Recent content by johnc602

bump. Any advice?

After about 1.5 months of eating at maintenance I started a cycle of rfl as a category 1 about a week and a half ago. I'm down about 8 lbs so far and will put up pics and final stats after my two day refeed Monday/Tuesday. I have several questions... First, some stats Height: 5' 11" Weight...

Nice work so far. I'm hoping I see similar results when I start in a few weeks. As for your energy level, make sure you're cutting back your workouts to the recommended 2 per week. Your symptoms sound like your body is adjusting to the lack of glycogen in your body (which is what you want)...

I've read RFL as well and plan on starting it in a few weeks. Here are my .02 cents: According to the book, I think you're carbs and fat are on target, but I think your protein may be slightly low... 187*1.25 = ~234 g protein daily 234 g Protein * 4 (cal/g protein) = 936 cal 15-20g carbs * 4...

Okay, been a few weeks, figured its time for an update. For week of 2/1-2/7 Daily Calories : 2,027 Protein: 176.1 g Carbs: 148.5 g Fat: 82.2 g I'm planning on upping calories another 100 this week to 2,100. My appetite has definitely picked up and I'm starting to become hungry during the day...

I definitely feel like I have more energy and endurance in the gym. I also feel full, I guess that's a result of the increased fat consumption and the additional 100 cal/day this week. My biggest fear is gaining the fat back that I've lost so far (but I trust you built). I'm going to continue...

I have and he's cleared me to do pretty much anything with the caveat of just being cautious. By the way, I've been working on shifting up my diet, here's what fitday says for the past several days... Calories: 1939 Carbs:136.1 g 526 cal Fat:80.4 g 716 cal Protein: 167.1 g 682 cal...

So if I understand correctly, I should try to slowly creep up to around 2500 cal/day (15 x 170). Then hold that diet while working out until May, when I can try to cut down some weight again? A couple of questions: Is the reason for me moving my calories back up to maintenance just to give...

Wow, that was fast. I took a 2-3 week break from diet and working out around Christmas and basically ate whatever. I've been using dumbbells because I've been working out in the hotel gym. However, I feel like i'm starting to outgrow it (my bench is now 3x12 with 50 lb dumbbells). The...

Long time lurker here. I've tried to read and learn a lot here. I've been working out and dieting for about 7 months now. Stats: Height: 5' 11" Weight (6/1/10): 195 Weight (1/21/11): 170 I'm having trouble losing the last 10-15 lbs. I'd really like to lose it by summer. Typical day diet...

I guess I should mention as well I'm 5'11" and about 180 lbs. I'd like to get to 170. By my BF scale (I know this isnt extremely accurate) its about 16%. From what I've read, I need to add about 30-40 g of protein daily to my diet, is that about right?

I think I need to add some more protein, but would like suggestions. I am trying to cut about 10 more lbs of fat. Macros (Over a typical two week period): Fat: 59 g (29%) Carbs: 185 g (40%) Protein: 137 g (32%) 7am: 1 cup cereal and skim milk OR 2 eggs and ~6 strawberries 10am: 1 container...

Hello all, I've been lurking for quite a while, but now I need some help with getting rid of that last 8-10 lbs of fat. In 5 months I've been able to lose about 25-30 lbs, but I just can't seem to get rid of the last bit of fat around my midsection. Age: 24 Height: 5'11'' Weight: 178 lbs...