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Forum » Any brahs want to hop on PSMF with me? Lets get shredded srs
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Thread: Any brahs want to hop on PSMF with me? Lets get shredded srs

post 1586341251 08-20-2019, 05:08 PM
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#3211
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I'd imagine a fair number. I'll be wrapping up my third cycle next Tuesday. I did a full 6 weeks the first time and saw some pretty good progress. After that I did two months of travelling/eating above maintenance. When I came back I did a 14 day round of psmf and got fairly lean. Bulked for about 7 weeks and now I'm back to dropping BF. I'm a tiny bitch though. Maybe I'll upload pictures after this round.
post 1592206031 11-23-2019, 08:37 PM
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Srsly considering it for the next 3 weeks. Will update you guys on the progress
post 1592226141 11-24-2019, 07:27 AM
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#3213
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So this is what my plan looks like at the moment. Feel free to give your feedback on it.

KCAL: 800 - 1000
Macros: 135 P/ 30 C (only from veggies)/ 25 F

will try to workout 4x per week with cardio 5-6x per week (35 - 40 minutes on stair master).

Forgot to weigh myself in the morning, so will update that tomorrow.

I am aiming for 3 weeks starting tomorrow.
post 1592283631 11-25-2019, 12:01 AM
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#3214
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Weight this morning: 92.8 KG ~ 204.6 lbs

aiming to lose 5KGs in the next three weeks. wish me luck
post 1592283731 11-25-2019, 12:06 AM
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#3215
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don't think I've seen any results in the 2 years of this thread that were good enough to make me want to do this over regular cutting lmao
watchout your comments boyo ↓
post 1592287891 11-25-2019, 04:07 AM
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#3216
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Originally Posted By iwant2beswole⏩
don't think I've seen any results in the 2 years of this thread that were good enough to make me want to do this over regular cutting lmao
What's your cutting regime? please share
post 1592349301 11-25-2019, 09:39 PM
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#3217
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When I started PSMF I had been back too working out for about a month after a long break. I ended up doing 6 weeks and than had 2.5 months of traveling Asia where I was still lifting a bit but I was eating anything and everything. Scorpions, bugs, street food, buffets, I wanted to try it all.


Basically as soon as I got home I did a category 1 cut (was probably still category 2 but w.e).

I'm back on the diet now with the goal of getting leaner than before I enjoy this diet. I don't find it overly invasive as I stick to the same few foods. It's only a few weeks long which I enjoy. I can bulk for 3 months than cut for 2-3 weeks and get back too it eating whatever. I'm not nearly as big as most of the guys here but it's a work in progress.
post 1592354961 11-25-2019, 11:56 PM
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#3218
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Originally Posted By Arsenault09⏩
Here was my starting point with PSMF.

https://imgur.com/a/72EmCJ6

I had been back too working out for about a month after a long break. I ended up doing 6 weeks and than had 2.5 months of traveling Asia where I was still lifting a bit but I was eating anything and everything. Scorpions, bugs, street food, buffets, I wanted to try it all.


Basically as soon as I got home I did a category 1 cut (was probably still category 2 but w.e). Below are the results from that 2 week cut. 6'2 196 on the left too 185 in the right pic.

https://imgur.com/a/9869g9e

I'm back on the diet now with the goal of getting leaner than that right photo. I enjoy this diet. I don't find it overly invasive as I stick to the same few foods. It's only a few weeks long which I enjoy. I can bulk for 3 months than cut for 2-3 weeks and get back too it eating whatever. I'm not nearly as big as most of the guys here but it's a work in progress.


After this cut I'll post and update pic if anyone's interested.
What was your calorie intake and macro breakdown at your starting point?

I'm currently aiming for 3 - 4 weeks as this is my first time doing it. Than I'll be traveling for the holidays.
post 1592355021 11-25-2019, 11:58 PM
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#3219
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Originally Posted By Arsenault09⏩
Here was my starting point with PSMF.

https://imgur.com/a/72EmCJ6

I had been back too working out for about a month after a long break. I ended up doing 6 weeks and than had 2.5 months of traveling Asia where I was still lifting a bit but I was eating anything and everything. Scorpions, bugs, street food, buffets, I wanted to try it all.


Basically as soon as I got home I did a category 1 cut (was probably still category 2 but w.e). Below are the results from that 2 week cut. 6'2 196 on the left too 185 in the right pic.

https://imgur.com/a/9869g9e

I'm back on the diet now with the goal of getting leaner than that right photo. I enjoy this diet. I don't find it overly invasive as I stick to the same few foods. It's only a few weeks long which I enjoy. I can bulk for 3 months than cut for 2-3 weeks and get back too it eating whatever. I'm not nearly as big as most of the guys here but it's a work in progress.


After this cut I'll post and update pic if anyone's interested.
What was your calorie intake and macro breakdown at your starting point?

I'm currently aiming for 3 - 4 weeks as this is my first time doing it. Than I'll be traveling for the holidays.
post 1592355171 11-26-2019, 12:04 AM
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#3220
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Day 1: 92.8 KGS ~ 204.6 lbs
Day 2: 92.3 KGS ~ 203.5 lbs

macros from yesterday: 87P/55C/22F 780KCAL

Will try to eat more protein today. Was not able to workout either.

Any suggestions for fibre intake?
post 1592372611 11-26-2019, 08:40 AM
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Originally Posted By zubairs⏩
Day 1: 92.8 KGS ~ 204.6 lbs
Day 2: 92.3 KGS ~ 203.5 lbs

macros from yesterday: 87P/55C/22F 780KCAL

Will try to eat more protein today. Was not able to workout either.

Any suggestions for fibre intake?
My macro breakdown at the start was around 200g protein, 20 fat, 20 carbs. I took a multi vitamin every day as well as fish oils. For fiber half way through I started taking psylium husk.
post 1592375341 11-26-2019, 09:16 AM
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#3222
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Originally Posted By toughguy32312⏩
Is it possible to do PSMF with only protein powder, nothing else? If I had to do it with actual food I would be spending like $100/day on chicken so **** that. It would be whey isolate. I did psmf before for about a week but had to quit for unrelated reasons and I didn't have any problems with mental faculties or motivation, all it took was a cup of black coffee
You don't want to do that. You'll be even more miserable plus you will probably have a lot more nutritional deficiencies.

There is a grocery store chains in my area that always has hot cooked and ready rotisserie chickens for $5.99 (if you don't like cooking). Try to find a place like that. Also, I'd eat a can of spinach a day. Then the rest I did with protein powder.
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post 1592427991 11-27-2019, 12:55 AM
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#3223
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Day 1: 92.8 KGS ~ 204.6 lbs
Day 2: 92.3 KGS ~ 203.5 lbs
Day 3: 91.7 KGS ~ 202.2 lbs

macros from yesterday: 81P/30C/15F 561KCAL

I took one multi vitamin as well.

Didn't workout either. Will try to do cardio today.
post 1592502131 11-28-2019, 07:30 AM
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#3224
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Day 1: 92.8 KGS ~ 204.6 lbs
Day 2: 92.3 KGS ~ 203.5 lbs
Day 3: 91.7 KGS ~ 202.2 lbs
Day 4: 91.4 KGS ~ 201.5 lbs
post 1592555271 11-29-2019, 06:37 AM
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#3225
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Day 1: 92.8 KGS ~ 204.6 lbs
Day 2: 92.3 KGS ~ 203.5 lbs
Day 3: 91.7 KGS ~ 202.2 lbs
Day 4: 91.4 KGS ~ 201.5 lbs
Day 5: 90.9 KGS ~ 200.4 lbs
post 1592616101 11-30-2019, 08:00 AM
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#3226
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Day 1: 92.8 KGS ~ 204.6 lbs
Day 2: 92.3 KGS ~ 203.5 lbs
Day 3: 91.7 KGS ~ 202.2 lbs
Day 4: 91.4 KGS ~ 201.5 lbs
Day 5: 90.9 KGS ~ 200.4 lbs
Day 6: 90.3 KGS ~ 199.1 lbs
post 1592666411 12-01-2019, 03:57 AM
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#3227
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Day 1: 92.8 KGS ~ 204.6 lbs
Day 2: 92.3 KGS ~ 203.5 lbs
Day 3: 91.7 KGS ~ 202.2 lbs
Day 4: 91.4 KGS ~ 201.5 lbs
Day 5: 90.9 KGS ~ 200.4 lbs
Day 6: 90.3 KGS ~ 199.1 lbs
Day 7: 90.3 KGS ~ 199.1 lbs (same as yesterday)

been doing cardio for the past two days (30 mins ~ 250 cals on the stair master), so was expecting a bigger drop. Let's hope there's a drop tomorrow.

As for my mental state, not feeling very hungry until this point. I'm following IF protocol so I'm fasting anywhere between 16 - 17 hours each day. Than I'm only consuming protein, chicken breast, lean beef, etc. My carbs are pretty minimal, estimating anywhere between 5 - 15 g per day. I'm planning to follow this for another 3 more weeks.
post 1592738211 12-02-2019, 09:23 AM
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#3228
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Day 1: 92.8 KGS ~ 204.6 lbs
Day 2: 92.3 KGS ~ 203.5 lbs
Day 3: 91.7 KGS ~ 202.2 lbs
Day 4: 91.4 KGS ~ 201.5 lbs
Day 5: 90.9 KGS ~ 200.4 lbs
Day 6: 90.3 KGS ~ 199.1 lbs
Day 7: 90.3 KGS ~ 199.1 lbs
Day 8: 90.3 KGS ~ 199.1 lbs (same as yesterday)

Did cardio yesterday, 30 min stair master and 15 minutes basketball.
post 1592793401 12-03-2019, 06:57 AM
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#3229
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Day 1: 92.8 KGS ~ 204.6 lbs
Day 2: 92.3 KGS ~ 203.5 lbs
Day 3: 91.7 KGS ~ 202.2 lbs
Day 4: 91.4 KGS ~ 201.5 lbs
Day 5: 90.9 KGS ~ 200.4 lbs
Day 6: 90.3 KGS ~ 199.1 lbs
Day 7: 90.3 KGS ~ 199.1 lbs
Day 8: 90.3 KGS ~ 199.1 lbs
Day 9: 89.7 KGS ~ 197.8 lbs

No cardio yesterday.
post 1592855331 12-04-2019, 05:17 AM
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#3230
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Day 1: 92.8 KGS ~ 204.6 lbs
Day 2: 92.3 KGS ~ 203.5 lbs
Day 3: 91.7 KGS ~ 202.2 lbs
Day 4: 91.4 KGS ~ 201.5 lbs
Day 5: 90.9 KGS ~ 200.4 lbs
Day 6: 90.3 KGS ~ 199.1 lbs
Day 7: 90.3 KGS ~ 199.1 lbs
Day 8: 90.3 KGS ~ 199.1 lbs
Day 9: 89.7 KGS ~ 197.8 lbs
Day 10: 88.9 KGS ~ 196 lbs (biggest drop in a day so far)

Did cardio stair master 30 mins and basketball.
post 1592857251 12-04-2019, 06:18 AM
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#3231
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It's been 10 days since I started PSMF and plan to run it for another 15 days. How do you guys recommend I get back to my maintenance cals? My goal weight is 85 kgs.

The thing is that I'm going on vacation on the 19th of December and I don't plan to track my macros for the next week or so from there and I'll definitely be going overboard with the carbs. I also have to attend a couple of events during that week and would love to still look lean in the pics. So do you have any strategy that can implement to keep off some of that and get the desired result?

Thanks.
post 1592857721 12-04-2019, 06:32 AM
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#3232
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Originally Posted By zubairs⏩
It's been 10 days since I started PSMF and plan to run it for another 15 days. How do you guys recommend I get back to my maintenance cals? My goal weight is 85 kgs.

The thing is that I'm going on vacation on the 19th of December and I don't plan to track my macros for the next week or so from there and I'll definitely be going overboard with the carbs. I also have to attend a couple of events during that week and would love to still look lean in the pics. So do you have any strategy that can implement to keep off some of that and get the desired result?

Thanks.
I've been doing OMAD without counting calories for about a month. Steady dropping weight without much strength loss. It's pretty easy to manage even on vacation. Actually saves you a lot of time and money. Find a buffet, pig out at lunch. I mostly stick to lean meat and veggies but a desert or some macn cheese wont hurt you. I'm going to do hibachi grilled shrimp buffet and chinese food today. 8 bucks and I'm done eating.

I do take fiber and multivitamin morning and night. Keeps me regular. And some bcaas post workout but all those have minimal calories.
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post 1592869441 12-04-2019, 09:51 AM
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#3233
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Originally Posted By Kev1972⏩
I've been doing OMAD without counting calories for about a month. Steady dropping weight without much strength loss. It's pretty easy to manage even on vacation. Actually saves you a lot of time and money. Find a buffet, pig out at lunch. I mostly stick to lean meat and veggies but a desert or some macn cheese wont hurt you. I'm going to do hibachi grilled shrimp buffet and chinese food today. 8 bucks and I'm done eating.

I do take fiber and multivitamin morning and night. Keeps me regular. And some bcaas post workout but all those have minimal calories.
Thanks for the info. Do you think going directly to a high calorie diet from PSMF would be advisable or do I need to reverse diet? I'm planning to go on a binge for about a week only. Once I'm back from vacation, I'll stick to my 1800 KCAL IIFYM protocol.
post 1592921481 12-05-2019, 04:59 AM
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#3234
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Day 1: 92.8 KGS ~ 204.6 lbs
Day 2: 92.3 KGS ~ 203.5 lbs
Day 3: 91.7 KGS ~ 202.2 lbs
Day 4: 91.4 KGS ~ 201.5 lbs
Day 5: 90.9 KGS ~ 200.4 lbs
Day 6: 90.3 KGS ~ 199.1 lbs
Day 7: 90.3 KGS ~ 199.1 lbs
Day 8: 90.3 KGS ~ 199.1 lbs
Day 9: 89.7 KGS ~ 197.8 lbs
Day 10: 88.9 KGS ~ 196 lbs
Day 11: 89 KGS ~ 196.2 lbs

No cardio yesterday.
post 1592923781 12-05-2019, 06:00 AM
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#3235
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Originally Posted By zubairs⏩
Thanks for the info. Do you think going directly to a high calorie diet from PSMF would be advisable or do I need to reverse diet? I'm planning to go on a binge for about a week only. Once I'm back from vacation, I'll stick to my 1800 KCAL IIFYM protocol.
You'll probably chit yourself a few times cos your digestive system is probably gonna take some time getting used to a lot of food, but other than that you'll be completely fine.
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post 1592924541 12-05-2019, 06:19 AM
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#3236
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Interesting I saw this thread. I'm on day 4 of one meal a day at night. Trying to stop drinking as it's been a problem the last 4ish years. And trying to stop eating junk food as my blood work wasn't great. And trying to stop COOMING.
So i have just been eating a ton of veggies, piece of salmon, some berried and greek yogurt in a one hour period. Probably should up protein so I don't lose as much muscle mass. Right now it's like 700-800 cals a day.
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post 1592925521 12-05-2019, 06:37 AM
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#3237
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Originally Posted By zubairs⏩
Thanks for the info. Do you think going directly to a high calorie diet from PSMF would be advisable or do I need to reverse diet? I'm planning to go on a binge for about a week only. Once I'm back from vacation, I'll stick to my 1800 KCAL IIFYM protocol.
OMAD isn't really a lot of calories. You have to really stuff yourself to get in 2000 or eat a lot of junk. If you stick to just lean meat and veggies your probably only going to fit in 1200-1500 before you are stuffed.

There's only like 300 calories in 1 pound of shrimp but its got like 75g of protein. Add in some broccoli which is only 30 calories per cup, even 4 cups your sitting at less than 500 calories total. Just steer clear of fatty sauces, cheese, and butter.
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post 1592925921 12-05-2019, 06:44 AM
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#3238
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Originally Posted By zubairs⏩
Day 1: 92.8 KGS ~ 204.6 lbs
Day 2: 92.3 KGS ~ 203.5 lbs
Day 3: 91.7 KGS ~ 202.2 lbs
Day 4: 91.4 KGS ~ 201.5 lbs
Day 5: 90.9 KGS ~ 200.4 lbs
Day 6: 90.3 KGS ~ 199.1 lbs
Day 7: 90.3 KGS ~ 199.1 lbs
Day 8: 90.3 KGS ~ 199.1 lbs
Day 9: 89.7 KGS ~ 197.8 lbs
Day 10: 88.9 KGS ~ 196 lbs
Day 11: 89 KGS ~ 196.2 lbs

No cardio yesterday.
GJDM but how are your lifts man ?

Also i'd up proteins since you're on a severe deficit i'd go with something like 1,7-2.2g/kg bw ( 150g-200g of protonz per day) while you're PSMFsing.

After your cut i'd gradually up calories by 300kcal each week. But sadly be ready to regain some weight while metabolic adaptations fadeaway
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post 1592939171 12-05-2019, 09:55 AM
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#3239
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Originally Posted By CeBKa⏩
GJDM but how are your lifts man ?

Also i'd up proteins since you're on a severe deficit i'd go with something like 1,7-2.2g/kg bw ( 150g-200g of protonz per day) while you're PSMFsing.

After your cut i'd gradually up calories by 300kcal each week. But sadly be ready to regain some weight while metabolic adaptations fadeaway
To be honest, haven't lifted weights since I started PSMF. Only doing cardio at the gym and I don't really care about the lifts right now. Just want to get shredded for the holiday pics.

It's really hard for me to eat protein anywhere above 120g per day, especially without any carbs. So I'm just eating as low as possible and going with the flow.

I do plan on going on a long and slow bulk after the holidays though. So that should keep some of the weight off.

By the way, has anybody here read the book "the obesity code"?
post 1592960861 12-05-2019, 03:09 PM
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#3240
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Originally Posted By zubairs⏩
To be honest, haven't lifted weights since I started PSMF. Only doing cardio at the gym and I don't really care about the lifts right now. Just want to get shredded for the holiday pics.

It's really hard for me to eat protein anywhere above 120g per day, especially without any carbs. So I'm just eating as low as possible and going with the flow.

I do plan on going on a long and slow bulk after the holidays though. So that should keep some of the weight off.

By the way, has anybody here read the book "the obesity code"?
Have not read it but I have recently been introduced with Dr. Fung. There is such a split among people regarding how to keep optimal blood sugar levels.... HCLF vs HFLC. HFLC seems to be more popular now, and what Fung advocates. Some people say once you have high fasting blood sugar, it's over, that will eventually be your death no matter what you do now. And others, who follow Fung, think it's fairly reversible and you can avoid high fasting blood sugar for life, and live your life as if you never had diabetes.

I was diagnosed with prediabetes 2 years ago but have drank a ton, ate like crap, and stopped being active since thenNow I'm on day 4 of 23/1 fasts, and only eating romaine, spinach, kale, vinegar, salmon, brussel sprouts, olive oil, berries, and greek yogurt at night. About 800 cals. Will get my blood tested probably in March next year. I definitely feel less depressed and more productive already, probably because of the sobriety.
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