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PSMF training and nutrition journal

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dashriprock

Member
Aug 30, 2022
66
49
6/22___rfl b

leg press 250x20,20
db bench 90x17,15
db rdl 90x10,10
t bar row 270x6,6
lat pull down 150x15,15
db rear delts 65x10,10
drag curl 35x10,10

bodyweight 245

6/21 macros
p 105
c 0
f 43

6/21 steps
24,700

6/21 cardio
61 minutes recumbent bike
 
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dashriprock

Member
Aug 30, 2022
66
49
6/23___rfl a

squat 250x23
dips 15,11
rdl 320x10
chest supported row 205x8,8
pull-up 8,9
lat raise 35x15,15
cable curl 65x10,10

bodyweight 245

6/22 macros
p 73
c 7
f 31

6/22 steps
32,863

6/22 cardio
15-minutes recumbent bike

blk-background-Whiteboard.jpg


Untitled-design-Whiteboard.jpg
 
tommyguns2

tommyguns2

Senior Moderators
Staff Member
Dec 25, 2010
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6,316
Hey buddy, just by briefly looking at your last week's journal, you've been killing it with hard exercise, brutal cardio, and low calories, and yet your weight hasn't moved. Is it fair to say your metabolism has ground to a halt in an effort to try to protect itself?

If so, you may need to have some targeted re-feedings. Think of this as throwing some fuel back onto the metabolic fire, to get it re-stoked. In contest prep, during the last 8 weeks, I would often go low-carb, and then have a carb-up meal at night 2x/week to do that very thing to keep the metabolism going.

Either that, or you're not being honest with yourself on your diet, and you're binge eating because you're starving to death.
 
Yano

Yano

VIP Member
Sep 18, 2022
1,918
2,278
Hey buddy, just by briefly looking at your last week's journal, you've been killing it with hard exercise, brutal cardio, and low calories, and yet your weight hasn't moved. Is it fair to say your metabolism has ground to a halt in an effort to try to protect itself?

If so, you may need to have some targeted re-feedings. Think of this as throwing some fuel back onto the metabolic fire, to get it re-stoked. In contest prep, during the last 8 weeks, I would often go low-carb, and then have a carb-up meal at night 2x/week to do that very thing to keep the metabolism going.

Either that, or you're not being honest with yourself on your diet, and you're binge eating because you're starving to death.
Ive seen him work out like a herd of beasts and live off egg whites and water for a month soooo I'm going to guess it's crashed metabolism or at least slowed down greatly.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
3,336
4,546
Hey buddy, just by briefly looking at your last week's journal, you've been killing it with hard exercise, brutal cardio, and low calories, and yet your weight hasn't moved. Is it fair to say your metabolism has ground to a halt in an effort to try to protect itself?

If so, you may need to have some targeted re-feedings. Think of this as throwing some fuel back onto the metabolic fire, to get it re-stoked. In contest prep, during the last 8 weeks, I would often go low-carb, and then have a carb-up meal at night 2x/week to do that very thing to keep the metabolism going.

Either that, or you're not being honest with yourself on your diet, and you're binge eating because you're starving to death.
Exactly what I told him to do earlier in the thread..., but I am sure it fell on deaf ears.

It is not like some of us do this for a living or anything. Haha.
 
genetic freak

genetic freak

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Dec 28, 2015
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4,546
Ive seen him work out like a herd of beasts and live off egg whites and water for a month soooo I'm going to guess it's crashed metabolism or at least slowed down greatly.
I would bet if he did labs and had a full thyroid panel done, his rT3 would be far greater than his free T3.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
3,336
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I'm not so good with blood work and what all that means so i'll nod n sip my coffee like I know whats up lol
It is basically the reason your metabolism grinds to a halt when you are in a deep calorie deficit too long. It is the first thing I have guys check on labs when they stall out and 95% of the time, that is the case. You can either do a carb cycling approach where you have a high day every 3-4 days and bring the calories up to maintenance level, like Tommy mentioned above, or you can add in enough T3 to shut down your T4 production and stop the rT3 conversion.
 
Yano

Yano

VIP Member
Sep 18, 2022
1,918
2,278
It is basically the reason your metabolism grinds to a halt when you are in a deep calorie deficit too long. It is the first thing I have guys check on labs when they stall out and 95% of the time, that is the case. You can either do a carb cycling approach where you have a high day every 3-4 days and bring the calories up to maintenance level, like Tommy mentioned above, or you can add in enough T3 to shut down your T4 production and stop the rT3 conversion.
then we need to continue this conversation for sure , cus after 3 years of dieting like a madman my metabolism is fucking shot dude , totally were talking russian style , straight through the hostage. I only eat like 2500 cals a day or i start to gain weight and not in good ways or good places
 
beefnewton

beefnewton

Bundy Lover
Nov 11, 2022
1,656
1,992
I have a bad meal every Saturday night and I swear I see the biggest changes in vascularity (fat loss) right after that. I have proven to myself over and over the bad meal does not hurt me at all and actually seems to help (not to mention fill in some dietary gaps and stave off boredom).
 
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