Becoming Strong and Lean

[gregl515]

Is PMSF anything like the Velocity Diet?

[Eustace]

Originally Posted by gregl515

Is PMSF anything like the Velocity Diet?

PSMF is low-carb and low in calories like the Velocity Diet, but basically it is just protein and non-startchy vegetables. Depending on bodyfat %, you can eat around .9-2.0 grams of protein per pound of LBM. Each day I eat approximately 700 calories, with a menu of tuna, lean chicken, lean red meat, fat free cottage cheese, veggies, and a protein powder with a casein/milk protien isolate mix. After the first day or so, it really isn't all that bad.

[Eustace]

Friday, November 17, 2007


Workout C

Supersets, no rest between exercises, 1 minute between sets.


A1: Reverse grip pulldowns, 3x5x140
A2: Seated DB Shoulder press, 3x8x50
B1: V-Grip Pulldown, 4x8x110
B2: Lateral Raise, 4x8x25
C1: Decline DB Triceps Extension, 4x8x30
C2: E-Z Bar Curls, 4x8x50
D1: E-Z Bar triceps extension, 3x12x40
D2: Zottman Curls, 3x12x40

Workout D, Saturday, November 18

Supersets, no rest between exercises, 1 minute between sets.

A1: Snatch-grip deadlifts: 3x8x85
A2: DB Ab curl-up: 3x20x15
B1: DB Step-ups: 4x8x35
B2: Swiss-ball jacknives: 3x12xB
C1: Hamstring Curl: 3x12x90
C2: Calf raise: 3x20x40

Great workouts this week, with a lot of increases. It's nice to be moving up the weights some! This week was crazy, and it was nice having my diet and training under control, more time to work on everything else. I'm really looking forward to having a few days off next week!

[Eustace]

Monday, November 20:

Workout A

Supersets, no rest between exercises, 1 minute between sets.

A1: DB Bench Press: 3x5x55
A2: DB Row: 3x5x60
B1: DB Fly-press: 4x8x35
B2: Barbell Row: 4x8x75
C1: Incline DB Press: 3x12x55
C2: Face Pulls: 3x7x100

Last week of phase 1 of this workout, and only 6 more days of PSMF. So far I've lost 18lbs, and as a relative beginner I haven't suffered any of the strength losses usually associated with a low calorie diet.

[Eustace]

Tuesday, November 21, 1:15pm

Workout B

Supersets, no rest between exercises, 1 minute between sets.

A: Sumo Squat, 3x5x90
B1: Romanian Deadlift, 4x8x70
B2: Side Plank, 2x5xB
C1: DB split squat, 3x12x30
C2: Stability ball curl, 3x15x15

Great workout this afternoon, finally made some increases on the sumo squats and RDL's!

[Eustace]

Finally back home from Thanksgiving, got a workout in last night, and will finish up phase 1 this afternoon:

Workout C

Supersets, no rest between exercises, 1 minute between sets.


A1: Reverse grip pulldowns, 3x5x150
A2: Seated DB Shoulder press, 3x8x55
B1: V-Grip Pulldown, 4x12x110
B2: Lateral Raise, 4x8x30
C1: Decline DB Triceps Extension, 4x8x35
C2: E-Z Bar Curls, 4x8x55
D1: E-Z Bar triceps extension, 3x7x50
D2: Zottman Curls, 3x12x45

[Eustace]

Workout D, Sunday, November 26

Supersets, no rest between exercises, 1 minute between sets.

A1: Snatch-grip deadlifts: 3x8x90
A2: DB Ab curl-up: 3x20x20
B1: DB Step-ups: 4x8x40
B2: Swiss-ball jacknives: 3x12xB
C1: Hamstring Curl: 3x12x100
C2: Calf raise: 3x20x45

This was my last workout for phase 1, and day 28 of the PSMF. As of this morning, I've lost 21 lbs. The diet wasn't bad at all, after the first 2-3 days. Since I'm in category 3, according to the PSMF diet written by Lyle Mcdonald, I can go a few more weeks. I thinking of continuining the diet for 3 weeks, basically the rest of the fall semester. The second phase of TT for muscle is a 3 day split, so that should make it easier to get through the diet without any major loss of energy.

[tossedup]

I am looking forward to trying the diet you are on also. I am also looking forward to seeing the second phase of TT for muscle. Keep up the good work man and kept on posting. I am watching!!