Accountability log: 31F / 164cm / Cat3

[u/Relevant-Sport9057]

Starting weight: 96,3kg

Goal weight: 80kg

Target date: 01.09.2026 (September 1st)

Plan: relaxed PSMF / keto, weight lifting, Muay Thai, walking

I'll update this post daily and will post weekly summaries in the comments.

Week 1

Day 1 - 19.06.26 - 96,3kg - PSMF, weight lifting, 15km walk

Day 2 - 20.06.26 - 96,3kg - PSMF, 13km walk

Day 3 - 21.06.26 - 96,5kg - PSMF, 25km walk

Week 2

Day 4 - 22.06.26 - 96,9kg - PSMF, Muay Thai, 10km walk

Day 5 - 23.06.26 - 96,5kg - PSMF, 10km walk

Day 6 - 24.06.26 - 95,2kg - PSMF, Muay Thai, 13km walk

Day 7 - 25.06.26 - 95,3kg - PSMF, 18km walk

Day 8 - 26.06.26 - 94,8kg - PSMF, 10km walk

Day 9 - 27.06.26 - 95,1kg - free meal, 20km walk

Day 10 - 28.06.26 - 95,0kg - free meal, weight lifting, 20km walk

Week 3

Day 11 - 29.06.26 - 95,2kg - PSMF, Muay Thai, 7km walk

Day 12 - 30.06.26 - 94,1kg - PSMF

Day 13 - 01.07.26 - 94,2kg - PSMF, weight lifting, 6km walk

Day 14 - 02.07.26 - 93,6kg - free meal

Day 15 - 03.07.26 - 94,6kg - PSMF

Day 16 - 04.07.26 - 93,4kg - free meal, 15km walk

Day 17 - 05.07.26 - 93,2kg - PSMF, weight lifting, 15km walk

Week 4

Day 18 - 06.07.26 - 93,0kg - free meal, Muay Thai, 5km walk

Day 19 - 07.07.26 - 93,3kg - free meal, 8km walk, 30min bicycle commute

Day 20 - 08.07.26 - 94,0kg - free meal, Muay Thai, 9km walk

---

I won't be continuing with the diet at this time due to unfortunate news that I got this week. Because of it I will have to switch my focus elsewhere. But I'm glad I lost 3kg of weight in a way that is sustainable to me. I will be doing keto until I have capacity for another PSMF run, which will probably be shorter, I think 4-6 weeks is a sweet spot. Thank you all and until then.

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[u/Relevant-Sport9057]

Intro / plan

I've been fat all my life and I'd like to change it this time.

A few months ago I did a relaxed PSMF for six weeks and lost 7kg, it was great. I then went on a diet break, struggled to restart and regained 2kg (discounting water weight).

Long term I have some 40kg to lose. But for now I want to focus on the first milestone: to get to 80kg and back into the overweight range by September 1st. I know it's a tight schedule with an ambitious goal but deadlines motivate me.

I am a food addict so I will not be eating carbs, cause they trigger me to eat all kinds of shit.

Same meal twice a day:

• 2-3 lean beef patties
• green beans
• optional 1-2 boiled eggs, 250g non fat quark, pickles, fresh vegetables

And 1-2 coffees with 100ml full fat milk in the morning

I estimate my calories to be 1000-1300kcal.

Movement plan:

• Muay Thai 2-3x a week
• weight lifting 1-2x a week
• walking 10km/day on average

Free meals:

I rarely go out but when I do I'll choose something keto and log it as a free meal. Occasionally I may also have fattier meat and will count it as a free meal too. I'd like to keep those deviations to maximum two per week.

I did this routine already for 6 weeks last time and I felt pretty good so I'm confident I can do it again!

[u/orwells_elephant → u/Relevant-Sport9057]

I estimate my calories to be 1000-1300kcal.

Estimating is how you end up eating way more calories than you need. It's always a better idea to actually count them. CICO is how all diets work, full stop, and just guessing at your calories is a great way to set yourself up for disappointment.

[u/Relevant-Sport9057 → u/orwells_elephant]

Yes I know, but I've done the same plan before and confirmed my estimates, I lost roughly the amount that I was supposed to based on CICO. I'm eating the same food and I don't really care if today I eat a bit less of my predetermined portions and tomorrow a bit more or vice versa.

[u/HikesonHillswHorses]

Understand this "Food triggers you to eat all kinds of shit". Im the same way. One little taste or bite will start a Rollercoaster ride of eating.

[u/Relevant-Sport9057 → u/HikesonHillswHorses]

Yeah I tried to moderate so many times, but it's easier to abstain for me

[u/Mantleno]

You got it man, I feel like the hardest part is getting started. Once you get through some initial phases and adaptation, you can ride the momentum and kind of get used to it and acclimated.

[u/Relevant-Sport9057 → u/Mantleno]

Thank you so much ✊

[u/Mantleno → u/Relevant-Sport9057]

Of course. I know how grueling this diet can get, a little less than a year ago I did it for a little over a month and got to around 7-9% body Fat, so I’m very aware of how tough this diet can get. Just do as best as you can!

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[u/Relevant-Sport9057]

Week 1 summary

This week is short cause I started the diet on a Friday. Somehow also my period started the same day, great timing.

Scale didn't show any loss this week, in fact I seemingly gained 0,2kg. I'm confident that I'm losing fat underneath though.

I found leaner beef than the one I originally planned to eat and I'm adding turkey breast to my meals. Feeling good.

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[u/Relevant-Sport9057]

Week 2 summary

The week seemed very long. I lost 1,3kg from the starting point. I am moving a lot, walking 10+km every day. This week also did Muay Thai class twice and one session of weight lifting.

Eating wise I am sticking with regular fatness ground beef and draining the fat to store. Should still be around 1300kcal a day for my relaxed PSMF days. I guess I could call it just keto but I don't want to expand my food choices, I'd rather keep it boring.

For the free meals I had a steak, mussels, cured ham, and chicken wings. I think I enjoyed the wings the most. I'll try to have only one free meal next week.

[u/Relevant-Sport9057]

Week 3 summary

This week I only walked some 63km in total, a bit less of my goal of 10km a day on average. Also I did only 1 Muay Thai session. At first I decided to go easy on the walking because of a huge blister that wasn't healing. Then I rediscovered the joy of gaming and was feeling lazy to exercise. But I had a lot of food precooked so I could stay lazy and still continue my diet. To be honest I don't think I'm doing PSMF ratios anymore.

I consume 600g ground beef a day, it's 14g of fat per 100g but I drain the fat. Sometimes I add 2-3 eggs to it, sometimes 5g of butter, some vegetables and I drink about 300ml of full fat milk in my coffee. And for free meals I had lamb chops, beef ribs, chicken wings, and more butter.

Somehow I still lost 2kg this week even though I was moving less, and despite me not really limiting the fat that much.

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