How I went from Fat to Fit in 10 Weeks
September 26, 2010
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OK I have to agree that the title is a bit over the top. I wasn’t really ‘fat’ to start off with (just flabby with a broken elbow and wrist) and I’m not really ‘fit’ now… or at least not as fit as I’d like to be. That said I’ll try to list out what I ate and how I trained during the course of the past 2.5 months.
By the way, if you’re just tuning in, be sure to check out some background.
How and what did I eat?
- I ate a 90% paleo/primal diet per guidelines from Mark Sisson/Robb Wolf and did Intermittent Fasting per the Leangains (Martin Berkhan) protocol. This had a huge part to play in the success of my leaning out. Richard Nikoley was another source of awesome information!
- Total calories per day – Did not count. Best guess ~ 1500-2000 cals.
- Number of meals – 2 (1-2pm and 8-9pm).
- Protein ~ 150-180 grams per day.
- Carbs – All from vegetables. At least 2 lbs of vegetables everyday.
- Fats – Mostly saturated (coconut oil, coconut butter, coconut milk, butter/ghee etc.). Nuts were minimal.
- I ate some form of protein ice cream/pudding/cake everyday (I’ve got about 10 delicious protein rich dessert recipes if anyone is interested).
- Supplements: Fish oil, Multi-vitamin, Vitamin D3, Magnesium, Whey Protein
- Beverages: 1 Cappuccino/coffee everyday. 4-5 liters of water everyday.
- Cheat Meals: About every 10-14 days depending on when I started craving sugar.
What was my training like?
- 5-6 days of training per week. Mostly 3-on-1-off schedule.
- Strength training: 3-4 days/week (squats, deadlifts, presses, pull-ups, rows).
- Conditioning: 3-4 days/week (tabata protocols, sprints, rowing, crossfit metcons).
- Yoga: 2 days/week.
- The longest distance I ran: 1 mile
- The longest ‘cardio’ workout I did: 15 mins
- Weekly routine: See sample below.
- Squats – 2-4 sets of 5 (AM)
- Lower body assistance work (box jumps, front squats, step ups etc.) (AM)
- 10-15 min Conditioning Workout (PM)
- Presses – 2-4 sets of 5 (AM)
- Core work – planks, knees-to-elbows etc. (AM)
- 10-15 min Conditioning Workout (PM)
- Deadlifts – 2-3 sets of 5 (AM)
- Dumbbell Rows – 3-5 sets of 6-10 (AM)
- 5-10 min Conditioning Workout (PM)
- Bench Press – 3 sets of 5 (AM)
- Weighted Pullups – 5 sets of 3 (AM)
- Upper body assistance work (dips, towel pullups, rope climbs, ring pushups, dumbbell presses etc.) (AM)
- 2 sessions of 10-15min Conditioning workouts (AM)
- Elbow fracture ~ 95% recovery
- Wrist tendonitis ~ 90% recovery
- Lower Body Strength – Maintained (I did lose some strength by week 7 but successfully regained it in the last 3 weeks).
- Upper Body Strength – Maintained (I did lose some strength by week 7 but successfully regained it in the last 3 weeks).
- Endurance – Considerable improvement
- Range of Motion – Considerable improvement (Yoga works!)
- Weight loss – Total 13 lbs in 10 weeks
- Body Fat % – Visible improvement (See comparison pictures below)
Day 0 Day 70
- End leaning cycle: I’m comfortable with this level of leanness. Chasing lower than current body fat levels requires that I make some diet and health related sacrifices which I am not willing to make right now. Continuing to lean out will also result in affecting my athletic performance negatively which is not desirable.
- Focus on performance: Specifically strength, strength endurance and speed.
- Maintain food quality. Increase food quantity. Add-in starchy vegetables post workout for faster recovery.
- Increase training volume (probably a 5 x 5 protocol) and hit each major body part at least twice a week (HFT)
Goals for Oct ’10:
- Set PR for 400 m and 1600 m sprints.
- Set PR for 250 m and 500 m row.
- Set PR for Weighted Pull-up, Max Bodyweight Pullups and Deadlift.
- Grip/forearm training everyday.
- Sept PR for Max plank hold time.
Next Update: Last week of October ’10