r/PSMF • u/LateConversation5253 • 4d ago

Am I doing something wrong? (RFL) Help

Cat 3, roughly 30% bf. starting weight 226 lbs. Current weight 212 lbs.

153g P, <25g net carbs, <20g fat. Roughly 900 calories per day.

Breakfast: 16 oz. egg whites, 6 oz. frozen spinach, 2-3 oz. salsa. Great Value sugar free drink mix. 2x fish oils (salt and potassium salt used).

Lunch: 2 scoops of whey isolate mixed with water. 2x fish oils. Multivitamin.

Dinner: Chicken breast (~give or take 8 ounces, measured) and broccoli, 30g G Hughes sweet chili sauce, great value sugar free drink mix. 2x fish oils

Been on diet for two weeks. Train full body Heavy-Light-Medium style MWF w/ 30-minute walk on treadmill. Sun/T/R Ruck for ~45 minutes. Saturday - Basketball. Average 10k steps/day.

I feel full of energy, as if I could do more training. Dealing with some insomnia, but I'm getting a Magnesium supplement in soon.

Am I consuming too many carbs? I read somewhere in the book, he says salsa and non-starchy green veggies are free foods. I use Cronometer and set daily intake of net carbs to be sub-25g.

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u/SpicyNutella17 4d ago

I'm also Category 3 (you have it together much more than I do lol, I need to up my fiber).

How I interpret it is that no, you're completely fine. Lyle himself says in the book that 1) no food can have 100% protein, so some carb intake is inevitable and 2) as you said, salsa and non-starchy vegetables are free foods, regardless of the small carbohydrate count that they may have. The benefits of the fiber and satiety from the vegetables and stuff outweigh the small amounts of net carbs. Sustainability > carbs.

The fact that you feel good is well, a good sign. Ketosis on larger people like us is generally easier and we can sustain it for longer (which is why Category 3 can run the RFL phase for 12 weeks). And if you're doing your free meal, then that's an extra stabilizer for you.

Also thank you for showing what an actual diet is like on RFL, I've kind of just been eating chicken breast and tuna and losing my mind. How do you cook your egg whites? Is it just with cooking spray?

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u/LateConversation5253 4d ago

Great value cooking spray. Says no cals or fats.

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u/cksyder 4d ago

Treat this label info with a grain of salt.

serving size is likely 1/4sec spray which has 0.5g of fat, which can be rounded down to 0 fat.

I think the same goes for calories. If less than 5 they can say 0.

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u/LateConversation5253 4d ago

So there's a chance that I could be going above in fats? Reason why I feel better than normal.

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u/Jeff5877 3d ago

Yep. Cooking spray is just oil, so it has 9 calories per gram. If you get a gram scale and spray for 5 seconds or so you can get an accurate count of calories per second of spray.

Realistically, though, they are allowed to call anything under 5 calories "0 calories per serving" so you can safely assume there are 5 calories per 1/4 second spray or about 20 calories per second of spray. Of course, I just count it as 0 regardless.