Rapid Fat Loss - PSMF Log

[DannPM]

Wow where to start. I recently got Lyle McDonald's Rapid Fat Loss Handbook. I'm following his protocol of a Protein Sparing Modified Fast (PSMF for short.)

Starting weight 181.8 lbs, fully carbed up and have eaten at or above maintenance for 3 days now. My cut I just ended was successful but I'm looking to accelerate this process and here I am (see my previous cut here http://forum.bodybuilding.com/showth...hp?t=165018681)

Age: 28 (29 later this month.)
Height: 5' 10"
Weight: 181.8 lbs
Category: Category 2
Bodyfat: 18% (Estimate.) Proper calipers coming in the mail tomorrow.
Duration: 6 Weeks
Supps: Multi, 6g Fish Oil, Potassium Salt, E/C Stack, Twinlab Forskolin

Regardless of what exactly my bodyfat percentage is, I am sure I am in the spectrum to be a category 2 dieter given the bodyfat range this includes. This means 1 'free meal' a week and one 5 hour re-feed once a week.

Protein: 186 g/day (1.25g/lb/lbm, weight training category 2)(Will be fine tuned when I use the calipers)
Fat: Minimal
Carbs: Minimal

When it gets all said and done, adding in veggies, fish oil, protein, tag-a-long carbs, etc. This should be about 1000 calories, so I will be running approximately a 1500 calorie deficit.

I will be tracking this daily as it is a rigorous diet.

[DannPM]

This weekend I have gathered some staples from Costco (I do have more things already in stock in the pantry/freezer)
Liquid Egg Whites (12 cartons or 120 eggs worth)
4 lbs. of Hake fish fillets, boneless skinless
5 lbs. Broccoli
2.5 lbs. Spinach
10 lbs. Chicken Breasts

Training as recommended by the book, is now limited to once every 3-4 days due to much impaired recovery. I have been reading and rereading this book over the last few days in preparation for this. I would highly recommend it even if you’re not doing the diet, but if you are, it is essential.

Today’s Meals:

Morning: 227g Greek yogurt with 1 scoop protein powder. 6 Fish Oil caps.
-
Lunch: 1 carton liquid egg whites (equiv. to 10 egg whites) with hot sauce and 100 grams broccoli cooked with soy sauce
-
Snack: 2 scoops protein powder shake in water
-
Dinner: 9.8 ounces Hake fish cooked with dill & anise, 90 grams Spinach

Macros:
Calories: 1028
Protein: 187g
Carbs: 34g
Fat: 16g

[DannPM]

Day 1 Stats

I just received my calipers in the mail, surprised they delivered on a holiday but glad nonetheless. I did a 3-site skinfold test with them now.

17.83% bodyfat. (My original estimate was pretty damn close.)

181.8 lbs Total Body Weight
149.4 lbs LBM
32.4 lbs Fat

[GravyVeins]

Good luck man.

[DannPM]

Weighed in at 178.4 today. Just 3.4 lbs of mostly water & glycogen dropping off.

It was a surprisingly easy day 1. Day 2 looks to be no different so far.

Fully dosed E/C stack has my appetite killed completely. Training set for tonight, full-body workout, as set forth by Lyle McDonald’s recommendations in the book.

Good luck man.

Thanks man!

[DannPM]

Day 3

Weighed in this morning 177.4 lbs. 4.4 lbs. down so far total, 1 lb. down since yesterday. The majority of this weight loss is obviously water & glycogen so far. I’m running a approx. a 1500 calorie deficit from maintenance, so really, there should be a loss of at least a pound of fat in there as well (4500 calorie cumulative deficit). I can definitely tell I’m leaner, mostly sub-cue water being shed as the cause though.

The full body workout I did last night was depleting to say the least. Followed the intermediate workout set forth by Lyle for the protocol. Strength from previous lifts still maintained and even got a little +5 lb. boost on my bicep curls. I did add one thing in addition to the book that is not mentioned, I added 14g BCAAs to my pre/intra-workout; this is the only deviation from the protocol I have implemented.

Today’s Meals:
Morning: 227g Greek yogurt + two scoops cinnamon protein powder
-
Lunch: 1 carton egg whites (~10 eggs worth) + 180g broccoli
-
Dinner: 10 ounces chicken breast + 90g spinach
-
Snacks: Celery (if needed, which it probably won’t be given how E/C has treated my appetite so far.)

Macros:
Calories: 1057
Protein: 184g
Carbs: 23g
Fat: 13g

I have one 5-hour carb refeed coming up, which I’ll probably do Friday. I also have one ‘free meal’ which I will definitely do Saturday. Wife and I will go out somewhere, I’ll be pulling for burgers. Will need to lower the E/C dose those days if I am going to do either.

So far everything is going really well.

[axxhole]

Good luck. I've been doing this same diet for a little over 2 weeks. Egg whites, chicken breast, canned tuna, broccoli, salsa, and pickles make up the majority of my food intake. I've lost 12 lbs so far, but I'm estimating that around 6 to 8 lbs of that was water/glycogen. Seems to be a solid 2.5 lbs a week. This works but is taxing.

How long do you plan to run it for?

[DannPM]

How long do you plan to run it for?

Thanks mate. 6 week tentatively, the max for category 2. I should cross into category 1 after a few weeks which changes the recommended length to 11-12 days. I'll probably end up going 4 weeks due to the category changes but it could be 5 as well, depends on how much fat is lost.

I will have to re-measure my body fat percentage every week and assess. Once I get below 15% I will run for an additional 2 weeks and transition off with a category 1 transition.

What category are you running? Cat. Two?

[axxhole]

I'm still a Cat 3 until probably until mid February - I'm 5'8, 200 and around 26% body fat right now. I figure I'll run the Cat 3 for another 2 weeks and drop into the Cat 2 after that and run that 6 weeks. Even right now I usually only take one cheat meal a week and get between 1-1.25 grams of protein per lb lbm. Personally, I find it easier to stick to this diet because it's so strict. When I did IIFYM I had a tendency to over indulge, I also like how on this diet you really learn portion control. I find that when I go to my cheat meals I'm like, "Wow, that's a lot of food."

[DannPM]

Day 4

Weigh-In
Weighed in at 175 lbs. this morning. 6.8 lbs. down so far. It will be interesting to see what I am at after my carb refeed.

Still going very strong. As restrictive as this diet is, and as low calorie as it is, it’s oddly the most tolerable deficit I’ve done. The E/C stack helps tremendously though.

Today’s Macros:
940 calories
185g protein
14g carbs
16g fat (includes fish oil)

Have my carb refeed planned for tomorrow. Going from my new weight numbers and estimated body fat at this point (17.05%) maintenance would be about 2470 calories. Carb refeed is set at 2430 calories.

On a side note, I watched a few YouTube video on how to prepare and cook chicken breasts. HUGE difference from how I did it before. They are nice and juicy and taste amazing when properly prepared flavoring with just salt.

[DannPM]

Day 5

Weigh-In
Was actually 175 lbs. as well today. I will weigh myself tomorrow after my carb re-feed just to see how much it spikes (water) and then I’m switching to weekly weigh ins like normal. I usually don’t weigh myself everyday, but if you’re doing a psmf, it is cool to see how much is lost each day at the beginning even though it’s mostly water.

Carb refeed today. 5-hour window (I’ll do 9-10am through 2-3pm). Six pack of bagels, 1 lb. ff cream cheese, protein shakes, broccoli, & spinach.

Today’s Macros

2628 Calories

413g Carbs
181g Protein
28g Fat

[DannPM]

Post-refeed. I weighed in at 177.2 today. After a day above maintenance and over 400g of carbs and 5g of sodium, while staying well hydrated, I only gained about 2.2 lbs; I expected a whole lot more. I can probably push this up higher next time. It would be nice to get a real idea how big my glycogen stores are. To bad there isn't a device to measure that!

Free meal today. Local place called BRGR (http://brgrkitchen.com/) for my 'free meal'

Looking forward to some onion straws with bbq sauce and truffle tater tots with garlic aioli. Not sure if I will be hungry enough to have a burger, we'll see, E/C stack still has my appetite killed overall. I may just have a even have beer! Ha we'll see.

Even with the free meal, should still be in a deficit for the day. We'll see how big it comes out to be once I eat.

[DannPM]

Day 7

One week down now. Feeling great. Will weigh in Wed, Thursday, or Friday morning.

Today’s Macros:
Calories 1051
Protein 184g
Carbs 27g
Fat 23g (Includes Fish Oil)

[IgboMeso]

no pics? son i am disappoint.

In 4 later.

[DannPM]

no pics? son i am disappoint.

In 4 later.

Starting pics now would be the ending pics from my cut that I did before this. Photo was 8 days prior to starting RFL.

http://forum.bodybuilding.com/showth...hp?t=165018681

[DannPM]

no pics? son i am disappoint.

In 4 later.

Pics are eight days prior to start of RFL and then tonight.

Seven Days in, Carb refeed was three days prior to tonight, 'free meal' was two. I'm carrying a little water from those days.

[cerigitts]

Awesome progress so far man !!

Just seen you've ordered the PES Select Protein, I switched to it literally today after doing some research for a decent blend of whey & casein, the stuff is amazing !!!

I've had ON casein before in the chocolate flavour, but it wasn't exactly nice, in taste, mix-ability & texture drinking, so was a bit nervous in splashing on on the PES stuff, well it's the best thing I did ! I've got the snickerdoodle, chocolate, cookies & cream, tried the first two & their amazing, got the 3rd to try later today !! I mixed both with 300ml of water and it was really nice.

Just be careful on the serving size, I used the scoop & compacted the powder into it when I scooped it from the tub, and there was almost 50g in my shaker, so glad I weighed it !! should only be around 30g per serving, so be careful.

[DannPM]

^^^ Thanks mate!

Yeah I'm very excited for the PES to come. Sooo many good reviews, not a single negative thing I've ever heard about the flavor, it seems legit all around. My order yesterday was a bunch of 2 pounders of just fun flavors. I had wanted to try PES for a while now and last night was as good of time as any to order some. The macros on the PES and Cellucor match well to the cut I’m doing.

I usually weigh out everything, and I mean everything, but I never weigh protein powder. I will actually start doing that if there is as much as 60%+ variance.

[WhatSupDudE]

Dude good luck, this chit is definitely a mind game. Doing it myself, and I just realized how much support means on this diet. Or pretty much on any diet..

Once again, good luck and do not give up

[IgboMeso]

Interesting...

Did you use Lyle's online macro calculator?

[cerigitts]

^^^ Thanks mate!

Yeah I'm very excited for the PES to come. Sooo many good reviews, not a single negative thing I've ever heard about the flavor, it seems legit all around. My order yesterday was a bunch of 2 pounders of just fun flavors. I had wanted to try PES for a while now and last night was as good of time as any to order some. The macros on the PES and Cellucor match well to the cut I’m doing.

I usually weigh out everything, and I mean everything, but I never weigh protein powder. I will actually start doing that if there is as much as 60%+ variance.

I doubt you'll be disappointing !!! really impressed with it as a blend & it has less calories per serving than the Cellucor (which I also like)

I only ever weight out my first scoop really, ON stuff says a heaped scoop, Cellucor is a level scoop, but their all different, I tend to compact the powder into the scoop & it's worked for those, but when I done it with the PES stuff it weighed too much, it's really "fluffy" so it's easy to compact it into the scoop, but that then means there's way too much in the serving.

[DannPM]

Dude good luck, this chit is definitely a mind game. Doing it myself, and I just realized how much support means on this diet. Or pretty much on any diet..

Once again, good luck and do not give up

Thanks mate!

Interesting...

Did you use Lyle's online macro calculator?

I did once. I actually just made a spreadsheet myself so I can use it at work (blocked online there)

I doubt you'll be disappointing !!! really impressed with it as a blend & it has less calories per serving than the Cellucor (which I also like)

I only ever weight out my first scoop really, ON stuff says a heaped scoop, Cellucor is a level scoop, but their all different, I tend to compact the powder into the scoop & it's worked for those, but when I done it with the PES stuff it weighed too much, it's really "fluffy" so it's easy to compact it into the scoop, but that then means there's way too much in the serving.

I do like that it is a blend as well! You’re getting me excited, it’s already shipped so I should get it soon!

[DannPM]

Day 9

Weighed in this morning, 173.8 lbs. Down 8 lbs. total, about a pound a day overall, which is in-line for the roughly the first week’s expectations per the book. A little over 1/5th done. Leaning out quite nicely, may update with pics tonight if I’m feeling it. I’m feeling extra lean today.

It’s honestly such a guessing game for body-fat percentage. I feel like unless you get a DEXA scan, you never really know. I’ve been working some numbers backwards, looking at pics, I may have started this log out at 20%. Who the hell knows.

Today’s Macros

Calories 953
Protein: 186g
Carbs: 14g
Fat: 17g (includes fish oil)

Looking Ahead

Planned my carb refeed for Friday. Lowered the total calories to approximately maintenance (vs TDEE+200 last time), still getting about 407g carbs for the day though. Six pack of Einstein plain bagels from Costco, delicious protein bars, spinach, broccoli, and fat-free Pringles…it should be quite good.

[DannPM]

Day 10

Weigh In

Weighed in at 172.8 this morning. 9 lbs. total down. I’m getting better with the calipers and I think I got an accurate reading last night at 18.3%, which would put my starting body-fat more along the lines of 19.1% 10 days ago.

Speculations & Body-Fat

I estimate 3 lbs. pure fat lost as well thus far given latest body-fat measurement…in 10 days, not too shabby. This is actually in line with the total deficit created thus far (8 days with a 1500 calorie deficit would be 3.4 lbs., counting the one refeed day and one ‘free meal’ both which had those days meeting maintenance calorie levels.)

I have 32 days left on this protocol.

Today’s Macros

Calories 877
Protein 184g
Carbs 6g
Fat 13g (includes fish oil)


Looking Ahead

Finalized the re-feed menu for tomorrow and came out with the following:

Calories 2573 (Roughly maintenance)
Carbs 407g
Protein 171g
Fat 29g
Sodium 3950mg

[cerigitts]

Bodyfat % is a mind f%^k !!

I wanted to know mine so I could figure out how aggressive I could cut without sacrificing LBM, if I use body measurements & an online calculator it has me in the 15 to 16 % range... My impedance scale also has me at this range too, I've given up trying to guess it now, i'm just going on how I look in the mirror.

Trying to cut to 180 lbs & then see where i'm at visually !!!

Has your PES stuff arrived yet ?

[1REPMORE]

Doing great so far. I love doing this diet, and I am currently on it as well. If you need any food suggestions or have any questions let me know.

[DannPM]

Bodyfat % is a mind f%^k !!

I wanted to know mine so I could figure out how aggressive I could cut without sacrificing LBM, if I use body measurements & an online calculator it has me in the 15 to 16 % range... My impedance scale also has me at this range too, I've given up trying to guess it now, i'm just going on how I look in the mirror.

Trying to cut to 180 lbs & then see where i'm at visually !!!

Has your PES stuff arrived yet ?

PES comes today!!! Via FedEx. I am doing my calipers but I take with a grain of salt. Mirror check 100% for progress recs.

The PES and Cellucor flavors I ordered will break up some monotony for sure.

Doing great so far. I love doing this diet, and I am currently on it as well. If you need any food suggestions or have any questions let me know.

thanks and good to hear man. It's actually quite easy, I love it. Fast results too. I've been getting creative with some food but still keep it rather simple.

[cerigitts]

So, verdict on the PES Select ?

[DannPM]

So, verdict on the PES Select ?

Absolutely delicious mate. The macros fit my diet perfectly and the taste is beyond amazing. On top of that it's a blend which I love. Honestly it will probably be my new standard.

Putting PES in some almond milk with a scoop of vanilla ice cream would be the most delicious shake I can imagine making. That will have to wait though.

On a different note I did eat 6 bagels today as part of my carb refeed. Those were good too People at work are boggled, you're eating 6 bagels today? lol

[cerigitts]

Awesome ! It's going to be my goto from now, the fact it's a blend, has 24g protein per serving & it's only 110 calories is mind boggling, and it really does mix well and taste amazing !!!

I'm going to try that shake with whole milk & vanilla ice cream when I start to reverse diet & clean bulk.