Thread: Balin's PSMF Log

Day 38 and 39

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 38 Workout

Squat 3x6
RDL 3x8
Standing Calf raises 3x10
Weighted Situps 3x10
Weighted Hypers 3x10

Woo hoo today is refeed day and only 3 days left

Day 40 Refeed

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

M2
5.5 oz Chicken Breast
1/2 c broccoli

M3 - Pre Workout
1.5 ON Whey
4 oz Banana
1 bowl Oatmeal Crisp
½ glass skim milk
4 oz Sweet Potato
Total

M4 Post Workout
1.5 ON Whey
12 oz Sweet Potato
3 c white rice
2 Tbs Salsa
1 glass skim milk
1 TBS PB
1 Bagel

Totals P 221.2 C 431.1 F 33 cals 2906.2

Workout

Squat 2x10
Leg Extension 2x10
RDL 2x10
Arnies 2x10
Neutral Grip Pulldowns 2x10
Bent overBB Rows 2x10
Incline DB Bench 2x10
BB Curl 2x8
Rope Pressdowns 2x10

Originally Posted by Balin

Thanks man. Maintenance is where I have to pay close attention... I find it easier to slip up in maint then I do with cutting.

Of course..It is all mental though. When you are dieting, you know there are no slip ups, but during maintenance we usually don't put that pressure on ourselves. I am sure you will do fine...knowing you may slip up is half the battle.

Woo hoo, tomorrow is my last day of PSMF. I am going to start on Wed with 2400 cal meal plan, then adjust up to maint that I have calculated to be around 2800 cals.

With more fuel, I am going to increase my training volume for the next 6 week block, then I am off for a week long canoe trip

I am thinking of doing a Lower/Upper split, twice a week with some cardio/abs on off days. This is what I am thinking of doing.

Mondays
Squat 4x6
RDL 4x6
Leg Press 3x10
Leg Curl 3x10
Calf Raise 4x8
Seated Calf 3x10

Tuesdays
BB Bench Press 4x6
BB Bent Over Rows 4x6
Incline Bench 3x10
Iso Hammer Pulldowns 3x10
Side Laterals 3x10
Skullcrushers 2x12
DB Curls 2x12

Wednesday
Off/Cardio/Abs

Thursdays
Deadlift 4x6
Split Squat 4x6
Leg Curl 3x10
Leg Press 3x10
Calf Raise 4x8
Seated Calf 3x10

Fridays
WG Pullups 4x6
Incline DB Bench 4x6
DB Rows 3x10
DB Bench 3x10
Rear Laterals 3x10
Curls 2x12
Dips 2x12

Sat/Sun
Off/Cardio/Abs

I may throw in some trap work on leg days time permitting.

When I return from my canoe trip I may try Built's routine

Day 41 and 42

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

Last day on PSMF

Weigh in tomorrow morning

Putting up before and after pics I assume?

Ok after the morning weigh in I am down another 3 lbs this week bringing me to 173 lbs.

In my 6 week run I have dropped 21 lbs, and according to the tanita I went from 21% bf to 16 % bf.

I am happy with the results. I plan to maintain the next 6 weeks increase my work capacity. I think I might still be able to get some newbie/deconditioned gains at maintenance level.

I posted above in my journal what I am going to be doing meal wise for maintenance. I am starting out at 2400 cals/day as that is what the RFL calculators say my maint is. The math of my fat loss seems to indicate I am a 2800 cal/day maint. I bet the truth is somewhere in between

Originally Posted by danzik17

Putting up before and after pics I assume?

lol you are funny. I didn't take any start pics so finish pics would be out of context. Plus who wants to see a pastey white Canadian desperately in need of a back wax??? lol

Originally Posted by Balin

lol you are funny. I didn't take any start pics so finish pics would be out of context. Plus who wants to see a pastey white Canadian desperately in need of a back wax??? lol

Hey brother, as long as you feel better about yourself, life is good!

Balin, you've done so well!

You may wish to consider doing a refeed, then backing the calories down a hair before easing them up a hundred calories at a time to what you feel is maintenance. I'd further suggest remaining moderately active as you do this, to bring your insulin sensitivity up quickly. (movement helps translocate glucose transporters, which helps you reglycogenate anyway)

What's the plan for the rest of your journey?

Thanks Rantorcha, one day I will post pics

Hey Built, I guess my plan is to learn maintainence for the next 6 weeks. I have that canoe trip coming up in July and I don't want to be running a deficit going into a week of roughing it and high activity levels.

I had a refeed on Sunday and didn't hit the gym Monday or Tuesday so I just jumped straight to the 2400 cals today. I am doing this old school with 6 meals a day. I work from home so its convenient for me and it keeps me from getting hungry. I am going to taper off carbs in the last 2 meals so I don't wake up in the night hungry, which I have been known to do in the past

I posted my meals further up in the journal but to recap I am shooting for:

P 274g C 110g F 95g for approx 2400 cals

I posted an upper/lower split above and added the dreaded cardio so I can bring my work capacity up, lol.

I took about a 4 year hiatus from the gym and just started back seriously this January so I think I may be able to get a little recomp going at maintenance.

After the canoe trip I may do another 2-3 week PSMF run to see if I can get to 12 ish. I can fit into my size 31 jeans now but not without some muffin top so I am sticking to my 34s for now lol.

Long term plans would be to bulk this autumn and winter and cut in March or whenever I feel too fat, lol

Todays Meals went like this:

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

M2
4.5 oz Chicken Breast
1 c broccoli
2 Tsp Fish Oil
3 oz Sweet Potato

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

M4
4.5 oz Chicken Breast
1 c broccoli
2 tsp flax oil
3 oz Sweet Potato

M5
2 ON Casein
1 Tbs Psyllium Husks
1 Tbs Flax Oil
2 CLA

M6
1 Can of Tuna
100g Pressed Dry Cottage Cheese
1/2 c broccoli
1 Tbs Flax

Totals P 277.1g C 114 F 98.8 Cals 2453.6 Fiber 36.6g

The CLA is a questionable worth supp but I have it in the cupboard so I decided to use them while I have them. I am weaning myself off EC too. I am down to a half dose 3 times daily and only had two brief lightning type head aches. You know the kind that strike out of nowhere but go away rather quickly.

I did 30 mins steady state cardio on the eliptical today, and some planks, V ups on the swiss ball and some hanging leg raises.

Balin, as I understand it, and I think I can find research somewhere if I can remember where, but CLA is a great addition to creatine, carbs and whey. As in a pwo combination.

Originally Posted by juggernaut

Balin, as I understand it, and I think I can find research somewhere if I can remember where, but CLA is a great addition to creatine, carbs and whey. As in a pwo combination.

Thanks for the advice, I will look it up

Originally Posted by Balin

Thanks for the advice, I will look it up

I know saw it in Muscular Development-but that magazine is shit anyway. I'll keep searching

Congrats on the Progress Balin!!

Thanks Sara

So its been a week at maint or 2400 cals ( P 277.1g C 114g F 98.8g )and at my weekly weigh in I am at 174 lbs. I am up 1 lb from PSMF. I was expecting to be higher due glycogen and water. I might tweak up a bit this week and see how I do.

Lookin' good, Balin! Keep up the hard work!

I am on my second week of maint, and my weight has stayed at 174 again at 2400 cals.

For this week on workout days I am going to add some more carbs and a few fats and hit 2800 cals. On my 3 non lifting days I am going to shoot for the same of 2400 cals.

Workout days will be P 275 C 150 F 120 for 2780 cals

non work out will be P 275 C 110 F 90 for 2450 cals.

Nice!