DaMayor does PSMF

[pitman]

No, you didn't spell puny right. You didn't spell buddy right and you didn't spell someone right either. And nothing you say get's to me pitstain.. I just like picking on you.

Ya feel me?

In the future, there's a little spellcheck funtion in the upper right hand corner of the reply box. Why not try it sometime?

see i didnt know any of this but anyways i was in death shock to think any of you fucks would think bad situation was impressive to you !!!you impressed now..and most of that isnt even discussing the worse things in lock up...and yes i spelled butt y right butt ..t...

 

[pitman]

oh since i have a new fuckin butt y now where is the reply spelling box mayb i will try it sometime,...and this computer class is one of my recommend requirements and they dont even care what i say as long as it's not to children..lol ohhh what we do to them pervs....lol

 

[DaMayor]

2-26-10

Assuming that all incarcerated illiterate jackasses have cleared the area...


Daily Intake

5g fish oil
Multi
K, Mg, Ca supp.s

-Egg Sub. 4 serv. ..if you see a glow in the South East...sorry for that.
-1 serv. low fat string cheese...the stuff that does not melt.
-Coffee
-
-
-
-


A little tight today, just DOMS. Workouts were too close together. Next week we'll spread them out and work even heavier...if energy level is up to par.
Although I have found one thing about carb restrictive diets...I tend to work harder knowing that my energy level my fall at any given time. Therefore, I find myself pushing harder. Now, whether this is adviseable during a PSMF...myehhh?

Oh, and Pitman....take that tired, ignorant B.S. to another thread.

 

[Triple Threat]

PSMF - Piece of Shit Mother F**ker



Yep, that's appropriate for DaMayor

And here I thought it mean Pretty Sexy Male Female, ie, DaMayor does min0 lee. Sounds like a porn film.


Anyway, good luck with the diet. I'll be following.

 

[DaMayor]

And here I thought it mean Pretty Sexy Male Female, ie, DaMayor does min0 lee. Sounds like a porn film.


Anyway, good luck with the diet. I'll be following.

Hey man! I'd appreciate the input....

PSMF= Please Send Money Frequently

 

[FMJ]

Hey man! I'd appreciate the input....

PSMF= Please Send Money Frequently

Yeah! I'd stick with that acronym!

 

[Triple Threat]

PSMF= Please Send Money Frequently

After reading how little food you get to eat, it could just as easily be Please Send More Food.

 

[DaMayor]

After reading how little food you get to eat, it could just as easily be Please Send More Food.

No kidding!

 

[CowPimp]

PSMF. Ugh, I could never do that. More power to ya. Sounds like a bitch and a half.

 

[DaMayor]

PSMF. Ugh, I could never do that. More power to ya. Sounds like a bitch and a half.

Well, like with any plan, I tried to get my head in the game before starting the diet. I think as long as you know what you're getting ready to do, and that it will probably suck sometimes, but understand why (to some degree) it isn't that bad......DaMayor says, after day four of the diet, lol!

 

[DaMayor]

Yesterday's Intake (completed)

Daily Intake

5g fish oil
Multi
K, Mg, Ca supp.s

-Egg Sub. 4 serv. ..if you see a glow in the South East...sorry for that.
-1 serv. low fat string cheese...the stuff that does not melt.
-Coffee
-Soup ..Clar. C. Broth with 4oz. Chic. Breast, .5 cup zuchinni, garlic..
-4 oz. Chicken
-.5 cup egg whites

Calories went under the minimum, as did protein.....big time. We're talking about less than 600 cals for the day and around 90g protein. Oddly, I had a sudden burst of energy at about 4:00 in the afternoon, followed by a crash at about 8:45...leveled back off when I got home around 9:30. Wierd.
Diet back on track today.....I'll be having a very conservative "Free Meal" tomorrow.

 

[ALBOB]

PSMF. Ugh, I could never do that. More power to ya. Sounds like a bitch and a half.

NowTHAT'S min0 lee

 

[DaMayor]

Alright...back to it. Free meal yesterday was pretty conservative; petite sirloin with broccoli and a trip to the old salad bar follwed by a handful of popcorn at the movies while my fam ate the usual movie fare.
Not sure how I feel about free meals right now. Yes, they keep you sane, but the up followed by the crash makes me irritable as heck.

3-1-10 Intake....thus far

1 whole egg
3 Egg Whites

 

[Built]

Since it's not a refeed, why not try as others I know have done and do a low carb free meal - load up on the fats instead. I find this approach more comfortable for free meals.

Another alternative is to be sure to work out - or at least go for a walk - shortly after your free meal. You'll translocate glucose transporters and get more of the glucose into muscle cells, rather than stimulating the oversecretion of insulin that I suspect is behind that "crash" phenomenon.

 

[DaMayor]

Since it's not a refeed, why not try as others I know have done and do a low carb free meal - load up on the fats instead. I find this approach more comfortable for free meals.

Another alternative is to be sure to work out - or at least go for a walk - shortly after your free meal. You'll translocate glucose transporters and get more of the glucose into muscle cells, rather than stimulating the oversecretion of insulin that I suspect is behind that "crash" phenomenon.

Well, for the most part it was low carb, and fairly low cal....until the popcorn incident. (we're talking about two smallish handfuls) But yes, the "splurge" part of the free meal will be driven first by calories, then by fats, with carbs in last place. If it were not part of Lyle's instructions, and the fear of slowing my metabolism (further?) I could almost skip the meal entirely. But I know this would only lead to disaster later.
And yep, with the exception of yesterday, which was a very rare special ocassion, free meals will be centered around/scheduled on workout days. I initially felt that the free meal would be better after a workout...but I'm not really sure at this point.


3-1-10 Intake....thus far

1 whole egg...63cal....4.4fat....0.3 carb.....5.5 protein
3 Egg Whites...51cal....2fat....0.7carbs...10.7 protein
8oz. tuna...240cal...0fat...0carbs...52 protein
Tablespoon mustard mixed in with tuna........priceless

 

[FMJ]

Well, for the most part it was low carb, and fairly low cal....until the popcorn incident. (we're talking about two smallish handfuls) But yes, the "splurge" part of the free meal will be driven first by calories, then by fats, with carbs in last place. If it were not part of Lyle's instructions, and the fear of slowing my metabolism (further?) I could almost skip the meal entirely. But I know this would only lead to disaster later.
And yep, with the exception of yesterday, which was a very rare special ocassion, free meals will be centered around/scheduled on workout days. I initially felt that the free meal would be better after a workout...but I'm not really sure at this point.


3-1-10 Intake....thus far

1 whole egg...63cal....4.4fat....0.3 carb.....5.5 protein
3 Egg Whites...51cal....2fat....0.7carbs...10.7 protein
8oz. tuna...240cal...0fat...0carbs...52 protein
Tablespoon mustard mixed in with tuna........priceless

I dunno.. you seem a little miserable there bud. I haven't seen you crack a joke in days! How's your training during this going? How's your strength holding up?

 

[DaMayor]

I dunno.. you seem a little miserable there bud. I haven't seen you crack a joke in days! How's your training during this going? How's your strength holding up?

Well, business is slow, dumb employees, late deliveries, full moon, computer keeps crashing (just installed a new HD) it's not just the diet, lol.
Once you're in to it, it ain't that bad....not to say I haven't had my moments.

Alright, let's finish this food thing up...

3-1-10 Intake

1 whole egg...63cal....4.4fat....0.3 carb.....5.5 protein
3 Egg Whites...51cal....2fat....0.7carbs...10.7 protein
8oz. tuna...240cal...0fat...0carbs...52 protein
Tablespoon mustard mixed in with tuna........priceless
This is what we're aiming for tonight to get those numbers up...
~6-7oz. chicken breast...312cal...6.7fat...0.0carbs....56.8protein
8oz. cottage Cheese...198cal...5.7fat...5.9crabs....29.3protein
2 servings FF Mozzarella...120cals...5fat...0.0carbs...16protein

Daily total should be around 1069 calories...26.0g fat...7.0g carbs...172.1g protein.

Fat's a little high by Lyle's standards, but I honestly don't think it will hurt too bad at this stage. Total calories may be a tad high, but at least carbs are almost out of the picture and minimum protein is requirements are being reached....even though I'd like to take in around over 200g a day.

Today's Workout

Gym FULL of posers and general idiots...Welcome to Monday at the Y!

Lat Pulls...4 sets x 8 @ 130, 140, 150, 160x6
Seated Rows...w/u 180x10, 3 sets x8 @ 270, 360(failed@4reps),320x8, got pissed, 360x6.
D.B. Press 3sets x 8 @ 55, 60,70
Leg extensions (rack and press were tied up for an hour) 4 sets x8 @ 120, 130,140, 150.
Hammy Curls, (all racks still busy) 3 sets x 8 @ 80,90,110.

Man, I couldn't wait around any longer, that place was wall to wall. Must be a lot of post-weekend guilt going around. But I gave it all I had on the lifts I made, so I should be depleted enough, lol.

Thanks for the input, guys!

 

[ZECH]

Dont know what this is, but I saw Built refer to puree vegetables.......nuff said for me.
I admire you're willingness to do this. I really do.
But in the end it comes down to will power and wanting to get yourself in better shape. That is where we come in. I'm here to help if I can. I sincerely want you to achieve your goals!

 

[FMJ]

Lifts still look good though man. Sucks not getting good gym time, you still made the most of it.
Are you seeing energy or strength declines due to the lower cals?
Curious.
Got UD2 book today. Hoping to put it all together and start tomorrow.

 

[DaMayor]

Dont know what this is, but I saw Built refer to puree vegetables.......nuff said for me.
I admire you're willingness to do this. I really do.
But in the end it comes down to will power and wanting to get yourself in better shape. That is where we come in. I'm here to help if I can. I sincerely want you to achieve your goals!

Puree isn't required....(she's a girl, y'know, lol) Thanks man!

Lifts still look good though man. Sucks not getting good gym time, you still made the most of it.
Are you seeing energy or strength declines due to the lower cals?
Curious.
Got UD2 book today. Hoping to put it all together and start tomorrow.

Mondays are always very busy at the gym...they'll all be gone by Thursday. I used the time in between to work with my wife before she jumped on the eliptical.
My energy in the gym has been fairly consistent, actually. Mainly because of the number of workouts (2 a week instead of every other day, which is good for old people...at least that's what Albob told me), the duration of the workout (~45minutes) and my superhero-like ability to stay focused. I've actually felt pretty strong, although this will change when I get into more basic compound stuff.

Thanks again, fellahs...and Built.

 

[katt]

looks like everythings going good in here? Have you stepped on the scale lately? and the comment about pureed vege's.. YUK! that's just gross,,,

 

[DaMayor]

looks like everythings going good in here? Have you stepped on the scale lately? and the comment about pureed vege's.. YUK! that's just gross,,,

Yeah....I started off at 242~ish (I think I put 240 initially) Yesterday, 237. I'm not expecting an extreme loss like many experience. Then again, who knows?

 

[DaMayor]

3/2/10 Intake

Coffee 6 serv...258cal...12fat...0.0 carbs...0.0 pro. <<<This has got to go.
whole egg...63cal... 4.4fat...0.3carbs... 5.5 pro.
6 Egg Whites (total)...103cal....0.3fat...1.4carbs...21.5 pro.
2.75oz C. breast16oz. Clarified Broth...
4oz. Turkey Cutlet...120cal...1.5fat...0.0carbs...26.0 protein
4oz. Cottage Cheese...99cal...2.9fat...3.0carbs....14.7protein
3 serv. FF Cheese (total)...180cal...7.5fat...0.0carbs....24.0protein

So, yesterday's totals were 1,025calories, 34.1fat, 13.7carbs. 120.7protein.

Now, that ain't as tight as I'd like to have this thing. Calories (I think) need to be/could be a little lower, fat is too high and protein is too low. The coffee situation is a cheat I thought I could slip in there, but it needs to go...the creamer, that is. I found a protein "shot" that is sugar free/fat free/carb free...I may use that to push protein up a bit until I can replace my protein powder with a sugar free, low carb version.
I'm a little disappointed that my numbers aren't right....but we've got plenty of time to fix them.

 

[FMJ]

3/2/10 Intake

Coffee 6 serv...258cal...12fat...0.0 carbs...0.0 pro. <<<This has got to go.
whole egg...63cal... 4.4fat...0.3carbs... 5.5 pro.
6 Egg Whites (total)...103cal....0.3fat...1.4carbs...21.5 pro.
2.75oz C. breast16oz. Clarified Broth...
4oz. Turkey Cutlet...120cal...1.5fat...0.0carbs...26.0 protein
4oz. Cottage Cheese...99cal...2.9fat...3.0carbs....14.7protein
3 serv. FF Cheese (total)...180cal...7.5fat...0.0carbs....24.0protein

So, yesterday's totals were 1,025calories, 34.1fat, 13.7carbs. 120.7protein.

Now, that ain't as tight as I'd like to have this thing. Calories (I think) need to be/could be a little lower, fat is too high and protein is too low. The coffee situation is a cheat I thought I could slip in there, but it needs to go...the creamer, that is. I found a protein "shot" that is sugar free/fat free/carb free...I may use that to push protein up a bit until I can replace my protein powder with a sugar free, low carb version.
I'm a little disappointed that my numbers aren't right....but we've got plenty of time to fix them.

I give you credit for even having the energy to type all this shit in on so few calories!

 

[DaMayor]

I give you credit for even having the energy to type all this shit in on so few calories!

Yesterday was completely off course in regards to protein and calories...although I felt okay, surprisingly.
Today? Dragging along, irritable as hell early in the day. I could seriously have knocked somebody out in the middle of our lunch rush. Of course, it was one of those days that might have made me that way regardless of diet, lol. Right now, I'm generally flat...a little tired. Still have some DOMS from Monday, feelin' a little tight and ocassionally cramped up in my hamstrings. I think I'm just a tad dehydrated...it happens. But, all in all...I'll live.

Damn, I sure hope so!

 

[DaMayor]

Alright...

Today's 3-3-10 Macros

4 Egg whites...68 cal... 0.2 fat... 1.0 carbs... 14.3 protein
1 Whole Egg...63 cals... 4.4 fat... 0.3 carbs.... 5.5 protein
FF Cheese...60 cals... 2.5 fat... 0.0 carbs... 8.0 protein
Turkey Cutlet (6.25oz)...195 cals... 2.4 fat... 0.0 carbs... 42.2 protein
Whey Protein "Shot" (2 servings..note below)...220 cals... 0.0 fat.... 2.0carbs.... 52.0 protein
Tuna, water packed, 4 serv (8oz)...240 cals... 0.0 fat.... 0.0carbs.... 52.0 protein

Daily (projected) totals...846 calories, 9.5 fat, 3.3 carbs, 174.1 protein.
A lot closer to the numbers I am aiming for...although these still give me a little room to move....a good thing.

Okay....about these protein shots. I happened to stumble across these little guys

while at Walmart last night. Now, for the record (in case any of the dietary brainiacs are lurking) I am only using these on rare ocassion to fill in the gaps. At this stage of the game, I am not entirely in love with chicken, tuna,turkey, and eggs. I can live with them....I'm just bored with 'em.

 

[DaMayor]

I cannot express how glad I am that yesterday is gone.

Work out today...gonna change a few things up. Same muscle groups, just different exercises/lifts.

 

[katt]

mmm.. 26 grams of protein in one of those shots?? How do they taste... really?

 

[DaMayor]

mmm.. 26 grams of protein in one of those shots?? How do they taste... really?

They are not that bad really...fruit flavored. (I think they cost about $1.68 a piece.) Like I said, I don't intend on using them as a substantial part of the diet, but they sure are convenient.

 

[DaMayor]

3/4/10 Food Intake

whole egg
3 egg whites
ff string cheese
turkey cutlet (3 oz)
broccoli (3.75 oz)
whey shot (1)~pre-workout
tuna (6 serv)~post w/o

Daily Totals 919 calories, 11.1g fat, 10.7g carbs, 179.8g protein

Feel much better today, but we'll see how my view of this is after my workout. Still a little tight, but adequate warm-up and H2O ought to help this.

Todays w/o

I'm going to add about ten minutes warm-up on the recumbent bike to loosen up those hamstrings, which are still tight....

Lat Pulls 3 sets x 8 @
([plate loaded] Nautilus today)
D.B. Press 3 sets x 8 @
(poss. hammer)
Seated Rows 3 sets x 8 @
(c.g. cable today)
Rack Pulls 3 sets x 8 @
Leg Press 3 sets x 8 @
(or squats)
Leg extensions 3 sets x 8 @

workout subject to change.