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


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


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


until next week see you then