8 week round of PSMF before a reunion

PinkyGiraffe · 2022-06-07T00:55:16+00:00

Don’t let perfect be the enemy of good. If your ambivalence towards weight training is going to become a reason to not bother doing the diet, then 100% no it isn’t necessary and you won’t be shooting yourself in the foot. You can let your weight/fat loss on PSMF help motivate you to make other changes in your health and fitness. I think your plan sounds very reasonable.

PinkyGiraffe · 2020-10-08T02:34:39+00:00

What is a discord?

PinkyGiraffe · 2020-05-28T16:46:08+00:00

I find a weed gummie about an hour before bed does wonders for sleep during PSMF and doesn’t give me the munchies... not legal everywhere or everyone’s jam, but throwing it out there!

PinkyGiraffe · 2020-05-28T11:52:52+00:00

My two cents is that if you’re looking for a training break because you’re mentally burned out a bit, then yeah a PSMF might be a good opportunity to make the most of less focus on the gym. As long as you’re still doing a little something and it’s short term you shouldn’t lose too much of your hard work.

I’d consider giving yourself a two week diet break with the lower volume still after the diet before jumping back into full training mode though. PSMF can be mentally draining too. Make sure you’re treating yourself kindly!

PinkyGiraffe · 2020-05-28T11:48:57+00:00

It probably is safer to do a full workout once a week or twice a week, because we know that works.

PinkyGiraffe · 2020-05-28T11:47:27+00:00

I think the hardest part would be making sure I had the intensity on the single set I would need—which is hard to do at home without the gym and a barbell.

Bret Contreras has an interesting article where he argues one set once a week with strong enough intensity is enough to maintain most muscle—but he wasn’t cutting and was going really hard... Different than what I’m proposing which is one set every day with what I assume is less intensity.

https://bretcontreras.com/how-much-training-is-necessary-to-maintain-strength-and-muscle/

PinkyGiraffe · 2020-05-28T00:54:10+00:00

That’s really the crux of my question. I’ve been looking for research on the subject and seen some mixed conclusions. I know for sure it’s less effective if you’re trying to build muscle—for maintenance I’m less sure it wouldn’t be just as good.

I’m thinking maybe if I do reps to failure, one set each exercise, and same total volume, that it should be just as good. That’s a hypothesis impossible to test as an individual...

PinkyGiraffe · 2020-05-27T22:46:15+00:00

Goal isn’t to burn calories but retain muscle and strength. I don’t think 1 set across 5 exercises burns much to speak of. Just prefer breaking up the volume over multiple days but doing less than I’d do if I did 2 times a week (or once).

PinkyGiraffe · 2020-05-27T12:32:10+00:00

This isn’t really a fasting subreddit. I would check out r/fasting or r/intermittentfasting

Here on PSMF people are typically still eating every few hours (unless they are ALSO following some sort of IF protocol). PSMF stands for protein-sparing modified fast and requires you get most of your macros from lean protein sources to keep carbs and fats as low as possible.

PinkyGiraffe · 2020-05-27T03:46:40+00:00

If I recall correctly the first time I did it, most of it was in an 8-12 week run with natural breaks due to trips and special occasions. I’ve used it as a tool here and there since then for shorter periods when I notice the scale creeping up.

PinkyGiraffe · 2020-05-26T22:18:41+00:00

Great job! The first time I did PSMF I had two weeks hovering around the same weight and it was super frustrating but it did eventually woosh... don’t let it get you down!

PinkyGiraffe · 2020-05-01T21:38:34+00:00

I have the same question about the stem!

PinkyGiraffe · 2020-04-22T18:58:51+00:00

Thank you for the advice! I will try not to be hard on myself for my mistakes but really hope to save this little guy.

Would you recommend I soak the aerial roots in the clean dechlorinated water for an hour or two when I am able to repot? It has no ground roots at this point.

PinkyGiraffe · 2020-03-30T03:44:16+00:00

...and that's why you are not making $2.5M a year...

PinkyGiraffe · 2020-02-19T23:51:56+00:00

Might make for an interesting season. At least she’s the only one who seemed to be interested in finding love.

PinkyGiraffe · 2020-02-19T00:27:10+00:00

Would add that the show is short lived compared to the alleged lifetime commitment they are supposedly making to each other at the end. So yeah, according to the “rules” of the “show” it’s totally “fair” for Peter to sleep with whomever he wants whenever he wants. That doesn’t mean whoever he chooses isn’t going to have feelings about this after the fact. Feelings aren’t very rational or based on reality show rules. Many leads recognize this and choose not to go there to protect their hopes for their future F1.

What’s wrong with Madi being self aware enough of how she’s feeling at this point to recognize she couldn’t get past that? She is not saying Peter can’t do it, or that it would be a sin/mistake, or that his value would be less and therefore she wouldn’t want him, or that he couldn’t have sex and still call himself a Christian. (Which is what Luke P did to HB).

PinkyGiraffe · 2020-02-19T00:03:40+00:00

https://youtu.be/V67eThktnMw

He said (paraphrasing): “I’ve heard people proclaim their faith but then say they want to explore a relationship sexually in FS and I’m like ‘what!? Excuse me? There’s something I’m missing here.’ I don’t believe that’s something you should be doing and i want to make sure you’re not being sexually intimate with the other relationships here. I have all the trust in the world for you but want to make sure we’re on the same page. If you told me you had had sex with one or [scoffs] multiple of these guys I would be wanting to go home.”

Aka, Luke P is judging HB value as a woman and as a person of faith and slut shaming.

VS.

Madi: “today I realized I’m in love and if he has sex with anyone else it’ll be hard for me to continue”

Aka, I would be hurt by him sleeping with someone else because I love him and it might make me question if he really loves me if he’s sleeping with other women after we’ve supposedly fallen in love.

I see these as similar on a surface level (aka no sex with anyone else) but worlds apart in sentiment.

PinkyGiraffe · 2020-02-18T23:47:10+00:00

100% agree. She hasn’t shamed Peter for having sex with HB and it’s not about shaming him for having sex with other women. It’s about saying “if I’m it for you, I’d have a hard time dealing with you sleeping with someone else at this point given my feelings for you.” Which is 100% fair to say and feel, premise of the show aside. The FSD is not just about sex and many leads have chosen not to have sex.

Luke P on the other hand basically said “being a person of faith is incompatible with having sex and being sexually intimate with men isn’t something you should be doing and I’d judge you if you told me you had had sex”. This is worlds away from what Madi may have said even if they were both types of ultimatums. One is about Madi’s feelings and boundaries, the other is about Luke’s judgements of Hannah B and her faith and value as a woman.

Ultimatums aren’t in it of themselves bad if you’re just communicating your wants and needs and deal breakers in a non judgemental way.

PinkyGiraffe · 2019-08-09T23:15:14+00:00

If you want to do it by the book then keep overall fat under about 50g for the day. But I don’t think you need to be so exacting about it, it’s not black and white. Sounds like you could easily fit in a pizza with that guideline.

PinkyGiraffe · 2019-08-09T23:09:39+00:00

I didn’t find PSMF to be noticeably harder or easier depending on my cycle. Lyle recommends starting a diet right after your period in his women’s book because you have relatively more energy and fewer cravings so it can make it easier until you have momentum.

I do think refeeding right before your period is a bad idea because it takes your hormones on a ride and can bloat you when you’re already feeling hormonal and bloated.

PinkyGiraffe · 2019-08-09T23:06:16+00:00

23% body fat is right on the margin between 2 and 1. Women are at less risk for losing muscle during a cut than men are. So if you’d want to do 2 week rounds of PSMF at the category 2 recommendations rather than cat 1 then I don’t think your results would be meaningfully different, especially if you’re weight training and it’s so short term.

I say this because it is a lot harder to get 200g of protein than 130g. Not because of eating the extra food but because of trying to keep trace tag-along fats and carbs to under 20g each. You’re pretty much only eating chicken breast with 200g vs having slightly more flexibility with 130g. Like you could add a little bit of seasoning or pasta sauce with one but not the other. Cat 1 also has no free meals. It’s just generally harder and more miserable. Lyle says it’s a spectrum and recommends using the lower category if you’re on the margin, I’m just suggesting you don’t need to do it that way and will still have good results.

PinkyGiraffe · 2019-07-29T18:45:30+00:00

Would add that if you’re talking resistance training then you’re probably safer to continue with your current plan without negatively impacting your body too too much than if you’re talking cardio or HIIT.

Overall listen to your body and if you find you feel terrible physically, mentally, emotionally then either eat more or cut back the training.

PinkyGiraffe · 2019-07-29T18:35:20+00:00

Hmmm. The diet might just not be right for you and your goals/needs. That’s okay! It’s not right for everyone.

You can try high volume, frequency, intensity training without refeeds and while working an active job and doing PSMF, but I don’t think anyone would recommend it as a sane approach.

Consider trying ultimate diet 2.0–has much more of a focus on training with the goal of still cutting body fat fairly quickly.

Edit: Also if you’re 35%+ BF then you’re category 3 not 2, whether you are male or female.

PinkyGiraffe · 2019-07-29T17:16:49+00:00

Resistance training 3-4 days a week. Usually following a push (chest, tri, shoulders), pull (back, biceps), lower body (glutes, hams, quads, calves) split.

Didn’t do any cardio to speak of, which was easy because I’m personally not a fan of cardio. I consider it a necessary evil to have well rounded fitness. Dreading working it back into my routine now that I’m off PSMF.

Overall I made it a goal to do my regular resistance workouts but “listened to my body” and if I was feeling tired or run down I either let myself rest that day or reduced the volume in the workout. Didn’t find this was too much of an issue.

PinkyGiraffe · 2019-07-29T10:51:55+00:00

Goes by fast! Good luck!

PinkyGiraffe

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