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I went ahead and made an appointment to get a hydrostatic body fat test this morning. I've been taking caliper measurements that put me at an estimated 7% body fat, which I assumed was too low (I was more interested in my estimates going down, not the absolute number). Well, it turns out they were spot on: the hydrostatic test clocked me in at 6.9%! So, my cut is now complete.
Before and after pictures
. Before was at beginning of October last year, at which time I was at about 16%. After was earlier today (June 5). My face now has subtle dimples on my cheeks.
Here's how I did it.
Breakfast: Protein Berry Smoothie (Isopure protein powder, acai berry puree, frozen blueberries, kale, greens powder, coconut milk, coconut oil)
Lunch: Grilled chicken breast and one whole avocado
Dinner: 8 oz grilled salmon and side salad with homemade vinaigrette (3 tbsp extra-virgin olive oil, 2 tbsp vinegar)
A little bit of dark chocolate (85+% cocoa) for dessert
Supplements (beside protein powder): multi-vitmain and probiotic once daily, fish oil twice daily.
About 1800-2000 calories per day, 30-50 g of carbs per day. Basically a slight variation of the
GLL fat loss diet
Not only did this get me lean, it mostly cured my anxiety/depression. Latest research shows inflammation is at the root of those disorders (as is the case with almost every modern chronic disease), and this diet eliminated vegetable oils and grains, the biggest dietary causes of inflammation.
, first thing in the morning on an empty stomach (nothing but an iced Americano, which is watered down espresso). For a while I was doing sprint intervals 2x a week (also morning fasting), but I stopped those for the last several weeks because I was losing lean mass.
Now it's time to start bulking up. I've been watching dc7's videos on lean gaining and I'm gonna follow his advice on maintaining a small (200-300) calorie surplus. Since the low-carb thing helps in ways beyond getting lean, I'm going to stay "primal" and eat "safe starches" (like sweet potatoes) only around my workouts. For training, I want to continue the compound lifts, but move into hypertrophy ranges, so I'll do the StrongLifts exercises but instead of 5x5 I'll do 6x10. I'll eat a little before going to the gym now too.
Thanks brotha! Yeah, the main thing I was going for with that diet was simplicity. I'm actually pretty into cooking but I opted not to go fancy to make sure I complied and didn't make the, "I don't feel like cooking" excuse to go get fast food. It's especially easy if you have a grill. You can get a thermometer like
and just throw the meat on and it will tell you when it's done (you can also find ones for indoor ovens). I would slap the salmon on the grill and whip up and eat the salad while it cooks, then eat the salmon. The whole process took me 20-25 min.
I would try an experiment with oatmeal. Cut it out for 2-4 weeks, then reintroduce it and see how you feel. People are different with regard to their sensitivity to grains. I seem to handle them alright, but I notice I'm in a better mood generally if I avoid grains. I'll still eat pizza or what-not on a special occasion, just not regularly.
I actually have an outdoor gas grill, but that thermometer would probably work on a George Foreman too.
I buy expensive food from Whole Foods. The diet I described above would probably run around $600/month (~$20/day). I could probably do it cheaper but I wanted to go for quality ingredients (mostly to ensure I conquered the mood issues). GLL recommends canned salmon if you don't want to spend the money on fresh.
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I didn't think the "Get Hung" guide would have girls eyeing my bulge. It did.
I didn't think that your exercise and diet advice would have girls checking me out. It did.
I DEFINITELY didn't think that your hair-loss prevention would fix my hairline. Not in a billion years. It mother fucking did. You saved me a crazy amount of time, a ton of money, unnecessary pain, and destroyed my #1 source of anxiety. DESTROYED IT.
Kratom is next!
To anyone reading this, follow through, read this material, APPLY this material, and enjoy life.