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  #1  
Unread 12-15-2017, 07:57 AM
HardWeightLoss HardWeightLoss is offline
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Join Date: Dec 2017
Posts: 37
Default PSMF - 1 Month Fat Loss

Welp, here goes nothing, started yesterday, on day 2 now, hoping I can transition to a more sustainable diet after the month is other. (Was already on a 1,500 cut, so I am hoping this isn't a **** ton harder)

Making the log to help me keep track overall, and stick to the goal.

H- 6'1
W- 122.3 kg
Age - 23

Day 1 - December 14th

Breakfast - 332 Calories
---------------------------
Dymatize ISO 100, 2.0 Scoops - 212 calories
Semi Skimmed Milk - 120 calories
3 Fish Oil Tablets - 27 calories

Lunch - 298 Calories
-----------------------
1/4 Chicken Breast (Medium) Nandos - 298 calories
3 Fish Oil Tablets - 27 calories

Dinner - 298 Calories
------------------------
1/4 Chicken Breast (Medium) Nandos - 298 calories

Result
-------
Calories : 982
Protein : 163g
Carbs : 21g
Fat: 28g

Exercise -
Weight Training for 30-40min aprox
Light Cardio for 30 minutes.

Taking other supplements but fish oil is the only one that has calories in it so I don't bother "tracking them".
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  #2  
Unread 12-15-2017, 07:58 AM
HardWeightLoss HardWeightLoss is offline
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Join Date: Dec 2017
Posts: 37
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Day 2 - December 15th

Weight - Will be checking the scale weekly.

Breakfast - 332 Calories
---------------------------
Dymatize ISO 100, 2.0 Scoops - 212 calories
Semi Skimmed Milk 200ml - 96 calories
3 Fish Oil Tablets - 27 calories
Mega-size BCAA - 24 Calories

Lunch - 534 calories
------------------------
Chicken Breast Fillets 350 grams - 476 calories
Cucumber - 20 calories
Romaine Lettuce - 17 calories
3 Fish Oil Tablets - 27 calories

Result
-------
Calories : 899 (dat 1 calorie.)
Protein : 171g
Carbs : 18g
Fat: 16g

Exercise -
Weight Training for 30-40min aprox
Light Cardio for 30 minutes.
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  #3  
Unread 12-15-2017, 08:30 AM
Liberty's Avatar
Liberty Liberty is offline
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Join Date: Nov 2011
Posts: 253
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Welcome and good luck!
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  #4  
Unread 12-15-2017, 08:32 AM
Determinism Determinism is offline
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Join Date: Nov 2016
Posts: 593
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You're logging, excellent. Good luck and don't be too hard on yourself. Each RFL day is a success on its own.
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  #5  
Unread 12-16-2017, 04:37 AM
HardWeightLoss HardWeightLoss is offline
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Join Date: Dec 2017
Posts: 37
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Day 3 - December 16th

Weight - Will be checking the scale weekly.

Breakfast - 271 Calories
---------------------------
Dymatize ISO 100, 2.0 Scoops - 212 calories
Mega-size BCAA - 24 Calories
Fibre Force - 8 Calories
3 Fish Oil Tablets - 27 calories

Notes:
- Skipped the milk today, just really didn't feel like any.
- Purchased Ketosticks, and used in the morning when I woke up, tested Moderate for ketones, so atleast I know I am calculating my macro's correctly. (Was on somewhat low carbs prior to PSMF, around 50-70g, but nothing as low as 20g)
- Energy levels are normal, slight headache, that went away after weight lifting.


Exercise -
Heavy Weight Training for 30-40min aprox
- Usually just repeat until failure.
Light Cardio for 30 minutes.
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  #6  
Unread 12-16-2017, 11:06 AM
HardWeightLoss HardWeightLoss is offline
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Join Date: Dec 2017
Posts: 37
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Quote:
Originally Posted by HardWeightLoss View Post
Day 3 - December 16th

Weight - Will be checking the scale weekly.

Breakfast - 271 Calories
---------------------------
Dymatize ISO 100, 2.0 Scoops - 212 calories
Mega-size BCAA - 24 Calories
Fibre Force - 8 Calories
3 Fish Oil Tablets - 27 calories

Notes:
- Skipped the milk today, just really didn't feel like any.
- Purchased Ketosticks, and used in the morning when I woke up, tested Moderate for ketones, so atleast I know I am calculating my macro's correctly. (Was on somewhat low carbs prior to PSMF, around 50-70g, but nothing as low as 20g)
- Energy levels are normal, slight headache, that went away after weight lifting.


Exercise -
Heavy Weight Training for 30-40min aprox
- Usually just repeat until failure.
Light Cardio for 30 minutes.
Dinner - 621
--------------
1/4 Chicken Breast (Medium) Nandos - 298 calories
1/4 Chicken Breast (Medium) Nandos - 298 calories
Romaine Lettuce - 17 calories
Fibre Force - 8 Calories

Result
-------
Calories : 892
Protein : 159g
Carbs : 13g
Fat: 20g

Wasn't aware that I couldn't edit my posts
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  #7  
Unread 12-16-2017, 12:00 PM
Determinism Determinism is offline
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Join Date: Nov 2016
Posts: 593
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Quote:
Originally Posted by HardWeightLoss View Post
Wasn't aware that I couldn't edit my posts
Only for a few minutes, then the button disappears.
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  #8  
Unread 12-17-2017, 09:40 AM
HardWeightLoss HardWeightLoss is offline
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Join Date: Dec 2017
Posts: 37
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Day 4 - December 17th

Weight - Will be checking the scale weekly.

Breakfast - 401 Calories
---------------------------
Dymatize ISO 100, 3.0 Scoops - 318 calories
Semi Skimmed Milk 100ml - 48 calories
Fibre Force - 8 Calories
3 Fish Oil Tablets - 27 calories

Dinner - 604
--------------
1/4 Chicken Breast (Medium) Nandos - 298 calories
1/4 Chicken Breast (Medium) Nandos - 298 calories
Fibre Force - 8 Calories

Result
-------
Calories : 1005
Protein : 183g
Carbs : 17g
Fat: 22g

Notes:
- Increased calories by approx 100 to facilitate more protein in my diet to make sure muscle loss is minimal.
- Tried to use 100 ml of Milk to soften the taste of the shake combined with water, literally didn't do anything for the taste, will most likely be avoiding shakes + milk in general on non lifting days, and substitute with veggies/small amount of chicken in the midday/morning
- Having difficulties going to the bathroom, likely due to lower amounts of fibre in my diet, will try to increase the amount of vegetables with fibre as on non lifting days.
- Peeing like a race horse. But staying very hydrated overall.
- Not having any issues adhering to the strictness of the diet, nor do I feel that tired, this may be attributed to my somewhat sedentary life style.

Exercise -
None, only going to lift 3 times a week, to avoid unpleasant side effects on the diet.



Quote:
Originally Posted by Determinism View Post
Only for a few minutes, then the button disappears.
Ah okay thanks, I was wondering lol.
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  #9  
Unread 12-17-2017, 10:01 AM
Liberty's Avatar
Liberty Liberty is offline
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Join Date: Nov 2011
Posts: 253
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Quote:
Originally Posted by HardWeightLoss View Post
- Having difficulties going to the bathroom, likely due to lower amounts of fibre in my diet, will try to increase the amount of vegetables with fibre as on non lifting days.
I have constant problems with that on RFL, and veggies/fiber don't help me. If you can get Miralax wherever you live, that is a godsend. 1-2x daily as needed.
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  #10  
Unread 12-18-2017, 07:05 AM
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MoEcho MoEcho is offline
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Location: Ontario, Canada
Posts: 204
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*wave* Welcome!
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