Fridays with Celia
Week 6 of my 60 Day Body Composition Journey: Eating for fuel & focusing on fat loss
Welcome to Fridays with Celia!
This is a weekly series that documents my body (re)composition experiment. Lucky for you there are only 2 weeks left of training — in case you are getting bored or eager for the final reveal on Dec 6.
I’ve committed to sharing my final Dexa scan, which will show any progress in fat loss, muscle gains and bone density. Not gonna lie…I’m slightly panicked. Eight weeks is not a lot of time to show body composition changes. Read Week 1 to see where I started [here]
Today after a particularly grueling set which left me winded on the floor, I said to Kolton, my trainer, “now I get the appeal of steroids,” which got a laugh out of the guy next to me.
Jokes aside, I have my training dialed in; I feel strong and can see muscle growth. But, can I lose 5% of my body fat?
It’s time to get serious with nutrition. Read this week’s update to see what I learned.
xCelia
I dive deep into complex health topics — spending hours researching and distilling into actionable insights. With access to top experts and cutting-edge wellness tools, I bring you the best in health optimization. Becoming a paid subscriber for only $6/month is the most affordable way to learn from me. Thank you for supporting this work!
The first time I tried to lose fat, I simply cut calories. I lost 2 pounds in 4 weeks, but a DEXA scan revealed most of it was muscle, causing my body fat percentage to increase. Fail.
Losing fat while building muscle involves a biological balancing act.
One important myth to bust: you don’t turn fat into muscle. They are two completely different types of tissues. One does not transform into another.
Your body needs to be in an energy deficit, burning more calories than you consume, to use fat as fuel. In this state, your body breaks down fat stores for energy, shrinking fat cells and making you leaner.
For muscle growth, you lift weights to create tiny tears in muscle fibers which your body repairs by building them back stronger and thicker. Amino acids from protein rebuilds muscle fiber, making you look toned.
Week 6 Learnings
Peak Energy and Power
I've found that training between noon and 2 PM works best for me, though I can go as early as 10 AM or as late as 3 PM. This timing likely aligns with my circadian rhythm.
Sermorelin Troches Give Me Wild Dreams
To avoid the sting of the injections, I transitioned to dissolvable troches before bed. I still have amazing energy and restful sleep with the addition of vibrant dreams that I can remember the next day. More on peptide protocol [here]
Smaller, Frequent Meals on Training Days
Since I work out midday, I stick to light, easy-to-digest snacks beforehand, like a small apple. Post-workout, I prioritize lean protein within 45 minutes, such as chicken over salad. If I’m on the go, I rely on low-sugar protein smoothies with fiber or a protein bar. Dinner includes more lean protein and cooked vegetables, eaten at least three hours before bed.
Eating Too Much Fat
Even with “healthy fats” like nuts, seeds, olive oil, and avocados, my macros are skewed for the fat-burning mode I’m aiming for. Tracking my food was eye-opening — I was shocked to see 69% of my calories came from fat one day. To rebalance, I’m cutting out whole dairy and nuts for the next few weeks.
Next week my focus will be on rest and recovery, which is an important part of training.
Please leave questions in the comments or share with someone who might benefit from this information. Thank you for reading!
All writing is for informational and entertainment purposes only and is not a substitute for medical advice, diagnosis or treatment.
You’re crushing this!