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

Another day locked in. Day 4 was all about staying consistent, and yep..I ran the same meal setup again. 2 bags of RealGoods, zero cal Taco Bell sauce + Sunkist zero. No caffeine today. At this point it’s less about excitement and more about momentum. The routine is dialed, the meals are predictable, and it removes all the mental noise from eating. Honestly, sticking with the same food has made this cut feel way smoother. No cravings, no debating what to eat… just straight execution. The structure is starting to feel automatic, which is exactly where I want to be this early in the phase. Feeling focused, staying disciplined, and keeping the energy steady. Worked out legs today. I’ll post the workout in the “Training & Workouts” section. Day 4 done and dusted. 🔒 The weekend is coming up & that will be a big test to stay locked in. All around it’s going great!

Starting weight: 249.6 LBS (113.2kg) Macros: 200g Protein, 30g Carbs, 30g Fats Lifting weights 4x a week (Upper, Lower, Upper Lower) x 6-8 reps Supplements: Multivitamin, Potassium, Magnesium & Caffeine Refeed 1x every 2 weeks Free Meal 1x every 2 weeks I’m excited to see how powerful this diet can be! This will be a full documentation of the process. Stay tuned!