Wednesday, June 15, 2022

30 Day PSMF Results

30 day PSMF completed, going from 195 to 180 lb (I'm 5'9"). Followed the Rapid Fat Loss Handbook pretty closely but added 15 minutes of cardio a day to cut down a bit faster and supplemented with all the usual vitamins, fish oils, used a potassium salt to hit electrolyte targets, etc.

Workout was a 6 day PPL with 1 rest day a week.

Most meals were lean meats, cottage cheese, veggies. Lettuce wrapped burgers were great. I found some low fat mozzarella with almost the same macros as cottage cheese so that was great on the burgers. I did do 1 refeed day a week, 2 of those were still at a slight deficit and 2 were at maintenance. Both times when I had alcohol with the cheat meal I had the weight loss stall in for a few days after, even at a serious deficit - longest stall was almost 6 days, then saw a whoosh.

After 30 day PSMF -180 lb

Before -195 lb

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