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.