This is a bit delayed but I am way past the end of my 12-week journey and it has been interesting! I spent the 12 weeks following a strict training regime and eating guidelines inspired by the Paleo diet (caveman eating). I wanted to prove that you could lose weight and improve your body composition with primarily eating habits. In addition to the eating changes, I added light cardiovascular training and intense weight training.
There is too much focus in the media on diets inspired by starving yourself, performing chronic cardiovascular training like an Ironman competitor to try to lose weight and fad methods of training or the latest group exercise class.
Guess what, these methods may have their pros, but wouldn’t you rather eat more, train so that you don’t injure yourself and use old school training that works? I would, and I did.
I applied the following changes to my diet:
- Little or no grains (corn, wheat, oats, rice, pasta, bread)
- As little processed foods as possible
- Consumed high amounts of meat, fish and eggs
- Opted to eat 5-7 small meals per day rather than constant snacking
- Carbohydrates were sourced from fruit and vegetables, but towards the last 2 weeks primarily vegetables
- Drank 3 or more litres of water per day
- Drank only coffee, grean tea, water (and 2 bottles of zero alcohol beer)
- Supplementation in the form of low-carb protein shakes, branch chain amino acids, creatine, glutamine
- Minimal dairy products (occasional feta or halloumi in salads)
I saw the following changes:
- Body fat reduction
- Increase in muscle mass
- Overall weight loss
- Increased energy levels
Cheat food I indulged in were, bacon, feta cheese, ham, prosciutto ham, cheddar cheese, pita bread, dark chocolate, flax seed snack bars.
Starting statistics:
Weight: 167.8 lbs
Muscle weight: 133.6 lbs
Body fat percent: 16.4%
Statistics at the end of 12 weeks:
Weight: 164 lbs
Muscle weight: 139.6 lbs
Body fat percent: 10.4%
And here’s how 10.4% looks:
So I’m pretty happy with the results and I have employed a lot of weight training with my weight loss clients. I would definitely recommend a Paleo diet coupled with Bodybuilding training. Bodybuilding exercises aren’t just for growing to epic proportions, you can get ripped to shreds too. And regardless of your goals… You can eat more food!
For full details on a typical eating plan and training, check out my previous posts. Until next time, train hard!
