---

Protein-Sparing Modified Fast (PSMF) - Personalised Plan

Your Stats

---

What PSMF Actually Is

• Crash recovery
• Impair muscle protein synthesis chronically
• Lead to elevated cortisol and potential lean tissue loss

---

Calculating Your Numbers

Step 1 - Lean Body Mass

• Fat mass = 85 × 0.20 = 17 kg
• LBM = 85 - 17 = 68 kg

Step 2 - Protein Target

At your training frequency, aim for the higher end: 160-165g protein per day. This is non-negotiable to prevent catabolism.

Step 3 - Calories

• Protein calories: 163g × 4 = 652 kcal
• Fat (incidental, from lean protein sources): ~15-25g = ~135-225 kcal
• Net carbs (fibrous veg only): ~20-30g = ~80-120 kcal
• Total: ~870-1000 kcal/day on PSMF days

---

The Refeed Protocol (Non-Negotiable at 6x Training)

Recommended Weekly Schedule

---

Daily Macro Targets

PSMF Days (5 days/week)

Refeed Days (2 days/week)

---

Best Protein Sources (Low Fat, PSMF-Approved)

---

Vegetables (Unlimited on PSMF Days)

• Spinach, kale, broccoli, cauliflower
• Cucumber, celery, zucchini, cabbage
• Mushrooms, green beans, lettuce, asparagus
• Bell peppers (small amounts)

---

Mandatory Supplements

---

Sample Day of Eating (PSMF Day, ~950 kcal)

• 300g egg whites scrambled + 100g smoked salmon = ~55g protein
• 200g spinach + mushrooms (cooked) = negligible calories

• 200g chicken breast + 300g mixed salad greens, cucumber, broccoli
• = ~62g protein

• 200g cod fillet baked + 200g steamed cauliflower/broccoli
• = ~38g protein

• 1 scoop whey isolate in water = ~25g protein

---

Sample Refeed Day (~1500 kcal)

• Same proteins as above (~160g)
• Add: 150g cooked white rice (at lunch) + 100g oats (breakfast)
• Total carbs ~180g, fat ~25g
• Calories ~1500 kcal

---

Important Cautions

1. Duration: Modified PSMF should not exceed 4-6 weeks continuously. Cycle in 2-week breaks of moderate deficit (~500 kcal below TDEE) between PSMF phases.
2. Energy deficits >500 kcal/day impair lean mass gains even with resistance training (Murphy & Koehler, 2022, PMID 34623696). This is a meta-analysis of 3+ week RT+deficit protocols - your refeed days partially mitigate this, but you should expect minimal muscle gain (maintenance mode only).
3. 6 training days is high while in severe deficit. Consider dropping to 4-5 sessions or reducing session volume (fewer sets per muscle group) to manage recovery.
4. Monitor: Dizziness, heart palpitations, severe fatigue, or muscle cramps are warning signs to refeed immediately or increase calories.
5. Ideal body weight target: Standard clinical PSMF uses ideal BW for protein calculations. Your ideal BW at 5'7.5" is roughly 70-75 kg. If training hard, using LBM (68 kg) at 2.2-2.4g/kg is more appropriate.
6. Medical supervision is recommended if you plan to run PSMF for more than 2-3 weeks, especially with high training volume.

---

Expected Results

---

---

PSMF Plan - Tailored to Your Profile

Your Exact Stats

---

The Core Problem to Solve

• Glycogen stays chronically depleted - strength drops
• Cortisol stays chronically elevated - muscle breakdown accelerates
• Recovery between sessions collapses
• CNS fatigue builds after week 2-3

---

Step 1 - Calorie Baseline

• BMR (Mifflin-St Jeor for 27M, 85kg, 171.5cm) = ~1,890 kcal
• Activity multiplier for 6x/week training = ×1.725
• TDEE = ~3,260 kcal/day

---

Step 2 - Protein Target (The Pillar of Everything)

---

Step 3 - Complete Macro Targets

PSMF Days (4 days/week - pure deficit days)

Refeed Days (2 days/week - tied to hardest training sessions)

Active Recovery Day (1 day/week - low intensity or full rest)

---

Step 4 - Weekly Schedule

---

Step 5 - Timing Your Nutrition (Especially for Strength)

On Refeed Days (training days):

• Pre-workout (60-90 min before): 50-60g carbs + 40-50g protein (e.g. oats + whey shake)
• During workout: sip on BCAAs or diluted electrolytes if sessions exceed 75 min
• Post-workout (within 30-45 min): 50-60g carbs + 50g protein (e.g. rice + chicken/shake)
• Remaining carbs distributed across 1-2 other meals
• Fat stays low on refeed days - fat + carbs together blunts fat oxidation

On PSMF Days (training days):

• Pre-workout: 40g protein + 10-15g carbs from veg (egg whites + spinach omelette)
• Post-workout: 50-60g protein immediately (whey isolate in water is fast and easy)
• Spread remaining protein across 3 meals
• Training on very low carbs is harder - this is normal and expected. Strength may feel ~10-15% reduced on PSMF days vs refeed days

---

Step 6 - Best Food Sources

Protein (Lean, PSMF-approved, <3g fat per 100g)

• 200g chicken breast (62g protein)
• 300g white fish (63g protein)
• 200g egg whites (22g protein)
• 1 scoop whey isolate (27g protein)
• 200g non-fat Greek yogurt (20g protein)
• = 194g protein + fill gap with another scoop of whey

Refeed Carbs (low fat, high glycemic for post-workout; moderate GI for pre-workout)

Vegetables (Eat freely on all days)

---

Step 7 - Supplements (Non-Negotiable List)

---

Step 8 - Training Adjustments for PSMF

Key Principle (from Lyle McDonald & bodyrecomposition.com):

"Maintain intensity (the weight on the bar), reduce volume. 2-3 heavy sets per muscle group is sufficient to maintain everything you've built. Adding volume when in deficit just accelerates fatigue without additional muscle stimulus."

Practical Adjustments:

• Keep the heavy compound lifts (squat, deadlift, bench, row, overhead press) at the same working weights
• Cut sets per exercise from 4-5 down to 2-3 working sets
• Cut isolation/accessory volume by 50% - these are low priority in a deficit
• Do not add new cardio on top of 6x training - you are already at high energy expenditure
• On PSMF days, expect strength to feel ~10-15% lower - this is glycogen-dependent and will return on refeed days

---

Step 9 - Duration and Cycling

Recommended Cycle Structure:

Weeks 1-4:   Modified PSMF (as above)
Weeks 5-6:   Diet break - eat at TDEE (~3,260 kcal), same macros, same training
Weeks 7-10:  Second PSMF cycle (repeat)
Weeks 11-12: Diet break again

• Restore leptin (the primary fat-loss hormone that crashes during restriction)
• Refill muscle glycogen fully
• Allow strength to recover and consolidate
• Reduce cortisol, which has been shown to accelerate muscle catabolism during long deficits

---

Step 10 - Realistic Expectations

---

Sample Full Day - PSMF Day (~1,150 kcal)

---

Sample Full Day - Refeed Day (~1,950 kcal)

---

Key Warnings

1. Do not skip electrolytes - hypokalemia (low potassium) causes heart palpitations and severe muscle cramping. This is the number one safety issue on PSMF.
2. If dizziness, palpitations, or extreme fatigue occur during training, eat immediately - this is a signal to refeed, not push through.
3. Scale weight will spike 1-2 kg after a refeed day - this is glycogen and water, not fat. Do not panic and do not cut refeeds.
4. Alcohol breaks both PSMF and strength preservation - avoid completely during the protocol.
5. Sleep 7-9 hours. Growth hormone pulses during deep sleep are your primary muscle-preservation mechanism. Poor sleep on a deficit = muscle loss regardless of protein intake.
6. Medical supervision is advisable if continuing beyond 6 weeks or if you have any cardiac, renal, or metabolic history.

---

Summary at a Glance

---

PSMF Plan - Smoker-Specific Version

Your Complete Profile

---

Why Being a Smoker Changes Everything

1. Smoking Blunts Muscle Protein Synthesis (MPS)

• Non-smokers: FSR = 0.059%/hour
• Smokers: FSR = 0.037%/hour
• That is a ~37% reduction in MPS at baseline - before any deficit is applied

2. Reduced Oxygen Delivery Impairs Training Performance

• Haemoglobin oxygen-carrying capacity (CO binds haemoglobin 200x more readily than O2)
• VO2 max (cardiorespiratory fitness ceiling)
• Type I slow-twitch muscle fibre density
• Capillary density in muscle tissue

3. Increased Muscle Fatiguability

• Reduced mitochondrial efficiency
• Impaired calcium handling in muscle fibres
• Reduced slow-twitch (Type I) fibre cross-sectional area

4. Accelerated Micronutrient Depletion

5. Elevated Inflammatory State

---

Your Numbers (Smoker-Adjusted)

TDEE (Smoker Adjustment)

• BMR (Mifflin-St Jeor, 27M, 85kg, 171.5cm) = ~1,890 kcal
• Nicotine effect (+7% BMR): +132 kcal → effective BMR ≈ 2,022 kcal
• Activity multiplier (6x/week training): ×1.725
• Adjusted TDEE ≈ ~3,490 kcal/day

Protein Target (Smoker-Upregulated)

---

Complete Daily Macro Targets

PSMF Days (4 days/week)

Refeed Days (3 days/week - increased from non-smoker protocol)

---

Weekly Schedule (Smoker-Optimised)

---

Meal Timing

Refeed Days (Training Days)

• Pre-workout (75-90 min before): 50-60g carbs + 50g protein (oats + egg whites or whey)
• Post-workout (within 30 min): 50-60g carbs + 55-60g protein (rice + chicken or whey shake)
• Balance remaining protein across 2-3 meals
• Keep fat low on refeed days (<40g) - fat and high carbs combined is not ideal for body composition

PSMF Days (Training Days)

• Pre-workout: 40-50g protein from egg whites or chicken (fast digesting) + black coffee (stimulant support for impaired VO2)
• Post-workout (immediately): 55-60g protein via whey isolate - this is the most critical window given blunted MPS from smoking
• Before bed: 50g casein protein (cottage cheese or casein powder) - the overnight window where your body defaults to catabolism is more dangerous for you as a smoker

---

Food Sources

Lean Proteins (PSMF-approved)

• 300g chicken breast = 96g protein
• 300g egg whites = 33g protein
• 200g white fish = 40g protein
• 200g 0% cottage cheese = 22g protein
• 200g non-fat Greek yogurt = 20g protein
• 1.5 scoops whey isolate = 38g protein
• = 249g protein total

Refeed Carbs

Antioxidant-Rich Vegetables (Eat freely every day)

• Broccoli - sulforaphane activates Nrf2 antioxidant pathway
• Spinach - folate, lutein, beta-carotene
• Bell peppers (red) - highest natural Vitamin C food per calorie
• Kale - Vitamin K, C, carotenoids
• Tomatoes - lycopene (especially protective against smoking-related damage)
• Cabbage, cauliflower - glucosinolates
• Mushrooms, green beans, asparagus, cucumber

---

Supplement Stack (Smoker-Specific - Critical Differences)

Priority Order if budget is limited:

1. Creatine + electrolytes (muscle function / safety)
2. Vitamin C 2,000mg (most critically depleted in smokers)
3. Fish oil 4-6g (inflammation control)
4. NAC 1,200mg (oxidative stress / recovery)
5. Zinc 25-30mg (testosterone / tissue repair)
6. CoQ10 (energy metabolism)
7. B vitamins (metabolic function)

---

Training Adjustments

The Smoker-Specific Problem

Practical Modifications

1. Maintain barbell weight on compound lifts - same rule as non-smokers. The weight on the bar is the stimulus that tells your body to keep muscle.
2. Cut working sets to 2-3 per exercise (from 4-5) - same as non-smoker protocol, but more important here because recovery between sessions is genuinely slower.
3. Do not smoke within 2 hours before training. Nicotine constricts blood vessels acutely - the last thing you want during heavy lifting is reduced blood flow to muscles. Smoking pre-workout meaningfully impairs oxygen delivery and pump.
4. Rest periods: Give yourself 60-90 seconds more rest between heavy sets than a non-smoker would. Your cardiovascular recovery between sets is slower.
5. Do not add cardio. With impaired VO2 and 6x/week training already, adding cardio sessions will push recovery into the red. The deficit is already creating your fat loss - cardio is surplus stress your body cannot absorb well right now.
6. Session duration: Keep sessions under 60 minutes on PSMF days. Past 60 minutes in a glycogen-depleted state, cortisol spikes and muscle catabolism accelerates - and as a smoker with already elevated cortisol-like inflammatory markers, this window is more dangerous.

---

Sample Full Day - PSMF Day (~1,290 kcal)

---

Sample Full Day - Refeed Day (~2,050 kcal)

---

Duration and Cycling

Weeks 1-3:   Modified PSMF (smoker version)
Week 4:      Diet break - eat at TDEE (~3,490 kcal), same training
Weeks 5-7:   Second PSMF cycle
Week 8:      Diet break

• Your recovery and hormonal resilience are genuinely more compromised than a non-smoker
• Leptin and ghrelin respond to restriction faster in smokers
• Shorter bursts with full resets reduce cumulative cortisol load

---

Critical Warnings - Smoker-Specific

1. Palpitations during training - smokers are at elevated risk of cardiac arrhythmia during heavy training combined with severe caloric restriction and electrolyte losses. If you experience palpitations, chest tightness, or irregular heartbeat - stop immediately, eat and refeed, do not push through. Seek medical advice.
2. Wound healing and injury recovery are slower in smokers due to impaired Vitamin C-dependent collagen synthesis. At 6x/week training, injury risk is higher. Take NAC and Vitamin C consistently.
3. Nicotine withdrawal symptoms (if reducing cigarettes during this period) include appetite spikes, mood disturbance, and disturbed sleep - all of which impair muscle preservation. If reducing smoking, do it gradually rather than cold turkey during a severe deficit.
4. Do not use PSMF as a reason to smoke more. Some people rationalise that nicotine's slight metabolic boost "helps" the diet. It does not compensate for the 37% MPS reduction it causes.
5. Sleep quality is impaired in smokers (nicotine disrupts REM sleep cycles). Growth hormone is secreted primarily during slow-wave sleep - this is your primary muscle-preservation mechanism overnight. Take magnesium 500mg before bed and consider melatonin (0.5-1mg) if sleep is poor.
6. Medical review before starting this protocol if you smoke >15 cigarettes/day, have any cardiac history, or are taking any medications (nicotine and stimulant supplements interact).

---

Realistic Results (Smoker-Adjusted)

---

Summary Card

---

PSMF Plan - Built Around Your 4 Protein Sources

Your Stats

---

Your 4 Protein Sources - Full Nutritional Breakdown

---

Your Numbers

---

Macro Targets

PSMF Days (4 days/week)

Refeed Days (2 days/week - tied to heaviest sessions)

---

How to Hit 210g Protein From Your 4 Sources - Daily Blueprint

Option A - PSMF Day (egg whites + chicken + whey)

---

Option B - Refeed Day (oats pre-workout + chicken + eggs + whey)

---

Full 7-Day Meal Plan

Weekly Schedule

---

MONDAY - Refeed Day (~1,900 kcal)

• 80g high-protein oats (dry) cooked with water
• 1.5 scoops whey isolate stirred in or on the side
• 1 banana (optional, adds ~25g carbs)
• = ~55g protein | ~68g carbs | ~8g fat | ~570 kcal

• 150g cooked white rice
• 1.5 scoops whey isolate in water (or shaken into a bottle)
• = ~45g protein | ~42g carbs | ~1g fat | ~358 kcal

• 250g chicken breast (baked/grilled, no oil)
• 200g broccoli + spinach
• = ~79g protein | ~10g carbs | ~9g fat | ~430 kcal

• 3 whole eggs scrambled (no oil - dry pan or non-stick)
• 150g egg whites
• 200g mixed greens / courgette / peppers
• = ~51g protein | ~10g carbs | ~16g fat | ~390 kcal

---

TUESDAY - PSMF Day (~1,100 kcal)

• 300g liquid egg whites (cooked in non-stick pan - no oil)
• 200g spinach + mushrooms
• = ~36g protein | ~8g carbs | ~0.6g fat | ~195 kcal

• 1.5 scoops whey isolate in water
• = ~40g protein | ~2g carbs | ~1g fat | ~165 kcal

• 1.5 scoops whey isolate in water
• = ~40g protein | ~2g carbs | ~1g fat | ~165 kcal

• 200g chicken breast (baked)
• 300g broccoli / cauliflower steamed
• = ~64g protein | ~12g carbs | ~7g fat | ~360 kcal

• 150g chicken breast (baked)
• 150g egg whites
• 200g mixed greens
• = ~64g protein | ~7g carbs | ~5g fat | ~313 kcal

---

WEDNESDAY - PSMF Day (~1,100 kcal)

• 250g egg whites + 2 whole eggs scrambled dry
• 200g spinach
• = ~42g protein | ~5g carbs | ~10g fat | ~270 kcal

• 1 scoop whey isolate in water
• = ~27g protein | ~1g carbs | ~0.5g fat | ~113 kcal

• 1.5 scoops whey isolate
• = ~40g protein | ~2g carbs | ~1g fat | ~165 kcal

• 250g chicken breast
• 300g mixed veg (broccoli, peppers, green beans)
• = ~78g protein | ~15g carbs | ~9g fat | ~453 kcal

• 200g egg whites
• 200g courgette / mushrooms sautéed in water (no oil)
• = ~22g protein | ~5g carbs | ~0.4g fat | ~113 kcal

---

THURSDAY - Refeed Day (~1,900 kcal)

• 100g high-protein oats (dry) cooked
• 1 scoop whey mixed in
• = ~42g protein | ~65g carbs | ~8g fat | ~490 kcal

• 1.5 scoops whey in water
• 150g cooked white rice
• = ~45g protein | ~42g carbs | ~1g fat | ~358 kcal

• 300g chicken breast
• Large salad (spinach, cucumber, tomatoes)
• = ~93g protein | ~10g carbs | ~10.8g fat | ~495 kcal

• 3 whole eggs + 150g egg whites scrambled dry
• 200g broccoli
• = ~52g protein | ~8g carbs | ~17g fat | ~390 kcal

---

FRIDAY - PSMF Day (~1,100 kcal)

• 200g egg whites + 1 whole egg (for satiety and micronutrients)
• 200g mushrooms + spinach
• = ~31g protein | ~6g carbs | ~6g fat | ~200 kcal

• 1.5 scoops whey
• = ~40g protein | ~2g carbs | ~1g fat | ~165 kcal

• 1.5 scoops whey
• = ~40g protein | ~2g carbs | ~1g fat | ~165 kcal

• 250g chicken breast
• 300g steamed veg
• = ~78g protein | ~12g carbs | ~9g fat | ~453 kcal

• 150g chicken breast
• 150g egg whites
• 200g mixed greens
• = ~63g protein | ~5g carbs | ~6g fat | ~325 kcal

---

SATURDAY - PSMF Day (~1,100 kcal)

• 350g egg whites scrambled
• 150g spinach + tomatoes
• = ~38g protein | ~6g carbs | ~0.7g fat | ~196 kcal

• 1 scoop whey
• = ~27g protein | ~1g carbs | ~0.5g fat | ~113 kcal

• 1.5 scoops whey
• = ~40g protein | ~2g carbs | ~1g fat | ~165 kcal

• 300g chicken breast
• 300g broccoli/cauliflower steamed
• 200g egg whites (added to a stir-fry with water/seasoning)
• = ~115g protein | ~15g carbs | ~11g fat | ~625 kcal

---

SUNDAY - PSMF/Rest Day (~1,050 kcal)

• 300g egg whites
• 200g spinach + mushrooms
• = ~33g protein | ~6g carbs | ~0.6g fat | ~176 kcal

• 250g chicken breast
• 300g mixed veg
• = ~78g protein | ~12g carbs | ~9g fat | ~453 kcal

• 1.5 scoops whey in water
• = ~40g protein | ~2g carbs | ~1g fat | ~165 kcal

• 200g egg whites + 1 whole egg
• 200g courgette / green beans
• = ~32g protein | ~6g carbs | ~6g fat | ~205 kcal

---

Weekly Overview at a Glance

---

Cooking Your 4 Foods - Practical Tips

Chicken Breast

• Batch cook on Sunday for the week - bake 1.2-1.5 kg at 180°C for 25-30 min with seasoning (herbs, garlic powder, paprika, salt - zero calorie impact)
• Portion into 150-250g bags and refrigerate or freeze
• Reheat in microwave in 90 seconds - this eliminates daily cooking time completely
• Dry brine with salt overnight = dramatically better texture and flavour
• Season aggressively - you are eating this plain a lot; flavour is your friend

Egg Whites

• Liquid egg whites in a carton are far easier than cracking dozens of eggs daily - buy 1L cartons (=~1kg of egg whites)
• Cook in a non-stick pan with zero oil - just spray water mist or use a silicone mat
• Add spices, herbs, chilli flakes, garlic to make them tolerable
• Alternatively, microwave 3-4 minutes in a bowl with seasoning for a fast scramble

Whey Isolate

• Buy a large tub (2-5 kg) - isolate, not concentrate, to keep fat/lactose minimal
• Shake with water in a blender bottle - do not use milk on PSMF days
• On refeed days, stir into oats while still hot for creamy high-protein porridge
• Keep a shaker bottle pre-loaded with powder at work/gym for convenience

High-Protein Oats

• Refeed days only
• Cook 80-100g dry with water - this gives you ~480-600g of cooked oats
• Mix in 1-1.5 scoops whey while piping hot for a high-protein porridge = 42-55g protein in one meal
• Eat 60-90 minutes before your hardest training sessions
• Add cinnamon, zero-calorie sweetener, vanilla extract for palatability

---

Seasoning and Cooking (Zero Calorie Budget Impact)

---

Supplement Stack (Non-Negotiable)

---

Important Notes on Your Food Sources

Oats on PSMF days?

Whole eggs vs whites?

• PSMF days: Egg whites only (or maximum 1 whole egg for micronutrients + satiety)
• Refeed days: 2-3 whole eggs per day are fine - the yolks provide choline, D, K2, and B12

Whey concentrate vs isolate?

---

Realistic Results

---

Quick-Reference Daily Cheat Sheet

EVERY DAY (non-negotiable):
✓ 200g+ protein
✓ Creatine 5g
✓ Electrolytes (salt food heavily, potassium supp)
✓ 2-3 litres water minimum

PSMF DAYS (Tue / Wed / Fri / Sat / Sun):
→ Chicken + egg whites + whey only
→ No oats
→ <30g carbs (from veg only)
→ ~1,050-1,300 kcal

REFEED DAYS (Mon + Thu - heaviest sessions):
→ Oats pre-workout (80-100g dry)
→ Rice post-workout (150g cooked)
→ Chicken + eggs + whey fill remaining protein
→ 180-220g carbs
→ ~1,700-1,900 kcal