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
I'm looking to achieve the same if not better results by June 1st here is where I'm at now..
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
8PM- Cyto Greens Banana Protein powder almond milk recipe Chicken and Brocoli stir fry
Sunday I throw in one cheat meal
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.
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.
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
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!
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.
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.
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
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?
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