Author Topic: This is my 8 week Paleo / Whole30 transformation program. What do you think?  (Read 5574 times)

Offline Seb_London

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  • Paleo guy from London. Hello!
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I've been a casual Paleo eater for the past couple months. Now want to push myself to the next level and see how far I can transform my body in a 8 week period. The only way I found to gather enough motivation is make this super public here. So here I go ....

My aim is to shed some body fat and put on lean muscle. Standard enough right? I don't have a specific target in mind, this is more of a "let's see how far I can go" type of experiment.

I'm going to follow the Whole30 approach (no dairy, no legumes, no sweets, no alcohol, no "cheating") for 30 days to get myself into the drill. The "no alcohol" part is going to be hardest. Going out to a party completely sober is going to be a weird one.

In terms of working out, I'd like to cap it to 2 workouts per week. I don't want to be going to the gym everyday, I don't have time for that and it's just not sustainable over the long term!

So I'll be doing the same full-body routine twice a week. I'll try and increase weights a little bit each time. Below is what I have in mind for my workout. What do you think?

Dumbbell lunges, dumbbell squat, barbell curl, dumbbell bicep curl, dumbbell raise, wide arm pushups, barbell bench press, wide grip pulldown, dumbbell 2 arm triceps extension, standing dumbbell calf raise, plank, bicycle (abs) and russian twist (abs). Takes me about 90min to complete this routine so that's 3 hours per week.
If you want to follow my workouts on Fitocracy (, my name is seb8weektransfo

I'll also be posting a picture of myself every Monday morning. This is what I look like today:

So yeah, I'm a pretty normal guy at this point ....

I know there are a lot of expert people around here. What do you guys think? Am I going to at it the right way?

Is it possible to put on lean muscle on a Whole30 diet?

Should I increase carb intake post workout or is that bs?

Thanks! Seb

Offline Warren Dew

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Don't forget "no grains" and "no tubers".  Consider keeping a food journal here and writing down everything you eat every day.

It is definitely possible to build muscle on paleo.  However, building muscle is slow; visible results usually take months, not weeks.

Regarding carb intake post workout, feel free to have some extra fruit after each workout.