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Vapour Trails
10-20-2006, 02:56 PM
I'm not much for fluff, so straight to the point...

I was bulking, but I happned to get an injury which currently prevents squats and deadlifts, so there isn't much point in continuing.

Might as well shed the flab, with extreme prejudice. I plan on keeping the diet for 14 days. At my current bf level (20%), I can run large deficits and preserve muscle. At 1500 cal deficit daily for 14 days I can burn 21,000 cals of stored fat, or 6 pounds of pure lard. I expect my total weight loss to be about 10 pounds.

I plan on allowing 2 cheat meals per week and I will comsume dextrose post-workout.

Day 1 - Oct 19/06
Weight 196.2 lbs

Food totals 1440 cals, 45g fat, 76g carbs, 187g protein

Carbs and fat were too high due to eating some leftover breaded chicken breasts, which I wasn't prepared to throw away. Protein could have been a touch higher too.

Exercise - None

Vapour Trails
10-20-2006, 07:40 PM
Oct 20/06
Weight 195.0, down 1.2 lbs

Exercise Upper Body

Flat Bench 115x12, 170x7, 170x6, 185x5 (PR)
DB Row 55x12, 80 x 3 sets x 8 reps each
DB Incline press 70x9, 70x7
Assisted Pullups BW -30lbs x9, x8
Military Press 90x9, 90x7
Lying Tricep Ext DB 35x12
DB Curl 30x12

Workout was great, I did not feel weak at all. Had 30g dextrose and 2 scoops whey following. I shaved off several sets to make the workout more of a maintenance exercise. I found that I can perform leg extensions and leg curls without pain so I plan to work my lower body on sunday. I'll throw in some calf, ab and lower back work aswell.

Food 1706 cals, 45g fat, 98g carbs, 215g protein

Vapour Trails
10-22-2006, 10:30 AM
Oct 21/06
Weight 194.4, down 1.8lbs

Food 1914 cals, 40g fat, 86g carbs, 195g protien

If you think this calorie total is high for someone on PSMF, you're right. It was mainly due to going to a football game and drinking 4 beers (550 cals), but this is an allowance I am willing to make once per week.

Vapour Trails
10-22-2006, 10:35 AM
Oct 22/06
Weight 194.8, down 1.4lbs

I'm a little shocked my weight has not dropped more so far. I should have burned about 4500 cals of stored fat already and lost some water weight. I can already see a difference around my mid-section and I feel lighter and tighter. I took some photos on day 2 and I will continue to take some every couple of days and post them after the intial two week phases is over.

Today I plan to have a cheat meal of crepes and turkey sausages following my workout. I worked out the nutrition info yesterday and it should only be about 600-700 calories.

Workout

Leg Extension 110x15, 135x12, 165x12, 165x12
Leg Curl 65x12, 75x10, 75x10, 75x9
Hyperextensions BWx15, BW+45 x12, x12
Seated Calf Raise 100x15, 110x15
Standing Calf Raise 100x10, 100x12
Incline situps x15, x12, x12
Side Bends 55x12, 55x12

I am doing these iso leg movements because flexing my right hip hurts, so squats, DLs and lunges all cause pain. I hate leg extensions, but they are the best I can do.

Food 1687 cals, 47g fat, 128g carbs, 189g protein
This is including a cheat meal which came out to ~700 cals.

Jordanbcool
10-22-2006, 06:25 PM
I'd dump the dex if I were you. PSMF is all about cutting calories as low as humanly possibly without losing muscle. You could probably lose some more fat if you did this too.

Dont worry, at 20% if you follow the book your muscle isnt going anywhere.
I'm a huge fan/follower of a PSMF. I cant follow any other diet. Whats the point of making tiny unmotivating changes when you can make some monster ones and see change in half the time.

So I dunno. We are some of the few people that follow this diet. Its just my opinion/advice.

-jordan

1700 calories? I PSMF at 1200 and I was at 215 last time I cut..

Vapour Trails
10-22-2006, 09:35 PM
Dont worry, at 20% if you follow the book your muscle isnt going anywhere.
I'm a huge fan/follower of a PSMF. I cant follow any other diet. Whats the point of making tiny unmotivating changes when you can make some monster ones and see change in half the time.



I agree, traditional cuts are hard to maintain because the results are so slow motivation goes into the dumps.

I have made modifications so that some might not consider it true PSMF, but I think adding dextrose after the workout could help maintain some glycogen in my muscles for future workouts.

Vapour Trails
10-24-2006, 08:28 AM
Oct23/06
Weight 194.0, down 2.2lbs

Food 1321 cals, 35g fat, 61g carbs, 191g protein

Vapour Trails
10-24-2006, 08:29 AM
Oct 24/06
Weight 193.0, down 3.2 lbs

I'm getting used to hardly eating anything besides chicken/tuna/protein powder and salad, in small quantities no less.

I didn't feel weak during my workout, strength is still 100%.

Upper Body Work

Pullups BWx8,6,6
BB Bench 135x9, 175x5, 175x5, 165x6
BB Row 135x9, 135x10
Chest Dips BW+25lbs x9,x8
Side raises 70x10, 70x9
Lying Tricep Ext w/ DBs 35x12
DB curls 35x10

Food 1314 cals, 31g fat, 81g carbs, 178g protein
Protein should have been about 15-20g higher, oh well.

Vapour Trails
10-25-2006, 07:23 PM
Oct 25/06
Weight 192.0, down 4.2 lbs

Very pleased with the diet so far. I can't really complain about the way I feel or being exceptionally hungry. Once I remove most of the carbs from my diet, my hungry really seems to level off. I haven't being using any stimulants either, other than 1-2 cups of coffee a day. Tomorrow I'm going back to the gym to work my legs/abs. I think I may try some light squats/DLs to see how the hip flexor injury is doing. Seems to be getting better as of late.

Food 1708 cals, 73 g fat, 80g carbs, 180g protien
Fat and calories elevated due to a planned cheat meal.

Vapour Trails
10-27-2006, 09:18 AM
Oct 26/06
Weight 192.0, down 4.2 lbs in one week

Lower Body

Leg Extension 110x15, 160x12, 172.5x12, 172.5x12
Ham Curl 65x12, 85x9
Single Leg, Ham curl 35x10, 35x8
DL 135x8, 185x6, 185x5 (Trying these very light to see how hip handles it)
Stading calf raise 110x12, 110x10
Seated Calf Raise 90x10, 90x8
Decline situps 15, 12
Crunches 12

Food 1200 cals, 26g fat, 44g carbs, 199 g protein

Vapour Trails
10-27-2006, 09:21 AM
Oct 27/06
Weight 190.8, down 5.4 pounds

Took more photos last night, results were very motivating.

Food 1327cals, 33g fat, 53g carbs, 200g protein

Vapour Trails
10-28-2006, 01:09 PM
Oct 28/06
Weight 189.0, down 7.2 lbs

Upper Body

BB bench 130x9, 180x6, 180x5
BB Row 95x12, 145x9, 155x8
DB Incline Press 65x9, 65x8
Lat Pull 135x8, 135x7
Military Press 95x9, 95x7
V-bar Pressdown 75x9
DB Curl 30x12

My strength is holding strong but my stamina for repeated intense sets is definately dimished. My normal volume would probably kill me now. However, I have no reason to think that I've been losing muscle so far.

Food 1725 cals, 23g fat, 83g carbs, 174g protien + 4 sqaures of pepperoni pizza of unknown cals, probably 500 or so. This was one of my cheat meals. The calorie total also includes 6 lite beers.

heathj
10-28-2006, 01:23 PM
damn losing weight like mad! make sure it isn't muscle though. get that protein!

Vapour Trails
10-29-2006, 02:11 PM
Oct 29/06
Weight 190.6, down 5.6lbs

Drank 2 glasses of water prior to weigh in.

Using a conservative estimate of 3000 daily cals burned, I am now at a deficit of 14,133 cals up until yesterday.

If we assume all calories came from fat that is 4.03 lbs of fat lost.

I think this number is fairly accurate for the following reasons
1) BF was high to begin with, which is muscle sparing
2) I've had enough carbs each day to keep me out of ketosis
3) Protein intake has been above 1g per pound of lean body mass
4) Strength is maintaining

Food 1567 cals, 56g fat, 78g carbs, 184g protein

Natetaco
10-29-2006, 03:59 PM
Oct 26/06
Weight 192.0, down 4.2 lbs in one week

Lower Body

Leg Extension 110x15, 160x12, 172.5x12, 172.5x12
Ham Curl 65x12, 85x9
Single Leg, Ham curl 35x10, 35x8
DL 135x8, 185x6, 185x5 (Trying these very light to see how hip handles it)
Stading calf raise 110x12, 110x10
Seated Calf Raise 90x10, 90x8
Decline situps 15, 12
Crunches 12

Food 1200 cals, 26g fat, 44g carbs, 199 g protein

is there a reason why your doing so many machines?

Vapour Trails
10-31-2006, 08:45 AM
is there a reason why your doing so many machines?

Yes, my hip is injured. I can't do anything where I flex at the hip (squats, leg press, DLs, lunges). Leg extensions and ham curls are all that is available to me at the moment. The situation is improving though.

Vapour Trails
10-31-2006, 08:50 AM
Oct 30/06
Weight 190.6, down 5.6lbs

Weight is bouncing all over the place, probably due to current level of hydration more than anything.

I was scheduled to go to the gym today, but we got a snow storm.

Food 1422 cals, 42g fat, 76g carbs, 185 g protein

Vapour Trails
10-31-2006, 08:52 AM
Oct 31/06
Weight 191.0, down 5.2 lbs

WTF? My weight has risen over the past 3 days, despite eating about half of maintenance calories. I really don't think I've lost any water content so far, perhaps due to creatine use.

Food 1311 cals, 43g fat, 52g carbs, 177g protein

Protein was too low today.

Vapour Trails
11-01-2006, 02:57 PM
Nov 1/06
Weight 190.4, down 5.8 lbs

Weight does not want budge, but I'm probably too hung up on weight. It's about bodyfat.

Vapour Trails
11-13-2006, 09:22 AM
Nov 2/06
End of 14 day diet
Final weight 189.8, for a loss of 6.4 lbs

Now it's the start of a refeed period. About 2500-3000 cals/day.

Vapour Trails
11-13-2006, 09:24 AM
Nov 12/06
Weight 190.4, up 0.6lbs over refeed period. So much for metabolic slow down or my weight loss being water.

Last day of refeed period.

Upper Body Work

Bench 150x9, 170x7, 170x7, 170x6
BB Row 115x10, 135x8 for 3 more sets
-Perfomed these at a strict 90 degree angle and could not use the same poundage I'm used to. However, it felt great
DB incline press 60x9, 60x8, 60x8
Pulldown 135x8, 135x8, 122.5x8
Narrow Grip Bench 110x10, 110x8
DB seated curl 30x10, 30x10

Vapour Trails
11-13-2006, 09:30 AM
Nov 13/06

Begin 14 day PSMF again.

Weight 191.4 lbs.

I ate like a pig yesterday because it was my last chance to enjoy some treats.