13 day PSMF Log

[livetoplay396]

why not acheive an extreme deficit through cardio? I'm 170lbs 20% bodyfat. I'm gonna diet on 2000 cal, and 200g protein, BUT I will be doing HIIT, AND LIFTING. so I think my deficit will be pretty big. I also think my approach will have a better hormonal response, but i really have no idea.

[scots40]

No I dont personally use them but I also have heard EC stack is good. Ive only had 250 cals all day today and I still feel fine so I guess I kinda got use to not having a lot of food

I agree. After the first few days on this diet my body adapted and I no longer have hunger pains. I had already been on IF which probably helped, but so far today I've only had 300 cals of protein only and I worked out fasted for 2 hours and I feel great. Mind over matter.

Oddly enough, I have had 2 refeed days (1 per week since I am cat 2) and each time my stomach has hurt both days.

I am in the best shape I have been in years and there's no looking back at this point! 180 lbs here I come!

[GbyeSweetPrince]

EC stack works good for appetite suppressants IMO

Unfortunately I cant get ephedrine as its illegal over here. Any suggestions for substitutes? Is it really necessary?

[scots40]

why not acheive an extreme deficit through cardio? I'm 170lbs 20% bodyfat. I'm gonna diet on 2000 cal, and 200g protein, BUT I will be doing HIIT, AND LIFTING. so I think my deficit will be pretty big. I also think my approach will have a better hormonal response, but i really have no idea.

Some people lose weight by eating less, and some by doing cardio, and some by a combo of both. I personally HATE doing cardio and I also dont have the time. My muscles get broken down enough by my 5 days a week weight training that if I added cardio my body would start burning LBM for fuel

[scots40]

Unfortunately I cant get ephedrine as its illegal over here. Any suggestions for substitutes? Is it really necessary?

No, it's not necessary. I personally drink plenty of coke zero and mio during the day which also helps curb any hunger, but my body seems to be responding very well to this diet and after the first few days I haven't noticed any hunger pains

[Neg_Train]

yeah the hunger pains do die down alot.

On my 4th day and eating 500 cals worth of protein is really filling

[davidolson22]

why not acheive an extreme deficit through cardio? I'm 170lbs 20% bodyfat. I'm gonna diet on 2000 cal, and 200g protein, BUT I will be doing HIIT, AND LIFTING. so I think my deficit will be pretty big. I also think my approach will have a better hormonal response, but i really have no idea.

Good luck trying to burn 1000 calories every single day doing HIIT. (Weight lifting burns only a few hundred). I'd guess it'd take 1.5 hours of HIIT a day to burn that number of calories, and doubt you'd last a week.

[Brad805]

Unfortunately I cant get ephedrine as its illegal over here. Any suggestions for substitutes? Is it really necessary?

How about ephedra? There are some odd rules with these two. It was banned in Canada too, but it can be sold as a decongestant in tablets up to 8mg. If you are not a caffeine drinker you might try the pills without the ephedrine. The EC stack does seem to help my hunger a little, but I know I would be fine without them too.

[jtrain2323]

why not acheive an extreme deficit through cardio? I'm 170lbs 20% bodyfat. I'm gonna diet on 2000 cal, and 200g protein, BUT I will be doing HIIT, AND LIFTING. so I think my deficit will be pretty big. I also think my approach will have a better hormonal response, but i really have no idea.

Yea I dont mind cardio but I would rather just not eat as many cals in a day then run for 30min to an hour...To each their own though. Good luck on your weight loss my friend

[jtrain2323]

Day 2- weight= 201.2(down 2LBS) So as expected I lost 2 LBS of seemingly water weight but still good after 1 day. Didint get to lift last night but I will tonight. food looked like this(960 cals, 192 pro, 14 fat, 20 carbs) 4 scoops protein, 12 oz chicken breast. Wow just realized how little I took in yesterday. On a side note DON'T ever go to the grocery store having only eaten 250 cals and knowing you can only have 700 more!! EVERYTHING looked sooooooo good!!! Also got the wife dieting now using IIFYM(she just had baby number 2 and SHE decided it was time) so wish me luck on keeping her on the right path!! Yall have a good one

[NitrogenWidget]

Good luck trying to burn 1000 calories every single day doing HIIT. (Weight lifting burns only a few hundred). I'd guess it'd take 1.5 hours of HIIT a day to burn that number of calories, and doubt you'd last a week.

errr if you can do more than 15 mins of HIIT you are doing it wrong.

[davidolson22]

errr if you can do more than 15 mins of HIIT you are doing it wrong.

I'm not the one trying to burn a 1000 calories a day doing HIIT.

[FattyMcTubbs]

On a side note DON'T ever go to the grocery store having only eaten 250 cals and knowing you can only have 700 more!!

Never go shopping hungry or you'll spend much more than intended.
For some reason, watching cooking shows suppresses my appetite.

[jtrain2323]

Day 3 weight= 198.6(-4.6 lbs) Cant believe I have already dropped under 200 again in just a few days. Havent really felt like eating at all and if anything I would rather not eat as much as I am...Guess I have gotten use to the little amounts of food. Food looked like this yesterday(1005 cals, 181 pro, 12 fat, 50 carbs) 5 scoops protein powder, 4 oz beef jerky, neuro sleep. Worked out last night also and it was pretty good but not as good as I would have liked bc I was interrupted by my 3 year old telling me his mommy was throwing up. Apparently she was having caffein withdrawals from her diet(she drinks 2 huge glasses of sweet tea every day) and was puking in the toilet. Me being the caring husband and father I fed him, bathed him, and let him play angry birds on my phone until I could get through with my workout So here is what the workout looked like.

SHOULDERS and BICEPS


OH Press

155x4
135x8
135x8

Arnold Presses

60x7
60x6
50x10

Front/side raises

45x10;20x10
45x10;20x10
45x10;20x10

BB curls

85x10
85x9
85x8

Alt DB curls

40x10
40x9
40x9

Preacher Curls

65x10
65x10

Got Back and Traps tonight then off on Friday then start it all again on Saturday. Cant wait for my cheat meal on Sunday though!!! Gotta make it to my goal weight before Vegas baby!!

[scots40]

Nice job! It will be interesting to see how much you drop on the second go around. I have decided to stop posting my daily weigh ins since I didn't start my own thread and don't want to highjack someone elses, but I am going to keep this diet going for at least a month and post my weekly weigh ins in my signature. My goal is to crack into the 180's by the end of 30 days, which would put me at a loss of 18 pounds.

[apexhosterz]

Bro I will tell you you have to work on your waste quickly

[jtrain2323]

Bro I will tell you you have to work on your waste quickly

I think you meant WAIST and I wish i could spot reduce but I cant so Im going to have to lose more and more weight. Thanks for the tip(not srs)

[jtrain2323]

Nice job! It will be interesting to see how much you drop on the second go around. I have decided to stop posting my daily weigh ins since I didn't start my own thread and don't want to highjack someone elses, but I am going to keep this diet going for at least a month and post my weekly weigh ins in my signature. My goal is to crack into the 180's by the end of 30 days, which would put me at a loss of 18 pounds.

its never to late to start your own!! i will be folling still for sure

[jtrain2323]

I know this is TMI but just had sex for the third time this week(in the shower) for all u peeps that say a PSMF makes you lose your sex drive( I'm married so it's all good) just wanted to let everyone know so u don't worry about this diet and your sex drive... Will post weight tomorrow

[elterrible987]

Do you guys have problems with headaches?

I get headaches pretty easy and especially if I dont eat much I could see this being a problem for me.

[calutaxi]

Do you guys have problems with headaches?

I get headaches pretty easy and especially if I dont eat much I could see this being a problem for me.

You might if you've never done a keto type diet before.
Personally I don't, and the only "downside" for me really is that my sleep schedule is a little messed up. I seem to only sleep like 6hrs max, and that's if I fall asleep exhausted and don't set my alarm.

[Burn170]

great read so far its interesting to see how the changes go, might give this a try myself now

[jtrain2323]

You might if you've never done a keto type diet before.
Personally I don't, and the only "downside" for me really is that my sleep schedule is a little messed up. I seem to only sleep like 6hrs max, and that's if I fall asleep exhausted and don't set my alarm.

^^^ This also for me... Thats why I drink neuro sleep... even after only 6 hrs sleep though I feel rested...A lot of times I will wake up at 4-5:00 AM and just go ahead and lift bc I cant sleep..This diet isnt for everyone but you wont know until you try it

[jtrain2323]

Day 4- weight=198.0 (-5.2 LBS) Nothing really to update so just going to list my food for the day(1005 cals, 181 pro, 12 fat, 54 carbs) 5 scoops protein, 4 oz beef jerky, 1 bottle neuro sleep. Also worked out last night Back and Traps

Deadlifts

315x6
315x6
315x6

Chin-ups

BW+35x5
BW+20x8
BWx10

BB Rows

155x10
165x10
165x10

Hyperextensions

BW+45x12
BW+45x12
BW+45x12

BB Shrugs

315x12
315x12
315x12

High Pulls

95x10
95x10
95x10

Everything still going well and I hope I can be down in the low 190's by next week maybe by Wednesday. Also decided on my cheat meal on Sunday night going to go with 3 soft beef tacos from my fav mexican restaurant and a few Budweiser select 55's feels good

[calutaxi]

^^^ This also for me... Thats why I drink neuro sleep... even after only 6 hrs sleep though I feel rested...A lot of times I will wake up at 4-5:00 AM and just go ahead and lift bc I cant sleep..This diet isnt for everyone but you wont know until you try it

I've never heard of that stuff maybe I should look into it!
Yeah usually I feel pretty good even with that amount of sleep. I do have some strange energy swings though, which I've never experienced until this PSMF.

[scots40]

I've never heard of that stuff maybe I should look into it!
Yeah usually I feel pretty good even with that amount of sleep. I do have some strange energy swings though, which I've never experienced until this PSMF.

I hadn't either until he suggested it early on in the thread. I can attest that it works!

[Brad805]

Do you guys have problems with headaches?

I get headaches pretty easy and especially if I dont eat much I could see this being a problem for me.

I have had a bit of problem with a nagging headache, but I believe that it has more to do with the stim quantity and not a lack of carbs. I have not had any problems with sleeping, but I don't have too many other things (like little ones) to deal with so I guess it is easier for me.

It is very interesting how my energy level has stabilized on this plan. I thought for sure when I started that I would be drained all the time, but that has not been the case. Only once or twice I have noticed I was snapping constantly. I resorted to a PB sandwich those times and that cleared it up right away. I have been reading some of the add-calorie gang in the MFP forum, and the broscience be strong on that site.

[diesel_3]

Keep killin it, Train!

[jtrain2323]

I have had a bit of problem with a nagging headache, but I believe that it has more to do with the stim quantity and not a lack of carbs. I have not had any problems with sleeping, but I don't have too many other things (like little ones) to deal with so I guess it is easier for me.

It is very interesting how my energy level has stabilized on this plan. I thought for sure when I started that I would be drained all the time, but that has not been the case. Only once or twice I have noticed I was snapping constantly. I resorted to a PB sandwich those times and that cleared it up right away. I have been reading some of the add-calorie gang in the MFP forum, and the broscience be strong on that site.

Yea even this go areound the first 3 days seemed the worst but i;m on day 4 so i hope it lets off again a little

[jtrain2323]

Keep killin it, Train!

Thanks bro!! Im trying too...Digging that sleeve too!!