RICKLYNN “LIL RIKI” LONG

 

MY NAME IS RICKLYNN JOY LONG, BUT EVERYONE KNOWS ME AS RIKI. I AM A DOUGHNUTS AND DEADLIFT SPONSORED ATHLETE AND I COMPETE IN OLYMPIC WEIGHTLIFTING AND CROSSFIT.

WHEN I’M NOT SLANGGING WEIGHTS AND GETTING GYMNASTY, I AM COACHING ONLINE AND DROPPING KNOWLEDGE ABOUT FLEXIBLE DIETING; I AM A CERTIFIED FITNESS NUTRITION SPECIALIST.

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WHEN DID YOU START FLEXIBLE DIETING AND WHY?

I FIRST DISCOVERED FLEXIBLE DIETING IN MARCH OF 2014. I HAD TRIED EVERY TYPE OF DIET POPULAR WITH CROSSFIT, BUT I ALWAYS FOUND MYSELF BINGING AND FOOD SHAMING CONSTANTLY. ONE DAY I WAS LOOKING AT PICTURES ON INSTAGRAM WITH THE HASHTAG “ CLEANEATING” AND BEFORE I KNEW IT I WAS LOOKING AT A PICTURE OF A DOUGHNUT THAT HAD A HASHTAG “THEKMAEWAY.” I CLICKED ON THAT HASHTAG AND FOUND KRISSY MAE CAGNEY. A WEEK LATER, SHE WAS MY FLEXIBLE DIETING COACH.

WHAT WAS YOUR DIET LIKE BEFORE FLEXIBLE DIETING?

BEFORE FLEXIBLE DIETING I WAS ATTEMPTING TO DO ANOTHER ROUND OF THE WHOLE 30 CHALLENGE, WHICH IS THE PALEO DIET BUT WITH MORE RESTRICTIONS. BEFORE THAT I DIDA 21 DAY SUGAR DETOX, WHERE I WAS PROBABLY EATING HALF A POUND OF BACON, A PACK OF JERKY, SWEET POTATOES AND HALF A JAR of ALMOND BUTTER EVERYDAY. THOUGH I WAS GETTING VERY LEAN WITH THE SUGAR DETOX, THERE WAS ABSOLUTELY NO WAY THAT I COULD EVER SUSTAIN THAT LIFESTYLE. BEFORE FLEXIBLE DIETING, IT WAS SAFE TO SAY I WAS CONVINCED THAT CARBS WERE THE ENEMY. I WAS AFRAID OF CARBS AND THOUGHT A HIGH FAT DIET WAS IDEAL.

WHAT HAS BEEN YOUR BIGGEST BREAKTHROUGH SINCE FLEXIBLE DIETING?

SINCE FLEXIBLE DIETING, THE BIGGEST BREAKTHROUGH FOR ME IS ALL THE KNOWLEDGE I HAVE GAINED ABOUT FOOD. I NOW KNOW HOW FOODS MAKE THE BODY WORK AND BECAUSE OF THAT, I NO LONGER HAVE FEAR WHEN I EAT. NO MORE FOOD SHAMING OR GUILT.

HAVE YOU USED FLEXIBLE DIETING TO PREPARE FOR A COMPETITION OR MEET?

IN A FIVE MONTH TIME FRAME, I HAD SAFELY CUT TWO WEIGHT CLASSES TO COMPETE AT THE AMERICAN OPEN AS A 48KG LIFTER. I LOST 20 POUNDS ALL THANKS TO FLEXIBLE DIETING. AS I GOT LEANER, MY STRENGTH STAYED THE SAME BECAUSE I WAS PROPERLY FUELING MY BODY WITH MY PERSONAL BALANCED MACROS. I ACTUALLY STARTED GETTING STRONGER. IN THE BEGINNING OF MY CUT AT 124 POUNDS, MY MAX SNATCH WAS 135 POUNDS; AT 105 POUND BODY WEIGHT I CAN NOW SNATCH 150 POUNDS. THERE WERE TIMES WHEN MY STRENGTH FELT TO BE DRIFTING, THAT’S WHEN I KNEW IT WAS TIME FOR A REFEEED. WITH A CONTROLLED AND STRUCTURED REFEED ABOUT EVERY TWO TO THREE WEEKS, NOT ONLY WAS I ABLE TO STAY STRONG PHYSICALLY, BUT MY MENTAL GAME WAS NEVER COMPROMISED.

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WHAT ARE YOUR THREE MOST IMPORTANT GUIDELINES YOU GIVE YOURSELF WITH FLEXIBLE DIETING?

MY THREE MOST IMPORTANT GUIDELINES FOR MYSELF:

1. PLAN MY FOODS THE NIGHT BEFORE

2. IF YOU’RE REALLY HUNGRY TODAY,GO FOR VOLUME

3. PLAN YOUR BEDTIME SNACK FIRST

WHAT’S THE BEST PIECE OF ADVICE FOR NEWBIES YOU WISH YOU HAD WHEN STARTING FLEXIBLE DIETING?

WELL, LUCKY FOR ME I HAD KRISSY AS MY COACH AND SHE ANSWERED EVERY SILLY QUESTIONED I HAD IN THE BEGINNING. THE ADVICE I WOULD GIVE TO THE NEWBIES THOUGH, IS TO REALLY TRUST THE PROCESS AND STICK WITH THE NUMBERS YOUR COACH GIVES YOU. IF YOU ARE CONSISTENT WITH YOUR MACROS, YOU WILL MAKE PROGRESS.

DEFINE FLEXIBLE DIETING:

I LIKE TO CALL FLEXIBLE DIETING “FLEXIBLE EATING” BECAUSE IT’S NOT EXACTLY A DIET, BUT SIMPLY MONITORING YOUR PORTIONS. THIS IS A WAY OF EATING THAT WE CAN SUSTAIN FOR

THE REST OF OUR LIVES. YOU ARE GIVEN A SET OF CALORIES/MACRONUTRIENTS THAT YOU NEED TO REACH EACH DAY, AND IT IS UP TO YOU HOW YOU WANT TO HIT THOSE MACROS. WITH FLEXIBLE DIETING THERE IS NO FOOD SHAMING, NO BINGING, NO GUILT, AND OF COURSE NO RESTRICTIONS, JUST MODERATION. WITHOUT ANY RESTRICTIONS, WE ARE LESS LIKELY TO HAVE A BINGE DAY, MAKING FLEXIBLE DIETING THE BETTER CHOICE IN DIETING, PHYSICALLY, MENTALLY, AND EMOTIONALLY.

DO YOU DO NUTRITION COACHING? IF SO, HOW CAN SOMEONE GET A HOLD OF YOU FOR ASSISTANCE WITH FLEXIBLE DIETING?

I DO OFFER COACHING USING FLEXIBLE DIETING. I AM IN THE MIDDLE OF CREATING MY WEBSITE SO FOLLOW ME ON INSTAGRAM @LIL_RIKI_KK AND CHECK MY BIO FOR THE MOST UP TO DATE INFORMATION. IN THE MEANTIME, I CAN BE REACHED AT COACHLILRIKI@GMAIL.COM.

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