r/PSMF

Does anyone know if rotisserie chicken with the skin removed fits into the macros?

I am worried about the fat content (even without the skin).

I have done 12 days of RFL now and am very happy with my physique and leanness.

The cold hands and feet as well as lethargy are also catching up to me now despite managing electrolytes and what not.

I am 18y male, 81kg, estimate myself at 10% bodyfat and want to transition into bulking.

My idea was to do a carb load tomorrow by eating 550g Carbs, low fat and moderate protein on 3200 calories for 2 days and then moving on to my estimated maintenance of 2900 calories.

Is that a good idea or will it cause fat gain?

Also, is my maintenance estimate reasonable?

I base it on 15k steps a day and 4 lifting sessions a week and the fact that my metabolism is probably tanked quite a bit from dieting.

Wasn't really expecting much in the way of metabolic slowdown, if any, but it fell right in line with the Katch-McArdle equation @ 10% bodyfat, I'll get it tested again when I'm done with this diet and hopefully down another 10lbs to see if there's been any significant change

It was 2131 FWIW, which is almost exactly what K-M predicted

I assume my TDEE is around 3000 given that I walk 10 miles a day, so the deficit is certainly pronounced with my @1500 cals a day (I eat 2+ lbs of veggies a day on this)

Hi,

I’m currently running a modified psmf (RFL relaxed) where I essentially eat meat, egg whites, cucumbers/other veggies, and 3 apples a day. I do include lots of non-calorie drinks, gum etc, and I average 4 cucumbers a day.

Sleep is good, energy levels are very good, training is great. I generally feel amazing.

What I’ve noticed is that my bowel movements are frequent, and loose. It doesn’t perturb me much, but I’m interested if anyone has noticed the same thing? Any feedback is appreciated!

This post is about my daily progress. Macros, steps and life stuff :)

Hopefully, this can also be helpful for people searching in the future.

I have been already on a small deficit and I increased my step count for greater fat loss. Demotivated to strength train but hope to get back into it.

I’m also going to try to track other “life stuff” since a major goal is to keep the life stuff happening smoothly in addition to the PSMF. I might cut down on the steps and add in some carbs and fats overtime, making this a nontraditional PSMF - overall, I just want to live my life well and get to my goal weight.
Speaking of, I don’t have a specific weight in mind – just a flatter tummy and thinner arms; my weight in my 20s was 43kg so maybe there.
In terms of other life stuff, I’m hoping to do one to 2 hours of timed work on my business every day, plus something beauty related, plus something family related.

I have 20 g of collagen protein included in the total protein amount – I have this for tendon issues.

My diet is very boring: protein shakes; white fish; eggs and egg whites; lean beef mince; occasional protein treats like commercially available protein cookies/custard etc.

I plan to throw in a few high calorie days in order to support running training.

-----

Day 1 15/08/26 48.6
140p 858cal 20k steps

Day 2 16/08/26 48.4
154p 921cal 17k steps

Day 3 17/08/26 48.8
141p 1206cal 19k steps

Day 4 18/08/26 49.65
140p 967cal 19k steps

Day 5 19/08/26 49.4
142p 718cal 20k steps

To be updated:

Day 6 20/08/26 49.9
138p 670cal 18k steps

Besides protein shakes obviously. What are the best pre-made foods for PSMF? Pre-made meaning you just heat it up or open it and eat it. It can be from Amazon or Costco.

I feel like the key to be successful at a long PSMF is to make it easy and convenient on yourself. Like I only need to eat 3 or 4 of these per day and that's it.

Hello! I virtually have zero energy at this point, only carbs can give me a boost for the gym.

Would it ruin the diet and get me out of ketosis if I ate a rice cake with some zero fat greek yogurt?

Hi! I will use this post to update my progress daily.

Hopefully, this can also be helpful for people searching in the future.

Note that I have been already on a small deficit and I've been going to the gym for 5 months.

-----

Starting date: 12/08/2026

Starting weight: 83.8 kg

Weight goal: 78

Day 1 - 12/08/2026
Weight: 83.8 kg
Breakfast: 4 egg whites and a slice of smoked turkey breast. Small amount of mustard.
Lunch: 2 meat cubes, lettuce, and 1/4 of a tomato.

Snack: zero fat zero sugar Greek yogurt and one boiled egg.

Day 2 - 13/08/2026
Weight:
Breakfast:
Lunch:
Dinner:

...

Holy crap, I'm down 20lbs in 2 weeks on my latest run and foolishly decided to measure more than just my waist this morning - and my arms and legs are each down over half an inch, which almost drove me to break out the rice cooker in a panic

Not the most motivating way to start the day even when you completely understand that it's water and glycogen and of course bodyfat that's dropped the measurements

That stringy look is objectively the worst thing about this diet, I know its transient and will vanish on a return to eating some carbs but damn, it's seriously a mind fk

Back again with another accountability log! Keeping these here has helped me stay consistent through my previous cuts, so I’m starting a new one today.

Starting weight as of Aug 09 is 143.0 lbs. I’m also starting with a 28” waist so I can track measurements alongside the scale this time. The plan is to run a modified PSMF for 8 weeks through the beginning of October.

I’ll be doing basically what has worked for me in the past: mostly PSMF days with some flexibility built in for real life. I’m aiming for around 2 free meals per week, some weeks I might only have one or none, I generally use the free meals to make room for social life.

Note: My version of PSMF isn’t completely by the book. I keep protein high but allow a little more carbs and fat than a strict PSMF, mostly from foods like Greek yogurt and Salmon as I am pescatarian and do not eat meat. This has worked very well for me in the past (see my previous logs) and makes it much easier for me to stick with the diet long term (I usually run this 8-10 weeks) while still keeping calories quite low overall.

My goal for this cut is to get back under 130, ideally around 125 lbs, by the end of the cut. After that I’ll reassess whether I want to continue losing or transition into something more sustainable.

I’ll update this post daily with my weigh-ins and whether the day was strictly PSMF or included a free meal, along with a weekly recap with how the week went.

Starting weight: 143.0 lbs
Starting waist: 28”
Goal: ~130 lbs
Timeline: Aug 09 to Oct 03, with final weigh-in Oct 04

Week 1
Day 1 08.09.2026 143.0 PSMF
Day 2 08.10.2026 141.0 PSMF
Day 3 08.11.2026 140.2 Free Meal
Day 4 08.12.2026 140.2 PSMF
Day 5 08.13.2026 140.4 PSMF
Day 6 08.14.2026 139.4 PSMF
Day 7 08.15.2026 0.00 PSMF

Week 2
Day 8 08.16.2026 0.00 PSMF
Day 9 08.17.2026 0.00 PSMF
Day 10 08.18.2026 0.00 PSMF
Day 11 08.19.2026 0.00 PSMF
Day 12 08.20.2026 0.00 PSMF
Day 13 08.21.2026 0.00 PSMF
Day 14 08.22.2026 0.00 PSMF

Week 3
Day 15 08.23.2026 0.00 PSMF
Day 16 08.24.2026 0.00 PSMF
Day 17 08.25.2026 0.00 PSMF
Day 18 08.26.2026 0.00 PSMF
Day 19 08.27.2026 0.00 PSMF
Day 20 08.28.2026 0.00 PSMF
Day 21 08.29.2026 0.00 PSMF

Week 4
Day 22 08.30.2026 0.00 PSMF
Day 23 08.31.2026 0.00 PSMF
Day 24 09.01.2026 0.00 PSMF
Day 25 09.02.2026 0.00 PSMF
Day 26 09.03.2026 0.00 PSMF
Day 27 09.04.2026 0.00 PSMF
Day 28 09.05.2026 0.00 PSMF

Week 5
Day 29 09.06.2026 0.00 PSMF
Day 30 09.07.2026 0.00 PSMF
Day 31 09.08.2026 0.00 PSMF
Day 32 09.09.2026 0.00 PSMF
Day 33 09.10.2026 0.00 PSMF
Day 34 09.11.2026 0.00 PSMF
Day 35 09.12.2026 0.00 PSMF

Week 6
Day 36 09.13.2026 0.00 PSMF
Day 37 09.14.2026 0.00 PSMF
Day 38 09.15.2026 0.00 PSMF
Day 39 09.16.2026 0.00 PSMF
Day 40 09.17.2026 0.00 PSMF
Day 41 09.18.2026 0.00 PSMF
Day 42 09.19.2026 0.00 PSMF

Week 7
Day 43 09.20.2026 0.00 PSMF
Day 44 09.21.2026 0.00 PSMF
Day 45 09.22.2026 0.00 PSMF
Day 46 09.23.2026 0.00 PSMF
Day 47 09.24.2026 0.00 PSMF
Day 48 09.25.2026 0.00 PSMF
Day 49 09.26.2026 0.00 PSMF

Week 8
Day 50 09.27.2026 0.00 PSMF
Day 51 09.28.2026 0.00 PSMF
Day 52 09.29.2026 0.00 PSMF
Day 53 09.30.2026 0.00 PSMF
Day 54 10.01.2026 0.00 PSMF
Day 55 10.02.2026 0.00 PSMF
Day 56 10.03.2026 0.00 PSMF

Final Weigh-In
Day 57 10.04.2026 0.00 FINAL WEIGH-IN

i’ve ate roughly 1200 calories daily on RFL this last week(2550ish maintenance). I definitely look leaner but the scale hasn’t moved (146 on the first 147 this morning) Just venting lmao. I’m sure i’ll have a big whoosh on the scale and be like 143 in a couple days. I eat really late in the night for my last meal so I can feel full going to bed so that could be why, I also wakeup at like 4am for work.
Just to be clear I do know how to accurately track and i’ve lost around 65 lbs since April 2025😭

I know Lyles category 1 is 1.5-2g, but I'm wanting to be stingy on calories and also to see yalls opinion on the minimum amount to maintain muscle, something like 15% is 1.5g then increasing by 0.1g each percentage. I know I'm nickle n dining hard on this but I'm just curious or even if y'all think you can stick to 1.25g till like 10%

Also some adding I do about 16-18k steps daily nothing intense, under 100bpm, and obviously full body 2 times a week

192lbs at 5'9" down to 152lbs. A few months later I am now sitting steadily at 160lbs.

160g protein, 20g fat, carbs kept as low as I could manage. Some days that meant basically no carbs. Calories started at 1600/day but declined from there. Towards the end, I was down to about 1000 calories a day.

Training was 4days/wk, pretty much exclusively weight training. Cardio was only done if my step count was below 10k during the first 2 months. During the last month I skipped cardio entirely and switched my training to 6 days a week. It was the same volume of work, but more spread out because I found my workouts were taking much longer to complete because I was very fatigued by that point.

Meals were protein shakes for breakfast and lunch, and almost exclusively ground chicken and veggies. Extra lean ground beef or the occasional fruit were treats. I also consumed a ton of cherry coke zero for my sanity.

I guess I can't attach pictures here? Will share in comments if possible.

Intermittent Modified Fasting (IMF) free calculator based on the Lyle McDonald's new book — https://demin.ws/imf

#imf #intermittentfasting #psmf #lylemcdonald

I was 200lbs at 5 foot 8. i have been 150 for quite some time, just eating whatever i want

today begins the push to 130lbs over the span of 60 days and im really grateful to this community for all it has done to me. also started PEDs so thats great. ts will make lyle proud

Beginning weight: (will log tommorrow) Aug 9

Diet: 650 calories, 150g protein, 50 calories in seasonings, EFAs, and supplements. chicken, white fish, clear whey protein powder as protein sources, argula and baby tomatoes for dessert

Training: ABABABAB split, 30 min workouts daily, with one hour of cardio (3mph) but will likely push this number higher, up to 2 hours due to cardarine's endurance benefits

PEDs: Test P / Test E 140-175mg weekly (im going to start phasing out the test E for P), trenbolone acetate at 5mg daily, more than enough to saturate the GCR, Cardarine at 20mg daily, replacement doses of t3 and t4, and of course a shit ton of reta, around 10mg weekly

i love u guys i know some of u dont approve with gear but why walk when u can drive. its so safe 💔

Anyone got any tips or tricks or recipes, I am based in the UK & want to know what to eat, I need about 150g of protein & obviously using lyle McDonalds method as little carbs & fats any advice?

He so I got one of those scales that do composition. It has 60 pounds before I reach the limit. It says my make up is (repeatedly) 75% fat, 14.6% skeletal muscle, 5% protein, 1433kcal BMR, 17.2% water weight 64.6%subdue fat.

First I would be dead at 17.2% water weight. While the weight correct the bmr is off per TDDE calculation. I have lost 130lbs on RFL and due to my weight calculation of my muscle weight is hard. I lost a ton of muscle last year and due lymphedema I was hoping this would help me will my goals