Help with meal plan PSMF

I am trying to make the PSMF diet.
I read the book and my protein intake should be 175g
Can anybody tell me if these meal plan and the calories and the protein that I am taking is ok? I mean if I am taking the numbers right

9 am BSN Syntha Protein powder one scoop (200 cals, 23 g protein)
200 ml skim milk (72 cals, 7.5 grs protein)

1 pm 1 chicken breast (210 cals, 40 grs protein)
1 cup of peas (180 cals,5 grs protein)

9pm 1 small lean steak (300 cals, 50 grs protein)
6 egg whites (120 cals, 20 grs protein)

Before Bed BSN Syntha Protein pwder one scoop (200 cals, 23 g protein)
200 ml skim milk (72 cals, 7.5 grs protein)

That puts me in 1354 cals and 175 grs of protein

But I think 1350 are a lot of calories for these kind of crash diet…am I right or wrong?

If they are too much can anybody give any advice on how to reach the protein intake with fewer calories

I am 6´0 and 265 pounds

Thanks a lot and sory for my English I am from argentina

Peas are on Lyle's no list as far as vegetables go. Your protein powder is pretty heavy on calories too, mine is 130 calories for 23g protein. I'd get rid of the milk as well, as the sugar is going to drive your carb count up.

175g protein is 700 calories, that means you are getting 654 calories from fat/carbs.

cut out the milk... if you want to use protein shakes use water

also cut out the peas. peas arent really 'fibrous greens' they are high in carbs.. replace with brocolli, lettuce, something like that

that should lower your cals to around 1000

and ^^ what he said, your protein shakes have alot of cals in them. i'd find a different one

peas are not vegetables, they are legumes

why the hell are people who aren't already lean doing a 14 day crash diet? /facepalm

i hope this trend ends soon

[QUOTE=wlknier;436182871]peas are not vegetables, they are legumes

why the hell are people who aren't already lean doing a 14 day crash diet? /facepalm

i hope this trend ends soon[/QUOTE]

Probably because they want fast results just like everyone else =/ The trend isn't going to end soon, it's going to probably get worse when I post pic updates in my PSMF thread.

setting them up for failure!

[QUOTE=wlknier;436192331]setting them up for failure![/QUOTE]

Yes and no, yes because they won't follow what I've done and no because they will follow what I've done. The people who do it properly will get similar results and those who do it improperly will get poor results. That's basically how everything works anyhow, you get out what you put in or something like that :D

[QUOTE=wlknier;436182871]peas are not vegetables, they are legumes

why the hell are people who aren't already lean doing a 14 day crash diet? /facepalm

i hope this trend ends soon[/QUOTE]

Who says anything about 14 days????...i am planning to follow it by 12 weeks like the book says if you are on category 3.

I will cut down the peas and the milk with the protein that will put me in around 1030 cals per day?

Is that ok? How many calories under maintenance am i going to be?

thanks a lot for all the replies

[QUOTE=jonah300;436200831]

Is that ok? How many calories under maintenance am i going to be?

thanks a lot for all the replies[/QUOTE]

It would take a bit of math and accurate tracking of things to find out how large of a deficit you're creating exactly. What matters is that you're getting the results that you desire.

You're welcome for the replies!

[QUOTE=jonah300;436159531]I am trying to make the PSMF diet.
I read the book and my protein intake should be 175g
Can anybody tell me if these meal plan and the calories and the protein that I am taking is ok? I mean if I am taking the numbers right

9 am BSN Syntha Protein powder one scoop (200 cals, 23 g protein)
200 ml skim milk (72 cals, 7.5 grs protein)

1 pm 1 chicken breast (210 cals, 40 grs protein)
1 cup of peas (180 cals,5 grs protein)

9pm 1 small lean steak (300 cals, 50 grs protein)
6 egg whites (120 cals, 20 grs protein)

Before Bed BSN Syntha Protein pwder one scoop (200 cals, 23 g protein)
200 ml skim milk (72 cals, 7.5 grs protein)

That puts me in 1354 cals and 175 grs of protein

But I think 1350 are a lot of calories for these kind of crash diet…am I right or wrong?

If they are too much can anybody give any advice on how to reach the protein intake with fewer calories

I am 6´0 and 265 pounds

Thanks a lot and sory for my English I am from argentina[/QUOTE]

So i will begin this monday...this weekend i am going to keep the calorie deficit i am doing since December 1st...I lost 20 pounds on the last 45 days but i have 30 more to go at least

The meal plan will be this after the advices you guys told me:

9 am BSN Syntha Protein powder one scoop (200 cals, 23 g protein)


1 pm 1 chicken breast (210 cals, 40 grs protein)
6 egg whites (120 cals, 20 grs protein)

9pm 1 small lean steak (300 cals, 50 grs protein)
6 egg whites (120 cals, 20 grs protein)
Medium salad tomatoe,lettuce and onions (this vegetables are ok right?)

Before Bed BSN Syntha Protein pwder one scoop (200 cals, 23 g protein)

So this puts me near the 1100 cals ...is this ok are they still too much?

I have 2 diet break meals per week right?...i guess those are going to be a sushi night dinner...can i have both on the weekend or does it have to be days apart one from each other??

Thanks a lot

Jonah

[QUOTE=jonah300;436337581]So i will begin this monday...this weekend i am going to keep the calorie deficit i am doing since December 1st...I lost 20 pounds on the last 45 days but i have 30 more to go at least

The meal plan will be this after the advices you guys told me:

9 am BSN Syntha Protein powder one scoop (200 cals, 23 g protein)


1 pm 1 chicken breast (210 cals, 40 grs protein)
6 egg whites (120 cals, 20 grs protein)

9pm 1 small lean steak (300 cals, 50 grs protein)
6 egg whites (120 cals, 20 grs protein)
Medium salad tomatoe,lettuce and onions (this vegetables are ok right?)

Before Bed BSN Syntha Protein pwder one scoop (200 cals, 23 g protein)

So this puts me near the 1100 cals ...is this ok are they still too much?

I have 2 diet break meals per week right?...i guess those are going to be a sushi night dinner...can i have both on the weekend or does it have to be days apart one from each other??

Thanks a lot

Jonah[/QUOTE]

no dude tomatoes and onions ARE NOT OK... hahah FIBROUS GREEN VEGGIES ONLY.. listen dude. just get lettuce and brocolli, meat, and protein shakes. thats IT..

and if you are category 2 you get 1 cheat meal a week and 1 refeed a week. and sushi is fine..

[QUOTE=cheeseandrice;436349201]no dude tomatoes and onions ARE NOT OK... hahah FIBROUS GREEN VEGGIES ONLY.. listen dude. just get lettuce and brocolli, meat, and protein shakes. thats IT..

and if you are category 2 you get 1 cheat meal a week and 1 refeed a week. and sushi is fine..[/QUOTE]

It's a "free meal" not a "cheat meal" lol.

So guys tomorrow i will start the psmf...i will keep a log on the losing fat journals so i hope to see u guys in there...i will keep daylies meal plans and workouts...any help or advices or anything that you guys could see that i am doing wrong please dont hesitate in telling me...i am a very humble person who is willing to keep learning so...hope to see u there

jonah300

[QUOTE=jonah300;436159531]I am trying to make the PSMF diet.

If they are too much can anybody give any advice on how to reach the protein intake with fewer calories

[/QUOTE]

Coming to this a few years late but there's actually a cookbook for PSMF if you can believe there's a cookbook for a fast.

www psmf-recipes com

Not bad- helped me get real-food protein with some variety.