PSMF ~~ * JUNE THREAD * ~~

[Lioness0455]

Hello Everyone,
It's nice to hear that everyone is doing so fantastik!!! Me??? Not doing so well. Well...I'm doing okay. Just not as well as last time since I'm easing myself into this so I don't get too bad of a blood sugar crash. But I did find out what might be part of the problem this morning.

I've been using Fitday, and putting my stuff that I eat/drink all the time in the "Special Foods" section (I think that's what you call it -- where you enter in the stats yourself), and for some darn reason I've been using my SINGLE scoop Protein Shake entry for my morning breakfast shake, rather than the DOUBLE scoop one.

So I've been getting my macros stats all messed up.

No biggy, since I've still been eating at a "slight" deficit this week. Except I don't think I'm going to count this week in my 6-week total, since I'm really not down to psmf levels yet. Not even close!!!

Welcome to Spydersong.

As for the protein shakes, I do them almost every morning. For convenience sake, more than anything else. Since I'm not eating eggs for breakfast during my psmf, it's much easier than baking a chicken breast when time is short. And I look at it this way. If I wasn't doing "this" diet, I'd STILL be using a breakfast shake at least half of the mornings, so for me, they really "are" food.

I can understand the reluctance to do refeeds. Heck it took me a very long time to work up the nerve to do one, but when I did, I made it a whole weekend. I just told myself that it was going to be for x number of days, and however much weight I gained back was okay. Cuz there was no way I was going to regain 80 pounds over a single, 3+ day weekend. I was pretty depleted. So much so, that after literally pigging out for 3+ days, by Monday, I was only up 3 pounds. I'd been low fat low carbing for that looooong.

At first, it can be a bit difficult to "see" the weight numbers on scale go back up, but after a couple of weekends, you begin to realize that it really is only water. It comes right back off pretty fast. So while you're losing fat during the week, and regaining water on the weekends, it only LOOKS like you aren't making any progress, when you really are. Most of us, I think, are after what our body looks like anyways. And the body changes faster on this way of eating than the scale does.

The name of the game truly is body recomposition.

Day 1: 179.8
Day 2: 179
Day 3: 176.4
Day 4: 176
Day 5: 176

So far I'm down 3.8 pounds this week. And I'm moving my protein up to 150 and my carbs down to 60 till Monday.

[Dharma]

Protein powder is awesome on this. I'm almost out and have to wait until next week to get more. I'm gonna get SICK of tuna for sure.

Body recomp is what is ALL about, for sure.

[Tootsie]

Hi everyone

Latest stats:

Day 1: 179.5
Day 2: 175.5
Day 3: 174
Day 4: 172.5
Day 5: 171

Still going down, which is great to see. Hope I also show a loss tomorrow as I'm sure I'll be way up on Monday after tomorrow's refeed.

Still deciding what I'm going to have, but think that the banana bagel will definitely be on the list.


spydersong - congrats on being 6lb down after only two days!

Dharma - great dress, and good luck with your refeed today. Would you mind posting what you actually eat, as I'd really like to see that? It might give me some more ideas.

Lioness0455 - I admit that I also felt reluctant to do a refeed when I first read the book, but decided that it was probably not a good idea for me not to. Besides, it'll be fun (in a way ) in see how much the scale goes up and how quickly or otherwise it starts to go down again.

Hazelia - just wanted to congratulate you on your progess so far. Has the 17.5lb you have lost since May 12 all been on a PSMF diet?

[Dharma]

Well my refeed went pretty well today.

I had my usual 1 egg and 5 whites for breakfast. Lunch was tuna with celery, pickles, and FF mayo; 5 strawberries and 1/2 cantaloupe. For a snack I had a 'cocoa cassava' bar (Mercola product) while at the movie (Ironman). Dinner was 6 oz. chicken, 2 lc tortillas, 2 TB FF mayo, 1 cup green peas, 1 cup carrots, 1/2 cup rice, 1 oatmeal/choc chip cookie, and 1/2 piece of chicken pizza (thin crust). Total calories were 1800, 47 grams fat, 180 grams carbs (approx.).

I really had a hard time eating all that food today, which considering TOM came is a surprise. I split my lunch up, still managed to get all the carbs in within a 5 hour period. I've been really full all night too. NO cravings at all.

Looking forward to getting back to less food tomorrow. NOT looking forward to what the scale says tomorrow!! I was up .4 lbs this morning, probably from TOM. Glad it wasn't more!!

It'll be such a relief to get past this first refeed. When I started this I was thinking I'd only need 2 weeks, but it's obvious I'm gonna need to stay with it until I leave on vacation. I should lose enough to fit into my vacation clothes and hopefully a few 'cushion' lbs to boot.

Hope everyone's having a good weekend.

[Tootsie]

Still losing weight. After an initial whoosh, I've been losing at a steady rate of 1.5lb a day, but today has now slowed to a pound. Will be interesting to see what the scale has to say over the next couple of days after today's refeed.

Day 1: 179.5
Day 2: 175.5
Day 3: 174
Day 4: 172.5
Day 5: 171
Day 6: 170



Looking forward to my refeed today. My plan is to eat my normal PSMF menu throughout the day, and then start my refeed around 6pm. I feel that it will be 'safer' for me to do it later in the day rather than sooner. That way, i can just go to bed when I've finished and not be tempted into eating more.

I'm going to have muesli with ff greek yoghurt, apricots, strawberries and a drizzle of honey, plus a couple of bagels with ff cream cheese and sliced bananas.

The muesli I'm having contains only oats and no other grain.

Today I'm aiming for around 250g carbs - 2g carbs per pound of LBM - and having put all the above into Fitday, that gives me 225g carbs (as well as 1120 cals). So that and the rest of the carbs from my usual PSMF meals puts my carb intake for the day at just over 250g.



Dharma ~ sounds like your refeed went well. I might think about using the LC tortillas for my next refeed.

[Dharma]

Tootsie let us know how it went! You're doing great. I have a weakness for low carb tortillas - but not the kind with soy. I only eat "Carb Balance" by Mission. They have a lot of fiber but don't bother me at all. And they taste exactly like regular ones.

My weight was actually down this morning! Ha! Aren't our bodies weird? It's TOM, I had all those carbs yesterday, and no gain. I guess it could show up tomorrow though. I think the type of carbs we have when we refeed makes a big difference. I'm having sushi my next one - yum.

Still am not really hungry. I had to choke down the egg whites this morning. I need something else for breakfast! I never mind eating eggs every morning, but with only 1 yolk and 5 whites it's so bland. I even put different spices, salsa, or ff sour cream on them and they're still bleck.

Have a great Sunday everyone!

[spydersong]

Dharma & Tootsie - Yay for the losses

LeanLioness - you've had a great week for losses!

Yesterday I had my free meal, ended up having it at lunch and was fine getting back on track for dinner, went to a party last night and water just wasn't cutting it (outside in the heat) so I had some cranberry juice, but not too much. I was mentally prepared for the scales to be up this morning, much to my surprise, Down 1 yay! That's 8 total now, and today is day 5. I'm sitting at 228, I can't wait to get below 220 because that's when my scale kicks in to .2 lbs instead of .5 so I'll have a bit more accurate gage as to the true daily fluctuations.

Hope you all have a great Sunday!

[Hazelia]

Tootsie -- I didnt start PSMF until June 10. I weighed 277 on that day. As of yesterday, I have lost 17 pounds since then, in 11 days. It's been amazing. I finally believe there is a way for me to get down to a healthy weight.

I had a free meal yesterday, eaten at Chili's. I had salad, cajun ribeye, mashed potatoes and garlic toast. Yummy!

Here's my sometimes daily update:

Weight changes in '08
05/12: 280.5
05/19: 277.5
05/26: 275.5
06/02: 274
06/09: 277 (TOM came and just had a carb loaded weekend)
06/10 Started PSMF
06/13: 269.5
06/14: 267 Free Meal
06/15: 267
06/16: 264.5
06/17: 264.5
06/18: 264.5
06/19: 263
06/20: 263
06/21: 260 Free Meal
06/22: 260

[Dharma]

Katie and Hazelia - woohoo ya'll are doing great!

PSMF is working great for me too - finally something I can do, and that I can trust won't make me sick!!

[gibster]

Hi, all you losers! You all are doing great! I got home earlier this afternoon from my little road trip to Michigan. Saturday was not at all on plan, as I attended a wine festival, then went out to dinner. But this morning, back on the wagon! Hopefully, I didn't do too much damage.

[Tootsie]

My refeed went very well yesterday. Though, I'm surprised that I'm only up 1.75 after eating bagels! Wheat usually tends to bloat me.

Day 1: 179.5
Day 2: 175.5
Day 3: 174
Day 4: 172.5
Day 5: 171
Day 6: 170
Day 7: 171.75 RF


I ate all that I said I was going to yesterday, plus I added in an apple.

Totals cals were 2125 and total carbs 253g.

Back to normal PSMF cal and carb levels today.



Dharma, congrats on being down after your refeed, that's awesome

spydersong, congrats to you too for losing after your free meal

Hazelia, your free meal sounds delicious, and I see that it didn't cause a problem with the scale

gibster, hope being back on the wagon is going well

[gibster]

Well, ladies, even with an on-plan day yesterday, my weight is still up from my festival Saturday. Hopefully, it's mostly water. I know that drinking alcohol will do that. And that certainly won't happen again anytime soon. My short-term goal is to be around 215 by the 24th of next month. That's when I'm flying down to TX to visit my DD.

Start 236.8
Week 1 234.6
Week 2 230.4
Week 3 229.6
Week 4 228.4
Week 5 227.8
Week 6 224.6
Week 7 226.2

Mon: 228.2

[Dharma]

Morning!

Just finished my workout. I am exhausted. But my trainer is awesome and I know with losing this bodyfat on PSMF all my hard work will finally start showing.

Had a perfectly on plan day yesterday but weight is still the same this morning. I'm still amazed it didn't go up actually. I'm hoping tomorrow the downward movement will start again. Appetite wise I'm still not struggling at all.

Gibster the wine festival sounds FUN. Glad you were able to enjoy it and get right back on plan. That's what great about this plan. Those off-diet meals can be worked in and are actually helpful in the long run.

Have a great day everyone.

[t0r1]

Good morning ladies! Sorry for my absence over the weekend, I was out of town and didn't have internet access. It sounds like everyone is doing well and losing! I am back up to 137 after not dieting over the weekend. I am starting my new plan today. I will go into more detail later and get caught up on posts!

[Lioness0455]

Good Morning Everyone,
I had a very good weekend. Wasn't able to stick to the 60 carbs though. I don't know why I thought I could do that over the weekend when that's when I take my free meal and do my refeed lol. Anyways, my weight remained stable, even with a refeed on Sunday, but I forgot to come home from our late afternoon dinner at our friend's house yesterday and eat a bowl of cereal. So I didn't hit my 200 carb target. It was more like 175. I'm thinking it'll be okay though, since I was eating higher carb all last week.

Today I'm going to try going down to psmf levels again...and see what happens. I was able to take off 1/2 the glycogen and water at the 100 net carb level, 3.4 pounds, but then I didn't lose any more weight the rest of the week after that. Nothing since last Wednesday. So I don't see any other way to do this.

I'm a bit better "prepared" mentally though for the drop in blood sugar and blood pressure that low carb always brings with it. I'll try "heavily" salting my food from day 1 this time, saving my fruit until the blood sugar drop to see if that makes the transition any easier.

Today's weight: 176.2

[hummingbird11]

Aloha Ladies! Is anyone interested in "sharing" their PSMF e-book with me?

I can reciprocate w/ the BFFM and/or Anabolic e-books and/or visit your PayPal account!

Many thanks!
HB

[Hazelia]

HB:

Google anonymousbodybuilding Rapid Fat Loss Handbook e-book .pdf

I would post the link, but I don't want to get in any trouble.

[hummingbird11]

OMG - thanks so much!!

Originally Posted by Hazelia

HB:

Google anonymousbodybuilding Rapid Fat Loss Handbook e-book .pdf

I would post the link, but I don't want to get in any trouble.

[Hazelia]

Originally Posted by hummingbird11

OMG - thanks so much!!

You're welcome, and good luck with PSMF!!!

[t0r1]

Good evening everyone! This tread is really moving along now! Well, I have decided after all to give the psmf another go round. It worked good the few days I really stuck to it and I really want to drop some more weight by July 4th. Plus I really enjoy chatting with everyone on here!! I can postpone my advanced workouts for another 2 weeks or so and have some shorter ones that I can do instead.

Dharma - Awesome dress! It sounds like your refeed went okay. Great job on the almost 7 pound weight loss!

Welcome to spydersong and hummingbird!

Linda - The festival sounds like it was fun!

Hazelia and Tootsie - Congrats on your losses!!

Vickie - I commend you on your patience in tweaking the psmf for your needs. Your persistence will pay off!!

Tomorrow is day one. I will only be able to technically get in 10 days maybe only 9. We will be leaving next Wed. night, so staying on diet on Thursday may be difficult. We will be at my boyfriend's dad's house, he is not a dieter at all!

[Tootsie]

Hi everyone

So, I'm down 8lb after my first week of PSMF - very pleased with that

I'm still seeing a bit of residual weight gain though after Sunday's refeed, but as it's only a quarter of a pound I'm not too worried. I will be though if I don't see the scale number move down tomorrow


Day 1: 179.5
Day 2: 175.5
Day 3: 174
Day 4: 172.5
Day 5: 171
Day 6: 170
Day 7: 171.75 RF
Day 8: 172

[gibster]

Hi, ladies! Here I am, waiting for that whoosh, again! Ha!

Made my appointment for a colonoscopy on July 9. Ack! My doctor has been bugging me for the past year to have it done. (Nothing wrong, I'm just at the age where I need to have one.) Not looking forward to that. Also, I have to stop taking my vitamins & fish oil for a week before that. I guess I'll survive.

Tori - glad you're sticking around for a bit longer.

Tootsie - you've done great so far. Keep it up.

Hi to everyone else I missed. Time for me to jump in the shower. Have a good day, all!

Start 236.8
Week 1 234.6
Week 2 230.4
Week 3 229.6
Week 4 228.4
Week 5 227.8
Week 6 224.6
Week 7 226.2

Mon: 228.2
Tue: 228

[3Diva]

Hey ho everybody! Monday is my new measure/refeed day.

Hazelia, spydersong, tootsie, you're really melting @ss!

Vickie, hang in there. The master tweaker will find her way back to a sweet spot. I think struggling back to a truer PMSF will help you again.

gibster, your wine shindig sounded yummy. You'll be melting again soon.

Ok, let's see... where am I?

Day 1: 159.6
Day 2: 158.2
Day 3: 156.8
Day 4: 154.4
Day 5: 154.4 (Free Meal)
Day 6: 155.4
Day 7: 153.6
Day 8: 152.8 (Refeed)
Day 9: 157.4!!!

Well on Day 8, I hit a new low, so I'm back on the losing train.

MY DH did pretty well. He started the week at 180.2 and ended at 175.8 and went from Category 3 to Category 2.

I also watched and haltingly attempted Super Callanetics last night. Wow. Ouch.

I also decided to discontinue my EC stack and just take the Green Tea extract. I was getting too impatient with the kids, too uptight. Didn't seem to wear off after a week.

And it is Day 25 of my cycle. Wish me luck, I'm going in!

[nill4me]

Hello Hello PSMF-ers!!

Have to tell you that our week in the Outer Banks was WONDERFUL....lots of sun, and fun, and frosty drinks by the pool! We had a blast. Also had a really great week of food...and didn't gain all that much so I'm so happy! I think it actually helped...eating the extrac carbs and such. I will definitely do refeeds when i get to that point. I can see how they can really make a difference.

I did take some of my low carb food with me on vacation (low carb pasta for pasta salads, carbquick for sausage balls and coffee cakes and such), but with my sister being type 2 diabetic, we really ate rather healthily. Lean burgers with chipotle peppers mixed in, fish on the grill, london broil on the grill, etc. Lots of veggies. One night out for dinner during the week, but I had a broiled surf and turf, so i was not feeling the same pain as everyone else was after eating their fried seafood platters!!

No issues getting back on plan yesterday...Tonight i'm making stuffed peppers with ground turkey sausage. I prepared them last night, and will bake them off afterwork...i am really looking forward to them for some reason. I also think that there will be some taco salad or something worked in this week. Have to tell ya, after having the week off, I AM CRAVING MEAT! I actually "over-ate" my protein requirements yesterday, but was still at a calorie deficit, and felt so good this morning. I have a feeling we will be breaking into some virgin territory over the course of the next couple of weeks!

Sooooo....here are the stats.


Week 1: 237 (restart after NOLA fiasco)
Week 2: 225.6
Week 3: 225.8
Mini-Diet Break - 6/5 - 6/9 (daughter's graduation weekend)
6/10: 227.4
6/11: 226.8
6/12: 226.8
6/13: 224.4
Mini-Diet Break - 6/13 - 6/22 (outer banks vacation)
6/23: 226.6
6/24: 224.0

Welcome to all the new folks, and best of luck to you all!! From what I have been reading, everyone seems to be really doing great! I almost died laughing, reading about Diva's bread disposal...LOL.

It was also very interesting (as always) reading your posts vickie. You have helped to really emphasize the requirement for refeed / recycling for me...and actually, made me less paranoid while i was on vacation, so that i could really enjoy myself.

Have a wonderful day everyone, its great to be back!

Here is a kickstart for you Gib!