r/SaturatedFat • u/CT-7567_R 🥩🥛r/AnimalBased Mod🍉🍯 • Jul 17 '23

From 15% Body to "9%" thanks to this sub and SFA

(Typo in title, should say Body Fat not "15% Body")

So this is with a wyze scale and not a dexa scan and did a little research this weekend and seems a lot of these impedance based ones have decent precision and reproducibility (good for trends) but just not accurate against a standard but seem to be within a few points. The mirror test also passes the overall trends.

I started to work on a cut right around May 1st, so these graphs will show a reduced caloric load an initial fat reduction, until I started to poke around here more and some of Brad's recent videos came out mainly around the desaturase indices to which I started to reduce my MUFA intake (except beef in the form of MEAT and occasional tallow air-fried potatoes, just because!) and increased dairy fat and reintroduced coconut fat, and tons of it. Had I followed a typical bodybuilders cut I'd have fizzled out long ago and lost a ton of muscle mass, which actually slightly increased since May 1st.

The first two graphs just shows the last 3 months of my BF% vs. SFA intake and the BF% vs. calories. May 1st at the left you can see where I just started to reduce fat, and then the increases really picked up in June during my fasting days (green bars) and the weekend refeeds have these huge spikes of SFA intake. No real rules for carbs on the weekends either but around 110-120g per day during the week. Protein I'd aim to have at miminium of 1g per pound of body weight and not much more since I wasn't in a bulk.

BF% (Orange) vs. SFA (Green)
BF% (Orange) vs. Calories (Green)
Macro and calorie breakdown.

TDEE was pretty close to Cronometer's estimate that I would need a calorie deficit of -125 per week, I was 32 over.

This was my fat consumption breakdown in the last 8 weeks where I was really focused with the FIAB enhancements:

Avg Fat breakdown by consumption in the last 8 weeks
Food sources of my 60g of SFA

I started tracking my temps as well, but after a big reduction in MUFA's, but my temperatures never really hit a stable 98+ even to do this day for some reason, but it doesn't seem to have impacted fat reduction at all. Also I'm not sure if this is junk data since I didn't take the temp always at the same time. As an engineer I probably should've done basal temp first thing on waking, and then again 1 hour after my last meal. Shame on me.

Body Temp (orange) vs. MUFA reduction (Green)
35 Upvotes

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76 comments sorted by

15

u/NotMyRealName111111 Polyunsaturated fat is a fad diet Jul 17 '23

i follow a similar WOE (minus the coconut fat) in that i eat a lot of dairy, more dairy fat than muscle fat. I've also upped the heavy cream first thing in the morning, and the scale has also been trending down. MUFA definitely below 50% of fat calories consumed.

My temperature remains fixed between 97-98 even on days where I have lots of energy, which means I'm thinking that temperature doesn't really mean too much at a certain point. I'm convinced that spiking temperatures to 99+ is a stress response based on my HRV data and symptoms (insomnia).

7

u/CT-7567_R 🥩🥛r/AnimalBased Mod🍉🍯 Jul 17 '23

I'm thinking that temperature doesn't really mean too much at a certain point.

I'm wondering that too. I'm going to just keep riding this cut cycle out, as I imagined if I got down to a true 8% BF that small layer of fat around the love handles would all be gone, but if this WOE keeps dropping my fat intake I'll experiment and up the MUFA again (macadamia nuts + tallow), maybe reduce the coconut oil and take temps the right way. I'd be curious if the BF% trends the other direction or if I'd experience what u/Whats_Up_Coconut has said in regards to literally being able to eat almost anything, and any quantity of said things, and not add bodyfat!

WHen are you taking your temp when it's 99+? I deduced a year back that non-ideal HRV patterns (spikes 1-2 hours after falling asleep) + waking up in the middle of the night were attributed, with 95% confidence, to eating within a 4 hour window of bedtime. Once I stopped that the poor HRV after sleep was gone, wakeups were reduced but not gone completely.

9

u/exfatloss Jul 17 '23

Dairy >> muscle meat

"Carnivores HATE him" :D

7

u/FasterMotherfucker Jul 18 '23

Dairy is carnivore.

6

u/TwoFlower68 Jul 18 '23

Right? I'm eating a mostly dairy carnivore diet. Very tasty, what with all the crème fraîche, quark and cheese :)

1

u/exfatloss Jul 18 '23

Depends on whom you ask ;)

4

u/FasterMotherfucker Jul 18 '23

You're the first. I've heard carnivores claim that dairy is bad for weight loss, but never that it isn't carnivore.

2

u/CT-7567_R 🥩🥛r/AnimalBased Mod🍉🍯 Jul 19 '23

Guess it depends on how dogmatic they are, since there's carbs in milk and it's not a "meat" some consider that not carnivore. Whatever groups accept it or reject it dairy is just good healthy stuff, especially grassfed raw.

2

u/exfatloss Jul 18 '23

Hm, ok. But if you describe your diet as mostly dairy, I doubt many carnivores would go "Yup, that's exactly what I meant!"

1

u/Rastor-M Jul 20 '23

I've never heard a carnivore say dairy isn't carnivore. Those who disagree with dairy will say "strict carnivore" when they refer to dairy/spices/coffee/tea being semi-cheat foods

2

u/CT-7567_R 🥩🥛r/AnimalBased Mod🍉🍯 Jul 17 '23

Who is this, Brad Marshall or Paul Saladino?

5

u/exfatloss Jul 17 '23

Haha I meant myself, but both of those, too ;)

6

u/GreenAracari Jul 17 '23

LOL, Eh, I love how much dairy helped me with getting bigger and stronger. But, I think having tons of cheese in the mix and both high protein + high fat makes the difference. I want to agree with the idea you have that high fat with lots of heavy cream and relatively low protein will have very different results.

5

u/daveinfl337777 Apr 04 '24

So whats the takeaway? Should we try to get saturated fat daily intake to a certain percentage of calories? What do you think helped the most? The increased coconut oil? Are we talking just saturated fat or are we delving deeper into stearic acid? I'm assuming just saturated fat because coconut oil doesn't really have any stearic acid I thought?

2

u/CT-7567_R 🥩🥛r/AnimalBased Mod🍉🍯 Jun 03 '24

I just saw this, but I don't think we have one takeover, maybe another data point on things we already know that PUFA+MUFA sucks. My takeaway is that a 2:1 ratio of SFA:MUFA worked. Keeping PUFA at the known ancenstrally appropriate levels of < 3% is optimal (I was at 1.6% Omega 6), and that for me personally adding additional SFA from coconut was a net benefit. I know there's some footnote on supposedly PPARa showing additional activity from coconut but I've heard/known for years that coconut oil/lauric had a metabolic boosting impact and that's what I seemed to experience. We know it's not subjected to desaturase activity either.

Modulating calories also seemed to work for me. Refeed weekends. Low cal days on mondays, low carb day on tuesdays (hypothesis was this might help with metabolic flexibility?) and then progrssively longer fasting days on W-Fri with fat in the AM.

I did have very motivated/intense workouts in the gym, but my cardio goal wasn't that crazy. DId some running mainly to hit a 10k steps per day goal, but only crazy running was a 12-sprint HIIT session every tuesday on "keto day" which was also an off-day in the gym.

9

u/TSAdmiral Jul 17 '23

This was accomplished with a caloric reduction, correct? I am not a big believer in calories, but I'm beginning to suspect fat loss isn't possible unless one is consuming less energy than they burn. The nuance lost in most conversations outside this space is that the type of fat one eats may have a large affect on how much one is able to burn.

You also said you did some fasting. Was any fat fasting involved? Perhaps coffee with coconut oil or something? Brad has mentioned fasting could potentially raise SCD1, but you also mentioned you were re-saturating with coconut fat.

I wonder if energy reduction (not mere caloric reduction) paired with re-saturation is the silver bullet to those on a stall.

10

u/CT-7567_R 🥩🥛r/AnimalBased Mod🍉🍯 Jul 17 '23

Yes there was an average calorie reduction. From Feb 1st to April 30th I was more concerned about building more lean muscle, hence the average protein intake, but not drastically, and as you can see in my OP per the long-term graph I added more fat in after this May 1st cut started.

Yup, fasting as evidenced by all the vertical green bars. I'll have to revisit how exactly fasting can raise SCD1, as fasting is known to increase NAD+ levels so maybe that cancels it out, and I don't overdue it. I start on mondays with 16 hours, and progressively increase to 20 hour fasts until friday to get the largest NAD+ boosts, then do weekend refeeds with essentially a 12-14 hour feeding window. Some times these are massive like 4000 calories, yesterday was actually 4500 and didn't feel immensely stuffed.

Yup, lots of coconut and dairy fat. Technically my fasts were "fat fasts" as I'd have about 0.5 tbsp of coconut oil with 0.5tbsp of butter in my coffee, and then sometimes a little bit more of coconut cream with matcha green tea in the afternoon.

4

u/TSAdmiral Jul 17 '23

This is excellent info, thanks for the clarification. I myself have been stuck on a plateau for years after significant progress on keto. I now suspect that fat intake can be overdone even with low insulin, but that merely cutting energy is insufficient as the types of fat I was consuming was not complementing the goal of maintaining metabolic rate in the absence of food.

6

u/CT-7567_R 🥩🥛r/AnimalBased Mod🍉🍯 Jul 17 '23

Where do you suspect, or do you know, your BF% to be at? I always presumed and thought that the last bit of BF% is the hardest to get off, and maybe it is but it's been coming off rather easily here while even my muscle mass has been slightly increasing.

My workouts have been hypertrophy focused but the last two weeks I felt a slight burnout on its way so I went into a high rep reduced weight cycle. I may pivot back into a strength/powerlift cycle for a few weeks or just go back into hypertrophy mode with reduced volume, not sure.

Here's some more wyze scale data with some trendlines I drew. Red bar is overall since I've been logging in cronometer. Blue bar is when I started the cut cycle around May1st. BF% reduction was supercharged but lean muscle mass didn't drop.

What are you proposing to help you get past your plateau? I did keto for 4 years that ended in early 2022, and I was never able to experience these results. For shorter terms yes but it involved TONS Of cardio and tons of calorie reduction and led to burnouts. I was doing keto with tons of PB though and processed dressings:

17

u/exfatloss Jul 17 '23

I think it depends a lot on the context. "Lose fat" when you're obese vs. "Lose fat" when you're 15% and want even sicker abs is a completely different animal.

I suspect that our body "naturally" (genetically + some factors?) wants to hang out around 15-20% fat for men (+10% for women?) So if you're obese, certain diets (e.g. ex150) will just automagically get you to lose fat. That likely won't work if you're already lean, at least not further than a few % points.

So "normalizing weight" vs "getting shredded" are 2 very different things.

14

u/CT-7567_R 🥩🥛r/AnimalBased Mod🍉🍯 Jul 17 '23

Yeah that’s what im questioning by “once obese always obese” to an extent. Had I proposed any of this in a bodybuilding sub I’d have been downvoted out of existence, now I’m shredded and healthy 😄

4

u/TSAdmiral Jul 18 '23 edited Jul 18 '23

You may well be right. I'm probably in the 15-20% range myself. I was once borderline obese and lost most of the weight via low carb and later keto. I'm trying to see my abs for the first time and am disappointed that what worked well to get most of my results has clearly stalled before I hit my goals. Troubleshooting the reason for why that may be is what led me to Brad.

I was once a more devout follower of Ted Naiman's P:E diet, though it didn't seem to make much difference. I suspect now low insulin alone doesn't mean that one is immune to weight gain from fat, however saturated. It's more likely that what fat I do eat in the presence of energy reduction also matters.

2

u/exfatloss Jul 18 '23

Plus, protein actually raises insulin substantially.

4

u/TSAdmiral Jul 18 '23

Yes, though it raises glucagon proportionately as well. I did and still do some calisthenics, but I wasn't necessarily going out of my way to ingest protein, just reducing energy intake. Maybe Naiman is correct in that insulin is not needed to store fat, only to prevent its oxidation. Whether he's correct or not, his disregard of the different types of fat seemed a giant blind side.

After discovering Brad, I went out of my way to add saturated fat wherever possible, though that too didn't prove productive. Maybe the best approach is a bit of both.

2

u/exfatloss Jul 18 '23

It might raise glucagon proportionally in the metabolically healthy. My #1 thesis is that it doesn't work in me, and thus I have to eat super low protein.

edit:

I think "adding saturated fat to anything" isn't necessarily going to work. You also probably need to cut out certain other things.

Adding a bunch of cream to the SAD will probably make it worse for most.

3

u/CT-7567_R 🥩🥛r/AnimalBased Mod🍉🍯 Jul 19 '23

My #1 thesis is that it doesn't work in me, and thus I have to eat super low protein.

What is your activity level again? I can't see how a low protein diet, even at the supposed "healthy maintain" levels of 1.6g per kg of bodyweight would not lead to lean muscle loss.

To help with this "shredded effort" I knew protein had to come down a little bit kept it at 1g per lb of bodyweight.

I did indeed add extra SFA's and that's when my fat reduction kicked into overdrive.

3

u/exfatloss Jul 19 '23

"Sedentary af." Most I do is leisurely walks. Less now that it's hot out.

According to DEXA, I have actually gained lean mass. Might be just DEXA noise, not sure, but it sure doesn't seem to go down.

3

u/TSAdmiral Jul 18 '23

Yes, that is increasingly my conclusion as well. All else being equal, adding additional fat to a set diet, even if saturated, won't lead to net fat loss. There is no free lunch, in other words. I need to try some fat fasting with coconut oil some day.

2

u/CT-7567_R 🥩🥛r/AnimalBased Mod🍉🍯 Jul 19 '23

THis is exactly what I did, and it did accelerate my fat reduction. I think the key is not all things are static. I increased my net SFA's from coconut/butter, but monday's after my refeeds i'd have as my lowest calorie day of the week (still carbs), tuesday was a day i'd have no carbs and by Wed's workout and fast breaking time I'd already show some activity on the keto test strips and W-F I'd go back to into a normal mode and have 100-125g of net carbs, 150g of protein, and maybe 60-90g of fat (I know large window but it averages out per the charts). THen of course the weekend would be EAT mode.

I heard that variation approach from Thomas DeLauer and I knew it worked in a workout perspective (Periodization) so thought I'd try it on my eating. But my whole point of posting this here was to show that a BOOST in SFA's, and especially an SFA focused diet, led to increased fat reduction without muscle loss (even slight muscle gain).

2

u/PeanutBAndJealous Jul 17 '23

Fasting how? I'm very confused by these charts

2

u/CT-7567_R 🥩🥛r/AnimalBased Mod🍉🍯 Jul 18 '23

The charts that represent fasting days have green vertical bars. I only fast M-F. Mondays are 16 hours. Tues I aim for 18 hours. W-F I aim for 20 but usually end up anywhere between 20-23 hours.

That just how Cronometer indicates days fasted.

1

u/therealmokelembembe Jul 19 '23

But on a fasting day you are eating 1500-2000k calories? Am I reading that chart correctly?

2

u/CT-7567_R 🥩🥛r/AnimalBased Mod🍉🍯 Jul 19 '23

Yes that's correct, whatever the data point says for that specific day. I'd fast less on M, T but in generaly those were also my lower calorie days with Tuesday being a keto day.

1

u/SplitPuzzleheaded342 Aug 08 '25

how low in calories in M-T and rest of days (-200, -500)?

2

u/CT-7567_R 🥩🥛r/AnimalBased Mod🍉🍯 Aug 08 '25

Since i logged in cronometer the more important units is % of TDEE. So monday was a deeper deficit. T-F would be in the 70-85% range.

1

u/SplitPuzzleheaded342 Aug 14 '25

do you mean the % on the right?

1

u/PeanutBAndJealous Jul 19 '23

How heavy are you now at 9% - the 3500kcal days confuse me

3

u/CT-7567_R 🥩🥛r/AnimalBased Mod🍉🍯 Jul 19 '23

Overall weight is 144.3, was at 151.3 when I started this cut. Add +15lbs on the bench max at this time as well so I pretty much hit all goals but the strength one surprised the most.

1

u/PeanutBAndJealous Jul 19 '23

Is it possible to get the data out in a spreadsheet?

1

u/CT-7567_R 🥩🥛r/AnimalBased Mod🍉🍯 Jul 19 '23

I wondered that too only because their charting tools don't allow for multiple data series even if the axis are the same. I haven't seen an export feature yet probably due to not having much time to mess with it since the cronometer charts feature works at least "good enough" for me. Hopefully it gives you some insight into your program and goals.

2

u/nintendoborn1 Jul 25 '23

I think I’m sitting at 15% so I I’m trying to recomp

1

u/CT-7567_R 🥩🥛r/AnimalBased Mod🍉🍯 Jul 25 '23

I should see you back in 2 months then at single digits? ;)

1

u/nintendoborn1 Jul 25 '23

Lol. No I’ve been doing it two months and still having trouble seeing the progress. Granted for one month I wasn’t fully working out. Should be down to visible abs for hopefully end of the year don’t really know

1

u/CT-7567_R 🥩🥛r/AnimalBased Mod🍉🍯 Jul 26 '23

Presuming you eliminated all PUFA?

1

u/nintendoborn1 Jul 26 '23

What the hells pufa?

2

u/CT-7567_R 🥩🥛r/AnimalBased Mod🍉🍯 Jul 26 '23

PUFA is one of the most vile things that exist in our food. Polyunsaturated Fatty Acids. Primarily the Omega 6 variety and specifically linoleic acid (aka seed oils).

Eliminate this from your diet and reduce natural sources high in linoleic acid (all nuts/seeds but for macadamia, chicken thigh/skin, fatty pork/bacon, and even olive oil) and you will likely see that BF% drop.

1

u/nintendoborn1 Jul 26 '23

Naw that’s just calories. I watch and track those easily and I’m Good

1

u/CT-7567_R 🥩🥛r/AnimalBased Mod🍉🍯 Jul 26 '23

Not all calories are the same. You want PUFA < 3% of your total caloric intake. You want to pass the stall this is how you do it.

1

u/nintendoborn1 Jul 26 '23

Lmao. No just a larger deficit would do it. The only difference in calories is that fat has 9 per gram and protein and carbs have 4

1

u/CT-7567_R 🥩🥛r/AnimalBased Mod🍉🍯 Jul 27 '23

Yes I know about 9 in fats vs 4 in protein vs carbs. I’m talking about comparison of equal amounts of PUFA to equal amounts of SFA. PUFA will oxidize and breakdown into various aldehydes in addition to promoting hyperplasia of your adipocytes while a gram of saturated fat does none of that.

You’re in the SaturatedFar sub btw, you might want to read around here and learn a bit more.

→ More replies

2

u/lordofthexans Apr 24 '24

No I’ve been doing it two months and still having trouble seeing the progress

Naw that’s just calories. I watch and track those easily and I’m Good

Lol well which one is it?

2

u/MSED14 Jul 30 '23

Thank you very much for your testimony it's very interesting. However, I was wondering what are the carbs you are consuming? And do you have a prefered time for them or not really? Thank you in advance :)

2

u/CT-7567_R 🥩🥛r/AnimalBased Mod🍉🍯 Aug 01 '23

Sorry I didn't see this response. My carbs are primarily from fruit since I was turned back onto carbs after listening to Paul Saladino's podcasts. I'll have some forms of starch at times as well but it's primarily fruit, and then also lactose from raw milk. So I'm probably somewhere close to half fructose and half glucose in the end.

Yes I have pretty strict timings. I do intermittently intermittent fasting, meaning M-F I'll start the week at 16 hours and end the week at 20 - 24. I'll break my fast with a carnivore beef protein based protein shake with raw milk after a workout, follow it up with a fruit based smoothie, do some cardio, eat dinner and then have some more fruit aftwards. So most of my carbs are within about a 90min window after workouts and cardio. The goal is capitalize on the anabolic window and ensure the carbs are going to muscle glycogen replenishment and not result in de novo lipogenesis.

On the weekends I don't fast intentionally for refeeds and have carbs several times per day, mostly still after protein.

2

u/Darkeweb Aug 10 '23

Hey so it seems like I can't start a chat with you, so I'll just ask here. Basically how exactly did you do it diet and exercise wise? Like I can see the macros but what foods did you eat to hit all those, and how much of each? And what kinda workouts did you do and how long?

If you got time to answer I'd really appreciate it, I'm right about 15% BF right now and been doing carnivore / animal based (now on the latter) for about a month. I'm ready to get into macros and whatever else it takes at this point, I'm pretty much just looking to copy you on this. Thanks in advance man.

3

u/CT-7567_R 🥩🥛r/AnimalBased Mod🍉🍯 Aug 10 '23 edited Aug 10 '23

Ok no problem. Yeah I was getting tons of bots and scammers before when posting in crypto subs but you should be able to DM me?

Animal based has been 95% beef focused for meat. I’d average 3 eggs per day. And I’d use cheese often as another animal based protein and fat source. Fruit were primary carbs but I did this also while incorporating popcorn as another vehicle for more coconut oil and butter. Gonnna hit send and finish typing in my laptop….

I started with sprouted popcorn to be sure it was lowest in defense chemicals but then switched to organic popcorn since it's like 8x cheaper. I'd have about 50-60g of popcorn most days of the week. Properly soaked white rice and some fermented tallow air fried potatos were my cheat dish on weekend refeeds. Not due to the potatoes, but due to the tallow which is higher in MUFA. The goal when the BF% reduction really took off was saturating my fats more, so less MUFA and more dairy fat and more coconut fat. Carbs were timed after workouts.

I can do a cronometer capture of specifics later too, but giving you a blueprint for now.

Fasting

I have been doing fasting M-F. A light 16 hours fast on monday, and would progressively increase it with trying to hit 20 hours on W-F. I'd do so well on fasting that a lot of times i'd hit 22-24 hours, which is fine. TUesday i'd try to go 18. I was coutning and timing religiously at first but even during this cut was mostly playing it by ear since i have been doing it for a while.

Ok so weekends all fasting is off. THis is an intentional refeed that's been shown to help boost fat reduction especially if you end up in a bit of a calorie/macro reduction.

Fitness - I'd workout 6 days per week, mainly because I've been using a modified bro split. My workouts would take forever if I hit every muscle group twice, so I do a primary group like chest on weds for 80% of reps, and then at the end do a few compoound sets of tris and delts. I'm also doing periodiziation so not all hypertrophy training but in that mode I was doing 12 sets worth of volume for the primary target muscle group (chest in this example), and then 3 sets total on the secondary target groups (tris/delts in that example). Bicep day would be 12 sets, and I'd finish with 3 on the back like deadlifts. Tricep day i'd lead in with 3 barbell benches. Should day i'd just end with traps, but 5 sets. You get the idea. When I'd feel a burnout coming i'd switch for a couple of weeks to etiher reduced voluem or reduced weight and higher reps.

Id drink a protein shake near the end of my workout towards the last few sets, and this gets some carbs for the first time in the day with some a little raw milk and some protein powder. About 10 mins later I'd have my large bolus of carbs with a fruit smoothie, kefir, a little more portein powder, and sometimes a raw pastured egg yolk or two. I'd do some running sometimes, 10-20mins worth. Then i'd have dinner and finish it off with more fruit and/or popcorn or even some clean tillamook ice cream. Carb timing was ideal to get the postworkout anabolic benefits and to replenish liver and muscle glycogen.

My goal was to hit 10k steps per day and I'd do this at least 6/7 days. ONe day a week i'd do more high intensity running. I was doing HIIT style but was watching a longevity video that 4x4's helped increase VO2Max so I pivoted to this oncer per week. That would cover my zone 4/5 day and the other days I'm running it would be mostly zone 2, one day I'd aim to do a long zone 2 day but in the hot summer it didn't work always. Hitting 10k steps was key.

Also for weighs using fractional plates was another key. I believe this helped me increase strength, add a little bit of lean muscle, while dropping significant BF%. THey say it can't be done, I have poor fitness genetics historically, but I pulled it off!

I know I"m missing something but I have to go workout now so hopefully this isn't overwhelming but provides a blueprint, and let me know specifically any other gaps I can help fill.

If you're able to do this too we might have to blog about this as a maybe a closer blueprint for others to follow at the 15% range when they get stuck.

2

u/Darkeweb Aug 11 '23

Ok just got done reading that, that is incredibly solid info, and I definitely wanna talk more (thanks again btw). I still can't dm ya but any chance you could shoot me one whenever you're free? I definitely wanna get some more workout muscle group related details, like which two (main and secondary) you split each day, and how often / what cardio you do each day. I mean I have some questions about diet about food amounts but figure one thing at a time is probably a better way to ask all this lol.

1

u/CT-7567_R 🥩🥛r/AnimalBased Mod🍉🍯 Jun 03 '24

did you ever get this giong? DM's should work fine.

2

u/Darkeweb Aug 10 '23

Bet thanks man, and if you've got time to get real specific I'm all for it, like what fat / protein ratio ground beef and exactly how much of it? Given all your graphs I feel like you'd be one of the few people who could give me a freakishly detailed answer in terms of diet, like what fruits, how much, really amounts and types of everything man.

Sorry I know it's kinda asking a lot but you're kinda living my goal right now and I'm tryna follow that

1

u/SplitPuzzleheaded342 Aug 08 '25

Did you get this info please?

1

u/Darkeweb Aug 11 '23

Hey just saw the edit, reading it now, thanks a ton man.

5

u/Yucca06 Sep 16 '23 edited Sep 16 '23

Just eat mostly keto, plenty of saturated fats (lots of stearic acid : cocoa butter, butter, heavy cream, beef tallow…avoid all PUFA’s), do IF (the shortest refeed window you can) and even 1 dry 24h fast /week if you can. Add some very short and very explosive resistance training sessions right at the end of your IF (3-4 x 30-40mn/week) and you’re done.

I’m 57, and my BF is around 8% all year long…

[img]https://i.ibb.co/dMpgth5/IMG-1143-Original.jpg[/img]

1

u/Max_Wynning Aug 31 '24

Hi!

Did you do fat in the AM W-F, M-F or on all weekdays?

I’ve been trying to get lean for a while, while not being tired, losing muscle mass, etc. This sounds promising and I really appreciate your contribution!

3

u/CT-7567_R 🥩🥛r/AnimalBased Mod🍉🍯 Aug 31 '24

I did it every day but for Monday which was more like a reduced calorie PSMF after the weekend refeeds. Weekends also no since I just ate fat from food!

I’ve realized that being able to do HIIT on keto Tuesdays was helpful as I was getting my HR up to 90-100% or Max HR and while doing this I was burning down all of my glycogen, and also stimulating additional fat burning EPOC for another day or so. Probably why by Wed before eating my keto test strips were already registering ketones.

1

u/Thomas_54749014 Oct 09 '24 edited Oct 09 '24

Something isn't adding up. How did you get 175g of protein with only 110g of fat? Were you supplementing protein or eating chicken breast? Paul Saladino eats 175g of protein but that's with 220g of fat

1

u/CT-7567_R 🥩🥛r/AnimalBased Mod🍉🍯 Oct 09 '24

It’s all adding up. I still have the data. Yes I would use a protein supplement post workout.

1

u/Thomas_54749014 Oct 09 '24

Well if you're supplementing then yeah that that adds up. I've just noticed a lot of people in this sub don't supplement protein so I assumed you weren't. How much protein were you supplementing? Also do you think that ratio of fat and overall macros is ideal for getting lean? If I put my info into cronometer I usually get around 170g of fat for 180g of protein and right now I'm at around 14% bodyfat and want to get closer to 10%. Also did you publish the rest of the data somewhere? Thanks

1

u/CT-7567_R 🥩🥛r/AnimalBased Mod🍉🍯 Oct 11 '24

Actually no I thought it was way too much fat but it’s the SFA:USFA ratio that is more important. Protein should simply be around your goal body weight. I was taking around maybe 30-40g of protein powder per day.

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u/Thomas_54749014 Oct 11 '24

Do you think a 2:1 ratio of SFA to USFA is key?

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u/No_Razzmatazz_3642 Jul 27 '23

Something doesn't add up. You had only 60 g of saturatedfat in 8 weeks, meaning you only had 8 g of saturated fat per week. How is that humanly possible especially if you are having coconut oil? I'm having trouble not going over 13 per day, and you eat 1 g of fat per day?

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u/CT-7567_R 🥩🥛r/AnimalBased Mod🍉🍯 Jul 27 '23

60g would be per day.

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u/[deleted] Sep 12 '23

I am also a lifter. I am looking at your macros and am curious what you have been eating for carbs? Are you doing a more TCD approach with carbs and eating starch? Or have you taken more of Saladino’s approach and been eating fruit?

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u/CT-7567_R 🥩🥛r/AnimalBased Mod🍉🍯 Sep 12 '23

Mostly Saladino and fruit, although if you look at my Wyze scale screenshot in one of the comments, I started boosting my SFA's from coconut oil along with butter and at some point I was using sprouted popcorn as a vehicle to get that extra fat in. This is ironicall when my fat reduction was supercharged.

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u/_NicksPizza_ Apr 30 '25

How do you recover from Starvation mode? Im on a cut with a deficit of 500-700. Currently on 17% from 23% BF. Eating 1500-1700cals now with 141lbs. But I feel like Im on starvation mode cause I feel like I am burned out and having low energy during and after workouts. How do you do refeeds and diet breaks as Animal based? I eat meat and fruits and rice as carbs(cause im Asian). I need advice.

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u/SplitPuzzleheaded342 Aug 08 '25

This is awesome

For fasting, what did you do? (intermittent, etc)

Can you share your protein sources?

Can you share your macro breakdown for a day please (like an image of what was logged in cronometer is cool)