Post: #1

There's been some recent discussion on this, yet not much info on effectiveness or raw numbers. Im 100% committed to doing this, and frankly am a bit excited. I plan on doing a feeler of 4-5 days and one 24 hr refeed after the 1st day of 2013. I plan to run two cycles of 12 days. Lyle McDonald, a popular proponent of the diet recommends relatively lean individuals (14-15%) like me, to do 12 days followed by a refeed. I have a good friends engagement part jan 18-19' which will be my midpoint refeed. So Jan 6-17 and 20-31 will be the days.

Im down from the mid-190s to ~174 via intermittent fasting and have been forever waiting to get lean enough to be happy with my pool body and ready to eat a surplus and weightlift. Ive been at low-mid 170s forever and am sick of it. Im 6'0".

1.2-1.5x my ideal mass in kgs works out to a convienent 100g of very lean protein a day, or 1lb of shrimp, fish, chicken, or ham steak per day. Veggies will be green and fibrous, brocolli, brussel sprouts, cabbage etc. 6 pills of fish oil and a multivitamin. Im also contemplating the use of EC stack.

I'm posting in this forum for a) empirical education of other members b) possible support c) a public means of charting progress and d) additional motivation to start/continue.

It is also recommend to "eat regular" a few weeks which coincides well with the Holiday season.

I will start updates, either posts or edits if allowed, once I begin.

Post: #2

What is this, can you give us a little background?

Can you give us a link?

What is it supposed to do?

Also, while you are at it, can you give us a 6 month South Beach update? /thread-13761.html

You posted a grip of thread asking questions before you moved, and since you moved, nothing.

Thanks.

Post: #3

As stated its esstentially a fast, dubbed by Lyle himself to be a "safe crash diet". When fasting completely the body draws on protein stores a bit, while using fat as the main fuel. The modest amount of protein is to give your body the protein it needs (I believe it is the brain and blood cells that need some protein). Veggies, fish oil, and multi are to provide the body with nutrition. Book is called Rapid Fat Loss Handbook but googling PSMF anywhere will give you a rundown. The basics are highlighted in my post. It was originally used for obese people but now is popular amomg bodybuilders to get lean. I believe MikeCF recommended it also on another post.

Sobe post updated.

Post: #4

I've done it, the main issue is that it's pretty hard to get a good workout in when your body is stuck burning fat. Although the last couple of weeks I've been drinking a pint of skim milk mixed with a scoop of whey powder (30g protein, 25g sugar) prior to lifting and that seems help quite a bit.

Post: #5

Did this for 2 weeks with a friend. Solid stuff. Worked very well. Didn't feel bad. Didn't get too hungry.

I reccommend.

Post: #6

PSMF is extremely effective for fat loss and great for keeping muscle with combined with 3x / week lifting.

I target 2x my lean body mass in protein and track hitting that macro in a google doc. I also pop fish oil like candy. I juice but keep it green, as well as eat a ton of broccoli and other cruciferous greens.

Pop quiz, how full will you be if you eat 300+ grams of protein as chicken every day, not to mention broccoli along with it? Very full. You don't get hungry on this diet, you just get cravings for carbs/shitty food. I can lose about 5-6 pounds of fat every 12 day cycle if I'm strict.

I combine this with IF, so effectively I eat between 12 and 8 or so.

Technically you're not supposed to booze on this but I slam the vodka sodas anyway. Hasn't stopped my losses.

I also "cheat" and drink almond milk with casein. I appreciate the manosphere convincing me to hop on the casein bandwagon. I drink 100+ grams of protein a day from casein in almond milk. Gets the job done.

PSMF is legit. Lyle MD is a very smart guy.

Post: #7

Day 1. 177.5 lbs, 34" waist

Ill probably only update weekly or biweekly to not overflood the thread.

My plan is to go to the grocery every 3 days and keep it super simple: 3lbs of lean meat (chicken, shellfish, fish, ham steak) and 3-5lbs of low carb vegetables (broccoli, cabbage, cauliflower), which will work out to about 800 cals per day for 3 days. Ive got a four day "trial period" with a quick refeed Saturday before two back-to-back 12 day blocks with a two day refeed in between.

Some previous comments are taking in more calories and protein than ive been recommended. Most sources call for 1.2-1.5g of protein per KILOGRAM of ideal weight, which works out to only 100g of protein for me. After bulking a few months, if I choose to run it again Ill likely have more lean mass to save and will take in more protein.

Lastly finding the ephedrine for the EC stack wasa pain in the ass. The FDA is a joke (just look at the food pyramid). The only way to get pure epedrine is to buy from Canada. Here is the easy way (at least for FL). They sell Primatene tabs OTC but you have to go to the pharmacy so they can regulate how much you buy. Just pop two of those with 200mg of caffeine and you're set.

My Jan 31st guess is 160lbs and 31.5" waist (some if that being water). Wish me luck, shit is gonna suck.

Post: #8

(01-01-2013 10:18 PM)_DC_ Wrote:  Day 1. 177.5 lbs, 34" waist

Ill probably only update weekly or biweekly to not overflood the thread.

My plan is to go to the grocery every 3 days and keep it super simple: 3lbs of lean meat (chicken, shellfish, fish, ham steak) and 3-5lbs of low carb vegetables (broccoli, cabbage, cauliflower), which will work out to about 800 cals per day for 3 days. Ive got a four day "trial period" with a quick refeed Saturday before two back-to-back 12 day blocks with a two day refeed in between.

Some previous comments are taking in more calories and protein than ive been recommended. Most sources call for 1.2-1.5g of protein per KILOGRAM of ideal weight, which works out to only 100g of protein for me. After bulking a few months, if I choose to run it again Ill likely have more lean mass to save and will take in more protein.

Lastly finding the ephedrine for the EC stack wasa pain in the ass. The FDA is a joke (just look at the food pyramid). The only way to get pure epedrine is to buy from Canada. Here is the easy way (at least for FL). They sell Primatene tabs OTC but you have to go to the pharmacy so they can regulate how much you buy. Just pop two of those with 200mg of caffeine and you're set.

My Jan 31st guess is 160lbs and 31.5" waist (some if that being water). Wish me luck, shit is gonna suck.

Highest amount of protein is for weight trainers in category 1 (sub 15% body fat). They are to eat 2x grams of protein per pound of LBM. That number decreases the higher your body fat percentage is and if you're not weight lifting (if you're aerobic training or inactive). But given that it's silly to do this and not weight train (in order to keep your muscle), most people will be weight training and thus their grams of protein will be determined just be their initial body fat % (categories 1, 2 or 3).

Good luck.

Post: #9

Im fringe category one but inactive. Ive never lifted consistantly for over 3 months but the last time I did my gains were impressive. I really expect and hope to explode out of the gate when I take in a calorie surplus and start starting strength again.

Unfortunately I dont have a ton of muscle to preserve.

Post: #10

EC will help a lot here I would guess?

Post: #11

I am bulking til April or may then may do just the one 12 day cycles to bust 3-5 pounds of fat and kick start my cut

Post: #12

Ill post an update on morning of Jan 18th after my first 12-day stint.

Post: #13

(01-08-2013 08:15 PM)Jbk Wrote:  I am bulking til April or may then may do just the one 12 day cycles to bust 3-5 pounds of fat and kick start my cut

This seems like a great way to cut fast after bulking. After 2-3 months of clean bulking, burning off 3-5 lbs of fat is prob all you really need.