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Unread 04-05-2008, 08:10 PM
jwwpua jwwpua is offline
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Join Date: Apr 2008
Posts: 88
Smile PSMF Progress (23/male/5'-8"/169/14.5%)

I'm 23, male, 5'-8", and starting at 169 lbs with roughly 14.5% BF. I'm measuring my BF with Slim Guide Calipers, although I believe my BF is closer to 16%. I'm using a 4-point skin fold test using Abdomen, Suprailiac, Triceps, and Thigh.

My goal is to be 8% this summer, possibly lower. From there, I'll do a slow and clean bulk with UD2.0 until I reach my goal of 170 lbs @ 8% body fat (but will cut if I go over 12% and start over at 8%). I've been 180 before at 15.5% BF and 170 @ 11%.

I started PSMF on Monday, 3-31-08. I weighed in at 169 lbs, and then my scale broke later that day ... I ordered a new one that will hopefully be fairly close in accuracy. It should arrive Day 9 for a weight update.

I'm going to lift weights 2 times per week and eat 230-290g protein / day. Calories will be about 1200 / day. Depending on progress, this could be adjusted. I'm probably not going to post a breakdown of foods/protein/calories each day because it'll be the same each day (I'll note if it was off a certain day). I won't have any cheat meals, only a refeed (length undecided) after 10-14 days. I'll be taking 10g fish oil daily and taking EC stack (75/600mg daily).

To reach 8% BF from here, I need to lose ~12 pounds of fat. If I somehow maintain my LBM, I'll be ~157 lbs. From there I would have to slowly pack on 13 pounds of LBM while keeping fat gain to a minimum. This should be fun and interesting

Quote:
Fat to lose:
Day 1 (3/31/08) - ~12 pounds
Day 6 (4/5/08) - ~10 pounds
Day 8 (4/7/08) - ~8.5 pounds
Quote:
Day 1
-----
Weight: 169
BF: 14.58%
LBM: 144.4
Fat: 24.6

Suprailiac: 15
Abdomen: 18
Thigh: 25
Triceps: 6

No EC stack.
Quote:
Day 2
-----
Weight: scale broken

1st workout, took 5g carbs before it. Felt fine.
No EC stack.
Quote:
Day 3
-----
Weight: scale broken

1 dose EC stack 12.5/100mg. I was somewhat jittery and warm, very alert for 3-4 hours. Very suppressed appetite.
Quote:
Day 4
-----
Weight: scale broken

2nd workout. I forgot carbs before and felt awful (dizzy, light-headed). I ate 23g carbs after and felt great. I will spread out my 2 workouts from now on.
2 dose EC stack 12.5/100mg. Less jittery and warm than yesterday, still alert for duration. Appetite still suppressed.
Quote:
Day 5
-----
Weight: scale broken

3 dose EC stack 12.5/100mg. No jittery feeling today, still felt alert. Appetite supressed.
Quote:
Day 6
-----
Weight: scale broken

3 dose EC stack 25/200mg. Slight jittery feeling. I helped my sister move into her new house so that helped, although I was dizzy from lack of carbs.
Quote:
Day 7
-----
Weight: scale broken

3 dose EC stack 25/200mg. After getting in bed, I was unable to sleep for most of the night. I'll take my EC earlier from now on.
Quote:
Day 8
-----
Weight: 162.8 (-6.2)
BF: 12.83% (-1.75%)
LBM: 141.9 (-2.5)
Fat: 20.9 (-3.7)

Suprailiac: 12.5 (-2.5)
Abdomen: 16.5 (-1.5)
Thigh: 21.5 (-3.5)
Triceps: 6

Last edited by jwwpua : 04-07-2008 at 11:52 AM.
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  #2  
Unread 04-07-2008, 03:21 PM
jwwpua jwwpua is offline
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Join Date: Apr 2008
Posts: 88
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Day 8
-----
Weight: 162.8 (-6.2)
BF: 12.83% (-1.75%)
LBM: 141.9 (-2.5)
Fat: 20.9 (-3.7)

Suprailiac: 12.5 (-2.5)
Abdomen: 16.5 (-1.5)
Thigh: 21.5 (-3.5)
Triceps: 6
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