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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
Default

Welcome and good luck!
__________________
My log: All I Want For Christmas is RFL By The Book
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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 12-29-2017, 12:19 PM
Twitchy Twitchy is offline
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Join Date: Jul 2017
Posts: 78
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Quote:
Originally Posted by HardWeightLoss View Post
Taking other supplements but fish oil is the only one that has calories in it so I don't bother "tracking them".
If you don mind me asking, what other supplements do you take?
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  #9  
Unread 12-29-2017, 05:02 PM
HardWeightLoss HardWeightLoss is offline
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Join Date: Dec 2017
Posts: 37
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Quote:
Originally Posted by Twitchy View Post
If you don mind me asking, what other supplements do you take?
- Multi Vitamin
- Apple Cider Vinger
- Magnesium
- Potassium
- Calcium

and the occasional BCAA tablets if I didn't hit near enough to my protein goal for that day.

Honestly, just basic things to maintain electrolyte balance and general well being. I take mag/pota/cal along with the multi vitamin as they are usually found in low quantities within multi vitamin tablets.

I take ACV for it's health benefits and for it's ability to help reduce loss of potassium in the body.
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  #10  
Unread 12-30-2017, 08:14 AM
HardWeightLoss HardWeightLoss is offline
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Join Date: Dec 2017
Posts: 37
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Day 17 - December 30th

Starting Weight - 122.3kg
Current Weight - 118.8kg

NEXT WEIGH IN on the 3rd January

Breakfast - 465 Calories
---------------------------
Dymatize ISO 100, 3.0 Scoops - 318 calories
Romaine Lettuce 150g - 21 calories
Semi Skimmed Milk 60 ml - 29 calories
3 Fish Oil Tablets - 27 calories

Dinner - 638 Calories
--------------
3 Fish Oil Tablets - 27 calories
Garlic 10g - 15 calories
Lemon 50g - 16 calories
Chicken Breast Fillets 500g - 580 calories

Result
-------
Calories : 1103
Protein : 189g
Carbs : 14g
Fat: 24g

Notes:
- Really not feeling the toll of the diet, so I am contemplating going for the 45 day mark before going for a lower deficit with more activity, instead of only 30 days, guess time will tell!

Exercise
- 45 minutes of weight lifting.
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