13 day PSMF Log

[jtrain2323]

I had this in another thread asking about the PSMF diet but decided i would start a separate thread to keep up with... basically takiing in 900-1200 cals a day with 200g protein, 30 carbs, 25 fat... I lift on Saturday, Sunday, and Wednesdays normally so i started this diet on Monday after two hard workouts so i only will we lifting 4 times during this PSMF diet and doing NO cardio...My maintenance is at 2500 cals or so and ive been cutting on 2k doing IIFYM and IF for 8 weeks now... Started at 220 down to 205.8 when i started this PSMF... So heres a starting pic and i will update this today through day 2 as that is how far along i am... Lets just see if this is as brutal as people say it is

[jtrain2323]

Day 1- No hunger pains at all and not tired(of course not its just day 1) food looked like this... 3.5 Beef jerky, 14oz ground turkey,2 scoops muscle pharm protein= 180g pro, 17g fat, 31g carbs

[jtrain2323]

Day 2- No hunger pains still(I like feeling empty in my stomach,just sayin) exact same weight on the scale 205.8... Woke up this morning and drank a protein shake and worked abs... workout looked like this... crunches- BW+25x25,
BW+35x20,BW+35x20
Hanging Leg Raises- BWx12,BWx12,BWx12

Food loked like this- 2 scoops protein, 4 oz beef jerky, mens health multi, 8 oz chicken breast, 1/3 zaxbys sauce, 1 cup broccoli, 1 slice american cheese, 2 scoops protein powder= 1178 cals, 200g pro, 24g fat, 47g carbs

I know Lyle reccommends doing a cheat meal and i think 1 refeed as a cat 2 which i am(205lb and ~20% BF, i assume you all would agree according to my pic) but i think i will rock on without one being as im only doing it for 13 days. Im sure if he saw this he would tell me to stick to the exact plan and i understand that but if i can mentally get through this without one thats my goal... After this 13 days is up im going to gradually(1-2 days like Lyle reccommends) go back up to maintenance or continue with IIFYM and IF cutting at around a 500 cal deficit... Alright day 2 complete... Got my workout tonight shoulders and biceps and this will be the first time i lift while doing this diet so we will see how it goes....

[WHUBen]

good luck! looks like you have some mass there esp in the shoulders!

[Spanishdream]

Keep it up, subbed.

This diet is everyone's solution until leg days comes along. Best of luck, and refreshing to see it done over a two week period as most threads end in fail because they're aiming at 60 days or whatever.

[jtrain2323]

good luck! looks like you have some mass there esp in the shoulders!

Thanks man i appreciate you popping in!!

[jtrain2323]

Keep it up, subbed.

This diet is everyone's solution until leg days comes along. Best of luck, and refreshing to see it done over a two week period as most threads end in fail because they're aiming at 60 days or whatever.

Thanks man! Yea im sure leg day will be brutal but only have to do it one time before the diet is up bc of the days i train and when i started the diet... See you at the finish line(I hope)

[Peter-1]

In. Best of luck man. Looking forward to see how it goes.

[davidolson22]

Watching. Good luck.

[jtrain2323]

In. Best of luck man. Looking forward to see how it goes.

Thanks Peter-1... going good so far stay tuned

[jtrain2323]

Watching. Good luck.

Thanks man appreciate the support!!

[orangegoblin]

Good luck. Doesn't the RFL protocol call for essential fats from fish oil only? I was wondering about your cheese slice (was it fat free?) and the 24 g of fat for your one day. I thought fats were restricted to a handful of fish oils. Or are you not following the RFL version?

Just curious. You look like you have a lot of mass there; should like great when you cut down.

[Jerseylump]

Watching this with intent, I do hope you keep it up, best of luck!

[ybsny]

Best of luck. I've experimented with it twice now. Did a full 12 days of it during spring break and did 4 days of strict PSMF to kick start my cut, and now I'm nearly done. A lot of it is mental, but be careful once you're done. I ended up going a two-day binge after the first time but for me that was also mental. Take your time transitioning.

[NitrogenWidget]

Subbing.
May run PSMF last two weeks of my cut in May.
Good luck.

[jtrain2323]

Good luck. Doesn't the RFL protocol call for essential fats from fish oil only? I was wondering about your cheese slice (was it fat free?) and the 24 g of fat for your one day. I thought fats were restricted to a handful of fish oils. Or are you not following the RFL version?

Just curious. You look like you have a lot of mass there; should like great when you cut down.

Yes it does but it also allows for some tag along carbs and fat. I would def say im not following it to a T as i am getting a few carbs(Lyle says you can have some of these also as he eludes to taking up to 30-35 before workouts) and fats but i really doubt that a piece of cheese is going to make that big of a difference. Also i am not planning to take any cheat meals or refeeds as that is also deviating from the RFL protocol. Thanks for the kind words!!

[jtrain2323]

Best of luck. I've experimented with it twice now. Did a full 12 days of it during spring break and did 4 days of strict PSMF to kick start my cut, and now I'm nearly done. A lot of it is mental, but be careful once you're done. I ended up going a two-day binge after the first time but for me that was also mental. Take your time transitioning.

Thanks for the words!! Yea i actually decided to do it because i am going to Vegas in June so wanted to drop a little more than normal quickly so i can continue to do IIFYM... But this is not a long term thing... I have worked to hard in the gym to wana spare any muscle i have accrued... Will also take note of your advice about binging... I feel like i have a bit of an advantage over some people as i can go some days just taking in a protein shake until 7-8 at night with no problem so i havent had any hunger cravings really yet lets hope it stays that way(I am only 3 days in though) anyway check back lets see how i do... Thanks again for the advice and kind words

[jtrain2323]

Subbing.
May run PSMF last two weeks of my cut in May.
Good luck.

Welcome aboard!! Do it man... I look forward everyday to jumping on that scale and seeing the numbers go down!! Thanks for wishing me good luck!

[cyco85]

Just thinking about PSMF makes me hungry.

[jtrain2323]

Just thinking about PSMF makes me hungry.

Mind over matter brah...If you dont mind, It dont matter!!!

[jtrain2323]

Watching this with intent, I do hope you keep it up, best of luck!

Thanks man!!! I promise you i will or die trying(Not SRS)

[GbyeSweetPrince]

Best of luck, very interested to see the results after 13 days. Thinking of doing an 8 day one in May. Try put as much info into your daily log as you can!

[cyco85]

Mind over matter brah...If you dont mind, It dont matter!!!

I did it when I was obese. I have a love affair with oatmeal now. Ain't never gonna give her up

[jtrain2323]

Best of luck, very interested to see the results after 13 days. Thinking of doing an 8 day one in May. Try put as much info into your daily log as you can!

Will do bro... If I'm not putting something in here that you want to know just let me know and I will include it!

[bs-stunting]

Good luck man. I gotta admit, I get pumped up when people hop on intense diets. I root for them all the way. I have been reading more and more into PSMF and may do a two weeker at the end of May to wrap up my cut.

[jtrain2323]

I did it when I was obese. I have a love affair with oatmeal now. Ain't never gonna give her up

Yea man you did one heck of a job if I might say so myself!!! I know what u mean I was losing a couple pounds a week eating flat out homemade pizzas, blizzards from dairy queen, tacos loaded with cheese, beer etc so can't wait to get back to IIFYM!!! It's amazing all the knowledge you can soak up around here if you want too... If anyone had told me 5 years ago what I know today I wouldn't have to be cutting!!! Thanks for the motivation man really appreciate ya!

[jtrain2323]

Good luck man. I gotta admit, I get pumped up when people hop on intense diets. I root for them all the way. I have been reading more and more into PSMF and may do a two weeker at the end of May to wrap up my cut.

Two words... DO IT!!!!! I read up on it a lot and semi tweaked it where I know I would be able to sustain for a couple weeks no prob... You can't win if you don't put your $$$ on the table! Look forward to following yours

[jtrain2323]

Day 3- weigh 204.6 today(-1 lb) Still no real hunger pains or cravings really. Also no dizziness like i have heard about on other peoples logs doinf PSMF but again im only on day 3 Lifted for the first time on this diet and i am one to do my research before starting something and while i knew it would be hard to push myself bc of such a low calorie intake I didnt feel it would be that bad. It was a little harder than i thought but still a dang good workout. Shoulders and Biceps looked like this...

OH BB Press- 155x4, 145x6, 135x7
Arnolds- 50X10, 50x9, 50x7
DB Military Press- 50x8, 50x8
BB Curls- 95x10, 95x10, 95x10
Alt DB Curls(strict form)40x10,40x10,40x10
Preacher Curls- 65x10, 65x10

-Really going to stick with Lyles approach on this to lift with high intensity but lower normal volume as i dont wana burn myself out or risk losing any LBM but will keep my lifts as heavy as possible

Food looked like this

2 scoops protein powder, 4 oz beef jerky, 1/3 zaxbys sauce, 8 oz chicken, 1 cup broccoli. 2 scoops protein powder...Here is a pic of my BIG DINNER Also one last note-- My 3 year old was having green beans last night and ONE dropped on the floor, i enacted the 5 second rule picked it up and ate it.... Do you think this will hamper my results?!?! (NOT SRS)



SOOOOOOOO, 3 days down and 10 to go... See you at the finsih line!!!

[GbyeSweetPrince]

Could you give us an idea of the stages in which you eat your foods? Throughout the day I assume? I'm worried about feeling the hunger as I do anyway!

[jtrain2323]

Could you give us an idea of the stages in which you eat your foods? Throughout the day I assume? I'm worried about feeling the hunger as I do anyway!

Sure man no problem... normally i do IF and usually consume all my food in an 8 hr window or so... I figured i probably needed to space these meals out a little further bc to me with taking in so few cals if i constantly eat throughout the day i wont need to think about it as much and protein never really fills me up so the method i am using now is 2 scoops protein at 8:00 am, snack on the 4 oz of beef jerky from 9:30-1:00(drink a coke zero also) eat 4 oz of chicken breasts and 1/2 cup broccoli at 1:30 then eat again at 8:00 with 4 more oz chicken, 1/3 zax sauce, 1/2 cup broccoli, and my final 2 scoops protein shake... I like to eat the biggest and most favorite combo of foods before i sleep to hold me over... Once you start to see that scale dropping a LB every morning the hunger pains will go away bro... Its all worth it SO far Like others have said and Lyle himself this diet isnt for everyone... I think people that have done IF will have a much better chance to make it bc they are use to being fasted for long periods of time... Just my 2 cents... You can do it man just push the thoughts to the back of your mind and give it a try!!