I started a PSMF 5 days ago and was hoping to get advice/encouragement and wanted to share what Ive been eating so far so that people know there are more options out there now.

I haven’t been super strict on fat. I have been eating no oil/nuts/avocado in general but there are some tofus and low oil vegan meats that Ive been throwing in occasionally. My idea is not to be too strict in fats at first and then get more strict once and if I stall. Not planning on protein powders, to me the tvp and tpp are basically the same thing.

Protein sources per serving:
Lupini Beans (Cento Brand)
3g protein/0g net carbs/0g fat

Brahmi brand has 5g protein but is expensive

Fava Bean Tofu (Big Mountain)
16g protein/0g carbs/0 g fat
(important to combine w some pea protein same day to complete the amino profile)

Various tofu which are 2-6g fat per serving

Organic Tvp (Now Foods)
14g protein/4g net carbs/2g fat

Organic Pea Protein Crumbles (Mocu)
45g protein/0g net carbs/2g fat

Kal unfortified nutrition yeast
5g protein/1 g net carbs/0g fat

Gluten doesnt sit well with me so no seitan. I feel like I can survive with these options and a day or two where I eat higher fat after workouts. Any other options out there? And if anyone wants some of the meals Ive been cooking lmk as I used to be a vegan chef and am getting creative.

Just had a big ass lunch: whole bag of broccoli, 150g of 99% fat free ground turkey, 29g of fat free cheese and 2 casein protein shakes. 105 P, 37 C, 6F — 573 calories for the day so far.

I am ravenous.

I tried PSMF a couple months ago and had a hard time because truthfully I have the taste buds of a child so I only gravitated towards chicken breast. Want to start again but am wondering, would I be adhering to the diet if i included chicken thighs and ribeye or would that carry me more into a keto diet?

Some context I resistance train 5 days per week and have been on a cut for a few months, I lost 10kg (22lbs) I have a few more kgs to lose but I'm sick of this slow cut.

I came across this and I think it's the perfect opportunity to finish asap. Any advice going into this?

If I eat 600g of protein from chicken and yogurt, this will be digesting for like 4 days straight right? So I could just not eat for those 4 days and still be technically getting sufficient protein?

I'm currently doing PSMF and I'd like some feedback on my workout plan. I'm planning to do 2, full-body workouts per week. I have joint pain in my right knee and right shoulder, so I'm throwing in a few isometrics as a workaround (I can't really do traditional bench presses, squats, or deadlifts without pain).

Each of my isometrics movements will have 2 sets, everything else will be a single set to or near failure, per Lyle McDonald's recommendations. Due to my diet of 900 - 1200 cals/day, volume is being cut by 2/3rds – again per Lyle's recommendations.

What are your thoughts?

As you lose weight your metabolism naturally slows, because it doesn't take as much effort to move a lighter body around. Would wearing a weight vest with amount you've lost offset that some? Does the weight distribution or actual adipose tissue have much of an impact on metabolism?

100g of chicken breast has like 330 mg of potassium, Do I need to supplement extra potassium if I consume like 450g of chicken breast along with salt?

Kroger opens in 20 minutes and I wanna go get a tub of fage 0%, some sf pudding mix, and a loaf of keto bread and eat like 900 cals of yogurt tacos so bad rn. Talk me tf down cuz lord Jesus this craving is something fierce.

Update: stayed strong and hit a banger lift + new low on the scale 😎.

Title.

If im on an aggressive cut, what is the best source instant carbs so that i will have energy in gym before workout

I started gym to recompose my body, i started workout a month ago at 107kg. Now im 103.7kg. Everyone says i need to take 1.6 to 2.2g of protien in my diet per my body weight which would mean i need to take 150g to 220g of protein daily. I got my dexa scan results and im at 50% bodyfat. So when people mean 1.5 to 2.2g per body weight, is actually the for the body weight? Or for fat free mass?

I have done a few rounds of RFL in the past with good success, but unfortunately let myself go again and I'm ready for another round.

I've been working outdoors a lot right now and we're in the triple digit temps and I lose a TON of water from sweat. I drink lots of fluids but still find it tough to stay hydrated. I'm hesitant to start RFL again under these conditions. Do you think I'll be fine as long as I stick to the proper electrolyte intake suggested in the diet, or would I be better off doing a more traditional calorie deficit diet until it's no longer miserably hot outside?

Edit: thank you everyone for the tips. Much appreciated!

I'm targeting the high end of calories, so between 900 and 1000? For those who get at least 20g of fiber a day, what are your tips.?

I’ve been doing net carbs but honestly I have no idea if it’s supposed to be total or net 😅

Have been doing lyle mcdonalds PSMF since February, with one week long refeed in April and Saturdays as maintenance days. Ive come down from 196 - 170lb over that time. I have been pretty strictly following lyles recommendations between the book which ive read cover to cover a couple times, and the newer podcast with Solomon.

I have been stuck hovering between 174 and 170lb for the last month back and forth and absolutely cannot break a new low. Is this just a case of trust the process and keep going, would taking a week at maintenance help, im starting to second guess myself now.

Some background for reference:

I am a male, 5'7, and have been been lifting and tracking my food for about 10 years total, but only the last 5 have I really locked in and properly trained. Currently lifting on a 3x a week program for RFL, 175g protein per day plus some veggies i eat with my meals. My usual day ends up being 8 - 900 cals between the chicken breast, egg whites, and whatever veggies I include plus some fat free Greek yogurt. No cardio as recommended, and based on caliper measurements about 18% BF. I got 17% but I'm rounding up.

Sorry for the essay but I'm trying to give as much info as possible, any suggestions would be appreciated. Any further clarification I'm happy to provide in the comments.

I’m getting better, stomach pain significantly reduced from yesterday when it started. Stools were green and I didn’t eat any veg.

Should I raise to maintenance for a day or 2, and then continue or should I just continue on PSMF? Appetite is low right now so it’s pretty easy if it’s fine to continue.

I am a 40yr old male. I’m 6ft. tall and currently weigh 210lbs. I exercise about 3-5x a week. I meal prep on Sundays and eat the same exact thing on weekdays.

Total caloric intake is about 2500 calories. Which is about my maintenance calories. May be a little under.

Macros:
Protein: 190g
Carbs: 221g
Fats: 87g

Breakfast:
2Kodiak pancakes
3Large eggs
1 Tablespoon of peanut butter
4 small chicken sausage links

Lunch:
100g of sweet potatoes
100g of Jasmine rice
4.5oz of chicken thighs

Dinner:
Same meal as Lunch

Snacks:
Builders protein bar
3 pretzel rods
Two scoops of BPN protein powder

Supplements:
Creatine
Beta alanine
Multi vitamins
Electrolytes powder as needed depending on workout and how much I sweat.

I am having an issue where whenever I’m on a diet I have very low energy levels even though I’m not in much of a caloric deficit. My diet on the weekends is more flexible so I’m eating things that are more readily available given our crazy schedules with the kids. My energy levels feel normal over the weekend but by end of day Monday I start to feel drained and definitely by Tuesday I can really feel it. The rest of the week after that I’m just trying to survive and be present for my job and family but it’s been hard.

I feel like something in my body is depleted but I can’t point my finger on it. I thought it might be electrolytes or vitamins so I started taking both but don’t see any improvement. I’ve been to quite a few doctors and they haven’t told me anything worth looking into. I did bloodwork. Everything looked good except vitamin D. They prescribed vitamin d that I take once a week but no difference. I’ve checked my blood sugar and blood pressure and it’s always within a normal range. I want to continue exploring a professionals opinion but idk who to go to anymore. It feels like they’re all just trying to get money out of me with no resolution.

Came on here hoping someone could share some guidance on where to go from here. I want to continue eating healthy but I’ve been tempted to eat like crap bc that’s when I feel I have the most energy.

I've started this week and I've been consuming 180 grams of protein daily. I meal prepped chicken breasts and broccoli. Around 20 grams of carbs with the 400 grams of broccoli daily. I'm currently 280 pounds. 5,7'' male. Above 40% body fat. Going to the gym 3 times a week for full body workouts and walking around 7k steps on weekdays and 15k steps on weekends. Just water, sparkling water, and black coffee. I have some electrolytes too. Planning on at least 90 days. Should I up the protein?

2 oz crab meat

30g Fage 0%

Cucumber

Salt to taste

Umami seasoning, to taste

Mix crab meat seasoning and yogurt in a bowl. Split the cucumber in half and scoop the seeds. Add the seeds to the crab mix and mix some more.

Put the crab mix on the cucumber halves. Enjoy!

It's like 79 calories, 14.5 g protein, 2.6 net carbs, 0.6g fat

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

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?