DaMayor does PSMF

[DaMayor]

Yes, it's been a while since I last kept a journal....but, with all pre-diet enthusiam waning, I have the feeling that I might need input and the harrassment from my IM peers to stick with this one. PSMF. That is the dragon I will be fighting. Although I will be battling myself more than the diet. Stats? Let's just go with, "there's a lot of muscle under that fat"...Oh, okay, I'll at least give the basics.

Current weight 240
Height 5'10"
BF-Not 15%, Not 20%...'nuf said.

Yesterday's Intake
3 Poached Eggs (whole)
4 oz. tuna
6.5oz. Chicken Breast (boiled)
Protein Supp. (1 serving)
.75 cups broccoli (saute'ed/steamed)
1.5 cups shrimp

Total
1122 Calories (850minimum/1000maximum)
28.6g Fat (Reduce by 50%)
17g Carbs (20 Grams Max. per day)
189.2g Protein (160 Minimum)

I will be tweaking the diet to decrease fats and carbs, and will only consume the protein shake post-w/o.
Suppliments....

Multi Vitamin (Stresstabs advanced)
in addition to what is in the multi-V...
10g Fish Oil
1g Calcium
400mg Magnesium
25mg Zinc

Yesterday's Depletion W/O
Lat Pulls 3X8 130,140,150
Seated Rows 3x8 and 1X6 @ 180, 270, 320
Hammer Incline Press 3X8 @ 90, 180, 230. Free weights were busy, and I need to keep the pace....sorry purists.
Leg Press 3X8 @ 320(w/u), 410, 500, 590.. Stopped short, legs have been tight lately. Looks like its going to take longer than I thought to get them back.
Passed on other leg work. Hams were very tight/cramping...they NEVER do this.

We'll adjust these excercises to more basic movements, as recommended since this is a workout designed around the diet, and is supposed to be short and sweet.

Oh, apparently yesterday's depletion workout worked...because I am depleted. I expect to feel the urge to rip someone's head off by the end of the day as well....However, once I get past the "crash" I should level out.

 

[ALBOB]

PSMF - Piece of Shit Mother F**ker



Yep, that's appropriate for DaMayor

 

[DaMayor]

PSMF - Piece of Shit Mother F**ker



Yep, that's appropriate for DaMayor

 

[ALBOB]

I have the feeling that I might need input and the harrassment from my IM peers to stick with this one.

We're here for you.

 

[katt]

I liked that program when I did it... best thing was the carb up..

 

[DaMayor]

It's been twenty-four hours...and I haven't lost a thing! And now everybody's picking on me...Oh, I QUIT!




NOT.

 

[katt]

are you taking all the supplements that they suggest in the diet?

 

[DaMayor]

I liked that program when I did it... best thing was the carb up..

Not quite in the category that uses carb-ups just yet....but it won't be long.

 

[DaMayor]

are you taking all the supplements that they suggest in the diet?

Yep. At least I hope I'm not missing anything.

Today...

Supps.
2 Liters H20. (so far)

Egg Substitute, 4 servings...120 cal...0fat...3.5carbs...24g protein
(I won't eat this crap again..I'll just separate the damn eggs..whew!)
Tuna (water packed)...4oz serving....132cal... 0.9 fat... 0.0 carbs...28.9 protein
Spicy Mustard, 1 tsp.....blah
B/S Salmon Fillet, 5.5oz. serving...192 cals... 6.2 fat... 0.0carbs... 31.6 protein
Romaine Lettuce, 1/2 Cup...blah
Balsamic Vinegar...5-1 tsp.....5 cals....9 carbs

So, we're talking about 460 cals, 7.5g fat, 6.7g carbs and 85.4g protein as of this afternoon. Looks like I might have some room to play around with Dinner, eh?

I'm thinking RED MEAT, baby!

 

[DaMayor]

Um, would somebody please call my wife and explain to her that a diet doesn't work if you DON'T STICK TO THE PLAN!
You'd think that somebody who works around trainers and fitness all day would be a little more freakin' supportive! Son of a...

So, with that out of the way, I think I'll have a lean steak and a smidgeon of cottage cheese this evening. Bon Appetite...damn it.

 

[FMJ]

Hey Mayor,
Good luck on your diet. So whats you total caloric allowance on this diet? I've read little about the plan but I remember it was something crazy like 800 daily calories or something?

 

[DaMayor]

Hey Mayor,
Good luck on your diet. So whats you total caloric allowance on this diet? I've read little about the plan but I remember it was something crazy like 800 daily calories or something?

It varies based on your LBM. I can go no lower than 844...that's not a problem. I've been focusing on the protein requirement first, and everything else pretty much falls into place...as long as I don't get slack and attack the peanut butter jar, lol.
You should check out Lyle's book(s) he writes in a style that is easy to follow for the average person, but involved enough to engage the more dietetically educated.

Sorry, Albob....No Pictures.

 

[FMJ]

It varies based on your LBM. I can go no lower than 844...that's not a problem. I've been focusing on the protein requirement first, and everything else pretty much falls into place...as long as I don't get slack and attack the peanut butter jar, lol.
You should check out Lyle's book(s) he writes in a style that is easy to follow for the average person, but involved enough to engage the more dietetically educated.

Sorry, Albob....No Pictures.

Actually, I just purchased UD2 off his website yesterday. I've become frustrated because I've been doing a low carb with refeeds and I'm yo yo'ing on the scale, but never going to a new low. Hopefully I figure out what I'm doing wrong.

 

[DaMayor]

Actually, I just purchased UD2 off his website yesterday. I've become frustrated because I've been doing a low carb with refeeds and I'm yo yo'ing on the scale, but never going to a new low. Hopefully I figure out what I'm doing wrong.

Just stay with the plan and give it time.....and make sure you're doing everything Lyle says to do. A lot of the flux could be water weight, etc.

 

[FMJ]

Just stay with the plan and give it time.....and make sure you're doing everything Lyle says to do. A lot of the flux could be water weight, etc.

I sometimes gain like 2 pounds after a refeed day. Consuming 650 carbs in a day, I'm sure thats water weight... but following that with 4 low carb days, you would think I would lose that 2 pounds plus some extra. But I haven't yet. Anyway, This thread is about your diet so I will highjack it no more. lol
So hows it going today? You work out today right? Interested in your energy levels, strength, etc.

 

[DaMayor]

I sometimes gain like 2 pounds after a refeed day. Consuming 650 carbs in a day, I'm sure thats water weight... but following that with 4 low carb days, you would think I would lose that 2 pounds plus some extra. But I haven't yet. Anyway, This thread is about your diet so I will highjack it no more. lol
So hows it going today? You work out today right? Interested in your energy levels, strength, etc.

Water weight is easy/quickly gained, fat is harder to lose...I've learned that it is just part of the process....and curse shows like The Biggest Loser for showing people losing 22lbs. in a week....Lyle addresses this somewhere as well, I believe.

My day? Well, I'm leveling off..the headache is almost gone (I usually get one day 2 thru day 3) Back to the gym today, although, since I'm doing a two day full-body routine right now, after today I am going to space my workouts out... say Monday and Thursday for adequate recovery.

 

[Built]

How you feeling?

Oh, by the way, I found soups very helpful on PSMF. Also diet Jell-O.

 

[DaMayor]

How you feeling?

Oh, by the way, I found soups very helpful on PSMF. Also diet Jell-O.

Well, knowing that a huge percentage of this diet is a psychological battle, I'm dealing with the irritabilty/murderous rage pretty well.
I'm not craving anything, hunger is under control, although I am finding it a little harder to control both fat and carbs...other diets aren't as much concerned about fat.
My main concern, which could be remedied with a little culinary creativity, is the boredom. I've had to work a little harder to come up with dishes I could disguise as "regular" food so my wife won't start up with that, "Oh, you can't have THAT, and you can't have THAT" routine....and, of course, a man can only stand so much tuna.

 

[DaMayor]

Oh, by the way, I found soups very helpful on PSMF. Also diet Jell-O.

I produce at least 3~5 gallons of chicken broth a day here. (from the 20~30lbs of chicken we cook) We make a LOT of soup...why didn't I think of that?

I wonder how egg drop soup would fly without the corn starch?

Oh, and Thanks B.!

 

[Built]

You can puree veggies into the soup; you can puree MEAT into it, too. Really helps you stay "full".

 

[DaMayor]

Today...day three of what...eighty-four? YeeHaw!!!

Food Cal. Fat Carbs Protein
4 Egg whites 68 0.2 1.0 14.3
1 Whole Egg 63 4.4 0.3 5.5
LF String Cheese(2 serv.) 120 5.0 0.0 16.0
2 Chicken Breast (9.0 oz.) 377 7.6 0.0 72.4
Protein Supp.PWO(1 serv.) 150 1.0 8.0 26.0
Chicken Breast (~4.5) 206 4.5 0.0 38.8
Daily Coffee (4 cups) ???? 129 6.0 0.0 0.0

Daily Totals 1,114cals. 28.6 Fat 9.3 Carb.s 173 Protein ​

Workout was primarily the same. I will get into squats next week, leg press numbers are coming back up. Not high, mind you, but improving. Same thing goes for RDL's, Rack Pulls, et al. I'm trying to stay with heavy compound stuff, as instructed by the brainiacs that be...er, are...whatever.

Lat Pulls 3X8 130 (w/u) 140,150,160
Seated Rows 3x8 and 1X8 @ 200, 290, 380, 430 x6-ish..fizzled out.
D.B. Press 3X8 @ 55,65,75 Damn weak in this area...
Leg Press 3X8 @ 410 (w/u) 500, 590, 680 x 6
Crunches

 

[pitman]

Yes, it's been a while since I last kept a journal....but, with all pre-diet enthusiam waning, I have the feeling that I might need input and the harrassment from my IM peers to stick with this one. PSMF. That is the dragon I will be fighting. Although I will be battling myself more than the diet. Stats? Let's just go with, "there's a lot of muscle under that fat"...Oh, okay, I'll at least give the basics.

Current weight 240
Height 5'10"
BF-Not 15%, Not 20%...'nuf said.

Yesterday's Intake
3 Poached Eggs (whole)
4 oz. tuna
6.5oz. Chicken Breast (boiled)
Protein Supp. (1 serving)
.75 cups broccoli (saute'ed/steamed)
1.5 cups shrimp

Total
1122 Calories (850minimum/1000maximum)
28.6g Fat (Reduce by 50%)
17g Carbs (20 Grams Max. per day)
189.2g Protein (160 Minimum)

I will be tweaking the diet to decrease fats and carbs, and will only consume the protein shake post-w/o.
Suppliments....

Multi Vitamin (Stresstabs advanced)
in addition to what is in the multi-V...
10g Fish Oil
1g Calcium
400mg Magnesium
25mg Zinc

Yesterday's Depletion W/O
Lat Pulls 3X8 130,140,150
Seated Rows 3x8 and 1X6 @ 180, 270, 320
Hammer Incline Press 3X8 @ 90, 180, 230. Free weights were busy, and I need to keep the pace....sorry purists.
Leg Press 3X8 @ 320(w/u), 410, 500, 590.. Stopped short, legs have been tight lately. Looks like its going to take longer than I thought to get them back.
Passed on other leg work. Hams were very tight/cramping...they NEVER do this.

We'll adjust these excercises to more basic movements, as recommended since this is a workout designed around the diet, and is supposed to be short and sweet.

Oh, apparently yesterday's depletion workout worked...because I am depleted. I expect to feel the urge to rip someone's head off by the end of the day as well....However, once I get past the "crash" I should level out.

thats a journal ? add the truth on how many times you jacjed off during this and it can be called a diary...

 

[DaMayor]

thats a journal ? add the truth on how many times you jacjed off during this and it can be called a diary...

Shouldn't you be sweeping the cell block or something?

Run along now, little scrub.......Shoo! Shoo!

 

[pitman]

Shouldn't you be sweeping the cell block or something?

Run along now, little scrub.......Shoo! Shoo! little scru

scrub you made a funny... ha ha..and no i dont sweep the blocks thats for niggas that nobody likes...i do this and what i want to do im a popular nigga in here. just remember to pay your taxes for my well being thank you..for your donations...

 

[FMJ]

..and no i dont sweep the blocks thats for niggas that nobody likes...

But... that still describes you.

 

[pitman]

But... that still describes you.

now fmj...that doesn't sound like you a bit harsh isn't it ? besides in lock up you just have to be built like a shit house to get respect cause all the guards are punie or a super fat ass like you... looking to get cool attention from well built gentlemen ...ya feel me ? aww was that a put down ? you look great pink and soft...

 

[FMJ]

now fmj...that doesn't sound like you a bit harsh isn't it ? besides in lock up you just have to be built like a shit house to get respect cause all the guards are punie or a super fat ass like you... looking to get cool attention from well built gentlemen ...ya feel me ? aww was that a put down ? you look great pink and soft...

I see you're sticking to your "Lock up" bullshit huh?
Sounds like something made to to impress a bunch of people on a discussion forum. Ya feel me?

 

[pitman]

I see you're sticking to your "Lock up" bullshit huh?
Sounds like something made to to impress a bunch of people on a discussion forum. Ya feel me?

sorry butty, why do and why would it be impressing people to be locked up ??? i was dumb and real young..we can pray to change places...it's the sad dumb people that would be impressed with sumones misfortunes...which one got to you fat ass or punie..did i spell punie right? your the intelligent impressed of a locked up fool ????

 

[FMJ]

sorry butty, why do and why would it be impressing people to be locked up ??? i was dumb and real young..we can pray to change places...it's the sad dumb people that would be impressed with sumones misfortunes...which one got to you fat ass or punie..did i spell punie right? your the intelligent impressed of a locked up fool ????

No, you didn't spell puny right. You didn't spell buddy right and you didn't spell someone right either. And nothing you say get's to me pitstain.. I just like picking on you.

Ya feel me?

In the future, there's a little spellcheck funtion in the upper right hand corner of the reply box. Why not try it sometime?

 

[FMJ]

Sorry DaMayor, I didn't mean to soil your thread with Pitstain.