-1

votes

First time doing prep for a photo shoot using Paleo and IF any suggestions???

Answered on September 12, 2014
Created April 26, 2012 at 2:20 AM

With my background in fitness and bodybuilding I've managed to get into the best shape of my life multiple times. With that being said, I've also managed to get into terrible shape by moving from such a nutrient and caloric restriction to a "no holds barred" attitude to food after I finished each show.

I'd gain close to 20lbs eating whatever I wanted for a few months. Since being introduced to Paleo and Intermittent fasting I've found a good balance to keep at an optimal weight with less fluctuations in weight than I what used to do.

I've been comfortable with an IF lifestyle and Paleo diet and found it to be the best to cater to my corporate lifestyle all the while maintaining my energy, strength and physique. Now, I want to take it to the next level and prove that you can achieve a fitness model physique with a paleo and IF lifestyle.

Here are some shots from my original shoot 2 years ago on a 5 meal a day non paleo diet. Happy with how I looked but it wasn't sustainable due to my lifestyle and career. My height is 5'4" and in the picture I'm about 145lbs

alt text

I'm looking to achieve the same if not better results by June 1st here is where I'm at now.. alt text

This is my diet this week.

Monday full day fast

Tue-Thurs Saturday, and Sunday

9AM- Cyto Greens Premium grens drink Green Tea Water

12noon- Cyto Greens Banana, Protein powder, Almond milk recipe is here

http://christiangolez.wordpress.com/2012/04/18/protien-packed-paleo-pudding/

8PM- Cyto Greens Banana Protein powder almond milk recipe Chicken and Brocoli stir fry

http://christiangolez.wordpress.com/2012/04/03/5-minutes-to-prep-15-minutes-to-cook-spicy-caveman-chicken-broccoli-stir-fry/

Sunday I throw in one cheat meal

Friday

9AM Cyto Greens Green tea

Noon- Cyto Greens Green Tea

8PM Chicken broccoli

My height is 5'4 and I weigh 154lbs now.

If you were to modify something for next week what would it be? Sorry for the lengthy post but I wanted to thank you for taking the time to read.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 15, 2012
at 02:19 PM

I'm not a fitness model so don' know how qualified I am, but I'll give you my thoughts anyways. First, Good progress and keep at it. However, your diet is really low in fat. Have you tried maybe making your first meal an vegetable omelet (1 whole egg + egg whites)? THe reasons I say this is you're already getting a carb load pre workout, so I don't see why a yam is necessary at meal 1 and 2. I would also divide my carbs between pre and post workout. Have you considered replacing all of your carbs with just straight dextrose post workout with a protein shake?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 15, 2012
at 02:09 PM

Nice progress, Dude. What is the benefit of BCAA powder over whey protein powder? I've never taken BCAA supplements, so I'm interested as to how they compare. I like whey pre workout. Also your diet is really low in fat. Have you tried making your first meal an omelet (1 whole egg + 0.5C egg whites and vegetables)? Your diet is really low in fat. Have considered adding an egg yolk in there somewhere, like for your first meal you could have a veggie omelet with 1/2C egg whites and 1 whole egg, spinach, mushrooms, etc. Also, when I'm cutting I like to remove the starches

67715ec0a1d90085a5912e15adcc55da

on April 29, 2012
at 05:21 AM

Carbs- Fruits mostly in the first 6 hours of feeding (berries, and green apples are ideal... the only fruit I avoid is banana. Last six hours- high fiber greens mostly (spinach, broccoli, cauliflower,green beans. for variety I do consume roasted carrots and sweet potato at strategic times where my body can use the boost. Fat- I abuse avocados. Almonds rock, but be careful because they pack a punch and could result in fat retention.Olive oil, coconut oil. If you can get a portion of eat at each meal, you will see "zone"-like benefits which are epic. Last bit You look mesomorph eat 5-7 sml meal

Cf626d3fba66c18297b3f1116a920e58

(3417)

on April 26, 2012
at 01:10 PM

Welp, I guess I'm not really 'Paleo' in the sense that I adhere to a diet with a name. I started Paleo, went EvFit, then did Primal Blueprint, and eh... what's the point in doing someone else's diet? Your body is, uh, yours. So I just started eating whatever reasonable whole foods that would have been available in the Paleolithic I could think of and crossed ones off the list that didn't sit well with me. Best decision ever. I do ~200g carbs on workout days, and I can't imagine doing otherwise; 'Paleo' be damned.

E103e4167c321e63e6dbc3c452f9e958

on April 26, 2012
at 10:33 AM

Great, Thank you! With 60% Carbs what do you like to use as Paleo? For Fats what would you use as a Paleo diet?

E103e4167c321e63e6dbc3c452f9e958

on April 26, 2012
at 04:00 AM

Awesome Becker, Thanks for the feedback. I'm using a 16/8 method, my breakfast isn't really a breakfast as it's a greens supplement. Although I'm going to take out my greens supplement out in the morning and replace it for strictly green tea. I do agree with you and Love to cheat, although I know how my body reacts to cheat foods and it takes a while to rebound even with a fast. I don't want to be messing around too much with cheat foods before I do my shoot. I noticed you have potatoes as part of your diet. Are you following paleo or just an IF diet? Thanks again!

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 26, 2012
at 03:37 AM

(BTW I just peeped, and good work on site. It is very nicely put together)

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 26, 2012
at 03:27 AM

Honestly? I haven't really branched out to rutabagas just b/c I don't know what to do with them. I cycle my carbs and do higher carb days 3 times a week. If I'm cooking for myself, I just have a sweet potato with eggs or some other form of protein. On the weekends I typically go out and I'll allow myself some treats (like sushi or gelato/sorbet, etc.).

E103e4167c321e63e6dbc3c452f9e958

on April 26, 2012
at 03:04 AM

HAHA couldn't' agree with you more brotha! This seems like it's gonna be a long 6 weeks. I'm actually adding a few sweet potatoes, squash, and experimenting with rutabagas this week in my stir fry and as I get closer to the shoot I'll start cutting it down. I just realized it's still a while away and I shouldn't be keeping my carbs this low. What's your take on rutabagas?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 26, 2012
at 02:58 AM

Haha. Okay. you really can't go wrong trying to get lean fast eating mostly chicken, fish, eggs, and tons of green vegetables. Once you're done prepping, add in some more fats, fruits, and starches like sweet potatoes and eat these foods 90 percent of the time. the other 10 percent, live a little. Now you've got sustainability!

E103e4167c321e63e6dbc3c452f9e958

on April 26, 2012
at 02:54 AM

No you're reply wasn't taken harsh at all, it was an honest answer which I can completely accept and I couldn't agree with you more :)

E103e4167c321e63e6dbc3c452f9e958

on April 26, 2012
at 02:52 AM

Thank you so much for the reply! I do agree the diet above isn't very sustainable. Yes, you're completely correct in the sense where paleo isn't about vanity. I'll go back to the drawing board and substitute the powders out for a more natural source of protein. I appreciate you're feedback very much and I'll keep you posted on my progression!

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 26, 2012
at 02:50 AM

I just realized how harsh this sounds after re-reading it. It wasn't really meant to be. It seemed more constructive in my head, but now it doesn't so much. Anyways, you're a model so I'm sure you're used to hearing a lot worse! lol.

Frontpage book

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

7 Answers

best answer

10
1edb06ded9ccf098a4517ca4a7a34ebc

on April 26, 2012
at 02:47 AM

Good for you on finding a sustainable approach that works well for you. (Although, to me the diet you posted does not look very sustainable.)

Some Critiques first: "I want to take it to the next level and prove that you can achieve a fitness model physique with a paleo and IF lifestyle." Given the assumption that underlies what you've written, I do not think anyone here doubts you can get in good shape eating paleo. Also, fitness models generally don't fluctuate more than 10lbs because they have to be on call for a shoot at a moment's notice.

Procrastination is a b**, so to get lean by June you're really gonna have to get both nutrition, workouts, and sleep really dialed in fast. I would not be eating protein powder. The quality of look from someone eating powders vs someone eating whole foods is entirely different. If you want to prove you can get cut eating paleo, then you should at least be eating paleo. As far as I'm concerned when the bulk of your meals are processed protein powders and greens supplements, you are not truly eating a paleo diet. meat and fish and eggs are protein, and whole food vegetables are greens. I would replace your powders and puddings with equivalent calories from whole food sources that do not include dairy, grains, beans, legumes, or vegetable/seed oils. Then you can achieve your goal of proving you can get cut on a paleo diet.

Additionally, paleo isn't really all about vanity- some it is definitely looking good in the mirror, but a lot of it is caring about where your food is coming from, how it is raised and eating mindfully. I hope you are doing these things too.

Good luck with your prep. I hope you do not have rebound gains this time around and have found that sweet spot of healthy balance.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 26, 2012
at 02:58 AM

Haha. Okay. you really can't go wrong trying to get lean fast eating mostly chicken, fish, eggs, and tons of green vegetables. Once you're done prepping, add in some more fats, fruits, and starches like sweet potatoes and eat these foods 90 percent of the time. the other 10 percent, live a little. Now you've got sustainability!

E103e4167c321e63e6dbc3c452f9e958

on April 26, 2012
at 02:52 AM

Thank you so much for the reply! I do agree the diet above isn't very sustainable. Yes, you're completely correct in the sense where paleo isn't about vanity. I'll go back to the drawing board and substitute the powders out for a more natural source of protein. I appreciate you're feedback very much and I'll keep you posted on my progression!

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 26, 2012
at 03:37 AM

(BTW I just peeped, and good work on site. It is very nicely put together)

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 26, 2012
at 02:50 AM

I just realized how harsh this sounds after re-reading it. It wasn't really meant to be. It seemed more constructive in my head, but now it doesn't so much. Anyways, you're a model so I'm sure you're used to hearing a lot worse! lol.

E103e4167c321e63e6dbc3c452f9e958

on April 26, 2012
at 03:04 AM

HAHA couldn't' agree with you more brotha! This seems like it's gonna be a long 6 weeks. I'm actually adding a few sweet potatoes, squash, and experimenting with rutabagas this week in my stir fry and as I get closer to the shoot I'll start cutting it down. I just realized it's still a while away and I shouldn't be keeping my carbs this low. What's your take on rutabagas?

E103e4167c321e63e6dbc3c452f9e958

on April 26, 2012
at 02:54 AM

No you're reply wasn't taken harsh at all, it was an honest answer which I can completely accept and I couldn't agree with you more :)

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on April 26, 2012
at 03:27 AM

Honestly? I haven't really branched out to rutabagas just b/c I don't know what to do with them. I cycle my carbs and do higher carb days 3 times a week. If I'm cooking for myself, I just have a sweet potato with eggs or some other form of protein. On the weekends I typically go out and I'll allow myself some treats (like sushi or gelato/sorbet, etc.).

2
E103e4167c321e63e6dbc3c452f9e958

on June 05, 2012
at 10:33 AM

Hi guys,

Here's a quick update of my progress pics from my original post. Be sure to check out some of my tricks on www.christiangolez.com first-time-doing-prep-for-a-photo-shoot-using-paleo-and-if-any-suggestions???

I supplemented with my vitamins, 1 protein shake, and BCAA's daily as my non paleo meal but I stuck to a strict paleo diet 6 days a week 3 large meals a day. Primarily chicken breasts, with broccoli or asparagus, tuna with yams, and steak. I'm getting ready for my shoot next week but am taking a trip down to Cancun this weekend as part of a trip that I won. I'm a little nervous that I may lose track of my diet while I am down there, but I don't get to go on a free vacation all the time so why not!

1
67715ec0a1d90085a5912e15adcc55da

on April 26, 2012
at 04:09 AM

Figure out how many calories you burn based on size and lifestyle. 1.5 Grams of protein per pound of lean mass. Calculate that consumption into calories. Take the remainder calories and divide them into a 60% and 40% split. On heavy lift days consume 60% carbs. On a rest or active rest day, consume 60% fat. On and 'IF' lifestyle, do 12 hours fasting, 12 hours feeding. No protein shakes, all real food. (I personally do my first meal at noon and last meal at midnight) For any stomach backup, have a digestive tea. the key to the fitness: lift day, lift heavy. "cardio" day, do a 10-20 minute HIIT which releases fat that otherwise can't be released, follow it up with 30-60 mins of low intensity cardio. coffee, natural thermogenesis. cook with cayenne and cinnamon.

Supplement: Citrus Bioflavon Stinging Nettle Yohimbe Bark

end result: ripped out of your mind.

Personal results: 165lb at 6ft, maintain 5% body fat year round, mesomorph,fashion and fitness model for 5 years.

I hope this helps your journey.

E103e4167c321e63e6dbc3c452f9e958

on April 26, 2012
at 10:33 AM

Great, Thank you! With 60% Carbs what do you like to use as Paleo? For Fats what would you use as a Paleo diet?

67715ec0a1d90085a5912e15adcc55da

on April 29, 2012
at 05:21 AM

Carbs- Fruits mostly in the first 6 hours of feeding (berries, and green apples are ideal... the only fruit I avoid is banana. Last six hours- high fiber greens mostly (spinach, broccoli, cauliflower,green beans. for variety I do consume roasted carrots and sweet potato at strategic times where my body can use the boost. Fat- I abuse avocados. Almonds rock, but be careful because they pack a punch and could result in fat retention.Olive oil, coconut oil. If you can get a portion of eat at each meal, you will see "zone"-like benefits which are epic. Last bit You look mesomorph eat 5-7 sml meal

1
Cf626d3fba66c18297b3f1116a920e58

(3417)

on April 26, 2012
at 03:43 AM

It can be done, man. It's not even hard.

Here is what I do in a given week. My only supplements are 10g BCAA powder 10 min preworkout, a 5000 IU Vit D tab, and a Vit C tab taken morning and night (fights off my exercise-induced insomnia). I have creatine, but I'm too scared to take it in light of the fact it can raise DHT levels by 50+% in men my age. No thanks.

In the last 3 months, I've gone from 143 lbs. to 159 lbs (and from 5'10" to 5'10"!!!!1) doing Leangains-style fasted training. Check out that rabbit hole if you're unfamiliar. It's the crux of my own training philosophy and one of many reasons I do not eat breakfast. Perhaps you should consider skipping breakfast :D

I'm eating a hypercaloric diet of 1 lb. grass-fed ground beed + 1 lb. sweet potato post workout. For dinner, I'll bake/fry a white potato or two, cook up a 5 egg omelette, and eat a piece or two of fruit. That's right around 3000-3200 calories, so I call it a day there. Lots of each macro, really probably an even split.

On my 4 rest days, I eat a meal of 1 lb. ground beef as above, but I eat it with half a can of coconut milk on the side as well. I'll usually tackle an orange or something in this meal, too. My dinner is, again, 4-6 eggs in some form + fried bacon + >0.5 lbs. kale and spinach fried in the bacon drippings. Lots of fat and protein for satiety and gluconeogenesis. Low carb for minimal insulin impact on de novo lipogenesis. Laymen's terms: low carb gets you and keeps you skinny, high protein (and high fat, to some degree) keeps you full and naturally fills the dietary carb deficit so that you don't crave carbs quite so much.

I always throw in a liver and onions + bacon dinner every week, sometimes twice if I'm feeling unusually masochistic (as compared to my baseline level of masochism???). If my typical fair doesn't have everything I need in it, eating liver will probably catch any nutrient I'm missing.

Sounds like I'm lacking in variety and creativity in my meals (read: boring), and yeah, I am, but it's necessary for my schedule, and it takes very little time to prepare these meals. Takes for-fugging-ever to consume a pound of beef and potatoes, though. Chewing: can't stop, won't stop.

Also, I cheat. I fucking love deep-dish pizza and this Trader Joe's kettle corn my fiancee brings home. So there's that. But yeah, I wouldn't recommend adding that to your plan :P

Maybe consider taking long walks, and do it daily. 30-60 minutes should do it. This will help mobilize some of your fat. Eat one of your meals immediately after the walk, not before.

E103e4167c321e63e6dbc3c452f9e958

on April 26, 2012
at 04:00 AM

Awesome Becker, Thanks for the feedback. I'm using a 16/8 method, my breakfast isn't really a breakfast as it's a greens supplement. Although I'm going to take out my greens supplement out in the morning and replace it for strictly green tea. I do agree with you and Love to cheat, although I know how my body reacts to cheat foods and it takes a while to rebound even with a fast. I don't want to be messing around too much with cheat foods before I do my shoot. I noticed you have potatoes as part of your diet. Are you following paleo or just an IF diet? Thanks again!

Cf626d3fba66c18297b3f1116a920e58

(3417)

on April 26, 2012
at 01:10 PM

Welp, I guess I'm not really 'Paleo' in the sense that I adhere to a diet with a name. I started Paleo, went EvFit, then did Primal Blueprint, and eh... what's the point in doing someone else's diet? Your body is, uh, yours. So I just started eating whatever reasonable whole foods that would have been available in the Paleolithic I could think of and crossed ones off the list that didn't sit well with me. Best decision ever. I do ~200g carbs on workout days, and I can't imagine doing otherwise; 'Paleo' be damned.

0
E103e4167c321e63e6dbc3c452f9e958

on June 27, 2012
at 06:07 PM

Hey guys just thought I'd update you on my progress. check out my full meal plan on www.christiangolez.com and hack my paleo diet for me please!

first-time-doing-prep-for-a-photo-shoot-using-paleo-and-if-any-suggestions???

0
E103e4167c321e63e6dbc3c452f9e958

on May 15, 2012
at 01:58 PM

Hey guys,

Thought I'd update you on my progress this week, My weight is down to 148-150 depending on how heavy my meals are before I weigh myself.

Working the 8-5 job, I wake up and ride my bike to work which is about 20 minutes on an empty stomach.

When I get into the office I???d start off with some green tea and BCAA drink in at about 7:50AM and consume with my Omega 3???s and multivitamins, alpha brain and shroom tech sport.

Then around noon I???d have chicken and broccoli along with a small piece of yam as my first meal when I break my fast.

My second meal would be my pre workout meal, I???d mix 1/2 cup of egg whites, a banana, 2 scoops of visalus protein powder and a small piece of mashed sweet potato and I???d sprinkle cinnamon on it as a thermogenic. Pop it in the microwave for 2 minutes and it comes out like an oatmeal. I???d also put some broccoli as a side (bottom right of picture above).

After my workout, I???d be pretty hungry so I???d have my last meal, which is steak and broccoli, or I???d mix some steak with chicken and broccoli to end my night. To make sure I get my adequate amount of protein at the end of the day. I???ve been on this diet for about a month and so far it seems to be working, what do you think?

first-time-doing-prep-for-a-photo-shoot-using-paleo-and-if-any-suggestions???

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 15, 2012
at 02:09 PM

Nice progress, Dude. What is the benefit of BCAA powder over whey protein powder? I've never taken BCAA supplements, so I'm interested as to how they compare. I like whey pre workout. Also your diet is really low in fat. Have you tried making your first meal an omelet (1 whole egg + 0.5C egg whites and vegetables)? Your diet is really low in fat. Have considered adding an egg yolk in there somewhere, like for your first meal you could have a veggie omelet with 1/2C egg whites and 1 whole egg, spinach, mushrooms, etc. Also, when I'm cutting I like to remove the starches

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on May 15, 2012
at 02:19 PM

I'm not a fitness model so don' know how qualified I am, but I'll give you my thoughts anyways. First, Good progress and keep at it. However, your diet is really low in fat. Have you tried maybe making your first meal an vegetable omelet (1 whole egg + egg whites)? THe reasons I say this is you're already getting a carb load pre workout, so I don't see why a yam is necessary at meal 1 and 2. I would also divide my carbs between pre and post workout. Have you considered replacing all of your carbs with just straight dextrose post workout with a protein shake?

0
E103e4167c321e63e6dbc3c452f9e958

on May 07, 2012
at 12:48 PM

Hey guys wanted to post an update on my progress for my fitness photo shoot in June. I wanted to thank you guys for all your help and feedback. I've brought my weight down to 150lbs. Here's a quick run down of what I changed from the last post:

  • I took out the protein powders as mentioned and made my diet more "paleo" in the sense where I've been using more natural protein sources such as chicken, and eggs.

  • I've been carb loading on days with squash and use cinnamon as a thermogenic and seasoning on top of the squash. I've also been using brocolli and sprinkle some cayenne pepper on my brocolli also to help with the accelerated fat loss process.

  • I substituted coconut oil to cook my foods as opposed to olive oil.

  • Immediately took 2 bananas after a workout to replace the glycogen.

I'll keep you guys updated on my progress, feel free to check it out on my site www.christiangolez.com

first-time-doing-prep-for-a-photo-shoot-using-paleo-and-if-any-suggestions???

Answer Question


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