Just starting RFLB

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Permalink Reply by JBF Mentor Meredith on July 14, 2011 at 7:24am

I was like you - didn't want to loose hard earned muscle while shedding that last bit of fat.  End result:  I acutally gained a 1/2" in my thighs while loosing inches in my abdomen (where I store my fat).  Take your measurements - weight, bf %, and physical size with a measuring tape to evaluate your progress..... and keep us posted, can't wait to see how you do!

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Permalink Reply by Frank on July 14, 2011 at 8:16am

Thank you.  I have reconnected with my trainer at the gym and am telling  him about the program so he can put me through the GYM workout that Jon recommends.  I have bands at home too.  I also have a terrific treadmill at home that I know how to use.  What I need to figure out is how to incorporate my cycling into this regimen.  I am an endurance cyclist and am starting my second year of BASE Training this weekend.  Do you have any suggestions on using my cycling in the mix?  My endurance training group starts their group rides on July 23rd with only a 44 mile ride which is nothing for me. I am currently doing EOD Lifestyle.  The customer service person told me this morning that it will probably be the end of next week or early the next week before the supplements arrive. I hope sooner than later.  I want to start July 24th.  Thoughts regarding my cycling during the 21 days?

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Permalink Reply by JBF Mentor Meredith on July 14, 2011 at 11:18am

I did RFLB while continuing to train for a 1/2 Marathon.  I had to tweak the schedule a bit.  I typically do my longest run of the week on Sat morning, so I started RFLB on a Sunday so that my re-feed day would be on the day of my long run because I really needed those calories after 10 - 14 mile runs.  I then manipulated my runs to fall on HIIT days and did the other 2 runs a week at my mid-day workout.  The resistance workouts were on my off days from running. I walked for my evening exercise most nights.  I also had to shift my 'rest' day to not be on my re-feed day and shifted it to the day after when I was needing the recovery from the long run anyway.  Another benefit of having the long endurance on the re-feed day is that you get carbs in the morning.  I would take the L-cartinine and add 2 scoops L-glutamine before my run, but skip the Aqualyze on long run day.  Then after the run I would go right into the oats, berries, etc meal that is meant for 30 mins after arising - the first few meal times will get kind of bunched together more on the 60 min cycle ve the 90 mins, but this works because of your body's need to refuel after the workout.  And then eating whatever I wanted for lunch that day was so decicious!

 

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Permalink Reply by Julie on July 18, 2011 at 7:08pm

FWIW, I ordered my RFLB supplements late this spring (though I didn't actually start the program until July 1) and they came much sooner than I had expected. So I hope yours do too!

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Permalink Reply by Frank on July 19, 2011 at 7:39am

I was just notified I will be getting my supplements on the 21st so I am on track to start the 21 day program on Sunday July 24th.  It looks like day 2 and 5 each week are the resistance days which will work with my trainer's schedule.  I really appreciate Meredith's comments about her 1/2 marathon training.  My endurance cycling training group starts again this Saturday.  We will be building our distance again for the first part of the year with increments over the next 8 weeks up to 100 mile rides again.  After cycling 561 miles for the AIDS Ride from June 5-11, followed by 5 weeks of rest, cross training and burnout prevention, I started cycling again last weekend.  It will be great to ride with my group again. I will be doing one long ride a week(3+ hours), two short rides(1-2 hours), plus daily walking and some treadmill cross training and my two days of resistance work with my trainer.  Add the supplements, food guidelines, and positive intentions and I hope to get a jump start on my fitness, leaner body and enthusiasm for incremental improvement in this second year of endurance cycling training.  Looking forward to a leaner cycling year.

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Permalink Reply by Frank on July 19, 2011 at 7:59am

I have been planning my time schedule for the 21 day experience.  Due to my work, I cannot do the workouts mid-day. I am wondering if I can get up earlier, use the lower time limits in the morning so I end up doing my workouts between 9 and 10 and then spread those afternoon feedings out a little more so I can do my evening feeding at 7 at night.  Is the spacing of the real food essential to do it 90 minutes apart?  Can I do those feedings 2 hours apart or even a little longer?

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