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Balin's PSMF Log

Don't kid yourself.

After practically being sidelined for 6 months post shoulder surgery, I have plumped up substantially.

That and my love of food and alcohol have contributed.
 
Good now. Not 100% But I can proceed with my daily activities easily.

Once my basement gets repaired from leaks, workouts will be back on.
 
Day 22 and 23 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 22 Workout

BB bench press 3x6
Neutral G Pull ups 3x6
DB Laterals 2x8
Skull Crushers 2x8
BB Curl 2x8
 
Day 24

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 22 Workout

Squat 8,8,6
RDL 3x8
Standing Calf 3x10
Weighted situps 3x10
Back Extensions 3x10
 
Day 25 - yesterday

Same meals as usual
tongue.gif


Refeed today... I am thinking on trying out some pasta
smile.gif
 
Day 26 - 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 - Pre-workout
1 ON Whey
4 oz Banana
1 bowl Oatmeal Crisp
½ glass skim milk
4 oz Sweet Potato

M4 - Post Workout
1 ON Whey
1.5 Serving Catelli whole wheat pasta
Tomato Sauce
1.5 Serving Catelli whole wheat pasta
Tomato Sauce
5 oz Sweet Potato
1 glass skim milk
1 TBS PB
1 Bagel

Totals P 220.3 C 426.5 F 32.9 cals 2883.3

This is the closest I have come to the upper limit of my carbs on a refeed. I am going to explode. :( I think I may steer away from the pasta next refeed it was really easy to eat when I was not hungry.

Workout

Squat 2x10 - Increased weight
Leg Extension 2x10
RDL 2x10 - Increased weight
Arnies 2x10
Neutral Grip Pulldowns 2x10
Bent overBB Rows 2x10
Incline DB Bench 2x10 - Increased weight
Preacher BB Curl 2x10
Rope Pressdowns 2x10
 
Pasta to me is diet death lol - I can NOT stop eating wheat once I start.

Load in some creatine if you haven't already.
 
Coolios.

I DID tell you to keep the creatine and the vinegar apart, didn't I? Creatine may be less effective when consumed with acid. I think.
 
Just checking. :)
 
I was feeling absolutely stuffed last night after the refeed, but I love how you wake up in the morning feeling lean and full :)

Usually the 2 days before the refeed I feel flat and small. 400g of carbs later and I am feeling bigger :)
 
Pasta with tomato sauce sounds YUMMY!!!;)
 
Day 27 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
4.2 oz Chicken Breast
50g Pressed Dry Cottage Cheese
½ Tsp fish oil
1/2 c broccoli

Totals P 191.4 C 20 F 25.5 cals 1075.1
 
I loved this diet.. it works so well! :D How long are you going to stay on it? I can't remember if I asked you that earlier.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Day 29

Waking weight - 179 lbs.

I am down 3 from last week and down a total of 15lbs in 4 weeks :)

2 weeks to go, woo hoo!!!! :D
 
Day 28 and 29

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 29 Workout

 BB Bench Press 3x6
Neutral Grip Pull ups 3x6
DB laterals 3x8
Tricep Pushdowns 10,10, 8
BB EZ Curl 10, 9, 8

I think I found my ideal refeed food last Sunday in the pasta or finally hitting the upper limit on the refeed made the difference. I had tons of energy in the gym tonight and my lifts all went up :). It was 5 hours after my last dose of EC so I am ruling that out.
 
Day 31

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 31 Workout

Squats 8,6,6 increased weight
RDL 8,8,8 increased weight
Standing Calves 3x10
Weighted Incline situps 3x10
Weighted Hypers 3x10
 
Day 32

Same meals as usual.

Totals P 192.4 C 19 F 26.6 cals 1085

Day 33 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 - Pre Workout
1 ON Whey
4 oz Banana
1 bowl Oatmeal Crisp
½ glass skim milk
4 oz Sweet Potato

M4 - Post Workout
1 ON Whey
1 ¼ Cup WW Rotini
Tomato Sauce
4 oz Sweet Potato
1 ¼ Cup WW Rotini
Tomato Sauce
4 oz Sweet Potato
5 oz Sweet Potato
1 glass skim milk
1 TBS PB
1 Bagel

Total P 211.9 C 418.5 F 34.6 cals 2833

Day 33 Workout

Squat 2x10
Leg Extension 2x10
RDL 2x10
Arnies 2x10
Neutral Grip Pulldowns 2x10
Bent over BB Rows 2x10
Incline DB Bench 2x10
Incline DB Curl 2x6
Rope Pressdowns 2x10

75 sec RI for all.
 
Days 34 and 35

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

Tomorrow is weigh in and the start of my last week of PSMF :wacko:
 
Day 36 and 37

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 36 Workout

BB Bench Press 3x8
Neutral Grip Pull ups 3x8
DB laterals 3x8
Tricep Pushdowns 10,10, 8
BB EZ Curl 10, 8, 8
 
Since I am a few days out from finishing my PSMF, I have been running some spreadsheets on how I am going to maintain.

I have been averaging 3 lbs/wk weight loss so that would put me in a 10,500 deficit weekly. Spreading that over the 6 days a week I am at 1100 cals ( refeeds I am at 2800 cals ) puts my maintenance roughly at 2800 cals/day.

I was going to do a transition over a week but I have reconsidered and am going to jump to 2400 cals right away... patience is not always my strong suit :p

I expect to see the scale go up by a few pounds taking this approach. After a week or so I will adjust accordingly and bring my cals up to 2800.

My meal plan is a bit old school with 6 meals a day but I am looking to do something like this:

M1
1 Egg
2 egg whites
1 sm sc NB Whey
1/3 c Oats
60g Frozen Strawberries
CLA
1 Tsp Fish Oil
2 Black coffee

M2
1.3 can Tuna
1 Tbs Udo's
3 oz Sweet Potato
1 c broccoli

M3
4.5 oz Chicken Breast
1 c broccoli
1/3 C Brown Basmati Rice
2 Tsp Fish Oil
CLA

M4
1.3 can Tuna
1 Tbs Udo's
3 oz Sweet Potato
1 c broccoli

M5
4.5 oz Chicken Breast
3 c Mixed Greens
1 Tbs Ranch Dressing
CLA

M6
1.5 Nature's Best Whey
1 Tbs Udo's

Bed
1 Tsp Fish Oil
1 g Glucosamine

Totals P 274.7g C 109g F 95.2g cals 2391.6
 
Last edited:
Lookin' good, Balin! I am glad your plan is workign for you. I'll be checkin' in from time to time, but good luck in your maintenance phase. With your dedication, I have no doubts you will do fantastically
 
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