Here are my 30 days in before and after pics. The "before" are the ones in the pink bikini...
Pictures by primalJess - Photobucket
That's just a 7.2 lb. difference. I didn't think that I had changed too much, but I was in shock over the difference that I saw! I'll have more pics soon!
Fantastic Jess! What a great difference!! Nice work!
You don't have to be sick to get better.
Female, 30 years old, 5'8"
Primal start: 1/2/2012
My Primal Journal
Living, loving and learning.
In answer to your question...
Quite simply, eat a lot. I found this really hard, as I'm pretty much stuffed on very little primal foods. I try to take 2 protein shakes each day in addition to my usual food intake. In these I put coconut cream, a banana, whey protein and some sort of nut butter (macadamia or almond usually), a splash of water and some ice. 2 of these add around 1200-1400 calories to the mix. I'm not worried about very low carbing at the moment, although I'm pretty strict Primal with the rest of my food so I probably only hit around 200g of carbs a day even with 2 bananas. You can replace the bananas and halve the nut butter by using half an avocado and some blueberries instead and the shake tastes good too, but I'd recommend the insulin spike of the banana post-workout for sure.
I've probably gained a bit of fat as well, but I'm not bothered. I reckon I can lose that pretty quickly with adjustments when I've reached my ideal muscle size.
I put on around 5lbs in the first month, and then around 1lb per month for the next 3 months. This has corresponded with a decline in food intake as I've adjusted to feeling fuller on PB foods, but I also think around 1-2lbs of muscle per month is about right for hardgainers like me.
As for working out, I stick to the big compound moves (squat, deadlift, pull ups, chin ups, bench and overhead presses) 2-3 times a week, doing only 3 of these moves per workout on rotation. I walk lots and sprint infrequently (this is something I'm going to increase). Hope this helps, feel free to ask any more specific questions you may have.
Last edited by Englishman in Oz; 05-08-2012 at 06:29 PM.
Last edited by Meegads; 05-08-2012 at 11:10 PM.
Life is short. Eat Beef!
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Englishman in Oz-Thank you for the specifics on how you gained your muscle. Hubby (and I) have been doing squats, pull-ups, push-ups, and planks for the last 4 weeks. That's how hubby's gained his muscle so far (and eating primal). He just added a shake similar to yours, but without the whey protein. He wanted to make sure he like the taste of the shake before he spent $30-$40 on the protein powder. I'm sure we will get some of that soon, as I know it will help with his muscle growth. With all the fat in the shake, he's finally not hungry all the time eating primally. Anyway, thanks so much and I will definitely look to you with more questions in the future!
SWt: 170 lbs. March 26, 2012
CW: 163.6 lbs.
GW:? I'm pregnant!
Your progress is amazing. How long did this take you. If I can ask, How tall are you? I love the swimsuit.
Thanks Chatty!! I can't wait to post final pics...but I am a slow loser...at least it moves down!!
my Primal journal : http://www.marksdailyapple.com/forum...-momofredheads
my food blog http://iamhungrywhatsfordinner.blogspot.com/
SW 231 as of 1/1/2012
What an inspiring thread!
My boyfriend, Englishman In Oz, has convinced me to post some progress shots on here, which will hopefully be of some inspiration.
The weight loss has been pretty minimal, but am definitely noticing a difference in body composition, and overall I feel that I carry myself better, if that makes sense.
Am hoping to continue by losing more body fat and increasing strength and definition. Would be awesome to have biceps and a six-pack to show off one day