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Thread: PSMF Log V1.0

  1. #1
    Registered User n4pst3rCOD's Avatar
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    PSMF Log V1.0

    This is my 3rd PSMF diet. The previous two cycles went good in terms of result. Ok here is my plan.

    I will be consuming like 900-1000 kcals with a minimum of 200gm of protein.
    My diet will consist of a post workout shake and chicken breasts on the most parts. Will try to include other lean meat sources.

    I will be Lifting 4 times a week with a modified P/P/L training routine and a HIIT day. Hope to get down to 205-210 at the end of this month.

    Weight as of 8/1/2015: 220lbs





    Photos for today attached. I will try to post photos on a weekly basis.
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  2. #2
    happy NoCarbsNoSugar's Avatar
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    I'll be following your log.
    Best of luck to you.

    Nice face shot
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  3. #3
    Registered User n4pst3rCOD's Avatar
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    Originally Posted by NoCarbsNoSugar View Post
    I'll be following your log.
    Best of luck to you.

    Nice face shot
    What can i say, i have always been creative. lol

    EDIT: Subscribed to you YouTube channel \m/
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  4. #4
    happy NoCarbsNoSugar's Avatar
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    ya, that was creative indeed

    thanks for the subscription
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  5. #5
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    Day 1

    8/1/2015 - 221.3 (Had too much carbs yesterday)

    Felt energized when i woke up. Must be the high amount of carbs i had yesterday.
    I planned a 7-8 km walk with a friend and i am waiting for him to show up. Today is sunday and i dont have a gym session today so i am going to try to stay as much active as possible.

    Update: Couldn't make it for a walk in the morning, Will try to have it in the evening. Had 500 grams of chicken breast with a whey protein shake. Feeling full (almost) and i have brought a bottle of multi vitamins which should help me going through it.

    I have planned grilled chicken breasts for dinner and 2 shakes between lunch and dinner. I will update on how it goes.

    Update 2: Went out for a walk and before it i had a shake. Brought 300 grams of chicken breast along the way and 2 pieces of liver. Will have to keep an eye on my fat intake. Pan fried the liver with some oil.



    Total kcals: 1,339
    Macros: 9g carbs, 25g fats, 257g protein
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    Last edited by n4pst3rCOD; 08-02-2015 at 09:20 AM.
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  6. #6
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    Day 2
    8/1/2015 - 221.3 lbs
    8/1/2015 - 220 lbs (-1.3)


    8:00 am : Woke up with a good 8 hours sleep. No weakness or tiredness. Also brought 400 grams of chicken and packed it for lunch which will be around 2:30 pm. I will have a whey protein shake and a multi for breakfast. I will be working out at around 5:00 pm and eagerly waiting to see if there is any change in my strength. I will be preforming a pull routine today which will also have squats with light weight.

    11:00 am: Feeling fresh and good. Coffee stalls at my company are now offering sweetened almond milk from today which i desperately want to try but i will stick to the diet. So far, everything is good and no keto flu (every time is do a low carb diet it happens!!).

    1:30 pm: Really feeling low in terms of energy. My body is asking me to have something sugary but i am still controlling my thirst for sweetness. Eating small portion from my lunch right now and watching some motivational videos on YouTube. Hope it helps. Also, i am feeling thirsty like i havnt had water from last few days. I mean i am drinking 1 litre in an hour. I have had around 4 litres from the morning and still feeling thirsty.

    3:15 pm: Just came back from lunch. Feeling better now but i have some headache and a little increase in body temperature. Not sure but looks like keto flu.

    4:45 pm: I was doing a off cycle for caffeine from last 5 weeks but it seems i need some coffee once in a while to suppress my appetite. Took 4 shots of espresso and what i can think of now in only Deadlifts. yay

    9:15 pm: had an killer workout. I think caffeine worked well.

    Deadlift:
    275x3x8
    330x2x2

    Brought 500 grams of chicken breast and 5 eggs along. Will only consume egg whites. Weighed myself before workout and it was 218lbs.

    Total kcals: 1,284
    Macros: 10g carbs, 13g fats, 269g protein
    Last edited by n4pst3rCOD; 08-03-2015 at 11:05 PM.
    My PSMF log: http://forum.bodybuilding.com/showthread.php?t=168884103

    Weight loss so far on PSMF (RFL)

    07/09/2015: 232 lbs
    Week 1: 223.0 (-09.0)
    Week 2: 217.0 (-15.0)
    Week 3: 215.3 (-16.7)
    Week 4: 222.6 (-09.4)
    05/10/2015: 217.7 (-14.3)
    06/10/2015: 213.5 (-18.5)
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  7. #7
    ***Keto4life*** cherrygarcia80's Avatar
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    I'm on keto myself, have been for about 3 months and it has really helped *me*...one thing that might help with keto flu (in case you aren't doing so already) is getting enough electrolytes ie sodium, potassium and magnesium as the body will be flushing these out at a higher rate because of the diuretic effect of ketosis. At least your drinking loads of water so that's great.

    Wishing you all the best
    =================
    Total weight lost: 128 lbs
    =================

    Starting weight: 378 lbs
    Current weight: 250 lbs

    ******* 4 years on keto so far - keto4life!!! ***************

    my fat loss log: http://forum.bodybuilding.com/showthread.php?t=166528931
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  8. #8
    Registered User n4pst3rCOD's Avatar
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    n4pst3rCOD is offline
    Originally Posted by cherrygarcia80 View Post
    I'm on keto myself, have been for about 3 months and it has really helped *me*...one thing that might help with keto flu (in case you aren't doing so already) is getting enough electrolytes ie sodium, potassium and magnesium as the body will be flushing these out at a higher rate because of the diuretic effect of ketosis. At least your drinking loads of water so that's great.

    Wishing you all the best
    I ordered some supps for electrolytes a week ago and today i received a regret mail saying the stock is out. I have doubled my multivitamins from now. Hope it helps and thanks for your input, i really appreciate.
    My PSMF log: http://forum.bodybuilding.com/showthread.php?t=168884103

    Weight loss so far on PSMF (RFL)

    07/09/2015: 232 lbs
    Week 1: 223.0 (-09.0)
    Week 2: 217.0 (-15.0)
    Week 3: 215.3 (-16.7)
    Week 4: 222.6 (-09.4)
    05/10/2015: 217.7 (-14.3)
    06/10/2015: 213.5 (-18.5)
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  9. #9
    Registered User n4pst3rCOD's Avatar
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    Day 3
    8/1/2015 - 221.3 lbs
    8/2/2015 - 220 lbs (-1.3)
    8/3/2015 - 219.2 lbs (-2.2)


    10:00 am: Had a good 9 hour sleep and feeling better than i was earlier. I had some night sweats that were enough to wake me up in the middle of the night once but overall i think i was being paranoid about the keto flu as my body temp seems normal. Drank a protein shake on the way to work and had 1 serving of multi vitamins. Lets see how the day go.

    12:30 pm: Feeling good till now. Ate a little from my lunch (chicken breast) and a little pain in my quads (deadlifts yesderday). Overall no fatigue or headaches but i can feel a little spike my body temperature. I am planning of getting a shot of espresso in an hour but dont want to build tolerance to caffeine this soon on my diet. Caffeine is what keeps me going. I am currently trying to find my sweet spot for caffeine dosage before workout.

    3:30 pm: Had some shredded chicken and it tastes so good even when cold (didnt warm it in a microwave). Took an espresso shot before it (the one is was talking about earlier) and going to take 4 more shots before i hit the gym. I will be doing push movements today and will be emphasizing on presses (chest/shoulders).

    9:10 pm: Again a very good workout, also i felt dizzy after completing sets but this happened only 3-4 times. Going to keep an eye on electrolytes from now. Before workout weight was 217lbs.

    Bench: 175x3x5 and 210x5x5 (spot)
    Shoulder press 120x4x5





    Total kcals: 1,254
    Macros: 13g carbs, 13g fats, 259g protein
    Last edited by n4pst3rCOD; 08-04-2015 at 10:05 PM.
    My PSMF log: http://forum.bodybuilding.com/showthread.php?t=168884103

    Weight loss so far on PSMF (RFL)

    07/09/2015: 232 lbs
    Week 1: 223.0 (-09.0)
    Week 2: 217.0 (-15.0)
    Week 3: 215.3 (-16.7)
    Week 4: 222.6 (-09.4)
    05/10/2015: 217.7 (-14.3)
    06/10/2015: 213.5 (-18.5)
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  10. #10
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    Day 4
    8/1/2015 - 221.3 lbs
    8/2/2015 - 220 lbs (-1.3)
    8/3/2015 - 219.2 lbs (-2.2)
    8/4/2015 - 220 lbs (-1.3)


    9:30 am: No night sweats today although i woke up once but that was just to pee. I felt really dehydrated upon waking up in the middle of the night and had to drink like 1 liter of water to control my thirst. Maybe i am turning into a vampire who feeds on water, but who knows. Overall slept pretty good. Went down and brought some eggs and 400gm of chicken breast. Ate 3 egg whites and had a protein shake with 1 serving of multi vitamins.

    Meal #1 Breakfast

    kcals: 188
    Macros: 5g carbs, 3g fats, 36g protein


    12:00 pm: Went to the gym for a weight check in and i am surprised the scale was at 220 lbs. This could be because i had a glass full of salt (4 tsp) and water yesterday night. Feeling a bit demotivated but i am not gonna give up in just 4 days. To be honest this diet is really hard in mental aspects. Hoping to be at around 215 lbs by next Monday. Feeling a little hungry so i took a protein shake and now i am feeling better.

    Meal #2 Afternoon snacking

    kcals: 134
    Macros: 4g carbs, 2g fats, 25g protein



    2:10 pm: I usually plan on eating lunch at around 3, but out of hunger i did it an hour before. Feeling kinda full now. No headaches or body temperature increase. I will say my body is adapting the diet now. Will have a shot of espresso in 45 mins in case i feel hungry again. Also i will go down to 3 shots of espresso rather than 4 to check if i really need 4 shots or not for workout. Today is my cardio session with abs, sides and 5 sets of cleans. I will try HIIT but i am not sure whether i will be able to do it or not. Lets see how it goes.


    Meal #3 Lunch

    kcals: 423
    Macros: 0g carbs, 4g fats, 92g protein


    8:40 pm: Workout didnt go as i expected. Maybe cardio is not my thing. I did some cleans and triceps. Only 2 shots of espresso today and i the energy amount was tremendous. Maybe i now know the starting point now. Going to have 400gm of chicken breast and same amount of spinach. Nothing else to log i believe.

    Meal #4 Post Workout

    kcals: 134
    Macros: 4g carbs, 2g fats, 25g protein


    Meal #5 Dinner

    kcals: 511
    Macros: 14g carbs,5 g fats, 104g protein


    Total kcals: 1,390
    Macros: 28g carbs, 15g fats, 281g protein
    Last edited by n4pst3rCOD; 08-06-2015 at 02:54 AM.
    My PSMF log: http://forum.bodybuilding.com/showthread.php?t=168884103

    Weight loss so far on PSMF (RFL)

    07/09/2015: 232 lbs
    Week 1: 223.0 (-09.0)
    Week 2: 217.0 (-15.0)
    Week 3: 215.3 (-16.7)
    Week 4: 222.6 (-09.4)
    05/10/2015: 217.7 (-14.3)
    06/10/2015: 213.5 (-18.5)
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  11. #11
    Siberian Express Sarumyan's Avatar
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    Same diet, so in the same shoes right now, good luck mate.
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  12. #12
    Registered User n4pst3rCOD's Avatar
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    Originally Posted by Sarumyan View Post
    Same diet, so in the same shoes right now, good luck mate.
    Thanks bro. I do not have the PSMF book (RFL) but have done research from internet as much as possible. Do you think i should lower my cals or protein?
    My PSMF log: http://forum.bodybuilding.com/showthread.php?t=168884103

    Weight loss so far on PSMF (RFL)

    07/09/2015: 232 lbs
    Week 1: 223.0 (-09.0)
    Week 2: 217.0 (-15.0)
    Week 3: 215.3 (-16.7)
    Week 4: 222.6 (-09.4)
    05/10/2015: 217.7 (-14.3)
    06/10/2015: 213.5 (-18.5)
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    Day 5
    8/1/2015 - 221.3 lbs
    8/2/2015 - 220 lbs (-1.3)
    8/3/2015 - 219.2 lbs (-2.2)
    8/4/2015 - 220 lbs (-1.3)
    8/5/2015 - 219 lbs


    7:20 am: Some good good sleep. Seriously i am getting tired of eating the same thing everyday so i will look for some PSMF recipes today. Going out to get some fresh chicken breasts (400 grams).

    Meal #1

    kcals: 137
    Macros: 4g carbs, 2g fats, 26g protein



    2:00 pm: Things are not going as expected. Diet is top notch for now and i will get a reward meal tomorrow and the dilemma on what should i get is eating me up. 2 shots of espresso till now and no hunger. Ate almost 3/4 of the chicken breast i brought for lunch and this is an hour before i planned on eating. Well no problem as i still got 1/4th of the portion left and caffeine and a stick of cig did the trick. Also i have severe pain in my molars. Hope it goes away soon. Carb craving is high as fuark. Also ate 6 egg whites.


    Meal #2

    kcals: 525
    Macros: 1g carbs, 5g fats, 113g protein


    9:30 pm: Felt a little demotivated after weighing myself today so synced my ipod with a 1 hour motivational speech. Miracle happened. Probably the best workout i ever had. Gonna eat 400grams of chicken with 600 grams of spinach and yeah, multi vitamins also. Finally made my mind for the reward meal. Also i will be refeeding once in 2 weeks.




    Meal #3

    kcals: 553
    Macros: 21g carbs, 6g fats, 109g protein

    Total kcals: 1,349
    Macros: 31g carbs, 14g fats, 273g protein
    Last edited by n4pst3rCOD; 08-06-2015 at 10:05 AM.
    My PSMF log: http://forum.bodybuilding.com/showthread.php?t=168884103

    Weight loss so far on PSMF (RFL)

    07/09/2015: 232 lbs
    Week 1: 223.0 (-09.0)
    Week 2: 217.0 (-15.0)
    Week 3: 215.3 (-16.7)
    Week 4: 222.6 (-09.4)
    05/10/2015: 217.7 (-14.3)
    06/10/2015: 213.5 (-18.5)
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  14. #14
    Registered User n4pst3rCOD's Avatar
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    Originally Posted by Sarumyan View Post
    Same diet, so in the same shoes right now, good luck mate.
    Saw your log. Well done bro and you are a motivation for me and many more. Salute.
    My PSMF log: http://forum.bodybuilding.com/showthread.php?t=168884103

    Weight loss so far on PSMF (RFL)

    07/09/2015: 232 lbs
    Week 1: 223.0 (-09.0)
    Week 2: 217.0 (-15.0)
    Week 3: 215.3 (-16.7)
    Week 4: 222.6 (-09.4)
    05/10/2015: 217.7 (-14.3)
    06/10/2015: 213.5 (-18.5)
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  15. #15
    Registered User n4pst3rCOD's Avatar
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    Day 6

    8/1/2015 - 221.3 lbs
    8/2/2015 - 220 lbs (-1.3)
    8/3/2015 - 219.2 lbs (-2.2)
    8/4/2015 - 220 lbs (-1.3)
    8/5/2015 - 219 lbs (-2.3)
    8/6/2015 - 216 lbs (-5.3)



    11:00 am: Woke up very late today at around 10:00 am and had to rush to work. Didnt get time to buy and cook the chicken breast i always do. So i will need to figure out what i am going to have for lunch today. Ok, so i kinda slept for 10 hours that i think is good after yesterday's leg workout. Took a serving of multi vitamins and a protein shake. Also i am waiting for today's reward meal.


    Meal #1 Breakfast

    kcals: 188
    Macros: 5g carbs, 3g fats, 36g protein


    1:00 pm: 216 lbs and i am glad i didn't give up even when i saw the scale moving up a 2 days ago. I think water and glycogen are out now and i can expect serious fat loss today. Will not weigh myself on Saturdays and Sundays. As for now no sign of hunger or fatigue. Feeling really good now.


    3:00 pm: As mentioned earlier i was not able to cook a lunch today, so i went to the cafeteria and brought 5 eggs (4 whites and 2 whole). I used my reward meal for lunch which i earlier planned for dinner. Well, no regrets. feeling very very very good. Carbs and fats after a long time in such amount. I will be doing a pull routine today and this meal should help me with the deadlifts. Hoping to have an awesome workout. I have also planned for a lime juice after the workout.

    Meal #2 Lunch

    kcals: 768
    Macros: 91g carbs, 24g fats, 49g protein



    Meal #3 Post Workout

    kcals: 134
    Macros: 4g carbs, 2g fats, 25g protein


    11:00 pm: I think the reward meal fueled me through out my workout. Deadlifts came very easy.

    290x2x5
    310x3x(4-5)

    Overall a workout worth the day. Didnt feel low on energy.


    Meal #4 Dinner

    kcals: 1,159
    Macros: 105g carbs,16 g fats, 154g protein

    Total Kcals : 1,698
    Macros: 122g carbs, 34g fats, 231g protein.

    Last edited by n4pst3rCOD; 08-07-2015 at 11:39 AM.
    My PSMF log: http://forum.bodybuilding.com/showthread.php?t=168884103

    Weight loss so far on PSMF (RFL)

    07/09/2015: 232 lbs
    Week 1: 223.0 (-09.0)
    Week 2: 217.0 (-15.0)
    Week 3: 215.3 (-16.7)
    Week 4: 222.6 (-09.4)
    05/10/2015: 217.7 (-14.3)
    06/10/2015: 213.5 (-18.5)
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  16. #16
    Registered User n4pst3rCOD's Avatar
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    Day 7

    3:00 am: I couldnt sleep because of the high amount of caffeine i consumed before my workout and i fuarking binged. consumed like 2500 calories. Gonna fast till dinner today and will take a long walk before it. I messed up so i am gonna correct it. I will try to water fast and will try to be back on track.

    11:00 pm I was busy this whole day and has consumed like 5000 calories. I regret but what is done is done. Getting on track from now on. I can assure that this wont happen again.
    Last edited by n4pst3rCOD; 08-08-2015 at 11:19 AM.
    My PSMF log: http://forum.bodybuilding.com/showthread.php?t=168884103

    Weight loss so far on PSMF (RFL)

    07/09/2015: 232 lbs
    Week 1: 223.0 (-09.0)
    Week 2: 217.0 (-15.0)
    Week 3: 215.3 (-16.7)
    Week 4: 222.6 (-09.4)
    05/10/2015: 217.7 (-14.3)
    06/10/2015: 213.5 (-18.5)
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  17. #17
    Registered User n4pst3rCOD's Avatar
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    Day 8

    11:00 am: After a very bad and busy day yesterday i have decided to fast and only have 2 protein shakes for today. This will be around 250 calories with 60 grams for protein. I dont know if this will be bad or what for the body but i am doing this. To make up for yesterday i am also going to go for a walk in the evening. Till now i am not feeling hungry.

    9:30 pm: I have almost fasted this whole day and have had like 2 shakes and 500 grams of chicken breast with some veggies. Couldnt control the hunger in the evening. I am expecting back to 220lbs tomorrow. 80% of it will be water weight. Lets hope for the best.
    Last edited by n4pst3rCOD; 08-09-2015 at 09:55 AM.
    My PSMF log: http://forum.bodybuilding.com/showthread.php?t=168884103

    Weight loss so far on PSMF (RFL)

    07/09/2015: 232 lbs
    Week 1: 223.0 (-09.0)
    Week 2: 217.0 (-15.0)
    Week 3: 215.3 (-16.7)
    Week 4: 222.6 (-09.4)
    05/10/2015: 217.7 (-14.3)
    06/10/2015: 213.5 (-18.5)
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  18. #18
    Registered User n4pst3rCOD's Avatar
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    Day 9

    Week 1: 216 lbs (-5.3)
    8/10/2015 - xxx.x lbs (skipped)


    10:00 am: Woke up at around 8:00 today and has planned to not eat chicken breast for lunch. Took a protein shake with multi vitamins for breakfast. All i can say is am feeling very good both mentally and physically. Energy bar is high and so is my will power. I will probably eat egg whites in lunch and maybe a protein shake if i still felt hungry.
    I will not mess up this week. Go Go Go!!

    Meal #1

    kcals: 137
    Macros: 4g carbs, 2g fats, 26g protein


    1:30 pm: One shot of espresso and 1 green tea seems to be suppressing my appetite pretty good. No hunger till now. I will be skipping my weigh ins till Thursday to make sure i do not get demotivated but i will be cheking my weight before my workout that will be in the evening.

    10:10 pm: Didnt eat anything for lunch. No eggs as planned. Did push movements today and the workout was good. Before workout weight was 222lbs. Ate 500 grmas of chicken breast with 500 grams of spinach.
    Last edited by n4pst3rCOD; 08-10-2015 at 10:13 AM.
    My PSMF log: http://forum.bodybuilding.com/showthread.php?t=168884103

    Weight loss so far on PSMF (RFL)

    07/09/2015: 232 lbs
    Week 1: 223.0 (-09.0)
    Week 2: 217.0 (-15.0)
    Week 3: 215.3 (-16.7)
    Week 4: 222.6 (-09.4)
    05/10/2015: 217.7 (-14.3)
    06/10/2015: 213.5 (-18.5)
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  19. #19
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    Day 10

    Week 1: 216 lbs (-5.3)
    8/10/2015 - xxx.x lbs (skipped)
    9/10/2015 - xxx.x lbs (skipped)


    11:00 am: Good sleep, somewhere around 8 hours. I had very a strong carb craving yesterday night but controlled it somehow. Drank lots of water and it helped a little bit. After my eating splurge on Saturday i was dreaming about stopping PSMF and get on a regular diet, but i wont. It is more of a mental challenge now from earlier. I am drained (sorta) and thirsty like on my 2nd day. Dry mouth on every 10 minutes of drinking water. Seems like i am getting back on track. I have decided to IF until Thursday. Skipping lunch is never easy.

    1:45 pm: No signs of hunger till now. A little paion in stomach and i can literraly feel my brain forcing me to eat something starchy, but i aint gonna do that. Had a shot of espresso and energy is back up. I kinda feel good to be honest and sort of cleansed. Took a serving of multi as i forgot to take one in the morning. Nothing in my stomach from yesterday night and i never thought i will make this far without streeting myself too much.


    9:30 pm: A good leg workout. Before workout i was 218lbs so i think i am getting on track pretty good. I am little short on protein today. Ate 500 grams of chicken breast and 300 grams of spinach. Overall i am feeling very good right now.

    Squats
    175x3x10
    200x2x5

    Total kcals: 753
    Macros: 15g carbs, 8g fats, 150g protein





    Last edited by n4pst3rCOD; 08-11-2015 at 09:38 AM.
    My PSMF log: http://forum.bodybuilding.com/showthread.php?t=168884103

    Weight loss so far on PSMF (RFL)

    07/09/2015: 232 lbs
    Week 1: 223.0 (-09.0)
    Week 2: 217.0 (-15.0)
    Week 3: 215.3 (-16.7)
    Week 4: 222.6 (-09.4)
    05/10/2015: 217.7 (-14.3)
    06/10/2015: 213.5 (-18.5)
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  20. #20
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    Cannot do anymore because of irregular heart beats today. Will try again in September probably.
    My PSMF log: http://forum.bodybuilding.com/showthread.php?t=168884103

    Weight loss so far on PSMF (RFL)

    07/09/2015: 232 lbs
    Week 1: 223.0 (-09.0)
    Week 2: 217.0 (-15.0)
    Week 3: 215.3 (-16.7)
    Week 4: 222.6 (-09.4)
    05/10/2015: 217.7 (-14.3)
    06/10/2015: 213.5 (-18.5)
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  21. #21
    Siberian Express Sarumyan's Avatar
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    Well...you probably pushed too hard and too fast. For the next 2-3 days bump your calories to 1800-2000 with good fats and veggies, stop training and just relax a bit. We all did it pretty much.

    My first week on PSMF wasn't PSMF at all, I was still drinking coke and eating bananas to transition well into this. Don't look for excuses, survive second week - then the real fat loss begins.
    Rugby, Judo, Basketball, MMA Fighter Crew (4-0).
    80+ lbs lost crew
    UofT Biz Crew
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  22. #22
    Registered User n4pst3rCOD's Avatar
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    Originally Posted by Sarumyan View Post
    Well...you probably pushed too hard and too fast. For the next 2-3 days bump your calories to 1800-2000 with good fats and veggies, stop training and just relax a bit. We all did it pretty much.

    My first week on PSMF wasn't PSMF at all, I was still drinking coke and eating bananas to transition well into this. Don't look for excuses, survive second week - then the real fat loss begins.
    Yeah for the first week it is mostly the water weight that comes off and also i am eating at maintenance for the whole week. Thnks brah.
    My PSMF log: http://forum.bodybuilding.com/showthread.php?t=168884103

    Weight loss so far on PSMF (RFL)

    07/09/2015: 232 lbs
    Week 1: 223.0 (-09.0)
    Week 2: 217.0 (-15.0)
    Week 3: 215.3 (-16.7)
    Week 4: 222.6 (-09.4)
    05/10/2015: 217.7 (-14.3)
    06/10/2015: 213.5 (-18.5)
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