Need to find energy for Gym Work & Running as well as maintain weight?

[Rock]

Hi All.

 

Hoping for your assistance.

To overcome a lifelong IBS situation I stumbled across carnivore.

Now, apart from cheat moments I've been eating meat products exclusively for 4 months.

Generally:

Breakfast: 3 or 4 eggs with cheese, and/or regular mince patties or bacon.

Midday: Beef steak, or Pork, or Chicken, or Seafood.

Dinner: Beef steak, or Pork, or Chicken, or Seafood.

I lightly grill with butter, top patties and omelettes with cheese, add milk to my coffee.

No sugar, no fruit, no carbs.

My IBS dropped from 8-9 out of 10 to 2-3 out of 10.

Am now very regular and best formed stools in decades.

 

My problem is that I'm quite skinny and shrinking away.

I was never overweight & have dropped from 67kg to 59kg.

Also my energy tanks when I attempt jogging or gym work.

 

Any recommendations?

 

Edited September 2 by Rock

[Meathead]

Fatty meats.

Pork chicken and fish don't contain enough fats especially when you first start carnivore. 

[Scott F.]

Second that.

I have found I have more energy and better efforts in the gym on the red meats. So much so (see the post above) I am about to ease into a red meat, water and salt diet.

Another thing is electrolytes. When I started I didn't read any instructions, just dove in headfirst. I was feeling flat and not all that energetic. Then I read about electrolytes and tried a couple of the store bought versions. I didn't like their taste and found a youtube video for a homemade electrolyte solution. Between the fats and the electrolytes I have found more energy than I have had in a lot of years. 

Scott

[Meathead]

31 minutes ago, Scott F. said:

Then I read about electrolytes and tried a couple of the store bought versions. I didn't like their taste and found a youtube video for a homemade electrolyte solution.

Stevia and any sweetener sucks IMO, Redmond Real Salt and water 24/7 is my go to. 

[Rock]

5 hours ago, Scott F. said:

Second that.

I have found I have more energy and better efforts in the gym on the red meats. So much so (see the post above) I am about to ease into a red meat, water and salt diet.

Another thing is electrolytes. When I started I didn't read any instructions, just dove in headfirst. I was feeling flat and not all that energetic. Then I read about electrolytes and tried a couple of the store bought versions. I didn't like their taste and found a youtube video for a homemade electrolyte solution. Between the fats and the electrolytes I have found more energy than I have had in a lot of years. 

Scott

Thanks Scott.

I've been using Celtic Sea salt and add this to all my meats & eggs.

I also drink mineral water.

Maybe I can increase amount?

[Scott F.]

It is a 'dial it in for yourself'. 

I haven't been doing it very long and I mostly just say 'this works for me'. 

I didn't have my electrolytes right and I felt like I was dragging. Over the weekend I started adding the electrolyte solution to all my food and after a couple days I lost that dragging around feeling. I don't his the gym like a crazy person but I do move from set to set quicker than most. I leave the gym, come home and walk between 3-4 miles. Along the way I try to get in 60-70 squats and 40-50 pushups. The week before I struggled, then it was like a boost, and I felt better.

Since I am heavy on the fats and I make sure I hit the salts, I have had more energy now than I have had in a lot of years. 

Scott

[Rock]

9 hours ago, Meathead said:

Fatty meats.

Pork chicken and fish don't contain enough fats especially when you first start carnivore. 

Thanks Curt.

I'll have to get more red meat.

I also like cooking hamburger patties with butchers high fat beef mince.

It's a way of eating high fat which is visually hidden in the mince.

I cook them in butter and when serving, pour the frypan liquid over the patties.

I'll also top them with cheese which melts into them.

 

A big problem I'm learning is that butchers save money by mincing meat products which haven't sold and are close to their use by time.

When mincing, they add sulfur nitrates to preserve and feshen the meat.

A former work colleague of mine worked for a butcher and would nitrate the mince with amounts far greater than legally allowed.

I'm thinking, I might have to stop buying mince and mince the meat myself.

 

Hopefully extra electrolytes may help with energy, but what about my weight loss?

I've become frighteningly skinny.

[Rock]

16 minutes ago, Scott F. said:

It is a 'dial it in for yourself'. 

I haven't been doing it very long and I mostly just say 'this works for me'. 

I didn't have my electrolytes right and I felt like I was dragging. Over the weekend I started adding the electrolyte solution to all my food and after a couple days I lost that dragging around feeling. I don't his the gym like a crazy person but I do move from set to set quicker than most. I leave the gym, come home and walk between 3-4 miles. Along the way I try to get in 60-70 squats and 40-50 pushups. The week before I struggled, then it was like a boost, and I felt better.

Since I am heavy on the fats and I make sure I hit the salts, I have had more energy now than I have had in a lot of years. 

Scott

thanks Scott.

 

I'm scared to get back into aerobics and also my gym routines.

This will cannibalize my muscles for energy.

My body is already fat free at 59kg.

Edited September 3 by Rock

[Scott F.]

I'm on the other end of that spectrum. No real input from me.

If I took a stab at it I would say increase the fat content to the point you are no longer in a calorie deficit.

You could even be the candidate for supplementation. Most every one says the carnivore diet does not need the protein additives. Maybe try to eat a surplus amount of fatty meat/heavily fatted and then use the shakes to get the protein. 

Again, I started off at 306 pounds. Just tossing out a guess. No real experience.

Scott

[Rock]

10 hours ago, Scott F. said:

I'm on the other end of that spectrum. No real input from me.

If I took a stab at it I would say increase the fat content to the point you are no longer in a calorie deficit.

You could even be the candidate for supplementation. Most every one says the carnivore diet does not need the protein additives. Maybe try to eat a surplus amount of fatty meat/heavily fatted and then use the shakes to get the protein. 

Again, I started off at 306 pounds. Just tossing out a guess. No real experience.

Scott

Thanks Scott.

I might skip shake supplementation and work towards increasing my whole meat and fat intake and hopefully things will change.

As well as being carnivore, I also avoid anything ultra processed, or made by a food company.

My cholesterol started at 2.3mmol/L & went up to 3.5mmol/L, & most recently 4.2mmol/L.

Hope the increase in fat doesn't bump my stats.

 

 

[Scott F.]

Hope it works out for you.

I'm on the other end of the spectrum....you skinny people have "champagne problems". LOL

Scott

[Rock]

3 minutes ago, Scott F. said:

Hope it works out for you.

I'm on the other end of the spectrum....you skinny people have "champagne problems". LOL

Scott

I think we both envy the other.

I could use some of your excess.

Far from champagne, I'm fast becoming a shadow.

[Meathead]

Rock,

Redmond real salt, Himalayan salt or Celtic sea salt with water for electrolytes,  all this marketed bull crap with Stevie and flavorings may not work for some people.  I do Redmond salt and water myself. 

Dr Shawn Baker works out and is knowledgeable about carnivore lifestyle. He has a youtube channel.

Pork should be like pork belly, chicken should be thighs (they have the most fat) with skin on.

Limit yourself on any meat other than fatty beef ie; chuck roast, ribeye and such. 

Save money buying a chuck roll and cut it up yourself,  Butcher Wizard has channel dedicated to processing sub primal cuts for people. 

Here's someone who has a video that may help you understand better than I can explain. 

 

Edited September 3 by Meathead

[Meathead]

Here's something about electrolytes. 

https://youtube.com/shorts/qIiO-ENzxCo?si=sQiBed7B_Wnj1---

[Geezy]

The other guys are leading you in the right direction Rock.
I will just add that there are electrolyte supplements that don’t have Stevia or any other sweeteners in them.
KetoChow is one and LMNT has one as well.
Your cholesterol going up should not be a concern. There is no evidence that high cholesterol causes any heart disease. High LDLc is good for you and the only cholesterol marker you need to look at is your HDL to Triglyceride ratio. Divide your Tri’s by the HDL and if your ratio is 1.5 or less you are good to go. 2 isn’t terrible but could use improvement.

At four months you could still be adapting so give it more time.

Yes, fat and salt help with your energy. After all, you are no longer using glucose for energy so you must use ketones for energy and that can only come from fat.

You are eating three meals a day but are you eating enough? It sounds like you have a high metabolism so you really need to sock the food away.
Me personally I can function just fine and maintain my weight eating 1500 to 1700 calories a day and I do that with just one meal a day but I don’t have a high metabolism.
I don’t know how many calories you are eating per day but it sounds like you may need to start tracking your macros the see if you are in a calorie deficit and to make sure you’re getting enough fat vs protein.
You need to be your own N of 1 and experiment. If your eating 2000 cal per day then you might kick that up to 2500 for a few weeks to a month and see what happens. Keep a journal while you do this. If you still are losing the go up another 500 calories and see what happens. Keep doing this until you find what works for you.
You can also use this method for finding the proper fat to protein ratio as well.
You may need to increase your protein along with the fat to help add muscle.
You just need to play with the numbers. Everyone is different so you need to find your own groove.
Good luck and welcome to Carnivore Talk.


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[Rock]

5 hours ago, Geezy said:

You can also use this method for finding the proper fat to protein ratio as well.
You may need to increase your protein along with the fat to help add muscle.
You just need to play with the numbers. Everyone is different so you need to find your own groove.
Good luck and welcome to Carnivore Talk.


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Thanks for the encouragement Geoff.

After decades of fat vilification, it can go against my conditioning to up my fat intake.

Having adopted carnivore, I now know it was always sugar & refined carbs that are the villains.

I'll work on upping my intake & incorporate electrolytes.

I've enrolled in a gym and realize I need to stimulate muscle growth to get back my weight.

Will tread lightly until cardio wise until I know I'm covering my calorie needs.

 

[Rock]

Thanks Curt.

I'll make sure I select the most appropriate meats & work on electrolytes.

Great Youtube references as well.

Will view these for further advice.

 

I'm so appreciative for you assistance and advice.

Will work towards turning things around.

I bought a large hunk of brisket wrapped in its fat to pressure cook tonight.

Will make sure to drink its soup as well as the meat/fat.   

 

 

 

 

[Geezy]

Sounds like you are on the right track Rock. Keep us posted on how you do.


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[Orweller]

On 9/3/2024 at 8:35 AM, Rock said:

Thanks Scott.

I might skip shake supplementation and work towards increasing my whole meat and fat intake and hopefully things will change.

As well as being carnivore, I also avoid anything ultra processed, or made by a food company.

My cholesterol started at 2.3mmol/L & went up to 3.5mmol/L, & most recently 4.2mmol/L.

Hope the increase in fat doesn't bump my stats.

 

 

Things will change as you adjust. I am also 12% lean at 135 lbs. which is about 61kg. From 65kg since I started 10 months ago. I do not feel weak at all and actually see a lot of muscle definition, and feel stronger when lifting weights. It took some time to adjust. It depends on when you started. In the beginning I lost some strength and endurance, but now I am back to my normal progression. 

[Rock]

42 minutes ago, Orweller said:

Things will change as you adjust. I am also 12% lean at 135 lbs. which is about 61kg. From 65kg since I started 10 months ago. I do not feel weak at all and actually see a lot of muscle definition, and feel stronger when lifting weights. It took some time to adjust. It depends on when you started. In the beginning I lost some strength and endurance, but now I am back to my normal progression. 

Hi.

 

Thanks for your encouragement.

At the moment, due to commitments, I haven't been spending time on myself.

I haven't restarted my gym workouts and have slipped on adhering to my diet.

 

My fear has been that starting a reasonable cardio routine will accelerate my situation.

That is, when there is not enough fat to supply ketones the body starts to attack muscle tissue.