Lyle Mdonald's PSMF (10 days as a category 1 - <15% BF).

[jlai928]

Just doing a quick log to keep myself accountable. I am currently 5 weeks out and feel like I'm a bit behind on prep. Will do a round of this then go back to normal cutting calories to accelerate fat loss.

Questions are welcome but I am not going to explain too much about the Rapid Fat Loss protocol since you can definitely google/buy his book.
Basically - 1000-1100kcals of pure protein minimal fats and carbs and note: this is NOT a sustainable diet and the leaner you are, the least amount of time you should be on it, that being said it is used in specific instances where you need to make weight, there's an event, you're behind on fat loss or if you need to jump start fat loss.

Macros:
200g protein.
Minimal fats <20g.
Minimal carbs <20g.

weight today (30/04/19) 188.6lbs.

I will be updating with pics every 2 days or so.

[jlai928]

I'll try to reduce glare in the update pics and keep lighting more consistent.

Feel free to estimate my bf %.

[Kiffy200]

I'll try to reduce glare in the update pics and keep lighting more consistent.

Feel free to estimate my bf %.

Great work man!! I will be for sure checking back on your progress probably where I roughly where I want to be body fat look wise I think some motivation for me for sure

[jlai928]

Thank you! make sure you read Lyle's book btw or at least some threads about his PSMF/Rapid fat loss program since it really isn't all that sustainable and a more sustainable cut (what I've been doing for 10 weeks) is more advisable Glad to hear though!

[jlai928]

Weigh in today(1/5/19) 187.2

[Kiffy200]

Yeah man, I will do, I have been fasting since October on and off (about 4 months in total actually fasting) and dropped from like 242lb to 177lb this morning on the scales little more to go but nearly there thankfully I have really taken to fasting and find it really really easy

[jlai928]

Weigh in today 2/05/19: 187.6
Bit annoyed I didn't lose any weight. I think I'm holding onto water but anyhow there's no way I'm not in a massive deficit.
Push day workout today.
Btw I intermittent fast so meal 1 is lunch and meal 2 is a snack then 3 is a larger dinner.

Food
Meal 1:
Tesco "Chinese style" pork chunks 4c 3.8f 50.8p
Salad 3c nil f nil p

Meal 2:
Slice of lean deli meat nil c 0.8f 6.7p
20g casein nil c nil f 20g p

Meal 3:
Salad 3c nil f nil p
Spinach 60g 2c 1f 2p
20g whey 1c 1f 16p
10g casein nil c nil f 9p
4 large egg white 1c nil f 14.4p
(whey, casein egg white and a bit of baking powder used to make poverty protein pancakes lol)
365g chicken breast nil c 6f 81p

Total macros 16c 13f 200p approx. 1000kcal

[Kiffy200]

Weigh in today 2/05/19: 187.6
Bit annoyed I didn't lose any weight. I think I'm holding onto water but anyhow there's no way I'm not in a massive deficit.
Push day workout today.
Btw I intermittent fast so meal 1 is lunch and meal 2 is a snack then 3 is a larger dinner.

Food
Meal 1:
Tesco "Chinese style" pork chunks 4c 3.8f 50.8p
Salad 3c nil f nil p

Meal 2:
Slice of lean deli meat nil c 0.8f 6.7p
20g casein nil c nil f 20g p

Meal 3:
Salad 3c nil f nil p
Spinach 60g 2c 1f 2p
20g whey 1c 1f 16p
10g casein nil c nil f 9p
4 large egg white 1c nil f 14.4p
(whey, casein egg white and a bit of baking powder used to make poverty protein pancakes lol)
365g chicken breast nil c 6f 81p

Total macros 16c 13f 200p approx. 1000kcal

I have this loads, I will have days where nothing comes off, then other days I drop loads think most the time it is down to water retention for sure, especially being Keto and not having any carbs I can get super de-hydrated super quick when fasting and doing Keto so I tend not to watch it on a daily basis, long as the average goes down over time

[jlai928]

I have this loads, I will have days where nothing comes off, then other days I drop loads think most the time it is down to water retention for sure, especially being Keto and not having any carbs I can get super de-hydrated super quick when fasting and doing Keto so I tend not to watch it on a daily basis, long as the average goes down over time

Yeah man a drop is defo coming. Just staying true to the process. Frustrating though for sure haha ah well.

[Kiffy200]

Yeah man a drop is defo coming. Just staying true to the process. Frustrating though for sure haha ah well.

As long as its progress and you keep doing what you're doing I have the last few % I want to drop over the next few weeks then gonna kit hit the weight training hard

I will keep checking back see how you are doing for sure

[jlai928]

Todays weight (3/5/19): 186.6. Knew it, dropped. Pics tomorrow!

Food:
Meal 1
Tesco "chinese inspired" roast pork pieces 4.4c 3.8f 50.8p
Courgette spaghetti 125g 2.2c 0.5f 2.2p

Meal 2
Casein 20g 0.1c 0.2f 18p
Slice of lean ham 0.3c 0.8f 6.7p

Meal 3
Salad 100g 3.4c 0.3f 0.8p
Spinach 60g 2.2c 0.2f 1.7p
Asparagus 125g 4.9c 0.1f 2.8p
Courgette spaghetti 125g 2.2c 0.5f 2.2p
Chicken breast 365g 0c 5.9f 81.4p
Protein pancake:
4 large egg whites 1c 0.2f 14.4p
casein 10g 0c 0.1f 9p
whey 20g 1c 1.4f 16p

Overall macros: 1059kcal 22c 14f 206p

[Kiffy200]

Todays weight (3/5/19): 186.6. Knew it, dropped. Pics tomorrow!

there it is keep it up

[jlai928]

My bloody weight, 187lbs today 04/05/19. Should drop tomorrow. I slept pretty badly last night.
Too bad I was already dieting on lowish carbs so didn't see a massive drop in weight when I started PSMF but I'm definitely getting leaner.

[jlai928]

Big drop today finally! My body is strange, like not dropping at all and even going up then dripping like 2 and a half over night.. This diet isn't easy and glad I had the patience not to throw it in cuz I knew it was coming.

So far I've also noticed no change in libido and fatigue but strangely like first time ever I dreamt of crunch salty nacho chips last night lol definitely a sign but I'll soldier on (maybe salt my foods more or sth).

Day 6, 5/5/19: 184.6lbs.

[jlai928]

Day 7. Another big drop. 06/05/19: 183lbs

Feeling very depleted, flat and lethargic physically. No problem getting to sleep. I'm waking up in the middle of the night more and going back to bed takes a while.

Pics tomr before final pics on Thursday with refeed (3 days from now) where I'll do a before and after carb up.

[jlai928]

Day 8: 1 more day (after today) on this and really hoping for another drop as my weight today 7/05/19 was 183.4. I admit I had a half a pork pie that a friend was having which probably caused the slight gain.

Having said that I was without a doubt still on a deficit but when you're zero carbs you get quite sensitive to any small extra bit of food.

[jlai928]

Here we are!! We have come to the end. Carbing up for the next 3 days. Day 9 weight = 183.4. Weight not that significant since I'm already lean but Definitely see a good amount of fat loss as the edges of my lower abs are now showing as previously they were blurred. As a category 1 i think the main changes are mostly visual instead of a massive weight drop as you'd expect if you have a bunch of fat to lose.

3.8lbs of fat loss over 8 days! NOTICEABLE fat loss. Very good for 8 days in my opinion.

Last one is a before and after. I hope you'd agree there is noticeable difference.