I Got Leaner & Stronger in 3 Months—But Was It Too Much?
I Set Out to Recomp My Body… Then Life Hit Me Hard
I was all set to tell you about my body recomposition experiment—how I lost 2% body fat while packing on muscle in just three months. And then… BAM! The universe had other plans.
First, a brutal respiratory virus knocked me down. Then, as I was just getting back on my feet, the stomach flu took me out completely.
As I lay in bed, exhausted and frustrated, I had to ask myself:
Was I burning a little too bright?
Probably. Between hard training (4-5 days a week), a strict zero-carb diet, running my coaching business, financial stress, family health worries, and the daily news cycle-induced anxiety… yeah, I was maxing myself out.
So while I want to share the strategy behind my body recomp success, I also want to tell you how to get leaner, stronger, and more energized—without burning out like I did.
My 3-Month Recomp Plan: The Strategy That Worked
In November, I set a goal: drop my body fat from 19% to 17% while preserving muscle. I already:
✅ Ate high protein and minimized processed carbs
✅ Strength trained 4-5x per week
✅ Avoided excessive cardio
So, what did I change?
1. I Went Carnivore
I transitioned from a high-protein Paleo diet to carnivore, meaning all animal protein, no plants, fruits, or grains.
🔹 Surprise benefit: More energy, zero bloating, and better digestion.
2. No Cardio, Just Heavy Lifting
I dropped cardio entirely due to debilitating sciatica and focused on progressive overload in the gym.
🔹 Typical week: 4-5 days of heavy strength training, with tennis and dog walks on rest days.
3. Dialed in Supplements
🔹 Added: 10g creatine (biggest game-changer for strength + stamina)
🔹 Kept up: Fish oil, EAAs, electrolytes, collagen, magnesium
4. Optimized Hormones
I had already spent months ensuring my thyroid, estradiol, testosterone, and progesterone were dialed in.
🔹 Testosterone: Maxed out at 1g/day compounded cream.
🔹 Thyroid: Monitored via comprehensive labs + DEXA scans.
The Results: What 3 Months of Smart Training & Nutrition Did to My Body
The results were stunning! After 3 months of a carnivore diet, heavy lifting, no cardio, and still imbibing (holidays + my birthday), this is what happened:
🔥 1.6% body fat lost → 18.2% → 16.8%
💪 Gained 1lb of muscle while losing 1.7lbs of fat
🏆 Kept my curves → Lost 1.5” at my waist, but maintained hip size
💥 Strength skyrocketed → Deadlift PR: 140lbs (from 115lbs), deeper push-ups
🦴 Bone density? No change → Time to reassess thyroid meds
🔬 Inflammation dropped → CRP down to 0.4 (low risk for disease)
🩸 Cholesterol plummeted → LDL dropped from 93 → 80, triglycerides cut in half
☀️ And I clearly lost a few shades over the Winter.
But then… I got sick. Twice.
Would I Do It Again? The Problem with Extremes
Let’s be real: extremes aren’t sustainable.
I wanted to see if a 48-year-old perimenopausal woman could get into the best shape of her life. I did. And I felt amazing!
But my immune system suffered, not from the carnivore diet, but from pushing too hard in all directions at once.
So here’s how I’m tweaking things:
✅ Diet: Switching to animal-based, adding berries, citrus, pomegranate for gut support
✅ Training: Keeping heavy lifting (4x/wk), adding 2 moderate cardio days + 1 HIIT
✅ Hormones: Dialing down testosterone + thyroid meds under doctor supervision
✅ Supplements: Keeping creatine, EAAs, fish oil, adding probiotics for immunity
✅ Stress: Cutting background news, walking without podcasts, and prioritizing breathwork
How You Can Apply This to Your Own Body Composition Goals
If you want to lose fat, build muscle, and get stronger without burnout, here’s where to start:
1️⃣ Prioritize Protein & Cut Empty Carbs–every bite should support your goals.
🔹 Aim for 1g protein per pound of ideal body weight.
🔹 Replace grains & processed carbs with berries, cruciferous veggies, citrus, and healthy fats.
2️⃣ Strength Train (Stop Overdoing Cardio!)–be strategic in your workout plan.
🔹 Lift heavy and progressively overload.
🔹 Cardio? Keep it at 3x/week max to avoid chronic stress mode.
3️⃣ Track Your Baseline–know where you are starting so you know how far you've come.
🔹 Take waist/hip measurements, DEXA scans, or labs before making changes.
4️⃣ Use Supplements Wisely–check out the "Enhance" chapter in Own Your Wellness for guidance on getting started.
🔹 Creatine is a game-changer—start taking 5-10g daily!
5️⃣ Manage Stress Like It’s Your Job–it's not about how much stress you have, it's how you handle it.
🔹 Walk, breathe, cut back on background noise, and don’t underestimate recovery.
Your body can change at ANY age. The key? Smart, sustainable adjustments over time.
Have you tried shifting your focus from weight loss to muscle-building? Drop a comment—I’d love to hear what’s worked for you!
Yours in health,
DD Forrest
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