Tag: carnivore macros

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What macro or food should I choose if I’m hungry and going over my calories in a diet?

carnivore macros protein

I know I’m not the only one who has wondered this exact thing in times of hunger & juggling fat loss &/or physique goals…or playing the ole “macro Tetris” 

😆

Basic rule of thumb: if you hungry & you’re choosing to over eat, CHOOSE A LEAN (means lower fat) PROTEIN SOURCE. The higher the fat content, the higher your calories will be.

Carbohydrates typically affect your blood sugar the most.

This is also a reason higher protein carnivore & meat-based diets vs high fat are extremely effective in helping you achieve & maintain a lean, more muscular (athletic or “toned” as a term many of you use) physique.

Youtube, video also on IG @lil_bit_of_fit

Also a reason why fat cycling is effective. (which is similar to carb cycling for those who are familiar with carb cycling)
It focuses on higher protein and helping you achieve a calorie deficit by lowering your fat on specific days. Basic science and math at the end of the day.

My favorite lean protein sources:
Ground chicken
Lean ground beef (90-93%)
Cod
Tilapia
Shrimp
Scallops
Chicken breast

Hope this helped you guys!

All links here to purchase the 354 Page Meat & Macros Guide & Coaching FAQs if you need help reaching your goals!

oxox Coach K

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I don’t want to track my food

I hate tracking my food. – something I hear every day⁣
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Let’s have a come to Jesus moment y’all…⁣
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When you do “structure” “right,” the freedom follows with ease.⁣
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Which means if things aren’t progressing the way you’d like chasing a specific goal you must gain self-awareness & data to help you make the correct adjustments.⁣
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Once you do that & create a “structure” that serves you & your goals, they become second nature & aren’t viewed as rigidity anymore.⁣
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Your habits & routine become part of you.⁣
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Some things you had to do before you created your structure you may not have to do anymore, a.k.a. tracking.⁣
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Too many people view “structure” as ubiquitously restrictive in a “bad” way. It’s not bad. Just like fasting isn’t bad or a dirty word unless you abuse it. They’re TOOLS.⁣
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I get it, you be scrollin the gram & people are telling you you don’t need to track your food, or diet, or eat low carb, or drink, or eat meat, or are a vegetarian – whatever….⁣
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But what most of these people aren’t telling you, The ones that have found a solution that works for THEM is that they spent years:⁣
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➡️learning about nutrition, different diets, macros, calories, trigger foods, etc⁣
➡️tracking their intake in some capacity⁣
➡️unlearning self sabotaging habits & behaviors⁣
➡️rewiring their eating & daily routine habits (most of us, me included, didn’t grow up with nutritional guidance)⁣
➡️doing the inner work to build better habits, develop better awareness of their body’s signals, change their inner narrative, & spend time in multiple different nutritional “seasons” (maintenance, deficit, surplus), often multiple times⁣
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“Eating whatever you want” looks easy for these people because they’ve done the work. ⁣
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The freedom I & they have NOW comes from the work we did years, decades prior. ⁣
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You learn thru making mistakes & having patience what actually works for your body.⁣
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You LOSE the fear & you gain 2 things:⁣
🧠knowledge⁣
🙏self-trust⁣
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So… you want the freedom? Put in the work. ⁣
All things we learn when you work with me.

Link in to coaching FAQ’s
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Oxox⁣
Coach K

#trackingmacros #fatlosstips #weightlossjourney #carnivorediet

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Things I had to do to lose body fat and achieve a healthier lean physique

The majority of your questions today revolved around: macros, daily routine, changes that made the biggest impact on fat loss & my transformation, & workouts. 

Y’all I simply consistently eat meat & lift things. I’ve shifted my focus however completely from fitness & aesthetic goals to my career & longevity the past couple years.⁣

Some things that haven’t changed are the facts I still have Crohn’s (although in remission & med free), & life still takes consistency & intention.

I know many of you are struggling right now…with all kinds of stuff like life, health & fitness, maybe relationships too.

One of the best question asked today was, “How do YOU stay committed & consistent?⁣

I replied, “Commitment is defined as a willingness to give your time & energy into something you believe in, a promise or firm decision to do something.⁣”⁣

What more worthy thing to believe in, commit to, & invest in than yourself & your health?

The process…⁣

1. Truly look at yourself & current state. What are your goals/desires? What do you need to improve to move the needle forward?⁣

If you’re clearly not where you want to be, you need to own that. It is not anyone else’s fault but yours. You control your reality.

Picture your future self & condition. What thoughts & reality do you want to grow? How would you feel? Really visualize this as luscious & vibrant as possible. This is massively impactful, because it’s going to create possibility & self belief.⁣

A practice that helps me visualize & shift my energy to a positive place: I pull up Pinterest & consume positive quotes, images, videos, anything that shifts my state to a happy empowered place.

Swipe save & share! Hope these help!

Link for product info, discount codes & resources here

I’m rooting for you! 

Oxox

Coach K

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Pimp your easy carnivore meal prep!

PIMP YO MEAL PREP YALL!

I understand that not everyone can smash the same food day in & day out like a machine, especially when cooking for a family.

You know what they say…variety is the spice of life. 😉

Meal preppin the same #basicafmeals every day is a great way to break yourself into the world of meal prepping & macro skill building. 

**Disclaimer, these are just suggestions & options — everyone’s needs, sensitivities, triggers, diet preferences, macros, etc will all be different**

As always, proteins (meats & eggs) should be the center & priority of your meals. Your optimal energy sources come from your fats & carbs.

ALL THE CHEAT SHEETS!

Meat Options

Spice Options

Condiment Options

Cooking Method Options

Recipe Options

High & Low Fat Options

Some of my meals staples too

GET YOUR SWIPING FINGER READY!

Don’t forget I have a 354 page Meat & Macros guide which includes a whole section on meal prep, recipes, fat loss guides & MORE available in the link in my Instagram bio!

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Spend less time worrying about these things to lose more body fat

Do you get anxiety when you look at old pictures or how many calories you burned or how rigid you need to be on your diet?

I’ve talked to a lot of you about this today.

Its ok if your diet is different now than it was then. You have control over your choices. And just because you have 1 or 2 days of consuming more than you normally do doesn’t mean you’ve failed.

You need to focus & track the important things. See below & make sure to save, share, & tag this post on IG!

You need to have self-awareness over chronic self sabotaging habits. 

If you are constantly worried about the number on the scale or how many calories you burned or how rigid you are with your diet because you fear other people will judge you, or how long or how much you need to be fasting & these things lead to binging & physical &/or emotional harm, we have some self healing work to do.

This exact conversation comes up in coaching consults on the reg. Whether my clients are in their 20s, 30s, 40s, 50s or beyond. Disordered eating & body image issues do not discriminate.

This concept was hard for me to accept, too. We change, it’s what we do. If you are taking care of yourself, feel good, & nourishing your body with food, so be it if you’re doing things a little differently than others.

If I have a rough body image day & miss a smaller or leaner or stronger version of myself, I quickly remember how miserable I was at certain times in my life. Then I’m grateful. 

I thought about food constantly, had intense anxiety around food in social situations, was a slave to my exercise. I worried more about what other people thought of me than what I thought about myself.

You give up your power. Your hobby then becomes chasing a smaller version of yourself. And I’ll tell you right now it doesn’t help you lose more body fat more times than it does.

Engage in movement you love & eat food that supports your physical & mental health. 

Food is a part of life, not your whole life.

Focus on the important shit that truly will move the needle forward. 

Oxox Coach K

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Basically why the vegan diet would kill me

Had a vegan DM this mornin that said my health would deteriorate & I wouldn’t be able to poop right if I didn’t eat plants & carbs.

🤔 Hmmmmm

So I snapped a picture.

My response, “I think the f*ck not, Karen.”

After 2 years of being meat based, here are some things I know for sure, see below & swipe left👈🏻

I don’t digest plants, fruits, veggies, gluten, nuts, seeds, nut butters, veggie oils, fiber, high fodmap foods, most carbs other than white rice & gluten free rice based products, lectins, oxalates, & excess sugar well

Carbs more likely make me want to binge

85% ground beef is my favorite

I thrive best on 2lbs of beef/day

No, I never get sick of it

Yes, I Crossfit & eat basically meat & eggs

No, I never feel deprived or starving

Yes, the airfryer is life. I have 2, named Albert (Al) & Abe

No, I don’t have trouble pooping, actually it’s better than ever

No, I never have abdominal pain, bloating, G.I. bleeding, or gas anymore

Yes, I still eat occasional white rice & rice cakes when I need them. I’m a liberal carnivore. No haters allowed.

No, I don’t binge anymore, my appetite has corrected

Yes, my sleep & energy are great

Yes, it took a long time (~1year) to find my groove, lose body fat, & adapt. Have patience.

Yes, I tracked macros & my food to figure shit out, & you should too if things aren’t working.

I think that rounds out the questions I got this morning, too.

Oh, & to the vegan that messaged me this mornin, if you wanna challenge this farmer‘s daughter to a bale throwing contest,  I accept.🦾🙋‍♀️🥩🐮

That is all the rambling. Happy Tuesday squad ❤️

 #teamcarnivore #meatheals #zeroplants  #autoimmunediet #meatlover #musclegaintips #fatlosstips #carnivoremacros #flexibledieting ⁣#iifymgirls  #carnivorediet #ibsdiet #ibddiet #crohnsdiet #crohnsandcolitis #bloatinghelp #animalbasednutrition #carnivorewomen #ketocarnivore #ketodiet #carnivorecoach #meatbaseddiet #animalbaseddiet #carivoreketo #carnivorebodybuilding #carnivorecrossfit #crossfitgirls #lchfdiet⁣ #guttriggers #constipationhelp 

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Lilbitoffit’s Keto Carnivore Feta Meatballs

Love the savory flavor in these bad boys!

Keto Carnivore Feta Meatballs!

Choose whatever ingredients suit your need best! I exclude the pork because I’m sensitive for example. Lamb & beef still taste fab!

Also, goat & harder cheeses in moderation  don’t seem to bother me as much as other cheeses for my fellow lactose intolerant peeps.

INGREDIENTS

200 g (7 oz) ground lamb

200 g (7 oz) ground pork (optional if you’re sensitive)

200 g (7 oz) ground beef 

100 g (3.5 oz) Feta cheese Goat or sheep

2 eggs 

Garlic to taste (optional, powdered or fresh, you’re choice)

2 tbsp ghee or butter

1 tsp black pepper (optional)

1 tsp paprika (optional)

SWIPE FOR ALL DIRECTIONS 🤗 

MACROS PER 1 MEATBALL

(Will vary on size & ingredients)

FAT: 7g

CARBS: 0g

PROTEIN: 9g

CALORIES: 100

You can Airfry & bake these too but I find the meatball texture & crispy exterior do best in a frying pan.

Ps if you don’t have a sensitivity these taste amazing dipped in a little marinara sauce!

Have fun, be creative, keep calm & carnivore on! 

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I used to be hungry all the time: what I learned about hunger

Confessions of another dirty bathroom photo…

I ate 63g of carbs yesterday.

I used to be hungry all the time.

I hate sharing my food.

Other things I don’t share are toothbrushes & wieners but those stories probly aren’t IG appropriate & sure to spark conversations that’ll go down the gutter rather quickly.

Been throwin in some 2 a days the last couple weeks on days I have evenings free to experiment. Been craving carbs after my workouts in the evenings, so I honor my body & listen to her. My carbs of choice are rice cakes, easily tracked, portable, & don’t typically cause gut issues in moderation with my Crohn’s disease & autoimmune needs. Quantity varies, I am able to moderate these now. So far so good.

They help me with recovery, lower my cortisol, & help me sleep. Transparently sharing my experiences – go your own way. I stick to meat & eggs for everything else, rice cakes only post workout after an evening WOD with the 5:30 crew. I don’t crave them when I don’t need them. Rest days & days I stick to my morning workouts I don’t want them. Proud of my body & mind for supporting me in intuitive, nurturing ways compared to my self sabotaging self years ago.

Went back to CrossFit & Beats class more regularly. I realized how much more enjoyable & effective my workouts are with community. Being more social was a 2022 intention of mine, Its fed my soul & stoked my hunger in more ways than one & got me thinkin…

I remember being hungry all the time even after a huge meal, I still wanted dessert. I noticed my friends were able to eat smaller portions & be satisfied. I felt ashamed. As I aged & became more self aware, a sense of amazement & awakening crept over me…  

Did this mean that the bottomless hunger I felt wasn’t physical hunger after all? Could I sit down at a meal & push away my plate, full & satisfied, without the urge to overeat?

I could, but only after I figured out that I wasn’t only hungry for food. I was hungry for enjoyment & satisfaction, & not just in my belly, but in my whole life.

Somewhere as a kid, between farm chores, playing with My Little Ponies & going on my first diet, I lost track of the idea that I was allowed to enjoy my body, my food, & just being alive. I decided that always feeling hungry & vaguely dissatisfied was part of growing up.

I had to learn the bigger lesson – that hunger isn’t simply about filling our bellies, but about something deeper: a hunger for connection, enjoyment, & love.

From my own experience & awakening of learning to feel full, body & heart, I hope you find ways to satisfy your inner hunger. To be continued in another post at some time, let this be a conversation starter with yourself.

oxox Coach K

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How many calories should I be eating?

“How many calories do you eat?” “How many calories should I eat?”

Fabulous question & one that is unique for you. Just because your neighbor eats a certain amount of calories or follows a certain diet or just because I do doesn’t mean it’s correct for you.

Lemme explain…

The number of calories someone requires to maintain their bodyweight is unique & specific to them. Therefore, just because 2 people are the same height, weight, age & gender, doesn’t mean they should consume the same amount of energy (which is calories) per day.

Daily caloric requirements are influenced by many factors including these & swipe for cheat sheets!⬇️

▪️ Occupation (active vs sedentary)

▪️ Training frequency & intensity

▪️ Recent dieting history (metabolic adaptation, disordered eating, etc)

▪️ NEAT levels outside of work (walking for ex)

▪️ Diet quality, thermic effect of food (whole foods vs highly-processed)

▪️ Overall health & hormone status

▪️ Sleep Quality, Stress

▪️ How much muscle you have

It’s a matter of perspective. What you think is “alotta calories” is highly subjective, as different people will have different interpretations of what they consider to be “alotta food.”

Also, macro requirements will depend on the individual as well, everyone has a different threshold of energy & macro ratios of which they thrive. 

Pay more attention to the below vs hyperfocusing on numbers:

▪️ Energy availability is in a great position to optimize health, performance & recovery

▪️ Your diet includes whole foods highly bioavailable & packed with essential nutrient requirements

▪️ Your relationship with food is healthy, hunger & satiation cues are on point

Enjoy the cheat sheets, experiment, & have fun! Don’t be afraid to eat!

You got this! How many calories are you crushing? 🦾🥩

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Operation build a booty and sculpted shoulders! Effective movements and workouts!

Operation build big a booty & shoulders for 2022? 🦾🍑 — it’s a vibe 😉 

No, you don’t have to switch up your workouts every time the wind blows. I’m asked this on the reg. I rarely switch up my body building basics routine. I focus on consistently getting my sessions in & consistently lifting heavier than I did before. Swipe through!

Real results are not from complicated movements, booty bands, supplements, & endless cardio.

There is no quick fix or hack to building muscle. Building muscle aka “Tone”

It takes time. Patience. Consistency.

It takes intentional training & programming.

It takes eating more food & putting an end to chronic dieting.

It takes putting an end to freaking out everytime the scale changes.

It takes Periodization.

It takes choosing optimal exercises, rinse & repeat over & over.

When it comes to muscle building for a specific body part the exercises you choose are kind of like the food you choose for your diet.

One “healthy” meal doesn’t make an effective diet. It’s the consistency of meals consumed over time.

Invest in good trainers & coaches to teach you how to do these properly. Form is everything. Basics are everything. Eat your protein and simply get to the gym!

If you are not doing any of these, have fun & add them to your arsenal 🦾🍑 🥩

Oxox Coach K