I'm in an ideal position to finally devote myself to prioritizing my health. I'm stationed overseas with household help to cook clean meals while I work around 12 hour days. Today was the first day (I'm significantly ahead of EST time) and it feels very doable. Starting stats: Female, Height: 5'3", Starting Weight: 240.4, Category 3. Light resistance training only.

I plan on updating weekly, 2 free meals week of Christmas only, 1 free meal weekly otherwise. Planning on going until February 2nd for Cycle 1 (8 weeks). I'd like to get around 200 to 210 before taking two weeks off.

Can I get a pulse check on my meals for today?

Breakfast: 2 eggs, coffee with 1 tbsp of heavy cream powder and 1 splenda (weaning myself to black)

190 cals, 3 g carbs, 15 g fat, 13 g protein, 1 g sugar

Lunch: 6.15 oz skinless boneless chicken breast, 2 cups broccoli and cauliflower, small coke zero can (250 ml)

274 cals, 16 g carbs, 2 g fat, 51 g protein, 8 g fiber, 5 g sugar

Dinner: 3.7 oz skinless boneless chicken breast, 252 g broccoli

213 cals, 16 g carbs, 2 g fat, 33 g protein, 6 g fiber, 4 g sugar

Snack: 1 scoop promasil soft serve vanilla protein

110 cals, 2 g carbs, 1 g fat, 24 g protein

+ 2 liters of water, multivitamin and supplements

Day's Total: 787 cals, 37 carbs - 14 fiber = 23 carbs, 20 g fat, 121 g protein, 10 g sugar

Checking back in with my week 3 progress!

Starting stats: 25F, 5’3”, 145 lbs, about 30% BF Current stats: 140.2 lbs, about 28.5% BF

I’m still hanging on to some bloat from Thanksgiving I believe, because my lowest weight last week was about 137. My average for the last 7 days is 138.7!

Food wise, my consistency this past week was excellent outside of Thanksgiving. I ended up in an average calorie deficit of about 700 calories including the big feast, so I’m happy about that.

Activity wise, I stayed above my goal of 7k on average for the week. I also did really well on my lifts, maintaining or slightly increasing overall volume. My endurance is a little shot but that’s okay, I know it’ll go up when I start eating again!

My goal for this week aside from consistency was improving my sleep, and I ended up doing that with the help of some extra magnesium and melatonin.

I’m officially a little over halfway through (think I’m going to go through 12/17) so let’s see how I do these next few weeks!

A little recap of week 1 for me.

Starting weight 91.6kg

Ending weight 86.6kg - Loss of 5kg or 11lbs.

Days 1-5 were very strict

Day 6 I had a Christmas Lunch with beer etc

Day 7 - Pretty much 24 hour fast to make up for day 6.

All in all pleased with the first week. A lot is water but there could be 2kg of fat loss in that mix.

Training I have backed off a little, two rest days this week rather than 1. Not much cardio to speak of. Lots of steps.

Motivation - Day 6 saturday morning really hit me hard. Struggled through gym work out. Sore and aching. I suppose the free meal came at the right time.

Sleep - Has been quite hit and miss. Mind was racing a few nights whilst trying to get to sleep. Hopefully will be better this week

Target for this week is to slip into 84kg range, so 1.5kg to 2kg of loss.

Lets Go.

https://linksharing.samsungcloud.com/xC2PtDncKBbF

It’s already been posted here before but for all the new users here’s a cheat sheet for Category 1-3 with supplements/diet duration

I am starting round 2 tomorrow at 35 percent bodyfat based off of waist measurement. Can I run a psmf straight through all the way down to 15 percent bodyfat? Can I do this for 120 days straight? I'm not into cheat meals unless it's a holiday and I heard the refeeds aren't as important for obese people. What is the longest you have run psmf before without cheat meals or refeeds?

Has anyone used mostly protein shakes for PSMF? Not entirely protein shakes but mostly protein shakes throughout the day and 1 or 2 solid meals. My plan for round 2 is to have 3 or 4 protein shakes per day along with a can of chicken and a bag of veggies. I'll also be supplementing fish oil a multivitamin and electrolytes. I want to do this because it is extremely convenient and cooking is something I don't like doing that often. I am planning on doing this from December 1st to December 23rd. Then I'll take a 2 day holiday diet break and reevaluate.

My lite salt has 290mg sodium and 350mg per 1/4 teaspoon. How much total should I add to my water daily?

I’m getting very discouraged and looking for some feedback.

I have been doing PSMF for 5-7 days a week since October 14th. The occasional up to 2 days a week I eat 1,000-1,500 calories with regular keto. I only take these days when my energy level completely crashes and I can hardly stay awake.

PSMF days I stick to max 800 calories. 110g minimum protein.

I am female, 35, 128lb, 5’4”

I started at 165lb in June and lost down to 130lb doing high protein, lower fat keto. On October 14th I decided to try PSMF to loose the last 10 and have been up and down the same 2lbs since then.

Omega 3 fish oil

3 capsules provides: EPA 990mg DHA 660mg Total Omega 3s = 3000mg

I’m thinking I need to double the dose so that would be 6 capsules. It would take me just over the 3g as per guidelines (3.3g combined EPA/DHA). Is that ok?

Can someone verify I’ve calculated it right please? I don’t want to fuck this up. Thanks!

I want to start this thread hoping it will help people. I hope this becomes popular enough to get posted at the top of the subreddit. I also hope it becomes a go to for discipline tips for people.

So, give your discipline advice and tips in this thread. Write anything and everything you want about staying or getting disciplined on PSMF. Basically what would you tell you undisciplined self?

I don’t know how I feel about about losing that much weight that fast am I able to still have some carbs and fats to not have my caloric deficit be so low? I want a faster weight loss than 2 lbs a week but am afraid of going to such an intense diet like this. Anyone ever do something like this and have some insight? Is this a bad idea?

Currently since my grad pictures r coming up in a month and i want to lose as much bdf as possible in 3-4 weeks, i have done psmf before (gone down from 120 to 97-96kg but stopped cause study), is there anything i should take notice of or tips?

I do have access to Omega 3, D3K2 and magnesium.

Thanks in advance!!

https://linksharing.samsungcloud.com/kXxNU9P4Sqpj

https://linksharing.samsungcloud.com/wqvazAUpRDXS

Hi all. For reference I’m 38F, 5’7, cat 3 and using PSMF to diet down to a healthy BMI. Starting weight was 270lb (fuck), currently 228lb (still fuck but less so). Mum of 3 young kids here, had 3 c-sections in 4 years so cut me some slack 😅

I just started my second PSMF cycle at the beginning of the week. My first ever cycle was about 14 weeks ago but I’d say around 4 of those weeks were fucking around where I averaged more of a normal calorie deficit because I started cheating due to major diet fatigue. I didn’t give up though and I lost a total of 44lb in that cycle which I’m happy enough with. Could have been more if I didn’t cheat but it is what it is. I took some days off last week to recharge and I’m now back at my 2nd cycle which will last 6 weeks this time. I can be completely focused now as this cycle is much shorter than last time and I now know what the fuck I’m doing! lol.

The biggest takeaway from my first round was that I need to incorporate some free meals as per Lyle’s suggestions. I know they are not necessary especially as a cat 3 but I have found that when I didn’t take any during my 1st round, and because I have so much to lose, I ended up burning out a few weeks in and started cheating. So I’m going to run each cycle for 6 weeks at a time now, and I will take at least 1 free meal each week, 2 if I really need it. I intend to diet right down to cat 1 this way so PSMF is in my future for a few months yet. This needs to be somewhat sustainable for me. I reckon I will need 4 cycles total to reach a healthy BMI.

And so cycle 2 has begun and I’m going to make sure I hit protein goals every day this time as I struggled with that in cycle 1. I’m still working out fasted 3-4 days a week, and I’m focusing on whole foods with about 2 shakes a day to round off the protein.

Had my first free meal last night which was pizza. On reflection I’m going to try and keep my free meals a little ‘cleaner’ and choose more protein based dishes instead of carb based ones. But overall my thinking is that as long as it’s just a regular sized meal that doesn’t take me past maintenance (ideally below), and so long as it’s not an all out binge I’m good. Will follow up the next day with a good ass workout and hop right back on to regular programming.

I take a multi vitamin, fish oil, magnesium, biotin, electrolytes, vitamin D and vitamin B (I have PCOS).

I’ll check in periodically to update on my progress. PSMF ain’t for the weak but it sure as hell WORKS. Cycle 2 here we go!

Shirataki noodles:

Per 100g Calories 9 Carbs : 3g Fibre: 3g

Bulk out your meals massively without the calories or carbs

Will incorporate these after the diet too and take them to flavour town with all kinds of sauces

https://www.amazon.com/Electrolyte-Supplement-Magnesium-Potassium-Concentration/dp/B0BDLT1HFM/ref=mp_s_a_1_15_sspa?crid=RV2I598J2V7V&dib=eyJ2IjoiMSJ9.ByFrWAFKV-uJKgdY3YU6RIeCzy2eU8RlomFK8LjJM0Oka2mzFXhFURUQwcUGM9IjYFCXoog_wpMjHf2XluMf7kHGHRQIrlTndrtYuS4KBvo7aofeLxwjcXjJ7gJlfLeCeH48tAsHdBJLO9KNNoIRj5-_LQyyvZFNOdCUz9nBtvuQo9Y8UqnRIEgCg7HJNZ1mHnCuefizPC7LkEfWa_F64Q.sSYZbQe9LTDI3ixjqfy8pZJu1XquBVtDOdeTbCXN5Bk&dib_tag=se&keywords=lite+salt&qid=1732771383&sprefix=lite+salt%2Caps%2C434&sr=8-15-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9waG9uZV9zZWFyY2hfYXRmX25leHQ&psc=1

I would be consuming 2 scoops per day not 4. I will put 1 scoop per 1.5 liter water bottle. Is this a good electrolyte mix?

I finished the day with just 5 protein shakes and some veggies. I am finished with round 1 of my overall PSMF goal. Round 2 starts Friday. Happy Thanksgiving everyone!

Today I had 4 protein shakes, fish oil pills, a multivitamin, electrolytes, and veggies. I only have 1 day left in round 1. Round 2 will start sometime after Thanksgiving. Either December 1st or the day after Thanksgiving. Round 2 will end on December 23rd.

Started the diet last couple of days.

Usual stuff, chicken breast, white fish or salmon, cruciferous veggies; brocolli, green beans, cauliflour rice etc.

This diet would be so much better with some sauces I could have on the side.

This diet doesn't allow fat other than fat from the protein sources, correct?

So no low fat cream cheese? Or light mayo etc?

In the US it looks like you have 'Waldon Farms' sauces that are low cal, zero sugar and fat, using sweetners etc. Not sure we have that sort of thing here? Bbq sauce would make this plan so much easier!

F51 5’5.5” SW 256 GW 199 CW 246 Cat3 Protein 130 g

I’m down 10 pounds in 2 weeks!

Still feeling very doable. The scale didn’t budge for several days and even went up a bit, but unlike previous tries I stuck with it, told myself fat loss isn’t always linear, then BAM 4 pounds down in 2 days. STICK WITH IT!

I wasn’t perfect, I had a PB Perfect Bar Wednesday night. Thursday I had a free meal at a work Pizza Party and ate more than planned that night. Friday I got right back on track. I’m OK being imperfect, that’s life.

I’m seeing fitness improvements. Hit a hexbar deadlift PR of 75 lbs, was able to do 15 flights of stairs on Sunday without having to stop. I’m able to do more 12” step ups, can hold a side plank longer and am increasing weight size with barbell and dumbbell exercises. The most exciting for me is that I can hang unassisted for more than 30 seconds - when I started it was less than 3 seconds. I’m working towards a full unassisted pull up.

I’ve also tracked my waist size and fat %

Waist 11/12 - 41” 1126 - 40”

Omrom Fat Loss Monitor 11/12 - 48.1% 11/26 - 47.6%

I have finished day 33! Today I had 5 fish oil pills, a multivitamin, electrolytes, veggies, and 5 protein shakes. Just 2 more days!

Category 3 Male - 120 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)

120 Day Checkpoint Weight: 250 pounds

120 Day Weight Loss: pounds 24.3 pounds (105 pounds overall)

Goal Weight Before Break: 220 Pounds

What I did correct:

• Averaged 27,700 steps a day for the past 30 days
• Stuck to a schedule where i am getting 7+ hours of sleep a night.
• i had a cheat meal with a night of a couple tequila sodas. drunk me made a healthier choice of a steak burrito with double steak, no rice no beans. I got right back to PSMF the next morning.

The last 30 Days: It’s going to be the hardest 30 days because i have 4 work trips to make with one being international. I want to stick through it and finish before a break.

Today I had 5 protein shakes, electrolytes, fish oil pills, veggies, and a multivitamin. Almost there!

Hello,

New to the diet and just learning.

Can you have the 800 cals a day in one meal?

I actually find having a small breakfast or lunch to make me hungrier! Than if I just stay fasted and break the fast at dinner time.

So thinking I could just eat one meal per day? And consume all macros in that one meal?

I have done OMAD previously and found it easy enough.

Hi,

I just want to check my daily grams of protein.

Male 39 Current Weight: 195lbs Goal Weight: 175lbs

How many grams of protein per day should I aim for?

And do I weight chicken breast before or after cooking? Sorry if silly question!

I had 6 protein shakes, 3 fish oil pills, electrolytes, and a multivitamin. Just a few more days. Protein shakes only is surprisingly easy at this point.

Hey y’all! Week 2 progress update is here:

Starting stats: 25F, 5’3”, 145 lbs, probably about 30% BF Current stats: 139.4lbs

Again, pretty consistent this week, hit my macros except on refeed days. My sleep has been kind of terrible, so one of my goals this week is to improve that. I also started my cycle today which might be why my weight is up a bit from last week.

My lifts and workouts are doing pretty well too, but my steps have gone down pretty dramatically as my energy has gotten lower. My goal this week is to get an average of 7k a day, but I’m not going to stress it too much. I get 5k daily without trying which is something.

I have my free meal scheduled for Thanksgiving, but I’m going to try to stay on track other than that and see how I do. See you next week!

As mentioned in the comment I will be running RFL as a cat 2 for the next 3 weeks. I have dieted down with high protein, moderate carbs and moderate fat for the last 8-9 months and lost 20kgs. I would like to eek out this last bit of body fat as quick as possible. I will be running it with no cheat meals until 15 december when I have a xmas lunch.

This is the progress so far https://imgur.com/a/xUxNGQQ

Calories: 1140 (pro 220G, Carbs 20, Fats, 20g)

5 days lifting on a Push, Pull, Legs split and minium of 10k steps a day with some more on the rest days.

I’ll edit the top post daily

Day 0: 91.6kg

Day 1 : 90.4kg (-1.2kg) (-1.2kg) Steps 21,800, training leg day ( tired), calories 1100, Calorie expenditure per garmin 3,500

Day 2 89.95kg (-0.55kg /-1.75kg)

DAy 3 88.55kg (-1.45kg / -3.2kg) - Not sure what happened here. I actaully had a free meal with the missus, which I had forgotten that we were doing. Braised beef rib and hand cut pulled wide noodles. Bloody delicious. Steps: 19,000, training Push workout, calories 2300, expdeniture per garmin 3200

Day 4 88.2 (-0.3kg / -3.5kg) rest day today going to keep it very low activity and recover

Day 5 87.3kg (-0.9kg/ 4.4kg) - calories burnt will be around 3500. Consumed 1100 . Felt tired and lethargic today but walked to the gym. Done 16k steps. Tomorrow is a free meal . Before a 2 week lock down and diet

I made a post awhile back on losing 65 lbs (starting from 315) via PSMF. Since then I’ve lost a bit more (25lbs) & currently at 240 lbs (108 kg) - around 20% body fat.

Took a 1.5 diet break/maintenance break & now I’m back on it again. I’ll be going strict PSMF 8-10 weeks. 1 Refeed every 2 weeks. I estimate my body fat to be sub 12% by the end. Will be using this post for updates/progress & answering any community questions if they arise. Excited to finally get to the low body fat levels. According to my math I’ll need to lose 35 lbs (16kg) to be sub 12% Anyone want to join?

Protein: 220g Carbs | 20g Fat | 20g

Lifting 4 days a week 2 days a week walk 20,00 steps Minimum 5K steps daily