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Thread: skorpion317: Steak. Eggs. Let's do this. page

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    skorpion317: Steak. Eggs. Let's do this.

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    ANOTHER Steak and Eggs thread?! Sure, why not. All the cool kids are doing it.

    Started S&E on Saturday, May 11th, 2013. I weighed 198 lbs.

    As of today, Friday, May 17, 2013, I weigh 192.4 lbs. 5.6 lbs. lost in a week.

    I'm not sure of my body fat % - my bathroom scale hasn't been reading my BF% for the last week. Kind of irritating. I know these scales aren't 100% accurate, but at least it gives me a ballpark reading. If I have to estimate, I'd say I'm around 21-23%. Still have some flab around my abdomen, which I'm sure will hang on to the bitter end. I've noticed some fat loss around my upper body, which is nice. I just want the damn belly fat to go away for good.

    My S&E plan, for anybody who was wondering, is the following:

    Food - Grass-fed beef, bison, venison, or elk, eggs from pastured chickens. The only condiment I allow besides salt and pepper is hot sauce. I use either Cholula hot sauce, or sriracha. I drink only water.

    Exercise - Weightlifting, 2 workouts - "A" and "B"

    Workout "A"

    Deadlifts - 1x5, then 2x3 with 15 lbs. more added to the bar.
    Military press - 3x5
    Shoulder push ups - 3x5
    Bicep curls - 3x5

    Workout "B"

    Bench press - 1x5, then 2x3 with 15 lbs. more added to the bar.
    Squat - 1x5, then 2x3 with 15 lbs. more added to the bar.
    Bent-over row - 3x5
    Tricep extensions - 3x5

    I lift Monday-Wednesday-Friday, alternating those 2 workouts. I run sprints on Sundays, either ten 100-yard sprints or as many hill sprints as I can manage. I walk at least a mile or 2 a day.

    I've been having some issues with 2 of my lifts lately. My bench press has been stalling out around 200 lbs./215 lbs. for the last couple weeks. I haven't been able to progress past that level. My deadlift is still increasing, but I've only recently been able to do 1x5, then 1x3 +15 lbs. I just can't get the bar up for the 2nd set of 3. I don't know if it's because the weights are getting decently heavy (currently 365/380), if it's mental or form-related, or what. Still, I'm adding weight to the bar, which is good. All other lifts are progressing nicely.

    Food-wise, I've been having roughly a 1/2 lb. of steak and 2 eggs during each meal. I eat once in the morning and once at night. I've been alternating between scrambled, hard-boiled, and fried eggs. So far, I've been hitting the 1g protein/lb. of lean mass mark, +/- a few grams here or there.

    My goal is 15% body fat or lower.
    SW (1/4/12): 326 lbs. (48% BF)
    Steak and Eggs SW (5/11/13): 198 lbs.
    CW (6/2/13): 185.4 lbs. (??% BF)
    GW: 185 lbs. (~15% BF)
    0.4 lbs. to go, ??% BF to go

  2. #2
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    Just finished making my breakfast/dinner for tomorrow - Scotch eggs! 1.09 lbs. of grass-fed ground beef (20% fat), 4 hard-boiled pastured eggs. I'll have 2 for breakfast and 2 for dinner. 153g protein, 110g fat.
    SW (1/4/12): 326 lbs. (48% BF)
    Steak and Eggs SW (5/11/13): 198 lbs.
    CW (6/2/13): 185.4 lbs. (??% BF)
    GW: 185 lbs. (~15% BF)
    0.4 lbs. to go, ??% BF to go

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    Looks like a great plan. Glad you are joining in the fun. We have quite a crew of interesting folks participating, some great characters full of interesting opinions and great results. Wishing you the best!

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    Just got done lifting, workout "B". Weights (in lbs.) were:

    Bench - 195/210 (I didn't have a spotter available, so I lifted what I knew I could do without assistance)
    Squat - 265/280 (new PRs)
    Bent-over row - 150
    Tricep extensions - 95

    My squat is still progressing well. It's still a little weak compared to my deadlift, but I'm working on it.
    SW (1/4/12): 326 lbs. (48% BF)
    Steak and Eggs SW (5/11/13): 198 lbs.
    CW (6/2/13): 185.4 lbs. (??% BF)
    GW: 185 lbs. (~15% BF)
    0.4 lbs. to go, ??% BF to go

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    Here's a couple pics with my current weight:





    And a comparison pic, with me at my heaviest:

    SW (1/4/12): 326 lbs. (48% BF)
    Steak and Eggs SW (5/11/13): 198 lbs.
    CW (6/2/13): 185.4 lbs. (??% BF)
    GW: 185 lbs. (~15% BF)
    0.4 lbs. to go, ??% BF to go

  6. #6
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    Took some measurements with skinfold calipers, and came up with a current BF of 20%. Seems about right, maybe a little low.

    I'm holding off on a carb refeed until the end of week 2. The general consensus seems to be that refeeds work best when body fat is under 20%.
    SW (1/4/12): 326 lbs. (48% BF)
    Steak and Eggs SW (5/11/13): 198 lbs.
    CW (6/2/13): 185.4 lbs. (??% BF)
    GW: 185 lbs. (~15% BF)
    0.4 lbs. to go, ??% BF to go

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    Wow you've done an incredible job! What a difference from when you started....Congrats and respect!

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    Quote Originally Posted by canuck416 View Post
    Wow you've done an incredible job! What a difference from when you started....Congrats and respect!
    Thanks! It's nice to finally have my goal within reach.
    SW (1/4/12): 326 lbs. (48% BF)
    Steak and Eggs SW (5/11/13): 198 lbs.
    CW (6/2/13): 185.4 lbs. (??% BF)
    GW: 185 lbs. (~15% BF)
    0.4 lbs. to go, ??% BF to go

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    End of week 1 update:

    5/11 - 198 lbs.
    5/13 - 196 lbs.
    5/15 - 193.8 lbs.
    5/17 - 192.4 lbs.
    5/19 - 192 lbs.

    Week 2 - I think I'm going to add in intermittent fasting. I currently work the midnight shift, so I leave work at 8 AM. It takes me an hour to get home (damn NJ traffic), and I can wait another hour to eat. That gives me an eating window of 10 AM to 6 PM, for a 16/8 fasting cycle (a la Leangains). That should help with cutting these last few lbs. of fat.
    SW (1/4/12): 326 lbs. (48% BF)
    Steak and Eggs SW (5/11/13): 198 lbs.
    CW (6/2/13): 185.4 lbs. (??% BF)
    GW: 185 lbs. (~15% BF)
    0.4 lbs. to go, ??% BF to go

  10. #10
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    Great progress Skorp. Very impressive indeed.
    somehow I manage to leave my intelligence and decorum at the door wherever I go. I doubt your journal will be an exception to that - not on the rug

    What the F&#* is a decorum? - Mr. Anthony

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