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A.non1
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2015/02/04 17:15:52 (permalink)
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My RFL Journey

After a lot of reading and a lot of asking questions I have settled on rapid fat loss.

Yes it may seem a quick fix but being the fat guy for years is no longer what I want, step 1 is to drop as much fat as possible  for summer.

I am using this as a log to mark my progress so please I don't need input of what I am doing is right or wrong.


I will be following the book as much as I can and working out as much as I can, the book recommends 2 times a week but i will be aiming for more so long as performance or recovery don't become affected.

Daily diet is around 1000 calories based on the formula in the book, I will be using chicken breast and whey protein shakes with some brocolli and other green veg.

Training will be based on push pull legs rather than full body workouts.

Glad to be here and hoping for some good progress.
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A.non1
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Re: My RFL Journey 2015/02/04 17:21:53 (permalink)
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Day 1- 04/02/2015
Weight- 108.3kg
 
Training- Pull1
Deadlifts 2 x 8 @ 80kg
one arm DB row 2 x 8 @ 80kg
Close grip machine row 2 x 8 @ 70kg
lat pulldown 2 x 8 @ 50kg
Incline DB curl 2 x 8 @ 12.5kg
Cable curl 2 x 8 @ pin8 on stack
hammer curl 2 x 8 @ 10kg
 
Bicep weights felt a tad light so will up them on the next pull1 day.
 
Opting for push/pull/legs x 2 at low volume as you can see.
 
Yet to decide on cardio but with so little calories I doubt it.
 
Plan is to run 6 weeks, 2 weeks at maintenance then re asses.
 
Diet-
Meal 1- 200g chicken breast & brocolli
Meal 2- 2 scoops whey
meal 3- 200g chicken breast & brocolli
Meal 4- 200g Chicken breast & brocolli
 
Approx 185g Pro, trace carbs & fats.
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A.non1
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Re: My RFL Journey 2015/02/05 16:09:45 (permalink)
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Day 2- 05/02/2015
Weight- will be weighing in weekly, daily fluctuations can sometimes put me off.
 
Training- Push1
Press/flye/press/flye as warm ups
Incline DB press 2 x 8 @ 35kg
BW Dips wi forward lea 2 x 8
Machine bench press 2 x 8 @ full stack(will need to rotate this out)
DB flyes 2 x 8 @ 17.5kg
DB shoulder press 2 x 8 @ 27.5kg
Tricep pressdowns 2 x 8 @ full stack(probably up reps here)
EZ bar upright rows 2 x 8 @10kg each side
Lateral raise 2 x 8 @12.5kg
 
Diet-
12pm- 200g chicken & brocolli
3pm- 2 scoops whey
6pm- 2 sccops whey
8pm- 2 scoops whey
 
With such a reliance on whey im going to look into a greens drink, or put some spinach, water & ice into my nutribullet blender 2/3 times per day.
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IconWldn
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Re: My RFL Journey 2015/02/05 20:50:40 (permalink)
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Welcome mate.

Out of interest, what's your current stats and training history??
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Re: My RFL Journey 2015/02/05 22:15:59 (permalink)☄ Helpfulby The_Lone_Wolf 2015/02/06 09:25:46
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I did lyles RFL and got good results physically. Mentally not so much.

Stick with it though, only advice I can give is get your omega3's in and plan your entry back into the world of normal eating, because before you know it, you've eaten a small child that smelt of popcorn.. police are out searching and your at home back to the weight you started at!

Only kidding about the child...




It was a cocker-spaniel

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
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A.non1
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Re: My RFL Journey 2015/02/05 23:00:30 (permalink)
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IconWldn
Welcome mate.

Out of interest, what's your current stats and training history??


Current stays are weight about 110kg, bodyfat at least 30%, training on and off for around 3 years now.

I've previously been in decent shape but not close to stage ready, I have a bad relationship with junk food so hoping this helps me mine away from that too.

I plan to reverse diet back up slowly 100 cals at a time slowly introducing carbs pwo then peri workout and so forth.

Missed my last shake today so cals even lower. Will
Make sure I get 4 meals/shakes in tomorrow to ensure protein goal
Is hit.
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A.non1
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Re: My RFL Journey 2015/02/06 09:23:45 (permalink)
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Added 250mg Dhacks DNP this morning, just going to run it for 7 days then I will refeed/free meal on valentines day since im being forced out, hoping it will give me a little boost kickstart to see changes and that in turn should keep motivation high.
 
Legs later today.
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Re: My RFL Journey 2015/02/06 17:49:11 (permalink)
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Held up at work so moving legs to tomorrow morning, will be fuelled by crispy coating chicken fajita wraps(free meal) tonight.
 
Diet today has been:
12pm- 200g chicken handful spinach
2pm- 2 scoops whey
7.30pm once home from work- chicken fajitas.
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A.non1
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Re: My RFL Journey 2015/02/07 10:47:17 (permalink)
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Short n sweet leg session this morning.

Back squat-
Warm ups
100kg x 12
120kg 10
120kg x 7 felt strength start to wobble and no spotter so thought better safe than sorry.

Hammer strength ISO leg press
140kg each leg x 12 x 3 sets

Db sldl
4 x 12 @ 20kg really focusing on the stretch and mind muscle connection.

Leg extension-
3 x 12 @ stack

Calf raises-
3 x 20 @ 116kg

Not due to eat til 12pm so energy and strength was lacking a little. Was hoping not to take a diet break for 6 weeks but 2 weeks in and can feel intensity starting to drop. May have something to do with the DNP.
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A.non1
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Re: My RFL Journey 2015/02/07 19:38:49 (permalink)
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Went a little hour walk this afternoon due to not having bt sports to watch the football, cardio is cardio so I'll take that.

Decided to drop the DNP for now, 2 days in and the sweats were just a pain in the arse, and shouldn't need it anyway I just get impatient.

Today's food-
2pm- 2 scoops whey
7pm- 500g chicken & lettuce

Need to make sure I take in more protein before I waste away. Seem to be adapted as hunger isn't really an issue.

Rest day tomorrow.
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A.non1
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Re: My RFL Journey 2015/02/08 10:24:50 (permalink)
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Rest today so spending it with the family.

Weight this morning 105.1 kg.

I have been walking 15mins to the gym and 15 mins back the past 2 sessions so will keep this up next week aswell providing the weather is dry.

In for pull2 tomorrow morning.
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Re: My RFL Journey 2015/02/08 10:28:28 (permalink)
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Looking for some advice if anyone is reading?

Should I refeed now or should I keep going til weight loss starts to stall then refeed to break through?
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Re: My RFL Journey 2015/02/08 12:07:07 (permalink)
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Don't have the experience to help mate - sorry.

Got to say the cals and eating are crazy low. Don't understand how you aren't hungry constantly.
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Re: My RFL Journey 2015/02/08 18:14:58 (permalink)
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I am using dhacks ultraburn which contains sibutramine so likely that will help with hunger.

Today has actually turned into a 24hr fast, last meal around 7ish last night and haven't aye at all today.

Had a diet coke after swimming n a fanta zero just now.

Will hit up some chicken washed down with whey in about an hour.
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Smokey87
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Re: My RFL Journey 2015/02/08 19:04:00 (permalink)
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yeah this diet seems crazy id be bits of fluff i found down the back of the couch by now!
Im a big beliver in carb back loading its worked well for me in the past currently on a IIFIYM sort diet. Losely based...
Il keep popping in. My Journal is currently in the SUC it will be moved in the journals after the SUC.

 
 
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Re: My RFL Journey 2015/02/08 21:08:20 (permalink)
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It is an extreme diet, but extreme circumstances call for extreme measures.

I am hoping the start and end pics will worth the wait, but far too early to tell.

I do also expect some muscle loss but in all honesty I am
Happy to lose a little muscle to get lean then add it back on from a better position.
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Re: My RFL Journey 2015/02/08 22:00:42 (permalink)
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Ok so fasted 25 hours on just water and calorie free drinks.

Sat down to 500g chicken, and some shredded lettuce, and 2 scoops whey. In the end couldn't get the whey Down so 1 meal isn't going to work, will be back to 3 or 4 tomorrow between 12-8.

Tempted to throw in a high volume pull session tomorrow but will asses how energy etc is on the walk to the gym.
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Re: My RFL Journey 2015/02/08 23:05:18 (permalink)
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Lyle recommends adding in from 5-30g carbs 10min before training to help maintain intensity. This just brings your blood glucose back to normal ranges and helps the brain send clearer neural signals to the muscles which it struggles to do on this diets. This only adds between 20-120 kcals and will all be used during the workout anyway so is a good thing to think about doing. High glucose, think sports drink etc

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
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Re: My RFL Journey 2015/02/09 06:52:20 (permalink)
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*animal*
Lyle recommends adding in from 5-30g carbs 10min before training to help maintain intensity. This just brings your blood glucose back to normal ranges and helps the brain send clearer neural signals to the muscles which it struggles to do on this diets. This only adds between 20-120 kcals and will all be used during the workout anyway so is a good thing to think about doing. High glucose, think sports drink etc


Would you still take this in even if you felt it wasn't needed? To me it would just be un needed carbs and cals just now, maybe later into the diet it will be something I will utilise.

Planned refeed for This Friday.

Off for a pull session in a bit.
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Re: My RFL Journey 2015/02/09 11:59:11 (permalink)
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Fair play to you mate, this protocol is extreme but it does work. 

Bodybuilding Warehouse Rep.
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