Balin's PSMF Log

[Balin]

I wanted to start a log to ensure greater accountability to the diet. I plan on starting on Wednesday April 1st. I guess the joke is on me

My Stats:

Male 42 yrs of age
Height 5'5" ( on my good days )
Weight 192
Bf - 22% category 2 dieter
LBM 150

I will record my starting weight again on Wed.

I have picked up most of the essential groceries and have made a sample meal plan that looks like this.

Meal 1

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

P 46g C 6g F 5.5g Cals 257.5

Meal 2

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

P 50.6g C 9.8g F 3.1g Cals 269.5

Meal 3

100g Pressed Dry Cottage Cheese
3 oz Chicken Breast
3 c Mixed Greens
1 Tsp Fish Oil

P 48.7g C 6.8 F 8.3g Cals 296.7

Meal 4

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

P 49.3 C 3.9 F 8.1 Cals 285.7

Daily Total: P 194.6g C 26.5g F 25g Cals 1109.4

 

[Burner02]

good luck on your goals!
I'm no nutrition expert, but your cals seem low...

 

[Built]

They look fine to me.

Good luck!

 

[Built]

Your five-hour, once a week refeed will have between 225g and 450g carb, from what I see. That sound right by you?

 

[Balin]

Thats what I was planning for refeeds. I am going to schedule it for Sunday I think. I might start on the low end and see how I respond to it at first. I am pretty IR.

 

[Built]

Good plan. You'll find you'll be able to ramp it up as you lean out.

There are a few tricks to helping this work - one is to load creatine that day. Another is vinegar shots - I alternate between the two when I carb up - carb and shot of vinegar - carb and teaspoon of creatine - until I've consumed 20g of creatine.

Also, remain moderately active - it translocates GLUT4 and this mediates reglycogenation. Nothing too strenuous - housework is just about perfect. Plus you're usually home anyway, eating...

 

[Balin]

Well I was thinking of slamming 100g of carbs then waiting an hour then hitting the gym. Work out for a hour then have about another 100g of carbs with some protein.

At about 4 hours into the refeed then top up with 50-100g of carbs.

I am thinking of sticking to Bananas, Oats and Sweet Potato for the carb sources too. No Doughnuts or Pizza

I am a creatine non responder but I may give it a shot.

By vinegar do you mean, the white vinegar or Apple Cider Vinegar?

 

[Built]

Any kind of vinegar. Acetic acid enhances glucose transport.

I recommend white flour, white rice and dextrose for carbups.

The creatine also enhances glucose uptake - that's why I recommend it.

 

[Balin]

Any kind of vinegar. Acetic acid enhances glucose transport.

I recommend white flour, white rice and dextrose for carbups.

The creatine also enhances glucose uptake - that's why I recommend it.

Ah, so this is what you meant by trick... tools to help the partitioning. It took a while for the light bulb to go off .

I guess I am just being carbophobic

 

[Balin]

Starting Day Stats

Morning weight - 194 lbs.

I went to the gym upon waking and had a Tanita Body Comp done. I know there is a wide variance with this machine but I just wanted to ball park my BF.

They had me at 20.8% BF so I feel better using the Category 2 calculations.

I had breakfast and its my first time using ON Casein. Man is it thick.

 

[Balin]

Day 1

I made it through my first day a with a bit of an EC buzz in the morning and a bit of a head ache in the evening

Supps - 1/2 dose EC x 3, 1g Potassium, 420mg Magnesium, thrice daily Multi, MSM and Glucosamine

Meal 1 10 am

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

P 46g C 6g F 5.5g Cals 257.5

Meal 2 2 pm

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

P 48.3g C 5.9g F 2.8g Cals 242

Meal 3 6:30 pm - Post workout

100g Pressed Dry Cottage Cheese
3 oz Chicken Breast
2 c Mixed Greens
1 Tsp Fish Oil

P 47.8g C 5.2 F 8.3g Cals 285.8

Meal 4 10 pm

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

P 49.3 C 3.9 F 8.1 Cals 285.7

Daily Total: P 191.4g C 21g F 24.6g Cals 1071 Fiber 19.2g


Upper Body Workout

10 min elliptical warm up

BB Bench Press 3 sets 8, 8, 5
Neutral Grip Pull ups 3 sets 8, 8, 7
DB Lateral Raises 2 sets 8, 8
Tricep Pushdowns 2 sets 10, 10
BB Curl 2 sets 10, 10

 

[Built]

That's way too much warmup. Just do a few progressively heavy triples before your work sets, then keep the reps lower than this. I do 3x5s on PSMF, and no cardio at all to warm up. You don't have anything to spare.

Why upper body only? This should be upper and lower.

 

[Balin]

I am doing the 3 a week work outs. Its a variation thats in the book.

Week 1
Upper rest Lower rest Upper rest rest

Week 2
Lower rest Upper rest Lower rest rest

But yes the cardio left me a bit tanked so I will take your advice with the triples to warm up.

I'll go heavier and shoot for 5s next work out.

 

[Built]

Oh, okay, gotcha.

The long warmup and the rep range threw me.

Carry on...

 

[Balin]

Oh, okay, gotcha.

The long warmup and the rep range threw me.

Carry on...

np , thanks for keeping me in check

 

[danzik17]

Just an FYI - supplementing with calcium has also been shown to moderately increase fat burning. Nothing to write home about but hey, every little bit helps right?

 

[Balin]

Just an FYI - supplementing with calcium has also been shown to moderately increase fat burning. Nothing to write home about but hey, every little bit helps right?

Thanks for the tip, I have some in the cupboard

 

[katt]

I'll have to follow along this thread I did the PSMF a few weeks back and it worked wonders for me.. I'm still taking all the supps now, even though I'm on a modified PSMF right now.

Good luck!

 

[Balin]

Thanks Katt!! The more eyes on this thread keeps me honest

 

[Balin]

Day 2

Same food and schedule as yesterday. But the head ache is gone and I think I have dumped a ton of water. I am feeling pretty flat under this fat, lol!!

Meal 1 10 am

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

P 46g C 6g F 5.5g Cals 257.5

Meal 2 2 pm

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

P 48.3g C 5.9g F 2.8g Cals 242

Meal 3 6:30 pm - Post workout

100g Pressed Dry Cottage Cheese
3 oz Chicken Breast
2 c Mixed Greens
1 Tsp Fish Oil

P 47.8g C 5.2 F 8.3g Cals 285.8

Meal 4 10 pm

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

P 49.3 C 3.9 F 8.1 Cals 285.7

Daily Total: P 191.4g C 21g F 24.6g Cals 1071 Fiber 19.2g

 

[sara]

I'll be following along
You never know maybe one day I'll try a similar plan

 

[Balin]

I'll be following along
You never know maybe one day I'll try a similar plan

Hey Sara, thanks for popping in I haven't talked to you in ages, it looks like things are going well in your journal

 

[Balin]

Day 3

Same Meals

I am up to 3 full doses of EC now at 8am, noon and 4-5 pm. Even though I am at full doses I was dragging my ass at around 3pm today and felt like I could nap

Meal 1 8 am

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

P 46g C 6g F 5.5g Cals 257.5

Meal 2 1 pm Post workout

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

P 48.3g C 5.9g F 2.8g Cals 242

Meal 3 6:30 pm

100g Pressed Dry Cottage Cheese
3 oz Chicken Breast
2 c Mixed Greens
1 Tsp Fish Oil

P 47.8g C 5.2 F 8.3g Cals 285.8

Meal 4 10 pm

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

P 49.3 C 3.9 F 8.1 Cals 285.7

Daily Total: P 191.4g C 21g F 24.6g Cals 1071 Fiber 19.2g

Lower Body

Squats triples for warmup, 3x6
SLDL - 3x8, weight up from last week
Standing Calf Raises 3x10
Back extensions - 2x8
Weighted Crunches - 3x10

 

[Balin]

I have never done a refeed before so I am planning ahead for tomorrow. My range is 225g - 450g of carbs. I am thinking of starting at the low end to see how I respond and tweak up for the following refeeds.

An hour before workout:

1 ON Whey
1.25 c white rice
2 Tbs Salsa
6 oz Banana
4 oz Sweet Potato
1 TBS Olive Oil
1 Tsp Fish Oil

P 34.05 C 137.9 F 15.8 Cals 830

Then because I am not creative I would have the same after my work out

This would put my whole day intake to

P 211.7 C 291.6 F 45.7 Cals 2424.5

Does this look ok?

 

[Built]

I'd do this up like UD2.0 - an hour before the workout, eat a few pieces of fruit and a whey shake or some cottage cheese.

Do a tension workout, then start the refeed.

 

[Balin]

Day 4

Meals the same as the previous days. Once I use up all the chicken breasts I cooked I will change some stuff up.

Day 5 - Refeed Day

I weighed myself this morning. I am down 5 lbs from 194 to 189. I am just curious on how much I will my weight will increase from the refeed today.

I prefer only weighing myself weekly so I will resume that schedule after I see what a refeed does to me.

 

[tucker01]

How has the mood been? pretty irritable?

 

[Balin]

Good question, so I went to ask my kids,

I am not crustier than usual, but I am less patient. I take the EC at around 8am, noon and around 5pm. But for the last 2-3 days by 3-4pm I am dragging for energy levels but they bounce back after the EC and my 6pm meal.

I am just sort of antsy. I couldn't sit through a 2 hour movie on TV last night

 

[tucker01]

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

Let alone being on very low cals.... equal not a very happy person

 

[Built]

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?