Post: #251

(05-17-2017 10:44 AM)samsamsam Wrote:  On refeeding. Keep fats and sugars low is what I have always read. I usually eat pizza. I have been reading and people say pancakes are good. Pasta, rice, sweet potatoes. Bagels.

I have access to pancakes and rice and pasta. What else can anyone suggest. Would be nice to eat something tasty. I read somewhere chips are ok. And regardless of what your dieting caloric intake is daily, for the refeed I read eat 20 to 50 percent more than your normal maintenance calories. One G protein per pound and keep fats low. And skip veggies to allow for faster absorption.

Coming up on a refeed and would like to do it better than I usually do. But give me some taste maybe pancakes and peanut butter? I heard fruit is not the way to do because of the fructose. Also, I read 3G per pound for refeed. I'm around 180. So 540 grams.

Thanks.

Chips, pancakes, pasta (sauce), and pizza are all very high fat. Not recommended for a "clean" re-feed.

Baked potatos (sweet/white), bagels, rice (brown/white) pasta (red sauce) can make for a cleaner carb-up.

My favorite go to carb-up was spaghetti with homeade (lo fat) red sauce with shrimp. Suchi is also a winner, as long as you stay away from the deep fried rolls and mayo sauces.

Also - unless you are very lean already and fully glycogen depleted,
540gms seems like a fuckton of carbs at 180 lbs. As a point of reference, I am 205#/14% and would target ~350 gms on a carb refeed. That's a ginormous plate of pasta, btw. Happy times...

Post: #252

Jack_smith,

Thanks for the input. What is your spaghetti sauce recipe if you don't mind sharing.

Trying to do this right.

Thanks.

Post: #253

One of the things I did for past refeeds was to get a batch of frozen bread loaves at the store and bake them in the oven. Quite a few of them are very low in fat while being insanely high in carbs. I think the one I used was only like 2 grams of fat per 200ish grams of carbs.

Then you don't have to get any sort of special spaghetti sauce, just make your several servings of pasta for spaghetti and smash a whole loaf of bread. The bread dough takes a lot of the guesswork out of it and it's easy to eat a lot of it. The limit for sugar is under 100 grams for most folks (fruit sugar is 50 gram limit which is why fruit is not recommended, it's easily stored as fat).

Post: #254

I think I'm going to do the RFL diet starting tomorrow and see if I can last 2-3 weeks. It will be the RFL+A diet tho because I won't stop drinking. I don't have that much willpower but I will only drink hard alcohol and wine.

I expect to lose some strength but I have no idea how much. My goal is to lose 10-12 pounds of fat and I'm willing to go a full month if I can hack it.

Post: #255

...

(05-23-2017 11:26 AM)Abe Lincoln Wrote:  I think I'm going to ....

see if I can .....

I won't stop drinking....

I don't have that much willpower....

...if I can hack it.

When my sons use this kind of language, the language of failure, it makes me want to bitch slap them...

Post: #256

I don't know what your sons have to do with my RFL attempt but the reason they are failures is because of their actions. As they say, actions speak louder than words. I suppose if you are having success in steering them from being failures by policing their use of language ... I won't argue with that.

I'll report back in one week regarding weight loss. So far it's been smooth sailing. The calorie restriction is pretty extreme tho -- about a 1500 cal daily deficit.

Post: #257

Hey, after reading the progress reports on here over the past few years I've decided to dedicate myself to a month of RFL as well.
After a rather severe kickboxing injury last year I had gained a lot of weight/fat, started going to the gym as soon as the injury stopped bugging me.

Starting stats:
6'5, 214lb at 20+% bodyfat

After 2 months of eating healthy and going to the gym following no strict diet plan it dropped down to about 196 pounds at an estimated 18% bf (caliper).
It's not that I necessarily started plateauing but the idea of dropping those last couple of percentages before the summer festivals start made it a pretty easy decision.

Food intake is and will be pretty much the same on daily basis, with RFL recommending 200g of protein a day;
440 kcal, 88gr prot shake
440 kcal, 92gr prot turkey
132 kcal 16gr prot spinach
Multivitamin (with fish oil)
Fibre supp
Usually I'll add another 100kcal one way or another (cappucino).
After calculating my daily calorie needs, which added up to in the 2900-3000 range, this means I'll be at a deficit of about 1900kcal/day.

Since I still seem to be enjoying some rookie gains I have not changed up my workout routine yet, mo: shoulders, tu: back/traps/biceps, th: legs, fr: chest/triceps.
Should I change up anyway or will I be fine doing this as long as I feel fine doing it?
Also, another question, I did not do a refeed for the first week, and only one free meal, should I add in a refeed for tomorrow just to be safe?

Progress:
Day 1: 196lbs at an estimated 18% bodyfat
Day 8: 189lbs at an estimated 16% bodyfat (current)

Post: #258

After one week I dropped from 185/186 to about 182/183. I didn't stick 100% to the diet with alcohol intake and carbs a few times.

This week I will attempt to be more strict. I am going to get a DEXA scan at the end of June out of curiosity. I'm guessing that I'm 15-16% now and I would like to be 10-12%. I can *barely* see my abs now and I think at 10% they will be pretty visible at all times.

Post: #259

Down another 3 pounds to 180. woo! Five more and I'm good. RFL-> keto for the long term. I would like to gain another five pounds of muscle and then maintain 180-185 at 10-12% fat.

One thing I noticed is that fasted workouts are not worth it for me. I'm much weaker so I can't lift as much or as long.

Post: #260

(06-07-2017 05:15 PM)Abe Lincoln Wrote:  Down another 3 pounds to 180. woo! Five more and I'm good. RFL-> keto for the long term. I would like to gain another five pounds of muscle and then maintain 180-185 at 10-12% fat.

One thing I noticed is that fasted workouts are not worth it for me. I'm much weaker so I can't lift as much or as long.

You can have a piece of hard candy like a jolly rancher before lifting. That was what Hannibal told me. Or just pop a caffeine pill that is what I do.

Post: #261

(06-01-2017 09:23 PM)Abe Lincoln Wrote:  After one week I dropped from 185/186 to about 182/183. I didn't stick 100% to the diet with alcohol intake and carbs a few times.

This week I will attempt to be more strict. I am going to get a DEXA scan at the end of June out of curiosity. I'm guessing that I'm 15-16% now and I would like to be 10-12%. I can *barely* see my abs now and I think at 10% they will be pretty visible at all times.

The diet is an effective bludgeon to get down to 15% bodyfat in a hurry, but once you go past 15% you have to jack up the protein intake as you would no longer be a category 2 dieter.

Category 1 dieting is brutal and generally a shitshow that I do not recommend. The better approach to dieting down to 10% bodyfat revolves around calorie counting, intermittent fasting, or perhaps a pure ketogenic diet. At my absolute leanest, the approach I took was by eating massive amounts of meat, moderate to low levels of carbs and fasting for 12-16 hours most days with high levels of activity.

I have never tried a pure keto diet for longer than two weeks so I can't comment much on that, currently experimenting with my own modified version of the potato diet to see if I can potato my way to 10% bodyfat in the most hilarious and cheap way possible.

If you can barely see your abs, you're probably still at 20% bodyfat. Most folks are fatter than they think they are.

You'll probably be good to go as a category 2 dieter for another three weeks or so. This is especially given since you are currently RFLing so you're not holding onto any water weight (bloats up fat stores and makes you look fatter).



Fat calipers can be misleading.

Post: #262

Thanks for the advice Hannibal. Soon I will follow your approach of lots of meat and low carbs. It's easy to follow and I love meat. I'm still avoiding straight cardio and working out with heavy weight 2-3X a week.

I'm happy to say that today I weighed 178 so progress has been slow and steady. I have been doing intermittent fasting (skipping breakfast). Unfortunately I will be pretty light by the time I have a visible six pack without flexing. Probably 170 ... sounds so small and girly :/

Once I can pich little to no fat on my stomach I'll call it a day and maintain that. Eating at a caloric deficit is brutal mentally. My hats off to people who do it for months in a row!

Post: #263

When you go to your next phase of dieting, don't be scared of some cardio. Eating massive amounts of meat spares muscle tissue so you're a lot less likely to lose muscle mass while performing cardio.

Don't be surprised if you "bonk" soon into it though.

High intensity cardio (ie you can only do it for 10 minutes) and walking are good staples.

Post: #264

I'm back on the rapid fat loss diet train again. I got up to 165 LB this spring from working every day and getting virtually no exercise. Today is 8 days on the diet.

My starting weigh in was 74.6 kg (164.5 LB) and I'm down to 72.8 kg (160.5 LB).

I was hurting on Monday. Fine walking around, but had next to no energy when I went for a jog, so I upped my calorie intake slightly. I'm now fully functional, but still showing weight loss progress.

I've been eating mainly meat, a bit of fruit and all the non-starchy vegetables I can eat. Today is carb-recharge day.

One area that I've struggled in the past was enjoying my end of day wind-down routine when cutting weight. I usually like a beer or two in the evening (not every evening, but many), just because it's nice to sips something fizzy. I've substituted mineral water instead. No calories and to me, there's no difference in the relaxation in brings. I'm not planning to give up beer, but as I continue in life, I may stick to once a week as a treat, rather than a more regular part of my routine. I can drink whiskey instead any other day I want to drink. Sure, high calorie count, but no high carb quantity.

Post: #265

I did a full two weeks on the diet before I had to take a break on account of running an immersion language program where I cook and eat with the kids. There's a good amount of carbs involved.

So, to maintain progress, I've simply been restricting my caloric intake these two weeks. I binged the first night and then realized that I didn't want to backslide on my progress. I've been pretty strict since and have dropped another kilogram (2.2 pounds) since the first week of the program begin 9 days ago.

My total progress in 21 days has been a drop of 3.1 kg (6.8 LB) or about 0.15 kg (0.33 LB) per day. My goal is to drop another 7 kg (15.5 LB). At my current rate of progress, I should be pretty close to that goal by the end of the summer. In 3 days, I'll be able to go back to the RFLD for a 5 week stretch, so progress should either be maintained or improved, unless I hit a sticking point.

Post: #266

/thread-68678.html

That's a thread I'm doing, I have lost 27 pounds since the beginning of june.

Post: #267

(07-17-2018 07:50 PM)godfather dust Wrote:  /thread-68678.html

That's a thread I'm doing, I have lost 27 pounds since the beginning of june.

That's a daily loss of 0.56 pounds. That's impressive, much stronger than my rate of 0.33 per day. Of course, my starting weight was 165, not 275.

I wouldn't want to push for a fast daily loss rate. Based on how hard it has been to move my body when exercising during this process, I think I've reached an optimal balance of achievement versus daily function.

Post: #268

Suits my OP was wrong I actually had an initial weight of 283 down to 256.

Also my physical activity/excercise level has always been a high percentile but I was engaging in extreme gluttony. The weight is flying off now that I'm conscious of what I'm eating.

Post: #269

(07-17-2018 11:31 PM)godfather dust Wrote:  Also my physical activity/excercise level has always been a high percentile but I was engaging in extreme gluttony. The weight is flying off now that I'm conscious of what I'm eating.

I've been fortunate to never put on significant weight, never 20-25 LB above what I should be, but I spent a lot of my life hardly eating healthy. I major focus of the last 18 months of my life has been learning about food, what is healthy and what is not.

I'm now cooking a lot of new things at home that I never did before and incorporating great ingredients that I never considered previously. I always cooked a lot at home, but I didn't cook with health in mind. Now I'm very conscious what I'm putting into my body and what its impact is going to be on my dietary health.

Post: #270

Starting in a couple weeks I'll be on a bulk and lifting hard for about 2 months, then I'm planning to basically eat nothing except vitamins and other essentials for the next month to give my physique some definition. I think it's better to do things in extremes, I see no point in being on a lame diet for 6 months when I could just do this. I generally eat good in so I'm not going to rebound into a shit diet after this or anything.

Post: #271

Been doing this for a few days now, it's fucking killing me energy wise. I only plan on doing this for 10-12 days total, I hope a feel better tomorrow. It's similar to the feeling of when you haven't slept for like 2 days.

I'm eating roughly 1000 calories a day through shakes, protein bars (low fat) and about 1/2 a Gatorade. I've been eating enough carbs to not enter ketosis, I've had problems with keto rash if I do it for too long although the keto diet is really good outside of the first couple days.

I'd like to lose 6-8lbs of fat so i'll probably be able to continue for as long as it takes then have a clean diet for a couple months and lose some more.

Post: #272

I got back into the gym about 4 months ago. Had a beer gut from being lazy and drinking to excess every Friday and Saturday.

My diet has consisted of greek yogurt mixed with honey, oatmeal, and cinnamon for breakfast, 3 peanut butter sandwiches for lunch, and a protein shake with chicken breast with steamed broccoli for dinner.

My dinners were mixed up between the chicken breast and broccoli and ground beef mixed in with numerous ingredients with rice or another green vegetable.

My weight has stayed constant over these past 4 months, however, my body fat has drastically dropped.

Been going to the gym 4x a week making sure I trained hard and smart. Body is much more toned, gained a lot of muscle mass, and lost a lot of fat.

Every body is different, but this has been showing me tremendous results over this short time span.

Post: #273

I've been doing this since new years (4 weeks)

1000 Cals a day, mixed with a 20 hour fast as I only eat those 1000 cals in a four hour window.

2 meals, carbs for breakfast, no carbs for dinner (lean meat and veg)

Weights and running ok

7 kilos or 15 pounds in 4 weeks.

Very efficient because its combining the keto, with fasting I think.