So, I e-mailed my friend this morning, just got a response, thought I’d share.
My e-mail to him:
“Hey man I was reading through this old exchange and I was wondering how your diet looks nowadays? Mine is not all that disciplined but I still avoid grains for the most part, and I'm chilling at a weight that I'm comfortable with (down almost 30lbs from where I started) but I could see myself with some work getting down to a much leaner weight. I have leaned out for sure, but bottom abs are still amiss mostly because I had some hibernation months where I ate a lot of crap.
When you get a chance shoot me an e-mail on your eating and workout habits nowadays. Thanks.”
(( as you can see I didn’t ask his stance on fat specifically, nor did I mention what I’ve been doing as far as exercise, he may be assuming I’m still doing muaythai though when I last saw him I told him I wasn’t. Bolding is mine ))
“Yoooo whats up dude?
Damn, where to begin.
Well, for starters, congrats on losing the 30 lbs. That, in and of itself, is a tremendous achievement, but the fact that you've been able to keep the weight off (in spite of your "hibernation months") is proof that the paleo diet, in conjunction with metabolic conditioning exercise routines, has merit. That's a beautiful thing, too... it means that by simply eating how we are meant to eat and being moderately active we can maintain, what could be considered by today's standards to be a state of elite physical fitness.Humans in harmony with their role in the world. I love it.
Now for my current workout and diet:
You probably don't know this, but I've been working as a personal trainer for the past six months, so I'm in a gym setting 5 days a week with ample free time to spend working out. That being the case, I work out about five times a week and my typical split looks something like this:
Monday: Squats (either full-depth or box squats), Shoulder Press, Pull-ups, BenchPress, Abs, 15 minutes of cardio
Tuesday: Clean&Press 5x5 with 135 lbs., Chin-ups, Shrugs, Lunges, Abs, 15 minutes of cardio
Wednesday: Deadlift 10-10-5-3-1, Inverted Row, Abs, Interval Sprints (1 min @ 12mph X 12 with 2min rest intervals)
Thursday: MetCon (i.e. Crossfit-type workout) usually consisting of cardio and olympic lifts
Friday: Squats, Pullups, Shoulder Press, Benchpress, Abs, 15 min cardio
In just a few months, I've gotten my backsquat 1RM up to 375#, my deadlift 1RM up to 405#, and my benchpress 1RM up to 275#, bringing my total to 1,000+ pounds. My weight is at about 175, bodyfat 11-12%. (he’s about 5’9)
I'm still pretty stricly PRIMAL, not paleo... I've never been able to fully abstain from dairy (i love goat cheese) or the occasional serving of brown rice. Sometimes, even though I take in a pretty healthy amount of fiber (at least 6 servings of fruits and vegetables daily), I still crave some more complex carbs.
I've been staying away from eating lots of red meat, not because of anything I've read, I'm just happier with the way my body looks while eating white meat. I feel like I can stay leaner subsisting primarily on poultry and fish, and that red meat gives me a bloated, albeit slightly more muscular, look. I replace peanuts with almonds as much as possible, I still take in a decent amount of healthy fat (avocado, olive oil, fish, etc), I supplement with a protein shake twice a day to keep my metabolism rocking, and I am trying to drink more water. I take Jack3d (a creatine/arginine supplement designed to aid muscular endurance and oxygenation), so my water requirements are higher than they ordinarily would be. lso, anytime you're on a diet high in protein, you need to drink additional amounts of water to assist the overburdened kidneys' ability to function efficiently”
A couple of things that jump out at me, and this is not to pass judgment on my friend who has been nothing but helpful to me now and in the past:
- I remember him telling me he was looking to work as a trainer. I think his exercise schedule is right on. It’s not something I’d do but it does mimic what a lot of guys here do, the difference perhaps being the isolated cardio and ab work, other than that, looks like plenty of LHT. (you have to remember he comes from a muaythai/crossfit background, so used to lots of cardio-esque work, 15 mins of cardio for him is nothing)
- He’s more primal than paleo, based on his stance on dairy.
- The red meat thing threw me off, I’m going to ask him for sources on that but it looks like he’s just going off what he sees in himself. I guess red meat is fattier, so maybe it goes back to that “how much fat” debate. I eat far more red meat than fish, but I do eat quite a bit of chicken, sometimes more than red meat. I’ve just never heard anybody say that before, that red meat makes you look a little puffier.
- You can tell he eats cleaner fats, and doesn’t mention butter but he might use it, looks like his only dairy is goat cheese, not sure if he drinks milk or cream.
- I know nothing about Jack3d, but the fact that he takes that plus protein shakes twice a day leads me to believe he doesn’t spend too much time in primal circles, since he’s trying to keep his metabolism active by eating (a notion that’s discredited by Leangains.com among others) I’m going to e-mail him about that to see what he thinks.
The biggest takeaway for me is he’s still not over-dosing on fat. I eat somewhat similarly, but not as anal. I know him and he’s meticulous with his diet and habits, so I’m sure he keeps more careful track of what he puts in his mouth.