PSMF Cut

[Lemayoh]

Okay, so doing Lyle's PSMF diet. I've put on a decent amount of mass and gained a good bit of strength. Time to trim down the fat.

Here's the plan

Diet period-
PSMF: 200 Lean Protein (800 cals), 100 cals of veggies, and 10g of fish oil (90 cals)- 990 Calories
Refeed days: +300g of carbs
Free meal: Go out for a nice dinner and get what my heart desires (While being mindful of course).
Training: PPL-Push on Tuesday, Pull on Thursday, Legs on Saturday
Supplementation: 5g Psyllium husk, 5g Creatine, Multivitamin, 10 Fish oil pills, 3x 20e 200c EC Stack, 500mg Calcium Citrate

Maintenance period-
Maintenance:200 Protein, 70 Fat, 290 Carbs- 2600 Calories
Supplementation: Same as before - 5g Creatine
Training: PPL- Days don't really matter, just get all 3 in.




I scheduled the diet so I would be eating maintenance during the holidays. Planning ahead is key to success.

Should be getting pretty lean towards the end of the diet, Depending on how I look and feel will decide to continue the PSMF style or just switch over to a 500 calorie deficit, or maybe even be at my goal and switch to a lean bulk.

Here are my day 1 pictures.

203.4 LBS

[Lemayoh]

Day 1:
203.2 Pounds (-0)

26 OZ Chicken Breast (832 Calories)
3.5 Cups Broccoli (70 Calories)
Total: 902 Calories

Easy going day, no hunger.

[Lemayoh]

Day 2:
199.2 Pounds (-4)

30 OZ Chicken Breast with trimmed fat (825 Calories)
400g Cucumber (60 Calories)
Total: 885 Calories

Did 5x5 Deadlifts, Bench, then Squats
D:225x5 275x5 315x5 315x5 315x4
B:155x5 185x5 185x5 185x5 185x5
S:185x5 225x5

Got lightheaded on squats and decided to call it quits. Gonna start with squats next workout. Hunger was non-existant all day

[Justjake19]

I think increase cals by 200 to 1150. Gl watching!

[Lemayoh]

Day 3:
196.2 Pounds (-7)

Chicken Breast with trimmed fat 24oz (660)
Chipotle Chicken 4oz (180)
Cucumber 200g (30)
Chipotle Lettuce, Salsa (30)
Total: 900

First time I've actually been sore after a workout in a long while. Never do 5x5 or any heavy weight though. Whole body is sore, especially in my lats. Supposed to have a "Free Meal" tomorrow for psychological purposes, but don't feel the need for it quite yet.

Structured refeed will be Tuesday and I should easily be able to hold off until then, planning on keeping it clean (300g of carbs all from brown rice) to make the most out of every calorie.

Hoping to lose an average of 4LBS a week on this cut. That includes the water I am obviously dropping right now (The 7 pounds in 3 days) to reach the weight of 170. My deficit should put me at between 3-4 pounds of fat lost per week (10,400-14,000 calories)

Main thing for doing a crash diet like this is to listen to your body.

[Lemayoh]

I think increase cals by 200 to 1150. Gl watching!

The Fish Oils I am taking increase the calories by about 100. But I am feeling fine as of now. If I feel ill, I'll go to maintenance for a bit, drop my calories to a less dramatic deficit (around 1500), and see how that goes.

[Pheeeeebs]

What category are you?

[Lemayoh]

What category are you?

Catagory 2

[Justjake19]

The Fish Oils I am taking increase the calories by about 100. But I am feeling fine as of now. If I feel ill, I'll go to maintenance for a bit, drop my calories to a less dramatic deficit (around 1500), and see how that goes.

Nvm u got your efa's so you're good, don't go to 1500. Watching!
I stopped taking fish oils, I just eat 2 walnut halves and some cheese now, rip. Even peanut butter when I need +10g

[Lemayoh]

Nvm u got your efa's so you're good, don't go to 1500. Watching!
I stopped taking fish oils, I just eat 2 walnut halves and some cheese now, rip. Even peanut butter when I need +10g

Good stuff my man, we're gonna make it

[Pheeeeebs]

Catagory 2

Good stuff.

When are you having your free meal?

[Lemayoh]

Good stuff.

When are you having your free meal?

Scheduled to have it tonight, every Saturday, but not really feeling it. EC stack makes me lose my appetite, rather than suppress it. I'll probably have my first free meal next Saturday.

[Lemayoh]

Day 4:
194.0 Pounds (-9.2)

Tyson Chicken Tenderloins 2 lbs (800)
100g Broccoli (30)
200g Cucumber (30)
Total: 860 Calories

Skipped my free meal today, just stuck with the program as I would on the other days. Was scheduled to go to the gym today, but knocked out some grueling yard work instead. Cut down a tree and had to carry all the heavy pieces about a quarter mile away, was a good workout.

Hunger isn't there at all, weight is still flying down. Would be good to see numbers in the low 190s at the end of this week after all the initial water is lost.

[Lemayoh]

Day 5:
193.8 Pounds (-9.4)

200g Broccoli (40)
12 oz Chicken Breast (384)
16 oz Chicken Breast with Trimmed Fat (440)
Total: 864 Calories

Feeling a little tired today, but overall good and looking noticeably leaner. Weight loss seems to be stabilizing now, so I will consider the any losses from here on as true fat loss. Went to the gym and worked chest. Did 185 for 3x3 on flat bench, 90's for 3x5 for flat dumbbell, and finished off with the dip machine. Was pressed for time but didn't feel burnt out at the end of the workout surprisingly.

As of now I have decided that I'll just skip the free meal, as they are mainly for psychological purposes according to Lyle, and just stick to the refeeds (unless I am truly feeling the need for a free meal).

Dieting for 3 weeks without a free meal shouldn't be that hard. Thanksgiving will be at the end of my first 3 week round and i'll be eating maintenance during that time (2900 Calories), that is enough light at the end of the tunnel to keep me motivated until then.

[Lemayoh]

Day 6:
192.6 Pounds (-10.6)

30 Oz Chicken Breast (825)
Salad with iceburg, onions, and banana peppers (75)
Total: 900 Calories
+ 8 oz Chicken Breast (200)
Total:1100

Weighed in this morning and saw that i'm officially down over 10 pounds, about 1/3 of the way to my goal for this cut. The difference in my body in just these 6 days is crazy: Vascularity appearing in the arms, Cheekbones getting defined, Top 4 abs and V-Lines beginning to become visible.

After weighing in I routinely went to take my big hand-full of about 15 pill for the morning, and my stomach got really weak and I ended up gagging out about 3 of the pills, still intact. the caffeine pill had dissolved and tasted god-awful, I feel as that was the culprit.

Was a little hungrier than normal today, but hungry for more protein, not "junk foods".

Edit: Ended up with some free time on my hands, so went and slammed some shoulders late tonight, and ate some chicken after that. Starting to see good separation in my arms.

Was craving a Soda, so make a Walgreens run and picked up a big sparkling water, weighed about 2 pounds. Might affect my weigh-in in the morning but not really worried about it as i'm in it for the long run.

[Justjake19]

Day 6:
192.6 Pounds (-10.6)

30 Oz Chicken Breast (825)
Salad with iceburg, onions, and banana peppers (75)
Total: 900 Calories

Weighed in this morning and saw that i'm officially down over 10 pounds, about 1/3 of the way to my goal for this cut. The difference in my body in just these 6 days is crazy: Vascularity appearing in the arms, Cheekbones getting defined, Top 4 abs and V-Lines beginning to become visible.

After weighing in I routinely went to take my big hand-full of about 15 pill for the morning, and my stomach got really weak and I ended up gagging out about 3 of the pills, still intact. the caffeine pill had dissolved and tasted god-awful, I feel as that was the culprit.

Was a little hungrier than normal today, but hungry for more protein, not "junk foods".

15 pills!!! i have my own fair share of supp's but damn!!!! I've weened off all of mine lol, i just take a multi and get EFA's from walnuts/egg/diet!
be safe dude, and try to swallow them with solid food next time!

[Lemayoh]

15 pills!!! i have my own fair share of supp's but damn!!!! I've weened off all of mine lol, i just take a multi and get EFA's from walnuts/egg/diet!
be safe dude, and try to swallow them with solid food next time!

I think taking them fasted is the problem, But yeah, I take 5 Fish oil, 5 psyllium husk, EC, A multi-vitamin, and 2 calcium pills.

[Justjake19]

I think taking them fasted is the problem, But yeah, I take 5 Fish oil, 5 psyllium husk, EC, A multi-vitamin, and 2 calcium pills.

take EC when u wake up and before exercise (i take multivitamin same way, mine's men's health energy and metabolism w/ caffeine and other stuff in the prop blend), rest of them just eat during your eating window. I did that with mine lol, ur gonna have fish breath/burps though :P. <- only exception is if you take ALA (use fasted) and CLA (use eating); they didn't do much though... drink a cup of water when u take the caffeine and then another? gl

[Lemayoh]

take EC when u wake up and before exercise (i take multivitamin same way, mine's men's health energy and metabolism w/ caffeine and other stuff in the prop blend), rest of them just eat during your eating window. I did that with mine lol, ur gonna have fish breath/burps though :P. <- only exception is if you take ALA (use fasted) and CLA (use eating); they didn't do much though... drink a cup of water when u take the caffeine and then another? gl

Did this today, everything went much smoother!

[Lemayoh]

Going to get a huge thing of No Sugar Added fro-yo tonight after my workout for my refeed, Looking foreward to it :P

[Lemayoh]

1st week done

[Justjake19]

Going to get a huge thing of No Sugar Added fro-yo tonight after my workout for my refeed, Looking foreward to it :P

I'm having my refeed today xD

[Lemayoh]

Day 7:
194.0 (-9.2)

Refeed Day:
24 Oz Chicken Breast (660)
36 Oz No Sugar added Chocolate Fro-Yo (960) 0F/192C/48P
3 Oz Pumpkin Pie Froyo (Had to try it lol) (120) 3F/21C/4P
Total: 1740 Calories 18F/213C/190P

Killed a full body workout tonight, Took about 2 hours and was doing heavy weight with minimal rests. Sweat a storm in the gym, felt good after taking my EC. Went to get Fro-Yo after and got 3 big tubs of it, got all kinds of weird looks lmao but was super good, but also filling. Was supposed to have 300 carbs today but that Fro-Yo has me in a food coma so I'm just going to call it a night, feel replenished.

Weight went up for the first time, but that was expected after pounding a half gallon of water right before bed last night, weighing in in the morning.

Noticeable progress everywhere on my body, looking forward to what these next weeks have to offer.

[heathershubby]

Very cool log and the pics is showing great progress repped and followed

[Lemayoh]

Week 2! excited for what this week has to offer. Just did some yoga for the first time this morning. That was the most pleasurable burn I've ever had. My squats lack ankle flexibility and I have to put weights underneath my heels to do any respectable weight, so I will continue with the yoga to try and increase that ankle flexibility.

[Auxe]

Good luck Lemayoh

[Lemayoh]

Day 8:
193.0 (-10.2)

32 Oz Chicken Breast cutlets (880)
500g Iceburg lettuce head (80)
Total: 961 Calories

Was feeling good after yesterdays refeed, so went and killed some shoulders. Hunger was absolutely non-existent today; had to shovel down a huge meal, because I hadn't thought about food all, day a few minutes ago.

Found my new favorite cutting snack: Cut head of lettuce in half, pour some red wine vinegar on top, sprinkle salt and pepper. Best texture ever, and taste like salt and vinegar chips.

My goal is at the end of this first 3 week run to be at or below 185.

[Lemayoh]

Day 9:
192.2 (-11.0)

Head of romaine 500g (81)
16 Oz Chicken with trimmed fat (440)
12 Oz Tuna in water (360)
Total: 881 Calories

Took a head of romaine and made a tone of tuna boats with mustard and buffalo, was the most satisfying food I've eaten on PSMF. Restocked on ephedra today. Only took 4 fish oils rather than the regular 10 because the tuna had 6 grams of Omega 3 Fats. Had a good chest workout, strength is still there, put the 95s up with no spotter for 4. Normally I have lots of trouble lifting them off.

Been having some trouble sleeping, my last ephedra dose has always been at or before 4:30, and I sleep at 10.

Feel pretty restless tonight, but still going strong and loving the results.

[Lemayoh]

Day 10:
193.0 (-10.2)

32 Oz Chicken with trimmed fat (880)
200 g Broccoli (40)
150 g Romaine (27)
Total: 947 Calories

Helped set up parties all day, was exhausting, and then went to the gym for a quick workout. Arm veins are making a fast appearance and chest is looking more defined. loving the progress.

[dalefredricks]

In for progress! Great job on your discipline man. Will rep on recharge.

Been considering PSMF...been on somewhat of a dreamer bulk myself. LOL