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Hack my Fat Loss / Diet

Answered on August 19, 2014
Created July 13, 2012 at 8:54 PM

Hi I have been Paleo (85%~90%) for the last 6 months, and definitely have noticed improvements in my health, basically never felt better, less hungry, less anxiety, and my body finally is looking better, which was one of the things that drove my into Paleo.

I am a male (1.73mts ~ 5' 6'' Feet), 34 yrs weight 76.5 Kilos, 167 Pounds

Chronologically my last 2 years have been the following:

2 years ago - Smoked, no exercises 200 pounds - SAD diet

1.5 years ago - quit smoking began going to the gym - 190 pounds -SAD diet

10 months ago - quit gym, began P90x type of exercises - 176 pounds - Slow Carb diet (Tim Ferriss)

6 months ago - 3x week P90x exercises - 173 pounds - Paleo (80%)

today - 3X week P90X exercises - 167 pounds - Paleo (90% one cheat day a week mostly lunch and dinner, saturdays)

All this time, things have gotten better, health, stamina, overall wellness, but since I started going to the regular gym, 1.5 years ago vs today, my fat % has dropping very little, I started at ~24% and now I am at 20%, I mean, I definitely look better, tone, definition, and I know that fat % is not the primary thing I should focus in my life, but, I can't deny that I though that by now, the number was going to be way lower, here is a typical day for me, please tell me if there is something that can be tested or fixed in order to get better results. By the way I am sticking to Paleo, no matter if I lose more fat or not, definitely prefer how I feel today than 3 years ago.

Break Fast 3 scrambled eggs with 2 strips of bacon, all this in coconut oil

no snacks

Lunch Meat and salad, mostly around 200gm of pulled pork, chicken breasts, roast. Salad has .5 tomato, .5 cup lettuce, 1 boiled egg, 3 slices of ham, and 1 cheese slice, .5 avocado

no snack

dinner

Meat and salad, again, 200gm of the same I had in lunch, but this time less salad.

this is 90% of my days, so if I can add-remove something in here, it would definately make a difference.

3X week, I train fasted taking some BCAA prior the routine, but after the exercises, I have breakfast, I don't continue the fast until lunch ala LeanGains

I take 1 pill of fish oil every day, even when the dose is 2, I just keep forgetting the 2nd.

I have used Cronometer to track my fat/carb/protein intake, but nothing pops up telling me that I am eating too much p/c/f of to less, speaking of fat, I don't fear it, I cook only with CO, and leave all the fat in the meat.

Am I just programmed not to lose too much fat? how can I approach a %15 in BF? Will I begin to lose more fat once my weight comes closer to my supposedly ideal weight? 73-75 Kilos - 160-164 Pounds?

Anyway, Paleo has helped me a lot, nothing to regret here, just this cosmetic thing, that would put the cherry on top of a great improvement in health.

Thanks in advanced for the time ;)

C45d7e96acd83d3a6f58193dbc140e86

on July 14, 2012
at 02:18 AM

chart looks ok, but it is probably over estimating calorie expenditure. Get a heartrate monitor, preferably with Firstbeat technology if you want a more accurate assessment. your carb, fat, protein looks pretty good, but still hard to get lean at your weight eating 2500 kcal per day. unless you are very active outside of that 1 hr class.

A11f05c6b0ca5e2e3f399678eeb3de06

(5)

on July 14, 2012
at 12:43 AM

Actually, I am about to join some MMA clases to keep me busy the days I don't do P90X, those include a daily class that can be boxing, Muay Thai and Brazilian Jiu Jitsu, all those are 1 hour long, so I think there wont be any problems on recovery, do you think that could help? I was trying not to do more exercise in order to increase cortisol and thus stall the fat loss, but at this point I am open to suggestions, here is a typical day breakdown http://bit.ly/LPDbvl <- Any suggestion? Thanks again for the time. :)

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1 Answers

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C45d7e96acd83d3a6f58193dbc140e86

on July 13, 2012
at 09:16 PM

I would add some heavy weight strength training and cut back on your total calories. Sounds like you are eating a ton given your amount of lean body mass and your activity levels. Upping your Omega-3, preferably from natural sources such as fatty fish would be good for your health, but not necessarily for your body composition. P90x is meant to make you lean, but you prob only burn a couple hundred calories in a session. Mix in some sprint intervals to burn more fat.

A11f05c6b0ca5e2e3f399678eeb3de06

(5)

on July 14, 2012
at 12:43 AM

Actually, I am about to join some MMA clases to keep me busy the days I don't do P90X, those include a daily class that can be boxing, Muay Thai and Brazilian Jiu Jitsu, all those are 1 hour long, so I think there wont be any problems on recovery, do you think that could help? I was trying not to do more exercise in order to increase cortisol and thus stall the fat loss, but at this point I am open to suggestions, here is a typical day breakdown http://bit.ly/LPDbvl <- Any suggestion? Thanks again for the time. :)

C45d7e96acd83d3a6f58193dbc140e86

on July 14, 2012
at 02:18 AM

chart looks ok, but it is probably over estimating calorie expenditure. Get a heartrate monitor, preferably with Firstbeat technology if you want a more accurate assessment. your carb, fat, protein looks pretty good, but still hard to get lean at your weight eating 2500 kcal per day. unless you are very active outside of that 1 hr class.

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