Really late to the party here… like 3 logs late or something lol, but solid work man. That RFL stuff sounds crazy. You already look pretty lean in recent pics so it’ll be interesting to see what kind of beastmode results you get form something as serious as RFL.
P.S. I knew you were full of shit about the Jack3d/vodka haha
Happy New Years Greg 
Thought i would stop in since i knew you were doing RFL as well. How often do you lift/do cardio and how active are you on a normal day? I am just wondering because day 3 for me had me crawling through the gym. But i lift everyday for the most part and am decently active during the day. Cant wait to see the pics.
I had an awesome NYE etc. Greg, thanks. Also eagerly awaiting yours and bugs RFL results, definitely seems like something I could see myself doing in the future if my bodyfat got to my “allowed limit” whilst gaining, you two to go from lean to stupid-lean
[quote]Spidey22 wrote:
On a serious note, you are a real inspiration. I’m 20 and in college, so life isn’t all to hard for me, but stuff seems to pile on sometimes (academics, job, family obligations, long-distance relationship, ect). It helps to see someone like you being a newly-wed, getting a new job, dieting while staying social, and STILL dominating the gym, kind of helps me get my head on straight when I’m trying to puss out.
[/quote]
^ THIS. Also, 20, University, academics, job, relationship etc. Your still killing it, so can I…
Ink- hahahaha I think I have one or two abs showing lol… Good looking dogs buddy, you just get those two?
Spidey- Dang, thanks for the kinds words. Thats means a lot my man. Just keep your head on straight and do things your passionate about at 110% and you’ll be good to go.
Matty- Wouldnt that be awesome? Rematch… and we’ll win again! hahaha. I already told a few of my buddies that I’m picking NY to upset GB this week. (now lets just see if it happens) Where has that running game been all season? Looks like Jacobs finally decided to put his big boy pants on.
Big Mac- hahaha dont worry about being late, you havent missed much. The RFL is pretty legit man. Its rough (although this time is easier than the last because I’ve been more creative with my food choices) Glad you didnt take me serious about that jack3d and vodka, i thought someone might thats why I went back and said I was joking.
Frenchie- Hey you! Happy New Years to you too!
Ryan- Whats up my man? Glad that you checked in. Since being on the RFL (8 days) I’ve lifted 6 times? and on 3 of those days I did some SS fasted morning cardio cause I’m working on my conditioning. One day was 45 minutes of incline walking on the treadmill, one day was 30 minutes on the stair master and today i ran a 5K this morning in under 27 minutes (so not really that quick of a pace) My energy level has been really good actually.
Jake- Glad to hear it homie. I wasnt all that lean when I started (hence why I started) because I was on a pretty good little “splurge” since the wedding hahaha. We had been going out to dinner every night and meeting with other couples, family, friends etc and celebrating. I hate to admit it but there was over a month long period where I drank alcohol every day. Not getting wasted or anything but I had atleast one drink a day for more than 30 days… I knew I had to knock that off real quick, thats why I RFLed. but yeah… things are going good.
Ok so i’ve done 8 days on the RFL and things are good. The only issue I’m having right now is looking REALLY flat. I’m very depleted and looking flat as hell. Its been hard the last two days to even get a decent pump which is bothering me. I weighed in today and after 8 days I went from 216.5 down to 205 this morning.
I’m thinking of cutting things short and finishing on the night of the 9th day because of the flat look/lack of pump. I think i need the carb up to get everything back on track a bit. I’m really excited about the changes so far and after a couple big plates of homemade waffles (my planned carb up lol) I think i’ll fill back out and be lookin nice. I’ll keep you all posted.
[quote]gregron wrote:
Ink- hahahaha I think I have one or two abs showing lol… Good looking dogs buddy, you just get those two?
[/quote]
Of course you do.
Yeah, just “officially” adopted them yesterday, began fostering them on New Years Eve. Love 'em!
LWI, Bro-pha Mae Johnson.
PS, Opha Mae Johnson was the first woman to enlist in the USMC, and since she probably had abz too, I thought it is appropriate. LOL
Jeez that is what i am doing pretty much. I feel dead by 3:00pm the last two days. If you have time (i know your schedule is busy) would mind PMing me your set up on food ands timing of things? I am tryin to figure about what i should be eating and either I am low (put myself in cat 1 with a high activity level so on the higher end of pro consumption) maybe i am underestimating how much to eat. Did you do a free meal or bump cals up at all in those 8 days? I am down 6lbs at the start of day 4 even though i am holding extra food in my digestive system.
Appreciate the response
[quote]ryanbCXG wrote:
Jeez that is what i am doing pretty much. I feel dead by 3:00pm the last two days. If you have time (i know your schedule is busy) would mind PMing me your set up on food ands timing of things? I am tryin to figure about what i should be eating and either I am low (put myself in cat 1 with a high activity level so on the higher end of pro consumption) maybe i am underestimating how much to eat. Did you do a free meal or bump cals up at all in those 8 days? I am down 6lbs at the start of day 4 even though i am holding extra food in my digestive system.
Appreciate the response
[/quote]
how much protein are you getting in per day? When I put my stats into the calculator it came back that I should be eating something like 325grams of protein a day which is crazy (to me)
I’ve been shooting for between 225-275 with the occasional day where I almost hit 300.
I havent been timing my foods at all on a schedule but I did cook up a bunch of chicken the other day. chopped it up into really small pieces cause that makes it easier to eat and doesnt dry it out as much. Pan fry those up with some garlic, soy suace and whatever seasonings you want. Then I just had a bunch of that to eat with whatever meals. Breakfast was usually 6 egg whites with 4 oz of that chicken mixed in and topped with salsa.
Lunches most of the time were just spinach salads with rice vinegar as my dressing and chicken on top.
Dinner I tried to change it up a lot, one day I cooked 97%lean ground beef with some onions and things like that. While that was cooking i steamed some red bell peppers. Then I stuffed the bellpepper with the ground beef and put fresh salsa on top. It was so good.
Another couple times I did taco salads, pretty much put that same ground beef over lettuce with salsa on top and cilantro. Not bad.
besides that I was doing snacks of canned albacore (better than tuna and pretty good priced at costco) and hitting up sugar free Jello for snacks cause its zero cal along with the occasional diet coke.
On a couple of days I did 1scoop of whey and water before and then again after my lifting. I think that helps not feel tired while lifting. Let me know if you need any other info, I’ll be glad to help.
Huh i am getting about 225. But i guess i should be more. With weights shouldnt you be hitting a bit higher? I am going off the basis of 170ish lean mass and i know you have more than i do. I was thinking i might bump to 300 or so pro so intween the numbers for weight days. My low is 250ish and high is 340. SO maybe i will bump up to that. Do you count your snacks towards your totals? Your not adding in and MCT or cocunut oil anywhere? I thought about adding a small amount of that as well.
Thanks for the help. I will just keep chugging along. I am wondering if some of the sluggish nees doesnt come from the body switching to more ketones for fuel or something along those lines.
[quote]gregron wrote:
[quote]ryanbCXG wrote:
Jeez that is what i am doing pretty much. I feel dead by 3:00pm the last two days. If you have time (i know your schedule is busy) would mind PMing me your set up on food ands timing of things? I am tryin to figure about what i should be eating and either I am low (put myself in cat 1 with a high activity level so on the higher end of pro consumption) maybe i am underestimating how much to eat. Did you do a free meal or bump cals up at all in those 8 days? I am down 6lbs at the start of day 4 even though i am holding extra food in my digestive system.
Appreciate the response
[/quote]
how much protein are you getting in per day? When I put my stats into the calculator it came back that I should be eating something like 325grams of protein a day which is crazy (to me)
I’ve been shooting for between 225-275 with the occasional day where I almost hit 300.
I havent been timing my foods at all on a schedule but I did cook up a bunch of chicken the other day. chopped it up into really small pieces cause that makes it easier to eat and doesnt dry it out as much. Pan fry those up with some garlic, soy suace and whatever seasonings you want. Then I just had a bunch of that to eat with whatever meals. Breakfast was usually 6 egg whites with 4 oz of that chicken mixed in and topped with salsa.
Lunches most of the time were just spinach salads with rice vinegar as my dressing and chicken on top.
Dinner I tried to change it up a lot, one day I cooked 97%lean ground beef with some onions and things like that. While that was cooking i steamed some red bell peppers. Then I stuffed the bellpepper with the ground beef and put fresh salsa on top. It was so good.
Another couple times I did taco salads, pretty much put that same ground beef over lettuce with salsa on top and cilantro. Not bad.
besides that I was doing snacks of canned albacore (better than tuna and pretty good priced at costco) and hitting up sugar free Jello for snacks cause its zero cal along with the occasional diet coke.
On a couple of days I did 1scoop of whey and water before and then again after my lifting. I think that helps not feel tired while lifting. Let me know if you need any other info, I’ll be glad to help.
[/quote]
So I guess neither of you are taking Lyle’s advice to keep weight training to once every 2-3 days, especially if a level 1?? lol
[quote]Spidey22 wrote:
So I guess neither of you are taking Lyle’s advice to keep weight training to once every 2-3 days, especially if a level 1?? lol
[/quote]
LOL nope
I’ve been able to lift more often than he suggested but I’ve just lowered my volume a bit.
[quote]gregron wrote:
[quote]Spidey22 wrote:
So I guess neither of you are taking Lyle’s advice to keep weight training to once every 2-3 days, especially if a level 1?? lol
[/quote]
LOL nope
I’ve been able to lift more often than he suggested but I’ve just lowered my volume a bit.[/quote]
Agreed i do not do well with lower volume or frequency. I just like the lifting too much
Well things are going good. Did a big refeed/carb up yesterday and it was awesome. Had some home made bacon waffles with strawberrys on top (NOM NOM NOM) I ate two plates of waffles (so five waffles) along with a couple beers and watching some basketball. it was awesome.
Still feeling flat today but after the big refeed/carb up I still weighed in at 205 on the dot this morning. I think I need more carbs cause Im still holding water in the midsection and things havent tightened up all that much since yesterday. Went in this morning and did some cardio/snapped some pics.
quite a few veins popping out.
last one.
Not bad but I think if I add in a little more cardio, lower my sodium intake and up my carbs I should be looking alot better in a day or two.
[quote]gregron wrote:
quite a few veins popping out despite the lack of carbs (taken last night)[/quote]
this picture is awesome! I dont think ive ever had chest vins like that, I would do rfl too but i have too much of a temper and i just end up killing people 
Awesome progress man. RFL is def working for you. Do you like dieting this way, as opposed to the slower approach? And how’s your strength been?? Dropped at all?
I came for pics and you delivered! Hip dip makes Maschy super happy.
Anyways, def looking lean, Greg. Dang! Chest, delt, bi shot is fantastic.
Great work, Mister!
OH! And those waffles…mmm…
