Balin's PSMF Log

[Balin]

I still work from my home and my kids are in school all day so I don't have much opportunity to snap at folks.

I am surprised with these low cals that I am not hungrier. I seem to be hungrier on the 5-6 meals a day for 2 - 2.2k cals. Maybe its the caffeine suppressing my appetite?

Besides the energy lull in the late afternoon, the only other thing I am noticing is that my recovery is a bit slower and my joints ache a bit more... but I am attributing that to age

 

[tucker01]

Could be the caffeine... however the body is pretty smart and adapts to situations. Also take into account there is less of an insulin spike which triggers that hunger signal.

surprised at the joint aches.... Usually they get better on this type of diet cause of less consumption of inflammatory foods.

 

[danzik17]

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

Yes, I have also noticed that any combination of protein, fat, carbs, or even simply oxygen seems to have similar effects with you.

 

[danzik17]

I still work from my home and my kids are in school all day so I don't have much opportunity to snap at folks.

I am surprised with these low cals that I am not hungrier. I seem to be hungrier on the 5-6 meals a day for 2 - 2.2k cals. Maybe its the caffeine suppressing my appetite?

Besides the energy lull in the late afternoon, the only other thing I am noticing is that my recovery is a bit slower and my joints ache a bit more... but I am attributing that to age

Yup, the hunger suppression of caffeine, high protein, and ketosis is simply amazing isn't it? On my PSMF I wasn't even hungry most of the time towards the end despite only eating around 1300 calories.

 

[Balin]

I weigh daily lol - I find the fluctuations entertaining!

What did you end up eating for the carbup? And how did you feel while carbing up by the way?

Just about to start the carb up... trying to time for end of day around a work out so I can sleep it off tonight

 

[Built]

Nice. Enjoy your carbohydrate-induced stupor.

 

[Balin]

Pre workout was:

1.5 ON Whey
6 oz Banana
1 Tsp Fish OilP37.8 C 41.4 F 6.6 Cals 376.2

Post workout was:
5 oz Chicken Breast
1.25 c white rice
2 Tbs Salsa
4 oz Sweet Potato
1 TBS Olive Oil
1 Tsp Fish Oil
P 50.95 C 97.5 F 19.2 Cals 766.6

Workout was your tension workout.... it knocked the crap out of me but I got it done in about 50 mins.

In another hour, hour and a half I will probably duplicate the post workout meal less the fish oil.

 

[Balin]

Day 5 Meals

M1 10 am

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

P 46 C 6 F 5.5 cals 257.5


M2 2 pm
1 Can of Tuna
100g Pressed Dry Cottage Cheese
1/2 c broccoli

P 48.3 C 5.9 F 2.8 cals 242


M3 5 pm - start refeed pre workout

1.5 ON Whey
6 oz Banana
1 Tsp Fish Oil

P 37.8 C 41.4 F 6.6 cals 376.2

M4 7pm post workout

5 oz Chicken Breast
1.25 c white rice
2 Tbs Salsa
2 oz Banana
4 oz Sweet Potato
1 TBS Olive Oil

P 51.55 C 110.3 F 14.9 cals 781.5


M5 ended refeed at 10 pm

5 oz Chicken Breast
3 c white rice
2 Tbs Salsa
4 oz Sweet Potato
1 TBS Olive Oil

P 57.45 C 190.6 F 15.4 cals 1130.8

Total P241.1 C 354.2 F 45.2 cals 2788

Carb range for refeed was 225-450g and I hit 350g and feel like crap, lol

Work out

Squat 2x10
Leg Extension 2x10
RDL 2x10
Arnies 2x10
Narrow Grip Pulldowns 2x10
Bent over BB Rows 2x10
Incline DB Bench 2x10,8
Standing BB Curl 2x10
Rope Pressdowns 2x10
Laterals 2x8
Rear Laterals 2x8

In and out in about 50 mins.

 

[Built]

Interesting how shitty you can feel on a carbup, hey?

Did you load in creatine with your carbup? Did you remain active through it? Both of these help me manage to feel good while I carb up. Moderate activity is amazingly effective at mediating reglycogenation.

 

[Balin]

Interesting how shitty you can feel on a carbup, hey?

Did you load in creatine with your carbup? Did you remain active through it? Both of these help me manage to feel good while I carb up. Moderate activity is amazingly effective at mediating reglycogenation.

I used the creatine but I wasn't active enough

Waking weight post refeed 190lbs so I only put on a pound

 

[sara]

I weigh daily lol - I find the fluctuations entertaining!

What did you end up eating for the carbup? And how did you feel while carbing up by the way?

That will devestate me

 

[Built]

Why? Knowledge is POWER, my friend. When you see the scale go up five pounds overnight, you absolutely KNOW what it is: water weight, from reglycogenation.

Compare your post-carbup weight week to week and you still see the progression.

Plus of course, there's always your "skinny" jeans, and the mirror...

 

[sara]

Why? Knowledge is POWER, my friend. When you see the scale go up five pounds overnight, you absolutely KNOW what it is: water weight, from reglycogenation.

Compare your post-carbup weight week to week and you still see the progression.

Plus of course, there's always your "skinny" jeans, and the mirror...

I know its only water weight if i gain 5 lbs over night.. when i get to my ideal weight and i see the scale moving up over night, i dont think i would be super worried

 

[johnereb]

I'll have to keep an eye on this. Our stats are close and this might be just what I need.

 

[Balin]

That will devestate me

I don't want to become more OCD then I am so thats why I stick to weekly weighings

 

[sara]

I don't want to become more OCD then I am so thats why I stick to weekly weighings

weekly weigh in right before the refeed

 

[Built]

Exactly!

 

[Balin]

Day 6 Meals

M1
2 ON Casein
1 Tsp Fish Oil
1 Tbs Psyllium Husks
1 Black coffee


M2
1 Can of Tuna
100g Pressed Dry Cottage Cheese
1/2 c broccoli

M3
5.5 oz Chicken Breast
2 c Mixed Greens
1 Tsp Fish Oil


M4
5.5 oz Chicken Breast
½ Tsp fish oil
1/2 c broccoli

Totals P 192.4 C 19 F 26.6 cals 1085

 

[Balin]

I'll have to keep an eye on this. Our stats are close and this might be just what I need.

Thanks for popping in

If you ever want to try something like this, there are alot of folks here who have done it and are great support

 

[Balin]

Day 7

The grocery store was out of the hard pressed cottage cheese so I picked up some 1% CC.

M1
2 ON Casein
1 Tsp Fish Oil
1 Tbs Psyllium Husks
2 Black coffee
Total

M2
1.5 Can of Tuna
¼ Cup CC
2 c Mixed Greens
Total

M3
5.5 oz Chicken Breast
1/2 c broccoli
1 Tsp Fish Oil
Total

M4
5.5 oz Chicken Breast
½ Tsp fish oil
1/2 c broccoli

Totals P 192.4 C 20.5 F 27.6 cals 1100

My hunger was high today, I think I must have drank at least 6 litres of water.

 

[Built]

Try sipping on broth before you eat your meals. Have your fish oil with it.

Also, try having a shot of ordinary white vinegar before a meal.

It helps.

 

[Balin]

Try sipping on broth before you eat your meals. Have your fish oil with it.

Also, try having a shot of ordinary white vinegar before a meal.

It helps.

I like the vinegar. I end up drinking the residue from my salad

I upped the hot sauce on the meat too.

 

[sara]

I love vinegar! I do the same too, drink the residue from my salad and my lips turn white

 

[Balin]

Waking Weight - Day 8

188 lbs. I am down 6lbs after completing a week on PSMF.

 

[Merkaba]

I've been reading this thread. Nice job!

 

[Balin]

I've been reading this thread. Nice job!

Thanks

 

[sara]

RIGHT ON!!!

 

[Balin]

Day 8

Same meals as yesterday.

M1
2 ON Casein
1 Tsp Fish Oil
1 Tbs Psyllium Husks
2 Black coffee

M2
1.5 Can of Tuna
¼ Cup CC
2 c Mixed Greens

M3
5.5 oz Chicken Breast
1/2 c broccoli
1 Tsp Fish Oil

M4
5.5 oz Chicken Breast
½ Tsp fish oil
1/2 c broccoli

Totals P 192.4 C 20.5 F 27.6 cals 1100

Upper Body Workout

BB bench press - trips for warm up 3x8
Neutral G Pull ups - trips for warm up 3x6 - increased weight
DB Laterals 2x8
Tricep Push downs 2x8 - increased weight
DB Curl - 2x8 increased weight

 

[Balin]

Day 8

Same meals as yesterday.

M1
2 ON Casein
1 Tsp Fish Oil
1 Tbs Psyllium Husks
2 Black coffee

M2
1.5 Can of Tuna
¼ Cup CC
2 c Mixed Greens

M3
5.5 oz Chicken Breast
1/2 c broccoli
1 Tsp Fish Oil

M4
5.5 oz Chicken Breast
½ Tsp fish oil
1/2 c broccoli

Totals P 192.4 C 20.5 F 27.6 cals 1100

Ya I am pretty boring... same food day in and day out

But Sunday is refeed Easter turkey, turnip and mashed potatoes

 

[Built]

Have a dirty refeed. Get some Easter eggs in, it'll do your soul good.

I can tell you I have my weekend all planned. <burp!>