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.
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from loseit - Lose the Fat https://ift.tt/wcNUOje
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