Any brahs want to hop on PSMF with me? Lets get shredded srs

[reddanak]

Wrapped up ten days of this madness.

Macros
- 185 protein, 13 carbs, 9.5 fat for 877 calories

Food
- Ground turkey, chicken breast, shrimp, tilapia, tuna, egg whites, whey
- Two cups of steamed bro**** or cauliflower every night

Fluids
- 96oz water every day
- Two diet sodas a day

Additional supplements
- Multivitamin
- Fish oil

Morning Weights
- July 10, 213.0 lbs (First day of diet)
- July 11, 210.4 lbs
- July 12, 209.4 lbs
- July 13, 207.8 lbs
- July 14, 206.4 lbs
- July 15, 205.0 lbs
- July 16, 204.6 lbs
- July 17, 204.2 lbs
- July 18, 202.8 lbs
- July 19, 202.4 lbs (last day of diet)
- July 20, 203.0 lbs (finish)

Probably a little lighter than 203. Feel like I'm holding on to some water after overdoing cardio on the last day of the diet. Diet definitely gets the job done though.

[induced_drag]

You guys doing PSMF missed (or ignored) my post about powdered C8MCT. Having run full blow PSMF at 800 cal/day, I know the feeling of fatigue. If I were to ever consider it, I would swap about 1/2 my fish oil for the C8MCT.

It would be interesting to see if anyone else thinks this may help. I use MCT any time I pull back carbs as it is the closest thing to the energy boost that a simple sugar give.

Just a suggestion...

[Rai9]

Wrapped up ten days of this madness.

Probably a little lighter than 203. Feel like I'm holding on to some water after overdoing cardio on the last day of the diet. Diet definitely gets the job done though.

Pics? Before and after if possible?
I'm probably going to upload some tomorrow or Monday. Not quite as lean as I want to be, but so far psmf has been awesome for me.

You guys doing PSMF missed (or ignored) my post about powdered C8MCT. Having run full blow PSMF at 800 cal/day, I know the feeling of fatigue. If I were to ever consider it, I would swap about 1/2 my fish oil for the C8MCT.

It would be interesting to see if anyone else thinks this may help. I use MCT any time I pull back carbs as it is the closest thing to the energy boost that a simple sugar give.

I read your post and have one saved on my Amazon cart, but since I do it every other day or every two days I don't think I really need it. So far I've felt fine with no fogginess or tiredness at all. The most I've done is two days in a row of PSMF and felt good on the third day probably could have done another day of it, but I decided to just eat normally. I'm going to continue this until August then start slowly increasing my calories up from 1,850 to 2,500-2,700 wherever my maintance calories are at right now.

[naterealbig]

Hopping on the psmf boyos after lurking forever and mirin. Threw up a pic for day 1 to track progress. My Omron bf meter is telling me 17.2% but hopped on the bf thread, and I'm thinking I'm closer to 20%. feelsbadmangs. Can anyone take a look and give me an estimate?

[Rai9]

Here's some pic boyos. Abs flexed and unflexed. I'm guessing I'm around 13-14% bf. My abs are looking okay, but the last 2 at the bottom are being a motherfuker to pop out. Also, got some lower back fat that still needs to go and my obliques are shiet. These pics were taken yesterday and I weighted 172. I'm doing PSMF every other day with my non PSMF days my calories are at 1,850 with 130g P, 250g C, 40-50g F. It just makes it easier on my life and keeps me sane this way. Plus I hate looking flat. I've gotta look and see if I have any before pictures, but so far things are good and I only have to keep this up until the start of August. Strength and size have been maintained so far.

EDIT:
I'm forgot to post weight. Went down from 180 to 170 in about 1.5.-2 weeks, then binged hard af for 2 days lmao. I'm 172 now, but I'm expecting to be at 170 again tomorrow because I'm doing PSMF today so I'll lose a bit of water weight. But I'm looking leaner now then I did at 170 and bigger so I'm cool with how things are going.

[EEBreh]

Day 1 of PSMF boys. Reread lyles book. I have my multi, potassium, magnesium, fish oil supp all set. Have lots of chicken breast and some whey (not going to go crazy with it). Wish me luck.

I am a little out of it and I am pretty warm. I am also visiting my GF later so I will try my best not to be a d1ck.

[naterealbig]

Just wanted to post my weekly update. Started last Sunday on my PSMF. Down almost 10lb and 2% body fat. Getting about 300g P/ 25g C / 25g F. Started at 236.2 and down to 226-something this morning. Feeling great, but really wishing I could eat 2 pizzas.

Going to do 2 weeks, then refeed, then another 2 weeks. If I'm where I want to be (~ 10%) I'll switch to UD2.0. If not, I'll keep going on this cycle until I'm there.

Before/After pic attached.....

[ChairmanWaffle]

Just wanted to post my weekly update. Started last Sunday on my PSMF. Down almost 10lb and 2% body fat. Getting about 300g P/ 25g C / 25g F. Started at 236.2 and down to 226-something this morning. Feeling great, but really wishing I could eat 2 pizzas.

Going to do 2 weeks, then refeed, then another 2 weeks. If I'm where I want to be (~ 10%) I'll switch to UD2.0. If not, I'll keep going on this cycle until I'm there.

Before/After pic attached.....

Good work, but realistically you are looking at 2+ months to 10%. need to drop at least 18 pounds, but you will lose LBM also, so probably more like 25 lbs dropped to be 10%?

My first week was a similar drop (9 lbs for me I think and I'm about same weight and was similar bf%), but that pace won't sustain of course.

I ran it for a month, took a month off (but ate at 500-1000 deficit), then resumed for about a month. Now back to just a 1k deficit.

Good luck

[naterealbig]

Hey Chairman - thanks for the feedback, and gut check. Running some numbers in my spreadsheet, I can achieve 10% bf in about 6 weeks. This is assuming 4 lb weight loss per week, with 80% of the weight being fat (and the rest lean mass). That would put me at about 212lb. This is also assuming that I started at 17%, which may be an under-estimate..... What are your thoughts?

I know the 10lb/week cannot be sustained - I'm assuming only 4-5lb of true fat loss for the first week.

Either way, I'll check in and post numbers weekly.

Thanks!

[ChairmanWaffle]

I lost, by my estimate, 1 pound LBM for every 3 pounds fat. It's a very rough estimate tho.

So, 226 @ 15.7% = 191 LBM.

If you drop 15 lbs fat and 5 lbs LBM, 186/206 = ~10% bf

So something like 20 more pounds need to be lost. I think you can lose something like 5/4/3/3/3/2 = 20 pounds in 6 more weeks. So maybe your estimate is good.

That said, my gut (no pun intended) says this is too fast to get down that low, it should get a lot harder going from like 13-10% than the 16-13% was. I'll be interested to see what happens, please report.

I may have to hop back on for a month.

[tonyparker69]

Hey Chairman - thanks for the feedback, and gut check. Running some numbers in my spreadsheet, I can achieve 10% bf in about 6 weeks. This is assuming 4 lb weight loss per week, with 80% of the weight being fat (and the rest lean mass). That would put me at about 212lb. This is also assuming that I started at 17%, which may be an under-estimate..... What are your thoughts?

I know the 10lb/week cannot be sustained - I'm assuming only 4-5lb of true fat loss for the first week.

Either way, I'll check in and post numbers weekly.

Thanks!

Your math is way off. The general rule of thumb is for every 4 pounds you lose, 3 is fat. That's on a usual cut, not losing 4 lb a week. You're going to be losing a ton of muscle doing a cut like that long term.

[naterealbig]

Day 1 of PSMF boys. Reread lyles book. I have my multi, potassium, magnesium, fish oil supp all set. Have lots of chicken breast and some whey (not going to go crazy with it). Wish me luck.

I am a little out of it and I am pretty warm. I am also visiting my GF later so I will try my best not to be a d1ck.

bruh it's only day 1 you're not allowed to be a dik yet lol

I lost, by my estimate, 1 pound LBM for every 3 pounds fat. It's a very rough estimate tho.

So, 226 @ 15.7% = 191 LBM.

If you drop 15 lbs fat and 5 lbs LBM, 186/206 = ~10% bf

So something like 20 more pounds need to be lost. I think you can lose something like 5/4/3/3/3/2 = 20 pounds in 6 more weeks. So maybe your estimate is good.

That said, my gut (no pun intended) says this is too fast to get down that low, it should get a lot harder going from like 13-10% than the 16-13% was. I'll be interested to see what happens, please report.

I may have to hop back on for a month.

My weight numbers might be right, but % of fat lost may be way off. I have a spreadsheet set up that tells me the exact % of fat and lean mass I lost for each week based on my weight and bf reading. I'll post those numbers too. It will be interesting to see how this compares to low calorie keto cuts that I've done before.....

[naterealbig]

Your math is way off. The general rule of thumb is for every 4 pounds you lose, 3 is fat. That's on a usual cut, not losing 4 lb a week. You're going to be losing a ton of muscle doing a cut like that long term.

No my math is exact based on the assumptions I made. Thanks for the rule of thumb, but I have never seen actual data to support that. When I run UD2.0, less than 10% of my weight lost is lean mass. On a 1500 cal/day keto diet only eating 150g protein a day, only 30% of my lost weight was lean mass. I thought the entire idea of a PSMF was to help retain muscle mass. The extra 150g of protein I'm eating every day has gotta help right? Is 6 weeks considered long term for a cut?

[Rai9]

Any updates from you *******s?

I binged on Saturday about 5,000 calories so I've set myself back a few days most likely. Haven't weighted myself, but got to 169.5lbs on last Friday and the lower back fat was noticeably diminshing. I look about the same as I did before my binge so. I'm heading to Miami August 15-22 so I've gotta stop fuking around. Goal is 165 by then and lose whatever I can. After that it's lean bulk time boyos. I'm not going to just binge and eat my dikk off over there either and fuk up everything. Gonna do things Kinobody style and fast till late and eat out. Hard to get past 2,000 wherever you eat whether it's fast food or restuarant in 1 sitting so hopefully it works for me when I'm out there.

[naterealbig]

Any updates from you *******s?

I binged on Saturday about 5,000 calories so I've set myself back a few days most likely. Haven't weighted myself, but got to 169.5lbs on last Friday and the lower back fat was noticeably diminshing. I look about the same as I did before my binge so. I'm heading to Miami August 15-22 so I've gotta stop fuking around. Goal is 165 by then and lose whatever I can. After that it's lean bulk time boyos. I'm not going to just binge and eat my dikk off over there either and fuk up everything. Gonna do things Kinobody style and fast till late and eat out. Hard to get past 2,000 wherever you eat whether it's fast food or restuarant in 1 sitting so hopefully it works for me when I'm out there.

I'm doing my weigh-ins on Friday, so I'll update my #'s tomorrow. BTW I understand why people who are seriously dieting try to avoid social interaction at all cost - it's because people just don't give af about what you are doing. So last weekend I tell my boy I'm coming over to hang out, and that I'm not eating carbs... When I get there his wife is cooking rice, plantains, and a bunch of other chit. WTF! Not wanting to be a dik I eat, which bring the full on rage of my cal deficit, and I end up leaving his place and eating 6000 cal worth of taco bell before I make it home. fml. Obviously I'm not trying to rationalize my inability to control my actions, but understanding the catalyst helps when it comes to planning this kind of stuff. I fasted completely on Monday, and have been on point w macros all week - so I should still see some weight drop. Full report tomorrow.

LOL at the not being able to eat more than 2,000 cal. I wish this was true for me... I've logged 8,000 calories in a single fast food meal (while trying to diet) while IF'ing.

[LexBrah]

Jumped on PSMF at the start of last month. Went from 197lbs to 174lbs (srs - although initial 8lbs drop was water weight from stuff)

Now sitting at 174lbs. Last week was an utter disaster. Music festival for 3 days. Friends birthday meals in london, lots of drinking - that kind of stuff. Wasnt ideal, so I put it down as a refeed week.

Went from 179.4lbs on Monday and by Wednesday was 174.2lbs again.

I'm at the stage now (not sure what bodyfat, around 13-17%) where I either have really good abs, can see the bottom set of abs and the line that goes underneath that and feel/look really good. Then if I have a carby blow out, even if im within my calories but consume say 95-100grams of carbs, I just BLOW UP. Next day still got definition, but nowhere near as refined from the waterweight im holding. Depressing as fuk.

I reckon I will be 8-10% bodyfat once im 160-165lbs or so.

[OneLegSquats]

Im losing about 2lb a week but im very sedentiary apart from gym 4 x a week.
Supplements daily:

6g fish oil
Multi vit
Potassium
Biotin
Yohimbine just started this at 10mg, I realise I need much higher
Something that rhymes with men 40mg daily.

[cncman]

Your math is way off. The general rule of thumb is for every 4 pounds you lose, 3 is fat. That's on a usual cut, not losing 4 lb a week. You're going to be losing a ton of muscle doing a cut like that long term.

Not my experience

[Jacobcapra]

Your math is way off. The general rule of thumb is for every 4 pounds you lose, 3 is fat. That's on a usual cut, not losing 4 lb a week. You're going to be losing a ton of muscle doing a cut like that long term.

Not sure that holds water, it all depends on what you're eating. If you consume 200+g of protein and don't have a monstrous amount of muscle mass, you will not catabolize muscle.

I went from 200 to 180 in about a month, and didn't even lose 2 lb. of LBM. Eating a 1,400 calorie deficit.

Spoiler!

[OneLegSquats]

Not sure that holds water, it all depends on what you're eating. If you consume 200+g of protein and don't have a monstrous amount of muscle mass, you will not catabolize muscle.

I went from 200 to 180 in about a month, and didn't even lose 2 lb. of LBM. Eating a 1,400 calorie deficit.

Spoiler!

Mirin, solid results for only a month. Looks more like 6 months on a normal diet

[jeshelton]

Not sure that holds water, it all depends on what you're eating. If you consume 200+g of protein and don't have a monstrous amount of muscle mass, you will not catabolize muscle.

I went from 200 to 180 in about a month, and didn't even lose 2 lb. of LBM. Eating a 1,400 calorie deficit.

Spoiler!

But who was strength after the 20lb loss? Noticeable decrease or strictly 18lbs fat/water dindu nuffin?

[Jacobcapra]

But who was strength after the 20lb loss? Noticeable decrease or strictly 18lbs fat/water dindu nuffin?

Bench went from about 325 to 315, so not really. I have been rehab'ing my squat and DL for some time so I don't know maximal numbers but suffice to say I noticed no significant change in my numbers.

[WorldClassDBag]

Bench went from about 325 to 315, so not really. I have been rehab'ing my squat and DL for some time so I don't know maximal numbers but suffice to say I noticed no significant change in my numbers.

Where have you been brah?

[Jacobcapra]

Where have you been brah?

Band camp, actually just made a thread about it (not about the ban specifics). Forum admin was nice enough to give me a second chance.

[jeshelton]

Bench went from about 325 to 315, so not really. I have been rehab'ing my squat and DL for some time so I don't know maximal numbers but suffice to say I noticed no significant change in my numbers.

Guess it's time for me to stop bloatmaxxing on this plan.

[Yeahibench]

might give this a try, doing like 1700 cals atm, and have dropped 10 pounds so far. at 181 and still no abs but top 2 feels bad man

[naterealbig]

Sup boyos just checking in for end of week progress. Ate5-7000 calories last Sunday, felt guilty as amf #feelsbadmanes but got back on it MOnday. Did 24 hr fast, and kept macros on point rest of the week. Did 2 depletion workouts, and I'm back in ketosis. Down 4 lb since last week and another percent bodyfat. That's amost 12lb total and 3.6% body fat lost in 2 weeks. Macros are 300g protein, 25g fat, 20-30g carbs, all coming from salad/protein shakes/chicken.

See progress pics attached2018-08-03_Progress.png2018-08-03_Progress.png

[Rai9]

Sup boyos just checking in for end of week progress. Ate5-7000 calories last Sunday, felt guilty as amf #feelsbadmanes but got back on it MOnday. Did 24 hr fast, and kept macros on point rest of the week. Did 2 depletion workouts, and I'm back in ketosis. Down 4 lb since last week and another percent bodyfat. That's amost 12lb total and 3.6% body fat lost in 2 weeks. Macros are 300g protein, 25g fat, 20-30g carbs, all coming from salad/protein shakes/chicken.

Damn, def making progress based on your pics.

I feel like I'm making some progress too after my binge last Saturday, but I don't want to post another picture until there's more noticeably change, but I'll post one soon just to update everyone that's wondering if this diet still works since there's still doubters (understandably).

[naterealbig]

Damn, def making progress based on your pics.

I feel like I'm making some progress too after my binge last Saturday, but I don't want to post another picture until there's more noticeably change, but I'll post one soon just to update everyone that's wondering if this diet still works since there's still doubters (understandably).

Keep us posted on your progress - looks like you've made a lot already. What's your ultimate goal?. You're pretty ripped already.

[Rai9]

Keep us posted on your progress - looks like you've made a lot already. What's your ultimate goal?. You're pretty ripped already.

I'm trying to my lower 2 abs showing while flexed. They're just about ready to come out and by the time I get to Miami for vacation (August 15) I think I'll be good to go. Also, I feel like I've got some lower back fat that still has to go. Weighted in at 171 this morning so basically it's been the same shiet, but I did eat a bunch of salty chicken late at night yesterday with a gigantic salad so there's that. I feel like there's a huge weight drop ready to come in any day now. Goal is 165 by August 15 so here's hoping. Anyways, here's some updated pics of my abs flexed and unflexed as well as my back. I still think I'm about 13% bf anyone want to take a guess at were I'm at right now cuz my estimate might be wrong af lol.