The winter of my discontent PSMF (AKA Dane got ME!)
I asked my friend Lisa (Dane) to set up my PSMF for me, because, um, I’m lazy and besides she’s done it before, so she’s a pro.
Here’s what she came up with.
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Ahhhh I was in the middle of writing this for you this morning when my internet cut out. Grrrr…..lucky for c-n-p and Word!
114#LBM, 21%BF (you fatty!) makes you a luscious Cat. 1, so 11-12 days of dieting (let’s say 12, evil laugh), and then 2day refeed, followed by gradual calorie ramp to maintenance, and then 2 weeks at maintenance.
Protein requirements–171-228g P. Since you’re afraid of being hungry, why not start with 200g (nice round number), with the option of another 28g on days you’re really hungry?
So 200gP, which is 800 cals, allowing another 150-200 cals for tag-along C and F (not including veggies).
Eat at least 1 or 2 servings of fat-free/low-fat dairy (cottage cheese, or cheese), unlimited green fibrous veg. Small amounts (~50-100g) once or twice a day of things like berries, tomatoes, grapefruit.
Condiments like low-fat/fat-free mayo or salad dressing are allowed, but I try to keep it to only one, maybe 2 servings a day.
Supplements–stuff you’re already taking-fish oil, Ca, multi. K is not a bad idea. EC stack.
Day 13, begin refeed. 5-6gC/#LBM, so 570g-685g, can keep protein at 1gP/#BW, fat at 50g or less, sugar at 100g or less. Do power workout. (see below)
Day 14, 2-3gC/#LBM, so 228-340g, same P and F as first refeed day.
Day 15, drop cals back to maintenance, and stay there for two weeks. Then can resume regular dieting if needed. Or you could skip the maintenance and just go to moderate dieting.
Exercise— 2 or 3 full body workouts, or could do BGB (upper/lower), but lower volume. 3×5 compound, little to no isolation. Since your hamstring work is so limited, I would think you’d be best served by doing the full body, doing your front squats, and then anything your hams will allow (can you do light RDL’s?). If nothing, I would think that the front squats, since they’re still hitting the posterior chain, would be enough.
So like 3×5 front squats, (3×5 RDL’s), 3×5 incl BB bench, 3×5 hammer hi rows, 3×5 chins,
You can also do a full body depletion workout on the first, maybe second day. Either traditional high volume light weight depletion, or complexes.
You can do up to 30 minutes a day of steady state cardio, but no HIIT or hills.
For the power workout on first refeed day, do a full body routine, 3-6 sets of 3-6 reps per body part (less for small parts like calves, arms, say 1-2 sets of skip). This translates to either 2 exercises per part, 3×3-6 reps, or one exercise per part, 6×3 or 5×5. Basically, hit everything heavy with some volume, and take longer rest breaks (3-5’). You can do antagonistic supersetting to speed things up.
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Thank you again, Lisa, for doing that.
Start weight: *ahem* 149 lbs
Total: 1190
Fat: 25 225 20%
Sat: 7 64 6%
Poly: 5 44 4%
Mono: 3 28 2%
Carbs: 40 108 9%
Fiber: 14 0 0%
Protein: 200 801 71%
Pray for me …
I am excited to watch this MA, and excited to have you suffer along with me. Lol! Best of luck!!
Comment by JackieLeigh — January 15, 2008 @ 6:03 am
Thanks Jackie - I think! LOL!
Funny, of all the diets I’ve done, I’ve never actually tried this for fear of hunger. The fact that so many of you have managed gives me the courage I otherwise lack.
Starving sucks! Let’s see if ketosis does its thing for me here and blunts hunger like it did for me with Atkins all those years ago.
Comment by MariAnne — January 15, 2008 @ 6:56 am
I have actually been hungry at times, but not starving so it is manageable
Comment by JackieLeigh — January 15, 2008 @ 5:23 pm
I was hungry a few times during the daytime, but I’m actually having to make myself eat the rest of my food right now.
So odd.
Comment by MariAnne — January 15, 2008 @ 10:23 pm
I should note my starting parameters here:
Weight: 149 lbs
All measurements taken cold, unflexed.
Left calf: 16.75
Right calf: 17
Left thigh: 23.5
Right thigh: 24
Hip: 38.5
Waist: 29.5
Low chest: 30.25
High chest: 33.75
Shoulders: 39.75
Left arm: 11.5
Right arm: 12
Comment by MariAnne — January 16, 2008 @ 8:46 am
Okay, Saturday AM marks the beginning of day 5 for me here.
So far, my appetite remains mostly off with intermittent bouts of “famished” that are extremely easy to squelch. Weight this AM: 141.4 - down from 149 on Tuesday when I started, although that figure was largely influenced by the multiple bowls of curry and rice I ate the couple of days before I began.
So far I feel fine. I’m about to go for a walk over to Main street (where all the funky clothing stores are) and I’ll train again tomorrow - I’m thinking weighted negative chins, bb bench, and RDLs.
I think I’ll take in a Yoga class Tuesday night, then train Thursday. I’ll TRY for AM this time, although on very restricted calories I really like putting off breakfast and I can’t do that if I train in the AM.
Hmmm… what to do what to do…
Comment by MariAnne — January 19, 2008 @ 2:02 pm
My mouth is soooooo dry! Even my TONGUE is dry. I can NOT live on such low fats. My body feels fine, energy is fine, hunger is nothing to satisfy, but my skin HATES me.
I ate a little fat in my evening meal. Half a tablespoon of butter with my fish and green beans, 15g of natural peanut butter on 2 ounces of apple. I’ll see how this sits with my skin. I really miss my avocado.
Macros for today:
Total: 1252
Fat: 39 351 29%
Sat: 12 111 9%
Poly: 6 56 5%
Mono: 6 55 5%
Carbs: 47 141 12%
Fiber: 12 0 0%
Protein: 175 701 59%
Comment by MariAnne — January 20, 2008 @ 11:09 pm
So, good call on the fats. My mouth is still a little dry, but nowhere NEAR as bad. I can NOT do super duper low fat. Just can’t. I was satified, felt okay otherwise, just PARCHED.
Total: 1206
Fat: 37 330 29%
Sat: 11 95 8%
Poly: 6 56 5%
Mono: 6 55 5%
Carbs: 48 141 12%
Fiber: 13 0 0%
Protein: 168 672 59%
Trained today.
3×5 cleans with 95 lbs
3×5 fronts with a plate a side
3×3 incline bench with 95
3×5 RDLS with a plate a side.
Soooo sleeepy…
Oh - 142 this AM, and hungry today. Usually means a whoosh is imminent. We’ll see…
Comment by MariAnne — January 22, 2008 @ 12:13 am
Well, it’s my last day of PSMF and honestly, this is the only day when hunger got the better of me, so I overate - hah, a WHOPPING 1500 calories lol! Tomorrow AM, I begin the refeed.
I have weighed exactly 139 lbs for the last three days. I’m curious what I’ll weigh tomorrow. I may a drop, since I was SO damned hungry today, extra 300 calories be damned. Tough to tell.
I’ll weigh myself before I begin for those who are betting on the carb-load induced gains…
Comment by MariAnne — January 26, 2008 @ 9:21 pm