bodyfatsux' log, support and criticism is welcomed!

[bodyfatsux]

Day 29 Totals
Week 3 Day 5 New Diet

Calories - 880
Fats - 23g
Fiber - 9g
Net Carbs - 21g
Protein - 136g

Breakfast - Body Fortress Super Advanced Whey Protein - Chocolate Peanut Butter 1 scoop, 1 tsp fiber supplement
Brunch - Kasein Micellar Casein Isolate 1 scoop, pudding consistency
Lunch - 8 oz Tilapia, 100g Brokkoli
Dinner - 8 oz Tilapia, 100g Brokkoli
Misc/Supps - Multivitamin, Calcium, Magnesium, Potassium, Fish Oil

[bodyfatsux]

Day 30 - Cheat Day
Week 3 Day 6 New Diet

F5-DBW-B complete. New weights were a challenge but I made it through.

Calories - 1600 roughly
Protein - 130g

[bodyfatsux]

Day 31 Totals
Week 3 Day 7 PSMF

Finished 3 weeks of PSMF! 3 more and then 1 week off, might still eat at a 500 calorie deficit though, don't want to stall much.

Calories - 833
Fat - 21g
Fiber - 7g
Net Carbs - 21g
Protein - 127g

[bodyfatsux]

GOAL BROKEN! 178.6 this morning right on the dot. Next goal 176.1 by April 3rd.

[bodyfatsux]

Day 32 Totals
Week 4 Day 1 PSMF

This diet just seems so easy. The only things trying to hold me back are my patience and my sweet tooth.

Calories - 915
Fat - 26g
Fiber - 11g
Net Carbs - 23g
Protein - 132g

[StrivenMike]

This diet just seems so easy. The only things trying to hold me back are my patience and my sweet tooth.

I didn't find that a PSMF was that difficult either. The issue that most people have though is coming off of the PSMF. If you haven't done it before I would highly suggest slowly building up and possibly looking at Keto if you like avoiding carbs. When I stopped my PSMF I moved to like 1800 cal 90 fat 90 carb rest protein, It worked out well. If you go back to eating carbs be ready for a quick rise in weight, it will be water so don't get discouraged.

[bodyfatsux]

I didn't find that a PSMF was that difficult either. The issue that most people have though is coming off of the PSMF. If you haven't done it before I would highly suggest slowly building up and possibly looking at Keto if you like avoiding carbs. When I stopped my PSMF I moved to like 1800 cal 90 fat 90 carb rest protein, It worked out well. If you go back to eating carbs be ready for a quick rise in weight, it will be water so don't get discouraged.

Yep during my first break for 1 week I might try something like that, 1600 calories but try to keep protein up and carbs under 100g. I might try having a bowl of of that peanut butter balls brand so I'd get less carbs than regular cereal and more fat. I have always loved cereal but had to give it up to lose weight. I'll just try and not weigh during that time and maybe for the 1st week returning to PSMF, and it will be gone.

[bodyfatsux]

Day 33 Totals
Week 4 Day 2 PSMF

Yesterday I said it seemed easy. But there is one thing about low carbs. My brain hasn't quite adapted to it yet, so I keep making small mistakes with calculations, and typing/writing stuff. I hope that improves.

Today I had one of my 'free meals', which was 140 calories worth of dark chocolate caramel goodness.

Calories - 901
Fat - 23g
Fiber - 9g
Net Carbs - 31g
Protein - 134g

[bodyfatsux]

Day 34 Totals
Week 4 Day 3 PSMF

F5-DBW-B complete. Maintaining current dumbbell weight at 23 lbs each for 1 more week. Not sure if I'm ready for 28 lbs yet!

Calories - 872
Fats - 25g
Fiber - 7g
Net Carbs - 22g
Protein - 132g

[bodyfatsux]

Day 35 Totals
Week 4 Day 4 PSMF

Falling behind on the log, but staying on track.

Calories - 841
Fat - 19g
Fiber - 9g
Net Carbs - 28g
Protein - 131g

Day 36 Totals
Week 4 Day 5 PSMF

Ate a little bit extra today because I needed the energy to get some **** done.

Calories - 966
Fat - 26g
Fiber - 10g
Net Carbs - 31g
Protein 137g

[bodyfatsux]

Day 37 Totals
Week 4 Day 6 Cheat Day

No regrets today. Tempted to do fierce 5 dumbbell workout A with the 5 lbs extra weight since I ate all those carbs.

Calories - 1816
Fat - 83g
Fiber - 16g
Carbs - 115g
Protein - 141g

F5-DBW-A Workout with 28lb each dumbbells not bad. Reverse flies is the hardest and I have to figure out how to keep them without having to readjust the dumbbells every time.

[bodyfatsux]

Day 38 Totals
Week 4 Day 7 PSMF

Calories - 920
Fat - 30g
Fiber - 7g
Net Carbs - 21g
Protein - 133g

Week 4 is over! 2 weeks left of PSMF and then a short break!

[bodyfatsux]

Day 39 Totals
Week 5 Day 1 PSMF

F5-DBW-B complete @ 28 lbs each.

Calories - 940
Fat - 30g
Fiber - 7g
Net Carbs - 25g
Protein - 132g

[bodyfatsux]

Day 40 Totals
Week 5 Day 2 PSMF

Calories - 859
Fat - 24g
Fiber - 10g
Net Carbs - 17g
Protein - 131g

[Fiction2Fitness]

Out of curiosity... How do you get your protein? Is it with low calorie protein powder/shakes? My calories aren't quite that low but always looking for options to get protein numbers up though rarely use shakes at this point.

Good luck with your goals. You obviously are motivated and working hard to reach them.

[bodyfatsux]

Out of curiosity... How do you get your protein? Is it with low calorie protein powder/shakes? My calories aren't quite that low but always looking for options to get protein numbers up though rarely use shakes at this point.

Good luck with your goals. You obviously are motivated and working hard to reach them.

Thanks for stopping by.

The past few weeks I've been having 1 scoop whey (Isopure Low Carb) for post workout or breakfast on rest days, 1 scoop casein (Kasein Micellar Isolate) at night, plus 12-16 oz of lean fish and/or meat, if I'm still lacking on protein that's when I start getting some egg whites, cheese, or peanut butter but I try to avoid the latter two because they easily take me out of PSMF macros.

But I've decided to make a change as of today, I am going to take 1 scoop casein in the morning and 1 before bed, and only use Whey for workouts. I believe this will definitely help in the long run with satiety and LBM maintenance.

Good luck to you as well and best wishes!

Also, I mix my casein into a pudding, if that's helpful.

[strokesonfire]

I don't see my other comment I made on here last night , weird... I cant even remember what I asked you..

[strokesonfire]

Hey do you have a link to the F5 workout you do...? As of right now I'm doing this 1 month workout plan from a guy on youtube, It's kicking my ass but wanna find other things to add into so to mix it up so my body doesn't get used to the same routine... I know it's only been 2 weeks and 2 days of gym for me... Should I just keep on track of what he has me doing or switch it up...? I will show you link.https://www.youtube.com/watch?v=hoMMy4p8_Lw

[bodyfatsux]

Hey do you have a link to the F5 workout you do...? As of right now I'm doing this 1 month workout plan from a guy on youtube, It's kicking my ass but wanna find other things to add into so to mix it up so my body doesn't get used to the same routine... I know it's only been 2 weeks and 2 days of gym for me... Should I just keep on track of what he has me doing or switch it up...? I will show you link.https://www.youtube.com/watch?v=hoMMy4p8_Lw

I'm not sure bro, I'm not an expert on any of this, but here's Fierce 5

https://forum.bodybuilding.com/showt...hp?t=159678631

Here's more variations and stuff on Fierce 5, which I am doing the dumbbell routine from at home.

http://forum.bodybuilding.com/showth...2916931&page=1

[Fiction2Fitness]

Thanks for stopping by.

The past few weeks I've been having 1 scoop whey (Isopure Low Carb) for post workout or breakfast on rest days, 1 scoop casein (Kasein Micellar Isolate) at night, plus 12-16 oz of lean fish and/or meat, if I'm still lacking on protein that's when I start getting some egg whites, cheese, or peanut butter but I try to avoid the latter two because they easily take me out of PSMF macros.

But I've decided to make a change as of today, I am going to take 1 scoop casein in the morning and 1 before bed, and only use Whey for workouts. I believe this will definitely help in the long run with satiety and LBM maintenance.

Good luck to you as well and best wishes!

Also, I mix my casein into a pudding, if that's helpful.

Thanks. I've never tried casein but should put it on my list as an option.

[bodyfatsux]

Thanks. I've never tried casein but should put it on my list as an option.

It's the same stuff that's in greek yogurt and cottage cheese. A better protein powder than whey for protein supplementation IMO.

[bodyfatsux]

Day 41 Totals
Week 5 Day 3 PSMF

Calories - 922
Fat - 24g
Fiber - 10g
Net Carbs - 27g
Protein - 137g

Day 42 Totals
Week 5 Day 4 PSMF

Family took me out to eat today.. so I'm not going to add the totals. I kept it low carb, and got plenty of protein, not a big deal.
EDIT: Nvm, here is the totals.

Calories - 1887
Fat - 120g
Fiber - 2g
Net Carbs - 18g
Protein - 176g

[bodyfatsux]

Day 43 Totals
Week 5 Day 5 PSMF

Needed extra energy today

Calories - 1024
Fat - 39g
Fiber - 8g
Net Carbs - 26g
Protein - 134g

[bodyfatsux]

Day 44
Week 5 Day 6 Cheat Day

1600 calories, workout skipped, had a lot of crap to do.

[bodyfatsux]

Day 45 Totals
Week 5 Day 7 PSMF

Yep, needed energy again. I hate inspections.
Week 6 of PSMF starts. After this week I'm taking a 1 week break eating about 500 below TDEE and reintroducing carbs. And then going back for another 6 weeks of PSMF!

Calories - 1019
Fat - 37g
Fiber - 8g
Net Carbs - 29g
Protein - 132g

[bodyfatsux]

Mar10->Apr10 Progress Photo

I can see a difference! Motivated!

[strokesonfire]

Mar10->Apr10 Progress Photo

I can see a difference! Motivated!

Good job !! You hitting the weights?

[bodyfatsux]

Good job !! You hitting the weights?

Yep, only missed 1 work out because had to prepare for inspections.

[bodyfatsux]

Day 46 Totals
Week 6 Day 1 "not so" PSMF

F5-DBW-B complete.

Calories - 1010
Fats - 42g
Fiber - 6g
Net Carbs - 20g
Protein - 134g

[bodyfatsux]

Day 47 Totals
Week 6 Day 2 "not so" PSMF

Calories - 1060
Fat - 52g
Fiber 5g
Net Carbs - 20g
Protein - 131g

Sorry guys I just needed the extra energy the past few days.. now I can go back to a strict PSMF this week besides Sunday.