How to deal with the issues related to dieting ?

D

Do

New member
There are basically three things that put my dieting off balance every now and then.

1. Getting sick
2. Low energy throughout the day.
3. Tasteless food, particularly eating boiled chicken.. yuk

So how do you deal with it ?


Following is my diet plan :
My maintenance is 2100 calories.
And I am dieting @ 1100 calories.

700g Chicken Breast = 161.7g Protein, 8.4g Fat, 0g Carbs, 770 Calories
4 Eggs = 24g Protein, 16g Fat, 0g Carbs, 252 Calories
-------------------------------------------------------------------------------------------------------------
Total = 185g Protein, 23g Fat, 0g Carbs, 1022 Calories

Remaining Calories from Carbs : 78
Click to expand...


Stats :

Male, 5'8'', 71kg, 18-20% bf, currently working out 3 days a week with low volume.

P.S. Need Urgent Help
 
Last edited:
each body handles minerals and food different. I actually have issues with high blood sugar. Therefore certain carbs are a big no no. Sucks for our purposes of lifting. Over the years I have found personally, I eat nothing white (milk, breads, rice) eat everything green. Baby carrots, $2 for a big bag, gives you energy four hours and is light on the stomach without bloat. Nuts, although expensive, are long lasting. Chew gum for a quick pick me up. In order to achieve our goals, we are downing a crap load of protein. Depending on your gear, if sodium is a concern, (seasonings)u may just have to tough it up. I have found that when grilling chicken, put a small amount of dressing, or mustard at the bottom of the Tupperware. Quickly cover the chicken when done. The moisture and humidity will absorb flavors into the meat. Thus I don't have to use bar bq sauce or seasonings. I think the biggest food over looked by our profession is fish and crab. U can bake, grill, broil, raw, rotisserie it doesn't matter. Each fish has its own flavor and is quick to cook. Rarely do u need to season fish. How is your fluid intake? Blan foods, and nausea could be from a dry mouth. I hate water. But use crystal lite to flavor small water bottles.
 
DreDay187 said:
Just remember a PSMF-type diet is not to be ran forever. Part of the problem with running it is the lethargy and psychological issues with such a low intake.
Click to expand...
So what's the way out ? Should I increase the calories ? How much ? From Carbs or Fat ?
 
Do said:
So what's the way out ? Should I increase the calories ? How much ? From Carbs or Fat ?
Click to expand...

Once you hit your target goal or can't me talk stand the diet anymore is when to stop it. If you want to do the PSMF type diet all you need is to meet your protein needs (slightly higher to help preserve as much muscle mass as possible) and the minimums for dietary fat (EFAs like fish oil or flaxseed oil). You should be getting trace carbs but only from veggies. Your other option is to try a more moderate calorie deficit but then it requires more time. You decide which tradeoff suits your needs
 
DreDay187 said:
Once you hit your target goal or can't me talk stand the diet anymore is when to stop it. If you want to do the PSMF type diet all you need is to meet your protein needs (slightly higher to help preserve as much muscle mass as possible) and the minimums for dietary fat (EFAs like fish oil or flaxseed oil). You should be getting trace carbs but only from veggies. Your other option is to try a more moderate calorie deficit but then it requires more time. You decide which tradeoff suits your needs
Click to expand...

If I decide to do PSMF(just read about it after you mentioned), what kind of measures I can take to minimize issues with sickness and low energy, if any ?
 
halfwit said:
Exactly!
...I think I just threw up a lil in my mouth. :Puke:
Click to expand...

I came that close to actually throwing up lol.... and didn't touch the chicken for next 2 days haha

But on the serious note, I think I will bake it. What exactly "Shred it" means here ? How do I do it ?
 
Do said:
I came that close to actually throwing up lol.... and didn't touch the chicken for next 2 days haha

But on the serious note, I think I will bake it. What exactly "Shred it" means here ? How do I do it ?
Click to expand...

Steam/Bake it and then take a fork to the meat - pulling it into small pieces that can be easily added to just about anything. Lettuce+shredded chicken+cheddar+hot sauce+wheat tortilla (there are low carb/zero carb alternatives) = awesomesauce.

Shredded chicken is pretty much as versatile as tuna. As most seasonings are calorie free, the sky is the limit. ;)
 
Do said:
If I decide to do PSMF(just read about it after you mentioned), what kind of measures I can take to minimize issues with sickness and low energy, if any ?
Click to expand...

I think me and Dre did both mention that, psychologically, it is a difficult plan to stick with.
I believe in your original post you wanted to lose 2 pounds per week - this plan will do that; a moderate deficit is obviously going to be easier for you to stick with as long as your aware that 2 pounds per week isn't going to happen.

As far as lack of energy - this comes with the territory of rapid fat loss & is completely normal. As dre correctly points out, a simple EC stack would address this .

For the bland food - I don't recall suggesting boiled chicken lol...the IIFYM rules still apply to a plan like this. You can choose from different protein sources and have an almost unlimited choice of green veggies (as close to free calories as you'll get). I find that grilled chicken with the right herb/spice mix works a treat :)

However, I STRONGLY suggest you don't go ahead with a real PSMF diet - if you couldn't take it on the plan I created for you, you certainly won't take it on a real PSMF.
I suggest you simply remain patient and attempt a more moderate deficit.
 
If you stay like this for so long your metabolism will slow down so much, with all the serious problems this has
 
Kob said:
If you stay like this for so long your metabolism will slow down so much, with all the serious problems this has
Click to expand...

There are two ways your metabolism will slow down:

1) dropping weight in and of itself will slow down a metabolism. This isn't an issue to this diet, it's an inevitability. Lose weight, metabolism slows down. Nothing to really worry about.

2) bc of the drastic deficit, certain hormones will fight back and slow down metabolism to preserve life or keep you alive. These hormones can be up regulated or manipulated with simple high carb/calorie refeeds periodically.

There's no serious problems unless you can't stick to the diet. It works in the real world, it's backed scientifically, and there's no permanent lasting damage of any kind.
 
Kob said:
If you stay like this for so long your metabolism will slow down so much, with all the serious problems this has
Click to expand...

Exactly as Dre said, the "your metabolism will crash" crowd really overexaggerate this.

As long you chuck in a refeed now and again, along with not going crazy (2-3xday) with the cardio, your metabolism will not slow down to make a difference on body recomp.

Also, how much do you think your metabolism can actually slow down?? Worse case scenario it slows down 20% more than it should - that still won't stop fat loss.
The stories of "I can't lose weight because of metabolic damage" are complete bullshit created by people who can't stick to their diets/adjust properly.

Metabolic slowdown will never stop fat loss. End.
 
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