So question, might interest the younger more vanity driven guys and gals out there..
We know that a combo of Low cortisol/Heavy Lifting/Light cardio/Kcal Restriction can get you lean
I am a paleo eater of 25 years old. Follow the above with a met con twice a week + Football (soccer) twice a week too, high standard 5aside for 40-60mins, no stroll...
Question is, my brother followed a strict STRICT kcal intake at uni as part of a goal to get absolutely shredded (hate the word but he was like, scary low bodyfat) (it eventually led to full on depression/gaunt/skinny look....over it now) He ate Oatmeal in the morning, all weighed and measured. Chicken and Broccoli with maybe some peppers in like that awful spray that is a sub for oil. Maybe a piece of Fish for tea. Drank like 10 cups of tea a day. Post workout shake and creatine. THATS IT.
Can this super low Bodyfat be reached with Paleo? What would you sub for oatmeal IF this morning 'slow release' energy boost is needed...(which I suspect not) I don't want to go down that route of being so lean I have no butt, twig legs and look like I am ill, but would like to reach the halfway point i guess and not fall down the rabbit hole. I am around 10-12% give or take now, love my coconut oil, my eggs, my bacon, my avocado....treat myself to some 99% Dark Choc and Almond butter now and again. Take my High epa
Pretty sure a lot of people will chime in on this and look forward to hearing some knowledge bombs dropped. Cheers guys
I have no experience getting down into single digits on paleo so take what i say with a grain of salt: Imo i think the key would be to restrict your intake of calories and go serious on your workout routine, maybe up it. Also limit/skip treats like dark chocolate, nuts etc. My take on it is this - Wanting to get under 8-10% is probably 'down the rabbit hole' as you put it. Don't be this vanity driven. Seriously, it'll nip you in the butt.
A lot of people seem to have very good results with the leangains protocol. Check out the pics on the website. You might go up in the scales but should definately be more muscular with a lower percentage bodyfat.
If you are actually 10-12% as a woman I'll be surprised if you aren't super shredded already and would be even more surprised if you are still getting your period.
Wait. Are you a guy or gal?
It can definitely be done paleo. I've tried the lean gains and intermittent fasting protocols over and over again with little long term success- the starvation signal eventually goes off in my brain and it's not good for me. Instead, I'll just tell you what works for me. Two words- carb cycling. If I am cutting weight (which only lasts for 14 days at a time, as I maintain a certain low body fat year round), this is what I do to get results that work for me.
Instead of oatmeal eat an equivalent amount of sweet potato. However, I would not eat this every morning. Instead, cycle your carbs going 3-4 low carb, lower calorie days (no starch, no fruit, only green vegetables) followed by 1 higher carb reefed in which you eat 20% more calories. Eat 5-6 small meals each day. On your low carb days stick to lean cuts of beef, chicken, eggs, fish, green vegetables, and nuts (personally, I like mac nuts, almonds, and walnuts). ON your reefed days stick to lean meats again, Greek yogurt or sheep milk yogurt, berries,a few nuts, and sweet potatoes/potatoes.
When cutting weight, my reefed days only go up to maintenance calories, and my low carb days are obviously below maintenance. I won't tell you how much below because it's an individual thing and it depends on how little you can bear. If I'm maintaining weight my reefed days are only 5-10% above maintenance calories. If I am gaining, my low carb days are maintenance or very slight caloric deficits and my reefed day is full 20% surplus. Make sense? I usually implement calorie cycles (macro) of my carb cycles (micro) in 14 day rotations- 1 cut cycle (14 days), 1 maintenance cycle (14 days), and one surplus cycle (14 days). In the surplus cycle I buy slightly fattier cuts of meat and go through more eggs.
ON reefed days, I take advantage and go do social activities like go out for sushi and definitely eat the rice, go to a Bistro and relish the potatoes, and/or walk down and get some gelato/sorbet, etc. If you've got a girl it's obviously nice to take her along too :)
I am always learning and willing to try new strategies out, but they never quite work out for me. I've become pretty in tune with my body, and this seems to consistently get me the results I want.
It's kind of confusing and this is the first time I've written it out for someone in this much depth. I hope it's comprehensible.
This is the only way I can keep my sanity, social life, and functioning all in tact while eating well and maintaining a certain level of fitness. I do not feel like i'm staving on this routine and I get to let loose a little every 4 days. what's important is finding something sustainable that works for you, which takes a lot of patience, self experimentation, and true objectivity (tape measurers instead of scales, the mirror obviously, and third person assessments as well).