ok the before leg picture didnt post so I’ll retry it (only cause thats a better representation of what my legs look like… the iphone camera pictures are kinda crappy and not that good of a leg angle)
I’m on Day 8 of RFL cat 1… though I did add more fat to the diet than recommended b/c my friends and family constantly eat out and i’d order some kind of chicken/tuna salad… so it’s more of a RFL/GSD… calories between 900-1200/day I’d estimate… There were only a couple days when I was able to count with 100% certainty due to the eating out factor.
Hunger was a huge problem for the first 6 days, now I’m ok though, very few cravings the last 2 days.
Worked out w/ heavy lifting about 4 of the 7 days, today I’ll do some type of full body high intensity routine, and prob a light workout tomorrow as well.
Today I started with a shake for breakfast, then I’ll finish up this lb of ground turkey and green beans for the rest of the day… Prob put me around 140g protein at that point and ill get the rest from tuna/mustard and whey shakes.
For the last 2 days I’m only consuming Metabolic Drive shakes to ensure 100% accurate macro measurement.
On Monday, I feast!
Also - stepped on a scale today, down about 10 lbs overall… mostly water I’m sure. I def look smaller - hopefully I’ve burned a good amount of fat!
I think once everyone gets back to regular eating, you will fill up a bit more due to no longer being carb & glycogen depleted.
Still kinda awed by how much “non-muscle” size accounted for in the measurement department.
wow!! you look great greg! nothing wrong with the before, but thats amazing!!
so i guess i should have measured before lol…
guess i will tonight…
[quote]robilyn29 wrote:
wow!! you look great greg! nothing wrong with the before, but thats amazing!!
so i guess i should have measured before lol…
guess i will tonight… [/quote]
hahaha thanks for being nice lol… I like the new avatar. Keep up the good work. Im going to sushi tonight and cant wait!
.greg.
Nice Work Greg!!! I can totally see more definition everywhere!
I wonder about the LBM issue myself at times with this diet. Even though you can use fats and/or ketones for energy purposes, blood glucose needs to stay at a somewhat constant level at all times, if the glucose ain’t coming in it turns to either intermediates of glucose metabolism, glycerol or amino acids. Now, I know that we have protein coming in so this can be used for the production of glucose thereby sparing the muscle tissue from breaking down. Cool so far in theory, but…
I am only allowed about 133g of protein a day which I have to split between 4 meals. That leaves 4hrs at least between my meals. That is a long time without food when you are already running depleted. If I try to split it up even further, I am looking at around 100cals per meal. Yeah, I don’t think so.
Perhaps it is just inevitable to lose some LBM on such a diet without the assistance of PEDs. I am ok with that even though as a female I have scant little to spare, and what I do have I’ve worked my ass of for! Well, I guess if it was easy, everyone would be running around jacked and ripped to shreds….
Well, I’m still putting up a fight here. Leaner but tired. I love stopping dead in the middle of my lecture because I have completely forgotten what I was talking about…haha YaY Me! Hey, I least I look good standing there like doofus…lol.
Looking forward to my refeed on Sunday. My first one, so any and all tips are welcome 
I don’t feel like I have lost any LBM. Unless I am getting stronger and losing muscle at the same time, which seems very unikely to me.
Greg, FANTASTIC results!!
Doc- I’m sure extra protein won’t hurt your results…you can track it, and if it does, you can always go back down.
Ren- I did 3 cycles of this diet!! Crazy I know…The first being 6 weeks, and then 2 more rounds with 2 week breaks in between…
I didn’t have a free meal during the week, but I’d save my refeed for Fridays, since I lift M-W-F…gave me something to look forward to! Then, I’d have a free meal on Sundays(if I wanted it)
doc keep it up, and we all have the complete those moments… i just love going into a room to get
something and standing there wondering what the hell im suppose to get… strange how the body responds like that…
today is pamper day for me… which i need! cant wait to get my hair done, and maybe time for a massage… will workout later… finally got a good nights sleep, which was well over due!
I myself had trouble with the refeed day… thought i had tons of stuff i could have consumed but apparently my kitchen isnt carb stocked… So i would suggest going and getting things just for the refeed day,
its amazing how hard it was to devour the things i have been staying away from, thought id love it???
But if there is anything u have been craving id be sure to eat that!!!
i stayed away from the really bad stuff, but i have never ate that kinda junk anyway…
so make you a list get the goods, decide exactly when youll start… and space out the food, i couldnt get all i was suppose to? but i had no plan before either… thought id just eat a little here and there and come dinner time, i had way too many carbs to consume and not enough time to get them in!!
A great exhausting workout helps i started eating the carbs then an hour later worked out (as the book suggests) just have a plan
HAVE A GREAT DAY!!!
[quote]Ren wrote:
I don’t feel like I have lost any LBM. Unless I am getting stronger and losing muscle at the same time, which seems very unikely to me.[/quote]
I seem to also be getting a little stronger, or at the very least maintaining my lifts. This doesn’t necessarily translate into keeping all of the LBM. Don’t forget that we are stimulating our sympathic nervous system a bit here by dieting so hard, especially if the use of stimulants is involved, and this in and of itself can increase our #'s in the weight room.
Don’t get me wrong, I don’t think the loss will be excessive, I just can’t see a biochemical way around it, especially for those of us whose recommended protein intake on the diet is very low. I hope I am mistaken here.
I also have the suspicion that women’s bodies would rather lose LBM than give up precious fat (to a point anyway), but I do not have any hard evidence to support this (to lazy to check out the literature), just anecdotal stuff from when I used to practice (the clinic that I worked out of did a lot of medical weight loss and I sometimes did follow up visits for the other one of the other docs, when I was slow).
Anyway, the proof would be in the data of BF% calculations and subsequent determination of LBM before and after. Problem is that most methods of BF calculations are wrought with error.
Enough of my horseshit. Hope everyone is having a good Saturday! Scale read 135.5 this morning…OMFG! That is almost 10lbs in a little under a week (started on Monday at 144).
I am interested to see where I am after the refeed. I am not sure how high I should run my carbs. My LBM is respectable for a non-competing female and that, coupled with how fast my weight dropped leads me to believe that I have a decent glycogen storage capacity. This may translate into the higher end. I dunno. Thoughts? Comments? Experiences?
Phatkins, Elusive, Bricknyce, Anyone…???
Doc- why not go with what the calculator says? 
Is this your first refeed? Think of it as an experiment… I would start at the higher end, and then you can always go back down next time.
Have you been taking measurements/pics?
And I think you may be right about the body letting go of lbm before fat…but then it depends on how much you have to lose…congrats on the loss so far…
just keep lifting heavy!!
Doc L - the book and calculator should provide number for the refeed. I myself plan on devastating close 400-500g of carbs today…got it all planned out…double helping of surge, chipotle burrito, small bag of cheetohs curls, home made chicken fried rice (from Precision Nutrition). Should get me there fairly cleanly.
I’ll also state that my regular lifting before this was with the modified Anaconda protocol (the one CT recommended before Anaconda came out) with Alpha-GPC and 3-6 reps on weights. So to me any increase in strength makes me a happy camper.
oh yeah, I was also a Spike fiend, took that before most workouts.
[quote]Doc L wrote:
[quote]Ren wrote:
I don’t feel like I have lost any LBM. Unless I am getting stronger and losing muscle at the same time, which seems very unikely to me.[/quote]
I seem to also be getting a little stronger, or at the very least maintaining my lifts. This doesn’t necessarily translate into keeping all of the LBM. Don’t forget that we are stimulating our sympathic nervous system a bit here by dieting so hard, especially if the use of stimulants is involved, and this in and of itself can increase our #'s in the weight room.
Don’t get me wrong, I don’t think the loss will be excessive, I just can’t see a biochemical way around it, especially for those of us whose recommended protein intake on the diet is very low. I hope I am mistaken here.
I also have the suspicion that women’s bodies would rather lose LBM than give up precious fat (to a point anyway), but I do not have any hard evidence to support this (to lazy to check out the literature), just anecdotal stuff from when I used to practice (the clinic that I worked out of did a lot of medical weight loss and I sometimes did follow up visits for the other one of the other docs, when I was slow).
Anyway, the proof would be in the data of BF% calculations and subsequent determination of LBM before and after. Problem is that most methods of BF calculations are wrought with error.
Enough of my horseshit. Hope everyone is having a good Saturday! Scale read 135.5 this morning…OMFG! That is almost 10lbs in a little under a week (started on Monday at 144).
I am interested to see where I am after the refeed. I am not sure how high I should run my carbs. My LBM is respectable for a non-competing female and that, coupled with how fast my weight dropped leads me to believe that I have a decent glycogen storage capacity. This may translate into the higher end. I dunno. Thoughts? Comments? Experiences?
Phatkins, Elusive, Bricknyce, Anyone…???
[/quote]
almost 10 lbs? Wow thats great! keep it up
Really just feeling a lot better after one day of being on this break. My energy level was higher, and just knowing that I could eat what I wanted helped me not even really want it. hahaha definitely a psychological boost. I’m excited to see and hear about everyones results from the diet. Good luck everyone
.greg.
Any chance you’ll be going another round Greg?
Im still trying to decide when to do mine…
189 today. just finished a double serving of Surge. delicious!
[quote]mom-in-MD wrote:
Any chance you’ll be going another round Greg?
Im still trying to decide when to do mine…[/quote]
yeah I probably would do it again. I don’t really feel the need to do it again right away. I’m gonna do something a lot less restricting for the time being as I’m just now getting back into it after my shoulders kinda healed up. I’ll drop some fat and add some muscle just by getting back to a normal workout schedual again but I’d probably do this diet again in a couple months before it’s summer again
.Greg.
[quote]mom-in-MD wrote:
Ren- I did 3 cycles of this diet!! Crazy I know…The first being 6 weeks, and then 2 more rounds with 2 week breaks in between…
I didn’t have a free meal during the week, but I’d save my refeed for Fridays, since I lift M-W-F…gave me something to look forward to! Then, I’d have a free meal on Sundays(if I wanted it) [/quote]
You have some serious will power to do such a restrictive diet 3 times! I remember phat and a few of the “original” RFLers (from the old thread) saying the diet was one of the hardest they’d ever done. But congrats on getting it done!
I’m about to finish my first week of my second cycle on the V-Diet. It’s considerably harder than I remember it being (I have about 10 lbs more LBM than last time), so I’m thinking about switching over to RFL for the remaining 5 weeks. We’ll see after I finish reading the e-book.
[quote]Ren wrote:
189 today. just finished a double serving of Surge. delicious![/quote]
I dont remember if you said already but what’re your stats man? whats your goal weight for the diet? You said you’re gonna be on this till the end of the month right? In that case you’re almost done. Keep up the good work
.greg.
6’2", started at 200. I’ve posted some of my workout numbers. Today’s notables include getting 5 reps with 50 for weighted pullups, and closing out my Bulgarian Split Squats with 5 reps of 155.