PSMF ~~*JULY*~~

[gibster]

PSMF Thread for July!

Feel free to come join a very friendly (non-judgemental) group of folks trying to meet their weight-loss goals through PSMF, or some variant thereof. If you have other links that you think would be helpful, and want them posted here, just let me know, and I'll be happy to do so. Enjoy, and good luck!

PSMF ~~ * JUNE THREAD * ~~

Bodyrecomposition - Lyle McDonald

Health & Nutrition by Michael R. Eades, M.D. » Low-carb diets

[gibster]

Good Morning, ladies!

Got up before 5 this morning - way before my alarm. Just decided to stay up. Had a good day yesterday. Got my hour of Callanetics in after work. Got all my protein in (I've been a bit shy of my target for a couple of days.)

Still on my way down. I'll probably have a free meal on Friday, but I'm planning on making LC dishes to take to my sister's. I was hoping to have them to my house, but my grill died. I ordered a new one (got a good deal online from Home Depot), but don't know when it will be delivered. Also, I was hoping to be able to watch the fireworks from my deck (I have a great view), but since my sister got her dog, she always wants the parties at her house.

Anyway - I'm sure the fireworks show will still be going on when I get home.

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

Day 1: 225.4
Day 2: 225.4
Day 3: 224.4
Day 4: 223.6

[sails92]

Hey Everyone....here are my stats from day 1.....after this first week then I'll only post weekly, so that I won't bombard you all every day, and so that I will not get obsessed with weighing myself everyday - LOL

Start Day 6/30/08 - 283.5
Day1 - 283.5
Day2 - 281.5 (-2lbs)

[Lioness0455]

Good Morning Ladies,
Since today is "Grocery Day" at work, I thought I'd check in now. Cuz I'll probably be tooooo tired later on in the day.

I know what you mean Amiga. It seems like my body was only good for a single round of "strict" psmf. Or at least...it doesn't like the back to back thingy I've been trying to do lately.

Having the same kindda troubles this time around of restrict then binge when I don't feel well, something I've NEVER had to deal with before. When I was doing Atkins/Kimkins cycling I never felt the urge to cheat...not even once. But now...it's a CONSTANT struggle. And I just keep shoving the food in trying to find something that is going to make me feel better...right now!

Yesterday went sooooo well, that I've come to the SOLID conclusion that a strict psmf is just waaaay toooo low for me. At least right now. Toooo much stress on the old bod. I might do "days" of it here and there, but I think overall, that my new plan is going to work better for me. I had a LOT of success rotating Kimkins days with Atkins days, before, and now that we know how to, and where, to plug in the "safeguards" I think it'll be okay.

I'm fast coming to the conclusion that the "right" diet for each one of us is the one that keeps our appetite under control. The one that works with our own weird body chemistry. Our food sensitivities. Plus the one we can LIVE with.

I can remember when I went to Weight Watchers many, many years ago, back when it was a healthy exchange program, not the free-for-all that it is today, it worked remarkably well. Until...I reached my set-point. The place I'm at right now lol.

Yes, I was "hungry" like the low-carb community claims low-fat to be...on "some" days, but I learned real quick like, that was because of the food choices I was making -- more than any problem with the diet itself. Interestingly enough, I've had the exact SAME problem with low carbing. WHAT we choose to eat matters, as well as HOW MUCH. But satiety differs for everyone, so it's not like we can just put it all down on paper and say...here...do this, and everything will correct itself. Because it won't.

I can see though, HOW I got myself into this mess. And that if I'd only learned then to make the lessons in "balance" (carb restriction, not necessarily protein/fat/veggie restriction) a more permanent way of life... But that's how some of us learn. It takes us a few tries before we actually GET IT!!!

Beginning Weight (this diet round): 179.8
Week 1: 176
Week 2: 176.8

Day 1: 176.2
Day 2: 175.4

[t0r1]

Good morning ladies! Wow, I can't believe it is July already!

Vickie - I totally agree with you in that each person has to find the way of eating that works for them and that they can live with. We all have to find a balance when our time frame on the psmf is over. I think that I am going to give Jay Robb's Fat Burning Diet a try starting next week. There are so many more food options and it is definitely a balanced plan.

I was surprised this morning when I was down a pound as I had a bad afternoon and evening. I decided rather than keep up this pattern of self sabotage, which I think trying to be strict is causing, I am just going to eat what I want in moderation for the rest of the week. I feel myself wanting to go back to what used to work for me in the past when I lost weight...not eating. I lost around 15 pounds my senior year in college by eating nothing but oatmeal or a latte for breakfast and half of a fast food meal for lunch. I didn't eat anything at night. I have been talking myself out of doing that as it isn't healthy and it would be hard to keep up a workout program on such little food.

It's all about balance...balance of the kinds of food you eat and how much of them you eat. I really need to find my balance!!

Day 1 - 137
Day 7 - 136
Day 8 - 135

[nill4me]

Hey there gang~
A big hearty welcome to the new folks as well....best of luck for you!!

Keep going on that downward slide gib! hoping to join you there shortly!

Well, have to admit that i had a couple of beers with my hubby last night (which will not help my downward slide...lol), and i'm glad i was only up a tad today....i am dying to hit that 20lb mark, and get under that 220!! it was not even light beer! live and learn.

Finally found a protein bar that i really like....called SOYROCKS apple/cinnamon. It has 15g carbs, but 12g fiber...for a net 3 carbs. It looks like birdseed....lol. Very tasty, and satisfying. I need to look into making something like this myself. I'll search the web. I like grab and go stuff for work, and traveling.

Vickie~I think you are totally right in finding the right program that works for you, and appetite / craving control is key. My appetite cycles...some days really hungry, some days hardly hungry at all. It will be interesting to see how your kimkins / atkins cycles work for you, and how you feel, etc. Just from what I have seen for myself, some type of cycling will probably be necessary as well, but i have not quite figured that out yet.

I did LC a few (4) years ago (protein power), did pretty well...but then over the last year and a half chose to eat horribly - ALOT of fast food while on travel for work, and the like, and here i am. I started LC (atkins-style) again, and just stayed put for a whole month of induction - total loss of 4lbs, so how frustrating is that? I also am not a fat fan, and enjoy protein, and am not the most patient person in the world...so this seemed so logical for me. I am not a fan of buttering my steaks, and slathering my food in oil, although I do like the flavor that coconut oil adds to foods like shrimp and the like.

Oh, and by the way, add my signature to the "keep Vickie on the thread" petition!!!

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
6/30: 220.0
7/01: 220.2

[nill4me]

Originally Posted by t0r1

I decided rather than keep up this pattern of self sabotage, which I think trying to be strict is causing, I am just going to eat what I want in moderation for the rest of the week. I feel myself wanting to go back to what used to work for me in the past when I lost weight...not eating. I lost around 15 pounds my senior year in college by eating nothing but oatmeal or a latte for breakfast and half of a fast food meal for lunch. I didn't eat anything at night. I have been talking myself out of doing that as it isn't healthy and it would be hard to keep up a workout program on such little food.

It's all about balance...balance of the kinds of food you eat and how much of them you eat. I really need to find my balance!!

So glad to hear you say this tori! you will find that balance...eventually. Not eating is not an option...especially as much as you lseem to ike your work outs. not to mention the havoc it will wreak on your body in the long run.

I'll have to check out the Jay Robbs info. I use and love his protein powder! Lowest carb one that i have found...its great.

[gibster]

Okay, I'll "weigh" in on this, too. I do think that balance is key, and I will have to figure out what to do after PSMFing. But right now, this is working. I did try to do this last fall, I think, and I was unable to get my mind around it. Frankly, after doing Kimkins for only 2 months, I found it hard to get my mind around any diet. I have really struggled for about a year to get to the point where I could do this diet without reducing my calories/protein grams to neglible amounts. If I look back at my menus from a year ago, I'm appalled. But now that I'm able to keep my protein and Omega 3's up to acceptable levels, I feel better about the restrictions I've put on myself. I know that it's short-term and that I will discover what will work long-term as I go along. It's an exercise in self-awareness, and we all have to be willing to change directions when we need to.

Oh, I've been very introspective lately - as you might guess from reading my blog - but that's a good thing from time to time.

Vickie - I know you have educated yourself about what YOUR body needs, and I'm sure you'll get there.

Tori - Keep listening to your body, and you'll get there, too.

Nill - Now, did you enjoy those brews? If you did, no sweat.

[Dharma]

Hi everyone.

I was only down .2 this morning so still not seeing the 140's yet. I was hoping for around 148 by Thursday's re-feed, so when I bounced back up it wouldn't be too much above 150 again. But, since I'm slowing down so much I probably really need a good re-feed to shock my metabolism back into working.

I've discovered from PSMF that more protein and less fat suppresses my appetite really well! Way better than high-fat. Fat and carbs seem to tell my body to "fatten up while you have this fattening food!", while adequate protein is just satisfying all the way around. The key to this is keeping lean body mass too, so protein is critical.

I did a kimkins-like diet 2 years ago and stayed under 1,000 calories a day for 4 months straight. I had maybe 2 days in that time that I ate up to 2,000 calories. I did get really thin, but I wasn't working out cause I had broken my shoulder and wrist and couldn't, and I'm sure I lost muscle. My LBM is only 105ish. Anyway I started having major issues after 4 months and lost a bunch of hair, got really depressed, hormones got messed up BAD, and in trying to straighten all that out I gained all the weight back, plus 5. So, I lost LBM, gained MORE fat and ended up worse off than before. I was eating an average of 90 grams of protein, but that clearly wasn't enough to preserve LBM. Just another little warning about how important protein is, and how important it is to follow the rules of PSMF to avoid the crash.

I get in binge mode sometimes too and nothing seems to get me out of it at the time. Too much alcohol really makes me lose it with food too, so I probably will need new rules about drinking and what I'm allowed to eat when I drink. And, how many I'm allowed to have!! Typically I have 2 drinks and that's it, but those rare times when I have more I just eat like there's no tomorrow (to make my tummy feel better usually). Maybe I should have a protein-only rule with alcohol? Not sure that would work though. We'll see. M. Eades' blog was about that today - did anyone read it?

Congrats sails on the 2 lbs lost!

18 more days for me of PSMF before my diet break.

[sails92]

Hello everyone and thanks so much for the encouragement. Last night I started doing the Jari Love "Ripped" videos....I'm a farily large woman, but I was able to hang in there and surprisingly do a lot of the moves...There are modifers throughout and she tell you how much weight each person is lifting...I know that there are several ripped videos, but I've only done the very first one, but I hear that the others ones are brutal - LOL

Once again thanks for the encouragement!!!!!!!

[MLR]

Hello Everyone. Yesterday was my 1 week of PMSF I am only down 4 pounds and last couple of days it has went up a little so I'm hoping it starts to come back down. Not sure if its what I eat and maybe retaining water or what. I know its not fat cuz I only have between maybe 800-1000 cals a day and around 100 protein and try to stay at 30 carbs (I do go over that sometimes) not sure if its right or not but thats what I have been doing. This is where I run into trouble I can lose 3-4 and then I stall and sit at the same weight and then I get discouraged and want to try something else, but I'm going to try to keep going. Today I had MIL at clinic appts all day and I ate cheese omelet with a yogurt for breakfast and lunch I had a piece of chicken, small steak and salad for dinner I had a piece of cheese cuz I got home so late. Hopefully the scale will be down tomorrow.

You all sound like you know what you need to do to keep your self going. Don't get discouraged.

Catch you all tomorrow.

[gibster]

Good Morning, ladies!

Mary - This plan is a "Rapid FAT Loss Diet", in other words, you're trying to reduce your body fat, which doesn't always equate to reduceing actual body "weight", especially if you are near goal. So, keep on plan, and you will see the results you want. As you can see from my and the other histories, the weight loss is not always linear, even tho your body fat might be reduced.

Marilyn, good for you, getting your weight-training in . That will help you to retain and build your lean body mass.



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

Day 1: 225.4
Day 2: 225.4
Day 3: 224.4
Day 4: 223.6
Day 5: 224.2

[MLR]

Originally Posted by gibster

Good Morning, ladies!

Mary - This plan is a "Rapid FAT Loss Diet", in other words, you're trying to reduce your body fat, which doesn't always equate to reduceing actual body "weight", especially if you are near goal. So, keep on plan, and you will see the results you want. As you can see from my and the other histories, the weight loss is not always linear, even tho your body fat might be reduced.

Marilyn, good for you, getting your weight-training in . That will help you to retain and build your lean body mass.



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

Day 1: 225.4
Day 2: 225.4
Day 3: 224.4
Day 4: 223.6
Day 5: 224.2

Thanks Linda, I guess I'm focused on what the scale says. Not thinking it is fat loss I should be focusing on. I was the same weight this morning as yesterday. I'm going to hang in there. I am going to measure today I haven't done that yet and check that in a week and see if that shows any loss.

Thanks to you all for any help you give us newbies here.

[sails92]

Hey Everyone....here are my stats...not to sound too gross, but I'm not surprised with no movement this morning, because I'm a little clogged - LOL But, today I will focus on getting more water today.

Question: Has anyone tried the Diet Lipton Citrus Green Tea? The bottle stats say there are no calories, carb, which sounds great.


Start Day 6/30/08 - 283.5
Day1 - 283.5
Day2 - 281.5 (-2lbs)
Day3 - 281.5

[sails92]

Hey Everyone,

I'm really new to the PSMF WOE, so is it possible that a few of you can post what a typical day meal plan is like on the PSMF?

Thank you,

[nill4me]

Good Morning Friends.
Had a wonderful FM last night...super spicy fish tacos with a crunchy salsa made with corn, jicama, bell pepper,cilantro and lime. rolled up in a LC tortilla with a bit of shredded lettuce, and a dollop of FF yogurt...WOW! It was sooo good! Really hoping for a whoosh soon...I've been holding steady here for days!

Here is the recipe if anyone is interested. I states like 36 or so carbs per serving, but if you use the LC tortillas you slash that of course. I found great ones with 5 net.


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)
Week 5: 220.2
6/30: 220.0
7/01: 220.2 - FM (firey fish tacos - heaven on a LC tortilla!)
7/02: 220.6 - grr

[nill4me]

Originally Posted by sails92

Question: Has anyone tried the Diet Lipton Citrus Green Tea? The bottle stats say there are no calories, carb, which sounds great.

hey sails...i have in fact tried that tea, and I'm not a big fan....but i have a girlfriend of mine, that's like all she will drink!! She loves it! I do a lot of Dasani flavored waters because they are 20oz, and they have them here in our cafeteria. so i drink 3 while at work and I know i'll make my water goal for the day.

[nill4me]

Originally Posted by sails92

I'm really new to the PSMF WOE, so is it possible that a few of you can post what a typical day meal plan is like on the PSMF?

I'm no expert by any means...I learn something about this every single day...but here is some of the stuff I plan on eating today.

Breakfast: 1/2c. FF cottage cheese, and some Turkey pepperoni (17 slices).

snack, 3oz canned chicken

Lunch, very small mixed greens salad from cafeteria (with lemon juice, no dressing), and a Bumble Bee lemon pepper tuna steak.

afternoon - SOYROCKS protein bar

Dinner - 3oz albacore tuna, mixed with 1/2 stalk chopped celery and 1/2 c cottage cheese, stuffed into a medium sized tomato on a bed of lettuce.

60oz of water at work.

If I stick to this menu, I'll have consumed approximately 729 calories
123g protein (72% of what I ate was protein),
36 carbs (with 17 fiber for a net of 19 carbs) - (11% of what I ate was carbs)
13g fat (17% of what I ate was fat.

Now, that is not a lot of calories, and some people cant cut that low.
For myself, i try to average between 750 and 1000 calories / day. Seems to be the magic numbers for me. i know that there are folks here that eat much more than that and do very well.

I do use protein shakes on a regular basis, to ensure that I can get all of my proteins in. It is not always easy for me.. Best of luck to you, and you go girl on those workouts! You are a better lady than I...I bought two callenetic DVDs and now need to go dust them...

Wanted to add here that the supplements are so so so important. So, to this food regimen, i also add 1-multivitamin, calcium/magnesium supplement, B-12, Biotin (just started that because i worry about my hair), CLA/GLA, AND 10 Fish Oil Pills daily. This adds to my fat/calorie count also. sometimes i count it, sometimes i forget.

[gibster]

Marilyn - Here's a typical day for me:

B: EAS Whey powder shake
S: Hard-boiled egg
L: Salad: romaine, mushrooms, radish, cucumber, diced chicken breast (or shrimp), maybe a sprinkle of FF shredded cheddar. I mix FF sour cream or FF plain yogurt with some regular salad dressing.
S: 3/4 oz. of RF cheddar
D: Turkey burger w/mustard, steamed broccoli (butter spray), maybe a dill pickle. Sometimes I have a SF Jell-o cup for dessert. Usually, I'll have a cup of flavored tea.

I do have fish for dinner quite often, too. I usually run about 1000 to 1100 calories. But I don't keep as low-fat as Lyle prescribes. I love having a HB egg for a snack - yolk and all. I usually use Eggbeaters for making omelets, etc. I also take my supplements including 9 fish oil caps (I can never remember to take that 10th one - I'm so used to taking 3 at each meal.)

Did you buy the book? If you did, you have access to Lyle's calculator, which, while it doesn't give menus, it does tell you how much protein to have at each meal, along with a list of acceptable food/supplements.

[Dharma]

Originally Posted by nill4me

Good Morning Friends.
Had a wonderful FM last night...super spicy fish tacos with a crunchy salsa made with corn, jicama, bell pepper,cilantro and lime. rolled up in a LC tortilla with a bit of shredded lettuce, and a dollop of FF yogurt...WOW! It was sooo good!

YUMMMMM. I am definitely gonna make these sometime. I order fish tacos at every restaurant I visit that has them on the menu. They are my absolute favorite.

My menu is boring....but easy:
B - 1 whole egg and 5 egg whites
S - 1 scoop whey protein powder
L - 5 or 6 oz. tuna or chicken with FF mayo or sour cream and horseradish
D - 4 oz protein, maybe a green salad or green vegetable

Averages are (including veggies):
950 calories
30 gr fat
20 gr carbs
130 gr protein

[Dharma]

Cool - I hit the 140's this morning! Except I'm doing my re-feed tomorrow, which means it will likely go back up over 150. Oh well, it'll go back down.

This yellow pollen is killing me right now. I've been taking Nyquil at night cause my sinuses and head just hurt so much! I can't wait for it to be gone. Luckily the Nyquil hasn't slowed me down too much (I guess).

The magnesium supplements are having too much of an effect right now - I'm gonna have to back off. Anyone else having this problem? I hope everyone is taking their supplements! They are very important on PSMF.

MLR you're doing great. Are you doing your free meals and re-feeds?? Are you exercising?

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

[nill4me]

Originally Posted by Dharma

The magnesium supplements are having too much of an effect right now - I'm gonna have to back off. Anyone else having this problem? I hope everyone is taking their supplements! They are very important on PSMF.

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!