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My 2009 Journey
- Thread starter sara
- Start date
- Joined
- Mar 18, 2002
- Messages
- 30,626
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- 63
- Age
- 54
- Location
- Colorado Springs, Colorado
What is PSMF?
hiya built!
hiya built!
The Rapid Fat Loss Handbook by Lyle McDonald | BodyRecomposition - The Home of Lyle McDonald
There's a very specific protocol to follow. Sara's almost low enough for this to be a protein sparing modified fast. You barely train on this sort of diet. Just two shot, heavy, full-body workouts a week, and a bit of optional walking.
PS Hi yerself!
There's a very specific protocol to follow. Sara's almost low enough for this to be a protein sparing modified fast. You barely train on this sort of diet. Just two shot, heavy, full-body workouts a week, and a bit of optional walking.
PS Hi yerself!
Perfect.
Let's nail down your plan. This is a fitday report over the most recent week:
Grams Calories %-Cals
Calories 1,189
Fat 56.8 511 43 %
Saturated 8.7 78 7 %
Polyunsaturated 5.9 53 4 %
Monounsaturated 11.9 107 9 %
Carbohydrate 33.7 128 11 %
Dietary Fiber 7.7
Protein 134.6 553 46 %
Alcohol 0.0 0 0 %
You are doing PSMF-level eats, so two or at most three workouts a week.
How about this. As long as you continue to eat this way, alternate between these two workouts:
Workout 1:
Workout 2:
Workouts are Monday Wednesday Friday
Cardio is 20 minutes of cycling or any other cardio machine after workouts
*PLUS*
Up to an hour in total walking any of the days. <- optional
One one-hour cheat meal a week, ideally an hour or two before OR immediately after a workout.
When you hit 135 lbs (in about ten pounds) we will creep up the calories to about 1600 over a week, then leave them there for another week before we do another round at this level.
When you hit 130 lbs, we switch to a more moderate plan with more food and more activity.
Sound good?
Log your workouts (weights used, cardio done), your macros and your weight daily.
Let's nail down your plan. This is a fitday report over the most recent week:
Grams Calories %-Cals
Calories 1,189
Fat 56.8 511 43 %
Saturated 8.7 78 7 %
Polyunsaturated 5.9 53 4 %
Monounsaturated 11.9 107 9 %
Carbohydrate 33.7 128 11 %
Dietary Fiber 7.7
Protein 134.6 553 46 %
Alcohol 0.0 0 0 %
You are doing PSMF-level eats, so two or at most three workouts a week.
How about this. As long as you continue to eat this way, alternate between these two workouts:
Workout 1:
- Squats (barbell, below parallel): 3x5-8
- T-bar rows: 3x5-8
- Barbell bench press: 3x5-8
Workout 2:
- Hang cleans OR Olympic bar corner presses: 3x5-8
- Romanian deadlifts: 3x5-8
- Chinups or lat pulldowns (shoulder-width or narrower): 3x5-8
Workouts are Monday Wednesday Friday
Cardio is 20 minutes of cycling or any other cardio machine after workouts
*PLUS*
Up to an hour in total walking any of the days. <- optional
One one-hour cheat meal a week, ideally an hour or two before OR immediately after a workout.
When you hit 135 lbs (in about ten pounds) we will creep up the calories to about 1600 over a week, then leave them there for another week before we do another round at this level.
When you hit 130 lbs, we switch to a more moderate plan with more food and more activity.
Sound good?
Log your workouts (weights used, cardio done), your macros and your weight daily.
Ok. since I didn't do this plan today, I am going to train tomorrow..
every tuesday, thursday, saturday? sounds ok?
05/25/09
DIET: Today had a late start with my meals.. woke up late since it's a holiday
Meal 1
1/2 Cup LF Cottage Cheese
1 oz. Cashews
Meal 2
4 Egg Whites
2 Slices Grudo Cheese
Spinach
Meal 3
3 oz. Steak
Okra
Green Beans
Tomatoes
Meal 4
1/2 Cup LF Cottage Cheese
10 Fish Oil Caps
Very Low with my calories today.. Will increase it back to normal tomorrow!
DIET: Today had a late start with my meals.. woke up late since it's a holiday
Meal 1
1/2 Cup LF Cottage Cheese
1 oz. Cashews
Meal 2
4 Egg Whites
2 Slices Grudo Cheese
Spinach
Meal 3
3 oz. Steak
Okra
Green Beans
Tomatoes
Meal 4
1/2 Cup LF Cottage Cheese
10 Fish Oil Caps
Very Low with my calories today.. Will increase it back to normal tomorrow!
Walk for up to an hour IN TOTAL any of the days. Just a brisk walk, nothing more taxing than that. It's mostly for appetite control. Walking can help settle down hunger. Higher intensity activity will tend to increase hunger, and it won't burn off enough calories to be worth it.
Here's how I'd like you to track in here, okay?
Every day, post your weight that morning empty, naked and unfed.
No need to post your food choices or meals. Your food choices and meal timing doesn't matter in the slightest, just the fitday totals.
Post the workout you did with the weights you used and the cardio you did.
*****************
So for example:
Tuesday, May 26
AM weight: xxx
Diet:
Grams Calories %-Cals
Calories xx
Fat xx
Saturated xx
Polyunsaturated xx
Monounsaturated xx
Carbohydrate xx
Dietary Fiber:xx
Protein xx
Alcohol xx
Workout
lift a 3xXwith xx lbs
lift b 3xX with xx lbs
lift c 3xX with xx lbs
Cardio xx minutes in am, xx minutes after workout, total one hour.
*****************
Wednesday, May 27
AM weight: xxx
Diet:
Grams Calories %-Cals
Calories xx
Fat xx
Saturated xx
Polyunsaturated xx
Monounsaturated xx
Carbohydrate xx
Dietary Fiber:xx
Protein xx
Alcohol xx
No lifting.
Walked 20 minutes at lunch.
*****************
Thursday, May 28
AM weight: xxx
Diet:
Grams Calories %-Cals
Calories xx
Fat xx
Saturated xx
Polyunsaturated xx
Monounsaturated xx
Carbohydrate xx
Dietary Fiber:xx
Protein xx
Alcohol xx
Workout
lift a 3xXwith xx lbs
lift b 3xX with xx lbs
lift c 3xX with xx lbs
Cardio 20 minutes after lifting. Didn't feel like doing any more.
*****************
You want to add any notes, do that at the end. I want to be able to scroll down your posts and see how you're doing, okay?
Here's how I'd like you to track in here, okay?
Every day, post your weight that morning empty, naked and unfed.
No need to post your food choices or meals. Your food choices and meal timing doesn't matter in the slightest, just the fitday totals.
Post the workout you did with the weights you used and the cardio you did.
*****************
So for example:
Tuesday, May 26
AM weight: xxx
Diet:
Grams Calories %-Cals
Calories xx
Fat xx
Saturated xx
Polyunsaturated xx
Monounsaturated xx
Carbohydrate xx
Dietary Fiber:xx
Protein xx
Alcohol xx
Workout
lift a 3xXwith xx lbs
lift b 3xX with xx lbs
lift c 3xX with xx lbs
Cardio xx minutes in am, xx minutes after workout, total one hour.
*****************
Wednesday, May 27
AM weight: xxx
Diet:
Grams Calories %-Cals
Calories xx
Fat xx
Saturated xx
Polyunsaturated xx
Monounsaturated xx
Carbohydrate xx
Dietary Fiber:xx
Protein xx
Alcohol xx
No lifting.
Walked 20 minutes at lunch.
*****************
Thursday, May 28
AM weight: xxx
Diet:
Grams Calories %-Cals
Calories xx
Fat xx
Saturated xx
Polyunsaturated xx
Monounsaturated xx
Carbohydrate xx
Dietary Fiber:xx
Protein xx
Alcohol xx
Workout
lift a 3xXwith xx lbs
lift b 3xX with xx lbs
lift c 3xX with xx lbs
Cardio 20 minutes after lifting. Didn't feel like doing any more.
*****************
You want to add any notes, do that at the end. I want to be able to scroll down your posts and see how you're doing, okay?
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No, that's not how I want you to train. The walking is absolutely optional. I don't want you changing when you train for the walking. Please continue to lift at night.
20 minutes after you lift is great. Toss in another 20 minute walk in the AM and another one sometime during the day.
One hour in total.
Make sense?
20 minutes after you lift is great. Toss in another 20 minute walk in the AM and another one sometime during the day.
One hour in total.
Make sense?
You mean the optional walk is totaling 1 hour for the week?
great! I would walk during my lunch break for about 20 minutes then! except for tomorrow. have alot to do during my lunch break tomorrow!
No.
One hour of walking in total at the most each day.
Monday: walk for an hour, or don't.
Tuesday: walk for an hour, or don't.
Wednesday: walk for an hour, or don't.
etc.
This is not mandatory "all at once" walking. You don't need to do ANY. It won't burn that much. It might help settle down hunger. If you do it too intensely, it won't burn that much and it might make hunger WORSE.
One hour of walking in total at the most each day.
Monday: walk for an hour, or don't.
Tuesday: walk for an hour, or don't.
Wednesday: walk for an hour, or don't.
etc.
This is not mandatory "all at once" walking. You don't need to do ANY. It won't burn that much. It might help settle down hunger. If you do it too intensely, it won't burn that much and it might make hunger WORSE.
ok, I finally got it 
After I eat sometimes, I do get hungier.. I been having unsweetend ice black tea or hot tea with some splenda.. that been helping alot with the appetite!
you think its reasonable to be around 115-120 by november 18'th?
After I eat sometimes, I do get hungier.. I been having unsweetend ice black tea or hot tea with some splenda.. that been helping alot with the appetite!
you think its reasonable to be around 115-120 by november 18'th?
I just updated your plan with some more examples.
http://www.ironmagazineforums.com/online-journals/97652-my-2009-journey-7.html#post1901056
Walk after you eat for a few minutes. It sometimes helps.
Let's see how you feel when we crack 130, okay? You'll be a LOT happier then.
http://www.ironmagazineforums.com/online-journals/97652-my-2009-journey-7.html#post1901056
Walk after you eat for a few minutes. It sometimes helps.
Let's see how you feel when we crack 130, okay? You'll be a LOT happier then.
- Joined
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up at the crack of noon, eh?
AWESOME!
I admit...I slpet most of my Sunday away...almost feel ashamed of that...or proud...whichever...
You doin' what B says? You gonna make me fly all the way back there to enforce it? I'll do it! (I also get to drive you car...but that's just a perk)
...as well as seeing you show off the hot beach bod in a bikini!
So get crack-a-lackin'!
AWESOME!
I admit...I slpet most of my Sunday away...almost feel ashamed of that...or proud...whichever...
You doin' what B says? You gonna make me fly all the way back there to enforce it? I'll do it! (I also get to drive you car...but that's just a perk)
...as well as seeing you show off the hot beach bod in a bikini!
So get crack-a-lackin'!
I get really down on myself when I sleep late during the weekend! but its also soo worth it since i get up 6 am every morning!
Yea. let's hope so for my new or i can say get back my old hot body! lol
Yea. let's hope so for my new or i can say get back my old hot body! lol
05/26/09
Weight:145.4 lbs
Diet:
Calories 1,428
Fat 71.1 629 44 %
Saturated 17.8 158 11 %
Polyunsaturated 11.7 104 7 %
Monounsaturated 29.0 255 18 %
Carbohydrate 33.3 130 9 %
Dietary Fiber 6.0
Protein 161.3 668 47 %
Alcohol 0.0 0 0
Weights
Barbell Squats 55X8, 75X6 , 75X6
T-bar Rows 25X8 , 30X7, 35x6
Barbell Bench Press 45X7, 60X5, 60X5
Cardio: OFF
Notes: Had a really busy day.. didn't get a chance to do my cardio... alot of things going on here, and things should be back to normal and might even get better in a week!
My fat intake was a little high today.. I had some chicken breast with some skin!
Weight:145.4 lbs
Diet:
Calories 1,428
Fat 71.1 629 44 %
Saturated 17.8 158 11 %
Polyunsaturated 11.7 104 7 %
Monounsaturated 29.0 255 18 %
Carbohydrate 33.3 130 9 %
Dietary Fiber 6.0
Protein 161.3 668 47 %
Alcohol 0.0 0 0
Weights
Barbell Squats 55X8, 75X6 , 75X6
T-bar Rows 25X8 , 30X7, 35x6
Barbell Bench Press 45X7, 60X5, 60X5
Cardio: OFF
Notes: Had a really busy day.. didn't get a chance to do my cardio... alot of things going on here, and things should be back to normal and might even get better in a week!
My fat intake was a little high today.. I had some chicken breast with some skin!
- Joined
- Mar 18, 2002
- Messages
- 30,626
- Reaction score
- 143
- Points
- 63
- Age
- 54
- Location
- Colorado Springs, Colorado
wha....you wouldn't trust me with your car? ppppffffttt.....you know guys are better drivers than women..sheesh!
How 'bout your NEW hot body.
wha....you wouldn't trust me with your car? ppppffffttt.....you know guys are better drivers than women..sheesh!
How 'bout your NEW hot body.
Guys are just more agressive when they drive .. it pisses me off when people don't use their turn signal
No worries. You still ran a significant deficit, and you trained. Good job, and thanks for the post.
Diet I have no problem with this week and next week.. but the training and cardio, I am going to do my best to work it in my schedule.. I have to take care of the dogs and cats all alone, work, school .. till hopefully the end of next week!
05/27/09
Weight:144.4
Diet:
Grams Calories %-Cals
Calories 951
Fat 49.6 439 46 %
Saturated 5.4 48 5 %
Polyunsaturated 3.2 27 3 %
Monounsaturated 10.1 86 9 %
Carbohydrate 38.9 152 16 %
Dietary Fiber 5.3
Protein 92.1 372 39 %
Alcohol 0.0 0 0 %
Weights:
OFF
Cardio:
~ 15-20 minutes brisk walk during lunch
Notes:Yes, very low in cals.. did not have an appetite today
Weight:144.4
Diet:
Grams Calories %-Cals
Calories 951
Fat 49.6 439 46 %
Saturated 5.4 48 5 %
Polyunsaturated 3.2 27 3 %
Monounsaturated 10.1 86 9 %
Carbohydrate 38.9 152 16 %
Dietary Fiber 5.3
Protein 92.1 372 39 %
Alcohol 0.0 0 0 %
Weights:
OFF
Cardio:
~ 15-20 minutes brisk walk during lunch
Notes:Yes, very low in cals.. did not have an appetite today
05/28/09
Weight: 142.8 Lbs
Diet:
Calories 1,011
Fat 51.4 462 46 %
Saturated 4.7 43 4 %
Polyunsaturated 1.9 17 2 %
Monounsaturated 5.6 51 5 %
Carbohydrate 33.4 130 13 %
Dietary Fiber 3.9
Protein 102.6 421 42 %
Alcohol 0.0 0 0 %
Weights: OFF
Cardio: OFF
Notes: I will try to get myself out with the dogs and walk for a litte..
Glad I lost 1.6 lbs
Weight: 142.8 Lbs
Diet:
Calories 1,011
Fat 51.4 462 46 %
Saturated 4.7 43 4 %
Polyunsaturated 1.9 17 2 %
Monounsaturated 5.6 51 5 %
Carbohydrate 33.4 130 13 %
Dietary Fiber 3.9
Protein 102.6 421 42 %
Alcohol 0.0 0 0 %
Weights: OFF
Cardio: OFF
Notes: I will try to get myself out with the dogs and walk for a litte..
Glad I lost 1.6 lbs
- Joined
- Mar 18, 2002
- Messages
- 30,626
- Reaction score
- 143
- Points
- 63
- Age
- 54
- Location
- Colorado Springs, Colorado
look at you! Dropping weight like its hott!
Sing it with me:
Drop it like it's Hot....
Keep it up! Listen to that Built chick...she seems to have you on track!
Oh..I ALWAYS use my turn signals...just saying...
Sing it with me:
Drop it like it's Hot....
Keep it up! Listen to that Built chick...she seems to have you on track!
Oh..I ALWAYS use my turn signals...just saying...
Last edited:
