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

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

    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.
    Last edited by canuck416; 04-25-2013, 03:29 PM.
    Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

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

  • #2
    Good luck man. I'm sure you will end up shredded. I'm pretty sure I would if I did this. 4 weeks huh, could be doable with more meat/organ variety besides just steak. I'm not gonna nitpick it though as this is time tested. I'm gonna think about it....

    Comment


    • #3
      Originally posted by Neckhammer View Post
      Good luck man. I'm sure you will end up shredded. I'm pretty sure I would if I did this. 4 weeks huh, could be doable with more meat/organ variety besides just steak. I'm not gonna nitpick it though as this is time tested. I'm gonna think about it....
      Yeah, 4 weeks may be a little long, but I will give it a shot. I hear you on the variety of meats but I want the 70s bodybuilding experience just to see how it feels. Will definitely keep the steak and eggs organic, local and pastured. Sundays should be fun.
      Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

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

      Comment


      • #4
        Subscribed. Good luck, I'd like to see how this turns out.
        "Don't waste your time, or time will waste you."

        Comment


        • #5
          That much protein is unlikely to be ketogenic, even with the lifting and sprinting regimen you'll be maintaining.

          But I suspect you'll see some good results nonetheless. More power to you!

          Good luck.
          "The cling and a clang is the metal in my head when I walk. I hear a sort of, this tinging noise - cling clang. The cling clang. So many things happen while walking. The metal in my head clangs and clings as I walk - freaks my balance out. So the natural thought is just clogged up. Totally clogged up. So we need to unplug these dams, and make the the natural flow... It sort of freaks me out. We need to unplug the dams. You cannot stop the natural flow of thought with a cling and a clang..."

          Comment


          • #6
            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.
            Excellent thread good sir.

            I've been reading the old school texts and have already started my "steak and eggs" program.

            Eating:
            Breakfast - 12 raw eggs & 12oz heavy cream
            Lunch - steak and eggs in butter & raw vegi & liver tabs
            Dinner - steak and eggs in butter & raw vegi & liver tabs

            Lifting: in the morning (drink half breakfast before lift and half after lift).
            Mon - come in fresh for max lift day (each week alternates between StrongLifts A and B lifts)
            Wed - 8x8 sets with 30sec rest between sets (chest, arms) for definition, fat burning
            Fri - 8x8 sets with 30sec rest between sets (shoulders, back, legs) for definition, fat burning

            All workouts restricted to 45min, in/out fast, workout with intensity.

            Goals: I dropped body fat from 30% to 18% since January 1st on paleo, so now looking to go that last distance --> more muscle and 12% body fat, with a tapered look (wide shoulders, 32" waist). Expecting it to take the rest of the year to get even close, 12% is the first goal. Then all of 2014 to pack on more muscle.

            I'll post my results on this thread each month end. Let the awesomeness begin!

            Comment


            • #7
              Yeah, I think there is some confusion with keto and high protein. A lot of people think keto is just about low carb, you also have to watch protein intake. High protein will inhibit ketosis as well...
              "The problem with quoting someone on the Internet is, you never know if it's legit" - Abraham Lincoln

              Comment


              • #8
                Originally posted by Fernaldo View Post
                Yeah, I think there is some confusion with keto and high protein. A lot of people think keto is just about low carb, you also have to watch protein intake. High protein will inhibit ketosis as well...
                Good point, I'm going to run the numbers and see what the macro ratios are. It will be interesting to see how this pans out.
                Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

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

                Comment


                • #9
                  Originally posted by KimchiNinja View Post
                  Excellent thread good sir.

                  I've been reading the old school texts and have already started my "steak and eggs" program.

                  Eating:
                  Breakfast - 12 raw eggs & 12oz heavy cream
                  Lunch - steak and eggs in butter & raw vegi & liver tabs
                  Dinner - steak and eggs in butter & raw vegi & liver tabs

                  Lifting: in the morning (drink half breakfast before lift and half after lift).
                  Mon - come in fresh for max lift day (each week alternates between StrongLifts A and B lifts)
                  Wed - 8x8 sets with 30sec rest between sets (chest, arms) for definition, fat burning
                  Fri - 8x8 sets with 30sec rest between sets (shoulders, back, legs) for definition, fat burning

                  All workouts restricted to 45min, in/out fast, workout with intensity.

                  Goals: I dropped body fat from 30% to 18% since January 1st on paleo, so now looking to go that last distance --> more muscle and 12% body fat, with a tapered look (wide shoulders, 32" waist). Expecting it to take the rest of the year to get even close, 12% is the first goal. Then all of 2014 to pack on more muscle.

                  I'll post my results on this thread each month end. Let the awesomeness begin!
                  Great, looking forward to following along.
                  Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

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

                  Comment


                  • #10
                    I'm not gonna nitpick it though as this is time tested. I'm gonna think about it.

                    Comment


                    • #11
                      In. Will not be eating steak the whole time, but will eat only meats as substitute. We should post before pics. I'll post mine when I can.

                      @Kim. You drink 12 raw eggs a day? Dose not sound good, or cheap.

                      Comment


                      • #12
                        Originally posted by canuck416 View Post
                        Good point, I'm going to run the numbers and see what the macro ratios are. It will be interesting to see how this pans out.
                        Should be about 70-75% fat, 20-25% protein, and 5% or so carbs for ketosis. Try to go with as little protein as you can while still seeing gains.
                        "The cling and a clang is the metal in my head when I walk. I hear a sort of, this tinging noise - cling clang. The cling clang. So many things happen while walking. The metal in my head clangs and clings as I walk - freaks my balance out. So the natural thought is just clogged up. Totally clogged up. So we need to unplug these dams, and make the the natural flow... It sort of freaks me out. We need to unplug the dams. You cannot stop the natural flow of thought with a cling and a clang..."

                        Comment


                        • #13
                          Originally posted by Drumroll View Post
                          Should be about 70-75% fat, 20-25% protein, and 5% or so carbs for ketosis. Try to go with as little protein as you can while still seeing gains.
                          2 meals of steak and 4 eggs using coconut oil or butter for cooking will give me macros, as a percentage of caloires, of 66% fat, 31% protein and 3% carbs. I'm curious to see how my body reacts to this. (the numbers - approx. 217 gms of fat, 236 gms of protein and 15 gms of carbs - 2982 calories)
                          Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

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

                          Comment


                          • #14
                            I still think you'll have good results, it just may not be a true ketogenic diet.

                            Remember, every single gram of protein that is not diverted to maintaining or building muscle gets turned to glucose via gluconeogenesis so even overall macro percentages can be kind of pointless at times if there is simply more protein than your muscles need in your diet.
                            Last edited by Drumroll; 04-24-2013, 10:42 PM.
                            "The cling and a clang is the metal in my head when I walk. I hear a sort of, this tinging noise - cling clang. The cling clang. So many things happen while walking. The metal in my head clangs and clings as I walk - freaks my balance out. So the natural thought is just clogged up. Totally clogged up. So we need to unplug these dams, and make the the natural flow... It sort of freaks me out. We need to unplug the dams. You cannot stop the natural flow of thought with a cling and a clang..."

                            Comment


                            • #15
                              To enter ketosis fast, try the Fat Fasting diet for a few days. It is not something you should apply in the long run, it is meant for entering ketosis and break through a weight loss plateau. Google "fat fasting" and you will understand what it takes to enter ketosis

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