You really should get some resistance training in bro, even if it's bodyweight if you don't want to lose them muscles and have even lower BMR... The less muscle you lose the easier it will be to maintain low(er) body fat.

4 days done. Sleep was better tonight and woke up feeling like a Zoomer instead of a Doomer and Coomer. I see two tough obstacles coming up. A week from today is our company xmas party and there will be yummy food and alcohol. Second is two weeks from now I'm going home for two weeks. Grandparents and parents will have delicious food :/

tried lifting weights today and it was absolutely horrid. Had to train at 70% and cut some sets/reps short. Did cardio another 30 mins which was tough at the start but powered through it.

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
Day 12: 89 KGS ~ 196.2 lbs

Lifted weights after a long time and it didn't go too well. Just did cardio for 30 minutes.

Been checking in every day on this thread and glad you're still trucking along. Like others have said I will definitely lift weights while doing this program. I also don't understand how you could do this diet on such low protein.

I've been going for 18 days now with 200-240g protein. I'm gonna be doing my carb refeed on the 12/13th of Dec. Looking forward to this being over. I work with sub max weights so training hasn't been too strenous but my reps have become more difficult. 24 days total of cutting after a 12 week bulk is totally manageable for me.

To be honest, I don't even feel hungry throughout the day, I expected it to be a lot more worse. Although for the past two days, I've started getting headaches for like a second or two. It feels like sharp splinter on the left side of my head.

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
Day 12: 89 KGS ~ 196.2 lbs
Day 13: 88.5 KGS ~ 195 lbs

Cardio 30 minutes only

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
Day 12: 89 KGS ~ 196.2 lbs
Day 13: 88.5 KGS ~ 195 lbs
Day 14: 88.1 KGS ~ 194.2 lbs

So this is the progress so far and I guess 10 lbs in 14 days is not too bad. Not feeling too hungry until now, although I'm started to get these constant headaches which last 10 - 15 seconds only. Just need to stay strong for another week and a half. Mainly focusing on cardio at this point but trying my best to incorporate weights as well.

How are you liking the results in the mirror so far?

psmf is old news


We out here extended water fasting now. My longest is 5 days, actually felt amazing on the 5th day idk why I broke it

Day 2 and 3 can be kinda hellish

Water extended fasting, sounds interesting. Tell me more.

Not a huge difference in the mirror. Although I can feel my clothes loosen up a bit which is a good sign.

I'm only joking about psmf being old news, it's still great for cutting quickly.

It's ez in principle, just don't eat anything and drink a chitload of water. Can have a splash of milk in your morning coffee if black coffee is AIDS to you but that's it.


It's actually really healthy for you according to the studies that have been done on it, and I don't notice muscle loss from doing 3-5 day fasts. Stretching it to 14-30 days or something prob would take some off you.

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
Day 12: 89 KGS ~ 196.2 lbs
Day 13: 88.5 KGS ~ 195 lbs
Day 14: 88.1 KGS ~ 194.2 lbs
Day 15: 87.7 KGS ~ 193.3 lbs

No gym since the last two days.

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
Day 12: 89 KGS ~ 196.2 lbs
Day 13: 88.5 KGS ~ 195 lbs
Day 14: 88.1 KGS ~ 194.2 lbs
Day 15: 87.7 KGS ~ 193.3 lbs
Day 16: 87.6 KGS ~ 193 lbs

No gym day 3

Not even once. I've got another week ahead of me and that's it. At this point I'm only eating just one meal per day which is basically protein and nothing else.

I'm not a fan of omad. I find when I come off omad I have to have so much restraint not to eat until I'm stuffed every meal.

Only one week left how are you feeling?

Tomorrows my last day and I'm excited to carb load. Last couple of days I've been way more tired and noticeably irritated. Can't wait to gorge on carbs.

To be honest, I'm not feeling that bad. My appetite has gone down and I don't even feel hungry. From the looks if it, the last week seems to be a smooth sail. My energy to hit the gym is just isn't there anymore. 4th day today and haven't been to the gym, no cardio no weights. Yesterday I just had one meal, 300 gr Wagyu Steak with broccoli and zucchini and that was it. Had green tea before going to bed and water throughout the day.

So this protocol seems to be perfect for me as long as gym/cardio is not in the equation.

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
Day 12: 89 KGS ~ 196.2 lbs
Day 13: 88.5 KGS ~ 195 lbs
Day 14: 88.1 KGS ~ 194.2 lbs
Day 15: 87.7 KGS ~ 193.3 lbs
Day 16: 87.6 KGS ~ 193 lbs
Day 17: 87.2 KGS ~ 192.2 lbs

No gym day 4

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
Day 12: 89 KGS ~ 196.2 lbs
Day 13: 88.5 KGS ~ 195 lbs
Day 14: 88.1 KGS ~ 194.2 lbs
Day 15: 87.7 KGS ~ 193.3 lbs
Day 16: 87.6 KGS ~ 193 lbs
Day 17: 87.2 KGS ~ 192.2 lbs
Day 18: 87.7 KGS ~ 193.3 lbs (light carb refeed)
Day 19: 87.9 KGS ~ 193.8 lbs

40 minutes carido today. Only 5 more days to go

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
Day 12: 89 KGS ~ 196.2 lbs
Day 13: 88.5 KGS ~ 195 lbs
Day 14: 88.1 KGS ~ 194.2 lbs
Day 15: 87.7 KGS ~ 193.3 lbs
Day 16: 87.6 KGS ~ 193 lbs
Day 17: 87.2 KGS ~ 192.2 lbs
Day 18: 87.7 KGS ~ 193.3 lbs (light carb refeed)
Day 19: 87.9 KGS ~ 193.8 lbs
Day 20: 87.5 KGS ~ 193 lbs

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
Day 12: 89 KGS ~ 196.2 lbs
Day 13: 88.5 KGS ~ 195 lbs
Day 14: 88.1 KGS ~ 194.2 lbs
Day 15: 87.7 KGS ~ 193.3 lbs
Day 16: 87.6 KGS ~ 193 lbs
Day 17: 87.2 KGS ~ 192.2 lbs
Day 18: 87.7 KGS ~ 193.3 lbs (light carb refeed)
Day 19: 87.9 KGS ~ 193.8 lbs
Day 20: 87.5 KGS ~ 193 lbs
Day 21: 87.9 KGS ~ 193.8 lbs

So the past couple of days have been extremely disappointing. I was expecting the weight drop to fluctuate but not this early on. I have a feeling that the carb re-feed wasn't such a good idea but I guess you gotta try to find out, right? So still 4 more days to go until I can hulk smash all the buffets during the holiday season. My goal was to get to 85 KGs but from the current progress, I guess 86 KGs would be a miracle.

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
Day 12: 89 KGS ~ 196.2 lbs
Day 13: 88.5 KGS ~ 195 lbs
Day 14: 88.1 KGS ~ 194.2 lbs
Day 15: 87.7 KGS ~ 193.3 lbs
Day 16: 87.6 KGS ~ 193 lbs
Day 17: 87.2 KGS ~ 192.2 lbs
Day 18: 87.7 KGS ~ 193.3 lbs (light carb refeed)
Day 19: 87.9 KGS ~ 193.8 lbs
Day 20: 87.5 KGS ~ 193 lbs
Day 21: 87.9 KGS ~ 193.8 lbs
Day 22: 87.3 KGS ~ 192.5 lbs

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
Day 12: 89 KGS ~ 196.2 lbs
Day 13: 88.5 KGS ~ 195 lbs
Day 14: 88.1 KGS ~ 194.2 lbs
Day 15: 87.7 KGS ~ 193.3 lbs
Day 16: 87.6 KGS ~ 193 lbs
Day 17: 87.2 KGS ~ 192.2 lbs
Day 18: 87.7 KGS ~ 193.3 lbs (light carb refeed)
Day 19: 87.9 KGS ~ 193.8 lbs
Day 20: 87.5 KGS ~ 193 lbs
Day 21: 87.9 KGS ~ 193.8 lbs
Day 22: 87.3 KGS ~ 192.5 lb
Day 23: 86.5 KGS ~ 190.7 lbs

One more day and we're done.

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
Day 12: 89 KGS ~ 196.2 lbs
Day 13: 88.5 KGS ~ 195 lbs
Day 14: 88.1 KGS ~ 194.2 lbs
Day 15: 87.7 KGS ~ 193.3 lbs
Day 16: 87.6 KGS ~ 193 lbs
Day 17: 87.2 KGS ~ 192.2 lbs
Day 18: 87.7 KGS ~ 193.3 lbs (light carb refeed)
Day 19: 87.9 KGS ~ 193.8 lbs
Day 20: 87.5 KGS ~ 193 lbs
Day 21: 87.9 KGS ~ 193.8 lbs
Day 22: 87.3 KGS ~ 192.5 lb
Day 23: 86.5 KGS ~ 190.7 lbs
Day 24: 86.3 KGS ~ 190.2 lbs

I'll try to keep at it for another day just so I can make it to 86 KGs.

How did you guys come off this after you finished without rebounding or binging? might need some help regarding this

Haven’t done this in awhile but I was a fat fuk all November and December so....

In on this again. On day 2 currently

Iv'e back on this for a hot minute, iv'e been doing 1 week PSMF followed by a 3 day refeed, coming to the end of week 2 now and i'm at the amazing point where i'm seeing significant changes daily each morning, For the past few day's iv'e been saying i'll do one more day then have a refeed, but then i wake up in the morning looking noticeably learner like dam that vein wasn't even there yesterday and then i feel motivated to keep going.

Night time is the hardest for me, its a breeze during the day time but from around 8-12pm it can get testing, The crazy part is once i wake up the next morning all those hunger pangs go away and i'm good until the next evening again. PSMF is the truth, iv'e never lost any noticeable muscle and fat literally just falls off. Its all a mental game, you can feel super hungry like you want to quit then look in the mirror at the right time of day with the right lighting and instantly feel super motivated to the point where hunger literally disappears. I find that FASCINATING. Not only do you make epic aesthetic gains with this diet you also make epic mental fortitude gains. People who slate this diet are simply people who don't have the mind power to stick to it.

Hard to do this after work when you have free time and all you think about is food. I remember when I did this for 2 months a few years ago and was in the best shape of my life but at the same time I hated each day cause I would crave junk food. What get my mind off of things was my ps4 but no longer have it

Almost chocked on my diet pepsi reading this, went to rep and it said, can't give reputation to the same post twice, must have repped this **** a couple of years ago after the same lol's 10/10 reponse would try and rep again in a few more years.