PSMF ~~*JULY*~~

[Dharma]

Originally Posted by nill4me

Hey Dharma, what kind of effect do you have with the magnesium??? Just curious. I think I eat more pills than food sometimes...lol.

Congrats on getting down to the 140's!!! woot woot!

Bad runs.....too much laxative effect. I didn't take ANY today.

Last night as I finished my chicken breast a huge wave of nausea came over me. This keeps my appetite so supressed. Luckily I never throw up - EVER. I don't know how I'm gonna eat all the food I brought today for my re-feed. Hopefully the carbs will kick up my appetite (but not too much eh).

Weight was down to 149.0 this morning. Just in time for my carb up. And, Saturday we have dinner with friends and I'm bringing dessert, so it will be a free meal for me. I probably won't take another free meal til my diet break, just do re-feeds.

MLR as a Category 1 dieter, you're supposed to do the PSMF for 11 days then do a 3 day re-feed (I think) - check your book. You don't want to stay on this too long, do it the wrong way and crash your metabolism!!

Got stopped for speeding this morning on the way to work, but got out of a ticket!!! I NEVER get stopped so I feel so lucky! I think he liked my Southern accent - said he was from the South too! Thank goodness for small favors.

I'm about to start eating carbs. Wish me luck!!

[nill4me]

Good luck on your carb-up Dharma!!!
I'm doing some reading right now about leptin levels, etc...and may endup refeeding over the weekend, and start back into PSMF on Monday. I live in South Carolina...near Charleston. Where in south are you from?

[Dharma]

Originally Posted by nill4me

Good luck on your carb-up Dharma!!!
I'm doing some reading right now about leptin levels, etc...and may endup refeeding over the weekend, and start back into PSMF on Monday. I live in South Carolina...near Charleston. Where in south are you from?

I'm from Louisiana! Living in Colorado now. Love it here.

Popcorn never tasted so good!!

[gibster]

I was just thinking (I know, dangerous), but according to my instructions for my colonoscopy next week, I have to stop all my supplements starting tomorrow until the procedure, which is on Wednesday. And they specifically mentioned the fish oil. Grrrrr.... Not sure why that's singled out, but I hope it doesn't mess me up. It's only 5 days, but I have this fear of not getting enough good fat. I guess I'll survive.

Dharma - good luck with your refeed.

[Dharma]

Gibster I'm sure it'll be fine! Five days won't hurt a thing. Hope the procedure is quick!

[sails92]

Hello Nil4me.....now your curry chicken soup sounds yummy....can you please share the recipe?

Originally Posted by nill4me

Hey gib, that soup/stew sounds great! Much like a chicken tortilla soup...etc. I think I'll have to try this one next week. I LOVE soups. Unfortunately, one of my favs is a Curried chicken soup that includes coconut milk...I did make a LC version of it....no coconut milk, canned stirfry veggies, still used the chile paste to make it hot. It was good, but just not quite the same.

[sails92]

Hello Everyone....I got my little swoosh this morning...YEAH!!!!!!!!......I'm praising the Lord and doing the happy dance.....I had to check my weight on two different scales just to make sure that it was right....and it was YEAH!!!!!!!!! I wish you all continued success in reaching your goals.

Start Day 6/30/08 - 283.5

Day1 - 283.5
Day2 - 281.5 (-2lbs)
Day3 - 281.5
Day4 - 280.5 (-1lb)
Day5 - 277.5 (-3lbs) - Happy 4th of July

Total Lost: -6lbs

[Dharma]

Marilyn that's awesome!! Congratulations.

Happy 4th everyone. We're gonna go see Hancock today - I can't wait. I LOVE Will Smith and see every movie he's in.

Back up to 150.4 this morning after my re-feed, but I don't feel bloated at all. I feel skinny still. I'm sure the weight will drop back off. But I will have a free meal tomorrow night, so it may take a little longer than I'd like. Good thing is that the carbs didn't cause any cravings at all. It must be the lack of fat with them that makes it better. I know that's the opposite of what we're told, but my experience is otherwise!!

Have a great weekend everyone!!

[KittyMac]

Hello everybody. I am KittyMac and this is my first post on this forum. I am a Cat 3 PSMFer. I started on the 1st July, so this is my 6th day, and I am finding it tough going. I aim for 800 cals and 85-90g protein per day; I am short, over 50 and currently rather inactive. I used to be a gym rat and did a lot of heavy weights about 8 years ago, when I was 45 pounds lighter and before the hell of menopause hit. I am hoping to get back to my previous weight, or something close. If the economy ever improves, I might even be able to afford my gym membership again.

I am making my food as repetitive and dull as I can, so I don't have to think about it. A protein shake for breakfast, a vegetable soup with some whey protein added for lunch, and 6-7oz of meat with either green salad or a cooked green veggie. I have not had a free meal yet. I hope to have shifted 20lbs by August 25th. Does that sound possible?

[sails92]

Hello Everyone....As soon as I received my swoosh the swoosh fairy came and took it away (LOL), but I'm not going to get myself down considering that I've been doing a lot of strength training so I'm hoping that its just my body adjusting itself (and that extra piece of BBQ chicken breast that I had on the 4th of July did not help either - LOL). Wish you much success in reaching your goals.

Start Day 6/30/08 - 283.5

Day1 - 283.5
Day2 - 281.5 (-2lbs)
Day3 - 281.5
Day4 - 280.5 (-1lb)
Day5 - 277.5 (-3lbs) - Happy 4th of July
Day6 - 278.5 (+1lb)

Total Lost: -5lbs

[Lioness0455]

I've kindda been on holiday since last Thursday, when we unexpectedly made a trip up north to buy some side boxes for my husband's truck. We went out to dinner, of course, and everything has just sorta gone downhill from there. With the 4th, and then the weekend.

So my weight is up.

Partly because I haven't been sticking to "any" plan, partly because we're having a summer storm and the humidity is up, and partly because I just discovered the protein powder I last bought (and have been using for the past 3 weeks) has Creatine in it. Ugggh!!!

You know...I've been fighting to get back to some kind of balance/rightness in my life, ever since I allowed LC threads and posters to seduce me into leaving what was working for me then, to something else that still isn't working (and won't ever) for me now. And I find that a bit depressing. Sigh.

So I know exactly what you mean Nill4me. We know what we are doing isn't wrong, but geesh. Why do I keep finding myself even THINKING about doing something with more fat??? I know better. And yet--

As for the fish oil, Gibster, it's a blood thinner, seriously so if you're taking more than is generally recommended on the bottle. So that's probably why they want you to stop taking it before the procedure. As a precaution.

Water fluctuations. We'd rather NOT have to live with them. But strength training tears the muscles, and the body needs extra water to repair them. So yep, Marilyn, I believe that's probably what's happening with ya.

Welcome to the list Kittymac. 20 lbs by August, hmmmm? If you're menopausal, the answer to that is a bit foggy. Anything's possible, but--menopause really causes the body to fight fat loss for some reason. You wouldn't think so, since it doesn't have to worry about carrying around essential body fat for making babies any more. At least, that's been my own experience. Course the low-fat of a psmf really does help the fight.

I personally don't believe targeting the calories is as important as focusing on getting in "enough" protein to protect current lbm, eating "only" tag along fats, lots of veggies/salads, and minimal condiments. But then, so far I haven't been able to tolerate more than 1-1/2 rounds of this diet. So what do I KNOW??? lol.

As always...I've been trying to figure out WHY.

Yea I get ill with my carbs so low, and constantly going in and out of ketosis is upsetting my Meniere's something fierce, but I'm also thinking that maybe some of it has been boredom. Not much creative freedom in the kitchen. Every time I even "think" about a baked chicken breast, (or any plain meat for that matter) I start to gag. Which is funny, because I was on KK for something like 10 or 12 weeks and never tired of baked chicken breasts.

Course, my Leptin wasn't low then, plus I didn't get depressed about this whole fat loss stuff, (cuz it was working then, but I've had no real progress to speak of since Thanksgiving) like I do now.

I keep finding myself making "excuses" for not sticking with this. But I don't really understand why. I went all of those months with no cheats, and LOVED eating that way. I used to go around saying I didn't know what all of the hoopla was about, since in my own mind, KK was very sustainable. It "was" a bit more relaxed than the current psmf I've been doing, at least my own interpretation of the guidelines that were posted here on LCF, but still...

Now...now I don't seem to be able to stay with "anything" for more than a few days. Wish I could figure out what is wrong with me.

[sails92]

Hello Everyone....I am so thrilled that I've re-dedicated my life to this new way of eating....I just can't believe that I lost -7lbs in one week........At first I was a little disappointed after the 4th of July, because I had gained 1lb, but I guess it was that extra boneless BBQ chicken that I ate - LOL, but I regrouped myself......I am going to try to continue to stay focus and see what happens in the next week.....Thank you all for being so supportive and I truly wish you all many blessings in reaching your goals.

Start Day 6/30/08 - 283.5

Day1 - 283.5
Day2 - 281.5 (-2lbs)
Day3 - 281.5
Day4 - 280.5 (-1lb)
Day5 - 277.5 (-3lbs) - Happy 4th of July
Day6 - 278.5 (+1lb)
Day7 - 276.5 (-2lbs)

Total Lost: -7lbs

[gibster]

Good Morning, ladies.

I've sort of been off plan since Friday - not horribly - but off, nontheless. I actually took a vacation from weighing each morning! And I forgot it this morning again - too late now. Anyway, I'm being good today, then tomorrow I can't eat any solid food at all - until after my procedure on Wednesday. Fun, fun!

Marilyn - Look at you go! Congrats!

Vickie - I find I get bored, too, occasionally - like this weekend! We'll get our groove back, I know it!

Kittymac - Welcome! I agree with Vickie. I wouldn't set a maximum calorie level. Just make sure you are getting your protein requirement. Do you have Lyle's book? You'll find the protein requirement calculations there.

Time for me to get to work. Have a great 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
Week 8 226.8
Week 9 224.2

[MLR]

Hello Everyone I hope you all had a great 4th of July weekend. We went camping over the weekend and that was nice to get away. I did really good as far as eating, and I did get in my water but also drank more than I usually do, I have 1-2 beers at night but since we were camping we drank more. Saturday night I ate a couple of bites of mac salad, cole slaw. 3 pieces of homemade pizza that were about 2"x2" square, and some grapes, don't know if this would be considered a free meal or not I haven't read the book alot and really gotten into it yet. I am just hoping the clothes will soon feel a little looser, the scale was up this morning so hopefully I can get it back down soon.

Marilyn you are doing great Keep that up.

Vickie I was done with everything at 47 maybe kinda young for menopause but glad, and between that and my thyroid I think that is why I am having trouble losing this time, 2 years ago I lost over 20 pounds in about 4 months doing Scarsdale but now I am having a really hard time seeing the scale drop, but as I was told this plan is more rapid fat loss than weight loss so the scale won't move as fast. It does get depressing when you eat as you should and nothing happens. I get really discouraged too but on this plan because it is new to me I am hanging in there at least for awhile and seeing if this WOE works for me, I need something that shows the signs of loss quickly or I give up. Also Vickie I am new to this WOE but hang in there you have lots of friends here to help.

I need to read the book better to see if theres more I can do to speed the fat loss along cuz right now all I'm doing is eating protein and watching how many carbs I'm eating.

MIL has appts again today and tomorrow so I will be running with her, then the rest of the week is free except for work, then Sat is my grandkids birthday party.

Hope you all have a nice day. Will check back later.

[KittyMac]

Thanks for the welcome, Vickie and Linda.
I do have an old pdf copy, its one I got a few years ago when I hung out on misc.fitness.weights. I see that Lyle has updated the book and produced a hard copy - is it much different? I have done the protein calculations, 85-90g is correct for me. I have been low-carbing for quite a few years now, mostly to control my blood glucose levels (I'm a type 2 diabetic). The only times I lose any weight is when I count every morsel of food and stick to a low calorie target.

Today is good - I seem to have lost that constant crazed hunger and deprivation feeling. I'm not sure if that is a good or bad thing! I am terrified of my metabolism slowing to a stop. When I did PSMF before I never did it for longer than 11 days without a free day. This time around I am much heavier though, and in theory I should continue for at least six weeks without a break. Thats a scary thought; I don't know if I can manage that. We shall see.

I don't plan on eating a lot of carbs when I do take a break, because it will send my bg through the roof. Do you think a higher fat break will work instead? Thats what I did before, but maybe it was wrong. I can't find any mention of BG levels during a re-feed in the book, but he was aiming it at serious weight-lifters.

[Dharma]

Free meals are BAD....well, actually I did fine with the food for my free meal but too much wine. I will pay for it with several days of higher weight. I only have 12 days left before my diet break, so I'm not gonna do a re-feed or free meals for the next 12 days. It's actually easier for me when I don't.

Sunday was hard for me - after my free meal the night before. I had enchiladas and salad, a little bread, peach crisp and frozen yogurt and 4 glasses of wine, plus a couple of vodka and diet ginger ales. Yes, I had a hangover and wanted to eat all day, but I didn't. I stayed on plan. So grateful I hung in there cause today I feel back to normal.

Marilyn congrats again on the 7 lbs lost. Now that the 4th is over we can all get back on track!!

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
Day 12: 151.8
Day 13: 151.4
Day 14: 151.2
Day 15: 150.2 (free meal)
Day 16: 150.2
Day 17: 150
Day 18: 149.4
Day 19: 140 (re-feed)
Day 20: 150.4
Day 21: 150.2 (free meal)
Day 22: 151.6
Day 23: 151.6

[Lioness0455]

Good Afternoon everyone!
I'm feeling better, woke up with a "clearer" head, so I think I'm able to put things in a better perspective today. I keep "forgetting" that even though I'm doing refeeds on the weekends, that I'm REALLY a Category 3. Irregardless of what my scale says.

Now...as a "true" Category 3, I don't see a reason to call it quits at 6 weeks. I think that's where I made a major mistake last time. By that time I'd gotten my lifestyle to fit the plan, the momentum was moving along nicely, and then I quit. I should have ridden it out for the full 12 weeks that Category 3's are allowed before taking a break.

The other thing I'm seeing, and feeling, is that I probably need more than a 2 week period to reset everything.

So my new plan is to first...start over. Do the plan like I was doing it before, (starting today) with my free meal and refeed back to back on the weekends, if necessary. Spaced out if not. Go for 12 weeks, then take a 4 week break before rinsing and repeating. Plus do an active search for ideas and recipes that are PSMF friendly, so as to cut down on the boredom.

When I can't afford chicken breast (they were actually on sale for 98 cents a pound this week at our local market, but were all sold out by the time "we" got there, of course), I'll just sub chicken leg quarters and ground turkey, and run with whatever fat level that comes out to be. I'm also thinking that I might try one bag of the frozen, boneless stuff to see if I still react to it. I've been able to eat it "occasionally" when eating at someone else's house, but as for eating it daily...that might be a whole other matter.

Oh...and by the way...I just remembered that someone asked me where I live. Sorry I forgot to answer that question. I wasn't really ignoring you. We live in a small town called Spring City in central Utah. We have one super Walmart, who are very expensive on their meats, but "used" to mark down their day-old stuff, and a small local grocery store, one town over. If we want more choices than that, we have to travel an hour and a half north of us.

Good job on depleting everything Marilyn. And good luck for the coming week. Fat loss will be a bit slower, but from here on in, almost everything you lose will be mostly fat.

Mary, your free meal sounds very close to my own, when I have them. A little of everything I want that's being served. The recommendation is that if you're eating very low fat (which we are), then a free meal should be higher in fat. So you did fine.

We are soooo conditioned to having a scale-mindset that it's very hard to break free of it. But after a few refeeds, and you are able to see how "your" body reacts to all of this, it does get easier. My own body took about 3 refeeds before it stopped resisting. But I'd been starving it for years.

Kittymac, I've heard that the 2 books aren't all that different. Except Lyle made an error in the charts. Category 2 gets "ONE" free meal (not two), and one 5-hour refeed per week, with a break every 2 to 6 weeks. So if 6 weeks turns out to be too hard, you can readjust the time frame to something shorter.

Protein and Fat do NOTHING to raise Leptin levels, or reset the thyroid hormones. Only carbs do that. So Lyle's recommendation is 100 net low g.i. carbs for maintenance, for those with blood glucose issues. What it takes to keep one out of ketosis. However, some find that too high still, eat only as many carbs as their body allows them to, then just "accepts" the slower and/or depressed metabolism that lower carb intake eventually brings. So it all depends on your level of sensitivity.

There's a "walking encyclopedia" over at Lyle's forum who is highly Insulin Resistant and a pre-diabetic that you might be interested in reading. Her journal can be found at

Melz progress (PSMF & TKD) - BodyRecomposition Support Forums

It's the milder forum, and she's quite active there. But you'll have to register to read it. So that's my next project I think. To study her posts over there for info on IR.

Today's weight, 180.4

[KittyMac]

Protein and Fat do NOTHING to raise Leptin levels, or reset the thyroid hormones. Only carbs do that. So Lyle's recommendation is 100 net low g.i. carbs for maintenance, for those with blood glucose issues. What it takes to keep one out of ketosis. However, some find that too high still, eat only as many carbs as their body allows them to, then just "accepts" the slower and/or depressed metabolism that lower carb intake eventually brings. So it all depends on your level of sensitivity.

Thanks Vickie, I thought that might be the case. It was where I was going wrong before I guess. I might be able to manage 100 - 150g carbs per day if I spread them out over the day and pick the right (slow) kind. I will test my bg regularly and hop on my cross trainer if readings get too high.

I calculated that I have 30lbs to lose before I transition to cat 2, then only another 10lbs to reach cat 1.

Thanks for the link to Melz's journal. That is extremely helpful. I'm so glad I found this forum

[nill4me]

Hello Gang~ Had a super holiday....as my scale showed me this morning!! I had a free meal...ALL WEEKEND!! OH WELL...I think I needed it or something, because I've been pretty disciplined to date....chalking it up to expreience. TOM came to visit as well, so I know i have some major bloat factor in there...yesterday felt like i was going to POP! ack.

Vickie, you are right in that Melz log is very interesting...she and i pop in and check on each other on a regular basis. She trule IS a walking encyclopedia. Her log is really packed full of information...and also has some entertainment value...I did buy Lyles Flexible Diet book, as well as the Ketogenic diet book...just to further educate myself. I also read his paper on Bromocriptine, and leptin, etc. VERY interesting.

Welcome Kitty~good luck to you!
Nice progress sails! KUTGW!

I too get bored with the food choices...I've had issues even thinking about tuna (even though thats what i brought for lunch). I may pull out my Protein Power book....and see if I can find some recipes in there i can adapt to this plan. Dr. Mary Dan is pretty darn creative, I think.



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)
Week 5: 220.2
Week 6: 221.0
7/07: 221.4
7/08: 222.4 - *sigh*

OH...on an UP note....I found my tape measure in going through some moving boxes over the weekend too....so, tonight is measurement night!

[t0r1]

Good morning everyone! I am back from my vacation and back on track with my eating as of today. Although I felt like I gained weight I am still at 136. I ate tons of cake and junk, so I am surprised but will take it! I am starting a 6 week work out program today so I am trying a different diet. I am going to be doing carb cycling. It entails 3 no carb days, just like psmf, 2 low carb and 2 high carb. Bodybuilders follow similar plans to get lean for contests, so it is good for losing fat and you can work out as well.

My goal for 6 weeks is to drop 8 pounds. I intentionally ordered some new clothes in a small size to help motivate myself. I also got my Lucky jeans that I want to get into, they are so cute, but don't fit in the waist at all (my problem area).

It sounds like everyone had a good 4th of July weekend. We got back from our trip on Sunday, but I didn't come back to work until today. It is nice to have a day to recoup and do laundry!

[gibster]

Hi, ladies

Today is my prep day for the colonoscopy tomorrow. No solid food, so I just had a lovely cup of chicken broth for lunch. Ackkkkk. The real fun will start tonight, I'm afraid. Ha! I'm waiting for a call from the hospital that will give me the exact time for my procedure tomorrow. Hope it's not too late in the afternoon cuz I'll be awfully hungry!

Nill & Tory - welcome back. I was doing a "free meal" all weekend too. But, I guess I should look at today and tomorrow as an opportunity to lose some weight, right?

Cheers!

[nill4me]

Good Luck with the tests Gib....I also hope for your sake it is fairly early in the morning, or yeah, you WILL be starvig...yum yum chicken broth....LOL.

I actually keep sodium free broth at work....kind of a snack. something different, but i wouldn't want a steady diet of it!!

Good Luck with your carb cycling Tori....hope it works out well for you. You'll need the extra energy for your new workouts!

Hey almost forgot....Gib, i tried your mock cheesecake mixup in my magic bullet yesterday....heaven!!! I used "True Lemon" as opposed to real lemon juice. I may try it with True Lime, to see if i can get a key limey flavor. VERY tasty though!

[t0r1]

Linda - Good luck with your colonoscopy! I've heard that they aren't too bad and hey, you just might lose so weight like you said!

Nill - I figured that I would need the carbs for the work outs, so that's why I am trying the cycling. Since I have already done some psmf days the no carb days will be a breeze! Adding carbs on other days will just be an added bonus! I'm glad you found your measuring tape...that's where the real proof is on whether a diet is working or not!

Vickie - Thanks for the link to the forum...I'll check it out.

KittyMac - Welcome!

Hello Mary, Marilyn and Dharma!