Marks First PSMF cut

[markdk86]

Well, the time has come that I became sick of my fatarse.

Short story: I weighed 186 after UD2.0, then 205 after Bill Starrs 5x5 where it went to hell afterwards. I became a EMT, ate like crap, and went out drinking pretty frequently with guys from work since I graduated H.S. with half of them. I still lifted heavy and ate a lot. I currently sit at 250lb. Shame eh? Been saying for 5 months I would get rid of it. Figured the time was now.

Anywho, I didn't want to do UD2.0 again, bought Rapid Fat Loss by Lyle McDonald, read it, and was intrigued. I know I slow cut would be recommended, but they drive me insane. I prefer a faster, more intense approach because I seem to stick to it.

Please offer suggestions, as it is the first time I am attempting this diet.

I'm aiming for 240g protein per day with 10g fish oil for the EFA's, and plenty of fibrous vegetables. I'm spliting this into 4 meals a day, with lifting 3 times a weak with low volume and easy cardio.

Today, Day 1 :(

[markdk86]

4-20-08

Sunday

Meal 1:
200g lean chicken breast (~60g) protein
3 F.Oil
2 cups steamed broccoli
Multi

Meal 2:
200g lean chicken breast again
3 F. Oil
Cucumber and some lettuce

Meal 3:
180g lean chicken breast w/ mustard
3 F.Oil
Multi

Meal 4:
Serving of Whey
Cup egg whites
60g swiss cheese for flavor and calcium/dairy
Lettuce

[Detard]

Good luck marky mark.

[markdk86]

I'm finishing my last meal of the day and all I can say is WOW I feel weak. Going to take a few days to adjust to this.

[markdk86]

4-21-08

Monday

Just got outta work at 8am. Nightshifts.... I'm tired as hell.
My body adjusted a little to the change so I don't feel as crappy today.

Meal 1:
Cup egg whites
Scoop whey protein
3 F. Oil
Multi-V
Half bag lettuce

Workout- Upper (the recommended one in the book) followed by 20min uphill treadmill. Sipped on about a half bottle of Gatorade as allowed according to Lyle.

Meal 2:
2 can tuna in water with some soy sauce
3 F. Oil
Multi-V
Rest of the bag of lettuce from this morning

Meal 3: (quickie since I fell asleep before class)
2 servings whey
3 F.Oil

Meal 4:
200g 96% lean ground beef pattie with little salsa
Cup of shrimp
2 cups steamed green beans

[markdk86]

Today went well. Not a bad workout and I wasn't going insane like yesterday. I'm down 6lbs from yesterday, assumed 98% of that is water weight. Also, tuna mixed with soy sauce doesn't take all that great.

[Detard]

Good stuff mark. Keep with it.

Is your xbox live working? mine is ****ed up for some reason. I cant play cod

[markdk86]

It was supposed to be down for up to 8 hours today for maintenance.

[markdk86]

4-22-08

Tuesday

No workout today.

Meal 1:
1 cup egg whites
serving whey
3 F.Oil
Multi-V

Meal 2:
160g 96% lean ground beef pattie
3 F.Oil
Lettuce

Meal 3:
200g turkey breast
serving whey
3 F.Oil
Asparagus

No meal 4, I came home from class today and passed out for 5 hours.

[markdk86]

I'm up to day 4 of this and I must say it's going a lot easier than I expected.
Decided to weigh myself for ****-n-giggles and I'm down 8 lbs since Sunday. Doesn't mean much but I like to watch. The hunger pains aren't bad either.

I just ordered some calcium and magnesium to supplement my lack of dairy, along with Casein protein powder. Hopefully it will be here in a few days. I plan to go to the store later today and pick up some cottage cheese. Need to go to the butcher and get a nice 5lb bag of chicken and some more beef.

[markdk86]

4-23-08

Wednesday

Workout later- Lower and followed by a 1/4 mile run (planned to be longer but explained in post below) Also consumed scoop of whey pre-workout but did not sip on Gatorade as last time.

I plan to eat only 3 meals today since I woke up at 10:30 am. I don't like eating late and have class all day. I upped the protein in the three meals.

Meal 1:
1/4 Cup egg whites
2 serving whey
1/3 bag lettuce
3 F. Oil
Multi-V

Meal 2:
160g turkey breast
can tuna with soy sauce
3 F.Oil
Multi-V
Big handful steamed green beans

Meal 3:
180g lean london broil
3 F. Oil

[ryuage]

keep at it! I psmf ~6 out of 8 days... I even shove my meals all within 1 maybe 2 meals right before I sleep.

[markdk86]

I'm loving it to be honest. The run didn't happen because I had class from 12-3, started running by 4pm after lifting. By this time I was so hungry I couldn't stand the pain longer to finish my run. If I didn't have class at 6pm I would have had a meal first, but I thought I may not have enough time. I could see myself eating like this most of the week when done so I can stick to a low bf.

[markdk86]

4-24-08

Thursday

No workout today and a cheat meal! (According to my calculations I'm allowed one-two a week, plan on doing 1) I wanted to wait until the full week before a cheat meal but I promised the GF dinner reservations.

Meal 1:
Cup egg whites
Scoop of whey
3 F.Oil
Multi-V
Lettuce until I notice a big in it and stopped....

Meal 2:
100g lean london broil form last night
Scoop of whey (glad my casein will be here later and I will be cooking chicken tomorrow)
3 F.Oil
Multi-V

Meal 3:
Cheat meal at the restaurant. GF had a good time, so did I. Definitely can't eat, so full.

[markdk86]

4-25-08

Friday

Workout today will be upper

Going to bring meal 2 to work, work from 8-5 and the night shift from 11-8am.

Meal 1:
Cup egg whites
Scoop casein protein
Steamed broccoli
3 F. Oil
Multi-V
Magnesium/Calcium

Meal 2:
322g shrimp with a little bit of salsa
Celery

Meal 3: Quickie before the gym
Casienx2 shake
3 F. Oil
Multi-V

Meal 4:
200g chicken
green beans
3 F. Oil

[markdk86]

4-26-08

Saturday

Meal 1:
225g chicken with mustard
green beans
Scoop casein
3 F Oil
Multi-V
magnesium/calcium

Meal 2:
100g swiss cheese
150g roast beef
steamed broccoli
3 F Oil

Think I went too much with the cheese, too much fat in that meal.

Meal 3:
200g chicken patty
mixed concoction of green and red peppers

Didn't have much of an appetite today since I slept so much.

[markdk86]

4-27-08

Sunday

Meal 1:
6 egg whites
scoop casein
3 F Oil
Multi-V
lettuce 2 handfuls

Meal 2:
200g turkey breast
scoop casein
lettuce once again

Meal 3:
200g chicken breast
3 F. Oil
Calcium/Magnesium
mixed vegies

Meal 4:
1/2 cup cottage cheese
scoop casein

[markdk86]

4-28-08

Monday

Workout- Lower day. Went well. Did a walk for 20 minutes. Plan to run tomorrow.

Meal 1:
200g chicken breast
scoop casein
lettuce
3 F. Oil
Multi-V
magnesium/calcium

Meal 2:
Another 200g of chicken /w some salsa
Scoop of whey
Steamed broccoli
3 F. Oil

Meal 3: starving after class
quart of chicken and broccoli from chinese place (I slurged and put some of the sauce on it, sue me I'm down 10 lbs and want some sanity)
3 F Oil

Going well besides my little splurge today.

[LouPac]

Good job Mark, I've been thinking about doing this myself

[markdk86]

Got lazy for a few days, getting back on track.

5-2-08

Friday

Workout:running after meal 1. I decided to change to 2x a week lifting

Meal 1
Cup egg whites
scoop casein
whole cucumber
Multi-V
Magnesium/Calcium
3 F. Oil

Meal 2:
1 serving cottage cheese with 1 scoop whey mixed in. Tastes good.

Meal 3:
2 100g chicken patties from my butcher <3
grilled yellow and red peppers with some tomato

Meal 4:
180g lean turkey london broil
scoop casein
3 F. Oil
some sugar free jello when it solidifies

[JSully]

good job on the discipline.. PSMF is no joke.. how's the weight loss coming?

[markdk86]

I was down 12 lbs since I started, then my friend came back from his Ireland/London trip and it all went to hell.

Tuesday night into Wednesday turned into a drunkfest and a strip club because we didn't want to stop drinking after bars closed. I held a conversation with one of the strippers for a half-hour and found out she is a biochemistry major. Then Wednesday night I had White Castle, and was disgusted. I then decided to take this more hardcore than I was. I'm going to be under 200lbs once my sisters wedding comes (end of October).

[markdk86]

5-3-08

Saturday

No workout today

Diet was good today. Since I'm writing it a day later I don't remember what the hell I ate.

[markdk86]

5-4-08

Sunday

Meal 1:
2 100g chicken patties broiled with fat free cheese
scoop of whey
cucumber
3 F Oil
1 multi-v
magnesium/calcium pill

Meal 2:
250g chicken breast
3 F Oil
green beans (steamed)
sugar free jello

[markdk86]

Been busy with exams, today it's all over. Decided to really pay more attention to this as the patties I've been eatting were 10% fat. I was lied to... Make sure I go to the butcher MYSELF tomorrow.

5-7-08

Wednesday

Meal 1:
6 egg whites
scoop casein
nitor
3 fish oil
multi-v
some broccoli left from last night I steamed

Meal 2:
scoop whey mixed in with 113g little thingmajigger of cottage cheese
3 fish oil
whole cucumber
nitor

[markdk86]

Okay, haven't taken my Nitor in a while and I took 3 pills... WOW. After all the coffee I drink I figured I wouldn't be like this. I have a presentation in a hour, this is going to be fun .....