Lisa’s pre-Christmas Meltdown!
Lisa’s gradual, post-baby melt has gone really well. Having lost over twenty pounds since July, she’s doing REALLY well – but with Christmas approaching, Lisa would really like to ditch a few extra pounds so she can relax her diet and enjoy the holidays without being set too far back.
Fast, short term crash diets like this can only be done safely with a PSMF – protein sparing modified fast. This is what she has set for herself, brave soul. We all wish her well.
Starting Stats:
Weight: 177.2 (fully carbed up)
BF%: 34.6% (33.1% before carbs)
I expect to drop water quickly to around 173, my “real” weight.
Workouts–will be FBWO x 2, and a little cardio (30′ a few times a week), but the first week I’m going to do some depletion work using complexes, Day 1 and 2.
________________________________________________________
Menu–my P allowance is ~146-150gP. Veggies are unlimited, but I’ll be counting them just cuz.
Menu w/o veg (w/veg):
M1: coffee w/1/4c milk, 2scp vanilla protein powder (milk is not allowed, but I just can’t handle black coffee)
M2: 150g egg whites, scrambled, 150g broccoli, 100g mushrooms
M3: 150g turkey breast, 100g canned tomatoes, 25g onion, 150g cauliflower
M4: 150g chicken breast, 150g green beans
M5: 100g cottage cheese, 1 scp van pro pwdr, 50g frzn strawberries
773 cals, 146gP, 12gC, 13gF, 0g fiber
934 cals, 153gP, 51gC, 15gF, 17g fiber
Supplements–3.6g EPA/DHA, a pre natal multi, 400IU Vit E, Ca-Mg-Zn, and extra Ca.
Today went smoothly! I’m feeling pretty good so far. For exercise I did some complexes (4×6/60″) followed by 20′ ss cardio on the stationary bike.
Comment by Dane — December 3, 2007 @ 9:51 am
Go Lisa! It’s yo – uh, festive holiday season? Doesn’t sound right.
Comment by Chris — December 4, 2007 @ 12:03 am
Out of curiosity, why no to milk but yes to strawberries? I’m fond of both as a matter of fact.
Comment by .caroline. — December 4, 2007 @ 11:19 pm
Thanks Chris!
Caroline, the idea is to create as big a deficit as you can stand, and to keep carbs and fats as low as possible. Milk contains lactose, a carb, and strawberries contain fructose, another carb. Ideally you would avoid these, but including small amounts of them can make the diet more bearable.
For example, I HATE black coffee. A 1/4c of milk has ~3gC, and makes me happy. 50g of strawberries (about 1/3c sliced) has ~3.5gC, 1g fiber, and can cheer up boring cottage cheese. Both milk and berries contain Good Stuff, like Ca, vitamins, antioxidants, etc.
As long as the portions are kept small, say, under 5gC, you can include them in a PSMF.
In Lyle’s book, he includes some recipes at the back that use various types of fruits; I’ve seen others on his forum that use a bit ‘o milk.
Comment by Dane — December 5, 2007 @ 2:47 am
Day 1 177.2
2 174.2
3 173.2
Comment by Dane — December 5, 2007 @ 2:48 am
Thanks, that makes sense. So I’m new here. Lisa = Dane? If so, best of luck, Lisa/Dane!
Comment by .caroline. — December 5, 2007 @ 9:36 am
Thanks and yep, Lisa=Dane!
174.2 yesterday. Did a full body workout that seemed heavier than usual, but I was able to get through it with no need of dextrose.
Ended the day with a free meal which included my nemesis, wheat, and left me this morning with significant water retention–weight was at 177.8, HA!
Back to the grind today.
Comment by Dane — December 7, 2007 @ 3:15 am
Day 1 177.2
2 174.2
3 173.2
4 174.2, Free Meal
5 177.8
6 174.6
Grub:
M1: coffee w/2scp van pp, 1/4c milk
M2: 125g tuna mixed w/10g lite mayo, 30g pickle, 10g onion; 2 fibre ryekrisp (same macros as broccoli, yay); lemonade (lemon juice, a/s, h20)
M3: Turkey Chili with a side of raw 150g cauliflower
M4: 150g turkey leg, 150g green cabbage, hm turkey broth (defatted)
M5: 100g cottage cheese, 80g raspberries
996 cals 150gP, 54gC, 20gF, 20g fiber
Did 30 min ss cardio yesterday. Today will try to get outside, weather permitting, and walk.
Comment by Dane — December 8, 2007 @ 4:53 am
Gotta love that post-free-meal bloat. Remarkable how much water that shit holds.
Thanks for the update, Lisa.
Comment by MariAnne — December 8, 2007 @ 11:23 am
NP MA! You think that bloat was impressive–let’s see how I am tomorrow, post refeed, ha.
Day 1 177.2
2 174.2
3 173.2
4 174.2, Free Meal
5 177.8
6 174.6
7 172.8, refeed
Grub:
M1: coffee w/2scp van pp, 1/2c skim milk
M2: coffee w/1scp van pp, 1/2c skim milk, 220g pink grapefruit, 10g sugar
M3: 2c skim milk, 100g frosted mini-wheats
Ex.-lifting
M4: PSMF turkey chili over 60g (dry wt) whole wheat pasta (new item, hope it’s good!)
M5: 150g pot roast, 150g mashed po’s (w/25g milk, 5g butter), 200g broccoli/cauli mix with BUTTER (5g)
M6: 2 pudding brownies
1994 cals 165gP, 282gC, 28gF, 30g fiber
My C target range is 180-360. Since I’m tracking my carbs, I’m taking the liberty to spread it out over more of the day, rather than confining it to 5 hours. This has worked well for me in the past–less bloating, and I’ll be able to get it all down. I find that on a PSMF I get fuller faster, so better to space out the food.
Comment by Dane — December 9, 2007 @ 2:32 am
FBWO today–since it’s a refeed day, I had carbs before and after. It made a difference for me; weights weren’t as “heavy” feeling as my last workout, and I hit some PR’s. Also helped that DH was here to spot my bench.
All work sets 3×5
BB Bench, wu 62×5, 84×3, 106×2, work 99/95/95
Back Squat, wu 64×5, 81 x 3, work 99/92/92
BOR, 106
RDL, 134
Comment by Dane — December 9, 2007 @ 8:45 am
Day 1 177.2 8 175.0
2 174.2
3 173.2
4 174.2, Free Meal
5 177.8
6 174.6
7 172.8, refeed
Grub:
M1: coffee w/2scp van pp, 1/2c skim milk
M2: 90g turkey leg, 100g green beans, broth, evil protein cookie (1scp pp)
M3: PSMF turkey chili, 150g raw cauli w/ff italian dressing
Ex.-possibly some complexes and cardio
M4: 130g chicken breast, 150g broccoli w/ LC/ff teriyaki sauce
M5: 100g cottage cheese, 80g raspberries
961 cals 153gP, 54gC, 16gF, 19g fiber
Feeling good this morning, no noticeable bloat from the refeed, and scale was lower than I expected, all good. I have mild full body doms, just enough to remind me I’m alive,
Comment by Dane — December 10, 2007 @ 2:04 am
wow you are one brave soul. its not even christmas and i’ve been to multiple gatherings with friends and family – goodluck! I did it for 3 weeks this summer and my then boyfriend was ready to divorce me and we weren’t even married!
Comment by Sarawithanh — December 12, 2007 @ 12:04 pm
Ha Sarah! I planned for the gatherings–we’ll have one this Sat., so I’ll have my refeed then; the rest of the parties are after the 21st, and my last PSMF day is the 20th. I’m lucky, I guess, that I don’t feel bad or bitchy–ketosis makes me hyper-active and happy! Woo woo ketone high, :p
Comment by Dane — December 13, 2007 @ 3:59 am
Day 1 177.2
2 174.2
3 173.2
4 174.2, Free Meal
5 177.8
6 174.6
7 172.8, refeed
8 175.0
9 173.4
Grub:
M1: coffee w/1scp van pp, 1/2c skim milk
M2: coffee meringues (170g EW); 150g broccoli w/ff italian; evil protein cookie (1scp pp)
M3: PSMF turkey chili, 150g raw cauli w/ff italian dressing
Ex.-DB FBWO, ss cardio
M4: 140g chicken breast, 150g yellow beans
M5: 100g cottage cheese, 80g blackberries, 1 scp pp
927 cals 152gP, 55gC, 13gF, 19g fiber
Took measurements today–I’m basically the same throughout my torso, but half an inch off each thigh and calf. I don’t measure across my shoulders, but it appears leaner. I’d like to see scale progress (psychological reasons, heh), but I’m content with what I see.
Yesterday, did 30′ ss cardio on the bike.
Today was a dumbbell full body workout:
All sets 3×8, in superset pairs, 1′ rest between pairs
A1. Split Squat, 16.5#
A2. 1-Legged RDL, 16.5
B1. Incl DB Bench, 34
B2. SBC, 20
C1. Incl Bench Row, 39
C2. Standing Calf Raise, 39
D1. 1-Arm DB Snatch, 16.5
D2. Fat Gurl Pullups (6 reps ea)
Comment by Dane — December 13, 2007 @ 4:05 am
Day
1 177.2
2 174.2
3 173.2
4 174.2, Free Meal
5 177.8
6 174.6
7 172.8, refeed
8 175.0
9 173.4
10 171.8!!!
171.8 this morning, which is a new low!
Grub:
M1: coffee w/2scp van pp, 1/4c skim milk
M2: egg drop soup (150g EW, ff turkey broth)
M3: PSMF turkey chili, 150g raw cauli w/ff italian dressing
Ex.- ss. cardio
M4: 160g chicken breast, 200g broccoli
M5: 100g cottage cheese, 100g raspberries, 1 scp pp
941 cals 153gP, 52gC, 15gF, 18g fiber
Going to have a small breakfast free meal tomorrow, prior to lifting, and then a refeed/lifting planned for Saturday. My refeed will be interesting–I’m cooking an American Thanksgiving style dinner for the inlaws and co. Planning to make turkey, stuffing, gravy, mash po’s, apple pie, etc.
Comment by Dane — December 13, 2007 @ 4:08 am
Day
1 177.2
2 174.2
3 173.2
4 174.2, Free Meal
5 177.8
6 174.6
7 172.8, refeed
8 175.0
9 173.4
10 171.8
11 171.6, TOM, free meal
Fud:
M1: coffee w/2scp van pp, 1 1/2c skim milk
M2: FREE MEAL! eggs (1Y/5W) scrambled in butter, w/100g shrooms, 10g onion, 20g smoked cheese, 70g broccoli; 220g pink grapefruit w/10g sugar; 1c skim milk and 100g frosted mini-wheats (cereal consumed around workout)
Ex.- lift, ss. cardio
M3: PSMF turkey chili, 150g raw cauli w/ff dressing
M4: 130g chickn brst, 150g green beans
1498 cals 155gP, 161gC, 28gF, 27g fiber
Last night was a bit tough–we were at the mall, xmas shopping, and decided to get McD’s since it was fast and easy and we had all the kids. I had to decide if the fast food was more tempting than the eggs and cereal I had planned for today–it was tougher than I expected! Esp. since the BigMacs the guys got were fresh and that smell! ♥
But I decided I’d appreciate myself more if I stuck to my original plan, so I entertained the baby and downed a 1.5L bottle of diet lemon iced tea instead,:) Go me!
Comment by Dane — December 13, 2007 @ 4:12 am
Wed., 2 hours of mall shopping.
Lifted yesterday:
FBWO, 3×5
A. DL, 161
B. Push Press, [color=Red]70/75/75[/color]
C. Front Squats, 79
D. Neg Chins [color=Red]2R/3N for all sets[/color]
Much better workout than last time I did deads. Could be due to now being better adapted to keto/PSMF, could be due to the carbs I had pre-w/o. Don’t know, don’t care, it was good!
Comment by Dane — December 14, 2007 @ 3:44 am
Day
1 177.2
2 174.2
3 173.2
4 174.2, Free Meal
5 177.8
6 174.6
7 172.8, refeed
8 175.0
9 173.4
10 171.8
11 171.6, TOM, free meal
12 170.8
Eats:
M1: coffee w/2scp van pp, 1/2c skim milk
M2: coffee meringues (160g EW); 150g steamed salted broccoli
M3: PSMF turkey chili, 150g raw cauli w/ff dressing
M4: 125g tuna, 10g onion, 30g pickle, 10g lite mayo, 2 fiber ryekrisp, 1 evil protein cookie (1 scp pp)
M5: 100g cocheese, 100g raspberries, 1 scp pp
972 cals 150gP, 65gC, 14gF, 23g fiber
A new low!
Busy day today–getting xmas family portrait done, shopping for tomorrow, food and house prep. Didn’t get any cardio in yesterday and probably won’t today (other than walking), but it’s all good.
Comment by Dane — December 14, 2007 @ 3:46 am
Hahaha! A NEW new low, just in time for the Feast.
Day
1 177.2
2 174.2
3 173.2
4 174.2, Free Meal
5 177.8
6 174.6
7 172.8, refeed
8 175.0
9 173.4
10 171.8
11 171.6, TOM, small refeed
12 170.8
13 168.8
Eats:
M1: coffee w/2scp van pp, 3/4c skim milk
M2: coffee w/2scp van pp, 3/4c skim milk
M3: turkey (lt and dk meat), stuffing, mash po’s, gravy, romaine w/evoo, waldorf salad, quark strudel, orange chocolate, coffee w/1c milk, Pepsi
M4: 4 mini-snickers
I didn’t even attempt to track the big meal! Up until then, I had 281 cals (41gP, 24gC, 2gF), so while it’s possible I could have eaten a 1,000 cal meal, it wouldn’t really matter,
Comment by Dane — December 16, 2007 @ 4:59 am
Day
1 177.2
2 174.2
3 173.2
4 174.2, free meal
5 177.8
6 174.6
7 172.8, refeed
8 175.0
9 173.4
10 171.8
11 171.6, TOM, small refeed
12 170.8
13 168.8, free meal
14 169.4
Fud:
M1: coffee w/2scp van pp, 1/2c skim milk
M2: turkey broccoli salad (200g turkey breast, 200g broccoli, 12g lite mayo, 12g yogurt, 6g lemon juice, salt, spices)
Ex.-lifting, maybe a lil cardio
M3: coffee meringues (2 lg EW)
M4: 150g turkey breast, 150g green beans
M5: 100g cocheese, 100g raspberries, 1 scp pp
950 cals 162gP, 48gC, 13gF, 17g fiber
Comment by Dane — December 16, 2007 @ 6:35 am
Just finished my workout. I had a hard time getting through the first few sets–feeling tired–so I had a few pieces of dextrose candy (15g=60cals). It helped, I got through the workout ok, but no PR’s, ha! No problem–my goal for this week is to just keep the weight on the bar.
All work sets 3×5
BB Bench, wu 62×5, 84×3, 106×2, work 99/95/95
Back Squat, wu 64×5, 81 x 3, work 99
BOR, 106
RDL, 134
PWO cardio immed. after, 20′ ss on the st. bike.
Comment by Dane — December 16, 2007 @ 9:18 am
Day
1 177.2
2 174.2
3 173.2
4 174.2, free meal
5 177.8
6 174.6
7 172.8, refeed
8 175.0
9 173.4
10 171.8
11 171.6, TOM, small refeed
12 170.8
13 168.8, free meal
14 169.4
15 168.6
Eats:
M1: coffee w/2scp van pp, 1/2c skim milk
M2: coffee/cinnamon meringues (150g EW), 150g broccoli
Ex.-walk outside, pushing stroller, 30′
M3: PSMF turkey chili, 150g raw cauli w/ff-LC italian dressing
M4: 150g chickn breast, 150g green beans
Ex.-ss cardio on the bike, maybe
M5: 100g cocheese, 100g raspberries, 1 scp van pp
941 cals, 153gP, 58gC, 13gF, 20g fiber
Gorgeous sunny day today–gonna get outside and take advantage of it.
Comment by Dane — December 17, 2007 @ 4:09 am
Ok, after rereading the “return to maintenance” part of the book, I’m going to increase my cals to maint over 4 days, in increments of 375-ish. In order to be at maint. for xmas eve foods, I need to start this earlier than planned, so Friday rather than Sat., but it’ll be ok still to take pix Sat. morning.
Today is a refeed and workout, mmmmmm frosted mini-wheats! ;D
Day
1 177.2
2 174.2
3 173.2
4 174.2, free meal
5 177.8
6 174.6
7 172.8, refeed
8 175.0
9 173.4
10 171.8
11 171.6, TOM, small refeed
12 170.8
13 168.8, free meal
14 169.4
15 168.6
16 168.0, refeed
Grub:
M1: coffee w/2scp van pp, 1/2c reg. milk, 1/2c skim milk
M2: eggs (1 yolk, 5 whites) scrambled in 5g butter w/20g smoked cheese, 100g mushrooms, and 150g chopped broccoli
M3: 1c skim milk and 100g frosted mini-wheats
Ex.-DB FBWO
M4: 250g turkey chili, 150g raw cauliflower
Ex.-maybe some ss cardio on the bike, 30′ max
M5: 150g chicken breast, 10g lite mayo, 150g steamed green beans
M6: 2 pudding brownies
1670 calories, 171gC, 173gP, 36gF, 31g fiber
Comment by Dane — December 18, 2007 @ 12:47 am
Another workout DONE!
DB FBWO, all sets 3×8, in superset pairs, 1′ rest between pairs
A1. Split Squat, 16.5#
A2. 1-Legged RDL, 16.5
B1. Incl DB Bench, 34
B2. SBC, 22 (baby)
C1. Incl Bench Row, 39
C2. Standing Calf Raise, 39
D1. 1-Arm DB Snatch, 16.5
D2. Fat Gurl Pullups (6 reps ea)
Good workout! No extra bursts of strength, but enough to get it done in good form.
Comment by Dane — December 18, 2007 @ 7:54 am
Day
1 177.2
2 174.2
3 173.2
4 174.2, free meal
5 177.8
6 174.6
7 172.8, refeed
8 175.0
9 173.4
10 171.8
11 171.6, TOM, small refeed
12 170.8
13 168.8, free meal
14 169.4
15 168.6
16 168.0, refeed
17 169.6
Fud:
M1: coffee w/2scp van pp, 1/4c reg. milk
M2: 70g ckn breast, 2 ryekrisp w/10g lite cream cheese, cinnamon, and splenda
M3: 250g turkey chili, 150g raw cauliflower
Ex.- ss cardio on the bike, 30′
M5: 140g chicken breast, tzatziki (20g yogurt, 100g grated cuke, garlic, spices), 1/2 tomato
M6: 100g ea cocheese, raspberries, 1 scp pp
1004 calories, 56gC, 153gP, 20gF, 21g fiber
Today begins the cookie prep! I’ll be making a triple batch of sugar cookie dough, and choc chip cookie dough, and freezing all. Can I keep my fingers out of it? Hmmmmmm…………
Comment by Dane — December 19, 2007 @ 4:06 am
Day
1 177.2
2 174.2
3 173.2
4 174.2, free meal
5 177.8
6 174.6
7 172.8, refeed
8 175.0
9 173.4
10 171.8
11 171.6, TOM, small refeed
12 170.8
13 168.8, free meal
14 169.4
15 168.6
16 168.0, refeed
17 169.6
18 167.8
Eats:
M1: coffee w/2scp van pp, 1/2c reg. milk
M2: coffee meringues (150g EW), 100g broccoli
M3: 250g turkey chili, 150g raw cauliflower
Ex.- lifting, maybe some ss cardio
M5: 150g chicken breast, 150g green beans
M6: 100g ea cocheese, raspberries, 1 scp pp
972 calories, 57gC, 152gP, 17gF, 20g fiber
More cookie dough making today, and since I know I will snitching a few tastes (I did yesterday, too), I’ll be lifting after to take advantage of it. I will say that my snitching is greatly reduced from what it would normally be–a tiny coffee spoonful of the butter/sugar part, and then about half a tablespoonful of the finished dough only. I am going to keep it limited though–I would love to be firmly at 167 at the end of this PSMF–only 2 more days!
Comment by Dane — December 20, 2007 @ 1:30 am
Last PSMF workout!! and it went pretty well–things still seemed heavy, but I was able to complete all sets/reps and not feel exhausted.
FBWO, 3×5
A. DL, 161
B. Push Press, 75
C. Front Squats, 79
D. Neg Chins 2R/3N for all sets
Comment by Dane — December 20, 2007 @ 8:01 am
Day
1 177.2
2 174.2
3 173.2
4 174.2, free meal
5 177.8
6 174.6
7 172.8, refeed
8 175.0
9 173.4
10 171.8
11 171.6, TOM, small refeed
12 170.8
13 168.8, free meal
14 169.4
15 168.6
16 168.0, refeed
17 169.6
18 167.8
19 166.8
Grub:
M1: coffee w/2scp van pp, 2c reg. milk
M2: eggs (1Y/5W) scrambled in 5g butter w/20g smoked cheese, 150g broccoli
M3: 125g tuna, 100g cottage cheese, 10g lite mayo, 3 fiber ryekrisp
Ex.- maybe some ss cardio
M4: 150g chicken breast, 150g green beans, 10g lite mayo
M5: evil protein cookie (1 scp pp)
1378 cals, 166gP, 62gC, 52gF, 15g fiber
Mmmmm fat. Today I begin my cal ramping up, and progress pix tomorrow!
Comment by Dane — December 21, 2007 @ 3:18 am
Ok. I just want to say….holycrap! you rock.
Comment by .caroline. — December 21, 2007 @ 11:58 am
Doesn’t she? Lisa’s been exemplary!
Comment by MariAnne — December 21, 2007 @ 12:53 pm
Thank you! :-* I’m THRILLED with my results.
Day
1 177.2
2 174.2
3 173.2
4 174.2, free meal
5 177.8
6 174.6
7 172.8, refeed
8 175.0
9 173.4
10 171.8
11 171.6, TOM, small refeed
12 170.8
13 168.8, free meal
14 169.4
15 168.6
16 168.0, refeed
17 169.6
18 167.8
19 166.8
20 166.2 END
Grub:
M1: coffee w/2scp van pp, 1.5c reg. milk
M2: eggs (1Y/5W) scrambled in 5g butter w/20g smoked cheese
M3: 150g chicken breast, 150g broccoli, 4 cookies
Ex.- maybe some ss cardio
M4: 3 scoops beef/bean/turkey breast chili, 150g white rice
1764 cals, 151gP, 137gC, 68gF, 13g fiber
SO! The end of my PSMF. Progress pix are being taken today, and will be posted with my comparison “before” pix in my journal either later today or (more likely) tomorrow.
Comment by Dane — December 22, 2007 @ 5:57 am
Starting weight: 177.2
Depleted weight: 174.2, 33.7%BF
Ending weight: 166.2, 31.1%BF
Total loss: 11 pounds
Total fat lost*: 7 pounds
Total LBM lost*: 1 pound
*estimated with my omron type scale
I also lost 11 inches total–1 off my waist, 2 off the abs, a half from the hips, 1 off the butt, 2 off each thigh, 1 off each calf, and a half off each arm. Kewl!
Looking forward to eating at maintenance now thru the beginning of January, and training hard.
Comment by Dane — December 22, 2007 @ 6:01 am
WOW!
Lisa, this is SO awesome! What a GREAT way to start the new year – lower than goal, able to enjoy Christmas, and still ahead of the game come January 1st! Well done!
Comment by MariAnne — December 22, 2007 @ 10:10 am
Thanks MA! I appreciate your support!
Comment by Dane — December 23, 2007 @ 3:50 am
Hey, you’re showing us all how it’s done!
Comment by MariAnne — December 23, 2007 @ 9:24 am