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  1. #3121
    Registered User Rai9's Avatar
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    I've been doing this diet every other day or every 2 days and it's fuking great so far. I don't have any pics to share, but my abs looked as lean as ever in the mornng and I've got a bunch of energy today. Next week I'm going to try 5 days in a row and try to kill that last bit of fat before I decide either to maintain, lean bulk, continue depending on how I look. Any advice for the 5 days of PSMF?

    I've got my supps ready (I think). So far got Zinc, Magnsieum, and Fish Oil. I add a ton of salt to my chicken and salad, but I might get potassium as some suggested. Anything else I might need boyos?
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  2. #3122
    Registered User Dyel1991's Avatar
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    I’m on day 4 right now, cat 1. If I want to cheat a little bit today by eating more protein calories would my body leave ketosis? Like if I want to go 1500-1700 cals, but still keep carbs under 30 g and fat probably under 60 g.
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  3. #3123
    Registered User Paulrut23's Avatar
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    Day 9:

    Ended the psmf diet and decided to go back to normal cals before the diet @ 2,500 per day

    Felt flat as hell throughout the diet, but boy I lost a lot of bodyfat throughout the process in a span of 8 days, maybe some lbm but idk

    Decided to do a carb up or "refeed" and ate like 700-900g of carbs today xD and kept fats as low as possible, but probs shot up to 70-100g of fat from indulging in some chocolate and kept protein the same.

    Hoping to look bigger and vascular tmrw morning
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  4. #3124
    Registered User Dyel1991's Avatar
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    ahhh cheated yesterday bros. Had about 3000 calories on day 4. Going to hop back on today. I am Cat 1 so I am not supposed to have any refeeds or free meals. That being said, should I count today as day 5 following a reefed? Or am I back at day 1?
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  5. #3125
    Registered User Paulrut23's Avatar
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    After eating 800-1,000g of carbs, let's just say I blew the **** up lol, felt amazing

    Physique looking better and sex drive is through the roof

    Had a friend comment that I'm looking a lot "skinnier" and felt very, very flat

    Overall, satisfied with the results from psmf

    If i had to rush for an event and had nothing else going on except dieting and the gym, def. considering doing this again

    Basically, condensed a month of dieting into a span of 9 days

    I would NEVER do this diet if I was not on vacation and working/at school or else I would not be able to function properly, lol

    All I did was wake up, ate protein, lifted, some cardio here n there, and collapsed watching the World Cup and pass out asleep

    Now it's time to sustain this and fly out to Vegas tomorrow morning
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  6. #3126
    Registered User Judge_Joe_Brown's Avatar
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    Day 1: 171 lbs at 6'1". Will post weight end of the day. Had a good "Pull" workout: deadlifts, chest supported rows, lat pulldown, and bicep curls. Tomorrow is leg day, let's see how it goes.
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  7. #3127
    لول Xinroth's Avatar
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    Originally Posted by induced_drag View Post
    Thinking about thinking about a small run but modified to be not so quite extreeme. Did Lyle's version in 2013or 14. Shared my log and experience of it when I saw this thread pop up in it's early stage.

    Basically, I went 10.5 days and lost 8-9lbs of true fat without any sign of lbm loss (after weight restabilized). BUT my CNS was destroyed and took several months to fully recover. For that reason I said I would never do again, but a friend tossed the idea of doing it but allowing just a tad more cals. (think I was at 800 the first time I ran it).

    I might do this. I am pulling back carbs right now since I have stalled in making progress to get in good shape for summer. (I was not putting much of any effort into it either truly). Going to spend the next few weeks pulling back carbs and then will make assement. I think that will put me very close to striking range of where I want to be and a 7-8 day nudge at the end, could seal it.

    Will be following along to keep my mind on this subject. Any bigger guys doing this with good luck? I am not really "big" but I have pretty dense development I am 5'9 206 +/- 10% ish.
    Were you running dar der Vitamins when you did PMSF the first time? Srs question, not trolling.

    I wonder if the results of 'that' are much better with such a terrible low cal diet as far as maintaining muscle/energy/etc. Also, how did you destroy your CNS?
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  8. #3128
    I F***** Murdered Fran DCutch's Avatar
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    2 days into this.

    Good God getting to sleep is a nightmare. Even taking 100mg of benadryl a few hours before bed isn't helping.
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  9. #3129
    Powerlifting in disguise induced_drag's Avatar
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    Originally Posted by Xinroth View Post
    Were you running dar der Vitamins when you did PMSF the first time? Srs question, not trolling.

    I wonder if the results of 'that' are much better with such a terrible low cal diet as far as maintaining muscle/energy/etc. Also, how did you destroy your CNS?
    Totally legit question. I will do the best I can within rules of this forum.

    Lifetime natural until 2012. (aprox 15 years total training).

    Last pics as 'nattie'. These were 6 years ago.






    After being back in gym 3 years and still feeling terrible, figured out that I had the T levels of a 12 year old girl. (yes looking like the above). I had a major head trauma in 09 and broke my neck as well. That injury likly messed up my pitutary and left me both hypo-gonadal as well as hypo-thyroid.

    I since then have been under a dr's treatment for both thyroid and T. I got rid of fatigue (which was almost overpowering). My TDEE went up about 200 cal / day as a result of the thyroid as well. I no longer am 100% natural. Over 6 years, I have been able to add about 6-7 lbs of mass that I dont think I would have done completely naturally. (or at least be able to hang on to it at lower fat levels).

    I was at "normal" hormone ranges when I did PSMF. I have never notice any huge difference in nutrient partitioning, fat loss, regardless of levels. There certainly is some, but since I am very conservative, it is almost hard to even quantify. Take those rules away and supplement like a Pro, and I am sure it is a different ball game. (but I still dont believe there is a magic pill....especially after having now experienced the other side).

    The CNS damage I believe is becasue a lot of my strength comes from being very highly trained. For a smaller guy, my strength is greater than many my size. I have always been the strong 'small guy'. I think fasting screwed me up in that regard and it took months to get back to normal.


    I decided NOT to do PSMF again, but have actually tried IF for the first time ever. I am just over 3 weeks in. I posted pics a page back of the first coule weeks. I shot this last night. I take vids because you can see progress much better. A single pic can be good or bad, and it is easy to hide. But I started shooting progress vids because I can gauge much better the direction I am going. To answer your question here, this is also at 'normal' levels....no additionals

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  10. #3130
    Registered User Judge_Joe_Brown's Avatar
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    Originally Posted by DCutch View Post
    2 days into this.

    Good God getting to sleep is a nightmare. Even taking 100mg of benadryl a few hours before bed isn't helping.
    I thought it was just me, I can't go to sleep at all
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  11. #3131
    Verified Aesthetic rhadam's Avatar
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    Day 1 PSMF crew. 3 week run to get ready for beach vacation August 1st. Taking some tips from peoples experiences here, will try to rep the brahs.

    Currently 208.8 at 6’1” and I’d say 13% bf. shooting for 195 at 11% or lower in 3 weeks.
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  12. #3132
    Registered User Rai9's Avatar
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    Tried to do my first day on PSMF on a workday yesterday. Difficult, but not too bad. I started noticing my skin getting a little drier and my knees aching a little but(probably because of the low fat) so I ended up eating 1,600 cals yesterday of protein and fat an bit of carbs so I'd have energy for my workout today.

    I'm in a bit of a situation cuz I feel like low fat is fuking me up out here. So I think I'll only do PSMF 2 days out of the week maybe 3. Anybody noticing anything similar? I'll see how this week goes, but I feel I only need about 6-7 days of PSMF to get lean af so I'll just spread them out for the month and hopefully in August I'll be ready to transition to maintenance and then to lean bulk.
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  13. #3133
    Powerlifting in disguise induced_drag's Avatar
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    Tonight is a refeed night. I have really been pulling in cals hard. But still not going full PSMF.

    Took my son to see Incredibles 2 on Sun and there was a scene in the movie where they were eating Chinese food. It looked so good. When I got out of the movie, I told my wife how good the food looked. She said she was thinking the same thing . Funny how real looking the renderings are in those movies. I said I'll grab takeout on the way home from the gym.

    Sitting at my desk about 20 minutes post-feast and veins are popped out everywhere.... With my appetite suppressed as IF has done, I had a hard time finishing my food. I left room for some caramel M&M's though No roof for icecream tonight. I am back on the horse!!!

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    Verified Aesthetic rhadam's Avatar
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    So day 1 was actually really easy, almost 1k cals even on the day. Day 2 today i'm at about 1150 calories because i ate a Quest bar when i started getting bad cravings. Really hoping i get get sub 1k cals tomorrow although super long day for work as i have training, then gym, then 11 hour shift. Lost 4.5lbs in water after day 1. Went to Wal-Mart tonight found these Skinny Girl dressings, no fat no sugar. Cut up a bunch of broc**** and carrots and green beans then some dressing, not bad. Also picked up some 96% fat free popcorn to use if i get in a bind late at night and need a fix.
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    Registered User Paulrut23's Avatar
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    Originally Posted by rhadam View Post
    Day 1 PSMF crew. 3 week run to get ready for beach vacation August 1st. Taking some tips from peoples experiences here, will try to rep the brahs.

    Currently 208.8 at 6’1” and I’d say 13% bf. shooting for 195 at 11% or lower in 3 weeks.
    Sugar Free Jell-O is your best friend (don't eat it too much or you'll piss like a racehorse)

    You'll feel very light-headed/dizzy when waking up or trying to get out of bed or quickly standing up

    You'll have no cravings, but feel extremely low energy for basic things like playing a sport/jogging

    You could try to do cardio if you don't feel drained (personally, I walked 30-45 min. everyday, and sometimes did cardio on a stationary bike 4-5x/week for 30 min., burning 400-500 kcal)

    I'd drop volume slightly, mainly on compound lifts and keep intensity the same

    After 3 weeks is over, you'll feel like a skinny geek who hadn't lift for years...but have an extremely lean/aesthetic face and clothes fit a bit better, but don't feel like you even lift

    The only motivation you have to stay on this diet is the constant day to day drop in weight on the scale and noticeable physique changes everyday

    Solution...Eat 600-1,000g of carbs, low fat, moderate protonz 1-2 days before your event to avoid the bloat/constipation and digestion issues to fill out and enjoy yourself

    Did this before vegas, and looked like I was on roids as a natty in photos

    Just try not to spill over and eat too much garbage like chocolate etc. and control your feedings and you should be *****
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    Powerlifting in disguise induced_drag's Avatar
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    Anyone ever try adding a touch of C8 MCT powder during the fast. Might help with the terrible fatigue. Sure it will raise up cals, but the C8 is the most quickly processed and could be used to augment energy. Maybe sub some of the added fish oils for MCT.

    I am experimenting with some I just got recently. I use it as coffee creamer. Just under 2g is enough for coffee and it is only 15-18 cal. If used for energy, I would use more as desired. I mixed 10g with some grape preworkout the other day. It mixed OK in a shaker and it might have been mental, but I felt a nice boost. (I am not full PSMF btw....but running IF with low carbs.)

    Just a thought. I found some C8 MCT on the biggest online retailer (dont want to cross bb.com rules by mentioning names ) Price was very good.
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  17. #3137
    Avi: 6'-2", 195lbs reddanak's Avatar
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    Day 1: 210.4 lbs

    Macros are 185p, 13c, 9.5f for a whopping 877 calories.

    Planning to run this for 10 days and see how it goes.
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    Registered User wellshii's Avatar
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    PSMF works. I am down 7-8 pounds since the 22nd of June. I started sloppy as well ,1000 + calories and a two day refeed while I worked out.
    I dialed in and started doing it more stricter. Stomach fat is stubborn and the last to go it seems.
    Getting cut everywhere else.
    What I do is supp with casein in the morning,fish soup with some shrimp for dinner,more casein at night. You get used to it actually.
    Make sure to supp with potassium,multi,omega-3 and I also use alcar and vitamin c .
    I also noticed one day I wasnt as strict and still lost weight that day.More actually.
    AS of now I feel like my progress is slowing down.
    But we'll see.
    If so then I cam having a 3-4 normal feeding then maybe just going on a regular deficit.

    Also want to note I came directly from a keto surplus so I didn't have to wait for my water to go.
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  19. #3139
    Avi: 6'-2", 195lbs reddanak's Avatar
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    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.
    Last edited by reddanak; 07-20-2018 at 09:34 AM.
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  20. #3140
    Powerlifting in disguise induced_drag's Avatar
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    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...
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  21. #3141
    Registered User Rai9's Avatar
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    Originally Posted by reddanak View Post
    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.

    Originally Posted by induced_drag View Post
    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.
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    6% or fuking die

    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?
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    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.
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    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.
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  25. #3145
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    1 Week Down

    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.....
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    Originally Posted by naterealbig View Post
    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
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  27. #3147
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    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!
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    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.
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    Originally Posted by naterealbig View Post
    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.
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    Originally Posted by EEBreh View Post
    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

    Originally Posted by ChairmanWaffle View Post
    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.....
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