ty.

Right now I don't think I would ever pay for something like that... I already know how to do that, for the most part. I'm only really trying to lose 10lbs in the next few weeks, then cruise to 225lbs* over the next year or two.

I can send you my mealplan from AA. Pretty sure you'd lose weight on that since I'm like 50/100 smaller than you.

^I can already tell the beer macros would be too low.

yesterday fwiw:
1236kcals / 232p / 9f / 52c

I didn't eat a huge salad I made for lunch yesterday because I wasn't hungry and couldn't stomach it. Refeed tomorrow(?). Death soon no question mark.

2nd set of squats... v boring, slightly less flexible than I used to be. k.

Fat man refeeds on RFL. smh.

I legitimately don't know anything about refeeds beyond fake reading the RFL book, I would be happy to read more if you have a rec/reference.

Missed a bit here, so congrats! Not on the diet, but the nuptials.

Squats look pretty solid all things considered. Am I hearing your knee or hip popping on every rep as you reach the bottom?

ty sir.

Literally my body feels the worst ever for some reason. Just stiff and immobile, mostly. I had a ****ty (just too big) pillow for part of my time in FL, drank a lot for a week or two, only lifted once, walked less, didn't do any core stuff that I ususally do, etc... so it's totally possible. That said I didn't notice anything and my knee doesn't usually pop. I hear it too. Shoe? Knee? Death rattle? Who knows. /olds

True. Though RFL is like 0.1% of the cautionary tale I don't see any reason to recommend it to...anyone.


Very probably not RFL-ing since that entails neither carbs nor fat (more or less). Just call it Sad Dieting, K dieting or whatever.


RFL is actually worse for semi-fats (15-20%) than lean-ish people (10-15%), since you get fewer proteins to work with (1.25 g protein per lbs of LBM vs 2.0) according to Lyle's setup. Page 46 in 2nd ed for whoever cares.

I did both, 300 g protein (~ 1200 cals a day + whatever small amount from miniscule amount of fat + carbs from veggies) vs 190 g protein makes a pretty huge amount of difference. Honestly don't think I could have done latter without EC, but 300 g protein without was tolerable.

Cliffs: don't. Do the bolded instead.


/derail no one cares about

Is it me or do I see your pelvis moving in those squats? I don't know what kind of spine problems you are/were dealing with, and I'm not a doctor, but if it is/was your lower back it might be worth considering giving up depth/bounce for tighter, more controlled parallel squats.

^my guess is poor ankle mobility... reducing rom in that instance... idk. why even lift. Part of the reason I'm adding squats is to improve mobility. I'll watch for excessive pelvic motion but I'm not worried about a little. My back felt 100% during and after these lifts, my back health is probably my #1 priority so I appreciate the note.

Soulbro is correct as I don't have a reference copy of Lyle's stuff (don't even know where my copy of Flexible Dieting is). But you are def not a category one which would require reasonable refeeds. You are just kinda fat and need to stop eating so much. (Basically RFL for 7-14 days then go on a regular diet. RFL is temporary for women needing to fit into wedding dress or smth. Or men who're crazy etc.)

Basically until you have some semblance of ab definition you are a fat and probably need to be treated not meaningfully different than YTF. (Stop eating so much and don't be aspie.) Keep in mind that lots of this is simple choices between flat cals/carbs or cyclical based on personal preference and basic IIFYM. (I ate a handful of candy yesterday. It was great. Maybe two handfuls. I also consumed 4 beers.)

per lyle using 23% bf estimate "As a category 2 dieter, you should have a full diet break every 2-6 weeks. You are allowed 1 free meal per week and should perform a 5 hour refeed once per week."

DT,

That may well be true, but I'm not sure how using July's BF goal for determining your current refeed frequency is at all helpful or relevant.

?
What do you think my bf% is? I look nothing like any 25%+ photo I can find anywhere on the internet. Mostly I look like 15% upper body, 18-22% midsection, 15%-20% lower body but tbh I didn't really look too hard. These are guesses. So I'm choosing the highest possible % imo, conservative visual estimate. Was this a trick to get me to look at shirtless men online... it worked.

So how long are you staying on RFL?

I fail to understand really what your goal is, but I'm pretty sure you're going about this the dumbest way possible. (Assuming that you secretly want to grind yourself into diet induced depression, which is a very real and very likely outcome from this.)

^just this really. I'd said at the end of my last diet that if I went over 250 I'd drop to 240. After the wedding, my wife had really eaten more junk than me and she had done RFL in the past and asked if I would do it with her for a week or two and I said sure. So, mostly ****arounditis.

eta: two weeks, to answer your q

eta2: I kinda am getting a headache and I fully understand this diet is dumb.

I'm going for a walk.

Walks are pro. I indulge frequently.

So if I'm understanding this correctly, you're doing this with the wife as solidarity (rip) and will complete 2 days of RFL before having a refeed tomorrow? Seems w/e since keeping new wife happy and retaining some semblance of your penis being used for something other than a stress ball while in the shower each morning is likely good for life quality.

I wouldn't really sweat what you're doing. Just do w/e and then do something not ******ed after. You aren't really RFLing which is good I guess? I dunno. Eat a bread while at work or smth.

Wifey knowing what rfl is is a massive whatever the opposite of a red flag would. Rich get richer

Have a bottle of Iris. What is the appropriate floor sitting style? I don't wanna be shamed doing the LBBS of floor sitting.

I like that one, but I can't find my notes on it. I was probably too drunk and typed it in wrong. Cool hobby.

I do have notes that the grand cru version tasted like a trash bucket, so there's always a chance you spent your money on yummy trash liquid. Better than a $1000 bottle of vinegar purchased at auction, I guess (probably my future when I accidentally get into wine... great.) Back to beer tho... Make sure to use the word "barnyard funk" non-ironically for max floor quintessence.

In all seriousness, they rarely miss. Let it warm up a bit as you drink it. Don't share with plebs. Enjoy. k.

Its sitting on the counter (warming obv) and going into wine glasses. I have a 2013 Lou Pepe Framboise as well waiting for when it suits me.

RFL + beer seems like a reasonable diet for me tbh.

Had a chance to get a Cantillion Classic Gueze tonight and passed. They still had some 3 Fonteineen and Tilquin left, so I went that route. Missed out on the Iris and Lou Pepe apparently.

Mike, LPF/LPK/LPG elite tier. Can't do better. Fredd, sounds v sad let me know next time and I will send help.

Diet update:

Day 1 (start):
April 10, 2017 at 07:05AM 252.89 lb 22.27 % scale bf
Daily kcals + macros (forgot to add fish oil previously)
1479kcals /// 232p/36f/52c

Day 2:
April 11, 2017 at 07:01AM 247.55 lb 22.75 % scale bf
1656kcals /// 272p/36f/33c

Day 3:
April 12, 2017 at 06:50AM 246.44 lb 22.59 % scale bf
Planning normal breakfast/lunch/dinner with extra carbs around a workout in the afternoon or evening. k.

fb,

I think mine were acquired via scouring beer stores in Brussels. Have not had 3 Font.

Bizarre pass tho.

dt,

I think that is the general consensus with FF and some other one offs being universally considered great. But its all boozy fruit flavored stale dishwater when we get down to it.

Up next we can get kc in here to neckbeard the differences between all the TH products and whether he prefers King Jjjuliusss, Jjjuliusss, King Julius or Julius. (Pretty sure he'll go with one of the extra hopped varieties cause why not?)