I have been following John Berardi’s Get Shredded diet to the “T” for the last 10 weeks. Body weight x 10 for calories adjusted weekly, no starchy carbs, BCAA and creatine supps, all Greens + drinks, all Flameout doses, everything to the letter. I do a 7 site pinch test every 2 weeks and everything was going great until recently. So far, I have consistently lost 2-2.5 lb and 1% bf per week which has hauled me down from 21% bf to 10.7% as of yesterday. Textbook results. Here’s the weird issue I just had. Previously, my weight loss has been almost purely fat. If I lost 4.5 pounds in 2 weeks then my lean mass losses were calculated around .2 pounds or less, consistently. During the last two weeks (weeks 8-10), I added the HOT-ROX to my program and lost my normal 4.5 pounds in that two week period however when I did my pinch test it showed 3.8 lb lean mass lost!! That’s not good!!
A word about my training: I train at 5am in a fasted state after drinking 1 BCAA/creatine drink preworkout and one during the workout. I basically do the intermediate Velocity diet weight program 3 days a week and an Insanity workout the other three days. After each training session (6 days a week) I do my NEPA walk on a treadmill for 30-45 minutes at 4 mph and 6-8% incline for intervals.
I’m curious about this result because I am still getting stronger every week, still eating enough protein and looking better in the mirror almost daily. I’m not showing any of the signs of overtraining or overreaching. My resting heart rate is getting lower and lower. My appetite and libido are good. My sleep quality is great and my athletic performance is improving so I don’t suspect a cortisol issue that’s devouring my muscle tissue. With that said, to kick off the troubleshooting here are some of the things I suspect could be the culprits:
Measurement error although we checked 3 times.
I’m not getting enough fat and have become a protein burner. I smell like ammonia after a long treadmill walk or tough Insanity workout. I thought this was the BCAA since the smell has existed almost since day 1 of training.
I suddenly lost a bunch of interstitial or visceral fat? The two week period in question saw most of my pinches go down by 1mm or so except the abdominal and suprailiac which dropped about 2mm each to 18mm and 12 mm respectively. I still think this is unlikely because it’s such a sudden change.
This is the one I’m hoping is true. Maybe I lost fat from areas that don’t get pinched. Almost every pinch on my body is 6 mm except the ab and love handle. I just have that stubborned lump left on those bottom two abs. I think what happened is that I lost a bunch of fat from my butt, thighs and upper abs where it doesn’t get measured. That would skew the formula into thinking that I lost weight that wasn’t fat since my weight changed but my pinches didn’t change much.
I have 2 weeks to go to finish out the diet and I was hoping to see high single digit BF before I transition off but it looks like I’m reaching diminishing returns. Any advice for what could have gone wrong or how I can get to my goal of 8% bf in the next two weeks. Should I cycle off the HOT-ROX since that was the only thing that changed during this two week period or could it be something else that I shouldn’t worry about?