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Looking to get seriously lean...

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  • Looking to get seriously lean...



    Hi all, I know the title may sound silly, bear with me ...


    Been primal for almost two months now and have enjoyed some weight loss which was my primary plan, now I'm more focused on being healthy, but...


    I'm close to my ideal weight as I have in the past through other means, but I could never quite get "the look" I was always aiming for. I know this is vain, but my body is all I have REAL control over and I want to bring it to a level I never could before.


    I'm 24, male, 5'7 (5'8 on good hair days =]) and thanks to PB, down to 162 from 172.


    My PB diet has changed a bit, at first I was a stir fry 24/7 guy. A meat, usually chicken, and veggies. This worked well, but then I started to worry about getting too many carbs from veggies so I started to up the meat and lower the vegs. I still don't place too much emphasis on fat which I know I should but I cook with either bacon fat or coconut oil, EVOO is my last resort for cooking. I drink coco milk or use it to sautee sometimes but I don't always reach for an avocado, and I don't really eat too many nuts though I have some. I eat lots of eggs, I just stocked up on red meats so I'd say my main proteins are eggs, meat and chicken. I eat fish and pork but most of my pork lately is just bacon. I don't eat any grains except for the occasional fresh baked bread and it's usually just a bite. I DO drink milk, I didn't when I first started PB but kept reading so much about cream that I started missing milk and adding it to my teas, all in all I'd say I drink maybe a quarter to half a glass of milk a day at the MOST. It's not always full fat, but I try to. I consume very little alcohol, I went without it my first month of PB and have had a bit of wine and some gin in the past 2 weeks, but very little. I never really drank much to begin with.


    Workout wise I do stronglifts 2-3 times a week and I ALWAYS sprint afterwards at least 8-10x, 10-15 second sprints with walks in between. On off days I work as a waiter so I'm constantly on my feet. I'm either at school (and using their gym) or at work (and walking) so I don't feel like doing much other exercise on off days since I'm at work.


    I'm looking to optimize my nutrition to start really shedding body fat. I'm willing to cut out dairy, but my concern is veggies. I have a guilt if I DON'T eat them. I feel as though my meal is "imcomplete" without some sort of green, mostly it's kale, broccoli or spinach but according to fitday.com I'm getting at most 20-30g of carbs through those - and that's if I were to really go all-out, it's usually less - but maybe I should strive for even lower? Should I go on a more meat and egg sort of regimen for some time?


    Am I looking to run before I crawl? I'm willing to accept that as an answer as well, it's only been a month and a half and I've already seen good weight loss while putting a bit of muscle on.


    I guess I'm looking to get critiqued on my eating/workout habits and seeing where I can fine-tune, I want to turn my body into a BF burning machine! I'll take any and all tips...

    I used to seriously post here, now I prefer to troll.

  • #2
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    PS: I should have mentioned that I started this topic because for the last two weeks I feel I've stalled a bit and have hovered at the same weight. I would normally say I'm not concerned with playing the numbers game on the scale but since it's right there when I work out, curiosity gets the best of me.

    I used to seriously post here, now I prefer to troll.

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    • #3
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      iniQuity, do you REALLY think that vegetables are going to make you fat? Or, even KEEP you fat? I don't know, just saying. .. I am always pushing the vegetables.. .


      Just make sure you're resting enough on your off-days. I'm constantly being reminded how little sleep most people get.


      If anything, I'd just say push it more in your workouts.

      On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

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      • #4
        1



        And seriously, too, it's only been two months. PB isn't about QUICK results. It's about LASTING results. If you push it too hard, especially on the exercise, you can end up doing long term damage to yourself. Just be patient. Keep eating the way you are and working out the way you are, and it will come.


        If there's one thing I'd suggest fine tuning, I think that doing weights and sprints 3 times a week is too much--you need more recovery time. Keep it at two or even one session a week. Walk more (don't jog, though, unless you have a vendetta against your knees.)

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        • #5
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          Thanks guys, I was afraid that I was going to sound like I was looking for a quick fix. I guess I needed the reality check.


          @Jess, it's silly but sometimes you can just get stuck in a mindset where you try to just optimize everything, you think to yourself "if some is good, more is better!" only in the case of carbs it's the opposite so I thought to myself, "I'm pretty low carb, why not be very low carb?" but I shouldn't neglect my veggies like you said and life is more flavorful with them around.


          @JAK, I agree and yeah I know the PB will take care of me if I'm good to it!


          I mostly do 2x (tues/thurs) of lifting and sprints. I have time on mondays but I wouldn't want to go monday then tuesday with it so I don't always do it, and if I do, I won't sprint on mondays I'll just do Stronglifts (the weight is still pretty low to the point where I don't feel I need that much rest in between work outs)


          I sure wish I could rest more! My feet have been killing me ever since I started this new job I'm on my feet all the time and I work five days, and go to school the other two days. Friday and Sunday I'm at work all day (double-shift) and it's becoming a bit unpleasant. I'm going to have to make some chances to my schedule for sure.


          Thanks for your replies guys

          I used to seriously post here, now I prefer to troll.

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          • #6
            1



            1. Start fasting, every day, from dinner until lunch at least. If you have the mental fortitude, have a 36-48 hour fast once a week.

            2. Cut out the dairy, the bread, and the alcohol, even at the low levels you are eating.

            3. If you're eating any fruit, stop.


            Your workouts seem fine to me. For vegetables, if you really want to get low carb stick with the green, leafy cruciferous vegetables like kale, chard, spinach. Go for maximum nutrition and minimal digestible carbohydrates. If you like onions, beets, and carrots, like I do, eschew them for the time being.


            I have cut out fruit for the last week and sticking with the above vegetables and I've already noticed some of the little BF I have left on my gut coming off. The last few pounds are always the hardest to lose.

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            • #7
              1



              I didn't mention fruits because I barely eat them, going fruitless is no issue for me. I usually work out fasted and if I can help it I don't eat till around 1-2pm, sometimes up to 4pm or so. I've definitely been meaning to start a more serious IF, have not yet gone 24 hours but I do about 12-18 hours (dinner to lunch) so I'll attempt a dinner to dinner fast and see how it feels.


              These aren't my last few pounds though, I still have a ways to go before that but I certainly appreciate your input.

              I used to seriously post here, now I prefer to troll.

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              • #8
                1



                I'm sort of in the same boat trying to get VERY lean since I'm competing in a bodybuilding Figure contest is 5 weeks. I've successfully dropped 5% BF in 20 days and I'm getting another check tmrw after another 14 days. I can already tell I'm down

                I've been keeping my daily calorie intake to at least 60% FAT and it has been easy. I take in over a gram of protein per pound of bodyweight and that is consistent. I do lift a bit more often than you do, but I can't say enough about making sure have enough FAT to fuel your body. Being in ketosis is great, but be sure to keep up your fat intake. I just ate an entire avocado for lunch on my beef/lettuce wraps. Friggin' YUM!

                Good luck to you!

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                • #9
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                  ToniWA-Do you feed yourself needing to eat below a certain amount of calories to lose the BF or just making sure to stay in ketosis? After I am done bulking up a bit I will want to try to lean out as well, and just wondering how are you are doing it, or anyone for that matter.

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                  • #10
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                    @mstrudle-Great tips, thanks. I've hit a plateau, even after eliminating dairy, coffee, and almost all carbs. I only fast for 24hr usually. A 48 hr fast sounds...intimidating. Do you feel uncomfortable and cold fasting for this long?

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                    • #11
                      1



                      It is most difficult around noon when I break my daily fasts, because my body is used to getting food then... after that it gets easier, then I get hungry around dinner time, and then it is fine again. I've never felt any colder than I usually do, but once you hit low BF, in general you are pretty cold.


                      I tend to drink a large amount of tea during this time... if you do the same, or drink coffee, terminate it 4-5 hours before bed, or you're not going to be able to sleep.


                      I also tested my BF today... 7.9%, down from 13.2% two months ago (albeit with an electrical hand measurement device). I had also gained 7.5 pounds of lean mass.

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                      • #12
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                        @GrockinOut ~ I generally eat between 1800-2100 calories...not counting at all yet, just end up that way. My carbs are always between 50-100 for now and I think I might cut fruit once I get closer to my competition to cut even more carbs, but for now I still have my acai berry protein smoothie in the morning - too darned good to give up early

                        I'll post some pics soon!

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                        • #13
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                          @mstrudle ~ Rock on!

                          :^)

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                          • #14
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                            ToniWA - Thank you; I'm trying to hit the lowest BF I can realistically, just to see if I can do it. I'm looking forward to see your photos when you reach your goal. Can you post the recipe for your smoothie? It sounds pretty good.

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                            • #15
                              1



                              iniquity - You can only get lean by eating fewer calories than your body needs. To get a true sense of how much you are eating, I'd weigh every gram of food for at least a week.


                              You have to know that you are in a calorie deficit.


                              I'd also make sure that your protein is high. Make protein your base and then build from that.


                              For example, a very rough estimate for weight loss @ 162 would be 1944 calories/day. So, on average, I'd eat about 240 grams of protein/day (960 cals)(roughly 50% of your calories) and make up the rest with fat and carbs. High protein will help satiety. Increase your carbs on big muscle days and decrease them on rest days. I'd separate your sprint days from your lift days. Hope that helps and makes sense. Feel free to contact me for further help.

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