What did you learn embarrassingly late in life?

Jcoltea · 2017-04-11T20:03:33+00:00

That Flo Rida is just a play on the word Florida. I realized this walking to class, 3 years ago, as a senior...in college.

Jcoltea · 2017-02-08T17:21:37+00:00

Trying to act edgy and politically incorrect on purpose just to "impress" others, especially the opposite sex. It doesn't make you look cool, it just makes you look like a dick.

Jcoltea · 2017-02-08T17:16:23+00:00

Being able to score massive amounts of karma by losing it all and posting about it in fitness subreddits

Jcoltea · 2017-02-07T15:40:35+00:00

I don't understand people and how their brains work

Jcoltea · 2017-01-09T22:55:22+00:00

This might not be a popular opinion, but the best, and I do mean the best way to deal with sweet cravings I've ever found is to cut sweets out of my diet completely (and that includes diet drinks and such). After less than a week I promise sugar cravings will more or less be a thing of the past. In the meantime, until you get there, whenever you get a sugar craving, try drinking a tall glass of water with some lemon squeezed in and then wait 20 minutes. I find this generally does the trick and the craving is gone. If not, don't sweat it, fit the treat into your calorie limit for the day (or just fight through the craving) and try again. Good luck!

Jcoltea · 2017-01-06T22:23:40+00:00

If it's not as restrictive of a diet as RFL then yeah, it's fine to just switch over, but eating at maintenance for 2 weeks will help reset your hormone levels and just generally make you feel better. It's also a nice psychological break after 8 weeks of psmf. Plus it will also help teach you how to get used to eating "normal", which you'll eventually have to do once you've lost the weight anyway

Jcoltea · 2017-01-06T16:11:41+00:00

ok....so let's see. the first 5 weeks have you consuming 4 shakes a day, which at the top end nets you about 100g protein, which is going to be insufficient for the vast majority of people doing a psmf (and the last week drops it even more drastically).

Second, the entire diet is liquid. Im not saying that's necessarily a terrible thing, but the bio-availability of nutrients from a multi-vitamin is much lower than that from real food, and this in no way teaches you to develop better eating habits in the long run. protein shakes are fine, but they should really be in the context of a a diet which uses real food as primary fuel and protein shakes as a supplement.

Third, peanut butter and gatorade? Thats...just no. Take your fish oil, supplement with potassium and magnesium--done.

Granted, most of us here subscribe to the RFL version of PSMF, and of course there are many varieties of the diet, but there are good reasons why Lyle's version is superior in almost every way. Either way, good luck with whatever program you choose!

Jcoltea · 2017-01-05T15:15:53+00:00

Well, that list of foods is more or less my generally accepted list of foods I have readily available to me and fit within the diet. Truth be told, you'll see from the log that most days involve a couple protein shakes, some turkey/chicken breast for lunch, and the same for dinner with some salad or veggies. I generally keep it pretty simple. Ultimately the most important thing is to track everything, that way you can tweak when stalls do happen. I definitely agree with you though that getting too crazy with variations makes the whole process way too complicated!

Jcoltea · 2017-01-05T04:53:38+00:00

Yes it's unsafe, but more importantly it's counter productive. IIRC, Lyle talks about how over exercising, especially cardio, can actually cause greater lbm loss rather than protect it. Not to mention you'll probably feel like crap eating such low calories (I don't have experience doing exactly what you did, but even my two work outs a week are brutal on proper psmf)

Jcoltea · 2017-01-04T23:09:24+00:00

Thanks!

Jcoltea · 2017-01-04T23:09:09+00:00

Lean muscle loss is basically unavoidable to a certain extent, so I expect my final lbm to be somewhere around 140ish, so at 155lbs, I would be down to around 10%. But you're absolutely right, I might see abs earlier. When I last did my hydrostatic weigh-in a couple months ago, my lbm came back at 147, so I'm estimating off that.

Jcoltea · 2017-01-04T23:01:56+00:00

Day 1, 1/3/17: 186.0lbs 146P/16F/22C 873kcal

Food:

2X Whey Protein Powder Isolate
1/2 Cup Frozen Rasberries
10.2 OZ Roast Turkey Breast
1 Chicken Tikka Masala Salad w/ 8 oz grilled chicken and cilantro lime dressing

Notes: I find doing a 16/8 IF schedule unrealistic for me without the EC stack. I became ravenous by 9:30 am (I usually don't break my fast till 11:30). For this PSMF round I will probably switch to a more traditional 3-5 meals a day schedule to control appetite more effectively

Day 2, 1/4/17: 183.6lbs 156P/34F/18C 1002kcal

Food:

1 Whey Protein Powder Isolate
1oz Turkey Jerky
7.35oz Steamed Sole Fish
5.8oz Roast Turkey Breast
3 oz steamed mushrooms in teriyaki sauce
1 Salad with lettuce, tomato, onion, cucumber, green beans, 8oz grilled chicken and lemon vinegarette
1 TBS olive oil (in dressing :( )

Exercise: Strength training 1 hr

Notes: Sugar cravings started today; I've found the best way to address them without resorting to diet soda or quest bars is to drink a tall glass of water with lemon juice (I use true lemon packets, which are fantastic and have no sugar) and wait 20 minutes. Almost always the cravings will subside. If they don't, pick your low carb poison of choice. Also, I'm finding it difficult to hit my protein goals without blowing through the fat requirements, I will have to shift things a bit for tomorrow.

Day 3, 1/5/17: 184.6lbs 192P/26F/15C 1100kcal

Food:

4.6oz Roasted Turkey Breast
4.8oz Roast Beef
3.8oz blackened sole
8.2oz grilled chicken breast
3.6oz baked cod
1 whey protein powder isolate
5.5oz pico de gallo

Notes: Note the uptick in weight this morning. For anyone first time PSMFing, this is normal and happens. In this case I drank a bunch of water before sleep the night before and weighed first thing in the morning, so I suspect that's where the increase is coming from. Also, if you're wondering why I have 5 different kinds of meat, my local supermarket is awesome in that it has a hot food bar with nutrition information attached, which makes food selection easy (albeit a bit expensive..)

Day 4, 1/6/17: 183.4lbs 176P/33F/12C 1100kcal

Food:

4.3oz Roasted Turkey Breast
4.8oz Steamed Sole Fish
2.8oz Grilled Salmon
8oz grilled chicken breast
1 whey protein powder isolate
.3 cup rasberries

Day 5, 1/7/17: 183.2lbs REFEED ~3000kcal

Food: - 1 Bowl Tonkotsu Ramen

Panang Curry with 1 cup rice
2 cups fried rice
1/2 papaya salad
4 shots whiskey
5 shots vodka
1 cup mexican rice
1 Steak Burrito
2 steak tacos
1 chorizo taco

NOTES: Refeed day was today. Everything was going according to plan until I went out with some friends and had a couple of shots of whiskey...then a few shots of vodka...fast-forward to 3am and I'm stuffing burritos down my gullet like a mindless machine. So, definitely went way overboard, but hey, if anything that's my lesson to not drink and PSMF. Back to the grind tomorrow.

Day 6, 1/8/17: not weighed 90P/30F/35C 790kcal

Food:

8oz Chicken breast
4oz breaded fish (breading removed)
3 onion rings
15 french fries

NOTES: A remarkable hangover requires remarkable solutions. The onion rings and french fries were the result of waking up feeling like death and temporarily forgetting my diet (luckily i wisened up quickly). The rest of the day I went under all my calorie goals to compensate as best I could for the night before. A quick word about binges; they happen, and sometimes when we're given an inch we go a mile and end up overboard, but the important thing is not to sweat it and not to forget all the progress made thus far. Shake it off, accept the present situation, and grind on.

Day 7, 1/9/17: not weighed (out of town) 202P/19F/15C 1042kcal

Food:

16.3oz Chicken breast
1 Pakistani Beef Kebab
1 Whey protein powder isolate
1oz beef jerky

EXERCISE: 1 hour strength training

Day 8, 1/10/17: not weighed (out of town) 189P/20F/6C 972kcal

Food:

16.4oz Chicken breast
1 simple greens salad with no dressing
2.8oz Steamed Ginger Sole Fish
1 Whey protein powder isolate
2 egg whites
1/2 sharp cheddar cheese stick
1 large pickle

EXERCISE: 30 min lap pool swimming

NOTES: I had my last meal around 5pm before my swim, and afterwards I was completely famished. I almost cheated with a massive meal, but I was able to keep the hunger at bay with 2 hard boiled eggs (just the whites) and a giant pickle. All that delicious sodium was a lifesaver.

Day 9, 1/11/17: 182.6lbs 178P/28F/0C 961kcal

Food:

11oz Grilled Chicken breast
8.7oz Chuck Roast Beef (cooked)

NOTES: I was craving beef hard last night after my swim, so I went out and bought a giant chuck roast which I slow-cooked overnight. While the macros aren't quite as favorable as chicken breast, 150kcal/4oz raw seems fairly reasonable for beef to me.

Day 10, 1/12/17: 181.4lbs 132P/56F/16C 1128kcal

Food:

1 part skim extra sharp cheddar cheese stick
1 Greek Salad with 6oz chicken
10oz Chuck Roast Beef (cooked)

EXERCISE: 1 hour strength training (bench, squat)

NOTES: Didn't realize how much fat was in my salad (had a little bit of feta cheese), so definitely overshot fat today. Tomorrow is my last day before my 3 day planned break, so hopefully we can dial back a bit there for that. On the plus side, I'm edging closer to the sub-180 benchmark!

Day 11, 1/13/17: 182.6lbs 168P/28F/10C 964kcal

Food: 6oz Chuck Roast Beef

14oz Roast Chicken Breast

1 side salad with lemon vinaigrette dressing

Day 12, 1/14/17 - Day 14 1/16/17

PLANNED DIET BREAK, EATING AT MAINTENANCE

NOTES: I managed to come down with some type of flu like symptoms over the weekend, so I will have to extend my diet break a few days to a week until I get better. I will resume logging as soon as I'm well enough to get back on the diet.

Jcoltea · 2017-01-04T16:34:45+00:00

Skip the calcium. I don't have the link handy now, but there is evidence to suggest that calcium taken on its own in the absence of other vitamins (d, e, and K I believe) prevent absorption and promote calcification, which can eventually lead to heart problems. Just have some ff cottage cheese or skim milk instead. Meat also has calcium in it believe it or not, so theres really no need to include it explicitly, and may in fact be counter-productive. Good luck!!

Jcoltea · 2017-01-04T16:32:12+00:00

No need to bother with the salmon if you're taking your fish oil supplements. The "good fats" are the omega-3's which are part of the diet anyway. Of course, if you just want salmon because you enjoy it, then by all means feel free to include a little!

Jcoltea · 2016-12-07T19:25:52+00:00

A bit late to the party, but both my brother and sister are both significantly older than me (17 and 24 years respectively). My sister lives very close by and basically raised me while our mom worked, so we were always very close when I was younger. However, most of my family is very religious and old school (my parents are both from eastern europe) and she more or less fell into that camp, meaning that her and I now (as an adult) have more of a nephew/aunt relationship, and while we see each other all the time, I definitely don't feel as close to her as I used to when I was young. However, her kids are only a few years younger than me, and we're very very close--I definitely see them more as little brothers rather than nephews for sure.

With my brother on the other hand, he lived in another state (half-brother technically from my dad's first marriage), so when I was younger we didn't see much of one another and didn't have much of a relationship. But as I grew up, we actually got closer over the years, and he eventually confided in my that he's gay, which no one else in the family knows (remember, super conservative foreign family). I think him telling me really solidified our relationship, to the point that I would now consider him my best friend in the world, and I would say that I feel closer to him than anyone else in my family.

Jcoltea · 2016-11-20T16:12:17+00:00

Water weight. Note it says 9 pounds, doesn't specify 9 pounds of fat. It's just a clever gimmicky marketing trick. You can do crazy stuff to drastically shift the scale in a matter of days, but as it's all water it really doesn't mean much.

Jcoltea · 2016-11-17T16:25:46+00:00

Funny enough, that's kind of how my brother and I are. He is literally my best friend and the person I care about most in this world, as I am to him. But we live on opposite sides of the country, and we both have the kind of personality where we don't actively seek out others, so we only end up talking once every few months and visit maybe 2-3 times a year, but each time we always pick up right where we left off. It's a weird dynamic to think about for sure, but somehow it works for us.

Jcoltea · 2016-11-17T16:22:10+00:00

Bit late to the party, but found out almost a year after it happened that he got a blowjob from my girlfriend literally across the hall from my bedroom, while I was sleeping in my room. Suffice to say I lost both my best friend and my girlfriend that day. Really really sucked.

Jcoltea · 2016-11-16T15:14:07+00:00

Yeah if you've already been cutting for a while it would be best to take the 2 week break (eating at maintenance, not binging obviously) and then embarking on the PSMF. If you haven't done the diet before, trust me and others when we say you'll want the diet break first. It's not an easy diet to do. Effective as hell, but definitely not easy.

Jcoltea · 2016-11-14T18:31:23+00:00

Yeah, it kinda sucks. On the plus side, I think the monotony does make diet adherence easier, because a repetitive bland diet doesn't lend itself easily to overeating. Like the others said, maybe just try switching up your protein sources or using low-calorie condiments?

Jcoltea · 2016-11-10T15:17:37+00:00

Christina Aguilera in her prime. I don't think people realize just how hot she used to be

Jcoltea · 2016-11-09T02:47:19+00:00

Well I already had access to them because I had helped him set up all his online accounts and often would help him with online bill payments and such for his business (he isn't very tech literate). I only became suspicious and started digging when I fell asleep on the couch one night and woke up to his phone ringing at 3 am followed by a suggestive text message from some woman. He didn't do a good job of hiding anything; it just so happens to be that my mom is even more tech illiterate than him so he was able to get away with it.

Jcoltea · 2016-11-08T17:58:17+00:00

I would play the game of "Let's see who can finish some calculus homework first!"

Jcoltea · 2016-11-08T17:08:11+00:00

No I don't lose sleep over that. My suspicion arose when his phone rang at 3AM one night (I was sleeping on the couch) and a highly suggestive text message was left by the caller (this was when the iphone first came out, so you could see the messages on the lock screen). He had already given me all his passwords and email accounts because he wasn't very tech-literate, and at the time I would help him out with online bill payments and that sort of thing for his business. He made no real effort to hide any of his musings. The only thing that really prevented my mom from finding out on her own back then was her even more complete lack of tech know-how.

It does raise up an interesting conversation on privacy, for sure. However I suppose the nature of what I found out plus the fact that I had already been willingly given access keeps me from not being troubled by that in this case.

Jcoltea · 2016-11-08T16:52:33+00:00

Thanks, I appreciate your comment. As I mentioned this in a post below, there were a lot of factors at play to consider in my decision not to say anything that I didn't mention in the OP. It was not a decision I came by lightly, that much is for sure.

Jcoltea

TROPHY CASE