Renaissance Periodization - 2nd Cut - Start at Base Again?

Post by **dcw** » Sat Apr 27, 2019 eight:36 pm

simonrest wrote: ↑
Sabbatum April 27, 2019 vi:21 pm
Cheers for the detailed write up, @dcw .

I'm struggling in FL3, I never had cravings in the beginning two stages but now I am finding it really hard to stick to, but I'm determined to become and stay under 120 then I need to stick it out a few more weeks. Given your feel I demand to become a couple of kilos under to allow for rebound

FL3 just sucks. Period. My caffeine and chewing gum consumption went through the roof during those 2 weeks. Lol

How long have you been cutting? RP advises not to cut any longer than 12 weeks. If you're at that point merely still have more to lose, and then they suggest y'all go ahead and exercise 12 weeks of maintenance to increase metabolism and NEAT (and therefore calories) and then kickoff some other fat loss phase from a higher daily intake. If I merely had but a few more than lb/kg to go I might attempt and suffer through it, but that may not be platonic. Calories can only go so low.

#62

dcw wrote: ↑
Saturday April 27, 2019 8:36 pm

FL3 just sucks. Menstruum. My caffeine and chewing glue consumption went through the roof during those ii weeks. Lol

How long accept you lot been cut? RP advises not to cut whatsoever longer than 12 weeks. If you're at that betoken but still have more to lose, then they advise you become alee and practice 12 weeks of maintenance to increase metabolism and Not bad (and therefore calories) and so start another fatty loss phase from a higher daily intake. If I only had only a few more lb/kg to get I might endeavour and suffer through it, simply that may not be ideal. Calories can only go so low.

I've been going for xiv weeks, but fl1 lasted one-half of that. I'll see how I get side by side calendar week. This calendar week was a training deload so every mean solar day was either non preparation or light which meant nix carbs. Next week I get carbs over again and I might experience better

#63

simonrest wrote: ↑
Sat Apr 27, 2019 viii:48 pm

dcw wrote: ↑
Sat Apr 27, 2019 8:36 pm

FL3 only sucks. Period. My caffeine and chewing gum consumption went through the roof during those 2 weeks. Lol

How long have yous been cut? RP advises not to cut any longer than 12 weeks. If yous're at that point just notwithstanding have more to lose, then they suggest you get ahead and do 12 weeks of maintenance to increase metabolism and NEAT (and therefore calories) and and so offset another fat loss phase from a college daily intake. If I just had just a few more lb/kg to go I might try and suffer through it, merely that may not be ideal. Calories tin but go and so depression.

I've been going for 14 weeks, but fl1 lasted one-half of that. I'll run into how I become next calendar week. This week was a preparation deload and then every 24-hour interval was either non grooming or light which meant zero carbs. Next week I become carbs again and I might feel better

That's a great point. I was always the near miserable on Sundays considering Sat/Sun were always non training macros. I call up thinking that if I could do it over I would have had more than 3 strength training days a week. Fifty-fifty during FL3, the training days were much amend considering I could swallow more.

#64

simonrest wrote: ↑
Sat Apr 27, 2019 viii:48 pm

dcw wrote: ↑
Sat April 27, 2019 8:36 pm

FL3 only sucks. Period. My caffeine and chewing gum consumption went through the roof during those ii weeks. Lol

How long have you been cutting? RP advises not to cut any longer than 12 weeks. If you're at that point but yet have more than to lose, then they suggest you lot go ahead and practice 12 weeks of maintenance to increment metabolism and Nifty (and therefore calories) and so commencement another fat loss phase from a higher daily intake. If I simply had only a few more lb/kg to get I might try and endure through it, but that may non exist platonic. Calories can just go so low.

I've been going for fourteen weeks, only fl1 lasted half of that. I'll come across how I go next calendar week. This week was a training deload so every 24-hour interval was either non training or light which meant nada carbs. Next week I get carbs once again and I might feel amend

I'd stop and maintain for a like length of time every bit the cut. Enjoy the sweet increment in MRV and strength gains, then do some other cutting. Why mess with a scientifically backed upwardly proficient thing

I dropped 6 kilos on the cut, currently in maintenance enjoying the increase in carbs and feeling peped instead of run-downwardly all the fourth dimension. I'm going to maintain for the next 3 months then run a mini-cut to drop most 2-3kg and and so hold that for the forseeable future.

#65

Sumo wrote: ↑
Mon April 29, 2019 v:36 pm

I'd stop and maintain for a similar length of fourth dimension as the cut. Enjoy the sweet increase in MRV and strength gains, then practise another cut. Why mess with a scientifically backed up good matter

I dropped 6 kilos on the cut, currently in maintenance enjoying the increase in carbs and feeling peped instead of run-downward all the time. I'm going to maintain for the next 3 months then run a mini-cut to drop nearly 2-3kg and so hold that for the forseeable future.

Nice.

I'm downwards about 7kg so far, I'd like to get another 1 down then go into maintenance for a bit, at least until I'm back from Italy in July. Then I reckon I've got some other cutting in me afterwards this year to get down another 5kg or so. So I'm almost halfway to a normal BMI...

#66

@simonrest have y'all idea about going into maintenance now if you're trip is coming up before long? I'chiliad thinking it would help to minimise weight rebound which would be higher from holiday eating as opposed to a controlled reverse nutrition on the templates.

#67

Sumo wrote: ↑
Mon Apr 29, 2019 7:43 pm
@simonrest have you thought nearly going into maintenance now if you're trip is coming upwardly presently? I'1000 thinking it would help to minimise weight rebound which would be higher from holiday eating equally opposed to a controlled reverse nutrition on the templates.

I oasis't considered much of annihilation, which is probably how I wound upward doing FL3 while peaking on my current program.

I'll be in italian republic for ii weeks, commencement half with family so at to the lowest degree for that portion my diet will be whatever is cooked for me. I'll take whey and but steer towards vegetables and meats and away from pastas and sweets. In one case I go to Rome I'll take a kitchen and will be eating in restaurants and so I tin become for fish and veal with salad.

She'll be right, i'll brand it work, and if I don't it will be just more weight to cut the next round.

#68

So... I bought one of these because my wedding is coming upward July 6th. I read through this entire thread and gleaned some good tips. Any other pro hacks I should exist aware of?

#69

CamLeslie wrote: ↑
Wed May 15, 2019 nine:51 am
And then... I bought one of these considering my hymeneals is coming up July 6th. I read through this entire thread and gleaned some skillful tips. Any other pro hacks I should be aware of?

We discovered the magic of popcorn seasoning, and put information technology on just about everything (egg whites, chicken and rice, veggies, etc...). The bacon cheddar and parmesan garlic are my favorites, only they're all pretty adept. I'g pretty sure @SeanHerbison uses it, too. If information technology's skillful enough for him, it's expert enough for me. They're low/no calorie.

Edit: Here'due south the brand we become. http://www.kernelseasons.com/

#70

dcw wrote: ↑
Wed May 15, 2019 eleven:06 am
We discovered the magic of popcorn seasoning... I'thou pretty sure @SeanHerbison uses it, besides.

Heck yeah. Ranch is my favorite, but I'd definitely try the Sour Cream and Onion if I could find it. I might lodge information technology online.

#71

What do you guys think almost using frozen steamed spinach for the veggies? Seems like 1 parcel would be adept for ii-3 meals worth (9 cups fresh).

#72

CamLeslie wrote: ↑
Wed May xv, 2019 vii:10 pm
What do you guys retrieve almost using frozen steamed spinach for the veggies? Seems like 1 package would be good for ii-three meals worth (nine cups fresh).

If it's something y'all will savour/tolerate eating, then I see no problems.

#73

dcw wrote: ↑
Midweek May 15, 2019 8:48 pm

CamLeslie wrote: ↑
Wed May 15, 2019 7:10 pm
What practise you guys think about using frozen steamed spinach for the veggies? Seems like i package would be practiced for 2-3 meals worth (ix cups fresh).

If it's something you will savour/tolerate eating, then I run across no issues.

Telephone call me crazy but I consume a bag of frozen kale/spinach a twenty-four hour period anyway. No idea why, I just like it and information technology makes me feel good. I was having a difficult fourth dimension envisioning 12+ cups of fresh spinach a twenty-four hour period though, only maybe as I get hungrier...

#74

CamLeslie wrote: ↑
Midweek May fifteen, 2019 7:10 pm
What practice yous guys think well-nigh using frozen steamed spinach for the veggies?

CamLeslie wrote: ↑
Wed May 15, 2019 10:32 pm
Call me crazy just I eat a bag of frozen kale/spinach a twenty-four hours anyhow.

Information technology's fine. I've been eating a lot of vegetables recently, and frozen spinach is definitely part of it. Getting frozen vegetables is easier than going to the store multiple times per calendar week.

Cipher special nigh spinach though. I ran out, and so the majority of today'south food is a 2 lb bag of mixed vegetables, a 12 oz bag of broccoli, and one-half a head of cauliflower. Also a lb of ground turkey.

#75

I found a chilli and garlic sauce that has zero calories. It goes on the chicken, rice and steamed veggies that I take every lunch and keeps it interesting.

Finished the three fat loss stages and am now in the first calendar week of maintenance. I experience much improve at present that I get some carbs back, but I'grand paranoid almost putting the weight I lost back on. Fortunately my wife is still groovy to continue eating healthily and then information technology won't be a total regression, and over this period I;ve found adept have away/eating out options that I can still maintain instead of burgers or pizza.

I went from 127.1 to 119.3 from Jan 21 to May 11. i didn't really take waist measurements, merely I'thou downwards 1.5 holes in my lifting belt if that'southward any indication. I'm not posting pictures considering I'm still fat, and also I didn't take whatsoever. Crucially I didn't lose strength cutting this fashion, in fact betwixt the high protein and high volume programming I am expecting to realise some moderate gains when I test maxes next week. I call up that's been the key to following this for me, in the by I've tried just cutting dorsum calories drastically and wound upwards getting weaker and then giving up cutting considering i didn't want to lose strength gained.

I'm planning to maintain over the next vii weeks and then I go away for 2 weeks and I'll be re-running RP after I get back, albeit a shortened version due to other commitments. I'm going to have to exercise this another 2 or iii times to get down to a good for you size

#76

dcw wrote: ↑
Thu February 14, 2019 2:03 pm

DrHades wrote: ↑
Thu February 14, 2019 ix:10 am
Sorry for the noob question. But I presume that the different Fat Loss phases consist of lowering the overall caloric intake. Is that right? And by how much do they decrease that? My approximate would be from 2300 upwardly to 1800. Or does it become lower that that?

Looking at my templates it breaks down like this:
From Base of operations to Fat Loss 1 - Drop in calories via meaning reduction Fatty.
From Fat Loss 1 to Fatty Loss 2 - Further driblet in calories via slight reduction in Carbs.
From Fat Loss two to Fat Loss 3 (aka Hell) - Further drop in calories via reduction in Fat (to essentially zero) and slight reduction in Carbs.

The templates provide suggested amounts of each macronutrient in grams for each meal that modify with each phase (described to a higher place), and don't give calorie recommendations specifically. The increasing calorie deficit between each phases is obviously what is driving weight loss, but what the user is manipulating is grams of certain macronutrients and not calories directly. I promise that makes sense.

I take an issue with phase 3 particularly. If anyone had their nutrition book, it says fats should always stay at .3g/lb of bodyweight st bare minimum. Even so the zero fats recommended in stage 3 seem to condone the volume. Are they just assuming yous'll run into the minimum from ancillary sources (hoping y'all'll pick fattier protein or carb sources?)

#77

Rfjt wrote: ↑
Mon Jun 03, 2019 11:01 am
I have an issue with phase 3 particularly. If anyone had their nutrition book, information technology says fats should always stay at .3g/lb of bodyweight st bare minimum. However the nix fats recommended in phase 3 seem to condone the book. Are they just bold you'll meet the minimum from coincident sources (hoping you'll pick fattier protein or carb sources?)

You will become some fatty from your protein sources, but non enough to hit .3g/lb. That said, FL3 isn't suppose to be sustainable. It seems most people only do it for a few weeks. I definitely wouldn't do it for long.

#78

JohnHelton wrote: ↑
Mon Jun 03, 2019 11:16 am
You will get some fat from your poly peptide sources, but non enough to striking .3g/lb. That said, FL3 isn't suppose to be sustainable. It seems most people only do information technology for a few weeks. I definitely wouldn't do information technology for long.

Ah I see. I figured that might be the instance just I double checked the volume to see if they mentioned going beneath temporarily for certain reasons just couldn't find annihilation. Maybe they'll accept something in the next revision of the book.

#79

Hey some other question for y'all guys.

So I started a RP Template and have been pretty consistently losing 1lb/week on the Base of operations Tab, this being my 3rd week. I'thou besides out of shape and just recently started biking to work a couple times a week. eight miles one way, mostly flat, takes me virtually 45min, so sixteen miles total for about 1.5hrs.

Should I count that as a workout day or merely a not-training day? Would you guys partition nutrients whatever special way? (Last couple times I've counted it as a Moderate Workout Day with evening grooming) Or am I just beingness to OCD and move on?

#eighty

CamLeslie wrote: ↑
Mon Jun 03, 2019 3:13 pm
Hey another question for you guys.

So I started a RP Template and have been pretty consistently losing 1lb/calendar week on the Base Tab, this existence my 3rd calendar week. I'thou as well out of shape and simply recently started biking to work a couple times a calendar week. viii miles 1 way, mostly flat, takes me most 45min, then 16 miles total for about one.5hrs.

Should I count that as a conditioning day or just a non-training twenty-four hour period? Would you lot guys partition nutrients any special manner? (Final couple times I've counted it as a Moderate Workout Day with evening grooming) Or am I just existence to OCD and motion on?

I'm pretty sure they say don't count cardio as a workout. Besides, when they talk about a hard workout, they are talking about a long, hard bodybuilder conditioning with a lot of sets and very lilliputian balance. Powerlifting style workouts are by and large low to moderate.

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