krete77's PSMF log..pub & grille...where the sticky police come out to play

[krete77]

Making a decision to get rid of this last bit of body fat and get lean once and for all. Been messing around with my diet and what not for too long.

This will be a tracker for my feelings as I attempt to go through with this diet.. Also this will be my training log, and anyone is welcome to come in and have fun and talk about whatever.

Couple of starting pics from a couple days ago;





Subbed!

[DarthInvadeHer]

Sticky police chief checking in So you're gonna do psmf huh? Have fun with that lol. You gonna bulk after this?



Also, 1rd.

[krete77]

Yup. Bulk to no tomorrow. But gonna bulk on just a slight surplus. I'm thinking I'll be eating around 2600-2800 calories when I decide to bulk. My goal was to cut since the beginning of January but I've only cut about 10 pounds off since then (started around 200)..I sorta fulked for 7 months and gained too much fat (although some muscle)..

So goals are to get extremely lean, 10-11% and bulk from there. I think I got enough muscle underneath to not look emaciated @ 170lbs or so.

[DarthInvadeHer]

I think I got enough muscle underneath to not look emaciated @ 170lbs or so.

I think so too.

[diesel_3]

Oh, hey kretey!
I'll be following along.

Don't let us down.

[krete77]

Oh, hey kretey!
I'll be following along.

Don't let us down.

I'll need all the support I can get lol

[krete77]

Got my gym workout out of the way. Today begins my the new diet plan. Will post in later..off to grab some groceries.

brb buying 50$ of chicken @ 1.99lb

[diesel_3]

Got my gym workout out of the way. Today begins my the new diet plan. Will post in later..off to grab some groceries.

brb buying 50$ of chicken @ 1.99lb

Yeeeaaaaa Budday!
How many LBs you figure you can cut during your PSMF?

[krete77]

So after grocery shopping, the guy behind the meat counter tells me that they will be having a crazy sale on chicken next friday ($1.79/lb) so I decided on holding off on buying all that chicken..I still have enough meat in my freezer to carry me till then, so I'll just wait. Pumped about that though..never seen chicken that cheap in my life.

So after doing some more research on PSMF, I've decided to do a modified PSMF. Yea yea I know everyone modifies it...so what. sue me. LOL;

Basically, I'm not terribly obese so it's probably not a good idea for me to follow it exactly. Secondly, I still want to be able to lift..so I'll need a few extra calories. also I don't want to screw with my metabolism, enter ketosis, or messup my hormones, so I'll be ingesting a modest amount of fat..

I've decided that I'm going to be eating around 1200 calories for the next 4-6 weeks. I'll be writing all my foods in here for fun..and It's going to be wicked straight forward and wicked brotastic..(brotastic meaning bro foods)..

basically, all chicken fruits veggies and lots and lots of water.

Anyways, here's what I had to eat today:

6 wheat thins w/tabouli- 150cals 5g protein;
8 oz chicken - 50g protein; 250cals
93/7 lean beef; 4oz - 25g protein w/black beans + tomatoes; - 250cals
Swiss chard w/red wine vinegar - 15 calories
handful of blueberries - 15 cals
handful of blackberries - 15 cals
Tuna - 160cals - 30g protein
Salad w/ cucumbers, peppers, tomatoes; 125cals;
chocolate whey protein oats- 70g protein- 600cals;

180g protein;
~1570 cals;

not to mention I burned off probably 2-300 at the gym..probably closer to 1200 calories total for the day.

Had a good workout in the gym this morning.
Only supplement I take is C4 PWO..

I do full body workouts, alternating squats/deadlifts..the rest is pullups, chinups, bb bench, bb rows, military press, shrugs

i do accessory work at the end of each workout..usually about 2 sets on bis, 2 sets on tris, 2 sets facepulls, deadlift holds (i do a single deadlift and hold it as long as possible; for grip and forearm strength)

first day of extreme dieting. feeling good so far. I easily got a gallon of water in today. killed about 3/4 of a gallon in the gym alone...I give my training sessions 100%

[krete77]

Today was an easy day. No urge for junk food or nothing. Granted its only the first day.

Can't wait to see what tomorrow brings. Oh, did I mention I'm abstaining from all junk food and only eating natural foods?



GOOD LUCK TO ME


Going to need it.

[krete77]

Yeeeaaaaa Budday!
How many LBs you figure you can cut during your PSMF?

Doing a quick math estimate, with my maintenance being somewhere around 26-2700, I'm hoping to get down to 170.

I still need to weigh myself but the scale at the gym said 184, but who knows how accurate that thing is. Gotta get on a real digital scale soon since mine broke.

14lbs in 6 weeks? That's 2lbs/week. So I gotta cut 7,000 calories out of my diet each week.

So, by eating 1200, I'm knocking out roughly 1500 calories a day. Pretty sick huh? LOL. I AM SICK.

1500*7 = 10,000 calories dropped a week. Right there for 2lbs a week.

Hope I don't die haha.

Seriously, this first week should be easy. The second and following weeks are going to be hell.

[diesel_3]

So, what's going to happen at the end of it when you have your cals go back up to a normal deficit? Do you think you will gain a bunch of the weight back? Or are you going to slowly increase calories over an extended period of time?

[krete77]

So, what's going to happen at the end of it when you have your cals go back up to a normal deficit? Do you think you will gain a bunch of the weight back? Or are you going to slowly increase calories over an extended period of time?

Exactly that. Going to increase calories slowly and reintroduce carbs. Probably take about a month and a half to get back to maintenance..or my new maintenance..which will probably be a bit lower..like 2400. So I'll add in 200 each week or so...

Doing it that way, I shouldn't have any fat gain as long as my diet is in check. The only weight gain I can see happening is water weight..which is fine.

Probably going to pick up some creatine. Haven't taken this stuff in like 6 years. Gonna do some research though because I heard if you eat steak a few times a week (which I do) you don't even need it.

[krete77]

DAY 2 of 45

So did some rereading on PSMF in case there was anything I missed.

Things I learned from rereading:

- I will be including Fish oil into my diet daily now (totally missed this). I also have a tub of BCAA's (from a year ago) but I'm not sure how important they will be...going to have to research it a little more.

- I'm a category 2. (Male between 16-25%).

- A full body routine 2-3x/week is recommend; it's what I do anyways. As I stated in my original post, that is my workout. I guess I'll start posting numbers soon on my lifts as to see if I lose any strength. Since I've been "cutting" since January I lost a little bit of strength, but I'm still happy at how strong I am.

- I wanted to start running to get back into cardiovascular shape; but I'm holding off until after these 6 weeks are up.

- The program is recommending that I take 1.25g per LBM; I'm guessing I weigh in around 186 @ 17% = 31.63lbs of fat. So my LBM is 155lbs give or take a couple pounds. So 1.25 = 193g protein a day. Which means I'm going to have to get a little extra in then I normally do. No biggie.

- If I'm eating red meat, must stop eating the cheap stuff (the 3$ steaks). Must be lean meats for this diet.

- Structured refeeds will be done every 9th day. I figured right smack in between 1-2 weeks should be golden. I will be decreasing fat intake, increasing carb intake (good carbs) and be eating 3,000 calories. (a few hundred over maintenance) Purpose is to bring levels back to normal.

- Going back to maintenance after 6 weeks, I will probably do the first day at 1500, second day 1700, third at 2000, and finally 4th day at 2600 calories with an increased carb intake.


Alright! Those are all my refer to notes as I go through this diet to remember what I need to stick to, to be successful. My stomach is already getting hungry !!!

[diesel_3]

Eye of round steaks are a super lean cut.
I didn't know about the eating steak/not needing creatine thing...I have been trying to research a creatine/pre-workout to give me that extra push on days i'm feeling 'off' but i'm afraid of buying a whole tub and having it make me feel like i'm on crystal meth on the tea cup ride at disneyland

[krete77]

DAY 2 FOOD LOG:

[190 cals - 36g protein] - 1.5 cup egg whites w/ ketchup -
[140 cals - 12g protein] - 2 fried eggs
[200 cals - 17g protein] - small bowl clam chowder (light broth, mostly all clams, some potatoes, onions, corn)
[150cals - 0g protein] - coffee w/creamer ( no more coffee with cream for me)
[40cals - 0g protein] - handful blueberries
[40cals - 0g protein] - handful blackberries
[200cals - 20g protein] - 3oz porkchops
[450cals - 81g protein] - 13oz chicken breast (with italian dressing)
[50 cals - 0g protein ] - fish oil
[100cals - ??g protein] - bowl of summer squash, onions and bell peppers
[50 cals - ??g protein] - big bowl of butter crunch salad, w/tomatoes and cucumbers
[180cals - 30g protein] - 1 cup Low-fat cottage cheese;

1790cals - 176g protein;

We have to finish up our left over food, so I ate the pork chops even though I didn't want to....

Its ok..couple more days i'll be getting in 1200...still got leftover food to eat, so I'm not officially doing PSMF just yet..getting close though. especially since I was eating 23-2800 calories for the past 5 months. This is a big change..Regardless, I'm still under my maintenance by a long shot.
like 1,000 cals.

Just gotta get in about 30g of more protein, and I'll be feasting on tons of veggies and salads the rest of the night. Going to actually hit the gym tonight and play some basketball/swim so I can burn off 2-300 calories to bring me back down to 1200.

As far as water, I got about a half gallon in me...goal is always to try to get as close to a gallon as possible.

edit; 7:47pm; got all the foods entered in. 180g protein hit; walked around the block with my daughter for exercise; probably burned only 100cal; so puts me around 1700. I always overestimate on my calories so its closer to 1600 im guessing but regardless, still looks good on paper.

I think i'm going to need to increase my activity level each day to offset the couple extra hundred calories I eat to stay around 1200 since getting 180-190g protein in each day is tough while trying to stay this low.

Also, got another gallon in.

[krete77]

Got my digital scale fixed today..did some re soldering and it works like new.

And even better news is that after not weighing myself for a month, I lost 3 lbs. Down to 185 as of today!

Leanness here I come.

[cnh57811]

Subbed. Interdasted in how this goes for you. I have similar stats to you, just a little shorter and lighter. Also I plan on running a mini cut from mid sept to mid nov.

Good luck mang. Are you if'ing or spreading these meals out?

[krete77]

Subbed. Interdasted in how this goes for you. I have similar stats to you, just a little shorter and lighter. Also I plan on running a mini cut from mid sept to mid nov.

Good luck mang. Are you if'ing or spreading these meals out?

thanks. I'm just eating when I get hungry. no particular times or plans. no need for it. I wake up, eat around 12pm or so, then just eat my dinner around 7-8pm. call it a day. always ate like this; had great results when I bulked this way. Wouldn't expect it to change while I cut.

Except I've never run a diet plan like this..so it should be interesting..Also I'm really counting on muscle strength and retention to be >90% since I'm ingesting nearly 200g protein a day.

[krete77]

DAY 3 of 45

[100cals - 0g protein] - coffee w/creamer ( no more coffee with cream for me)
[150cals - 3g protein] - 6 wheat thins w/taboulie
[25 cals - 0g protein] - handful of blueberries
[110cals - 3g protein] - 1 medium red potato
[25 cals - 0g protein] - fish oil
[350 cals - 56g protein] - 9oz chicken breast [w.ketchup/ranch]
[200cals - 20g protein] - 3oz pork chop
[150cals - ?g protein] - Salad w/dressing; cukes & tomatoes
[100cals - ?g protein] - leftover scraps from feeding daughter
[100cals - 0g protein] - 1 cup orange juice
[25 cals - 0g protein] - second fish oil dose
[25 cals - 0g protein] - handful of blackberries
[100cals - 3g protein] - 1 medium summer squash
[30cals - 0g protein] - big bowl of swiss chard
[300cals - 40g protein] - leftover chili; with black beans and 93/7 lean meat
[130cals - 0g protein] - big bowl salad w/cukes, bell peppers, tomatoes


1895 cals so far
125g protein


1 gallon/water today.

Still gotta finish up the pork chops and chili we have left over. once these are gone, calories will be lower
and easier to keep low.

hit the gym hard today; ended up setting a new PR record on pullups @ 14 pullups; all the weigh own, all whey
up.

Workout today was military standing press, pullups, chinups, bent over bb rows, 2 sets on biceps, face pulls, horizontal rows;


So I couldn't quite keep it to 1200 cals; with the weight lifting and basketball i burned around 400 calories, which puts me at around 1400 cals..

disappointed with protein intake, but it will suffice. probably have an extra 10-15 that I didn't estimate for since I always underestimate.

[phoenixr2]

Eye of round steaks are a super lean cut.
I didn't know about the eating steak/not needing creatine thing...I have been trying to research a creatine/pre-workout to give me that extra push on days i'm feeling 'off' but i'm afraid of buying a whole tub and having it make me feel like i'm on crystal meth on the tea cup ride at disneyland

If you are looking for energy look at a pre workout or even simply caffeine tabs. Creatine helps with muscular endurance but more on a cellular level and not something you can feel so much.

Krete, I know you said you were modifying the PSMF, what are you doing with carbs? just limiting total intake per day or what?

[BabyOilBrah]

It's not really PSMF with that high carb or fat intake. It's supposed to be like 800-1000 cals, all coming from protein (so whey, chicken, tuna, fish, VERY lean meat, etc) and green vegetables. All other macros should only be trace carbs or fat.

This looks more like a regular cut with a larger deficit.

[krete77]

^ exactly. I can't change the thread topic now though. I was going to attempt to get into PSMF slowly, but I think I'm just sticking to 1200cals. I can't even function below that.

[krete77]

If you are looking for energy look at a pre workout or even simply caffeine tabs. Creatine helps with muscular endurance but more on a cellular level and not something you can feel so much.

Krete, I know you said you were modifying the PSMF, what are you doing with carbs? just limiting total intake per day or what?

modified meaning keeping carbs under 75 and fats around 40 and protein around 180. which is around 1380 cals, not including calories I burn while lifting/basketball.

So any given day I'm shooting for 1-1200 cals. I'm off to a good start since I was eating around 25-2800 calories for the past 5 months; (trying to cut but was really maintained 188lbs for the entire time lol)

[BabyOilBrah]

Gotcha. It's rough I've never even attempted it. Be careful about muscle loss at that low of cals though.

[krete77]

Right. Trying to be as aware as possible. Only running this for 6 weeks. Just curious to see how my body responds. Pretty much using the my strength in the weight room as a guage of muscle loss (shouldn't lose any strength due to a strict diet/strict full body routine).

Besides, I've truly never been superbly lean (10-11% in my life) so seeing that I've always hovered around 15% (20% at my biggest..coming down from a bulk since 8 months ago at 202lbs), I would just like to see how I look/feel when I drop down to below that.

You look strong n aesthetic btw. good work man. keep it up

[tehm]

following.
good luck with it,hoping that muscle loss will be minimal

[phoenixr2]

It's not really PSMF with that high carb or fat intake. It's supposed to be like 800-1000 cals, all coming from protein (so whey, chicken, tuna, fish, VERY lean meat, etc) and green vegetables. All other macros should only be trace carbs or fat.

This looks more like a regular cut with a larger deficit.

Thats what I was trying to figure out. how he modified it specifically or what he was deeming was ok for his version.

Depending on LBM and activity level some males can get upwards of 12-1500ish cals on PSMF. But as you said its supposed to be protein only with trace amounts from carbs and fats (certain veggies, and fish oils).

[krete77]

Thats what I was trying to figure out. how he modified it specifically or what he was deeming was ok for his version.

Depending on LBM and activity level some males can get upwards of 12-1500ish cals on PSMF. But as you said its supposed to be protein only with trace amounts from carbs and fats (certain veggies, and fish oils).

Did you read what I wrote after he posted?



edit; guess not

[krete77]

DAY 4 of 45

Nothing to report today. Rest day from lifting. I go every 3 days.

Nutrition was around 1800 cals; 155g protein. Did all the tallies mentally so I'm not gonna bother writing it up. Too late.

I ran out of protein powder the 2nd day, so getting to 200g has been tough while staying in my caloric range. Going to pick some up tomorrow, that way I can just down 50-75g no worries.



All the whey haters, gtfo ty

Til tomorrow