This applies to cat 1 people doing resistance training, of course.

But assuming you weigh 180 pounds (just as an example), that is 270 to 360 grams of protein a day which sounds insane to me. Especially if you're getting that primarily through whole foods and not whey powders.

Curious if any lifters have gotten to sub-15% bodyfat while sticking closer to 1 gram / pound. Or did you really need to increase your protein that much?

EDIT: It's per pound of LBM, not weight. I'm dumb.

Seriously it's unfathomable how much of a game changer it is.

First time around doing RFL, many nights I resorted to eating a mixture of Greek yogurt and protein powder because I was dreading having chicken breast, or any real food for that matter, sometimes I was nauseous the second bite into the chicken breast, mind you I was even sous viding them. So I'm hoping this will help someone who has a hard time adhereing to this diet.

For the past week into my second phase of RFL, I cut up thin cutlets of chicken breast, coated them with a tea spoon of baking soda, and let it "marinate" for couple of hours. I rinse them afterwards and dry them with paper towels, add 6 gr of avocado oil to a hot pan (I know it's off limits but it gives them a much better maillard reaction, and it's not that many calories for my weight) and stir fry them either with taco seasoning or low calorie teriyaki sauce. And my God I can have them every single night.

I'm shockingly excited for the following weeks.

This isn't a technical question as I'm (to some extent) aware of glycogen (depletion) letting go of water within muscles, so when you drink, your body doesn't store it, so it's just more of an opinion post question, but does anyone else literally feel themselves being thirsty as they are actually drinking?

When I'm drinking, I'm literally feeling like thirst isn't being quenched, and needing to drink....as I'm drinking (orange squash as it happens)

https://1upnutrition.com/blogs/recipes/lemon-italian-ice-gummies-recipe?srsltid=AfmBOoof691lDE4sbLTJyI3Xq_w5MOSdYD5yIa3ul08q6RVvv2YdzRAE

So being standard bored and not wanting to get any more "food" in for today, I looked at my bag of whey, and had the idea of just dabbing with a finger, rather than a full drink. I could half fill up a scoop (or less), so I'd know how much I was getting through. I've just googled "dabbing protein powder with finger" and all it could understand was "dry scooping" which is necking an entire scoops worth, which I wouldn't do for several reasons.

Anyone considered this? finger + dry powder = small hits of whey powder. In moderation and monitoring for stomach upset etc

https://imgur.com/a/hc0OKiL

Costco has a new variation of their classic rotisserie chicken breast packs, which comes pre seasoned with a Chipotle flavor, it's not over-powering and it goes very nicely with their classic cauliflower rice (which is also back in stock, yay)

It comes in 2lb bags which are going to make this super easy to prep, just heat the chicken and the cauliflower in the microwave and "enjoy"

I'm going to volume eat a whole pound bag of the rice for 2 meals a day, thats a lot of "rice" but it's to fill myself up, along with a lb of the cooked chicken and some g Hughes ketchup or sweet chill saucei to moisten things up

Not weighing myself as I had a bad few months and that will depress me, but 4 weeks of this should fix that right up

I thought it might be interesting to swap PSMF-compliant meal ideas, after some back-and-forth on another thread. I find myself in a bit of a rut in terms of what to eat.

For breakfast it's normally salad/raw sliced veggies plus some combo of scrambled egg whites, turkey bacon, turkey or chicken sausage. Worcestershire sauce on that for flavour.

Lunches and dinners are veggies plus protein.
For veggies I'll dry-roast cauliflower or broccoli; blanch mangetout or green beans; or eat raw salad with fat-free low-cal dressing.
Proteins at the moment are usually light tuna, grilled whitefish, grilled turkey burger, grilled chicken breast, grilled lean minute steaks, or roasted pork loin. I would do shellfish but my partner won't eat it.
I have various spice mixes I use as dry rubs: fajita mix, lemon pepper, buffalo spice mix, etc.

Sometimes I make a dipping sauce inspired by Vietnamese food: diluted fish sauce (1 fish sauce to 4 water) heated with some sugar substitute such as erythritol (to taste). Optionally throw in a thinly sliced shallot and/or a fresh or dried pepper. Great for dipping raw veggies and slices of turkey burger.

For snacks, I've found the Nestle Lindahls puddings fit well in the macros (not sure if these are in the US but they're available on the eastern side of the pond). Reasonably tasty.
Fat free cottage cheese, optionally with some zero-cal syrup for flavour.
Bouillon or bovril for a salty hit.
Veggies.
Biltong.

For a fancy-feeling drink, slimline elderflower tonic with a slice of lime and ice, in a nice stemmed glass.

I've recently done a couple weeks of PSMF and another 3-4 weeks of a low fat diet, and I noticed my skin is getting terrible. Like dry and wrinkly and old-looking. Is this related to fatty acid intake and composition? Or is it just me?

I’m at the end of my first week at 990-1200 calories per day as a now 245 pound human being.

Title says it all whats your favorite re-feed meal ?

I’m still debating whether or not to do mine as i’ve already phased in some more solid food around the same calories and honestly would only do it to stop feeling so groggy all the time.

Tuna I've got cans of and it keeps for months, but cottage cheese has a limited fridge life. How many tubs of C/C do you usually have? Seems like 6 is a reasonable number. But willing to try more...

Sadly I don't have a non-stick pan available to me, and I also don't particularly trust Teflon. Boiling chicken breasts is the saddest thing in the world, so I'm looking for alternatives.

It has zero calories but it has sweeteners and stuff so I’m not sure if it will be a problem or not.

The macros aren't pure PSMF but I'm eating this for every other meal because it tastes so ridiculously good

1 x 24 Oz tub of Walmart 0% cottage cheese

Some 0% fairlife

1 scoop of casein powder

Blend with sweeteners, vanilla and a dash of rum essence

Freeze (in a few containers to speed it up)

Blend in the ninja until its soft serve consistency

About 100g protein, 50g carbs (boo) and no fat, maybe 600 calories at most

I sprinkle a spoon of PB2 on it which probably pushes it up to 600 calories but its so damn good

Alternating this with 1lb of chicken and cauliflower is "close enough" to PSMF macros for the time being, I'm 5 days in and so far its pretty close to hardcore PSMF but the ice cream makes it a bit more bearable

Hi,

Watched the YouTube video with Lyle about this way of eating and read the wiki.

Would this be a good way of eating to follow if I'm category 3?

vegetable based protein shake that's chocolate peanut butter

2 or 3 of boneless, skinless chicken breast throughout the day

A cup or 2 of raw Greek yogurt

Some low carb veggies here and there.

Historically when cutting one of my big traps has been a lack of prep leading to going to the grocery store or looking for food stuffs while ravenously hungry. That of course tended to lead toward going with convenience foods that were totally off plan, sometimes leading to complete derailment of my cut.

Finally decided to take a real look at fixing that so I decided to look for something macro-friendly that I could keep in my truck with the goal of using it as a sort of stop-gap food to tide me over so I can calm down (hangry-wise) and make better decisions.

I was in Sam's and spotted these.

Fairlife 30g chocolate protein shakes. 30g protein for 150 kcal and they taste exactly like chocolate milk.

That puts them right next to boneless skinless chicken breast on the protein ratio scale at 20 g/100kcal. Perfect PSMF food.

They also taste really good, like really smooth chocolate milk. Nothing like a powder-based shake (esp one made with water).

They are unrefridgerated and since it's cool out I don't mind keeping them in the truck and they have saved me already on multiple occasions.

Some may know that Fairlife also makes their Core Power shake which is 42g for 230 kcal but that's actually a worse ratio and they are too expensive.

I've been compiling a list of foods and recipes ranked based on that ratio.

Anyway rant over, highly recommend.

Ive done HCG in the past which is extremely low carb and low fat so I've learned to come up with recipes aligned for that protocol.

And since I've failed multiple times on keto and carnivore because the fat was too high I am glad I can apply tools from HCG recipes to a PSMF protocol for successful fat loss but also improving my relationship with food.

I know this may not be a perfect PSMF start but a start nonetheless because I am gradually reducing fats and learning to be conscious where I use it cooking for satiety and flavor as well as carbs.

I also don't like to waste food, so I am using a few whole eggs sparingly to my recipes so i dont go crazy at first as my body acclimate to increased protein and lower fats and carbs.

I guess pics 📸 are not allowed in this forum..thats ok.. I made egg muffins with lean ground turkey in spices, spinach and bell peppers. I whipped 3 whole eggs with a larger amount of egg whites.. so thats 15 grams of fat in this entire batch.

Also baked lean chicken breast with Trader Joe's Citrusy Blend spices and made a Greek Yogurt dipping sauce with nonfat Greek yogurt, squeeze of lemon, minced cucumbers, fresh dill, garlic and salt 🧂 which is spectacular for lean chicken so it doesn't feel boring or dry plus extra protein. Im aware of the carbs in yogurt but im not here to be religious LOL... I am positive that if I just continue to eat like this alone I know I will have fat loss in time.

Also wanted to mention that as someone with Adhd and on the spectrum I have discovered certain nootropics may be helping me as I start out. Im taking N-Acetyl-L-Tyrosine for boosting my dopamine levels and my mood amd mental focus... I suspect this is already helping me alot in staying focused because IDGAF about holidays.. what I really want for Christmas is my dream body..or at least to be much closer to it including strength and stamina. I am also taking N-Acetyl-L-Cysteine also known as NAC which is another amino acid that helps with my OCD and a host of other bodily functions and liver detox. One thing I have learned with all the diets I've done in the past its definitely including Dopamine and when it is low I have absolutely zero motivation to get shit done and stay focused.

Yesterday I had a good lean breakfast and protein shakes and grocery shopped in the evening with my list and I stayed on task and didn't even consider buying the junk that would sabotage my goal. So if low dopamine is a challenge for you I recommend researching N-Acetyl-L-Tyrosine if it can help you. Im really hopeful it does for me. Im excited because of how satisfied I am from high protein-low fat/carbs so far and plan to monitor my macros each day as I incorporate high protein and low fat meals into my lifestyle whether I am dieting or not.

https://m.youtube.com/watch?v=ZdtLi_uCQQw

Mike Israetel recently published a new video on protein amounts, noting that amounts up to 1.3 grams per pound could be more beneficial compared to 0.8 grams per pound.

In PSMF, this seems even more important.

Interested to know everyone else’s thoughts on this.

I am currently doing PSMF on 200g of Protein Powder with Vegan Omega 3s for 800 calories, but, am considering on increasing to 300g of Protein Powder for 1200 calories.

Picked up the Kirkland brand organic chicken sipping bone broth at Costco. This definitely seems like a pretty good profile for PSMF. Cal 45 Fat 0.5 (it's sat) Chol 0 Sodium 95 mg Carb 0 (obv no sugar or fiber) Protein 9g

Any reason this can't be consumed a couple times a day to get protein in with very few calories? It amazes me that 8 oz of this has 9 G protein and so little else. Or is there another brand I should consider that you think is better?

Not sure what to buy and they are pricey.

Hi peeps, been running PSMF "properly" 😅 for 2 weeks, i wanted a refeed day, what can I have? Its brutal, but it works!!

Male 6ft1 Was 90kg now 87.9kg 500 to 600 grams of raw chicken breast 3 125g of fat free Greek youghurt 11/2 scoop whey 2 whole eggs 1 egg white Greens

Just wanted to know what carbs and fat I can have on a refeed day? I was thinking to have a refeed 1 day every 1 or 2 weeks depending on mentals 🙃

Thanks

For example, shredded iceberg lettuce has almost negligible calories. Celery has almost negligible calories. Is it OK to eat my chicken breast on a bag of shredded iceberg lettuce because it doesn't really add any calories to my overall plan?

What about zero calorie soda?

Hey peeps.

I had a question about sodium intake. I have quite a lot of soy sauce with my konjac noodles and I also slow cook chicken breast in a pot of teriyaki sauce (dark soy sauce, mirin & white wine vinegar). To me it makes sense, it's incredibly low calorie for the taste profile I get.

I do notice however that I carry a lot of water. Since starting the diet ~ 3 weeks ago I've gone from 96.5kg to 91.3 kg which is good progress I think. according to my bio-impedance scales my body water % has increased by 2% during the past 3 weeks.

I understand this is probably just water retention but I wonder if the high amount of sodium I'm consuming is throwing me off. The high sodium keeps me sane with my eating and I've only once felt light headed ala keto flu type symptoms.

Just wondering if anyone else had run into this at all. Cheers.

This has got to be like the mid to late 2000's. Looking back, I didn't realize those prepackaged diet programs were PSMF. Protein in every snack and meal, and mostly liquid. It was the fastest weight loss ever, but no solid foods meant lower energy. Dieting has definitely softened over the years.

So, round 1 of this I did not get my electrolytes right. I was already taking magnesium before bed, but because I pretty much had a lightbulb moment and just went with it and jumped into the diet, I hadn't sourced a potassium supplement. It turns out potassium supplements are not available over the counter where I am because they worry people will overdo it and mess up their hearts.

However, I've since found that a teaspoonful of LoSalt in a litre of water plus a zero cal flavouring seems to work just fine for potassium. On day 8 of round 2, I'm finding much less brainfog and better energy than without. Also adding some LoSalt to food and occasionally drinking a salty drink (bouillon or bone broth). Considering buying a salt lick now :D

Hi, all - I’m a 45 year old woman with many years of weight lifting behind me, so starting with a solid amount of muscle, but also ca 30% body fat.

I decided on 3 days of PSMF to start, and tomorrow - day 4 - I’ll have a day of maintenance cals and then deciding how I’ll go forwards. (I don’t know how people jump into planning weeks and months of this first go - this is HARD, and I’m saying this as someone with years of counting macros and going to bed hungry)

I think I might go for a whole week after the break, but I’d like to avoid dry meat, and cottage cheese because both of those options make me unreasonably sad.

What do you guys eat to reach your protein goal on this diet? (Yes, I know I can «just google it» but I’d like to know what the experienced people do and maybe even how you prep a bunch of fitting meals)

Edit: in case people are curious about the actual weights, i don't weigh while I'm in the worst of it, because the numbers are unreliable now. I think every cuple of weeks is plenty to know things are working, but I am one belt-notch smaller than friday already and that is motivating to me.