14 day PSMF log round 2

jmorrison · 10-11-2009, 07:21 PM

I will take it a little easier on the weight tonight on your second workout. I will follow his diet recommendations, although other than the sodium intake, they matched pretty well. He just says to ignore salt, as a novice manipulating it will probably just mess it up.

I will link that thread in case anyone reading this log is interested.

http://www.ironmagazineforums.com/di...ion-built.html (Odd question for Built)

danzik17 · 10-11-2009, 09:03 PM

Quote:

Originally Posted by Built

Avoid training so hard you get DOMS. This is just to deplete glycogen, nothing more. You get DOMS it will interfere with reglycogenation.

Follow Thibaudeau's recommendations for this, use mine for the depletion workouts but use his for water, meals and timing. If there's a conflict between what I said and what he said, use his.

Isn't the DOMS just a result of the volume of training which you aren't used to? I remember getting real nasty DOMS the first few times I did Lyle's depletion workouts but that quickly subsided.

jmorrison · 10-11-2009, 09:10 PM

I'm not sure, but it seems likely. I was using baby weights really, but I am used to the 5x5, and 3x8 rep range. 3x20 was pretty intense even with using the little ones!

My calves are stiffening up on me too right now. Getting sore all over. Didn't realize I hit it that hard. Whoops.

jmorrison · 10-12-2009, 06:42 PM

****Final Results****

01-Oct-09: / 12-Oct-09

Weight: 218 / 208.8
Waist: 35.75 / 35.0
Neck: 18.25 / 18.25
BF%: 13-15% / 13-14%

A whole pound off the scale. I guess I finally "whooshed".

This is the last day on the scale. I have started doing a slight carb up for my trip home wed morning, so I will probably be heavier in the morning as my glycogen replenishes. So, I started at 218, and ended 208. I won't say it was a 10 pound loss though, because at least 3-4 of it was water, so I will say a 6lb actual fat loss over the 2 weeks. I did not lose any size off of my arms/chest/neck, and it appears that I retained all of my muscle. My waist measurment is 35 even today, so that is an exact 3/4 inch off my waist in 12 days. Pretty damned stoked about that.

My bodyfat has definately been reduced. I do not have calipers, but a tape test shows a reduction of about 1%. That is pretty good, and accurate enough for me. I don't really care what the numbers are anyway, just what I look like with my shirt off.

Overall I would say that this diet has been a success, although it is extremely hard to follow. When you start fantasizing about crackers, there is something wrong. I seriously had a dream about a waffle.

The ECA and T-911 certainly help with motivation and energy, both of which can run very low on this type of diet. With ECA possibly being anti-catabolic, and with the possibly higher levels of natural test from the T-911, these may have contributed to the muscle staying power.

If you try this diet, stick to it for satiety and hunger control. If you stick with lean meats and almost pure protein, it is only mildly uncomfortable. If you go slightly over on your carbs...watch out. So hungry it is almost painful after that.

Breakfast: 2 Chicken Breasts
260 cals, 0 carbs, 54g protein

Break: 6 slices turkey bologna
210 cals, 6g carbs, 24g protein

Lunch: 2 Chicken Breasts
260 cals, 0 carbs, 54g protein

Break: 1 Chicken Breast
130 cals, 0 carbs, 27g protein

Afterworkout dinner: Eggbeater omelet with diced ham
115cals, 2g carbs, 25g protein

Totals: 975cals, 8g carbs, 184g protein

Upped my dosage of T-911 to 3 tabs per day.

Did Builts depletion workout #2. I went a little lighter on the weights, and am not quite as sore today. Except my calves. I feel like an angry midget has been chasing me with a bat. They hurt BAD. Getting out of my bunk this morning was an effort.

While home this time, I will attempt 2 days of IF per week, to help keep me at maintenance, and keep my weight somewhat level. When I get back to work I will assess where to go from there.

I will still update the next day and a half for Built for the water/carb manipulation, but the diet itself is over for this round.

Thank you for reading the log, and for all the support.

jmorrison · 10-13-2009, 06:35 PM

Did Built's tension workout last night. The pumps were amazing! After doing lat pulldowns, my arms were so swollen I could barely straighten them out. Veins popping out everywhere.

I went to eat after my shower and a buddy was in there. He called me a "fake-ass conan". This pleased me. I think I will spare him when my plans for world domination come to fruition.

I probably won't post in the morning, and I am out on a chopper first thing in the AM, so see you guys in a couple weeks!

10-11-2009, 07:21 PM	#31
jmorrison Registered User Join Date: Mar 2009 Location: Alabama Posts: 325	I will take it a little easier on the weight tonight on your second workout. I will follow his diet recommendations, although other than the sodium intake, they matched pretty well. He just says to ignore salt, as a novice manipulating it will probably just mess it up. I will link that thread in case anyone reading this log is interested. http://www.ironmagazineforums.com/di...ion-built.html (Odd question for Built) You should bang this chick like a mountain gorilla ~ ROID Last edited by jmorrison : 10-11-2009 at 07:29 PM.

10-11-2009, 09:10 PM	#33
jmorrison Registered User Join Date: Mar 2009 Location: Alabama Posts: 325	I'm not sure, but it seems likely. I was using baby weights really, but I am used to the 5x5, and 3x8 rep range. 3x20 was pretty intense even with using the little ones! My calves are stiffening up on me too right now. Getting sore all over. Didn't realize I hit it that hard. Whoops. You should bang this chick like a mountain gorilla ~ ROID

10-12-2009, 06:42 PM	#34
jmorrison Registered User Join Date: Mar 2009 Location: Alabama Posts: 325	**Final Results** 01-Oct-09: / 12-Oct-09 Weight: 218 / 208.8 Waist: 35.75 / 35.0 Neck: 18.25 / 18.25 BF%: 13-15% / 13-14% A whole pound off the scale. I guess I finally "whooshed". This is the last day on the scale. I have started doing a slight carb up for my trip home wed morning, so I will probably be heavier in the morning as my glycogen replenishes. So, I started at 218, and ended 208. I won't say it was a 10 pound loss though, because at least 3-4 of it was water, so I will say a 6lb actual fat loss over the 2 weeks. I did not lose any size off of my arms/chest/neck, and it appears that I retained all of my muscle. My waist measurment is 35 even today, so that is an exact 3/4 inch off my waist in 12 days. Pretty damned stoked about that. My bodyfat has definately been reduced. I do not have calipers, but a tape test shows a reduction of about 1%. That is pretty good, and accurate enough for me. I don't really care what the numbers are anyway, just what I look like with my shirt off. Overall I would say that this diet has been a success, although it is extremely hard to follow. When you start fantasizing about crackers, there is something wrong. I seriously had a dream about a waffle. The ECA and T-911 certainly help with motivation and energy, both of which can run very low on this type of diet. With ECA possibly being anti-catabolic, and with the possibly higher levels of natural test from the T-911, these may have contributed to the muscle staying power. If you try this diet, stick to it for satiety and hunger control. If you stick with lean meats and almost pure protein, it is only mildly uncomfortable. If you go slightly over on your carbs...watch out. So hungry it is almost painful after that. Breakfast: 2 Chicken Breasts 260 cals, 0 carbs, 54g protein Break: 6 slices turkey bologna 210 cals, 6g carbs, 24g protein Lunch: 2 Chicken Breasts 260 cals, 0 carbs, 54g protein Break: 1 Chicken Breast 130 cals, 0 carbs, 27g protein Afterworkout dinner: Eggbeater omelet with diced ham 115cals, 2g carbs, 25g protein Totals: 975cals, 8g carbs, 184g protein Upped my dosage of T-911 to 3 tabs per day. Did Builts depletion workout #2. I went a little lighter on the weights, and am not quite as sore today. Except my calves. I feel like an angry midget has been chasing me with a bat. They hurt BAD. Getting out of my bunk this morning was an effort. While home this time, I will attempt 2 days of IF per week, to help keep me at maintenance, and keep my weight somewhat level. When I get back to work I will assess where to go from there. I will still update the next day and a half for Built for the water/carb manipulation, but the diet itself is over for this round. Thank you for reading the log, and for all the support. You should bang this chick like a mountain gorilla ~ ROID Last edited by jmorrison : 10-12-2009 at 06:48 PM.

10-13-2009, 06:35 PM	#35
jmorrison Registered User Join Date: Mar 2009 Location: Alabama Posts: 325	Did Built's tension workout last night. The pumps were amazing! After doing lat pulldowns, my arms were so swollen I could barely straighten them out. Veins popping out everywhere. I went to eat after my shower and a buddy was in there. He called me a "fake-ass conan". This pleased me. I think I will spare him when my plans for world domination come to fruition. I probably won't post in the morning, and I am out on a chopper first thing in the AM, so see you guys in a couple weeks! You should bang this chick like a mountain gorilla ~ ROID

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