What I Ate

Justin_Time

Orange Belt
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I am a keeping this log for motivation. In the past once I have givven in to a day or two of indulgence I go off the deep-end for weeks on end until I realize the damage. Today after a weekend of Thanksgiving feasting I found myself wanting to continue the party and order a pizza for breakfast, I resisted thankfully. So heres to accountability!

Goals:
Short term: 185lbs for a week in Miami (OCT 26)
Long Term: 10% body fat at 190lbs

Stats:
6' and 23 years old
OCT 12
16% BF (give or take) @ 193lbs


currently running the RFL diet till OCT 26
Started RFL on sept 28 @ 205lbs
ended on October 25 @ 184

Now I'm just eating sensibly trying to get strong and stay around 190.

Here is my Training Log/
 
I'm spending the day on the couch recovering from the weekend's festivities.

6 fish oil caps
6oz baked pork tenderloin
2 scoops protienz
3 fat free kraft singles

Calories: 660
Protein: 116g
Fat: 16
CHO: 7
 

Morning Weight: 190.2lbs

Pretty busy day today, lifting, school work, class, some more work.

2.5 oz Turkey breast
5 Fat-free kraft singles
2 large cups of black tea
1 large Americano
14 oz Chicken breast
1 serving whey isolate
1/2 Gatorade (peri workout)
6 fish oil capsules
large cucumber




Calories: 1000
Protein: 155g
Fat: 21g
CHO: 25g




 
Morning Weight: 189lbs


1 lb of pork tenderloin
5 fat-free kraft singles
1 large coffee
1 large Americano
6 fish oil capsules
1 scoop Whey isolate
half a jar of pickles
cucumber
baby spinach

Calories: 900
Protein: 155
Fat: 26g
CHO: 10g

 
First I was like wow 900 calories then I was like oh RFL that explains it. We are the same height with the same weight goal. I will be watching your progress closely.
 
I did have a lifting log, I let it go a while ago. I will definitely restart once I finish the RFL diet, and start being able to work on my strength.
I was on Starting Strength for a few months and worked up to:
Squat: 290 lbs
Bench: 190 lbs
Press: 135 lbs
PC: 82 kg
DL: 175 kg

Right now my lifting is very very boring. I chose a decent weight and see how many reps I can do each week. I find it very hard to train with ANY intensity on the RFL, so I've had to sacrifice my strength for short term fat loss.

TUESDAY
Squat: 3 sets x as manny reps as I can handle of 225 lbs
Press: 3 sets x as manny reps as I can handle of 115 lbs
PC: 5x3 of 60 kg

FRIDAY
Squat: 3 sets x as manny reps as I can handle of 225 lbs
Bench: 3 sets x as manny reps as I can handle of 165 lbs
DL: 1 set x as manny reps as I can handle of 140 kg
 
Morning Weight: 187.5 (at this rate I'm gonna smoke my goal of 185 by the 26)

8am - Large coffee
1pm - Large americano
4:25pm - 7oz pork tenderloin, 1 serving whey isolate
7pm - 7oz pork tenderloin, 1 serving whey isolate, half jar of pickles

Calories: 900
Protein: 155g
Fat: 23g
CHO:9g
 

Morning Weight: 187

Forgot to eat something before the gym, exceptionally bad workout among shitty RFL lifting sessions.
11:30am - half a gatorade diluted in water (peri-workout)
1:15pm - 1 scoop of whey isolate
REFEED BITCHEZ!
3pm - GIGANTIC VEAL SANDWICH (Calinfornia Sandwiches, for those in the know)
3:50 - 3 handfuls of Doritos, 1 SCOOP WHEY ISOLATE
5:45 - 3 yellow potatoes, roasted with tons of ketchup
7:30 - 1 tub of Ben and Jerry's Froyo cherry garcia



Calories: around 2000
Protein: 150
Fat: ??
CHO: 300+


 

Morning Weight: 190.4

2pm - 7oz chicken breast, 1 scoop of whey, spinach, 2 fat free kraft singles, 4 fish oil
8:30 - 7oz chicken, 1 scoop whey, 2 fat free kraft singles, 2 fish oil

Calories: 850
Protein: 156g
Fat: 15g
CHO: 11g
 

Morning Weight: 188

2pm - 7oz chicken breast, 1 scoop of whey, spinach, 2 fat free kraft singles, 4 fish oil
9pm - 7oz chicken, 1 scoop whey, 2 fat free kraft singles, 2 fish oil

Calories: 850
Protein: 156g
Fat: 15g
CHO: 11g


 
What's RFL? Rugby, or some diet that is awesome when paired with Wii Fit?

*thanks Google*
 
Damn dude im not sure how you can handle just taking in around 1000 cals.

I would feel horrible, seems like you are getting results though and able to handle it.

How long you plan on trying this program out? Seems like a short term type diet plan
 
Damn dude im not sure how you can handle just taking in around 1000 cals.

I would feel horrible, seems like you are getting results though and able to handle it.

How long you plan on trying this program out? Seems like a short term type diet plan

Its not as bad as it seems, I went from eating 3000-5000 calories a day right into this diet. I feel fine with a few coffees throughout the day, the only thing is that I find it almost impossible to train and my strength really plummeted. I've been on it for 3 weeks not and have gone from 203 to 187. I do plan on sticking with it for another week and then look forward to regular eating and training.
 
I see how it works now, I guess when you are done with next week the plan would be to just find your maintenance calories so you can stay at the lower weight but still build the strength up.

Seems like a rapid loss for sure like the name says, I guess it works if you stick with it.

good job and good luck with the next few weeks
 
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