Thread: The DaMayor~RFL~Phase II~Journal IX~Saga

Day One~Projected Macro's

884 Calories, 10.8g Fat, 3.8g Carbs., 185.0g Protein.

While I understand that these numbers are not a great source of entertainment, this is where I will need to be for the next few weeks. In an attempt to avoid putting any of you into a coma, I will from time to time offer a description of the foods from which these numbers came, and may go as far as describing the prep. involved. (These techniques to be offered via my soon-to-be-released cookbook)
Otherwise, as my dear friend Lyle would say, BUY THE BOOK!

looking forward to seeing the workouts and more importantly the food, im expecting big things as you own a restaurant and all that, do you think it would pass the Gordon Ramsey test lol

All I have to say is BLAH !! That was a tough day .. not looking forward to that workout again .. Giver buddy !!

Originally Posted by davegmb

looking forward to seeing the workouts and more importantly the food, im expecting big things as you own a restaurant and all that, do you think it would pass the Gordon Ramsey test lol

The workout(s) will be pretty repetitive, actually. I will be doing a moderately heavy, full body routine like I did before, and will try not to go after any PR's in the process. I think this may have slowed my progress torwards the end of my first bout with this diet. Probably something like the following:

Lat Pulls 3X8~10
Seated Rows (Alternate between close grip cable and seated Nautilus type
DB Press or other press movement, such as Nautilus incline/hammer
Leg Press (weeks 1 and 2 then foe warm-up only...if at all)
Squats
Leg Extensions
Deads/Rack Pulls

I expect that my main challenge(s) will be psychological this time around. Followed by the low energy levels....I'll go so far as to say that it is the strict, oftentimes mundane diet and the intentionally controlled training (with minimal energy) that make RFL/PSMF such a challenge. But fortunately, the results are worth the discipline.

Speaking of diet challenges, it seems that DaMayor's abuse of high carb foods for the past couple of months has created a little issue that was not an issue in the past. CRAVINGS. They got me last night....but we'll get this under control vey soon.

4 weeks is a long time to be on this diet, but you get the carb-up on the weekend right?

Originally Posted by katt

4 weeks is a long time to be on this diet, but you get the carb-up on the weekend right?

Oh, I'll be on the diet for at least eight weeks, the four week period will just determine whether I will change over to Category II or not. So, to answer your question, I won't be doing any refeeds for a while....although I will have at least one of the two "free meals" that that book recommends. I only went with one the first time around, and it seemed to work well enough.

yeah,,, it seems with me, on any diet or cutting plan, as long as I have that one meal, it makes it all better for the next week. Probably all mental

Day Two buddy !! LETS GIVER

Originally Posted by JennyB

Day Two buddy !! LETS GIVER

Well, kinda day one for me....I sort of screwed up last night. Not terribly, mind you, but not exactly where I should have been .

Okay, so I just wrote a very lengthy and detailed post....and now it is gone.

Anyhoo....Today's Food Intake
899Calories, 15.7g Fat, 8.2g Carbs, 177.6g Protein

The Workout

Short and sweet....I ain't typing in the numbers again.

The Scale

Not re-typing the rant either.....I'm fat. I've gained seventeen pounds. I'll diet. I'll get un-fat.

Quick Notes

I think I might consider increasing my minimum fat intake from 20g per day to 30g per day....this I will do in order to broaden my food choices. If this proves to be too much of a deterrent, I will drop back down to 20G/day.

A Question Unrelated to my diet

I have mentioned, casually, and usually with humor, writing a cookbook. However, this may be a serious endeavor in the near future. In all honesty, there are thousands of cookbooks and recipes that claim to be PSMF compatable, but are not. So, with this in mind, I ask you.....what do you have the most difficulty with when trying to put together RFL-friendly meals? The main dish? The sides? The condiments? Macros? While I have a good idea of how I want to address this project, I'd really like to hear from those who have followed this sort of diet strictly and properly....as opposed to all of those yahoo's who claim to follow a low-carb plan, but aren't even close. Whatcha think?

My biggest problem is taste, I eat the same thing every day just alternate between tuna and chicken. So tips on how to keep it low carb but actually taste worth eating would be a big one for me.

Well that and I have problem with things that require lots of things in them anything over 4 and I skip it. Of if I have to watch it cook more than 30-40 minutes, oven time is cool though.

Sign me up, I'll buy one.

That's a great idea... there's always room for one more cookbook

Originally Posted by DaMayor

Well, kinda day one for me....I sort of screwed up last night. Not terribly, mind you, but not exactly where I should have been .

You need to message me when your going to fall off the wagon Mr. We are in the same boat and my calories are virtually cut in half .. so CHEERS to day 2 tomorrow

waves im in to see the change

btw took me forever to realize that the PSMF was the rapid loss book . i was confuzzled. thank god im pretty


**edit ***

cook book that will have fast meals or micro meals for those that are like me working 10 hours to 12 hours . also i will be starting this soon as well so will follow ur lead. any tips real fast . and if ur elite member the book is there too ~ under elite member only ...so it pays for itself

Today's Eats

Whey Protein Shot(s) ~2
Coffee~(max. allowance) Five Cups w/ low fat creamer
12oz. Tilapia Fillet(s)
8oz. Swai Fillet
8oz. Saute'ed Shrimp

969Calories, 18.2g Fat, 8.2g Carbs.,182.6g Protein

These numbers are for my projected daily intake. Projected meaning that these numbers are accurate provided that I don't screw up between now and bedtime.

My cravings are starting to decrease slightly, and by the end of business tomorrow I should be back in the safe, no-craving/no appetite zone. This is a good place to be, as once I'm there, I can turn down any temptation thrown at me. Since the county fair is in town this week, the sooner I level off the better.....My wife has been known to bring home those God Aweful funnel cakes and elephant ears....Bleh!
I have had a slight headache for three days, which is a little worrisome since I'm not due for my diet-related headache just yet. But, after yesterday's workout, I should expect some sort of discomfort...headache, neck pain, DOMS, etc. so we'll just work our way through this like we have in the past. And I suspect that when I take ALL of the recommended supplements the way I should (been a little forgetful about this) some of these symptoms should decrease substantially.

So what your saying is that this effin neck pain is normal? I can barely turn my head!!
Good job on the food but man those are low calories !! Whats this I hear we can eat pickles? MA just told me but Jugs neglected to tell me. lol. You got something against chicken boobies? Fish man How come you can have creamer too !! lol I am just picking things apart arent I .. I suppose I am in the grumpy stage .. Day 4 here I come!!

Push through tonight buddy YOU CAN DO IT PUT YOUR BUTT INTO IT !!

Originally Posted by JennyB

So what your saying is that this effin neck pain is normal? I can barely turn my head!!
Good job on the food but man those are low calories !! Whats this I hear we can eat pickles? MA just told me but Jugs neglected to tell me. lol. You got something against chicken boobies? Fish man How come you can have creamer too !! lol I am just picking things apart arent I .. I suppose I am in the grumpy stage .. Day 4 here I come!!

Push through tonight buddy YOU CAN DO IT PUT YOUR BUTT INTO IT !!

Neck pain shouldn't be normal, but I shouldn't keep falling asleep on the couch either. Either way, I'm sure I'll have some after I do legs today....I've got to get better bar position when doing squats...might have to break down and use the sissy pad.....

Pickles? Heck Yeah, as long as they're not the sweet type, of course. Chicken breasts? Oh they're fine, I just like the lower fat content in fish and shrimp, plus it seems "lighter" so if I'm in a bind to hit my protein numbers, I can handle a lot more of it in one sitting. Too many Chic. breasts make me feel like I've eaten a brick. The creamer? Well, it only has 1g fat and 1g carbs per tspn, so I just try to make sure I include it in my daily totals. Lyle actually says "no creamer".....I say bunk Lyle. Nah, I will slowly wean myself off of it, as it is one of those things that can sneak up on ya and mess up your diet if you're not careful.

Back to Business......

Foods Dat I be Eatin'
Today's fare consisted mainly of chicken breasts, shrimp and eggs, with a couple of protein supp.'s thrown in.

943 Calories, 21.1g Fat, 9.0g Carbs., 169.7g Protein

How I picked Stuff Up and Put it back down

Today was the first day I have worked legs in quite a while, so the workout was intentionally light...very light. Otherwise I would go in there, start slinging plates on bars, and be unable to walk tomorrow, or worse yet injure myself. While I did half of the volume I would normally do, I think it was a good call to use restraint at this point...I can already "feel it" in my legs. Of course, we will go back to the full body routine next week.

Jest Talkin' 'Bout Stuff Now

I am starting to warm back up to this diet again.....Finally. During the last couple of days, I have not felt as good in general as I did when I first began RFL. I am guessing this is due to many unrelated factors such as the weather, biz-related stress, screwed up sleep patterns for the past couple of weeks, etc., resulting in headaches, generalized fatigue, and an uneasy stomach.....things I would normally ignore or work through....I've just been feeling like crap. But I think that once my system gets acclimated to the diet again, I'll be good to go. In fact, today's workout has made me feel much better. Endorphins rock.
So, I am getting my enthusiasm back, and after another day or two of strict dieting, I should break through the haze and be back on track.

So precise on what food is going into your body, you know the exact measurements, thats my downfall i just eat and see what happens lol

Well DM I am sure that tomorrow will put you in the zone again. Its day 4 for me and I feel TOTALLY different then the first three days. Feeling good and the morning 1/4cup of coffee helped and havent even had the desire to have a pickle or Jello! Saving it for desert tonight KEEP PRESSING FORWARDS BUDDY!!

Originally Posted by davegmb

So precise on what food is going into your body, you know the exact measurements, thats my downfall i just eat and see what happens lol

You and me both Dave!

Originally Posted by JUNKINDATRUNK

Well DM I am sure that tomorrow will put you in the zone again. Its day 4 for me and I feel TOTALLY different then the first three days. Feeling good and the morning 1/4cup of coffee helped and havent even had the desire to have a pickle or Jello! Saving it for desert tonight KEEP PRESSING FORWARDS BUDDY!!

Um, you know you can have caffeine on this diet, yes? At least Lyle says you can.

Originally Posted by davegmb

So precise on what food is going into your body, you know the exact measurements, thats my downfall i just eat and see what happens lol

Since the PSMF/RFL diet isn't exactly a day at the beach, I just want to make sure I'm getting my money's worth out of this diet. Besides, anyone on this Planet should be able to track their daily food intake....it isn't nearly as intimidating or difficult as it might seem. All you need is:

1.) A digital scale~All portions are not the same, even if the label says so.
2.) Fitday, or equivalent.~ You can easily create your own library of foods...just plug and play.
3.) Literacy~ You have to read the labels. You have to find those hidden grams of sugar, etc...especially on this diet.
4.) Organizational Skills and Manual Dexterity~ If you can operate a zip-lock bag, you're in business. Just pre-weigh your foods, bag 'em, label 'em and you're good to go.

Now, with all of this said, I'm going to grab my 6oz. bag of shrimp, go home and whip those little critters up with 1 whole egg, 3 egg whites, splash everything with salsa picante and chow down.

Nice ... real nice .. JUNK IN DAH TRUNK hey !! Naughty !!

I had 1/4 cup this morning and dont want to do anything else other than a cup of tea. I stick to doing exactely as Jugs says .. no ifs ands or BIG BUTTS about it

Originally Posted by JennyB

Nice ... real nice .. JUNK IN DAH TRUNK hey !! Naughty !!

I had 1/4 cup this morning and dont want to do anything else other than a cup of tea. I stick to doing exactely as Jugs says .. no ifs ands or BIG BUTTS about it

Juggs Lyle Juggs Lyle

Now I'm all confused...I don't know who's diet to follow....Dang It!

Either way, I would like to report an assault.....somebody beat me to a pulp with a 2x4 while I was in my sleep. Apparently I must adjust my interpretation of "light workout" for future reference.

In addition:Pickles. Yes pickles are good, pickles are fine, but it is not advised that one fend off late night cravings by eating half a jar of pickles. Of course, if you are in the latter stages of the diet, and are experiencing defecation difficulties, then the half jar of pickles are as effective as a saline enema......just thought I'd share.

Lovely once again DM lol. Good thing I only had one pickle yesterday and it was in my tuna! Im a good girl .. angel in fact .. NOW PULL IT TOGETHER BIG BOY !!!

Originally Posted by JennyB

Lovely once again DM lol. Good thing I only had one pickle yesterday and it was in my tuna! Im a good girl .. angel in fact .. NOW PULL IT TOGETHER BIG BOY !!!

Yes Ma'am.

Da Numbers
953 Calories, 16.6g Fat, 10.3g Carbs.,184.4g Protein

Tonight should be an easy night...no cravings. I think I'm pretty much out of the woods. The next test will be that of temptation....a test that I will, of course, pass with flying colors. The County Fair is in town, and my wife and I are taking my son and his friend tomorrow....as much as I dread the thought. I am sure that during the course of this little venture, I will be asked at least twenty times about whether I would like one of the elephant ears, funnel cakes, deep fried snickers bars and those traditional home made fries topped with vinegar that are found in this little pergatory playground....followed by the usual, "Oh, you can't have that?"..."Just a little won't hurt ya"...."You can't have Anything!"....or my favorite, "I hate you and your stoooopid diet, you son-of-a!" Of course, I will stick to my guns and decline. I suppose I could take one of those vaccuum-packed pouces of tuna, and when tired of being asked respond with, "kyuk-uk-uk-uk, squeezed the pouch until the tuna is airborne, catch it in my mouth, find a big burly guy and sling his ass out of the park.


Tonight's Feast.....Chicken Gizzard Saute'! Join us! uk-uk-uk-uk..

Originally Posted by DaMayor

elephant ears, funnel cakes, deep fried snickers bars and those traditional home made fries topped with vinegar that are found in this little pergatory playground....followed by the usual, "Oh, you can't have that?"..."Just a little won't hurt ya"...."You can't have Anything!"....or my favorite, "I hate you and your stoooopid diet, you son-of-a!"

I get that complaining every weekend.

What the hell are elephant ears?

And $5 says you don't make it all the way through without giving in at least once. I would