42 day psmf cut

**jtwlson1** · 05-20-2013, 07:11 AM

Protocol:
Preworkout: protein shake (2 scoops ON gold standard)
Post workout: 100g of protein from chicken, broccoli
last meal: 50g of protein from chicken or fish, broccoli

Other supps: fish oil, multi

Will be refeeding on day 14 and day 28 during my last two meals of the day. Both refeed days will be clean, no junk.

I will get an accurate weight at the gym this afternoon as well as a starting picture

**jtwlson1** · 05-21-2013, 06:42 AM

Day 1

Food:
2 scoops of whey
1 scoop of assault
12oz of chicken
2 cups of broccoli

Fat: 12g
carbs: 33g ( dropping assault)
Protein: 141g

Really bad day for food, worked 16 hours and worked out left me no time to eat. Will be better tomorrow.

Workout:
Leg extension
Squats
Leg press
sldl w/ DB
calf raises

No cardio

Weight 231.0

**jtwlson1** · 05-21-2013, 04:50 PM

Day 2:

Food:
2 cups of broccoli
5 carrots
2 scoops of whey
2 tableapoons of low fat ranch
Mr. Hyde preworkout
7oz fillet
7ioz salmon
Side salad no croutons with Italian
1 cup fresh green beans

Macros
fat: 60g
carbs: less than 20g
protein: 177g

Workout:
Bi cable curl machine
hammer curls
standing ez bar curls
Tri kick backs
Tri extensions
Tri pulldowns w/ rope
crunches on a machine

Cardio: 15min on elliptical

Weight: 228.6

**jtwlson1** · 05-22-2013, 10:42 PM

Day 3:

Food:
2 scoops of whey
1.5 cups of broccoli
5 carrots
Mr. Hyde
8oz grilled chicken
8oz 96/4 ground beef
1.5 cups broccoli
2 slices fat free American cheese

Macros:
24g of fat
Under 30g of carbs
168g of protein ( to low)

Workout:
Machine side laterals
Behind the back cable side laterals
Db front laterals
Db side laterals
Hammerstrength shoulder presses
Fb rear laterals
Machine reverse flys

Cardio:
15 min HITT on stationary bike

Weight: 228.2

**jtwlson1** · 05-23-2013, 06:40 PM

Day 4

Food:

2 scoops of whey
8 oz chicken
2 cups of lettuce
1 oz of mozzarella
6.5 oz beef jerky
5 suger free candies ( no net carbs, no fat)

Workout
off day

Really starting to feel it now, staying strong though.

**Phily4321** · 05-23-2013, 06:43 PM

Hang in there op, just think of your body at day 42

**jtwlson1** · 05-23-2013, 08:42 PM

I can't wait! 42 days isn't all that long so I know I can keep it up. Really looking forward to the reload days though.

**93east** · 05-24-2013, 12:26 AM

Good luck buddy! I'm on day 5 of a 4 week psmf. The thought of results at the end of it pushes me to keep consistent
We got this man!

**jtwlson1** · 05-24-2013, 06:51 AM

Awesome man! Keep it going!

The only side I'm really feeling this morning is a huge headache. I've read that's pretty normal though so I'm not worried about it. I'm drinking massive amounts of water like is recommended. Back day today at the gym and going to do some HITT too. Hunger hasn't been an issue yet so that's good! Looking forward to weighing in later today. All of my weigh ins are postworkout.

**jtwlson1** · 05-24-2013, 02:35 PM

Day 5

Food:
3 scoops of whey
2 6oz carbmaster yogurts
16 oz 99% lean ground turkey
1.5 cups of broccoli
2 slices fat free American

Macros:
Fat 14g
Carbs 29g
Protein 208g

Workout:
Deadlift
Deadlifts w/ 3 shrugs at the top of each rep
lat pull down
Antonie style rows with t-bar
seated cable rows

Was planning on doing cardio but.after my workout I was completely drained. Had a hard time walking out of the gym haha

Weight: 226.0

**jtwlson1** · 05-25-2013, 09:17 AM

Day 6

Food:
24oz chicken*
3 carbmasters
2 scoops of whey
A few pieces of sugar free candies (no net carbs no fat)

* last night went to a bar to watch the grizzlies play. Looked through their menu and figured wings were going to be the best option, no sauce no nothing. Wings came out and theybwere breaded... did my best to pick all the breading and skin off and only eat the meat. Besides this, I've been doing great!

Workout:

Early chest day

Flat DB bench presses
flat hs presses
Machine flys
Wide grip hs presses
Low Cable flys
Incline hs presses

Cardio
1/15/mile per lap track

22 laps (2 walking 2 sprinting)

Weight: 225.8 (was hoping for a little more but I think it has something to do with me weighing in a lot earlier than usual)

**jtwlson1** · 05-26-2013, 09:01 PM

Day 7

Food:
8oz beef jerky
16oz tuna
4 tablespoons light ranch

Macros:
25g fat
30gand carbs
238g protein

Workout:
Off

**Edwared001** · 05-27-2013, 07:07 AM

Good luck bro,

**jtwlson1** · 05-27-2013, 11:32 AM

Day 8

Food:
4oz beef jersey
12 oz grilled chicken
1oz hot sauce
2no scoops of whey

Workout:
Hammer curls
cable curls with rope
Ez bar curls
Tri pushdown with rope
Single arm Tri extensions
overhead Tri extensions with rope

Cardio:
120 min on treadmill at 3.0 MPH average

Weight: 224.0

**jtwlson1** · 05-28-2013, 03:35 PM

Day 9

Food:
2scoops of whey
4 grilled chicken breasts
side salad( no croutons, no dressing, no tomato)

Workout:
Squats
angled squat machine
Leg press
leg extension
leg curls

Weight:
224.2

I worked out a little later than usual today and have already hit my 2 gallons of water goal for today so I'm going to attribute no weight loss to those factors. Had a great workout today though and am about to go play golf! Have had a headache for most of the day but I'm not sure what the cause of it is.

**AWillis** · 05-28-2013, 04:14 PM

good luck man. doing well. read the book again to remember what you can eat. i'm pretty sure lyle said carrots aren't on the list for this diet. might be wrong though.

**jtwlson1** · 05-28-2013, 09:07 PM

You are correct, carrots are not on the list. That's why I have eaten so few of them. I had them at the house and was trying to get through them without going overboard. They are gone now so all is well. Thanks!

**scrface744** · 05-29-2013, 07:18 AM

Originally Posted by jtwlson1

You are correct, carrots are not on the list. That's why I have eaten so few of them. I had them at the house and was trying to get through them without going overboard. They are gone now so all is well. Thanks!

What book are you going off?

Nevermind reread the title....I guess that's RFL right

**wings_unhinged** · 05-29-2013, 09:20 AM

Good luck! Following your progress for info and inspiration.

**jtwlson1** · 05-29-2013, 02:22 PM

Yes, the book were talking about is RFL. Thanks for the motivation guys!

Day 10:
Food:
Soon

Workout :
DB shoulder press
side lateral machine
DB side laterals
DB front laterals
behind the back cable laterals
DB rear laterals
hanging leg lifts

Weight: 222.8lbs

**jtwlson1** · 05-30-2013, 08:37 PM

Day11

17.6 oz tuna
2 tablespoons light ranch

Workout
offday

Wasn't feeling to great today, didn't feel like eating anything but forced myself to eat the tuna. Gotta keep my gains!

**jtwlson1** · 05-31-2013, 09:07 PM

Day 12

Food:

12oz of chicken
12oz of beef
10 stalks of asparagus

Workout:

Another off day, not by choice, worked from 6am to 10 pm

**jtwlson1** · 06-01-2013, 10:30 AM

Day 13

Food:
18oz grilled chicken
6oz carbmasters

Workout:

Deadlifts
Lat extensions (?)
Close grip lat pull down
Hammer strength high rows
hammer strength ISO lateral rows
Shrugs

Weight: 221.8

**jtwlson1** · 06-02-2013, 10:44 AM

day 14 (carb up day!)

Edit*
So, normally I don't work on Sundays. I happened to work 14 hours yesterday and my boss felt bad because he knew it was my Carb up day so he made dinner. Then I got home and my girlfriend made cupcakes because she knew it was my Carb up day swell. That just means that I didn't eat anything I had planned to eat today. Pretty much ate like crap but I didn't cook any of it and the two people that did cooked specifically for me so I didn't want to turn then down.

food:
3 scoops of whey
2 hot dogs with white bun
3/4 cup baked beans
1 cup pasta salad
a hand full of fried pickles
1 chocolate cupcake
1/2 pint of ice cream

more later

Workout:
cable flys
flat DB presses
Flat HS presses
incline DB presses
Wide grip HS presses

no cardio

Notes

really ready to carb up later on today, will have a bit of sugar, whole wheat, high protein, moderate fats.

**jtwlson1** · 06-02-2013, 11:11 AM

2 week progress pictures:

**AWillis** · 06-02-2013, 04:41 PM

side by side OP of before and so far. stick with it. sounds like you have lost 7lbs or so. i am sure you'll start to see real noticeable results as time goes on.

how are the energy levels?

**jtwlson1** · 06-02-2013, 09:30 PM

Originally Posted by AWillis

side by side OP of before and so far. stick with it. sounds like you have lost 7lbs or so. i am sure you'll start to see real noticeable results as time goes on.

how are the energy levels?

Weight was 221.0 at the gym this morning, down 10lbsthere since day one. I can see a lot of changes in my body, just hard to take pictures.

As far as energy goes, I felt great after a few days. Energy levels were high once my body got use to being Carb depleted.

**jtwlson1** · 06-04-2013, 03:43 AM

Day 15:

Food:
9oz carbmaster
4 scoops protein
4 oz sugar free cool whip

Made protein fluff for food today because I have the flu. Throat hurts to swallow anything so I tried to eat something that would be easy on my throat.

Workout:
Sick

**jtwlson1** · 06-05-2013, 08:02 AM

Day 16

Food:
18oz oven roasted chicken breast

Workout:
None, still have the flu.

**jtwlson1** · 06-06-2013, 06:04 AM

Day 17

Food:
6 turkey low fat hot dogs
6oz chicken
3oz andouie sausage
4oz lean ground beef

Workout:
Still sick but feeling a lot better. Arm day tomorrow!

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