PSMF training and nutrition journal

[Littleguy]

Too low for too long will eat muscle tissue, keep protein as high as you can
1gram per lb as stated above and you can roll with extreme deficit for about 1 week before you start canibalizing muscle
500-700 deficit per day til you hot goal bw/ fat % is better and more realistic

 

[genetic freak]

average of last seven days.

View attachment 15091

My 95-105 lbs bikini girls eat more than you on their low days. They are double that amount on their medium and high days.

 

[big bx]

Post a pic. Maybe you look incredible. I'm interested in seeing what a 929 daily caloric intake has you looking like.

 

[dashriprock]

Maybe you look incredible.

I do not.

I was 40% ( my crude estimation) body fat and 263lbs on 5/31

I plan to run a PSMF until 7/1 and get to 240lbs. I started on 6/1.

I was 243lbs this morning.

 

[tommyguns2]

I do not.

I was 40% ( my crude estimation) body fat and 263lbs on 5/31

I plan to run a PSMF until 7/1 and get to 240lbs. I started on 6/1.

I was 243lbs this morning.

You're clearly losing weight, and that, I suppose is wonderful if that is solely your goal. I don't want to be critical, but most of us on here come from a weight training, bodybuilding background. Because of that, we don't typically want to simply lose weight. We want to lose fat. That means when cutting and implementing a diet, we want to lose primarily fat while maintaining as much lean muscle mass as possible.

The radical reduction in calories causes your body to go catabolic. That means you're losing weight, and that means both fat and muscle. In order to not go catabolic, we typically need to go quite a bit slower, and implement a diet that is clearly in a caloric deficit, but not so aggressive.

Not only is the extreme calorie deficit causing loss of muscle, but your body will quickly adapt to this new strict calorie deficit and shut your metabolism down. Think of it this way. Your body doesn't know you're dieting. As far as it knows, you're lost in the desert, and starving to death. What does it do? It goes into protection mode by slowing down your metabolism to conserve energy.

What we try to do is implement a calorie deficit that doesn't encourage our bodies to go into this preservation mode. Most of us can't lose more than about 2 pounds of fat a week in this type of healthy weight loss.

Again, you've been successful in the short term, but your body will be adapting quickly, and then what? Where do you go from there? You can't cut your calories any further, and you can't go out and exercise because you're at death's door.

I encourage you to talk a longer view, and map out a diet over the next 12 months that will get you to your ultimately destination.

 

[dashriprock]

I'm not arguing I don't expect to convince you of anything. I did want to include additional context.

I didn't include details about myself in the OP because I only want to know what this hole I won't be able to dig myself out is.

The protocol I am using is borrowed from PSMF Lyle Mcdonald. also izzy narvaez has made some mods to it and posted it.

your body will quickly adapt to this new strict calorie deficit and shut your metabolism down.

protocol calls for carb refeed every 100 hours/4 days. carb cycling to keep your thyroid going strong and glycogen full so it maximizes fat loss minimizes muscle loss.

In order to not go catabolic, we typically need to go quite a bit slower

that's a math problem and it depends on the trainee.
There is a maximum energy transfer rate of 31 kcal/lb of fat per day. Exactly as you said beyond that you lose fat free mass.

plugging in my current numbers.

245lbs x 35% bf = 85lbs of fat
31 kcal x 85 = 2635 kcal deficit
2635x7=18445 kcal in a week
18445 / 3500 = 5.27lbs

So I could lose up to 5 lbs per week and never lose any muscle.

will be adapting quickly, and then what? Where do you go from there?

4 weeks on 1 week off

Do four weeks of cutting and one week of a diet break synced up with my deload

and as mentioned refeed every 4 days during the four weeks.

At the end of 4 weeks the deficit needs to change because the math problem changed.

 

[dashriprock]

I wish I had logged here from 6/1. Never to late I'll start now.

6/12___rfl b

leg press 200x9,13
db bench 90x10,10
db rdl 90x15
t bar row 250x8
lat pull down 150x8,8
db rear delts 65x10,10
drag curl 35x20,20

bodyweight 245

6/11 macros
p 114
c 114 (4 day refeed)
f 61

6/11 steps
23,590

6/11 cardio
65 minutes recumbent bike

 

[genetic freak]

You plug in numbers like you have perfect hormone production, insulin sensitivity, cortisol management, etc... My suggestion, do labs at least once a month and see what your diet is doing to your hormone levels. If you are not willing to do that then there really is no point in arguing your case. Most of us here have been doing this for many years and have coached hundreds if not thousands of people. We know what these extreme diets do and don't do.

Get a full hormone panel, which includes reverse T3. Your thyroid may say it is functioning just fine on a normal TSH, T3 and T4 panel then you check your rT3 and find it quite elevated.

 

[tommyguns2]

I do appreciate that you've given this whole thing a good bit of thought, and that you're showing the diligence to stick with it. It makes me think your chance of meeting your goals is much higher than I originally thought.

If you're able to lose 5 pounds of fat per week without loss of muscle, that will be amazing. I suspect you will lose a good bit of muscle, but I'd love for you to prove me wrong. In any event, once you get down to your goal bodyfat level, you can then decide how you want to move forward.

Please feel free to continue to log your progress. We all want success for you, but as guys who bust their ass in the gym every day trying to gain lean mass, we don't want you lose lots of what's so tough to gain back. In my best years, I could only gain about 5-7 pounds of lean mass per year. So that's where we're all coming from.

 

[genetic freak]

Like Tommy mentioned, I have witnessed people do extreme diets like this make progress on the scale. However, their body composition when done was not as expected. Watched one guy go from 240 lbs 30% BF to 185 lbs and 32% BF in 6 months. Sure, the scale moved a lot, but the amount of lean body mass he lost was astounding. Of the 55 lbs he lost, more than 40 lbs of it was lean body mass. It takes most of us 4-8 years to put on that much muscle.

 

[dashriprock]

includes reverse T3

great suggestion thank you.

 

[dashriprock]

6/13___rfl a

squat 330x8,8
decline bench 300x7,4
rdl 320x6
chest supported row 360x6
pull-up 12
lat raise 35x15,15
cable curl 35x10,10

bodyweight 249

6/12 macros
p 170
c 0
f 61

6/12 steps
20,248

6/12 cardio
81 minutes recumbent bike