3 week rfl/psmf

[tombaron]

Well I'm back logging again.

I haven't been mia just eating slightly above maintenance and lifting 4 times a week.

My journey so far has been four months. Below illustrates my achievements



I have lost only 5kg scale weight but 5 inches of waist line and my 5 rep max in the last 6 weeks has increased over 10kg.

My current bio is:

Height 5' 11"
Weight: 80.2kg
Waist 32.75"
Neck: 14.5"
Bodyfat: 17-19%

My goal in the next three weeks is to get a 31" waist. This will expand post psmf to 31.5" or so leaving me at the 13-14% Mark, this should reveal some definition and vascularity. Weight wise I am expecting the following:

Day 1-5 3kg mostly water
Day 6-14 2kg with some water
Day 15-21 1kg with water gain

My plan is fine honed from previous psmfs this being number 6. It's not as strict as The book.

Meals will be the same every day. Base protein will be higher this time from 500g chicken, 2x30g whey shakes 1 with water one with super skimmed milk. 2x portions of cottage cheese and a protein cookie. I'll use cabbage slaw mix and salad as bulkers for fibre as well as supllimenting soluble fibre.

Other supplements will be:

A daily multi
Caffeine
Nicotine via vaporizer
Fish oil six daily.

I will use 2x ud2 style refeeds a week. These will start 7am and finish 7pm. I will gun for 2k calories from carbs mainly from crumpets and grain enriched brown bread as well as some fruit.

Base calories consumed in a week will be approximately (absolute accuracy is not so important running a huge deficit):

Tdee 2800

5x1000
2x3000

Leaving me at a deficit of about 8600 a week.

The refeeds will time with the two heavy compound 3x5 sessions I do a week on wednesday and sunday.

The exit plan will be a three day refeed (heavy carb loading low fat) until I don't feel the binge urge I get post psmfs and back to the around maintenance I've been running the last six weeks.

The challenges will be:

Biological: constipation which is so awful on psmf.
Ghrelin induced sleep deprivation and content tiredness.
The cold weather here in New zealand.

Life:

I'm backpacking, I'm job hunting after Friday as my contract is ending. However I started the last job whilst on psmf.

It starts tomorrow ������

[tombaron]

Fixed the link for the pic. It's day one of psmf number 6. It feels like a normal day. I guess that's all I can ask for!

[tombaron]

Day 1 and depletion workout. I'm feeling ok, not hungry at all just the psmf tiredness setting in. Surprisingly a good workout though!

Edit:

Stats:

Weight:78.6kg (water is evil ey?)
Waist 32" as of the morning of day 2. Obviously water bloat.

[tombaron]

So on a normal pretty much maintenance diet (slight surplus) I carry .75" of bloat? Being that psmf causes bloat after a week or so I will expect my goal of 31" will suffice and I'll return to 31.5" as expected.

[tombaron]

So day 2 went as planned:

Stats: not measured.

Food: as above, 2x chicken salads, 2x shakes one water one super skimmed milk.


Exercise: 15k steps

Feeling: fine, no keto flu or anything these first couple of days. No hunger, no gut block. Life is good

[tombaron]

Day 3:

Stats:

Weight 78kg which is bizarre as I've eaten a tonne of carbs

Diet standard psmf plus 300g carbs I ran out of carbs and couldn't hit the 500!

Training: heavy

Bench 3x5
Row 3x5
Squat 3x5
Dead 3x5
Press 3x5

Feeling: pretty full from the carbs! Lifts improved on the most part but not as they were doing before the last two days.

[NoCarbsNoSugar]

Hi there skinny boy.
What in the world are you doing, PSMFing again?
LOL

What kind of work are you looking for?
Just curious.

[tombaron]

Hi there skinny boy.
What in the world are you doing, PSMFing again?
LOL

What kind of work are you looking for?
Just curious.

I can't keep off the psmf! Just taking the body fat down to around the profile pic :L

I just got a job doing administration for trusts. Should be a good challenge whilst getting fitter!

[NoCarbsNoSugar]

Congrats on the new job!

[tombaron]

Congrats on the new job!

Cheers mate and for your continued support!

Day 4 went like this:

Stats: not measured

Diet: standard psmf

Exercise: 15k steps (standard)

Notes: pretty easy day again: im starting to think this is a good choice of diet at the beginning of a cut not at the end where you're already beat up from calorie restriction. Will have to see what day 5 brings!

[tombaron]

I'm still going.

Days 5 and 6 were normal psmf. Day 7 was a refeed and I hit 500g of carbs, 12 crumpets and 4 bagels were the choice of carbs yesterday.

Stats:

Weight 78kg (after the carbs 😂)
Waist 32" still (carbed up)

Exercise:

2 sessions of full body 8x3s one session had heavy negatives on the end of it. 10km walked Saturday (I was walking most of the Day)

Other notes: I have had a lot going on this weekend and was somewhat distracted from posting on here! Feeling ok though. I think the results come 3 weeks will be worth the sacrifice in the mean time!

[tombaron]

I'm still rolling.

Days 8 and 9 were standard psmf days. Added creatine to the mix to help shuttle glycogen on the carb up days.

Stats: weight: will be checked tonight but was 78.3 on Monday
Waist 31.75"

Diet: as first post

Notes: this is a much easier psmf with two big refeeds a week. My go to today for the midweek refeed is 12 crumpets and 4 bagels and this works pretty well at 500g carbs.

The waist measurement is falling but thus far only the initial water weight has been lost, I'll find out tonight if that has changed. The addition of creatine could well be responsible with the influx of water counteracting the fall in scale weight. Gym performance is suffering slightly. I can get 3 sets no problem and have increased some lifts but anything over 3 sets my performance dips. This is particularly noticeable on back which is worked pretty hard in my plan.

[tombaron]

So yesterday was day 9 and a refeed:

Weight 78.3 not an issue mostly though a refeed and 400g carbs 4 litres of water down.

Exercise: started wendlers 5 3 1 trifecta yesterday which went well on shoulders, misread the guide though and didn't balls out the last set of 5. Nuked the assistance though with weight assistance on dip and pull ups only needed right at the end.

Notes: I certainly look leaner than at the start. I have longer in my current city than planned now. A whole 5 months left. That'll be 4-4.5 months lean bulk depending on how fat i get after this psmf and where i end up of course. Im on track for the 31" waist goal (which will be 31.5 approx after The carb up). Generally these two big carb refeeds help loads. The bloat isn't so bad, the gut blockage isn't so bad and in not crashing and burning through sleep deprivation ( although I'm waking up at random hours in the morning.) There is also not a total pre occupation about being on psmf or slow down of time which is nice to avoid for a change.

[JaySinX]

There is also not a total pre occupation about being on psmf or slow down of time which is nice to avoid for a change.

Yea, that's definitely a major hurdle to clear on psmf, I've adapted my current run to 3 days of psmf then 1 day off. Previously I used to go 6 days of psmf then 1 day off but that caused serious binging and became kind of a mental grind even though it yielded great results

[NoCarbsNoSugar]

holding on strong there buddy, aren't ya?

[tombaron]

Indeed I am mate! Days 10 and 11 were standard psmf although it's beginning to mess me up.

Weight is 78 on the button.

Did the deadlift day of 5 3 1 today and jeez the accessories are tough. I'm not over Wednesdays workout naturally as my calories are so low so 10 sets of full core was tough.

I'm starting to see differences now beyond lost water weight too. The waist has narrowed from lumbar fat loss which is usually the sign of approaching 15% for me early night tonight and a decent hike tomorrow will set me straight.

[tombaron]

Days 12 and 13 were both psmf.

Waist taped at 31.5

Day 13 I did a 2 hour hike up and over Mt kaukau which was beautiful and challenging from the doms and no carbs! I haven't had doms in months but this wendlers plan is bringing it back.

It's a carb up day today on day 14 and I can see a six pack outline the clearest it's ever been. Even in my profile pic because my core wasn't developed I didn't have one, maybe nows the time, maybe this psmf won't go that far. After next week I'll be back on the lean bulking so If I don't achieve this feat now I'll definitely have one coming into next year when I lean bulk 3 months and cut the fat.

[tombaron]

Oh my days 14 and 15.

Weighed in at 77.4 31.5 inch waist and the water whooshed.

Diet wise Sunday was a refeed and monday was standard psmf. I went for English muffins over crumpets but it was still 500g carbs. There are only two refeeds left. Tomorrow and Sunday.

I did the best leg day ever yesterday, myself and the gym buddy were verging on puking. Anything involving 5x15 leg press has to be good. I must have had significant glycogen storage left from Sunday as there was no degradation in performance, I broke a squat pb hitting 7 reps on a weight I could only just hit 5 on previously.

Notes: I'm feeling good, this has been the best psmf I've run, helped probably by the large cabbage (fibre!) intake and biweekly refeeds. The last day of the run of three is tough between Wednesday and Sunday but otherwise it's all been plain sailing. 6 more days should see me hit the 31" waist and I'll check in after the psmf has ended with photos. I reckon it'll be a week before I reach the new "normal" maintenance weight after the big water retention on refeed balances out but I'll supply photos as soon as possible.

There will be a huge difference!