PSMF
Replies
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I had to look up - in before the lock as still didn't know what it means. But do now.0
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So i have about 92 pounds of lean body mass, so I would have 180 grams of protein per day yes then? Wow about 700 calories
You said you're a category 3... you'd consume 92g of protein. 368 calories...
you're already messing up on your calculations, and you haven't even started.i doubt this is your LBM, but it might be.
That was another poster, the OP is 122 pounds and category 1
Completely agree with PU's first post in this thread. Make sure you understand things0 -
With the RFL e-book also got a home exercise programme. I have a set of dumb-bells that have 4 plates. With all four plates the dumb-bell is 5kg or 11lbs - would that be heavy enough? I go back to the gym in May.If you are trying to lose that amount of body fat in a short amount of time then go for it. Read RFL by Lyle McDonald and follow it EXACTLY how he says. Make sure to lift heavy weights, and everything. It is tough to do, but is called Rapid Fat Loss for a reason. I did it before a vacation and dropped weight very fast.
I was reading this yesterday. Bought it a while back but never did it.
Like mentioned a few times above, it is mentally very difficult. Eating only protein can make you pretty unsatisfied, unhappy, grumpy etc.
If done correctly it works great, but I wouldn't recommend it for everyone
I would be a category 3 and tempted to do it from Monday.
Do you have access to weights? I thought your recent post said you didn't. I honestly would hold off on doing it until you can strength train so you spare more LBM :]
I would wait until May and do compound heavy lifts. Deads, squats, press, and other lifts. Thing Starting Strength/Strong Lifts type program. Don't want to lose muscle!0 -
So i have about 92 pounds of lean body mass, so I would have 180 grams of protein per day yes then? Wow about 700 calories
You said you're a category 3... you'd consume 92g of protein. 368 calories...
you're already messing up on your calculations, and you haven't even started.i doubt this is your LBM, but it might be.
I'm the one who is category 3 not the OP.0 -
Pretty much this.I don't like talking about it much, but this is what I have been doing lately. I highly don't recommend it unless you really know what you're doing. The reason you're doing the things you're doing.
I have seen people mess it up time and time again. Destroying muscle tissue, losing hair, developing eating disorders. Like right now I just didn't want to eat the rest of my calories, if I didn't i would have netted 1,000, but i am not that dumb.
The I already mentioned the consequences above. I don't recommend doing this program if you have been dieting for a while already. This will just lead to greater suppression of hormones.
It's a very tough program, and as I said I seen the negative consequences many times. I know about 10 people who tried it, 4 have done it correctly and been successful. That's a 60% failure rate. As I think of it, these people are now "stuck" in a plateau.
Unless you understand about your LBM, your proper macro nutrient ratios, how to do ketosis, the importance of what is recommended, sodium, multivitamins, fishoil... and if you can stick with it. then give it a try. If you're not 100% in any of these areas, don't waste your time. there is also no cardio on this program either.
You also have to be a pretty high bodyfat level. IMHO
I am at the top of category 1 at 24% body fat. is this too low?
I was not planning on starting until I finished the book and had a full understanding, which is why I posted this topic. Thank you so much for all the replies! I do understand that I will do no cardio, will be following Strong Lifts, understand my macronutrient numbers, multi/fish oil, and such. If there are a few things I am fuzzy on can I ask on the board or a group of some sort? I am very interested to get as hot as I can by my big day0 -
So i have about 92 pounds of lean body mass, so I would have 180 grams of protein per day yes then? Wow about 700 calories
You said you're a category 3... you'd consume 92g of protein. 368 calories...
you're already messing up on your calculations, and you haven't even started.i doubt this is your LBM, but it might be.
okay upon review, this is a category 2... you still messed up on your calculations....
category 2 is 1.5g of protein per LBM which would be 138g, not 180g.
which brings you in at 552 calories.
I just looked at the e book again and it does say that I am barely in the category 1 as a female. 25%-34% is category 20 -
With the RFL e-book also got a home exercise programme. I have a set of dumb-bells that have 4 plates. With all four plates the dumb-bell is 5kg or 11lbs - would that be heavy enough? I go back to the gym in May.If you are trying to lose that amount of body fat in a short amount of time then go for it. Read RFL by Lyle McDonald and follow it EXACTLY how he says. Make sure to lift heavy weights, and everything. It is tough to do, but is called Rapid Fat Loss for a reason. I did it before a vacation and dropped weight very fast.
I was reading this yesterday. Bought it a while back but never did it.
Like mentioned a few times above, it is mentally very difficult. Eating only protein can make you pretty unsatisfied, unhappy, grumpy etc.
If done correctly it works great, but I wouldn't recommend it for everyone
I would be a category 3 and tempted to do it from Monday.
Do you have access to weights? I thought your recent post said you didn't. I honestly would hold off on doing it until you can strength train so you spare more LBM :]
If you don't know, don't do it.
Well it's heavy for me. I think I could do it.0 -
With the RFL e-book also got a home exercise programme. I have a set of dumb-bells that have 4 plates. With all four plates the dumb-bell is 5kg or 11lbs - would that be heavy enough? I go back to the gym in May.If you are trying to lose that amount of body fat in a short amount of time then go for it. Read RFL by Lyle McDonald and follow it EXACTLY how he says. Make sure to lift heavy weights, and everything. It is tough to do, but is called Rapid Fat Loss for a reason. I did it before a vacation and dropped weight very fast.
I was reading this yesterday. Bought it a while back but never did it.
Like mentioned a few times above, it is mentally very difficult. Eating only protein can make you pretty unsatisfied, unhappy, grumpy etc.
If done correctly it works great, but I wouldn't recommend it for everyone
I would be a category 3 and tempted to do it from Monday.
Do you have access to weights? I thought your recent post said you didn't. I honestly would hold off on doing it until you can strength train so you spare more LBM :]
I would wait until May and do compound heavy lifts. Deads, squats, press, and other lifts. Thing Starting Strength/Strong Lifts type program. Don't want to lose muscle!
Thanks, I will think about it and decide by Monday. I do have very high body fat so easier for me then someone with lower fat level.
OP, sorry for hijacking your thread.0 -
Yeah the group wasn't working out. We could start a new one with invite only. A lot of people like to do the diet without understanding, then mess up. The diet isn't complex, hard to understand, and pretty tough to mess up. But still happens xD0
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With the RFL e-book also got a home exercise programme. I have a set of dumb-bells that have 4 plates. With all four plates the dumb-bell is 5kg or 11lbs - would that be heavy enough? I go back to the gym in May.If you are trying to lose that amount of body fat in a short amount of time then go for it. Read RFL by Lyle McDonald and follow it EXACTLY how he says. Make sure to lift heavy weights, and everything. It is tough to do, but is called Rapid Fat Loss for a reason. I did it before a vacation and dropped weight very fast.
I was reading this yesterday. Bought it a while back but never did it.
Like mentioned a few times above, it is mentally very difficult. Eating only protein can make you pretty unsatisfied, unhappy, grumpy etc.
If done correctly it works great, but I wouldn't recommend it for everyone
I would be a category 3 and tempted to do it from Monday.
Do you have access to weights? I thought your recent post said you didn't. I honestly would hold off on doing it until you can strength train so you spare more LBM :]
I would wait until May and do compound heavy lifts. Deads, squats, press, and other lifts. Thing Starting Strength/Strong Lifts type program. Don't want to lose muscle!
Thanks, I will think about it and decide by Monday. I do have very high body fat so easier for me then someone with lower fat level.
OP, sorry for hijacking your thread.
I think category 3 is 6-12 weeks.
2 = 6 weeks
1 = 11-12 days i believe
I highly recommend experience in IF(Intermittent fasting). I believe a person should have atleast 6 months in this, before attempting this program.
Experienced in IF. cat 3 is 6-12 weeks. Will re-read the book.0 -
I am at the top of category 1 at 24% body fat. is this too low?
I was not planning on starting until I finished the book and had a full understanding, which is why I posted this topic. Thank you so much for all the replies! I do understand that I will do no cardio, will be following Strong Lifts, understand my macronutrient numbers, multi/fish oil, and such. If there are a few things I am fuzzy on can I ask on the board or a group of some sort? I am very interested to get as hot as I can by my big day
Read the book, then read it again.
If you still have questions, go to Lyle's board:
http://forums.lylemcdonald.com/index.php
He may be an *kitten*-hole, but you'll get much better information than you will here.
I don't agree with the poster that said it was only appropriate if your bodyfat is high. Just follow the plan that's laid out for your category.0 -
Easiest way to do this is with all Egg Whites. Egg whites easily fill you up and they are the best calorie to protein ratio.0
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Yeah the group wasn't working out. We could start a new one with invite only. A lot of people like to do the diet without understanding, then mess up. The diet isn't complex, hard to understand, and pretty tough to mess up. But still happens xD
haha our group was invite only, yet they still messed up. It's the body that controls it, if you get hungry, start binging, the psychological effects is what the killer is.
"the more the better,"
"i have been doing good going i can binge today" (this turns in to weeks)
"i am hungry"(finding justifications) etc...
Sometimes when I am too hungry before i eat, i just go to bed. ha
Ah I guess I didn't notice that! xD
If I got hungry I would clean or study. I was very productive xD0 -
highly recommend experience in IF(Intermittent fasting). I believe a person should have atleast 6 months in this, before attempting this program.
I disagree.
This isn't to say that IF can't work well with RFL (it can, and does for many). But if you're the type that gets ravenously hungry if you skip breakfast, then IF is the worst thing you can do.0 -
Easiest way to do this is with all Egg Whites. Egg whites easily fill you up and they are the best calorie to protein ratio.
Another case of YMMV. I could never eat enough egg whites to feel even remotely satisfied.
For me, it was chicken breasts and broccoli by the pound.0 -
This would get me slaughtered by the community here, but the people posting on here know quite a bit I would say.
If you are into supplements I would highly recommend the EC stack while doing RFL that Lyle suggests in the book. Helped me a lot with cravings. Without it i would have trouble with my willpower I think0 -
Easiest way to do this is with all Egg Whites. Egg whites easily fill you up and they are the best calorie to protein ratio.
Another case of YMMV. I could never eat enough egg whites to feel even remotely satisfied.
For me, it was chicken breasts and broccoli by the pound.
I agree here ^^ Shrimp, tuna, and spinach for me xD0 -
This would get me slaughtered by the community here, but the people posting on here know quite a bit I would say.
If you are into supplements I would highly recommend the EC stack while doing RFL that Lyle suggests in the book. Helped me a lot with cravings. Without it i would have trouble with my willpower I think
EC is recommend in the program, I just can't take stimulants, so I don't do EC.
Yeap I read the EC section a few times and decided too. I know some are hesitant, but if it wasn't for the EC i would have struggled quite a bit I think0 -
fitness social: why do you say not appropriate for lean people?
I have had a lot of difficulty find any results for category 1 people though.
If there's a group, can someone send me an invite. GP79's trying it too (so no more cheesecake food porn :laugh: )0 -
No group anymore
I think i'll start up a new one heh
I am going to do it again when I come back from spring break and can lift I think0 -
highly recommend experience in IF(Intermittent fasting). I believe a person should have atleast 6 months in this, before attempting this program.
I disagree.
This isn't to say that IF can't work well with RFL (it can, and does for many). But if you're the type that gets ravenously hungry if you skip breakfast, then IF is the worst thing you can do.
I am talking about appetite control. Controlling what you eat, and when you eat. If you can control hunger for the most part, i believe you'd be most successful. There are people who can do this program with multiple feedings a day, i won't deny that. If they have no experience in hunger control, it's easier to mess up on a program like this.
No argument there.
The 6 meal/day crowd will have a much tougher time adapting than the IF (or 2-3 meal/day) people.0 -
This would get me slaughtered by the community here, but the people posting on here know quite a bit I would say.
If you are into supplements I would highly recommend the EC stack while doing RFL that Lyle suggests in the book. Helped me a lot with cravings. Without it i would have trouble with my willpower I think
EC is recommend in the program, I just can't take stimulants, so I don't do EC.
Yeap I read the EC section a few times and decided too. I know some are hesitant, but if it wasn't for the EC i would have struggled quite a bit I think
Yep.
As long as you don't get stupid and decide "more is better", it's great. Start conservatively (1/2 dose or less) to see how you respond.0 -
Can I have an invite too?
I have a question about the sodium. That is one thing I am a bit fuzzy on. I know increased sodium is a good thing, but how much did you guys get? And what exactly is its exact purpose? To help prevent dehydration due to the lack of carbs? I have also read that salt may help spare lean mass but was just wondering.0 -
Can I have an invite too?
I have a question about the sodium. That is one thing I am a bit fuzzy on. I know increased sodium is a good thing, but how much did you guys get? And what exactly is its exact purpose? To help prevent dehydration due to the lack of carbs? I have also read that salt may help spare lean mass but was just wondering.
Lack of carbs (and food in general) can make you sodium and potassium deficient.
Get some of this:
and season your food with it.0 -
Oh I just wanted to be included in discussion since I am sure not everyone will be responding in here for long. I understand though0
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Can I have an invite too?
I have a question about the sodium. That is one thing I am a bit fuzzy on. I know increased sodium is a good thing, but how much did you guys get? And what exactly is its exact purpose? To help prevent dehydration due to the lack of carbs? I have also read that salt may help spare lean mass but was just wondering.
Lack of carbs (and food in general) can make you sodium and potassium deficient.
Get some of this:
and season your food with it.
Are you being sarcastic?
Not in the least.
Lyle actually recommends it. The potassium content is much higher than you will get from a pill, for a fraction of the price. I'm pretty sure it's in the book (if not, I've seen him recommend it several times on his forums).0 -
Would you suggest to me then, the 11-12 days on the psmf, then refeed, then break, then back to calorie counting normally... do you guys think I could drop 6% body fat before june? Maybe even may so I don't have to stress about weight up until my wedding day? Currently at 24%0
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Can I have an invite too?
I have a question about the sodium. That is one thing I am a bit fuzzy on. I know increased sodium is a good thing, but how much did you guys get? And what exactly is its exact purpose? To help prevent dehydration due to the lack of carbs? I have also read that salt may help spare lean mass but was just wondering.
Lack of carbs (and food in general) can make you sodium and potassium deficient.
Get some of this:
and season your food with it.
Are you being sarcastic?
Not in the least.
Lyle actually recommends it. The potassium content is much higher than you will get from a pill, for a fraction of the price. I'm pretty sure it's in the book (if not, I've seen him recommend it several times on his forums).
I ask because, you don't think full sodium salt would be better?
Nope.
Low sodium isn't the only issue. Low potassium is, as well. Lite salt is 50/50 --- you can hit your dietary needs with about 1/3 tsp per day.
http://forums.lylemcdonald.com//showthread.php?t=13260 -
Perfect weight already!!
just tone up if u think u gotta 0 -
It was just my personal opinion. I have always considered PSMF a crash diet. If you're lean, you don't need to do such drastic things. I believe Lyle even mentioned something like that.fitness social: why do you say not appropriate for lean people?
I have had a lot of difficulty find any results for category 1 people though.
If there's a group, can someone send me an invite. GP79's trying it too (so no more cheesecake food porn :laugh: )
I could be wrong.0
This discussion has been closed.
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