I'm moving again to a more moderate diet.

I'm actually pretty happy with the results from the RFL diet, even for just the one week. I'm guessing I'll probably level out to about 193/194ish so a loss of 4-5lbs in one week.

My goal now, is a loss of about 2lbs a week. So essentially a 1,000 calorie deficit daily, excersice/intake combined.

My maintenance is about 2,500 calories. So I'm aiming at about 1,500 calories on non-workout days, and 1,800-2,000 calories on workout days.

And hopefully add in some walking on the treadmill while grinding movies/shows/etc on non-workout days.

Basically going to stick to the RFL mindset, but be a bit more leanient(sp?). So, keep the protein high, but not be so picky on the types of meat, i.e. some fattier meats would be fine, not all the time, but here and there. Keep up lots of veggies, and add in a few carbs here and there.

I think this should be fine, and should have my body back to temple status in a few months time.

Edit: Would I be good to move back to 3 days at the gym now that my deficit won't be quite so large? I feel lazy only working out twice a week.

Workout - 7/20/2010

Squats:
3x3x305lbs

Bench:
3x3x185lbs

Deadlifts:
1x3x345lbs

Everything felt great and pretty easy, I benched before squatting and that definitely helped with having enough shoulder strength to do the press effectively.

Pretty pumped that I didn't really lose any strength on my week of RFL, and am excited to continue cutting.

WIM

Workout - 7/22/2010

Squats:
3x3x310lbs

Press:
3x3x125lbs

Rows:
3x3x160lbs (PR)

I just own at life. Everything felt great, squats were heavy, but not soul-crushing heavy. Excited for getting back to 3 plates on Monday.

I pressed again before squatting and it definitely helped a ton, press was easy peesy.

Rows were a joke as well.

Was also worried about my squat form somewhat so I took some videos that I may post later, but I think they look solid.

Also;

Down to 189lbs as of this morning.

Life is good.

Here's the video : Link

got some definite knee caving. can see outer edges of heels coming up. may be partially caused by the wide stance (wider than mine at 4" shorter).

Yeah, I definitely agree my stance is way too wide there, which may also be part of the culprit for the knee cave as well.

Workout - 7/29/2010

Squats:
1x2x310lbs
2x3x300lbs
(week off boooooo)

Bench:
3x3x185lbs

Deadlifts:
1x3x350lbs

Aside from Squats, which were heavy as hell today, the workout went well. Especially considering I hadn't been in the gym for a week.

Ordered some Ephedrine HCL today, should be here next week. Plan to eat at maintenance for the rest of the week, and hopefully get my lifts up a bit before starting my 2nd stint of RFL which I'm pretty excited to try with Ephedrine on my side.

Weighed in a little under 188lbs this morning.

Workout 8/2/2010

Squats:
1x5x300lbs
2x4x300lbs

Press:
3x5x130lbs

Rows:
3x5x165lbs (PR)

Overall pretty good workout, I've definitely lost some noticeable strength in my Squats, but I plan to nom nom lots of protein this week and get them back to 3x5x310 by the end of the week before starting RFL.

Press felt great and Pressing before Squatting is awesome. Definitely could have done more today, but will pwn 135 on Friday.

Rows are starting to get heavy, but felt solid.

Workout 8/4/2010

Squats:
3x5x275lbs (Reset cause my form had gone to complete crap)

Bench:
3x5x190lbs (PR)

Deadlifts:
1x5x350lbs

Meh. Squats sucked, but ah well. Bench was awesome, Deadlifts were hell.

RFL starts again tomorrow, Ephedrine arrived today, time to diet.

Nice job on the PR. I was gonna do RFL myself but I'm getting decent results with intermittent fasting / not counting calories lol. If I get to low/mid teens bf% I may give it a try. Sucks ephedrine is illegal in hawaii.

Workout 8/6/2010

Squats:
2x5x280lbs

Press:
2x5x135lbs

Rows:
2x5x165lbs

Solid workout. Everything felt good. Squats are still heavy after reset but meh, no pain no gain.

Weighed in at 192lbs today. (Today ended up being day 1 of RFL)

Bumping this for motivation.

Down to 182lbs as of this morning. Really really happy about that, however I've been slacking on the gym, probably only been 4-5 times this month.

Was sick for a week, so I'm a little worried about my lifts tonight but I figure I'll go in stocked full of WIM and see how it goes. Time to get back to being a manly man instead of a dainty little special snowflake.

Uh oh, prepare for pain. If I were you I wouldn't go full ape today and suffer massive and debilitating DOMS. Go a little lighter today then go max after that.

Yeah I figured I'd drop weight a bit. How much would be reasonable, 10% or so?

Sounds reasonable. Just work up fast again if you're feeling good.

Workout 8/25/2010

Sqwats:
2x5x255lbs

Press:
2x5x120lbs

Rows:
2x5x150lbs

Everything felt pretty good which was nice, of course though the real test will come the next few as I move back up to my old weight. Felt good being a man and stuff again.

I'm back, back in the New York Groove.

Considering I hadn't been to the gym in about 2 months. And the last time I tried to make any kind of gains I was 25 pounds heavier, I figured I'd start over and start conservative. I'm currently around 170-175ish, the current plan is to eat at maintenance until I start to stall, then begin bulking slowly.

Workout 10/17/2010

Squats:
3x5x165lbs

Bench:
3x5x105lbs

DLs:
1x5x185lbs

Deadlifts and Bench were cake, Squats were embarrassingly slightly challenging. I plan to be fairly aggressive with my increases for the first week or two, and then scale it back as I start to struggle on the weight.

Day two of returning to the ranks of manliness complete.

Workout 10/19/2010

Squats:
3x5x175lbs

Press:
3x5x95lbs

Rows:
3x5x95lbs

Hey man, good luck on ze comeback.

Workout 10/22/2010

Squats:
3x5x185lbs

Bench:
3x5x105lbs

Deadlifts:
1x5x205lbs

Everything was pretty easy, definitely can be a bit more aggressive with the increases on Sunday.

Workout 10/24/2010

Squats:
3x5x205lbs (+20lbs)

Press:
3x5x105lbs (+10lbs)

Rows:
3x5x115lbs (+20lbs)

Workout 10/26/2010

Squats:
3x5x215lbs (+10lbs)

Bench:
3x5x135lbs (+20lbs)

Deadlift:
1x5x235 (+30lbs)

Squats were relatively heavy last day, so decided to scale back to 10lb jumps for now. Bench was ridiculously easy last week, so jumped ahead 20, ditto with Deadlifts, so jumped up 30 in them.

Neither were still very heavy, but I'll probably still scale back a bit with bench, but probably try another 20-30lb jump on Sunday for Deadlifts.

Also did some curlzzz to work my bicepts and connect with all the bro's that like to chill in the gym.

Workout 10/29/2010

Squats
3x5x235 (+20lbs)

Press:
3x5x115 (+10lbs)

Rows:
3x5x135 (+20lbs)

Everything felt good, squats were somewhat tough, but nothing close to failure. Press was heavy as well, and rows were fairly easy.

Eating a bit above maintenance seems to help noticeably, and no doubt the fact that I'm getting back into shape as opposed to getting into shape for the first time helps a ton too.

I was 176ish last Sunday, going to weigh in again this Sunday, and adjust as needed. I'm aiming to gain around a pound a week, so hopefully I'll be on track for that goal.

Workout 11/5/2010

Was sick early in the week, so missed Sunday's and Tuesday's workouts.
Was glad to get back to it today.

Squats:
3x5x245 (+10lbs)

Bench:
3x5x145 (+10lbs)

Deadlifts:
1x5x255 (+20lbs)

Was really happy with today's results. I ended up losing like 5 pounds during my stint of sickness. So the fact that I was still able to bring my lifts up after a week off and 5 pounds less, made me quite happy.

So you got pretty much insta strong, did you manage to get as skinny as you wanted to as well? I'm aiming to emulate your sick month of 10lb jumps atm so always interesting to see results

I feel like my results are a bit deceiving. I played Hockey and Football all throughout Highschool, and while never being "strong", I was always in shape, and I think that that was a big factor in me getting such solid gains.

I lost all the weight I wanted to, but I got sick for about a week and a half during my dieting and my gym partner had surgery and stopped going with me for about a month, and I then ended up slacking on the gym after that, and because of it, lost a lot more muscle than I wanted to.

I mean I was happy with losing the weight, it felt great, and still does. But I'd definitely make damn sure to keep going to the gym during the diet next time.