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  1. #1
    Stim Junkie deebee83's Avatar
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    Deebee83's PSMF Log...a test of willpower (GTFIH!)

    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
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  2. #2
    Merry Christmas, Bob. cnh57811's Avatar
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    Good luck, mang. In to laugh when you are hatin life.
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  3. #3
    Stim Junkie deebee83's Avatar
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    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
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  4. #4
    Stim Junkie deebee83's Avatar
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    Originally Posted by cnh57811 View Post
    Good luck, mang. In to laugh when you are hatin life.
    haha, welcome aboard. I should be in full on whiny-complain mode by Monday.

    On spread for you, as usual
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  5. #5
    Merry Christmas, Bob. cnh57811's Avatar
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    Originally Posted by deebee83 View Post
    haha, welcome aboard. I should be in full on whiny-complain mode by Monday.

    On spread for you, as usual
    Lookin pretty lean already. I'd be surprised if you needed to go the full 5 weeks. Not much left to lose there. Good luck, either way.
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  6. #6
    monolithic ye AllApologies's Avatar
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    Good luck, and you're around 13 - 14%.
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  7. #7
    Stim Junkie deebee83's Avatar
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    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:
    None
    Last edited by deebee83; 02-17-2013 at 03:14 PM.
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  8. #8
    Dem Beetroot Gainz matman1813's Avatar
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    Originally Posted by deebee83 View Post
    -If I don't make it to the "after" phase, I'll post a video of myself taking a triple shot of tabasco sauce
    Oh hai. Subbed to thread, holding you to this.
    R.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

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  9. #9
    Registered User KidAlchemy's Avatar
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    I'm pretty interested in this PSMF so I'll be checking here how you do.

    And now the pressure part: Just do it.
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  10. #10
    Stim Junkie deebee83's Avatar
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    Originally Posted by matman1813 View Post
    Oh hai. Subbed to thread, holding you to this.
    You can all neg me to oblivion if I b*tch out of the horrible shot, or complete this to my satisfaction
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  11. #11
    Stim Junkie deebee83's Avatar
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    Originally Posted by KidAlchemy View Post
    I'm pretty interested in this PSMF so I'll be checking here how you do.

    And now the pressure part: Just do it.
    Welcome aboard
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  12. #12
    Registered User Electricheadd's Avatar
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    Good luck bro, I am starting a PSMF tomorrow as well, I'll be watching along and following your progress too!!
    My Reverse Diet Log
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  13. #13
    Stim Junkie deebee83's Avatar
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    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.
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  14. #14
    Merry Christmas, Bob. cnh57811's Avatar
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    What kinda voodoo sht you pulling? 6lbs in 3 days? XD
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  15. #15
    Brutal skin thinning igglesphan's Avatar
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    Subbed... looking forward to following this... best of luck!
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  16. #16
    Stim Junkie deebee83's Avatar
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    Originally Posted by igglesphan View Post
    Subbed... looking forward to following this... best of luck!
    Welcome aboard.

    Originally Posted by cnh57811 View Post
    What kinda voodoo sht you pulling? 6lbs in 3 days? XD
    If I rewind about 5 days, I had weighed in at like 185+. That snowstorm that hit the northeast U.S. brought a lot of alcohol, carbs, and excess calories into my life for a few days. Water weight lol.
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  17. #17
    Stim Junkie deebee83's Avatar
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    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.
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  18. #18
    Brutal skin thinning igglesphan's Avatar
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    Today is day 5 right?
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  19. #19
    Stim Junkie deebee83's Avatar
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    Originally Posted by igglesphan View Post
    Today is day 5 right?
    4th complete day. I'm about to go into my night class after a full day of work. If I hadn't eaten in between, I might have lost my sanity sitting through a four hour class. Will update the daily stuff when I can get to a real cpu tonight. MFP is deebee83, food journal public.
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  20. #20
    Stim Junkie deebee83's Avatar
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    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
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  21. #21
    Brutal skin thinning igglesphan's Avatar
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    Nice to see another drop in weight. You're down 8 lbs already... Any noticeable difference in the mirror? Are you taking any measurements/caliper readings?
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  22. #22
    Registered User acrawlingchaos's Avatar
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    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.
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  23. #23
    Registered User desertw0lf's Avatar
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    Good luck, man! I'll be following this
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  24. #24
    Registered User pradf4i's Avatar
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    Red face

    Good luck bro! I will be following this as well.
    "Put that pizza down and don’t go near that gelato" - Me

    Start Weight: 190 lbs | Finish Weight: xxxlbs | Lost: xxxlbs
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  25. #25
    Stim Junkie deebee83's Avatar
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    deebee83 is offline
    Originally Posted by igglesphan View Post
    Nice to see another drop in weight. You're down 8 lbs already... Any noticeable difference in the mirror? Are you taking any measurements/caliper readings?

    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).


    Originally Posted by acrawlingchaos View Post
    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.

    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.
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  26. #26
    Stim Junkie deebee83's Avatar
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    Originally Posted by desertw0lf View Post
    Good luck, man! I'll be following this
    Originally Posted by pradf4i View Post
    Good luck bro! I will be following this as well.

    Thanks guys, welcome aboard. On recharge for reps atm, but I'll get you all with my measlys when I can
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  27. #27
    Stim Junkie deebee83's Avatar
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    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.
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  28. #28
    Stim Junkie deebee83's Avatar
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    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.
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  29. #29
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    deebee83 is offline
    171.8 this morning, +0.6 (grr wtf). I'm hungry and I'm in a bad mood. I want to yell at someone.

    Full update coming tonight.
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  30. #30
    Stim Junkie deebee83's Avatar
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    deebee83 is offline
    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.
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