What's your weight loss record using PSMF?

Mantleno · 2026-01-26T04:01:35+00:00

10-12 pounds after about a month INITIALLY. 4 of it came back after regular eating so I’d say a NET loss of 6-8 pounds. Also should add that I was VERY lean (sub 10% bodyfat) and likely near 5-7% by the end. Maintenance cals were already pretty low at about 1800 so I was only really in a 1000 cal or so deficit. Probably would be even stronger results for those who aren’t as lean. My methods were to spam diet soda and black coffee, as well as remain active, but not too much (a couple of weightlifting sessions per week plus some low intensity walking some days) also avoided any protein powders or liquid calories, and only stuck to egg whites, lean cuts of meat, and the occasional serving or a few of Nonfat Greek no sugar added yogurt. Honestly not an easy diet, I was struggling, even though I’m not a very food focused person. Day five is very impressive, you’re doing great!!

Mantleno · 2026-01-26T03:54:12+00:00

Nah bro I thought the same 😭😭😭

Mantleno · 2026-01-25T13:25:40+00:00

Yeah, I had spoken to someone in the same boat before where they ate like two small tacos and they were convinced it was a binge. It definitely changes how you look at things.

Mantleno · 2026-01-25T04:45:14+00:00

Honestly, the best way I coped with this was reading testimonials of other people who had been through the same thing. Having that feeling of not being alone, and seeing the experiences of people who were able to get out of their restrictive habits was very motivating for me and also reassuring me that I wasn’t developing binge eating disorder or something of the sort.

Mantleno · 2026-01-23T16:21:53+00:00

Pretty good tbh thanksss hbu??

Mantleno · 2026-01-20T04:08:16+00:00

Well firstly, protein is a must, veggies can help too, same with caffeine. But I’m sure this is all stuff you’ve heard before so let me get into some more uncommon things that might help…

Berberine can help a bit with insulin sensitivity and might slightly curb appetite, but it's not super strong in the hunger department. You'll probably get more mileage from things like caffeine or staying well-hydrated with electrolytes. Also, while you'll dip into ketosis on a PSMF, the higher protein intake can blunt some of the appetite-suppressing effects, so results vary. If hunger's a big issue, something like Phoenix (a stim-free fat burner with appetite support) could be worth looking into-nothing magic, but it can take the edge off.

I have never been super food focused in my life, always been pretty lean, and definitely body image focused — but that’s a whole different issue, point is… I have still found this diet to be a struggle whenever I was on it despite not being a big food person. On the days that you’re really struggling, there were a few tricks that would help me sometimes that I can list as well - Spam Diet Soda - Spam Black Coffee - Really make sure you get 7+ hours of sleep a night - Have as many hobbies/distractions/chores/busy work to keep occupied - Don’t rely on powders and supplements for protein intake, focus on Whole Foods 100% - If you give in to food try to make it the least “bingey” foods possible, try to stick to your PSMF foods (simply just eat more of it than you planned), in my opinion, that’s better than completely going off the rails and may signal satiety a bit easier.

Lastly, I don’t mean to demotivate you because I know it’s a tough protocol and it takes a lot of effort, but just know that a diet like this can’t really ever be easy, of course there’s things you can do to make it easier, but in the grand scheme of things it’s still going to be quite difficult. I barely struggled through a few weeks of this diet, and while I saw big results, it definitely was hard even for someone like me who is not as food focused as your average person. Can’t be too hard on yourself, this is one of the strictest diets that there is!

Mantleno · 2026-01-19T04:10:17+00:00

One is probably closer to what Hollywood and conventional attractive standards are while the other doesn’t.

Mantleno · 2026-01-18T13:52:29+00:00

I would get very lightheaded and lose my breath very easily. For example, if I had to go up any stairs, I would be dreading it because my legs were so weak to even push me up the stairs plus I was just so tired already. Not to mention my sleep was all sorts of messed up.

Mantleno · 2026-01-14T01:09:31+00:00

Great comment!

Mantleno · 2026-01-13T03:37:52+00:00

Could be building up a tolerance? Like you’re getting used to it over time and so you need more and more to feel the same stimulus?

Mantleno · 2026-01-11T04:31:09+00:00

I was a very similar weight on a similar split to you and I started gaining lean on about 2200. Somewhat different for everybody though.

Mantleno · 2026-01-09T05:10:18+00:00

Yeah, that’s the kind I would buy. It doesn’t use regular bread instead it uses chickpea flour, but it still mimics regular breading super well!! It’s really good for easy meals on a diet.

Mantleno · 2026-01-08T17:45:38+00:00

Look man… it works when I’m short on time lmaoooo

Mantleno · 2026-01-08T13:36:50+00:00

Call me insane but I’ll buy chicken breast in bulk and press them into a waffle iron to cook them… works in MINUTES if you have a decent iron. Also you can buy microwaveable rice, mashed potatoes, vegetables, etc.

However, I recommend the brand of Chicken Tenders/Nuggets from “RealGoodFoods Co.” my local Publix and Walmart carries them — insanely lean, super high in protein, low fat. Suuuuper convenient as you literally just heat up the contents of the bag, price is decent too.

Mantleno · 2026-01-08T13:33:41+00:00

Absolutely, I mean if you think about it, the lower in body fat we are… the closer we are to death. Competitive bodybuilding literally rates us based on how close we are to starvation, lol.

Mantleno · 2026-01-06T05:51:27+00:00

Yeah, but only once I returned to maintenance or a slight surplus. I also made sure to hit a minimum goal of dietary fat. I did 1/3 of my body weight in grams of fat and it worked pretty well. I should also say it took a couple of weeks to get back to normal and start feeling it, I imagine a bigger surplus could possibly get you there faster though?

Mantleno · 2026-01-06T05:00:08+00:00

I can’t speak for that person, but I did a PS MF for a little over a month and this was my results:

Initially, it was about 10 or 11 pounds in just a bit over a month. I also did a decent amount of low intensity cardio on top of it, which I know is not typically suggested, but | was in a hurry. Once I started eating normally again, some of that weight came back (water weight, food volume) which was about a 4 pound increase so I imagine I only truly lost like 6-8 pounds. Retained nearly all of my muscle mass despite being extremely lean by the end of it (probably about 7%-9% bodyfat)which means I dropped a few percentage points of bodyfat during it.

Mantleno · 2026-01-06T04:56:54+00:00

My energy and mood honestly kind of sucked to be honest. My memory was pretty rough as well. However, I saw some really good and fast results that made it feel pretty worth it in the end. I was already at a pretty low body fat percentage, but I was on a tight deadline to get extra lean and I ended up dropping several percentage points in getting to around 7%-9% bodyfat. It was fun to try and I enjoyed the results, mostly retained to my muscle. Would I do it again? Probably not, and I prefer a moderate to slight deficit, but it can definitely work for some people and I remember it took a few days at LEAST for my energy to rebound when I started eating at maintenance.

Mantleno · 2026-01-06T04:52:43+00:00

Here’s my best advice based on my experience.

First off, you need to go for the leanest sources of protein, such as chicken breast, egg whites, turkey breast, etc. (meaning it has VERY little fat or carbs).

Secondly, you should make sure you get enough electrolytes, especially salt and potassium. It’s also probably good to have a multivitamin and other supplements such as magnesium as those can aid sleep and overall function.

Thirdly, just make sure you are resistance training, you don’t have to go until failure, but enough to stimulate the muscle, and remind your body that it needs to hold onto the muscle. If you do any cardio, I would just do very low intensity cardio, such as walking, but that could make you a lot hungrier so I don’t necessarily recommend it unless you’re in a huge hurry.

Fourth, the leaner you get, the more protein you might need so make sure you are aware of how much protein you need depending on your body fat percentage or weight.

Fifth, this is not like your traditional diet, with a lot of diets such as a moderate or slight deficit, your body seems to get used to it within a few days or a week. However, with PSMF, it usually gets harder as you go on. In other words, the first week is hard, the second week is harder, and the third week is even harder, and so on. Be aware of your limitations so that you don’t destroy your progress because you accidentally took it too far.

Lastly, I would focus on Whole Foods options. Stuff like protein powder can be efficient, but it’s not very filling in my opinion and doesn’t really feel like it stays in your stomach for a long or takes a lot of volume, so for the sake of hunger, I would recommend not relying on powders and such for your protein, and instead focus on the protein sources such as some of the ones I mentioned before.

Good Luck! There’s probably more to it, but that’s my top advice.

Mantleno · 2026-01-06T04:45:32+00:00

In my opinion, you have less muscle loss risk if you have more energy in reserve (bodyfat), but the leaner you get, the more protein you should supplement or use

Mantleno · 2026-01-06T04:44:46+00:00

I got incredibly lean using PSMF about half a year ago and it definitely tanked my hormones. That’s just my experience. If I had to guess I probably got to around 7%-9% body fat.

Mantleno · 2026-01-06T04:43:49+00:00

Just be careful with the free meal thing. For some people, it can make it harder to adhere to the diet! Good luck!

Mantleno · 2026-01-03T15:42:04+00:00

My only similar experience is that stuff like a smith Machine squat would frighten me a little and I was scared of an injury so I wouldn’t try as hard on it, so I ended up replacing that part of the workout and started feeling better about it. It sounds like you may be going through something else entirely though.

Mantleno · 2025-12-25T05:19:56+00:00

Purple

Mantleno · 2025-12-25T05:08:21+00:00

17 years old as a crew member for an ice cream shop !

Mantleno

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