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  1. #1
    Registered User Basselahmad94's Avatar
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    PSMF (RFL) 7 Weeks Plan

    After 2 years of failed cutting attempts due to my lack of commitment, I will start a PSMF plan tomorrow and for 7 weeks (which will be freaking hard I know).

    Current status: weight: 84.4, BF: 27.5% height: 168cm

    My nutrition plan:
    Meal1 (8:00) 1 scoop of hydrowhey
    Meal2 (5:30) 230g of chicken breasts, 3g omega3, 1 bag of animal pak, 700mg potassium, 300mg magnesium, 800mg calcium
    Meal3 (10:30) 200g of lean steak, 3g omega3

    Calories: 964, Protein: 159, Carb: 20, Fat: 29

    My workout plan: full body workout every 4 days.
    Legs extensions 2 sets
    Legs curls 2 sets
    Back rows 2 sets
    Chest press 2 sets
    Calves raises 1 set
    Lateral raises 1 set
    Curls 1 set
    Triceps extensions 1 set
    Abs cunches 1 set
    Hyperextensios 1 set

    I will have a cheat meal after every workout (every 4 days)
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  2. #2
    Registered User stingray72's Avatar
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    you probably should have this in the log section.
    Why do I do this weightlifting thing for the last 32 years with all its ups and downs life has handed me? Because each time I came back stronger. NEVER GIVE UP. Gym life is about more than muscles getting bigger and weights going up. Its wisdom discipline dedication humility you name it.
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  3. #3
    Train hard play harder Tommy W.'s Avatar
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    Tommy W. is offline
    Originally Posted by Basselahmad94 View Post
    After 2 years of failed cutting attempts due to my lack of commitment, I will start a PSMF plan tomorrow and for 7 weeks (which will be freaking hard I know).

    Current status: weight: 84.4, BF: 27.5% height: 168cm

    My nutrition plan:
    Meal1 (8:00) 1 scoop of hydrowhey
    Meal2 (5:30) 230g of chicken breasts, 3g omega3, 1 bag of animal pak, 700mg potassium, 300mg magnesium, 800mg calcium
    Meal3 (10:30) 200g of lean steak, 3g omega3

    Calories: 964, Protein: 159, Carb: 20, Fat: 29

    My workout plan: full body workout every 4 days.
    Legs extensions 2 sets
    Legs curls 2 sets
    Back rows 2 sets
    Chest press 2 sets
    Calves raises 1 set
    Lateral raises 1 set
    Curls 1 set
    Triceps extensions 1 set
    Abs cunches 1 set
    Hyperextensios 1 set

    I will have a cheat meal after every workout (every 4 days)
    if you couldnt stick to a basic cutting diet good fricken luck with PSMF.
    If you don't get what you want you didn't want it bad enough
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  4. #4
    OCB Pro smokinal's Avatar
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    smokinal is offline
    Originally Posted by Tommy W. View Post
    if you couldnt stick to a basic cutting diet good fricken luck with PSMF.
    Came in to post this exact thing. If you can't do a regular, "cookie cutter" cut, ain't no way you're lasting through PSMF

    Not to doom you before you even start, and I truely wish you the best with it.
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  5. #5
    Registered User hardyboysare's Avatar
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    You may want to look at your training program as well.

    Doing PSMF is likely to cause some lean muscle loss if you aren't weight training effectively and your program is no where near effective.

    Looks like all machines and mainly isolation exercises plus some weeks only one workout a week that isn't going to do much.
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  6. #6
    Han shot first! TolerantLactose's Avatar
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    I'd like to admire the ambitiousness of some people but the reality is that they don't really understand what it is they're attempting and how far it is beyond what they've done before (and failed at).
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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