Lunk's PSMF run

[Lunk1]

OK. After reading Lyle's book all afternoon and evening. I have decided to give this a shot. Both as a means to kick start an effective lifestyle and to prepare for an upcoming vacation. My wife has agreed to run it with me.

I will be starting this endeavor on Friday morning so this gives me the rest of today and tonight to make sure I have everything I need in place and take any last minute advice, criticism or humorous shots from the peanut gallery.

I weighed in the a.m. at 252 (my scale is 5lbs higher than all others I have been on) but that's the number I will use. I am going to call myself 30% BF all though I would like to believe I am closer to 25%. I may send a current pic to a trusted friend for a better evaluation .

Using these numbers I am shooting for a daily caloric intake of 800 cals. I may adjust this up to no more than 1000 depending on how I get along. The nice thing is, I normally don't like to eat large quanities of food...just poor food choices.

I will supplement as Lyle recommends with 6G of fish oil, Mag, Sodium and Potassium. I will also plan on 1 gallon of water per day. My goal is to run this for 6 weeks. I will incorporate 1 REASONABLE cheat meal per week as I have put myself in a category #3.

I will continue with weight training but will limit cardio (that should be hard lol). Please feel free to add anything I may have missed or bump your gums.

[kelkel]

Got nothing to add other than to wish you luck! Both of you.

[bass]

I don't know much about it, but like to follow your log. from what I have read 3 weeks is what's ben recommended. why did you decide 6 weeks? 6 weeks is a long time BTW, I wish you both the best of luck.

[tarmyg]

800kcal/day, did I read that correctly? If so, do not chop of any limbs :-)

Huge good luck.

~T

[Lunk1]

I don't know much about it, but like to follow your log. from what I have read 3 weeks is what's ben recommended. why did you decide 6 weeks? 6 weeks is a long time BTW, I wish you both the best of luck.

6 weeks is the amount of time before vacation so if I can stand it I will run that long. 6-12 weeks is actually recommended for those in category 2 and 3 (non lean ppl).

[bass]

what are the risks of running it that long at low cals? I would assume you'll lose muscle as well!

[Lunk1]

800kcal/day, did I read that correctly? If so, do not chop of any limbs :-)

Huge good luck.

~T

Yes. I am basing my number of a LBM of 200 and a 1G of protein per LBM pound. This puts me at 800 cals. As I said, I may adjust up to 1000 if I'm feeling like shooting myself.

[Lunk1]

what are the risks of running it that long at low cals? I would assume you'll lose muscle as well!

Of course with any crash type of diet there is a risk of muscle loss. I'm willing to sacrifice some muscle if the fat loss results are great enough. The thing mentioned is that a cheat meal once a week and the high protein will help avoid the large amount of muscle wasting. This is also why the time of 6-12 weeks is recommended. Then a re-feed is normally conducted to help avoid this as well.

[bass]

any steroids along with this diet to help maintain some muscle?

[Lunk1]

any steroids along with this diet to help maintain some muscle?

[Back In Black]

How many steroids along with this diet to help maintain some muscle?

Fixed

[bass]

wishing you the best Lunk, looking forward to the results!

[Lunk1]

Fixed

[--->>405<<---]

Well................ How many??????

[Capebuffalo]

Wow. I'm tuned in to see. Best of luck Lunk.

[Lunk1]

Well................ How many??????

Just dialing in TRT at the moment buddy. 100mg test EW

[bikeral]

Hey buddy. I'll be checking in on you. Good luck bro.

[Back In Black]

Thanks for that.

BTW, those pics you sent me, I would definitely have you less than 40%

Seriously though, good luck, it's a bitch of a month to diet.

[Lunk1]

Thanks for that.

BTW, those pics you sent me, I would definitely have you less than 40%

Seriously though, good luck, it's a bitch of a month to diet.

Thanks man. Good thing I always have to work during Xmas so not a lot of celebrating or eating.

[Back In Black]

Thanks man. Good thing I always have to work during Xmas so not a lot of celebrating or eating.

Every cloud ey!

I'm not overly familiar with this form of dieting though I know Baseline has used it before. Haven't seen him around in months though. This is all protein yes? What is the fat allowance, anything?

You have to train short but high intensity too, yes?

[clarky.]

Hope it goes well lunk you are a honust guy i'm in diet mod the now aswell sh*t but it's got to be done to be where you want to be

[tarmyg]

Well, I am going to follow this very closely. I would be interested in the mental effects you will be experiencing and the mood swings between you and your wife/girlfriend!

Thanks

~T

---

"I stay mostly by myself, but it's OK, they know me here"

Follow my personal story here: Anabolic Steroids - Steroid.com Forums - An honest journey - Blogs

[bigsiv]

Good luck lunk 800 cals seems drastic at 250lbs. At least with the wife doing this as well should help with motivation

[--->>405<<---]

Just dialing in TRT at the moment buddy. 100mg test EW

Awesome dude! (That u were diagnosed, not low T obviously)

[ghettoboyd]

I woulld die if I tryed this...good luck lunk..

[mockery]

Of course with any crash type of diet there is a risk of muscle loss. I'm willing to sacrifice some muscle if the fat loss results are great enough. The thing mentioned is that a cheat meal once a week and the high protein will help avoid the large amount of muscle wasting. This is also why the time of 6-12 weeks is recommended. Then a re-feed is normally conducted to help avoid this as well.

Working out less will make you catabolic, and with out the use of ALOT of drugs to cut going below 1800 calories for a man your size will resort in free reign of LBM loss.

mistake 1 using scales! Find a dexa scan around your area and go get your scan before the diet. go in again at week 3 and week 6. Don't weigh yourself.

Refeeds wont stop lbm from being lost. Go read the pmsf forum and get a few more pointers.

[Lunk1]

Awesome dude! (That u were diagnosed, not low T obviously)

Nobodies fault but my own. I was still in range but on the low end.

[Lunk1]

Every cloud ey!

I'm not overly familiar with this form of dieting though I know Baseline has used it before. Haven't seen him around in months though. This is all protein yes? What is the fat allowance, anything?

You have to train short but high intensity too, yes?

LM's version the "modified" allows for plenty of veggies and a small amount (5-10g) of fat. NO complex carbs, NO sugars and higher protein.

It actually recommends dropping training during the diet or at least keeping resistance training light and maybe 2-3X per week. Just enogh to try and preserve as much muscle tissue as possible.

[Lunk1]

Good luck lunk 800 cals seems drastic at 250lbs. At least with the wife doing this as well should help with motivation

Or result in a murder..thanks though.

[tarmyg]

Good Luck today Lunk1 as today is your first day :-)

Thanks
~T

---

"I stay mostly by myself, but it's OK, they know me here"
Follow my personal story here: Anabolic Steroids - Steroid.com Forums - An honest journey - Blogs

[AD]

Just dialing in TRT at the moment buddy. 100mg test EW

what!!! i thought you always hated trt!

[AD]

i hate to ask, but how many calories is your wife aiming for? 400???

[AD]

is this the book?

http://www.files.failedmiserably.com...20Handbook.pdf

[GirlyGymRat]

i hate to ask, but how many calories is your wife aiming for? 400???

Subscribed.

[Lunk1]

That is the handbook AD. She is shooting for 500 cals. Her maintenance has been around 1400. As far as TRT goes, I never hated it, I was just running from it is long as I could.

Today is day one. I will post up tonight and may post for her as well if she wants.

[GirlyGymRat]

That is the handbook AD. She is shooting for 500 cals. Her maintenance has been around 1400. As far as TRT goes, I never hated it, I was just running from it is long as I could.

Today is day one. I will post up tonight and may post for her as well if she wants.

Very curios. Do u count the fiber carbs in macros? Are u taking anything to suppress hunger?

[Lunk1]

Very curios. Do u count the fiber carbs in macros? Are u taking anything to suppress hunger?

According to the handbook you can eat an unlimited amount of fiber carbs (veggies) but some forum threads suggest keeping them under 50G per day.

No..nothing to suppress appetite.

[bikeral]

According to the handbook you can eat an unlimited amount of fiber carbs (veggies) but some forum threads suggest keeping them under 50G per day.

No..nothing to suppress appetite.

At 800cals/day I would need a stapler to suppress my appetite.

[Back In Black]

LOTS of water may help

[AD]

Good luck bro.