Balin's PSMF Log

Balin · 04-22-2009, 08:56 AM

Quote:

Originally Posted by IainDaniel

Either way good work. I have tried PSMF previously and the thought of being at 3 weeks continuously scare me

Lol, but I don't think you get as fat as I do

**IainDaniel** · 04-22-2009, 08:59 AM

Don't kid yourself.

After practically being sidelined for 6 months post shoulder surgery, I have plumped up substantially.

That and my love of food and alcohol have contributed.

Balin · 04-22-2009, 09:28 AM

How is the shoulder now?

**IainDaniel** · 04-22-2009, 09:37 AM

Good now. Not 100% But I can proceed with my daily activities easily.

Once my basement gets repaired from leaks, workouts will be back on.

Balin · 04-23-2009, 06:12 PM

Day 22 and 23 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

Day 22 Workout

BB bench press 3x6
Neutral G Pull ups 3x6
DB Laterals 2x8
Skull Crushers 2x8
BB Curl 2x8

sara · 04-23-2009, 06:34 PM

Quote:

Originally Posted by Balin

Thanks for the support, Built and Sara

Day 22

Morning weigh in, 182 lbs. Down 3 from last week and 12 lbs total

almost down to the 170's

Balin · 04-25-2009, 10:34 AM

Day 24

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

Day 22 Workout

Squat 8,8,6
RDL 3x8
Standing Calf 3x10
Weighted situps 3x10
Back Extensions 3x10

Balin · 04-26-2009, 10:47 AM

Day 25 - yesterday

Same meals as usual

Refeed today... I am thinking on trying out some pasta

Balin · 04-26-2009, 08:19 PM

Day 26 - 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 - Pre-workout
1 ON Whey
4 oz Banana
1 bowl Oatmeal Crisp
½ glass skim milk
4 oz Sweet Potato

M4 - Post Workout
1 ON Whey
1.5 Serving Catelli whole wheat pasta
Tomato Sauce
1.5 Serving Catelli whole wheat pasta
Tomato Sauce
5 oz Sweet Potato
1 glass skim milk
1 TBS PB
1 Bagel

Totals P 220.3 C 426.5 F 32.9 cals 2883.3

This is the closest I have come to the upper limit of my carbs on a refeed. I am going to explode.

I think I may steer away from the pasta next refeed it was really easy to eat when I was not hungry.

Workout

Squat 2x10 - Increased weight
Leg Extension 2x10
RDL 2x10 - Increased weight
Arnies 2x10
Neutral Grip Pulldowns 2x10
Bent overBB Rows 2x10
Incline DB Bench 2x10 - Increased weight
Preacher BB Curl 2x10
Rope Pressdowns 2x10

**Built** · 04-26-2009, 08:22 PM

Pasta to me is diet death lol - I can NOT stop eating wheat once I start.

Load in some creatine if you haven't already.

Balin · 04-26-2009, 08:59 PM

Quote:

Originally Posted by Built

Pasta to me is diet death lol - I can NOT stop eating wheat once I start.

Load in some creatine if you haven't already.

I have had my 20g

and some vinegar too

**Built** · 04-26-2009, 09:04 PM

Coolios.

I DID tell you to keep the creatine and the vinegar apart, didn't I? Creatine may be less effective when consumed with acid. I think.

Balin · 04-26-2009, 09:19 PM

Yep, I alternate between them about 45 mins apart.

**Built** · 04-26-2009, 09:22 PM

Just checking.

Balin · 04-27-2009, 10:27 AM

I was feeling absolutely stuffed last night after the refeed, but I love how you wake up in the morning feeling lean and full

Usually the 2 days before the refeed I feel flat and small. 400g of carbs later and I am feeling bigger

sara · 04-27-2009, 08:13 PM

Pasta with tomato sauce sounds YUMMY!!!

Balin · 04-28-2009, 02:19 PM

Quote:

Originally Posted by sara

Pasta with tomato sauce sounds YUMMY!!!

It was a nice treat

Balin · 04-28-2009, 02:19 PM

Day 27 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
4.2 oz Chicken Breast
50g Pressed Dry Cottage Cheese
½ Tsp fish oil
1/2 c broccoli

Totals P 191.4 C 20 F 25.5 cals 1075.1

katt · 04-29-2009, 06:28 AM

I loved this diet.. it works so well!

How long are you going to stay on it? I can't remember if I asked you that earlier.

Balin · 04-29-2009, 07:11 AM

Quote:

Originally Posted by katt

I loved this diet.. it works so well!

How long are you going to stay on it? I can't remember if I asked you that earlier.

Two more weeks

Balin · 04-29-2009, 07:11 AM

Day 29

Waking weight - 179 lbs.

I am down 3 from last week and down a total of 15lbs in 4 weeks

2 weeks to go, woo hoo!!!!

Balin · 04-29-2009, 09:59 PM

Day 28 and 29

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

Day 29 Workout

BB Bench Press 3x6
Neutral Grip Pull ups 3x6
DB laterals 3x8
Tricep Pushdowns 10,10, 8
BB EZ Curl 10, 9, 8

I think I found my ideal refeed food last Sunday in the pasta or finally hitting the upper limit on the refeed made the difference. I had tons of energy in the gym tonight and my lifts all went up

. It was 5 hours after my last dose of EC so I am ruling that out.

Balin · 05-01-2009, 08:31 AM

Day 30

Meals the same as day 29 or should I say the usual?

Balin · 05-02-2009, 02:46 PM

Day 31

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

Day 31 Workout

Squats 8,6,6 increased weight
RDL 8,8,8 increased weight
Standing Calves 3x10
Weighted Incline situps 3x10
Weighted Hypers 3x10

Balin · 05-03-2009, 08:26 PM

Day 32

Same meals as usual.

Totals P 192.4 C 19 F 26.6 cals 1085

Day 33 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 - Pre Workout
1 ON Whey
4 oz Banana
1 bowl Oatmeal Crisp
½ glass skim milk
4 oz Sweet Potato

M4 - Post Workout
1 ON Whey
1 ¼ Cup WW Rotini
Tomato Sauce
4 oz Sweet Potato
1 ¼ Cup WW Rotini
Tomato Sauce
4 oz Sweet Potato
5 oz Sweet Potato
1 glass skim milk
1 TBS PB
1 Bagel

Total P 211.9 C 418.5 F 34.6 cals 2833

Day 33 Workout

Squat 2x10
Leg Extension 2x10
RDL 2x10
Arnies 2x10
Neutral Grip Pulldowns 2x10
Bent over BB Rows 2x10
Incline DB Bench 2x10
Incline DB Curl 2x6
Rope Pressdowns 2x10

75 sec RI for all.

Balin · 05-05-2009, 09:28 PM

Days 34 and 35

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

Tomorrow is weigh in and the start of my last week of PSMF

Balin · 05-06-2009, 07:18 AM

Day 36

Weekly weigh in - 176 lbs, down 3 last week and 18lbs total.

Balin · 05-07-2009, 09:38 PM

Day 36 and 37

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

Day 36 Workout

BB Bench Press 3x8
Neutral Grip Pull ups 3x8
DB laterals 3x8
Tricep Pushdowns 10,10, 8
BB EZ Curl 10, 8, 8

Balin · 05-08-2009, 06:58 AM

Since I am a few days out from finishing my PSMF, I have been running some spreadsheets on how I am going to maintain.

I have been averaging 3 lbs/wk weight loss so that would put me in a 10,500 deficit weekly. Spreading that over the 6 days a week I am at 1100 cals ( refeeds I am at 2800 cals ) puts my maintenance roughly at 2800 cals/day.

I was going to do a transition over a week but I have reconsidered and am going to jump to 2400 cals right away... patience is not always my strong suit

I expect to see the scale go up by a few pounds taking this approach. After a week or so I will adjust accordingly and bring my cals up to 2800.

My meal plan is a bit old school with 6 meals a day but I am looking to do something like this:

M1
1 Egg
2 egg whites
1 sm sc NB Whey
1/3 c Oats
60g Frozen Strawberries
CLA
1 Tsp Fish Oil
2 Black coffee

M2
1.3 can Tuna
1 Tbs Udo's
3 oz Sweet Potato
1 c broccoli

M3
4.5 oz Chicken Breast
1 c broccoli
1/3 C Brown Basmati Rice
2 Tsp Fish Oil
CLA

M4
1.3 can Tuna
1 Tbs Udo's
3 oz Sweet Potato
1 c broccoli

M5
4.5 oz Chicken Breast
3 c Mixed Greens
1 Tbs Ranch Dressing
CLA

M6
1.5 Nature's Best Whey
1 Tbs Udo's

Bed
1 Tsp Fish Oil
1 g Glucosamine

Totals P 274.7g C 109g F 95.2g cals 2391.6

rantorcha · 05-08-2009, 09:11 AM

Lookin' good, Balin! I am glad your plan is workign for you. I'll be checkin' in from time to time, but good luck in your maintenance phase. With your dedication, I have no doubts you will do fantastically

04-22-2009, 08:59 AM	#92
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 17,548	Don't kid yourself. After practically being sidelined for 6 months post shoulder surgery, I have plumped up substantially. That and my love of food and alcohol have contributed. 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

04-22-2009, 09:28 AM	#93
Balin Registered User Join Date: Dec 2003 Location: Ontario, Canada Posts: 165	How is the shoulder now? Regards, Balin.

04-22-2009, 09:37 AM	#94
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 17,548	Good now. Not 100% But I can proceed with my daily activities easily. Once my basement gets repaired from leaks, workouts will be back on. 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

04-23-2009, 06:12 PM	#95
Balin Registered User Join Date: Dec 2003 Location: Ontario, Canada Posts: 165	Day 22 and 23 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 Day 22 Workout BB bench press 3x6 Neutral G Pull ups 3x6 DB Laterals 2x8 Skull Crushers 2x8 BB Curl 2x8 Regards, Balin.

04-25-2009, 10:34 AM	#97
Balin Registered User Join Date: Dec 2003 Location: Ontario, Canada Posts: 165	Day 24 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 Day 22 Workout Squat 8,8,6 RDL 3x8 Standing Calf 3x10 Weighted situps 3x10 Back Extensions 3x10 Regards, Balin.

04-26-2009, 10:47 AM	#98
Balin Registered User Join Date: Dec 2003 Location: Ontario, Canada Posts: 165	Day 25 - yesterday Same meals as usual Refeed today... I am thinking on trying out some pasta Regards, Balin.

04-26-2009, 08:19 PM	#99
Balin Registered User Join Date: Dec 2003 Location: Ontario, Canada Posts: 165	Day 26 - 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 - Pre-workout 1 ON Whey 4 oz Banana 1 bowl Oatmeal Crisp ½ glass skim milk 4 oz Sweet Potato M4 - Post Workout 1 ON Whey 1.5 Serving Catelli whole wheat pasta Tomato Sauce 1.5 Serving Catelli whole wheat pasta Tomato Sauce 5 oz Sweet Potato 1 glass skim milk 1 TBS PB 1 Bagel Totals P 220.3 C 426.5 F 32.9 cals 2883.3 This is the closest I have come to the upper limit of my carbs on a refeed. I am going to explode. I think I may steer away from the pasta next refeed it was really easy to eat when I was not hungry. Workout Squat 2x10 - Increased weight Leg Extension 2x10 RDL 2x10 - Increased weight Arnies 2x10 Neutral Grip Pulldowns 2x10 Bent overBB Rows 2x10 Incline DB Bench 2x10 - Increased weight Preacher BB Curl 2x10 Rope Pressdowns 2x10 Regards, Balin.

04-26-2009, 08:22 PM	#100
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,113	Pasta to me is diet death lol - I can NOT stop eating wheat once I start. Load in some creatine if you haven't already. 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.

04-26-2009, 09:04 PM	#102
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,113	Coolios. I DID tell you to keep the creatine and the vinegar apart, didn't I? Creatine may be less effective when consumed with acid. I think. 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.

04-26-2009, 09:19 PM	#103
Balin Registered User Join Date: Dec 2003 Location: Ontario, Canada Posts: 165	Yep, I alternate between them about 45 mins apart. Regards, Balin.

04-26-2009, 09:22 PM	#104
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,113	Just checking. 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.

04-27-2009, 10:27 AM	#105
Balin Registered User Join Date: Dec 2003 Location: Ontario, Canada Posts: 165	I was feeling absolutely stuffed last night after the refeed, but I love how you wake up in the morning feeling lean and full Usually the 2 days before the refeed I feel flat and small. 400g of carbs later and I am feeling bigger Regards, Balin.

04-27-2009, 08:13 PM	#106
sara INK NOT MINK Elite Member Join Date: Mar 2003 Location: Earth Posts: 7,005 Photos: 5	Pasta with tomato sauce sounds YUMMY!!!

04-28-2009, 02:19 PM	#108
Balin Registered User Join Date: Dec 2003 Location: Ontario, Canada Posts: 165	Day 27 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 4.2 oz Chicken Breast 50g Pressed Dry Cottage Cheese ½ Tsp fish oil 1/2 c broccoli Totals P 191.4 C 20 F 25.5 cals 1075.1 Regards, Balin.

04-29-2009, 06:28 AM	#109
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	I loved this diet.. it works so well! How long are you going to stay on it? I can't remember if I asked you that earlier.

04-29-2009, 07:11 AM	#111
Balin Registered User Join Date: Dec 2003 Location: Ontario, Canada Posts: 165	Day 29 Waking weight - 179 lbs. I am down 3 from last week and down a total of 15lbs in 4 weeks 2 weeks to go, woo hoo!!!! Regards, Balin.

04-29-2009, 09:59 PM	#112
Balin Registered User Join Date: Dec 2003 Location: Ontario, Canada Posts: 165	Day 28 and 29 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 Day 29 Workout BB Bench Press 3x6 Neutral Grip Pull ups 3x6 DB laterals 3x8 Tricep Pushdowns 10,10, 8 BB EZ Curl 10, 9, 8 I think I found my ideal refeed food last Sunday in the pasta or finally hitting the upper limit on the refeed made the difference. I had tons of energy in the gym tonight and my lifts all went up . It was 5 hours after my last dose of EC so I am ruling that out. Regards, Balin.

05-01-2009, 08:31 AM	#113
Balin Registered User Join Date: Dec 2003 Location: Ontario, Canada Posts: 165	Day 30 Meals the same as day 29 or should I say the usual? Regards, Balin.

05-02-2009, 02:46 PM	#114
Balin Registered User Join Date: Dec 2003 Location: Ontario, Canada Posts: 165	Day 31 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 Day 31 Workout Squats 8,6,6 increased weight RDL 8,8,8 increased weight Standing Calves 3x10 Weighted Incline situps 3x10 Weighted Hypers 3x10 Regards, Balin.

05-03-2009, 08:26 PM	#115
Balin Registered User Join Date: Dec 2003 Location: Ontario, Canada Posts: 165	Day 32 Same meals as usual. Totals P 192.4 C 19 F 26.6 cals 1085 Day 33 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 - Pre Workout 1 ON Whey 4 oz Banana 1 bowl Oatmeal Crisp ½ glass skim milk 4 oz Sweet Potato M4 - Post Workout 1 ON Whey 1 ¼ Cup WW Rotini Tomato Sauce 4 oz Sweet Potato 1 ¼ Cup WW Rotini Tomato Sauce 4 oz Sweet Potato 5 oz Sweet Potato 1 glass skim milk 1 TBS PB 1 Bagel Total P 211.9 C 418.5 F 34.6 cals 2833 Day 33 Workout Squat 2x10 Leg Extension 2x10 RDL 2x10 Arnies 2x10 Neutral Grip Pulldowns 2x10 Bent over BB Rows 2x10 Incline DB Bench 2x10 Incline DB Curl 2x6 Rope Pressdowns 2x10 75 sec RI for all. Regards, Balin.

05-05-2009, 09:28 PM	#116
Balin Registered User Join Date: Dec 2003 Location: Ontario, Canada Posts: 165	Days 34 and 35 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 Tomorrow is weigh in and the start of my last week of PSMF Regards, Balin.

05-06-2009, 07:18 AM	#117
Balin Registered User Join Date: Dec 2003 Location: Ontario, Canada Posts: 165	Day 36 Weekly weigh in - 176 lbs, down 3 last week and 18lbs total. Regards, Balin.

05-07-2009, 09:38 PM	#118
Balin Registered User Join Date: Dec 2003 Location: Ontario, Canada Posts: 165	Day 36 and 37 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 Day 36 Workout BB Bench Press 3x8 Neutral Grip Pull ups 3x8 DB laterals 3x8 Tricep Pushdowns 10,10, 8 BB EZ Curl 10, 8, 8 Regards, Balin.

05-08-2009, 06:58 AM	#119
Balin Registered User Join Date: Dec 2003 Location: Ontario, Canada Posts: 165	Since I am a few days out from finishing my PSMF, I have been running some spreadsheets on how I am going to maintain. I have been averaging 3 lbs/wk weight loss so that would put me in a 10,500 deficit weekly. Spreading that over the 6 days a week I am at 1100 cals ( refeeds I am at 2800 cals ) puts my maintenance roughly at 2800 cals/day. I was going to do a transition over a week but I have reconsidered and am going to jump to 2400 cals right away... patience is not always my strong suit I expect to see the scale go up by a few pounds taking this approach. After a week or so I will adjust accordingly and bring my cals up to 2800. My meal plan is a bit old school with 6 meals a day but I am looking to do something like this: M1 1 Egg 2 egg whites 1 sm sc NB Whey 1/3 c Oats 60g Frozen Strawberries CLA 1 Tsp Fish Oil 2 Black coffee M2 1.3 can Tuna 1 Tbs Udo's 3 oz Sweet Potato 1 c broccoli M3 4.5 oz Chicken Breast 1 c broccoli 1/3 C Brown Basmati Rice 2 Tsp Fish Oil CLA M4 1.3 can Tuna 1 Tbs Udo's 3 oz Sweet Potato 1 c broccoli M5 4.5 oz Chicken Breast 3 c Mixed Greens 1 Tbs Ranch Dressing CLA M6 1.5 Nature's Best Whey 1 Tbs Udo's Bed 1 Tsp Fish Oil 1 g Glucosamine Totals P 274.7g C 109g F 95.2g cals 2391.6 Regards, Balin. Last edited by Balin : 05-08-2009 at 07:04 AM. Reason: formatting

05-08-2009, 09:11 AM	#120
rantorcha Registered User Join Date: Apr 2009 Location: Miami, FL Posts: 113	Lookin' good, Balin! I am glad your plan is workign for you. I'll be checkin' in from time to time, but good luck in your maintenance phase. With your dedication, I have no doubts you will do fantastically

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