"I'm Lyle's Bitch" - PSMF log

[Moulson]

Purpose:
I have decided to create a fat loss log for three reasons:
1. To keep myself motivated on what will be a difficult 5 weeks.
2. For objectivity on my progress/nutrition from you kind people.
3. A log to follow for all those people interested in PSMF.

History:
I have yo-yo'd in weight for the past few years +/- 20lbs. Not because I was lazy or lacked the know-how, but because of just where I was in my life. For example, I knew the amount I was drinking and eating when I moved downtown Toronto would cause my weight to gain, but I had such a blast that I didn't care. Finding the happy medium has been my problem, i'm either 100% or 0% commited, never in the middle. This has to change.

Overall Goal:
Lower my bodyfat to the 10-12% range. Build some LBM and then maintain indefinitely. Here is a rough schedule:

1. Cut and lose 10lbs (June 1st, 2011)
2. Stabilize at 160lbs (either until June 15th and slow bulk over the summer, or wait until Oct 1st 2011 when the snow starts again)
3. Gain 10-15lbs over a 6 MONTH time frame (March 2012)
4. Cut and lose xlbs (June 1st, 2011)
5. Repeat cycle until I am happy with what I see.

This log will focus on stage 1. Cut and lose 10lbs (June 1st, 2011)
To achieve this I plan on following Lyle MacDonald's Rapid Fat Loss Handbook until I have reached 160lbs.

Current Stats:
Height: 5'10"
Weight: 170lbs
BF %: 17%
LBM: 141lbs
Fat: 29lbs

Exercise:
- Full body workout 2x a week - DB Press, Bent Over Rows, DB Arnold Press, Bicep Curls, Dips, Squats, Leg Raises.
- Soccer 2x a week (15-30g carbs via Gatorade here)

Nutrition:
176g Protein, 0-100g carbs (As close to 0 as possible), 0-20gfat (As close to 0 as possible)

P: Skinless chicken breast, tuna, cod, halibut, flounder, lobster, crab, cottage cheese, egg whites, Protein Powder.
C: Unlimited amount of vegetables - cucumber, celery, broccoli, cauliflower, green beans, kale, collard greens, bok choy, mushrooms, asparagus, peppers, zucchini, leeks, eggplant

Sup: Omega-3 Fish Capsules, Multi-Vitamin, EC Stack.

1 free meal a week, 1 structured re-feed, 5 hours a week. Mostly carbs and protein, some fat.

Id would be great if people could review and let me know if this looks good. I'm fairly confident I have covered everything Lyle said.

My first day will be Monday 25th April. I should have photographs up by then.

Thanks for reading.

[ElGordoNoMas]

I'm on day 4 of PSMF. Feel free to drop in my log ( http://forum.bodybuilding.com/showth...hp?t=133718361 ) and post if you want. I'll try to drop in to see how you're doing. On day four I have already dropped about 6lbs, of which is a lot of water weight I'm sure. I'm feeling great though. Keep it up and you'll see some great benefits.

Cheers

[Moulson]

Feeling on top of the world today.

Weighed in at 167lbs this morning. So i'm 3lbs down from last week. I was expecting to still be at 170lbs when I start PSMF on Monday, but if i'm lower then maybe ill aim for 155lbs by June 1st. This motivated me to have a great workout at the gym, the sun is shining and its a long weekend. Life.Is.Good.

I uploaded my latest picture to my profile. Posted it in the Bodyfat % estimation thread. Hopefully someone will give me a good idea what I am currently. I'm guessing 17% to 18%.

Over the weekend once i've been grocery shopping I will plot my diet on Fitday so i'm ready to go on Monday. Just got to pick up some Omega-3 fish oil caps.

[Moulson]

Just putting the final touches together to my meal plan. I am very motivated but in case I needed further motivation I will use this: http://forum.bodybuilding.com/showth...hp?t=133911951

Now I have to succeed.

[Moulson]

I have decided to transfer my log to Lyle's website for various reasons. You can follow the progress here if interested.
http://forums.lylemcdonald.com/showthread.php?t=10876