Leangains + PSMF 5 week Cut

[aussieboi901]

to which pic man, the 95 or 83, either way great progress

[HardOut]

to which pic man, the 95 or 83, either way great progress

Yeah I meant that the 95 pic looks pretty similar to how I did at 89 before the psmf. And that pic at 83.6 was taken today

[aussieboi901]

Hey man, those pics have become my inspiration, i got four weeks left of my psmf before this weeding hope i get results like urs

[nolefan]

How does the refeeds work.

[HardOut]

Day 22 - 18/9/12

Weight: 83.5kg / 183.7lbs

Change: -0.1kg / -0.2lbs

Weight loss to date: 5.3kg / 11.7lbs

Food: 1153 cals, 210g protein, 27g fat, 8g carbs

Training:
High Incline DB Press: 26x9, 26x9, 26x9
Low Incline DB Press: 28x8, 28x8, 28x6
Flat Bench Press: 60x6, 60x6, 60x6
Chest Dips: 12x8, 12x8, 12x7
Overhead Tricep Dumbell Extension: 22x9, 22x8, 22x7
Cable Ab Curls: 42x12, 42x12, 42x12
Walking Distance: 6.0km

Overall feeling:
Struggled a bit at the gym. Feel like I'm starting to lose a bit of strength, I'm glad that I won't be doing this for much longer. Other than that the day went well. Think I will take a rest day today and then finish with 3 days straight leading into my refeed on the weekend. Weight pretty much the same as yesterday and I'm getting really bad cravings for carbs.

[HardOut]

How does the refeeds work.

Read a few pages back mate your answer should be there, if you have any more questions I would be happy to help

[TheNormalMan]

How many more days do you have left on your psmf?

I'm on 52 of 56 today and can't wait to finish by next week. Beyond burnt out at this point mentally.

Physically, it's been better this week with the addition of a healthy solid meal each day, but it's just not the same as a real meal plan.

You've done great so far sticking it out this long. Keep it up for whatever duration you had planned.

You got this.

[HardOut]

Day 23 - 19/9/12

Weight: 84.6kg / 186.1lbs

Change: +1.1kg / +2.4lbs

Weight loss to date: 4.2kg / 9.2lbs

Food: 1468 cals, 227g protein, 41g fat, 41g carbs

Training:
Rest day
Walking Distance: 6.0km

Overall feeling:
No gym yesterday, just took it easy and went today instead. Was having intense cravings for anything and everything but I ended up killing them with 2 cans of diced tomatos and a spoonful of peanut butter. Weight was up a little this morning, probably because of the few extra carbs and lack of fluid intake. Diet spot on today. Sorry the later updates, will update much earlier tomorrow after my gym session.

[HardOut]

How many more days do you have left on your psmf?

I'm on 52 of 56 today and can't wait to finish by next week. Beyond burnt out at this point mentally.

Physically, it's been better this week with the addition of a healthy solid meal each day, but it's just not the same as a real meal plan.

You've done great so far sticking it out this long. Keep it up for whatever duration you had planned.

You got this.

23 days complete of 37. So two weeks of hell left! Thanks for the post, it helped me get out of bed and to the gym this morning. It gets tough sometimes but I'm on solid meals only so I have no idea how it must be for you.

You have 4 days left, nothing at all. Finish strong and get under that 200 mark!

[HardOut]

Day 24 - 20/9/12

Weight: 83.7kg / 184.1lbs

Change: -0.9g / -2.0lbs

Weight loss to date: 5.1kg / 11.2lbs

Food: 1281 cals, 215g protein, 39g fat, 8g carbs

Training:
Assisted Pullups: 12x8, 12x8, 12x7
Bent Over Row (Supine Grip): 70x8, 70x8, 70x7
Seated Row (Close Grip): 57x10, 57x10, 57x9
Lat Pulldown: 47x9, 47x10, 47x8
Hammer Curls: 18x8, 18x8, 18x6
Walking Distance: 6.0km

Overall feeling:
Trained back and bi's yesterday but don't have the training log with me until I get home from work so I will update tomorrow.

Hoping my weight is back down to its lowest point for tomorrow mornings weigh in. As tomorrow will be my carb up day and I'm expecting a fair bit of weight gain after that.

[HardOut]

Day 25 - 21/9/12

Weight: 83.7kg / 184.1lbs

Change: 0.0kg / 0.0lbs

Weight loss to date: 5.1kg / 11.2lbs

Food: 1141 cals, 217g protein, 25g fat, 1g carbs

Training:
Overhead DB Press: 22x9, 22x8, 22x7
Overhead Press Machine (Neutral Grip): 39x8, 39x8, 39x7
Cable Lateral Raises: 6.25x9, 6.25x9, 6.25x7
Rear Delt Flies (Reverse Pec Dec): 47x10, 47x9, 47x7
Tri Pushdown (V Bar): 35x8, 35x8, 35x6
Walking Distance: 6.0km

Overall feeling:
Weight this morning was exactly the same as the day before. Was taken at 4am after I finished work though so I would of expected it a little lower if I was weighing in at my normal time before my first meal at 1pm. Started my carb load early with some yogurt and jelly at about 5am, I will continue until my last meal today at 9pm. Around 3200 cals and 550g of carbs is the goal. I will limit the fat and lower my protein intake for the day. Expecting a big jump in weight tomorrow, drinking around 5-6 litres of water to help fill out these depleted muscles.

[Sarumyan]

Day 25 - 21/9/12

Weight: 83.7kg / 184.1lbs

Change: 0.0g / 0.0lbs

Weight loss to date: 5.1kg / 11.2lbs

Food: 1141 cals, 217g protein, 25g fat, 1g carbs

Training:
Overhead DB Press: 22x9, 22x8, 22x7
Overhead Press Machine (Neutral Grip): 39x8, 39x8, 39x7
Cable Lateral Raises: 6.25x9, 6.25x9, 6.25x7
Rear Delt Flies (Reverse Pec Dec): 47x10, 47x9, 47x7
Tri Pushdown (V Bar): 35x8, 35x8, 35x6
Walking Distance: 6.0km

Overall feeling:
Weight this morning was exactly the same as the day before. Was taken at 4am after I finished work though so I would of expected it a little lower if I was weighing in at my normal time before my first meal at 1pm. Started my carb load early with some yogurt and jelly at about 5am, I will continue until my last meal today at 9pm. Around 3200 cals and 550g of carbs is the goal. I will limit the fat and lower my protein intake for the day. Expecting a big jump in weight tomorrow, drinking around 5-6 litres of water to help fill out these depleted muscles.

There is no need to over drink water. Especially the bottled water since its do cleaned up its barely suitable for drinking. All you are going to is deplete minerals and dehydrate yourself further.

With this diet you are likely gaining muscles, so progress has been great, good luck.

[HardOut]

Day 26 - 22/9/12

Weight: 83.1kg / 182.8lbs

Change: -0.6kg / 1.3lbs

Weight loss to date: 5.7kg / 12.5lbs

Food: 3192 cals, 130g protein, 46g fat, 557g carbs

Training:
Rest Day
Walking Distance: 3.6km

Overall feeling:
CARBS!!!
Awesome to fill my stomach with wonderful things such as jelly, yogurt, ice cream and cookies. Spread the refeed over 16 hours from 4am-8pm. Surprisingly my weight was down this morning, probably due to the increase in water yesterday as my body may have been holding onto a little because of not drinking enough most days.

I'm at my LOWEST point today and feeling much leaner. The best thing is I have 10 days of low cals to go, with my final refeed next Wednesday. Only speed hump will be this Friday. I may be going out if I am off work for a few drinks for a mates 21st. But won't go crazy

Get ready to watch these last few kgs of fat go!

[aussieboi901]

Hey man havent heard anything in a while, hows it all goin? wen we gunna see sum new progress pics and tat sleeve pics??
anyway hope its all going well for u

[FatScottishGuy]

What happened? I was following this log with interest as I was planning on doing something similar