Rbdbld's PSMF log

[Rbdbld]

Went on a PSMF diet, because I was behind schedule.
I was slacking, but problem was also counting cals, I should have used a lower multiplier, because I sit behind a computer most of the time.
PSMF will fit me better, it's a lot less complicated and at least I feel like I'm dieting.

Nutrition plan:
8 scoops of whey
veggies
multi
spoon of flax oil
teaspoon of creatine

Workout:
I'm doing all pro simple beginner routine, will change if too tired.
I also do cold water immersion 10-12°C 2x5 min.

1st day was probably hardest regarding hunger.
2nd day I got that keto breath I'm vaguely familiar with and not so hungry.
3rd day and rest will probably be smooth sailing.
I'll go on for 4-6 weeks and see what happens.

I'll post here randomly and answer questions.
My current weight is 91.7 kg (202lbs), bf over 25%.

[Rbdbld]

I'm at 88kg (194lbs) now, lost mostly water. Veggies part of diet have been

broccoli soup (broth powder, water, spices, broccoli), and either
cabbage / tomato salad / pickles / roasted zucchini
I've had vinegar with salad and some mustard with pickles.

Consuming too much carbs, will eat less.
Starting tomorrow, I'm gonna eat only shakes and a very small portion of vegetables.
Lyle McDonald says 3-5g max on this diet for carbs and fat per meal and we're supposed to have 3-4 meals.
So with whey powder, I already have 2g of carbs per meal. Optimal should be only powder,
but I'll also have maximum a cup of broccoli or something though, for extra satiety, vitamins and minerals.

Lifts are not suffering. I will post workout stats tomorrow after workout.

[WonderPug]

FYI: A PMSF is pretty much the opposite of a keto diet, as VLCKD requires high fat intake, and thus I'm not sure why you're posting your log in the keto subforum.

Also, a PSMF is a very bad idea for almost everyone, with a few exceptions and in those cases it's important that the PMSF be prescribed and supervised by a physician.

[Rbdbld]

FYI: A PMSF is pretty much the opposite of a keto diet, as VLCKD requires high fat intake, and thus I'm not sure why you're posting your log in the keto subforum.

Also, a PSMF is a very bad idea for almost everyone, with a few exceptions and in those cases it's important that the PMSF be prescribed and supervised by a physician.

I posted here, because diet is also ketogenic. Then I made a google query to confirm another PSFM log here in keto.
Query was bad though, now I see that a lot of these threads are posted in losing fat and if a mod sees this, please move this to appropriate place.

I like the diet though, so far. Thanks for concerns.

[Rbdbld]

DAY 7

Nutrition:
1 cup broccoli
8 scoops of whey
multi
spoon of flax oil
teaspoon creatine

Workout:
squat:
2x10 34lbs warm up
2x9 136lbs

bench press:
2x10 29lbs warm up
2x9 84lbs

bent over barbell row:
2x9 95lbs

military press:
2x9 40lbs

stiff legged deadlift:
2x9 136lbs

curl:
2x9 35lbs

calf raises:
2x10

PWO:
cold water immersion
2x5min 13°C

Notes:
-added 5lbs to bench and 9lbs to sldl this week
-almost got sldl figured out
-don't understand rows yet
-getting better form in squatting, will add to squat next workout

[Rbdbld]

Day 35

Nutrition:
1 cup vegetables
200g protein powder
multi 1 tab
10ml flax oil
5g creatine
4l water

Since I started I bought measuring spoons, cheap whey concentrate and creatine in bulk.
I've got multi, caffeine, and fibre (psyllium husks) powders coming in.

I think I have metabolic slowdown, will start on 600mg of caffeine soon.
I don't have pure caffeine now, so I'll just up my coffee intake until it comes in.

Workout:
Lifting 2-3 times per week, loosely following allpro sbr. Lifts are improving, except curls and military press. They stay the same.
Bought liquid chalk, it really helps with deadlift. Much better now, form is good too.
Still not feeling barbell rows. Starting cardio today, 20-30 min, at least 3 days a week.
Also doing cold water immersion after every workout, same as before.

Lost 22lbs (10kg) so far, transformation challenge will be over soon, I'll post photos then.

[ispoody1243]

allready been doing this for a month? wow
how long do you think of sticking to it?
any type of deadline goal?

[pretend]

Good for you working towards your goals. But this sounds like a horribly unhealthy thing to do. And then you add in 600mg of caffeine because your metabolism is shutting down from the 1200cal starvation diet. Please consider a more balanced diet with a (much) more moderate caloric deficit.

[Marine man]

Good for you working towards your goals. But this sounds like a horribly unhealthy thing to do. And then you add in 600mg of caffeine because your metabolism is shutting down from the 1200cal starvation diet. Please consider a more balanced diet with a (much) more moderate caloric deficit.

All weight loss causes metabolic slowdown (it's not shutting down). Please consider actually knowing what you're talking about before posting.

[Rbdbld]

allready been doing this for a month? wow
how long do you think of sticking to it?
any type of deadline goal?

I could do it for 3 months altogether, and I tell you, I would have 0 problems sticking to it. I've been losing even more weight now with fibre, caffeine and cardio.
I lost 3.5 pounds since I started with fibre, cardio and caffeine. That was 5 days ago. So yea, I don't need to lose weight that rapidly.

I'm gonna drop it soon and go for a normal low fat diet, since I'm pretty much back on schedule.

Good for you working towards your goals. But this sounds like a horribly unhealthy thing to do. And then you add in 600mg of caffeine because your metabolism is shutting down from the 1200cal starvation diet. Please consider a more balanced diet with a (much) more moderate caloric deficit.

It's a 940cal diet, didn't go crazy on veggies. Thanks for concern.

[Rbdbld]

All weight loss causes metabolic slowdown (it's not shutting down). Please consider actually knowing what you're talking about before posting.

You seem to know what you're talking about, I saw your log also. What's your take on all this?
Would it maybe be beneficial to stay until I reach my goal and go to maintenance later?

[Rbdbld]

Those are 3 months progress, but weight and appearance only started to change after psmf.
Before is 201, current is 175.

[aaaaaaaaaachooo]

DEFINITELY going the right direction!!!!
Keep it up man! I've dropped over 100lbs of fat - so I know the sweat effort required.

"Continue to push yourself, and anything you wish to accomplish will be attainable"
-Me

[Rbdbld]

Thanks, repped. Checked out your transformation too, nice.
Yea, gotta keep pushing.