Sub 10% by April

**Built** · 02-22-2009, 02:50 AM

Quote:

Originally Posted by danzik17

Day 6
----------

Weigh-in: 166 and change (forget the decimal)

What's with the weight gain you might wonder? Let's just say later in the day a few pounds of veggies and steak finished working their way through

The janitor at my work really must hate me.

The unthinkable also happened today. I wasn't.....hungry. 1424 calories per day and I wasn't hungry. For anyone reading this, this is why you cannot judge your needs on hunger alone. Amazing what you can adapt to given a few days.

Isn't that nuts?

God bless the satiety ketosis and protein bring.

danzik17 · 02-23-2009, 01:09 AM

Day 8
-----------

Weigh-in: 162.8

Nothing really to report. Got extremely tired after kart racing like I normally do on Sundays, but that may have been because I did almost 2 hours straight (100+ laps).

katt · 02-23-2009, 06:31 AM

Hey D - we are starting our first day of 12 of the PSMF diet as well. As you taking the supps as in the book? 10 fish oils, potassium, calcium, magnesium and multi-vit?

I'm actually excited to start it, but unsure how I'm going to react to such a small workout every third day.

You doing any cardio?

danzik17 · 02-23-2009, 08:19 AM

Quote:

Originally Posted by katt

Hey D - we are starting our first day of 12 of the PSMF diet as well. As you taking the supps as in the book? 10 fish oils, potassium, calcium, magnesium and multi-vit?

I'm actually excited to start it, but unsure how I'm going to react to such a small workout every third day.

You doing any cardio?

Actually no supplements at all. I know about them though. I try to compensate for fish oil by taking ground flax since I have a reaction to fish oil.

Absolutely no cardio at all is being done. Hell I don't do cardio even on a normal diet

**Built** · 02-23-2009, 01:33 PM

Quote:

Originally Posted by katt

Hey D - we are starting our first day of 12 of the PSMF diet as well. As you taking the supps as in the book? 10 fish oils, potassium, calcium, magnesium and multi-vit?

I'm actually excited to start it, but unsure how I'm going to react to such a small workout every third day.

You doing any cardio?

What do you mean by "react", katt?

katt · 02-23-2009, 01:36 PM

probably not the correct wording Built.. but I was just wondering how the decreased workout would feel, because we are so used to doing alot more sets. But after this morning, I believe it will be just fine

**Built** · 02-23-2009, 01:45 PM

It should feel pretty easy. You're hardly eating anything; it's important to not wear yourself out.

Of course, cutting workouts shouldn't feel horrible in general, other than depletion workouts.

For supps, this is what I took on PSMF:
1g potassium, 1g calcium, 500mg magnesium, 10g fish oil, Multi, also 1g vitamin C

katt · 02-23-2009, 01:49 PM

Quote:

Originally Posted by Built

It should feel pretty easy. You're hardly eating anything; it's important to not wear yourself out.

Of course, cutting workouts shouldn't feel horrible in general, other than depletion workouts.

For supps, this is what I took on PSMF:
1g potassium, 1g calcium, 500mg magnesium, 10g fish oil, Multi, also 1g vitamin C

Yeah, that's what I'm taking as well.... except for the Vit C

**Built** · 02-23-2009, 02:28 PM

Get the vitamin C - it's cheap.

danzik17 · 02-23-2009, 02:41 PM

Quote:

Originally Posted by Built

Get the vitamin C - it's cheap.

Couple of quick questions then - are the supps something I should be concerned about? Only have a few days left but I can always run out to CVS and pick them up.

Also, what is the purpose of the tension workout before the refeed? At that point I would imagine that glycogen has been entirely depleted. Wouldn't it be more beneficial to do that on Saturday after the first day of refeeding is done and have an incredible power workout?

**Built** · 02-23-2009, 03:29 PM

It'll set you up for the carb load. GLUT4 translocation, for one, and also to deplete any trace of glycogen - you WILL still have SOME.

Get the supps.

danzik17 · 02-23-2009, 11:44 PM

Day 9
----------

Weigh-in: 163 something

Shitty day today, not really diet related though. I don't know what the hell I did but either by racing or sleeping on my arm weird I actually hurt my shoulder. Hurts like a bitch to raise it, I hope it heals up enough tonight so it doesn't affect my workout.

Oh and for the record, don't make the mistake of picking up magnesium in powder form. Oh my god I almost threw up when I tried to down that...knew there was a reason I didn't touch the stuff after buying it like 6 months ago. Will pickup pills tomorrow.

**Merkaba** · 02-24-2009, 12:33 AM

Danzik what kind of racing?

And send that mag to me I can stomach anything besides beef liver. It can't be much worse than epsom salts.

danzik17 · 02-25-2009, 01:19 AM

Quote:

Originally Posted by Merkaba

Danzik what kind of racing?

And send that mag to me I can stomach anything besides beef liver. It can't be much worse than epsom salts.

Go-Kart racing - there is a huge indoor complex about 30m from me that I go to constantly. Routinely do 100-200+ laps in a single day. That's why I doubt it was the racing that hurt my shoulder since I'm so used to it, I more suspect that I just slept on it weird. It's almost completely healed already so it was nothing to worry about.

If you actually want it I'll sent it over if you toss me shipping costs. I'm not planning on mixing my own supps and there's no way I can stomach this in powder form.

danzik17 · 02-25-2009, 01:24 AM

Day 10
---------
Weigh-in: 163.2lbs

Weight loss seems to be slowing down (actual weigh is like 162 something....dumped off some uh "used" steak later in the day). I will say that I am leaner at this point than I ever have been.....ever. No matter where I end up after this cut I'm plenty satisfied. Maybe I won't be so afraid to bulk this winter now that I know I can cut back to where I am now if I want to.

Luckily that hurt shoulder I had only would affect pushing movements which weren't in tonights workouts - didn't bother me at all in pulling.

Workout
------------
Squats: 155lbs 1x5, 165lbs 2x5
Pullups: 5x7
DB Rows: 1x5 60lbs, 2x5 65lbs

**Built** · 02-25-2009, 01:46 AM

danzik17 · 02-26-2009, 12:32 AM

Quote:

Originally Posted by Built

Pix!

Patience

I have a couple from before/early in the PSMF. I'll post those along with a couple from tomorrow night (pre-refeed) and probably Saturday morning (post-1st day refeed).

danzik17 · 02-26-2009, 12:34 AM

Day 11
------------
Weigh-in: 163.2

Seems my fat loss has pretty much ended at this point. Maybe lose slightly more tomorrow, but I expect this to pretty much be where I end the PSMF before the refeeds.

I'll definitely be incorporating this into my yearly cuts, it was amazingly effective though tough to follow at times.

danzik17 · 02-26-2009, 07:48 PM

As Promised
-------------------

Early in the PSMF:

Day 12 of PSMF (last low cal day):

danzik17 · 02-26-2009, 07:49 PM

Yes, I'm a pale motherfucker. I need sun.

**Built** · 02-26-2009, 07:51 PM

Nice work - you are visibly leaner.

danzik17 · 02-26-2009, 08:17 PM

Tks - plan after the refeeds is to relax at maintenance for a week (or 2....I'm ahead of schedule now).

After that I think I'll give UD 2.0 a try to see if I can drop off the last 2-3lbs.

The only bad thing is the stretch marks from when I was obese just get more obvious the leaner I get. I can always get those taken care of though.

**Built** · 02-26-2009, 09:38 PM

How do you get rid of stretch marks? Laser?

FishOrCutBait · 02-26-2009, 10:19 PM

Quote:

Originally Posted by Built

How do you get rid of stretch marks? Laser?

shotgun

ALSO

nice man! looking a lot leaner around your serratus!

danzik17 · 02-27-2009, 05:43 AM

Quote:

Originally Posted by Built

How do you get rid of stretch marks? Laser?

There are treatments for it, but they're expensive and I won't even consider them until I do something to hit 5% or less BF so that I am 100% positive that it's not just excess body fat (Stretch marks + "loose skin").

A more likely path is that if it's not excessive (which it doesn't seem to be) I'll just try to fill out the extra space this winter with muscle.

**Built** · 02-27-2009, 09:38 AM

What are the treatments?

danzik17 · 02-27-2009, 06:30 PM

Quote:

Originally Posted by Built

What are the treatments?

Dermatologists can do things like surface abrasion to reduce the appearance of them. More extreme cases can go to surgery. I'd like to avoid both and will try to fill in with muscle before even considering either.

And holy shit this refeed is damned hard. So much food left to put down.

danzik17 · 02-27-2009, 09:53 PM

I'm trying hard as hell but there is no way I'm going to hit the calorie target for this refeed (should have done Built's "small" one).

It's 11PM, I feel stuffed to bursting and I still theoretically have 16 egg whites, 2 sweet potatoes, and 2.5 cups of oats to go. Not a chance.

I can starve myself silly apparently, but there is only so much volume I can jam in my stomach

**Built** · 02-27-2009, 10:59 PM

These need to be low fibre carbs. White rice. White flour. White bread, regular pasta, dextrose...

danzik17 · 02-28-2009, 12:37 AM

Yup. I learned that one the hard way. Most of my carbs came from oats, bagels, and bread.

I'm considering picking up some *gasp* cereal for breakfast tomorrow, but we'll see.

Weighed myself just for fun - clocking in at +7lbs or so. Looking forward to seeing how my power workout goes tomorrow, should have tons of energy is all goes right.

02-23-2009, 01:09 AM	#32
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,072	Day 8 ----------- Weigh-in: 162.8 Nothing really to report. Got extremely tired after kart racing like I normally do on Sundays, but that may have been because I did almost 2 hours straight (100+ laps). Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

02-23-2009, 01:45 PM	#37
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	It should feel pretty easy. You're hardly eating anything; it's important to not wear yourself out. Of course, cutting workouts shouldn't feel horrible in general, other than depletion workouts. For supps, this is what I took on PSMF: 1g potassium, 1g calcium, 500mg magnesium, 10g fish oil, Multi, also 1g vitamin C Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

02-23-2009, 02:28 PM	#39
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	Get the vitamin C - it's cheap. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

02-23-2009, 03:29 PM	#41
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	It'll set you up for the carb load. GLUT4 translocation, for one, and also to deplete any trace of glycogen - you WILL still have SOME. Get the supps. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

02-23-2009, 11:44 PM	#42
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,072	Day 9 ---------- Weigh-in: 163 something Shitty day today, not really diet related though. I don't know what the hell I did but either by racing or sleeping on my arm weird I actually hurt my shoulder. Hurts like a bitch to raise it, I hope it heals up enough tonight so it doesn't affect my workout. Oh and for the record, don't make the mistake of picking up magnesium in powder form. Oh my god I almost threw up when I tried to down that...knew there was a reason I didn't touch the stuff after buying it like 6 months ago. Will pickup pills tomorrow. Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

02-23-2009, 06:31 AM	#33
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	Hey D - we are starting our first day of 12 of the PSMF diet as well. As you taking the supps as in the book? 10 fish oils, potassium, calcium, magnesium and multi-vit? I'm actually excited to start it, but unsure how I'm going to react to such a small workout every third day. You doing any cardio?

02-23-2009, 01:36 PM	#36
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	probably not the correct wording Built.. but I was just wondering how the decreased workout would feel, because we are so used to doing alot more sets. But after this morning, I believe it will be just fine

02-24-2009, 12:33 AM	#43
Merkaba "King of Cheat Meals" Moderator Join Date: Jan 2008 Location: sc Posts: 1,625	Danzik what kind of racing? And send that mag to me I can stomach anything besides beef liver. It can't be much worse than epsom salts. Ban 2 1/2 's !!!!!! -------------------------------------------- Some Pics. All Natural

02-25-2009, 01:24 AM	#45
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,072	Day 10 --------- Weigh-in: 163.2lbs Weight loss seems to be slowing down (actual weigh is like 162 something....dumped off some uh "used" steak later in the day). I will say that I am leaner at this point than I ever have been.....ever. No matter where I end up after this cut I'm plenty satisfied. Maybe I won't be so afraid to bulk this winter now that I know I can cut back to where I am now if I want to. Luckily that hurt shoulder I had only would affect pushing movements which weren't in tonights workouts - didn't bother me at all in pulling. Workout ------------ Squats: 155lbs 1x5, 165lbs 2x5 Pullups: 5x7 DB Rows: 1x5 60lbs, 2x5 65lbs Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

02-25-2009, 01:46 AM	#46
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	Pix! Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

02-26-2009, 12:34 AM	#48
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,072	Day 11 ------------ Weigh-in: 163.2 Seems my fat loss has pretty much ended at this point. Maybe lose slightly more tomorrow, but I expect this to pretty much be where I end the PSMF before the refeeds. I'll definitely be incorporating this into my yearly cuts, it was amazingly effective though tough to follow at times. Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

02-26-2009, 07:48 PM	#49
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,072	As Promised ------------------- Early in the PSMF: Day 12 of PSMF (last low cal day): Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

02-26-2009, 07:49 PM	#50
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,072	Yes, I'm a pale motherfucker. I need sun. Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

02-26-2009, 07:51 PM	#51
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	Nice work - you are visibly leaner. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

02-26-2009, 08:17 PM	#52
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,072	Tks - plan after the refeeds is to relax at maintenance for a week (or 2....I'm ahead of schedule now). After that I think I'll give UD 2.0 a try to see if I can drop off the last 2-3lbs. The only bad thing is the stretch marks from when I was obese just get more obvious the leaner I get. I can always get those taken care of though. Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

02-26-2009, 09:38 PM	#53
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	How do you get rid of stretch marks? Laser? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

02-27-2009, 09:38 AM	#56
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	What are the treatments? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

02-27-2009, 09:53 PM	#58
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,072	I'm trying hard as hell but there is no way I'm going to hit the calorie target for this refeed (should have done Built's "small" one). It's 11PM, I feel stuffed to bursting and I still theoretically have 16 egg whites, 2 sweet potatoes, and 2.5 cups of oats to go. Not a chance. I can starve myself silly apparently, but there is only so much volume I can jam in my stomach Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

02-27-2009, 10:59 PM	#59
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	These need to be low fibre carbs. White rice. White flour. White bread, regular pasta, dextrose... Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

02-28-2009, 12:37 AM	#60
danzik17 Gender: MALE Elite Member Join Date: Oct 2005 Location: Connecticut Posts: 3,072	Yup. I learned that one the hard way. Most of my carbs came from oats, bagels, and bread. I'm considering picking up some gasp cereal for breakfast tomorrow, but we'll see. Weighed myself just for fun - clocking in at +7lbs or so. Looking forward to seeing how my power workout goes tomorrow, should have tons of energy is all goes right. Ron Paul 2012 Journal: danzik17's Log - 4-6 Week Strength/Bulk Journal: Sub 10% by April <old>

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