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  1. #3391
    Registered User lmaoits's Avatar
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    Day two: Hunger isn't too bad. Walked into the mall and started smelling all the food in the food court, hnngggg, stayed strong though. that carb refeed is gonna be awesome. think I'm starting to have some mental side effects though. Was walking down the street and tripped, landed bad and strained my shoulder, nothing too bad though, but got to be careful. also starting to have butter fingers.
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  2. #3392
    Registered User lmaoits's Avatar
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    Day 3: Yesterday night had stomach aches, but went away. Was close to breaking my diet by eating a protein bar or something. Going to be honest, debating on breaking it now too. It's not too complicated/difficult but it does suck. I've been on a 1k calorie deficit for a minute and seen good progess, thinking i should just go back to that and have more choices with my food. Don't know.
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  3. #3393
    Registered User lmaoits's Avatar
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    Ended psmf. Is it too hard? It’s challenging but it’s doable. Only reason I ended it was because it doesn’t make sense for me to do it right now. I’m just trying to get shredded for Halloween and that’s 2+ months away, and account to the fact you have to eat at maintenance for 2+ weeks to get your metabolism back up, i would’ve looked similar 2 months from now. If your goal is short term it’s good but if it’s longer, just do normal cutting honestly. Will be back in October
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  4. #3394
    Good Evening Echo SeymourGains's Avatar
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    Originally Posted by lmaoits View Post
    Let’s grt shredded brahs

    Day one: it’s 8pm.........
    Originally Posted by lmaoits View Post
    Ended psmf
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  5. #3395
    Registered User Arsenault09's Avatar
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    What category are you?

    I feel way differently about the long term vs short term goals. I find a couple short cuts much more manageable and makes it so you're not in a deficit for too long. It also makes it so you don't get too fat. Knowing that I'm always two weeks away from being 10% BF is great.
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  6. #3396
    Registered User Techriding101's Avatar
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    Originally Posted by SeymourGains View Post

    LOL

    4 posts.

    Didn't last long. The first few days are the easiest before your body becomes accustomed to ECA stack

    114 pages of posts. How many people did a full cycle of PSMF with visible results?
    Username explained here: https://forum.bodybuilding.com/showthread.php?t=155375633&page=1
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  7. #3397
    Registered User Arsenault09's Avatar
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    I'd imagine a fair number. I'll be wrapping up my third cycle next Tuesday. I did a full 6 weeks the first time and saw some pretty good progress. After that I did two months of travelling/eating above maintenance. When I came back I did a 14 day round of psmf and got fairly lean. Bulked for about 7 weeks and now I'm back to dropping BF. I'm a tiny bitch though. Maybe I'll upload pictures after this round.
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  8. #3398
    Registered User toughguy32312's Avatar
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    Is it possible to do PSMF with only protein powder, nothing else? If I had to do it with actual food I would be spending like $100/day on chicken so **** that. It would be whey isolate. I did psmf before for about a week but had to quit for unrelated reasons and I didn't have any problems with mental faculties or motivation, all it took was a cup of black coffee
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  9. #3399
    Registered User zubairs's Avatar
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    Srsly considering it for the next 3 weeks. Will update you guys on the progress
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  10. #3400
    Registered User zubairs's Avatar
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    So this is what my plan looks like at the moment. Feel free to give your feedback on it.

    KCAL: 800 - 1000
    Macros: 135 P/ 30 C (only from veggies)/ 25 F

    will try to workout 4x per week with cardio 5-6x per week (35 - 40 minutes on stair master).

    Forgot to weigh myself in the morning, so will update that tomorrow.

    I am aiming for 3 weeks starting tomorrow.
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  11. #3401
    Registered User zubairs's Avatar
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    Weight this morning: 92.8 KG ~ 204.6 lbs

    aiming to lose 5KGs in the next three weeks. wish me luck
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  12. #3402
    ayyyy lmao iwant2beswole's Avatar
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    don't think I've seen any results in the 2 years of this thread that were good enough to make me want to do this over regular cutting lmao
    watchout your comments boyo ↓
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  13. #3403
    Registered User zubairs's Avatar
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    Originally Posted by iwant2beswole View Post
    don't think I've seen any results in the 2 years of this thread that were good enough to make me want to do this over regular cutting lmao
    What's your cutting regime? please share
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  14. #3404
    Registered User Arsenault09's Avatar
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    When I started PSMF I had been back too working out for about a month after a long break. I ended up doing 6 weeks and than had 2.5 months of traveling Asia where I was still lifting a bit but I was eating anything and everything. Scorpions, bugs, street food, buffets, I wanted to try it all.


    Basically as soon as I got home I did a category 1 cut (was probably still category 2 but w.e).

    I'm back on the diet now with the goal of getting leaner than before I enjoy this diet. I don't find it overly invasive as I stick to the same few foods. It's only a few weeks long which I enjoy. I can bulk for 3 months than cut for 2-3 weeks and get back too it eating whatever. I'm not nearly as big as most of the guys here but it's a work in progress.
    Last edited by Arsenault09; 12-10-2019 at 09:39 PM.
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  15. #3405
    Registered User zubairs's Avatar
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    Originally Posted by Arsenault09 View Post
    Here was my starting point with PSMF.

    https://imgur.com/a/72EmCJ6

    I had been back too working out for about a month after a long break. I ended up doing 6 weeks and than had 2.5 months of traveling Asia where I was still lifting a bit but I was eating anything and everything. Scorpions, bugs, street food, buffets, I wanted to try it all.


    Basically as soon as I got home I did a category 1 cut (was probably still category 2 but w.e). Below are the results from that 2 week cut. 6'2 196 on the left too 185 in the right pic.

    https://imgur.com/a/9869g9e

    I'm back on the diet now with the goal of getting leaner than that right photo. I enjoy this diet. I don't find it overly invasive as I stick to the same few foods. It's only a few weeks long which I enjoy. I can bulk for 3 months than cut for 2-3 weeks and get back too it eating whatever. I'm not nearly as big as most of the guys here but it's a work in progress.


    After this cut I'll post and update pic if anyone's interested.
    What was your calorie intake and macro breakdown at your starting point?

    I'm currently aiming for 3 - 4 weeks as this is my first time doing it. Than I'll be traveling for the holidays.
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  16. #3406
    Registered User zubairs's Avatar
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    Originally Posted by Arsenault09 View Post
    Here was my starting point with PSMF.

    https://imgur.com/a/72EmCJ6

    I had been back too working out for about a month after a long break. I ended up doing 6 weeks and than had 2.5 months of traveling Asia where I was still lifting a bit but I was eating anything and everything. Scorpions, bugs, street food, buffets, I wanted to try it all.


    Basically as soon as I got home I did a category 1 cut (was probably still category 2 but w.e). Below are the results from that 2 week cut. 6'2 196 on the left too 185 in the right pic.

    https://imgur.com/a/9869g9e

    I'm back on the diet now with the goal of getting leaner than that right photo. I enjoy this diet. I don't find it overly invasive as I stick to the same few foods. It's only a few weeks long which I enjoy. I can bulk for 3 months than cut for 2-3 weeks and get back too it eating whatever. I'm not nearly as big as most of the guys here but it's a work in progress.


    After this cut I'll post and update pic if anyone's interested.
    What was your calorie intake and macro breakdown at your starting point?

    I'm currently aiming for 3 - 4 weeks as this is my first time doing it. Than I'll be traveling for the holidays.
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  17. #3407
    Registered User zubairs's Avatar
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    Day 1: 92.8 KGS ~ 204.6 lbs
    Day 2: 92.3 KGS ~ 203.5 lbs

    macros from yesterday: 87P/55C/22F 780KCAL

    Will try to eat more protein today. Was not able to workout either.

    Any suggestions for fibre intake?
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  18. #3408
    Registered User Arsenault09's Avatar
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    Originally Posted by zubairs View Post
    Day 1: 92.8 KGS ~ 204.6 lbs
    Day 2: 92.3 KGS ~ 203.5 lbs

    macros from yesterday: 87P/55C/22F 780KCAL

    Will try to eat more protein today. Was not able to workout either.

    Any suggestions for fibre intake?

    My macro breakdown at the start was around 200g protein, 20 fat, 20 carbs. I took a multi vitamin every day as well as fish oils. For fiber half way through I started taking psylium husk.
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  19. #3409
    Registered User Tehcelltech's Avatar
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    Originally Posted by toughguy32312 View Post
    Is it possible to do PSMF with only protein powder, nothing else? If I had to do it with actual food I would be spending like $100/day on chicken so **** that. It would be whey isolate. I did psmf before for about a week but had to quit for unrelated reasons and I didn't have any problems with mental faculties or motivation, all it took was a cup of black coffee
    You don't want to do that. You'll be even more miserable plus you will probably have a lot more nutritional deficiencies.

    There is a grocery store chains in my area that always has hot cooked and ready rotisserie chickens for $5.99 (if you don't like cooking). Try to find a place like that. Also, I'd eat a can of spinach a day. Then the rest I did with protein powder.
    Bench 355 paused
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  20. #3410
    Registered User zubairs's Avatar
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    Day 1: 92.8 KGS ~ 204.6 lbs
    Day 2: 92.3 KGS ~ 203.5 lbs
    Day 3: 91.7 KGS ~ 202.2 lbs

    macros from yesterday: 81P/30C/15F 561KCAL

    I took one multi vitamin as well.

    Didn't workout either. Will try to do cardio today.
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  21. #3411
    Registered User zubairs's Avatar
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    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
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  22. #3412
    Registered User zubairs's Avatar
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    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
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  23. #3413
    Registered User zubairs's Avatar
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    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
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  24. #3414
    Registered User zubairs's Avatar
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    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 (same as yesterday)

    been doing cardio for the past two days (30 mins ~ 250 cals on the stair master), so was expecting a bigger drop. Let's hope there's a drop tomorrow.

    As for my mental state, not feeling very hungry until this point. I'm following IF protocol so I'm fasting anywhere between 16 - 17 hours each day. Than I'm only consuming protein, chicken breast, lean beef, etc. My carbs are pretty minimal, estimating anywhere between 5 - 15 g per day. I'm planning to follow this for another 3 more weeks.
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  25. #3415
    Registered User zubairs's Avatar
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    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 (same as yesterday)

    Did cardio yesterday, 30 min stair master and 15 minutes basketball.
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  26. #3416
    Registered User zubairs's Avatar
    Join Date: Jul 2013
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    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

    No cardio yesterday.
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  27. #3417
    Registered User zubairs's Avatar
    Join Date: Jul 2013
    Age: 31
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    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 (biggest drop in a day so far)

    Did cardio stair master 30 mins and basketball.
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  28. #3418
    Registered User zubairs's Avatar
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    It's been 10 days since I started PSMF and plan to run it for another 15 days. How do you guys recommend I get back to my maintenance cals? My goal weight is 85 kgs.

    The thing is that I'm going on vacation on the 19th of December and I don't plan to track my macros for the next week or so from there and I'll definitely be going overboard with the carbs. I also have to attend a couple of events during that week and would love to still look lean in the pics. So do you have any strategy that can implement to keep off some of that and get the desired result?

    Thanks.
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  29. #3419
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    Originally Posted by zubairs View Post
    It's been 10 days since I started PSMF and plan to run it for another 15 days. How do you guys recommend I get back to my maintenance cals? My goal weight is 85 kgs.

    The thing is that I'm going on vacation on the 19th of December and I don't plan to track my macros for the next week or so from there and I'll definitely be going overboard with the carbs. I also have to attend a couple of events during that week and would love to still look lean in the pics. So do you have any strategy that can implement to keep off some of that and get the desired result?

    Thanks.
    I've been doing OMAD without counting calories for about a month. Steady dropping weight without much strength loss. It's pretty easy to manage even on vacation. Actually saves you a lot of time and money. Find a buffet, pig out at lunch. I mostly stick to lean meat and veggies but a desert or some macn cheese wont hurt you. I'm going to do hibachi grilled shrimp buffet and chinese food today. 8 bucks and I'm done eating.

    I do take fiber and multivitamin morning and night. Keeps me regular. And some bcaas post workout but all those have minimal calories.
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  30. #3420
    Registered User zubairs's Avatar
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    Originally Posted by Kev1972 View Post
    I've been doing OMAD without counting calories for about a month. Steady dropping weight without much strength loss. It's pretty easy to manage even on vacation. Actually saves you a lot of time and money. Find a buffet, pig out at lunch. I mostly stick to lean meat and veggies but a desert or some macn cheese wont hurt you. I'm going to do hibachi grilled shrimp buffet and chinese food today. 8 bucks and I'm done eating.

    I do take fiber and multivitamin morning and night. Keeps me regular. And some bcaas post workout but all those have minimal calories.
    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.
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