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  • Break week was fine, water weight came back and settled me in at 201.2 on the weekly average, which isn't bad at all. Going to do a small phase of 2 or 3 weeks ahead of vacation coming up in a month, but, not going full bore. Adding 10% to my cutting calories so shooting for about 1350/day and I'll probably use Fri/Sat as…
  • That's amazing progress! Well done, sir! I know what you mean too. Figured my cravings would be the chips and ice cream, but, nope oatmeal with brown sugar at breakfast and and apple with lunch are the things I get so excited about when I'm off the diet. Weird, but hey, eat what you like and like what you eat :)
  • Bounced back fairly well for Phase 2, Week 6; ended at 195.5Lbs and weekly average of 197.2. Taking a diet break for 1 week then going to run a mini phase of about 3 weeks to hopefully get below 190 for at least one day, lol. It's getting there so I'm still encourage by the progress but the reality of just how much extra…
  • It's a good feeling when you can start to notice those kinda things! Awesome work, man👍
  • Agree with psuLemon COMPLETELY! I'm currently running it for the second time, and in phase 2 of this second go round. If you don't read that book you will not get the performance you hope for, simple as that. This is a highly structured plan for the very disciplined dieter. Missing or mis-dosing supplements or diet targets…
  • That bad week really set me back. Ended Phase 2, Week 5 at 197.5Lbs but weekly average was 199.8; a weeks loss of only 0.1LB ARRRGGGHHH!!! This was supposed to be my last week but I'm nowhere near my goal so I'll most likely run another phase. Also need to recalculate my intake totals and see if that helps accelerate…
  • 3lbs doesn't sound bad; no doubt you can handle that!
  • Phase 2 Week 4, this update is a little bittersweet as I was able to get the scale below 200Lbs for both my single day weigh-in (198Lbs) and weekly average (199.9Lbs), but, followed that up with a terrible weekend of overeating and not meeting protein intake. Overall, not too upset about it but would have felt much better…
  • Phase 2 Week 3 went pretty much as I expected except I missed a workout due to job & travel constraints. Weekend out of town didn't cause much damage and it was somewhat therapeutic to go out to eat and have some drinks and snacks without stressing over it. Ended last week at 201Lbs (same when I weighed in today so that's…
  • Good luck and keep us updated!
  • Phase 2 Week 2 wrapped up and I feel it went better than any other week so far. No free meal but I did a proper refeed Saturday. Lifts felt good all all week and energy levels were acceptable. Last weigh-in I hit 202LBs, dropping my weekly average to 204LBs. Have to go out of town this weekend so I'll most likely fall off…
  • If it was easy, none of us would be here working this hard to figure out our own best ways. It takes TIME and CONSISTENCY more than anything else. Any trainer can give you a plan that works, but, generally we want the plan that works most efficiently for our individual needs. Dialing that in is the ultimate challenge and…
  • Glad you've found your groove! Keep at it man, persistence pays every time.
  • Phase 2, Week 1 in the books. Kept things pretty simple, eating nearly the same thing each day keeps it easy to adhere but is very boring. Luckily life was busy all week and kept me from worrying about hunger or boredom. Workouts were great and energy was ok depending on time of day. Sleep was a bit restless most of the…
  • Yeah, not just going at it on my own lol. As Lemon mentioned, it's a very strictly defined diet program written by one of the best diet & recomp minds in the business. Quite miserable to run but effective. Goal is to maximize fat loss while minimizing muscle/strength loss. Certainly not for everyone but I've found it to be…
  • That's where I really struggle - putting limits on myself without the accountability of logging or following a strict program. Especially once I add some drinks to the mix. Nice work!
  • Sometimes life tosses things at us that have to be priority. No doubt you'll get through it and find time to get things back how you'd like them. Hope everyone feels better soon.
  • Back on RFL protocols today. Calorie goal is 1200/day, P195/C30/F33; supplements are EC stack 3x/day, 9 fish oils, daily vitamin, Potassium, magnesium, vitamin D, and biotin. The 2 week break was fantastic, but, I crept back up to nearly 210 so it's important that I jump back in full force and make sure I don't fall off…
  • That's pretty awesome work! Agree the fluctuations are maddening but that's nature of things. What is your transition plan once you finish your cut?
  • 11 weeks is a long time! Nice work! Takes serious patience to work that duration.
  • It's been really nice eating a regular diet and getting solid workouts in. St Paddy's was a successful day full of adult beverages and tasty treats without any guilt and my weight has stayed steady so far. Settled in at around 208Lbs so water weight checks out at about 5Lbs. Maintenance calories are around 2,500 with macro…
  • Started slowly back to maintenance calories throughout Friday & Saturday; so nice to have plenty of energy and eat carbs and all that good stuff. To close out my first phase of 7 weeks on RFL, I'm down 15Lbs on my weekly average and 21Lbs overall. Expecting around 5Lbs to come back on as water weight normalizes. My goal…
  • Week 6 was a bit of a drag. Loss slowed and found myself really craving food. Managed to fight it off until Saturday night when I had a couple drinks that led me to snacking a few hundred calories. So, the planned refeed for Sunday had to be quite strict and ended up just being kinda miserable instead of relieving and…
  • Week 5 went pretty well. Skipped the free meal for the week. Had a couple drinks Friday evening but didn't indulge in any other extra calories. Sunday was my refeed and the carbs were as wonderful as I'd hoped. Weight is down another 2.2Lbs from last week on the weekly average. Overall, weekly average loss is 11.5Lbs, and,…
  • Week 4 of RFL in the books and weight is down 9.3Lbs on the weekly average and 15.1Lbs from starting weight. Let off the gas Friday night and all day Saturday, letting myself have a couple drinks each night and killed some carbs throughout the day Saturday. But right back to it Sunday and I'm gonna be fairly strict for the…
  • Haven't been around lately as I spent the last 4-5 months faux-bulking (getting fat while lifting) and managed to get back around 220Lbs. Just finished week 2 of a 6 week cycle on PSMF/RFL. Down 5lbs of my weekly average weight and that's after a large & fatty refeed during the super bowl yesterday. Hasn't been bad to keep…
  • I haven't run UD2 but am pretty familiar with it and a bunch of LM's work. You'll probably get better info and feedback from his forums or FB pages; tons of folks there that have used his methods and even posted progress logs for review. Most of what I read indicated using his RFL to reduce BF down to 15% or less before…
  • I'm an Akron area Buckeye born & bred. No real complaints about living here other than the winter between January & March. Great cost of living, quality schools, and of course THE Ohio State Buckeyes. Would be nice to see the Browns win a super bowl in my lifetime but... LOL; maybe just start by winning some games. Food…
  • psuLemon: the best hunger deterrent for my efforts was to stay as busy as I possibly could. Timed out right that I was doing a pretty big landscaping project at home so my evenings were full and never gave me a chance to give in to cravings. I ran an ec stack for three weeks and it helped a bit at the start but the effect…