PSMF - lets see if this works

[cosm0]

After stumbling accross the thread here on misc: https://forum.bodybuilding.com/showt...hp?t=173823031

Decided to go for this hardcore diet which seems to get results in a very short period of time. Going to log on here, possibly for my own sanity but also as there hasn't been many long logs of this diet.


Picked up a load of supplements




As Lyle Mcdonald suggests you need to have 6 pills of fish oil a day. And approximately 500mg magnesium, up to 1g potassium, 1g calcium and plenty of sodium.


If anyone coming here is interested in how I looked before have some pics in this thread,

https://forum.bodybuilding.com/showt...hp?t=174681471

Post #4 are my most recent pics.


My start weight (Monday 30/10/17) was 176.2 lbs, seems I went up 3 lbs after a weekend of drinking and eating crap

Daily macros are 937 cals
Protein 169g
Carbs 20g
Fat 20g

[cosm0]

Day 1 -
Started the diet yesterday, just had a day doing nothing as you're not really supposed to do cardio on the diet apart from some walking if you want to. I've been used to doing cardio every day so felt lazy and hungry the whole time. Was a shock having the drop in cals and felt hungry but not much else. There were times during university where I didn't eat for 2-3 days anytihng, or had 1k-2k cals in a week so I was quite used to the feelings of no food.



Day 2.
Getitng more used to the hunger, had 9 egg whites yesteryday for breakfast which was awful. So had a protein shake and 2 whites instead which was much better. Also went to the gym for my first workout on the program. Running a slightly modified all pros but with slightly lower rep range as Lyle recommends staying in the lower rep range due to the depleated glycogen stores.

Squat 2 sets: 60kg x 8 (I injured my ankle at the weekend so didn't want to push squats, will slowly up this back to 70kg
Bench 2 sets: 55kg x 8
BOR 2 sets: 55kg x 9
OHP 2 sets: 32.5kg x 9
SLDL 2 sets: 80kg x 6 (never done this exercise much before and was a struggle with my ankle)
Shrugs 2 sets: 65kg x 10
Curls 2 sets: 22.5kg x 10
Chin ups 1 set: 6
Calf raise 3 sets: 90kg x 30 (on leg press)
Face pull 2 sets: 20kg x 12

Workout felt good, had some low fat cottage cheese beforehand as my preworkout carbs, as 100g somehow has 7g of carbs from sugars in it.

Went for a 20min walk after and found it actually helped supress my apitite, as didn't even feel hungry when I got back.

Only had ~80g of protein today so far so still got quite alot more to eat today.


Annoyingly to me weighing ~174lbs today which is still a pound heavier than I was on Friday, even though ive been running the diet for 2 days.


Just had dinner which I had to reheat in the oven but still were nice, im not eating a boring diet of just dry chicken which I think makes a big difference.

2 venison steaks, spinach, tomato.
Quick fried in the pan
200g of steak, 50g of spinach
-seasoned with just pepper and salt
-macros 47g protein, 4g carb, 2.6g fat

[cosm0]

Day 3:
173.6 lbs

Had around 5 hours sleep last night, stomach was rumbling quite alot so couldnt go back to sleep when I went to the toilet to piss.

Decided to get some sugar free jelly to have before bed, and some diet coke. Havent had diet coke in ages, if I occasionally have a drink usually just have Dr pepper.

Dinner today filled me up loads as i hardly had anything so far.

200g of cod, 10 pieces of asparagus.
-seasoned with salt, pepper, 1/2 tsp crushed garlic (used a minute bit of olive oil)
-macros 46g protein, 6.4g carbs, 3g fat



I dont know if it was the diet coke or eating loads of asparagus, but actually feel stuffed.

Also did a 20minute walk in the morning and 20 minute walk in the evening today.

[cosm0]

Day 4
172 lbs today, down 4.2 lbs since starting and 1.6 lbs since yesterday.

Had a much better sleep. And don't feel tired or foggy anymore, body has pretty much adjusted already but still looking forward to my carb load. Don't feel hungry all the time but found myself last night googling ice creams for when I start bulking in the new year, sub concious telling me what it wants maybe?

Going to add in how I made the meals as well, to give anyone wanting to try PSFM or any low carb diet ideas for meals. Im completely against eating chicken everyday, or the same meal all the time, I always want to enjoy my food.

Today one of my meals was a prawn and chicken salad. Added approximately 150g of prawn, 50g of chicken and 70g of lettuce, small piece of pepper.
Macros worked out as 36g protein, 1.7g fat, 4g carbs.
Seasoned with:
-Pinch of salt, pepper, squeeze of lemon, 1/4 tsp of nandos sauce for the whole dish (almost pointless but I felt like I could taste it)

[cosm0]

Day 4.5.
Had a big release midday and dropped down to 171lbs. Thats a 5.2 lbs drop in 4.5 days, buzzing with that. I also supplemented creatine from the start, so no idea if I even had a water weight drop.

Went to the gym and completed second workout, didn't feel fatigued at all and strength felt good

Workout week 1B (10% less than 1A)
Squat 2 sets: 65kg x 8 (I injured my ankle at the weekend so didn't want to push squats, will slowly up this back to 70kg
Bench 2 sets: 50kg x 8
BOR 2 sets: 50kg x 9
OHP 2 sets: 30kg x 9
SLDL 2 sets: 70kg x 8 (never done this exercise much before and was a struggle with my ankle)
Shrugs 2 sets: 70kg x 8
Chin ups 2 sets: 8,8
Face pull 2 sets: 15kg x 15
Calf raise 3 sets: 30kg x 25-30 (on seated calf raise)

Came back and had a meal that can only be described as juicy, thick, solid, tight
Extra lean british beef medallion steak 170g, spinach 50g, few peppers
-Just slightly peppered the steak as it was done so rare anyway
-Macros 54g protein, 2.7g carb, 4.4g fat

[cosm0]

Day 5 - Start weight = 176.2. Todays weight = 169.4

This **** is crazy, pounds are just flying off, another 1.5lbs since yesteryday and i doubt its water by now with it being 5 days in. Went on a long walk into my local town today to run a few errands, ended up walking for about an hour.

This was a mistake, I suggest that if you work or need to do anything in the evening that you try to expend as little energy as possible. Felt drowsy as **** afterwards. Had to have another meal earlier than I would have.

For dinner had 100g chilli turkey mince (less than 2% fat) and 50g lettuce and tomato salad.
-added some massala, garam masala and some other spices and cooked with spring onion for flavor
-Macros 32g protein, 2.5g carbs, 2g fat



Birthday tomorrow and carb refeed. So glad that I won't be feeling at all tired and will throw in a few drinks to celebrate. Also, interested to see how the refeed effects my energy (as i've never done one before), how I look, and strength in the gym.

[cosm0]

Day 6 - Start weight = 176.2. Todays weight = 169
Weight loss rate was down abit (only 0.4lbs since yesterday) as had a few drinks last night to celebrate. Took some progress pics before I binge out eating today, the start pics were actually taken about week before starting PSMF.

Both without pump, first thing in the morning

Front pic



Back double bicep

[cocobutt]

Hi, I don't want to be mean and I respect your dieting, but honestly I don't see any difference in the before and after pics. Maybe a bit in the back :P How long do you want to do this? aaaand why don't you just do a low cal diet with more calories? I did this PSMF before and I lost a lot less than with a standard 1200 to 1500 cals diet, just because I retained water big time. Even after the diet I had problems with water retention for 1.5 months.

[cosm0]

Hi, I don't want to be mean and I respect your dieting, but honestly I don't see any difference in the before and after pics. Maybe a bit in the back :P How long do you want to do this? aaaand why don't you just do a low cal diet with more calories? I did this PSMF before and I lost a lot less than with a standard 1200 to 1500 cals diet, just because I retained water big time. Even after the diet I had problems with water retention for 1.5 months.

No offence taken at all. Im not expecting miricles in 1 week but I am happy with the weight loss of 7 pounds, this week I lost the same as what I lost in the last 4 weeks. So this way is 3/4x as fast, the big check on whether I retained my muscle is on Tuesday whether I can put up the same numbers thats what will be key to whether I think its working.

The whole point of PSFM is that you are having such low fat and carb, that it puts your body in shock mode and it starts using fat as fuel. No other diet does this. If you just run a low carb diet your body wont be in the same mode. I reckon I will run it for 5-6 weeks.

That doesnt make sense that you retained water, I read all 70 pages of multiple people running this diet here:
https://forum.bodybuilding.com/showt...3823031&page=1

And none of them had problems with water retention. Even if I was retaining water, this wouldn't make a diference to my body composition in terms of fat and muscle.

Its an experiment for me as well, I dont mind the low calories. And the diet is relatively unknown to people. If it goes to **** and I have similar problems ill hold my hands up and say that I should have listened to your post haha. But in the grand scheme of things 5 weeks isn't very long, so I want to see what changes I can do in that time.

[cocobutt]

Hey This is a great progress 7 pounds.

As I did PSMF diet 5 years ago I did it 8 weeks with weekly refeeds (clean) after the first 10 days and did a lot of cardio, like 60-90 mins on the cross trainer a day plus pilates 6 days a week. Maybe thats why. I even didn't lost that much for the freakin efforts... 17 pounds, but it was the hell lot of hunger on 1200 calories and the whole cardio.... I retained a lot of water and lost it after I did one and a half months on 1600 to 2000 calories a day and 4 workouts a week. After that 6 weeks I was in the best shape I have ever been, lost even more weight and became model thin (not a fitness model, more like Heidi Klum ) and fit. Just what I wanted.

So... if you don't retain water I will say, go for it. It is worth it to lose fat and if it is no problem for you to feel strong hunger...just be careful of the eating after the PSMF.

[cosm0]

Thanks!

Jeez 5 years ago, you were definitely ahead of the curve! There are so many resources availble these days, im guessing you didn't have as much information when you ran it.

Lyle Macdonald says that you should limit your cardio to 3-4 times a week low intensity 30-40 mins max.
He says that weight training 3-4 times a week without cardio should be enough and that some studies have actually shown that doing cardio reduces the amount of weight lost, due to the monstrous calorie deficit already created by the food.

Cant imagine how you must have felt on 1,200 calories + 60-90 mins of cardo

Will bare in mind what you said, I was worried about putting the fat straight back on, will do some more reading when I get to the end of this diet.

[cocobutt]

Yeah, I was 19 and also wanted to lose muscle. I knew Lyle says less cardio and mostly weights, but I wanted to correct my legs and thought why not starve them on the cross trainer. I thought they are too bulky from lifting weights and I am no longer feminine. But I never thought I will retain that much water.

Nowadays I am more moderate in my fitness views

I will follow your progress!

[cosm0]

Yeah, I was 19 and also wanted to lose muscle. I knew Lyle says less cardio and mostly weights, but I wanted to correct my legs and thought why not starve them on the cross trainer. I thought they are too bulky from lifting weights and I am no longer feminine. But I never thought I will retain that much water.

Nowadays I am more moderate in my fitness views

I will follow your progress!

I think we realise as we get older that more isn't always better!

Thanks.



Day 7 - Start weight = 176.2. Todays weight = 169.6 (up 0.6lbs from yesterday)

Was my carb refeed day yesterday so I ate over 300g carbs and heavily drunk, so was expecting the scale to go up not down for this day.
I still followed my diet an macros even tho I was hungover keeping to:
937 cals
Protein 169g
Carbs 20g
Fat 20g


Day 8 - Start weight = 176.2. Todays weight = 170.4 (up another 0.8lbs from yesterday)

Scale went up today as expected, water and the glycogen stores being full again from the carb refeed. Went for a heavy day in the gym and tried to increase on reps from my last heavy day a week ago.

Workout week 2A (HEAVY SESSION)
Squat 2 sets: 60kg x 6 (My ankle is bruised all over from an accident a week ago, it feels worse than it did midweek. I was squatting 80kg 5x5, im going to have to rebuild this when it heals from the ground up)
Bench 2 sets: 55kg x 9 (Increased by 1 rep!, doing 1.5 second pause on the chest and concentrating on form during this cutting phase)
BOR 2 sets: 55kg x 10 (Increased by 1 rep, happy with how this exercise is going, was doing 65kg 5x5 2 months ago, and have dropped 25 pounds since then)
OHP 2 sets: 32.5kg x 9 (Increased by 1 rep)
SLDL 2 sets: 80kg x 6 (Kept the weight the same, struggling on this with my ankle)
Shrugs 2 sets: 75kg x 8 (10kg more than last week, building up my shrugs up as I havent done any trap work since I started lifting 3-4 months ago)
Chin ups 2 sets: 8, 7
Calf raise 3 sets: 30kg x 30 (on seated calf raise)
Ab work

Gonna alternate between shrugs and face pulls on each workout like I alternate between hitting the soleus and gastrocnemius calf muscles

[cosm0]

Day 9 - Start weight = 176.2. Todays weight = 168.8 (down 1.6lbs from yesterday)

Happy to see the scale finally going down again, was getting worried! Just a normal day of eating PSMF and did 2x20min walks outside. Debating whether I will have a free meal tomorrow at all, after consuming 3000+ calories on saturday, if the scale doesn't drop by at least a pound going to more than likely skip the free meal.

[cosm0]

Day 10 - Start weight = 176.2. Todays weight = 170.4 (up 0.6lbs from yesterday)

Demoralising seeing the scale somehow going up today after having 800 calories the last 3 days in a row. Don't know if its still the weekend effects.

Workout week 2A (MEDIUM SESSION)
Squat 2 sets: 60kg x 6 (screwed ankle)
Bench 2 sets: 55kg x 8 (with a mate, so decided to just do the same weight as heavy session for 1 less rep)
BOR 2 sets: 50kg x 10
OHP 2 sets: 30kg x 9
SLDL 2 sets: 70kg x 6 (struggled with less weight, with no chalk)
Chin ups 3 sets: 4 regular, 8, 7
Biceps 1 set single arm: 9
Face pull 2 sets: 15kg x 15
Calf raise 3 sets: 88kg x 30 (on leg press machine)


Was my free meal day today, felt bad even having it, even though im allowed it. Didn't use it as a cheat, kept protein intake as I normally would (slightly higher fats being salmon) but had some sweet potatoes with it, only 100g.

Macros were around 30g protein, 30g carb, 10g fat

[cosm0]

Day 13 - Start weight = 176.2. Todays weight = 169.4 (down 1lb over last few days)

Weight is similar to last weekend. Guessing its something to do with water retention as I have been careful with the diet all week apart from last night. Had a wrap, maccies and drinks in London, not the best for the diet but I think there might be some slight changes. Going to be super strict for the next 4 weeks.





Took these pics after having a kebab tonight, had shish which isn't too bad. Need to work on lighting, look completely different with it being dark outside!

[Dorich]

Nice job. Results are definitely visible in photos, even in the six days photo.

This is a pretty rough regime, so, be careful, listen to your body. Your health is most important.

I don't think this is meant to be done for a long period of time.

Good luck.

[cosm0]

Nice job. Results are definitely visible in photos, even in the six days photo.

This is a pretty rough regime, so, be careful, listen to your body. Your health is most important.

I don't think this is meant to be done for a long period of time.

Good luck.

Thanks bro! Means alot. I am weighing up whether to have a 'free meal' this week. Will see how I feel on Tuesday or Wednesday. Im cat 2, so can run it for 5-6 weeks. You'd only be able to run it for like 2 weeks max, being cat 1.

[cosm0]

Day 13 - Start weight = 176.2. Todays weight = 170.8

Weight went all the way back up to 173.6 after carb refeed and drinking at weekend. Glad to see it back to 170.8 so early on in the week. Some people have said its best not to weigh yourself everyday, it is kind of demoralising. I agree with that.

[JaySinX]

yup...it always sounds like a good idea until the water weight fluctuations start to mess with you...once a week right before your refeed/free meal is more than enough

[cosm0]

yup...it always sounds like a good idea until the water weight fluctuations start to mess with you...once a week right before your refeed/free meal is more than enough

Im into the habit of weighing myself everyday, just try and push any bad weigh ins out of my head.


Workout log for yesterday

Workout week 3A (HEAVY SESSION)
Squat 2 sets: 55kg x 8 (still cant squat properly due to ankle)
Bench 2 sets: 55kg x 9 (As I hadn't had any carbs in 3 days, it was hard to increase the weight to 10 reps, I managed to do the same weight at least)
BOR 2 sets: 55kg x 11 (Increased by 1 rep)
OHP 2 sets: 32.5kg x 10 (Increased by 1 rep)
SLDL 2 sets: 80kg x 7 (Increased by 1 rep)
Shrugs 2 sets: 80kg x 8 (5kg more than last week)
Chin ups 2 sets: 6, 6 (i was pretty burnt out by this stage)
Dips 1 set: 6
Calf raise 3 sets: 88kg x 30 (leg press)
Ab work 3 sets: 10kg plate


Day 16 - Start weight = 176.2. Todays weight = 169.4 (down 1lb since yesterday)

Happy with the weigh in today, started a new job and it helped me put my mind off the hunger. Found it easier to ignore than when I was just at home doing nothing.

[FatalTragedy12]

I've been doing something similar for the past 5 weeks (~1100 cals, high protein, low carb and fat) and I've lost 7 kg (15.4 lb). I rarely had a "free meal" and ate the same things every day which became quite boring. I drank only once, regretted it and haven't had a sip of the stuff since. The weight loss you experienced at the start is very likely to be water weight (174 -> 170) and you look drier in your photos but there are signs of some fat loss.

One thing I would personally advise is not to weigh yourself everyday - seeing the numbers go up or stay the same can play tricks on your head. Some people just can't go without doing that so it is up to you. Also, try to take your photos an equal distance from the mirror and in the same lighting. It seems like you're progressively moving farther and farther from the camera which may give the illusion of weight loss. I think taking weekly pictures is a bit much too, fortnightly would be a better schedule.

Thanks for uploading your meals and meal prep, makes for good viewing and I'm def gonna borrow some of them like the shrimp and chicken salad and turkey mince.

[cosm0]

I've been doing something similar for the past 5 weeks (~1100 cals, high protein, low carb and fat) and I've lost 7 kg (15.4 lb). I rarely had a "free meal" and ate the same things every day which became quite boring. I drank only once, regretted it and haven't had a sip of the stuff since. The weight loss you experienced at the start is very likely to be water weight (174 -> 170) and you look drier in your photos but there are signs of some fat loss.

One thing I would personally advise is not to weigh yourself everyday - seeing the numbers go up or stay the same can play tricks on your head. Some people just can't go without doing that so it is up to you. Also, try to take your photos an equal distance from the mirror and in the same lighting. It seems like you're progressively moving farther and farther from the camera which may give the illusion of weight loss. I think taking weekly pictures is a bit much too, fortnightly would be a better schedule.

Thanks for uploading your meals and meal prep, makes for good viewing and I'm def gonna borrow some of them like the shrimp and chicken salad and turkey mince.

You been on PSMF or just doing low carb? 15 pounds is really good, what bw you coming down from?

I thought it wasn't water at first as I had creatine at the same time. But due to staying around the same weight the last 2 weeks, it must have been water. Lol, definitely need to get a set place in my bathroom, I forget where i've been standing. I think its funny how my skin looks completely different colours because of the light.

No worries, glad someones gained some benefit from it. I stopped adding them as I thought no one cared at all but will add a few more over next few weeks if at least one person's getting benefit.

[cosm0]

Day 17 - Start weight = 176.2. Todays weight = 168.6 (down 0.8lb since yesterday)

Happy to see my weight is at an all time low, buzzing with that.

Dinner today had some broc**** rice and cod. Only just discovered broc**** rice- added abit of black pepper, pinch of salt and a drop of olive oil. Tastes really good and felt like I was eating a carb, as I was eating it with a spoon.
Cod had massala, crushed garlic, and lime juice.
150g cod, 100g broc**** rice
Macros ~35g protein, 3g carb, 3g fat

[FatalTragedy12]

You been on PSMF or just doing low carb? 15 pounds is really good, what bw you coming down from?

I thought it wasn't water at first as I had creatine at the same time. But due to staying around the same weight the last 2 weeks, it must have been water. Lol, definitely need to get a set place in my bathroom, I forget where i've been standing. I think its funny how my skin looks completely different colours because of the light.

No worries, glad someones gained some benefit from it. I stopped adding them as I thought no one cared at all but will add a few more over next few weeks if at least one person's getting benefit.

Not strictly PSMF but it follows pretty much the exact same principles without the cheat meals. I wholeheartedly agree with Lyle that working out like madman on this diet doesn't work and is probably counterproductive. At one point I was going to the gym 3 times a week and boxing on off days (which is a pretty gruelling workout in itself). I drastically decreased the amount I workout and it put me in a better place mentally and physically. I think it's easy to power through Week 1 and 2 but your body starts really protesting Week 4-5 onwards. I was coming down from 96.7 kg. at 5'11 and I still have a long way to go (want to get to around 74-76kg at 12-14% bodyfat) but it definitely gave me a huge headstart. I'd read the book ages ago, forgot about it, but the principles never left my head. I forgot Lyle actually recommends not working out/working out less - I wish I remembered that bit.

I'm sticking to the same kind of diet now but I've upped the calories to around 1,400 to avoid feeling like a zombie/so sickly. It looks like you're definitely shifting some fat now as you're trending down consistently - try to be strict with your meals and kick the drinking and cheats to the curb for a bit so you don't stifle your weight loss. I really appreciate the meal prep and day descriptions, this is the first time I've actually followed a fat loss log and look forward to updates. It's probably because it reads very much like a story, haha. The brocc*li rice and cod looked great (I didn't even know brocc*li rice existed, lol - I'll be stealing that too!). How often are you working out and what are you doing in the gym? Are you prepping meals ahead of time or "to order"?

I was a heathcare brah from the UK too, but moved to Canada after the junior doctors contract changes and when the political situation went to hell in a handbasket. I definitely miss seeing niche sh*t on the shelves and the butchers but I manage.

[IH8RICE]

There’s a cookbook you can purchase online that has delicious PSMF meals for a few bucks. IMO, it made my time on it a lot easier.

[EthanHun]

Nice Log! How long you gonna go for.

Are you catergory 2 or 3.

[th3pwn3r]

OP: PSMF works but it also works against you when it's over. That's one of the best ways to put it.

[cosm0]

Not strictly PSMF but it follows pretty much the exact same principles without the cheat meals. I wholeheartedly agree with Lyle that working out like madman on this diet doesn't work and is probably counterproductive. At one point I was going to the gym 3 times a week and boxing on off days (which is a pretty gruelling workout in itself). I drastically decreased the amount I workout and it put me in a better place mentally and physically. I think it's easy to power through Week 1 and 2 but your body starts really protesting Week 4-5 onwards. I was coming down from 96.7 kg. at 5'11 and I still have a long way to go (want to get to around 74-76kg at 12-14% bodyfat) but it definitely gave me a huge headstart. I'd read the book ages ago, forgot about it, but the principles never left my head. I forgot Lyle actually recommends not working out/working out less - I wish I remembered that bit.

I'm sticking to the same kind of diet now but I've upped the calories to around 1,400 to avoid feeling like a zombie/so sickly. It looks like you're definitely shifting some fat now as you're trending down consistently - try to be strict with your meals and kick the drinking and cheats to the curb for a bit so you don't stifle your weight loss. I really appreciate the meal prep and day descriptions, this is the first time I've actually followed a fat loss log and look forward to updates. It's probably because it reads very much like a story, haha. The brocc*li rice and cod looked great (I didn't even know brocc*li rice existed, lol - I'll be stealing that too!). How often are you working out and what are you doing in the gym? Are you prepping meals ahead of time or "to order"?

I was a heathcare brah from the UK too, but moved to Canada after the junior doctors contract changes and when the political situation went to hell in a handbasket. I definitely miss seeing niche sh*t on the shelves and the butchers but I manage.

I’ve done boxing myself when I was younger, so I know how intense the training is. You must have felt so tired and lethargic. I went for a long walk one day (60+ mins) and gym, together that killed me.

Quite a way to come down, at 12-14% bodyfat will you have enough muscle mass at 75kg?

Going to skip the drinking this weekend, to see how much difference it makes on the weight loss. I think I will keep the ‘free meals’. As I don’t treat them as a cheat, yesterday I had 100g of rice as a cheat meal. Thanks, I will keep up the regular posts. I guess its more like a blog than a log, don’t know if those words are interchangeable, lol.

I’m running all pros routine whch can be found in the stickies section, which is perfect for a drastic cut with refeeds. If you are unaware, it involves in a week a heavy, medium and light session. Each week you had 1 rep. If you time your refeed day with your heavy day it works perfectly, so you may even be able to add some strength in the gym. I do a fast 1.5mile walk everyday, and 3 miles if im not going to the gym.

I prep a large meal every evening, say 500g of chicken, or 500g of cod, 500g turkey mince etc. And just have my allotted portion that night and refrigerate the rest. It builds up, so the next day ill eat 1 meal of chicken, 1 meal of turkey and then a fresh meal for dinner.

Is it a lot different the supermarkets then? Hows Canada been, was it that hard to up and leave England and start fresh in a new country?

[cosm0]

There’s a cookbook you can purchase online that has delicious PSMF meals for a few bucks. IMO, it made my time on it a lot easier.

Will have a look, I saw a couple of the recipes from there posted on psmfdiet.com. I enjoy being experimental with my cooking and like everything spicey, but might check a few out from the book if I get bored.

Nice Log! How long you gonna go for.

Are you catergory 2 or 3.

Cheers, cat 2. Higher end, I thought I was 20% before but I think I was actually 23% before starting this diet.

I think i'm around 20% now at 167 pounds, 5"10. This weekend is the end of my 3rd week, so will do another 3 weeks and then have a diet break and decide what to do from there. I want to get to 15% for the first time but I might not have enough muscle, and will look too skinny at 15%.

OP: PSMF works but it also works against you when it's over. That's one of the best ways to put it.

From what i've read the only problem is binge eating and putting it back on in the first 2 weeks, anything else I need to know about? I've been weighing out every meal for the last 3 months, so after the 6 weeks of PSMF. I will introduce a low amount of carbs for the first week and see what it does to my weight.




Day 18 - Start weight = 176.2. Todays weight = 167.6 (down 1lb since yesterday)

Was in complete shock when I stepped on the scale this morning and saw 167 come up, things are going well.

Another thought I had today is that I don't feel that hungry even in the morning. Waking up to piss in the night was bad in first week when your stomach felt empty as fark, by now don't feel anything.