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

[ScramFranklin]

Interesting I saw this thread. I'm on day 4 of one meal a day at night. Trying to stop drinking as it's been a problem the last 4ish years. And trying to stop eating junk food as my blood work wasn't great. And trying to stop COOMING.
So i have just been eating a ton of veggies, piece of salmon, some berried and greek yogurt in a one hour period. Probably should up protein so I don't lose as much muscle mass. Right now it's like 700-800 cals a day.

[Kev1972]

Thanks for the info. Do you think going directly to a high calorie diet from PSMF would be advisable or do I need to reverse diet? I'm planning to go on a binge for about a week only. Once I'm back from vacation, I'll stick to my 1800 KCAL IIFYM protocol.

OMAD isn't really a lot of calories. You have to really stuff yourself to get in 2000 or eat a lot of junk. If you stick to just lean meat and veggies your probably only going to fit in 1200-1500 before you are stuffed.

There's only like 300 calories in 1 pound of shrimp but its got like 75g of protein. Add in some broccoli which is only 30 calories per cup, even 4 cups your sitting at less than 500 calories total. Just steer clear of fatty sauces, cheese, and butter.

[CeBKa]

Day 1: 92.8 KGS ~ 204.6 lbs
Day 2: 92.3 KGS ~ 203.5 lbs
Day 3: 91.7 KGS ~ 202.2 lbs
Day 4: 91.4 KGS ~ 201.5 lbs
Day 5: 90.9 KGS ~ 200.4 lbs
Day 6: 90.3 KGS ~ 199.1 lbs
Day 7: 90.3 KGS ~ 199.1 lbs
Day 8: 90.3 KGS ~ 199.1 lbs
Day 9: 89.7 KGS ~ 197.8 lbs
Day 10: 88.9 KGS ~ 196 lbs
Day 11: 89 KGS ~ 196.2 lbs

No cardio yesterday.

GJDM but how are your lifts man ?

Also i'd up proteins since you're on a severe deficit i'd go with something like 1,7-2.2g/kg bw ( 150g-200g of protonz per day) while you're PSMFsing.

After your cut i'd gradually up calories by 300kcal each week. But sadly be ready to regain some weight while metabolic adaptations fadeaway

[zubairs]

GJDM but how are your lifts man ?

Also i'd up proteins since you're on a severe deficit i'd go with something like 1,7-2.2g/kg bw ( 150g-200g of protonz per day) while you're PSMFsing.

After your cut i'd gradually up calories by 300kcal each week. But sadly be ready to regain some weight while metabolic adaptations fadeaway

To be honest, haven't lifted weights since I started PSMF. Only doing cardio at the gym and I don't really care about the lifts right now. Just want to get shredded for the holiday pics.

It's really hard for me to eat protein anywhere above 120g per day, especially without any carbs. So I'm just eating as low as possible and going with the flow.

I do plan on going on a long and slow bulk after the holidays though. So that should keep some of the weight off.

By the way, has anybody here read the book "the obesity code"?

[ScramFranklin]

To be honest, haven't lifted weights since I started PSMF. Only doing cardio at the gym and I don't really care about the lifts right now. Just want to get shredded for the holiday pics.

It's really hard for me to eat protein anywhere above 120g per day, especially without any carbs. So I'm just eating as low as possible and going with the flow.

I do plan on going on a long and slow bulk after the holidays though. So that should keep some of the weight off.

By the way, has anybody here read the book "the obesity code"?

Have not read it but I have recently been introduced with Dr. Fung. There is such a split among people regarding how to keep optimal blood sugar levels.... HCLF vs HFLC. HFLC seems to be more popular now, and what Fung advocates. Some people say once you have high fasting blood sugar, it's over, that will eventually be your death no matter what you do now. And others, who follow Fung, think it's fairly reversible and you can avoid high fasting blood sugar for life, and live your life as if you never had diabetes.

I was diagnosed with prediabetes 2 years ago but have drank a ton, ate like crap, and stopped being active since then Now I'm on day 4 of 23/1 fasts, and only eating romaine, spinach, kale, vinegar, salmon, brussel sprouts, olive oil, berries, and greek yogurt at night. About 800 cals. Will get my blood tested probably in March next year. I definitely feel less depressed and more productive already, probably because of the sobriety.

[CeBKa]

To be honest, haven't lifted weights since I started PSMF. Only doing cardio at the gym and I don't really care about the lifts right now. Just want to get shredded for the holiday pics.

It's really hard for me to eat protein anywhere above 120g per day, especially without any carbs. So I'm just eating as low as possible and going with the flow.

I do plan on going on a long and slow bulk after the holidays though. So that should keep some of the weight off.

By the way, has anybody here read the book "the obesity code"?

You really should get some resistance training in bro, even if it's bodyweight if you don't want to lose them muscles and have even lower BMR... The less muscle you lose the easier it will be to maintain low(er) body fat.

[ScramFranklin]

4 days done. Sleep was better tonight and woke up feeling like a Zoomer instead of a Doomer and Coomer. I see two tough obstacles coming up. A week from today is our company xmas party and there will be yummy food and alcohol. Second is two weeks from now I'm going home for two weeks. Grandparents and parents will have delicious food :/

[zubairs]

You really should get some resistance training in bro, even if it's bodyweight if you don't want to lose them muscles and have even lower BMR... The less muscle you lose the easier it will be to maintain low(er) body fat.

tried lifting weights today and it was absolutely horrid. Had to train at 70% and cut some sets/reps short. Did cardio another 30 mins which was tough at the start but powered through it.

[zubairs]

Day 1: 92.8 KGS ~ 204.6 lbs
Day 2: 92.3 KGS ~ 203.5 lbs
Day 3: 91.7 KGS ~ 202.2 lbs
Day 4: 91.4 KGS ~ 201.5 lbs
Day 5: 90.9 KGS ~ 200.4 lbs
Day 6: 90.3 KGS ~ 199.1 lbs
Day 7: 90.3 KGS ~ 199.1 lbs
Day 8: 90.3 KGS ~ 199.1 lbs
Day 9: 89.7 KGS ~ 197.8 lbs
Day 10: 88.9 KGS ~ 196 lbs
Day 11: 89 KGS ~ 196.2 lbs
Day 12: 89 KGS ~ 196.2 lbs

Lifted weights after a long time and it didn't go too well. Just did cardio for 30 minutes.

[Arsenault09]

Day 1: 92.8 KGS ~ 204.6 lbs
Day 2: 92.3 KGS ~ 203.5 lbs
Day 3: 91.7 KGS ~ 202.2 lbs
Day 4: 91.4 KGS ~ 201.5 lbs
Day 5: 90.9 KGS ~ 200.4 lbs
Day 6: 90.3 KGS ~ 199.1 lbs
Day 7: 90.3 KGS ~ 199.1 lbs
Day 8: 90.3 KGS ~ 199.1 lbs
Day 9: 89.7 KGS ~ 197.8 lbs
Day 10: 88.9 KGS ~ 196 lbs
Day 11: 89 KGS ~ 196.2 lbs
Day 12: 89 KGS ~ 196.2 lbs

Lifted weights after a long time and it didn't go too well. Just did cardio for 30 minutes.

Been checking in every day on this thread and glad you're still trucking along. Like others have said I will definitely lift weights while doing this program. I also don't understand how you could do this diet on such low protein.

I've been going for 18 days now with 200-240g protein. I'm gonna be doing my carb refeed on the 12/13th of Dec. Looking forward to this being over. I work with sub max weights so training hasn't been too strenous but my reps have become more difficult. 24 days total of cutting after a 12 week bulk is totally manageable for me.

[zubairs]

Been checking in every day on this thread and glad you're still trucking along. Like others have said I will definitely lift weights while doing this program. I also don't understand how you could do this diet on such low protein.

I've been going for 18 days now with 200-240g protein. I'm gonna be doing my carb refeed on the 12/13th of Dec. Looking forward to this being over. I work with sub max weights so training hasn't been too strenous but my reps have become more difficult. 24 days total of cutting after a 12 week bulk is totally manageable for me.

To be honest, I don't even feel hungry throughout the day, I expected it to be a lot more worse. Although for the past two days, I've started getting headaches for like a second or two. It feels like sharp splinter on the left side of my head.

[zubairs]

Day 1: 92.8 KGS ~ 204.6 lbs
Day 2: 92.3 KGS ~ 203.5 lbs
Day 3: 91.7 KGS ~ 202.2 lbs
Day 4: 91.4 KGS ~ 201.5 lbs
Day 5: 90.9 KGS ~ 200.4 lbs
Day 6: 90.3 KGS ~ 199.1 lbs
Day 7: 90.3 KGS ~ 199.1 lbs
Day 8: 90.3 KGS ~ 199.1 lbs
Day 9: 89.7 KGS ~ 197.8 lbs
Day 10: 88.9 KGS ~ 196 lbs
Day 11: 89 KGS ~ 196.2 lbs
Day 12: 89 KGS ~ 196.2 lbs
Day 13: 88.5 KGS ~ 195 lbs

Cardio 30 minutes only

[zubairs]

Day 1: 92.8 KGS ~ 204.6 lbs
Day 2: 92.3 KGS ~ 203.5 lbs
Day 3: 91.7 KGS ~ 202.2 lbs
Day 4: 91.4 KGS ~ 201.5 lbs
Day 5: 90.9 KGS ~ 200.4 lbs
Day 6: 90.3 KGS ~ 199.1 lbs
Day 7: 90.3 KGS ~ 199.1 lbs
Day 8: 90.3 KGS ~ 199.1 lbs
Day 9: 89.7 KGS ~ 197.8 lbs
Day 10: 88.9 KGS ~ 196 lbs
Day 11: 89 KGS ~ 196.2 lbs
Day 12: 89 KGS ~ 196.2 lbs
Day 13: 88.5 KGS ~ 195 lbs
Day 14: 88.1 KGS ~ 194.2 lbs

So this is the progress so far and I guess 10 lbs in 14 days is not too bad. Not feeling too hungry until now, although I'm started to get these constant headaches which last 10 - 15 seconds only. Just need to stay strong for another week and a half. Mainly focusing on cardio at this point but trying my best to incorporate weights as well.

[colontos]

Day 1: 92.8 KGS ~ 204.6 lbs
Day 2: 92.3 KGS ~ 203.5 lbs
Day 3: 91.7 KGS ~ 202.2 lbs
Day 4: 91.4 KGS ~ 201.5 lbs
Day 5: 90.9 KGS ~ 200.4 lbs
Day 6: 90.3 KGS ~ 199.1 lbs
Day 7: 90.3 KGS ~ 199.1 lbs
Day 8: 90.3 KGS ~ 199.1 lbs
Day 9: 89.7 KGS ~ 197.8 lbs
Day 10: 88.9 KGS ~ 196 lbs
Day 11: 89 KGS ~ 196.2 lbs
Day 12: 89 KGS ~ 196.2 lbs
Day 13: 88.5 KGS ~ 195 lbs
Day 14: 88.1 KGS ~ 194.2 lbs

So this is the progress so far and I guess 10 lbs in 14 days is not too bad. Not feeling too hungry until now, although I'm started to get these constant headaches which last 10 - 15 seconds only. Just need to stay strong for another week and a half. Mainly focusing on cardio at this point but trying my best to incorporate weights as well.

How are you liking the results in the mirror so far?

[iifymbro]

psmf is old news


We out here extended water fasting now. My longest is 5 days, actually felt amazing on the 5th day idk why I broke it

Day 2 and 3 can be kinda hellish

[zubairs]

psmf is old news


We out here extended water fasting now. My longest is 5 days, actually felt amazing on the 5th day idk why I broke it

Day 2 and 3 can be kinda hellish

Water extended fasting, sounds interesting. Tell me more.

[zubairs]

How are you liking the results in the mirror so far?

Not a huge difference in the mirror. Although I can feel my clothes loosen up a bit which is a good sign.

[iifymbro]

Water extended fasting, sounds interesting. Tell me more.

I'm only joking about psmf being old news, it's still great for cutting quickly.

It's ez in principle, just don't eat anything and drink a chitload of water. Can have a splash of milk in your morning coffee if black coffee is AIDS to you but that's it.


It's actually really healthy for you according to the studies that have been done on it, and I don't notice muscle loss from doing 3-5 day fasts. Stretching it to 14-30 days or something prob would take some off you.

[zubairs]

Day 1: 92.8 KGS ~ 204.6 lbs
Day 2: 92.3 KGS ~ 203.5 lbs
Day 3: 91.7 KGS ~ 202.2 lbs
Day 4: 91.4 KGS ~ 201.5 lbs
Day 5: 90.9 KGS ~ 200.4 lbs
Day 6: 90.3 KGS ~ 199.1 lbs
Day 7: 90.3 KGS ~ 199.1 lbs
Day 8: 90.3 KGS ~ 199.1 lbs
Day 9: 89.7 KGS ~ 197.8 lbs
Day 10: 88.9 KGS ~ 196 lbs
Day 11: 89 KGS ~ 196.2 lbs
Day 12: 89 KGS ~ 196.2 lbs
Day 13: 88.5 KGS ~ 195 lbs
Day 14: 88.1 KGS ~ 194.2 lbs
Day 15: 87.7 KGS ~ 193.3 lbs

No gym since the last two days.

[zubairs]

Day 1: 92.8 KGS ~ 204.6 lbs
Day 2: 92.3 KGS ~ 203.5 lbs
Day 3: 91.7 KGS ~ 202.2 lbs
Day 4: 91.4 KGS ~ 201.5 lbs
Day 5: 90.9 KGS ~ 200.4 lbs
Day 6: 90.3 KGS ~ 199.1 lbs
Day 7: 90.3 KGS ~ 199.1 lbs
Day 8: 90.3 KGS ~ 199.1 lbs
Day 9: 89.7 KGS ~ 197.8 lbs
Day 10: 88.9 KGS ~ 196 lbs
Day 11: 89 KGS ~ 196.2 lbs
Day 12: 89 KGS ~ 196.2 lbs
Day 13: 88.5 KGS ~ 195 lbs
Day 14: 88.1 KGS ~ 194.2 lbs
Day 15: 87.7 KGS ~ 193.3 lbs
Day 16: 87.6 KGS ~ 193 lbs

No gym day 3

[zubairs]

how often are you having a refeed or cheat meanl?

Not even once. I've got another week ahead of me and that's it. At this point I'm only eating just one meal per day which is basically protein and nothing else.

[Arsenault09]

Not even once. I've got another week ahead of me and that's it. At this point I'm only eating just one meal per day which is basically protein and nothing else.

I'm not a fan of omad. I find when I come off omad I have to have so much restraint not to eat until I'm stuffed every meal.

Only one week left how are you feeling?

Tomorrows my last day and I'm excited to carb load. Last couple of days I've been way more tired and noticeably irritated. Can't wait to gorge on carbs.

[zubairs]

I'm not a fan of omad. I find when I come off omad I have to have so much restraint not to eat until I'm stuffed every meal.

Only one week left how are you feeling?

Tomorrows my last day and I'm excited to carb load. Last couple of days I've been way more tired and noticeably irritated. Can't wait to gorge on carbs.

To be honest, I'm not feeling that bad. My appetite has gone down and I don't even feel hungry. From the looks if it, the last week seems to be a smooth sail. My energy to hit the gym is just isn't there anymore. 4th day today and haven't been to the gym, no cardio no weights. Yesterday I just had one meal, 300 gr Wagyu Steak with broccoli and zucchini and that was it. Had green tea before going to bed and water throughout the day.

So this protocol seems to be perfect for me as long as gym/cardio is not in the equation.

[zubairs]

Day 1: 92.8 KGS ~ 204.6 lbs
Day 2: 92.3 KGS ~ 203.5 lbs
Day 3: 91.7 KGS ~ 202.2 lbs
Day 4: 91.4 KGS ~ 201.5 lbs
Day 5: 90.9 KGS ~ 200.4 lbs
Day 6: 90.3 KGS ~ 199.1 lbs
Day 7: 90.3 KGS ~ 199.1 lbs
Day 8: 90.3 KGS ~ 199.1 lbs
Day 9: 89.7 KGS ~ 197.8 lbs
Day 10: 88.9 KGS ~ 196 lbs
Day 11: 89 KGS ~ 196.2 lbs
Day 12: 89 KGS ~ 196.2 lbs
Day 13: 88.5 KGS ~ 195 lbs
Day 14: 88.1 KGS ~ 194.2 lbs
Day 15: 87.7 KGS ~ 193.3 lbs
Day 16: 87.6 KGS ~ 193 lbs
Day 17: 87.2 KGS ~ 192.2 lbs

No gym day 4

[zubairs]

Day 1: 92.8 KGS ~ 204.6 lbs
Day 2: 92.3 KGS ~ 203.5 lbs
Day 3: 91.7 KGS ~ 202.2 lbs
Day 4: 91.4 KGS ~ 201.5 lbs
Day 5: 90.9 KGS ~ 200.4 lbs
Day 6: 90.3 KGS ~ 199.1 lbs
Day 7: 90.3 KGS ~ 199.1 lbs
Day 8: 90.3 KGS ~ 199.1 lbs
Day 9: 89.7 KGS ~ 197.8 lbs
Day 10: 88.9 KGS ~ 196 lbs
Day 11: 89 KGS ~ 196.2 lbs
Day 12: 89 KGS ~ 196.2 lbs
Day 13: 88.5 KGS ~ 195 lbs
Day 14: 88.1 KGS ~ 194.2 lbs
Day 15: 87.7 KGS ~ 193.3 lbs
Day 16: 87.6 KGS ~ 193 lbs
Day 17: 87.2 KGS ~ 192.2 lbs
Day 18: 87.7 KGS ~ 193.3 lbs (light carb refeed)
Day 19: 87.9 KGS ~ 193.8 lbs

40 minutes carido today. Only 5 more days to go

[zubairs]

Day 1: 92.8 KGS ~ 204.6 lbs
Day 2: 92.3 KGS ~ 203.5 lbs
Day 3: 91.7 KGS ~ 202.2 lbs
Day 4: 91.4 KGS ~ 201.5 lbs
Day 5: 90.9 KGS ~ 200.4 lbs
Day 6: 90.3 KGS ~ 199.1 lbs
Day 7: 90.3 KGS ~ 199.1 lbs
Day 8: 90.3 KGS ~ 199.1 lbs
Day 9: 89.7 KGS ~ 197.8 lbs
Day 10: 88.9 KGS ~ 196 lbs
Day 11: 89 KGS ~ 196.2 lbs
Day 12: 89 KGS ~ 196.2 lbs
Day 13: 88.5 KGS ~ 195 lbs
Day 14: 88.1 KGS ~ 194.2 lbs
Day 15: 87.7 KGS ~ 193.3 lbs
Day 16: 87.6 KGS ~ 193 lbs
Day 17: 87.2 KGS ~ 192.2 lbs
Day 18: 87.7 KGS ~ 193.3 lbs (light carb refeed)
Day 19: 87.9 KGS ~ 193.8 lbs
Day 20: 87.5 KGS ~ 193 lbs

[zubairs]

Day 1: 92.8 KGS ~ 204.6 lbs
Day 2: 92.3 KGS ~ 203.5 lbs
Day 3: 91.7 KGS ~ 202.2 lbs
Day 4: 91.4 KGS ~ 201.5 lbs
Day 5: 90.9 KGS ~ 200.4 lbs
Day 6: 90.3 KGS ~ 199.1 lbs
Day 7: 90.3 KGS ~ 199.1 lbs
Day 8: 90.3 KGS ~ 199.1 lbs
Day 9: 89.7 KGS ~ 197.8 lbs
Day 10: 88.9 KGS ~ 196 lbs
Day 11: 89 KGS ~ 196.2 lbs
Day 12: 89 KGS ~ 196.2 lbs
Day 13: 88.5 KGS ~ 195 lbs
Day 14: 88.1 KGS ~ 194.2 lbs
Day 15: 87.7 KGS ~ 193.3 lbs
Day 16: 87.6 KGS ~ 193 lbs
Day 17: 87.2 KGS ~ 192.2 lbs
Day 18: 87.7 KGS ~ 193.3 lbs (light carb refeed)
Day 19: 87.9 KGS ~ 193.8 lbs
Day 20: 87.5 KGS ~ 193 lbs
Day 21: 87.9 KGS ~ 193.8 lbs

So the past couple of days have been extremely disappointing. I was expecting the weight drop to fluctuate but not this early on. I have a feeling that the carb re-feed wasn't such a good idea but I guess you gotta try to find out, right? So still 4 more days to go until I can hulk smash all the buffets during the holiday season. My goal was to get to 85 KGs but from the current progress, I guess 86 KGs would be a miracle.

[zubairs]

Day 1: 92.8 KGS ~ 204.6 lbs
Day 2: 92.3 KGS ~ 203.5 lbs
Day 3: 91.7 KGS ~ 202.2 lbs
Day 4: 91.4 KGS ~ 201.5 lbs
Day 5: 90.9 KGS ~ 200.4 lbs
Day 6: 90.3 KGS ~ 199.1 lbs
Day 7: 90.3 KGS ~ 199.1 lbs
Day 8: 90.3 KGS ~ 199.1 lbs
Day 9: 89.7 KGS ~ 197.8 lbs
Day 10: 88.9 KGS ~ 196 lbs
Day 11: 89 KGS ~ 196.2 lbs
Day 12: 89 KGS ~ 196.2 lbs
Day 13: 88.5 KGS ~ 195 lbs
Day 14: 88.1 KGS ~ 194.2 lbs
Day 15: 87.7 KGS ~ 193.3 lbs
Day 16: 87.6 KGS ~ 193 lbs
Day 17: 87.2 KGS ~ 192.2 lbs
Day 18: 87.7 KGS ~ 193.3 lbs (light carb refeed)
Day 19: 87.9 KGS ~ 193.8 lbs
Day 20: 87.5 KGS ~ 193 lbs
Day 21: 87.9 KGS ~ 193.8 lbs
Day 22: 87.3 KGS ~ 192.5 lbs

[zubairs]

Day 1: 92.8 KGS ~ 204.6 lbs
Day 2: 92.3 KGS ~ 203.5 lbs
Day 3: 91.7 KGS ~ 202.2 lbs
Day 4: 91.4 KGS ~ 201.5 lbs
Day 5: 90.9 KGS ~ 200.4 lbs
Day 6: 90.3 KGS ~ 199.1 lbs
Day 7: 90.3 KGS ~ 199.1 lbs
Day 8: 90.3 KGS ~ 199.1 lbs
Day 9: 89.7 KGS ~ 197.8 lbs
Day 10: 88.9 KGS ~ 196 lbs
Day 11: 89 KGS ~ 196.2 lbs
Day 12: 89 KGS ~ 196.2 lbs
Day 13: 88.5 KGS ~ 195 lbs
Day 14: 88.1 KGS ~ 194.2 lbs
Day 15: 87.7 KGS ~ 193.3 lbs
Day 16: 87.6 KGS ~ 193 lbs
Day 17: 87.2 KGS ~ 192.2 lbs
Day 18: 87.7 KGS ~ 193.3 lbs (light carb refeed)
Day 19: 87.9 KGS ~ 193.8 lbs
Day 20: 87.5 KGS ~ 193 lbs
Day 21: 87.9 KGS ~ 193.8 lbs
Day 22: 87.3 KGS ~ 192.5 lb
Day 23: 86.5 KGS ~ 190.7 lbs

One more day and we're done.

[zubairs]

Day 1: 92.8 KGS ~ 204.6 lbs
Day 2: 92.3 KGS ~ 203.5 lbs
Day 3: 91.7 KGS ~ 202.2 lbs
Day 4: 91.4 KGS ~ 201.5 lbs
Day 5: 90.9 KGS ~ 200.4 lbs
Day 6: 90.3 KGS ~ 199.1 lbs
Day 7: 90.3 KGS ~ 199.1 lbs
Day 8: 90.3 KGS ~ 199.1 lbs
Day 9: 89.7 KGS ~ 197.8 lbs
Day 10: 88.9 KGS ~ 196 lbs
Day 11: 89 KGS ~ 196.2 lbs
Day 12: 89 KGS ~ 196.2 lbs
Day 13: 88.5 KGS ~ 195 lbs
Day 14: 88.1 KGS ~ 194.2 lbs
Day 15: 87.7 KGS ~ 193.3 lbs
Day 16: 87.6 KGS ~ 193 lbs
Day 17: 87.2 KGS ~ 192.2 lbs
Day 18: 87.7 KGS ~ 193.3 lbs (light carb refeed)
Day 19: 87.9 KGS ~ 193.8 lbs
Day 20: 87.5 KGS ~ 193 lbs
Day 21: 87.9 KGS ~ 193.8 lbs
Day 22: 87.3 KGS ~ 192.5 lb
Day 23: 86.5 KGS ~ 190.7 lbs
Day 24: 86.3 KGS ~ 190.2 lbs

I'll try to keep at it for another day just so I can make it to 86 KGs.