I'm following Lyle Mcdonald's revision of the PSMF diet in his book "Rapid Fat loss handbook", which can found on his site- www.bodyrecomposition.com
Once I get to 14-15% (as that's the cutoff) I'll begin the UD2.0 diet once again, by Lyle Mcdonald.
Start of diet: June 26th
Calories allowed a day: 1700-1900
Starting weight: 260 Bodyfat: 20%
Stats: arms: 18.5, 18 1/4
Protein intake is at around 300-350 a day.
Re-feeds occur on fridays lasting 5 hours.
Fats are taken in from: All EFA's, 6-7g's of fish oil a day.
Carbs: primarily fiber low glycemic carbs consisting of vegetables and a fiber supplement.
Workouts: are low volume, full-body workout 3x a week at 4-7 rep range. On fridays I do brazilian Jiu jitsu
Friday June 29th update- Hunger has subsided for the most part I imagine this is due to my body entering in a state of Ketosis, which is good. Sleeping is fine, working out is fine; I am buying glucose tablets tommorow so working out is better... who wants to be hypoglycemic? This calorie deficit really isn't that bad. I have Jiu-jitsu tommorow, still working out on how I should approach it with this severe calorie deficit. I think switching out glucose tablets with gatorade would be best, for the electrolyte balance and what not.
Down nearly 7 pounds in 3 days from 260 , majority of this is water and glycogen which is irrelevant to me as this isn't fat loss... but something nice to see on the scale.
Saturday June 30th
Lifting was ho-hum and BJJ was good. First day doing deadlifts again and man oh man are my traps sore. I was weak as a girly-man though! Other lifts were about the same, some stronger which was nice... endurance wasn't there. Typical signs of being depleted of glycogen. Looking flat in the mirror too, yet another sign.
Weight: 250.5-251- this is a important number due to this is the amount I weigh fully glycogen and water depleted, from here on out it will be purely fat loss. Why? Once glycogen is depleted your muscles and brain are no longer running glucose (glycogen and glucose are the preferred and primarily fuel source obtained from carbs) instead it's switched to using ketones which is found when the fat on your body is broken down.
I'm estimating actually I've netted around 2 pounds of fat loss so far also due to visual changes. Key notes: waist is smaller, muscles are showing more definition, face looks leaner.
On another note: I'm being hunted by a tick that found me on my walk with my dog Steven. I threw it off of me at the computer desk due to my phobia of them, only to have it return and crawl up my foot. Once again I threw it somewhere... it'll be back. I have this fear being in my boxers that it's going to crawl up em and latch onto my genitals.
The hunter will become the hunted. I've got my flashlight in hand with a lit cigarette.
Thread: Dyno Unfatf*cks himself