PSMF ~~*JULY*~~

[MLR]

Nill, I live about an hour or so from the Minnesota border, LaCrosse is the nearest big city to us and that is an hour so just a few more from there and we hit the MN border. The older I get the more I don't like the cold weather either. I love the first snow fall and I don't mind getting a snow storm everything is pretty then but I don't like the cold and snow for months and last winter was a long one, we haven't had one like that in years. I could handle about 70 degrees all year long.

Originally Posted by nill4me

Good Morning Clan~Happy Friday!
Gotta agree with Gib that the protein count there seems quite high Manaloa...you may want to recalculate...If you don't have the book (i'd highly recommend it...) and need help w/your calc, just let us know, i'm sure between us all, we can figure it out!

Tons of stuff to do this weekend...more boxes to sort through, decide what i want out and about, what i want to put back away...etc. We've been living in Charleston now for almost a year...and I still feel so scattered!!

Hey MLR, where in WI do you live? I lived in SE wisc. for 32 years....my oldest daughter still lives there with her dad, and my younger one is out there right now visiting for the summer. My parents live in the Chicago area (rolling meadows). Its a beautiful state....but i have to admit...I DO NOT miss the cold weather...at all

Have a super 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)
Week 5: 220.2
Week 6: 221.0
7/07: 221.4
7/08: 222.4
7/09: 220.0
7/10: 218.6
7/11: 218.6

[gibster]

Manaloa - Google anonymousbodybuilding Rapid Fat Loss Handbook e-book .pdf.

I believe this is the 2005 edition. I think the the free meal chart for Category 2 was changed in the newer version.

[Manaloa]

I tried that, it comes up Bottom Line BodyBuilding by Nelson Montana for
EliteFitness.com Is that right?

[Manaloa]

Nevermind I googled anonymousbodybuilding "Rapid Fat Loss Handbook" ebook and it came up.

[KittyMac]

Hi all

I am finding it really difficult to keep my protein count down. I should be eating around 86g per day according to Lyle's formula, but I find I am averaging 97g. Protein is the only thing that keeps hunger at bay for me. Also, I tried to 'save' protein grams at breakfast and lunch so I could have a nice dinner (my only solid meal of the day) but I found that was too hard, and Lyle does say to spread the protein out evenly. It means I will have to look at cutting down my dinner protein. I am going to try having a green salad first, then having my meat and veg.

I am on day 12 of PSMF. I have not had a free meal yet, but I am planning on having one tomorrow. I plan on having some higher carb veggies, like carrot and sweet potato, with dinner. I'm not sure how many carbs I should be having though. Any advice welcomed.

[gibster]

KittyMac - I''m going from memory here, but I don't think Lyle gets into specifics about the carb count for free meals. He just says to have your usual protein/veg meal, but add a starchy veg, or a dessert, for example.

[Manaloa]

Good Morning Everyone!

KittyMac, I had a 2 egg white/1 whole egg omelette with a couple spoonfuls each of chopped onion & green pepper. I ate that with salsa.Only nonstick spray in the pan. Total it came to was:
Cals: 153 Fat: 6 Carb: 8 Protein: 16
This kept me full for hours, I think from 9am until closer to 2pm. I remembered this recipe from my low fat diet days. I loved how full eggs kept me when I was doing it.

Yesterday was good for me. Cals were about 770 & protein was at 120. Went through a lot of yesterday being not terribly hungry/slightly nauseous to hungry hungry right away. I'd forgotten how fast that happened without fat in my diet.

We're going on a trip this weekend to Des Moines to meet some friends. So my goal is to eat on plan until supper. I plan on having a very restrained supper tonight, nothing crazy. Something as close to PSMF as I can get from a restaurant. Tomorrow breakfast/snack on plan and then a planned refeed for lunch/dinner. Usually when I eat a large carby lunch, I'm not hungry for supper.

7/9/08 - 225
7/10/08 - 220 -5 (I'm sure it's just water weight)
7/11/08 - 221.5+1.5 (drank water during night)
7/12/08 - 218-3.5

I'm very happy with the losses so far. 220lb is my weight block, usually can't get below that. I can't wait to see how much I gain back, though, after this weekend.

Hope everyone has a lovely weekend!!

[nill4me]

Originally Posted by gibster

KittyMac - I''m going from memory here, but I don't think Lyle gets into specifics about the carb count for free meals. He just says to have your usual protein/veg meal, but add a starchy veg, or a dessert, for example.

Exactly...you don't really "count" anything. the point is supposed to be a pyschological break from your diet...helps to keep the binges at bay, more than anything else. Some of us don't even do the free meals regularly, unless we really "feel" we need them.

I've been craving pancakes all week, so i was thinking of having a FM with pancakes for dinner. Well, I just had some scrambled egg whites, 2 turkey sausages and a tomato for brfst....and I am so happy with that food, I may skip my FM again. Or maybe have some fruit and FF cool whip for dessert....thats tasty! Its all individual.

I have a question though...I have been working in a few exercises here and there, and when I try to do lunges, I have a very had time with, and worry about my knees. I've had knee surgery, and have reflex sympathetic dystrophy, and to be honest, 200+ lbs is alot to balance on weak knees. So, my question is...anyone have a suggestion for an alternative? i.e., lunging UP a couple of stairs instead? at least till i get lighter and stronger? I don't know that I will get the same effect though. Thanks for any thoughts.

20lb mark breathing down the back of my neck!!!! I also re-assessed my goal....Originally it was 130, which is unrealistic for me. I re-did my calcs on LBM, and I have ~121lbs of LBM. That would mean about 10% or less of BF. Riiiiiiiiiiiiiiiiiiiiight....that ain't happening. I don't have time to become a professional athlete....LOL So....I changed my end goal to 150, but I will be re-assessing during the whole journey....I want a mixture of healthy, attainable, and (most importantly) MAINTAINABLE. Again, my body and I are still in negotiations...lol.

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
7/09: 220.0
7/10: 218.6
7/11: 218.6
7/12: 217.6 <---

[sails92]

Good Morning Everyone.....here are today's stats....hopefully I can lose 1.5lbs by Monday morning in order to meet my next mini-goal.....Wish you all much success in reaching your goals.


Starting Weight: 283.5
Week1 – 276.5lbs (-7lbs)

07/07/08
Day1 – 276.5
Day2 – 278.5 (+2lbs)
Day3 – 277.5 (-1lb)
Day4 – 278.5 (+1lb)
Day5 – 277.5 (-1lb)
Day6 – 276.5 (-1lb)
Day7 -

Total Lost: 0lb

[nill4me]

Originally Posted by sails92

Good Morning Everyone.....here are today's stats....hopefully I can lose 1.5lbs by Monday morning in order to meet my next mini-goal.....Wish you all much success in reaching your goals.

Good Luck Sails!!! You can do it!

[gibster]

Nill - I can't do lunges either - my poor knees. But I can do deadlifts. Just google it - My DD taught me to do these - something her trainer had her do. Great for the thighs.

[Lioness0455]

Good Afternoon Everyone,

Welcome Manaloa, and yeah, I can understand wanting to experiment with the diet for a bit before buying the book. That's what I did too. Read every post under the RFL portion of the "old" forum, then jumped into the water without knowing what to do for a hypoglycemic attack! Ugghh.

Another one of the problems I ran into by "just" reading posts, is that Lyle will recommend depending on the context of the thread he's posting in. Who he's specifically talking to. So his recommendations can waver just a bit, which can get confusing when you're trying to figure out just how much protein "you" really need.

Here's the multiplying chart from RFL for finding your Protein Requirement:

Category 1: Inactive, 1.25; Aerobic only, 1.5; Weight Training, 2.0
Category 2: Inactive, 0.9; Aerobic only, 1.1; Weight Training, 1.25
Category 3: Inactive, 0.8; Aerobic only, 0.9; Weight Training, 1.0

The Weight Training category "includes" a bit of aerobics, so since you're doing both, your multiplier is a bit off. But in the other direction lol. So the news is even worse than you thought! Gotta eat a bit MORE Protein, lol.

Eating that much protein will get easier though, I assure you. The EASY way to do this, at least initially, is to divide your protein grams needed for the day by 6.5, which is the "average" protein grams per oz of meat, and will then give you a better ball park figure to aim for.

Myself, I have 124lbs lbm, and I do light aerobics and light weight training, plus I'm a Category 2. I'm having trouble "owning" that though, if you've read any of our back posts lol. Cuz I have soooo much belly fat, I just can't believe I'm not a Category 3. So my own protein requirement is 155g. If you divide that by 6.5, you get 23-1/2 oz meat per day. I generally eat 3 meals a day, so that's 7-1/2 oz per meal. I round it up to 8 for convenience.

You get 1 or 2 dairy servings a day (low-carb milk, cottage cheese, low-fat or non-fat hard cheese) which also makes it a bit easier. Plus most of us here are also using whey protein shakes since they're less filling, and easy to add an extra scoop to.

We aren't really strict, strict, strict here, so some of us eat whole eggs rather than just the whites (more protein and fat that way). And some of us have learned they need to add a bit of fat like olive oil, peanut oil, sesame oil, etc., to the actual recommendations to make the plan work better for them. So we don't mind tweaking here. In fact, we LOVE to hear about "how" everyone else is doing things, so we can switch things up ourselves, if need be.

I wish I'd read the posts since I last checked in before I did my shopping today though. That coleslaw dressing recipe sounds really good, but I don't have any cabbage or broccoli stems. So it'll have to wait until next week. I do plan on putting some minced ginger and 1 tsp sesame oil in my soy-syrup marinade latter on this week, since I already have that here.

In-laws "might" be staying an extra day or two. Don't know yet. BIL has some kind of walking pneumonia he's been fighting for the last couple of months, and he's not sure if they're going to wanna do tests on him. He sees the doc first thing Monday morning.

Overall, diet wise, I'm doing okay. But I crashed and burned late Friday afternoon. Still wasn't in Ketosis though. At least, I still had my appetite, still no sticky pee, and still no bad taste in my mouth. LOTS of low blood sugar though, so I caved in one meal early like I tend to do sometimes. I just couldn't stand the nausea for one more day.

My stats aren't looking good scale wise, and the "typical" places I measure aren't going anywhere, but...my calves are starting to look smaller though. I was noticing that just this morning, and thinking, what the hey. WHAT ABOUT MY BELLY!!!!

Beginning Weight This Round: 179.8, 29.3% bf
Week 1: 176
Week 2: 176.8
Week 3: 176.8
Week 4: 176.4

[KittyMac]

Thanks to all for their comments. Its good to get a broad range of perspective.

I have been having a protein shake for breakfast, and a veggie soup with a scoop of whey protein for lunch. I think the problem might be that they whey is digested pretty quickly, leaving me counting the hours until I can eat dinner. I have an afternoon snack of celery and an HB egg to keep me going, but that puts me over my protein budget.
I like the idea of eggs for breakfast - I know they keep me filled and satisfied for longer than the whey protein. I am having trouble with the idea of egg white rather than whole egg though. I tolerate the whites so I can eat the yummy yolks!

My calories have been averaging around 850 a day, until yesterday when I had a bit of a melt-down, and ate about 1300. Now I don't know whether to count that as my free meal day or to go ahead with higher carbs today as I planned. I'm probably over-thinking this; its a habit of mine

I think I will weigh myself on Wednesday next, when I will have had a clear two weeks on the plan, and then decide on any changes I may or may not implement. Thanks for all your support and helpful advice. This is a great team!

[gibster]

Good Morning, ladies!

Went grocery shopping yesterday and it was a total struggle - in my head! I was tempted several times to pick up something off-plan, but I managed to talk myself out of it each time. That is a major victory for me. So today I will be cooking for the week. I'll throw chicken breasts in the slow-cooker, but not sure what I'll add to it yet. I bought some cabbage and zucchini and asparagus.

KittyMac - On the egg front - When I find it on sale, I buy Eggbeaters and keep them in the freezer. There is no way I'll do plain egg-whites, so the eggbeaters are a great low-fat alternative. Plus they're great for a quick and easy omelette or for making egg muffins. That's another thing I'll be making today. Great for grab-n-go breakfasts.

Vickie - Hope your BIL gets well soon. I've battled walking pneumonia in the past. Not fun..

Marilyn - we're all pulling for you to drop that 1.5 lbs!

Time for me to get moving, I guess. The weather here lately has been HOT and humid, but today it's supposed to be much cooler. I have some gardening to do, plus I bought a new grill - and I refused to assemble it yesterday in that heat. So, I'll be a busy bee today. 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
Week 10 224.8
Day 1: ??
Day 2: 223

[KittyMac]

Hi Linda, Manaloa

We don't have Eggbeaters here in the UK, but I can buy dried egg white powder. That could work mixed with some water and a whole egg. I can see why it would need some flavourful veggies in it to help with the taste though.

Thanks

[nill4me]

Hello folks~
Good luck with that grill gib, I'll be using mine today! I'm attempting to do burbon and mustard marinated chicken breasts. Similar to a recipe out of my PP book, but adapted for the grill, and with less fat...

KittyMac and Manaloa, if this diet is right for you, you will eventually find your sweet spot (no pun intended there) with it. We all tweak and twist to make it work...and we struggle, etc...(nice work at the grocery gib...)

My body just would not let me have the 20lb mark this week. I lost that negotiation...but in return, I started the workout that came with the RFLH last night...felt really good.

Today will be dropping some stuff at the GoodWill, maybe doing some browsing at the thrift stores, grass cutting (i may pass on that one...lol) and perhaps pulling out my beads to play with...i love beading, have not had time to do it in well over a year, with job changes and moving and whatnot. Since its summer, I may sit outside and do some hemp stuff. The kids love that. I may pick up a small patio table today too...we had a very large oval one that we gave to my sister when we moved. I really miss not having a table. I used to spend tons of time outside doing different things.

Did not do a FM yesterday...am doing one today. I'm going to have a mixture of some pineapple and mango with FF cool whip for dessert tonight. yummy!

Have a great day you all!!

Current Numbers:
Week 1: 237
Week 2: 225.6
Week 3: 225.8
Mini-Diet Break - 6/5 - 6/9
Week 4: 224.4
Vacation-Diet Break - 6/13 - 6/22
Week 5: 220.2
Week 6: 221.0
7/07: 221.4
7/08: 222.4
7/09: 220.0
7/10: 218.6
7/11: 218.6
7/12: 217.6
7/13:217.4

[nill4me]

Hi gang~
Today was kind of a bust in some ways...good in others. Had the Goodwill stuff loaded into my suv, along with a LOAD of garbage bags filled with packing paper from unpacking moving boxes...the bags of papers needed to go to the dump station...then off to GoodWill. Well, the dump station was closed (am i the only one needing to use this place on weekends!?)...so, I'll have to stop tomorrow on the way home from work...my suv is packed floor to ceiling with stuff i need to drop off.

Spent the rest of the day re-arranging the extra bedroom, adding my bead stuff and craft stuff...Re-arranged the loft...spent hours looking for my hemp...just found it about an hour ago. Did not get a patio table, (no room in the suv...ack). No grass cutting....it was dang HOT out today.

I'm lonely too...daughter is in WI with her dad...husband is in Norfolk till Thursday. Doesn't sound that bad, but he was gone April and May in New Orleans...He will leave the Tuesday after he gets home for Mayport, FL, for a minimum of 4weeks...that is if all goes well. The house we are renting is pretty small...but seems HUGE when you are in it all alone. OK...enough whinning...tomorrow i go back to work and will be around people again.

Had some good chicken tonight... marinated 2 boneless breasts in the following, in a ziploc baggie for a few hours:

1-2TBSP Dijon Mustard
1 TBSP olive oil
3 TBSP Burbon (I had Jim Beam in the house)
1-1.5 tsp dried thyme
1/2 tsp onion powder
a good sprinkle of Mrs. Dash Garlic and Herb

Smells funky when you mix it all up, but let it sit for a while in the fridge...wow. I put them in a shallow baking pan, poured the marinade over them and baked them...would be great on the grill i think too. I also roasted some cauliflower to go with. Tasty.

[nill4me]

When you just can't stand it anymore....how do you mix it up?

When you can't think about another chicken breast, or egg, or god-forsaken tuna.....What do you eat?

The thought of a salad nauseates me right now...I used to have one every day for lunch at work.

I'm sure i need a FM, given the way I'm thinking/feeling....but egads...ack. I need some ideas here.

I can't even blame PMS or TOM...that was a week and a half ago!!

[sails92]

Hi Nil4me.....I chuckled when I read your post, because I truly feel the same way - LOL.....But, this weekend I tried that zuchini crust pizza that someone on here posted, and it tasted really good.....My husband is not a fan of zuchini, but he enjoyed several pieces.....wish you all much success in reaching your goals.

Originally Posted by nill4me

When you just can't stand it anymore....how do you mix it up?

When you can't think about another chicken breast, or egg, or god-forsaken tuna.....What do you eat?

The thought of a salad nauseates me right now...I used to have one every day for lunch at work.

I'm sure i need a FM, given the way I'm thinking/feeling....but egads...ack. I need some ideas here.

I can't even blame PMS or TOM...that was a week and a half ago!!

[gibster]

Good Morning, all. I was dreading the scale this morning because after I put my food in my journal, I saw that the sodium count was wwwaaaaayyyy high. How could I not see that before hand? My food choices were okay on all other counts, but I seem to have hit a perfect storm of sodium. Anyway, as you can see, I am up a half pound today. I guess that's not too bad - considering.

Nill - Don't know what to tell you, really. I usually have a salad at lunch, too - but I mix up the ingredients quite a bit. Haven't gotten bored -- yet. What does your husband do that keeps him away from home so much? (Did you already mention this?)

I never got my cooking done yesterday. I forgot that I needed to take the chicken breasts out of the freezer, so I'll probably be cooking that tonight. After I put that darn grill together, I was so tired and sore, I just vegged the rest of the afternoon. Hoping DS gets the gas tank hooked up to the grill today while I'm at work.

Have a good day, everyone. Time for me to jump in the shower.

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
Week 10 224.8
Day 1: ??
Day 2: 223
Day 3: 223.6

[nill4me]

Good Morning all....
well, i ended the night last night with a fresh sliced peach and a couple TBSP of FF cool whip. I feel better (I guess). Tonight will be a saute of some scallops and snap pea pods. For lunch i have my other chix breast from last night. I found 2 boxes of beads last night before bed, so i am thinking i will sit in my room and sort through those...self therapy - after my FBW. The joke of the day is my loss this morning...I must have a woosh coming or something, because this is all just too funny. I've lost .2lbs a day, for the last three days. How weird is that?

Current Numbers:
Week 1: 237
Week 2: 225.6
Week 3: 225.8
Mini-Diet Break - 6/5 - 6/9
Week 4: 224.4
Vacation-Diet Break - 6/13 - 6/22
Week 5: 220.2
Week 6: 221.0
Week 7: 217.4
7/14: 217.2

Have a great day everyone.

[sails92]

Hello everyone.....here are today's stats, little disappointed, but still holding on to the victory that I'm wearing clothes that I've not worn in a couple of years!!!!!!.....wish you all much success in reaching your goals.


Weekly Summary:

Start Date: 6/30/08
Starting Weight: 283.5
Week 1 – 276.5lbs (-7lbs)
Week 2 – 276lbs (-.5lbs)
Total Lost: -7.50lbs

Week 3 Stats
Day1 - 277.5 (+1.5lbs) – Waiting on the swoosh fairy
Day2 –
Day3 –
Day4 –
Day5 –
Day6 –
Day7 –

This Week Totals: +1.5lbs

[Manaloa]

Hi all. I'm back from my weekend. It was a lot of fun. It didn't quite work out the way I intended.

I had my normal protein shake coffee for breakfast on Saturday. But we were running late, so we swung through Taco Bell for lunch(I know, I know but it was close) . I had 1 soft beef taco and a diet coke. Then we went out for supper at Cheesecake Factory. I had their "weight maintenance" Spicy Chicken Salad without the corn, beans & rice. So it was basically salad, peppers and chicken with the lo-cal dressing. I split a dessert with DH, the outrageous chocolate cake, but I could only eat maybe 1/4th of it before the sugar started making me feel sick. So I stopped. I put everything in as well as I could since the Cheesecake Factory doesn't have nutritional info on their site. I still came in under 1000 cals for the day, but only 100g protein.

Yesterday morning we went to Perkins for breakfast around 9am. Very not low carb/low fat friendly for breakfast. I was planning on doing my refeed for lunch/dinner. But I figured I might as well have breakfast and see how the day went. So I had an omelet with ham, bacon, sausage & pepper jack cheese, a side of hash browns, 1/2 a blueberry muffin with butter & 1 pancake with blueberry syrup and coffee with half n half.

DH and I went shopping and then we went up to my old college campus with my friends and walked around to see all the things that had changed. We must have walked for at least a couple of hours. Around 3-4 pm, my friends started getting hungry (they had only eaten around noon, biscuits & gravy with fruit) DH and I were fine, though, even after not eating for 6-7 hours. So we went to lunch/dinner so they could eat. DH and I ending up splitting a puny chicken satay appetizer. There could not have been a whole oz of chicken on each of the 5 skewers. I wasn't hungry, so it didn't matter. We only started getting a little hungry around 10pm last night so we had a shake before bed. My cals were about 1650, and my protein was only 100g for the day. I don't think it was a terribly successful refeed, just because I don't think my carbs were high enough for the day (138g, would have liked to hit 200g), my fat was too high (85g, would have liked to hit ~60g) and, of course, I would have liked my protein to have been higher. But I just wasn't hungry after breakfast yesterday. I did of course, gain weight from this weekend.

Lioness, I'm a CAT2. But my light aerobic/weight training is probably not as hard as what I would assume Lyle considers light training. I'm only doing "8 minutes in the morning" and my Wii Fit, which varies daily from weight training to aerobic. Maybe some yardwork &/or some evening walks. That's why I'm shooting for the 1g/lb ratio and not sweating any extra grams. I'm just having a hard time getting that much down.


7/9/08 -- 225_____Start Weight
7/10/08 - 220 ____ -5 _____(I'm sure it's just water weight)
7/11/08 - 221.5 __+1.5 ____(drank water during night)
7/12/08 - 218 ____ -3.5
7/13/08 - ???
7/14/08 - 220 _____+2_____RF
Week 1: -5lbs