Day 7 is wrapped and I’m proud of how dialed in this first week has been. I stuck with the same RealGoods and sauce today because honestly, it still gets the job done perfectly. When something keeps you satisfied, fits the diet, and eliminates decision fatigue, there’s zero reason to change it. At this point the routine feels automatic. The hunger waves are predictable, the deficit feels normal, and the structure I built on Days 1 through 6 is carrying me. A full week of staying strict on PSMF is no joke, and keeping the food simple has been a huge part of making it sustainable. Same meals, same discipline, same focus. The consistency is paying off and the visual changes are becoming noticeable. First week complete. Day 7 complete.

Day 6 was a planned break in the routine. I started the day the same way I’ve been doing all week with two bags of RealGoods. Keeping that consistent anchor meal has been huge for staying structured on PSMF. Later in the day, I had my calculated cheat meal — some pizza and In-N-Out. This wasn’t a slip, wasn’t emotional eating, and wasn’t me breaking discipline. It was intentional. The goal here is simple. A strategic refeed helps mentally reset, reduces the feeling of restriction, and gives the body a temporary bump in energy and glycogen. On a diet as aggressive as PSMF, using a controlled refeed at the right time can actually keep adherence higher going into the next stretch. I didn’t binge. I didn’t lose control. I enjoyed the foods, got it out of my system, and now I’m moving forward fully dialed back in. RealGoods for structure. A planned cheat for strategy. Day 6 executed exactly how I intended. Back on the grind tomorrow. Locked in. 🔒

Day 5 is here, and this is exactly the point I talked about yesterday. The motivation from the first few days starts to fade, the routine loosens, and the real deficit finally shows itself. This is the day most people break, especially on PSMF. But today I’m staying fully locked in. I kept my meals exactly the same as the last few days. Same food. Same structure. Same routine. I’m not changing anything because the consistency is what’s carried me through the first half of the week. On PSMF, keeping things predictable is one of the biggest advantages you can give yourself. The fewer decisions you have to make, the fewer opportunities your mind has to talk you out of the plan. Today is where the mental side matters more than the food itself. The body is adjusting to the true deficit, and the mind starts trying to negotiate. This is where cravings don’t come from hunger but from habit. This is where the weekend mindset tries to creep in. This is where most people crack. But I’m not giving myself that option. I’m treating today like a checkpoint. If I can dominate Day 5, the weekend becomes that much easier to control. And when you’re on PSMF, these are the exact days that separate the committed from the casual. Same meals. Same structure. Same discipline. And the results are already showing

Here’s the reality. The first 3 to 4 days of any diet feel easy. Your motivation is high, emotions are strong, and you feel locked in because you finally committed to the plan. Diet, training, routine… everything feels aligned. But the real test doesn’t show up until Day 5. And if you’re doing PSMF, that test hits even harder. Most people start their diet on a Monday, which means Days 1 through 4 fall during the structure of the workweek. You have momentum, routine, and less time to think. But when Friday arrives, two massive challenges show up. 1. ⁠The Weekend Mindset Hits Hard We are conditioned to view weekends as fun time, relaxation time, comfort time. And for most people, food is still one of the biggest sources of entertainment and emotional relief. On a normal diet this mindset is already tough. On PSMF, it’s even tougher because the diet is extreme and your brain wants comfort the moment routine loosens. So when Friday comes, cravings don’t show up because of physical hunger. They show up because your mind remembers how weekends used to feel. 2. The Real Deficit Arrives Here is the part that nobody explains clearly. By Day 5, you have been in a strict deficit long enough for your body to finally feel it. On a standard diet this is noticeable but manageable. On PSMF, this effect is amplified. PSMF drops calories aggressively. There is no slow buildup. When the real deficit hits, it hits heavy. You will feel the mental edges of hunger sooner and more intensely. This is exactly where most people crack. Before starting a diet, people usually eat garbage. High carbs, high fats, overeating, sometimes binging. So when you begin PSMF on Monday, the first few days feel smooth because your body is still loaded with the previous days’ calories. But by Friday, that buffer is gone. Now you are experiencing the true depth of PSMF. This is where patience, focus, and discipline matter more than ever. The First Two Weekends Are Everything This is the battlefield. This is where most people fail. On a normal diet, weekends are tough. On PSMF, the weekend can completely break your progress if you slip.

Ran the same lower body session from earlier in the week, but today it actually felt even smoother. Same exercises, same structure—just a chance to lock in, push the weight, and focus on clean reps. Lower Body Strength (2–3 Sets • 6–8 Reps): - Leg Extensions - Leg Curls - Hip Thrusts - Hip Abduction - Hip Adductors - Calf Raises Even though it’s the same routine, there’s something solid about repeating it and dialing in the form and intensity. I kept rest around that 1:30–2:00 mark again and still wrapped up in roughly 50 minutes. Remember the goal is to hit each muscle group 2x a week. That can be done via 4 times a week, 3 times a week or twice. I personally do 4 times a week. 4 times : Upper, Lower, Upper Lower 3 times: Upper, Lower, Full Body (Upper & Lower) 2 times: Full body, Full body Don’t overthink the gym. Just focus on hitting each main muscle groups each workout. Lifting heavy. No changes needed yet—just staying consistent, hitting heavy reps, and sending that muscle-preservation signal loud and clear. Lower body locked in for the week. Upper Body tomorrow🔒