PSMF (5 weeks)

[poounhandler]

Stats:
24 years old
Male
5 foot 9 inches
Starting WT:238.2lbs
Highest WT:275lbs
Lowest WT:174.4lbs/11.2%BF (BodPod)@19YO

Background Information: Obese as a teenager, got very interested in bodybuilding, martial arts in HS. Gained most of the weight back two years ago due to stressors at the time (work/personal). Lost half of the regained weight until now where I’ve plateaued for the past few months.

Occupation: healthcare oriented profession

Activity lvl (pre-diet): steps 10k-15k a day, lifting 2-5x a week, BJJ/Muay Thai 2-5x a week

Activity lvl (during diet): maintain step count, lifting (full body/40-50min sessions) every 3 days.

Supplements:
- All the supplements recommended by Lyle’s PSMF book
- caffeine (max usage 400mg)
- whey protein isolate
- appetite suppressant
- nighttime “fat burner”
- preworkout

Foods:
-Fat free milk
-Fat free cheese
-99% ground turkey
-egg whites
-pickles
-vegetables (non starchy)

Goal:
Complete 5 weeks of PSMF
Ideally lose a minimum of 12-15lbs

Lifts (1RM):
Standing overhead press 155lbs
Squat: 285lbs
Bench Press:235lbs
Deadlift (conventional w/ straps) 295lbs
Bent Over Barbell Row: 165lbs

Post-Diet Transitioning Plan: 3-4 meals a day spaced out evenly with emphasis on whole foods. Min 1g of protein (per lb of BW).


Note: as of sept-7th I’m on day 3 however I chose to begin logging here today. Will be updating from my phone’s note pad shortly.

[poounhandler]

Day 1 / Sept 5th 2023
Weight (5am weigh in): 238.2lbs
Cal: 1034cal
Protein: 182g
Fat: 19g
Carbs: 35g
Water intake (goal: 160fl oz): 130fl oz
Caffeine: 220mg
Calories burned (Fitbit): 3241cal
Steps (Fitbit): 10,755
Training: none
Sleep (previous night): 7 hours (reasonably good sleep, woke up once)
Energy level: crashed after 5pm, was in bed for the rest of the evening.

[poounhandler]

Day 2 / sept 6 2023
Weight (5am weigh in): 233.4lbs (4.8lb lost)
Cal: 947cal
Protein: 181g
Fat: 10g
Carbs: 38g
Water intake (goal: 160fl oz): 120fl oz
Caffeine: 220mg
Calories burned (Fitbit): 3849
Steps (Fitbit):15,853
Training: none
Sleep (previous night): 7.5 hours (slept enough, woke up feeling as if I was restless though)
Energy level: finding any way to take a seat, awake just not as sharp. Hard to get up and do stuff. Had a headache until dinner where I had a lot of sodium

Note: definitely need to fine tune and get my carbs under 25grams

[poounhandler]

Day 3 - sept 7th 2023
Weight (5am weigh in): 231.8lbs (6.4lbs total loss)
Cal: 1148
Protein: 194g of protein
Fat: 12g
Carbs: 74g total (fiber 26g)
Water intake (goal: 160fl oz): 170fl oz
Caffeine: 350mg
Calories burned (Fitbit): 4050
Steps (Fitbit):14092
Training:
full body session -
(All lifts RPE @7-10) (lbs) (60min session)
Standing OH press
135x5
145x3
145x3
145x2
145x2
Bent over row
(135lbs)
x8
x8
x8
x6
x5
Supine leg press:
*felt I could do more weight however felt out of focus towards the end of the training session*
(180lbs)
X9
X9
X11
X12
X12

Felt no pump during the session and gassed out way sooner than I had hoped (after 3 reps)

Sleep (previous night): 7.5 hrs (feel tired)
Energy level: low, caffeine helped to a small degree.

Notes: Cravings peaked today, work had a potluck. Could smell every single dish individually. Was nothing short of intoxicating. Didn’t partake in eating any of the food that was brought in. Noticed small headaches and mental ability decline. Was hard to formulate thoughts after a few sentences in a conversation. Weight training session was rough. Pickles, preworkout, and electrolyte powder is not a good combination pre training session. Did not adhere as best as I could today. Had three slices of keto bread and few tsp of sugar free ketchup along with my 12oz of 99% ground turkey for dinner, very dry however felt like eating a five star meal vs the egg white-ground turkey mash I made the previous day.

[poounhandler]

Day 4 - Sept 8th 2023
Weight (5am weigh in): 230.4lbs (7.8lbs loss total)
Cal: 2157
Protein: 168g
Fat: 73g
Carbs: 198g
Water intake (goal: 160fl oz): +120fl oz, didn’t track toward the end of the day however still continued to drink water
Caffeine: 120mg
Calories burned (Fitbit): 2877cal
Steps (Fitbit):8,254
Training: none
Sleep (previous night): 5.5 hours (terrible quality - due to nighttime social event)
Energy level: better even with less sleep, cravings peaked in afternoon but was manageable. Decided to have a “free meal” for dinner. I adhered to Lyle’s advice in regards to having the meal closer to night and making sure it didn’t throw me into a binge. Kept the meal less than 1300 cal (entree, side and dessert included). With the free meal included, my calories didn’t go past my BMR. Expecting my weight to go up a bit tomorrow.