Meat-Only Macros: Building Muscle & Strength Without Plants

Understanding the Meat-Only, or Carnivore, Diet

What is a Meat-Only Diet?

The carnivore diet, also known as the meat-only diet, is a way of eating that focuses exclusively on animal products. It’s an elimination diet in the sense that it removes all plant-based foods from your plate. This means no fruits, vegetables, grains, legumes, nuts, or seeds. The result is a zero carb and, by its very nature, a type of ketogenic diet.

While some proponents point to potential historical and ancestral arguments for eating this way – suggesting our ancestors may have thrived on primarily meat-based diets during certain periods – the focus of this post is on the modern application of the carnivore diet for building muscle and strength.

Types of Meat Allowed (and Encouraged)

Red meat (beef, lamb, bison): Emphasize the importance of fatty cuts. Ribeye, T-bone, and ground beef with a higher fat percentage are excellent choices.
Poultry (chicken, turkey): Skin-on, dark meat is preferred over lean breast meat due to its higher fat content.
Pork: Bacon, pork belly, and other fatty cuts are welcome. However, be mindful of processing. Look for minimally processed options with no added sugars or nitrates whenever possible.
Fish and Seafood: Fatty fish like salmon, mackerel, and sardines are nutritional powerhouses packed with omega-3 fatty acids.
Organ Meats: Liver, kidney, and heart are incredibly nutrient-dense. Liver, in particular, is a potent source of vitamins and minerals.
Bone Broth: A great source of collagen, minerals, and amino acids, bone broth can be easily made at home or purchased pre-made.
Eggs: Whole eggs, including the yolks, are a complete protein source and rich in essential nutrients.

What’s Not Allowed:

All fruits.
All vegetables.
Grains (wheat, rice, oats, etc.).
Legumes (beans, lentils).
Nuts and seeds.
Dairy (for strict carnivore, though some include it – we’ll address this nuance later). Some people tolerate certain dairy products, particularly hard cheeses and full-fat yogurt, but a strict carnivore approach excludes all dairy.
Processed foods, sugars, and artificial sweeteners.

The Science (and Anecdote) of Muscle Building on a Carnivore Diet

Animal-Based Protein: The Superior Building Block?

Protein is essential for muscle growth, and animal products provide a complete and highly bioavailable source.

Complete Protein Source: Animal protein contains all nine essential amino acids that our bodies cannot produce on their own. These amino acids are the building blocks of muscle tissue.
Bioavailability: Animal-based protein is often more readily absorbed and utilized by the body compared to plant-based protein sources. This means your body can more efficiently use the protein you consume for muscle repair and growth.
Leucine Content: Leucine is a branched-chain amino acid (BCAA) that plays a crucial role in stimulating muscle protein synthesis. Animal products, particularly red meat, are rich in leucine.

The Role of Fat in a Meat-Only Diet

On a carnivore diet, fat becomes your primary fuel source, and it plays several vital roles in supporting muscle growth and overall health.

Primary Energy Source: Since you’re eliminating carbohydrates, your body switches to using fat for energy through a process called ketosis.
Hormonal Support: Adequate fat intake is crucial for maintaining optimal hormone levels, including testosterone and growth hormone. These hormones are essential for strength training and muscle growth.
Satiety: Fat is highly satiating, meaning it helps you feel full and satisfied after meals. This can help prevent overeating, which is important for maintaining a healthy body composition.

Ketosis and Muscle Preservation

Ketosis is a metabolic state where your body, deprived of carbohydrates, begins to burn fat for fuel, producing ketones in the process.

Ketosis can be muscle-sparing, especially during a calorie deficit. When your body is efficiently using fat for fuel, it’s less likely to break down muscle tissue for energy.
A common misconception is that carbohydrates are essential for muscle growth. While carbohydrates can help replenish glycogen stores after exercise, this can also occur through gluconeogenesis, a process where the body creates glucose from protein and fat.

Addressing Common Concerns

Micronutrient Deficiencies: Concerns about deficiencies, particularly vitamin C and fiber, are often raised. While a well-planned carnivore diet can address these concerns, it’s important to be mindful. Organ meats, like liver, are incredibly nutrient-dense and can help fill potential gaps. For concerns regarding supplementation, consult a doctor.
Gut Health: The lack of fiber is another common concern. While fiber is important for gut health in a standard diet, anecdotal evidence suggests that the gut microbiome can adapt to a meat-only diet. Many individuals report improved digestion and reduced bloating.
Sustainability and Ethics: There are legitimate concerns about the environmental impact and ethics of a meat-only diet. Sourcing meat from sustainable and ethical farms is crucial.

Strength Training on a Meat-Only Diet: Optimizing Results

Training Principles Remain the Same

The fundamental principles of strength training don’t change on a carnivore diet.

Progressive Overload: You still need to progressively challenge your muscles by increasing weight, reps, or sets over time.
Proper Form: Maintaining correct form is crucial to prevent injuries, regardless of your diet.
Rest and Recovery: Adequate sleep and rest days are essential for muscle repair and growth.
Periodization: Changing up your training program is crucial to long term gains.

Adjusting Training for a Carnivore Diet

While the core principles remain, some adjustments might be beneficial.

Listen to Your Body: Pay close attention to your energy levels and adjust your training intensity accordingly. Some days you may feel incredibly strong, while others you may need to reduce the load or volume.
Hydration and Electrolytes: Adequate water and electrolyte intake are crucial, especially on a carnivore diet. You may need to supplement with sodium, potassium, and magnesium, as these minerals are often lost through sweat and urine.
Consider Training Frequency: Some individuals report faster recovery on a meat-only diet, potentially allowing for more frequent training sessions. However, this is largely anecdotal and depends on individual response.
Starting slow: It is important to not over do it in the first few weeks. Your body needs time to adapt.

Sample Workout Structure (Optional)

A basic, full-body strength training routine focusing on compound exercises could look like this (3 times per week):

Squats: 3 sets of 5-8 reps
Bench Press: 3 sets of 5-8 reps
Deadlifts: 1 set of 5 reps
Overhead Press: 3 sets of 5-8 reps
Rows: 3 sets of 8-12 reps

An Upper/Lower split could look like this:

Monday: Upper Body
Tuesday: Lower Body
Wednesday: Rest
Thursday: Upper Body
Friday: Lower Body
Weekend: Rest

Macronutrient Breakdown: The Meat-Only Macros

Protein Intake: The Cornerstone

Protein is the most critical macronutrient for muscle building.

Recommendations: Aim for 0.8 to 1.2 grams of protein per pound of body weight, or even higher if you’re very active and focused on building muscle. If you prefer to use lean body mass, the recommendation can be closer to 1 gram per pound of lean body mass.
Timing: Distribute your protein intake throughout the day, aiming for a good amount of protein with each meal.

Fat Intake: Fueling Performance

Fat provides the energy your body needs on a carnivore diet.

Finding Your Ratio: Your ideal fat intake will depend on your individual needs and goals. If you’re aiming for a calorie surplus to build muscle, you’ll likely need a higher fat intake. If you’re aiming for weight loss, you may need to moderate your fat intake slightly (while still prioritizing protein).
Emphasize Natural Fats: Focus on the natural fats found in meat, poultry, fish, and eggs. Avoid added processed fats like vegetable oils.

Carbohydrates: Zero (or Near Zero)

The carnivore diet is inherently a zero carb diet.

This is a defining characteristic of the diet. You will not be consuming any significant amount of carbohydrates.
Some individuals experiment with carb cycling, strategically incorporating small amounts of carbohydrates around workouts. However, this is not considered strictly carnivore.

Meal Timing and Pre/Post Workout Considerations

Pre-workout: Consuming fatty cuts of meat or eggs a few hours before your workout can provide sustained energy.
Post-workout: Leaner cuts of meat might be preferred post-workout to potentially aid in faster amino acid absorption. However, the overall daily protein intake is more important than precise timing.

Potential Benefits and Drawbacks (Beyond Muscle and Strength)

Reported Benefits

Weight loss (when combined with a calorie deficit).
Improved mental clarity (anecdotal reports).
Reduced inflammation (anecdotal reports).
Simplified eating: The diet is very straightforward, making meal planning easy.
Potential improvements in certain autoimmune conditions (anecdotal, and requires more research).

Potential Drawbacks

Restrictiveness: The diet is highly restrictive, which can make it challenging to adhere to long-term and can pose social challenges.
Potential for nutrient deficiencies: If not carefully planned, the diet may lead to deficiencies in certain vitamins and minerals.
Cost: High-quality meat can be expensive.
Lack of long-term research: There is limited long-term research on the carnivore diet.
Potential for digestive issues: Some individuals experience digestive issues, particularly during the initial adaptation phase.
Kidney Problems: People with pre-existing kidney problems should avoid this diet.
Environmental Impact: The environmental impact of meat production is a significant concern.

Transitioning to a Meat-Only Diet

Start Slowly

Begin by eliminating processed foods from your diet.
Next, cut out added sugars.
Gradually reduce your intake of grains, legumes, fruits, and vegetables until you are consuming only animal products.

Consulting with Professionals

It is strongly recommended that you consult a doctor or registered dietitian before starting a meat-only diet, especially if you have any pre-existing health conditions. Regular blood work monitoring is also advisable to track your health markers.

Listening to Your Body

Pay close attention to how your body responds to the diet. Keep a food journal to track your meals, energy levels, and any symptoms you experience. Make adjustments as needed, and don’t hesitate to seek professional guidance if you have any concerns.

Conclusion

The carnivore diet, a meat-only diet, offers a unique approach to muscle building and strength training. By focusing on animal-based protein and eliminating carbohydrates, it creates a zero carb, ketogenic diet environment. While anecdotal evidence and emerging research suggest potential benefits, it’s crucial to approach this way of eating with careful planning, awareness of potential drawbacks, and guidance from healthcare professionals. The emphasis on high-quality protein and fat, combined with consistent strength training, can provide the necessary building blocks and fuel for achieving significant gains in muscle mass and strength.

Frequently Asked Questions

Can I drink coffee or tea on a carnivore diet?

Strict carnivores typically avoid coffee and tea, as they are derived from plants. However, some individuals tolerate black coffee or plain tea without issues. It ultimately depends on your personal tolerance and goals.

What about supplements?

While a well-planned carnivore diet aims to provide all necessary nutrients, some individuals may benefit from certain supplements, particularly electrolytes (sodium, potassium, magnesium). Consult with a healthcare professional to determine if supplementation is necessary for you.

How long does it take to adapt to a carnivore diet?

The adaptation period varies from person to person. Some individuals experience noticeable changes within a few days, while others may take several weeks or even months to fully adapt. Common initial symptoms, often referred to as the keto flu, can include fatigue, headaches, and digestive upset. These symptoms typically subside as the body adjusts to using fat for fuel.

Is the carnivore diet safe for everyone?

The carnivore diet is not recommended for everyone. Individuals with pre-existing kidney problems, certain metabolic disorders, or a history of eating disorders should avoid this diet or consult with a healthcare professional before attempting it. It’s also crucial for pregnant or breastfeeding women to consult with their doctor before making any significant dietary changes.

Can I eat dairy on a carnivore diet?

This depends on the individual. Some people can tolerate dairy, while others may have problems.