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  #1  
Unread 03-19-2017, 11:58 AM
Thesculpturer Thesculpturer is offline
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Default 6 week PSMF 19y cat 2 Male

Hi
Day 0
I'm starting a 6 week PSMF
I'm 19y M 75kg, 180cm with a bf of around 20-22%, skinnyfat
Goal is to complete 6 week of PSMF.
I will be supplementing with multivitamin, 2g combined Epa/dha

Aiming for 165g protein per day. Food will consist mostly of chicken, broc, tuna, salad and sugarfree ketchup.

I will workout 3x per week FBW 3sets each time per bodypart.

I'm going to skip refeed most likely since I work 1-2 times per week (physical job) duribg these days I bump up my calories each hour worked and can then fit in some treats.

I will upload daily with short log and picture. This picture is 6days ago.

I know many people make PSMF logs and go MIA short thereafter, it will be a challenge but I will see through it.
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  #2  
Unread 03-19-2017, 12:29 PM
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david david is offline
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"skinnyfat"

You really think a modified fast for fat loss is your best strategy?

Maybe build some muscle? At your age, build lots of muscle?
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  #3  
Unread 03-19-2017, 04:15 PM
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bstrong bstrong is offline
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Agreed. Judging from your picture, you should concentrate on building muscle mass, not losing fat. Just my $0.02, ignore as you will...
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  #4  
Unread 03-19-2017, 04:45 PM
Neilnacarter Neilnacarter is offline
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x 3 - wouldn't even say that your are 20-22% BF maybe leaner.

Got on the weights and get eating. You will find that you maybe be able to build muscle and loose fat as you are a newbie,.
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  #5  
Unread 03-20-2017, 02:43 AM
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tellurium tellurium is offline
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Quote:
Originally Posted by Neilnacarter View Post
x 3 - wouldn't even say that your are 20-22% BF maybe leaner.
This. You are not 20% bodyfat. You just have little LBM. Eat and lift some weights.
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  #6  
Unread 03-22-2017, 09:37 AM
Thesculpturer Thesculpturer is offline
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Thx guys I understand your point. But personally I will feel better if I am cut down (low bf) and skinny than slightly muscular but higher bf.

I just came home from holidays today. First day will be tomorrow and log will be up day after tomorrow.
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  #7  
Unread 03-23-2017, 11:32 PM
Thesculpturer Thesculpturer is offline
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Day 1
Weight 76,6kg

Calories 948
Protein 153g
Carbohydrates 20g
Fats 22g

Meals were divided into 3.
Tuna cucumber, sugarfree ketchup
Chicken, broc, ketchup
Chicken ketchup

Notes Fairly easy, moderate struggle in the night cause I had trouble sleeping.
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  #8  
Unread 03-24-2017, 05:11 PM
Thesculpturer Thesculpturer is offline
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Day 2
Weight 76,0kg

Calories 960
Protein 146
Carbohydrates 18
Fats 26

Workout
Squat 85kg x 6, 6
Bench 75kgx 6, 6
Pull upx 8, 8
Standing OHP 45kg x 6, 6

Meals
Chicken broc
Sugarfree ketchu
Whey protein

Notes
abit heavy in the head, but I heard it should go over in a few days once body goes into ketosis. Hunger is manageable, abit mental fog though which I hope receeds soon.
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File Type: jpg Screenshot_20170325-000427.jpg (7.1 KB, 7 views)

Last edited by Thesculpturer : 03-24-2017 at 05:38 PM.
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  #9  
Unread 03-25-2017, 07:10 AM
LightCrow LightCrow is offline
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Do what you will with this advice, but I've been exactly where you were at about 10 years ago in my early 20s. I was skinny with just a tiny amount of fat I thought I needed to lose first before I started bulking. I even did RFL, too. I stuck it out for a month (should have done less because I was cat 1). I wound up losing some fat, but tanking my hormones and energy. The 7-10 lbs of fat I lost all came right back in a few months of bulking because 12-14% tends to be my set point. I RFLed and then bulked again for a few months, spinning my wheels in the process. Until I said screw it I just want to look like I lift and don't care about the fat right now. I got the muscles and fat I was easily able to cut off a few years later.

BTW you're not 20% that is 10-12% or so, you just don't have developed ab muscles to see it. Follow cat 1 rules at least even if you won't listen to all of our advice.
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  #10  
Unread 03-25-2017, 01:10 PM
Thesculpturer Thesculpturer is offline
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Day 3
Weight 74,3kg

Calories 2727
Protein 139
Carbohydrates 353
Fats 76



Meals
Chicken
broc
Bagels
Bread
Tuna
Cucumber
Chocolate cake
Margarine

Notes
Today I worked for 7 hours pretty physical job. I was suppose to bump my calories up for each worked hour but I went overboard. I eyeballed the serving sizes and overestimated the tracking purposely. Probably at it's worst I'm at maintenance today.

Maybe you're right and I shouldn't cut. But I'd rather and I'm willing to be superskinny at 63-65kg at 10-12% and set up myself for a long lean bulk.

Maybe it's not optimal in theory in terms of muscle building and body comp but I'll be in a happier place mentally.

I would doubt I'm anywhere near sub 15%. If you look at guys at my height and same weight with visible sixpack you'd see they are significantly larger.
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Last edited by Thesculpturer : 03-25-2017 at 01:14 PM.
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