BodyRecomposition Support Forums  

Go Back   BodyRecomposition Support Forums > My products > Rapid Fat Loss Handbook
Register FAQ Members List Calendar Search Today's Posts Mark Forums Read

Reply
Thread Tools Display Modes
  #1  
Unread 07-19-2017, 09:33 AM
miriku miriku is offline
Junior Member
 
Join Date: Jul 2017
Posts: 1
Default 24 Days on PSMF - Only lost 6 lbs (Cat 3 Female)

Hi All,

I posted this on reddit the other day, but I wanted to see if anyone else can shine some light into this..

Some backstory - I've been on Keto for more than a year and decided to try PSMF to see if it can jumpstart my weight loss. I've lost a considerable amount of weight with Keto (around 70 lbs). I'm somewhat "active" - I do cardio 3-5x a week, around 30-40 mins a day. I do very little weight lifting because I don't have weights at home.. (no gym membership at the moment).

I'm a Cat 3 Female (Started PSMF at 204 lbs, 5'2" - not sure on the body fat) and I've been doing PSMF for 26 days. I've been strict about this diet because it was an easy transition from Keto. I've only lost about 6 lbs. I'm not sure what I'm doing wrong. I've lost about an inch in my waistline but that's pretty much it. I'm not sure if I'm just not being patient enough or maybe I'm missing something.

Here are my macros:

120p/20c/20f (around 800 cals).

Current TDEE is at 1700 (from ketogains macro calc).

Am I just eating too much fat or protein? The fat includes 2 Capsules of Fish Oil in the morning. I've recently started increasing this to 6 capsules (from what I gather, the brand I'm taking isn't enough). As far as meals go, I've been eating:

Chicken Breast, Tuna, Broccoli, Cabbage & Lettuce.

I use cooking oil spray on my food (maybe that's the culprit?). I had my first "free meal" 2 days ago, after being strict for 24 days because I thought maybe that may help a little.. nothing yet.


I'm pretty frustrated because I feel like after almost a month, I would see more results than just 6 lbs. Although, after my "free meal" I had shot up to 199 - I'm guessing it's water weight.. but yea.

Thanks for your help in advance.
Reply With Quote
  #2  
Unread 07-19-2017, 12:39 PM
lylemcdonald lylemcdonald is offline
Administrator
 
Join Date: Dec 2015
Posts: 910
Default

If you have any sort of menstrual cycle, changes in weekly water weight will throw all of this off.

Only compare week 1 to week 1 or week 2 to week 2, etc.
Reply With Quote
  #3  
Unread 07-27-2017, 09:04 AM
davidjr74's Avatar
davidjr74 davidjr74 is offline
Senior Member
 
Join Date: Oct 2010
Posts: 1,038
Default

Well if your TDEE is 1700 calories a day like you've calculated and you eat around 800 a day, your deficit is roughly 900 calories a day. Over the course of a month this is 27,000 calories burned. Divided by 3500, you got 7.7 pounds. This doesn't take into consideration metabolic slowdown, free meals, re-feed days, overestimation of calorie days, and water weight complications. Sounds about right actually. Keep doing what you're doing and stay the course; you're still making progress.
Reply With Quote
  #4  
Unread 07-27-2017, 02:37 PM
missyaq missyaq is offline
Junior Member
 
Join Date: Jan 2009
Posts: 21
Default

Considering you had already been on Keto for a year you likely didn't have the big water loss to give the larger number that others who start RFL have. I would look at the 6lbs you did lose as a very positive thing. Since you probably lost 6lbs of actual fat! thats more important than losing a couple extra pounds of water weight just because seeing a larger number feels better.
Reply With Quote
  #5  
Unread 07-27-2017, 05:51 PM
JDPbrah's Avatar
JDPbrah JDPbrah is offline
Senior Member
 
Join Date: Mar 2017
Posts: 120
Default

Congrats on your loss! As some have said it sounds like things are actually going well. I don't have a lot to add except I found great psychological relief when I started using calipers and using the tape measure on multiple sites.
That scale is so deceiving and really wouldn't it be great for your bodyfat to go down and have the scale only budge a few pounds. It would mean that you likely maintained lean body mass which helps visually and is physically more healthy. It would mean your really doing things right.

I would only use the scale to help calculate bodyfat percentage otherwise it hardly tells you what actually is going on.

Anyways keep the course, sounds like all is well here.
__________________
http://forums.lylemcdonald.com/showthread.php?t=33258

"No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable."
Socrates
Reply With Quote
  #6  
Unread 09-11-2017, 06:25 AM
eraser51 eraser51 is offline
Junior Member
 
Join Date: Apr 2015
Posts: 23
Default

wanted to join in
have the same problem.

did keto (1 year) and lost now nearly nothing except water weight on only protein diet.... its quite stubborn... dont know why

do you guys recommend refeed or normal meals with cat 3?

what else can I do?

how much does cortisol support water in the body (keeping it in)??
Reply With Quote
  #7  
Unread 09-11-2017, 07:27 AM
vinilzord vinilzord is offline
Senior Member
 
Join Date: Dec 2016
Posts: 114
Default

Quote:
Originally Posted by eraser51 View Post
wanted to join in
have the same problem.

did keto (1 year) and lost now nearly nothing except water weight on only protein diet.... its quite stubborn... dont know why

do you guys recommend refeed or normal meals with cat 3?

what else can I do?

how much does cortisol support water in the body (keeping it in)??

Cat 3 IIRC can have 2 free meals per week because you guys have to diet for a longer time until a maint break is necessary. No refeeds though.

Also, it's a good idea to drink 3-4 liters of water per day to prevent too much water retention.
Reply With Quote
  #8  
Unread 09-11-2017, 07:29 AM
eraser51 eraser51 is offline
Junior Member
 
Join Date: Apr 2015
Posts: 23
Default

I am drinking more than enough
can it still be water weight through cortisol?

I am tracking metriciously :/
dont know why/what the problem is


also working out (of course) 4x a wekk for 1 1/2 hour!
Reply With Quote
  #9  
Unread 09-11-2017, 08:12 AM
Determinism Determinism is offline
Senior Member
 
Join Date: Nov 2016
Posts: 480
Default

Quote:
Originally Posted by eraser51 View Post
I am drinking more than enough
can it still be water weight through cortisol?

I am tracking metriciously :/
dont know why/what the problem is


also working out (of course) 4x a wekk for 1 1/2 hour!
I you track everything and you're 100% sure you're in a deficit (calculations are frequently off), then there's nothing to worry about. You WILL lose weight.
Reply With Quote
  #10  
Unread 09-12-2017, 10:56 AM
John Wayne Davids John Wayne Davids is offline
Junior Member
 
Join Date: Sep 2017
Posts: 13
Thumbs up

Quote:
Originally Posted by eraser51 View Post
I am drinking more than enough
can it still be water weight through cortisol?

I am tracking metriciously :/
dont know why/what the problem is


also working out (of course) 4x a wekk for 1 1/2 hour!
Am I correct in understanding you did 1 year of ketogenic dieting then started PSMF? Did you take a diet break inbetween? You also don't mention how long you have been doing PSMF for, which is quite relevant to the conversation. Perhaps your body wants a break?

Assuming it doesn't need a break, you might want to carefully check your daily food intake with someone on this forum. I also think you would benefit from buying the Rapid Fat Loss Handbook if you haven't and setting your diet up as recommended.

In the book, Lyle mentions that 3 full body workouts can be done to maintain muscle per week and that light cardio should be kept at a minimum of less than 40 minutes per session. If you are working harder than recommended in the gym (the book clarifies this) and are doing large amounts of cardio on top of an active lifestyle then this might be an issue.

Personally, I've found that fat loss happens if the diet is well set up and adhered to and an overfocus on weight lost on the scale can be bad for a person's adherance and mental health. Also, if you really have been patient (given it a month) then a return to maintance for 2-3 weeks might be extremely helpful as long as you are eating carbs again.

Good luck and remember: Weight loss is something that is happening right now as you read. If you did the set up properly, everything follows from there.
Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -6. The time now is 06:23 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.