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.
– 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
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.
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…:)
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 🙂
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… 😀
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!
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 😉
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;)
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
Yo dude.. fhett blogg!
mtp Bcaa, hvor får du kjøpt de??
Adresse redigert bort, fredarn
Hvor har du fått tak i Bcaa?
Adresse redigert bort, fredarn..??
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 ‘firstname.lastname@example.org’ under ‘referral code’ i handlekurven 🙂
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