PSMF, Never cutting any other way again

[Madevilz]

You wanna shoot me a link to that FAQ brah?

https://forums.lylemcdonald.com/showthread.php?t=1970

[ItzcoolBrah]

i havent tried this but i found anything 1200- or less is just a super fast way to get lean, kept hearing that if you go that low on calories you'll actually gain weight but didnt experience that myself .

but ill be honest, everytime i go that low, i break discipline and have a huge cheat day


you guys under-stating the mental strain of it.

[Ripper908]

Only time I would try such a diet would be if i'm taking something to preserve muscle mass if you know what i mean

[Procta]

aka the Atkins diet

[Flognutz]

Only time I would try such a diet would be if i'm taking something to preserve muscle mass if you know what i mean

even then....if you gonna take that, then you take a certain thyroid hormone + EC stack and you literally melt the fat away while still been able to eat lol

[DanSDA]

From Lyle Mcdonald's FAQ

Q: Are there acceptable amounts of carbohydrates and fat per meal on The Rapid Fat Loss Handbook Plan?

A: 3-5 grams of each per meal is about the max before you're no longer doing the diet in any way shape or form. That assumes 3-4 meals/day by the way and less would be better.

But allowing small amounts (and lest we forget most foods have trace amounts already so it's easy to let things get out of hand) can allow much more food variety which may help with adherence in the long-term.

The big danger is letting small amounts here and there add up to large amounts over time.




Question: I'm confused about how many veggies I can or should eat on the diet.

In the first edition of this book, I said that rapid fat loss dieters could eat essentially
unlimited amounts of fibrous vegetables and I want to amend that slightly here by giving
readers a quick reality check. On the one hand, it’s unlikely that most are going to
consume such a massive amount of fibrous vegetables that they will contribute a huge
number of calories. But it can certainly happen. At the same time, I don’t want to put
some sort of arbitrary intake value or number since this only adds an unneeded level of
complexity to what should otherwise be a fairly simple diet. A couple of examples should
help to make my point.

Consider a light female who only be consuming 400-500 calories per day on the rapid fat
loss plan. If she went nuts with fibrous vegetables, eating several cups of the above at each
of her four meals, she might easily add over 200 calories to her diet; that would represent
nearly 50% of her daily intake, cutting her daily deficit (and fat loss) considerably.
Contrast this to a large male who might be consuming 800-1000 calories (or more), that
same vegetable intake might be absolutely fine.

My point is not that you should automatically limit your vegetable intake; I strongly
suggest you consume some at each meal to keep you full, etc. At the same time, don’t
abuse vegetables to the point that you derail the diet and reduce (or eliminate your
supposed deficit).

alrite ; ill do this for 2 weeks hopefully don't lose LBM thnx for the help.

[Retoaded]

i havent tried this but i found anything 1200- or less is just a super fast way to get lean, kept hearing that if you go that low on calories you'll actually gain weight but didnt experience that myself .

people are stupid

[Madevilz]

aka the Atkins diet

No, it's nothing like Atkins.

[Shortfuze]

Your breath and fart smells must have been awful OP.

[vsportsguy]

Modified PSMF works so much better in my opinion. Get your essential fats and proteins. ~.35g/lb fat and 1g/lb protein. Reduce carbs to as little as tolerable.

An extra 500 calories worth of fat per day will pay off in the long run. Carbs around training can be extremely beneficial as well due to increased training intensity.

[guyver79]

aka the Atkins diet

Actually nothing like it, it's low carb, low fat and low calorie.

[arn710]

Only time I would try such a diet would be if i'm taking something to preserve muscle mass if you know what i mean

aka the Atkins diet

even then....if you gonna take that, then you take a certain thyroid hormone + EC stack and you literally melt the fat away while still been able to eat lol

ignorance

Modified PSMF works so much better in my opinion. Get your essential fats and proteins. ~.35g/lb fat and 1g/lb protein. Reduce carbs to as little as tolerable.

An extra 500 calories worth of fat per day will pay off in the long run. Carbs around training can be extremely beneficial as well due to increased training intensity.

If by modified, you mean its different in every way. That's just a diet. Its not a version of PSMF. Its not even close

[The0pening]

I recently finished a 14day PSMF and my libido was shot afterwards, been on maintenance calories for a couple of weeks and its pretty much back to normal now but it took over a week to start feeling normal again.

The fat loss was rapid and noticeable literally day to day and i want to give this another run, Is there any tips for keeping libido up or is it just something you have to put up with?

[NLNFunKti0nz]

Anyone know if you can drink diet soda or energy drinks on psmf?

[A-GAME]

I lost about 10kg-22lbs in 6 weeks. Didn't lose any strength but gained about 2kg-4.4lbs back during my maintenance phase. It's not hard and you're never hungry because you eat a 5hitload of chicken and veggies. Carb up on the weekend is tough but a lot of fun if you think about your meals. It just takes some decent planning. But it's definitely worth it IMO.

Anyone know if you can drink diet soda or energy drinks on psmf?

I drank 1 can of coke zero each day.

[Anothersloth]

I may try incorporating this for a week to see if I can keep up with it on my week between the semesters. Bought a crockpot, so should be good to go.

[Wewak]

Was just planning to do this next month, how much protein is needed for around 125lbs of lean mass if you're between category 1 and 2?
And also do people here think working out full body twice a week would actually be enough??

[Thorsson7]

Does it **** with water retention? I've been doing it 3 days, went down a lot on the scale now I'm suddenly back up. Been less than 1000 cals everyday so definitely not mis-calculating.

[MarvBrah]

I've always gotten good results doing psmf or a psmf inspired diet.

When I've done it strict the first 3-4 days are brutal but after that the hunger dissipates.


I found doing it just some days helps also. I've never been able to track everything I put in my mouth.
Brb dinner with mom once a week
Brb dinner with dad once a week
Brb dinner with gf once or twice a week

Sometimes just doing this 3-4 times a week will help to just keep a cut going. I think I'm gonna hop back on this.

[SubWooferCooker]

Sometimes just doing this 3-4 times a week will help to just keep a cut going. I think I'm gonna hop back on this.

This is also a great approach, If your maintenance is 2500 or above a single day of PSMF will give you a solid 3 days worth of a 500 calorie deficit.

I take the approach of going for as long as i can before i start to feel like crap or feel the onset of extreme cravings, Then eat at maintenance for a day or two to nip cravings in the bud and get going again. Sometimes i can go for long periods no problem, ie 7 days before a refeed. All depends how i feel and how motivated i am at the time and also what bodyfat % i am, I always incorporate PSMF into my cutting phases.

I love PSMF for short periods, 2 weeks max because longer than that it really dose start to mess with your hormones, The longest i went was 5 weeks when i was closer to 20% body fat with weekly refeeds, libido was shot and it took a number of weeks for it to start to come back. Short periods this works wonder's though and its not long enough to wreck your hormones. Once you have done a few PSMF's you become more in tune with your body and you learn to know when its time to stick with it or take a break.

A modified version with a higher fat intake is very appealing to me tho, I think it could counteract a lot of the hormonal changes and might make it easier to stick with long term while still being in a large deficit.

[arn710]

Anyone know if you can drink diet soda or energy drinks on psmf?

No problem

Was just planning to do this next month, how much protein is needed for around 125lbs of lean mass if you're between category 1 and 2?
And also do people here think working out full body twice a week would actually be enough??

250g min

Does it **** with water retention? I've been doing it 3 days, went down a lot on the scale now I'm suddenly back up. Been less than 1000 cals everyday so definitely not mis-calculating.

Very common. Its frustrating as hell. You're suffering your ass off and the scale isn't moving. You'll see a big drop around the 1 week mark

Stick with it brah

[Thorsson7]

Very common. Its frustrating as hell. You're suffering your ass off and the scale isn't moving. You'll see a big drop around the 1 week mark

Stick with it brah

Thanks brah, it's definitely going better now; The first few days were horrific but it's getting much better now and getting leaner daily.

[cacad]

Would never do this. Would end up with lots muscle loss ,feel like sht.
Best way to cut is long term, Im thinking first: same calories but add cardio 2-3x a week.
Then slowly start lowering carbs say 50g a week of rice or w.e source you eat. So say Im now at 500g, it would take 10 weeks to cut carbs low as possible, also refeed days might be needed not sure ,thats my plan for this summer cut.

[SubWooferCooker]

Would never do this. Would end up with lots muscle loss ,

based on what evidence other than pre conceived notions?


This was 5 weeks of psmf, does it look like LOTS of muscle loss? 4 months worth of cutting 1lb per week done in 5 weeks leaving you basically 3 months to continue building muscle while you would other wise still be cutting.

[Arkileon]

Would never do this. Would end up with lots muscle loss ,feel like sht.

it was literally made to avoid this lmao

[tats27]

You sure went through an awful lot of work and trouble cutting @ 170 lbs. Doesn't really seem worth it if you're not bulking in the first place.

[scudda]

-30g carbs

-30g fats

-2g/lbm of protein for preserving muscle mass

[Pungiish]

-30g carbs

-30g fats

-2g/lbm of protein for preserving muscle mass

Isnt 2g/lbm a bit too much?

[Scarrdbutsmartr]

One of my dads friends is a Urologist and has a huge offshore fishing boat. The name of the boat is "The Atkins". His bread and butter are kidney stones. A significant portion of his patients are from people who use excessively high protein diets. In addition anytime a new high protein fad diet comes out he sees a huge spike in new patients.

You may not get a kidney stone right away but going on these types of diets is a great way to start the formation of a kidney stone that you will deal with a couple of years down the road....and yes even short duration diets of a month can cause kidney stones, ask me how I know.


Your future OP...

[arn710]

-30g carbs

-30g fats

-2g/lbm of protein for preserving muscle mass

All carbs and fats should be trace amounts. Carbs coming from green veg and fiber. A small amount of fats from supplemental EFAs

Go read Lyle McDonald's Rapid Fat Loss Handbook