PSMF/RFL

[Tippycat]

Hi everyone. I'm new to this board and LOVE it. I'm visiting with a friend and she introduced me to it. This is my first time trying PSMF. I'm attempting 2 weeks and then will see if I need a break then try again. My refeed will be on Thanksgiving; I think I'll be ok as I don't really like the traditional side dishes much - turkey and sweet potatoes yum!
I'm Cat. 2 and want to lose about 10 lbs. total. I will only be weight training light 2x week. I know slow and steady weight loss is probably easier and healthier (maybe not always easier), but I've been at this weight awhile and want to try something that will drop some lbs for motivation!
Just wondering if anyone else out there has done PSMF/RFL it as a Cat. 2 dieter.

[Blondell]

Welcome to the board! I have done it as a Cat 2.


You have questions? :)

[Brandi]

"Attempting."

Just rock it out. Two weeks is nothing.

Do you have the book?

[Meechel]

Hi everyone. I'm new to this board and LOVE it. I'm visiting with a friend and she introduced me to it. This is my first time trying PSMF. I'm attempting 2 weeks and then will see if I need a break then try again. My refeed will be on Thanksgiving; I think I'll be ok as I don't really like the traditional side dishes much - turkey and sweet potatoes yum!
I'm Cat. 2 and want to lose about 10 lbs. total. I will only be weight training light 2x week. I know slow and steady weight loss is probably easier and healthier (maybe not always easier), but I've been at this weight awhile and want to try something that will drop some lbs for motivation!
Just wondering if anyone else out there has done PSMF/RFL it as a Cat. 2 dieter.
I did it for 5.5 weeks as cat 2. only lifted 2 times week and did refeed on sat small cheat on tues....lost 8 inches and 13 lbs.

[Marie]

Ok... I dumb!
what the heck is PSMF/RFL Cat.2 ???
:confused:

Please and Thank You!!

[Blondell]

Ok... I dumb!
what the heck is PSMF/RFL Cat.2 ???
:confused:

Please and Thank You!!

PSMF/RFL=protein sparing modified fast/rapid fat loss

Category tells how much fat the person has to lose. For a woman I believe that cat 2 is something like 22-30% bf.

[Marie]

They have to LOSE 22-30% ???
or get down to that?
Is there somewhere I can read up on this...
I love to learn anything I can about any aspect of fitness and nutrition
THANKS! :)

[Marie]

Sorry - just "goggled" it....
got some info!

[Blondell]

They have to LOSE 22-30% ???
or get down to that?
Is there somewhere I can read up on this...
I love to learn anything I can about any aspect of fitness and nutrition
THANKS! :)

How do you know you are a cat 2 if you haven't read up on it? :unsure:

Those would be the fat percentages that you are when you start the diet.

[Marie]

How do you know you are a cat 2 if you haven't read up on it? :unsure:
Those would be the fat percentages that you are when you start the diet.


If you are referring to me specifically - I am not out to do this diet...
I just wanted info on it to know what it was!

I am working with a 300+ lb man and am intereseted in ways that can help him w/o surgery! he is currently following weight watchers and is doing well just very slow lossess which can really discourage him!

[wannabelean]

Man I am loving this PSMF diet. I did it 4 days last week went form 132.8 on Monday after carbing up all weekend to 128.8 on Friday morning. I took the weekend off and started back on Monday morning 131.8 yesterday and 128.2 this am. I expect to be around 126 by Thursday. I am then going back to my regular meal plan after eating Thanksgiving day. I am hoping after all is said and done I am around 128 to start my new exercise program. My new program will be heavy lifts and spin class. I have never done spin so I hope it is good

[Marie]

Man I am loving this PSMF diet. I did it 4 days last week went form 132.8 on Monday after carbing up all weekend to 128.8 on Friday morning. I took the weekend off and started back on Monday morning 131.8 yesterday and 128.2 this am. I expect to be around 126 by Thursday. I am then going back to my regular meal plan after eating Thanksgiving day. I am hoping after all is said and done I am around 128 to start my new exercise program. My new program will be heavy lifts and spin class. I have never done spin so I hope it is good


I thought this was for the Obese?
Why do you do this diet?
and how often?
what is your "new" exercise program?
What is your goal?
Sorry to pry - just want to understand and learn!
THANKS! :)

[wannabelean]

I thought this was for the Obese?
Why do you do this diet?
and how often?
what is your "new" exercise program?
What is your goal?
Sorry to pry - just want to understand and learn!
THANKS! :)

The book has different parameters for different levels of physical condition. I happen to be a level one. I do not really need to lose weight but I wanted to break the 130 barrier that I have been above since my last competition.
I have never done this diet before until last week.
My new exercise program will be adding spin into my plan
My goal is to fit into my jeans without them being tight in the thighs. I am happy with my physique but I would love more shoulders and leaner legs.

[Marie]

The book has different parameters for different levels of physical condition. I happen to be a level one. I do not really need to lose weight but I wanted to break the 130 barrier that I have been above since my last competition.
I have never done this diet before until last week.
My new exercise program will be adding spin into my plan
My goal is to fit into my jeans without them being tight in the thighs. I am happy with my physique but I would love more shoulders and leaner legs.


I didn't realize there was a book! I will have to look into it...
can I get it at a local book store?

Your goals are similar to mine...
I am working with Erik right now and achieving those goals!!!

Do you do your own program or are you working with someone?

Thanks!

[wannabelean]

I didn't realize there was a book! I will have to look into it...
can I get it at a local book store?

Your goals are similar to mine...
I am working with Erik right now and achieving those goals!!!

Do you do your own program or are you working with someone?

Thanks!
I think you can get it on line but if you are working with Erik he will take care of what you need to do. I have a coach but I am kind of doing my own thing right now.

[Marie]

I think you can get it on line but if you are working with Erik he will take care of what you need to do. I have a coach but I am kind of doing my own thing right now.


What is the name of it?
I just like to "know it all" when it come to fitness/nutrition!!!
it's my passion!

Thanks again!

[Milhouse]

I'm doing this right now and I LOVE IT!!!!!!!

I'm an odd one, I know, but I've never felt more awesome! I'm 15 days in and down 10.5lbs so far!!! I have more energy than I've ever had, and I'm not thinking about food constantly! The best part is that the muscle is hangin on, the fat is dropping off!!!

Lyle is a genius! :D

[Tippycat]

"Attempting."

Just rock it out. Two weeks is nothing.

Do you have the book?

Yeah, I think 2 weeks is VERY doable especially with a free meal and a refeed!!!! I was able to eat out tonight! Had a big salad with grilled Cajun chicken... not bad at all. And yes I bought the book.

[Tippycat]

I'm doing this right now and I LOVE IT!!!!!!!

I'm an odd one, I know, but I've never felt more awesome! I'm 15 days in and down 10.5lbs so far!!! I have more energy than I've ever had, and I'm not thinking about food constantly! The best part is that the muscle is hangin on, the fat is dropping off!!!

Lyle is a genius! :D

COOL!!!

[Tippycat]

What is the name of it?
I just like to "know it all" when it come to fitness/nutrition!!!
it's my passion!

Thanks again!
If you're working with someone like Erik you don't need to follow RFL/PSMF but if you are interested in learning about RFL/PSMF
forums.lylemcdonald.com has a support forum for each of his books where you can glean lots of info & his website has more info bodyrecomposition.com

You can read excerpts of the RFL book here:
http://books.google.com/books?id=O4X6IFJRWM8C&printsec=frontcover&dq=rapid+fat+loss

[Marie]

If you're working with someone like Erik you don't need to follow RFL/PSMF but if you are interested in learning about RFL/PSMF
forums.lylemcdonald.com has a support forum for each of his books where you can glean lots of info & his website has more info bodyrecomposition.com

You can read excerpts of the RFL book here:
http://books.google.com/books?id=O4X6IFJRWM8C&printsec=frontcover&dq=rapid+fat+loss


Thanks... yes I just want info.
Like I said before - I like to absorb as much as I can
about fitness/nutrition!
...Always learning!

[Tippycat]

Welcome to the board! I have done it as a Cat 2.


You have questions? :)

Yes I have questions that I don't see resolved in the book or on web support.

According to the calculator I need 110g protein. I know 1g pro = 4cal but the recommended amts of beef, egg white, etc come to more. I'm assuming from moderate amts of fat/carb. So, I'm not sure if I just watch protein intake religiously or do I watch calories too.

[Noel Clark]

Yes I have questions that I don't see resolved in the book or on web support.

According to the calculator I need 110g protein. I know 1g pro = 4cal but the recommended amts of beef, egg white, etc come to more. I'm assuming from moderate amts of fat/carb. So, I'm not sure if I just watch protein intake religiously or do I watch calories too.

You aren't going to get carbs from meat.

if you eat 110g of low fat beef, chicken, egg whites....then the calories will take care of themselves (they will be low)

[Tippycat]

You aren't going to get carbs from meat.

if you eat 110g of low fat beef, chicken, egg whites....then the calories will take care of themselves (they will be low)


You aren't going to get carbs from meat.

if you eat 110g of low fat beef, chicken, egg whites....then the calories will take care of themselves (they will be low)

Yeah, I gotcha. Obviously no carbs from meat. I was actually wondering about the total amt of calories coming from protein and "free" veggies Lyle suggests. The cals are for my 27.5 g protein comprised of egg whites, beef, fish, chicken comes up to almost 700 cals without any "free" veggies. It's still a deficit, no doubt!

On another note Noel, I saw your photos from Nationals and you look phenomenal! You must be proud of your accomplishment i.e. the great physique!

[sunshinekisses]

Yes I have questions that I don't see resolved in the book or on web support.

According to the calculator I need 110g protein. I know 1g pro = 4cal but the recommended amts of beef, egg white, etc come to more. I'm assuming from moderate amts of fat/carb. So, I'm not sure if I just watch protein intake religiously or do I watch calories too.

you should be worried most about hitting the recommended amount of protein. you will have tag along carbs and fats from your protein sources. because of this, you want to choose proteins lower in fats and carbs(ie. the ones lie suggests in the book). same with fibrous carbs. eat them, but if you are female you don't have the luxury to go OVER ZEALOUS on them or you will add unnecessary calories.

all that being said,
when i PSMF i eat my protein recs, get 1/8 cup half and half cream, have a pakage of sugar free jello a day, 120g lettuce, 60g cucumber, 30g spinach and still have a caloric low of 840 a day.

[Tippycat]

you should be worried most about hitting the recommended amount of protein. you will have tag along carbs and fats from your protein sources. because of this, you want to choose proteins lower in fats and carbs(ie. the ones lie suggests in the book). same with fibrous carbs. eat them, but if you are female you don't have the luxury to go OVER ZEALOUS on them or you will add unnecessary calories.

all that being said,
when i PSMF i eat my protein recs, get 1/8 cup half and half cream, have a pakage of sugar free jello a day, 120g lettuce, 60g cucumber, 30g spinach and still have a caloric low of 840 a day.

Your example is SO helpful! I can see how this is one diet where the "free" stuff ain't exactly free so I'm off to plan some meals! THANK YOU!

[Tippycat]

you should be worried most about hitting the recommended amount of protein. you will have tag along carbs and fats from your protein sources. because of this, you want to choose proteins lower in fats and carbs(ie. the ones lie suggests in the book). same with fibrous carbs. eat them, but if you are female you don't have the luxury to go OVER ZEALOUS on them or you will add unnecessary calories.

all that being said,
when i PSMF i eat my protein recs, get 1/8 cup half and half cream, have a pakage of sugar free jello a day, 120g lettuce, 60g cucumber, 30g spinach and still have a caloric low of 840 a day.

BTW How much protein do you get?

[sunshinekisses]

BTW How much protein do you get?

based on the recs from the book for my category level, lean body mass and exercise, i'm getting 125g per day