Hey hows it going, currently on day 7 of my psmf journey
however the main issue has been my sleep, ive averaged roughly 3 hours of sleep for the past 5 days.
i supplement 3mg melatonin and 400mg magnesium glycinate yet nothing works.
any tips?
past 2 days ive cut down my caffeine entirely yet that hasnt helped aswell
If I ate my food for the day at 2am, then had a bunch of diarrhea up until now, 7 hours later, should I eat more to make up for possibly not digesting as much protein as I need? Cat 1 so I don’t think I can get away with undershooting protein as much. Currently far from hungry and could fast till 2am tomorrow but my last lift was at 10pm last night and i have little interest in wasting growth stimulus on such an aggressive deficit.
Hey! I’m doing Lyle McDonald (creator of RFL)‘s Ultimate Diet 2.0 program. I’m only a week in but I did two weeks of RFL before, and I’m seeing great results! My lifts are solid, and my body weight is down 2-3 kg already. I’m seeing abs for the first time ever! Highly recommend UD2 if you’re already training heaps and you have trouble managing appetite and wanting to quit on RFL. The end of week carb load does wonders. I can’t post photos here but trust me it’s so so cool
I want to lose fat. Suggest me foods (anything non-carb would be considered) that have the maximum appetite supression for the lowest calories. Standard stuff doesn't work. I've tried a variety of things. Things I've tried (all cooked without added oils or calories):
Sardines, mackerel, pig liver, pig kidney, beef kidney, beef aorta sheep kidney, cow stomach, pig intestine, shrimp, chicken breast.
I can eat multiple pounds of the above in one sitting without too much appetite suppression and still feel like I can eat more.
I have never been a smoker but I hear nicotine is really good. What do you use?
I have a history of gastro issues so I am afraid to try a glp1. If I do I might try the wegovy pill. Thoughts?
I'm certain that we are all aware of the precautions in order to prevent possible physiological damages during very-low-calorie diets, like supplementing minerals (electrolytes), micro-nutrients and sufficient protein (if protein-sparing fast). Especially electrolyte-disorders through hypokalemia can cause fatal arrhythmia in combination with cardiac stress & extreme hypophagia. But I'm currently reading some papers discussing sudden death amongst obese dieters on VLCDs and these cases have never been fully clarified. Some of the deceased were monitored more or less actively, but changes in ECG were just ignored; some used unfortunate formulas with incomplete protein; majority of them was female; not every death was linked to the diet itself afterwards - there hasn't been a full explanation ever since, besides making changes to the diet, to make modern approaches/formulas/protocols safer. The only truth seemed to be that medical supervision is crucial.
What is your opinion on that matter? Many, especially in this forum, seem to undergo this procedure on their own without assistance & I couldn't find any recently recorded deaths despite the huge popularity of VLCDs.
https://pubmed.ncbi.nlm.nih.gov/6372663/
https://pubmed.ncbi.nlm.nih.gov/7223697/
https://www.ahajournals.org/doi/pdf/10.1161/01.CIR.60.6.1401
https://pubmed.ncbi.nlm.nih.gov/7275462/
https://www.nytimes.com/1977/12/28/archives/data-suggest-tie-between-15-deaths-and-liquid-diet.html
I did a couple months ago cycle last year and lost 150lbs. I plateau so I did a “reset” where I basically ate at maintenance for a few months. Gonna get back on cycle.
Status Female 39 430lbs 12.5mg of Zepbound
HAVE to eat 30 grams of fiber a day or will have stomach issues
What would be my goals? Last time I basically lived off of egg whites, and a little bit of salsa
*edit I would like to do RFL
Im having so much trouble sleeping and wake up each night due to indegestion! Down a lot in mere days so I want to continue but I feel so terrible overnight. Any advice?
Currently running a final round of rfl to get giga shredded. My diet is fish oil pills and baked chicken tenderloins. Each one is 2.9oz and I have 10/day 2 at a time, eaten with my hands like string cheese dipped in hot sauce. Occasionally I’ll get an edge of a tender that’s crispy and I want more of that but don’t wanna add any cals. How do? Should I just burn tf outta them in the oven?
Are test levels quickly tanked on this diet?
I was considering adding minimum fat intake to maintain hormonal function which would be counter intuitive to trying to create largest deficit possible since it would increase daily cals by 500ish
5’11” male, 285lbs, ~42% bodyfat
Breakfast: Fairlife Nutrition Plan Shake
Lunch: half a bag (283g) Tyson’s grilled chicken bites (hot sauce added)
Dinner: egg white omelet with zero fat mozz and other seasonings
Drinks: shit ton of water, and 1 Gatorlyte zero sugar per day for electrolytes
Macros: just aiming for 150-165g protein and keeping carbs and fat as low as I can. I know should probably add in some green vegetables.
Supplements
1 multivitamin
2 triple strength fish oil capsules
I’m pretty much a beginner with lifting but will try to do full body sessions twice a week, a couple heavy sets.
Can new lifters who are actually training to failure actually build some muscle mass on this diet? I’ve heard some say it here before, not sure how true it is? Whole food diet, 4x upper lower 2x sets to failure on each exercise, whole foods of protein, large deficit.
I just finished about 10 days drinking cooked egg whites for dinner. I felt disgusted by the end of it.
I'm about to do another "cycle" of 12 days and realized that tandoor chicken tikka seems to be a pretty lean cut of chicken but tastes amazing. Thinking of ordering it from a restaurant.
Is this likely a safe PSMF option?