DaMayor does PSMF

[DaMayor]

Never make it back in time to edit.....

This was a good day. I expected to fizzle out, but came on stronger than last week...and I think I had more to give. Nice feeling for once, lol. I almost broke my own rule while doing leg work...and let out some blood thirsty, gutteral, animal-like groan. Don't get me wrong, I get in the zone, I just get so tired of listening to those feeble little gym twirps moaning and screaming all the time...while putting on their gloves.
I'd rather not draw that much attention.....just like to do the work.

Workout 3/4/10

Lat Pulls 3 sets x 8 @ 90, 180, 230
([plate loaded] Nautilus today)
Hammer Press 3 sets x 8 @ 180, 230, 270...Benches taken up by people doing yoga or some other gayity.
Seated Rows (Nautilus Plate Loaded) 3 sets x 8 @ 180, 270, 320
Rack Pulls...No racks available, Oly bars taken up by yuppies....doing curls.....WITH THE BAR...I HATE THAT
Leg Press (see note above, damn it) 3 Sets x 8 @ 410(w/u), 500, 590,and 680x6
Leg extensions 3 sets x 8 @ 120(w/u)140, 150, 170
Weighted Crunches 3 sets x 10-12 @ 110, 120, 130.

Alright then, off to consume some tuna.

 

[DaMayor]

Current "weight" 234lbs.

 

[Triple Threat]

So that means you're down several pounds. Seems like the diet is working so far.

 

[DaMayor]

Yep, it is apparently working...at a reasonable pace. While I can't say with 100% accuracy, I don't think I've lost any lean mass...speculating, I know.

 

[FMJ]

Yep, it is apparently working...at a reasonable pace. While I can't say with 100% accuracy, I don't think I've lost any lean mass...speculating, I know.

Well, as long as you kept weight on the bar(which it looks like you did) and you kept your protein up (which you MOSTLY did)
That 6 pounds should have been mostly bf.
How do you look in the mirror? Do you look or feel leaner? Even if 75% of that was bf loss you still lost 4.5 pounds of fat, chubby. Well done!

 

[DaMayor]

Well, as long as you kept weight on the bar(which it looks like you did) and you kept your protein up (which you MOSTLY did)
That 6 pounds should have been mostly bf.
How do you look in the mirror? Do you look or feel leaner? Even if 75% of that was bf loss you still lost 4.5 pounds of fat, chubby. Well done!

I do feel leaner, yes. Although this is probably due to water loss.

One thing to consider is that, on PSMF, the protein requirements are based on (estimated) LBM and not "bodyweight" as they are in most cases. Since my LBM is ~160 (I think it must be more, because I haven't weighed 160 since 7th or 8th grade) my minimum requirements are 160g per day. Of course, I try to go above that whenever possible....usually aiming for 200-220g per day...but that's tough to reach some days.

Speaking of chubby, how's that testosterone thing going?

 

[FMJ]

Speaking of chubby, how's that testosterone thing going?

Well, I sent in all my bloodwork info and labs so I'm just waiting to hear back. I'm gonna give the test cream a shot and see how I feel with that.
I start full blown UD2 tomorrow.
I'm gonna need every drop of test I can get!

 

[DaMayor]

Well, I sent in all my bloodwork info and labs so I'm just waiting to hear back. I'm gonna give the test cream a shot and see how I feel with that.
I start full blown UD2 tomorrow.
I'm gonna need every drop of test I can get!

Aw, it ain't that bad is it? I think as long as you get your head wrapped around what you're going to do first, the diet is pretty simple...just follow the rules.

 

[FMJ]

Aw, it ain't that bad is it? I think as long as you get your head wrapped around what you're going to do first, the diet is pretty simple...just follow the rules.

The diet will be a cake walk. It's the depletion workouts and full body training that will be a challange.
But hey, anything worth having is worth working for, right?


Right?

 

[DaMayor]

The diet will be a cake walk. It's the depletion workouts and full body training that will be a challange.
But hey, anything worth having is worth working for, right?


Right?

Actually, I've felt stronger/made some progress doing the full body thing. I think the change has done me good, diet or no diet. I'm pretty much wiped out afterwards, but I have more of a sense of accomplishment.....and a little more pain...but that's okay.

 

[DaMayor]

Today's Intake 3/5/10

Whey Protein Shot (2 serv.) 220cals, 0.0fat...2.0 carbs., 52.0g protein
Chicken Breast (5.75oz.) 263cals., 5.7 fat, 0.0 carbs., 49.5 protein
FF Cheese (1 serv) 60cals, 2.5 fat, 0.0 carbs., 8.0 protein
Turkey Cutlet (8oz.) 240cals., 3.0 fat, 0.0 carbs. 52.0 protein
Cottage Cheese (6 oz.)148 cals., 4.3 fat 4.4 carbs., 22.0 protein

Daily Totals 932 calories, 15.5g fat, 6.4g carbs.,183.5g protein

Had to abuse the protein shots today...we were very busy at lunch. That's the trouble with being a restaurant owner...when you should be eating, you're feeding everybody else.

Well, we've got a break from the gym until Monday...free meal Sunday. Yessss!!!!

 

[DaMayor]

3/6/10 Food Excitement


Egg whites (4) 68 cal, 0.2 fat, 1.0 carbs, 14.3 protein
Whole Egg (1) 63 cal, 4.4 fat, 0.3 carbs, 5.5 protein
Chicken breast tenderloin (5.75 oz.) 263 cal, 5.7 fat, 0.0 carbs, 49.5 protein
Mustard (1 oz.) 19 cal, 1.1 fat, 1.5 carbs, 1.2 protein
Broccoli (2.625 oz.) 30 cal, 0.3 fat, 5.8 carbs, 2.5 protein
Tuna (4 serv.) 240 cal, 0.0 fat, 0.0 carbs, 52.0 protein
Dill Pickle (1) 4 cal, 0.0 fat, 0.8 carbs, 0.2 protein
Protein Shot (2) 220 cal, 0.0 fat, 2.0 carbs, 52.0 protein

Daily Totals 907 calories, 11.8g fat, 11.4g carbs., 177.3g protein.

This just keeps gettin' better and better! Free meal tomorrow...unless I decide to hold out 'til post-workout on Monday.

 

[DaMayor]

Free Meal.....12 oz. top sirloin, a good two cups of broccoli, one trip to the salad bar...spring mix, mushrooms, onions,parmesan, bacon, w/ parm. dressing and about 6oz. cottage cheese.

DO I KNOW HO TO SPLURGE, OR WHAT!?

lol....more excitement tomorrow!

 

[FMJ]

Looking good! Looks like you're getting those macro's dialed in nicely,

 

[DaMayor]

Looking good! Looks like you're getting those macro's dialed in nicely,

Got a little slack on the diet last night....we'll burn it right off in the gym today, hopefully.

 

[DaMayor]

Monday 3/8/10

What a typical MONDAY this has been...possibly worse than most .

What DaMayor is Eatin'....

Whole egg (1) 63cal, 4.4 fat, 0.3 carbs, 5.5 protein
Egg whites (3)51cal, 0.2 fat, 0.7 carbs, 10.7 protein
FF Cheese (1) 60 cals, 2.5 fat, 0.0 carbs, 8.0 protein
Tuna (2 serv.)120cals, 0.0 fat, 0.0 carbs, 26.0 protein
Turkey Cutlet (5.75oz.) 168 cals, 2.1 fat, 0.0 carbs, 36.4 protein
Haddock (8oz.) 291cals, 8.4 fat, 1.1 carbs, 50.1 protein
Broccoli (~1 cup) 24cals, 0.3 fat, 4.7 carbs, 2.0 protein
Protein shot (2) 220 cals, 0.0 fat, 2.0 carbs, 52.0 protein

(projected) Daily Totals..

997 calories, 17.8g Fat, 8.9g Carbs., 190.7g Protein

Gym Today.

 

[Built]

How you feeling?

 

[ALBOB]

Yeah....I started off at 242~ish (I think I put 240 initially) Yesterday, 237. I'm not expecting an extreme loss like many experience. Then again, who knows?

Freakin' lightweight.

 

[DaMayor]

How you feeling?

Welllll...Last week I felt pretty irritable and drained at times, and ocassionally, well, like shit. After yesterday's free meal, (nice and clean) I kinda sorta ingested some sugar last night...which of course knocked me out of ketosis. Not a huge deal, but I'll have to go through the whole "crash" thing again. Then again, I may not have that much in my system to burn off....Either way, I'll get rid of it at the gym in a few minutes.
I have found that my body sends a pronounced signal when my calories are too low. On other diets, I was "flat", meaning calm and relatively comfortable. On this diet, I can tell when I need to eat...that feeling of impending death is a good prompt.

 

[Built]

I noticed this too - very "black and white", binary starve/fed feedback.

 

[DaMayor]

I noticed this too - very "black and white", binary starve/fed feedback.

Absolutely. I can feel it coming, get very irritable, and within five~ten minutes after I eat, I'm okay.
Odd, since this is something usually more associated with fluxuation in blood sugar levels....seems like my blood sugar should be at a minimum/non-existent...other than that from protein 'spillover'...(or stupid mistakes like yesterday) ..and since I'm only taking in 160~190g per day, seems like this wouldn't happen.
I am convinced that there are smallish pockets of unprocessed sugar within my fat stores that cause this as they are metabolized, lol!

 

[Built]

Sugar and fat. OMG you store BUTTERSCOTCH!

 

[DaMayor]

Sugar and fat. OMG you store BUTTERSCOTCH!

I was thinking peanut butter cups....maybe that's why my metabolism has been sluggish....it's caramelized.

 

[DaMayor]

Workout 3/8/10

Lat Pulls w/u 120x10, 130, 140,150 x8
D.B. Press 55,65, 75 x8
Seated Rows (Nautilus today) 180,270,320 x8
Leg Press w/u 320x10, 500, 590 x 8
Leg Extension w/u110 x10, 140,155,170 x 8 squeeze at the top for 30 sec.
Hammer Press 180, 230 x 8, 270 x 6

Busy Monday...a lot of folks in the way...doing nothing really.

I was disappointed in my lack of energy today. This was a complete turn~around from last Thursday. My form was pitiful on D.B. press, although I now feel that it is easier to maintain proper form with heavier weight than it is with lighter weight..if that makes any sense. Leg work was extremely painful, or moreso than usual. I felt a lot more tightness, and kinda feared injury on the last set or so, so I played it safe.

I can't understand how my strength and stamina are so much better when I am in ketosis, and almost dehydrated vs. post "free meal", when it seems I should have more to give. Weird.

Weight still the same (since last Thursday) post free meal....Hmmmm.

Thanks for your input!

Sincerely,

Butterscotch.

 

[Gazhole]

Lots of detail in here! Good job!

 

[DaMayor]

Lots of detail in here! Good job!

Well, if I don't make a concerted effort to stay focused, I'll drop the ball, lol. This diet can be pretty challenging, to say the least....I have to do something to combat the boredom.

 

[ALBOB]

Well, if I don't make a concerted effort to stay focused, I'll drop the ball, lol. This diet can be pretty challenging, to say the least....I have to do something to combat the boredom.

And you chose this over ?

 

[DaMayor]

And you chose this over ?

I'm sorry, I neglected to mention that I have injured my right forearm/elbow....and would rather not follow Captain Reacharound and his oddball cohorts in their quest for the LHJO record.

 

[ALBOB]

Captain Reacharound and his oddball cohorts

So you've met min0 lee.

 

[DaMayor]

3/9/10

Today's Eats...

Whole Egg (1) 63c, 4.4f, 0.3c 5.5p
Egg white (1) 17c, 0.1f, 0.2c, 3.6p
Egg Sub. (1 serv.) 30c, 0.0f, 1.0c, 6.0p
FF cheese (1 serv) 60c, 2.5f, 0.0c, 8.0p
Coffee (4 cups) 55c, 3.0f, 3.0c, 0.0p
Fish Oil (4 caps) 40cal 4.0fat 0.0 0.0
Turkey Cutlet (8.25 oz) 255c, 3.2f, 0.0c, 55.2p
Tuna (2 serv) 120c, 0.0f, 0.0c, 26.0p
Haddock (~4 oz) 80c, 0.5f, 0.0c, 20.0p
Broccoli (~1 cup) 24c, 0.3f, 4.7c, 2.0p
Protein Shots (2) 220c, 0.0f, 2.0c, 52.0p

Todays projected totals; 964 calories, 17.9 fat, 11.3 carbs. 178.3 protein.