I have made it through day 16. I had 3 liters of water, 2 cans of chicken, 1 protein shake, 5 fish oil pills, and a multivitamin.

SW: 221.9 CW: 209.1 GW: 175 -12.8lbs

Made it through day 15 without hunger. I had 3 liters of water, 3 cans of chicken, 5 fish oil pills, and a multivitamin. Just going to keep on keeping on.

How long does it take for water rebound to clear out after you refeed? It's been 4 days and my weight is up from 237.5 to 254 so far and very watery. Anyhow just wondering how long it takes your weight to stabilise because I'm done refeeding now and want to see where I stand for my next steps. After the success I experienced going 264 to 237.5 in three weeks, I may come back and do two week protocols til I get lean.

I'm officially 40 percent of the way to my goal! I am feeling good. Today I had 3 liters of water, 3 cans of chicken, 6 psyllium husk pills, 5 fish oil pills, and a multivitamin. No hunger and I have to remind myself to eat sometimes. 3 weeks to go! Time to stay strong and push through!

I have just completed day 13. Feeling great and not hungry! I had 3 cans of chicken, 3 liters of water, 5 fish oil pills, 6 psyllium husk pills, and a multivitamin. After tomorrow I'll be 2 weeks in. I'm a few days out from the half way point. Looking forward to it.

Hi I’m on Day 2 and keep seeing people mention fish oil supplementation - I reeeeally don’t want to add another supplement to my rotation so Im wondering what the purpose of the supplement is and if tuna works instead?

Im currently eating egg white protein pancakes (literally protein powder, egg whites and psyllium husk air fried), canned tuna and chicken breast. I use franks hot sauce on everything and spicy mayo in small amounts.

I’m 5’ 9” F at 130lbs if that matters

I am officially 1/3 of the way done with my PSMF! I am feeling great and hunger is nonexistent. Today I had 3 cans of chicken, 3 liters of water, 6 psyllium husk pills, 5 fish oil pills, and a multivitamin. I have to remind myself to eat. This diet is so simple and easy yet so effective.

Hi! I just learned about this diet today and have been doing some research and am very interested in starting. I’ve been cutting for about 3 weeks now but my cuts seem to be very slow for fat loss. I workout 6 days a week (either an hour of cardio or an hour of lifting weights) and track all of my calories, etc. I’m 25m 5’7” 160lbs and around 22%bf.

My goal is to get to around 13%bf as quickly as possible so I can bulk again. Is this diet something I can use for just a few weeks to get to my goal or is it going to screw my metabolism up too much? I want to prioritize losing fat and retaining muscle. I have read that the first few weeks drops your metabolism significantly until your body adjusts and starts burning more fat. Based off my goals and the limits of this diet, does it make sense to run it for a few weeks? Or should I just continue to cut for another couple of months? I’m more in the mindset that I would rather endure a more difficult diet for less time, rather than an easier program for a longer duration

I have made it through day 11 and I am feeling pretty good. Today I had 3 liters of water, 3 cans of chicken, 6 psyllium husk pills, 5 fish oil pills, and a multivitamin. I am almost 1/3 of the way done. That will be tomorrow. I feel like I am "passed the point of no return" with this diet. It feels like it would be harder to cheat on the diet rather than continue the diet. Continuing the diet is easier at this point. Has anyone else experienced this?

does this sound ok for my meal 400g 5% fat ground beef with mushroom and tin of chopped tomatoes and some garlic powder?

I have made it through day 10. I had 3 big spoonfuls of peanut butter today in place of my fish oil pills which arrive tomorrow. I also added some bacon bits to my last can of chicken just to greet rid of them. I don't know if this is considered cheating. I did it for variety not for hunger. Anyway I had 3 cans of chicken, 3 liters of water, 6 psyllium husk pills and a multivitamin. Still not hungry really at all. I am pooping every few days which seems normal of this diet.

I am officially 25 percent of the way to my goal! Today I had 3 cans of chicken, 3 liters of water, 5 fish oil pills, 3 psyllium husk pills, and a multivitamin. I am not hungry still. I ran out of fish oil pills today because I was using the rest of a bottle I already had. My new bottle comes Sunday so missing a big day won't be a big deal.

I feel like I can continue for a very long time on this diet with not much hunger or thoughts of food. Anyone relate to this?

Today is my last day of week 1 and i’m refeeding tonight so thought i’d post my progress so far!

My stats: F | 5’3” | SW: 145lbs | Cat 2 (28% BF)

Weighed in today at 138.4 (-6.6lbs)

So far, I’ve stuck to the diet more or less. Gone over carbs a bit as I’ve tried to figure out what to eat, but now I feel like I’m on solid footing going into the next week. First few days were definitely the hardest.

I also had one free meal this week when i went out with some friends. Nothing crazy, but I ate to maintenance that day and went over on fats in particular. Carbs were on the lower end for maintenance for me.

So far my lifts haven’t suffered too much, since I’m keeping the volume low and lifting after refeeds and free meals. But I do barre (work at a studio) and those workouts have suffered significantly! They’re in the very high rep range (think 20-30!) and I just run out of juice before the choreography is over. As long as I don’t injure myself, there’s still lots of benefits to doing it, even if I can’t get through every set, so I’ll be keeping it up for the next 5 weeks.

Will check back in next week. Have a great first week of November.

Got through day 8 with zero hunger. I ate 3 cans of chicken and I cooked 2 of them with some spices for variety. I had 3 liters of water, 5 fish oil pills, 6 psyllium husk pills, and a multivitamin. Don't understand why I literally don't feel hungry and have to force myself to eat or I'll forget, but that is a good thing.

Is PSFM basically a high protein, low carb and low fat diet with a calorie deficit, approximately consuming 800 calories a day? Is there more I should know about?

I am officially 1/5th of the way done with my PSMF! I am feeling great and I'm not hungry at all. Today I had 3 can of chicken, 3 liters of water, 6 psyllium husk pills, 5 fish oil pills, and a multivitamin. I have never done a diet that is so easy. For some reason I'm not hungry at all! I have not stuck to a diet for this long in years. Usually I would have cheated by now.

Looking forward to starting week 2 tomorrow.

I have made it through day 6! I had 3 cans of chicken, 3 liters of water, 5 fish oil pills, 3 psyllium husk pills, and a multivitamin. I am not hungry at all.

I have made it through day 5. I'm hardly hungry at all! I had 3 cans of chicken, 3 liters of water, 5 fish oil pills, 6 psyllium husk pills, and 1 multivitamin. I have made it 1/7th of the way through my 35 day PSMF! Feeling great!

I have always hated eating egg whites because they are bland and too filling.

Today I had the idea to cook them and then blend them into a shake. I took a carton full (50g of protein), cooked it, let them cool, and then blended them with some zero calorie flavoring.

It went down so easy, basically like a whey protein shake.

Is there any downside to doing this? Given how easy it was to drink I'm starting to wonder if there's even any benefit compared to whey.

I wouldn't want to be eating two scoops of whey on PSMF since I already have two scoops of casein.. so is there any issue doing this with egg whites?

Made it through day 4 with 3 cans of chicken and 3 liters of water. Tomorrow I will be adding fish oil, multivitamin, and psyllium husk.

fish oil

I just finished day 3 and I am male, 5 feet 7 inches tall, and started at 261 pounds. Do I really need this stuff when I'm this fat? Isn't it more important for leaner people?

Made it through another day on 3 cans of chicken and 3 liters of water. Feeling good so far and not that hungry at all. I'm almost 10 percent of the way done!

Category 3 Male - 90 Day Update

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

60 Day Weight Loss: 22.1 pounds (52.2 pounds overall)

90 Day Checkpoint Weight: 274.3 pounds

90 Day Weight Loss: 28.5 pounds (80.7 pounds overall)

Goal Weight Before Break: 215 Pounds

What I did correct:

• I hit 21k+ steps a day, averaging close to 22K
• Started getting 7+ hours of sleep a night
• Very very consistent, no cheats, no refeeds

What I did wrong:

• I still haven’t gotten back to biking to work. I think I’m going to retry that Monday-Friday.

Some thoughts:

Upping my movement to keep the same rate of loss seems to be impossible at a certain point.

I know set point theory hasn’t been proven in humans. But I feel like my body decides at certain weights it’s going to stall for a few days and then drop. It’s happening every 20 ish pounds?

6717 Week Feel Good PSMF-esque Cut

Goal:

Lose fat without losing too much muscle

Plan:

• Eat around 1000 cals and 130grams of protein per day for 7 weeks
• Be active
• Lift a bit
• Controlled cheat meals once weekly

Dates:

• 26/10 - Start food logging today - ate 1030 cals and 131 grams of protein
• 28/10 - Daily weigh-ins begin
• 11/11 - DEXA Scan 1
• 12/12 - DEX Scan 2
• 14/12 - End of 7 weeks - go on holidays

Log Starting 26/10:

Made it through day 2 with 3 cans of chicken. Also about 3 liters of water.

I have some questions. I am male, 5 feet 7 inches tall and started at 261 pounds.

1. Do I have to take a multivitamin or fish oil pills?

2. I am currently not eating any vegetables. Do I need to? Can I get fiber just from physilium husk pills?

Today is day 1 of my first 5 week PSMF challenge. 5 weeks from today is Thanksgiving and that will be my next cheat meal. I am male, 5 feet 7 inches tall and 261 pounds. I won't be weighing myself during these 5 weeks but I will be checking my waist measurement every few weeks. I'm currently at 50 inches. Hoping to lose 5 or 6 or more waist inches in this time.

Today I have had 3 large cans of chicken and feeling great so far. I hear from people on here that the first few days are the hardest and then it gets significantly easier. I will push through and achieve my goals!

Day 1 is in the books. Any advice is welcome.

How much weight in how much time? How did you deal with hunger?

Background: 5'10 late 20s male. CW: 170lbs, GW: ~150lbs. Unknown body fat %. Day 3 PSMF.

Extended Background: Lost ~50lbs over the course of the year taking it super casually and not doing really anything except OMAD but still kind of eating whatever I wanted no focused exsercise no nothing. Was a slow, gradual weight loss. Around two months ago started dialing in my calories and measuring stuff, lost a bit more weight was probably walking ~60-80km/week but no resistance training. 2 weeks ago started heavy resistance training and my hunger shot up absolutely through the roof. I was eating a good amount of protein at that point still (approx 120g/day?) around 1800-2000kcal daily.

Current Meal Plan: Lower calories than earlier but oddly more satieting. All foods measured with scale.

• Breakfast: 1 scoop whey + 1 scoop casien protein mix with 10g fiber, 10g peanut butter powder
• Lunch: 220g ground beef, 120g red bell peppers, 70g mushrooms, 130g brocoli, 80g spinach
• Dinner: 1 scoop whey + 1 scoop casien protein mix with 10g fiber, 10g collagen peptides, 10g peanut butter powder
• Supplements: 500mg magnesium, 10mg zinc, 5g fish oil, 500mg vitamin C, 5g creatine
• Total: ~1450 kcal/day with 180g+ of protein

Exercise: 6 weeks PPL generally very heavy taking full sets to failure. Walking around 5km/day.

Progress: Zero weight loss or gain at this point. Feels like it's too early to tell. I was eating a low carb diet before so didn't lose huge amounts of water weight or anything like that.

Questions:

1. I'm feeling very little hunger which I find somewhat unusual? I dropped my calories from before the PSMF but I feel almost 0 cravings for food.
2. Are you supposed to normally drop weight on PSMF to stay consistent? I'm re-building previous foundation so earlier could still go for gains on the cut. But for muscle maintenance read I could do probably 1/3 of my current volume.
3. Is my calories too high still? I'm getting ~50g of fats/day which I felt like would help maintain normal function.
4. Anything to be worried about at specific date thresholds? Like 2 weeks out.