), with quite a few small fish, and my filter doesn't seem to do a very good job of cleaning, so....

I'd rather spend 20 min every 3-4 days cleaning than an 45min to an hour every week..

[dougz]

Sept 3/09

Activity: brisk 20 min walk x 2.

Diet:

130g chicken breast
85g spinach
50g salsa

605g egg whites (2 meals)
470g raw tomatoes

500g dry curd cottage cheese (2 meals)

Supps:

200mg caffeine
20mg ephedrine
1200mg calcium citrate
450mg magnesium citrate
1 Scoop Greens+ multi
10g EFA
light salt
5g Creatine

Cals: 1140 .. F: 18g C: 33g P: 201g ..15/15/70

[dougz]

Sept 4/09

Activity: brisk 20 min walks x 2.

Diet:

370g egg whites
60 spinach

255g chicken breast (2 meals)
340g raw tomatoes

440g dry curd cottage cheese

Supps:

200mg caffeine
20mg ephedrine
1200mg calcium citrate
450mg magnesium citrate
1 Scoop Greens+ multi
10g EFA
light salt
5g Creatine

Cals: 1140 .. F: 22g C: 23g P: 200g ..18/8/73

[Espi]

Thought at first how your 75g fish tank referred to grams! Then reminded myself that even Canucks still work with the archaic US system of gallons

[dougz]

Then reminded myself that even Canucks still work with the archaic US system of gallons

And feet, inches, tons, pounds..

Old habits die hard...

[dougz]

Sept 05/09 Week 5 of RFL

Weight: 187 (-25.5)

Good, good refeed day! Is there such thing as a bad one?

I screwed up my protein total.. I was running late for work and didn't have time to go on fitday and figure out what I needed for my non-refeed meal protein, so I had to make a guess for my last meal.. I should have erred on the side of caution.. Oh well..

It was pizza day with the guys at work, and I briefly considered combining my refeed day and free meal.. LOL

But no, I watched them eat their pizza while I nibbled at my chicken breast..

I think I'm going to start making my own pizzas when I get off this diet.. Then, knowing exactly how many calories each piece is (or way closer than a fitday estimation would be) I can be rest easy..

According to my GoWear Fit, my maintenence on a normal 24h non-WO day is 2800 cals, and 3300 on a WO day.

We'll see if this trends in the same direction for next week as well..


Diet:

365g egg whites
40g green onions
280g raw tomatoes

150g Aunt Jemima buttermilk pancake mix
1 egg
440g 1% milk
110g banana
110g blueberries

Workout

155g rolled oats
100g banana
215g chocolate milk
15g Metabolic Drive protein powder
80g Bryer's fat free ice cream

200g raisin bagels
300g 2% milk
70g organic blueberry jam
14g Metabolic Drive protein powder

100g chicken breast

Supps:

1200mg calcium citrate
450mg magnesium citrate
1 Scoop Greens+ multi
10g EFA
light salt
5g Creatine

Cals: 3120 .. F: 38g C: 516g P: 188g ..18/8/73

Workout

Leg Press

90x8
180x6
270x5
360x4
390x8x3

Leg Curl

80x8
100x8
120x8x2

Bench Press

BARx5
95x5
145x3
165x2
195x3x3
145x7

Lat Pulldowns

"10"x8
"12"x8x3

Single Arm Lateral Cable Raises

"3"x8
"4"x8x2

Biceps Barbell Curl

50x8
70x8x2

Tricep Pulldowns

"12"x10
"15"x10x2

Back Extension

10x3

Hanging Chair Raises

10x3

[kfisherx]

Doug... just catching up on all the logs and am very happy to see that you are making such good progress! It seems all those millions of questions you were asking in the beginning were a good thing.

WTG!

[dougz]

It seems all those millions of questions you were asking in the beginning were a good thing.

Be prepared, I always say..

Even then I manage to screw something up.. LOL

WTG!

Thanks!

I'm just about there..

Time to reread Alan's culking articles..