Week 1 Of PSMF Diet - Rapid Fat Loss Handbook Complete

Week 1 is officially over! It has gone good and I didn't feel that carb crash like I usually do.

Results for week 1:

Lost 10.5 pounds. Now I am at 264.5 (fluctuates from 263 -265)

Yes, Yes, I know. It is mostly water weight. But some of it is fat loss. Lets hope next week it goes just as good - not pounds lost because that would be impossible.  Shooting for about 4 pounds of fat loss.

I am lifting weights - I'm doing GVT (german volume training) 10x10. Started the first day with 5x10 so I did 5 sets of 10 reps and I worked out my whole body. Did dumbbell bench, leg extensions and curls, hammer curls, tricep extensions, lat pulldowns , rows, lateral flyes.

I am also swimming 2-3 times per week for about 1-1.5 hours. I go to the pool with the kids. We play with these rings that you toss in and they sink. It is great exercise.



So I plan to do this for another 7 weeks then evaluate where I am and what I can do next. I want to get down to 225 maybe even 215 and then bulk up to either 225 or 235 depending on where I finish. Then I will want to do either another round of psmf RFL(rapid fat loss handbook) or do UD 2.0 (Ultimate Diet 2.0).

I will start ostarine tomorrow Monday the 12th of August, 2013 I will start it at 25mg per day for 6-8 week. I will then start a epi or halo cycle for 5-6 weeks (depending on how I look and feel - I might even wait a little while more before doing this) then pct for 4 weeks with ostarine at 12.5mg per day.

Will see you guys next week with another update.

PSMF - Take 2

I know, I know! I should have been finished with my psmf diet and have been at my goal weight. But, shit happens - life sometimes get in the way. I know that is not an excuse. I should have completed this but I didn't.

Now to a fresh new start.

Day 1 of my psmf - RFL diet was Monday August 5th, 2013

Day 1 weigh in = 275 DAMN!!!

Am still a Category 3 and will be taking in about 180 grams of protein per day.

Will be taking same supplements as well as will add in ostarine (a SARM - which should help me maintain some lean body mass) next week and do that for 8 weeks at 25 mg per day.

Lets see how this round goes.

Goal is still 225.

Will be doing weight training 3 times per week following the 10x10 GVT (German volume training) protocol.

I will do this for 8-12 weeks, then see where I am at and the assess and either continue after a 2 week break or change it up to a CKD or a 40/30/30 diet.

Will update you next week and will weigh in also.

Please feel free to ask me any questions. Just leave a comment and I will get to it.

Thank you.

Week 1 Weigh In - Lose Weight Fast

Well I am officially done with week 1 of my 8 week psmf diet. I started the diet at 265.5 pounds on March, 4th and weighed in at 252.5 pounds on Monday morning March, 11th.

I lost 13 pounds in 7 days!! Now I know most of it is water weight due to no carbs but hey it feels good to just look at the scale and see that much of a loss. This is very fast weight loss!!

This past week I did do 2 full body workouts on Monday and Tuesday plus a all body weight workout on Friday - i.e. push ups, sit ups, body squats, burpees, negative pull ups (still cant do a regular pull up - working on it and that is one of my goals!!!) and so on.

My workouts go as follow:

30 seconds of lifting followed by 30 seconds of some type of cardio i.e burpees, jumping jacks, sprints, knee ups, high knees or any other type of cardio.  This is intense!! And you will sweat!! I sweat sooooo much doing this.

I do 1-2 exercises per body part:

Biceps: Hammer curls or alternating dumbbell curl
Triceps: Skullcrushers or lying tricep extensions
Shoulders: Military press or bent over deltoid raises
Back: Bent over rows or pullups
Chest: Bench press or pushups
Legs: Squats or leg presses
Abs: Pike with TRX or air bike
Forearms: Dumbbell wrist curls
Calves: Dumbbell calf raises
Traps: Shoulder shrugs
Glutes: Barbell hip thrusts


My goal for this coming up week for weight loss will be 2.5 to 3 pounds of pure fat!  Lets see how it goes!




If you guys have any questions please feel free to leave them below as a comment and I will reply to them as soon as I can.

PSMF Diet - Lose Weight Fast - My Goal To 225 Lbs

This is the start of my psmf diet. I will be doing this diet until I get to about 220-225 pound, I am 265.5 pounds as of this morning. I will only eat chicken breast and fat free cheeses along with mixed greens and a vinegar based dressing. I plan on sticking this out for 8 weeks. I will then assess my goals and go from there.

 Supplements I will be taking:

 Flax and Fish Oil - 6 grams a day (at least)
 Magnesium
 Potassium
 Calcium
Daily multi vitamin

I will drink at least a gallon of water per day

Workouts:

 At home workouts for now with my dumb bells and ploy metric exercises. I will do 3 full body workouts per week with only 2 sets per body parts plus I will walk every non workout day for 60 minutes a day.

I will also try to incorporate IF (intermittent fasting) into my diet. That way I can eat bigger meals once or twice per day instead of 5 small meals.

Starting weight: 265.5
Goal weight: 225 then do a recomp diet following ckd protocol.

Day 1 is today!!!!