On it right now and don’t plan on quitting anyway but hearing others’ experiences will be a good morale boost

After you finished the diet and resumed maintenance did your strength return to normal within 1 week? Or did it take a longer time such as 2-4 weeks?

Hey folks,

Appreciate your help here - I'm thinking of doing a few rounds of PSMF to finish off my cut

I'm not sure which category I fall in to? After some searching in here - my guess is low cat 2?

What do you think?

https://ibb.co/0pR8xrVj

Hey guys,

I'm starting the PSMF diet to shed the excess weight I gained during the holidays. The first round will last 60 days, and I'll share my progress daily here.

Stats:

• Starting Weight 85kg/187lbs
• Goal Weight 70kg/154lbs
• Cat 2 Male, 5'10".
• 32 years.
• I also hit ~10K steps daily.
• Weight training 3x a week
• From January 24th to March 25th.

January:

• 24/1: 85kg/187lbs
• 25/1: 84.7kg/186.7lbs
• 26/1: 84.5kg/186.3lbs
• 27/1: 84.5kg/186.3lbs
• 28/1: 84.2kg/185.6lbs
• 29/1: 84kg/185.1lbs
• 30/1: 84.3kg/185.8lbs (day after refeed)
• 31/1:84.1kg/185.4lbs

February:

• 01/2: 83.9kg/184.9lbs
• 02/2: 83.7kg/184.5lbs
• 03/2: 83.4kg/183.8lbs
• 04/2:
• 05/2:
• 06/2:
• 07/2:
• 08/2:
• 09/2:
• 10/2:

In my opinion and personal experience, going on a low-carb diet and eliminating sugar before jumping on the PSMF diet is key to eliminating hunger and sugar cravings.

Hear me out, sugar and carbs are what you crave once you are accustomed to eating these food groups, however if you go on a low-carb diet and eliminate sugar for a week or 2, your body and gut microbiome will start to shift and stop the cravings.

The keto diet is a good diet in my opinion for starting out before going on a PSMF diet, as your body will get used to low-carbs.

I am currently on day 9 on the PSMF diet and have 0 hunger signals, part of the reason for that is being low-carb accustomed before going on the PSMF diet.

For reference i am cat1, at 12-13% bodyfat and 145.7lbs.

I will post a picture in comment section for reference picture.

Hey guys,

I'm starting the PSMF diet to shed the excess weight I gained during the holidays. The first round will last 60 days, and I'll share my progress daily here.

Stats:

• Starting Weight 85kg/187lbs
• Goal Weight 70kg/154lbs
• Cat 2 Male, 5'10".
• 32 years.
• I also hit ~10K steps daily.
• Weight training 3x a week
• From January 24th to March 25th.

January:

• 24/1: 85kg/187lbs
• 25/1: 84.7kg/186.7lbs
• 26/1: 84.5kg/186.3lbs
• 27/1: 84.5kg/186.3lbs
• 28/1: 84.2kg/185.6lbs
• 29/1: 84kg/185.1lbs
• 30/1: 84.3kg/185.8lbs (day after refeed)
• 31/1:84.1kg/185.4lbs

February:

• 01/2: 83.9kg/184.9lbs
• 02/2: 83.7kg/184.5lbs
• 03/2:
• 04/2:
• 05/2:
• 06/2:
• 07/2:
• 08/2:
• 09/2:
• 10/2:

This will be short, but is PSMF essentially what Dr. Now prescribes his patients on my 600lb life? At 1200 calories a day?

Hey guys,

I'm starting the PSMF diet to shed the excess weight I gained during the holidays. The first round will last 60 days, and I'll share my progress daily here.

Stats:

• Starting Weight 85kg/187lbs
• Goal Weight 70kg/154lbs
• Cat 2 Male, 5'10".
• 32 years.
• I also hit ~10K steps daily.
• Weight training 3x a week
• From January 24th to March 25th.

January:

• 24/1: 85kg/187lbs
• 25/1: 84.7kg/186.7lbs
• 26/1: 84.5kg/186.3lbs
• 27/1: 84.5kg/186.3lbs
• 28/1: 84.2kg/185.6lbs
• 29/1: 84kg/185.1lbs
• 30/1: 84.3kg/185.8lbs (day after refeed)
• 31/1:84.1kg/185.4lbs

February:

• 01/2: 83.9kg/184.9lbs
• 02/2:
• 03/2:
• 04/2:
• 05/2:
• 06/2:
• 07/2:
• 08/2:
• 09/2:
• 10/2:

26/1 151.5lbs PSMF DAY 1

27/1 150lbs PSMF DAY 2

28/1 149lbs PSMF DAY 3

29/1 148lbs PSMF DAY 4

30/1 148lbs PSMF DAY 5

31/1 148lbs PSMF DAY 6

1/2 147lbs PSMF DAY 7

2/2 146.lbs PSMF DAY 8

3/2 145.7lbs PSMF DAY 9

4/2 145.5lbs PSMF DAY 10

Starting Weight: 153lbs

Height: 5´7

Calories: 1150 Protein: 235 Carbs: 20 Fat:16

“Second by second you lose the opportunity to become the person you want to be. Take charge of your life.”

Hey guys,

I'm starting the PSMF diet to shed the excess weight I gained during the holidays. The first round will last 60 days, and I'll share my progress daily here.

Stats:

• Starting Weight 85kg/187lbs
• Goal Weight 70kg/154lbs
• Cat 2 Male, 5'10".
• 32 years.
• I also hit ~10K steps daily.
• Weight training 3x a week
• From January 24th to March 25th.

January:

• 24/1: 85kg/187lbs
• 25/1: 84.7kg/186.7lbs
• 26/1: 84.5kg/186.3lbs
• 27/1: 84.5kg/186.3lbs
• 28/1: 84.2kg/185.6lbs
• 29/1: 84kg/185.1lbs
• 30/1: 84.3kg/185.8lbs (day after refeed)
• 31/1:84.1kg/185.4lbs

February:

• 01/2:
• 02/2:
• 03/2:
• 04/2:
• 05/2:
• 06/2:
• 07/2:
• 08/2:
• 09/2:
• 10/2:

Not sure if this is ok to post here, but I wanted to share my progress as a middle age female, 45, 5'2", mother of twins. I went from 138lb to 126lb in 5 weeks  To achieve this I did an aggressive cut to get ready for a vacation.  I did high protein(180g x 6 meals) low fat(less than 20/day) and low carb(less than 20/day) for 6 days/week and on 1 day I had a high calorie cheat meal of pretty much anything that I was craving, then I went right back to the diet.  It was not easy, and its definitely not for everyone, and I don’t recommend doing this long term but if adherent can yield fast results.   I kept my muscle and strength, I trained 4 days a week and did 30-60 min a cardio per day(I have a sedentary desk job and get like 0 steps).   My goal is to get to around 120 lb, so after my vacation I will go back to this diet until I reach my goal and then I will go to maintenance for a few months before I start contest prep in the fall. 😊   PS – these photos are taken in the most bright harsh light possible, to be able to see everything and they are not friendly! Lol.

I have definitely taken a lot of advice and motivation from this community and implemented to my program. Thank you, keep killing it!~

I did end up posting some before and after photos in the comments for the before and afters,

Hi. Have anybody done Caroline Girvan exercises during PSMF? If yes then which ones? I was thinking Intent but this might be too much? Then maybe Iron or Iron 2?

Just finished a 28 day PSMF cycle that started on the 3rd of January. Here’s my daily progress.

41/M, 188cm (6’2). Category 3. Lifting 4 – 5 days a week and aiming for 15000 steps per day on average.

I followed the main tenants of this, but def had days where carbs and fat went over 20g.

Sharing to show that loss isn’t linear but sticking with the process leads to good outcomes. I got a lot out of this sub during this by searching and lurking. But don’t get over complex / technical / whatever on this diet. Ignore the chats that happen on the outer edges. Keep it simple and follow the basic concepts and you’ll do fine.

Start: 105.1 kg (232 lbs) Goal: 95 kg (209 lbs) End: 95.5 kg (211 lbs)

1. 105.1 kg / 912 cals / 148 p / 18352 steps
2. 103.7 kg / 936 cals / 149 p / 13528 steps
3. 102.3 kg / 960 cals / 165 p / 12038 steps
4. 101.7 kg / 1074 cals / 165 p / 15717 steps
5. 100.9 kg / 908 cals / 178 p / 3516 steps
6. 100.6 kg / 1007 cals / 180 p / 19218 steps
7. 100.3 kg / 883 cals / 154 p / 10111 steps
8. 100.1 kg / 978 cals / 193 p / 10781 steps
9. 99.8 kg / 1005 cals / 191 p / 7566 steps
10. 99.2 kg / 1184 cals / 201 p / 4001 steps
11. 99.1 kg / 1033 cals / 217 p / 27385 steps
12. 98.8 kg / 935 cals / 116 p / 17706 steps
13. 98.1 kg / 1396 cals / 157 p / 10098 steps
14. 98.3 kg / 1467 cals / 179 p / 19654 steps
15. 98.4 kg / 926 cals / 171 p / 11826 steps
16. 98.3 kg / 1033 cals / 202 p / 7341 steps
17. 97.8 kg / 857 cals / 171 p / 9538 steps
18. 97.7 kg / 939 cals / 33 p / 23677 steps
19. 97.2 kg / 989 cals / 187 p / 13069 steps
20. 97.8 kg / 990 cals / 132 p / 25630 steps
21. 97.0 kg / 1025 cals / 126 p / 19512 steps
22. 97.4 kg / 890 cals / 173 p / 7214 steps
23. 97.2 kg / 940 cals / 151 p / 15362 steps
24. 97.1 kg / 1160 cals / 96 p / 14920 steps
25. 96.8 kg / 911 cals / 130 p / 18331 steps
26. 95.8 kg / 1195 cals / 142 p / 12832 steps
27. 95.8 kg / 958 cals / 145 p / 15634 steps
28. 96.3 kg / 860 cals / 127 p / 20388 steps
29. 95.5 kg : end

So that’s 9.6kg loss (21 lbs). Stoked. Body composition looks way better and none of my lifts have suffered.

Hey guys,

I'm starting the PSMF diet to shed the excess weight I gained during the holidays. The first round will last 60 days, and I'll share my progress daily here.

Stats:

• Starting Weight 85kg/187lbs
• Goal Weight 70kg/154lbs
• Cat 2 Male, 5'10".
• 32 years.
• I also hit ~10K steps daily.
• Weight training 3x a week
• From January 24th to March 25th.

January:

• 24/1: 85kg/187lbs
• 25/1: 84.7kg/186.7lbs
• 26/1: 84.5kg/186.3lbs
• 27/1: 84.5kg/186.3lbs
• 28/1: 84.2kg/185.6lbs
• 29/1: 84kg/185.1lbs
• 30/1: 84.3kg/185.8lbs (day after refeed)
• 31/1:

February:

• 01/2:
• 02/2:
• 03/2:
• 04/2:
• 05/2:
• 06/2:
• 07/2:
• 08/2:
• 09/2:
• 10/2:

Hello,

I'm starting a psmf to lose weight ahead of a trip to Japan in May. I'm currently 360 lbs (49f 5'7"). My protein goal calculated to 66g.

I don't like cooking and don't have a lot of time. Sam's has these rotisserie chicken bites that are $14 for 2lbs. A 3oz serving is 160 cal, fat 6g, carbs 2g, protein 22g. That means I spend 480 cal to hit my protein goal, and then fill in with spinach and Walden farms bbq or dressing.

Does this sound reasonable?

Yes literally no one cares but for accountability I'm going to post my meals ITT for the next 2 weeks, this will be my little corner of Facebook on Reddit

DAY 1 -

Meal 1 - 1lb costco rotisserie chicken breast and 1lb mixed cauliflower rice and cabbage with some hot sauce and my home made 0% Greek yogurt chic fila wannabe sauce

https://i.postimg.cc/YS3YmxDz/20250129-114235.jpg

Meal 2 - 4 scoops whey/casein and gelatin and some almond milk. 1 spoon pb2 Peanut butter powder and erythritol on top

https://i.postimg.cc/QMXj62C9/20250129-182526.jpg

DAY 2

Meal 1 - 1lb cauliflower rice and 1lb chicken with some curry added (once weekly "free meal"/maintenance day meal, @1000 cal for the meal)

https://i.postimg.cc/YCkp6GLM/20250129-214432.jpg

Hey guys,

I'm starting the PSMF diet to shed the excess weight I gained during the holidays. The first round will last 60 days, and I'll share my progress daily here.

Stats:

• Starting Weight 85kg/187lbs
• Goal Weight 70kg/154lbs
• Cat 2 Male, 5'10".
• 32 years.
• I also hit ~10K steps daily.
• Weight training 3x a week
• From January 24th to March 25th.

January:

• 24/1: 85kg/187lbs
• 25/1: 84.7kg/186.7lbs
• 26/1: 84.5kg/186.3lbs
• 27/1: 84.5kg/186.3lbs
• 28/1: 84.2kg/185.6lbs
• 29/1: 84kg/185.1lbs
• 30/1:
• 31/1:

February:

• 01/2:
• 02/2:
• 03/2:
• 04/2:
• 05/2:
• 06/2:
• 07/2:
• 08/2:
• 09/2:
• 10/2:

Specifically for category 3 obese people with lots of weight to lose.

22M 6’0 193lbs 17.2%BF I’m drinking plenty of water and I’m taking fasting salts, so it’s not like I’m getting dehydrated. Yesterday I did 4 one hour sessions of running, waiting for my heart rate to hit 170 (I’m 22) then resting until it went back down to 145. Usually correlated to 1 minute of running and 1-1.5 minutes of rest. Physically I feel fine as one could hope while in a severe deficit. I brought up what I was doing to my friends and they said what I’m doing is dangerous. Is it really that bad if I’m getting adequate protein and strength training on top of the cardio and hydrating properly? Like I said physically I feel fine maybe a little fatigue. Yes I understand I’ll lose some muscle with this, but I’m willing to sacrifice some so I can build it back later. I’m in a spot where I’m uncomfortable with how I look and need to drop weight asap

Hey guys,

I'm starting the PSMF diet to shed the excess weight I gained during the holidays. The first round will last 60 days, and I'll share my progress daily here.

Stats:

• Starting Weight 85kg/187lbs
• Goal Weight 70kg/154lbs
• Cat 2 Male, 5'10".
• 32 years.
• I also hit ~10K steps daily.
• Weight training 3x a week
• From January 24th to March 25th.

January:

• 24/1: 85kg/187lbs
• 25/1: 84.7kg/186.7lbs
• 26/1: 84.5kg/186.3lbs
• 27/1: 84.5kg/186.3lbs
• 28/1: 84.2kg/185.6lbs
• 29/1:
• 30/1:
• 31/1:

February:

• 01/2:
• 02/2:
• 03/2:
• 04/2:
• 05/2:
• 06/2:
• 07/2:
• 08/2:
• 09/2:
• 10/2:

I am just wrapping up a 4 week PSMF. I've never done a diet quite this strict for this long, or lost so much weight at this speed (down by 8.5% of my starting weight on Jan 2). I am a bit worried about rebounding. I am not using any appetite suppressants and don't have easy access to them (other than caffeine ofc). Wondering if anyone has any good advice to avoid regain during diet break.

I am not done losing - I want to drop probably another 25lbs, but not using PSMF for the moment (I might do another round in March or April, depending). Mainly, I need to be able to be more active this spring, I have a ton of yard work and DIY and so on to do, and I want to be able to do long hikes as well. And I am enjoying getting back to lifting weights, and want to do more of that too.

I have a trip coming up for the first week or so of February. I finish dieting when I break my fast Thursday. My plan was to eat around 1700kcal Thursday and Friday (small deficit but much more than I have been eating). Then while away try to eat around 2000kcal most days, which is my TDEE if just moderately active walking and such - will be in cities, so should be walking plenty. Food will be tracked but likely a lot of eyeballing, given I'll be eating out. I am going to try to get plenty of veggies and fiber and protein as a priority, while also enjoying the delicious foods of Belgium and France. The good thing about travel is that mindless snacking is a lot harder. I might bring a few protein bars to avoid ending up face down in a sleeve of cookies or whatever.

There will be a couple of special meals in really good restaurants and those I am just not going to worry about. If the restaurant is Michelin starred then all food is calorie-free food IMO, can't do that much damage :)

On Feb 10th I will start CICO with a 5000kcal weekly deficit (aiming to eat around 12000 and burn at least 17000, to lose 1-1.5lbs per week). That's a 11 day diet break after 28 days dieting for a Cat 3, which seems fine.

Am I missing anything?

Hi all, I've been doing PSMF since 1/2/25 and have seen some good results. I listenedt to the latest video with Lyle and Solomon, and I'm wondering how to calculate maintenance for when he says "eat at maintenance on your free meals day".

Should I be recalcing for ideal body weight? I've typically just eaten a meal of something I wanted like a Qdoba bowl or a burger from Five Guys. Nothing crazy and it's been fine. Any thoughts and suggestions would be much appreciated.

Hey guys,

I'm starting the PSMF diet to shed the excess weight I gained during the holidays. The first round will last 60 days, and I'll share my progress daily here.

Yesterday couldn't access a scale so will just use today's weigh in.

Stats:

• Starting Weight 85kg/187lbs
• Goal Weight 70kg/154lbs
• Cat 2 Male, 5'10".
• 32 years.
• I also hit ~10K steps daily.
• Weight training 3x a week
• From January 24th to March 25th.

January:

• 24/1: 85kg/187lbs
• 25/1: 84.7kg/186.7lbs
• 26/1: 84.5kg/186.3lbs
• 27/1: 84.5kg/186.3lbs
• 28/1:
• 29/1:
• 30/1:
• 31/1:

February:

• 01/2:
• 02/2:
• 03/2:
• 04/2:
• 05/2:
• 06/2:
• 07/2:
• 08/2:
• 09/2:
• 10/2:

I usually incorporate a day or two of PSMF each week (moreso the 5:2 diet), and knowing I can eat at maintenance the next day is really helpful. Still, when I try to do more than one day, my cravings (not even so much hunger, but rather, sugar cravings) are INASANE.

For those of you that have eaten in a PSMF manor for an extended period of time - do you find it gets easier after the first couple of days? I guess I'm just looking for confirmation that it doesn't stay as hard as Day 2 is for me, forever.

Hi, all - I’m a 45 year old woman with many years of weight lifting behind me, so starting with a solid amount of muscle, but also ca 30% body fat.

I decided on 3 days of PSMF to start, and tomorrow - day 4 - I’ll have a day of maintenance cals and then deciding how I’ll go forwards. (I don’t know how people jump into planning weeks and months of this first go - this is HARD, and I’m saying this as someone with years of counting macros and going to bed hungry)

I think I might go for a whole week after the break, but I’d like to avoid dry meat, and cottage cheese because both of those options make me unreasonably sad.

What do you guys eat to reach your protein goal on this diet? (Yes, I know I can «just google it» but I’d like to know what the experienced people do and maybe even how you prep a bunch of fitting meals)

Edit: in case people are curious about the actual weights, i don't weigh while I'm in the worst of it, because the numbers are unreliable now. I think every cuple of weeks is plenty to know things are working, but I am one belt-notch smaller than friday already and that is motivating to me.

25% body fat at 24 BMI

Hey guys,

I'm starting the PSMF diet to shed the excess weight I gained during the holidays. The first round will last 60 days, and I'll share my progress daily here.

My diet consists of around 1,100 calories and 150/160g protein. I also take fish oil, multivitamins, mineral supplements, and an assortment of green veggies and mushrooms.

Stats:

• Starting Weight 85kg/187lbs
• Goal Weight 70kg/154lbs
• Cat 2 Male, 5'10".
• 32 years.
• I also hit ~10K steps daily.
• Weight training 3x a week
• From January 24th to March 25th.

January:

• 24/1: 85kg/187lbs
• 25/1: 84.7kg/186.7lbs
• 26/1:
• 27/1:
• 28/1:
• 29/1:
• 30/1:
• 31/1:

February:

• 01/2:
• 02/2:
• 03/2:
• 04/2:
• 05/2:
• 06/2:
• 07/2:
• 08/2:
• 09/2:
• 10/2:

Hey guys,

I'm starting the PSMF diet to shed the excess weight I gained during the holidays. The first round will last 60 days, and I'll share my progress daily here.

My diet consists of around 1,100 calories and 150/160g protein. I also take fish oil, multivitamins, mineral supplements, and an assortment of green veggies and mushrooms.

Stats:

• Starting Weight 85kg/187lbs
• Goal Weight 70kg/154lbs
• Cat 2 Male, 5'10".
• 32 years.
• I also hit ~10K steps daily.
• Weight training 3x a week
• From January 24th to March 25th.

January:

• 24/1: 85kg/187lbs
• 25/1:
• 26/1:
• 27/1:
• 28/1:
• 29/1:
• 30/1:
• 31/1:

February:

• 01/2:
• 02/2:
• 03/2:
• 04/2:
• 05/2:
• 06/2:
• 07/2:
• 08/2:
• 09/2:
• 10/2:

What’s good everyone. Just want to check with the pros on how my PSMF protocol looks. Would you change anything?

Protein: 193, Fat: 30, Carbs: 18, Total calories: 1121

Additional supps: 20,000iu Vitamin D + 480mcg Vit K2, 5g creatine, 400mg magnesium, 10g salt, 1g Vit C, 3g omega 3 fish oil

For reference I’m 183cm tall and a ripped 70kg / 154lbs (putting me in CAT 1). I also walk about 15 thousand steps everyday. Been lifting for years now and I want to rip this diet to get down to 63kg / 139lbs because I’m insane (I need to seek real therapy now).

I’ve been doing this protocol for ages now whenever I need to. I never get hungry and this works like a charm. But now it’s time to do it consecutively for 5-6 weeks straight. (Is that too long for someone like myself?)

Food sources are venison and beef bone broth. Also if I ever have a refeed it will most likely be lots of eggs and cream cheese (elite combo btw). Any advice and help is appreciated.

Hey guys,

The purpose of this post will be to keep track of my results, keep an online diary of sorts, and hopefully inspire any other catagory 3s out there! Added a NSFW because there is a bikini picture.

• Here is what I used to look like a few years ago:

https://ibb.co/VCd5Rqg

• Here is what I look like now. Note my stomach !! now

In my before pic, I was 60 pounds lighter and working out regularly. I want to get back to that, and will no matter what it takes. The point of this is to motivate myself and see if I can prove to this community that I can get back to that. It's a challenge for myself!

Stats:

• start weight 201
• Goal weight 140
• cat 3 woman
• 36 years
• aiming for 140g protein per day, with fat less than 20g (edited from 40g) and carbs less than 20g
• aiming to do as many rounds as possible (4 to 6 weeks at a time) until I reach my goal.
• I have read the handbook and will follow the guidelines to a tee, except might resistance train a bit more than is recommended (might do 4x per week)

Round 1

• 21/1: 201.4
• 22/1: 197.8 (water weight...)
• 23/1: 197.2
• 24/1: 196.0
• 25/1:
• 26/1:
• 27/1:

28/1 to 03/2: small break (friends in town)

Round 2 (6 weeks)

• 03/2
• 03/3

4 x scoops protein powder (I use 2 casein and 2 concentrate to make it thicker)

Gelatin

Erythritol , splenda, essences, monkfruit

Stir in boiling water with a hand blender

Add some almond milk (I also add a dash of fat free low carb milk)

Stir in a few ice cubes to chill it off and put it in the freezer for 20 mins or so until it sets

I also put a spoon of low fat PB powder on top for some extra flavor but that's optional obviously

I've replaced every 2nd meal with this and it's great post workout for lunch, I eat my 2nd meal about 4-6 where I do lean meat and cauliflower rice