Day 1 Carnivore Diet – My Sample Meal Plan
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we got to get excited about this it’s carnivore time like we’re gonna do two weeks of a carnivore diet and we’re gonna see what it does to our bodies what it does to our minds how we feel this is completely unbiased this is flat-out self experimentation at its finest and I hope that you’re joining in with me so this is day one and I want to do everyone a service by breaking down a sample meal plan now the nice thing is with carnivore the meal plans are pretty darn simple however there are some things you need to be paying attention to specifically because carnivore is all about an anti-inflammatory immunological response we’re trying to get the body back down to baseline so there’s certain spices you want to avoid and I recommend a specific sequence with different types of meats throughout the day in order to get the best response so I’m gonna break it all down for you see you have the goods to get through this with me so I invite you to join me on two weeks of carnivore starting now you are tuned in to the Internet’s leading performance nutrition and fat loss channel new videos every single Tuesday Friday and Sunday at 7 a.m. Pacific time we do all kinds of stuff keto fasting lots of self-experimentation and lots of challenges like this to make sure you hit that subscribe button and also make sure you hit that Bell button and that way you always get notifications so you never miss a single beep when I post a video all right so let’s get to this first of all the carnivore diet is all about getting your body back down to baseline when you don’t have a lot of things coming in your immune system seems to relax a little bit this is the whole premise behind carnivore it’s not about just eating as much meat as you can it’s not about just increasing your carbon footprint or anything like that it’s nothing to do with that it’s all about basically an autoimmune paleo type approach where we’re just limiting so many different things that our body actually comes back down to baseline you see a lot of anti-inflammatory effect dr. Sean Baker is really the guy who invented the carnivore diet and he knows a lot of what he’s doing so let’s go ahead and do this so first off I do want to say that if you’re doing the carnivore challenge there is a special offer from butcher box down in the description for anyone that’s doing this challenge so extreme discounts on meat bundles from butcher box you can get delivered right to your doorstep I’m a huge fan of butcher box they’re a huge part of this channel to begin with but they’re really throwing it out to everybody for this particular challenge so if you want to get your meat cheaper and don’t want to have to do a huge grocery haul please take advantage of them down in the description huge thank you to you guys that put your backs alright so here’s how I want you to start your day okay I’m a big fan of doing apple cider vinegar or right when you start your day you roll out of bed I start my doing some apple cider vinegar you do a couple tablespoons of apple cider vinegar in like 10 to 12 ounces of water along with a little pinch of pink Himalayan salt or Redmond real salt just a good high-quality salt okay and then you really don’t need to add a whole lot more you can add a little bit of limit if you want to but let’s go ahead and omit that from this particular challenge normally I would also say add cayenne pepper but Cayenne is technically a nightshade which is pretty inflammatory so we’ll keep it simple salt apple cider vinegar maybe a tiny bit of stevia in some water that’s how you start your day okay then you’re gonna go ahead and your workout whatever you need to do I’ll talk about workouts later in this video okay so meal number one I want you to keep it very lean protein again with carnivore there’s not a whole lot of variables but I do want you to keep your protein sources very lean I’m talking about like a lean poultry or a lean fish in this particular case now you can use salmon if it’s sockeye salmon okay sockeye salmon is pretty darn lean naturally to be completely honest and right now with butcher box you can get some good sockeye salmon so you’ll be in good shape the reason I want you to keep it lean is it allows you to use your fats from your stored body fat a little bit better so you’re already in somewhat of a fasted state when you wake up so don’t add a bunch of fats to the mix right then and there this is your opportunity for your body to still use its stored fat a little bit more so keep it nice and lean with breakfast in this particular case now this isn’t necessarily Orthodox when it comes down to carnivore but if you feel like you need additional calories I would rather you add a little bit of avocado oil or a little bit of coconut oil to your lean meats with this meal rather than eat a fatty cut of meat where we cannot control the fats that we’re getting in we can’t control how much fat we’re getting from a ribeye steak we can’t control how much fat we’re getting from a very fatty cut of halibut right but we can control how much fat we’re adding in if we’re adding it in under our own supervision right with like a spoonful of coconut oil now days ones too four of the carnivore challenge I do recommend that you consume a digestive enzyme with breakfast okay you don’t have to do it but I think it’s gonna help get that cycle going get your body a little bit more accustomed to everything now a common question can I add spices to this breakfast meal yes you can but avoid anything that has chili powder Cayenne anything like that those are nice shades avoid tomato avoid anything that has those kind of spices in it I recommend keeping it simple okay maybe a little bit of dill weed maybe a little bit of oregano maybe a little bit just salt and pepper don’t go crazy on it don’t get all these crazy exorbitant price spices they just add a lot of mystery to what you’re eating okay so that’s breakfast pretty straightforward okay now let’s go ahead and let’s move in to meal number two or lunch this is what I’m typically going to eat this is where I will allow a fattier cut of meat but preferably in a ground kind of meat so I’m talking like a leaner ground beef that’s still gonna have some fat in it but not super high fat a leaner ground turkey maybe a leaner ground chicken okay the reason that I’m going for like a ground meat is because it is a little bit easier to control the fats in this case for example like if we’re using butcher boxes ground beef which by the way is awesome and super high omega-3 which we definitely need on this challenge and again you can get it down in the description for example if we’re using their beef we know exactly what the percentage of fat is if we take a look at some ground beef and we know it’s 20 percent or 15 percent fat we know that it’s pretty easy to regulate it with the ground meat however if we’re looking at like a ribeye steak again we can’t control how much marbling is in there it could be 10 percent 15 percent 20 30 40 percent fat but we don’t know with lunch I want you to keep under control so you can still keep the fat loss accelerated and you can keep in control how much fat you’re having so like a 15 to 20 percent fat beef or chicken or anything like that would be perfect just keep it ground omega-3 profile is very important here okay if you are not getting good quality grass-fed grass-finished meat let me say this again if you’re not getting good quality grass-finished meat you need to make sure that you’re supplementing like 2 to three grams of a good fish oil pill a good high quality fish oil pill here’s what’s gonna happen if you’re on c
arnivore for too long and don’t pay attention to your omega-3 profiles you’re gonna get all this grain fed meat that’s super high in soy phytoestrogens super high in omega sixes and you’re gonna have a crazy inflammatory response that’s going to negate exactly what you’re going after with the carnivore challenge to begin with okay so you have to make sure you get though mega threes in the easiest way to do that is just to get grass-fed grass-finished meat to be completely honest another thing I recommend with this meal is don’t scarf it but try to eat it in like a 15-minute window basically the reason I want you to do this is so that you have a nice long period between lunch and dinner a lot of times when people eat more meat they’ll take like an hour to eat it don’t graze on it over lunch because then it throws off the time between lunch and dinner if you start eating lunch at 12:00 and you’re eating all the way till 1:00 and then you eat dinner at 5:00 that’s four hours versus essentially five the longer you go in between meals the more gut motility you get there for the better gut cleaning therefore the overall better anti inflammatory response okay then we move in to meal number three in this case is gonna be dinner dinners where you could have more flexibility okay more flexibility with fat have a higher fat cut of meat this is where I’d be okay with you having pork this is where I’d be okay with you having a ribeye a New York steak some fatty or cut they have a little bit more flexibility because we’re winding down the day we’re not as interested in burning fat throughout the course of the day we’re interested in getting our good fats and saturated fat it’s gonna be a-okay at this point so go ahead and get the rib eyes things like that very important you add some magnesium to the meal okay so get some kind of good quality magnesium magnesium three-and-a magnesium glycinate die magnesium male eight if you need recommendations on magnesium companies let me know in the comment section but generally speaking just get some good magnesium in because you’re going to be depleted of it pretty much certainly again with dinner I want you to add the enzymes days one through four okay we want to go ahead and we want to add those digestive enzymes surf-and-turf dinner is also going to be a good time if you wanted to do a little bit of surf and turf okay so it’s a good time to combine those amino acids so if you wanted to have a little bit shrimp or you wanted to have a little bit of salmon alongside your steak dinner is going to be the time to do hey sometimes combining those amino acids can be a little bit hard on the body but dinnertime is going to be the time to do it okay get that plethora of amino acids that you need in there okay then before bed honestly I would try not to eat something before bed okay I have a little bit more apple cider vinegar do whatever you can even if you’re a tiny bit hungry which by the way you probably won’t be allow yourself to have that extra digestion you need it you don’t want to consistently be eating on carnivore you want to eat digest eat digest and lastly if you’re going to intermittent fasting with this which I do recommend just fast two days per week okay pick two days that are not back-to-back and fast like Tuesday Friday okay and those are your strict days too fast and I recommend doing a longer fast like 20 or 24 hours on those days rather than intermittent fasting throughout the week okay no bulletproof coffee during this time either okay I don’t want the butter I don’t want the dairy I want to keep it clean thick carnivore keep meat okay if you need to add extra oils that’s allowed we need to keep the veggies out of the equation as hard as that is to even fathom right now now regarding the workouts really quick let’s touch on this I’m gonna tell you what I’m going to do and I would say it’s probably a good baseline for you to follow I’m going to wait train three days per week so I’m backing it down a little bit the reason I’m doing this is because I want to focus on a little bit more intensity with my weight training but I also want to use this period to actually recover not to beat my body down so I’m going to do an upper body day on Monday a lower body day on Wednesday and a full body weight training day on Friday okay so Monday Wednesday Friday upper lower full I’m going to add cardio for about 20 minutes after only my Monday upper body workout okay then on Tuesday and Saturday I’m going to go ahead and I’m going to do additional cardio I’m gonna do like 30 minutes of a nice run or a row I do recommend doing some rowing because you have more androgen receptors in your upper body and you’re gonna actually be able to put the meat to use a little bit more if you’re just trying to maintain and maybe build a little bit of muscle okay so that leaves us with a couple of days that leaves us with Thursday and Sunday Thursday would be a good day to be like just a mobility day maybe just do some stretching get some nice lunges in get some mobility in and sunday should be a good quality rest day it may be just active recovery you go for a hike with the family just you know if you go swimming starting to get warm out something like that hey so now you have the full breakdown supplements are gonna be iffy and I’m not going to touch on them generally speaking I would just continue taking what you’re already taking let’s not throw that variable into the mix but keep it clean follow this structure I’ll put it down in the description below so you can follow it but most importantly do what works for you and stick to the plan as much as possible and please guys butcher box is a big sponsor of this event and they’re making it possible for not only myself but for everybody that’s watching this and everybody that’s participating so you’re gonna save money if you check them out and you use the link in the description I promise you’ll save money that way anyway let’s go ahead and let’s do this I’m going to update you with live broadcasts throughout the way and we’re gonna have some fun alright see you soon
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Join Me on the 2-Week Carnivore Challenge & Get Your Grass-Finished Meat Delivered to your Doorstep with Butcher Box:
Day 1 Carnivore Diet – My Sample Meal Plan – Thomas DeLauer
Sample Meal Plan:
Begin Day with ACV Drink
– Lean protein (poultry/fish)
– Optional avocado or coconut oil
– Digestive enzymes days 1-4
– Add spices to liking but avoid nightshades
– Fattier cut of meat that is controlled (ground)
– Higher Omega 3 profile
– Recommended high quality fish oil
– Eat slowly, don’t scarf food (within 15 minutes or so)
– More flexibility with fat, higher saturated ok
– Take Magnesium with this meal
– Digestive enzymes days 1-4
– Ideal time for surf & turf
Weight Training (3x per Week):
– Do upper body workout with cardio
– Do cardio 2x per week for 20 minutes
– 1 full rest day per week
We’ve got to get excited about this, it’s carnivore time. Like we’re going to do two weeks of the carnivore diet and we’re going to see what it does to our bodies, what it does to our minds, how we feel. This is completely unbiased. This is flat out self-experimentation at its finest, and I hope that you’re joining in with me. This is Day One, and I want to do everyone a service by breaking down a sample meal plan. Now the nice thing is, with carnivore, the meal plans are pretty darn simple. However, there are some things you need to be paying attention to, specifically because carnivore is all about an anti-inflammatory immunological response. We’re trying to get the body back down to baseline. So there’s certain spices you want to avoid, and I recommend a specific sequence with different types of meats throughout the day in order to get the best response. I’m going to break it all down for you so you have the goods to get through this with me, so I invite you to join me on two weeks of carnivore, starting now.
All right, so let’s get to this. First of all, the carnivore diet is all about getting your body back down to baseline. When you don’t have a lot of things coming in, your immune system seems to relax a little bit. This is the whole premise behind carnivore. It’s not about just eating as much meat as you can. It’s not about just increasing your carbon footprint or anything like that. It’s nothing to do with that. It’s all about basically an autoimmune paleo type approach where we are just limiting so many different things that our body actually comes back down to baseline. You see a lot of anti-inflammatory effects. Dr. Shawn Baker is really the guy who invented the carnivore diet and he knows a lot of what of he’s doing. Let’s go ahead and do this.
First off, I do want to say that if you’re doing the carnivore challenge, there is a special offer from ButcherBox down in the description for anyone that’s doing this challenge. Extreme discounts on meat bundles from ButcherBox that you can get delivered right to your doorstep. I’m a huge fan of Butcher Box. They’re a huge part of this channel to begin with, but they’re really throwing it out to everybody for this particular challenge so if you want to get your meat cheaper and don’t want to have to do a huge grocery haul, please take advantage of it down in the description. Huge thank you to you guys at ButcherBox.
ll right, so here’s how I want you to start your day. I am a big fan of doing apple cider vinegar right when you start your day. You roll out of bed, I always start my day with apple cider vinegar. You do a couple tablespoons of apple cider vinegar in 10 to 12 ounces of water along with a little pinch of pink Himalayan salt or Redmond Real Salt, just a good high quality salt, and then you really don’t need to add a whole lot more. You can add a little bit of lemon if you want to, but let’s go ahead and omit that from this particular challenge. Normally I would also say add cayenne pepper, but cayenne is typically a nightshade, which is pretty inflammatory, so we’ll keep it simple. Salt, apple cider vinegar, maybe a tiny bit of stevia, and some water. That’s how you start your day. Then you’re going to go ahead and you’re going to do your workout, whatever you need to do. I’ll talk about workouts later in this video.
So meal number one, I want you to keep it very lean protein. Again, with carnivore, there’s not a whole lot of variables, but I do want you to keep your protein sources very lean. I’m talking about a lean poultry or a lean fish in this particular case. Now you can use salmon if it’s sockeye salmon. Sockeye salmon is pretty darn lean naturally to be completely honest, and right now with ButcherBox, you can get some good sockeye salmon, so you’ll be in good shape. The reason I want you to keep it lean is it allows you to use your fats from your stored body fat a little bit better.