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  1. #61
    Siberian Express Sarumyan's Avatar
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    Day 45: 301.4 lbs (woah).

    PSMF Round 2: Day 1.



    Exercise: Full body weights, high effort.

    NOTE: Woke up bloated, but looking Full and strong as hell. Crushed todays gym session.

    It seems that I have been going way too low with calories, than unable to prevent cheat days. While, overall, I have without a shadow of a doubt lost fat, I am not exactly happy with coming off the diet at the end of the week. I also, seem to be gaining muscle. I am stronger on all my lifts, can contract muscles more at will than before. That is a good thing.

    The biggest issue is that I snap out of the diet every weekend. The good thing is that with low carb I feel like I am losing a lot and I don't feel very hungry and I can more or less function well. On the deficit of 500-1000 I feel starving all the time.
    I also like to exercise, it gives me a sense of progression. So how do I make it work? I think jacking up protein and allowing more fat is the way to go here.

    Going to up the calories to around 1400-1600 (because, this is where at 220LBM my protein requirements end).

    So the goal is to keep going like this for 3 weeks without a refeed (!). After which, get on a 500-1000 deficit.

    Also, no more cardio.
    Last edited by Sarumyan; 12-25-2019 at 07:46 PM.
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  2. #62
    Siberian Express Sarumyan's Avatar
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    Day 46: 298.4 lbs

    Diet: Egg whites, Whey Shakes, chicken breasts.

    Rest day.

    Note: Feeling pretty good, but the bloat is still around.
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  3. #63
    Siberian Express Sarumyan's Avatar
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    Day 47: 295.9lbs (debloated, but not fully).

    Diet: Dry Cottage Cheese (500g), Egg whites (500g), Whey (2 scoops), Broccoli (2 full stalks).

    Exercise: None, but did walk (extra slow) for about 1.5 hours total.

    Note: Lethargic as fck. Even with EC stack, I was floored whole day. Even walking - I couldn't walk fast at all.
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  4. #64
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    Originally Posted by Sarumyan View Post
    Day 47: 295.9lbs (debloated, but not fully).

    Diet: Dry Cottage Cheese (500g), Egg whites (500g), Whey (2 scoops), Broccoli (2 full stalks).

    Exercise: None, but did walk (extra slow) for about 1.5 hours total.

    Note: Lethargic as fck. Even with EC stack, I was floored whole day. Even walking - I couldn't walk fast at all.
    Nice to see youre doing well man, the days after eating carbs again suck tbh which is how I failed this diet when I tried before, just kept eating and eating. Diet coke really helps for energy imo. And I have to look into this dry cottage cheese thing because I am kind of getting bored of chicken

    You eat the food in any specified time like fasting or spread?
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  5. #65
    Siberian Express Sarumyan's Avatar
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    Originally Posted by ropeop View Post
    Nice to see youre doing well man, the days after eating carbs again suck tbh which is how I failed this diet when I tried before, just kept eating and eating. Diet coke really helps for energy imo. And I have to look into this dry cottage cheese thing because I am kind of getting bored of chicken

    You eat the food in any specified time like fasting or spread?
    I tried both IF and 4 meals a day on PSMF, but fasting works better. The hunger levels are just way overboard with 4 meals a day. Coffee helps, keeping busy helps too. I am starting to think PSMF is the way to go for me. It is motivating as hell to see yourself lean out every day.
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  6. #66
    Siberian Express Sarumyan's Avatar
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    Day 48: 291.9 lbs (wow)

    Diet: TUNA STEAK - 600 grams, Whey - 2 scoops, Bok Choi (2 cups), Onion, Olive oil (1 tea spoon). Egg whites - 300g.

    Exercise: Good workout today, considering the energy levels.

    Note: Tuna, holy ****, so filling its ridiculous. I think it gives more fullness per calorie than a chicken breast IMO.

    Note2: 292 pounds. Wow. I don't even feel carb depleted yet, already at that weight. I feel like I jumped to another level of ...less body fat.

    I am starting to feel 'normal' - amazing feeling.

    Note3: Tanned for 3 minutes. Just trying it out, all the last times I have lost weight I did tann quite a bit. Does it help loose weight? Probably not, but it makes me look slimmer and healthier.
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  7. #67
    Siberian Express Sarumyan's Avatar
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    Day 49: 292.4 lbs

    Diet: Tuna (400g), Egg whites (1litre).

    Exercise: Light cardio (30 min), Walking (1 hours)

    Note: went for a LISS and then a long walk.

    Note2: Tuna turned out to be too heavy. I am still digesting it. IT SEEMS that heavy foods that require a lot of digestion sap my overall focus and energy.
    I noticed it before, but never realized it.

    I will stick to things that are easier to digest from now on.
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  8. #68
    Siberian Express Sarumyan's Avatar
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    Day 50: 289.8lbs (-31lbs)

    Diet: 1kg of dry cottage cheese, 4 scoops of whey.

    Exercise: Walking ~2 hours.

    Note: Finally crossed the 30 pounds mark. Even though I stayed at the same weight my body composition changed big time - I reached a mark, where I don't feel like a fat person.

    Fat loss feels like a platformer heh. You just jump 5-7 pounds in couple of days, then stay around that weight for a couple of weeks. It is definitely not linear.

    EC stack update: I have found a sweet spot for EC stack, for now at least. I take 16 E and a medium coffee from Starbucks in the morning and 8E and another cup of coffee and that's it.

    Can't wait to power through the 80s.
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  9. #69
    Siberian Express Sarumyan's Avatar
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    Day 51: 290.8 lbs

    Diet: Didn't feel too hungry: Fasted Today.

    Exercise: Heavy Full Body Workout. Very high effort. Went out for a coffee with a friend, ended up shopping for 2 hours.

    Note: I feel finally fat adapted. Took a while, I don't eat any carbs but my muscles stay relatively full regardless. Also my brain fog has finally lifted and I
    Am able to function more or less properly. I feel a lot better when I fast rather than when I still eat. Strange eh?

    NEW YEAR RESOLUTION LOGS INCOMING.
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  10. #70
    Siberian Express Sarumyan's Avatar
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    PIC UPDATE AT 287.4 lbs (Day 52, ~31-34lbs lost)







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  11. #71
    Siberian Express Sarumyan's Avatar
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    Day 52: 287.4 lbs

    Diet: Cottage cheese 500g, Egg whites 500g, Whey 3 scoops, Frozen Spinach - 300g, Onion, Tomato, Zucchini - 1, Mixed Frozen Veggies - 400g, Olive Oil - 1 tsp, Fish oil - 5g.

    Exercise: Walked around the mall..a lot. Around 2 hours total. This is becoming a thing. Plus 20 minutes on stairmaster in my apartment's gym.

    Note: Wading into the 280s territory. Feels good man, feels like the rate of fat loss is increasing. I attribute it to being more fat adapted. I get tired less, I am much more focused,
    perhaps my NEAT is increasing because of that.

    Note: I still take EC stack, but still only 25mg of E per day, which 1/3 of the recommended dosage.

    Note: I still take Animal Pak Multi and T-booster, Fish Oil, Salt and Potassium.
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  12. #72
    Siberian Express Sarumyan's Avatar
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    Day 53: 288.0

    Hate to say it, but decided to do a refeed, unplanned. Not the hunger but overwhelming feeling of hitting a wall. Lethargic as hell and headache.

    Ate around 5000 calories with 700 grams of carbs.

    Exercise: none.

    Note: Don't like this very much, but it is what it is.
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  13. #73
    Siberian Express Sarumyan's Avatar
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    Day 53-56: Became a diet break. Took time off to relax and get off stims. Weight has stabilized around 293.5 lbs. Which is good. Ate mostly carbs. Overall hunger and satiety has been much better than before I started the diet. I had zero issues fasting till 5-6 PM. Didn't even feel hungry. So, the weight regain is all mental. Its just desire to eat things I have missed and eat them a lot so I don't miss it when I get back to the diet.

    Feels: However, I did feel more and more sluggish as the refeed went on. Sleep was amazing and slept 9-10 hours every day.

    Exercise: I trained full body, hard, twice on the refeed and I am more muscular that I have been in the last couple of years. Feel strong as hell too.
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  14. #74
    Siberian Express Sarumyan's Avatar
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    Day 57: 294.0 lbs

    Food: Egg whites (1 litre) omellete, coffee with cream (3 times), whey 4 scoops, broccoli and spinach (around 200 cals).

    Exercise: Cardio (light). Walking 1 hour.

    Note: Feels good to be back on the diet. Feel lighter but obviously weaker. Body has adjusted back to carbs, I think it will not be as easy as before to get into keto.
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  15. #75
    Siberian Express Sarumyan's Avatar
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    Day 58 - 296.2 (¡) Salted up

    Diet: Dry Cottage cheese 500g, Coffee cream (2-3 ounces), Chicken (300g), 10 table spoons of almond butter

    Exercise: Heavy weights - 1 hour

    Note: 2 things went sideways - I bought almond butter and couldn't stop eating it until I threw the rest away.

    Second, I pulled my trap muscle on a heavy bench. No idea why I decided to lifted heavy today, but i paid for it.

    I don't think there is any damage, but feels like a pinched nerve.
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  16. #76
    Siberian Express Sarumyan's Avatar
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    Day 59: 294.2 lbs

    Diet: dry cottage cheese 500g, Egg Whites 500g, Fried Chicken - 340 grams, Onion, Coffee Cream.

    Exercise: Active recovery session with personal trainer. Was smoked at the end. Walking around 30 minutes total.

    Note: Was lethargic as hell, but . at the end of the day recovered. Starting to transition into ketosis. Body deflating, already clothing is getting loose.

    Bought second month supply of T-booster. Without it I find my mood and focus goes out of the window, at least during transition periods.
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  17. #77
    Siberian Express Sarumyan's Avatar
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    Day 60: 292.5 lbs

    Diet: 2 whey scoops, dry cottage cheese - 500g, chicken patty - 200g, Egg Whites - 250g, Veggies (200g).

    Exercise: None, walking - 30-40 minutes total.

    Note: Another day, where I barely got off the bed. Lethargic AF. But again, at the end of the day, the energy levels and focus went back up to normal. I am taking deep breaths already,
    which means I am in officially in keto. Managed to avoid keto flu (i think).

    I have a training session tomorrow, and I really wish I haven't. Still sore from Tuesday. Going for heavy heavy lifts was not a very bright idea.

    Bloat: I am still hoarding water around my midsection, which means not fully depleted. I do intake a lot more salt and potassium this time around, than I did previously.
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  18. #78
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    Day 60-67: Unplanned Diet Break.

    I am going to eat at maintenance for 2 more days, then hop back on the diet train. I just felt like I stopped recovering from weight lifting and realized I have been drinking too much coffee. Been eating lots of veggies and carbs though.

    Cardio every morning and still heavy lifting 3 times/week.

    I hate to admit it but I am a hell a lot more productive in terms of work and studying when on carbs too.
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  19. #79
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    Damn man, 321 to 292? Good job brah!
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  20. #80
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    First, great job so far man! I'm in a similar situation, currently at 238lbs from 245lbs and I also started seeing results.

    I'm not going to bash your diet, but I tried to ditch carbs too... Well, similar issues occured... I couldn't concentrate or do anything at all...
    Therefore, I decided to incorporate them into my diet again and I'm far more productive and feel more energy. Fats just don't work for me.

    I've seen that you get bloated a lot... Had similar issues... Magnesium Citrate solved it for me, haha. Acts as a mild laxative in small dosages... No cramps, bloating and constipation for a month now, but had to figure out my own dose, prescribed dose was too much for me.
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