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SwoleSam
07-24-2006, 07:40 PM
Hi all. I had done a PSMF when I was at 20% bf this past spring and managed to get down to 15% within a little over a month. I was happy with that and so I tried to do some recomposing thereafter.

lol, however, I recently went to Europe for college graduation and pretty much partied/ate whatever I felt like for a month. The good news is that I'm not back at 20% bf, but more around 16.5% bf.

This will be my 2nd PSMF, the difference being I'm leaner now so the efficacy of the diet may be decreased somewhat. Hopefully my strength will come back soon.

Day 1:

Doing Built's BGB split with a little less volume ...

Rack Pulls:

90 lbs x 10
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5

Hammer Rows:

45 lbs x 12
55 lbs x 10
65 lbs x 8

Skipped Flat Bench

Incline DB Press:

60 lbs x 20
90 x 10
100 x 10

Seated Calves:

70 lbs x 20
90 x 10
115 x 10

Hanging Ab Crunches:

BW x 20
BW x 12


Notes: Excreted a LOT of water today. Happened last time as well. Also did a 20 minute HIT session, very stupid of me, nearly passed out. My thinking hasn't been too bad so I probably haven't hit ketosis yet.

Protein ~ 200 g, Pre + PWO carbs ~ 20 g, Fish oils ~ 10 g, EC Stack ~ 25 mg E + 400 mg C, and a multivitamin

woo!!! can't wait for tomorrow!!1

SwoleSam
07-25-2006, 07:44 PM
Day 2:

ATF Squats:

135 lbs x 5
135 x 5
180 x 3
180 x 2
135 x 5

Leg Press:

3 pps x 8
3 pps x 8
4 pps x 8

Hamstring Leg Curls (both legs at once)

70 lbs x 12
80 x 10
90 x 7

Bicep Curls (EZ Bar)

50 lbs x 5
50 x 5
50 x 5
50 x 3
50 x 2

Hammer Curls

25 lb DBs x 10
25 lb DBs x 8
20 lb DBs x 8


Protein ~ 200 g, Pre + PWO Carbs ~ 20 g, Fats ~ 5 g fish oils, EC Stack: E ~ 50 mg, C ~ 400 mg, and a multivitamin

Notes: So now I really feel it. Pretty much fought through the workout, sweated a ton, had to drink coffee to concentrate on my studies. Glad tomorrow is off lol

edit: Also dropped 2 lbs (I'm sure just water)

SwoleSam
07-26-2006, 06:06 PM
Day 3:

Protein ~ 170 g, Carbs - 0 g, Fats ~ 5 g fish oils, EC Stack, E ~ 50 mg, C ~ 400 mg, and a multi.

Off day. Hungry and weak. I lost another 2 lbs since yesterday for a total of 4 lbs so far. Took a little less protein and 0 carbs since there was no workout.

Can't wait for my first refeed :eek:

SwoleSam
07-27-2006, 02:14 PM
Day 4:

I decided to take today and tomorrow off as well so that my next two workouts (on saturday and sunday) will coincide with my carb refeed. That should start me off for next week on the right track, I hope. I'm actually feeling good today -- maybe I'm past the adaptation phase?

Macro aim for today:

Protein ~ 170 g, Carbs - 0 g, Fats ~ 5 g fish oils, EC Stack, E ~ 50 mg, C ~ 400 mg, and a multi.

Again less protein and 0 carbs since I'm not working out.

btw, if anyone here has done a similar diet feel free to chime in with comments/constructive criticism/whatever.

Also, anyone here used keto sticks before? I'm gonna try to find some at Walgreen's today.

Weight loss today ~ 1 lb | Total ~ 5 lbs

Out!

SwoleSam
07-28-2006, 04:01 PM
Day 5:

Same macros as yesterday.

I am now down to 16.0 % bf.

Tomorrow should be a great workout with the carb refeed :strong:

vhx1
07-28-2006, 05:13 PM
whuts your weight and heights? and you cycle in carbs on weeeknd? do you eat veggies also

SwoleSam
07-28-2006, 05:20 PM
5'10'' and I was 170 lbs at the start of the week, now I'm hovering around 165-166 lbs.

Most people may think I need to bulk right now, but bulking up at this bf is not very healthy. @ 22% I was big but I felt like ****

I'm gonna weekly carb cycle since I am a little more lean this time around (I did it every 2 weeks when I was 20%) and will do more intense workouts while carbing up to get the most out of it.

The goal is to get to 10-11% Not sure how long that will take, unfortunately

vhx1
07-28-2006, 08:03 PM
5'10'' and I was 170 lbs at the start of the week, now I'm hovering around 165-166 lbs.

Most people may think I need to bulk right now, but bulking up at this bf is not very healthy. @ 22% I was big but I felt like ****

I'm gonna weekly carb cycle since I am a little more lean this time around (I did it every 2 weeks when I was 20%) and will do more intense workouts while carbing up to get the most out of it.

The goal is to get to 10-11% Not sure how long that will take, unfortunately
this is exactly whut i need to do

SwoleSam
07-29-2006, 06:03 PM
this is exactly whut i need to do

Well I don't know what your training experience is, but if you're new, you do not need to do something so drastic to see relatively fast results.

SwoleSam
07-29-2006, 06:09 PM
Day 6:

Well today was great! Ate some oatmeal in the morning and had 75 g of dextrose pre + PWO. The workout went by very easily which is a good sign.

Chins:

BW x 5
(BW - 60) x 5 <-- assist machine
(BW - 60) x 5
(BW - 60) x 5
(BW - 60) x 5

Hammer High Rows:

1 pps x 8
1 pps + 20 lbs x 8
1 pps + 20 lbs x 8

Military Press:

20 lb DBs x 10
25 lb DBs x 5
30 lb DBs x 5
40 lb DBs x 5
40 lb DBs x 5

Standing Side Lateral (shoulders):

15 lb DBs x 10
20 lb DBs x 8
25 lb DBs x 6

Standing Calves:

175 lbs x 10
225 lbs x 8
275 lbs x 7

Abs:

Skipped. Felt they've been worked out enough this past week.



Macros:

Protein ~ 200 g, Carbs ~ 125 g, Fat ~ 20 g, no EC stack, and a multi.

Notes:

Gonna carb up tomorrow as well and continue fasting during the week. Out!

D Breyer
07-29-2006, 06:14 PM
Have you read the PSMF Book? Just wondering.....

SwoleSam
07-29-2006, 06:18 PM
Have you read the PSMF Book? Just wondering.....

No, I have heard of it, though. I am structuring my diet + training based on what I've done (and had worked for me) in the spring. Is there something fundamentally different that I'm doing from what the book recommends? I'd certainly like to know if so

SwoleSam
07-30-2006, 05:50 PM
Day 7:

SLDLs:

40 lb DBs x 5
50 lb DBs x 5
50 lb DBs x 5
60 lb DBs x 5
60 lb DBs x 5

* Need to keep my back straight

High Rise Leg Press:

3pps x 8
4pps x 8
4pps + 20 lbs x 8

Walking Lunges:

10 Lunges with 40 lb DBs
8 Lunges with 35 lb DBs
8 Lunges with 35 lb DBs

* Need to extend out a tad further per lunge

Skullcrushers:

40 lbs added to EZ bar x 5
40 lbs added to EZ bar x 5
50 lbs added to EZ bar x 5
50 lbs added to EZ bar x 4 (was scared to go to 5 reps without a spotter)
40 lbs added to EZ bar x 4

Cable Pressdowns:

80 lbs x 10
80 lbs x 10
90 lbs x 7

Notes: Again had pretty good energy today, ate about 125 g of carbs. I think I went a little too high on the fat though.

Macros: 200 g pro, 125 g carb, 50 g fat, no EC stack, and a multi.

I'll try to repeat the carb depletion for another 5 days and do another weekend refeed! Note to self: Good luck :drooling: !

Edit (more notes):

Tested my bf% at night --- It says I'm 14.9%. Hmm, I'll take that with a grain of salt considering I usually test it in the morning. I do see an old vein or two starting to appear again on my left arm.

Unreal
07-31-2006, 02:38 PM
I suggest getting the book. There is alot more info and alot more to PSMF or UD2.0 then just low carbs, high protein.

Eszekial
07-31-2006, 02:57 PM
Ahh, arm vein addiction :D

It starts in the forearms.. Next thing you know, your begging the abdomin vein to show it's ugly head.

SwoleSam
07-31-2006, 03:05 PM
I suggest getting the book. There is alot more info and alot more to PSMF or UD2.0 then just low carbs, high protein.

I'll certainly consider it if my results start to stagnate. But so far, so good :thumbup:

SwoleSam
07-31-2006, 03:08 PM
Ahh, arm vein addiction :D

It starts in the forearms.. Next thing you know, your begging the abdomin vein to show it's ugly head.

haha maybe that'll be my next journal in several months: "abdominal veins or bust"

vhx1
07-31-2006, 05:31 PM
I suggest getting the book. There is alot more info and alot more to PSMF or UD2.0 then just low carbs, high protein.
link to book?

briancurran01
07-31-2006, 05:42 PM
one thing you are doing differently then the book is you are refeeding to often. Also you should not be taking in dextrose if you are doing a true psmf.

a true psmf is

protein: 1 to 1.5 lbm
carbs: none or trace carbs from veggies
fat: fish oil or flax seed

that is it.

briancurran01
07-31-2006, 05:44 PM
you have to buy the book.

www.bodyrecomposition.com

written by lyle mcdonald

SwoleSam
07-31-2006, 09:52 PM
Day 8:

Already feeling weak again. Losing some water too.

Protein ~ 170 g, Carbs ~ 0, Fat ~ 0g. EC Stack, E ~ 50 mg, C ~ 400 mg, and a multi.

Out.

SwoleSam
08-01-2006, 08:52 PM
Day 9:

Rack Pulls:

120 lbs x 10
150 lbs x 5
150 lbs x 5
160 lbs x 5
130 lbs x 5

T-Bar Pull:

1 plate x 8
1 plate + 25 lbs x 8
1 plate + 10 lbs x 8

DB Press:

50 lb DBs x 5
50 lb DBs x 5
50 lb DBs x 5
55 lb DBs x 5
50 lb DBs x 5

Calves (sitting):

2 plates x 15
2 plates x 13
2 plates x 10

Abs:

BW + 50 lbs x 10
BW + 50 lbs x 6 (this was tough)


Macros:

Pro ~ 150 g, Pre+PWO Carbs ~ 20g oats, Fats ~ 2 g fish oils, EC Stack: ~ 25mg E, 400 mg C, and a multi

Notes:

Felt pretty decent. My breathing got stuffy in the middle of the workout which sucked away my endurance. Now @ 163 lbs. Will check bf % soon.

Out!

SwoleSam
08-02-2006, 03:51 PM
Day 10:

My endurance in this workout went to **** so I just did three exercises and left

ATF Squats:

135 lbs x 5
135 lbs x 5
135 lbs x 5
135 lbs x 5
135 lbs x 5

Bicep Curls (EZ Bar)

50 lbs x 5
50 lbs x 5
50 lbs x 4
50 lbs x 3

Hammer Curls:

25 lb DBs x 10
25 lb DBs x 8
25 lb DBs x 8

Notes: My bf read at 16.5%. wtf??? I have a weight scale that attempts a bf% read after it gets your weight (I believe it uses an electrical impulse to test it out). So yeah, it read 16.5% *sigh* That's discouraging as hell.

Macros for today: Pro ~ 150 g, Carb ~ 0 g, Fat ~ 3 g. EC Stack: E ~ 50 mg, C ~ 400 mg, and a multi.

SwoleSam
08-04-2006, 01:06 AM
Day 11:

Maybe the machine is wrong. My waist size is decreasing so that's a good sign.

Pro ~ 150 g, Carb ~ 0 g, Fat ~ 2 g. EC Stack: E ~ 50 mg, C ~ 400 mg, and a multi.

Out!

SwoleSam
08-04-2006, 01:20 PM
Day 12:

Yeah... I have a good feeling now the machine is wrong. My waistline is now 33.5 in and I am quite pleased. Hope to get to 30-29 inches eventually.

What's new? I'm going to eat more veggies to help with the hunger :burger: lol I need the fiber anyway

Gonna bump up the EC stack by 50% too then go off for a bit

Pro ~ 150 g, Carb ~ (2 cups of broccoli), Fat ~ 5 g fish oil caps. EC Stack: E ~ 75 mg, C ~ 600 mg, and a multi.

Out!

briancurran01
08-04-2006, 05:06 PM
why is your refeed carb amount so low? doesnt even look like you are refueling your glycogen

SwoleSam
08-04-2006, 06:25 PM
I thought 100g of carbs is the amount the liver needed to restock glycogen levels? I took in 125 g for both last saturday and sunday. I figured it should be plenty to refeed me, no?

briancurran01
08-04-2006, 06:52 PM
this is why you need the book...Since you are fairly lean already...maybe you should try the ud2...diet. THis diet allows 2 days for refeeds.

I did a combination of the psmf and the ud2. I went from 250 to 225 in about 2 months. I used to refeed both saturday and sunday. I used to take in an OBSCENE amount of carbs both days. And you could see a visible difference from day to day. I was somewhat bloated after the refeed but after going back to the diet again, changes were seen on a daily basis.

you can im me at bxcurr2 if you would like.

I am doing a psmf style diet again with the tweaks above mentioned...will see how it goes first week was good. and i expect to see better results then my previous time doing this

SwoleSam
08-05-2006, 07:24 PM
Day 13:

Pull Ups:

BW x 5
BW - 50 lbs x 5 (pull up assist machine)
BW - 50 lbs x 5
BW - 50 lbs x 5
BW - 50 lbs x 5

Hammer High Rows:

1 pps x 8
1 pps + 50 lbs x 8
1 pps + 50 lbs x 8

DB Military Press:

30 lb DBs x 5
30 lb DBs x 5
35 lb DBs x 5
35 lb DBs x 5
40 lb DBs x 5

Standing Side Lateral (shoulders):

20 lb DBs x 8
25 lb DBs x 8


Macros: Same as yesterday


briancurran01: Thanks for the AIM conversation yesterday

Notes:

This will probably be my last entry for this journal. I'm going to change things up and do a UD2 style diet after seeing people's recommendations.

On the good side of things I did get a lot accomplished.. I lost my puffy cheeks and can see most of my jaw line again and I got a couple of forearm veins. By looking at the mirror I guess to be around 14.5 bf% :strong: