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Balin's PSMF Log

Day 9

Workout

As it is Good Friday our gym has shortened hours so I had to fit in the workout at lunch today.

Squat - trips for warm up - 2x8, 1x6
SLDL - 3x8
Standing Calf 3x10
Weighted Incline situps 3x10
Weighted Back extensions 3x10

I was able to up the weight on the Squat and SLDLs this week. Thank goodness for muscle memory, lol :)
 
Day 9 Meals

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

Total P 192.4 C 19 F 26.6 cals 1085
 
Other than the "Geez, this is a boring diet" factor, how are you feeling?
 
I feel pretty good so far. I had complained about sore joints last weekend, but I think that was more of a function of trying to make up for lost gym time and get back to where I used to be too quickly :(

The lower volume associated with PSMF has helped. My knees and elbows are starting to feel better. ( Also, the re-education on the going to failure articles have helped :) )

The only down side is I seem to be suffering from is cold hands. I keep the house at 18 degrees and am usually warm but my hands are often cold. I read that this is normal though and indicates that I am in deficit.

I am down a belt loop and will soon be comfortably back to my "skinny belt". :D

I have a canoe trip planned for the first week of July. My plan was to PSMF for 4-6 weeks to drop a bunch of fat then to use the next 4-6 weeks to stabalize my diet at a maintenance level and work on over all conditioning as we have between 3-6km of portaging and 30-40 km of paddling depending on the route we take. With the progress I think that I am making on the PSMF so far, I don't know if I will need to run this for the full 6 weeks to get me where I want to be :)
 
Yeah, the cold hands part is pretty normal. Nice that you'll be ahead of schedule for your cut!
 
Day 10 Meals

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

Total P 192.4 C 19 F 26.6 cals 1085
 
I got behind a day, Day 11 were the same meals as day 10.

Day 12 Refeed

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

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

M3
1.5 ON Whey
4 oz Sweet Potato
1 Tsp Fish Oil

M4
5 oz Turkey Breast
2 Mashed Potato
1 c Mashed Turnip
1 Bagel
14.5 oz Sweet Potato
½ c Bread Stuffing
1 glass skim milk
1 TBS PB

Totals P 221.15 C 314.9 F 44.7 cals 2546.5

Workout

Squat 2x10
Leg Extension 2x10
RDL 2x10
Arnies 2x10
Narrow Grip Pulldowns 2x10
Bent overBB Rows 2x10
Incline DB Bench 2x10
Standing BB Curl 2x8
Rope Pressdowns 2x10
Laterals 2x8
Rear Laterals 2x8
progress.gif
 
Yesterday and Today ;)

Days 13 and 14

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

Total P 192.4 C 19 F 26.6 cals 1085

I am really starting to crave some red meat :(

I think I am going to go out and pick up an eye of round roast for tomorrow :D
 
Day 15 Meals

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

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

M3
5.5 oz Eye of Round
2 c Mixed Greens
1 Tsp Fish Oil

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

Totals P 191.6 C 19 F 28.5 cals 1098.9

Woo hoo had some read meat!!!!

Workout

BB bench press 3x6 increased weight
Neutral G Pull ups 3x6 increased weight
DB Laterals 2x9
Tricep Push downs 2x10
Reverse Grip Preacher Curl 2x10
progress.gif
 
Day 16 Meals

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

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

M3
5.5 oz Eye of Round
2 c Mixed Greens
1 Tsp Fish Oil

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

Totals P 191.6 C 19 F 28.5 cals 1098.9

Same meals as yesterday. Today the hunger has come back from about 4pm on. I wonder if I am becoming accustomed to the EC.
 
Day 17

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

Total P 192.4 C 19 F 26.6 cals 1085

Workout

Squat 8,6,6
SLDL 3x8
Standing calf raises 3x10
Incline situps 3x10
Hypers 3x10
 
Day 18 Refeed

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

M2
1 Can of Tuna
100g Pressed Dry Cottage Cheese
1/2 Cup of Broccoli

M3 - Lone Star Cafe - Fajitas:)
5-6 oz Chicken Breast
4 - 6 inch Tortillas
1/4 cup of beans
1 cup of rice
Guacamole

M4
1.5 ON Whey
2.5 Cups white rice
10 oz Sweet Potato

Totals P 214.7 C 369.8g F 23.4 cals 2490.8

Is this more fun ID? :D
 
Impressive, you actually managed to fit in stuff like cottage cheese and tuna on the refeed :)

The first refeed I ever did on my PSMF I almost threw up from all of the food and I still missed my target carb levels by like almost 80-100g.
 
What worked for me yesterday was that I had my Tuna and CC around 1:30 and didn't start the refeed until about 7:00 pm at the restaurant. I was so hungry everything went down pretty well. By midnight when the refeed was ending I was pretty bloated. It took me a bit to fall asleep :p
 
Melatonin. I cannot say enough good things about it.
 
Day 19

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

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

M3
5.5 oz Eye of Round
2 c Mixed Greens
1 Tsp Fish Oil

M4
5.5 oz Eye of Round
1/2 c broccoli

Totals P 190.8g C 19 F 28.1 cals 1091

Workout

Squat 2x10
Leg Extension 2x10
RDL 2x10
Arnies 2x10
Narrow Grip Pulldowns 2x10
Bent overBB Rows 2x10
Incline DB Bench 2x10
Standing BB Curl 2x10
Rope Pressdowns 2x10
 
Day 20 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
 
Day 21

Meals are the same as Day 20 above. :)

Tomorrow is my Week 3 weigh in!!!!
 
You've been on fire with this thing! Nice work. :)
 
Thanks for the support, Built and Sara :)

Day 22

Morning weigh in, 182 lbs. Down 3 from last week and 12 lbs total :D
 
I was planning a 6 week stint so I am at the half way mark. So if things keep progressing the way they are, I should drop another 9 lbs which would put me at 173 lbs then when I move to a maintenance plan I will put on a few pounds due to water and glycogen.

I am thinking my first stab at maint will be about 2400 cals, 270 P 110 C and 98 F. There will be some trial and error.
 
Wow 6 weeks is quite the stint at PMSF.

Did you consider maybe breaking it up with a week at maint?
 
I might re-evaluate at 4 weeks, but right now I am feeling like I am in a bit of groove. My lifting is still going well and I have been increasing weight so I was thinking that if I stall or notice a strength loss I may end it early.

I had originally planned the 6 week PSMF run so that it would give me 6 weeks at maint prior to a canoe trip I am taking this summer.
 
Either way good work. I have tried PSMF previously and the thought of being at 3 weeks continuously scare me :p
 
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