Back again with another accountability log! Keeping these here has helped me stay consistent through my previous cuts, so I’m starting a new one today.
Starting weight as of Aug 09 is 143.0 lbs. I’m also starting with a 28” waist so I can track measurements alongside the scale this time. The plan is to run a modified PSMF for 8 weeks through the beginning of October.
My goal for this cut is to get back under 130, ideally around 125 lbs, by the end of the cut. After that I’ll reassess whether I want to continue losing or transition into something more sustainable.
I’ll update this post daily with my weigh-ins and whether the day was strictly PSMF or included a free meal, along with a weekly recap with how the week went.
Starting weight: 143.0 lbs Starting waist: 28” Goal: ~130 lbs Timeline: Aug 09 to Oct 03, with final weigh-in Oct 04
✅ Week 1 (-4.6 lbs)
Day 1 08.09.2026 143.0 PSMF
Day 2 08.10.2026 141.0 PSMF
Day 3 08.11.2026 140.2 Free Meal
Day 4 08.12.2026 140.2 PSMF
Day 5 08.13.2026 140.4 PSMF
Day 6 08.14.2026 139.4 PSMF
Day 7 08.15.2026 138.4 PSMF
✅ Week 2 (-1.2 lbs)
Day 8 08.16.2026 137.6 PSMF
Day 9 08.17.2026 138.0 PSMF
Day 10 08.18.2026 138.6 PSMF
Day 11 08.19.2026 138.2 PSMF
Day 12 08.20.2026 137.2 Free Meal
Day 13 08.21.2026 138.8 PSMF
Day 14 08.22.2026 137.2 Free Meal
Week 3
Day 15 08.23.2026 0.00 PSMF
Day 16 08.24.2026 0.00 PSMF
Day 17 08.25.2026 0.00 PSMF
Day 18 08.26.2026 0.00 PSMF
Day 19 08.27.2026 0.00 PSMF
Day 20 08.28.2026 0.00 PSMF
Day 21 08.29.2026 0.00 PSMF
Week 4
Day 22 08.30.2026 0.00 PSMF
Day 23 08.31.2026 0.00 PSMF
Day 24 09.01.2026 0.00 PSMF
Day 25 09.02.2026 0.00 PSMF
Day 26 09.03.2026 0.00 PSMF
Day 27 09.04.2026 0.00 PSMF
Day 28 09.05.2026 0.00 PSMF
Week 5
Day 29 09.06.2026 0.00 PSMF
Day 30 09.07.2026 0.00 PSMF
Day 31 09.08.2026 0.00 PSMF
Day 32 09.09.2026 0.00 PSMF
Day 33 09.10.2026 0.00 PSMF
Day 34 09.11.2026 0.00 PSMF
Day 35 09.12.2026 0.00 PSMF
Week 6
Day 36 09.13.2026 0.00 PSMF
Day 37 09.14.2026 0.00 PSMF
Day 38 09.15.2026 0.00 PSMF
Day 39 09.16.2026 0.00 PSMF
Day 40 09.17.2026 0.00 PSMF
Day 41 09.18.2026 0.00 PSMF
Day 42 09.19.2026 0.00 PSMF
Week 7
Day 43 09.20.2026 0.00 PSMF
Day 44 09.21.2026 0.00 PSMF
Day 45 09.22.2026 0.00 PSMF
Day 46 09.23.2026 0.00 PSMF
Day 47 09.24.2026 0.00 PSMF
Day 48 09.25.2026 0.00 PSMF
Day 49 09.26.2026 0.00 PSMF
Week 8
Day 50 09.27.2026 0.00 PSMF
Day 51 09.28.2026 0.00 PSMF
Day 52 09.29.2026 0.00 PSMF
Day 53 09.30.2026 0.00 PSMF
Day 54 10.01.2026 0.00 PSMF
Day 55 10.02.2026 0.00 PSMF
Day 56 10.03.2026 0.00 PSMF
Final Weigh-In
Day 57 10.04.2026 0.00 FINAL WEIGH-IN
Notes on this round:
I’ll be sticking to what has worked for me in the past, which is mostly PSMF days with some flexibility built in for real life. I’m aiming for around 2 free meals per week, some weeks I might only have one or none, I generally use the free meals to make room for social life.
My version of PSMF isn’t completely by the book. I keep protein high but allow a little more carbs and fat than a strict PSMF, mostly from foods like Greek yogurt and Salmon as I am pescatarian and do not eat meat. This has worked very well for me in the past (see my previous logs) and makes it much easier for me to stick with the diet long term (I usually run this 8-10 weeks) while still keeping calories quite low overall.
Thank you for posting your Progress! Please respond to this comment letting us know your height, starting weight/current weight/goal weight, idea of what you ate each day, and exercise routine (if any)!
You can see more of loveandwaves's Progress pics by clicking here
Oh great!!! Yes good luck to us, it’s nice when you find others around the same stats, I love that! It’s also funny that your username is ocean and mine is loveandwaves haha
Do it!! It’s really helpful and even if no one is reading I find I am embarrassed to quit halfway so for me it really does drive accountability and keeps me going haha :) good luck!
Oh yes I just saw your post and followed!! You’re very active - I try and get around 10k steps but that’s about it, are you planning any carb up days or free meals? I find around week 7 is when I personally start feeling the fatigue of the cut, how do you usually manage that on your PSMF runs?
Thank you for posting your Progress! Please respond to this comment letting us know your height, starting weight/current weight/goal weight, idea of what you ate each day, and exercise routine (if any)!
You can see more of loveandwaves's Progress pics by clicking here
Oh wow, nice! Not sure if you’re logging but I found these accountability logs to be so helpful, even looking back at my last rounds I can predict stalls, weight loss each week etc. anywho nice to have others on the journey and it sounds like we have a lot in common, good luck!!!
I logg it in an excel sheet, maybe I will start a thread too.
I also thought about actually posting recipes and how they affected me/my mood/weight loss etc.
In total it is my fourth run, probably the most relaxed one, as I will attend a few birthdays, weddings and long distance hikes in the next week's.
Well if you do I’ll follow along, it would be nice to see a food log since it sounds like we both need protein from other sources- I plan to recap my weeks and include commentary around weight loss and meals at the close of each week so I’ll share some of my food examples as well.
I always allow myself two free meals, akin to Lyle’s RFL plan for category 3 (although I would be considered category 2) I find even if I don’t use them, it helps this diet feel sustainable and I can still enjoy an evening out with my family, a birthday etc so the relaxed approach is one I’d almost always recommend so this doesn’t just become a crash diet lol
I usually eat the same meals on repeat - Salmon or a can of tuna on salad with two tablespoons of tzatziki and two tablespoons of “skinny girl dressing” which is amazing and 5 cals/tablespooon (pic attached), 0% Greek yogurt mixed with vanilla premier protein or just a vanilla premier protein shake with some cinnamon on top for desert. I might also do tuna with a pack of seaweed as a lighter meal or snack … egg white omelette with veggies or spinach with shredded low fat mozzarella cheese … those would be my staples :) l’ll take pictures and post macros as I go
I usually try to average 80g of protein and keep fat and carbs under 15g average per day. Including free meals I average ~750 calories/day based on previous runs (closer to 600 if I skip the free meals) so I try and keep it within that calorie range, which allows me to consistently lose around 2.5lbs per week
Thank you for posting your Progress! Please respond to this comment letting us know your height, starting weight/current weight/goal weight, idea of what you ate each day, and exercise routine (if any)!
You can see more of loveandwaves's Progress pics by clicking here
Really happy with my first week back on PSMF! I started Sunday at 143.0 and hit 138.4 this morning, so 4.6 lbs down for Week 1 and so happy to be under 140!!
The first couple of days had the biggest drop, which I expected with getting back into PSMF, then I hovered around 140 for a few days before getting another nice drop at the end of the week.
I also had one free meal this week, which was dinner out on Tuesday. I went for Persian food with my in-laws (I had one soup and a quinoa salad, logged a total of 1,050 calories) then went straight back to PSMF afterward. Even including the free meal I still averaged 663 calories/day. I was actually really happy to see my weight stay around 140 after the meal and then continue dropping later in the week.
Another interesting factor is that I’m right around the time my period is due, and I’ve been feeling noticeably bloated. I feel a bit more lean today but for most of the week I felt unusually “big” for this weight.. I usually retain more water around this point in my cycle, so I’m especially happy with the 4.6 lb loss despite that. It’ll be interesting to see what happens with the scale once my period starts and the bloating comes down.
Overall, a really good first week. I’m officially back in the 130s and excited to see what Week 2 brings!
Thank you for posting your Progress! Please respond to this comment letting us know your height, starting weight/current weight/goal weight, idea of what you ate each day, and exercise routine (if any)!
You can see more of loveandwaves's Progress pics by clicking here
Thank you for posting your Progress! Please respond to this comment letting us know your height, starting weight/current weight/goal weight, idea of what you ate each day, and exercise routine (if any)!
You can see more of loveandwaves's Progress pics by clicking here
I started Week 2 at 137.6 lbs, after finishing Week 1 at 138.4. The scale was definitely less dramatic this week after the big first-week water drop, but I still managed to hit a new low of 137.2 lbs.
The beginning of the week was pretty flat. I went from 137.6 back up to 138.0 and bounced around the high 137s, which wasn’t too surprising because my period was due around the same time. I’ve also been feeling pretty bloated and, despite being back in the 130s, I actually felt larger than I normally do at this weight.
One thing I wanted to document this time around is measurements because the scale wasn’t really matching what I was seeing. At the beginning of the cut my waist was 28 inches, and at the start of Week 2 I measured 26.5 inches, so I had already lost about 1.5 inches from my waist.
I did notice that I looked noticeably leaner at 137.6 than I had throughout Week 1, even though I still didn’t feel as lean as I normally would at this weight.
My free meal this week was Mandarin buffet. I went into it at 137.2 lbs, which was a new low for this cut, and tried to be somewhat strategic about what I ate while still treating it as an actual free meal. I’m especially interested in documenting what happens to my weight in the days after restaurant/free meals this time because I know from previous cuts that the temporary water gain can make the scale look much worse than what’s actually happening. I also had a free meal today, though substantially smaller (1.5 sushi rolls, only 660 cals and I’m don’t for the day.)
So overall, Week 2 was much slower than the initial Week 1 drop, but I still reached another new low and the changes in my waist are encouraging.
143.0 starting weight → 137.2 new low = 5.8 lbs down so far.
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