I've had a lifequake early this August and been consistently going to the gym 6x a week lifting weights and also been controlling my calories intake to 1500 calories with 200g of protein, so I am closing to 3 months now in 2 to 3 weeks time. I don't really check my bodyweight because I get slightly compulsive but last I checked was 2023 and it was 160kg, however I do feel different now and my pants are slightly looser and I had to tighten some up. Then there was a thread that appeared and I got interested and I've recently learned about PSMF from this person here.

Is it possible for me to just consume my 200g protein without much carbohydrates and fats to gain pure lean mass of muscles whilst losing significant amount of fats? My current routine is 2x whey protein with 2x creatine before workout, 2x whey protein after workout, 2x eggs with 4x pieces of chicken breasts and another 2x whey protein as lunch/snack. Then I try to feed whatever else to hit the 200g and 1500 calories. I have had my pleasure of trying out long-form of water fasting (28 days longest) ages ago however as I have ventured into going to the gym and made quite a few gains, I am slightly scared of doing PSMF because I figured it'd be the same as water-fasting where it actually made my whole strength weaker with muscle loss. If doing PSMF helps me with my body recomposition journey, what else do I really need to know? Are there things that I really have to look out for?

Hi everyone! I started my PSMF run on the 1st of October with just one reefed on the 14th day. SW: 98 kg (215 lbs) ~ 28% bf CW: 93 kg (205 lbs) Calories: 1200 Macros: 205 g protein, 30 g fat, 15 g carbs Meals: Breakfast: 1 egg + egg whites scrambled with chicken ham, cherry tomatoes, and a protein shake Lunch: 250g chicken breast, 1 egg + egg whites scrambled with cherry tomatoes Dinner: same as lunch Supplements: fish oil, magnesium, creatine

Exercise: Weight lifting 3x a week LISS about 10 miles walk every day

My goal is to hit 80 kg (176lb) around 12-14% bf% before taking a maintenance break. Any recommendations or suggestions greatly appreciated!

I am 260 pounds at 5 feet 7 inches tall. I am obese. Probably close to 40 percent bodyfat. Can I do psmf until I'm lean like 15 percent bodyfat? Also, what about rabbit starvation? Can I just eat chicken and broccoli only for the entire weight loss?

Hey everyone

I have a big event coming up in 14 days and have been playing with the idea of doing PSMF for awhile now. I have some time off work coming up so will be able to really focus on doing a 2 week run of PSMF. I want to make this post so I can share my results and also be held accountable.

Stats: * Category 2 female * SW 180.. ~32% BF (estimate) * Aiming for 167g protein, 20g carbs, and 15g fat per day * Calories per day: ~809 * Food will consist of pre-cooked chicken breast with hot sauce (sauce is 0 calorie, 0 fat), egg whites, 2x protein shakes, and broccoli. I want to get more creative but my job has me on the road with no access to stoves/ovens * Will be in the gym 4x per week. One hour resistance training and 45 minutes on the treadmill walking with an incline. I'd like to go 7 days a week but the book discourages this. * On non-gym days, 15,000-20,000 steps outside walking * 1 hour of stretching every day (my posture is terrible right now)

I'll post some before photos and some measurements later as an edit to this post. If anyone has any tips, words of encouragement, or wants to share how their experience was, by all means :)

I have been drinking water only since February 7th of this year. It is a habit now that I don't even think about. I just drink 3 liters per day and never even think of drinking anything else. Prior to this I was drinking diet coke and diet mountain dew every day.

My problem is I am obese. I am 260 pounds at 5 feet 7 inches tall. I need to start a diet but I keep telling myself I'll start tomorrow and eventually I tomorrow myself in the next week or month without ever even starting.

I saw a doctor about a month ago and he told me based off of my knee pains and blood markers that I need to start a very low calorie diet asap and stay on it until I am slim. He said to eat well under 1000 calories per day but as much protein and vegetables as I can within that amount of calories. He wants me to check in monthly for blood work and electrolytes and other stuff.

So how can I expand my discipline to diet? I am ready to go at this hard as the doctor is telling me to to save my health. From the looks of it my doctor basically recommended a PSMF.

Big fan of the Rapid Fat Loss Handbook here 🖐🏻 - I've read it multiple times and taken copious notes. I've used the strategy outlined in the book to great effect in my own efforts to control body composition over the past 2 years.

That said, a whole book is a little hard for a lot of people to digest or find time to read, so I thought I'd ask the group for their best attempt at condensing the entire book/strategy for rapid fat loss into a sentence or a paragraph.

If you HAD to explain it to a complete beginner in 30 seconds, what would you say? I can think of a few friends who would benefit from this information, but I have trouble explaining it to them in a way that doesn't sound like torture or insanity, so they don't want to try or don't think they can do it 🙃

https://imgur.com/a/AnQP9OD

Hello Everyone,

Just wanted to share my results from my PSMF cycle I ran this summer which lasted around 4 weeks. I was happy with the results, and am considering running another burst to get clear abs and down to 170-ish pounds. I do not have all the statistics, but feel free to ask any questions.

See my outline from my previous post below: —————————————————————————— Starting PSMF again.

Had a successful PSMFun earlier this year, but got in a car accident and due to inactivity, lifting/exercise restrictions, and general fatigue/laziness, my diet slipped and gained a lot of weight. Summer is the best time of year to cut for me (from Minnesota so it’s actually warm and can get lots of steps), so figured it’s time to get shredded-ish. Will try to log most of my stats from here on. I’m also going to try a heavily skewed - IF approach, and while not optimal for protein sparing, I believe it will be best for adherence. Yes, this will look crazy, and give me any advice (let me hear the “space out your meals” you’re probably correct). This plan will likely change once a few days pass, but based off lifestyle, I think it’s achievable. Cheers.

Stats and Goals

5'10” Start weight: 205lbs, Goal weight: 175-185lbs

Planned Routine

Track Food using MFP Lift 2x per week per body part, 2-4 days lifting a week 12-15k steps/day, as much as possible by the day Use TRT as provided by doc - 100mg/week Supplement with electrolyte drinks, drink caffeine in energy drink/coffee Psyllium husk for fiber, add low cal veggies for hunger/fiber as needed Daily multivitamin, fish oil Start low on calories, reverse out at end of diet

Meals-

Meal 1 (mid-day)- 1 scoop whey, 1/2 scoop casein shake 155 calories, 2 fat, 2 carb, 31 protein

Meal 2 (dinner)- 1 large container 0% fage unsweetened Greek yogurt, 1/2 carton (460g) liquid egg whites. 700 calories, 140 protein, 25 carb, 0 fat

Total: 850 calories, 171p, 27c, 2fat

Slightly higher carbs then recommended, but not concerned about it due to still being in a large deficit.

Do you get a whoosh after your period ends?

I found a post from a few years ago that talks about not losing daily during that time (which thankfully that seems to be the consensus vs. me doing something wrong), but it doesn't mention the aftermath.

I'm Cat 2, a week in. Started at 170, now at 163. But stuck there for 3 days (period started Saturday).

Any hope for a big drop?

https://i.postimg.cc/VsgyJhFk/20241005-103153.jpg

I'm going to see how I go with eating this every day, in 2 meals, for 2 weeks

The shrimp is the lowest calorie precooked protein source I could find in costco, and a pack of their cauliflower rice is about 140 cal so it's under 1200 a day (even with a dash of G Hughes to help make it more fun)

I'll report back in 2 weeks

I’ve read Lyle McDonald’s PSMF and I have created a plan to follow for the following 4-5 weeks. Reasoning is I’ll be going on a trip after the weeks and really want to look at least moderate (slacked off on my diet too much.

I’m in category 2 regarding to the booklet and just wanted to ask whether carb refeeds are necessary if I weight lift. I’ll be only looking to do the weight loss for the weeks, and to go back on maintenance after the trip.

Thanks

Currently I weigh 105kg and I need to be 80kg by December to enroll in air forces in my country.

Can I do it in 70 days? My BMI is 32 however I have a pear body distribution so I don’t look that fat

What should I do and what should I monitor and is it doable? Losing 25kg in 70 days?

I don't have any pics but I wanted to post. I'm pretty muscular but also have a lot of fat that I've gained after shoulder surgery. I started reading about this diet and IMO it's better than keto. I started at 237 lbs and Sunday will be the end of 3 weeks of me on it and I'm down to 222 lbs. I've basically ate the same thing for breakfast lunch and dinner and haven't been hungry or had much cravings.

Breakfast 6-7oz chicken breast with broccoli Lunch 6-7oz chicken breast with broccoli/green beans Dinner 8oz of turkey breast no sides. Snack 1 30g protein fairlife milk (120 calories, I think it's got 4c and 1-2g fats. Every 3 or 4 days I'll eat something small like 1 serving Greek yogurt mixed with sugar free jello, or Greek yogurt mixed with liquid stevia. I feel like this has helped me a ton with cravings and hasn't really stopped any progress.

This helps me stay around 180-200ish grams of protein with under 10g carbs and fats.

I plan on doing it for 6 weeks total.

I've been supplementing with fish oil, vitamins, etc. Overall I have more energy, not really hungry.

So in my mind this should work, but maybe I'm missing something. I was thinking today that I could simply munch on jerky all day and maintain a nice PSMF with little to no effort.

Get a little hungry? Pop a jerky-jerk.

Wife eating cookies? Pop a jerk-stick.

Get back from a run and want to decimate your pasta surplus? Down a handful of jerk-ends.

I've been keto in the past and was carnivore up until last month when my second kid was born. So I tend to eat really high protein and fat, but I need to super charge some weight loss.

So do we think my idea will work, is there any precedent?

EDIT:

I should add, I'll probably have steak cheat days. I'll be supplementing with calcium, electrolytes, and vitamin c, and collagen.

Hello everyone. I am a big foodie and i love trying out different foods and seasonal recipes.

Can this diet be used in order to let us have 1 cheat day per week? Or is 1 every other week better?

Keep in mind we're talking about someone who is on it to lose fat

My daily driver I know it's not totally psmf but it's been fat free cheese, chicken, taco bell sauce, all on a low carb tortilla. Definitely made this so much easier. 5'6 Male currently 143lb started 175lb probably have about 5 more lbs of fat to lose.

https://imgur.com/a/vtRdMnQ

Macros weren't perfect either, but I generally aimed for 50%+ protein as my calorie intake

Edit: short hair is 2 weeks later

I started PSMF 8/23. My rate of loss seems super slow and stalls a lot.

Activity: - no desk job. Just house activity - weight lifting 5-6 days per week - some strength gains - definitely getting more toned - cardio - walking 3mph, 3% or flat - initially I was walking 60 min daily. Weight stalled so I cut it back to a few times a week at 20-30 min.

Nutrition: - I weigh and track everything. - aim for -120-140 grams protein per day - carbs less than 30 per day - fat less than 30 per day - every 5 days or so 20 grams increase in carbs or fats for a day. Call it a cheat meal while staying below maintenance. - daily intake 700-900 on average.

44 - female, regular periods Chunky most of my life, with athletic capacity 5'3 (long torso, D cup & very broad shoulders, short limbs) SW: 174.4. CW: 163.8 GW: open.. guessing 130 but I gaslight myself into thinking I'm muscular so I'll end up heavier. I just want my bf % on the lower athletic side.

Been weight training on/off for past 5 years. I'm fairly strong and despite calorie deficit I am gaining strength. This is the first time I've been able to stick with tracking everything. I've officially been trying to lose since June at 1600 calories per day with zero weightloss over two months doing 1 hr fasted cardio in am and weight training in pm 5-6days per week. However I did lose inches, a lot on my arms and upper torso. So I guess I recomped a bit.

Currently, I have visible (when not-flexed) tricep, delt, pec and trap definition. When flexing side glute and hamstring tie-in definition emerging, but you can see quad/hammy definition unflexed.

While I have the center line creeping down my abs (not quite to my belly button), my torso is where the bulk of my fat is. I have a last little bit of bra fat and lower abdomen pudge.

Take that for what is as far as fat levels.

My weight loss feels slow. Some weeks 3lbs some none. My joints ache at times and when they do, I will have a cheat meal (keeping in with 1x per week, level 3).

Please give me feedback.

Height: 5'9

Age: 29

Starting Weight: 355 pounds

30 Day Checkpoint Weight: 324.9 pounds

30 Day Weight Loss: 30.1 pounds (30.1 pounds overall)

60 Day Checkpoint Weight: 302.8 pounds

Total Loss: 22.1 pounds (52.2 pounds overall)

Goal Weight: 215 Pounds

Goal Date: December 15th 2024 (not likely)

What I did correct:

• I hit 15k+ steps a day, averaging close to 17k
• Making progress in my PPL Lifts, with weight I can lift going up progressively.
• I did not have a single cheat meal or anything that can be considered 'bad' over 100 calories

What I did wrong:

• I stopped biking to work just out of pure laziness and being late to work. I plan on going back to this for day 60-90 to increase neat.
• I need to sleep maybe 1-2 hours more a day, reach 8 total.

Hey everyone! I’ve got a question that I’m hoping someone can help me resolve. Maybe even a couple or more questions.

I’m a 5”9’, 293 pound male who would LOVE to do PSMF and see it through until I hit my goal weight of 160 pounds. According to my BF% scale, I’m at about 148 pounds of LBM.

My biggest question is, how safe is this diet for my thyroid? Will adding “free meals” once or twice a week make this diet just the same as a normal 1000 calorie deficit for me? And since I’m so big, CAT 3, could I go without free meals?

I’m sure these questions are asked A LOT and I’m sorry if I’ve overlooked them in the subreddit. But I very much appreciate any reply.

Thank you all so very much. ☺️

Eating high protein is already super satiating. Not only that, the lack of fat and lack of high volume carbs makes everything very low in calorie density. It's pretty tough to think you could blindly eat enough calories to start storing fat, which is already controversial when it comes to proteins even being able store as fat to any significant degree.

This diet is already restrictive and difficult to adjust to and learn the kinds of acceptable foods as well as hitting the right macro targets. On keto, they reccomend eating ad libitum for your first two weeks until you become adapted. Restricting your calorie intake when you're already removing so many foods is a recipe for failure and could lead to a huge binge. I know this is supposed to be a "fast", but we're not here because of we're fast enthusiasts. We're trying to lose weight. Not restricting calories makes this a lot more sustainable and easier to stick to. Sure maybe, you could lose weight faster if you do restrict, but youre just making yourself likely to crash and burn at the speed you're going. But since this diet is satiating and low calorie density anyway you will likely be in a deficit. Give it a chance before taking other measures.

The reason I bring this up is because I think HP low fat, low carb could be a really effective diet, possibly beating even keto, and there isn't a subreddit that promotes this without the fasting gimmick. The low fat aspect means your body pretty much has to subsist off it's own supply to get it's requirements, although the 20-30g fat daily is still reccomend, especially when it comes to essential omega 3s and 6s. People claim the most difficult thing about this PSMF is the constant hunger, why put yourself through that when there's enough aspects of this diet that would already make it succesful for weight loss? After all, they say the best diet is the one you can stick to

Just wanted to share a recipe for an egg white omelette I’ve been making every day for anyone wanting a vegetarian dish that includes some veggies. I find it very satisfying amidst all the protein powders. I used O Organics brand from Safeway for everything but the salsa. The 1/4 c measurements for the veggies are generous, it’s really just a few florets of each. 

TOTALS:

107 calories

17 g protein

6 g carbs

0 g fat

3 Baby Bella Mushrooms, 1 oz

6 calorie

1 g protein

1 g carbs

0 g fat

1/4 c Broccoli, 2 oz

8 calories

0.5 g protein

1 g carbs

0 g fat

1/4 c Cauliflower, 2 oz

6 calories

0.5 g protein

1 g carbs

0 g fat

9 T Liquid Egg Whites, 4.5 oz 

75 calories

15 g protein

0 g carbs

0 g fat

1/4 cup Fresh Salsa, 2 oz (I used Casa Sanchez Medium Organica)

10 calories

0 g protein

4 g carbs

0 g fat

1/4 c Vegetable Broth, 2 oz 

2 calories

0 g protein

0 g carbs

0 g fat

Recipe:

Place nonstick skillet over medium heat, add broth. 

Cut broccoli and cauliflower into small pieces and add to pan with sliced mushrooms. 

Cover and simmer until veggies are 75% cooked. 

Beat egg whites until fluffy (optional). 

Drain off any excess broth. 

Pour egg whites over vegetables and cover until eggs are mostly cooked. 

Flip omelette and cook top side another minute or two, covered. 

Place on plate, add salt and top with salsa. 

Enjoy! 

What cuts of meat do y'all recomd. Having a hard time planning out my meal and hitting protein and staying under cal and keeping under my fat count. Pretty much anything other than seafood seems tough to do

Hi guys planning to go on an intense cut with PSMF. Only thing is I currently have high blood pressure and high cholesterol. Does PSMF raise both BP and cholesterol?

Last time I took ECA, I had very bad side effect with my chest