Balin's PSMF Log

Balin · 04-05-2009, 10:51 AM

I still work from my home and my kids are in school all day so I don't have much opportunity to snap at folks.

I am surprised with these low cals that I am not hungrier. I seem to be hungrier on the 5-6 meals a day for 2 - 2.2k cals. Maybe its the caffeine suppressing my appetite?

Besides the energy lull in the late afternoon, the only other thing I am noticing is that my recovery is a bit slower and my joints ache a bit more... but I am attributing that to age

**IainDaniel** · 04-05-2009, 10:56 AM

Could be the caffeine... however the body is pretty smart and adapts to situations. Also take into account there is less of an insulin spike which triggers that hunger signal.

surprised at the joint aches.... Usually they get better on this type of diet cause of less consumption of inflammatory foods.

danzik17 · 04-05-2009, 01:50 PM

Quote:

Originally Posted by IainDaniel

I don't use EC any more, I become an asshole who will snap on the stupidest shit.

Yes, I have also noticed that any combination of protein, fat, carbs, or even simply oxygen seems to have similar effects with you.

danzik17 · 04-05-2009, 01:51 PM

Quote:

Originally Posted by Balin

I still work from my home and my kids are in school all day so I don't have much opportunity to snap at folks.

I am surprised with these low cals that I am not hungrier. I seem to be hungrier on the 5-6 meals a day for 2 - 2.2k cals. Maybe its the caffeine suppressing my appetite?

Besides the energy lull in the late afternoon, the only other thing I am noticing is that my recovery is a bit slower and my joints ache a bit more... but I am attributing that to age

Yup, the hunger suppression of caffeine, high protein, and ketosis is simply amazing isn't it? On my PSMF I wasn't even hungry most of the time towards the end despite only eating around 1300 calories.

Balin · 04-05-2009, 03:52 PM

Quote:

Originally Posted by Built

I weigh daily lol - I find the fluctuations entertaining!

What did you end up eating for the carbup? And how did you feel while carbing up by the way?

Just about to start the carb up... trying to time for end of day around a work out so I can sleep it off tonight

**Built** · 04-05-2009, 05:12 PM

Nice. Enjoy your carbohydrate-induced stupor.

Balin · 04-05-2009, 06:28 PM

Pre workout was:

1.5 ON Whey
6 oz Banana
1 Tsp Fish OilP37.8 C 41.4 F 6.6 Cals 376.2

Post workout was:
5 oz Chicken Breast
1.25 c white rice
2 Tbs Salsa
4 oz Sweet Potato
1 TBS Olive Oil
1 Tsp Fish Oil
P 50.95 C 97.5 F 19.2 Cals 766.6

Workout was your tension workout.... it knocked the crap out of me but I got it done in about 50 mins.

In another hour, hour and a half I will probably duplicate the post workout meal

less the fish oil.

Balin · 04-05-2009, 09:26 PM

Day 5 Meals

M1 10 am

2 ON Casein
1 Tsp Fish Oil
1 Tbs Psyllium Husks
2 Black coffee

P 46 C 6 F 5.5 cals 257.5

M2 2 pm
1 Can of Tuna
100g Pressed Dry Cottage Cheese
1/2 c broccoli

P 48.3 C 5.9 F 2.8 cals 242

M3 5 pm - start refeed pre workout

1.5 ON Whey
6 oz Banana
1 Tsp Fish Oil

P 37.8 C 41.4 F 6.6 cals 376.2

M4 7pm post workout

5 oz Chicken Breast
1.25 c white rice
2 Tbs Salsa
2 oz Banana
4 oz Sweet Potato
1 TBS Olive Oil

P 51.55 C 110.3 F 14.9 cals 781.5

M5 ended refeed at 10 pm

5 oz Chicken Breast
3 c white rice
2 Tbs Salsa
4 oz Sweet Potato
1 TBS Olive Oil

P 57.45 C 190.6 F 15.4 cals 1130.8

Total P241.1 C 354.2 F 45.2 cals 2788

Carb range for refeed was 225-450g and I hit 350g and feel like crap, lol

Work out

Squat 2x10
Leg Extension 2x10
RDL 2x10
Arnies 2x10
Narrow Grip Pulldowns 2x10
Bent over BB Rows 2x10
Incline DB Bench 2x10,8
Standing BB Curl 2x10
Rope Pressdowns 2x10
Laterals 2x8
Rear Laterals 2x8

In and out in about 50 mins.

**Built** · 04-06-2009, 01:05 AM

Interesting how shitty you can feel on a carbup, hey?

Did you load in creatine with your carbup? Did you remain active through it? Both of these help me manage to feel good while I carb up. Moderate activity is amazingly effective at mediating reglycogenation.

Balin · 04-06-2009, 08:46 AM

Quote:

Originally Posted by Built

Interesting how shitty you can feel on a carbup, hey?

Did you load in creatine with your carbup? Did you remain active through it? Both of these help me manage to feel good while I carb up. Moderate activity is amazingly effective at mediating reglycogenation.

I used the creatine but I wasn't active enough

Waking weight post refeed 190lbs so I only put on a pound

sara · 04-06-2009, 07:00 PM

Quote:

Originally Posted by Built

I weigh daily lol - I find the fluctuations entertaining!

What did you end up eating for the carbup? And how did you feel while carbing up by the way?

That will devestate me

**Built** · 04-06-2009, 07:02 PM

Why? Knowledge is POWER, my friend. When you see the scale go up five pounds overnight, you absolutely KNOW what it is: water weight, from reglycogenation.

Compare your post-carbup weight week to week and you still see the progression.

Plus of course, there's always your "skinny" jeans, and the mirror...

sara · 04-06-2009, 07:07 PM

Quote:

Originally Posted by Built

Why? Knowledge is POWER, my friend. When you see the scale go up five pounds overnight, you absolutely KNOW what it is: water weight, from reglycogenation.

Compare your post-carbup weight week to week and you still see the progression.

Plus of course, there's always your "skinny" jeans, and the mirror...

I know its only water weight if i gain 5 lbs over night.. when i get to my ideal weight and i see the scale moving up over night, i dont think i would be super worried

johnereb · 04-06-2009, 07:29 PM

I'll have to keep an eye on this. Our stats are close and this might be just what I need.

Balin · 04-06-2009, 08:05 PM

Quote:

Originally Posted by sara

That will devestate me

I don't want to become more OCD then I am so thats why I stick to weekly weighings

sara · 04-06-2009, 08:24 PM

Quote:

Originally Posted by Balin

I don't want to become more OCD then I am so thats why I stick to weekly weighings

weekly weigh in right before the refeed

**Built** · 04-06-2009, 08:44 PM

Exactly!

Balin · 04-06-2009, 09:22 PM

Day 6 Meals

M1
2 ON Casein
1 Tsp Fish Oil
1 Tbs Psyllium Husks
1 Black coffee

M2
1 Can of Tuna
100g Pressed Dry Cottage Cheese
1/2 c broccoli

M3
5.5 oz Chicken Breast
2 c Mixed Greens
1 Tsp Fish Oil

M4
5.5 oz Chicken Breast
½ Tsp fish oil
1/2 c broccoli

Totals P 192.4 C 19 F 26.6 cals 1085

Balin · 04-06-2009, 09:24 PM

Quote:

Originally Posted by johnereb

I'll have to keep an eye on this. Our stats are close and this might be just what I need.

Thanks for popping in

If you ever want to try something like this, there are alot of folks here who have done it and are great support

Balin · 04-07-2009, 08:43 PM

Day 7

The grocery store was out of the hard pressed cottage cheese so I picked up some 1% CC.

M1
2 ON Casein
1 Tsp Fish Oil
1 Tbs Psyllium Husks
2 Black coffee
Total

M2
1.5 Can of Tuna
¼ Cup CC
2 c Mixed Greens
Total

M3
5.5 oz Chicken Breast
1/2 c broccoli
1 Tsp Fish Oil
Total

M4
5.5 oz Chicken Breast
½ Tsp fish oil
1/2 c broccoli

Totals P 192.4 C 20.5 F 27.6 cals 1100

My hunger was high today, I think I must have drank at least 6 litres of water.

**Built** · 04-07-2009, 09:05 PM

Try sipping on broth before you eat your meals. Have your fish oil with it.

Also, try having a shot of ordinary white vinegar before a meal.

It helps.

Balin · 04-07-2009, 09:08 PM

Quote:

Originally Posted by Built

Try sipping on broth before you eat your meals. Have your fish oil with it.

Also, try having a shot of ordinary white vinegar before a meal.

It helps.

I like the vinegar. I end up drinking the residue from my salad

I upped the hot sauce on the meat too.

sara · 04-07-2009, 09:15 PM

I love vinegar! I do the same too, drink the residue from my salad and my lips turn white

Balin · 04-08-2009, 07:42 AM

Waking Weight - Day 8

188 lbs. I am down 6lbs after completing a week on PSMF.

**Merkaba** · 04-08-2009, 11:22 AM

I've been reading this thread. Nice job!

Balin · 04-08-2009, 03:31 PM

Quote:

Originally Posted by Merkaba

I've been reading this thread. Nice job!

Thanks

sara · 04-08-2009, 06:27 PM

RIGHT ON!!!

Balin · 04-08-2009, 09:34 PM

Day 8

Same meals as yesterday.

M1
2 ON Casein
1 Tsp Fish Oil
1 Tbs Psyllium Husks
2 Black coffee

M2
1.5 Can of Tuna
¼ Cup CC
2 c Mixed Greens

M3
5.5 oz Chicken Breast
1/2 c broccoli
1 Tsp Fish Oil

M4
5.5 oz Chicken Breast
½ Tsp fish oil
1/2 c broccoli

Totals P 192.4 C 20.5 F 27.6 cals 1100

Upper Body Workout

BB bench press - trips for warm up 3x8
Neutral G Pull ups - trips for warm up 3x6 - increased weight
DB Laterals 2x8
Tricep Push downs 2x8 - increased weight
DB Curl - 2x8 increased weight

Balin · 04-09-2009, 08:37 PM

Day 8

Same meals as yesterday.

M1
2 ON Casein
1 Tsp Fish Oil
1 Tbs Psyllium Husks
2 Black coffee

M2
1.5 Can of Tuna
¼ Cup CC
2 c Mixed Greens

M3
5.5 oz Chicken Breast
1/2 c broccoli
1 Tsp Fish Oil

M4
5.5 oz Chicken Breast
½ Tsp fish oil
1/2 c broccoli

Totals P 192.4 C 20.5 F 27.6 cals 1100

Ya I am pretty boring... same food day in and day out

But Sunday is refeed

Easter turkey, turnip and mashed potatoes

**Built** · 04-09-2009, 09:10 PM

Have a dirty refeed. Get some Easter eggs in, it'll do your soul good.

I can tell you I have my weekend all planned. <burp!>

04-05-2009, 10:51 AM	#31
Balin Registered User Join Date: Dec 2003 Location: Ontario, Canada Posts: 165	I still work from my home and my kids are in school all day so I don't have much opportunity to snap at folks. I am surprised with these low cals that I am not hungrier. I seem to be hungrier on the 5-6 meals a day for 2 - 2.2k cals. Maybe its the caffeine suppressing my appetite? Besides the energy lull in the late afternoon, the only other thing I am noticing is that my recovery is a bit slower and my joints ache a bit more... but I am attributing that to age Regards, Balin.

04-05-2009, 10:56 AM	#32
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 17,548	Could be the caffeine... however the body is pretty smart and adapts to situations. Also take into account there is less of an insulin spike which triggers that hunger signal. surprised at the joint aches.... Usually they get better on this type of diet cause of less consumption of inflammatory foods. Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

04-05-2009, 05:12 PM	#36
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,113	Nice. Enjoy your carbohydrate-induced stupor. 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.

04-05-2009, 06:28 PM	#37
Balin Registered User Join Date: Dec 2003 Location: Ontario, Canada Posts: 165	Pre workout was: 1.5 ON Whey 6 oz Banana 1 Tsp Fish OilP37.8 C 41.4 F 6.6 Cals 376.2 Post workout was: 5 oz Chicken Breast 1.25 c white rice 2 Tbs Salsa 4 oz Sweet Potato 1 TBS Olive Oil 1 Tsp Fish Oil P 50.95 C 97.5 F 19.2 Cals 766.6 Workout was your tension workout.... it knocked the crap out of me but I got it done in about 50 mins. In another hour, hour and a half I will probably duplicate the post workout meal less the fish oil. Regards, Balin.

04-05-2009, 09:26 PM	#38
Balin Registered User Join Date: Dec 2003 Location: Ontario, Canada Posts: 165	Day 5 Meals M1 10 am 2 ON Casein 1 Tsp Fish Oil 1 Tbs Psyllium Husks 2 Black coffee P 46 C 6 F 5.5 cals 257.5 M2 2 pm 1 Can of Tuna 100g Pressed Dry Cottage Cheese 1/2 c broccoli P 48.3 C 5.9 F 2.8 cals 242 M3 5 pm - start refeed pre workout 1.5 ON Whey 6 oz Banana 1 Tsp Fish Oil P 37.8 C 41.4 F 6.6 cals 376.2 M4 7pm post workout 5 oz Chicken Breast 1.25 c white rice 2 Tbs Salsa 2 oz Banana 4 oz Sweet Potato 1 TBS Olive Oil P 51.55 C 110.3 F 14.9 cals 781.5 M5 ended refeed at 10 pm 5 oz Chicken Breast 3 c white rice 2 Tbs Salsa 4 oz Sweet Potato 1 TBS Olive Oil P 57.45 C 190.6 F 15.4 cals 1130.8 Total P241.1 C 354.2 F 45.2 cals 2788 Carb range for refeed was 225-450g and I hit 350g and feel like crap, lol Work out Squat 2x10 Leg Extension 2x10 RDL 2x10 Arnies 2x10 Narrow Grip Pulldowns 2x10 Bent over BB Rows 2x10 Incline DB Bench 2x10,8 Standing BB Curl 2x10 Rope Pressdowns 2x10 Laterals 2x8 Rear Laterals 2x8 In and out in about 50 mins. Regards, Balin.

04-06-2009, 01:05 AM	#39
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,113	Interesting how shitty you can feel on a carbup, hey? Did you load in creatine with your carbup? Did you remain active through it? Both of these help me manage to feel good while I carb up. Moderate activity is amazingly effective at mediating reglycogenation. 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.

04-06-2009, 07:02 PM	#42
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,113	Why? Knowledge is POWER, my friend. When you see the scale go up five pounds overnight, you absolutely KNOW what it is: water weight, from reglycogenation. Compare your post-carbup weight week to week and you still see the progression. Plus of course, there's always your "skinny" jeans, and the mirror... 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.

04-06-2009, 07:29 PM	#44
johnereb Registered User Join Date: Oct 2008 Location: America Posts: 71	I'll have to keep an eye on this. Our stats are close and this might be just what I need.

04-06-2009, 08:44 PM	#47
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,113	Exactly! 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.

04-06-2009, 09:22 PM	#48
Balin Registered User Join Date: Dec 2003 Location: Ontario, Canada Posts: 165	Day 6 Meals M1 2 ON Casein 1 Tsp Fish Oil 1 Tbs Psyllium Husks 1 Black coffee M2 1 Can of Tuna 100g Pressed Dry Cottage Cheese 1/2 c broccoli M3 5.5 oz Chicken Breast 2 c Mixed Greens 1 Tsp Fish Oil M4 5.5 oz Chicken Breast ½ Tsp fish oil 1/2 c broccoli Totals P 192.4 C 19 F 26.6 cals 1085 Regards, Balin.

04-07-2009, 08:43 PM	#50
Balin Registered User Join Date: Dec 2003 Location: Ontario, Canada Posts: 165	Day 7 The grocery store was out of the hard pressed cottage cheese so I picked up some 1% CC. M1 2 ON Casein 1 Tsp Fish Oil 1 Tbs Psyllium Husks 2 Black coffee Total M2 1.5 Can of Tuna ¼ Cup CC 2 c Mixed Greens Total M3 5.5 oz Chicken Breast 1/2 c broccoli 1 Tsp Fish Oil Total M4 5.5 oz Chicken Breast ½ Tsp fish oil 1/2 c broccoli Totals P 192.4 C 20.5 F 27.6 cals 1100 My hunger was high today, I think I must have drank at least 6 litres of water. Regards, Balin.

04-07-2009, 09:05 PM	#51
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,113	Try sipping on broth before you eat your meals. Have your fish oil with it. Also, try having a shot of ordinary white vinegar before a meal. It helps. 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.

04-07-2009, 09:15 PM	#53
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	I love vinegar! I do the same too, drink the residue from my salad and my lips turn white

04-08-2009, 07:42 AM	#54
Balin Registered User Join Date: Dec 2003 Location: Ontario, Canada Posts: 165	Waking Weight - Day 8 188 lbs. I am down 6lbs after completing a week on PSMF. Regards, Balin.

04-08-2009, 11:22 AM	#55
Merkaba "King of Cheat Meals" Moderator Join Date: Jan 2008 Location: sc Posts: 1,625	I've been reading this thread. Nice job! Ban 2 1/2 's !!!!!! -------------------------------------------- Some Pics. All Natural

04-08-2009, 06:27 PM	#57
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	RIGHT ON!!!

04-08-2009, 09:34 PM	#58
Balin Registered User Join Date: Dec 2003 Location: Ontario, Canada Posts: 165	Day 8 Same meals as yesterday. M1 2 ON Casein 1 Tsp Fish Oil 1 Tbs Psyllium Husks 2 Black coffee M2 1.5 Can of Tuna ¼ Cup CC 2 c Mixed Greens M3 5.5 oz Chicken Breast 1/2 c broccoli 1 Tsp Fish Oil M4 5.5 oz Chicken Breast ½ Tsp fish oil 1/2 c broccoli Totals P 192.4 C 20.5 F 27.6 cals 1100 Upper Body Workout BB bench press - trips for warm up 3x8 Neutral G Pull ups - trips for warm up 3x6 - increased weight DB Laterals 2x8 Tricep Push downs 2x8 - increased weight DB Curl - 2x8 increased weight Regards, Balin.

04-09-2009, 08:37 PM	#59
Balin Registered User Join Date: Dec 2003 Location: Ontario, Canada Posts: 165	Day 8 Same meals as yesterday. M1 2 ON Casein 1 Tsp Fish Oil 1 Tbs Psyllium Husks 2 Black coffee M2 1.5 Can of Tuna ¼ Cup CC 2 c Mixed Greens M3 5.5 oz Chicken Breast 1/2 c broccoli 1 Tsp Fish Oil M4 5.5 oz Chicken Breast ½ Tsp fish oil 1/2 c broccoli Totals P 192.4 C 20.5 F 27.6 cals 1100 Ya I am pretty boring... same food day in and day out But Sunday is refeed Easter turkey, turnip and mashed potatoes Regards, Balin.

04-09-2009, 09:10 PM	#60
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,113	Have a dirty refeed. Get some Easter eggs in, it'll do your soul good. I can tell you I have my weekend all planned. <burp!> 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.

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