PSMF! Anyone?

[ddailey320]

I use the 11 oz EAS Advantage Carb Control shakes (already made) that I get at Walmart (110cals 3f/1c/17p) and I was using the Designer Whey protein powder but just recently switched to Any Whey protein powder (found it in the GNC aisle @ Rite Aid) which tastes better (has VERY LITTLE taste!) and has 70 cals 0 fat as well as only 1 carb and 17g protein

By mixing 1/2 EAS shake with 1/2 scoop PP I get both a good taste and less calories as well as buying less shakes @ a little over a buck a piece- win-win situation

[Lioness0455]

I didn't get a chance to check in yesterday, so this might be a bit long -- yet again. Breakfast went okay, but as usual, I had whole eggs. My husband wanted to go out again to breakfast (that's why he generally calls his turn to cook these days lol), so I got myself a nice piece of lean ham and a couple of eggs with cottage cheese on the side.

We then went around to some yard sales. But there wasn't much happening there, so we came home and did what we were 'supposed' to be doing in the first place. Checking out the faucet to my water filter, because it's been seriously leaking this past week. We were hoping it was only an o ring, but it turned out to be the inner works. So that meant we had to drop everything we had planned to do that day, and head up north. We live in the middle of nowhere, so if we want something that isn't available at a super walmart, we have to travel about an hour and a half or so.

So I ended up going out to eat TWICE on Saturday. Plus scavenged up an old Atkins-like bar for lunch from the glove compartment. Although my choices for the day were somewhat reasonable, I still managed to pack on just under 2 lbs water, so that set me back pretty much for my scheduled free meal the following day.

So Jana, PLEASE don't feel like a "single" diet meltdown destroys ANYTHING. Sometimes we just have to do the best we can under the circumstances. Then pick ourselves up the next meal/day and go on. Because no matter how hard we try to plan, and hope everything goes down the exact way we want them too, sometimes "Real Life" CRASHES into our PSMF Plan. That just reality.

Thanx Diva for your kind words. I think you just might be right about my setpoint, because even after splitting my Free Meal up over the course of 2 days this weekend, I still came in just under that darn setpoint.

Jean - I personally think your menu looks GREAT!!! But if you're falling short of your protein grams, then just UP your portions. I know that when I eat tuna salad, I eat a whole 6oz can which weighs in at 42 grams of protein. So unless your portions are "really small" I don't see how they are coming out soooo low. Don't worry about your calories. At least, not right now. Cuz if you're concentrating on getting in your protein FIRST, then adding veggies and a few incidentals, your calories will be fine.

Yeah, the general recommendation is protein calories + 200 -- BUT a lot of what you can get away with depends upon your "category" + maintenance caloric level. At my current weight of 175, my maintenance calories are in the neighborhood of 2100 to 2300, (that's 13 times my current body weight in calories), so even if I was eating say...1200 per day (400 more than recommended) I'd still be incurring a 1000 calorie a day deficit. Good enough for 2 lbs of fat loss per week.

Welcome to all the newbies...

Day 1: 180.4
Day 2: 177
Day 3: 176.2
Day 4: 174.6 FM
Day 5: 175.2
Day 6: 174.4
Day 7: 174.4 FM
Day 8: 174.8 FM
Day 9: 174.8 Refeed
Day 10: 177.4
Day 11: 175.4
Day 12: 173.8
Day 13: 172.2 FM (1/2)
Day 14: 174 FM (1/2)
Day 15: 174.8

[Jean@125]

Thanks so much everyone! I really was stuck on only trying to eat the 600 cals.
I will try just worrying about the protein first. Thanks again. I am almost through day 2 and am surprised I am able to do this so far. Jeanie

5/4 166 lbs
5/5 163.5

[nill4me]

Thanks for the info dailey! Hang in there Jean, you are doing great! I hope to do as well

You know, I have to travel for work on Thursday...I'll be gone for about a week or so...talk about a test of wills!? ACK! Luckily I'm staying somewhere that is suite-like and has a kitchenette, so I can stock my own food when i get there. I'm staying with my hubby, and plan to have one of my FM over the weekend while with him...I just might make it!

I wonder if TSA would confiscate Manny my magic bullet...LOL! Yes, I named him. It makes it more fun. I better leave him at home... just to be safe.

[Fifi]

Happy Cinco de Mayo! Wow this board is really hopping! That is excellent!

I don't have much to update - weight is the same - 153.

I am so happy that so many of you are seeing such great results! I don't know why I am stalled, but I think I might need to eat more. Perhaps my bronchaid is working too well...LOL

Welcome to everyone who is new! Congrats to all losing! And, Jana, don't be so hard on yourself! One mega meal does not a diet kill! Love ya!

PS - tonight I am having my chicken wrapped in a lowcarb tortilla - thanks Ddailey for the idea!

[nill4me]

Ok...I've been doing the EC stack today...and my god, (sorry if this is TMI) but urine REEKS. I feel like this stuff is coming out of my pores for crying out loud. I also have brushed my teeth 3 times today, and have total godzilla breath. Normally i'm a mint person...but I don't want to add anything to my intakes. Contemplating hunting in the backyard for dog poo to combat the smell/taste. ugh! any others have these issues????? HELP ME!

[Jean@125]

I tried less than half a bronkaid today with a cup of coffee. I had to take sudafed for my allergies earlier so I didn't want to overdo it. My mouth feels horrible too, not necessarily bad breath but very very dry! Oh well it makes me drink more water. I have used the sugar free gum (trident) before though. It helps some.
Its only a couple calories and 1 carb. I usually break a stick in half. Jeanie

[gibster]

nill - It's definitely the expectorant in the Bronkaid that makes your urine smell funny. I take an expectorant when I get a cold, and yes - . Just drink lots of water.

[nill4me]

I'll try some gum I think. I do drink a min of 64oz water a day...i'm really pretty good about that. unfortunately, it means I have to pee more

What a catch 22 eh? LOL.

[nill4me]

Day 1: 235
Day 2: 231.8

Calories Eaten Yesterday - Veggies not counted

Total: 763
grams cals %total
Fat: 20 177 24%
Sat: 2 19 3%
Poly: 0 2 0%
Mono: 0 1 0%
Carbs: 41 137 19%
Fiber: 6 0 0%
Protein: 103 414 57%
32oz water with 4oz cranberry juice
32oz water with lemon juice

Was higher in carbs yesterday than i wanted, due partly in fact to the Almond Breeze going into my morning go-go cocktail. Plus i had 2 go-go cocktails yesterday. I'll be cutting the amount of the Almond Breeze in half from now on.

Felt some wierdness with the EC stack, guessing that is to be expected...sure it will even itself out soon from what I have read.

Wednesday will be a free meal for me...what kinds of things do you guys eat for your free meals?

[workingmomof3]

Hey guys... so now that I am reading more about PSMF I getting more confused... the no no on interval training??? What are you guys doing for exercise... just weight lifting and a little walking??? I usually like to get in a good sweat when I am eating right...and lately my favorite 'exercise' is to run a 1/4 mi. on my threadmill, jump off for one minute, do some weighted arm work for that minute and then get back on the thread for another 1/4 mi....(I do start w/a 1/4 mile warmup...) -

So - if you don't mind some questions?

When did you start w/the Bronkaid?

In Lyle's book he talks about Omega 6 vs 3 - (Do they sell them separately? If not, do you just take the combo... I happen to have the Rexall Flax, fish Borage Oil softgels - anyone using those? )

I noticed some people include their fish oil grams of fat - the rexall ones have 1 gram each... X4 or even 6 a day... is that a problem?

Egg whites - are you buying egg whites in the carton - or separating them yourselves? Anyone just always do whole eggs?

Please let me know - I know that I have more ?? - I'll post again later... hope I'm not a pest!

Thanks,

Kim

[ddailey320]

Morning! Down 1 on the scale, but still dealing with TOM so hoping for better numbers soon!! Has anyone found they need to use anything to help with "potty issues" ?? I've been taking a couple senna tabs a couple times a week to help things move along. Also wondering for those that have a spouse/significant others/families- are they supportive of your choice to pursue this WOE? My DH works afternoons/nights, so we don't have any meals together except maybe Sunday dinner which I try to eat a more "normal" size meal. Just wondering how you work this into family life! Have a great day all!

Nil~ what a great loss so far! I also am suppose to have a free meal tomorrow. Thinking maybe adding in a sweet potato to a meal or maybe make a LC lasagna with dreamfields pasta. Looking to keep it a small Free meal so as to not deal with so much water weight afterwards! let me know if you think of something good!

Kim~ I started the bronkaid a little over a week ago. I personally haven't felt any jitteriness or anything and I actually think the Bronkaid helps me get through my workouts easier (I'm asthmatic). I do strenth training/weights a few times a week as well as some light cardio. 4-6 fish caps is fine and will only carry 40-60calories for the day. I would say the benefits outweigh the cals. As far as egg whites I hard boil up lots of eggs at a time and just seperate the whites to pull the yolk out right before I eat them. I also use egg beaters for scrambled eggs/omelets.

My Menu
1) 1 scoop PP in 1 cup Hood FF CC
2) 1/2 c EggBeaters
3) 2 oz Sliced turkey
4) mini can tuna (2.7 oz drained) w/ 1.5 T light Miracle whip in 1/2 mini pita and 1 oz cucumbers
5) 3 oz lemon chicken on 1.5 C bagged salad
6) 4 oz Eas shake w/ 1/4 scoop PP
Totals: 567cals 9f/13c/103p

[nill4me]

Hey all!

Kim~ I've been doing the EC stack from the beginning...which was yesterday...LOL. I felt pretty funky yesterday, but today much much better. You are definitely not a pest...I learn more by reading on these forums than anything else.

I only do the Omega 3 fish oil caps...no Flax, he changed his thoughts on flax in the updated version of the book, if you need info, I can send it to you. I take more fish oil in a day, as i have a ton (ok not a literal ton - more like a century) of weight to lose. so, I do 3 fishy caps, with each meal, and one before bed - 10/day. I do put it in my fitday stats, so that i get an overall picture of what i'm doing...thats all. I figure the more disciplined I am with journaling, the better off i am. I'll be more cognizant of what i put into my body.

I buy Egg Beaters, and Egg Beaters whites for eggs, and also hard boil eggs and remove the yolks (GMTA dailey, lol).

You need to really be careful with your exercise...that is one clear message I got from Lyle's book, especially if you are following the plan very stringently. You just are not giving your body enough input to accommodate a cardio output. For me, I'm not exercising yet...I'm letting my body adjust to the new WOE first. Then I plan to follow the simple bodyweight stuff in the exercise part of the bookbundle i bought...start with that. I have resistance bands at home, they pack easy for travel, so I'll use those too...as I am able.

Actually, pasta sounds great dailey!! I have some dreamfields also. I could brown some gr. chicken, use the dreamfields and a bit of sauce...maybe even a breadstick? oh yeah. sounds good to me. I'm super happy about the loss...hoping its not ALL water...since i've been hydrating like crazy for the last few weeks, doing general LC anyways. We shall see.

Anyone else have free meal ideas?

[shamrock67]

Hi ladies-

So I am changing things up a bit today- 3 shakes-total of 435 cals, 2 meals of 2 oz of turkey at 140 calories- total of 6 grams of fat and 18 carbs. I am also increasing the fish oil to 6 caps per day.
So, I guess I will have to have 2 free meals this week- I was thinking of Sat and Sunday dinner- does anyone think that will be a problem? 2 days in a row? In his book, he recommends having what you want, but not going completely overboard- I was just thinking of having a larger portion of BBQ Steak, or something along those lines....maybe some cheese on my veggies.....It sounds great, but is scary at the same time.....the scale was up today to 223 for some reason...oh well, I am a woman, so what can you expect?? I know it will be down again in a few days.

Have a great day everybody!!

[workingmomof3]

Thanks so much for your responses - so, you can buy just Omega 3 fish oil? I just haven't seen it...

I have to tell you all.... I have been married for 9 years this August... prior to that I was a single mom for many years and I taught aerobics in addition to my full time job for extra money... I was really fit and looking back realized that I ate much more healthy... my fellow co-workers (aerobic teachers) we use to use EC all the time... it really did seem to have a 'cumulative affect' w/out the jitters, etc...

I apperciate your answers... today was to be day 1 - but, it's my birthday - so I think I'll stay low carb/low cal till this evening and then enjoy a family dinner w/birthday cake - I know - there always seems to be an excuse doesn't there....

I'm not going to sweat it today though!!!

Have a great day!

Kim

[nill4me]

Originally Posted by shamrock67

Hi ladies-

So I am changing things up a bit today- 3 shakes-total of 435 cals, 2 meals of 2 oz of turkey at 140 calories- total of 6 grams of fat and 18 carbs. I am also increasing the fish oil to 6 caps per day.
So, I guess I will have to have 2 free meals this week- I was thinking of Sat and Sunday dinner- does anyone think that will be a problem? 2 days in a row? In his book, he recommends having what you want, but not going completely overboard- I was just thinking of having a larger portion of BBQ Steak, or something along those lines....maybe some cheese on my veggies.....It sounds great, but is scary at the same time.....the scale was up today to 223 for some reason...oh well, I am a woman, so what can you expect?? I know it will be down again in a few days.

Have a great day everybody!!

Hey Shamrock! I'm afraid of the free meals myself...worry that i'll explode or something i guess...lol. I am spacing mine out..one during the week (Wednesday) and one on the weekend (Saturday)...that way I won't feel like i'm having a foodfest all weekend...lol. Not sure how others do it. I'm dying for some seafood, so i'm doing that this weekend when i see my husband...also in the mood for some italian, so i'm going to do a low carb pasta dish on wednesday, with my daughter. That will be tasty. Up down, up down...as long as there are more downs than ups...we are good right??

Have a great day!

[nill4me]

Originally Posted by workingmomof3

Thanks so much for your responses - so, you can buy just Omega 3 fish oil? I just haven't seen it...

I have to tell you all.... I have been married for 9 years this August... prior to that I was a single mom for many years and I taught aerobics in addition to my full time job for extra money... I was really fit and looking back realized that I ate much more healthy... my fellow co-workers (aerobic teachers) we use to use EC all the time... it really did seem to have a 'cumulative affect' w/out the jitters, etc...

I apperciate your answers... today was to be day 1 - but, it's my birthday - so I think I'll stay low carb/low cal till this evening and then enjoy a family dinner w/birthday cake - I know - there always seems to be an excuse doesn't there....

I'm not going to sweat it today though!!!

Have a great day!

Kim

Hey there...glad to hear about the EC stack...The last thing i want is to pump a bunch of stuff into my body for no reason..thats for sure. so, i'm looking forward to that cumulative burn!

I got my fishoil caps at the grocery...by the vitamins and such...I will double check..but i'm pretty sure that they are just the omega-3's - will post that later. I did read somewhere to keep them in the fridge...or they can potentially go rancid and get pretty nasty.

You'll start your plan when you are ready! I spent a good deal of time reading and such before I started, sort of mentally preparing myself i guess, before jumping right in. Worked, because I feel like I have my head in the right place now.

oh...btw... KIM woohoo! Hope you have a great one!

[gibster]

Kim - I think Lyle recommends going light on the aerobics while you're on this plan because you're not eating enough to support heavy aerobic activity. Once you get to maintenance, you can up it.
And It was MY birthday yesterday!

Shamrock - Lyle recommends that you don't do your free meals on consecutive days. But, I guess it's all up to you how strict you want to be about it. You'll find out soon enough if it's a good idea for you or not. Let us know.

Last night I discovered that I had a box of those Glad cooking bags. I prepared 3 of them with 6 oz of tilapia, some mushrooms, red bell pepper strips, and some lemon-pepper-garlic seasoning. Cooked one up in the MW (4 minutes!) and it was perfect! I now have 2 more dinners in the fridge - ready to cook!

Have a great day everyone!

[nill4me]

Originally Posted by gibster

Last night I discovered that I had a box of those Glad cooking bags. I prepared 3 of them with 6 oz of tilapia, some mushrooms, red bell pepper strips, and some lemon-pepper-garlic seasoning. Cooked one up in the MW (4 minutes!) and it was perfect! I now have 2 more dinners in the fridge - ready to cook!

Hey Gibster! This sounds wonderful...thanks for the info...bet I could do shrimp in there to? yummy!

[shamrock67]

Gibster & Nill4me

OK, I didn't realize- I guess I will have to split up the meals- weds and sat sound pretty good- so I will have to figure what to have tomorrow- thanks for letting me know about that!

Also HAPPY BIRTHDAY!!

[janamonkey]

Ok here we go

1 144.2
2 142.2
3 141.6 FM
4 141.6
5 141.4
6 139.8 RF
7 141.8
8 142.8
9 142.0
10 139.8 FM
11 142.8
12 140.8
13 138.8 RF
14 141.2 - Diet Meltdown
15 143.0
16 144.0

Well, obviously my body is confused... Hello, wrong direction!

I made up my mind, I am not quitting. I am going to see this out until the 25th. <determined>

[nill4me]

Originally Posted by janamonkey

I made up my mind, I am not quitting. I am going to see this out until the 25th. <determined>

You go! Wishing you a whoosh!

[shamrock67]

Just came in from a 30 minute walk- I was getting really tempted earlier- people here eating really great smelling food- I had to get out of here- I feel a lot better now

Yeah, I am going grocery shopping tonight, going to stock up on a lot of fish- that seems to be a good choice

Janamonkey- it has to be water weight- stay strong, the scale will go back down

I think I will go fishing this weekend and try to catch some myself- it is so expensive to buy.....

I had to keep thinking on my walk today about the shorts I want to get into by Memorial Day- I have to think about things like that when I am tempted to cheat..summer is certainly an inspriation!

Enjoy the day everybody!