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Mark's Carnivore Experiment

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Mark's Carnivore Experiment

Week 4 Summary

  • 10th - 16th October, 2019

Almost a calendar month of being on the carnivore diet! I'm happy to go another month.

This week I learned about protein, and how much should be consumed.

It seems not too much, and not too little! Too much, and some of that protein gets converted to glucose because the body cannot store excess protein as protein. It converts it. This was reflected on the last day of this week, where the night before I had a huge portion of pork shoulder and not enough fat.

My ketones were down, blood sugar up, waistline up slightly along with my weight. It was quite a sudden and noticeable response. In the weeks to come I will make sure I don't eat too much protein.

If eating too little protein, the body feels tired and weak. On one of my training days, I hadn't eaten enough protein and whilst exercising the entire body felt weak, not just the areas I was exercising. This is why I have target protein on my charts, so I can try and aim for it. Not finding it that easy.

I got myself a blood pressure monitor this week in case it starts going up.

  • SYS: Systolic pressure. The pressure of the blood when the heart contracts.
  • DIA: Diastolic pressure. This is the pressure of the blood when the heart is between beats.
  • Pulse: Heart contractions per minute.

Charts

Since day 1.

10th October

I got a bit hungry today, so I had a couple of butter coffees which helped to stave off the hunger until dinner time. Did a 24 hour fast today as I went out to a steakhouse with a friend and had delicious flame-grilled ribeye and some buffalo wings. I had a glass of red wine with it. Tasted so good.

While waiting for my steak, the butter on the table from the bread basket looked so damn appealing, so I ate some. Tasted great lol.

Dinner

Starter

  • 4 Buffalo wings
  • Some butter

Main

  • 360g Ribeye steak (12.5 oz) with peppercorn sauce
  • Button mushrooms cooked in garlic butter

11th October

I was planning on fasting until dinner time today, but I got absolutely ravenous by 11am, so decided to have an omelette. I know that my calorie intake has been very low over the past few days and I'm planning on a Kettlebell shred in the afternoon, so decided to eat.

Lunch

  • 3 large eggs omelette
  • 2 slices of prosciutto ham (25g)
  • Wild Alaskan smoked salmon (50g)

Dinner

  • 2 Smash Burgers 250g (8.8 oz) 20% Fat
  • 1 Fried egg
  • 6 rashers of streaky bacon (125g)

12th October

Woke early again full of energy, great sleep. Did some physical work at home today, smashing up old fence panels with a sledgehammer. By 2pm I got really hungry and started feeling a bit weak, and decided to stop the fast and get some food in.

Squats in kettlebell training are getting a bit easier so I decided to order the next weight up. I will be using that in the next session for squats.

Lunch

  • 3 large eggs scrambled

Dinner

I've been getting a bit bored with steaks lately, so I bought a 750g beef brisket and slow cooked it in red wine, shallots, onions, herbs, bacon lardons and beef dripping for eight hours. I ate until full. The brisket was actually 910g but I left about 150g on the plate.

  • 750g Beef brisket in red wine (1.65 lb)

13th October

I bought a Sous Vide machine! I got the Anova Precision Cooker Bluetooth & WI-FI model. I am also seriously considering getting a LotusGrill. This will barbecue with real charcoal, but only takes 5mins to heat up, because it is fan-assisted.

I am aiming for the best steak in the world. Cook it sous vide first, and then finish it on the barbecue grill.

Today though, I am going to use it to cook King Prawns to perfection. I cooked them at 60°C for 30 minutes. I think they would be better at 65°C for 20 minutes because the prawns weren't very hot on the plate, which I didn't like. They were cooked well with good firm texture.

Dinner

I didn't finish this meal as I wasn't that hungry and I started feeling nauseous towards the end. Maybe too much cheese and too many burgers. Didn't really enjoy it at all.

  • 250g Beef smash burgers (8.8 oz)
  • 125g Pork smash burger (4.4 oz)
  • 150g King Prawns in garlic butter (5.3 oz)
  • 75g Cheddar cheese on the burgers
  • 2 Large Fried Eggs

14th October

I went to the farm today and got some more grass-fed ribeyes. I was quite excited to try out the ribeye in the sous vide and to finish it off flash fried in a very hot cast iron pan. I bought some black pudding whilst down at the farm, and it does have about 10g of carbs per 100g, but wanted to try a little.

It didn't really work out. The meat was perfect, but the fat was horrible. Steak fat needs to be rendered either on a hot cast iron pan or over a grill. I won't be using sous vide for ribeye again. I suspect it would work well for fillet steak, chateaubriand or other lean cuts pretty well though.

Lunch

  • 70g Pork scratchings (pure pork fat)

Dinner

I started feeling nauseous towards the end (again) of this meal and didn't eat most of the ribeye fat.

  • 370g ribeye steak (0.8 lb)
  • 4 rashers of streaky bacon (83g)
  • 70g black pudding
  • 2 Large Fried Eggs

15th October

26 hours since my last meal.

Decided to change a little and slow cook a pork shoulder joint for 10 hours and have it as pulled pork. I put some spices on it: smoked paprika, cumin, soy sauce, apple cider vinegar, garlic powder, onion powder, and salt and pepper. I took the fat off at the end and put in the oven at 250 C for 15 mins to crisp it up. It was EXCELLENT. Really tasty and I felt nicely full after eating the whole thing.

I had a boiled egg as a snack a couple of hours later.

Dinner

  • 750g pork shoulder joint (1.6 lb)
  • 1 boiled egg

16th October

I ate a LOT of protein yesterday and it was fairly easy to do because it wasn't beef and it wasn't too fatty. This led me to over-eat protein. This morning, my ketones are down, my blood sugar is up, my weight is up slightly and so is my waistline. All from one protein-laden meal. Interesting. I will watch that in future.

Dinner

  • 390g Ribeye steak (13.7oz)
  • 4 eggs (scrambled)
  • 105g Wild Pink Salmon (tinned)
  • 4 rashers streaky bacon (83g)

My Stats

Start of week:

  • Weight: 83.8 kg (184 pounds)
  • Waist: 96 cm (37.8 in.)
  • Body fat: 19%

End of week:

  • Weight: 83.2 kg (183 pounds)
  • Waist: 95.5 cm (37.6 in.)
  • Body fat: 19%
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