Tag: carnivore athlete

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How to hit your protein & examples of meat based meals on carnivore, low carb, and keto

Meal prep cheat sheets to help give y’all visuals on examples of how to break down meals. 

Had tons of questions about how to hit 50g of protein. The biggest tip is TRACK YOUR FOOD! 

I like MyFitnessPal.

Educate yourself on what it is you’re consuming in meals. You don’t have to track forever, but self awareness is an investment that will serve you for a lifetime.

Here are cheat sheets of a variety of meats & animal based foods to make this as easy & basic af as possible!

You can eat 2-3 meals/d or even 4 of you need to. You guys can do things however you want, there is no right or wrong way.

Protein requirements will vary for different individuals, your goals, food & training preferences, health history, digestibility, etc…

I still recommend weighing out your meat raw, which is the information available on the label. Meat shrinks down 20-30% in weight after cooking. I find most people are either weighing & logging meat incorrectly &/or are inefficient at eyeballing. 

Also included the “meat your macros” with #MeatBars examples if you like 2 meals/d.

Hitting protein goals is a non-negotiable. Starting out hitting your maintenance macros is also highly recommended when adjusting to this way of eating (WOE). Use the tdeecalculator.net to find yours.

Our need for protein becomes even more important if we’re avid exercisers, in a muscle-gaining phase, a fat loss phase, &/or as we age.

My typical range is .8-1.2g/lb of bodyweight for most active individuals. The leaner the individual, the higher protein most can tolerate or require. I’ve had some even prefer up to 1.5g/lb of bw especially if they’re carnivore & in a fat loss phase. Those with more body fat, I’d likely have aim closer towards that ~0.8 recommendation.

Some examples I’ve used with clients:

21-40 y/o, 105 lb, 5’0-5’2 lean individual = ~105-158g protein (~1.0-1.5)

30 y/o, 120 lb, 5’2-5’3 lean individual = ~120-135 grams protein (~1.0–1.1)

30 y/o, 160 lb, 5’3-5’5 individual = ~130 grams protein (~0.8)

45 y/o+, 130 lb, 5’3 individual = ~130-145 grams protein (~1.0-1.1)

Happy meal prepping!

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The biggest question asked this week and your answer: what is your daily food & fitness routine?

  1. The fact I match my coffee cup is making my OCD so happy right now. 
  2. Most common question yesterday from y’all was about my daily routine & workouts so I’m gonna post the helpful infographics to give y’all ideas for the week!
Fyi! Special flash sale on the complete guide to meat & macros here!

There’s a LOTTA newbies round here, welcome! Bookmark these, save them as a reference as you wish.

If you’re lost on your path to success, go back to where it all began & start fresh.⁣

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You asked me how I figured out my routine, & it came from decades of making all the mistakes. My routine also changes with my learning & seasons.⁣

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When I began this Instagram years ago I used it as an outlet for myself & an inlet for others to join in my life journey. An honest & real depiction through the most incredible rollercoaster ride I will ever be on. ⁣

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Success, whatever your definition, won’t come easy. Habits & routines constantly evolve through your life. But there will be life truths that always ring true to bring you back to the ground where your roots were planted. ⁣

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LIFE TRUTHS ⁣

1.) You will never become the person you want to be if you don’t take care of your body. ⁣

2.) You are the sum of your surroundings. ⁣

3.) A wish is not a goal. ⁣

4.) The most important relationship you have is with yourself. ⁣

5.) The beauty is in the mess. ⁣

6.) Rich is in the eye of the beholder. ⁣

7.) The most important food in the world is soul food. ⁣

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Your life is a field of dreams. And like a farmer, you only reap an abundant harvest if you nurture the soil. Remember if you can’t love the reflection in the mirror with tummy rolls you’re not ready to love the reflection with a six pack. Appreciate your seasons. ⁣

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I mapped out my new daily routine here + workout structures, swipe away. ⁣

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I also created a PDF version with clickable links & clickable images to take you to the appropriate information. @swanwick @goultima @nuethix_formulations @emrtekinc @amazon 

Link to guides in IG bio as well!⁣

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As always, hope this helps you create a routine of your own!!⁣

⁣PS you can purchase your copy of the workout guide here: This Workout Guide + Free access to the Lilbitoffit’s 100 page Guide to Optimizing Food & Fitness 

**If you guys need to use other methods of payment, feel free to email me or reach out via Instagram and I will get you fixed up ! Email: katieokelly2@gmail.com

IG @lil_bit_of_fit

Oxox⁣

Coach K⁣

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How much protein should you eat and how to get in 30+ grams

Wonder how much meat you need to consume to hit 30+ grams of protein? Don’t want to track your food?

Here’s a cheat sheet of a variety of meats & animal based foods to make this as easy & basic af as possible! Protein requirements will vary for different individuals, your goals, food & training preferences, health history, digestibility, etc…

I would still recommend weighing out your meat raw, which is the information available on the label. Meat shrinks down 20-30% in weight after cooking. I find most people are either weighing & logging meat incorrectly &/or are inefficient at eyeballing. I was too! I also made the mistake of not adding the fat back on my meat after cooking which accounted for hundreds of calories less than I thought I was consuming. This can make or break your progress.

Check out this website! It’ll explain how draining your meat affects the leanness.

Hitting protein goals is a non-negotiable just like getting quality sleep. Protein helps us build muscle, recover, & keeps us more satiated in contrast to eating carbs. Most find you’re hungry an hour or so eating a carb based meal or snack.

Our need for protein becomes even more important if we’re avid exercisers, in a muscle-gaining phase, a fat loss phase, &/or as we age.

To quote Examine.com + current research: “if you’re of healthy weight, active, & wish to build muscle, to aim for 1.6–2.4 g/kg (0.73–1.10 g/lb) in grams of protein.”

My typical range is .8-1.2g/lb of bodyweight for most active individuals. The leaner the individual, the higher protein most can tolerate or require. I’ve had some even prefer up to 1.5g/lb of bw especially if they’re carnivore & in a fat loss phase. Those with more body fat, I’d likely have aim closer towards that ~0.8 recommendation.

Some examples I’ve used with clients:
21-40 y/o, 105 lb, 5’0-5’2 lean individual = ~105-158g protein (~1.0-1.5)
30 y/o, 120 lb, 5’2-5’3 lean individual = ~120-135 grams protein (~1.0–1.1)
30 y/o, 160 lb, 5’3-5’5 individual = ~130 grams protein (~0.8)
45 y/o+, 130 lb, 5’3 individual = ~130-145 grams protein (~1.0-1.1)

Now go smash some meat!

oxox

Coach K

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Body recomposition & losing body fat on higher protein carnivore

Body recomposition goes hand-in-hand with making sure your body feels safe enough to lose body fat which means you’re eating adequate calories for optimal body function, aka: you’re in good hormonal & metabolic health.

When I started my fitness journey my goal was to lose as much weight as possible on the scale. I had no idea what body recomposition meant. 

I got down to 105 lbs, by basically starving myself & doing cardio all the time. My current body looks completely different now, same weight. 

Know that the body you desire may take years to build & develop, mine has taken nearly a decade.

I was shocked at a check up for insurance at work 10+ years ago when they told me my body fat was 25% at 105lbs. Huge wake up call! I was #skinnyfat

I went carnivore 2 years ago, took a higher fat approach at first, gained weight (15lbs) my body fat was higher at almost ~26%. I switched to a higher protein/moderate fat approach & that is truly when my body changed to the lean physique you see today.

I’m not saying this is right for everyone but I just wanna explain you don’t have to fear food &/or higher protein even when you go low carb. 

You can make your diet cyclical too. You don’t have to follow a higher protein approach forever just make sure however you’re eating it aligns with whatever your body goal is.

People freak out & they think just because they’re not in high levels of ketosis they’re not gonna be able to lose body fat. 

I was never in a high level of ketosis & I still managed to lose 20lbs. Finally took an inbody scan & my body fat is now around 14-16% which I realize is pretty low for a female. I’m being transparent about my journey & experiences. This is the lowest my body fat has ever been & the best I’ve felt.

No matter what diet camp you belong to, if you’re gonna crush 2 habits a day please make them be SLEEP & eating enough protein 😴 🥩 🦾⁣! 

Swipe for tips that helped me!

Simply sharing my personal experiences & years working with clients as a nutrition coach. I hope these help you however you need!

I also have a 354 page guide I brained dumped everything learned throughout my years as a nutrition coach & on a carnivore diet.

Tap for Link!

Link in IG bio to get yours! I created a special discount price for you guys today! 😉 

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Tips that helped me

You don’t have to cram all your protein down your pie hole in 1 meal/d or fast. Split up up your meals for optimal digestion, satiety, energy, & adherence.

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It’s not only hard on your digestive system to break down protein but large meals make it even that harder. ⁣

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If you’re experiencing that crash post meal, take a look at your meal size. You may do better with more frequent/smaller sizes. ⁣

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Protein helps us build muscle, aka we look better naked. It also keeps us satiated & full. Trust me, if you’re eating enough protein in your meal you’re not gonna want all that other bullshxt.⁣⁣

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I’ve 2 ends of the spectrum, those eating barely enough to keep a bird alive, & the opposite with my meat based peeps, smashing 200-300g of protein because they fear fat. We gotta balance them out y’all. ⁣

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Protein is even more important when we are in fat loss deficits & as we age. We want to maintain as much lean muscle mass as possible so often we need to increase our protein needs.⁣

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My general recommendation is 1g/lb of body weight if you’re in a normal healthy range, or goal weight if you have more weight to lose. ⁣

Super lean, active individuals typically require higher protein levels. Some up to 1.2-1.7g/lb. (I fit that profile, active + lift, 5’1, 105lbs, ~16%bf. I consume ~160-180ish g/d. Doesn’t mean you need to eat like this but an illustration that everyone’s needs are different.)⁣

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General Client Examples:⁣

🤍 105-110lbs, 5’0-5’2 females ~110-130g⁣

🤍 115-130lbs, 5’1-5’3 females ~120-140g⁣

🤍 135-150lbs, 5’4-5’6 females ~140-160g⁣

🤍 155-175lbs, 5’5-5’8 females ~155-180g⁣

🤍 175-200lbs, 5’8-6’0 females ~175-200g⁣

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Save, tag, share w/yo frans🎉 

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The 5 top habits that helped me lose & keep off 55lbs + Carnivore Tips for Body Transformation!

The 5 top habits that helped me lose & keep off 55lbs + Carnivore Tips for Body Transformation!

Tap for YouTube

We cover your questions:

  • Top 5 Foundational Habits to body transformation
  • What can I eat on Carnivore?
  • Caution Foods
  • How do I curb cravings?
  • Diarrhea and constipation?
  • Meal timing, how much do I eat?
  • Macros, building muscle, losing fat?
  • Slow digestion tips?
  • Easiest way is to prep food?
  • Easiest food to track & digest?
  • How do I save money on Carnivore?
  • Ordering out? What do I tell others?
  • Do I have to track glucose & ketones to lose body fat?
  • Do I need to eat plants in fiber?
  • I’ve had bariatric surgery/a gastric sleeve can I still do Carnivore? Tips?
  • Is carnivore good for IBS & IBD?
  • Do I count carbs or net carbs? Can I eat honey & sweet potatoes?

Show notes⬇️

Purchase 354 page Ultimate Meat & Macros Guide PDF Link 🤗 https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=A7ME5JLKMGHSS

Complete Supplement & Product PDF Guide link: https://drive.google.com/file/d/1QZ7JTSHtuN_t_PcWyrEyJJyaDhTlTY7B/view?usp=drivesdk

#MeatBars Recipe Guide: https://drive.google.com/file/d/1a2AXYDWgvd_HWQf-hv_5S4I-hzQPNIFr/view?usp=drivesdk

Emr-Tek Red Light Device: https://emr-tek.com/products/firewave

Code: lilbitoffit30 for 30% off

Amazon Portable Infrared Sauna: https://amzn.to/3EUzM9x

Instagram: http://www.instagram.com/lil_bit_of_fit

Coaching FAQ’s: https://lilbitoffit.com/coaching-faqs/

All links: https://linktr.ee/lil_bit_of_fit

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Building muscle on the carnivore diet without carbs

Q: Can I build muscle on carnivore without carbs? A: YES. It comes down to eating enough food + resistance training.

Tap photo for all the cheat sheets to help you on IG!

Before we jump into this, the most important things to remember: 

1️⃣you actually GTTFG (go to the fxckin gym)

2️⃣you eat your meat & ample fat to support your goals, hormonal + metabolic function, & energy

3️⃣you love what you do & eat

4️⃣they’re intentional & appropriately structured to help you achieve your goals

Be realistic about your goals & expectations. All our goals will be different. If your goal is to simply move your body, have fun, be healthy, & get some mental stress relief – that’s a great goal too!

⁣That will still keep you consistent👏🏼 

⁣Movement is medicine.

Most often, these are not the people I talk with, most are looking for a specific aesthetic look, often being “toned” & “look like they work out.”

2 of the biggest roadblocks:

1️⃣You’re under eating & not willing to eat MORE to actually gain the tone you want.

2️⃣You don’t know what to do to actually gain muscle, & refuse or don’t like to lift weights because you don’t wanna get “bulky.”

I hear “I’m just not hungry” ALOT. And I always put it this way: a dying animal doesn’t eat, a thriving animal fights for its food. Which one do you wanna be?

Body recomposition changes, mean building muscle. As you build muscle typically you will lose body fat too. That takes more food. 

You will feel fabulous.

You will feel strong.

You will feel badass. 

And that feeling is addictive. 

Get addicted to being healthy, strong, & committing to your health in the appropriate ways to get you what you want. Because guess what?! Your fat loss cut will be super easy after going thru this period of focusing on getting strong & eating what your body needs 1st.

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There’s a reason bodybuilders look the way they do & this is the picture most clients give me when I ask them what they want to look like. 

Bodybuilders commit to their structured programs, they periodize nutrition which means eating more & gaining body fat at some point because they need to to regain health.

The principles & science don’t change, they still apply for building YOUR dream body.

Eat your meat. Lift your weights.

Oxox 

Coach K