A day in The Meat Life

I've been following the zero carb diet for just over 4 months. I've lost 7% body fat (almost 20 pounds)! Over this time my muscle mass has gradually risen. I've added just over a pound of muscle in 4 months.

That may not seem like a lot but there has been much experimenting with fat to protein ratios and percentages, overall calorie intake, and type of exercises programs to see what works the best for me to lose fat and gain muscle.

I think I've got it dialed in and I wanted to share it with you guys.

When I started this, I wasn't eating enough. I lost a lot of weight; fat and muscle. I started at almost 94 pounds of muscle and got down to 92lbs. at certain points. I'm now up to 95lbs. while still maintaining 10% body fat, here's how.

First, I used the Carnivore Calculator to figure out how much I should be eating based on my BMR and activity level. Those numbers are below.

Second, I made sure to hit those numbers every day. I had these numbers for several weeks but was only getting up to 2200-2500 calories per day, not the 3000 I should have been shooting for. Within 2 weeks of hitting 3000 or more every day, I dropped more body fat and my muscle mass went up.

Daily menu sample
Here is a sample day of how I eat. It's not the same every day, I may go with less bacon and more eggs one day, or have ground beef twice instead of sausage. This is just a sample.

One thing I like to maintain is when I eat. I eat 3 good meals every day. My afternoon meal is almost always within half an hour after a workout.

This sample breaks out into the following macros:
- Total calories: 3249
- Protein: 210g
- Fat: 263g

NOTE: I'm OK going over the calorie goal in this instance because the overage is coming from protein. This has no bearing on fat gain and can only help with muscle gain and recovery. If I was over my calorie goal and my protein goal was low with my fat goal being over, then I would have to make adjustments.

Working Out

Here's the basic template that I work off of.
- Monday: Heavy Lower
- Tuesday: Heavy Upper
- Wednesday: Active Recovery, Accessory work
- Thursday: Hypertrophy Lower
- Friday: Hypertrophy Upper
- Saturday: Rest
- Sunday: Accessory, Skill work

A typical workout for me goes something like this.

10:00 Warm-up
15:00 to 20:00 Main lift
10:00 to 15:00 Secondary lift/Superset work
10:00 to 20:00 Metcon
10:00 to 15:00 Accessory/Finishing work

In the last 4 months, I've set PR's in:
- 1RM Deadlift
- 1RM Power Clean
- 3RM Overhead Squat
- 5RM Deadlift
- Max Rep Bar Muscle-ups
- 3RM Front Squat
- 1RM Split Jerk
- 1 RM Power Snatch

The biggest things that I've done is:
1. Not limit the protein
2. Make sure I keep fat in check
3. Lift heavy weights often and consistently.

Hope this helps.


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