Lynraskt ned i vekt med PSMF (Protein Sparing Modified Fast)

Etter å ha lest Lyle McDonald sin bok ‘The Rapid Fat Loss Handbook‘, har jeg bestemt meg for å prøve meg på en ekstrem slankediett, kalt PSMF – ‘Protein Sparing Modified Fast’.

Jeg følger i all hovedsak Lyle McDonald’s anbefalinger for dette – han vet utvilsomt hva han snakker om, men jeg velger å kombinere det med periodisk faste, aka. Martin Berkhan’s Leangains protokoll.

Når et gjelder Lyle’s bok, kan jeg absolutt anbefale den. Merk at dette er en ganske så lettlest bok, beregnet mer for massene enn de fleste av Lyle’s bøker, som gjerne er veldig tekniske og litt ‘tørre’ å lese. Denne boken, er dog for alle! Jeg personlig kan ikke si jeg lærte noe særlig nytt av boken, men den var likevel verdt kjøpet, enkelt og greit for å se hvordan Lyle i praksis setter opp en PSMF-diett.
Jeg fant det spesielt interessant å se hvor stor forskjell han har i dietten ettersom hvor mye kroppsfett og LBM (‘Lean Body Mass’, altså din totale vekt minus kroppsfettet) du har.

Mitt forsøk; Her er mitt kostholdsprogram basert på Lyle McDonald’s Rapid Fat Loss Handbook og mine egne preferanser. Merk dog at treningen min i denne perioden nå dessverre ser ut til å gå til helvete.
-> Start: 1/10 ’10
<- Slutt: 12/10 ’10, etterfulgt av 3 dager moderat Refeed.

Måltidsplan:

Foto: Julius Schorzman – www.assembleme.com

Morgen:

– Litt Kaffe, Grønn Té og 1-3 stk. AST-SS Dymetadrine Xtreme.
Aktiveringsøkt/Morgentur:
– 1 scoop AST-SS VP2 eller 10 g SciVation Xtend (BCAA’s++) før-under-etter
= 23 g prot – 2 g karbs – 0 g fett -> 100 kal.
Formiddag – 1 t før trening:
– Kaffe, Grønn Té….
Trening – 5 min før:
– 1 scoop AST-SS VP2 eller 10 g SciVation Xtend
= 23 g prot – 2 g karbs – 0 g fett -> 100 kal.
Måltid 1:
– Litt kaffe og evnt. 1 stk. AST-SS Dymetadrine Xtreme
– 1 stk. AST-SS MultiPro 32X, 2×200 mg NOW Magnesium Citrate, 10 x NOW Omega-3 (10 g fiskeolje -> 1,8 g EPA, 1,2 g DHA) – Evnt. Tran, 1 stk. NOW 5000 IU D-vitamin, 5 g AST-SS Micronized Creatine.
– 1 x 300 g Q SKYR Naturell eller Tine Kesam Mager.
– 1 scoop AST-SS VP2
– 1 x 170 g FirstPrice tunfisk i vann.
– 1 Agurk (≈300 g)
– Rikelig med mineralsalt; natrium og kalium (f. eks Seltin)
= 104,1 g prot – 21,9 g karbs – 12,4 g fett (hvorav 11,5 g fra fisk) – 1,5 g fiber  -> 611 kal

Brokkoli – Bilde av Fir0002 – www.flagstaffotos.com.au

Måltid 2:
– 3 filéter magert kjøtt (≈465 g) (kuttet i biter og stekt/kokt med litt vann i en panne – ingen behov for olje eller smør da)
– 1/2 kg brokkoli
= 121 g prot – 9 g karbs – 10,8 g fett – 15 g fiber -> 626 kal

Totalt: 271 g protein – 35 g karbohydrater – 23 g fett – 17 g fiber -> ≈1 440 kalorier

Viktig om stimulanter: Jeg har valgt å inkludere en ganske stor mengde stimulanter i dietten, da det kan hjelpe med å holde treningsintensitet og overall ‘energi’ oppe under en slik drastisk diett. Det er dog ikke noe man trenger å gjøre, og man må selfølgelig velge det selv, om man skal prøve seg på en slik diett. Alle slike stimulanter kan ha bivirkninger, men er som regel trygge om du holder doseringen innenfor rimelige områder. Efedrin er på WADA’s (World Anti-Doping Agency) dopingliste, det er såvidt jeg kan se ikke ulovlig å eie i Norge – men ulovlig å selge og kjøpe uten resept. Et alternativ til efedrin er produktet Jack3d fra USPlabs, som er det mest solgte produktet på bodybuilding.com i år. Jack3D er også på WADA’s dopingliste. Disse midlene anbefales ikke. Ingen slike stimulanter bør brukes av personer med høyt blodtrykk. Lyle McDonald går forøvrig selv litt mer inn på efedrin og flere stoffer i slankepiller i boken.

OPPDATERT 7/10: Min erfaring etter 4 dager.
Grunnet min skade/smerte i brystet, valgte jeg å avslutte dietten etter kun 4 av de planlagte 11 dagene. Dietten gikk bra, og jeg hadde ingen store problemer med
sult, og jeg tror at jeg uten problem kunne ha fortsatt med den, men jeg føler at tilstrekkelige med kalorier er lønnsomt for å bli frisk så raskt som mulig fra skaden, og når jeg ikke får trent pga. skaden, vil jeg uansett ikke få sett nøyaktig hvilken effekt denne dietten har på styrken.
Jeg kommer derfor til å prøve meg på denne dietten på nytt så fort jeg er frisk igjen – jeg poster en ny artikkel om det da.

Mine resultater etter 4 dager med dietten, etterfulgt av 2 dagers refeed, er en vektnedgang på ca 0,9 kg – fra 76,1 til 75,2 kg.

0 Comments

  1. Heisan! Er det noen spesiell grunn til at du starter med en ekstrem diett? Er det nødvendig for å nå et spesielt mål du har satt deg?:) Hilsen nysgjerrigper…:)

  2. Hei!
    I de aller fleste tilfeller, vil det være mer lønnsomt å gå for en mer moderat vektnedgang (eller mer nøyaktig, nedgang i kroppsfett), men jeg har valgt å prøve meg på PSMF av et par grunner;
    – Erfaring: Jeg ønsker å arbeide som kostholdsveileder og skribent, og føler det er en god erfaring og ha forsøkt en slik rask vektnedgang.
    – Tanken på å slanke seg en kort periode, også gå over til vedlikehold, frister mer enn en lengre periode med moderat slanking. Enkelt og greit fordi ved vedlikehold, trenger man normalt ikke tenke noe over mengden man spiser, så lenge man gjør greie matvalg, og lytter til sultfølelsen.
    – Nysgjerrighet, enkelt og greit 🙂

  3. This is going to be very interesting! Before-pictures? 😉

    I have a friend from Sweden who works as a pharmacist in Norway and he said ephedrine was legal in your country, I got quite surprised about that. 😀

    Jack3d contains Geranamine (1,3-Dimethylamylamine or Methylhexamine), which as far as I know is prohibited to use in some competitions. I’ve also heard about some people failing drug tests (false positive response) because of this component. Just saying… 😀

  4. Have taken som pictures, but don’t know about posting them here…

    About ephedrine, you need a prescription, which is usually hard to get I think.. If you try to order it online, customs will take it – and you will be fined several thousand NOK, from what i’ve read on forums by people who have tried!

  5. And Jack3d would never be allowed in if I ordered it from bodybuilding.com to Norway, so I actually ordered it (together with some other products) poste restante to Sweden, and then I’m driving over there to pick it up 🙂

    Most supps are not illegal here, but It’s only legal to import from EU-countries – and only for a maximum of 3 months personal use.

    Sånn; nok engelsk – er vel bedre om du skriver svensk her, med tanke på at jeg vel ikke har noen faste ikke-nordiske lesere 😉

  6. SV: Skjønner! Spennende å prøve ut hva det skrives/snakkes om, så kan man vurdere det selv, framfor å stole på andre kilder! Nysgjerrighet er undervurdert;)
    -B

  7. Hei!:)
    Er utrolig spent på hvordan denne dietten funker! Vurderer å prøve meg på den selv. Har lyst på et lite kick midt inni hele «slankeprosessen» min. Og som du sier, en grei erfaring å ha med seg:) Gleder meg til å høre hvilken effekt du fikk med den:)

    – Sissel Olin

  8. Yo dude.. fhett blogg!
    mtp Bcaa, hvor får du kjøpt de?? Adresse redigert bort, fredarn

  9. Yo…
    Hvor har du fått tak i Bcaa?
    Adresse redigert bort, fredarn..??
    =)

  10. BCAA’s kan kjøpes stort sett over hele verden, utenom Norge.
    Vi kan dog bestille fra alle EU-land til vår hjemmeadresse, med en maksgrense på 3 mnd. personlig forbruk. Husk at om du bestiller for over 200 kr, får du som regel moms på det.

    Evnt. kan man bestille fra USA, hvor det er mye rimeligere – til et postkontor i Sverige, og hente det der (Poste Restante).

    Jeg kan anbefale iHerb.com. For å få 5 % avslag, oppgi ‘fredarn@fredarn.com’ under ‘referral code’ i handlekurven 🙂

  11. Pingback: Fredarn.com » Blog Archive » Bokanmeldelse: ‘Living the Low Carb Life’ av Jonny Bowden

  12. Pingback: Fredarn.com » Blog Archive » Bokanmeldelse: The Rapid Fat Loss Handbook av Lyle McDonald

  13. Nice read, I just passed this onto a colleague who was doing some research on that. And he just bought me lunch as I found it for him smile Therefore let me rephrase that: Thanks for lunch! «Feeling passionate about something is like getting a peak at your soul smiling back at you.» by Amanda Medinger.

  14. Merely wanna comment that you have a very nice site, I like the style and design it really stands out.

  15. Definitely imagine that that you said. Your favourite reason seemed to be on the net the easiest thing to be mindful of. I say to you, I certainly get irked even as folks consider concerns that they just don’t recognize about. You controlled to hit the nail upon the highest and defined out the whole thing without having side effect , folks could take a signal. Will probably be again to get more. Thank you

  16. Pytanie płeć piękna jego osoba jeśli w istocie, nieomal zazwyczaj rzec delikatnie.

  17. In the event you genuinely want to recognize how to locate a prom dress fashion which makes you look beautiful, you’ll need to be comfortable with your whole body model and turn responsive to how you can concentration your best options using the best wedding dress design.

  18. Na końcu. Prokuratura myśl (w końcu nie po to ją pracowicie dyrektor ze, wszak nie w tym myśl. Póki Antek nie poczuje, iż może mu grozić jakaś odpowiedzialność w ciągu raz po raz w dalszym ciągu i opluwał raz po raz więcej ludzi, tudzież pod ręką tym bez skrupułów zadawał żal zaś cierpienie, alias natomiast nie chcą posiadać guzik wspólnego spośród tym całym cyrkiem. Dziwi mnie lecz czemu nie inaczej odrobinę naruszenie dóbr osobistych, jednakowoż przypuszczalnie to na odwrót kwestia czasu oraz pokup.

  19. I’ve recently started a website, the info you offer on this web site has helped me tremendously. Thank you for all of your time & work.

  20. This is really interesting, You are an excessively skilled blogger. I’ve joined your feed and stay up for in search of more of your wonderful post. Also, I have shared your website in my social networks!

  21. Hey! I know this is kinda off topic nevertheless I’d figured I’d ask. Would you be interested in trading links or maybe guest writing a blog article or vice-versa? My website discusses a lot of the same subjects as yours and I believe we could greatly benefit from each other. If you might be interested feel free to shoot me an e-mail. I look forward to hearing from you! Superb blog by the way!

  22. Click Here To Visit The Online Dog Trainer Now!

  23. I am not very great with English but I get hold this very easy to translate.

  24. Atypical but very accurate point of view. You understand about what you are writing. I like your style of writing and layout on your blog. I am waiting for even more things about it. Thanks for great job!

  25. Thank you for your blog post. Velupe and I happen to be saving for our new ebook on this subject as well as your writing has made us to save the money. Your notions seriously answered all our issues. In reality, more than what we had acknowledged before when we came across your wonderful blog. I really no longer nurture doubts together with a troubled thoughts mainly because you genuinely attended to all of our demands right here. Thanks

  26. Hey there! I could have sworn I’ve been to this website before but just after browsing by means of some with the post I realized it is new to me. Nevertheless, I’m unquestionably happy I identified it and I’ll be book-marking and checking back frequently!

  27. Wow! This could be one particular of the most useful blogs We have ever arrive across on this subject. Basically Wonderful. I am also an expert in this topic therefore I can understand your effort.

  28. You produced some initial rate factors there. I regarded on the net for the problem and positioned the majority of people will go together with with your web site.

  29. I like your fantastic web site. Just what I was searching for!

    Best regards, Ron

    My FB Fitness Tips page http://www.facebook.com/Intervalstraining

  30. PS Mint is easily the best one. It doesn’t allow for manual transaction entering however you can categorize every transaction that comes through your bank account so it automatically budgets your $ based on those recurring transactions you categorized.

  31. Very good information. Lucky me I ran across your site by accident (stumbleupon). I have book marked it for later!

  32. Pretty! This has been an incredibly wonderful article. Thank you for supplying these details.

  33. Hmm it seems like your website ate my first comment (it was extremely long) so I guess I’ll just sum it up what I submitted and say, I’m thoroughly enjoying your blog. I too am an aspiring blog blogger but I’m still new to the whole thing. Do you have any helpful hints for first-time blog writers? I’d really appreciate it.

  34. I like this web site very much, Its a rattling nice office to read and incur information. «Talents are best nurtured in solitude character is best formed in the stormy billows of the world.» by Johann von Goethe.

  35. Aw, it was an exceptionally very good post. In concept I have to set up writing equivalent to this furthermore – spending time and actual work to manufacture a good article… but so what can I say… I procrastinate alot and also no indicates manage to go accomplished.

  36. My wife and i got so joyous when Emmanuel managed to finish off his basic research with the precious recommendations he acquired from your site. It is now and again perplexing just to possibly be handing out instructions which often many people may have been trying to sell. And we already know we now have the website owner to give thanks to for this. All the illustrations you’ve made, the simple website menu, the friendships you will aid to foster – it’s all extraordinary, and it’s really assisting our son and our family reckon that the issue is cool, and that is quite serious. Thanks for everything!

  37. Hi superb internet site! Does running a blog related to this take an incredible deal of work? I’ve completely no expertise in programming but I was hoping to start my personal weblog inside the near future. Anyways, ought to you might have any ideas or recommendations for new weblog owners please share. I comprehend this can be off topic but I basically necessary to ask. Thanks!

  38. I’m impressed, I have to admit. Definitely rarely need to i encounter a blog that’s each educative and entertaining, and with no a doubt, you might have hit the nail around the head. Your idea is outstanding; the catch is one thing not enough customers are speaking intelligently about. We’re delighted i stumbled across this inside my discover some thing regarding this.

  39. allergic reaction: hives; difficulty breathing; swelling of the encounter, lips, tongue, or throat. Buy Zolpidem on the web.

  40. allergic reaction: hives; difficulty breathing; swelling of the encounter, lips, tongue, or throat. Buy Zolpidem online.

  41. I realized more something totally new on this weight loss issue. 1 issue is a good nutrition is extremely vital whenever dieting. A big reduction in fast foods, sugary food items, fried foods, sugary foods, red meat, and white-colored flour products may be necessary. Retaining wastes organisms, and wastes may prevent ambitions for losing weight. While selected drugs quickly solve the condition, the horrible side effects will not be worth it, they usually never offer more than a temporary solution. This can be a known idea that 95% of fad diet plans fail. Many thanks for sharing your notions on this weblog.

  42. Thanks for your article. I have always seen that almost all people are desirous to lose weight when they wish to look slim in addition to looking attractive. However, they do not usually realize that there are many benefits to losing weight as well. Doctors claim that overweight people come across a variety of illnesses that can be instantly attributed to their excess weight. The good thing is that people who are overweight and suffering from various diseases can reduce the severity of the illnesses by way of losing weight. You possibly can see a continuous but marked improvement in health whenever even a minor amount of losing weight is realized.

  43. I realized more something totally new on this weight reduction issue. One issue is that good nutrition is tremendously vital any time dieting. A huge reduction in fast foods, sugary meals, fried foods, sweet foods, beef, and bright flour products may be necessary. Having wastes parasites, and toxic compounds may prevent desired goals for losing weight. While a number of drugs quickly solve the matter, the bad side effects are usually not worth it, and in addition they never supply more than a temporary solution. It’s a known idea that 95% of fad diet plans fail. Thanks for sharing your ideas on this weblog.

  44. As the admin of this web site is working, no uncertainty very soon it will be
    famous, due to its feature contents.

  45. Exceptional post. I had been looking at continuously this weblog site that i’m influenced! Incredibly valuable information particularly the remaining period I sustain such facts a whole lot. I had been looking for this sort of information to acquire a prolonged moment. Thank you and greatest of very good fortune.

  46. Very good post! We will be linking to this great article on our site. Keep up the good writing.

  47. Hello! I know this is somewhat off topic but I was wondering which blog platform are you using for this website? I’m getting sick and tired of WordPress because I’ve had problems with hackers and I’m looking at alternatives for another platform. I would be fantastic if you could point me in the direction of a good platform.

  48. This is a topic that is near to my heart… Many thanks! Where are your contact details though?

  49. yeah i don’t feel comfortable having my phone super close to her unless it’s on airplane mode. this way, she can’t text or call people too

  50. This web site is certainly as an alternative helpful considering that I’m with all the second developing an online floral web page inspite of the fact that I am only commencing out being a result it is truly relatively little, nothing at all similar to this world wide web website. Can site website link to some from the posts ideal here because they are fairly. Many thanks considerably. Zoey Olsen

  51. really good put up, i definitely love this internet internet site, maintain on it

  52. Its such as you read my mind! You appear to understand so much about this, such as you wrote the book in it or something. I believe that you just can do with a few percent to pressure the message home a little bit, but other than that, that is fantastic blog. An excellent read. I will certainly be back.

  53. There are some fascinating cut-off dates on this article however I don�t know if I see all of them middle to heart. There’s some validity however I’ll take maintain opinion till I look into it further. Good article , thanks and we would like extra! Added to FeedBurner as properly

  54. you have got an amazing weblog right here! would you wish to make some invite posts on my weblog?

  55. This website is known as a stroll-by way of for all the information you needed about this and didn�t know who to ask. Glimpse right here, and also you�ll undoubtedly uncover it.

  56. What i don’t realize is in fact how you are no longer really a lot more well-liked than you may be now. You’re so intelligent. You realize therefore significantly when it comes to this topic, produced me individually consider it from a lot of numerous angles. Its like men and women are not interested unless it is one thing to accomplish with Woman gaga! Your own stuffs excellent. At all times care for it up!

  57. I’m sorry for that substantial evaluation, however , So i am seriously tender the newest Zune, plus expectation this specific, and also the excellent reviews other sorts of folk have authored, can help you analyse if it is the solution you’re looking for.

  58. For latest news you have to go to see web and on web I found this website as a finest website for most up-to-date updates.

  59. An impressive share, I simply given this onto a colleague who was doing somewhat evaluation on this. And he the truth is purchased me breakfast because I discovered it for him.. smile. So let me reword that: Thnx for the deal with! However yeah Thnkx for spending the time to debate this, I really feel strongly about it and love studying extra on this topic. If doable, as you develop into experience, would you thoughts updating your weblog with extra particulars? It’s extremely useful for me. Large thumb up for this weblog put up!

  60. The fresh Microsoft zune web browser is without a doubt unexpectedly fine, although not as nice as any iPod’s. It reallyworks properly, nevertheless isn’t as swiftly just as Firefox, as well as your clunkier connect. Any time you sometimes thinking about aided by the browser this is simply not a problem, but once you’re preparing to help investigate website a large amount in the PMP then this iPod’s even larger show far better browser may be crucial.

  61. Its like you read my mind! You seem to know a lot about this, like you wrote the book in it or something. I think that you could do with a few pics to drive the message home a bit, but other than that, this is magnificent blog. An excellent read. I’ll definitely be back.

  62. Whenever reaching a lady you should assess and also interact with i den forbindelse wedding degree. Fundamentally you are worthwhile proposal and also hitting absence of bridal. And you also make this happen through having or even cleaning out your own personal proposal. In the event this woman is mobile phone or even bluff, you see something diffrent to carry out. Without having to be necessarily mean or maybe judgmental

  63. Generally I do not read post on blogs, but I would like to say that this write-up very forced me to try and do it! Your writing style has been surprised me. Thanks, quite nice article.

  64. Please let me know if you’re looking for a article author for your site. You have some really good articles and I believe I would be a good asset. If you ever want to take some of the load off, I’d really like to write some material for your blog in exchange for a link back to mine. Please blast me an email if interested. Thank you!

  65. Spot on with this write-up, I really assume this website wants considerably far more consideration. in all probability be once more to read way far more, thanks for that information.

  66. Spot on with this write-up, I actually assume this internet site wants substantially much more consideration. in all probability be once again to read way a lot more, thanks for that info.

  67. I’m genuinely enjoying the style and layout of the weblog. It’s an extremely simple on the eyes which makes it a great deal much more pleasant for me to come right here and pay a visit to a lot more often. Did you hire out a developer to create your theme? Terrific operate!

  68. allergic reaction: hives; difficulty breathing; swelling of one’s encounter, lips, tongue, or throat. Buy Zolpidem on the internet.

  69. This is a good post. Thank you.

  70. I am really impressed together with your writing abilities and also with the structure for your weblog. Is that this a paid topic or did you customize it yourself? Either way keep up the nice high quality writing, it is uncommon to peer a great blog like this one nowadays..

  71. Nice post. I learn something more challenging on different blogs everyday. It would always be stimulating to read content from other writers and follow a little bit something from their store. I�d choose to use some with the content on my blog whether you don�t mind. Natually I�ll give you a link on your web blog. Thanks for sharing.

  72. I keep listening to the news bulletin lecture about receiving free online grant applications so I have been looking around for the best site to get one. Could you advise me please, where could i acquire some?

  73. Hi, I do believe this is an excellent blog. I stumbledupon it 😉 I may return once again since I book marked it. Money and freedom is the greatest way to change, may you be rich and continue to guide other people.

  74. Me and my mom were discussing some time ago into what this system has become recently, I very much hope that there is a change coming soon.

  75. You are able to invest in cheap tiffany jewelry a little without problems, dropping excess there are actually at all whole lot great when we secure cheap tiffany jewelry. tiffany jewelry for cheap is reasonably distinctive from other good differences in stone tiffany jewelry as stands proud for this population group. An excellent first class,where can i buy tiffany jewelry, almost all people cheap tiffany jewelry. The sort of cheap tiffany jewellery is absolutely pretty much nothing modern, it is close to for many years even so for and also this camera arguments Tiffany exceeds expectation by your set.

  76. I’m impressed, I must say. Actually rarely do I encounter a weblog that’s both educative and entertaining, and let me inform you, you have hit the nail on the head. Your idea is excellent; the difficulty is one thing that not enough persons are talking intelligently about. I’m very pleased that I stumbled across this in my seek for something referring to this.

  77. I love this article. I really found out a lot. I’ll ask peers to visit it too.

  78. I’m not sure if this is a formatting problem or something to do with web browser compatibility but I figured I’d submit to allow you know. You received a truly helpful blog web web page I’ve been previously suitable here seeking at for about some time already. You know so significantly relating to this topic. Thanks for that data. Excellent write-up, extremely helpful when choosing an agent.

    Russell’s Carpet Cleaning
    968 S 600 W Provo, UT 84601
    (801) 427-3269 I normally have a hard time grasping informational content articles, but yours is clear.

  79. Terrific work! This is the kind of information that are supposed to be shared across the web. Disgrace on Google for no longer positioning this publish higher! Come on over and visit my web site . Thank you =)

  80. Having read this I thought it was rather informative. I appreciate you spending some time and energy to put this information together. I once again find myself personally spending a significant amount of time both reading and posting comments. But so what, it was still worth it!

  81. Please vote daily for my beautiful baby Sha Sha. She has a winning smile. http://luggagepros.offerpop.com/campaign/488794/entry/2426506 . mail me at thecouponqueen20@aol.com and i will vote back. Thank you so much

  82. Nice post. I learn something totally new and challenging on blogs I stumbleupon every day.
    It’s always interesting to read through articles from other writers and practice a little something from their
    sites.

  83. Exactly what are the very best web pages and web blogs specializing in literature and checking out?

  84. I might really love to create blog but.. I’m not certain which weblogs obtain the most traffic? What sort of information sites on earth do you surfing? I for the most part surf photo weblogs and trend web blogs. Just buying a survey on this page thank you! .