45 day paleo and BF loss log

[maybesew]

So back on December 18th I did a hydrostatic body fat weigh in at a dunk tank near by.

My stats:

5'8"
187 pounds
33 years old
19.7% BF
Lean mass: 150.2 lbs
Fat mass: 36.8 lbs

Starting on January 1st I ate what could mostly be described as a "paleo plus dairy" diet. disclaimer: i do not care about or consider the paleo diet a lifestyle or think it's hypocritical to drive a bmw and eat paleo. I just wanted to eat grain and legume free for a while, in this case 45 days, and see what the results were. In between the weigh in and the first day of the program was christmas and new years eve, which I ate a lot on, but anyways...

https://spreadsheets.google.com/ccc?key=0AuKmPl8fUeKTdHNjVGExWVVZWmF3aHFvWFE4U05ze nc&hl=en&authkey=CI6A2pEL

Here is the Google Doc spreadsheet of everything I ate for 45 days.

If you don't want to read it, I can summarize it in 3 meals:

Breakfast:
3 eggs fried in coconut oil
1 avocado
bacon or sausage

Lunch:
Chipotle bowl without rice and beans, double meat (chicken and steak), sour cream, cheese, guacamole, salsa and lettuce

Dinner:
In and Out burger double doubles protein style
strawberry milkshake

A lot of the meals that were cooked at home were usually meat plus asparagus + spinach or chard.

Supplements:
PAGG stack (I read the four-hour body over the holidays and wanted to try it)
Post-Workout: Custom blend of Whey, BCAA, Creatine, Glutamine shake from ***********.com
Fish oil
ON Casein before bed (Only 1-2 nights a week)

Workouts:
3-5 times a week I did crossfit workouts


Results:

I just got weighed in again tonight.


182 pounds
15.0% BF
Lean mass: 154.7 lbs
Fat mass: 27.3 lbs

Changes:
5 pounds lost
4.7% body fat lost
4.5 pounds of lean mass gained
9.5 pounds of fat lost

Feel free to comment, ask questions, etc

I should post some pics as well huh

[themoose333]

I'm somewhat confused; grain and legume free but beans and rice for lunch every day? Total macros/calories each day?

Good work with results regardless I guess.

[maybesew]

I'm somewhat confused; grain and legume free but beans and rice for lunch every day? Total macros/calories each day?

Good work with results regardless I guess.

WITHOUT beans and rice

[themoose333]

WITHOUT beans and rice

<<<Can't read lol, gotcha

[maybesew]

Updated pic is now in my bodyspace

[maybesew]

I put those 3 meals into lose it app with the help of the nutritional info web sites for chipotle and in and out:

Fat: 200g 60%
Carbs: 132g 18% (81g from the in and out strawberry milk shake)
Protein: 172g 23%

If I add in the PWO shake:

Fat: 201.5g 58%
Carbs: 136g 17%
Protein: 197g 25%

At a starting body weight of 187, and without the PWO shake, I was a little low on my 1 gram of protein per BW, but with it I am just over it which I think is fine.

If I removed that milk shake from the diet and replaced it with water, I'd be pretty close to keto, but I wasn't trying for that.

This is just an average day, there was variance as you can see from the google doc. Some days i had greek yogurt, some days i missed breakfast and just had black coffee. but I ate these 3 meals fairly regularly.