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

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  • Should I do less time on the elliptical? I try to up the resistance and go relatively slow in terms of pace so I'm not up in the cardio zone (x4-5 a week). It kind of amounts to walking with resistance.

    I do this in addition to weight lifting (5-6x a week) and HIIT (1-2x a week). This is just the 3 free weeks until my legal internship start next Monday...then after that I plan on doing just the weight lifting and HIIT.
    ------
    HCLF: lean red meat, eggs, low-fat dairy, bone broth/gelatin, fruits, seafood, liver, small amount of starch (oatmeal, white rice, potatoes, carrots), small amount of saturated fat (butter/ghee/coconut/dark chocolate/cheese).

    My Journal: gelatin experiments, vanity pictures, law school rants, recipe links


    Food blog: GELATIN and BONE BROTH recipes

    " The best things in life are free and the 2nd best are expensive!" - Coco Chanel

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    • Originally posted by KimchiNinja View Post
      Going forward - another month of steak and eggs! This time increasing calories to a surplus by adding glasses of heavy cream & eggs. In the gym going to do heavier 6x6 sets. Goal is 12% body fat by the end of the summer, and maintain or slightly build muscle.

      One experiment I want to conduct: how high can I go on steak & egg calories before I start adding fat? I feel like I could eat a ton, or at least 2800 (maintenance is 2000) without it triggering fat accumulation, but am going to test it!
      I'd be curious to how both of those would turn out!

      Comment


      • Well day 5 was....interesting, and has got me doing some calculations. Granted it's still early in the process so I could easily still be adapting. As of now the steak and eggs is going great for the most part. I still feel a bit crazy for eating only steak, eggs and butter, but I have to admit it's downright delicious. One meal a day, whenever I get home from work (or the gym if it's a training day so I train fasted). I'm attempting to calorie cycle -20/+20 for rest days and training days respectively (TDEE was calculated at 1891 calories/day using a sedentary activity multiplier since I have a desk job). Rest day meal is usually ~16oz of steak with 4 eggs and 3tbsp of Kerrygold (~1500 cals). Training day meal is ~24-28oz of steak with 7 eggs and 3-4 tbsp of Kerrygold. (~2300cal)

        The interesting effect of today's heavy lift session was that I bonked.....hard. I felt a bit fatigued when biking from work to the gym at 8:00ish, which was the first sign something was up. I powered through and I was able to get the same previous weights as last time, but rep count was a little short on each set by about 1-2 reps, except for weighted dips that I was able to increase in weight. Squats were downright exhausting (more so than usual, like a lack of energy, rather than muscular fatigue) and I felt a little lightheaded after my top set. I'm thinking that running off the previous day's ~1500 cals when I trained fasted today was what got me. I also had been doing a PWO "refeed" ala leangains macro cycling before I changed to one refeed/week about 2 weeks back. Maybe I'm still adapting, maybe I can't be at such a deficit on rest days on S&E, maybe I can't train fasted on S&E. I don't think it's an electrolyte imbalance as I've been generous with my water and salt intake to make up for any deficiencies on S&E. I'll have to keep an eye on it and I'll report back with whatever I find. Any ideas are welcome, of course. Continuing onwards!

        Comment


        • Novasteve... maybe more potassium? I was also lightheaded today and fatigued. I also had a massive craving for bananas (not any other carbs) and finally ate 2 and felt much better. Now I'm back on the S&E wagon. Not sure if was because today was one of the first times I've done a 24 hour fast with weight training added in or not. Either way I'm going to the store to pick up some salt substitute (potassium chloride) tomorrow to use on steaks.
          ------
          HCLF: lean red meat, eggs, low-fat dairy, bone broth/gelatin, fruits, seafood, liver, small amount of starch (oatmeal, white rice, potatoes, carrots), small amount of saturated fat (butter/ghee/coconut/dark chocolate/cheese).

          My Journal: gelatin experiments, vanity pictures, law school rants, recipe links


          Food blog: GELATIN and BONE BROTH recipes

          " The best things in life are free and the 2nd best are expensive!" - Coco Chanel

          Comment


          • Well I started S&E today. So far so good, though I have noticed a craving for more water. I work in a greenhouse and deal with very heavy pots and foutains so I'm always drinking water. I just felt like I couldn't get enough today. Any ideas about that?

            Comment


            • Originally posted by redzeoranger View Post
              Well I started S&E today. So far so good, though I have noticed a craving for more water. I work in a greenhouse and deal with very heavy pots and foutains so I'm always drinking water. I just felt like I couldn't get enough today. Any ideas about that?
              Welcome redzeoranger! Not sure why, but I felt the same way, in my case I attributed it to my increase in salt. In the old school literature I was reading they apparently drank a lot of water, it was supposed to help with their fat loss for some reason, but it could also have been a result of increased thirst while on the diet. Perhaps this is a common side effect - others may comment with a similar experience.

              Keep us posted, I for one will be looking forward to hearing about your experience.
              Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

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

              Comment


              • I was on holidays the last 10 days, but I'm back on it today for another 4 weeks. Woohoo.

                Comment


                • Originally posted by canuck416 View Post
                  Great, glad to hear you have kept off the weight. Keep us posted should you try the S&E at some other point. All the best!

                  Still waiting for eKatherine to give us an upudate. She disappeared off the forum about 6 days ago, she used to post 5 or 6 times a day and now nothing. Hopes she is okay, perhaps just taking a break, this can get a little obsessive!
                  What happened was that in 3 weeks I lost 7 pounds, of which I figured 5 pounds was fat. I improved all my lifts—except for pullups, still totally pathetic— and my shoulders became noticeably more muscular from the handstand work. I started out too ambitious on the strength work and had to cut back to what (for me) is more reasonable frequency and volume.

                  At the end of the 3 weeks I fell off and couldn't get back on. Perhaps I was not eating enough fat after the first week when I ate too much fat and calories and overdosed on that. Anyway, I had to go through a couple of weeks without tracking at all and eating whatever I wanted. Now I have gone back to Alternate Day Fasting. I have a lot of ribeye steaks in the freezer which I will begin eating at a rate of no more than one per every other day.

                  My vacation is the first week in July, when I am planning a 20 mile hike. I'm up to 10 mile walks now, so I should be able to make it without any difficulty or soreness.

                  Comment


                  • Adding another old school thing to my steak & eggs --

                    Creatine + Baking Soda (plus magnesium)

                    Experiment - Okay, this sounds weird. But in theory it is a great combo for muscle recovery. Creatine seems fairly natural in that it appears in steak (it takes 2lbs of red steak to get 5g of creatine). It sucks water into the muscles and pumps you up, faster recovery. Baking Soda in theory turns off that burning feeling in your muscles so you can go more reps, and don't feel achy afterwards. Seems like a fairly natural substance. Magnesium can help with muscle soreness also. As an experiment I've added 5g creatine, 15g baking soda, 1g magnesium daily.

                    Results - a week later I can say it is not a small difference. Weights feel lighter, can go more reps, recover faster between sets, and recover waaay faster after workouts (don't feel sore all day). Since I started all three at once I can't say what specifically is causing the difference. But getting super pumps, soreness way down, and sleep is way better. Also up 5lbs, guess it is water from the creatine, but going to do an electrode body composition analysis later this week out of curiosity.

                    It has only been a week however, going to continue and see what happens.

                    Supercharging Creatine With Baking Soda: Study Shows Increased Peak Power and Endurance - Plus: How Bicarbonate Could Help You Lose Fat & Build Muscle - SuppVersity: Nutrition and Exercise Science for Everyone

                    Comment


                    • steakandeggz!!!
                      Crohn's, doing SCD

                      Comment


                      • Body Fats

                        Originally posted by canuck416 View Post
                        I'm going back to old school body building roots to get really defined. If you have been Paleo/Primal for a while and are interested in dropping that last bit of body fat for the summer join in. Ketogenic to the max (except Sundays). You eat only two meals per day: Breakfast and Supper. For meal #1 you eat 3/4 lb to 1 1/2 pounds of steak and 4-6 eggs. For meal #2 you eat the exact same thing. Cook your Steak and Eggs in butter, as much butter as you want, and season with salt and pepper. Prepare your eggs any way you like, fried, scrambled, sunny side up, poached, or hard boiled. No carbohydrates, no vegetables, no other foods, no snacks, no drinks except water, black coffee and unsweetened tea. Sunday is a rest day and high carb day (alcohol if you want it) - keep it Paleo but eat as many carbs as you like. Train hard and heavy - Monday and Thursday - Chest and Back, Tuesday and Friday - Shoulders and Arms, Wednesday and Saturday - Legs. Go to the track and sprint on Tuesdays and Fridays. Starting this coming Monday (April 29th) and will post a daily update.

                        Its Spring! Time to get out of your comfort zone and push the envelope for a month and get some great results.
                        Losing fat and getting in shape is certainly not going to be
                        the easiest thing to do, but with the motivation and dedication
                        on your part you can definitely do it. Good luck and just stay healthy!

                        Comment


                        • Originally posted by KimchiNinja View Post
                          Adding another old school thing to my steak & eggs --

                          Creatine + Baking Soda (plus magnesium)

                          Experiment - Okay, this sounds weird. But in theory it is a great combo for muscle recovery. Creatine seems fairly natural in that it appears in steak (it takes 2lbs of red steak to get 5g of creatine). It sucks water into the muscles and pumps you up, faster recovery. Baking Soda in theory turns off that burning feeling in your muscles so you can go more reps, and don't feel achy afterwards. Seems like a fairly natural substance. Magnesium can help with muscle soreness also. As an experiment I've added 5g creatine, 15g baking soda, 1g magnesium daily.

                          Results - a week later I can say it is not a small difference. Weights feel lighter, can go more reps, recover faster between sets, and recover waaay faster after workouts (don't feel sore all day). Since I started all three at once I can't say what specifically is causing the difference. But getting super pumps, soreness way down, and sleep is way better. Also up 5lbs, guess it is water from the creatine, but going to do an electrode body composition analysis later this week out of curiosity.

                          It has only been a week however, going to continue and see what happens.

                          Supercharging Creatine With Baking Soda: Study Shows Increased Peak Power and Endurance - Plus: How Bicarbonate Could Help You Lose Fat & Build Muscle - SuppVersity: Nutrition and Exercise Science for Everyone
                          Wow, that is interesting, never heard of that combination before. Looking forward to hearing how this plays out over the next couple of weeks. Definitely keep us posted.
                          Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

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

                          Comment


                          • Originally posted by mscici View Post
                            Losing fat and getting in shape is certainly not going to be
                            the easiest thing to do, but with the motivation and dedication
                            on your part you can definitely do it. Good luck and just stay healthy!
                            Thanks! Actually had good results, lost body fat and gained some significant muscle. Overall the 4 weeks was quite successful.
                            Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

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

                            Comment


                            • Just an update on my S&E as it approaches the end of 4 weeks...

                              Stats: 5'9", athletic/curvy built, pant size 4.


                              Weight loss: -3lbs.

                              Strength gain
                              : I added a good 10-15lbs to my dumbbells (I do 12-15 reps) for arms/shoulders; 20lbs for chest/back; 30-40lbs for lower body exercises. I was rarely sore the day after (save for one notable exception).

                              Nutrition: Mostly 2x meals a day (lunch & dinner), experimented with a few 24 hr fasts (no food until dinner) but felt lightheaded on those days. Added fish oil & Animal Pak multivitamins since I was training heavily 6x a week. I averaged 1800-2200 cals for 2 meals. Added vitamin C to reduce cortisol and calcium (TUMS) to maximize workout efficiency. Added lemon juice & ACV to morning water in case the body pH hype is true. I torched about 600-900 cals at the gym (plus more salsa & walking).

                              Exercise: usually 1hr strength training broken up into shoulder&arms, back& chest, lower body 6x a week. 1 hr slow high-resistance moving on the elliptical below aerobic heart rate levels 5-6x a week. Some salsa dancing sessions and long walks for fun thrown in (2-4x a week).

                              The fourth week was suboptimal in terms of adherence to the program as I started my legal internship and failed miserably between adjusting to a new work schedule and having to go to lunch with my new bosses/coworkers (stayed to omlettes without cheese/steak salads without dressing/etc though).

                              Conclusion: I am not dissatisfied with the result, but I could have done WAY BETTER. I learned a lot from this challenge though...that I don't need to eat TONS OF VEGGIES every day to be healthy (I used to be obsessed with fitting 10+ types of veggies throughout the day), that grocery-shopping could be SO simple, that Kerrygold butter is AMAZING, that I have been eating too much carbs and too little fat, that I should return to my childhood ways of eating tons of offal (Chinese cooking always involved tons), and that I do very well on VLC diets.

                              I also learned more traditional Chinese and Texan methods of preparing various cuts of red meat.


                              Future: I am probably going to continue this S&E challenge (I am sure there'll be "off" days) to the best of my ability until the end of the summer and see how I feel. I will be eating less bacon, less protein (fattier beef and egg yolks), and more liver/heart/etc. I might add low-carb veggies such as mushrooms/spinach/kale/cucumber in 2x a week to make this long term adherence easier.
                              Last edited by turquoisepassion; 06-16-2013, 05:35 AM.
                              ------
                              HCLF: lean red meat, eggs, low-fat dairy, bone broth/gelatin, fruits, seafood, liver, small amount of starch (oatmeal, white rice, potatoes, carrots), small amount of saturated fat (butter/ghee/coconut/dark chocolate/cheese).

                              My Journal: gelatin experiments, vanity pictures, law school rants, recipe links


                              Food blog: GELATIN and BONE BROTH recipes

                              " The best things in life are free and the 2nd best are expensive!" - Coco Chanel

                              Comment


                              • Originally posted by turquoisepassion View Post
                                I learned a lot from this challenge though...that I don't need to eat TONS OF VEGGIES every day to be healthy (I used to be obsessed with fitting 10+ types of veggies throughout the day), that grocery-shopping could be SO simple, that Kerrygold butter is AMAZING, that I have been eating too much carbs and too little fat, that I should return to my childhood ways of eating tons of offal (Chinese cooking always involved tons), and that I do very well on VLC diets.

                                Future: I am probably going to continue this S&E challenge (I am sure there'll be "off" days) to the best of my ability until the end of the summer and see how I feel. I will be eating less bacon, less protein (fattier beef and egg yolks), and more liver/heart/etc. I might add low-carb veggies such as mushrooms/spinach/kale/cucumber in 2x a week to make this long term adherence easier.
                                You might find the forum called "Dirty Carnivore" interesting. They are folks who eat a meat centered diet but don't feel the need for strict religious purity about it (hence the "dirty").

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