Straight and to the point: I'm running a Protein Sparing Modified Fast (PSMF) for the next 5 weeks. I know, I know, famous last words before an epic binge-fail.
Why I'm doing this: I set a goal back in August 2012 to have 6 pack abs on my 30th birthday (in April). I've gotten myself into the best shape of my adult life, and I think I'm getting close to where I want to be, but I've thought I'm close to where I want to be for a few months now. Over the past two weeks I've gained 3-4 lbs due to a wrist injury (took time off from the gym) and a more 'relaxed' cutting diet- I've found it harder to stick to my strict caloric deficit while not working out. Starting now (about 24 hours ago in reality), I'm going hard and shredding off the rest of this body fat that I've wanted to lose for as long as I can remember.
What you'll get in this log:
-All daily food intake, measured to the gram or ounce
-All exercise, though it will be cut back from my normal routine
-A before picture
-An after picture
-If I don't make it to the "after" phase, I'll post a video of myself taking a triple shot of tabasco sauce. I've decided that if I'm going to break from this diet prematurely, it won't be until after I put 4.5 miserable ounces of tabasco down my throat (motivation to stick to my lean chicken breast and water...).
-Lots of complaining. I love to eat. I'm going to complain about not eating.
-My incredible wit and sense of humor
****My gratitude! I want an audience, I think it will help me with accountability and motivation. So reply with encouragement, advice, or be negative and tell me why I can't do it.
Thanks to anyone who's reading this!
On to the starting stats...
Weight: 180.2lbs
Waist: 32" (Levi jean measurement)
Neck: 16"
BF%: Not sure, feel free to leave an estimate based on my before picture
The Before Picture
Thanks again for stopping by, say hi so I can offer you my measly reps =D
|
-
02-16-2013, 05:23 PM #1
- Join Date: Aug 2012
- Location: Warwick, Rhode Island, United States
- Posts: 613
- Rep Power: 385
Deebee83's PSMF Log...a test of willpower (GTFIH!)
-
02-16-2013, 05:29 PM #2
-
02-16-2013, 05:31 PM #3
- Join Date: Aug 2012
- Location: Warwick, Rhode Island, United States
- Posts: 613
- Rep Power: 385
Day 1
Weigh in: 180.2
Food:
-Fish Oil + D3 tablets X3 (45 cals, 3g F, 0g C, 0g P)
-Red Bull Total Zero, 12oz (10 cals)
-Frozen Broccoli, 1 package (112 cals || 0g F, 13.5g C, 13.5g P || 9g fiber)
-Olive Oil, 0.5 tablespoon (60 cals || 7g F, 0g C, 0g P)
-Chicken Breast, 400g (660 cals || 14g F, 0g C, 124g P)
-Protein Powder, 1 scoop (125 cals || 2g F, 4g C, 24g P)
---TOTALS: 1013 cals || 26g F, 18g C, 162g P
Exercise:
-None
-
02-16-2013, 05:34 PM #4
-
-
02-16-2013, 05:40 PM #5
-
02-17-2013, 12:43 AM #6
-
02-17-2013, 07:39 AM #7
- Join Date: Aug 2012
- Location: Warwick, Rhode Island, United States
- Posts: 613
- Rep Power: 385
Day 2
Weigh in: 176.6
Food:
--(117 cals || 0g F || 0g C || 27g P) All Whites - 100% Liquid Egg Whites, 9 oz
--(578 cals || 12g F || 0g C || 109g P) Chicken Breast, 350g
--(113 cals || 0g F || 14g C || 14g P) Hanover - Premium Broccoli Florets, 1 container
--(15 cals || 0g F || 4g C || 0g P) Sugar Free Red Bull, 12oz
--(60 cals || 4g F || 0g C || 0g P) CVS - Fish Oil + D3, 4 softgel
--(110 cals || 11g F || 0g C || 0g P) Barlean's Organic Oils - Flax Oil, 1 tbsp
----TOTALS (993 cals || 27g F || 18g C || 150g P)
Exercise:
NoneLast edited by deebee83; 02-17-2013 at 03:14 PM.
-
02-17-2013, 08:39 AM #8R.I.P urukhai29, sentinel3, AncientYouth.
"Eating chips and cookies and drinking soda is just like wandering through life. These are the agents of a purposeless existence. Avocados, turkey burgers, brown rice and eggs etc are the agents of a purposeful existence." - orderoutofchaos, The Internet, 2014
2 Kings 2:23-24
-
-
02-17-2013, 08:43 AM #9
-
02-17-2013, 08:46 AM #10
-
02-17-2013, 08:47 AM #11
-
02-17-2013, 05:28 PM #12
-
-
02-18-2013, 06:27 AM #13
- Join Date: Aug 2012
- Location: Warwick, Rhode Island, United States
- Posts: 613
- Rep Power: 385
Day 3
Weigh in: 174.4
Food:
--(743 cals || 16g F || 0g C || 140g P) Chicken Breast, 450g
--(150 cals || 0g F || 20g C || 10g P) Frozen Broccoli Florets, 1 container
--(60 cals || 7g fat || 0g C || 0g P) Olive Oil, 1/2 tablespoon
--(60 cals || 4g F || 0g C || 0g P) CVS - Fish Oil + D3, 4 softgel
--(110 cals || 11g F || 0g C || 0g P) Barlean's Organic Oils - Flax Oil, 1 tbsp
----TOTALS (1123 cals || 38g F || 20g C || 150g P)
Exercise:
--Squats: 8X240, 8X240
--Bench: 8X155, 8X155
--Rows: 8X110, 8X110
-- Overhead Press: 8X90, 8X90
--SLDL: 8X225, 8X225
-- Standing Row: 8X90, 8X90
--Calf Raise: Smith machine was stolen, used cable machine rather than wait. Went heavy, don't know hot it translates to lbs. Two sets.
I'm going to be insanely sore tomorrow, I'm quite sure.Last edited by deebee83; 02-19-2013 at 07:08 AM.
-
02-18-2013, 06:37 AM #14
-
02-18-2013, 08:21 AM #15
-
02-18-2013, 08:49 AM #16
-
-
02-19-2013, 10:45 AM #17
- Join Date: Aug 2012
- Location: Warwick, Rhode Island, United States
- Posts: 613
- Rep Power: 385
Just had lunch at my favorite coffee shop. Double espresso, nothing else. It was painful to look at the muffins, bagels, and other pastry-type deliciousness in their glass case.
Sore as all hell from lifting yesterday. I haven't been this sore since the first workout of any of my "time to get back in the gym" periods. Upper body isn't as bad, but my legs are just destroyed.
-
02-19-2013, 01:55 PM #18
-
02-19-2013, 02:36 PM #19
- Join Date: Aug 2012
- Location: Warwick, Rhode Island, United States
- Posts: 613
- Rep Power: 385
-
02-19-2013, 06:50 PM #20
- Join Date: Aug 2012
- Location: Warwick, Rhode Island, United States
- Posts: 613
- Rep Power: 385
Day 4
Weigh in: 172.8 (should have recorded this in the AM, can't remember if it was 171.8 or 172.8, but either way I'm happy)
Food:
--(440 cals || 10g F || 0g C || 90g P) Tilapia, 1lb, cooked in lemon juice and 0 cal spices
--(93 cals || 2g F || 2g C || 18g P) Sea Scallops, 3oz
--(150 cals || 0g F || 20g C || 10g P) Frozen Broccoli Florets, 1 container
--(188 cals || 3g F || 6g C || 36g P) Protein Powder, 1.5 scoop
--(130 cals || 14g F || 0g C || 0g P) Flax Seed Oil, 1 tablespoon
--(60 cals || 4g F || 0g C || 0g P) CVS - Fish Oil + D3, 4 softgel
--(15 cals || 0g F || 4g C || 0g P) Sugar Free Redbull, 12oz
----TOTALS (1076 cals || 33g F || 32g C || 144g P)
Exercise:
--None. Wanted to whine to everyone who would listen all day because of DOMS from yesterday's workout...so that's what I did.
Thoughts: Mood hasn't been horrible, but I think I find myself being a little more irritable than usual. Hunger has been tough, but part of this diet helps with that. On a normal (-500ish) deficit, when I'm really hungry I grab a snack and just tell myself I'll eat a little less at dinner (which sometimes I do, sometimes I don't). On PSMF, even though I'm really hungry, I know if I have a snack (only option would be beef/turkey jerkey) then dinner will be pretty much nothing, so I just hold off. Black coffee, green tea, EC, and Sugar Free Redbulls have been my good friends.
I've loved watching the scale drop so drastically. I know I had put on a few lbs of water weight right before starting this, but watching it all fall back off (and then some) is very motivational. Even if I know it's not all fat, it's tough not to be pumped to see such large drops. I'm going to be disappointed that first day when I stay the same or drop less than a full lb, and that should be coming soon.
Thanks for reading everyone. The 'Losing Fat' community support legitimately goes a long way. Most people that I talk to about this in 'real life' look at me like I have 3 heads when I explain this diet to them
-
-
02-20-2013, 01:57 AM #21
-
02-20-2013, 02:30 AM #22
- Join Date: Sep 2011
- Location: New Hampshire, United States
- Age: 47
- Posts: 16,399
- Rep Power: 150401
IN!... A fellow Yankee on a PTSF here. Day 8 and down 4.5 pounds (I was already depleted).
Awesome progress so far. Now that you dumped all your glycogen, the pain is about to begin. In a few more days, the hunger will actually start to go away. What are you taking for dietary supplements?
OH... and I will promise to neg you until you are red if you fall off the wagon.
FWIW... I think you will need to get to about 158-160 to see what you want. That's about 3 pounds a week... possible , rough, but possible.
-
02-20-2013, 04:33 AM #23
-
02-20-2013, 06:21 AM #24
-
-
02-20-2013, 07:19 AM #25
- Join Date: Aug 2012
- Location: Warwick, Rhode Island, United States
- Posts: 613
- Rep Power: 385
Nothing major in the mirror. Maybe a tiny change, but that might just be in my head. Down a bit more today (first 'small' drop on the scale), amazing how little of a change you see when it's just water weight falling off. I haven't taken any measurements, other than waist/neck at the beginning, and I was using clothing to measure both so I'm at the mercy of Levi's and whoever made the dress shirt I put on for accuracy. I don't own a caliper or tape measure (that I could use for body measurements anyway).
Dietary supplements: A fish oil + vit D combo, flax oil, Orange Triad multivitamin. Also picked up a potassium based salt substitute that I've been using every time I cook.
The neg threat! That's what I'm talking about, that's the extra little push I need! And 158-160 sounds so small to me, I can't imagine weighing that little. Right now I'm pushing 170 and it's the lowest I've been since I was 16 or 17. I'm really hoping if I do need to get to 158ish to see what I want that I look healthy when I get there.
Do you have a log going right now? I'd definitely follow another active log to see how other people are dealing with all the issues that pop up with this diet.
-
02-20-2013, 07:20 AM #26
-
02-20-2013, 09:20 AM #27
- Join Date: Aug 2012
- Location: Warwick, Rhode Island, United States
- Posts: 613
- Rep Power: 385
Day 5
Weigh in: 171.2
Food:
*****Had dinner at a restaurant after the gym tonight, so these are educated guesses, but shouldn't be too far off
--(828 cals || 18g F || 0g C || 162g P) Chicken Breast, 18oz
--(62 cals || 0g F ||13g C || 2g P) Salad- mostly lettuce, carrots, cabbage, onion
--(130 cals || 14g F || 0g C || 0g P) Flax Seed Oil, 1 tablespoon
--(60 cals || 4g F || 0g C || 0g P) CVS - Fish Oil + D3, 4 softgel
----TOTALS (1080 cals || 36g F || 13g C || 164g P)
Exercise:
--Ab workout. Rest of body, especially lower, is still sore from a couple days ago.Last edited by deebee83; 02-21-2013 at 03:05 PM.
-
02-21-2013, 03:04 PM #28
- Join Date: Aug 2012
- Location: Warwick, Rhode Island, United States
- Posts: 613
- Rep Power: 385
Day 6
Weigh in: 171.2
--First day without a significant drop, exact same weight as yesterday. I guess the water weight is gone. Those were a fun few days of watching the scale plummet.
Food:
--(460 cals || 10g F || 0g C || 90g P) Chicken Breast, 10oz
--(260 cals || 2g F || 10g C || 49g P) Jack Links Turkey Jerky, 1 package
--(119 cals || 1g F || 23g C || 10g P) Raw Broccoli, 350g
--(60 cals || 7g F || 0g C || 0g P) Olive Oil, 1/2 tablespoon
--(30 cals || 0g F || 8g C || 0g P) Sugar Free Redbull, 24oz
--(60 cals || 4g F || 0g C || 0g P) CVS - Fish Oil + D3, 4 softgel
--(130 cals || 14g F || 0g C || 0g P) Flax Oil, 1 tablespoon
----TOTALS (1119 cals || 38g F || 41g C || 149g P)
Exercise:
--None
Thoughts: Really hungry today, more so than the past few days. Motivation is still very high, but things are certainly not getting any easier. Hoping for a somewhat decent drop on the scale tomorrow. Mentally I think it would help. Supposed to go to my girlfriends parents house for her father's birthday tomorrow evening, I'm not looking forward to explaining to them why I can't/won't have any cake. I can already see the eyes rolling.Last edited by deebee83; 02-21-2013 at 03:09 PM.
-
-
02-22-2013, 08:06 AM #29
-
02-22-2013, 07:34 PM #30
- Join Date: Aug 2012
- Location: Warwick, Rhode Island, United States
- Posts: 613
- Rep Power: 385
Day 7
Weigh in: 171.8
Food:
--(105 cals || 2g F || 0g C || 23g P) Turkey Breast, 3oz
--(70 cals || 5g F || 0g C || 8g P) Proscuitto, 2 thin slices
--(65 cals || 1g F || 0g C || 14g P) Ground Turkey, 2oz
--(483 cals || 11g F || 0g C || 95g P) Chicken Breast, 10.5oz
--(60 cals || 7g F || 0g C || 0g P) Olive Oil, 1/2 tablespoon
--(112 cals || 1g F || 22g C || 9g P) Raw Broccoli, 330g
--(150 cals || 0g F || 20g C || 10g P) Frozen Broccoli, 1 package
--(43 cals || 4g F || 1g C || 2g P) Dry Roast Peanuts, **1 handful, estimate**
--(40 cals || 0g F || 0g C || 0g P) Sugar Free Rockstar, 1 can (2 servings)
--(30 cals || 0g F || 8g C || 0g P) Careone - Easy Fiber, 4 tsps
--(60 cals || 4g F || 0g C || 0g P) CVS - Fish Oil + D3, 4 softgel
--(130 cals || 14g F || 0g C || 0g P) Flax Oil, 1 tablespoon
----TOTALS: (1348 cals || 49g F || 51g C || 161g P)
I want to eat less items tomorrow because that was a pain in the ass to type all that in.
Exercise:
--None
Thoughts: Miserable day. Terrible mood, and hungry from start to finish. Physically tired, but not sleepy (haven't been sleeping well, hopefully tonight will be different). Managed to sit through a birthday cake session with my girlfriend's family while only drinking a black coffee, so that was a moral victory. Also my car got egged tonight, so that was the icing on the cake that I didn't get to eat. Long day of work coming tomorrow, Sunday can't get here soon enough.
Bookmarks