As with any diet change, week one can be interesting.
Since I have done keto and gone through “keto flu” most the side effects are stuff I am aware of and I have added electrolytes and allowed myself to eat until full on a series of eggs, bacon, steaks, and ground beef. I am cutting out caffeine and soda slowly and moving to more water instead as the days go on.
Diet Starting Stats
- Height: 5’11”
- Weight: 297 pounds
- Body Fat: 45% (Fitbit Impedence Scale)
- Chest: 51 1/4″
- Waist: 52 1/8″
- Arms (L/R): 16 3/4″ / 16 3/4″
- Quads (L/R): 28 1/2″ / 29 5/8″
- Calves (L/R): 19″ / 18 1/2″
Week 1 Ending Stats
- Height: 5’11”
- Weight: 294.7 pounds
- Body Fat: 44% (Fitbit Impedence Scale)
Recent Blood Work (Feb 5th)
- Cholesterol, total – 185
- Triglycerides – 183
- HDL cholesterol – 48
- VLDL cholesterol cal – 32
- LDL Chol Calc (NIH) – 105
- Non-HDL cholesterol – 137
- Hemoglobin A1C – 5.6
- Glucose – 99
- BUN – 13
- Creatinine – 1.2
- eGFR creat (CKD-EPI 2021) – 76
- BUN/creatinine ratio – 11
- AST – 27
- ALT – 48
Current Medications
- Testosterone, 1mL Bi-Weekly
My Meal Plan
I prefer simplicity and while my wife likes to have varied foods I can eat the same thing day after day without a care, I will explore more food items because I want to hit the trail with the best options but it should change the home meals that often.
Most people feel the NEED to watch calories but on a carnivore diet, you want to eat until you are satisfied, especially in these first weeks to month. If I eat only 1/2 of either breakfast or lunch it is fine, if I eat it all it is fine. Over time your body will get the nutrients it needs making this simpler.
Breakfast (10-12pm)
I am planning for six eggs daily paired with 8oz steak or ground beef at 70/30. The first weeks on a transition can be difficult but I have experience with this and will plan for enough water, electrolytes, and rest.
6 Large Eggs – 441 calories
8 oz Ground Beef – 753 calories
Lunch/Dinner (2-6pm)
I prefer two meals a day and for myself, breakfast will move later which will then shift lunch into a dinner over time. I like a real steak for dinners as there is nothing like the constant chewing of meat to signal your body that you’re full.
16 oz Ribeye – 1474 calories
Intermittent Fasting
As you can see from two meals and being done by 6 pm the time I won’t be eating will be 16 hours which is good for your body to fully engage in clean up processes and help in expedited body fat loss.
I am not trying to lose muscle mass but to have hardcore focused body fat loss, something that Carnivore proves time and time again with real people, not just observational studies.
My Workout Plan
To help maintain muscle mass I plan to use my bar and free weight set to go through some consistent lifting and hiking on local trails. If time is an issue then focus on walking within the neighborhood for at least 3 miles or 60 minutes daily.
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