MIM-
I was doing some of the reading he put up about RFL and that’s nuts! I’M sure you’ll do great.
I wanted to chim in real quick on arches. Check your shoes to see how much support they give. You can either go the route of strengthening feet with some exercises and gradually reducing shoe stability or you can over stabilize with inserts (I would only recommend if you have some sort of extenuating circumstances).
Exercises could be things like foot inversion where you pull your foot in and squeeze toes. Foam rolling calves and being conscious not to just slam and plop your foot down when you walk.
[quote]gregron wrote:
[quote]mom-in-MD wrote:
Greg- thanks!!
I seem to be stuck, so looking to kick it up a notch. I’m gonna go with Cat 1. Get it over with quicker. Plan is to do this round, refeed for 3 days(yum!) Then go right into another round…
[/quote]
wow you’re gonna try it back to back like that? You’re definitely more hardcore than I am :)[/quote]
Thats the way to do it. If you dont like the way you look at the end of 12 days, then eat alot that weekend and start over again on Monday.
Mch- thanks!
this is probably my 5th round or so total…only this time as a cat 1!
I will experiment with the shoes…probably doesn’t help that I’ve cheap men’s ones because stores hardly don’t make my size in womens. 
Colin- thanks…ya, thats the way I was thinking too…we’ll see.
I’m second guessing the way I chose to do things and the amount of proteinz that is required…
yesterday I fell short again by about 100 grams.
MIM when I did it I was able to get my protien by eating 6 whites in the am with some chopped asparagus. I usually ate around 11a.m. then I would eat a can of tuna with mustard and chopped dill pickle in it. Then I would eat something like a shrimp snack and/or protien powder and water. Dinner was chicken and green veggies. Another protien and water before bed blended with lots of ice so it was fluffy and filling or eggwhites in chicken broth and soya sauce. I was able to get quite a bit of protien with that and the cals were low.
Good luck! 
It sucks ass but it works. I did not make it 11 days I made it 8 and I lost enough and pretty well have kept it off. Its good for when you are lacking the patients to take it off slowly.
Hey CG-
when did you do the rfl?
I’m kinda stuck deciding which cat I should be in.
hhmm…sometime this winter, before Christmas I think. POst a pic up on lyle’s message board for a BF estimate maybe? I am no good at that at all so no help in that dep.
I will prob do it again closer to spring, but I really didnt like it, lol…and I am just getting back into harder training I dont want to dub it down just yet.
[quote]mom-in-MD wrote:
Hey CG-
when did you do the rfl?
I’m kinda stuck deciding which cat I should be in. [/quote]
MIM
This is my go to diet (this and my own creation which is also a modified PSMF) with anyone who wants or needs to lose fat quickly, especially women I work with. From my experience and yours, you are a cat 1. You know how to do this diet and I don’t doubt that you can stick to it perfectly for the 11-12 days of hell.
Simply take your measurements and unflattering pics of your self on day 1 and do the very same on the last day before your cheat. If you don’t like what you see then give yourself the weekend as a break and start up the same way on that next Monday. It will work, it always works.
I hope this helps
Thanks,
I also found something in the book that says: If youâ??re right on the edge of a category, use the lower category.
I was contemplating a free meal too…been craving some carrot cake
This will be my ultimate challenge…getting through the weekend.
Snuck in some measurements, and I’m -1.5" down
…(.5 around waist, navel and hips) That helps with the motivation!
If you plug your details into the Calculator that COMES WITH the RFL plan it will place you in the proper Category. And, if you toe the line between two cats, Lyle gives you recommendations in the book on which way to go based on your goals, I believe (hint, if you fall indiscernibly between cat 1 & 2, go with cat 1).
Thanks…
was just trying to get an estimate, since I didn’t know my BF% (officially)
I’ll be going with Cat 1…
I didn’t do well physically and mentally with refeeds anyway…Refeed time would come and it would sort of trickle through the weekend.
This will be a good way to avoid all that, I suppose.
Im still here. Still doing good and making it through the weekend!
So I gotta brag a little and say that I’m getting good at making “diet food.” I made ‘creole,’ today with 99% FF ground turkey, shrimp and venison sausage…oh man, felt like I was cheating…I could see eating that on a refeed with some rice/beans…ya!
The thing I am NOT good at is eating. I’ll eat one big meal and I’m DONE. stomach is bloated and making funny sounds, etc…I just remain full for a long time, which makes it hard to get the protein in.
I guess big eating does not work on a plan such as this.
Howdy folks, I’m doing the diet for another couple of rounds. I stopped cutting for a while since I was training for a race but I’m back now.
Most recent pic attached.
Forgot the stats…
I’m at 210 or so bodyweight, doing a cat 2 for the diet.
EDIT: I’m at 220, was at 210 at end of last diet break.
yay, a diet buddy!!
This is day 9 for me as a Cat 1. Doing ok…
I don’t think anything significant happened body comp wise…
But at this point every little bit helps…sometimes I wonder why I do these diets if there not that ‘rapid.’ Why not eat a little more and do more cardio instead? I’ve had that conversation with myself before…
I’m thankful for how far I’ve come in the last couple years…but it’s hard not to get frustrated about this stall/plateau.
I don’t blame my body. I’ve been hard on it the last few years.
[quote]mom-in-MD wrote:
yay, a diet buddy!!
This is day 9 for me as a Cat 1. Doing ok…
I don’t think anything significant happened body comp wise…
But at this point every little bit helps…sometimes I wonder why I do these diets if there not that ‘rapid.’ Why not eat a little more and do more cardio instead? I’ve had that conversation with myself before…
I’m thankful for how far I’ve come in the last couple years…but it’s hard not to get frustrated about this stall/plateau.
I don’t blame my body. I’ve been hard on it the last few years.[/quote]
When I first did the RFL I didnt really see changes till day 8 or 9… something like that. I really saw the most changes after I did the refeed and got back into higher frequency training w/ some cardio.
I think the “rebound” effect of the RFL is big. I did drop a significant amount of weight on the RFL but after was when i looked best IMO.
Dont get discouraged MiM (i dont think you will cause you’re one tough cookie… but just sayin) Keep kicking ass and taking names.
[quote]mom-in-MD wrote:
yay, a diet buddy!!
This is day 9 for me as a Cat 1. Doing ok…
I don’t think anything significant happened body comp wise…
But at this point every little bit helps…sometimes I wonder why I do these diets if there not that ‘rapid.’ Why not eat a little more and do more cardio instead? I’ve had that conversation with myself before…
I’m thankful for how far I’ve come in the last couple years…but it’s hard not to get frustrated about this stall/plateau.
I don’t blame my body. I’ve been hard on it the last few years.[/quote]
Have you not been seeing progress? I agree that it would be tough to continue on such a restrictive diet without noticeable changes. I know you’ll kick ass regardless of what you end up picking!
I stopped dieting for awhile, cleaned things up,while trying to just get more active…then I started getting impatient (again), and hopped on the RFL train.
not an awesome day for eating…but I did the best I could…
emergency beef jerkey and 2 string cheese sticks
no way to make up for it now. oh well!
Thanks Greg!!! I always have that conversation with myself though: can’t I just eat a little more and do more cardio?
I should try it sometime… But I never how MUCH cardio to do. And then I get impatient…I can stick to dieting more than I stick to doing cardio everyday if that makes sense.
How goes the diet MiM?
Here’s an update pic from me, after 5 days my girlfriend commented on me getting “absier” and having some serious “package” going on. And yes, I made the requisite joke about my package.
the diet is goin…starting round II tomorrow! grrrrr
carbing up without gluten-y stuff next time…feelin like crrraaaap. (said in Fat Bastard accent) even though I didn’t eat half as many carbs as recommended. oh well.
I feel really good on the diet, energy wise…which is kinda weird but maybe speaks to how I should be eating in my ‘normal,’ life anyway.
