A partially failed experiment from April 2014 led to ~8 pounds (~3.2kgs) gain, out of which some was abdominal fat. The specifics of this experiment will be addressed in a future post, as it does not make the purpose of this article.
For the past 2 and a half weeks I’ve been on a workcation (80% work, 20% vacation) in Crete, a Greek Island. It was the second time I’ve been there and I had a great time. As I was flying to Crete my mind was constantly brainstorming on how to recover from the recently failed experiment. That’s when I laid out a plan that was to be enforced during my stay in Greece.
The recovery plan involved lots of sleep, 2 weekly Big 5 workouts, 3 weekly HIIT sessions (burpees+abs+sprinting), Cretan keto friendly food and some red wine. Here goes.
The major modification brought to my way of nourishment (won) was to: eat twice a day, allowing 12 hours to pass between meals. This was basically intermittent fasting.
I had taken some amino acids the first few days, but then I stopped doing so and started eating clean keto.
What does clean keto mean?
The main meal (in the afternoon) mostly consisted of eggs, some cheese, fatty meat, and a salad, while in the morning I ate ~3oz of peanuts and some cheese. Here’s a Greek food (gyros) which is included in the clean keto protocol. It usually comes with french fries (like all of the foods do) but I had requested a modified version. You asked for it David Hermann.
This feeding regimen was different from my 4-6 meals per day as of April 2014. Besides, I mostly removed dark chocolate, peanut butter, heavy cream, butter and coconut oil from my diet. I also reduced cheese intake. Calories came short as well.
Since I was in Crete, I took advantage of the many keto friendly foods you can find there.
I ate olives that were produced locally, I consumed olive oil and olive vinegar (which is great) everyday. I also added some Greek fatty yoghurt to the daily salad dressing.
I consumed some Greek cheese (either goat cheese or cow cheese) and I also tested a few local cheese based product (interestingly, the one below is Cyprus based).
One day I bought mirabelles (which are like plums) from the market. The particularity was that they were unriped, thus they weren’t sweet and carbohydrate rich. So, they were keto friendly.
Throughout these past two weeks, I did four Big 5 workouts (I explained them in Ketone Power) and I also added 10 minutes of sprinting (HIIT) after each workout (which I had not been doing for months).
I find the 10-minute sprinting extremely beneficial and I will keep doing it.
I also did burpees + an abs workout (8 minutes) three times a week, in the days I didn’t go to the gym.
I had plenty of sleep as each night consisted of at least 8 hours of heavy dreaming, which was very different from my 5-6 hours average.
Taking advantage of the fact that I was there, I had to taste the local red dry wine, which is cheap, strong, and tastes very good. I had ~3-5 medium-sized glasses twice a week.
You know the study where they showed that a chemical in red wine doesn’t let your body excrete testosterone. Call that validation for consuming alcohol 🙂
In terms of goodies, I ate cocoa flavored tahini and a few tsp of peanut butter (way less than I eat on average).
I kept my supplementation regimen very similar to what I do at home: omega 3 fatty acids, multi vitamin, multi mineral, ALA (alpha lipoic acid), and garlic extract.
Results and Conclusion
I finished the workcation with a 38+ hour fasting, in which I consumed several cups of coffee. Throughout the fasting, I never felt hungry, dizzy or fatigued. Here are the before/after pics.
Not sure if I see the difference, but I definitely feel it, and the scale validates it too.
The bonus, besides the excess of vitamin D, was that I lost the ~8 pounds gained a month ago. I partially recovered my abs, but I still have some work to do to make up for the damage from April.
Jenkinson, C., Petroczi, A., & Naughton, D. P. (2012). Red wine and component flavonoids inhibit UGT2B17 in vitro. Nutr J, 11, 67.