1

votes

Super Lean Prescription?

Answered on August 19, 2014
Created May 07, 2012 at 9:15 AM

So question, might interest the younger more vanity driven guys and gals out there..

We know that a combo of Low cortisol/Heavy Lifting/Light cardio/Kcal Restriction can get you lean

I am a paleo eater of 25 years old. Follow the above with a met con twice a week + Football (soccer) twice a week too, high standard 5aside for 40-60mins, no stroll...

Question is, my brother followed a strict STRICT kcal intake at uni as part of a goal to get absolutely shredded (hate the word but he was like, scary low bodyfat) (it eventually led to full on depression/gaunt/skinny look....over it now) He ate Oatmeal in the morning, all weighed and measured. Chicken and Broccoli with maybe some peppers in like that awful spray that is a sub for oil. Maybe a piece of Fish for tea. Drank like 10 cups of tea a day. Post workout shake and creatine. THATS IT.

Can this super low Bodyfat be reached with Paleo? What would you sub for oatmeal IF this morning 'slow release' energy boost is needed...(which I suspect not) I don't want to go down that route of being so lean I have no butt, twig legs and look like I am ill, but would like to reach the halfway point i guess and not fall down the rabbit hole. I am around 10-12% give or take now, love my coconut oil, my eggs, my bacon, my avocado....treat myself to some 99% Dark Choc and Almond butter now and again. Take my High epa

Pretty sure a lot of people will chime in on this and look forward to hearing some knowledge bombs dropped. Cheers guys

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 07, 2012
at 05:50 PM

Yeah I'll eat starch post workout, but only once every 3-4 days on a reefed day.

4164a77c7ccf4839ec7f1e665d27cc6d

(1085)

on May 07, 2012
at 05:38 PM

If a weight training session occurs during your cut and during a low carb cycle, are you eating any starch post workout?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 07, 2012
at 04:01 PM

As far as workouts go, I weight train 4x a week and do hit put to 4x a week during maintenance and surplus cycles. During cutting cycles, I weight train 3-4x a week and do low intensity walks or a light job 4x a week, and only 1x a week the morning after re feeds do HIIT.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 07, 2012
at 03:59 PM

As far as workouts go, I weight train 4x a week and do HIIT up to 4x per week during maintenance and surplus cycles. I know it's bad but when i'm cutting, I mostly just do low intensity walks or a light jog in the morning and HIIT only 1x a week the morning following re feeds.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 07, 2012
at 03:39 PM

I don't eat butter everyday, but on my reefed days often a little dairy fat will slip in and I don't worry about it all, as long as I'm hitting my approximate caloric and macronutrient goals.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 07, 2012
at 03:39 PM

Fat is critical for healthy joints, hormonal function, protein digestion, and countless other things as well. your brother was probably experiencing acute rabbit starvation- poor guy. IMHO, any diet that excludes or demonizes an entire macronutrient group is does not build an optimally functioning body or a healthy relationship with food. The key is just determining the right amounts and kinds of fats, proteins, and carbs.

9bc6db67ba5b252a43340e4fba42b16b

(145)

on May 07, 2012
at 03:33 PM

Love the detail dude, appreciate. Cycling Carbs does relate to times i have noticed a difference in appearance, especially when i think back to when i was SAD and enjoyed the many varieties of cereals haha. Felt awful a lot of the time just in general as well if i think back. Sweet potato in the morning! can't think of anything better My big take home from your reply was the fact that fat is still there through fish/eggs/nuts/beef, where my bro when he was his leanest wouldn't touch fat at all! whats your take on that?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 07, 2012
at 03:30 PM

For exercise I incorporate weights 4x wer week anda combination and HIIT and low intensity cardio. During my cutting cycles I usually only do HIIT 1 day a week the morning after a re feed day. During maintenance and surplus cycles I'll do HIIT as many as 4 days a week.

D117467bf8e8472464ece2b81509606c

(2873)

on May 07, 2012
at 03:09 PM

I was about 5% body fat because of my SAD orthorexia habits... never will I let the goal of ultra leanness drive me to insanity again!

9bc6db67ba5b252a43340e4fba42b16b

(145)

on May 07, 2012
at 03:02 PM

ha, you assume correct Im not hell bent on it, more curious more than anything when comparing my Paleo approach body comp to my brothers previous

A9fa2bf11cf5f32d5195d677ff2af197

(268)

on May 07, 2012
at 02:06 PM

As the name is Rob Good I'm assuming guy. I don't think most girls want to go down that low bodyfat ... I could be wrong

9bc6db67ba5b252a43340e4fba42b16b

(145)

on May 07, 2012
at 02:05 PM

edit: brother followed bodybuilding routine (your typical Chest/Back day, Leg day sort of thing) + a lot of cardio post workout. Agree, easier to watch the calorie intake without fat. Cant get my head around the fact he ate pretty much zero fat and was the way he was (turkey+chicken / veg / oatmeal / protein shakes)

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 07, 2012
at 01:10 PM

Count calories for sure. I think it's easier to accurately track what you eat by limiting fat and eating mostly carb and protein. All clean paleo.

4fce8590b5453d379dddeaa649955eb9

(173)

on May 07, 2012
at 12:56 PM

Ofcourse. Dunno why i didn't mention that. Judging by the experience of others, thats prolly the best 'tool'

  • 9bc6db67ba5b252a43340e4fba42b16b

    asked by

    (145)
  • Views
    2K
  • Last Activity
    1285D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

4 Answers

3
5759bd89db5f73cabe0a6e8f8e6e1cb9

(1467)

on May 07, 2012
at 01:58 PM

A lot of people seem to have very good results with the leangains protocol. Check out the pics on the website. You might go up in the scales but should definately be more muscular with a lower percentage bodyfat.

If you are actually 10-12% as a woman I'll be surprised if you aren't super shredded already and would be even more surprised if you are still getting your period.

Wait. Are you a guy or gal?

9bc6db67ba5b252a43340e4fba42b16b

(145)

on May 07, 2012
at 03:02 PM

ha, you assume correct Im not hell bent on it, more curious more than anything when comparing my Paleo approach body comp to my brothers previous

A9fa2bf11cf5f32d5195d677ff2af197

(268)

on May 07, 2012
at 02:06 PM

As the name is Rob Good I'm assuming guy. I don't think most girls want to go down that low bodyfat ... I could be wrong

3
4fce8590b5453d379dddeaa649955eb9

on May 07, 2012
at 10:57 AM

I have no experience getting down into single digits on paleo so take what i say with a grain of salt: Imo i think the key would be to restrict your intake of calories and go serious on your workout routine, maybe up it. Also limit/skip treats like dark chocolate, nuts etc. My take on it is this - Wanting to get under 8-10% is probably 'down the rabbit hole' as you put it. Don't be this vanity driven. Seriously, it'll nip you in the butt.

  • A guy who used to have ultra low body fat on an almost vegetarian SAD diet.

D117467bf8e8472464ece2b81509606c

(2873)

on May 07, 2012
at 03:09 PM

I was about 5% body fat because of my SAD orthorexia habits... never will I let the goal of ultra leanness drive me to insanity again!

1
1e36119906da54831601a7c23674f581

(698)

on May 07, 2012
at 11:09 AM

I'd say your best bet is Intermittent Fasting and a little calorie restriction..

4fce8590b5453d379dddeaa649955eb9

(173)

on May 07, 2012
at 12:56 PM

Ofcourse. Dunno why i didn't mention that. Judging by the experience of others, thats prolly the best 'tool'

0
1edb06ded9ccf098a4517ca4a7a34ebc

on May 07, 2012
at 03:13 PM

It can definitely be done paleo. I've tried the lean gains and intermittent fasting protocols over and over again with little long term success- the starvation signal eventually goes off in my brain and it's not good for me. Instead, I'll just tell you what works for me. Two words- carb cycling. If I am cutting weight (which only lasts for 14 days at a time, as I maintain a certain low body fat year round), this is what I do to get results that work for me.

Instead of oatmeal eat an equivalent amount of sweet potato. However, I would not eat this every morning. Instead, cycle your carbs going 3-4 low carb, lower calorie days (no starch, no fruit, only green vegetables) followed by 1 higher carb reefed in which you eat 20% more calories. Eat 5-6 small meals each day. On your low carb days stick to lean cuts of beef, chicken, eggs, fish, green vegetables, and nuts (personally, I like mac nuts, almonds, and walnuts). ON your reefed days stick to lean meats again, Greek yogurt or sheep milk yogurt, berries,a few nuts, and sweet potatoes/potatoes.

When cutting weight, my reefed days only go up to maintenance calories, and my low carb days are obviously below maintenance. I won't tell you how much below because it's an individual thing and it depends on how little you can bear. If I'm maintaining weight my reefed days are only 5-10% above maintenance calories. If I am gaining, my low carb days are maintenance or very slight caloric deficits and my reefed day is full 20% surplus. Make sense? I usually implement calorie cycles (macro) of my carb cycles (micro) in 14 day rotations- 1 cut cycle (14 days), 1 maintenance cycle (14 days), and one surplus cycle (14 days). In the surplus cycle I buy slightly fattier cuts of meat and go through more eggs.

ON reefed days, I take advantage and go do social activities like go out for sushi and definitely eat the rice, go to a Bistro and relish the potatoes, and/or walk down and get some gelato/sorbet, etc. If you've got a girl it's obviously nice to take her along too :)

I am always learning and willing to try new strategies out, but they never quite work out for me. I've become pretty in tune with my body, and this seems to consistently get me the results I want.

It's kind of confusing and this is the first time I've written it out for someone in this much depth. I hope it's comprehensible.

This is the only way I can keep my sanity, social life, and functioning all in tact while eating well and maintaining a certain level of fitness. I do not feel like i'm staving on this routine and I get to let loose a little every 4 days. what's important is finding something sustainable that works for you, which takes a lot of patience, self experimentation, and true objectivity (tape measurers instead of scales, the mirror obviously, and third person assessments as well).

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 07, 2012
at 03:39 PM

I don't eat butter everyday, but on my reefed days often a little dairy fat will slip in and I don't worry about it all, as long as I'm hitting my approximate caloric and macronutrient goals.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 07, 2012
at 03:39 PM

Fat is critical for healthy joints, hormonal function, protein digestion, and countless other things as well. your brother was probably experiencing acute rabbit starvation- poor guy. IMHO, any diet that excludes or demonizes an entire macronutrient group is does not build an optimally functioning body or a healthy relationship with food. The key is just determining the right amounts and kinds of fats, proteins, and carbs.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 07, 2012
at 05:50 PM

Yeah I'll eat starch post workout, but only once every 3-4 days on a reefed day.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 07, 2012
at 03:30 PM

For exercise I incorporate weights 4x wer week anda combination and HIIT and low intensity cardio. During my cutting cycles I usually only do HIIT 1 day a week the morning after a re feed day. During maintenance and surplus cycles I'll do HIIT as many as 4 days a week.

4164a77c7ccf4839ec7f1e665d27cc6d

(1085)

on May 07, 2012
at 05:38 PM

If a weight training session occurs during your cut and during a low carb cycle, are you eating any starch post workout?

9bc6db67ba5b252a43340e4fba42b16b

(145)

on May 07, 2012
at 03:33 PM

Love the detail dude, appreciate. Cycling Carbs does relate to times i have noticed a difference in appearance, especially when i think back to when i was SAD and enjoyed the many varieties of cereals haha. Felt awful a lot of the time just in general as well if i think back. Sweet potato in the morning! can't think of anything better My big take home from your reply was the fact that fat is still there through fish/eggs/nuts/beef, where my bro when he was his leanest wouldn't touch fat at all! whats your take on that?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 07, 2012
at 03:59 PM

As far as workouts go, I weight train 4x a week and do HIIT up to 4x per week during maintenance and surplus cycles. I know it's bad but when i'm cutting, I mostly just do low intensity walks or a light jog in the morning and HIIT only 1x a week the morning following re feeds.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 07, 2012
at 04:01 PM

As far as workouts go, I weight train 4x a week and do hit put to 4x a week during maintenance and surplus cycles. During cutting cycles, I weight train 3-4x a week and do low intensity walks or a light job 4x a week, and only 1x a week the morning after re feeds do HIIT.

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!