Any brahs want to hop on PSMF with me? Lets get shredded srs

[SSM12]

I forgot to post this earlier, but some important things I learned from this diet that might be useful for y'all:

1) definitely learn at least a few recipes. It got old eating plain egg whites and lean turkey a few days into the diet

2) Use the myfitnesspal app to keep track of cals and macros.

3) It's definitely possible to maintain or even increase strength on this diet

4) 5g glucose tabs and preworkouts (Mesomorph) help a ton with keeping intensity in the gym

5) Along with Lyle's required supps on this diet (potassium, salt, magnesium and calcium) I also took 7 keto DHEA. Look up the research online with how useful this supp can be. Basically, it keeps your metabolism from slowing down during dieting and preserves muscle mass. This may have helped some with fat loss

In for lean turkey recommendations(brands etc to look for). Been mainly just eating chicken.

[goodcupcakes]

In for lean turkey recommendations(brands etc to look for). Been mainly just eating chicken.

Wild caught bags of frozen cod are the jam. Cheap and just as easy to make as chicken with comparable macros.

Another thing if you're just starting is buy a cheap bottle of psylium husk pills.

[Tomi_Li]

Just started this yesterday. Critique my plan?

800 calories per day

Eating, salmon, chicken breast, and one whole head of broc**** per day. With multi vitamins, fish oils, and some scoops of amazing grass (vegetable powder)

Hitting gym twice a week,

Workout A: Bench, bicep curls, Squats, leg curls

Workout B: Rows, pullups, skull crushers, abs

Look good? I should lose around 3 pounds per week for 2 weeks.

[SSM12]

Wild caught bags of frozen cod are the jam. Cheap and just as easy to make as chicken with comparable macros.

Another thing if you're just starting is buy a cheap bottle of psylium husk pills.

Not a fish guy, but I may try those pills

[BloodyBaron]

On Day 6, everythings going fine but I'm spending hours eating my food and everythings becoming bland. Think I'm in ketosis now so I have zero appetite.

My favorite band that I've been waiting to see for 4 years came yesterday and I didn't drink any liquor or cheat on my diet. At this point I never will because If I should have, it would have been last night.

Cat 2 so saving my "cheat meal" for another time since I just got into ketosis and don't want to bounce out of it. Will have a refeed day on Sat. Also Need recipes srs. Can't eat another dry azz chicken breast or lean turkey burger with mustard again.

[AyMayne]

Only the dead can know peace from this suffering.

The only reason I'm doing PSMF is because I gotta get as lean as possible in the least amount of time and I only intend to suffer through this for another 10 days. Something like a more long term ketogenic diet is even worse.

I have a massive sweet tooth. And I love carbs more than I love my oneitis's angus on a hot summer day. I would suck a nice, clean dink and I'm not even gay if that dink were magical and could grant me immunity to refined sugars and starchy carbs. I WOULD SELL MY SOUL FOR A BOX OF OREOS. OMFG.

[Davidn28]

Will start this tomorrow, couple of questions for anyone who's done this though:

Did anyone take a strength hit on this?
Did anyone have any success with not regaining back all that fat when going from psmf into a bulk?
and
Is it okay do drink half of my protein intake (~400 cals) your from shakes, while getting the other 400 cals of protein from chicken and egg whites?

[KRANE]

Done with PSMF brahs

Day 1:

[img]http://i.gyazo.com/0f65122e89132c9dfc51aade308c3e7f.png[img]

Day 12:

[img]http://i.gyazo.com/3441473c36bb130863f7f746052bd48f.png[mg]


Went from 196 to 189. I'd probably have to do another PSMF cycle to get really shredded, but phuck that.... I'll try to recomp from here

Is that all the willpower you got son? You gonna quit just when things get interesting and you've done so well. Remember, where PSMF ends the IF begins.

I'm going on 14 weeks in and intend to continue through the rest of the month before I post. As for now, I think I've made a pretty dramatic change...for a natty.

Just thinking about that little of calories makes me anxious. Do you guys feel any mental effect during this? In other words, at a mentally challenging job, would it be advised to cut in an alternative way.

Depends on how much willpower you got. If you're high strung already, then absolutely not.

[jackm7]

Day 4 today and down 10-11 lbs. Currently eating in a day: chicken+green beans, quest bar, greek yoghurt+protein powder+raspberries. I'm getting like 20g of fat and carbs a day (nearly all the carbs are fiber) so i'm not sure if i'm doing it properly. Still not really going above 1-1.2k calories so i guess thats fine

[SazabiBrah]

I see some of y'all mentioning quest bars... don't those have more than 20 grams of carbs in them? I know they have a lot of fiber, but still, I'd avoid those IMO

[SSM12]

Day 3, so far so good, havent hit the gym yet, that is tomorrow, so we will see about lifts.

The hardest part for me is going out to dinner with friends/grabbing a drink is a way I catch up with them. Hard saying no. I think the later into this I get, the less temptation will be there. Going to a concert in DC Saturday, going to be hard not to drink, but I think I can do it.

Its a road trip for me, so cooking up some chicken the night before. Probably microwave when I leave at 5am and snack/eat it on the way. About a 5 hour trip.

[goodcupcakes]

Day 4 today and down 10-11 lbs. Currently eating in a day: chicken+green beans, quest bar, greek yoghurt+protein powder+raspberries. I'm getting like 20g of fat and carbs a day (nearly all the carbs are fiber) so i'm not sure if i'm doing it properly. Still not really going above 1-1.2k calories so i guess thats fine

How tf are some of you losing 10lbs in 4 days. I'm on day 8 and I've lost 5lbs. I keep hoping for a massive drop in weight overnight one of these nights.

[KRANE]

Since they were mentioned I took the liberty of looking them up and found it difficult to even find their ingredients label. What I found wasn't so favorable. I'd say that 99% of nutrition bars taste like candy bars and are in fact mostly that. This diet is by nature shot term so these things should be avoided.

http://www.breakfastcriminals.com/wh...rs-quest-bars/

Day 3, so far so good, havent hit the gym yet, that is tomorrow, so we will see about lifts.

Separate from the diet.

The hardest part for me is going out to dinner with friends/grabbing a drink is a way I catch up with them. Hard saying no. I think the later into this I get, the less temptation will be there. Going to a concert in DC Saturday, going to be hard not to drink, but I think I can do it.

Its a road trip for me, so cooking up some chicken the night before. Probably microwave when I leave at 5am and snack/eat it on the way. About a 5 hour trip.

That, or incorporate IF and avoid the meal altogether. IF is naturally anabolic.

[deathmetal1992]

Did it for two weeks once. I ate about 800 cal/day, trained 6x/week 10-12 sets/workout and did about 2 hours walking/day

Lost about 15 lb.

[KRANE]

Did it for two weeks once. I ate about 800 cal/day, trained 6x/week 10-12 sets/workout and did about 2 hours walking/day

Lost about 15 lb.

So does this mean you're about to come aboard?

[BorntobeBig]

Nothing you lose is forever...the issues I had have is even with something like Jym Shred I am too tired to do my job, get in job, can't hack it anymore et all.


MY ADVICE: FIBRE, constipation is an added discomfort you just don't need. I normally do PPL but I think 3 days lifting is probably a bit much, should I switch to full body for a month or two?

[KRANE]

Nothing you lose is forever...the issues I had have is even with something like Jym Shred I am too tired to do my job, get in job, can't hack it anymore et all.


MY ADVICE: FIBRE, constipation is an added discomfort you just don't need. I normally do PPL but I think 3 days lifting is probably a bit much, should I switch to full body for a month or two?

Depends: What is your goal?

[SydneyJunkie]

guys im 6'3 214 about 17% bf

tryna lean. how many cals should I hop on?

[KRANE]

guys im 6'3 214 about 17% bf

tryna lean. how many cals should I hop on?

Everything you need to know is right here, and here.

If you want anything more specific, as in the above, you need to state your goal.

[BorntobeBig]

Depends: What is your goal?

The lowest bodyfat I can hold it there, whilst not being able to work in chocolate and thickshakes into my regular diet...lol serious thats the aim.

I think this number is about 12%...I know around 10 if I just look at food I slowly gain .

Does anyone have the serious issues with concentration at work...it gets a little better when you get into keto I guess...

[KRANE]

The lowest bodyfat I can hold it there, whilst not being able to work in chocolate and thickshakes into my regular diet...lol serious thats the aim.

I think this number is about 12%...I know around 10 if I just look at food I slowly gain .

Does anyone have the serious issues with concentration at work...it gets a little better when you get into keto I guess...

You wouldn't leave your house without first knowing where you're going. Likewise, you must first establish a clear destination otherwise you won't know when you get there. It can be as simple as lose 10 pounds by end of October. An easy one to chart and you will definitely know whether you got there.

Other things like 10% bf are a bit more complex but as long as you use the same measure that too can be achieved. When you say "see your abs" that's just to vague a goal to truly be achievable: I can see them if I squint and if the lighting is just right?

The lesson here is be as specific as you can, and keep posting to stay on track.

As for that thick shake, treat yourself once a week. Just make sure it's within reason and a protein shake. On those days I usually walk home/to the gym just for good measure. Good luck.

[jackm7]

How tf are some of you losing 10lbs in 4 days. I'm on day 8 and I've lost 5lbs. I keep hoping for a massive drop in weight overnight one of these nights.

Mostly water weight. I ate like **** the day before i started so was probably holding lots.


I think the small amount of fat and carbs i'm having is making a huge difference because i'm finding this really easy so far. Felt strong af in the gym today, hit a big squat pr, and i also have a physical job outside all day



EDIT: holy fuark i have found the GOAT food for this diet, especially for sweet tooth brahs. Jelly lite by aeroplane. You can make a litre of it and it's so filling+tasty. The macros are ridiculous, for 1 litre it's 120 cals 24p 1.6c 0f

[goodcupcakes]

Hey brahs,

Posted this in the other PSMF thread but got no responses. Wondering if PSMF is right for me at this point. I'm going away on vacation in 17 days and want to get as lean as possible. Currently 6'0 185ishlbs at 12% bodyfat. The only real issue I see with PSMF is that I play hockey twice per week and now its Summer league playoffs as no cardio is allowed during PSMF. Would I be better going keto at this point for 17 days?

Thoughts?

We have near identical stats. My body is being stubborn trying to get rid of fat on this diet so far. I did some moderate HIIT yesterday and was ok but hockey is more intense. I would still try it but I would time my meals to eat before you practice or you'll probably run out of energy midway through. I'm doing IF along with PSMF so only eating twice a day.

[BloodyBaron]

On Day 8 of PSMF, started at 188 (already been on a deficit for 1 month before this so water weight was pretty much gone), weighed in at 182 today. i'm cat 2. Haven't had a "cheat meal" or refeed yet, gonna have one tmrw on Day 9 since my boys are having a dinner.

This works boyos. I'm just scared of bouncing out of ketosis after my refeed day and having to wait a long time to get back into it.

[KRANE]

Mostly water weight. I ate like **** the day before i started so was probably holding lots.

This. There is always a dramatic reduction right off the bat.

Hey brahs,

Posted this in the other PSMF thread but got no responses. Wondering if PSMF is right for me at this point. I'm going away on vacation in 17 days and want to get as lean as possible. Currently 6'0 185ishlbs at 12% bodyfat. The only real issue I see with PSMF is that I play hockey twice per week and now its Summer league playoffs as no cardio is allowed during PSMF. Would I be better going keto at this point for 17 days?

Thoughts?

Your cardio is likely to suffer...greatly. But it's not going to kill you or your diet.

On Day 8 of PSMF, started at 188 (already been on a deficit for 1 month before this so water weight was pretty much gone), weighed in at 182 today. i'm cat 2. Haven't had a "cheat meal" or refeed yet, gonna have one tmrw on Day 9 since my boys are having a dinner.

This works boyos. I'm just scared of bouncing out of ketosis after my refeed day and having to wait a long time to get back into it.

Just remember to keep your cheat meals/reefers within reason. There is no makeup for lost/missed meals.

Meanwhile, my "modified" PSMF is showing continued progress everywhere...except at the midsection.

[Arkileon]

krane i thought you were IF. dafuq u doin gin here

[KRANE]

krane i thought you were IF. dafuq u doin gin here

Listen son, I can walk AND chew gum at the same time. I'm a man of many talents. Besides, PSMF is only a temporary fix. What do you do after that?

Answer: you modify the modifier.

[Arkileon]

Listen son, I can walk AND chew gum at the same time. I'm a man of many talents. Besides, PSMF is only a temporary fix. What do you do after that?

Answer: you modify the modifier.

You must spread some Reputation around before giving it to KRANE again.

[padrote]

Half way done and got my diet pretty settled in:
2 scoops casein
2 cans tuna and 3 ff cheese slices - microwave for 1min, celery sticks
1 grilled chicken cutlet, 3 ff cheese slices, asparagus
1 cup eggwhites, mushrooms, onion, and cucumber

Had some vodka sodas last night but avoided bad food. Stats so far:
days in : weight (lbs) / fat %
start : 215.8 / 14.3
1: 214.0 / 14.6
2: 210.8 / 13.6
3: 209.4 / 13.6
4: 209.4 / 13.7
5: 206.6 / 13.5
6: 206.8 / 13.2

[KRANE]

On day six.. getting really sick of casein and quest bars.

Stop eating them. Both have a lower absorption rate than I would prefer. And the Quest bars -- are though convenient -- are not recommended.

I wish there was a place I could get precooked flavored grilled chicken.. like chicken shawarma or smoked chicken or something, without any added calories.

Have you tried the froze department in your local supermarket? There is pre-season chicken, beef and fish. The grilled salmon is not too shabby.

Found some precooked grilled fajita chicken at whole foods but it's $7 for about 240 calories. fukin rip off

Its the pre-cooling that adds to the price. But any amount of preparation will be higher than the non-prepared. I love the convenience too but I can cook my own with a modicum of effort for half the price. I love the pan fry in either safflower seed oil or coconut oil seasoned with salt, lemon pepper and occasionally apple cider vinegar.