My PSMF log

[daddarioc]

Howdy all. This will log my PSMF progress for the next couple (perhaps few) weeks. Figured the Keto place would be the best place since there would be more interested people here, as well as fewer people decrying how horrible this is! :)

I'll be following Lyle's guidelines from his Rapid Fatloss book. While ketosis isn't the stated goal in his diet, it will be a side-effect along the way. I think my past keto experiences will be of help in slugging through these coming days :).

Took some before shots, and will hopefully have some good after ones to show in a few weeks.

Will be logging routine, eats, and how I'm feeling / sleeping etc. Much of it will be 'brain-dropping' style and include superfluous information (such as 'water' here and there throughout the day :)).

Starting weight (after a week ~maint calories with carbs) was 202 this last Sunday (4/27/08).

[daddarioc]

640am EC (1/2 e)
Couple cups of coffee feeling a bit jittery have decaf next time
1045 EC (1/2e)
1 poland bottle water
1pm lunch (chicken, cheese, spinach) + diet coke?ate less than full meal
2:20 not super hungry, but feel like I could munch on something; starting to feel 'keto head' in regards to going back to low-carb. Decaf coffee
1 poland bottle water
3pm EC (1/2e)
ate rest of lunch leftovers
Workout 50min, fullbody as per RFL
Whey post WO 2 scoops, with multivitamin
Dinner - chicken, eggwhites, ff cheese
Followup shake with 2 scoops, 2 fish, 3 zma, 9g glutamine

kcals 1334, (p/c/f) 216/34/35

[daddarioc]

Sleep was absolutely terrible. didn't get to 'sleep' until 3am .not sure whether EC or fish/glutamine to blame pre-bed? Felt very warm the entire night..even though it was pretty chilly in the room.

am weight 196.5
6:40 - EC (1/2e)
Diet coke
Decaf coffee
9:30 Sprite zero
Water
10:30 EC (full; 25mg, 200mg) --update: didn't really feel too much 'stim' from this not overly jittery or super high heartrate. I didn't have a ton of coffee/diet coke this morning either, thing that's what did it yesterday
Lunch (chicken breast / ff cheese / broccoli)
Water
2:45 EC (full)
Chicken + ff cheese snack, fish oil, multi-vitamin
Water

Potassium, magnesium, and calcium supp
Can of tuna, 2 slices turkey, fish oil
Diet coke
Water
5 eggwhite omellete, 2 slice ff cheese, 2 slice turkey, fish oil
Zma

kcal 1127, 186/24/26

[daddarioc]

Actually slept last night! While I could still 'feel' effects of EC, I was able to get to sleep relatively quickly (for me) within 30-45 min. Woke up feeling OK.

192 today AM weigh-in.
6:50am - 1 EC
Diet coke
Decaf coffee
Water/diet coke
11:15am 1 EC
12 lunch - chicken breast, ff cheese slice, spinach, 3x fish oil
Energy level is crazy today..feel like I'm bouncing off the walls drinking decaf...EC + sleep = boom, hehe
3:25pm 1 EC
3:50 - chicken breast, ff cheese slice, 3 fish oil
7 - can tuna, 2 fish oil
10 - whey protein (1 serving), 2 fish oil, 4oz lean ham
zma

kcal 1150, p/c/f - 187g/19g/31g

[daddarioc]

Down to 190 today according to scale (12 lbs. in 4 days). This is my previous depleted weight from before taking a 1.5 week diet break on carbs. Typically I got to depleted weight around the same time in the week, but that was also coming from a lower weight at the start of the week (~195 2 weeks ago, compared to 202 this time), even considering extra water weight from the week off, there is definitely something good going on here.

Energy has been OK for the most part (I attribute some of being able to stay alert and focused to the EC stack). Sleep was a problem the first night or two, but now doesn't seem to be too much of a problem (I was out like a rock last night, after falling asleep). I do feel a bit more 'down trodden' compared to even the heavily depleted keto days, where I had more calories...to be expected from so few calories I guess. Upward and onward!

I have a charity motorcycle ride on Sunday that I'll likely be attending, so I'm planning my free meal for that day, with my 5hr refeed on friday evening following my workout. I would typically space out a free meal and refeed, but the falling out of events makes this a bit tough to do this week.


Diet coke
6:50 (1 EC)
Weight on work scale w/ clothes 193
10 - cerlery, cucumbers slices, 2 fish oil
12 - lunch - can tuna, 2 fish oil, 1 slice ff cheese, 2 celery sticks, sprite zero
12:15 (1EC)
Water
Diet coke
3:45 - (2 scoops whey, 3 fish oil)
Diet dr. pepper
Water, potassium/mag/calc supp
7pm dinner - chicken, brocolli, 2 slice ff cheese, 1 fishoil / multivitamin
10pm - scoop whey, serving cottage cheese, 2 fish oil, zma

kcal 1126, p/c/f - 178/35/28

[daddarioc]

Still going!

Sleeping problems seem to be behind me, thankfully!

191 this morning. It's funny, after waking up this morning I had that 'full' feeling in my stomach, like "yea, either the same or more wouldn't surprise me". 190 was roughly my sticking point before starting this diet, so looking to push past this point.

Whelp, looking forward to carb refeed tonight after my workout, that's for sure! I will be keeping it pretty clean tonight, starting with bagels, and moving to potatoes and such. My carb ups on keto are typically pretty dirty. I will be aiming for about 450g of carbs...this is going to be tough to stuff that much in 5 hours! (I am sure I'll find a way! :)).

I admit this while the diet is certainly do-able, it is psychologically more difficult than keto. Not surprisingly I feel more hungry than when doing straight keto (not unbearable, but def. present), due to lower fat content and calories.

*gross factor ahead*

Bowels have been pretty whacked out lately, very large amount of water after the first day. Been drinking plenty of water, supping with potassium and salting my meals as suggested by Lyle to help counter this water loss.

I can feel that tonight's workout is going to be tough already, but since I've been through the keto depletion routine gauntlet before, I know I can get through this one! This workout will only be 40-50 minutes, as well, so much shorter than a depletion routine. I will be taking a glucose tab (5g) before working out, and see how that goes. If I'm really dragging, I will plan to have liquid carbs (15-30g) during my workout to keep me going, we'll see how it goes though.

[jaim91]

Are you allowed to workout on PSMF?

Are you scared to gain back rebound weight because cals are so low on PSMF?

[daddarioc]

Are you allowed to workout on PSMF?

Are you scared to gain back rebound weight because cals are so low on PSMF?

189.5 this morning, just broke past 190 which was my sticking point before (not by much...but woohoo! :D).

Yes I am lifting still while dieting; in Lyle's book it is suggested you do heavy lifting (reduced volume) to help retain LBM. I'm currently doing a full-body twice per week...very minimal if any cardio (if it is, suggested to be low intensity). [other question below]

I popped a glucose tab before my workout Friday, and boy did I need it. And I had thought that depletion workouts were bad! Squatting and dead-lifting were very taxing; I had to take a short break after deads because I felt a little light-headed. I made it through the rest of my workout OK, and strength was still good throughout compared to last Monday. I will probably end up bringing some powdered Gatorade drink as suggested to my next workout(s) to keep me going from here out.

Friday evening after lifting I did a 5-hr refeed to consume ~465g carbs. I kept fat pretty low, having only 1/2 cup of milk during that time. The rest was bagels, muffins, and dry cereal. Stuffed! (a very enjoyable stuffed though :)).

191.5 the next morning, MUCH lower than my usual post-carbup weight from dirty keto carb-ups. Whether this was due to the extreme calorie defect, or just because I kept fat low, not sure.

Stuck to usual dietary routine Saturday (had a plain grilled-chicken and romaine only salad while i was out.

Today was the charity motorcycle ride, and for some reason rather than decide to indulge at the buffet as a free meal for the week (and I mean a HUGE spread of food, desserts, etc.) I just had some coffee and headed home to my chicken and broccoli. I decided instead to save my meal for the week until Monday or Tuesday with the g/f (who amazingly puts up with my dietary obsessions! :)).

I suppose I am concerned about regain in the back of my head, but there are actually 4 or so chapters in the book dealing with returning to maintenance after ending the diet (or diet break to go back to diet, etc.). As long as my physiology doesn't decide to completely rail me after the diet, I am determined enough after sticking it out this long to be able to keep what I lost off, in terms of keeping cals in check.

If I'm satisfied at the end of my run (3-4 weeks total) I will likely return to keto as a maintenance diet, or see where I'm at to see if another 1-2 weeks of PSMF would be ok after a week diet break. It is not recommended to do back to back PSMF after getting to a lean point (~12%) but we'll see whether or not I have that 'lean' problem then and go from there! :)

[daddarioc]

189 this morning

6:45am - 1(EC)
Water, decaf, 1 flavored cup coffee
12pm - lunch (chicken, ff cheese, broccoli), 1(EC)
Another coffee..
Feeling slightly tired and not entirely ambitious today?I don't think it has anything to do with diet..as others are complaining of the Monday's too!
Not really feeling side effects from EC too much today?
3:30 - chicken & ff cheese, fish oil x2, 1 (EC)
Diet coke
7 - chicken, ff cheese, broccoli, 2x fish oil
10pm - 2 scoops whey, 2 ff cheese slice, 2x fish oil, zma

Kcal 1179 - p/c/f - 180/36/33

Been a tad low on protein last couple days..need to keep an eye on that!

[daddarioc]

187.5 this morning (14.5 lbs. of weight in 8 days so far..). I can definitely see that my face has thinned out a bit at this point (even compared to previous depletion states), as well as between my pecs / top of abs. Nothing crazy different, but noticeable.

6:30 - 1(EC)
coffee



Looking forward to tonight for my free meal...going to go lift first, that should be a fun time!!

[daddarioc]

Hmm, no edit button, guess that times out after a while.

Anywho, here is a post of yesterday:

~~~~~~~~~~~~~~~~~~~
187.5 this morning.

645 - 1(EC)
Coffee x2 (regular)
Diet coke
9:30 - .25c FF cottage cheese, celery & cucumber slices
12pm lunch - 1(EC), 3x fish oil, chicken breast ff cheese slice
3:30 - 1(EC), chicken, ff cheese, 3x fish oil
6pm workout, 2 glucose tabs
2 scoops whey PWO

Had a delicious meal out, half of a hamburger and some fries, and 2 slices of pizza, followed up by a few scoops of ice cream. It seemed like a good idea at the time, but talk about a stomach ache later! :( hehe

Kcal 890, p/c/f 130/22/21 + (half bbq bacon burger and fries, 2.5 slices pizza, sundae)...ugh, my eyes were bigger than my stomach! Guessing somewhere in neighborhood of 3k cals with that crap, but not really stressing over it.

[daddarioc]

189.5 morning after cheat meal.

7am - 1(EC) + coffee
11am - 1(EC)
12pm-lunch - chicken, ff cheese, broccoli, 3x fish oil
3pm - EC, chicken ff cheese 2x fish oil
Diet coke
Water
Sobe sugar free energy drink
830pm - chicken, 2x ff cheese, 2x fish oil
1030pm - chicken, zma


Kcal 1243, p/c/f - 210/20/28

[daddarioc]

188 this morning

7:30am - 1(EC)
1 cup regular, 1 cup decaf, 1 cup flavored
Feeling fairly wired at this point?
10am - 1(EC)
12 - chicken / ff cheese, fish oil x3
3 - can of tuna, fish oil x3
3:30pm - 1(EC)
7pm - 3 eggwhites, chicken breast and 2x fish oil
9 - dancing
10 - chicken breast pieces wrapped in lean ham slices

Kcals 1250, p/c/f - 217/31/11

[daddarioc]

184.5 this morning..

Lifted weights
Then
1x RF blueberry muffin
80g lucky charms
1/2 cup skim milk
1 skinny cow ice cream

1 skinny cow
1 blueberry muffin
80g lucky charms
1/2 cup skim milk

Bowl of clam chowder from Friday's
Jack daniels chicken dinner at Friday's

Root beer ice cream float

2x skinny cow ice cream

Estimated kcal - 3822, p/c/f - 157/660/71


(little dirty on food choices today!)

[daddarioc]

Whoops, forgot Friday!

186.5 this morning

6:45am - 1(EC)
2 black coffees
Diet coke
Water
10 - 1(EC)
12pm - chicken breast, ff cheese, diet coke
2:20 - 1(EC)
More coffee/water
3:30 - tuna, 3x fish oil
Rolled up lean ham/turkey
Can of tuna, fish oil


1134, 178/9/38 - p/c/f

[daddarioc]

190.5 this morning (more traditional weight gain from dirty carb-ups..the minimal water weight gain from last carb-up was most certainly since it was grains only, not any junk in there I think)

11am (1EC)
Tuna w/ ff cheese melted, 4x fish oils
SOBE energy drink
Tuna w/ ff cheese
2pm EC
6.3 oz tilapia, ff cheese, broccoli
6 oz chicken ,ff cheese, 4x fish oil

Kcal 1149, p/c/f - 202/22/18

[daddarioc]

187 this morning

6:45 1(EC)
Couple coffees and diet coke
Stomach is not feeling good this morning..hopefully wasn't the fish last night, since I have more for lunch!

10:30am (1 EC)
Skipped lunch?feel like I might yak

3:30 (1EC)
..still haven't eaten today, feeling nauseated..may have to slam whey when I get home to meet macros for the day :(, hopefully will be able to choke real food down

Aching joints/legs and shivers now with a mild fever?sweet! I blame that stupid fish.

I managed to get some food at least in the evening:

2 scoops whey, 3x fish oil, multi, potassium, mag, calcium

4oz chicken, 3x fish oil

2 scoops whey, 3x fish oil, zma

kcal 684, p/c/f - 107/14/21 (ouch! way too low today even for a PSMF :()

I ended up going to bed early at 8:30, couldn?t keep my eyes open and felt like crap.

[daddarioc]

185 this morning

6:30 - 1EC
SOBE sugar free energy drink
2x coffee
A-lcar (1g)
8:00 - Feeling pretty hungry this morning now..may have an early meal today before lunch?
Had some sugar-free jello
10:30 - 1EC
1pm - chicken, spinach, ff cheese
2:30 - 4x fish oil, 1EC
Potass/mag/calcium supp
6:30 - 8oz lean ground turkey, 2 slice ff cheese, 4x fish oil
9:30 - 3 scoops whey, 3x fish oil, zma

Kcal 1140, p/c/f - 191/26/29

[daddarioc]

Time for a worthless anecdotal evidence / observation post! :)

I'm down to 183.5 this morning, so that is 18.5 down from my starting weight in 17 days. I would wager to guess anywhere from 7-9 lbs of that was water and glycogen loss (estimating this based on experiences in keto depletions).

I would have saved a post like this for an 'even' number of lbs lost like 20, but figured that moving a full belt notch tighter was good enough justification :). Separation between pecs, quads and shoulders is more noticible, and I'm also seeing my hip area thin out very much. The lower abdomen / low back fat seems to slowly be shrinking, but that is to be expected (unfortunately!). I'm able to see the top 2 rows of abs and outlines of the next row while flexing my abdomen, and can see faint outlines of some obliques in addition to serratus. My face has thinned out fairly significantly as well..usually one of the first places to go (I can't wait to post my 'before fat pic' and my 'after pic' hehe).

I have roughly 2 weeks more to go, and will likely take a diet break Memorial Day Weekend that is coming up after next week, which will give me just shy of 4 weeks on PSMF. Depending on where I am at the end of that week-ish time, I will do one of the following: another shorter cycle of PSMF, move to UD2.0 (if I get to that bf% range), or move to a maintenance form of keto.


Eating low cal has honestly only been a mental game past the first couple of days, the same as any other diet. Don't get me wrong, I still get hungry in the morning sometimes (usually wait until lunch to eat) but it's not an unbearable hunger (which I attribute in part to the EC stack). The weekly free meal / refeed is a boon to the mental game though, since you always have something just around the corner to look forward to. I still manage to eat out once in a while while dieting, usually opting for a plain green veggie salad with grilled chicken (and my smuggled fish oil caps of course! :)).

Workouts have still been OK intensity wise, however it is a struggle sometimes recovering from the heavier compound lifts (squats and deadlifts make me sit a bit longer than usual to catch my breath and clear my head). The last workout was questionable, since I lifted lower weights than usual, however I was also coping with a neck injury that day that I think was more limiting than the diet was?we'll see tonight at the gym!

I'm taking my free meal tonight, and will either go out for a nice dinner and dessert, or will opt for a 'sensible' dinner, and have some movie-theater popcorn at the movies tonight, yum! :D

[daddarioc]

183.5 today

6:40 1(EC)
Diet pepsi
2x coffee
10:30 - sugar free jello
11:45 - 1(EC)
1pm - lean ground turkey, ff cheese, spinach, 4x fish oil
3:45 - 1(EC)
4pm - chicken, 3x fish oil
6pm - 4 glucose tabs
Workout
2 scoops whey, multi

free meal-
Chicken sandwich & sm. Fries @ mcdonalds
Bag of peanut m&ms
Movie popcorn


Kcal - 2854, p/c/f - 181/249/128

[daddarioc]

Holy junk-food Batman! My stomach is not happy with me right now! Ugh..

184.5 today after that crap last night.

Saw Iron Man as I was stuffing my food-hole with popcorn...eh, I guess it was OK. Spider-Man still remains my favorite :).

[daddarioc]

Food log from yesterday...

That junk from last night had my stomach upset and 'full' feeling for most of the day, had to force food down for lunch and afternoon!

6:40 - 1EC
Coffee
Diet coke
11:30 - 1EC
1:00 - chicken breast, 3x fish oil
3:30 - 1EC, chicken breast, 2x fish oil (d?j? vu! Lol)
6:00 - chicken breast, 2 slices deli turkey, potas/mag/calc supp
9:00 - 3.8oz deli turkey, 3x fish oil, 2 scoops whey, multi
Zma

Kcal 1062, p/c/f - 177/12/29

[tosca]

I'm doing the same diet as you right now, and I think you might be low balling your cals and protein. Did you use the online calculator? It recommends me to have almost 350 g of protein (1400 kcals + ) and i'm ~ 200 lbs.

[needtoknow]

you are losing rapidly, even with the cheat meals...how are you feeling emotionally? I have been told this diet makes some people depressed, lose their libido, foggy, etc....do you feel like you've lost any muscle mass?

thanks for the log...most people do this diet ,and love it or hate it, they never give much feedback on their experience...

[daddarioc]

9 am - EC
12pm - 3 scoops whey, 5x fish oil

Rest of the day I was at a party for one of my g/f's friends?BBQ & Booze, a dieters worst nightmare! :)
After getting over replying as to why I wasn't eating etc etc the whole old story, I ended up having a slice of kielbasa to compliment my diet cokes! Hehe

9:30 - 8oz ground turkey, 2x slice ff cheese, 3x fish oil

Didn't get as much in as I wanted today since I was at that party longer than expected, oh well, better than pigging out I guess :/ (trust me I make up for cals below, on Sunday!)


Kcal - 793, p/c/f - 143/17/17

[daddarioc]

181 this morning (21 lbs 'weight loss' so far)

9am - Full body workout. Had Gatorade during this (~30g carbs in the bottle) that I sipped before/throughout as suggested by Lyle?BIG difference in terms of being lightheaded and super winded.

Tweaked my neck a bit on the last rep of a bench set..awesome! :( I know better but for some reason tried to get out the last rep that I didn't need to, so I'll be nursing my neck for a few days. C'est la vie!

Well, today's refeed was super pigout which I attribute to the previous 2 days of lower than usual cals, particularly Saturday.

Rather than go by meal I will just list everything for the day heh:

2x Dunkin donuts cinnamon raisin bagel
1x Dunkin donuts reduced fat blueberry muffin
90g lucky charms
6oz skim milk
3x fish oil
2x quaker smore granola bars
1x low-fat skinny cow ice cream sandwich
1x low-fat weightwatcher ice cream
1x coffee w/ cream/sugar
3 cups pork fried rice
10oz roast pork
3x fish oil
1x low-fat skinny cow ice cream sandwich
1x low-fat weightwatcher ice cream
2x choc-chip cookies
2x scoops whey

Kcal - ~4700, p/c/f - 198/630/150

A bit higher than I'd like on fat today, but certainly not too bad compared to some terribly dirty carbups from days gone by. Talk about a nice bout of indigestion though, bleh! I think I do much better on just plain-grains, so I'll probably tone down the extra junk to some degree in the future.

[daddarioc]

I'm doing the same diet as you right now, and I think you might be low balling your cals and protein. Did you use the online calculator? It recommends me to have almost 350 g of protein (1400 kcals + ) and i'm ~ 200 lbs.

I thought the same thing; I ended up using the online calculator from the book. I think it had me coming in at less due to having a higher starting bf% (~17% perhaps). Even so, there are some days where I come in under the protein requirements as it is and some days have been too low I think.

There is a pretty substantial jump for protein requirements around the 15% mark, so I'll be recalculating (only have 3-4 days left on the diet right now) if I decide to do another short cycle of PSMF after my diet break.

[daddarioc]

you are losing rapidly, even with the cheat meals...how are you feeling emotionally? I have been told this diet makes some people depressed, lose their libido, foggy, etc....do you feel like you've lost any muscle mass?

thanks for the log...most people do this diet ,and love it or hate it, they never give much feedback on their experience...

Honestly I'm not terribly much different than previous low-carb diets. I thought the low-cal aspect would really get to me more than it has (there were a couple of days that I logged which were pretty difficult, above). Emotionally I've been OK, not super-tired or moody, haven't gotten any nasty headaches either. Libido might be a bit lower than usual (only think about women and sex about 90% of the day as opposed to 95% like usual :)), but not having any major issues.

In terms of weight loss, my 'real' loss is probably around 10-12 lbs, as I attribute the rest to water/glycogen weight. It is inevitable that I lose some LBM in this process unfortunately, but I've still been able to maintain strength for the most part in the gym on my heavy lifts (squats, deads are OK, bench saw a bit of a decline but nothing huge), though they are admittedly more taxing on this diet.

I'm pretty satisfied with the results though, as I've had to discontinue the use of one belt since it has become too loose, and had to move another belt a notch forward (which may not even be tight enough after this week..) so I'm confident I'm losing fat here too. The pants that I have right now may end up being my 'fat pants' by June/July hehe, as they're loose as well.

[daddarioc]

186 today
6:10 am - EC
Sobe sugar free drink
9:45 - chicken breast, 3x fish oil, diet coke
10am - EC
12 - ground turkey, 3x fish oil, diet coke
2pm - EC
3pm - chicken breast, diet coke
7pm - 7oz steak, 3 cups broccoli, salad greens from salad bar @ Ruby Tuesdays
10pm - 5oz chicken, 3x fish oil
Zma, multi


Kcal 1485, p/c/f - 208/32/46

[daddarioc]

182 today

6:40 - EC
Coffee x3
10:30 - EC
1pm - Chicken, broccoli, ff cheese, water
3pm - EC
Diet dew
6pm - Chicken, fish oil x4
7:30 - chicken, fish oil x3
9pm - 2 scoops whey, 2.2oz chicken, 2x fish oil
Zma


Kcal - 1125, p/c/f - 184/17/32


Edit: Oops, wrong month in the title..oh well, not like I can time travel so this was yesterday!

[daddarioc]

181 this morning
6:40 - EC
Diet dew
Coffee x2
Diet dew
12:30 - EC
1pm - chicken, ff cheese, broccoli, 3x fish oil
6pm - Chicken, fish oil, mag/calc/K supp
~5 peanuts unshelled (figured what the heck, nearly last day and 5 nuts won't kill me! :) )
9pm - 2scoops whey, fish oil
Zma

Kcal (too low again :(?never thought I'd have a diet where this happened!) - 929

P/c/f - 143/17/30

[daddarioc]

Howdy all.

So final weigh in this morning was 178.

Starting weight 4/27/08: 202
Final weight 5/23/08: 178

Total: 24lbs.

That is a LOT of weight to drop in so short of time. I would wager that at least 10lbs was water weight judging from my previous depleted state weights, and probably a few of 'food bloat' from the first day. Either way, it feels nice walking around having shed a 25lb. dumbbell! :)

I have had to stop using one belt, needed to move forward 1-2 notches in my other belt, so I'm satisfied. I am definitely looking forward to bumping up cals a bit more next week to maintenance and getting back into an active lifting/cardio routine! The job is not yet done though, as I guess what they say about losing fat is true...becomes a bit of an OCD! hehe, so a bit more work to lose some lower ab fat / low back fat this summer, then I'll start down the mass route..no way I'm letting bf% get too high though, just not worth it!

Overall I'm pretty satisfied with how it went in terms of look and feel; for the most part I didn't see strength decline in my lifts, but the workouts were freaking hell. There were some days where I don't think I hit proper cal goals and I'm sure it hurt me. I'll have a bit more comprehensive write-up next week with progress pics, but I'm going to go and enjoy my results and holiday weekend :D. Cheers!

[Demian3x]

Thanks for the log. Well done!! I'm going to start my own immediately.

[daddarioc]

Back after a 1.5 week break; weight has been pretty stable at 183-186 (depending if I had a cheat meal prior or not). I still owe this thread a more detailed writeup and my progress pics! I just need to not be lazy and get everything together!

Didn't lift at all last week since I had a bit of a neck injury, but still did elliptical/running for a few days during the week, especially on days that I had a cheat meal.

I would still like to drop ~5-8lbs weight, since I feel like that's about what I have left to get rid of on the lower abdomen and back areas. I'll be doing another short round of PSMF (this time probably 2 weeks) and possibly incorporating some yohimbine + LISS to help move things along, but I'm not sure I will as I'd rather just let the diet do the work since there is such a large deficit in calories. I could just go back to standard keto with a defecit over a longer period of time, but I just want to be done already (impatient I know! :))

6:30 am - 1 E + large black coffee from DD
Water, coffee, diet soda (1) throughout morning
1pm - lunch
5pm - workout (heavy full body, usual)
185.5 on scale in afternoon
Post w/o - 2 scoops whey, vitamin, calcium/potassium/magnesium supplement
7pm - dinner - chicken, 7% fat beef pattie, fish oil, salad + balsamic vinegar
11:00pm - zma

Total kcal - 1194, p/c/f - 199/21/31

[LITA]

Nice shape!!!

I will copy your meal plan.

Please continue this log.

[daddarioc]

183.5 this morning

6am - 1 EC
10am - 1 chicken breast, 3 fish oil
Diet soda & dew, coffee black
1pm - chicken breast, 3 fish oil, broccoli
3pm - hamburger patty, 3x fish oil
7pm - 3x fish oil, chicken breast, salad + balsamic vinegar, vitamin, ca/ma/k supp
10:30 - zma

Kcal 1285, p/c/f - 205/41/11

[daddarioc]

180.5 this morning
6am - 1 EC
Diet coke
Coffee
Lean burger patty, 3x fish oil
Chicken breast, lean burger patty, spinach, 3x fish oil
17mg yohimbine, 35min LISS
1 can tuna in water, 3x fish oil, mustard
Zma

Kcal 1053, p/c/f - 167/15/32

[LuNkEr]

Wow!! you are doing really good and a really nice progress.

Im planning on starting this diet by monday.

Is really too much hard to keep the cals so low? What do you do to avoid or eliminate hunger?

Reps!!!

[Demian3x]

What is LISS?

[daddarioc]

179 this morning
6am - 1 EC + Diet Dew
9am - Diet Dew, coffees
The days are absolutely crawling this week; I will be incredibly happy when I'm done with this diet and can get back to 'normal' having a bagel here and there and nibbling on fruit during the day. Just another week?
10am - 1 EC
12pm - chicken, salad from downstairs
2:30pm - 1 EC
5:30pm - 7oz cheeseburger, 3x fish oil, multi, supp k/ca/mag
9:30pm - 4oz chicken, 3x fish oil

Kcal - 1100, p/c/f - 170/24/35

[daddarioc]

Wow!! you are doing really good and a really nice progress.

Im planning on starting this diet by monday.

Is really too much hard to keep the cals so low? What do you do to avoid or eliminate hunger?

Reps!!!

Thanks. Honestly, I sometimes find it hard to get in more cals than having fewer...you can only eat so much lean meat in one sitting! The lack of carbs in the diet as well as EC pretty much keeps hunger at bay for me...the first few days I was nibbling on some green veggies, but just didn't feel the need after a little while. The worst part is pretty much just eating the same things day in and day out (which I also did on regular keto, but that is much tastier :)).

Coffee, diet soda, and water are my friends during the day in between meals.

[daddarioc]

What is LISS?

Low intensity steady state cardio (i.e. walking up an incline on a treadmill for me).

[LuNkEr]

Sounds nice!!
So you dont eat real food till the mid of the day right?

It' sounds fine for me, because i can go throught the morning without any food, it's at evening when my hunger kicks.

So you didnt lose any strenght at all? How many days have you been working out per week? and what kind of fullbody routine?

Oh and by the way, could you post some pics of what this month of PSMF have done to your body?

Thanks mate.

[daddarioc]

Sounds nice!!
So you dont eat real food till the mid of the day right?

It' sounds fine for me, because i can go throught the morning without any food, it's at evening when my hunger kicks.

So you didnt lose any strenght at all? How many days have you been working out per week? and what kind of fullbody routine?

Oh and by the way, could you post some pics of what this month of PSMF have done to your body?

Thanks mate.

When I started I didn't eat in the morning 'til lunch, but now I've been having something on the ride into work because I just don't get enough protein/cals during the day otherwise (have to force myself sometimes or chug a bucket of whey later in the day :)).

I would say after a month of doing this, squats and deads remained the same, my incline bench may have suffered a bit (sometimes 1-2 reps lower depending on set, but same weights), but I'm a weak mofo anyways heh. Training is between 4-8 reps per set depending on what the lift is, but volume in general for lifting is way down compared to when you have higher cals.

Example of todays was:

squat:
8x225
8x245
7x245

incline bench (i know i know my chest is weak! :))
8x165
6x165
5x165

close grip pulley rows:
8x13 setting (not sure of poundage)
7x13
7x13

deadlifts: 1 time per week I will sub in 2 sets of deadlifts and do fewer rows (one or two sets less rows):
6x285
5x285

overhead db press:
8x50
8x50

db curl
8x40
7x40

rope pushdown
9x6 setting (not sure of poundage)
7x6

weighted decline ab crunches (12lb weight)
12
10


I do either this or a slight variation of this routine 2 times per week, 4 or so days apart from one another. Maybe once or twice per week I'll toss in some LISS, but I don't really think that's necessary until you maybe get to a 'stubborn fat' situation...you can easily just let the caloric deficit do the work for you.

I've got pics from when I started PSMF back at the end of April, and also after that first round, and will take some more next week when I wrap up this 2 week session...if I get ambitious today / tomorrow I will resize/upload at least those first two sets (I am a very lazy man! :)).

[LuNkEr]

Thanks you a lot buddy!!!

Really really good information on there mate!
And your plan looks pretty solid.

I just started the diet today, just some cardio for today, no lifting.
Im not too hungry the first day, just lets see how am i at the third or fourth day! haha

Reps you again! you deserve them.

[daddarioc]

6am - 1 EC
Chicken, 3x fish oil
Rock Star no-carb, diet coke
12pm - EC, chicken, broccoli, ff cheese
2pm - diet soda, ground beef patty, 3x fish oil (at home)
4pm - 1oz peanuts, diet soda (haha what a doozie of a cheat meal I had!!! :( lol)
5pm - k/ca/mag supp
11pm - hamburger patty, ff cheese, fish oil, zma

[daddarioc]

Lift this morning, no EC today
176.5 today

Wow, talk about binge 'refeed' today! I mostly kept it to lower fat selections I guess, so it wasn't as bad as it coulda been (pizza regular ice cream etc)

cinn bagel
90g honey nut cheerios
10oz skim
1 reduced muffin
1 skinny cow ice cream
2 carrot cake
2 gran bars
barf!!

2 chicken go wraps, 1/2 plain potato at wendys, diet coke

1skinny cow
1carrot cake thing
2 gran bar things

lotta lotta water too

ooooh man full.

pasta dinner (whole wheat, sauce, 8oz chicken breast)

3x gran bars
2x carrot cakes
1 cinn bagel

Med. Movie theater popcorn /diet coke

Kcal 5361, p/c/f - 230/852/137

Talk about overboard today! Definitely had a tape worm in my stomach today hehe. Luckily most things were low-fat, so I at least got my protein and tons of carbs in today. Fat % total was still a bit higher than I'd have liked, but could certainly have been way worse. Total cals were jacked up today as well, higher than usual for me?but you know what, I'm not really that worried about it! C'est la vie, upward and onward!

I also posted a more recent pic for my avatar today from a couple weeks ago (the previous one was from like a year ago) and is roughly where I am currently, but still have to get my befores/afters in line. There are a couple from a year ago showing my 'true' before?thankfully I don?t recognize the guy in those ones anymore! :D

[daddarioc]

Before front:
http://i69.photobucket.com/albums/i47/ced2583/P1010085.jpg

after front:
http://i69.photobucket.com/albums/i47/ced2583/front2.jpg

before back:
http://i69.photobucket.com/albums/i47/ced2583/P1010081.jpg

after back:
http://i69.photobucket.com/albums/i47/ced2583/back2.jpg

[daddarioc]

Couple relaxed photos..for some reason can't seem to get sizing correct for a couple! oh well.

[LuNkEr]

Thats truly amazing mate!!!

I'm starting this diet tomorrow till July 9th
By reading the book im on the class "2" dieters, so im allowed to a cheat meal every week and a refeed of 5 hours per week if im not wrong!

I might be starting a log too!

Oh and by the way how many inches in your waist have you lose?

Good job!

[daddarioc]

Whelp, I haven't been updating daily lately, but have still been on diet last 2 weeks, and will be wrapping up tomorrow with a full body and refeed. I'm pretty happy with where I got to with this routine, (177 this morning).

If there is any question to what I've been eating/doing on the days that I haven't updated, just look at the previous weeks' logs...its the exact same lol; that is one thing this diet doesn't lend to, variety.

There is still some work to be done and a little bit more fat to lose, but that's par for the course. Think there's also a bit of loose skin below navel area, but it's been that way since before I did anything from PSMF; hoping with a bit less padding down there it's going to tighten up a bit :), either that or will have to add in some hardcore abs to fill out hehe.

I will say that I think I'll be happy to be eating like a 'normal' human again heh (well, somewhat anyways...as 'normal' as maintenance can be) without worrying too much.