Thread: Balin's PSMF Log

good luck on your goals!
I'm no nutrition expert, but your cals seem low...

They look fine to me.

Good luck!

Your five-hour, once a week refeed will have between 225g and 450g carb, from what I see. That sound right by you?

Thats what I was planning for refeeds. I am going to schedule it for Sunday I think. I might start on the low end and see how I respond to it at first. I am pretty IR.

Good plan. You'll find you'll be able to ramp it up as you lean out.

There are a few tricks to helping this work - one is to load creatine that day. Another is vinegar shots - I alternate between the two when I carb up - carb and shot of vinegar - carb and teaspoon of creatine - until I've consumed 20g of creatine.

Also, remain moderately active - it translocates GLUT4 and this mediates reglycogenation. Nothing too strenuous - housework is just about perfect. Plus you're usually home anyway, eating...

Well I was thinking of slamming 100g of carbs then waiting an hour then hitting the gym. Work out for a hour then have about another 100g of carbs with some protein.

At about 4 hours into the refeed then top up with 50-100g of carbs.

I am thinking of sticking to Bananas, Oats and Sweet Potato for the carb sources too. No Doughnuts or Pizza

I am a creatine non responder but I may give it a shot.

By vinegar do you mean, the white vinegar or Apple Cider Vinegar?

Any kind of vinegar. Acetic acid enhances glucose transport.

I recommend white flour, white rice and dextrose for carbups.

The creatine also enhances glucose uptake - that's why I recommend it.

Originally Posted by Built

Any kind of vinegar. Acetic acid enhances glucose transport.

I recommend white flour, white rice and dextrose for carbups.

The creatine also enhances glucose uptake - that's why I recommend it.

Ah, so this is what you meant by trick... tools to help the partitioning. It took a while for the light bulb to go off .

I guess I am just being carbophobic

Starting Day Stats

Morning weight - 194 lbs.

I went to the gym upon waking and had a Tanita Body Comp done. I know there is a wide variance with this machine but I just wanted to ball park my BF.

They had me at 20.8% BF so I feel better using the Category 2 calculations.

I had breakfast and its my first time using ON Casein. Man is it thick.

Day 1

I made it through my first day a with a bit of an EC buzz in the morning and a bit of a head ache in the evening

Supps - 1/2 dose EC x 3, 1g Potassium, 420mg Magnesium, thrice daily Multi, MSM and Glucosamine

Meal 1 10 am

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

P 46g C 6g F 5.5g Cals 257.5

Meal 2 2 pm

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

P 48.3g C 5.9g F 2.8g Cals 242

Meal 3 6:30 pm - Post workout

100g Pressed Dry Cottage Cheese
3 oz Chicken Breast
2 c Mixed Greens
1 Tsp Fish Oil

P 47.8g C 5.2 F 8.3g Cals 285.8

Meal 4 10 pm

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

P 49.3 C 3.9 F 8.1 Cals 285.7

Daily Total: P 191.4g C 21g F 24.6g Cals 1071 Fiber 19.2g


Upper Body Workout

10 min elliptical warm up

BB Bench Press 3 sets 8, 8, 5
Neutral Grip Pull ups 3 sets 8, 8, 7
DB Lateral Raises 2 sets 8, 8
Tricep Pushdowns 2 sets 10, 10
BB Curl 2 sets 10, 10

That's way too much warmup. Just do a few progressively heavy triples before your work sets, then keep the reps lower than this. I do 3x5s on PSMF, and no cardio at all to warm up. You don't have anything to spare.

Why upper body only? This should be upper and lower.

I am doing the 3 a week work outs. Its a variation thats in the book.

Week 1
Upper rest Lower rest Upper rest rest

Week 2
Lower rest Upper rest Lower rest rest

But yes the cardio left me a bit tanked so I will take your advice with the triples to warm up.

I'll go heavier and shoot for 5s next work out.

Oh, okay, gotcha.

The long warmup and the rep range threw me.

Carry on...

Originally Posted by Built

Oh, okay, gotcha.

The long warmup and the rep range threw me.

Carry on...

np , thanks for keeping me in check

Just an FYI - supplementing with calcium has also been shown to moderately increase fat burning. Nothing to write home about but hey, every little bit helps right?

Originally Posted by danzik17

Just an FYI - supplementing with calcium has also been shown to moderately increase fat burning. Nothing to write home about but hey, every little bit helps right?

Thanks for the tip, I have some in the cupboard

I'll have to follow along this thread I did the PSMF a few weeks back and it worked wonders for me.. I'm still taking all the supps now, even though I'm on a modified PSMF right now.

Good luck!

Thanks Katt!! The more eyes on this thread keeps me honest

Day 2

Same food and schedule as yesterday. But the head ache is gone and I think I have dumped a ton of water. I am feeling pretty flat under this fat, lol!!

Meal 1 10 am

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

P 46g C 6g F 5.5g Cals 257.5

Meal 2 2 pm

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

P 48.3g C 5.9g F 2.8g Cals 242

Meal 3 6:30 pm - Post workout

100g Pressed Dry Cottage Cheese
3 oz Chicken Breast
2 c Mixed Greens
1 Tsp Fish Oil

P 47.8g C 5.2 F 8.3g Cals 285.8

Meal 4 10 pm

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

P 49.3 C 3.9 F 8.1 Cals 285.7

Daily Total: P 191.4g C 21g F 24.6g Cals 1071 Fiber 19.2g

I'll be following along
You never know maybe one day I'll try a similar plan

Originally Posted by sara

I'll be following along
You never know maybe one day I'll try a similar plan

Hey Sara, thanks for popping in I haven't talked to you in ages, it looks like things are going well in your journal

Day 3

Same Meals I am up to 3 full doses of EC now at 8am, noon and 4-5 pm. Even though I am at full doses I was dragging my ass at around 3pm today and felt like I could nap

Meal 1 8 am

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

P 46g C 6g F 5.5g Cals 257.5

Meal 2 1 pm Post workout

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

P 48.3g C 5.9g F 2.8g Cals 242

Meal 3 6:30 pm

100g Pressed Dry Cottage Cheese
3 oz Chicken Breast
2 c Mixed Greens
1 Tsp Fish Oil

P 47.8g C 5.2 F 8.3g Cals 285.8

Meal 4 10 pm

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

P 49.3 C 3.9 F 8.1 Cals 285.7

Daily Total: P 191.4g C 21g F 24.6g Cals 1071 Fiber 19.2g

Lower Body

Squats triples for warmup, 3x6
SLDL - 3x8, weight up from last week
Standing Calf Raises 3x10
Back extensions - 2x8
Weighted Crunches - 3x10

I have never done a refeed before so I am planning ahead for tomorrow. My range is 225g - 450g of carbs. I am thinking of starting at the low end to see how I respond and tweak up for the following refeeds.

An hour before workout:

1 ON Whey
1.25 c white rice
2 Tbs Salsa
6 oz Banana
4 oz Sweet Potato
1 TBS Olive Oil
1 Tsp Fish Oil

P 34.05 C 137.9 F 15.8 Cals 830

Then because I am not creative I would have the same after my work out

This would put my whole day intake to

P 211.7 C 291.6 F 45.7 Cals 2424.5

Does this look ok?

I'd do this up like UD2.0 - an hour before the workout, eat a few pieces of fruit and a whey shake or some cottage cheese.

Do a tension workout, then start the refeed.

Day 4

Meals the same as the previous days. Once I use up all the chicken breasts I cooked I will change some stuff up.

Day 5 - Refeed Day

I weighed myself this morning. I am down 5 lbs from 194 to 189. I am just curious on how much I will my weight will increase from the refeed today.

I prefer only weighing myself weekly so I will resume that schedule after I see what a refeed does to me.

How has the mood been? pretty irritable?

Good question, so I went to ask my kids,

I am not crustier than usual, but I am less patient. I take the EC at around 8am, noon and around 5pm. But for the last 2-3 days by 3-4pm I am dragging for energy levels but they bounce back after the EC and my 6pm meal.

I am just sort of antsy. I couldn't sit through a 2 hour movie on TV last night

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

Let alone being on very low cals.... equal not a very happy person