How to cut
20 Percent Body Fat
22% to 17% Body Fat in 8 Weeks
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hello everyone and welcome to another
video on the fad weight loss channel my
name is Erin and today I'm talking all
about the protein and greens challenge
that I've been doing over the past eight
weeks that I've been able to
significantly reduce my body fat
percentage so let's get started so let's
start with the absolute stats of what
I've been doing and some of the results
that I got over the past eight weeks
because I think that's really
interesting and this isn't so much to
talk about what I've done this is more
about how to actually implement it for
you so if you wanted to do the exact
same thing hopefully this video can can
show you how to do that so I started off
at 22% body fat so I had come back from
holidays and a whole bunch of other
things you know probably not following
the best diet doing that so 22 percent
body fat and that was monitored by a
DEXA scan and now this week I had
another DEXA scan I got 17 percent body
fat
now DEXA scans are very very accurate
and how they measure other things like
bod pods or you know the ones on your
scales tend to be a bit of an
algorithmic guess but getting a DEXA
scan for me was important because I had
a starting point and I had a definite
end point and so over that eight weeks I
was doing a few different things and I
can talk about that in a little bit the
macro nutrient profiles and the ratios
and what I was eating I've been going to
the gym for a little while now but I've
never really been able to deadlift any
more than a hundred kilos that sort of
been my limit for a long time over the
past eight weeks I got up to a hundred
and fifty kilos so that's a 50% increase
probably due to the fact that I have
never eaten enough protein in my life so
I'm able to safely and comfortably squat
100 kilos now as opposed to shakily
being able to do 80 or 90 so there was a
increase in a lot of different lifts at
the gym
specifically in strength and I think
that's really important to note because
whilst you're in a calorie deficit
generally your your strength doesn't go
up and so for something like this for my
strength to go up so dramatically whilst
being in a calorie deficit it was
really interesting to know so the
protocol for me and if you haven't
watched the protein in greens video
where you can calculate all of your
macros and what it should look like for
you the link is up here in the video but
basically what you want to be doing is
you want to find out how much lean mass
you have on your body and you want to be
eating that amount of protein in grams
so the lean mass in pounds if you're in
Australia that will be in kilos times
2.2 so for me that was a hundred and 50
grams of protein per day as I went
through the weeks I slowly dialed back
the fat to start accessing my own stored
body fat instead of consuming a lot of
fat without you know reducing the
protein so much so very very interesting
so I went from 150 grams of protein
every single day for eight weeks eating
40 grams of total carbs now you can
either do net carbs or total carbs
that's up to you but I was tracking
total carbs because I wanted to make
sure that things like sugar alcohols and
stuff didn't slip in and start affecting
and you know the results that I was
getting for over those weeks so there
was definitely times where I did eat
sugar alcohols because being a keto
blogger yeah you're always making
recipes and you're always you know
making foods that tend to have other
ingredients in them but for this
specific purpose I tried to keep it
under 40 grams of total there's
definitely days wells definitely under
that limit you know some days were 10
total carbs but others were 40 so now
the fat macro is where it gets
interesting because generally on a
really strict ketogenic diet you you
know the ratio of the amount of food
that you're eating tends to be in the 70
to 80 percent mark of fat that's the
caloric and macro ratio specifically
determined for a ketogenic diet but for
me I was manipulating that fat macro to
using fat that is consumed too using fat
boozers on my body
now there's two phases of what I did now
there was the first phase which lasts
six weeks and that is where you eat
fatty cuts of meat all the way up to 150
grams of protein then you eat that with
a side of
doing that two meals a day intimate
fasting nothing other than black coffee
for me that was what I did for six weeks
and then in the last two weeks I
switched from fatty cuts of meat to lean
cuts of meat now a big word of warning
here is that if you do have any prior
food issues or food eating issues then I
do not recommend doing that last two
weeks because it's really tough dying to
lean cuts of meat after eating fatty
cuts of meat because you're getting so
much energy from the fat in the meat
just then suddenly go to the lean
proteins is a pretty significant calorie
reduction and in the last two weeks you
know maybe I lost some body fat in there
but I definitely lost a part of my soul
in that part too so it doesn't feel good
and I don't recommend everyone do that
but it is there if you want to do it for
you you would be doing the exact same
thing so what you want to do is work out
how many grams of protein you need to
eat per day and then figure out a
macronutrient profile that sits around
that so for me I was doing 40 grams of
total carbs I'm pretty tall so you may
want to do less but that tote is totally
up to you depending on whether you want
to track net carbs or total carbs that's
up to you as well but generally if
you're just eating protein and greens
you don't need to worry about sugar
alcohol so I would be tracking total
carbs
the thing that I found that I was doing
a lot was making one big portion of meat
at the start of the week so something
like silverside something like ground
beef something like you know a flavored
type of mince of some sort that would be
then portioned out into that particular
amount of protein that I needed and then
I'd eat that you know for lunch and
dinner and that was pretty much my diet
for a lot of the time if we were eating
out then I would go and get steak and
salad that's a pretty good option
because generally steak has plenty of
fat on it as well so this whole protocol
is based on something that is called a
ketogenic protein sparing modified fast
and marina America has talked about this
before and so I've linked her in the
description of this video as well where
her and Craig talked about the ketogenic
sparing modified fast and you know
for me I was basically doing it with
protein and green so slightly different
I think that's the ketogenic version of
a protein sparing modified fast should
never be done for any longer than eight
weeks unless you do have a lot of body
weight to lose this sort of protocol is
not something that I recommend long term
because it is such a caloric reduction
towards the end and you know that's just
how it is
so I went from 2,000 calories a day down
to 1,300 for the putter for the last two
- ish weeks and it was very hard to get
down to 1,300 per day that's not
somewhere where your body enjoys being
so that's something that I enjoyed being
at so basically the the phases that you
should be going through is something
similar to this now I'm not sure if you
can see what's on my piece of paper here
but you want to be starting at a good
caloric intake and then you want to be
dialing that down and then you want to
be bringing that back up again you never
want to be stagnating at that very
bottom level for too long because your
metabolism will adjust and you'll be you
know stuck at that level and to keep
reducing and reducing reducing after
that just doesn't work and you know Kido
savage Robert Sykes talks a lot about
this and same with crystal they always
talk about you know keeping that
fluctuation in front of mine because I
do think it is important to not be at a
caloric deficit for too long because you
are going to waste away now moving
forward and I definitely recommend this
for anyone who has been in a caloric
deficit moving forward is that I'll be
trying to build muscle body fat is
always a percentage of your total body
weight right and so one you can either
reduce fat on your body or you can
increase muscle that will change the
percentage of body fat you have now I've
tried to reduce the body fat on my body
as much as possible so 17% got me down
to a pretty okay level now from here I
will be then building muscle mass on top
of that and trying to keep the same
amount of fat on my body because I'm in
a deficit now I've got to the point
where I can't and I probably shouldn't
reduce my calories any
more for any longer period of time so
I'm bringing them back up again slowly
at about a hundred and fifty calories
per week and that's about a 10 percent
increase and and so through that what
I'm going to be doing is I'm going to be
trying to build muscle using an intimate
fasting protocol to build lean muscle
mass as opposed to just a regular type
of body building bulk now Thomas still
out has done a fantastic video over on
his YouTube channel and it talks about
building muscle using intermittent
fasting now that video is linked here
and if I can't link it there then it's
in the description of this video but
basically what he talks about is using
exercise and using the post exercise
window to be able to build muscle really
really efficiently so the general idea
is what happens is you finish a workout
and straight after a workout which is
fasted so you are fasting all the way up
until you do your workout doing your
workout fasted and you are increasing
your ampk levels to be able to increase
the amount of density that you have in
your mitochondria which creates ATP so
you're building stronger you know energy
houses by doing your workout fasted but
then straight after the workout
increasing your insulin and also
increasing your mTOR now mTOR being
increased you do not want that increase
all the time but increasing your mTOR is
what enables the anabolic pathways to
occur and you know you want an anabolic
signaling basically to be able to build
muscle so by doing this I'm going to be
putting a small amount of carbohydrates
straight after the workout with a small
amount of omega-3 fats and a regular
amount of lean protein and this will be
probably in the form of a shake so the
form of carbohydrates that you need to
get is very specific and this is talked
about in Thomas's video but the the
amount of carbohydrates that I'm going
to be getting is around 30 grams of
glucose 15 grams of fructose
and around 2 to 4 grams of omega-3s and
about 20 to 30 grams of protein now that
will be in the form of protein powder 1
banana and some dextrose so dextrose is
a type of glucose that basically is able
to be bypassed by the liver and go
straight into the muscles especially
post-workout so by doing this I'm going
to be increasing my insulin levels
increasing my mTOR increasing the amount
of uptake of carbohydrates that my
muscles can use by adding salt to the
equation you need salt to be able to
absorb glucose and you know with this
protocol I'll be seeing how much muscle
I can build over the next potentially 10
weeks and this is going to be how I do
that so doing exercise in a fasted state
increases ampk which helps your
mitochondria build larger so that's
really important but then also then
insulin level is spiked very quickly
very rapidly your mTOR levels go up and
then you eat you know during that window
the the salt inside that shake will also
help increase the amount of carbohydrate
uptake you have into your muscles and
then right before bed is when you have a
small amount of MCT oil that increases
your thermogenic effect just in case
you've had too many calories over that
period it gives your metabolism a bit of
a boost while you're asleep and then you
go back into a fasting state so if you
do have any questions about all this
protocol that i'm following and if you
want to start improve you know
implementing some of this yourself then
you can either follow the information
inside this video or you can get
one-on-one coaching with me through the
website and we can sit down for an hour
and basically map all of this out for
you so that you know exactly what's
going to happen exactly where you need
to be in the next eight weeks and
exactly how much body fat you might be
able to lose in that period of time so
again I hope this video has been really
informative and I really appreciate your
time
until next week see you then
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