PSMF Diet - thoughts

[sk2410]

Hey All,

firstly i know that I will get slated of by some people on here for posting this but i just want some guidance and advice.

I will start off by saying that I havent read the book yet so if someone has an e-copy they would like to send me that would be awesome.

Anyways back to a little bit about me:

Male, 28, 5'6", current weight is 172lbs unfortunately i have a major "spare tyre" in my mid-section that no matter what ive done i just cannot get rid off and hence I want to try this.

Background info on me - ever since I was young I was always overweight - i ultimately ballooned to 230lbs a couple of years ago before I decided i need to make some changes. I joined the gym and initially went on a drastic diet (slim-fast) for 2 meals a day and one meal a day and dropped down to 152lbs in 2011. Due to work I have been really bad this year and have managed to put on 20lbs in the past 7 months or so and unfortunately this has mostly been added to my tummy.

The reason I have decided to try the PSMF route is that judging from my previous experience I only tend to stick with weight loss and workout sessions if I start off at a drastic level. Ps I have still maintained working out since my weight loss but again it has not been as much as I used to due to work, however I still manage 3 cardio sessions with light weight training a week at the gym. Despite watching what I eat, and going to the gym this weight just doesnt seem to come off and hence I have decided to try this route.

My plan is basically as follows:

Breakfast - protein shake (98.3 call per scoop) with water
10:30AM - protein shake with water
Lunch - protein shake with water
Afternoon snack - protein shake with water
Dinner - grilled chicken/fish/some form of meat with a handful of veg - most likely peppers and lettuce.
I am also going to be taking a multivit and 9 fish oil caps.

I know this may seem a little drastic, but I aim to have one "free meal" a week and a refeed on the weekend most likely on saturday.

I would love to hear other people's guidance/experience on this and any tips anyone may have to share.

I would ultimately like to get my weight down to 145-150 lbs over the next 3 months or so and plan on doing 2 weeks on the diet with 1 week off (my off week will still be at a deficit and the protein shakes will most likely be replaced with healthy foods - again high in protein - but with a low amount of carbs).

i will post some pics up later this evening.

[samcol]

Hey All,

firstly i know that I will get slated of by some people on here for posting this but i just want some guidance and advice.

I will start off by saying that I havent read the book yet so if someone has an e-copy they would like to send me that would be awesome.

Anyways back to a little bit about me:

Male, 28, 5'6", current weight is 172lbs unfortunately i have a major "spare tyre" in my mid-section that no matter what ive done i just cannot get rid off and hence I want to try this.

Background info on me - ever since I was young I was always overweight - i ultimately ballooned to 230lbs a couple of years ago before I decided i need to make some changes. I joined the gym and initially went on a drastic diet (slim-fast) for 2 meals a day and one meal a day and dropped down to 152lbs in 2011. Due to work I have been really bad this year and have managed to put on 20lbs in the past 7 months or so and unfortunately this has mostly been added to my tummy.

The reason I have decided to try the PSMF route is that judging from my previous experience I only tend to stick with weight loss and workout sessions if I start off at a drastic level. Ps I have still maintained working out since my weight loss but again it has not been as much as I used to due to work, however I still manage 3 cardio sessions with light weight training a week at the gym. Despite watching what I eat, and going to the gym this weight just doesnt seem to come off and hence I have decided to try this route.

My plan is basically as follows:

Breakfast - protein shake (98.3 call per scoop) with water
10:30AM - protein shake with water
Lunch - protein shake with water
Afternoon snack - protein shake with water
Dinner - grilled chicken/fish/some form of meat with a handful of veg - most likely peppers and lettuce.
I am also going to be taking a multivit and 9 fish oil caps.

I know this may seem a little drastic, but I aim to have one "free meal" a week and a refeed on the weekend most likely on saturday.

I would love to hear other people's guidance/experience on this and any tips anyone may have to share.

I would ultimately like to get my weight down to 145-150 lbs over the next 3 months or so and plan on doing 2 weeks on the diet with 1 week off (my off week will still be at a deficit and the protein shakes will most likely be replaced with healthy foods - again high in protein - but with a low amount of carbs).

i will post some pics up later this evening.

you sorta have the right idea but you're taking way too many protein shakes imo. substitue some lean turkey, fish, chiken, or egg whites instead of so many shakes. also lyle reccomends eating as many fibrous veggies as you want (broccoli,asparagus, cucumbers, spinach salads etc). this will add voume and peace of mind to your meals.

the only protein i used on it was casein to make some protein sludge dessert

[buckiaj]

waaaaaaaaaaaay too many protein shakes broseph.

Ideally, if you are doing PSMF, you should try and aim to have ZERO shakes. All of your calories should come from real food since you are consuming so few calories.

Basically, 1000 calories of chicken/tuna/eggs/veggies will fill you up a lot more than 1000 calories of whey.

[sk2410]

Thanks for the tips.

So ideally I should aim to reduce the shakes to maybe 3 a day and have real solid food for 3 meals I take it? I'm thinking eggs for breakfast, tuna for lunch with lettuce and chicken or dinner with lettuce? Would that be a better source - my only concern with that though would be the calories I'm consuming would they not exceed the 800 - 1000 calorie daily limit?

What about workouts? I'm thinking of going with the workouts posted in the noobs thread - 3 days of light training thrown in with some cardio for good measure.

[nlite2000]

read the book.

[dmacdonal9]

Everything you're asking is in the book. It's available online from Lyle's site. Don't steal it, buy it. And don't modify it. It's very specific, it was designed and optimized by a very smart guy, and anything you do to modify it will make it less effective.

What you're saying about drastic measures working better is nonsense. If it "worked", you wouldn't be overweight right now.

What you should have learned from your Slim Fast experience is that you must find a long term sustainable plan, one that stands up to disruptions like work, family, etc. If you don't, weight lost from PSMF will come back just like weight lost to Slim Fast.

[sk2410]

Everything you're asking is in the book. It's available online from Lyle's site. Don't steal it, buy it. And don't modify it. It's very specific, it was designed and optimized by a very smart guy, and anything you do to modify it will make it less effective.

What you're saying about drastic measures working better is nonsense. If it "worked", you wouldn't be overweight right now.

What you should have learned from your Slim Fast experience is that you must find a long term sustainable plan, one that stands up to disruptions like work, family, etc. If you don't, weight lost from PSMF will come back just like weight lost to Slim Fast.

I only used the slim fast to kick start things which is what I want to do with PSMF... Considering I've kept the best part of 60 off lbs of by making lifestyle changes surely counts for something...

I'm only asking for a couple of pointers from other people who may have been in a similar place and used PSMF as a starting point... The only reason I want some quick results is that I have done tailor made clothes that I've gotta fit into in 5 weeks time and conventional methods won't cut it - the clothes fit but would look better without the "spare tyre" I'm lugging around...

[sk2410]

so day 4 in and im down to 165.7 lbs (it was 167.7 but i was all dressed for work so i knocked off 2 lbs)...

i want to aim to get down to 145 - 150 by 7th July...

after the first couple of days my hunger has sorta died down - except in the mornings when im super hungry and everyone is eating stuff around me at work - but ive held strong... another 5 weeks to go with a break for a few days in between...

[SleeperService]

What you should have learned from your Slim Fast experience is that you must find a long term sustainable plan, one that stands up to disruptions like work, family, etc. If you don't, weight lost from PSMF will come back just like weight lost to Slim Fast.

This. Absolutely this.

[sk2410]

This. Absolutely this.

thanks for the reply. Like I said im going to use PSMF to get back into the rhythm of things and use it as a kickstart - I did the same with Slimfast and that got me on the road to dropping a shedload (around 70lbs) - the bulk of which (around 50lbs) I have still managed to keep off.

[AlwaysTryin]

Thanks for the tips.

So ideally I should aim to reduce the shakes to maybe 3 a day and have real solid food for 3 meals I take it? .

No. 0 shakes

[sk2410]

No. 0 shakes

i did take on board the advice I've received and am on only one shake a day - im trying as much as possible to get my proteins from natural/real food sources...

[Electricheadd]

PSMF is physiologically possible for short periods of time. However, the vast majority of people who do it here fail. I recommend you learn a sustainable diet plan and be a bit more patient.

[justmightbecraz]

PSMF is one of those things that I'd only suggest to someone over 40% BF that wants to get a running start on their weight loss, then switch to a more sustainable diet. Kinda like training wheels that fall off of the bicycle once you get going. I really consider it to be in the same category as other crash diets like the Sacred Heart diet used for the morbidly obese prior to heart surgery.

[arossy7]

General questions here: In the one meal plan I was reviewing it said, to take a K-Dur multiple vitamin. What is that?

One more: how many fish oil pills are recommended on a daily basis. Im not a body builder or trying to get to that level, trying to loose a little extra weight while working out and maintaining weight watchers diet, im giving myself a jump start with this. Going to try a week at a time and see what happens. Someone please advise