How I went from Fat to Fit in 10 Weeks

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.
  • FatsMostly 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)


  • Yoga/Walking


  • 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)


  • Yoga/Walking


  • 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

Next Steps:

  • 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

Peace out.

25 responses to “How I went from Fat to Fit in 10 Weeks

  1. Arun September 27, 2010 at 5:02 am

    Thanks buddy. I’ve read about giving sufficient rest for your muscles to recoup after a weight training workout. Your routine explanation helps.

  2. Christopher September 27, 2010 at 3:23 pm

    Recipes for ‘Protein’ dessert, heck yes!!!!!
    Please post or email.


    *I too am giving Paleo a whirl and had wicked tendonitis from Boxing 3 times a week. Took a week off from boxing and am 2 months in on Paleo and MUCH improved elbow….
    Attended Robb Wolf Lecture and decided to give Paleo a try after hearing about inflammation issues.
    Awesome Job Sir.

  3. Angela N September 27, 2010 at 4:30 pm

    I had Carpal Tunnel Syndrome in both wrists and tendonitis in my right forearm from computer (over-)use for over ten years. Then, I went Primal/Paleo and started CrossFit at the beginning of 2010. Four months later, I have virtually no pain in my wrists. Still around the same level of computer usage. I think the combination of removing inflammatory agents in the diet as well as strengthening soft tissue was the key, as I have tried strength training alone (although not CrossFit) before and it didn’t really help.

  4. nem September 27, 2010 at 4:35 pm

    Id love those recipes if you could email them to me.
    thanks man!
    great progress

  5. Zack September 27, 2010 at 4:57 pm

    I’d love to get my hands on those protein dessert recipes as well. Would you mind emailing them to me?

  6. Matt September 27, 2010 at 4:57 pm

    Nice work!

    The methods you’ve based your experience on definitely work. I do something similar!

    Please post or email me those protein recipe desserts!

    I like to put a scoop of chocolate whey protein with chocolate ice cream mixed with peanut butter or reeses cups.

  7. RG September 27, 2010 at 9:12 pm

    Guys… will post the protein dessert recipes soon. I’ve got a couple of articles I’m working on. So immediately after that.

  8. Sheila September 28, 2010 at 2:03 pm

    Cool – thanks for sharing this. Just stumbled on your site and read your “story.” Wow!

  9. malpaz September 28, 2010 at 6:21 pm

    awesome results!!!!!!!!!

  10. kanatachiropractic September 30, 2010 at 7:13 am

    Thanks for laying it all out. It’s always great to see all of the details.

    Could you please post or e-mail me the recipes.

    Thanks and congrats on the transformation!

  11. Julia Bancroft September 30, 2010 at 11:03 am

    Would you mind posting what some of your “conditioning” workouts were? I’m looking for ideas to broaden my current plan.

    • RG October 1, 2010 at 9:29 pm

      I’ve posted a bunch of conditioning workouts. Try the search option. I’ll continue to post more too.

  12. RG October 26, 2010 at 10:45 pm

    One protein recipe is up.

    I will post the other in the next few days.

  13. Pingback: The Prof. Mark Haub Nonsense « Harder. Better. Faster. Stronger.

  14. Pingback: Training Update & Results – Sept to Nov ’10 « Harder. Better. Faster. Stronger.

  15. Julian December 21, 2010 at 12:24 pm

    Congrats for your results and giving your best!

    I’m curious about what type of Yoga did you do,
    because I’m interested in doing some and I don’t
    know much about Yoga at all.

    The reason I want to do Yoga resembles a little bit
    with yours, that is: I want to be more flexible, have
    a better mobilty and improve my ROM in squats and
    other various lifts, stretches and poses.

    Please post your answer here or your e-mail if you want
    to communicate that way.


    – Julian.

  16. Smita April 1, 2011 at 10:24 pm

    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).– Could you please share these recipes? Thanks!

    • RG April 2, 2011 at 2:54 am

      I posted a few. Search for them under recipes. Also, check out my FB group for more.

      I’ll post a few more in the coming weeks.

  17. Alex November 10, 2011 at 3:58 pm

    hi, nice work, i look pretty much the same as you do, i also have that flabby skin on my belly, not really fat but stretchy skin, did you manage to lose some of it or tone it?

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