[quote]mom-in-MD wrote:
I’m getting nervous about starting!
How did you all set up the cheat meal and refeed?
[/quote]
It’s in the book.
Or are you asking where we placed it in the diet? Like what time of day and what days.
[quote]Bricknyce wrote:
mom-in-MD wrote:
I’m getting nervous about starting!
How did you all set up the cheat meal and refeed?
It’s in the book.
Or are you asking where we placed it in the diet? Like what time of day and what days.[/quote]
ya, that 
And don’t worry…I bought the book, so I’m not mooching here…just trying to figure it out…I have this weird tendency when it comes to trying new things. I always fear I’m going to eff it up somehow.
There’s an article in this month’s M&F called “The World’s Hardest Diet” or something like that. Guess what it is? 
Wya I see it, is people will “force” cheat meals on me. I have friends and family. People like to do stuff. I am not a cover model, so I’ll do one bad meal a week. So whenever something social comes up, that’s when I do the cheat. So I don’t plan it in the sense that I say, “On Friday at 6 p…m. I’m eating pizza.” Plans get made that involve me. So that’s when I do it.
Once I have plans, then I just do the re-feed once I need glycogen.
For me, I can go 4 days without carbs when at low calories. Then I fall apart.
So this week, I did PSMF ~1000 kcals on Mon, Tue, Wed, Thur. This a.m. I ate skinny cow ice cream sandwiches and low-fat oreos. Then it was back to PSMF. On Sunday I’ll do a “cheat,” since people are cooking out. But I PSMF it before and after the cheat.
You’ll learn these things through trial and error.
You’ll start to FEEL when you’re low on glycogen. Trust me, you’ll know it once you feel it.
You’ll fuck up once or twice. Then you’ll have this shit dialed in.
[quote]Bricknyce wrote:
I didn’t know this thread would last this long and grow so big. I’m glad it did.
I’m glad my recommendation did some people well![/quote]
Yes; thank youf or starting this thread. most htreats are pieces of shit. I still come here for the occasional truffle. Good man.
[quote]mom-in-MD wrote:
I’m getting nervous about starting!
How did you all set up the cheat meal and refeed?
[/quote]
After 2-3 weeks of practice, I noticed I did my best when I placed the cheat meal and refeed after my two training sessions. So basically the calories went to recovery. DOMS was less severe when I placed the cheat meal after the metabolic pairing session, and refeed after the heavy session.
The one supp I used with great success was Surge Workout Fuel before my metabolic pairing session. Not much of a difference when I took it before the heavy session though. By the way, I did the diet for 6 weeks, and it took me 2-3 weeks to hit the sweet spot with both the type of training and diet.
Hope that helps
Thanks!
Sooo, my next question…how did you all train?
I was thinking of doing Chad’s tbt, but I don’t want to be locked into the prescribed sets/reps…OR do an upper/lower split 3x a week, and keep it heavier(5x5 for the big lifts, and 4x8-12 for the accessory stuff.)
Hey Folks
been lurking for a while loveing this thred and thgought I would get my butt in gear do the rfl diet been meaning to do it since the start of the month. I fight mma and compete in bjj have felt at my best when my walk around weight is dwon at betwee 154-157lbs but being lazy I normal doing a horrible deit when in fight training for 5 weeks and the trying to do a weight cut as well for mma fights
so today I weight in at 167.8lbs pleaning to run the rfl till 28th of june
So far my food today has been
breakfast egg white omllette
lunch & dinner chicken and brocali
whey and greens shake
as well as lifting twice a week
training should look like
monday bjj rolling 1hr
tusaday mma sparring 1hr
wednesday bjj rolling 1hr
thursday 1hr wrestling & 1hr bjj
friday 1hr mma sparring
saturday 1hr bjj roling 1hr shootbox
roll on the 28 th
anyone up for starting a new thread for people specifically doing this diet? I might just start it myself!
Today was day one for me as well…not too bad!! I actually didn’t even get in my required protein today…hunger was manageble though…
Here is how my training will look
Tues-heavy upper body-4x6
Wed- heavy lower body(swap squats and deads every other week, but on dl day do high rep squats)
Sat- ‘depletion’ workout…set up the way it is in ‘Destroying fat.’
The rest of the days will be active NEPA days: playing outside with the kids, walking around the block some after dinner, etc…
Just use this thread…
[quote]cougar_dnft wrote:
So far my food today has been
breakfast egg white omllette
lunch & dinner chicken and brocali
whey and greens shake
as well as lifting twice a week
training should look like
monday bjj rolling 1hr
tusaday mma sparring 1hr
wednesday bjj rolling 1hr
thursday 1hr wrestling & 1hr bjj
friday 1hr mma sparring
saturday 1hr bjj roling 1hr shootbox
roll on the 28 th [/quote]
make sure you’re adjusting your protein higher, that’s a lot of exercise for this diet.
cheers dude will do
Woke at 4am with a severe cramp in my calf…and now the whole area is sore…started reading about the cause and am freaking myself out now about a blood clot, and the chances it could turn into a pulmonary embolism…very unlikely, but still scary! 
I drink a gallon of water each day…maybe more potassium is needed?
I attempted making a protein pudding last night, but it didn’t turn out so well…about 2tsp of sugar free pudding mix and half a scoop of protein mixed with water=protein soup! I didn’t eat it…went to bed really hungry and empty…but was more tired than hungry…
Interestingly enough, yesterday I had no cravings for carbs, but for FAT! Like a nice juicy steak…or walnuts, I really wanted walnuts…I can tell I’m going to get sick of eating veggies as much as I already am…I had 3/4 of a bag of spinach, a whole cucumber and a whole bag of cauli yesterday…
I need focus on getting the required protein in, even if it means cutting back on the veggies slightly…
Hope all is well! 
[quote]cougar_dnft wrote:
So far my food today has been
breakfast egg white omllette
lunch & dinner chicken and brocali
whey and greens shake
as well as lifting twice a week
training should look like
monday bjj rolling 1hr
tusaday mma sparring 1hr
wednesday bjj rolling 1hr
thursday 1hr wrestling & 1hr bjj
friday 1hr mma sparring
saturday 1hr bjj roling 1hr shootbox
roll on the 28 th [/quote]
Sounds like the diet is not the best for your training schedule, the diet is especially made for people who don’t have the time to do a lot of exercises, but I’m interested what kind of result you’ll get, so if you’re still going to do it, post a before and after pic please
[quote]mom-in-MD wrote:
Woke at 4am with a severe cramp in my calf…and now the whole area is sore…started reading about the cause and am freaking myself out now about a blood clot, and the chances it could turn into a pulmonary embolism…very unlikely, but still scary! I drink a gallon of water each day…maybe more potassium is needed?
I attempted making a protein pudding last night, but it didn’t turn out so well…about 2tsp of sugar free pudding mix and half a scoop of protein mixed with water=protein soup! I didn’t eat it…went to bed really hungry and empty…but was more tired than hungry…
Interestingly enough, yesterday I had no cravings for carbs, but for FAT! Like a nice juicy steak…or walnuts, I really wanted walnuts…I can tell I’m going to get sick of eating veggies as much as I already am…I had 3/4 of a bag of spinach, a whole cucumber and a whole bag of cauli yesterday…
I need focus on getting the required protein in, even if it means cutting back on the veggies slightly…
Hope all is well! :)[/quote]
I would definitely concentrate on the protein intake. You can consider veggies “free” in most cases so don’t hold back. A good snack is pickles! If you want to experiment with protein, you can try to make a protein pancake.
1 1/3 scoop protein
1/2 cup egg whites
splash of water
sweeten with Splenda/sugar free syrups
Mix ingredients together and cook on a pan/griddle like a pancake.
[quote]mom-in-MD wrote:
Woke at 4am with a severe cramp in my calf…and now the whole area is sore…started reading about the cause and am freaking myself out now about a blood clot, and the chances it could turn into a pulmonary embolism…very unlikely, but still scary! I drink a gallon of water each day…maybe more potassium is needed?
:)[/quote]
This is common on any kind of CKD due to dehydration issues. I had a similar experience. It started in my left calf while training. Later that evening in bed it spread to both insteps (bloody agony). I added a daily mineral complex to my supplement intake, and added a bit of salt to my food and I’ve been fine since
[quote]Taufiq wrote:
cougar_dnft wrote:
So far my food today has been
breakfast egg white omllette
lunch & dinner chicken and brocali
whey and greens shake
as well as lifting twice a week
training should look like
monday bjj rolling 1hr
tusaday mma sparring 1hr
wednesday bjj rolling 1hr
thursday 1hr wrestling & 1hr bjj
friday 1hr mma sparring
saturday 1hr bjj roling 1hr shootbox
roll on the 28 th
Sounds like the diet is not the best for your training schedule, the diet is especially made for people who don’t have the time to do a lot of exercises, but I’m interested what kind of result you’ll get, so if you’re still going to do it, post a before and after pic please ;)[/quote]
ACtually the diet is especially made to lose fat RAPIDLY
Hmm, I’ll have to try that phatkins(and btw, you aren’t so fat, lol)
…drove by IHOP on the way home from training actually, and thinking of going there for lunch after legs tomorrow for my cheat meal!
[quote]JamesBrawn007 wrote:
mom-in-MD wrote:
Woke at 4am with a severe cramp in my calf…and now the whole area is sore…started reading about the cause and am freaking myself out now about a blood clot, and the chances it could turn into a pulmonary embolism…very unlikely, but still scary! I drink a gallon of water each day…maybe more potassium is needed?
This is common on any kind of CKD due to dehydration issues. I had a similar experience. It started in my left calf while training. Later that evening in bed it spread to both insteps (bloody agony). I added a daily mineral complex to my supplement intake, and added a bit of salt to my food and I’ve been fine since[/quote]
Good to know!! But yesterday was just my first day…how fast does one usually get into ketosis?