Announcement

Collapse
No announcement yet.

Lets get serious about body fat - 4 weeks Steak and eggs

Collapse
X
  • Filter
  • Time
  • Show
Clear All
new posts

  • aufj92.jpg

    I had green curry chicken with eggplant and peppers for dinner, with a side of white rice. Carb refeed complete!

    Also, I have muscles in my forearms. That weren't there 3 days ago.
    be the hair that knots with my hair
    - - - - - - - - - - - - - - - - - - - - - -
    primal since oct. 1, 2012

    Comment


    • Originally posted by CavemanJoe View Post
      250g of mince and using4 eggs is only just over 500 cals . I'm 250lbs, that amount even 3 times a day is not enough surely?
      How did you calculate 500 cals?
      My calculations come to just over 1000 cal (meat alone is about 700 Cal)

      If correct, then 3000 cal a day is quite a bit.

      Comment


      • Originally posted by canuck416 View Post
        Welcome skorpion317! Looking forward to your posts.
        Thanks! Here's my plan:

        1. Steak and eggs, 2 meals a day, 6 days a week. Sundays I'll do a carb refeed with clean, Paleo carbs. Steak will be either grass-fed beef, bison, venison or elk. Eggs will be from pastured chickens.

        2. I will continue my regular workout routine. Weight lifting 3 days a week (Mon-Wed-Fri), with rest days in between. Sundays are sprint days. I walk at least a couple miles a day.

        Weight lifting consists of 2 different workouts, "A" and "B", which are alternated.

        Workout "A"
        Deadlifts - 1x5, then 2x3 at 15 lbs. more than the 1st set
        Military press - 3x5
        Shoulder push ups - 3x5
        Bicep curls - 3x5

        Workout "B"
        Bench press - 1x5, then 2x3 at 15 lbs. more than the 1st set
        Squat - 1x5, then 2x3 at 15 lbs. more than the 1st set
        Bent-over rows - 3x5
        Tricep extensions - 3x5

        Sprint days will consist of either ten 100-yard sprints, or as many hill sprints as I can do.
        "Don't waste your time, or time will waste you."

        Comment


        • Originally posted by skorpion317 View Post
          Thanks! Here's my plan:

          1. Steak and eggs, 2 meals a day, 6 days a week. Sundays I'll do a carb refeed with clean, Paleo carbs. Steak will be either grass-fed beef, bison, venison or elk. Eggs will be from pastured chickens.

          2. I will continue my regular workout routine. Weight lifting 3 days a week (Mon-Wed-Fri), with rest days in between. Sundays are sprint days. I walk at least a couple miles a day.

          Weight lifting consists of 2 different workouts, "A" and "B", which are alternated.

          Workout "A"
          Deadlifts - 1x5, then 2x3 at 15 lbs. more than the 1st set
          Military press - 3x5
          Shoulder push ups - 3x5
          Bicep curls - 3x5

          Workout "B"
          Bench press - 1x5, then 2x3 at 15 lbs. more than the 1st set
          Squat - 1x5, then 2x3 at 15 lbs. more than the 1st set
          Bent-over rows - 3x5
          Tricep extensions - 3x5

          Sprint days will consist of either ten 100-yard sprints, or as many hill sprints as I can do.
          Looks great! Should see some significant results.
          Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

          https://www.facebook.com/PaleoJourne...?ref=bookmarks

          Comment


          • Canuck - thanks for starting a great thread and challenge! Reading through the thread has been thoroughly enjoyable, and am looking forward to seeing more before and after pictures. The Steak and Eggs Challenge is something I'd like to try when I get closer to my goal. As it is, I'm on the slow & steady route in hopes of avoiding loose skin and have roughly 80# to go to get to that final ten. In a show of solidarity, I feasted on a strip steak and two eggs OE for brunch this morning while reading here.

            Cheering you all on from the sidelines!

            Comment


            • Can't believe it's almost carb-up day again. I'm going to push it back to Sunday since I had two carb-up days last weekend! This is getting much easier now, though, going into week 2!

              Can't cook in the AM, wife complains because it wakes her up. So I'm going to try cooking two steaks and six+ eggs (edit so y'all don't think I'm starving - these are duck eggs! Massive, gooey, better than cheese DUCK EGGZ!), eating half of it, saving the other half for meal #2 while still at work.
              Crohn's, doing SCD

              Comment


              • Originally posted by Knifegill View Post
                Can't believe it's almost carb-up day again. I'm going to push it back to Sunday since I had two carb-up days last weekend! This is getting much easier now, though, going into week 2!

                Can't cook in the AM, wife complains because it wakes her up. So I'm going to try cooking two steaks and six+ eggs (edit so y'all don't think I'm starving - these are duck eggs! Massive, gooey, better than cheese DUCK EGGZ!), eating half of it, saving the other half for meal #2 while still at work.
                Interesting! You know I've never tried duck eggs before. Think I'll give them a try. Thanks for the idea!
                Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

                https://www.facebook.com/PaleoJourne...?ref=bookmarks

                Comment


                • Originally posted by Patti View Post
                  Canuck - thanks for starting a great thread and challenge! Reading through the thread has been thoroughly enjoyable, and am looking forward to seeing more before and after pictures. The Steak and Eggs Challenge is something I'd like to try when I get closer to my goal. As it is, I'm on the slow & steady route in hopes of avoiding loose skin and have roughly 80# to go to get to that final ten. In a show of solidarity, I feasted on a strip steak and two eggs OE for brunch this morning while reading here.

                  Cheering you all on from the sidelines!
                  Thanks Patti! Wishing you the best of luck and much success on your journey to better health.
                  Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

                  https://www.facebook.com/PaleoJourne...?ref=bookmarks

                  Comment


                  • What's the fat content of your steaks like? If it's relatively high, do you then compensate with the amount of eggs and butter you use? Into my 4th day and actually up a pound or two. I try not to get too anal about it, this is experiment is over a few weeks in duration, so there'll be ups and downs. Also, it could just be that I'm preserving/adding muscle mass.

                    Pork neck steak and 4 scrambled eggs for breakfast.

                    Comment


                    • Time for the weekly update I reckon.

                      Stayed with steak, eggs, and butter for 2 meals a day Sunday – Friday (with coffee and cream every morning). Have lost another 2.6 lbs this week(total of 8 lbs lost in the 2 weeks) and have gained a LOT on every lift throughout the week. I am now maxed out on the bowflex on most exercises (using all available weight) which I am honestly quite astounded by. A few years ago I "got serious" about using the machine for strength training and used it every morning religiously for months on end and never had the strength gains that I have had in the last 2 weeks of this experiment and had never before maxed it out on chest exercises.

                      As for body composition, this week I lost another 1/2" from my belly and my belt is loose once again in its new hole.

                      This week I have been in a GREAT mood all day, every day. Have had overflowing energy the first half of the week then Thursday started feeling a bit tired then yesterday after work I was beat but took a quick power nap before my workout and made it through with no trouble (and even more gains).

                      Today is my carb up but I have to go shopping first so don't know what's in store. We'll see.

                      Anyway, that's my lowly update.

                      Been following the thread every day and looks like everyone is doing very well with nice composition changes and strength gains. GREAT JOB EVERYONE!

                      And thanks again Canuck for kicking this off.

                      Tom

                      Comment


                      • Originally posted by CavemanJoe View Post
                        What's the fat content of your steaks like? If it's relatively high, do you then compensate with the amount of eggs and butter you use? Into my 4th day and actually up a pound or two. I try not to get too anal about it, this is experiment is over a few weeks in duration, so there'll be ups and downs. Also, it could just be that I'm preserving/adding muscle mass.

                        Pork neck steak and 4 scrambled eggs for breakfast.
                        I use more butter if the meat is leaner. When I'm doing ribeye, I feel no need for the added fat.

                        Comment


                        • Great job!

                          Originally posted by canuck416 View Post
                          A personal best today! I decided to do a pushup test before starting my weight workout this morning and was able to do 100 pushups without a break - finally!! - after trying to get there for the last couple of months. Not bad for an 'old guy'. This coming Monday I'm shooting for a bench press record 1 RM and on Wednesday trying for a record squat 1 RM. Stay tuned!

                          Comment


                          • Official Saturday weigh in: -5.4 lbs

                            I tried doing measurements but I suck at it. I can never find the exact spot I measured last time not to mention knowing how tight to hold the tape. I think I would need to put Sharpie marks so I know where to measure to get this right week after week.

                            Comment


                            • I am officially joining the project. I started last Sunday and made it all week no issues. Strength is constant and PR's continue with 5/3/1. Today is carb up day so lunch will be roast sweet potatoes and pan "fried" plantains with some lean pork chops to finish it off. Dinner will be at the local Indian place, some sort of veg heavy curry and probably some red wine.
                              So far I have lost 6 pounds on the scale. I will post up week 1 results (measurement and weigh changes) after the carb up. This is really working out better than I had expected. It has also been interesting researching the lifter of yesterday and how they approached fitness and nutrition.

                              Comment


                              • Its good to see some great results showing up on the thread! Thanks for posting everyone.

                                Weighed in today and had my body fat calculated at the gym using calipers. I was 170 lbs, up 2 lbs from the start two weeks ago which is pretty incredible considering I have been mostly in the negative calorie range. Body fat is down to 12.5% from the 13.8% which is exactly what I'd hoped for. Pretty cool to be gaining muscle and dropping body fat so quickly. My original goal was to get below 10% bodyfat but I think realistically I will be happy getting down to 11% and maintain a body weight of between 170 and 172 duriing this first 4 week trial. When I started the Paleo/Primal diet last year I was 213 lbs and got down to a low of 165 which was great but I decided I needed to add some muscle.. My exercise routine was primarily some running, sprints, yoga and body weight excercises and basic weight lifting from time to time.

                                My new training focus during this 4 week trial is a 6 Day split body building routine which I believe has been a big contributor to my lean mass and strength gains. I have been very happy with my strength gains and look forward to seeing if this continues over the full four weeks. I really see the difference in the mirror and all my T-shirts are getting tighter through my shoulders and chest so I can tell positive things are happening!

                                Keep the results coming in, its very motivating for all involved.
                                Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

                                https://www.facebook.com/PaleoJourne...?ref=bookmarks

                                Comment

                                Working...
                                X