PSMF~~~October Thread~~~~

[ddailey320]

Figured we should probably start a new thread for October!!

For those doing PSMF, we are some of your current goals?? How many cals/Fat/Prot/Carbs do you aim for each day?

I incorporated a free meal (or snack rather) this weekend. It was my stepson's b-day, so I saved up some cals to have a piece of ice cream cake. While visiting back home I also stopped at an Asian Market (absolutely nothing like that near me in my small little town) and picked up some packages of Shiritake Noodles. I am hoping to make something with them today or tomorrow. Anyone else try them or have any good recipes?? I know there have been threads on here before so I'll have to do some searching.

Still not weighing in. I think not knowing the numbers just yet keeps me motivated to try to lose more before actually stepping on I was pleasantly surprised to buy jeans this weekend that I anticipated being a bit small (wanted to shrink into them) and found they fit with a little wiggling.

I'll be back to post my menu for today. Going to go link this thread to the old one!

[soontobesexy'ntx]

PSMF 'ers (do you have a nickname??)
I was thinking of starting a PSMF thread and looked around and
HERE YOU ARE!!!!
oh yeah, can I come in??
for the peeps that dont know me (I've been on LCF a loooong time)
I live in Abilene tx, legaly blind, work as a switchboard operator at a AFB
been married 26 years, 3 DD's 1 DGD, 1 DGS, and of course a DH!!!
and a backseat Harley driver!!!
<--- Avi not me just my face!!!
tell me about your verson of PSMF
do you count carbs?
do you count fats or cals?
do you count nothing just eat MEC??
I have wasted the whole summer bouncing from one plan to another
I am 54 lbs overweight just to my first goal of 150!!
I would REALLY like to get down to 135 which is what I weighed when
DH and I got married (shhh 26 YEARS AGO) at 48 is that possible??
sorry to be so chatty just trying to catch up!!

[ddailey320]

Soon~ So glad I am not in here talking to myself!! Although I would probably still post just to keep myself accountable

I am following Lyle McDonald's Rapid Fat Loss PSMF. The book is really good at helping explain the science behind what you are doing. It is available at his website (www dot bodyrecomposition dot com) both as a spiral bound version and online version. I try to obtain 100-105 gr. protein/day (as determined by my weight, body fat% and activity level). Other than that, as low as fat and carbs as I can while still making things pallatable. This week I also begin incorporating exercise- light cardio and resistance training ( treadmill about 25-25 minutes quick walk/light jog- I am so not a runner! 2-3 times/week and Jillian Michael's 30 day shred, Power 90, Tae-bo or Pilates 2-3 times/week) Make sure you do not overdo the exercise while on this plan. It WILL BACKFIRE ON YOU (it's all explained in the book).

I have done PSMF and similar plans in the past and KNOW they work for me at least. Most days my calories are between 450-600 (although I really hate the roundest of the number 600 if that makes any sense) I try to incorporate 1-2 free meals per week (as healthy a choice as possible) My menus stay pretty bland repetative, but I don't mind it- sorry if it bores everyone else!!

*Monday's Mundane Menu*
1 EAS Advantage lowcarb Protein Shake w/ 1 scoop whey protein
1/2 C eggbeaters w/ 2 slices Jenny-O Turkey bacon
2 egg whites
3 oz deli turkey w/ 1 slice FF american cheese and 1 oz tomato on Romain Leaf
2.7 oz Tuna w/ 1.5 T light miracle whip on 1/2 Joseph's LC mini pita

Totals: 585 cals 10F /13.7 C /101.3 P

[soontobesexy'ntx]

Hey DD
the website I went to was for body builders
(the only ref I could find for PSMF)
was 1000 cals for women and 1500 cals for men
w/ weight lifting
Mondays boring menu
2 egg omlette w/ turkey ham and 2 oz cheese
shreaded chicken w/ sf BBQ sauce
supper
cheeseburger pattie
snack (if needed) HB eggs

[sdecosta]

Thanks for starting this thread.

I had both of my knees replaced in May and after that fell off the diet bus in a big way. I found myself at 268 last Monday and started low carb, low fat, low calorie PSMF'ing last Monday. While I may not be on a squeaky clean PSMF, I'm living on between 700-800 calories daily and lower than 12 carbs. I suppose that constitues a PSMF.

I also suppose the 19 lbs I lost since last Monday constitutes a BIG YAY!

I am going to Chicago this weekend for 3 days and I am really going to be intentional about trying to stay at least low carb.

I know I am supposed to be eating a certain amount of protein, etc., but I'm going to worry about that when I get back.

In the meantime, I'm here to support other PSMFers and would appreciate some recipes links if you have them!

-Sharron

[sdecosta]

I have also been on Lyle's board, but at 249 - 5'1", the only body building I have done is when I was building FAT! LOL

[soontobesexy'ntx]

my favorite recipe
"jerked" meat
5 lbs any whole meats (not ground hamberger,chicken, turkey)
place in crockpot
add just enough water to cover
add 2-3 bullion cubes
cook on high 4-5 hours
drain off water (save in freezer for soup later)
shread with 2 forks
cover with SF BBQ sauce (or any flavor you like)
cook on high 1 more hour

[ddailey320]

Should have mentioned I am also doing the EC (25mg ephedrine & 200 mg Caffeine) twice a day. I love the little burst of energy I get from it, not to mention the appetite suppression and metabolism boost!

Lyle's forum is good because not everyone in there are body builders and I find lots of knowledgable people to answer questions. Reading some of the public journals is also very motivating too!!

Okay, time to get kiddos down for nap (I own a family child care/Early Learning School that I run from my home. I pop on my laptop during brief moments of controlled chaos during free play, quiet time, etc!)

[soontobesexy'ntx]

Originally Posted by ddailey320

Should have mentioned I am also doing the EC (25mg ephedrine & 200 mg Caffeine) twice a day. I love the little burst of energy I get from it, not to mention the appetite suppression and metabolism boost!

Lyle's forum is good because not everyone in there are body builders and I find lots of knowledgable people to answer questions. Reading some of the public journals is also very motivating too!!

Okay, time to get kiddos down for nap (I own a family child care/Early Learning School that I run from my home. I pop on my laptop during brief moments of controlled chaos during free play, quiet time, etc!)

DD
can you tell me (PM if neccessary) what pills you are taking
I already take a multi-v&m 2x a day w/ brekkie and then bedtime

[micatee]

Been on PSMF for almost 8 weeks now through the Cleveland Clinic and I am down 32 lbs! Getting so tired of the boring food choices but when the scale moves it is well worth it! I get around 500 calories a day consisting of protein and some green veggies. (I amunder doctor/nutrionist supervision) Glad to find this thread!

[ddailey320]

I use just a generic No Doze type 200 mg. caffiene pill (whichever is cheapest and comes in the smallest pill form) and I use Bronkaid (available in any pharmacy although it is usually behind the counter now) for the 25 mg. ephedrine. I started out with 100 mg. C and 25 mg. E twice a day and then just recently bumped up the caffeine to 200mg which is what Lyle suggests working up to.

That is amazing Mactee!!! I am looking to lose about 40 pounds. Trying to wrap my mind around the importance of fat/inches loss versus scale weight loss. Not always so easy though, which is why I am still avoiding my scale...I become a little obsessed to say the least! Do you incorporate any free meals or "diet breaks"? What does your breakdown of Fat/carbs/protein usually look like? Is that 32 pounds with/without exercise. Sorry so many questions!

[micatee]

No diet breaks but my doctor said I should be at goal in about 12 more weeks. (160) I started at 229.5. Anyhow to be honest with you I just follow it by the book. I take a multivitamin, calcium, magnesium supplements and I have perscription potassium.

My breakdown is like:

Breakfast 1-2 oz of protein
snack broth ( I must have 3 bullion cubes a day for salt intake )
Lunch 4-5 oz of protein
3 1/2 oz of a specified green veggie
snack broth
Dinner 5-7 oz of protein
3 1/2 oz of specified green veggie
snack broth

I am allowed 2 more oz of protein to be included in a meal or for a snack how ever I want to break it up but usually I don't even want it. The Ketones are really controlling my hunger.

They upped my excersise to 4 times a week but to be honest I am lucky if I get it in 2 times a week!

I drink TONS of water (at least 96 oz )
And I jounal everything.

I know on fitday.com it woorks out to be 500 calories most days and that is what the nutritionist/doctor says that it would be.

No refeeds or diet breaks until goal then they will start refeeding me with recommeded amount of carbs. The nutritionist said it takes about 12 weeks for the refeed to be complete. After that it will be up to me for portion control and most likely I will be low carbing the rest of my life. I am a diabetic and my BS have been fabulous! Hopefully I can get off the meds when I am at goal.

[micatee]

Forgot to mention that I am only allowed 4 eggs a week but as many eggwhites as I like. Protein consists of the usual....chicken, tuna, lean beef and pork. I try to jazz up some recipes but I do measure everything on a diet scale.

For instance I am allowed 2 oz of cottage cheese per day if I want so what I might do is get a container of cc and add 1 egg,,,,,,,a packet or 2 of splenda...and some vanilla extract and bake it..........It comes out kind of like a low carb cheese cake. (however I can only eat 2 oz) I mean I take into consideration that the egg is in it so even though it probably isn't a whole 3 oz of protein for the little piece ............I journal it that way. (so that way too I am getting the feeling of a dessert even if it really isn't one and I will have that pie for almost a week if I cut it into portions.) I am allowed 1/2 cup of sf jello but after a while that gets boring.

I have a few other "made up recipes " that I do run it by my nutritionist before I experiment and if she gives me the ok then I will use them.

[soontobesexy'ntx]

Diane
please share the recipes !!!

[ddailey320]

I whip together lowfat cottage cheese, protein powder and 1 oz strawberries (although I'm sure a sf syrup would work great!) in my Magic Bullet for a protein "treat"

I'll have to try your "cheesecake" recipe. I wonder if you could substitute egg beaters for the egg?? definitely worth a try

The other mock danish is good too- 1/2C eggbeaters, 1 T ff cream cheese, splash of vanilla and lemon and packet of spenda. Nuke for 1-2 minutes (I like it still a little moist to avoid a real eggy taste). Anything to try to get my proteins in!

[micatee]

Beef Brisket recipe that even tastes good COLD!

Plain beef brisket

(not corned beef kind... PLAIN) leave the little bit of fat on while cooking but cut it off before you eat)


12 oz can of RC Diet Cola


Pour the RC over the Brisket and put it in crock pot on low. (Of course the time it takes to cook depends on how big the brisket is) No need for any other spices it comes out TENDER and delicious!)

Had 5 oz of brisket and 3 oz of cooked aspargus for dinner Saturday nite! IT WAS GREAT!

[micatee]

I am allowed 10 radishes for a veggie so I did this


Cut in half 10 small radishes and BOIL until soft.

Spray frying pan with I can't believe it is butter and saute 1/4 of a small onion...........then add the radishes! THEY were GREAT!.Not bitter ............tasted like potatoes!

[soontobesexy'ntx]

not ready for sweets (control issues)
but try this one
8oz cream cheese
8oz sour cream
vanilla
splenda or other art.sugar
blend togther and chill
no-bake cheese cake

[micatee]

Meatloaf


1 pound of very lean ground beef
1/2 pound ground pork
1/2 diced green pepper
1/2 diced onion
1/2 cup 2% shredded colby cheese
1 or 2 eggs (depends on how moist you like it)
salt/pepper to taste
1/4 cup of low carb ketchup


Mix all together and bake at 370 for about an hour or until done.

Note: I make this for supper ........I will eat maybe a slice of 4-5 oz with maybe a salad of 3 1/2 oz plain lettuce with Walden Farm low no cal dressing. Luckily everything I have been making Hubby will eat so I am not making 2 different meals.

[micatee]

Originally Posted by soontobesexy'ntx

not ready for sweets (control issues)
but try this one
8oz cream cheese
8oz sour cream
vanilla
splenda or other art.sugar
blend togther and chill
no-bake cheese cake

The only dairy I am allowed on this is 2 oz of cottage cheese or 2 oz of low fat cheese................NO OTHER DAIRY!

[soontobesexy'ntx]

i cant do cottage cheese
it looks like curdled milk

[northernstar]

I am checking in.

I am also following Lyle MacDonald's Rapid Fat Loss handbook. I started yesterday and boy, am I ever feeling it today. I felt very sick last night but am getting through today.

I am aiming for 150g protein and not a whole lot else, just green veggies and a bit of yogurt. I know Lyle doesn't recommend yogurt in the book but its the only dairy that I like and for 40 calories, I'll make the exception.

Calories will be about 700.

I am starting today at 272 and will measure myself tomorrow morning. I'm a size 24 and am really just hoping I can knock off as much weight as possible in the next year. I am getting married next October.

I have always struggled with diets. It starts with me looking for the most "legal" thing to eat, then it's a downward spiral until any weight I've lost comes back. I have never lost a significant amount of weight (never more than 15 lbs) so I'm not even much of a yo-yo dieter. I am hoping the PSMF will be the answer for me: results to keep me motivated, and food choices restricted enough so that I'm not always looking for that "legal treat" trap.

Also looking forward to free meals! I will aim for 1 a week.

[northernstar]

Originally Posted by soontobesexy'ntx

i cant do cottage cheese
it looks like curdled milk

I don't do cottage cheese either!

[micatee]

I have found a whipped cottage cheese and it is only 1% MILK FAT...almost looks like ricotta! (wish it tasted like it!)

[soontobesexy'ntx]

going grocery shopping after work
heres my list (am I forgetting anything)
TP
soy sauce LS
Woostershire sauce
bullion cubes
ground chix
" beef
"pork
any LF meats on sale
dish soap
eggs
cheese slices (1 slice =1oz)
pork skins
salsa
Guacamole
crystal light
I have plenty of splenda

[micatee]

Northernstar,

I wanted a lapband but because I had reflux surgery a few years back I wasn't a candidate. Now the bariatric doctor said I was a candidate for other gastric bypass surgeries but I really didn't want to go that route. So she sent me to a nutritionist and I have been on the PSMF. I am glad that I decided to give it a try because it really works. It's not easy (especially since I have no free days) but when I see that scale go down 1/2 lb a day I am estatic!

[northernstar]

Thanks for the encouragement, Diane.

I need to think about making dinner but I realllyyyyyy don't feel like eating. Still feeling a bit nauseated.