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  1. #421
    Registered User Hancock1994's Avatar
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    Originally Posted by IH8RICE View Post
    You're a category 1? Might be why we are getting our wires crossed. I'm a 2 still so my refeeds are only once a week in a five hour period.

    I'm getting my numbers from lyles book. If you're working out while on the diet, he suggest 3 grams of carbs per lbm, your same amount of protein , and up to 50 grams of fat. Fat contains 9 calories per gram while carbs and protein contain 4 calories per.

    I am basing this off the fact that your AVI looks to make you a category 2 and not a 1.
    In the refeed section on page 46, he doesn't give those numbers for LBM, he only says high carbs.

    Though that avi is old, I'm aware I'm a cat 2.
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  2. #422
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    Originally Posted by Hancock1994 View Post
    In the refeed section on page 46, he doesn't give those numbers for LBM, he only says high carbs.

    Though that avi is old, I'm aware I'm a cat 2.
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  3. #423
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    Fifteen pages and only two actual proofs of progress? Not sure if srs.
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  4. #424
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    I honestly feel so sorry for you brahs who didn't start cutting earlier and now seem to be in "panic mode". My diet was not nearly this severe and it was still fkn miserable. Stay safe.
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  5. #425
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    So day 2, weighed in at 184, that's 4lbs, aware the majority is water.

    Lunch is a 70G protein shake half casein half whey. Then dinner is vegetables and lean meats. Feeling good, was able to have sex last night, but felt pretty warn out after.

    I still feel good though, cleaned the house, booked tickets for some leave. Feel accomplshed.
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  6. #426
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    how many cals do my bed sheets have? Note: I am only chewing them.
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    Originally Posted by Pungiish View Post
    how many cals do my bed sheets have? Note: I am only chewing them.
    Lol
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  8. #428
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    [QUOTE=IH8RICE;1504152991]Lol[/QUOTE
    Jk, it's getting easy again. Im just studying late and waking up early
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  9. #429
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    [QUOTE=Pungiish;1504154051]
    Originally Posted by IH8RICE View Post
    Lol[/QUOTE
    Jk, it's getting easy again. Im just studying late and waking up early
    Feels. I just woke up and now I'm up. Stomach growling like crazy. Morning workout today with a progress pic coming and it's cheat meal day hnnng.
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  10. #430
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    Day 9. 2 more days then I'll have a refeed and go for another cycle. Lost about 3-4 kg so far. I don't really get hungry on this diet and neither do I feel different.

    Next cycle will be fueled by shakes, hitting 200 g of protein with lean foods is fukin hard and expensive.
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  11. #431
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    Originally Posted by Brophet View Post
    Day 9. 2 more days then I'll have a refeed and go for another cycle. Lost about 3-4 kg so far. I don't really get hungry on this diet and neither do I feel different.

    Next cycle will be fueled by shakes, hitting 200 g of protein with lean foods is fukin hard and expensive.
    Drink a protein shake, other than Lyle stating it himself and other studies, a mixture of whey and casein is goat.
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  12. #432
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    Originally Posted by Brophet View Post
    Day 9. 2 more days then I'll have a refeed and go for another cycle. Lost about 3-4 kg so far. I don't really get hungry on this diet and neither do I feel different.

    Next cycle will be fueled by shakes, hitting 200 g of protein with lean foods is fukin hard and expensive.
    It won't last forever, and just think of the benefits.

    I might add that you try and avoid the scale for the duration. It can seriously mess with your head.
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  13. #433
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    Originally Posted by KRANE View Post
    Fifteen pages and only two actual proofs of progress? Not sure if srs.
    Have you never seen people eating in a caloric deficit and losing weight? How is this any different?

    Originally Posted by Brophet View Post
    Day 9. 2 more days then I'll have a refeed and go for another cycle. Lost about 3-4 kg so far. I don't really get hungry on this diet and neither do I feel different.

    Next cycle will be fueled by shakes, hitting 200 g of protein with lean foods is fukin hard and expensive.
    Why so much protein?
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  14. #434
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    Originally Posted by Bonnappe View Post
    Have you never seen people eating in a caloric deficit and losing weight? How is this any different?


    Why so much protein?
    You're supposed to eat this much prots when you've got actual lbm.
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  15. #435
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    Originally Posted by Pungiish View Post
    You're supposed to eat this much prots when you've got actual lbm.
    This. My ****ing range to eat is 225g-300g of protein. ****. Just trying to plan this out is going to be bitch. I'm definitely going to have to pick up some casein for some casein/whey and fat free milk shakes. Pretty sure fat free dairy was permitted but going to go back and check to verify.
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  16. #436
    Proud dad IH8RICE's Avatar
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    Originally Posted by KRANE View Post
    It won't last forever, and just think of the benefits.

    I might add that you try and avoid the scale for the duration. It can seriously mess with your head.
    Yeh no ****. Stupidly did it this morning and realized I didn't lose any weight plus it's a cheat meal today. Won't look at it again for the next four week until I finish.
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  17. #437
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    Originally Posted by PeteJonesHTX View Post
    I honestly feel so sorry for you brahs who didn't start cutting earlier and now seem to be in "panic mode". My diet was not nearly this severe and it was still fkn miserable. Stay safe.
    We do it because we don't want to cut for months, and there is 0 evidence it accelerates any LBM loss over a slow diet. But yea at this point its probably mostly panic being mid-may.
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  18. #438
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    is it just me or has PSMF only recently been getting more attention? lol ive done it while cutting before i even knew there was a name for it, ide rather cut hard and short than long and slow. My first cut was 8 months long LOL aint nobody got time for that.

    edit: do any of you guys couple this with a ECA stack?
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  19. #439
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    like i mentioned in an above post, i'd like to give this a shot once i have a good 6-8 week window where i'm not too busy. i'd like to be prepared before so i can jump right in once said window opens. i was thinking:

    i am 5'10, weigh 182 pounds, and lift 5x a week
    i'd probably go with 200-225g protein daily for 800-900 cals per day
    i make lots of stews so i would eat lots of cabbage, green beans, peppers, broc****, asparagus, and spinach every day, but would still supplement with a mineral/vitamin supp
    i'd plan on doing PSMF for a full 2 weeks before breaking for a refeed meal. i've seen one miscer who had great results would go to an all you can eat asian buffet. i may do something similar or stay in and just eat a stack of buckwheat pancakes or a bunch of whole wheat pasta, bread, or yams.
    no cardio at all, but plan on keeping my 5x morning a week weight training routine. i may not try to break PR's here and may not go to failure on all lifts
    i would make lots of tea and coffee, but only drink caffeine in the mornings. i've become quite sensitive to caffeine lately. i may drink decaf during the day and drink around 5L of water daily.
    try and sleep 8+ hours per night
    i have enough to keep me distracted so i shouldn't be sitting there thinking about eating all day

    does this look appropriate? am i missing anything integral? i've not read the book.
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  20. #440
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    Originally Posted by Jammer02xd View Post
    This. My ****ing range to eat is 225g-300g of protein. ****. Just trying to plan this out is going to be bitch. I'm definitely going to have to pick up some casein for some casein/whey and fat free milk shakes. Pretty sure fat free dairy was permitted but going to go back and check to verify.
    Even fat free milk has too many carbs for this diet unfortunately.
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  21. #441
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    Originally Posted by Pungiish View Post
    You're supposed to eat this much prots when you've got actual lbm.
    I just stick to 100-120g range
    Originally Posted by cncman View Post
    We do it because we don't want to cut for months, and there is 0 evidence it accelerates any LBM loss over a slow diet. But yea at this point its probably mostly panic being mid-may.
    This x 666 , cutting isn't fun so why do it slow when you can do it faster?
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    Originally Posted by Bonnappe View Post
    I just stick to 100-120g range

    This x 666 , cutting isn't fun so why do it slow when you can do it faster?
    That's just right for you, because you have around 50lbm
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  23. #443
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    Originally Posted by PeteJonesHTX View Post
    I honestly feel so sorry for you brahs who didn't start cutting earlier and now seem to be in "panic mode". My diet was not nearly this severe and it was still fkn miserable. Stay safe.
    For me, it's not about panic mode. I've been cutting for 5 weeks so far and still steadily losing. I just want to speed the process up a little bit. Intending to run psmf for the 12 day duration then switch to a maintenance diet for a bit. If I get where I want at that point, I'll stick to maintenance and if not I'll return to my slow cut.

    Originally Posted by IH8RICE View Post
    Even fat free milk has too many carbs for this diet unfortunately.
    I went back and checked and you're right
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    Originally Posted by Pungiish View Post
    That's just right for you, because you have around 50lbm
    Good, doing it right then
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    Originally Posted by IH8RICE View Post
    Even fat free milk has too many carbs for this diet unfortunately.
    Yea I had a glass of 2% with my whey yesterday. 12g carbs, but its a one time thing.

    I found some almond milk at whole foods with 70 calories, 10g protons, and 2g carbs.

    Day 3 today - feeling much better than the first two times I tried this diet.
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    Originally Posted by TugOfPeace View Post
    Yea I had a glass of 2% with my whey yesterday. 12g carbs, but its a one time thing.

    I found some almond milk at whole foods with 70 calories, 10g protons, and 2g carbs.

    Day 3 today - feeling much better than the first two times I tried this diet.
    How's fat on it though? Supposed to keep fat under 20g as well if I'm not mistaken.
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    Here's my two week shot


    I'm not very photogenic nor do I pose at angles for the best shot. I forgot to take a before photo but use my progress photos for the 2k15 transformation in my body space for reference except add several bf% points.
    I went from 177.8 to 169.4 as of this morning.

    In 4 PF
    Inb4 the unwary guy behind me trying to get in the photo
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    Originally Posted by Jammer02xd View Post
    How's fat on it though? Supposed to keep fat under 20g as well if I'm not mistaken.
    1.5g I think. Negligible
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    Originally Posted by KRANE View Post
    Fifteen pages and only two actual proofs of progress? Not sure if srs.
    i literally came ITT to post this

    its been a month. are you guys jokesters or are you serious
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    Originally Posted by TugOfPeace View Post
    1.5g I think. Negligible
    Need to get on that almond milk time. It's expensive though. Im on day 5 and not really hungry anymore. I mean i could definitely smash some food down right now, im just not starving. I can feel my empty stomach though lol.
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