I’m guessing this RFL is explained in the first thread? I’ve got RnR coming up in December, so I’ve gotta buckle down.
It was never really explained. People will complain that you should buy the book, blah blah blah…
Basically you figure out what category you fall under. Let’s say you were a cat 1…it would tell you how much protein to get daily, and then you have no more than 20C/20F in a day…fats mainly from fish oils, carbs from incidentals(dairy, protein shakes, etc)
and thats it! oh and your green veggies…
I think cat 1 is 11-12 days and at the end you carb up for 2-3 days…
Cat 2- you take a diet break every 2-6 weeks, you get 1 weekly free meal and 1 5hr refeed…
Are you thinking of doing this??
Basically eat nothing but protein, refeed every week.
I’ll bill you.
Here’s a sneak peak of progress.
Sept. 15th
Today…
I’m pleased despite not being totally strict and doing it exactly by the book.
takin measurements/pics Friday. I have no idea how much I weigh. I’ve been going by pics mostly. And getting closer to fitting in my coveted size 8 levis.
[quote]mom-in-MD wrote:
Today…
I’m pleased despite not being totally strict and doing it exactly by the book.
takin measurements/pics Friday. I have no idea how much I weigh. I’ve been going by pics mostly. And getting closer to fitting in my coveted size 8 levis. [/quote]
Looking good MiM, congrats!
Yeah MiM you’re looking great. Definitely noticeable progress in those pics. Keep it up
Great work MiM! I’m bout to hop back on the wagon with you all after halloween. Gotta lose 13 lbs for my meet.
I’m going to milk this diet til the Friday before Turkey Day. Then I will take a break and decide where to go from there!
I want to start this diet but am paranoid about muscle loss.
But given that I’m 220 at 19% body fat isn’t this something to not even worry about because I have so much fat to lose? That is, won’t the muscle loss be negligible?
[quote]mtwelve51 wrote:
I want to start this diet but am paranoid about muscle loss.
But given that I’m 220 at 19% body fat isn’t this something to not even worry about because I have so much fat to lose? That is, won’t the muscle loss be negligible?[/quote]
It depends on the individual, but I don’t think I lost much if any muscle mass on the 12 weeks or so of the diet since my strength levels went up.
Keep protein high, lift heavy.
Monitor your strength levels, if they go down you are most likely losing muscle. Up the protein.
[quote]ADvanced TS wrote:
Keep protein high, lift heavy.
Monitor your strength levels, if they go down you are most likely losing muscle. Up the protein.[/quote]
True. Although I’ve also read Shelby Starnes talk about “fat muscle,” basically as you lose fat/bloat you lose some of your leverages. Probably not relevant to me personally.
I, the creator of the RFL threads, am giving this a go again.
[quote]mtwelve51 wrote:
[quote]ADvanced TS wrote:
Keep protein high, lift heavy.
Monitor your strength levels, if they go down you are most likely losing muscle. Up the protein.[/quote]
True. Although I’ve also read Shelby Starnes talk about “fat muscle,” basically as you lose fat/bloat you lose some of your leverages. Probably not relevant to me personally.[/quote]
A lot of people think they’re going “flat” when in fact they’re losing leverage from losing water, glycogen, and fat.
[quote]mtwelve51 wrote:
I want to start this diet but am paranoid about muscle loss.
But given that I’m 220 at 19% body fat isn’t this something to not even worry about because I have so much fat to lose? That is, won’t the muscle loss be negligible?[/quote]
Just follow the guidelines in the book. If you do that, there’s not much to worry about.
If I recall correctly (don’t have book in front of me) you’re a category 2 dieter. Follow the guidelines for that.
Just DO IT! 
[quote]mom-in-MD wrote:
Just DO IT! :)[/quote]
Exactly.
Its simply a VLCD (Very Low Cal Diet), its just the way Lyle explains it that makes it different. In three weeks you’ll be glad you started today.
[quote]Bricknyce wrote:
I, the creator of the RFL threads, am giving this a go again. [/quote]
You really are self-absorbed. You created a thread on the internet, not the fucking diet itself.
Before you answer with a wall of text, i’m not mad, not butthurt, just an observation.
Thanks for the encouragement. I’m making a decision to start today.