according to Fitday PC, 1 large egg white has 3.5g of protein. That being said, I’ve found egg white to not be very satiating while on this diet, but to each his own I suppose.
[quote]JMoUCF87 wrote:
according to Fitday PC, 1 large egg white has 3.5g of protein. That being said, I’ve found egg white to not be very satiating while on this diet, but to each his own I suppose.[/quote]
Thanks for clearing that up.
I had whites scrambled with tuna and some raw broccoli for breakfast today and I found it to be quite satisfying.
I just finished my first workout on RFL which was:
(3 x 6-8 - I had to mix it up a little due to equipment shortages)
(Supersets)
A1 Deadlift
A2 BB Military Press
B1 Bench
B2 Pull ups
C1 Skull Crushers
C2 BB Curls
D1 Bent-over BB Rows
D2 Lying Leg Raises upto 90 degrees w/ crunch at the top (x 15, slow movement)
I felt ever so slightly, hmm… how to put it - flustered(!) at the start as I think my CNS was taken a bit by surprise. I soon adapted though and the workout went very well, I was surprised to get such a pump in my forearms and bis/tris - for what that’s worth…
I had to walk/cycle an 11 mile round trip yesterday to get some groceries (don’t even ask).
The return journey was mostly uphill and with bags hanging off the handlebars I had to walk a lot of the way - the round trip took 4 hours, all on about 400 calories… ugh…
But I must say that my energy levels were pretty good though I did grab an Red Bull imitation energy drink at the supermarket (sugar free) and I haven’t touched anything like that in a few years so it probably contributed, though I can’t say I noticed any kind of ‘buzz’ or peak in energy levels.
After I’d done my shopping I sat on the curb outside and started scooping up cottage cheese with sprigs of broccoli, I must have looked interesting to passers-by hehe
It’s only day three for me but I’m sold, for sure.
I look better than ever, I don’t appear to be losing much muscle mass so far but I’m leaner than I’ve ever been and I just feel light. My strength was somewhat diminished in today’s workout and I definitely wouldn’t have been able to match my usual volume while maintaining intensity (or the [minimal] contents of my stomach) but generally I’m feeling good.
The noticable daily changes in physique are an excellent motivator.
[quote]Taufiq wrote:
Konnyaku noodles are a God send in this diet… A pack of konnyaku noodles plus some tomato sauce, ground lean beef/chicken breast and FF cheese will take care most of your pasta cravings. And protein powder ice-cream…[/quote]
Tried the noodles today, and they are awesome! I’ve been craving pasta, but obviously couldn’t indulge because of the carbs. Thanks for sharing.
[quote]HulkSmash7 wrote:
Taufiq wrote:
Konnyaku noodles are a God send in this diet… A pack of konnyaku noodles plus some tomato sauce, ground lean beef/chicken breast and FF cheese will take care most of your pasta cravings. And protein powder ice-cream…
Tried the noodles today, and they are awesome! I’ve been craving pasta, but obviously couldn’t indulge because of the carbs. Thanks for sharing.[/quote]
Glad you liked them, some people don’t like the texture, but when you’re only option is protein you can’t really complain much lol
I’m travelling Montreal - London on 5th July and wondered what would be the wisest course of action regarding meals.
All in all the journey, with planes, trains and automobiles, is going to total around 22 hours and there is absolutely no chance of me getting any sleep on the plane so should I just try to eat every 3-4 hours as standard?
I’ll obviously be very sedentary on the plane but I want to keep the protein coming in.
I’ll be carrying a heavy bag + guitar + backpack around the airport, train station and when I arrive in London so I want to minimise catabolism as much as possible.
Thoughts?
See if you can get some casein in before or on the plane. Bring packets of tuna, beef jerky, salmon jerky. I would get a little protein every 3-4 hours while you would normally be sleeping, but wont be, but I wouldn’t eat full meal sizes. You should be fine. Your muscles aren’t going to waste away in 1 day.
I’ll be packing plenty of cottage cheese so I’ll use that.
I was thinking something around 200 calories every 3-4 hours, or 234 which would be 1/2 cup CC + 100g broccoli.
That and mainly tuna and perhaps some chicken breast. I just hope security doesn’t open up my bag and start asking why I have pre-packaged 234 calorie servings of lean protein and broccoli haha
I guess I’m just worrying needlessly about catabolism.
Anyway, in other news, I developed what I thought was a boil on the join between my glute and hamstring.
I’ve been shifting around on my chair for some of yesterday and all of today because my ass is getting sore.
I couldn’t work it out and then a moment ago it hit me - my ass is getting bony!
I’m at the end of day 4 and I’ve had to add a cushion to my chair because my bony ass has given me some kind of sore by my ass cheek. I can’t believe it haha.
I’ve never stored much fat on my glutes, even when I was a fatty but this is just kind of amusing, and uncomfortable…
5 boiled egg whites
1/2 cup 1% cottage cheese
120 broccoli
Boil eggs.
While peeling eggs throw broccoli in the water used to boil the eggs.
Spread broccoli out on plate.
Pour cottage cheese on top.
Spread egg white chunks on top of that.
Sprinkle with white pepper.
Et voila!
Delicious.
49.5g protein
3g fat
18g cho
341 calories
(Like you really needed instructions.)
[quote]Taufiq wrote:
Konnyaku noodles are a God send in this diet… A pack of konnyaku noodles plus some tomato sauce, ground lean beef/chicken breast and FF cheese will take care most of your pasta cravings. And protein powder ice-cream…[/quote]
Thanks for mentioning that - I just checked out the site - pretty cool.
As long as they taste decent, that’s awesome - a great way to satisfy carb cravings w/no actual carbs or calories for that matter, plus a good dose of fiber.
Definitely going to check these out.
Great thread Brick…
Not sure about RFL, but the V-Diet, I’m thru day 2 and it’s been hell
I’m on day 6 of RFL as a category 1 dieter.
All I’ll say is… ugh…
Konnyaku noodles are also called shirataki noodles. Pretty much every Asian grocery store has them. Look in the refrigerated section.
I’m certain I’ll be starting back up on the 20th after we get back from vacation…I have my heart set of meeting a certain goal weight by my big 3-0 in August!!
Today is my first day of the RFL. All I’ve eaten today is ten egg white and a serving of broccoli. I’m miserable. I probably should have taken pictures, scale and tape measurements last night but too late for that. I’ll do it today.
Just bought the e-book. Really good info in it, a lot of it I already knew, but some of the details of the diet are helpful.
Trying to get my fiance to give it a shot. After the attempt on the V-Diet I’d like to take a more practical approach for a while.
Has her at 160g protein day, so all told would probably be around 700 calories with veggies and EFAs.
Hey Brick- you said you don’t take fish oil right? eat the salmon itself? How come Lyle doesn’t recommend that? mainly low fat fish.
The fiance likes salmon and I’m afraid she’ll tire of tuna twice per day.
[quote]SkyNett wrote:
Great thread Brick…[/quote]
Thanks!
[quote]jehovasfitness wrote:
Just bought the e-book. Really good info in it, a lot of it I already knew, but some of the details of the diet are helpful.
Trying to get my fiance to give it a shot. After the attempt on the V-Diet I’d like to take a more practical approach for a while.
Has her at 160g protein day, so all told would probably be around 700 calories with veggies and EFAs.
Hey Brick- you said you don’t take fish oil right? eat the salmon itself? How come Lyle doesn’t recommend that? mainly low fat fish.
The fiance likes salmon and I’m afraid she’ll tire of tuna twice per day.[/quote]
I’m not sure why Lyle doesn’t recommend that, but I’m sure he would approve. And perhaps he didn’t mention eating salmon because people these days don’t pay attention or read thoroughly and might wind up eating too much of it and go over their fat allotment for the day. Canned salmon is considered a lean meat anyway by us dietitians. Lean meat has 1 to 3 grams of fat and 45 calories per ounce.
Just got an update. I’m now back at 230 pounds but with an improved composition and eating 4,200 calories per day. I got the bug back and want to be big and strong again. I’m actually on a “G-Flux” kick and working out five days per week a la Eric Cressey’s and John Berardi’s recommendations: high intake and high activity.
I’m on a conjugated strength training routine, two upper-body days and two-lower body days and one circuit day consisting of 10 to 12 exercises for 15 to 20 reps with about 30% of the max.
Day 1, Max Effort Upper Body
- Work up to a 3 to 5 rep max on a bench variation (I use incline, flat, 1 and 2-board, and floor press).
- Pullup or chin-up variation
- Upper back exercise (rear delt raises, face pulls, or scarecrows
- Tricep extension exercise
- External rotation
- Stability ab exercise
Day 2, Speed Lower Body
- Speed box squats
- Speed deadlifts
- Single-leg exercise
- Glute-ham raise
- Stability ab exercise
Day 3, Speed Upper-Body
- Speed bench press
- 3, 4, or 5 board press or rack lockout
- Dumbbell bench press exercise
- Row exercise
- Tricep pressdown
- Stability ab exercise
Day 4, Max Effort Lower Body
- Work up to a 3 to 5 rep max in a deadlift or squat variation (I use high or low box or front squats, or sumo, regular, or deficit deadlifts).
- Single-leg exercise
- Pull-throughs
- Stability abs
Circuit day
- Single-leg exercise
- Pushups
- Glute-ham raise
- Cable row
- Abductor machine
- External rotation
- Ab stability
- Bicep curl
- Lat pulldown
- Tricep extension
- Lateral raises
Day 4 of RFL and down 5 pounds, probably water weight. I had my firs workout on the diet today and felt soo shitty. Im doing one upper and one lower day.
UPPER
Incline dumbell bench
Lat pulldown
lateral raises
curls
dips
LOWER
Squat
Romanian deadlift
Leg extension
Calf raises
abs
The great thing about the diet is the fact that it’s a nice break from eating 4,000 cals per day.
What a great thread. I need to get back to a competitive lifting category and I’ll start RFL on the 18th. Done the V-Diet and live carb cycling/Anabolic diet usually. Got caught in a high carb nutrition situation [mad broke] for the last 6 weeks and cant wait to kick-restart my old CHO cycling goodness. Also I just want to see how RFL compares to something like the V-Diet Psychologically speaking as Im positive the physiological results will be similar.
Ill post a log for all those that get interested.
-chris
It’s day 13 and I’m down 12 pounds so far. Lets so how much I weight after my refeed on sunday. What kind of weight fluctuations have you guys experienced?