Psmf

[rml27v]

Has anyone tried this way of cutting?
In theory, I think this might be a better way to achieve fat loss. For example, if someone is maintaining at 3500 calories, he could do one day just 500 calories, Only protein in that day with maybe 3-4 meals with each at least 40 grams of leucine rich Protein.Maybe mix of whey and casein (20 grams of both) or 200 grams of chicken, whatever.
The point of this is to get good MPS response that could maybe be even better in that day because u are eating only Protein, there are not any other nutrients to slow down Protein absorbtion. Also theoretically I think u would not be getting the negative effect of dieting maybe for 7 days at 500 calorie deficit everday, like the decrease in MPS from just 5 days of a caloric deficit was 33 %. So you do this for one day and you achieve 3000 calorie deficit, compared to someone who is dieting whole week at 500 cals deficit everyday x 7 days = 3500 cals. Also practically at least from my experience, I can do this easily, 6 days of normal eating where I don't even track macros and that one day when you diet.

[Mikeez0]

In theory it will work, but I wouldn't recommend.

I can do this easily, 6 days of normal eating where I don't even track macros and that one day when you diet.

No. Stick to a normal calorie deficit instead.

[AngusPeppered]

There's threads all over the misc from people who have done it. Tried it for a couple days, wasn't super motivated to do it, and no thx Jeffed the fuk out of it. Normal deficits are so much less mentally stressful

[rml27v]

In theory it will work, but I wouldn't recommend.

Why not?

[SubWooferCooker]

I have done it 3 times, Fat loss is rapid, but its mentally and physically HORRIBLE, Also the side effects post diet are very real, expect extreme cravings for a long time after you finish, just sticking to maintenance or small surplus is just as hard post diet as the diet its self and i am not exaggerating. Its taken me each time at least 2 months for the extreme cravings to go away post diet. sex drive/libido tanks like crazy too. I would not recommend it.

What are your current stats? unless you are obese a 500 calorie deficit will still yield relatively fast results with out all the negative side effects.

[rml27v]

I have done it 3 times, Fat loss is rapid, but its mentally and physically HORRIBLE, Also the side effects post diet are very real, expect extreme cravings for a long time after you finish, just sticking to maintenance or small surplus is just as hard post diet as the diet its self and i am not exaggerating. Its taken me each time at least 2 months for the extreme cravings to go away post diet. sex drive/libido tanks like crazy too. I would not recommend it.

What are your current stats? unless you are obese a 500 calorie deficit will still yield relatively fast results with out all the negative side effects.

I do this like 2 times a month, so 2 days of protein only.I do not track calories, I just make sure I hit 4 meals with 40 grams of protein. I am not obese lol , I am happy with my body 176 cm, 78 kg. I am having trouble eating enough lol.

[jonnicola]

I'd recommend Lyle McDonalds Rapid Fat Loss (RFL) diet, which is basically a modified PSMF.

Ran it as a cat 1 for 10 days, dropped 5kg (rebounded 1kg on the 48hr carb up) so net 4kg loss. It's pretty torture though.

[blue9steel]

Fat loss is rapid, but its mentally and physically HORRIBLE, Also the side effects post diet are very real, expect extreme cravings for a long time after you finish, just sticking to maintenance or small surplus is just as hard post diet as the diet its self and i am not exaggerating. Its taken me each time at least 2 months for the extreme cravings to go away post diet. sex drive/libido tanks like crazy too. I would not recommend it.

^This.

If you've never personally tried it, feel free to give it a whirl but make sure you're ready for it psychologically.

[SubWooferCooker]

I do this like 2 times a month, so 2 days of protein only.I do not track calories, I just make sure I hit 4 meals with 40 grams of protein. I am not obese lol , I am happy with my body 176 cm, 78 kg. I am having trouble eating enough lol.

My apologies for not reading your original post fully before replying last time. I had not long got up at the time. I think the idea you are proposing is not bad at all, having done psmf 3 times my self for 2+ weeks at a time i would not recommend that approach, but the idea you propose is one i have thought about my self in past, Eat at maintenance for something like 5 days then do 2 days of PSMF, weekdays/weekends, as long as your weekly deficit remains the same, its not likely to make any difference how you reach it and this way would negate any of the negative side effects of 600-800 calories for 10-14 days straight.

[rml27v]

My apologies for not reading your original post fully before replying last time. I had not long got up at the time. I think the idea you are proposing is not bad at all, having done psmf 3 times my self for 2+ weeks at a time i would not recommend that approach, but the idea you propose is one i have thought about my self in past, Eat at maintenance for something like 5 days then do 2 days of PSMF, weekdays/weekends, as long as your weekly deficit remains the same, its not likely to make any difference how you reach it and this way would negate any of the negative side effects of 600-800 calories for 10-14 days straight.

Yep, that is exactly my point.

[Mrpb]

It may not be a bad idea. I wonder how it would work.

Another way to do it: 5 days on a ~700 calorie deficit, 2 days at maintenance. The 2 days at maintenance should reverse the negative adaptations from dieting, such as changes in hormones and TDEE. Both Eric Helms and Lyle McDonald recommend this approach. I think they have a point, although direct scientific evidence is lacking.

like the decrease in MPS from just 5 days of a caloric deficit was 33 %.

5 days of a 33% caloric deficit decreases basal muscle protein synthesis rates by ~27%. That's a large deficit. Take 20% combine it with a high protein intake and enough exercise and you're probably good.

"a bout of REX in ED restores MPS to values observed at rest in EB. The ingestion of protein after REX further increases MPS above resting EB in a dose-dependent manner. We conclude that combining REX with increased protein availability after exercise enhances rates of skeletal muscle protein synthesis during short-term ED and could in the long term preserve muscle mass."
http://ajpendo.physiology.org/content/306/8/E989.long

[Madevilz]

I like it. But it's not a permanent solution.
It's a crash diet if you are short on time for a particular reason (beach vacation, pool party, photoshoot, etc...) It's a short term solution, you can't rely on it solely, eventually you need to go back to a normal deficit. The diet is harsh, but for you only do it for 10 days so it's actually not that bad. On the 11th and 12th day you get a crazy delicious carbs refeed as well