Andale927's PSMF Log

[andale927]

Mirin that food and keyboard ����

Thanks :P it's an Azio with Kailh Blue switches.

[lattlay]

Damn man, you make PSMF look so tasty!

[andale927]

Damn man, you make PSMF look so tasty!

I try haha, or I would go insane. I'm honestly surprised that I've been able to stick with it as long as I have. The quick results do wonders for motivation.

6/4/2016

Weigh-in: 175.4 LBs



Kept the cheat day pretty moderate, I'm proud of myself lol.

[andale927]

6/5/2016

Weigh-in: 176.4 LBs

[andale927]

6/6/2016

Weigh-in: 176.0 LBs

Nutrition:


Lifts:
Squat: 135x5 | 155x5 | 220x5 | 220x5 | 220x5
Bench: 135x5 | 175x5 | 175x5 | 175x4 | 135x8
Face Pull: 35x10 | 50x8 | 45x10
Lat Pulldown: 135x8 | 135x8
Rear Delt Fly: 55x8 | 55x8

The gym was remodeled... WE HAVE 3 BENCHES AND 4 SQUAT RACKS NOW!!

Weight Loss Trend (Starts on April 10):

[andale927]

6/6/2016

Weigh-in: 175.0 LBs

Nutrition:


Lunch:

[andale927]

Sorry I fell off the map again guys!

My best friend was back in town for several days, so I did not track. Then I got slammed on my Ebay business. This doesn't mean I went above maintenance though :P

Weigh-ins:

6/7 - 175.0
6/8 - 174.6
6/9 - 173.6
6/10 - 174.2
6/11 - 172.6
6/14 - 173.8
6/15 - 172.2

Last month on 5/20 I estimated that I would hit 170 LBs on 6/20, so I am right on track!

[andale927]

Weigh-ins:

6/17 - 172.0 LBs
~850 kCal

6/18 - 171.2 LBs
~1200 kCal - Some alcohol as well

6/19 - 170.4 LBs

[andale927]

6/25/2016

Weigh-in: 168.4 LBs

Officially past the goal stated in my first post! I would guesstimate my BF% as 15-16% at the moment. I will be continuing the PSMF at least until 160 LBs, and maybe down to ~155. I am very adapted to the low calorie intake and feel like I could continue the PSMF forever (resulting in death lol). I will be going to DC for a few days this week so there will be a few days spent around maintenance.

[andale927]

7/11/2016

Weigh-in: 164.4 LBs

Since my last weigh-in on 6/25 I have had 5 maintenance days and lost about 4 lbs. Things are still going well!

3 of those days I was in DC and had a ton of iranian food + kebabs and rice lol.

[Pheeeeebs]

Great progress

[andale927]

7/24/2016

Still sticking to the PSMF most days, but I have had a few days where my intake was about 1200 calories. It shows in the slightly lower than average weight loss.

Weigh-in: 160.4LBs

Measurement progress:

@ 178LBs
33.75/33 Waist (Unflexed/Flexed)
14.5 Arm
24Upper Thigh
22.5 Mid Thigh


@ 160.4LBs
30/29 Waist
13.25 Arm (I'm always suprised by how much fat my arms hold when I cut lol)
22 Upper Thigh
21 Mid Thigh

I estimate my bf% to be between 13-14. I must have been 35% bf when I started my cut... I have no idea how I let myself balloon up to that size without realizing how fat I really was.

Still no sign of abs, hopefully that will change in the next 10LBs haha!

[andale927]

I have officially ended the PSMF!

Results:

Final weigh-in: 159.4LBs
Weight post-carb water gain: 163.0LBs
Weight Lost: 40LBs

Pics:

Photos are no pump and taken with pretty direct lighting. The before pic kind of misrepresents how fat I really was.



Still have a double chin looking down! lol



I think I could still stand to lose a little more weight. Currently I am eating at maintenance and hoping to go for a recomp effect.

Total timespan was 15 weeks. Overall I think 13.5 weeks of that was actually PSMF if I remove periods of time I ate at maintenance.

Overall I am fairly happy with the results. I did not experience many negative side effects from such a low calorie intake other than being lethargic which caffeine took care of. I would not recommend a PSMF when you are getting close to 10% bf. Towards the end I was beginning to feel very worn down which is why I stopped the diet.

[okayest]

Thanks for the update. You did a great job! Enjoy maintenance

[Pheeeeebs]

Brilliant progress. Well done.

What are your plans now? Still going to cut?

[andale927]

Thanks guys. I'm gonna stick at maintenance for a bit and see if I can recomp. If not I'll start a slow cut down to 152-155ish. I just never want to let myself get above 165 again unless I put on more mass. 5'8" life haha!

I'm eating 2100 a day now and it feels like I'm bulking and instant strength gains started happening, so I think I might actually be able to pull off a recomp.