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PSMF training and nutrition journal

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dashriprock

Member
Aug 30, 2022
65
49
yet your weight hasn't moved.
the weight I record to complete my log for the day and post isn't my lowest body weight for the day. The exception is the day I waited to post because I knew if I waited to have a bowel movement I would be less than 240.

Friday I showered and stepped on the scale before having my only meal for the day, nine pounds lighter than when I stepped on the scale for a number for my log.

Screenshot_20240623-165635.jpg


you may need to have some targeted re-feedings.
this is the piece I had never tried before this cut. last year, what @Yano was referencing I ate egg whites only one time per day for 5 weeks. Started off great but toward the end didn't seem to work as well. This time around, I have been having a refeed every 4 days.

Photo-Google-Photos.jpg



Here is a random 243.0 from this morning. Finally went to the bathroom. My log says 245 today.

Photo-Google-Photos (1).jpg
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
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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).
This is the same as filling out during a peak week. You look flat and soft, eat some carbs or a cheat and next thing you know, you look full, lean and vascular. As long as you don't overdo it, you will not spill over. Even if you spill over, it is not that big of deal unless you are getting on stage the next day. During prep, I purposely eat until I spill over on my high day, which will usually take around 7,000 calories. I prefer them in a feeding window, so I eat my normal diet up until around 4 pm then have a 6 hour feeding window where I eat until my heart desires. I will look like I am ready to step on the Olympia stage by the end of the night, all bloated and watery the next morning, but a couple days later the scale is actually lower than it was the morning of my cheat.
 
genetic freak

genetic freak

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Dec 28, 2015
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I didn't know to ask for that yet. I will going forward.

I don't know what these numbers mean. Never bothered to google to figure it out.


View attachment 15112
These numbers mean nothing without a reverse T3 test. I cannot even count how many times clients present me with thyroid numbers that appear fine then you pull their rT3 and see it elevated. You specifically have to order a reverse T3 test or full thyroid panel, as it will not be on most thyroid or metabolic panels.

I will say though, unless you are one who typically has a lower IGF-1, that score is an indicator of over dieting.
 
genetic freak

genetic freak

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Dec 28, 2015
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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
Brother when guys ask me how I stay in bodybuilding shape, never above 12%, all year round even when blasting food, lab work. I get labs done every month. I leverage the VA twice a year, TriCare twice a year, TRT company does twice a year and I order my own 6 times a year. I always know where my markers are. This allows me to address any issues or concerns and lets me push when needed and optimize my time. Learn how to read the labs and use them to your advantage. My clients get pissed sometimes, because I make them pull labs often, but I put it in their contract if they are using PEDs. If we make any changes to their protocol, they owe me a new set of labs 3-4 weeks later.
 
Paramuscle

Paramuscle

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Jun 16, 2024
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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
This is why I just hired a coach ^




~PM
 
Yano

Yano

VIP Member
Sep 18, 2022
1,915
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Brother when guys ask me how I stay in bodybuilding shape, never above 12%, all year round even when blasting food, lab work. I get labs done every month. I leverage the VA twice a year, TriCare twice a year, TRT company does twice a year and I order my own 6 times a year. I always know where my markers are. This allows me to address any issues or concerns and lets me push when needed and optimize my time. Learn how to read the labs and use them to your advantage. My clients get pissed sometimes, because I make them pull labs often, but I put it in their contract if they are using PEDs. If we make any changes to their protocol, they owe me a new set of labs 3-4 weeks later.
I've gota get off my ass n do some blood work when I can get to the big city , I uh ,, dont really ever do that. An Ive never been lean like you guys ,, EVER. Right now at 204 I weigh what I did for 8th grade football , we had to write our weight n height on the board and I was the biggest kid in school at 200.
 
tommyguns2

tommyguns2

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Staff Member
Dec 25, 2010
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Pics/video do not lie. Very nice progress! You clearly are a hard worker.
 
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dashriprock

Member
Aug 30, 2022
65
49
6/24___rfl b

leg press 250x20,20
dip 11,9
db rdl 90x10,10
t bar row 170x10,10
lat pull down 160x15,15
db rear delts 60x10,10
drag curl 35x20,20

bodyweight 250lbs -- 3am

6/23 macros
p 158
c 353
f 151

6/23 steps
20,839

6/23 cardio
30 minutes recumbent bike

 
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dashriprock

Member
Aug 30, 2022
65
49
6/25___rfl a

squat 250x16
flat bench 315x6,6
rdl 315x10
chest supported row 365x6,6
pull-up 15
lat raise 35x15,15
cable curl 70x15,15

bodyweight 249 -- 3am

6/24 macros
p 186
c 0
f 91

6/24 steps
22,634

6/24 cardio
123 minutes recumbent bike

 
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dashriprock

Member
Aug 30, 2022
65
49
6/26___rfl b

leg press 250x20,20
seated db ohp 60x11,9
db rdl 90x10,10
t bar row 275x7,6
lat pull down 160x15,15
db rear delts 65x15,15
drag curl 40x10,10

bodyweight 241 -- 9am

6/25 macros
p 88
c 0
f 61

6/25 steps
31,161

6/25 cardio
126 minutes recumbent bike

 
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