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as0l0
06-07-2004, 10:18 PM
This is a Protein Sparing Modified Fast as discussed and described on bodyrecomposition.com/forums

Summary:
5-6 cals / pound
1-1.5g protein / pound of LBM
6-9 Fish oils
veg

This is the diet as I understand it and this is how I will proceed.

as0l0
06-07-2004, 10:22 PM
Day 1:

Weight - 110.3
Tanita - 29.1

Protein - 200g
Cals - 1100
Supps - 6 fish oils and 2 multi vitamin split in half for AM and PM. 1g Vitamin C in the AM 500mg Calcium in the PM
Protein Source - Chicken and Tuna

Feeling - Hungry and weak
Problems - Keto Headache - Tuna is disgusting

as0l0
06-07-2004, 10:23 PM
Day 2:

Weight - 109.3
Tanita - 30.1

Protein - 200g
Cals - 1200
Supps - 6 fish oils and 2 multi vitamin split in half for AM and PM. 1g Vitamin C in the AM 500mg Calcium in the PM. 6 x 2mg Nicotine Lozenges
Protein Source - Chicken and Lean Rump Steak

Feeling - Hungry and weak
Problems - Keto Headache + Insomnia

kg's lost - 1

as0l0
06-07-2004, 10:26 PM
Day 3:

Weight - 108.5
Tanita - 30.8

Protein - 200g
Cals - 1200
Supps - 6 fish oils and 2 multi vitamin split in half for AM and PM. 1g Vitamin C in the AM 500mg Calcium in the PM. 6 x 2mg Nicotine Lozenges
Protein Source - Chicken, Turkey Breast and Lean Pork

Training - 2 mile jog
Feeling - No Hunger
Problems - Very wacked from lack of sleep

kg's lost - 1.8

as0l0
06-07-2004, 10:29 PM
Day 4:

Weight - 107.9
Tanita - 28.5

Protein - 200g
Cals - 1000
Supps - 6 fish oils and 2 multi vitamin split in half for AM and PM. 1g Vitamin C in the AM 500mg Calcium in the PM. 6 x 2mg Nicotine Lozenges
Protein Source - Chicken and Turkey Breast

Feeling - No Hunger, energy is returning
Problems - I have 6 big cans of Tuna that will never be used

kg's lost - 2.4

ectx
06-08-2004, 07:39 AM
This is a Protein Sparing Modified Fast as discussed and described on bodyrecomposition.com/forums


LOL...there's a lab reagent called PMSF...a preservative of sorts...and everytime I read the title to your journal I think of it. Tell us more about the concept/theory behind PSMF if you can ....are you doing any weight training? Cheers, and best of luck with everything.

TheGimp
06-08-2004, 07:50 AM
I was wondering wtf you were up to until I realised your weight is in kilos :)

How long are you planning on keeping this up ? What rate of weight loss is expected on such a diet ?

as0l0
06-08-2004, 04:30 PM
I believe the theory behind the psmf is that you are getting adequate protein, adequate EFA's and the veg is filler and fiber. You should experience maximal fat loss, while still maintaining muscle. I should be lifting full body 3 times per week. It has been said that too much activity will slow down metabolism more quickly and therefore be detrimental to goals.

I have a feeling that this will work "best" on people with a high BF%

I'm planning to run this for 6 weeks, 1 week break, then repeat.

as0l0
06-08-2004, 04:33 PM
Day 5:

Weight - 107.0 kg's
Tanita - 29.5

Protein - 140g
Cals - 900
Supps - 6 fish oils and 2 multi vitamin split in half for AM and PM. 1g Vitamin C in the AM 500mg Calcium in the PM. 8 x 2mg Nicotine Lozenges
Protein Source - Chicken and Turkey Breast

Feeling - It's actually hard to eat the cals, I may have to use shakes
Problems - diminishing insomnia

kg's lost - 3.3

TheGimp
06-08-2004, 11:40 PM
I wouldn't trust the Tanita too much.

as0l0
06-09-2004, 12:45 AM
I don't trust the Tanita at all....but there was some discussion about "pauses" in weight loss, where you would be dumfounded on why the scale wouldn't move. There was suggestion that the burned fat was being temporarily replaced by water and then after a few days or so the water would be released and you would see several pounds of scale movement overnight.

The Tanita may be of use in monitoring that condition, so I'm keeping a record of it.

TheGimp
06-09-2004, 05:31 AM
Good, just checking :)

How are things looking visually? Seems like it might be too soon but you have already lost 3.3 kilos!

Augury
06-09-2004, 05:42 AM
*tag*

This is interesting. Good luck dude...respect for doing this...it is scaring me just reading your log. Working out on a fast must be some kind of Danteian nightmare. Which circle of hell are you in right now?

Augs the sympathetic.

as0l0
06-09-2004, 04:38 PM
Day 6:

Weight - 106.9 kg's
Tanita - 28.8

Protein - 190g
Cals - 1200
Supps - 6 fish oils and 2 multi vitamin split in half for AM and PM. 1g Vitamin C in the AM 500mg Calcium in the PM. 7 x 2mg Nicotine Lozenges
Protein Source - Chicken, Protein Bar, Protein shake (Caesin) and Turkey Breast

Training - 2 mile jog
Feeling - Felt pretty good (let's say normal) today
Problems - some aches and pains

kg's lost - 3.4

as0l0
06-09-2004, 07:06 PM
How are things looking visually? Seems like it might be too soon but you have already lost 3.3 kilos!
I can see changes and my clothes are a better fit....but we must keep in mind that somewhere between 2 and 3 of the kg's lost will be water.

I haven't done any lifts yet since I just haven't had the energy to do it. Yesterday I felt ok, so if I stay that way then I will lift on the weekend. It won't be a long session, 1 heavy set of bench, military, curl, close grip, row, leg extension and leg curl....if that

TheGimp
06-10-2004, 02:52 AM
While I appreciate some of the initial weight loss will be water, 2 or 3 kgs sounds like a lot to me?

as0l0
06-10-2004, 04:55 PM
Day 7:

Weight - 106.4 kg's
Tanita - 28.1

Protein - 160g
Cals - 1300
Supps - 6 fish oils and 2 multi vitamin split in half for AM and PM. 1g Vitamin C in the AM 500mg Calcium in the PM. 7 x 2mg Nicotine Lozenges
Protein Source - Chicken, Protein Bar and Turkey Breast

Feeling - Felling good again
Problems - slight hunger late in the day

kg's lost - 3.9

as0l0
06-10-2004, 04:58 PM
While I appreciate some of the initial weight loss will be water, 2 or 3 kgs sounds like a lot to me?
on the flip side of that, 2 or 3 kg's of fat loss would also be a lot. Now I've lost 3.9, I would be happy to think that 2 came from water 1.7 from fat and .2 from muscle.

just guessing of course.

I can't imagine that the next 7 days will yeild another 3.9kg's of loss. possibly more like 1.5-2kgs.

TheGimp
06-11-2004, 02:40 AM
on the flip side of that, 2 or 3 kg's of fat loss would also be a lot.
Yes, good point.



I can't imagine that the next 7 days will yeild another 3.9kg's of loss. possibly more like 1.5-2kgs.
I'm certainly looking forward to finding out :)

as0l0
06-11-2004, 05:21 PM
Day 8:

Weight - 106.1 kg's
Tanita - 28.3

Protein - 150g
Cals - 1000
Supps - 6 fish oils and 2 multi vitamin split in half for AM and PM. 1g Vitamin C in the AM 500mg Calcium in the PM. 7 x 2mg Nicotine Lozenges
Protein Source - Chicken, Protein Bar and Protein Shake (Whey)

Feeling - if you miss a meal (it's easy to forget to eat) then you feel like crud the rest of the day, there's no escape.
Problems - insomnia

kg's lost - 4.2

Blood&Iron
06-12-2004, 03:17 PM
I saw the discussion of this over at BodyRecomposition and will be interested to follow your progress. I've toyed with the idea of trying this myself, but know that without some small amount of carbs prior to bed I can't ****ing sleep--which ends up causing me lots of problems. From your note of 'insomnia', looks like maybe you're having the same problem.

The UD2 is about as hardcore as I'm willing to go at this point.

Anyway, good luck.

as0l0
06-12-2004, 04:41 PM
Day 9:

Weight - 106.5 kg's
Tanita - 29.3

Protein - 190g
Cals - 1400
Supps - 6 fish oils and 2 multi vitamin split in half for AM and PM. 1g Vitamin C in the AM 500mg Calcium in the PM. 9 x 2mg Nicotine Lozenges
Protein Source - Chicken, Pork and Protein Shake (Whey)

Training - Full body, 1 heavy set per part
Feeling - not worried about the scale rise since I took a few extra carbs for lifting pre and post. Training was great, I was stronger than expected.
Problems - nothing to speak of

kg's lost - 3.8

as0l0
06-12-2004, 04:47 PM
I saw the discussion of this over at BodyRecomposition and will be interested to follow your progress. I've toyed with the idea of trying this myself, but know that without some small amount of carbs prior to bed I can't ****ing sleep--which ends up causing me lots of problems. From your note of 'insomnia', looks like maybe you're having the same problem.

The UD2 is about as hardcore as I'm willing to go at this point.

Anyway, good luck.
Thankyou sir.

One other aspect to this diet that I overlooked is that you should take 50 (extra?) grams of carbs if your at 1g/pound of protein and no carbs (veg carbs) if your at 1.5g/pound of protein. I will eliminate the insomnia if I have to because it also causes other problems for me.

You would be surprised how easy this diet is. There really isn't any hunger, in fact, by the end of the day you feel "sick" at even the thought of eating. Cravings are different matter though :/

as0l0
06-13-2004, 03:38 PM
Day 10:

Weight - 106.2 kg's
Tanita - 28.9

Protein - 150g
Cals - 900
Supps - 6 fish oils and 2 multi vitamin split in half for AM and PM. 1g Vitamin C in the AM 500mg Calcium in the PM. 10 x 2mg Nicotine Lozenges
Protein Source - Chicken and Fillet Steak

Feeling - fairly normal. I put that down to knowing what to expect....knowing that I will feel a certain way at certain times.
Problems - none

kg's lost - 4.1

TheGimp
06-14-2004, 02:31 AM
The nicotine is for appetite suppression?

as0l0
06-14-2004, 02:42 PM
Day 11:

Weight - 105.4 kg's
Tanita - 28.8

Protein - 150g
Cals - 1000
Supps - 6 fish oils and 2 multi vitamin split in half for AM and PM. 1g Vitamin C in the AM 500mg Calcium in the PM. 8 x 2mg Nicotine Lozenges
Protein Source - Chicken Protein Bar and Protein Powder (Whey)

Feeling - normal again, but not bursting with energy. sleeping well.
Problems - none

kg's lost - 4.9

as0l0
06-14-2004, 04:34 PM
The nicotine is for appetite suppression?
it is....and it works very well (for me)

as0l0
06-15-2004, 04:13 PM
Day 12:

Weight - 104.4 kg's
Tanita - 30.4

Protein - 150g
Cals - 1000
Supps - 6 fish oils and 2 multi vitamin split in half for AM and PM. 1g Vitamin C in the AM 500mg Calcium in the PM. 8 x 2mg Nicotine Lozenges
Protein Source - Chicken Protein Bar and Protein Powder (Whey)

Feeling - nothing out of the ordinary.
Problems - insomnia

kg's lost - 5.9

Scott S
06-15-2004, 09:13 PM
Your "Tanita" number is the BF% it calculates by bioimpedance, correct? If not, what is your BF% by calipers?

Another thought: I'd be interested in seeing how your training is going, too. (You *are* lifting, right? ;))

as0l0
06-15-2004, 09:37 PM
Your "Tanita" number is the BF% it calculates by bioimpedance, correct? If not, what is your BF% by calipers?

Another thought: I'd be interested in seeing how your training is going, too. (You *are* lifting, right? ;))
yes, by bioimpedance. so it's not a true refelction of BF%. I don't have calipers, so I won't be able to measure the correct BF% throughout this diet.

I am lifting, on my last lifts I was "surprisingly strong".

Scott S
06-15-2004, 09:46 PM
Sounds good. If I were you, though, I'd still invest in a cheap pair of Accu-Measure (http://search-desc.ebay.com/accu-measure-calipers-digital_W0QQbsZSearchQQcatrefZC6QQfromZR10QQsacategoryZQ2d1QQsatitleZaccuQ2dmeasureQ20calipersQ20Q2d digitalQQsbrftogZ1QQsofocusZbsQQsosortorderZ1QQsosortpropertyZ1QQsotextsearchedZ2) calipers. With some practice, you'll be able to track your progress pretty accurately. So many things can throw off a Bioimpedance measure.

Rangeball reported that his strength was pretty good, too, which continues to surprise me, given what you guys are doing nutritionally. :D

TheGimp
06-16-2004, 02:17 AM
Good to see the weight loss is still continuing apace.

as0l0
06-16-2004, 02:55 PM
Day 13:

Weight - 104.2 kg's
Tanita - 29.7

Protein - 170g
Cals - 1300
Supps - 6 fish oils and 2 multi vitamin split in half for AM and PM. 1g Vitamin C in the AM 500mg Calcium in the PM. 11 x 2mg Nicotine Lozenges
Protein Source - Chicken Protein Bar and Protein Powder (Whey)

Feeling - wouldn't mind eating something delicious
Problems - none

kg's lost - 6.1

TheGimp
06-17-2004, 02:21 AM
Feeling - wouldn't mind eating something delicious

lol :D

as0l0
06-17-2004, 04:36 PM
Day 14:

Weight - 104.0 kg's
Tanita - 29.4

Protein - 200g
Cals - 1100
Supps - 6 fish oils and 2 multi vitamin split in half for AM and PM. 1g Vitamin C in the AM 500mg Calcium in the PM. 10 x 2mg Nicotine Lozenges
Protein Source - Chicken Protein Bar and Protein Powder (Whey)

Training - 1 heavy set per body part
Feeling - Strong on the lifts, perhaps even a little bit stronger than normal.

There is a downside to this diet, you almost always feel on the verge of exhaustion, but there's just enough nutrients coming in to keep you barely functioning. There are waves where you have more or less energy, on the less side you have to really concentrate sometimes, for instance when going down steps, you have to focus.

I also want to note that for 4 days now I've been HOT. That's unexpected.

Problems - insomnia

kg's lost - 6.3

as0l0
06-18-2004, 03:41 PM
Day 14:

Weight - 103.9 kg's
Tanita - 29.2

Protein - 130g
Cals - 1100
Supps - 6 fish oils and 2 multi vitamin split in half for AM and PM. 1g Vitamin C in the AM 500mg Calcium in the PM. 10 x 2mg Nicotine Lozenges
Protein Source - Chicken Protein Bar and Protein Powder (Whey)

Feeling - I think it's time for a day off

Problems - weakness

kg's lost - 6.4

as0l0
06-19-2004, 06:36 PM
Day 15:

Weight - 106.1 kg's
Tanita - 28.1

Protein - unknown
Cals - unknown (possibly 4-5 thousand)
Supps - none

Feeling - much better
Problems - no problems

kg's lost - 4.2

Scott S
06-19-2004, 07:52 PM
Next time you feel one of these coming on, I'd recommend doing a full-body depletion circuit and a carbload. At least, that's what I'd do. :)

as0l0
06-20-2004, 05:21 PM
Day 16:

Weight - 105.6 kg's
Tanita - 28.3

Training - 2 mile jog + 2 heavy sets / body part
Protein - 150
Cals - 1000
Supps - 6 fish oils and 2 multi vitamin split in half for AM and PM. 1g Vitamin C in the AM 500mg Calcium in the PM. 10 x 1mg Nicotine Lozenges
Protein Source - Chicken, Low fat Bacon and Protein Powder (Whey)


Feeling - not hungry
Problems - insomnia

kg's lost - 4.7

as0l0
06-20-2004, 05:38 PM
Next time you feel one of these coming on, I'd recommend doing a full-body depletion circuit and a carbload. At least, that's what I'd do. :)
'tis a good idea, but at that stage i don't think i could have done the workout.

as0l0
06-21-2004, 04:32 PM
Day 17:

Weight - 104.1 kg's
Tanita - 29.4

Protein - 170
Cals - 1300
Supps - 6 fish oils and 2 multi vitamin split in half for AM and PM. 1g Vitamin C in the AM 500mg Calcium in the PM. 10 x 2mg Nicotine Lozenges
Protein Source - Chicken, Protein Bar and Protein Powder (Whey)


Feeling - as normal
Problems - none

kg's lost - 6.2

TheGimp
06-22-2004, 02:47 AM
Weight loss seems to have returned rapidly after your day off. Good stuff :thumbup:

as0l0
06-22-2004, 04:08 PM
Day 18:

Weight - 102.9 kg's
Tanita - 30.5

Protein - 150
Cals - 1000
Supps - 6 fish oils and 2 multi vitamin split in half for AM and PM. 1g Vitamin C in the AM 500mg Calcium in the PM. 10 x 2mg Nicotine Lozenges
Protein Source - Chicken, Protein Bar and Protein Powder (Whey)


Feeling - there were many cakes in the office yesterday. i stayed strong.
Problems - none

kg's lost - 7.4

as0l0
06-22-2004, 04:19 PM
Weight loss seems to have returned rapidly after your day off. Good stuff :thumbup:
your not bloody wrong. i got on the scale this morning and nearly fell off.

as0l0
06-23-2004, 04:18 PM
Day 19:

Weight - 103.0 kg's
Tanita - 31.1

Protein - 150
Cals - 1000
Supps - 6 fish oils and 2 multi vitamin split in half for AM and PM. 1g Vitamin C in the AM 500mg Calcium in the PM. 10 x 2mg Nicotine Lozenges
Protein Source - Chicken, Protein Bar and Protein Powder (Whey)

Training - 1 heavy set / body part. No loss of strength yet.
Feeling - weak in the afternoon
Problems - slight insomnia

kg's lost - 7.3

fuzz
06-23-2004, 07:01 PM
Very nice progress.

How much whey do you use? I'm on my second PSMF, and I find hunger is worse the more I rely on whey.

DoUgL@S
06-23-2004, 07:08 PM
Progress is coming quickly. good work.


LOL...there's a lab reagent called PMSF...a preservative of sorts...and everytime I read the title to your journal I think of it.

Protease inhibitor. So in a sense you are right.

as0l0
06-23-2004, 11:02 PM
Very nice progress.

How much whey do you use? I'm on my second PSMF, and I find hunger is worse the more I rely on whey.
I take 60 grams as my last meal of the day. I *think* that if I eat solids (say chicken) late in the day it causes insomnia.

did you cheat/refeed/have a day off during your psmf? I had a day off last saturday and I'm feeling that I will need one again this saturday. Energy levels are low and hunger is high.

as0l0
06-24-2004, 03:59 PM
Day 20:

Weight - 102.8 kg's
Tanita - 29.6

Protein - 150
Cals - 1000
Supps - 6 fish oils and 2 multi vitamin split in half for AM and PM. 1g Vitamin C in the AM 500mg Calcium in the PM. 10 x 2mg Nicotine Lozenges
Protein Source - Chicken, Protein Bar and Protein Powder (Whey)

Feeling - weak in the afternoon again, strong food cravings
Problems - more insomnia

kg's lost - 7.5

as0l0
06-25-2004, 04:29 PM
Day 21:

Weight - 101.5 kg's
Tanita - 31.5

Protein - 150
Cals - 1000
Supps - 6 fish oils and 2 multi vitamin split in half for AM and PM. 1g Vitamin C in the AM 500mg Calcium in the PM. 10 x 2mg Nicotine Lozenges
Protein Source - Chicken, Protein Bar and Protein Powder (Whey)

Feeling - complete exhaustion
Problems - dead on my feet

kg's lost - 8.8

TheGimp
06-26-2004, 07:53 AM
Awesome weight loss for 3 weeks. How's it looking visually?

as0l0
06-26-2004, 04:30 PM
Day 22:

Weight - 104.4 kg's
Tanita - 31.5

Cals - 4000-5000

Feeling - refreshed
Problems - none

kg's lost - 5.9

as0l0
06-26-2004, 04:34 PM
Awesome weight loss for 3 weeks. How's it looking visually?
I can see large differences all over the body. I still have a long way to go.

as0l0
06-27-2004, 03:27 PM
Day 24:

Weight - 104.6 kg's
Tanita - 27.0

Cals - 1000
Protein - 150

Training - 1 heavy set / body part (no loss of strength)

Feeling - slight hunger
Problems - none

kg's lost - 5.7

as0l0
06-28-2004, 04:17 PM
Day 25:

Weight - 103.5 kg's
Tanita - 27.6

Cals - 1000
Protein - 150

Feeling - slight hunger
Problems - insomnia

kg's lost - 6.8

as0l0
06-29-2004, 04:01 PM
Day 26:

Weight - 102.7 kg's
Tanita - 28.9

Cals - 1000
Protein - 150

Feeling - afternoon weakness
Problems - none

kg's lost - 7.6

as0l0
06-30-2004, 04:31 PM
Day 27:

Weight - 102 kg's
Tanita - 30.2

Cals - 1100
Protein - 150

Feeling - good energy through the day
Problems - insomnia

kg's lost - 8.3

TheGimp
07-01-2004, 02:16 AM
I'm really impressed by the way your weight loss returns after these refeeds. Irrationial fear perhaps, but I'd be terrified of setting myself back weeks.

as0l0
07-01-2004, 04:56 PM
Day 28:

Weight - 101.5 kg's
Tanita - 29.5

Cals - 1100
Protein - 150

Feeling - good energy through the day
Problems - insomnia

kg's lost - 8.8

as0l0
07-01-2004, 07:06 PM
I'm really impressed by the way your weight loss returns after these refeeds. Irrationial fear perhaps, but I'd be terrified of setting myself back weeks.
looks like i might only break even this week :/

edit: which is very dissapointing

as0l0
07-02-2004, 02:39 PM
Day 29:

Weight - 100.7 kg's
Tanita - 30.5

Cals - 1100
Protein - 150

Feeling - exhausted
Problems - weakness

kg's lost - 9.6

as0l0
07-03-2004, 04:43 PM
Day 30:

Weight - 102.9 kg's
Tanita - 29.5

Cals - 3-5k

kg's lost - 7.4

at this point I will have to take a week off since I've picked up some sickness from the office. cold and or flu type of thing.

Cardinal
07-03-2004, 10:48 PM
I happened on this journal based on the title. Good job sticking with this. Sorry to hear about the sickness.

Is there any reason you aren't dosing E HCL also? If you can tolerate any reasonable amount, it seems from reading the most recent threads on bodyrecomposition, that the metabolic advantages(thyroid boosting ability) and anticatabolic effects would make it a great addition if not necessity for a longterm psmf. Your exhaustion problems might just go out the window.

I have been down to the calorie levels you are using here but not for an extended time like this. Using Ephedrine makes a night and day type difference in the way I feel.

-Cardinal

Vido
07-04-2004, 12:17 AM
I don't know any of the details of the diet, but an obvious concern to me is that your metabolism is going to be dreadfully slow when you come off the diet and there will be a large rebound effect in weight gain. I'd be very interested to hear what you have in mind to combat this.

as0l0
07-04-2004, 03:40 PM
Day 31:

Weight - 104.1 kg's
Tanita - 27.6

Cals - 2-4k

kg's lost - 6.2

as0l0
07-04-2004, 03:43 PM
Is there any reason you aren't dosing E HCL also?
-Cardinal
I'm in Australia, so the product isn't available. thanks for stopping by.

as0l0
07-04-2004, 03:45 PM
I don't know any of the details of the diet, but an obvious concern to me is that your metabolism is going to be dreadfully slow when you come off the diet and there will be a large rebound effect in weight gain. I'd be very interested to hear what you have in mind to combat this.
I'll have no choice but to eat "normally" this week to combat my sickness. So this will be a good guide as to what happens when coming off a cal level like this.

Under normal circumstances you might raise cals slowly and add in some cardio, but for this week I won't have that option.

Vido
07-04-2004, 06:53 PM
I'll have no choice but to eat "normally" this week to combat my sickness. So this will be a good guide as to what happens when coming off a cal level like this.

Under normal circumstances you might raise cals slowly and add in some cardio, but for this week I won't have that option.

I would have thought whoever designed the diet would have mentioned something about this when describing it. It seems too important to just exclude entirely.

as0l0
07-05-2004, 04:36 PM
Day 32:

Weight - 104.2 kg's
Tanita - 27.9

Cals - 2-4k

kg's lost - 6.1

as0l0
07-06-2004, 04:43 PM
Day 32:

Weight - 104.8 kg's
Tanita - 27.3

Cals - 2-4k

kg's lost - 5.5