PSMF: Protein Sparing Modified Fast
So I guess it’s called a Protein Sparing Modified Fast or even a Modified Protein Sparing Modified Fast….
I’m specifically following the program outlined by Lyle McDonald in his eBook, “The Rapid Fat Loss Handbook -A Scientific Approach to Crash Dieting”.
This guy is someone who has been involved with bodybuilding and training for a long time. I figure that the best way to learn or accomplish something is to go to the most extreme example out there regarding whatever it is. So here I am with a bodybuilding influenced program.
The philosophy behind PSMF is that you go super low calorie to help you lose weight but you eat enough protein so your body doesn’t break down muscle and use that.
The basics of this specific program are:
- Protein intake set depending on bodyfat percentage and activity
- Basically unlimited amount of vegetables (a few are off limits)
- Either fish oil capsules or 1 tbsp of flaxseed oil per day for EFAs
- A basic multivitamin/mineral supplement. One or two other key supplements.
- Planned diet breaks depending on activity and bodyfat percentage
- Length of PSMF to be set depending on bodyfat percentage and activity level
The things I’ve implemented so far are the low, low calories via protein; omega 3s in the form of fish oil capsules & lots of water. I’ve got to phase more veggies in, get a multi-vitamin and figure out the program length & breaks.
For me, I think the toughest part is going to be mental. I’ve just started & already I’m struggling.
I’ve identified a few major influences in my life that I haven’t payed much attention to.
- My Facebook feed is definitely not good for dieting/nutrition. I have so many friends that are way into food that I see tons & tons of amazing looking food on my wall. Not helping.
- Circle K. Circle K is right across the street from Gangplank and not until walking in there in this new mode did I realize how much influence it was exerting on me. I wasn’t really moderating myself prior to this and now, the pull of all the crap is undeniable. Donut gems, Doritos, Cheetos Crunchy, Reeses, Yoo Hoo, Coke, etc., etc.
I’m putting a few systems into place to help cope.
- Having enough food to stay full definitely helps. Right now, I’m going with chicken breast. Basted with Cholula & lime on the BBQ. I’ve got enough of that to last me through the day. Eating as I need to stay full.
- Need some variety. With just the chicken, my taste buds start to get antsy. Monster is a good help. Gives me a sweet hit with very low calories. I do the blue Monster for 20 cal a can. Also IsoPure is good, especially after a workout, as it’s a sweet drink that’s mainly protein with no carbs. I also went to the beef jerky today. Pretty low carbs and switched it up a bit. Might have to explore bringing vegetables later.
- Drinking tons of water. It’s part of the program but I need something to pour down the gullet.
- Getting rid of the bad food. Heather made fingerlings the other night. I grabbed a bite of one. Had her & the kids finish the rest so it wouldn’t be tempting. Much better after that. Also did the same with the cookies on the counter. Packed in lunches got them off the counter. Needed to get rid of those. Things are definitely easier once the bad food isn’t staring you in the face.
- Going to bed earlier. So I’ve only done this a time or two but it helped. In the past, Heather & I stayed up late & inevitably with the working & background crappy reality TV, I turned to snacks. Goody Twos toffee, Twoozles, chocolate, ice cream… Needed to stop that. I can tell I have only a certain measure of discipline after I sit down on the couch at night. So I crank work for a while & then when ease off & feel the food urges coming, I set my sleep point. Must go down so I don’t eat.
So that’s what I’ve got so far. But at least things seem to be heading in the right direction.
Image credits: valley protein by Sidereal on flickr; steaks by shaynabright on flickr
Have you looked at 4 hour body? I’ve dropped 20 lbs in about 6 weeks. No starving involved, but cravings in the beginning is the tough part.
Chris Lee says
Been interested in it & wanting to check it out. Will definitely do so! Thanks for the rec!
Circle K? I thought you were a foodie! Junk food is empty calories! You are at a hard stage right now…your taste buds haven’t changed yet.If you keep your diet clean for awhile then you will eventually not enjoy the taste (if you ever REALLY did) of those kinds of processed foods. Stay Strong
Chris Lee says
I wasn’t a Circle K junkie until we moved to this location. Now that it’s within throwing distance, it’s tough to avoid. And foodie or not, who can deny the allure of Dorito’s, Hostess donut gems, Hostess cupcakes, etc. :)
Just think of them as the Crack of food!! ; )
Dean Ouellette says
So how is this going, still doing it or what?
Chris Lee says
Got off track when I had a minor procedure. Heading back in the right direction. Lots of crazy life stuff in the way (currently moving house) but SUP will start back up soon and making better diet choices.