3 week assisted PSMF and chemical experiment.

[jmorrison]

PSMF = Protein Sparing Modifed Fast

Its an extremely low calorie diet with moderate to high protein for maintaining muscle. I am using the RFL (Rapid Fat Loss) PSMF designed by Lyle McDonald.

It works, but it is miserable. At least for me.

 

[unclem]

^^^^^^^^thanks jmorrison, very helpful again, much thanks bro.

 

[returnofthdragon]

hey cap't, would you recommend that taking a thyroid drug for that 42 days straight without a break? i like the looks of it. but i thought that 3 weeks max on t3, but i could be wrong bro.? also can you run that with gear at the same time?

I've read 6wks is the limit, but what do I know!

I do know you shouldn't take t3 while you are NOT on gear. It metabolizes everything, including muscle. The gear will help offset this.

jmorrison: post up some samples of your diet. I'm not on any specific plan, but after figuring my calories, I may be somewhere around where you are. I'm doing things a little backward from you though. I'm cutting hard for the first few weeks, then increasing calories. I'm currently above the recommended BF due to spending most the year with my limb in a split from to different injuries.

 

[jmorrison]

Day 6:

Weight: 221 ( -8lbs )


Had some weird and scary shit happen to me today. I got up, took my ECA and went and did some cardio. I did circuit training today instead of the treadmill, because I just couldnt stand the thought of walking today. It was pretty intense, and I may have gone overboard a little. Anyway, got done and went and took my shower, then applied my clenviscerate. Went to check my email, and started seeing little flashes of light. I ignored it because I am a bad mother fucker and some pussy spots of light arent going to get me down. They just kept getting worse, and eventually my vision blurred and I could only see out of a small tunnel of vision. I thought I was fucked, but I just sat there and waited it out, because what the hell could anyone do for me. I could feel my heart pounding, but nothing felt out of rythym or anything. It faded a little in intensity, and I went and got a cold drink of water and ate. After that it went away, but I had a MASSIVE headache settle in somewhere between my eyes and my brain. Had the headache all day.

I finally gave birth to a toddler in the restroom. He weighed 35lbs, wore boots, had a tattoo and was smoking a cigar. I named him Saney, then sent him on his way. Can't wait to weigh in the morning.

Diet went pretty much according to plan. Lots of chicken and such. Posted below for Returnofthedragon

Breakfast:

Salad
2.5 Chicken Breasts, 1/2 cup lettuce, jalepenos.

Break
1 cup cottage cheese, 2 slices deli roast beef

Lunch

Salad
2.5 Chicken breasts, 1/2 cup lettuce, jalepenos, 1 can tuna

Break/Dinner
1cup cottage cheese, 2 slices deli roast beef


Totals
Cals 1,264, Fat 33.6, Carbs 14.5, Protein 225.1

 

[Arra]

Love looking at other people's progress. Looks like you're doing quite well.

 

[jmorrison]

Week 1 Summary:
-------------------

Weight: 222 (-7lbs)
Waist: 36.75 (-1.25)
Neck: 18 (Unchanged)
Bicep: 18 (Unchanged)


So, it looks like after a week I am down 7 lbs and a little over an inch on my waist. Not bad, although to be honest I was hoping for more. Somehow, on the whopping 1200 cals I ate yesterday, I managed to gain .5lbs, so in a fit of anger I decided to have my little refeed tonight and ate some carbs. I am still under maintenance, but it wouldn't surprise me if I gained a couple lbs in water by tomorrow.

Today was my last day on the Dbol, so maybe I will shed some bloat now. More specifically from my lower back. There is something wrong with being able to see your abs, but having a muffin top and an almost 37in waist. Fuck it. The chicks dig it.

I feel like a beast after eating the carbs. I think I could slay a dragon with my dick. Rawr. Tomorrow morning is push day, and I am curious to see how it goes.

I really expected to lose more considering the huge amount of drugs I am on. I will just continue hoping that it is Dbol bloat. We will find out soon enough. If not, then I would tell anyone that listened to not bother with T3 or L-Tyrosine. Although the Yohimbine definately makes me feel it, I dont know if it is assisting with weight loss, or just beating my heart to death.

Anyway, my totals for the day after refeeding.

Cals 1,966, Fat 88.5, Carbs 73.1, Protein 217.0

 

[theCaptn']

T3 is the goods man, maybe all the other Gears masked the effects

 

[jmorrison]

Im not a little guy, so I am hoping that when I bump it to 100mcg that I will feel it more. That is tomorrow, so hopefully I will have more to report.

Guaranteed I am 3 lbs heavier tomorrow. I may just skip the scales and save myself the frustration.

I bought a boat tonight though. I cant see it or get on it for another 2 weeks, but its mine. Thats right bitches...hide the dolphins I'm coming to play.

Fuck I spend all my money everytime I get it.

 

[DaMayor]

Day 6:

Weight: 221 ( -8lbs )

Had some weird and scary shit happen to me today. I got up, took my ECA and went and did some cardio. I did circuit training today instead of the treadmill, because I just couldnt stand the thought of walking today. It was pretty intense, and I may have gone overboard a little.

CT is overkill for RFL, no? ...Yes.

After that it went away, but I had a MASSIVE headache settle in somewhere between my eyes and my brain. Had the headache all day.

That would be your blood pressure.

Breakfast:

Salad
2.5 Chicken Breasts, 1/2 cup lettuce, jalepenos.

Break
1 cup cottage cheese, 2 slices deli roast beef

Lunch

Salad
2.5 Chicken breasts, 1/2 cup lettuce, jalepenos, 1 can tuna

Break/Dinner
1cup cottage cheese, 2 slices deli roast beef


Totals
Cals 1,264, Fat 33.6, Carbs 14.5, Protein 225.1

Okay, not to be Mr. Bossy here, but...

a.)Check the sugar/carbs/fat in dat cottage cheese...My money says it's out of RFL range.
b.) Anything using the adjective "deli" is probably, well, always a bad choice. I know you don't have the greatest food selection(s) available, but there can be all sorts of crap components in that stuff.
c.) I know the diet will work with a higher fat intake, but I had much better results when I stuck to the 20g max Lyle set for fat and carbs.....just sayin'


Yes, RFL sucks out loud. Yes, the limited selection of foods one must stick with will drive you insane. BUT, the results from this diet can be/are profoundly kick-ass. Hang in there, Bro. I'm riding the same wave.

 

[jmorrison]

Thanks for the response DaMayor. I know you have been using this for a while, so I will bow to the voice of experience.

CT is overkill for RFL, no? ...Yes.

I am on gear, so this has been a real grey area for me. My weights have actually gone UP on my lifts, even in this huge deficit, and I want to take full advantage of the muscle sparing of the test, but yes. You are 100% right that the CT was too intense. At least at the level I was at. I had trouble walking out of the gym

That would be your blood pressure.

Yeah, I just dont know WHAT caused it, or whether it went too high or dipped too low. Scared the shit out of me though.

Okay, not to be Mr. Bossy here, but...

a.)Check the sugar/carbs/fat in dat cottage cheese...My money says it's out of RFL range.
b.) Anything using the adjective "deli" is probably, well, always a bad choice. I know you don't have the greatest food selection(s) available, but there can be all sorts of crap components in that stuff.
c.) I know the diet will work with a higher fat intake, but I had much better results when I stuck to the 20g max Lyle set for fat and carbs.....just sayin'

Brother it's never being bossy to give the voice of experience. I very much appreciate the advice.

a) The carbs/fat is high on the cottage cheese. Unfortunately 4% milkfat is the only kind I can get out here. It is the biggest part of my fat/carb intake daily. I also love it. I will give it up, but is it ok to hate you for it?
b) The roast beef is actually pretty good. Those numbers are just pulled from fitday as I couldnt find what we actually have in the database. Our chef out here actually slices the roast beef and its pretty awesome.
c) I will try this by cutting out the cottage cheese. I will whine like a bitch while doing so though.

Yes, RFL sucks out loud. Yes, the limited selection of foods one must stick with will drive you insane. BUT, the results from this diet can be/are profoundly kick-ass. Hang in there, Bro. I'm riding the same wave.

Thanks again for the advice man. I was exactly where you are this time last year, and you are about to cross over into some good shit. When you hit 15% you go from not looking horrible with your shirt off, to something that ladies dont mind looking at. I have followed your log and your dedication is amazing. Keep it up!

 

[theCaptn']

this is a good example of how you can 'cut' on 'bulking' gears . . all down to the diet, hey ho . .

 

[jmorrison]

Day 8
-------

Weight: 221.5 (-7.5lbs)


I couldnt stay off the scales, because I am a sadist apparently, but hey, despite my carb binge last night, I still lost.5lbs. Or better said, lost the mystery .5lbs that I gained yesterday.

My workout this morning was awesome. I am taking in around 1200 cals a day and my strength continues to improve. Pretty fricken happy with that. I upped the T3 dosage to 100mcg and I am sweating a little. Not the puddles falling off me like I had expected, but definately warmer and sweating. Which causes a chain reaction, setting off the clenviscerate on my belly. I am on fire right now, but I am hoping that the pain is my lovehandles dying an excrutiating death.

I tried to cut out a little of the fat/carbs, but still ended up over 20g. The tilapia had much more fat in it than I thought, but hell, fish fat is the good fat right?

My totals for the day:

Total Cals 1,110, Fat 23.0, Carbs 4.6, Protein 217.8

 

[jmorrison]

Day 9
-------

Weight: 219 (-10lbs)


10 lbs on my 9th day. I am starting to look jerked and tan. Well thats a lie, I still look sort of fat and pale, but hey...blow me.

Since I lost 2.5-3lbs last night, I think I may have flushed some water at some point.

Spent 45mins on the treadmill, then a pretty good ab workout, cause I heard that if I do 1000 crunches a day, I will look like the Capt'n. A fat dude in there told me I looked "funny" when I was doing my pike planks. I told him that just because he couldn't see his dick was no reason to make fun. Found out later that he is some big-shot from Houston out here checking out the rig. He can blow me too.


I can't win with the whole fat thing Damayor. I am not trying to be willfully defiant, shit just keeps surprising me. I had no idea that a chicken thigh would have so much fat even without the skin.

Had my 10th pin today folks. Thats right, the start of week 5. Essentially I am about 15lbs heavier, and a little leaner than when I started the cycle. This is good. Hot chicks and homos want what is in my pants. Cause that's where I keep my candy.

My totals for the day:

Cals 1,186, Fat 29.7, Carbs 2.3, Protein 220.1

 

[CG]

A few thoughts... 1. You are fuvking hilarious. 2. This whole shit is impressive. I wanna be just like you when I get old... minus the telling the bigwig to go on a search and rescue mission for his dick lol.

 

[theCaptn']

sure thing, all jews are hilarious

 

[jmorrison]

 

[jmorrison]

Day 10
-------

Weight: 218 (-11lbs)


Down another pound. Nothing much else to report. One thing about this diet that is awesome is your hunger is just shut down. You would think you would be hungry on this low of cals, but not in the slightest. I have to force myself to eat the food.


Today was pull day and I had to wait on some dude curling in the power rack. His 14inch guns were amazing. Because he was a fat worthless chud, he decided to talk to me after each set, while admiring himself in the mirror. He kept saying over and over again "WELP! Gotta start somewhere right?" He of course asks me about lifting and routine, and wants to know how to get big.

I tell him.

"well I dont want to get big, I just want to turn my fat into muscle"

I explain that this is impossible and why it is impossible. His eyes glaze over.

"Uh huh. Im doing this ab ripper workout from P90x, I just want to get cut up you know?"

I told him that he needed to cut bodyfat if he wanted to see his abs. He 100% completely ignored me, and asked me about his routine, which was Bench day 1, Arms day 2, Abs day 3, then day off then repeat. I asked him about squat. He "doesnt want big legs".

I hate him.

Walking fatass cliche. Oh well.


As far as diet, it is going to look like I am ignoring Damayor, but I'm not I promise. The 2 salmon filets had a no shit 21g of fat all by themselves. That put a 20g fat/carb total a little out of reach for the day.


My totals for the day:

Cals 1,327, Fat 40.1, Carbs 4.1, Protein 230.7

 

[jmorrison]

Day 11
-------

Weight: 218.5 (-10.5lbs)




I found that mysterious half a pound again. This, ladies and gentlemen, is why weighing yourself on a daily basis is a piss poor idea. Intellectually I know that on 1300 some odd cals, there is NO WAY I gained an ounce, and what I gained is nothing but water, but it still drags ya down.

Feeling good other than that though. Energy is still only moderate, and hunger is staying down. The baker out here made a peanut butter pie, with a dollop of chocolate whipped cream on each piece with (I shit you not) crushed Nutty-Buddies as pie crust. I am a strong willed dude, but this almost got me. I wanted to name it, and keep it forever. I walked away, but it hurt my tender little fat kid feelings.

It was steak night though, and nothing seems to soothe an vagina-ache like a ribeye. I dont care what diet I am on, I have never, and will never skip a steak when it is offered.

So cals are a little higher, although since this wasnt a refeed, they are still low. No carbs today at all really, although that steak had some fat in it.

Totals:

Cals 1,694, Fat 58.4, Carbs 2.0, Protein 281.4

 

[theCaptn']

werd on the steak knigg

 

[jmorrison]

Day 12 & Mid-week 2 summary
-------

Weight: 217.5 (-11.5lbs)
Neck: 18 (+.5)
Bicep: 17.5 (-.5 AHHHH)
Waist: 36 (-2)


Mid week 5 pin. Felt good as usual. It may be a placebo effect, but I get such a feeling of well-being after a pin.

Did cardio with a little core workout this morning. It was nothing special. Push day is tomorrow, and looking forward to it.

I came close on the fat/carbs thing today Damayor. Im not sure how you are doing it, I didnt eat anything but chicken and tuna today and still went over 20g, but not by much.

Talking my girlfriend into sending me random boobie pics. I use them as fuel for getting through the hitch. And LHJO.

My waist is down an entire 2 inches in 12 days, and I wasnt that much of a lard ass to begin with, so that isnt too bad. Hoping for 2 more in the next 12. I dont want to go any lower than that, it could potentially create a paradox, breaking sexy and destroying the world in the process. No one wants that.

I am the best man in a bachelor party coming up in the first part of august. I am taking them to Bourbon street. I rented a room in that big ass hotel with a balcony overlooking the street. I havent drank in 8 weeks, and I am going to be the pussy ass lightweight on this journey I can tell already. Oh well, I will be more jerked and tan than the rest of them, and that gives me authority.

Totals:

Cals 1,212, Fat 27.1, Carbs 0.0, Protein 236.0

 

[jmorrison]

Day 13
-------

Weight: 215.2 ( -14lbs)
Waist: 35.75 ( -2.25in)


I don't normally tape my waist every morning, but when I woke up I was looking much more vascular, and had dropped 2 more lbs. Hell yes, it was a pretty epic RHJO session before bed, and everyone knows that is the key to ripped abs. So yeah, that officially makes me smaller in the waist than when I started the cycle, and a solid 11lbs heavier. Good stuff.

I skipped push day today and just did cardio again. I have a refeed coming up tomorrow, so I'm going to lift like hell before I stuff my face to alleviate the guilt. I dont care if that doesnt make sense. Blow me, I'm gonna eat some.

The carbs look a little high, but they were all green leafy carbs and primarily fiber. I need to have this baby.

I did get the boobie pics last night. Plus some. This was fuel for my JO fire. Why the hell did I ever stop dating young chicks? They are so much more fun.

My tan is fading because I am a fucking rig vampire. I work nights, so no sunlight for me. This makes me sad. And fat. Jerked is no good without tan.

I feel a little down today, and fuzzy headed as a mofo. I really need this carb refeed tomorrow. And a backrub. And a beer. And head. So I guess if you add that all up, I need a fat alcoholic chick, with a bottle of baby oil and low self esteem, and I need her now.

Totals:

Cals 1,222, Fat 29.4, Carbs 8.2, Protein 227.3

 

[theCaptn']

sounds like you need some melantan-II

 

[jmorrison]

Day 14
-------

Weight: 215.5 ( -13.5lbs)

I lifted like hell today. I went really hard. My strength did NOT go up this week, but at least I was able to keep the weight on the bar and complete my sets. That made me pretty happy considering the PSMF. I went hard because I knew I was probably going to fall off the wagon a little bit on my refeed.

Well, I didn't just fall off the wagon. I also raped the horse that was pulling us, and then burned the wagon to the ground. There was nothing scientific, healthy, or pretty about my meal tonight. Basically, if it wasn't moving, and moving faster than me at that, it was getting stabbed with a fork and eaten. By the time I was done I had a small crowd cheering me on. I wont even get into what I ate, because it would only make me sad to see it in writing, but it was a plate full, followed by a bowl full, followed by another bowl, followed by a dessert plate.

I feel like an untanned, unjacked poop-stabber, but oh well. I will just get back on tomorrow. My total cals are still a little under maintenance, or at least really close.

After the meal, I am actually sweating and my veins are all standing out. Feeling good besides the guilt.

Totals:

Cals 3,252, Fat 147, Carbs 245.4, Protein 238.3

 

[jmorrison]

Day 15
-------

Weight: 217 AHHH ( -12lbs)

Yup, feel like a fatty today. Also dealing with hunger issues. I guess I am just waiting to get back into ketosis. Oh well, you play you pay right? Since I know that there is no way I gained 1.5lbs of fat in one day, especially around maintenance, I will just ignore this and continue with my life.

Spent an hour on the treadmill this morning. Always a good time. I watched Glenn Beck while I was on it. So there I was, getting more jacked AND more republican, all at the same time.

I watched a little porn, and went off like a freshman at prom. My little swimmers looked more like little....I dunno. It was like jelly. Is that normal? Or have my sperm just became jacked too?

I feel good on energy today. Really strong, but I am really bloated too. I taped just for the hell of it and gained an inch on my waist lol. I know that wont last, but man that sucks.

I have 7 more days out here, then home. How long does it take to get a blood test done? I have so much shit to do the day I get home that it isnt funny. Not to mention I just found out that we have no chopper, and I will be going in on the same fucking boat I left my liver on coming out. Fuck it. Puking makes you more of a man anyway. I keep this up I will be Chuck Norris.

Guilt made it hard to eat today, and I have to add for DaMayor, we have GOT to be using different macros for the same stuff, cause all I really ate today was baked chicken breasts and tuna, and I still went over on the fat.


Totals:

Cals 1,064, Fat 23.3, Carbs 1.9, Protein 209.6

 

[jmorrison]

Day 16
-------

Weight: 216 ( -13lbs)

Feeling a little better today, but really run down. The PSMF is winning this fight, but fuck I am beat. Energy level is at a low for the whole log. I was going to pop in some porn earlier, cause I had a pretty serious case of wood brought on by more pics, but too fucking tired.

Did some accessory work today and hit my shoulders pretty hard. I was too weak to jump into deads, so I pussed out. I will do pull day tomorrow.

Calories are doing fine, hunger really seriously isnt an issue at all on this diet. Its kind of amazing, but trust me, fuck up and eat enough carbs to go out of ketosis and BAM. You would eat Saney's sister.

No way am I going to hit my goal of 203lbs this week. It aint happenin. At this point I would be ecstatic with 210. I cant bitch too much, I am way leaner than I was. Measurements and shit coming tomorrow.

I gave up on trying to keep my fat below 20g. Hell I had 13g just from chicken breasts today, and the salmon filet had 10g. Pfft. There went that.


Totals:

Cals 1,322, Fat 35.5, Carbs 2.7, Protein 248.3

 

[jmorrison]

Day 17 & Week 2/Mid week 3 summary
-------

Weight: 215.2 ( -13.8lbs)
Neck: 18 ( +.5)
Bicep: 17.75 ( -.25)
Waist: 35.5 ( -2.5)


Did my 6 week first pin. Feeling good. Hunger is fine and the results of this little cut are looking nice. I have been taking some pics, and if it keeps going this way I will do some before and afters.

Pull day today. The deads were tough on me, but everything else was fine. Weight hasnt changed from when I started cutting, so thats excellent. Pullups even got easier!

Feeling a little fuzzy headed, but that seems to be the norm when I low carb. Decided that next hitch I will bring out some whey isolate for sure to help me out on hitting my numbers.

2.5 inches off my waist in just over 2 weeks. Not too shabby. I was hoping for 4 inches lost in this 3 week cut, but I will settle for 3!

Nothing to report outside of that!

Totals:

Cals 1,384, Fat 32.9, Carbs 2.0, Protein 267.6

 

[jmorrison]

Day 18
-------

Weight: 215 ( -14lbs)


The scales just arent moving! Getting frustrating, but I only have 3 more nights of this before going back into a micro bulk, so I guess I just need to suck it up. I know that with this low of a deficit, I should be losing, and I must just be carrying water weight, but shit, I wish it would drop and make me feel better.

An hour on the treadmill. Oh yeah. Had a lot of fun, met some chicks, listened some new tunes. No. That is all a lie. It fucking sucked, my only company in there was our cook, who is a fat black dude, and since he beat me in there, I had to listen to ganster rap the whole hour. Dont get me wrong. I like rap. Good rap anyway. This sounded like it was recorded in saney's bedroom. And he rapped every song....loudly. This is why he was there for so long, but is still fat.

Tonight was steak night, which is rapidly becoming the only thing I look forward to out here, so I had a steak with a salad. Cut up some egg whites with some diced ham and ate it over the lettuce. Actually a pretty decent meal. Now I dont feel like murdering everyone.

Didn't bother taking measurements again. I will do that for the last time Tues night for the final progress summary.


Totals:

Cals 1,695, Fat 72.4, Carbs 1.5, Protein 239.9

 

[jmorrison]

Day 20 & Summary
----------

Weight: 213 ( -16lbs)
Neck: 18 ( +.5)
Bicep: 17.75 ( -.25)
Waist: 35.25 ( -2.75)


Sorry I missed a day there fellas. Had some work crop up. I am going ahead and wrapping this up 1 day early. I officially have eaten the rig out of tuna, and I started my carbup.

I did my push day this morning, and not only did I maintain the weight I normally lift over this 3 week period, I still added a little. Thats pretty good during a cut!

I ended up 16lbs lighter and just shy of 3 inches off my waist. Those are pretty good numbers for a 3 week cut. I didnt lose very much size, if any, and it appears that I lost basically all fat/water and miniscule amounts of muscle.

Now I will be going back on a 3 week bulk/maintenance before repeating this again next month. Hopefully during this time I can keep some control and not take too many steps backwards.

Thanks to everyone that followed along, and for the support! I will be keeping my overall cycle log going at:
http://www.ironmagazineforums.com/anabolic-zone/110532-my-cute-lil-first-cycle-log.html
if anyone wants to continue following. This will be going for another few weeks.

Overall I would call this a resounding success. I didnt hit the goals that I had set for myself, but I have a bad habit of setting the bar higher than what is realistic, and while that is a little dissapointing, I cannot argue with the huge amount of progress I made, and the steps I have taken to hit my overall goal.

As far as the supplements go.
L-Tyrosine. Somedays I forgot to take it. I never noticed anything from it one way or the other.
Clenvicerate. Definately an option in regards to clen delivery, but as far as localized fat loss, a dissapointment. I didnt notice the fat coming off of any areas any faster than any others, but as I said, you can feel the clen, so transdermal application is possible.
ECA. It works. Everyone knows this. Nothing to add.
T3. Some days it seemed to work better than others. Still really in the air about this one. Could be a quality issue.
Yohimbe. Holy shit this stuff is potent. Do NOT make the mistake of thinking this is a bullshit supplement. Be very careful to assess tolerance before taking too much.

I think that just about wraps it up!