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  1. #1
    Registered User Nobodychange's Avatar
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    Psmf 3 weeks wieght droped no physical change Help

    Hey everyone Hope everyone is well. Now i know it takes a while to see physical change in body but i am currently on lyle's Psmf and it has been 3 weeks i have followed it strictly. I get my protein in take my fish oil and multivitamin get my Calcium i count every calorie and have been doing so before i started. Also get my veggies in mostly just broccoli. I have dropped from 166 To 152 pounds. For anyone who knows the diet i am category 2 which means i get 1 free meal per week and a re feed for 5hours. i also count calories on both to make sure i am still doing good. Even though i dropped weight i would think on such a calorie defect i would see some change already but nothing has happened. Any ideas?

    Note: i have lost weight and i really do count my calories which means im doing it right just haven't seen physical change. At about 800 calories a day i would think i should have already
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  2. #2
    monolithic ye AllApologies's Avatar
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    Even for myself, 14 pounds in 3 weeks is a bit fast. I am all for the PSMF, but what is your height?

    Also, you've probably lost around 3 pounds of fat per week. Assume 5 pounds of water weight lost. I know that I saw very few changes from 170 - 160, and only minor changes from 160 - 150. Although, looking at pictures of 170 and now I can see the changes. Don't get discouraged, although I fear that, unless you're sub 5'6, 152 is pretty light. There might not be enough of a base to cut.
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  3. #3
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    If you're packing a good amount of weight (17%+ maybe?), the first 10-15 lbs are hard to see.

    IMO, take what u got, slowly go back to a 500 cal deficit and work from there. The journey from 15% to 10% is a lot better.
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  4. #4
    Dem Beetroot Gainz matman1813's Avatar
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    Did you take pictures? We often don't see differences in the mirror but they are obvious in pictures.
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  5. #5
    Special(ist) SoWise's Avatar
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    took 2 months doing the slow and hard way to see any results and almost quit a month into it. keep with it because its usually in those 2 months people dont see rapid changes and revert back to bad habits. 3rd month for me it was starting to be like night and day changes. 6 months into diet and couldnt be happier with my results and am happy with about 1-2 pounds a loss a week, even with refeeds!
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  6. #6
    Registered User RRJ's Avatar
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    Pictures and measurements are better indicators of progress. I never really noticed some specific, obvious change yet I am half the size I once was. So changes must have happened. Weight + lifts + measurements + pictures.
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  7. #7
    Registered User StacksItRich's Avatar
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    You probably lost alot of muscle which makes you look just as worse just smaller.

    I look at it like this to avoid muscle loss

    10-15% - .5-1lb a week
    15-20%- 1-1.5lb a week
    20-25- 2lbs a week
    25-30- 2.5-3lbs a week
    30%+- 3lbs+
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  8. #8
    Registered User weknow24's Avatar
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    post before/after pics
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  9. #9
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    Originally Posted by StacksItRich View Post
    You probably lost alot of muscle which makes you look just as worse just smaller.

    I look at it like this to avoid muscle loss

    10-15% - .5-1lb a week
    15-20%- 1-1.5lb a week
    20-25- 2lbs a week
    25-30- 2.5-3lbs a week
    30%+- 3lbs+
    I doubt it

    You dont lose a lot of muscle in 3 weeks, especially when youre eating a lot of protein (which he is getting a ton of on Lyles PSMF)

    The much, much more likely scenario is this.

    Most of the weight the OP lost is due to glycogen (from eating virtually no carbs), water (from less carbs/sodium intake), less digested/undigested food in his gut bowels colon etc (from drastically reducing his caloric intake so he has eaten less food, so there would be less food in there) combined with some muscle/fat.

    Im not going to speculate on what % is allotted to what, although im willing to bet muscle loss is probably the smallest contributor to the 14 pounds the OP lost.

    That said 14 pound loss @ 166lbs should be pretty damn huge visually. So if the OP doesnt notice significant differences, what i said above likely explains why.
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  10. #10
    Registered User weknow24's Avatar
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    Originally Posted by dcmaggio View Post
    I doubt it

    You dont lose a lot of muscle in 3 weeks, especially when youre eating a lot of protein (which he is getting a ton of on Lyles PSMF)
    I agree. 3 weeks not much muscle will be lost. OP have a refeed day or two and see how you feel/look
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  11. #11
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    Originally Posted by Nobodychange View Post
    Hey everyone Hope everyone is well. Now i know it takes a while to see physical change in body but i am currently on lyle's Psmf and it has been 3 weeks i have followed it strictly. I get my protein in take my fish oil and multivitamin get my Calcium i count every calorie and have been doing so before i started. Also get my veggies in mostly just broccoli. I have dropped from 166 To 152 pounds. For anyone who knows the diet i am category 2 which means i get 1 free meal per week and a re feed for 5hours. i also count calories on both to make sure i am still doing good. Even though i dropped weight i would think on such a calorie defect i would see some change already but nothing has happened. Any ideas?

    Note: i have lost weight and i really do count my calories which means im doing it right just haven't seen physical change. At about 800 calories a day i would think i should have already
    Hey Everyone Thanks For Replies. TO answer some questions.

    I am 5'10 with 20 percent body fat this was taking different tests. Also i do have re feeds and 1 free meal. My re feeds are on fridays and saturday is usually when my week resets. Its becoming harder to keep up and this Saturday will mark 4 straight weeks. I have every calorie/food eaten written on paper. I was thinking of going to a regular defect after these 4 weeks but i will see.
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  12. #12
    Registered User earthshieldlol's Avatar
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    whether you yourself can tell or not, you have definitely lost some fat.
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  13. #13
    Sam the Eagle Znik's Avatar
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    Originally Posted by earthshieldlol View Post
    whether you yourself can tell or not, you have definitely lost some fat.
    Agree on that, seem to have lost quite a bit of abdominal fat.
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  14. #14
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    You seriously cannot see that difference?

    IMO, it's a very obvious and noticeable loss. GJDM!

    Another good indicator of weight loss is how are your clothes fitting? For me, being as big as I am, I will notice my clothes fitting better, my mobility getting easier, at a faster pace than I see the scale move, or my appearance change.

    Good luck!
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  15. #15
    Registered User Nobodychange's Avatar
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    Thanks for replies. Yeah after looking at pictures i see the difference even though i don't feel different just very low on energy. THis saturday marks a month and i was thinking about going back to a regular cut but i dont know where to start. Basically i am about 12-15 pounds lighter then i was before even with water weight coming back should be more then 8 pounds so everything will be different. Any suggestions?

    The diet was so much easier while i was in school now its really hard to eat that low everyday.
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  16. #16
    Registered User Chicago1287's Avatar
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    Originally Posted by Nobodychange View Post
    Thanks for replies. Yeah after looking at pictures i see the difference even though i don't feel different just very low on energy. THis saturday marks a month and i was thinking about going back to a regular cut but i dont know where to start. Basically i am about 12-15 pounds lighter then i was before even with water weight coming back should be more then 8 pounds so everything will be different. Any suggestions?

    The diet was so much easier while i was in school now its really hard to eat that low everyday.
    From what I remember....you're not supposed to stay on this diet for too long. Aren't you supposed to go up to maintenance after a few weeks? Check the guidelines again just in case.
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  17. #17
    Registered User Nobodychange's Avatar
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    Originally Posted by Chicago1287 View Post
    From what I remember....you're not supposed to stay on this diet for too long. Aren't you supposed to go up to maintenance after a few weeks? Check the guidelines again just in case.
    It depends on your category. Im in category 2 which means i can do it for 4-6 weeks. Only those under 15% can do it for no more then 12 days.
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