PSMF ~~ * JUNE THREAD * ~~

[Lioness0455]

Okay, back from work, and have lunch in the toaster oven. Diva I think you are completely right. I ended up in psmf's lap because "the higher fat part" of Atkins didn't work for me this time around. So why in tarnation would the higher fat part of a more moderate carb diet work? Sometimes, I don't know where my head in at. But...it's just that it's soooo awful trying to get back into Ketosis. But I've come to my senses now, and am just going to suck it up--and DO IT!

I'm doing "higher" protein this time around. 150g grams, rather than 120. I think it'll help me in the midst of all of the transition back and forth from refeed to diet if I keep plenty of protein around for the body to use for glyconeogenesis. At least...that's what I'm going to try this time around.

And I 'hear' ya about stopping the EC. From what I understand, it's only good for raising the metab by 5% anyways, and since it does raise blood pressure, I'm sure it gives more folks troubles than they're willing to admit online. Since I have breathing problems as well as low blood pressure, it works for me. But that's just me.

Congrats on your new low Diva, and I'm glad to hear and Nill4me had a wonderful time on her vacation. It's hard sometimes, what with all of the low carb MYTHS flying around these days, to really wrap our minds around the difference between glycogen storage weight, and fat storage. It keeps a LOT of low carbers living out their lives with a "depressed" metabolism. And with most of them, falling short of their goals.

Welcome hummingbird. At 22% bf, YES "you" would only do this for a couple of weeks at a time. But it's straight through. No free meals, no refeeds. It's easier to lose lbm when you're lower in body fat, so make sure you follow the diet's Protein protocol. Others of us at category 2 or 3 can do this for a longer time period. Category 2 is 2 to 6 weeks, and category 3 is 6 to 12 (I think?).

It's my understanding that the e-book is "WRONG" for category 2 recommendations. The correct protocol should be "ONE" free meal a week, and a 5 hour refeed. Which Lyle has since corrected verbally, as well as in his latest print edition.

LOTS of folks here at LCF tried it the way it was written in the book, failed, and left the diet thinking it didn't work for them. When the problem was really a mis-print. Cuz you gotta keep yourself in a deficit, a weekly deficit, even with the refeeds and free meals -- in order to reap success. But since category 1 does this for such a short period of time, it's just straigh psmf all the way through. With a large 2 day refeed at the END.

Good luck!

Yesterday's Menu:
Breakfast -- 2 scoop protein shake (with 2 tbsp French Vanilla creamer and 2 tbsp cocoa powder)
Lunch -- large chicken breast baked with 1/2 can of green beans (I just poured the green beans over the top of it, covered it and baked it)
Dinner -- 2 chicken thighs with a bit of bbq sauce, and a large helping of mixed veggies (zucchini, carrots, broccoli, and baby corn), about 1-1/2 cups or so

This came to about 1000 calories, at 150 grams of protein

[Lioness0455]

Oatmeal-Raisin Refeed Cookies

2 cups whole wheat flour
1 tsp baking soda
1 tsp cream of tartar
1/2 tsp salt (I used no-salt)
1 cup applesauce
1/2 cup brown sugar
1/2 cup white sugar
1/4 cup egg substitute (I used 1 whole egg)
1 tsp vanilla extract (I used 1 tbsp imitation)
1-1/2 cups rolled oats
1 cup raisins

Preheat oven to 350. Combine everything except for the oats and raisins and stir until well blended. Then fold in the oatmeal and raisins. Drop by large teaspoons full onto a cookie sheet lined with a non-stick mat. Bake 10 minutes. Makes 3 dozen.

77 calories, .5g fat, 16 net carbs, and 1.5g protein each

Since the first week, I made them with chocolate chips rather than raisins, I have the stats for that too:

96 calories, 2g fat, 17 net carbs, and 1.5g protein each

[Lioness0455]

Okay, back from work, and have lunch in the toaster oven. Diva I think you are completely right. I ended up in psmf's lap because "the higher fat part" of Atkins didn't work for me this time around. So why in tarnation would the higher fat part of a more moderate carb diet work? Sometimes, I don't know where my head in at. But...it's just that it's soooo awful trying to get back into Ketosis. But I've come to my senses now, and am just going to suck it up--and DO IT!

I'm doing "higher" protein this time around. 150g grams, rather than 120. I think it'll help me in the midst of all of the transition back and forth from refeed to diet if I keep plenty of protein around for the body to use for glyconeogenesis. At least...that's what I'm going to try this time around.

And I 'hear' ya about stopping the EC. From what I understand, it's only good for raising the metab by 5% anyways, and since it does raise blood pressure, I'm sure it gives more folks troubles than they're willing to admit online. Since I have breathing problems as well as low blood pressure, it works for me. But that's just me.

Congrats on your new low Diva, and I'm glad to hear and Nill4me had a wonderful time on her vacation. It's hard sometimes, what with all of the low carb MYTHS flying around these days, to really wrap our minds around the difference between glycogen storage weight, and fat storage. It keeps a LOT of low carbers living out their lives with a "depressed" metabolism. And with most of them, falling short of their goals.

Welcome hummingbird. At 22% bf, YES "you" would only do this for a couple of weeks at a time. But it's straight through. No free meals, no refeeds. It's easier to lose lbm when you're lower in body fat, so make sure you follow the diet's Protein protocol. Others of us at category 2 or 3 can do this for a longer time period. Category 2 is 2 to 6 weeks, and category 3 is 6 to 12 (I think?).

It's my understanding that the e-book is "WRONG" for category 2 recommendations. The correct protocol should be "ONE" free meal a week, and a 5 hour refeed. Which Lyle has since corrected verbally, as well as in his latest print edition.

LOTS of folks here at LCF tried it the way it was written in the book, failed, and left the diet thinking it didn't work for them. When the problem was really a mis-print. Cuz you gotta keep yourself in a deficit, a weekly deficit, even with the refeeds and free meals -- in order to reap success. But since category 1 does this for such a short period of time, it's just straigh psmf all the way through. With a large 2 day refeed at the END.

Good luck!

Yesterday's Menu:
Breakfast -- 2 scoop protein shake (with 2 tbsp French Vanilla creamer and 2 tbsp cocoa powder)
Lunch -- large chicken breast baked with 1/2 can of green beans (I just poured the green beans over the top of it, covered it and baked it)
Dinner -- 2 chicken thighs with a bit of bbq sauce, and a large helping of mixed veggies (zucchini, carrots, broccoli, and baby corn), about 1-1/2 cups or so

This came to about 1000 calories, at 150 grams of protein

[hummingbird11]

MANY THANKS for this valuable tidbit of info! Please keep 'em coming!

QUESTION 1: why is it "soooo awful trying to get back into Ketosis" ??

QUESTION 2: what is EC ??

XO,
HB

Originally Posted by Lioness0455

Welcome hummingbird. At 22% bf, YES "you" would only do this for a couple of weeks at a time. But it's straight through. No free meals, no refeeds. It's easier to lose lbm when you're lower in body fat, so make sure you follow the diet's Protein protocol. Others of us at category 2 or 3 can do this for a longer time period. Category 2 is 2 to 6 weeks, and category 3 is 6 to 12 (I think?).

It's my understanding that the e-book is "WRONG" for category 2 recommendations. The correct protocol should be "ONE" free meal a week, and a 5 hour refeed. Which Lyle has since corrected verbally, as well as in his latest print edition.

LOTS of folks here at LCF tried it the way it was written in the book, failed, and left the diet thinking it didn't work for them. When the problem was really a mis-print. Cuz you gotta keep yourself in a deficit, a weekly deficit, even with the refeeds and free meals -- in order to reap success. But since category 1 does this for such a short period of time, it's just straigh psmf all the way through. With a large 2 day refeed at the END.

Good luck!

[Hazelia]

Originally Posted by hummingbird11

MANY THANKS for this valuable tidbit of info! Please keep 'em coming!

QUESTION 1: why is it "soooo awful trying to get back into Ketosis" ??

QUESTION 2: what is EC ??

XO,
HB

EC: Ephedrine/Caffeine Stack

Lyle dedicates a chapter to why he recommends this in the e-book

[hummingbird11]

thanks! I didn't think EC = Egg Cream here in this thread!

Originally Posted by Hazelia

EC: Ephedrine/Caffeine Stack

Lyle dedicates a chapter to why he recommends this in the e-book

[Dharma]

Afternoon everyone. I've took the day off work and have been finishing cleaning for my guests arriving today. They're just staying overnight as a stopover on a 'road trip' they're on. I am so OC (obsessive compulsive) about cleaning for guests - I pretty much wear myself completely out. And even then I keep thinking, "I shoulda cleaned this, that..." Anyway, I made myself stop! We're going out to eat tonight and I've decided to eat on-plan food, but maybe have a glass of wine if it's appropriate. Alcohol really stalls me BAD, so I must stay away from it as much as possible until I'm done. The only other planned alcohol intake will be on July 5th at a dinner party.

I was only down .2 lbs, but really not surprised the scale didn't move much. I expect it won't move again for another day or so, then will pick back up. I can feel myself retaining water and it's from several things: TOM, my very hard workout yesterday, and the ibuprofen I took for the pain!

I'm not doing the EC because I'm pretty sure I wouldn't sleep at all on so much stimulant. I really don't want my body to get used to it anyway. I'm also not gonna do free meals, only the re-feed from now on, except for the dinner party coming up. I'm not running on that much of a deficit as it is, and a free meal could easily slow me down too much. Of course if I start losing it mentally, I will take one and move on.

Tori glad you've rejoined us. The more we have the better we do, I think!

[amiga74]

hey Lionness and all you psmfers!

as for the nausea, it seems to be a common experience among folks doing depletion workouts, getting rid of the muscle glycogen. So, were you in ketosis? if so, the workout maybe functioned like a depletion? i dunno exactly. Anyone else know?

i can't remember if Lyle recommends a depletion on psmf, i kinda think he does not, he may believe it isn't really necessary, just that you exercise after your refeed...

if you felt bad just monitor and back off on your next workout perhaps.

[amiga74]

yeah Hummingbird, if you choose to do psmf and are a category 1 person, you'd only do the diet for 10 days straight. good luck!

[hummingbird11]

hey thanks Amiga! I thought I might just give it a shot to help me scoot down into the 150's - what do you think? Have you done PSMF before?

Originally Posted by amiga74

yeah Hummingbird, if you choose to do psmf and are a category 1 person, you'd only do the diet for 10 days straight. good luck!

[amiga74]

yes i have and it works!
i'm thinking about it as well...

[Tootsie]

Moving down again, and hoping to see the 160s in a day or two

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
Day 9: 171

[MLR]

Hi Everyone. Well I did start this WOE on Monday and I think I'm doing everything right. I know its probably all water weight but I have lost 3 pounds since I weighed Monday morning. It was 2 Tuesday am and 1 this am. I also went for a walk last night with a couple of friends and we went about 4-4 1/2 miles. We are walking again tonight. If I figured everything right I am a 2 and I went over on my protein its suppose to be 85 and ended at 131, carbs were 35. What do you all think? I know when I did Scarsdale and if I was at a stall all I did was eat more protein the night before and the next day I would be down a few ounces. So maybe going over on the protein last night was OK. Got to get ready for work. Will check back later. Have a nice day everyone. It is beautiful here.

[gibster]

Well, ladies, I just lost my post. I usually type my posts in Notepad, then c&p, but this morning I didn't - and wouldn't you know it, it went off into cyberspace. Anyway, I'm starting to lose all the water I'm holding on to. Alcohol does a number on this ole body, and if I hadn't had that weekend planned long ago, I wouldn't have done it during my PSMF round.

I've got some chicken thawing in the fridge, so I'll be cooking it when I get home. I'll also be making some soup. My DD sent me a recipe last week, and I have been thinking about it ever since. I'll post it later - if I think it's a keeper.

I haven't done my exercise this week yet. I somehow pulled a muscle in my right thigh, and it's been soooo sore, I could hardly walk. I decided that attempting Callanetics would not be good. (Of course, I could have done some upper body work, but I guess I was being a slug) My leg is feeling okay today, so tonight, while dinner is cooking, I'll be doing my workout.

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
Wed: 227.4

[Hazelia]

Good morning everyone! Glad you joined us Mary!!!! Good job Linda and Tootsie!

I haven't lost any more weight this week, so I am anticipating a whoosh in the near future LOL

I'm going to the doctor today for my annual checkup. My doctor's going to be psyched about my weight loss. Earlier this year, she recommended me to a high priced nutritionist that I politely declined.

[nill4me]

Hey thanks for the cookie recipie Vickie, i really appreciate it.
I wonder if i can slip some carbquick in for some of the flour to bring down the carb level a little? I may have to experiment with that. I think i might use cranberries as opposed to raisins as well...i love cranberries!

Have a great day everyone!!!

Current Numbers:
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)
Week 4: 224.4
Mini-Diet Break - 6/13 - 6/22 (outer banks vacation)
6/23: 226.6
6/24: 224.0
6/25: 222.0

[t0r1]

Good morning ladies! Yesterday was a success!

Day 1 - 135.5
Day 2 - 134

I am hoping that the 120's are just around the corner. In anticipation of being able to stick with this diet and doing well I ordered myself some reward jeans. Lucky Brand Jeans are having their 50% off sale so I treated myself...I haven't had any since middle school!

The thing I enjoy about this diet is that it really helps me with my sweet and carb cravings. I usually feel the need to binge at night after dinner, but last night I was actually okay with my tea and sugar free jello. My "need" for more is finally going away. That is what got my weight up this high in the first place!

I plan on exercising more often this time, so I am keeping my carbs a tad higher. I am eating plain yogurt instead of cottage cheese in the morning, and I am adding some strawberries as well. Changing things up is good! I have a lunch meeting today, but they restaurant it is at has a good chef salad. Someone brought donuts today to work, but I am avoiding them. Feeling thinner is better than a donut any day!

[Lioness0455]

Morning Ladies,
Getting into Ketosis is very taxing physically for me. My blood sugar drops, my blood pressure drops, I start detoxing really hard (I have Multiple Chemical Sensitivity so my body fat is very toxic), plus I have Meniere's (vertigo and balance problems) which is triggered whenever the humidity goes up or I'm under any kind of stress. I don't "adapt" very well to Ketosis. Even though I've been low carbing since Jan 2007.

For my workout, no I wasn't in ketosis. It was the first day after a small refeed. The prior week I'd been doing a minor deficit, and 100 net carbs to get my body readjusted to lower levels of dieting. Maybe I was more depleted than I thought. And then again, maybe I was trying to do too much for "me." I'll cut back to one set of everything this Friday, rather than two, and see if things go better.

Mary, with only 9 lbs to lose, 85g protein a day sounds quite low to me. WOW. You have very little lbm then? Just wonderin' since I'm 5ft 2in and my Tanita-like scale weighs me in at 120 lbs lbm. It might be wrong, I realize, but I'd personally rather errror on the side of caution. I was going to try and raise my protein target from 120g to 150g, to see if that would ease the stress on my body some, but went waaaaaaaaay over yesterday, myself. When I added it all up, it was something like over 200g!!! Oh well...it happens.

I don't see why you couldn't sneak in a bit of Carbquick into the cookies. Carbquick is pretty heavy, and since it's replacing whole wheat I think it'd work. Since my own refeeds are something like 300 carbs, I need all the help I can get trying to cram that many into 5 hours lol. I seem to crash mid-week on only 200.

Week 1: 179.8 to 176
PSMF
Day 1: 176.2
Day 2: 174.6
Day 3: 174.4

Not bad so far. But I'm still not feeling well, even though I did go into Ketosis.
Guess my body is going to fight back against me this time.

[Meekness29]

subscribing

[Dharma]

Hi all.

I had fish tacos and 2 glasses of wine last night for my free meal. It was very good! I'm up a little today, but happy it's not more than it is! I'm actually very happy with 5 lbs in 11 days on this. At that rate I could be down to 145 by vacation, maybe a little less. Especially if I don't do free meals every week. I can't WAIT to just be in the 140's again.

I"m feeling really tired today. My allergies are flaring up and that's making me feel bad too. But it's a beautiful, warm, sunny day so I'm grateful for that.

DH is having pizza tonight and I'll probably do tuna. I've started putting horseradish in my tuna (can't believe I never thought of it before!) and it's soooo much better that way. I get sick of tuna pretty quickly.

Welcome to all our new people!

Day 1: 159
Day 2: 157.5
Day 3: 156.5
Day 4: 156
Day 5: 156
Day 6: 152.6 (new scales)
Day 7: 153 (refeed)
Day 8: 152.6
Day 9: 152.6
Day 10: 152.4 (free meal)
Day 11: 154

[MLR]

Vickie, When I figured out BMI, BF% etc it came out that I had 94 LBM, I'm at a CAT 2 and need 85 g protein. Although I did eat more than that yesterday.

[Meekness29]

Question, does one have to do the shakes?

[amiga74]

no, you don't have to have shakes. they are not prescribed in the diet.
its a matter of getting enough protein in. that is why i often do the shakes, to get in 100+grams of protein.

EDIT: Meekness, i just checked out your journal -congrats on your upcoming wedding!
however, if you are planning to get pregnant or are pregnant i don't know if psmf would be the best idea...i just noticed you were taking a pre-natal vitamin...

[Meekness29]

Amiga74, I noticed your stats vs the number of protein you eat per day.

I figured out how many grams of protein I should have per day (76g). Should I stick to 76g or shoot for a higher number (sorry if I sound stupid :O).

Thanks in advance for your help.