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04-10-2009, 12:59 PM
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#61 |
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Registered User
Join Date: Dec 2003
Location: Ontario, Canada
Posts: 165
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Day 9
Workout As it is Good Friday our gym has shortened hours so I had to fit in the workout at lunch today. Squat - trips for warm up - 2x8, 1x6 SLDL - 3x8 Standing Calf 3x10 Weighted Incline situps 3x10 Weighted Back extensions 3x10 I was able to up the weight on the Squat and SLDLs this week. Thank goodness for muscle memory, lol  Regards, Balin. |
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04-10-2009, 09:56 PM
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#62 |
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Registered User
Join Date: Dec 2003
Location: Ontario, Canada
Posts: 165
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Day 9 Meals
M1 2 ON Casein 1 Tsp Fish Oil 1 Tbs Psyllium Husks 2 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 Total P 192.4 C 19 F 26.6 cals 1085 Regards, Balin. |
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04-10-2009, 11:22 PM
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#63 |
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Bioidentical Bodybuilder
Super Moderator
Join Date: Mar 2008
Location: .
Posts: 6,115
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Other than the "Geez, this is a boring diet" factor, how are you feeling?
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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04-11-2009, 09:01 AM
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#64 |
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Registered User
Join Date: Dec 2003
Location: Ontario, Canada
Posts: 165
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I feel pretty good so far. I had complained about sore joints last weekend, but I think that was more of a function of trying to make up for lost gym time and get back to where I used to be too quickly
 The lower volume associated with PSMF has helped. My knees and elbows are starting to feel better. ( Also, the re-education on the going to failure articles have helped )The only down side is I seem to be suffering from is cold hands. I keep the house at 18 degrees and am usually warm but my hands are often cold. I read that this is normal though and indicates that I am in deficit. I am down a belt loop and will soon be comfortably back to my "skinny belt".  I have a canoe trip planned for the first week of July. My plan was to PSMF for 4-6 weeks to drop a bunch of fat then to use the next 4-6 weeks to stabalize my diet at a maintenance level and work on over all conditioning as we have between 3-6km of portaging and 30-40 km of paddling depending on the route we take. With the progress I think that I am making on the PSMF so far, I don't know if I will need to run this for the full 6 weeks to get me where I want to be Regards, Balin. |
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04-11-2009, 12:30 PM
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#65 |
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Bioidentical Bodybuilder
Super Moderator
Join Date: Mar 2008
Location: .
Posts: 6,115
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Yeah, the cold hands part is pretty normal. Nice that you'll be ahead of schedule for your cut!
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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04-12-2009, 07:35 AM
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#66 |
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Registered User
Join Date: Dec 2003
Location: Ontario, Canada
Posts: 165
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Day 10 Meals
M1 2 ON Casein 1 Tsp Fish Oil 1 Tbs Psyllium Husks 2 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 Total P 192.4 C 19 F 26.6 cals 1085 Regards, Balin. |
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04-13-2009, 09:04 AM
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#67 |
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Registered User
Join Date: Dec 2003
Location: Ontario, Canada
Posts: 165
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I got behind a day, Day 11 were the same meals as day 10.
Day 12 Refeed M1 2 ON Casein 1 Tsp Fish Oil 1 Tbs Psyllium Husks 2 Black coffee M2 1 Can of Tuna 100g Pressed Dry Cottage Cheese 1/2 c broccoli M3 1.5 ON Whey 4 oz Sweet Potato 1 Tsp Fish Oil M4 5 oz Turkey Breast 2 Mashed Potato 1 c Mashed Turnip 1 Bagel 14.5 oz Sweet Potato ½ c Bread Stuffing 1 glass skim milk 1 TBS PB Totals P 221.15 C 314.9 F 44.7 cals 2546.5 Workout Squat 2x10 Leg Extension 2x10 RDL 2x10 Arnies 2x10 Narrow Grip Pulldowns 2x10 Bent overBB Rows 2x10 Incline DB Bench 2x10 Standing BB Curl 2x8 Rope Pressdowns 2x10 Laterals 2x8 Rear Laterals 2x8  Regards, Balin. |
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04-13-2009, 09:08 AM
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#68 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 17,548
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That ain't a fun refeed
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 
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04-13-2009, 09:22 AM
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#69 | |
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Registered User
Join Date: Dec 2003
Location: Ontario, Canada
Posts: 165
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Quote:
Regards, Balin. |
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04-14-2009, 01:22 PM
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#70 |
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Registered User
Join Date: Dec 2003
Location: Ontario, Canada
Posts: 165
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Yesterday and Today
 Days 13 and 14 M1 2 ON Casein 1 Tsp Fish Oil 1 Tbs Psyllium Husks 2 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 Total P 192.4 C 19 F 26.6 cals 1085 I am really starting to crave some red meat I think I am going to go out and pick up an eye of round roast for tomorrow Regards, Balin. |
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04-15-2009, 07:39 AM
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#71 |
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Registered User
Join Date: Dec 2003
Location: Ontario, Canada
Posts: 165
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Day 15
Weekly weigh in: 185 lbs, down 3 from last week, down 9 total. Regards, Balin. |
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04-15-2009, 09:54 PM
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#72 |
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Registered User
Join Date: Dec 2003
Location: Ontario, Canada
Posts: 165
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Day 15 Meals
M1 2 ON Casein 1 Tsp Fish Oil 1 Tbs Psyllium Husks 2 Black coffee M2 1 Can of Tuna 100g Pressed Dry Cottage Cheese 1/2 c broccoli M3 5.5 oz Eye of Round 2 c Mixed Greens 1 Tsp Fish Oil M4 5.5 oz Chicken Breast ½ Tsp fish oil 1/2 c broccoli Totals P 191.6 C 19 F 28.5 cals 1098.9 Woo hoo had some read meat!!!! Workout BB bench press 3x6 increased weight Neutral G Pull ups 3x6 increased weight DB Laterals 2x9 Tricep Push downs 2x10 Reverse Grip Preacher Curl 2x10 Regards, Balin. |
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04-16-2009, 08:30 PM
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#73 |
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Registered User
Join Date: Dec 2003
Location: Ontario, Canada
Posts: 165
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Day 16 Meals
M1 2 ON Casein 1 Tsp Fish Oil 1 Tbs Psyllium Husks 2 Black coffee M2 1 Can of Tuna 100g Pressed Dry Cottage Cheese 1/2 c broccoli M3 5.5 oz Eye of Round 2 c Mixed Greens 1 Tsp Fish Oil M4 5.5 oz Chicken Breast ½ Tsp fish oil 1/2 c broccoli Totals P 191.6 C 19 F 28.5 cals 1098.9 Same meals as yesterday. Today the hunger has come back from about 4pm on. I wonder if I am becoming accustomed to the EC. Regards, Balin. |
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04-17-2009, 09:44 PM
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#74 |
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Registered User
Join Date: Dec 2003
Location: Ontario, Canada
Posts: 165
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Day 17
M1 2 ON Casein 1 Tsp Fish Oil 1 Tbs Psyllium Husks 2 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 Total P 192.4 C 19 F 26.6 cals 1085 Workout Squat 8,6,6 SLDL 3x8 Standing calf raises 3x10 Incline situps 3x10 Hypers 3x10 Regards, Balin. |
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04-19-2009, 11:55 AM
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#76 |
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Registered User
Join Date: Dec 2003
Location: Ontario, Canada
Posts: 165
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Day 18 Refeed
M1 2 ON Casein 1 Tsp Fish Oil 1 Tbs Psyllium Husks 2 black coffee M2 1 Can of Tuna 100g Pressed Dry Cottage Cheese 1/2 Cup of Broccoli M3 - Lone Star Cafe - Fajitas 5-6 oz Chicken Breast 4 - 6 inch Tortillas 1/4 cup of beans 1 cup of rice Guacamole M4 1.5 ON Whey 2.5 Cups white rice 10 oz Sweet Potato Totals P 214.7 C 369.8g F 23.4 cals 2490.8 Is this more fun ID? Regards, Balin. |
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04-19-2009, 01:04 PM
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#77 |
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Gender: MALE
Elite Member
Join Date: Oct 2005
Location: Connecticut
Posts: 3,072
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Impressive, you actually managed to fit in stuff like cottage cheese and tuna on the refeed
The first refeed I ever did on my PSMF I almost threw up from all of the food and I still missed my target carb levels by like almost 80-100g. |
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04-19-2009, 02:15 PM
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#78 |
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Registered User
Join Date: Dec 2003
Location: Ontario, Canada
Posts: 165
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What worked for me yesterday was that I had my Tuna and CC around 1:30 and didn't start the refeed until about 7:00 pm at the restaurant. I was so hungry everything went down pretty well. By midnight when the refeed was ending I was pretty bloated. It took me a bit to fall asleep
Regards, Balin. |
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04-19-2009, 02:18 PM
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#79 |
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Bioidentical Bodybuilder
Super Moderator
Join Date: Mar 2008
Location: .
Posts: 6,115
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Melatonin. I cannot say enough good things about it.
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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04-20-2009, 02:27 PM
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#80 |
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Registered User
Join Date: Dec 2003
Location: Ontario, Canada
Posts: 165
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Day 19
M1 2 ON Casein 1 Tsp Fish Oil 1 Tbs Psyllium Husks 2 Black coffee M2 1 Can of Tuna 100g Pressed Dry Cottage Cheese 1/2 c broccoli M3 5.5 oz Eye of Round 2 c Mixed Greens 1 Tsp Fish Oil M4 5.5 oz Eye of Round 1/2 c broccoli Totals P 190.8g C 19 F 28.1 cals 1091 Workout Squat 2x10 Leg Extension 2x10 RDL 2x10 Arnies 2x10 Narrow Grip Pulldowns 2x10 Bent overBB Rows 2x10 Incline DB Bench 2x10 Standing BB Curl 2x10 Rope Pressdowns 2x10 Regards, Balin. |
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04-21-2009, 01:32 PM
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#81 |
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Registered User
Join Date: Dec 2003
Location: Ontario, Canada
Posts: 165
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Day 20 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. |
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04-21-2009, 08:59 PM
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#82 |
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Registered User
Join Date: Dec 2003
Location: Ontario, Canada
Posts: 165
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Day 21
Meals are the same as Day 20 above. Tomorrow is my Week 3 weigh in!!!! Regards, Balin. |
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04-21-2009, 09:07 PM
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#84 |
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Bioidentical Bodybuilder
Super Moderator
Join Date: Mar 2008
Location: .
Posts: 6,115
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You've been on fire with this thing! Nice work.
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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04-22-2009, 07:25 AM
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#85 |
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Registered User
Join Date: Dec 2003
Location: Ontario, Canada
Posts: 165
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Thanks for the support, Built and Sara
Day 22 Morning weigh in, 182 lbs. Down 3 from last week and 12 lbs total Regards, Balin. |
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04-22-2009, 07:56 AM
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#86 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 17,548
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How long do you plan to continue to PSMF?
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
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04-22-2009, 08:11 AM
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#87 |
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Registered User
Join Date: Dec 2003
Location: Ontario, Canada
Posts: 165
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I was planning a 6 week stint so I am at the half way mark. So if things keep progressing the way they are, I should drop another 9 lbs which would put me at 173 lbs then when I move to a maintenance plan I will put on a few pounds due to water and glycogen.
I am thinking my first stab at maint will be about 2400 cals, 270 P 110 C and 98 F. There will be some trial and error. Regards, Balin. |
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04-22-2009, 08:15 AM
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#88 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 17,548
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Wow 6 weeks is quite the stint at PMSF.
Did you consider maybe breaking it up with a week at maint?
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
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04-22-2009, 08:45 AM
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#89 |
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Registered User
Join Date: Dec 2003
Location: Ontario, Canada
Posts: 165
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I might re-evaluate at 4 weeks, but right now I am feeling like I am in a bit of groove. My lifting is still going well and I have been increasing weight so I was thinking that if I stall or notice a strength loss I may end it early.
I had originally planned the 6 week PSMF run so that it would give me 6 weeks at maint prior to a canoe trip I am taking this summer. Regards, Balin. |
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04-22-2009, 08:48 AM
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#90 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 17,548
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Either way good work. I have tried PSMF previously and the thought of being at 3 weeks continuously scare me
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
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no worries you are doing super!! 
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