Shifting a few percent!

**hodi** · 25-05-2010 10:58 PM

Thanks James,

What kind of things did you refeed with?

**James** · 25-05-2010 11:03 PM

My macronutrients were for a two day re-feed to optimise muscle glycogen loading, so I ate 1g per pound of bodyweight for protein, I kept fat at under 50g a day (so as to reduce change of it spilling over to bodyfat), the first day of the re-feed was 600g carbs, the second day was 300g carbs.

My food choices were whatever fit into the nutrient goals for the day, I did try to keep any high GI carbs consumed eaten along with lots of protein, fats and fibre to negate their bad effects.

**hodi** · 26-05-2010 10:01 PM

Ok day 2 nearly done.

Breakfast - impact whey - 23g protein

lunch - chicken breast - 69g
- lots of salad

snack - impacy whey - 23g

Dinner - 200g haddock - 38g
- salad

Prebed - Bedtime extreme - 43g

Total = 196g protein

Had a hectic day today, not much time to eat but it worked out ok. Didn't even get too hungry away from my perpetual vat of beg soup!

Need to sort some dairy out tomorrow, going to hunt down some low fat cheese.

If there's two good things about this process (apart from the ripped hulk that it better produce at the end

) its being able to really taste the stuff I actually eat (plain haddock tonight was amazing!)

and learning some good habits diet wise. Training wise diet has always been my thing to get to next week.

Managing uni work ok so so far so good!

**Tauren** · 26-05-2010 11:45 PM

Appreciate the log mate, particularly the food details.

I start RFL Wednesday, so its all good knowledge to have. I am actually looking forwards to the plan, which is a little worrying. I am thinking I should be terrified and getting bags of doughnuts down me.

Anyway, keep up the good work.

**Tomskiii** · 27-05-2010 08:49 AM

I'm interested in this, just had a quick look at RFL and it appeared to say its 400-1400cals almost only from protein, that right? If so how do you stop your metabolism slowing right down and/or muscle loss?

(Sure it covers these, just want to know how it does!)

**James** · 27-05-2010 08:50 AM

Read the book or the book profile on Lyles site, it is all covered there.

**hodi** · 27-05-2010 11:29 AM

Hey Tauren,

Cheers dude,

I will try to put any adventurous dinners I make beyond fried in no oil turkey breast!
The most comforting thing is the soup idea that coma mentioned somewhere, I'm making one every other day. Fry up some garlic, onions, add mushrooms, cabbage peppers etc etc and stock and chilli.

Off to food shop now, have made a list to make some of Lyles friends recipes and others, I reckon that's going to be really important adherence wise for me as tuna from the tin and plain meat will get disheartening quickly!

Tomskii,

I think my calories are hitting 900-1000 daily, I feel pretty good though....so far

I also take a thermopure type thing. and do the odd pull up and drink lots of coffee and green tea so that may help! As James said its all in the book,

**Tauren** · 27-05-2010 11:42 AM

Quote

Originally Posted by Tomskiii

I'm interested in this, just had a quick look at RFL and it appeared to say its 400-1400cals almost only from protein, that right? If so how do you stop your metabolism slowing right down and/or muscle loss?

(Sure it covers these, just want to know how it does!)

The idea is that the protein stops you losing LBM. Also the leaner you are, the more protein you take in, and the shorter period of time you are allowed to stay on the diet. Metabolism slowdown will happen, but is mitigated to an extent by free meals and refeeds.

I have done some practice calculations, and even if I strictly follow the diet, I could still see myself getting 1200-1300 calories a day (thats if I OCD-ishly count everything, including supps).

@Hodi

Keep the recipes coming mate. Soup idea is really good. Only problem is how rubbish I am at eating veggies, but then again thats reason #3 for doing the diet, make me eat more of the damn things.

**James** · 27-05-2010 12:03 PM

Tin of tuna in water/brine
2 teaspoon fennel
2 teaspoon oregano
1 teaspoon soy sauce
salt and pepper to taste
2 medium egg whites

skillet/non-stick pan
optional - coconut butter/butter - MINIMAL

----

Drain and squeeze tuna as dry as possible, mix everything together in a bowl. Make patties (aka Meat Discs - my favourite alias for burgers), cook in a dry pan (or use a TINY amount of butter/coconut oil) until warmed and lightly browned on both sides.

Still very dry, but a nice change of normal, boring tuna.

**imonamission** · 27-05-2010 01:01 PM

Yeah Hodi - keep the reciepes coming. I haven't noted down the actual foods I'm eating (normally because it is just turkey or chicken breast at the mo) but over the weekend I'll start to experiment a bit more while keeping firmly in RFL guidelines. I'm the same as Taurus though - i hate veg!