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

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  • Originally posted by canuck416 View Post
    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.
    Great work. I have observed myself that it is possible to gain weight and muscle on a calorie deficit while packing in protein and losing fat. The trolls disagreed, because...CICO!

    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.
    My t-shirts are getting looser in the shoulder as I become more defined in that area.

    I'll post a weigh-in tomorrow and maybe a graphic of a chart.
    Last edited by eKatherine; 05-11-2013, 07:29 AM.

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    • I just zipped up the work out top I wear to the gym every other day and it's tighter in the shoulders and looser in the waist.

      We're taking my MIL out for Mothers's Day tonight and we're going to a steak house. She can get whatever she wants. Husband and I are getting rib eyes. We're probably going to eat some eggs before we go.
      be the hair that knots with my hair
      - - - - - - - - - - - - - - - - - - - - - -
      primal since oct. 1, 2012

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      • Originally posted by eKatherine View Post
        Great work. I have observed myself that it is possible to gain weight and muscle on a calorie deficit while packing in protein and losing fat. The trolls disagreed, because...CICO!



        My t-shirts are getting looser in the shoulder as I become more defined in that area.

        I'll post a weigh-in tomorrow and maybe a graphic of a chart.
        Yes, its interesting how the lean mass gain goes against some of the CW. It will be interesting to see if this continues, I'd like to at least maintain my original weight and increase lean mass while dropping the body fat. Congrats on your body transformation, I am curious to see how your weight has changed after two weeks.
        Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

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

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        • Originally posted by little vase View Post
          I just zipped up the work out top I wear to the gym every other day and it's tighter in the shoulders and looser in the waist.

          We're taking my MIL out for Mothers's Day tonight and we're going to a steak house. She can get whatever she wants. Husband and I are getting rib eyes. We're probably going to eat some eggs before we go.
          Its fun to actually feel the changes taking place by how our clothing fits. Have a good time at dinner, its great that you have your husband's support in your steak and eggs trial.
          Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

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

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          • Steak and eggs report -

            Must be in the deepest keto I've ever been, losing darn near a pound a day for the last three days, good energy and strength in the gym, calm mood, decreased interest in sleep, zero sensation of hunger.

            The hunger thing is interesting, while I become aware energy is getting low and need to eat, there is zero actual feeling of hunger coming from the tummy. Maybe due to insulin being completely out of the picture?

            Anyhow, it's refeed day!! 1lb+ prime rib, potatoes, butter, vegi, 1/2lb heavy cream.

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            • Originally posted by canuck416 View Post
              its great that you have your husband's support in your steak and eggs trial.
              I am very lucky in that respect. He's been my partner every step of the way. He went Primal the same day that I did.

              I just don't feel like going to the gym now, the day sort of got away from me. I'm just going to run in place along with wii fit+ today. Now that I'm a more finely-honed fat-burning machine, I have to take advantage of that.... ;P And I'll just do some weights with my at home makeshift gym. I have some old plates from the 80s - the kind that are plastic and filled with sand. They're so retro. I'm just collecting old plate weights whenever I see them in thrift shops. I have a real ragtag stack of weights right now!
              be the hair that knots with my hair
              - - - - - - - - - - - - - - - - - - - - - -
              primal since oct. 1, 2012

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              • Originally posted by canuck416 View Post
                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.
                Excellent results.

                And I think it's fun that it contradicts the conventional wisdom that you can't add muscle while losing fat. More like you can't add muscle while losing fat, when eating carbs!

                Not going to measure until month end, but I expect significant body fat decrease and small muscle increase. Although not ruling out a small muscle decrease given the calorie deficit I'm running. But first priority is to hit 12% BF.

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                • My boyfriend is very supportive, too. He's not fully primal, though generally he'll eat whatever I put in front of him. He is getting tired of steak and eggs though.

                  Yesterday we were at the bank, and afterwards he mentioned to me that when he sees me every day, I don't necessarily look different overall, though there are small, noticeable differences. But when he saw me out in public, the comparison between me and the other people out there made me seem unexpectedly thin.

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                  • I see the same with my wife, eKath. She's practically glowingn compared to others, and she's only been primal for a few weeks...She's refused to do the steak and eggs with me though, she can't do meat in the mornings ha.

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                    • Originally posted by eKatherine View Post
                      But when he saw me out in public, the comparison between me and the other people out there made me seem unexpectedly thin.
                      The same. Yesterday my husband was walking behind me on a narrow sidewalk leading into a convenience store. He said, "Hey! You are looking gooooooooooood".

                      Even though he had been with me all day at home, and I was wearing the same clothes the whole time, he didn't notice me until he was focusing on something. My butt, I think.
                      be the hair that knots with my hair
                      - - - - - - - - - - - - - - - - - - - - - -
                      primal since oct. 1, 2012

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                      • Originally posted by CavemanJoe View Post
                        I see the same with my wife, eKath. She's practically glowingn compared to others, and she's only been primal for a few weeks...She's refused to do the steak and eggs with me though, she can't do meat in the mornings ha.
                        We don't normally eat until lunchtime. I IF, and he doesn't get up until noon. He's often not ready to eat until sometime later, at which point he forages through the refrigerator for something to eat.

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                        • I must add that us husbands and boyfriends believe we get extra goodie points for complements in public...do we?

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                          • All right, tomorrow's refeed day! I bought everything today--I'm going to try to eat ALL of it after an early morning glucose-depleting high intensity dumbbell/bodyweight circuit.

                            All organic: Spinach, onions, mushrooms, tomatoes, 1 lb baby carrots, zucchini, 2 big sweet potatoes, organic nonfat (ugh) greek yogurt with fruit, bell pepper, 2 bags frozen strawberries, one of raspberries, 5 bananas, 1 apple, 85% dark chocolate, and boneless skinless (ugh) chicken breast.

                            I'm going to make stir fry with the chicken and most of the veggies and eat that all day, and power down the rest of everything if I can. Low fat--the only fat really will be however much chocolate I polish off. $37 refeed day!

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                            • My plan for tomorrow:

                              Breakfast: Green bananas poached in real maple syrup with melted 86% chocolate
                              Lunch: Crabmeat, winter squash, tomatoes, medjool dates
                              Supper: Shrimp, snap peas, oranges

                              Calories: 1785
                              Net carbs: 235g = 65%
                              Protein: 114g = 19%
                              Fat: 33g = 16%
                              Last edited by eKatherine; 05-11-2013, 03:58 PM.

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                              • Yes people, it's refeed pig-out picture time!

                                Prime rib, potatoes and vegi. There's some weird creation called "onion fizzle" on the plate, hell only knows what that is, so didn't let it touch it the real food.

                                Did my best but could not get through the full 1800 calories. But did manage to chow a whopping 150g of carbs today...first time in five months I've surpassed 100g.

                                ImageUploadedByMarks Daily Apple Forum1368317176.635856.jpg

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