What do I need to do to maximize the fat loss? I know Lyle says don't do too much cardio but he has never really given an actual reason why.

I am male, 33, 243 pounds and I have a 46 inch waist and I want to get it to 35 or lower as fast as possible. Preferably by Thanksgiving or Christmas.

1. How much weight in how much time?

2. What is your category, calories, and protein?

3. How do you stay disciplined, manage hunger, etc?

I’ve only just seen. Won’t be buying Casein again.

Copied from a Reddit comment

For longevity there's research suggesting you don't want a bunch of free protein. It up-regulates IGF-1 and increased IGF-1 is linked to at least a couple health issues.

A Milk Protein, Casein, as a Proliferation Promoting Factor in Prostate Cancer Cells https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4166373/

Differential effects of casein versus whey on fasting plasma levels of insulin, IGF-1 and IGF-1/IGFBP-3: results from a randomized 7-day supplementation study in prepubertal boys. https://www.nature.com/articles/ejcn200934

Insulin-like growth factor (IGF)-I, IGF binding protein-3, and cancer risk: systematic review and meta-regression analysis. https://pubmed.ncbi.nlm.nih.gov/15110491/

I know Bronkaid and Primatine are a source, but I have no idea whether my CVS/Walgreens even carries these. I searched online and none of these stores list the two. And Amazon has these for over $100, is that the actual retail price? Would appreciate some help.

I asked ChatGPT this morning the nutritional values of haddock fillet and it told me:

A 100-gram serving of cleaned haddock fillet generally contains:
Calories: 90-100 kcal
Protein: 20-22 grams
Fat: 0.8-1.5 grams
Saturated fat: 0.1 grams
Carbohydrates: 0 grams
Cholesterol: 60-70 mg
Sodium: 50-60 mg (note that this can vary depending on whether the fish has been processed or salted)
Haddock is a lean source of protein with minimal fat and carbohydrates, making it a healthy option for many diets.

Isn't it so cool? I am happy that I can eat this fish easily. With lots of salt and black pepper on it.

Heyyo,

I need some help, I'm at maybe 13% Bodyfat and did 12 Days of PSMF.. So it's time for refeed I think I heard about 2 Days?

But how much calories for how long and what si after refeed.. I want to lose more weight.

Thank you!

I read RFL, and I study metabolism and muscle physiology

I came across this yesterday.

I am 17, 195 cm(like 6 5) and weight about 98kg (Like 216 lbs)

I have been training for close to 4 years now. I have a decent amount of muscle for my age. I think I am in category 2.

Also. last summer. I did something like that , but ate a bit more, like 1500 calories and drank mostly protein shakes. And even gained muscle, and my squat went up by 15kg (thats cuz I was doing smolov JR).

I have some questions.

1. Do you really need to eat as low carbs as possible, or would I be able to eat 25g of carbs a day?

2. Can I do cardio with this?

3. Can I use protein shakes to replace most meals?

4. How does this work? Like 2 weeks of strict diet and then 1 refeed day?

5. Yesterday my macros were 1200 cal, 171protein, 85g carbs (ik its a lot but Im not planning on ever eating that much carbs through this diet) and 20g fat. I could go with 1000 cal, 25g carbs and 180 protein. Would that be better ? Or do I need to eat even lower than 1000 cal and more than 180 protein?

EDIT: also my gf just dumped me 4 days ago so I have a lot of motivation for this diet and dont really care if I starve and have no energy, but I still care about my health and dont want to lose muscle.

Now that we’re here, what supplements does everyone use? I’m taking 5mg Creatine, Fish Oil, B6, L-Carnitine, & the occasional magic mushies. I’m looking for a good pre workout or aminos. Something to sip on

Specifically for category 3 obese people with lots of weight to lose.

I want to go 80 to 100 days. Today is day 8. I am male, 33, 243 pounds, and I have a 46 inch waist. I want to get to a 35 inch waist or lower by the time I finish.

1. What category are you?

2. How much weight did you lose in how much time?

3. How much protein and calories per day?

4. How did you deal with hunger?

Looking for motivation to continue PSMF.

I've already done psmf twice and I really loved it but since last time I've become ovo-lacto-vegetarian (and I also eat gelatine) so my "almost chicken breast only" psmf doesn't really work anymore lol

How do you guys deal with weight loss gatekeepers? People who say these types of things upon hearing you're doing PSMF:

-the faster you lose the weight the faster it comes back

-you're body will go into starvation mode

-you'll lose all your muscle on low calories

-you can only lose 1 to 2 pounds per week

-this isn't sustainable

-you'll crash your metabolism

There are even people who know about PSMF but still spread misinformation and gatekeep.

-you have to do refeeds

-you can only do the diet for a few weeks

What is the type of gatekeeping you have heard and how do you respond to these people?

They are pretty infuriating and I feel like they are trying to berate and lecture with a level of arrogance that is quite funny.

Thoughts?

Hello, thought i'd ask if there are any vegan psmf's here. I eat vegan protein powder, greens, multivitamins and omega 3's.

I started this diet on Monday and so far have only lost one kg. I was on keto and was losing weight but had stalled, so decided to go on this diet to see if it could kick start my weight loss again. I’ve just been eating mostly chicken breasts for breakfast, cooked in an air fryer with no oil whatsoever, weighed at 100 grams per cooked breast. I then have a low carb wrap for lunch, with 50 grams of low fat ham and one slice of low fat cheese, with 3 baby spinach leaves for lunch. I try to avoid dinner as much as I can but if I get too hungry I eat 50-1000 grams of either cooked chicken breast or crab meat. My calories do not exceed 400, as the recommended calories for me was 480. Last I checked my body fat is supposedly 31%, I’m a female, 150cm height, and my weight is currently 57.3 kg. Yesterday it was 57.1 and on Tuesday it was 57.8. I am hoping to go down to 55kg so I can be in the healthy bmi range. Since I’ve just been eating mostly protein, with a very small amount of fat and carbs, i was expecting to see some progress instead of just one kilo of weight loss in a week. Am I too impatient or expecting too much?

Specifically what app doesn't tell you what you're doing is dangerous or whatever when you put your daily calories in?

i’m tryna cut from 220 to 200-190, 10%bf. right now i’m at about 215, so 5 pounds lost, but part is probably water weight. I’ve been cutting since monday on 1000cal 225g protein and little anything else. i’m pretty depleted rn from no carbs. anyway so that’s 5 days cutting.

should i wait another week to have my first refeed, or do it tomorrow? should it be just a day or two days?

edit: to clarify, my goal in the refeeds is to 1. pig out cuz i’m missing so much shit rn 2. carb up my muscles so they look full n sexy again and 3. get a fuck ton of fats in cuz they’re kinda crucial for hormone management

Has anybody tried using protein water for PSMF?

I want to use those stretchy bands to do some exercise but i have no idea what to look for.

I figured I'd ask here because exercise was of course, mentioned in the book and people here would know more about the sorts of ideas McDonald has about what sorts of exercises work well with this weight loss method.

... also smaller group size, i don't need too many ideas...

Mainly i want to start slowly toning not necessarily building muscle but tighten up what i have. I have been lugging around excess weight for so long i'd like to retain some of that strength in the end and burn a few extra calories on the way too.

I don't know where to start. The resistance bands i have seen at Amazon look pretty reasonably priced (and i am on a tight budget so best value is critical) but i don't know enough about what i should get, how different they are and what sort of routine i should get into.

Any advice is appreciated, product suggestions also welcome!

i have 227 pounds and using lyle guide i supposedly have to consume only 57.6 protein.is this right?Isn't this to little?

edit:Sorry, i was incredibly tired last night(i said calories instead of protein).

So, my insurance doesn't cover the PSMF at the doctor's office. I went to one visit at the Cleveland Clinic and got the info only to find out it's not covered. So, my question is, is there any way to safely-ish do this without a doctor/bloodwork? I am 100% ready to commit to this, I just don't have a way to get bloodwork done and potassium supplements.

Please let me know your opinions as I don't see anything about this on here. Thanks!