This Time Imperfect.

Thanks Benny. :)

After my free meal yesterday my day ended at 160g of protein and 140 of carbs. That is;

640 Kcal from protein.
560 Kcal from carbs.

1200 Total. Add 200 to that to account for trace of fat on food (The idea here is to go as low as possible [you are essentially eating only the trace amounts on the food], so I don't count the grams of fat) and 100 to account for veggies and salad. Also add 30 Kcal to that to account for some light mayo I used (Totally worth it :))

So a total of 1530 for yesterday.

A usual day on this Protein-spared fast that I'm doing is about 150g of protein and both fat and carbs as low as possible. So it's basically lean meat + green veggies. That accounts for about 600 Kcal from protein, 200 to account for trace fat and 100 to account for veggies, so I'm getting about 900 / day. The veggies here are a lifesaver in order to keep you full.

Now, you can get a free-meal once in a while, which is what I did yesterday. It serves more of a psychological break more than anything.

Anyhow, today was a relatively okay day. It was a rainy day and I was pretty lazy. I love winter and rain but the cold always proves a problem to me. Got around 15 min of training done, which isn't that much but it's better that nothing.

Weighed at 75.5. I was expecting some water weight after a free meal / refeed so no worries here.

Overall nothing too exciting but no bad news either. I still need to work on the exercise department. I pretty much just need to shut up and do it, and that's the hardest part.
:biggrinjester:
 
I admire your scientific approach to weight loss. I get so frustrated and confused with it. Seems to require so much discipline and planning too. Great job Athala! :)
 
Thanks Jade :). I think I have a good grasp of the theory part. Struggle a bit more with the actual application of the stuff I learn about, which is what I've been focusing on lately.

So the rain finally left us almost 22 hours without electricity. It was preeeetty boring I must say :biggrinjester:. I didn't train yesterday but will do so today. I haven't weighed just yet so I have no idea of what my weight is, but it should be fine.

I spent some time yesterday setting some goals and objectives that should get me more focused and give me something to strive for. And I mean really setting goals, not just a vague 'I want to be 65 Kg on 2 moths'. Deadlines DO help a lot, and so does personal records and translating goals into tangible, measurable objectives, So every day I should have something to aim for. I'll also set myself a weekly personal-challenge to keep things more interesting. :)

Still need to finish writing the paper up, but it'll make things a lot more interesting and It'll give me a nice sense of urgency as well. :patriot:
 
I just tried this workout for the first time today. This time I can say I'm wrecked! :biggrinjester:



Okay so I got to the 11:18 minute mark (Out of 41 min) but I was literally gasping for air the whole time. Gonna have to build up for this one. I'll try it again the next week and the goal is going to be to get to 15 min. The 20 the following week, and so on until I finish.

Still have to get my cardio done for the day (10 min doesn't count). I'll try to get 1 hour (of reasonable intensity stuff) done.

Weight was 74.4 Kg today. I'm officially back at my lowest. Not too much of a drop but it's still something. I been quite liberal with salt and not drinking nearly enough water, so I'm going to get that fixed and see what happens.
 
Got my 1 hour of proper cardio done. It was moderate intensity. I have no idea of my heart rate but it was in a nice middle range.

Now I only need to devote 20 min of today to practice jumping rope and I'm done for the day.

As for diet-related stuff, I'm not adding any extra salt to food for till my official weigh-in day (Monday 16) to see how it affect my weight. I've drank around 1/3 of a gallon of water, but I need to drink the entire stuff.

Overall a nice and more active day than what is usual for me. I just to stick to this now.

Edit: 20 min of Jump rope done! I'm getting the hang of it. I can now jump +10 in a row without screwing up. I've only ever done 3 or 4 practice sessions, 15 - 20 min each, so you can actually get the hang of this stuff really quick if you put the effort.
 
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New low today. 73.8 Kg. This is the lowest I have been since 2011, when I was 14. At that time I lost 20 kg, went from 90 kg to 70 kg, but I didn't quite know how to do it properly. Didn't even know what calories were! so I ended up gaining that weight back.

Anyhow, I'm .3 Kg behind for my goal for tomorrow. I might lose it or I might not, i'll have to wait and see. Still nice progress so far.

Woke up a bit tired this morning, but my energy levels seem to be normal now. Not quite sure what I'll do today. Doing nothing for today seems quite tempting, but I know I should get 1 hour of cardio done.

Once I reach 72.6 Kg, that's going to be 30 Kg lost. I'm almost there. :)

Edit: Just got my hour of cardio done! Now 20 min onto the jumping rope!
 
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My new wallpaper;

attachment.php
 
Goals and objectives.

So this is my little 'Goals and objectives' list. I've not finished it, but I've outlined the first two weeks.

* Stay 2 months on the PSMF!

Start: Saturday, June 14, 2014.
Finish: Saturday, August 9, 2014. --This is 1 year and 1 day after starting my (this time serious) weight loss project!

* Reach 60 Kg by August 9.

--Objectives for Saturday, June 28;

Hold a forearm plank for 1 minute.
Do 15 slow-motion push ups in a row.
Weight 70 Kg.

Reach 15 hours of cardio: 2 / 15 done!
300 slow-motion push ups: 25 / 300 -- Did the first 25 today. These are harder than I initially thought, I can only do 5 in a row.
Minutes on a plank; 0 / 60 -- Oh man, this is going to be hell!

So I'm setting personal records but I'm also giving me a amount of stuff I have to get done for that time-frame.

** Weekly challenge #1: Devote 20 min every day to practice jumping rope. (2/7 done)
** Weekly challenge #2: ---

I'm also gonna be doing a little challenge every week to keep things more fun. :)

-----

--Objectives for Saturday, July 12;

Hold a forearm plank for 3 minutes.
25 slow-motion push-ups in a row.

Reach 20 hours of Cardio; 0 / 20
500 slow-motion push ups; 0 / 500
Minutes on a Plank; 0 / 120

-----

--Objectives for Saturday, July 26;
(Nothing just yet)

-----

--Objectives for Saturday, August 9;
(Nothing just yet)

-----

* Mindset:

--Daily focus: Get cardio done, Drink enough water, maintain proper mindset.

--Weekly focus: Ensure that scale weight is going down, Get and maintain a proper sleep, rest, and schedule, listen to positive and motivational messages.

--Monthly focus: Establish consistent exercise habits.

--2 Month focus: Change body composition, get in overall good shape.

This is more of a priority list and stuff I need to keep in mind.

And that's my list so far. Looking back at it it seems a bit challenging but I'm going to try to get it all done. I think I might set the goals for the last 2 weeks once I'm able to evaluate my performance on the first 2.
 
Weighed at 73.3 Kg today. Another low and got to my goal for this week as well.

Getting today's cardio done is gonna be a pain, since I'll have to wait till the afternoon to do it. I'm also a bit sore which doesn't really help. What I could do is take on the planking, push-ups and 20 min of jump rope today, but then I would have to compensate by doing 2 hours of cardio another day.

I'm really not sure. But by the afternoon I should have enough time to get myself motivated. I'll probably try to do the cardio even if I don't get 1 hour done.

Edit: Well It's 8 P.m. I'm about to do my 20 min of jump rope and then I'll tackle the push-ups and planking. My legs are a bit tired so I'll let them rest a bit and won't do cardio today.
 
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Oh well, could not get too much done today. Got my 20 min of (practice) jump rope, got another 25 slow-motion push-ups done, and 1 minute of planking. At the moment I can only hold for 40 secs, which isn't exactly that much.

Kind of lame. I'm not really happy working out at night and that serves as an excuse for me (or my mind, take your pick) to slack off.

I'll do better tomorrow!

--Objectives for Saturday, June 28;

Hold a forearm plank for 1 minute.
Do 15 slow-motion push ups in a row.
Weight 70 Kg.

Reach 15 hours of cardio: 2 / 15 done!
300 slow-motion push ups: 50 / 300.
Minutes on a plank; 1 / 60 -- Only got 1 min done today. I'll have to really put effort into this.

** Weekly challenge #1: Devote 20 min every day to practice jumping rope. (3/7 done)
** Weekly challenge #2: ---
Click to expand...
 
72.9 Kg today. I'm just going to rest today. Not really what I had planned, but I really could appreciate a day to just slow down and relaaaaaax, so that's what I'm going to do.

So tomorrow is 18, I'm going to have 10 days to do 13 hours of cardio, that means 3 days with 2 hours. Not that bad.

I can keep doing 25 push-ups and I'll get to my goal if I simple do them every day, which is great.

Now, the planking is harder. I might have to divide it on 5 min sessions and do 1 in the morning and one in the afternoon, so I don't get so burnt out that I can't continue.

As for the personal records, the 15 push slow - motion push ups in a row is going to be the hardest. I can only do 5, and not sure whether I'll be able to do 15 in 10 days. Still, I'll give it the best I got.

--Objectives for Saturday, June 28;

**Not doing anything today.

Hold a forearm plank for 1 minute.
Do 15 slow-motion push ups in a row.
Weight 70 Kg.

Reach 15 hours of cardio: 2 / 15 done.
300 slow-motion push ups: 50 / 300.
Minutes on a plank; 1 / 60.

** Weekly challenge #1: Devote 20 min every day to practice jumping rope. (3/6 done. Skipped 1 day)
** Weekly challenge #2: ---
Click to expand...

Edit: Goddamn it! I keep on writing '90' kg instead of 70!
 
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The nerd in me feels compelled to point out that you could do 1 hour and eighteen minutes a day to make 13 hours in 10 days.

Any way you break it up it is a lot of work! Be careful, but kick some butt!
 
After a couple days of no added salt, I used some yesterday so my weight is up a little. 73.5 kg, if I remember correctly.

Got 1 hour of cardio so far. I did it fasted and tried to keep the intensity a little higher than other days. Took a 5 min break in the middle.

I kept moving during the last 15 min, but I must admit I slacked during those.

I'm wondering whether doing fasted cardio has an impact on my performance ? It really should not, since I'm not getting much carbs (veggies only) to make a difference at all. I'm also on ketosis (running on fat), so there should be no difference if I eat breakfast or not. A bit protein is not going to have an impact, I think.

I'm pretty much speculating by this point, but it should be that way, at least that's what I think.

Still need to get the jump rope done for today. I'm going to wait and recover a bit and I think I will do 15 min of more cardio > 5 min of planking and then > the 20 min of jump rope. That should help me catch on a little on my goals.
 
Okay, got 10 more min of cardio done, 25 slow-motion push-ups and 3 min of planking. The planking was only 3 min, but all I can say is wow! just wow. :biggrinjester:

I'd say those 3 min were more devastating than the hour of cardio I did earlier. :leaving:

So I could hold for 1 min on the first plank, and on the third for 50 secs. I would be proud of that if it wasn't for this guy;

[video=youtube;1w-uD-uPCBQ]https://www.youtube.com/watch?v=1w-uD-uPCBQ[/video]

Now, this guy actually held a plank for 1 hour and 20 minutes straight. Can you even imagine the mental resolve he must have had to do that? It's simply amazing!

I'm done for today. Overall a decent day. Could have been better, and I need to work on that.

Edit:

I might just have to stop the jump rope and next week I'll do 2 challenges instead of one. The thing is, the cardio I do hits my legs a bit, but so does the jump rope. However, the jump rope hits my calves a lot more since it's 20 min of straight jumping. When I do cardio, I can switch around, but not with the jump rope. So even though I took yesterday off, my calves are still sore / hurting a bit from the past days, and that complicates any further cardio or further jumping I wish to do as well. I can't quite do it every day (the jump rope), since I can't recover properly for the next one.


--Objectives for Saturday, June 28;

Hold a forearm plank for 1 minute.
Do 15 slow-motion push ups in a row.
Weight 70 Kg.

Reach 15 hours of cardio: 3h 10min / 15 done. -- 1h 10 min done today.
300 slow-motion push ups: 75 / 300. -- 25 done today.
Minutes on a plank; 4/ 60. -- Total of 3 min done today.

** Weekly challenge #1: Devote 20 min every day to practice jumping rope. (3/7 done.) -- I've failed this one. Next week I'll do 2 challenges!
** Weekly challenge #2: ---
Click to expand...
 
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** This is just a post on where I ramble about stuff**​

I'm going to really have to make an effort to keep myself; 1) full and 2) well hydrated.

I can fare very well on this PSMF, but I need to stay full, because it gets a lot rougher mentally if I don't. If I do, I have no problem at all.

So for me, that means dividing my intake in 3 meals a day, and having a lot of veggies with each. Initially, I had adopted a little ritual of drinking 2 glasses of water > 3 full cups of salad > main meal > another 2 glasses of water or tea / coffee. This was with every meal, and that worked PRETTY well. I never had an issue with hunger.

Now, however, I haven't done that, and haven't even made 3 meals a day, I do usually 2 meals or sometimes 1 (the actual intake stays the same, but dividing it helps to suppress hunger). The added cardio doesn't help either, so what I must do now is to put in the effort to stop being hungry!

--

So far, I've stayed 20 days on the PSMF, with (1) free meal and (0) refeeds.

If I get too hungry, I could also simply do a free meal. The idea here would be to have a defined number of calories for the meal, say, 500. The main purpose of this is to allow a little psychological break in an otherwise very strict diet. So if I were to do 2 of those per week, it would only be -1000 of the total deficit. Furthermore, if protein is part of those meals, then it add to your goal for the day and the actual extra calories you consume are lower (since you would have to consume your goal on protein anyways).

Assuming a 1000 calorie / day deficit, the total deficit for a week is 6000, instead of 7000 without the free meals.

Assuming a 1500 calorie / day deficit, the total deficit would be 9500, instead of 10,500 without the free meals.

In my opinion that would be totally worth it. I would probably do it if I wasn't so radical about dieting. The little break you get is a MUCH appreciated one, and 1000 calories / week doesn't seem much for it.


The other option would be an actual refeed. A refeed is a period of carbohydrate overfeeding in order to bring leptin levels back up. I should mention this is only for LEAN people who have been dieting for a while.

Since I do not fit into these categories, and doing one would be foolish, my version for a refeed would be picking a total caloric number (2000 possibly) and adjust the macros to meet the minimal amount of protein, just a bit of fat, and the rest all goes to carbs.

But since I would not benefit much from that refeed anyways (an actual refeed is a different, and calories are supposed to go way above maintenance in order to affect leptin), sticking to free meals would be wiser.

I guess I'm just trying to keep going without taking unnecessary breaks ('breaks' in the sense of food). Practically, doing free meals vs not doing them would barely make a difference at all, but I just don't wanna do it! I mean, I really want to do it, but at the same time I do not because I should not be doing something that will deter my progress and it's not really necessary in the first place.

I can't quite decide what to do. It's a pretty hard choice, because saying 'yes' means losing ground on the mental arena. The choice right now is not 1000 calories more / less, it's one of choosing comfort vs resolve. And both are very tempting!

And so that's why I MUST now put the effort on being full and not feeling hungry. Because that keeps me from even thinking about cheating and making these hard choices!
:biggrinjester:
 
I'm back down to 72.9 Kg today. I did not weigh myself yesterday.

I'm actually opted for doing a refeed today. Yep. I'll get this out of the way so I can fully concentrate once again.

--

So far, it has been 21 days since I started on this PSMF, along with (1) free meal and (1) refeed. Started at 77.1 (169.62) and today I'm at 72.9 (160.38), so that's a 4.2 Kg (9.24 lbs) loss .

I've actually found another diary on this same forum of a guy that did a PSMF here; http://weight-loss.fitness.com/threads/47370-Protein-Sparing-Modified-Fast-(PSMF)-315-to-150lbs (I've not read it yet).

Since I don't have / cannot buy the book, It's little pieces such as those that I have to read and put together to actually decipher what the book is all about!

--

I didn't exercise yesterday.

I've gotten 25 min of cardio today. My calves are STILL bugging me, and it makes it more complicated for me to do cardio the way I like to do it. I can try more ground exercises, but generally those include lots of core work and I cannot maintain them for too long.

Still need to finish my cardio for today. If I don't do the regular cardio, I should still do low-intensity stuff (Basically, trying to move as much as possible for a long time.). I'd still fail my goal for June 28 (Not giving up on it!!, just stating what I'd do if I cannot complete it), but not everything would be 'lost'.

--Objectives for Saturday, June 28;

Hold a forearm plank for 1 minute.
Do 15 slow-motion push ups in a row.
Weight 70 Kg.

Reach 15 hours of cardio: 3h 35min / 15 done. -- 25 min done today.
300 slow-motion push ups: 75 / 300.
Minutes on a plank; 4/ 60.

** Weekly challenge #1: Devote 20 min every day to practice jumping rope. (total of 3/7 done.) -- I've failed this one. Next week I'll do 2 challenges!
** Weekly challenge #2: ---
Click to expand...
 
I'm going to restate my opinion here. I think you're better served focusing on gaining muscles at your weight and age than trying for a lower number on the scale at this point. You don't feel that you look lean, but you are at a normal weight. fasting when not overweight will cause you to lose muscle mass (even a muscle sparing fast). You can look lean by increasing your muscle through sufficient healthy calories and exercise even though the scale might stall or see a little rebound. Increased muscle mass means a lower bodyfat percentage and a high basal metabolism. You be healthier and burn more calories as well as looking and being leaner.

You have been making tremendous efforts and you are doing great. I mean this as the most constructive of advice. You don't need to work harder as you are kicking butt. I just think a change in your focus would serve you better. This is also just my opinion. You may have a goal weight that you want to hit before you focus on fitness and that's fine. I wish you the best of luck with your efforts!
 
Hey Q. Thanks for stopping by.

I do actually agree with you. The thing is, I'm still at a high body fat (around 20 %, I believe) even though my scale weight is relatively low. I never really had much muscle mass to begin with (very sedentary lifestyle, never trained, etc).

What I'm really trying to do is change body composition (so, losing fat, gain muscle eventually), but losing that fat is going to mean a pretty significant drop in the scale before I can start to focus on gaining muscle. I could start bulking right now, but I'm not happy at my current body fat
and I'm also frustrated with myself for having lost a lot of time on where I should have been losing fat in the first place.

Sorry Q. I know I can be stubborn as a mule sometimes. :biggrinjester:

But having said that, I don't really plan on extending this for too long. I originally planned two months (ends on August) and if I reach my goal before that I'll stop before that as well. I really should be done by that point. After that, I will slooooowly (no point on getting fat again) focus on adding muscle.

I WILL follow that advice, just ... Not quite yet. I'm almoooost there, but not quite yet.

--

1h 10 min of cardio done today. It was only low-impact exercises and absolutely no jumping for today, not as intense as other days.

I have only 1 week left until my first deadline. Will have to really work this week If I want to meet some (or all) of the goals.

Edit:

I've completed another hour of cardio for today. Again it was only low impact stuff, and not as intense as other times.

--Objectives for Saturday, June 28;

Hold a forearm plank for 1 minute.
Do 15 slow-motion push ups in a row.
Weight 70 Kg.

Reach 15 hours of cardio: 5h 45min / 15 done. -- 2h 10 min done today.
300 slow-motion push ups: 75 / 300.
Minutes on a plank; 4/ 60.

** Weekly challenge #1: Devote 20 min every day to practice jumping rope. (total of 3/7 done.) -- I've failed this one. Next week I'll do 2 challenges!
** Weekly challenge #2: ---
Click to expand...
 
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