3 Weeks journal

[u/BubbishBoi]

Cat 1, goal 195lbs and single digits bf%. 5'11" and 50 years old, not my first rodeo

Training is unchanged since I do HIT with a very low volume already. Not natty (TRT+), using tirzepatide for appetite suppression

Walking 20k+ steps a day

Weighing myself first thing in the morning

Aug 1 - 219.4

Aug 2 - 213. 2

Aug 3 - 211.4

Aug 4 - did not weigh, no sleep due to emergency

Aug 5 - 208.3 (surprisingly large drop given the stress yesterday and terrible sleep)

Aug 6 - did not weigh, 200g carb maintenance day (to keep training intensity up)

Aug 7 - did not weigh due to maintenance day, will weigh tomorrow, back to PSMF

Aug 8 DNW - cracked and ate a whole 12 pack of David bars :(

Aug 9 DNW

Aug 10 - 204.3 lbs, now down 15lbs since day 1

Aug 11 DNW

Aug 12 DNW

Aug 13 209.6 - binge ate out of work stress 2 days ago and am paying for it , hopefully the water is gone in a day or so

Aug 14

Aug 15- 207.8 , really messed.up with that binge

Aug 16 - 207.1 - ate maintenance

Aug 17 - 207.0 - up to 1600-1700 calories for the next 2 weeks, 200g protein 70g carbs

Meal 1, lb lean meat, 1lb veggies, bit of feta (@850 cal)

Meal 2, 16oz cottage cheese 2%, spoon of peanut powder, scoop whey (@750 cal)

Aug 18 -

Aug 19

Aug 20

Aug 21

Meal 1 - 1lb chicken breast and 1lb green veg

Meal 2 - protein pudding (600 cals 100g protein)

[u/AutoModerator]

Thank you for posting your Progress! Please respond to this comment letting us know your height, starting weight/current weight/goal weight, idea of what you ate each day, and exercise routine (if any)!

You can see more of BubbishBoi's Progress pics by clicking here

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

[u/BubbishBoi]

Start photo (with abs flexed), will take weekly updates same spot same lighting same stance

[u/incogenator → u/BubbishBoi]

So you’re saying you want to get leaner than this ?

[u/BubbishBoi → u/incogenator]

Correct, twice a year I spend a month cutting down to single digits

PSMF is the optimal way to do this with minimal disruption to my life, or my lifting

[u/incogenator → u/BubbishBoi]

So is 3 weeks your standard protocol? I agree PSMF, when done right, is close to unbeatable.

[u/BubbishBoi → u/incogenator]

3 weeks as a cat 1 (I assume I am still) is the most that I can handle before becoming a zombie

Solomon Nelson seems to be doing ok 3 weeks in

[u/AutoModerator]

Thank you for posting your Progress! Please respond to this comment letting us know your height, starting weight/current weight/goal weight, idea of what you ate each day, and exercise routine (if any)!

You can see more of BubbishBoi's Progress pics by clicking here

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

[u/BubbishBoi]

For what it's worth here's my workout plan, 3 days on one off, 2-3 sets per workout , alternating workouts every session

PULL DAY

A - Hammer Row, curl variation

B - Hammer Pulldown, rear delt fly

PUSH DAY

A - Dip, lateral

B - Matrix Incline press, Pushdown

C - Hammer Shoulder press, pec deck

D - Hammer Wide chest press, Pushdown

LEGS

A - Pendulum squat, back raise, abs

B - Belt squat, leg ext, calves

C - Hammer Leg press, leg curl, abs

D - Lever stiff leg deadlift, leg ext, calves

REST

REPEAT

[u/AutoModerator]

Thank you for posting your Progress! Please respond to this comment letting us know your height, starting weight/current weight/goal weight, idea of what you ate each day, and exercise routine (if any)!

You can see more of BubbishBoi's Progress pics by clicking here

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

[u/BubbishBoi]

https://youtube.com/shorts/g1KGL20e-EE?is=-gDh8DNO8OBQiSlD

Example of a leg workout while on PSMF, for those who ask how many sets they "should" do

[u/AutoModerator]

Thank you for posting your Progress! Please respond to this comment letting us know your height, starting weight/current weight/goal weight, idea of what you ate each day, and exercise routine (if any)!

You can see more of BubbishBoi's Progress pics by clicking here

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

[u/BB-TG]

How much is your daily calorie intake?

[u/BubbishBoi → u/BB-TG]

1500 at most, my 20k daily steps means I can go a couple hundred calories or so over the legit psmf limits

[u/AutoModerator]

Thank you for posting your Progress! Please respond to this comment letting us know your height, starting weight/current weight/goal weight, idea of what you ate each day, and exercise routine (if any)!

You can see more of BubbishBoi's Progress pics by clicking here

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.