Since the last update I’ve been experimenting with a modified version of one the most effective ways to lose the most amount of fat in the least amount of time – a protein sparing modified fast (PSMF for short).
When dieting to lose fat, you want to keep your protein levels high enough to preserve muscle mass while still maintaining a weekly calorie deficit. The problem is that the further you venture from your maintenance calories without returning to, or close to, those levels, the higher the risk of muscle loss if you don’t match that decrease in calories with more protein.
Think of fat loss as a game of tag, with maintenance being your “home base”. The further you get from base, the more in danger you are of getting tagged, aka muscle loss (and getting tagged SUCKS DRAGON TAIL).
A PSMF diet bypasses this problem by providing very high levels of protein and, well…not much else. In order to create the largest deficit possible, there simply isn’t room for many calories coming from other sources. Also note that for someone who is already reasonably lean, a diet like this is only supposed to be used in the short term in order to prevent possible side metabolic side effects. The more fat the that you have to lose, the longer that something like this can be maintained.
My diet from Sun-Thursday:
100g protein shake, 1 cup of 1% milk and 1 cup wat
2lbs chicken breast
1-2lbs of steamed broccoli
3 grams of fish oil
1 daily multivitamin
Pretty bland, but it’s the nature of the diet.
After Thursday I got mentally fatigued and decided to end it prematurely (I planned on doing it for 2 weeks), eating at maintenance up until Sunday night, where I weighed in at 192.
With my speaking event coming up on Friday and having lost 18lbs in 6 weeks while increasing my strength, it’s safe to say that I’ve accomplished the main goal of this leg of the journey. My long term goal is still to hit 180 or so, but I’ll take more of a relaxed approach and enjoy fulfilling some fun & kooky objectives that I’ve been kicking around in my head for awhile.
For those of you who are looking for more information on a scientifically sound approach to losing fat rapidly and safely, look no further than Lyle Mcdonald’s Rapid Fat Loss book. Filled with both the how and the scientific reasoning behind the why, it is simply the most user friendly and effective product on the market.
Faithful Sexification Supestars, do you have any questions that you want me to answer about this whole process?
Post them in the comment section below and I’ll do my best to help make your next move your best move.