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  1. #661
    Registered User Plateauplower's Avatar
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    Originally Posted by blue9steel View Post
    Even if you ate zero carbs that only leaves room for about 29g of fat at 1000 calories. Unless you weigh about 65lbs that's likely not enough. What am I missing?
    PSMF is not a long term sustainable diet. It is basically only getting enough protein to spare muscle tissue breakdown. Its a short term, rapid weight-loss method. Its not something you would want to (nor should need to) run for a long duration.
    A bigger back will make a bigger waist look a little smaller....

    http://forum.bodybuilding.com/showthread.php?t=161385603
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  2. #662
    Bored drudixon's Avatar
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    Originally Posted by MrNismo View Post
    I'm getting in 185g protein which I can only hope is enough but time will tell.


    Interesting. I'm definitely a fan of high fat diets from everything I've read and I just know I feel better when I eat that way. You aren't worried about the low protein though? I know it's not quite as important to get so much protein when you're getting in enough calories though.
    Tbh I havent averaged over 130g of protein since my first year of lifting. I lift mostly for strength so my requirements aren't going to be as high as someone going for mass.
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  3. #663
    Clearly Irrational blue9steel's Avatar
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    Originally Posted by Plateauplower View Post
    PSMF is not a long term sustainable diet. It is basically only getting enough protein to spare muscle tissue breakdown. Its a short term, rapid weight-loss method. Its not something you would want to (nor should need to) run for a long duration.
    Apparently my prior reading on the subject was incomplete. I was under the impression that the basic idea was to take in enough protein to avoid muscle tissue breakdown while still consuming enough fat to avoid rabbit starvation and enough carbs to avoid full ketosis. (not to mention the intestinal impact of having too little fiber) I last read about it at least ten years ago though, so it's been a while.
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  4. #664
    Registered User MrNismo's Avatar
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    Originally Posted by Plateauplower View Post
    PSMF is not a long term sustainable diet. It is basically only getting enough protein to spare muscle tissue breakdown. Its a short term, rapid weight-loss method. Its not something you would want to (nor should need to) run for a long duration.
    Exactly. Started Monday, will have one refeed tomorrow then continue on until next Sunday.

    I stopped doing singles last week anyway but my squat was 285 at that point so if I can't squat 285 within a few days of normal eating I'll know this was a bad idea

    Originally Posted by drudixon View Post
    Tbh I havent averaged over 130g of protein since my first year of lifting. I lift mostly for strength so my requirements aren't going to be as high as someone going for mass.
    Gotcha, thanks.
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  5. #665
    Registered User MrNismo's Avatar
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    Originally Posted by blue9steel View Post
    Apparently my prior reading on the subject was incomplete. I was under the impression that the basic idea was to take in enough protein to avoid muscle tissue breakdown while still consuming enough fat to avoid rabbit starvation and enough carbs to avoid full ketosis. (not to mention the intestinal impact of having too little fiber) I last read about it at least ten years ago though, so it's been a while.
    There's been an ongoing argument about rabbit starvation in the big Misc PSMF thread. From what I've read, you start to run into problems when your body doesn't have enough fat to burn for essential purposes and you're not eating anything but protein. I'm still at least %15-17 bodyfat so doesn't seem like I'm in any danger in that area.

    I'm taking in extra sodium, magnesium (ZMA), quite a few vegetables and about 3/4 gallon of water (which is normal for me anyway). Other than sleeping more than normal it seems like I've adapted ok so far. Oh, and I'm getting in 22g fiber which is more than I normally eat anyway. It's amazing how good veggies are when you're hungry as hell!
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  6. #666
    Clearly Irrational blue9steel's Avatar
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    Originally Posted by MrNismo View Post
    There's been an ongoing argument about rabbit starvation in the big Misc PSMF thread. From what I've read, you start to run into problems when your body doesn't have enough fat to burn for essential purposes and you're not eating anything but protein. I'm still at least %15-17 bodyfat so doesn't seem like I'm in any danger in that area.

    I'm taking in extra sodium, magnesium (ZMA), quite a few vegetables and about 3/4 gallon of water (which is normal for me anyway). Other than sleeping more than normal it seems like I've adapted ok so far. Oh, and I'm getting in 22g fiber which is more than I normally eat anyway. It's amazing how good veggies are when you're hungry as hell!
    Sounds like you've done your research. Sometimes you just have to try something for yourself and see how it goes. Looking forward to hearing about your final results.
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  7. #667
    Registered User wesleysh21's Avatar
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    I'm still plugging along at a pound a week. I chart my weight on a calendar. It looks like my weight is all over the place during the week, which it is based on the cyclical nature of how I'm dieting. So even though the week looks chaotic, I look up at the weeks before on the same day and I see on my SPIKE UP day (Tuesday) I'm still a pound less than the previous week. Looking at today (Friday) I was 209.2. Last Friday I was 210.8 and the previous Friday I was 211.8. I fast all day and drink prune juice and BCAA's until night time on Friday's...because its pizza night. Saturday's are my lowest weigh ins of the week, followed by Sunday.

    I'm happy because today marked the first time I've weighed in below 210 for two days in a row during the week. At this point I'm not watching my actual weight as much as I'm watching the highs and lows and tracking them against the previous weeks. So my high should be a pound or more lower each week, and my low should be a pound or more lower each week...and that's happening for the most part.
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  8. #668
    Registered User Hammerhagen's Avatar
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    Good job Wesley, you got things moving in the right direction
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  9. #669
    Registered User wesleysh21's Avatar
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    Today marked the 4th straight day I've weighed in below 209 and my 5th straight under 210. Looks like I've officially crossed that milestone (210 lbs).
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  10. #670
    Clearly Irrational blue9steel's Avatar
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    Originally Posted by wesleysh21 View Post
    Today marked the 4th straight day I've weighed in below 209 and my 5th straight under 210. Looks like I've officially crossed that milestone (210 lbs).
    Congrats! Personally I find daily readings too volatile so I use a moving average. (10% smoothed EMA) I'm a math kind of guy so it works for me, but YMMV.
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  11. #671
    Registered User MrNismo's Avatar
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    Originally Posted by wesleysh21 View Post
    Today marked the 4th straight day I've weighed in below 209 and my 5th straight under 210. Looks like I've officially crossed that milestone (210 lbs).
    Very nice man! What's your goal weight again? Are you aiming for under 200 or ?

    And what happened to OP? Hoover did you diet yourself down to nothing already!
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  12. #672
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    Originally Posted by MrNismo View Post
    Very nice man! What's your goal weight again? Are you aiming for under 200 or ?
    I'm planning on going below 200 without a doubt. I'm going to go pretty low this time, I'm picturing 170-180 as my end weight.
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  13. #673
    1100/April mirroroferised's Avatar
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    Great job Wesley. And everybody else ITT of course.

    I'm hovering between 202-204 right now. Couple of weekend big meals got me this weekend but for the most part I've been fairly good. Dusted off mfp for a day or 2 and got a rough idea again of where I am last week. Should use it more or tracking in general I suppose but truly hate doing that. Did it a ton early on. If I get too stuck I'll become more consistent with it. Looking at a meet in September now so this probably won't last very long anyway. If I get between 190-195 I'll be happy this go around.
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  14. #674
    Registered User wesleysh21's Avatar
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    I woke up today at 206.6 lbs. So I now have a sound weekend strategy for avoiding the Tuesday spike.
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  15. #675
    Registered User dreamopolis's Avatar
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    Starting cutting in February @233lbs. Currently down to 216lbs on 2600cal diet. Considering upping the cals in a few weeks as I think I'm losing too much too quickly. Goal is to get down to 12% body fat. I may look terrible at that weight but I'm sick of carrying so much body fat around. Want to get to a level where I can bulk a few months and still look lean.

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    Goal 202lbs @ whatever body fat that has me at Then I'll go from there.

    July2016@233lbs (I didn't start cutting at this time, it's just the only picture I have to compare with )

    March2017@222lbs

    Today (May 24th)@215lbs


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  16. #676
    Pansy hammy crew raynerd's Avatar
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    Nice work everyone. I weighed in at 192.6 this morning. I am dropping real fast right now on sub 2000 cals/day. I will bring my calories up a bit when I get leaner but still have some good blubber to keep me alive
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  17. #677
    Registered User MrNismo's Avatar
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    Hey great work Dreamopolis! Will be interesting to see your progression down to the low 200's.

    I'm still averaging 0.5 lb per day loss. I'll hold this deficit until Sunday and decide next steps from there.
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  18. #678
    1100/April mirroroferised's Avatar
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    Hit 199.4 yesterday for the first time in several months. Not sure exactly how long but it's got to be at 7 or 8 months since I hit the 200s and kept on going. 200 again today but that won't last. Feels good to get some of this weight off. My wife said my snoring has stopped and I feel like I'm sleeping a lot better now.
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  19. #679
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    Originally Posted by mirroroferised View Post
    Hit 199.4 yesterday for the first time in several months. Not sure exactly how long but it's got to be at 7 or 8 months since I hit the 200s and kept on going. 200 again today but that won't last. Feels good to get some of this weight off. My wife said my snoring has stopped and I feel like I'm sleeping a lot better now.
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  20. #680
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    Started a few weeks ago at about 218/220, was 211.8 this morning, I'm sure a few lbs of it was water weight because I pushed my motorcycle a few miles yesterday wearing riding gear. Not sure what happened but the motor quit when I was pretty deep in the back woods.

    Off to the lake today for some camping, keeping calories light so I can enjoy at least 2 ice cold Pale Ales by the fire this evening

    My diet this weekend will be chicken breast avocado and ale
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  21. #681
    Registered User Plateauplower's Avatar
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    Originally Posted by Hammerhagen View Post
    Started a few weeks ago at about 218/220, was 211.8 this morning, I'm sure a few lbs of it was water weight because I pushed my motorcycle a few miles yesterday wearing riding gear. Not sure what happened but the motor quit when I was pretty deep in the back woods.

    Off to the lake today for some camping, keeping calories light so I can enjoy at least 2 ice cold Pale Ales by the fire this evening

    My diet this weekend will be chicken breast avocado and ale
    Lol been there. Pushing a bike out is a workout, especially if there are hills. Lose spark or fuel? Two stroke bikes were so much easier to deal with minor breakdowns.

    Enjoy the lake, I'll be camping this week too. Gotta survive a birthday party and a day of rain before we head out. Tenting it, real camping waking up like "WTF am I in a tent for I have a camper" . Might try two days in a row with the kids. Day two gonna be rough . I will likely gain some weight...
    A bigger back will make a bigger waist look a little smaller....

    http://forum.bodybuilding.com/showthread.php?t=161385603
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  22. #682
    1100/April mirroroferised's Avatar
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    Originally Posted by Hammerhagen View Post
    Started a few weeks ago at about 218/220, was 211.8 this morning, I'm sure a few lbs of it was water weight because I pushed my motorcycle a few miles yesterday wearing riding gear. Not sure what happened but the motor quit when I was pretty deep in the back woods.

    Off to the lake today for some camping, keeping calories light so I can enjoy at least 2 ice cold Pale Ales by the fire this evening

    My diet this weekend will be chicken breast avocado and ale

    Have a blast Andy. GJ on the weight loss so far. I'm about to start 5 weeks of 10 hour days at work followed by softball 4 nights a week with the kids. It will be easy to keep cals low for me but tough to fit those pesky workouts in. We'll be heading camping in early July I hope. Goal is to be closer to 190 than 200 by then.
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    Originally Posted by drudixon View Post
    Tbh I havent averaged over 130g of protein since my first year of lifting. I lift mostly for strength so my requirements aren't going to be as high as someone going for mass.
    If you don't mind me asking, what is your "heritage?" I know it could be a mixed bag. I've got a theory I'm trying to build on.
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    Great job everyone itt. I stalled out at 198 lbs and I'll likely stay there. My bench press went to hell so I made an executive decision to maintain at 200 or just below and try to build strength slowly from there.

    The good news is I'm around 14-15% bf and I managed a conventional deadlift PR just last week at 495 lbs (finally matched my sumo PR!). I recently squatted 475 with questionable depth (lol) but I'm giving myself at least 2 white lights.





    It would be great to creep down to 12% but we'll see where I end up.
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    Tuesday through Monday I did a great job of hitting my bulking calorie target. Of course I was supposed to be cutting so that wasn't the win it sounds like. Life happens, between team dinners, massive work emergencies, holidays, unplanned meals out with the spouse, etc. I was off plan more than on for dinner meals. *shrug* I'm calling it an unscheduled refeed and moving on. On the plus side, lifting went well.
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    1100/April mirroroferised's Avatar
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    Nice lifts J. Was it tough to not add a 2.5 lb plate on either side to make it an even 500?
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    Originally Posted by dreamopolis View Post

    Sorry for the gigantic pictures. I'm not so tech savvy.
    Me either. So when I found this article on sizing imgur pics I kept the link in my email:

    https://thomas.vanhoutte.be/miniblog...umbnail-trick/

    Not sure if it is any help with bb.com pics though. Been using imgur because it seems to work here.
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    Originally Posted by mirroroferised View Post
    Nice lifts J. Was it tough to not add a 2.5 lb plate on either side to make it an even 500?
    Or just say its 500...cause I know for a fact the clamps are 2.5 lbs each. Mmmm, hmm. My story and I'm sticking to it.
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  29. #689
    Pansy hammy crew raynerd's Avatar
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    Nice lifts Jason! Scale moving again, 190.6 this morning. Pushing hard into the 180's this week! Stay hungry
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    Registered User Plateauplower's Avatar
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    Originally Posted by raynerd View Post
    Nice lifts Jason! Scale moving again, 190.6 this morning. Pushing hard into the 180's this week! Stay hungry
    Wow nice job. Birthday party Sunday, two days of camping on full feed no idea what I weigh today, but fatter for sure. I made BLTs for dinner yesterday. Two lbs of thick cut bacon, pesto pasta salad etc. back at it tomorrow....
    A bigger back will make a bigger waist look a little smaller....

    http://forum.bodybuilding.com/showthread.php?t=161385603
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