Meal Plan Experiment

Carnivores

Fitness & Health • Food • Education

To lose some body fat

Coach Stephen

November 22, 2022

I lost body fat with this plan. Just an example

Very often I am asked what I eat and will my way of eating help with fat loss. So this blog post will be a visual blog of my food and drink intake day by day. Recently I have added a bit of weight to make this experiment valid.

Remember to come back daily for updates!

Before gaining the weight for this experiment I was...

172lbs and in the last week I needed to consume a bit more cream, dairy and berries to put fat on
So Monday morning I arrived at 178lbs.

My body fat percentage is now 12.2%. So I will post everything I do and hopefully it will help you with planning.

So over a week what has changed?

RESULTS

By Monday of the following week I had

Lost 3lbs
Reduced body fat to 11.1%
Ate around 2,500 Calories everyday
Macros were around 55% fat /45% protein
Did no more than 15 minutes of exercise every day except for two big walks.

This is what I dis, it is only for illustrative purposes.

Monday

7am

Bulletproof coffee

74.4 Kcal, 8g fat, 0.6 protein, 0.6 carbs

I also have a sip of lemon water and take a Vitamin D3 supplement and 2 Stem enhance tablets. I get the Stem Enhance here https://onlinecoach.cerule.com/www/shop

Reasons why I take them is here https://www.optimalhealthcoaching.co.uk/stem-cells

10:30am

Eggs total, 204 calories, 14.1g fat, 16.5g protein

Bacon 172 calories, 13.2g fat, 12g protein

Sausage totals 1104 calories, 92.4g fat, 63.6g protein

1480 calories 119.7g fat, 92.1g protein, 0.4 carbs

6:30pm

310g Topside of Beef (salted)

673 calories, 44g fat, 69g protein, 0 carbs

Bullet Proof coffee at 7pm

74.4 Kcal, 8g fat, 0.6 protein, 0.6 carbs

So Monday is done. Totals for all food consumed was

Calories 2,302
Fat 179.7g (52.3%)
Protein 161.7g (47.1%)
Carbs 0.46 (%)

Activity for the day

I completed my X3 workout and walked a few steps taking my dog Rupert for a walk.

TUESDAY

Lost 1 lb, now 177 lbs

Bullet Proof coffee at 7pm

74.4 Kcal, 8g fat, 0.6 protein, 0.6 carbs

Lemon water, 2 X Stem Enhance and 1 X Vitamin D3

FOOD OUTDOOR PICNIC 11am

So we have my in-laws visiting and it's a beautiful sunny day so we went for a picnic by the lake. Often on coaching sessions people ask me about social occasions and how to handle them. Firstly I say try to eat the protein and fat first and to satiety so you're not tempted to eat the other food on offer. But it's not always easy to be super strict. To this end I had a flask of coffee with cream and a Scotch Egg (this is an egg, with sausage meat wrapped in bacon) I also had a think slice of pork pie.

Coffee 9 Kcal, 0g Fat, 0g Protein, 2g carbs
With a tbsp of cream (30ml) 133Kcal, 16g Fat, 0.56g protein, 0.86g carbs.
Scotch egg 311Kcal, 15.1g Fat, 13.2 Protein, 4.7g carbs
Pork pie 490 Kcal, 27g Fat, 16g protein, 14.5g carbs

Total For meal 943Kcal, 58.1g Fat, 29.76g Protein, 22.06g carbs

4pm LUNCH

We had a quick bite when we got home. I had a bulletproof coffee and 150g of fried up topside that was left over from yesterday.

150g Topside (fried) 336 Kcal, 22g fat, 34g protein, 0 carbs

Bullet Proof coffee at 4pm

74.4 Kcal, 8g fat, 0.6 protein, 0.6 carbs

Supper 6:30pm

Four lamb burger patties. There are 216 calories in 1 Ground Lamb or Patty. Calorie breakdown: 64% fat, 0% carbs, 36% protein

Total for the patties 864Kcal, 60g Fat, 75.6g Protein, 0g Carbs

Tuesday Grand Total 2,291 Kcal, 156.1g Fat, 140.56g Protein, 23.26g Carbs.
Macro Ratio is Fat 49%, Protein 44%, Carbs 7%

Remember to come back later for updates

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Push-ups / Pushups

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Chest

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