Although this isn't strictly a training log I thought I'd record my progress/torture here over the next two weeks (starting from Monday 24th). I'm going to follow the Protein Sparing Modified Fast (PSMF), the description from the website is this;
"a very low calorie diet, usually 400-800 cal/day, consisting of essentially nothing but lean protein, veggies (I add essential fatty acids meaning fish oils) and vitamins/minerals. Extreme, but generates very rapid weight/fat loss."
At 6'3, 196lbs and ~13% bodyfat I'm aiming for around 1.25g/lb of LBM or around 215g protein a day. This, combined with my vegetable and incidental carb/fat intake will bring me to around 1000 calories. I will be taking a multivitamin, 6g fish oils, 1g of magnesium and calcium each day.
I will follow a fullbody routine 3 times per week with half of the normal volume (3x5, 2x8, 5x3) and my only 'cardio' will be walking to and from University (35mins each way).
My goals are to strip away fat and lean out rapidly (surprisingly enough) over this two week period.
Over the 14 day period I will accumulate a deficit of ~28000 calories given that my maintenance level is roughly 3000.
If there are 3500 calories per pound of fat that comes to 8lbs (28000/3500), however, with the servere calorie restriction my metabolism will slow so I don't know exactly how much fat I will lose.
Hopefully I can get to around 10% or below but my only goal/plan is to finish the two week course.
Hey Ed. At 6'3 and 196 lbs., I can't imagine you are that fat. I'm 5'10 and just weighed in at 191 yesterday...now that's fat! Good luck with the diet...I'll follow your log with interest as well.
Thanks for the advice, I'll be 19 on Tuesday so my metabolism is pretty ramped up as it is, but I will be careful to drift back to normal slowly. The author of the diet argues that the maximum suppression of the metabolism following these types of diets is 30%. If that's the case I'll have a 2 day refeed (outlined in the diet plan) and then ease my way back to University maintenance (3500) from 2500(assuming 30% suppression).
Fin, I wouldn't say I'm fat, but at 13% there's a little to shed before I feel properly lean, it's finally getting hot accross the pond
Ed I'm quite curious to see how this goes. Fortunately (or perhaps it just shows I'm a coward) I have been bulking slowly enough on the CW program to really produce no visible fat gain. On these last 2 weeks though I might just let 'er rip... so I'd like to see how you respond to PSMF.
__________________ You're not the only one improving yourself... I worked out with a dumbbell today -- I feel vigorous!!!
Good luck with your experiment word of advice tho if youu get dizzy or lethargic then say sod the plan hit the quick carbs as we dont want you blacking out (I almost did at 1400!)
Also make sure those around you know what you are gonna do. Will also bhe interesting to see that a) if you do drop as intended and b) what amount will just go straight back on when you refead
__________________
BFG
"The time for talking has passed, actions are speaking louder than words."
Definitely, I'm looking around for something by Chad Waterbury given the great success I had on WHFS I just don't know which, what about you? I'm tempted to work through the ABBH's until the summer holidays and then start up WHFS again.
If phase 5 goes well for me, then I'm going to drop down to phase 4 again, and then hop back up to phase 5 as Waterbury mentioned. I really like this idea of double workouts, and depending on when my summer job begins, it might be possible for me to continue. I guess I have at least 2 weeks to decide yet...
__________________ You're not the only one improving yourself... I worked out with a dumbbell today -- I feel vigorous!!!
Good luck with the program Ed. I'm very interested to see how it goes. I'm around 14%, and would like to get down to around 12 or 11, and if this works well for you, I might try something similar.
I arrived back at Uni today and managed to persuade one of my friends who comes to the gym with me to do it as well, all it took was; "you'll have a six pack", haha! Hopefully we'll both be able to stick it out until the end and report back! Doing it with another person should really help with motivation!
Did you buy the book on this or did you read through Lyle's forum?
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
As far as I am aware I'm allowed to eat as many servings of green vegetables as I like. I'm mainly going to stick to broccoli, asparagus, cucumber and courgets and not go overboard on them, normal servings if you will.
Artguy, no I was scabby and pieced together the plan from the forum sadly, I really should have bought the book because there are some aspects that are slightly mysterious such as the refeed after 14 days. Have you done this diet yourself?
I should have planned the timing of this diet better...it's not like I can have any birthday cake...maybe I'll stick a candle in a chicken breast! Go me!
As far as I am aware I'm allowed to eat as many servings of green vegetables as I like. I'm mainly going to stick to broccoli, asparagus, cucumber and courgets and not go overboard on them, normal servings if you will.
you are.
Quote:
Artguy, no I was scabby and pieced together the plan from the forum sadly, I really should have bought the book because there are some aspects that are slightly mysterious such as the refeed after 14 days. Have you done this diet yourself?
there are a couple of ways to do the refeed. he talks about a three day in the UD2 (if i'm not mistaken), starting with BWx5-6 dropping to BWx3-4 and ending with BWx1-2 regarding your carbs. obviously keeping essential fats to a minimum.
why did you go with 14 days v. 12 if you don't mind me asking? i'm looking forward to following this.
Thanks for clearing that up Wolfie, really helpful!
I went for 14 days without a refeed as I'm working on the assumption that after the 14 day period I'll come off the PSMF diet and work up from a below maintenance calorific level (assuming 30% suppressed metabolism to be on the safe side) back up to maintenance.
However, if I'm not at the point or at least near the point where I want to be in terms of leaness then I may continue onwards for another week or two, the 14 days was a set point where I could evaluate my progress and decide where I want to go from there; hopefully back to normal!!
Haha, someone gave me a tiny bounty bar which has been tempting me but I won't crumble! I figure if I can get through a birthday on this diet the other days later on will be EASY!
Snack: 1 cup cottage cheese, 1 scoop protein, cucumber.
Lunch: 4oz chicken, broccoli, courgets.
Snack: 1 cup cottage cheese.
Dinner: 4oz lean beef, broccoli, courgets.
Snack: 1 cup cottage cheese.
~1100 calories, 214g protein.
Notes:
Had a good day made even better by the Arsenal win in the Champions League!! Hunger wasn't as bad as I expected although I'm most hungry after the 40 minute walk into University.
I take it at the end of the 14 days its mega carb fest then for glycogen rebound???
re the vegetables how can it be calorie low if its unlimited that doesnt follow. You either count them or you dont? Granted the calorie value is lower but I could eat vegetables until they come out my ears (as I did tonight, well nse almost! but they still add up and inrease your overall total
Just trying to get my head around this
__________________
BFG
"The time for talking has passed, actions are speaking louder than words."
Not entirely sure but it has something to do with the fibre within the vegetables that suppresses the number of calories absored. I could be entirely wrong as I only browsed that section but it's something to do with fibre and calories. Even so, if I include my vegetable intake it doesn't take my overall calorific levels above 1200 calories.
Yes, after the 14 days I'm going to do a 2 day carb load and then return to maintenance levels very, very cautiously.
P.S. Thanks Steve, that cake sounds mighty appealing right now!
PSMF diet (Possibly Stupid, Moderately Fat)
Linear Mode
