My First Month on the Vince Gironda Steak and Eggs Diet

A Week's Worth of Groceries -- Never has there been a more simple bodybuilding diet

As long as I can remember, I have been something of a diet elitist.

Looking back, it seems as though I wasn’t happy unless I was calculating my macros, weighing my food, timing my meals . . . I even spent most of my life with my watch or iPhone set to go off every three hours so I wouldn’t be late for a scheduled meal.

So you can imagine my bourgeois disdain when I first encountered a diet that could quite accurately be described as “eating a bunch of beef and a bunch of eggs twice a day, whenever you feel like it”.

I first heard about this diet when Atkins / Ketonic diets became popular “again”.  I say “again”, because the modern high-fat / low-carb diet that was popularized by Mr. Atkins is really a rehash of a diet promoted by 50’s bodybuilder / 70’s bodybuilding guru Vincent Gironda.

The Man with the Master Plan -- Big Daddy Vinny G

Considering how ripped and muscular he was in a time of no (or at least “limited”) use of anabolic steroids, plus the fact that he was a mentor for most of the 70’s era bodybuilders, such as and including Arnold Schwarzenegger, I think we can agree that he knew his shit.

Still, regardless of his accomplishments, the idea of just eating as much as you want, whenever you want of “steak & eggs” seemed a little too primitive, even caveman for my arrogant dietary tastes . . .

Then something happened . . . I GOT FAT!

I got way ripped for my 40th birthday using the Anaerobixx diet and workout program and was EXTREMELY pleased with the results, but, if you’re not getting better, you’re getting worse, so I needed a new goal to work on — This time I decided I would increase my strength and muscle mass while remaining lean.

I replaced the plyometric intervals that got me so lean with strength-building bodyweight movements, but, since I didn’t adjust my 3500-calorie diet, my mass-building phase started to look more like Cartman’s transformation in the “Beefcake” episode of South Park than something you might read about in an advertisement for bodybuilding supplements.

Adding to my decision to try a less-rigid diet regimen was the time factor.  I started this diet after I got a somewhat serious girlfriend and started studying for my Real Estate license while running multiple online businesses and moonlighting as a business advisor / copywriter.

Needless to say, in a situation like this, the simpler my eating habits, the better . . .

Enter the Vince Gironda “steak & eggs” diet plan

The diet basically consists of two high-fat, high-protein, ZERO carbohydrate meals per day with a high-carb meal every fourth or fifth day to replenish or “re-carb” the body.


Six days of two high-fat and high-protein meals per day with the seventh day being a cheat “day” to carb-up instead of just a cheat “meal”.

I chose the later, as popularized by 70’s bodybuilder and pro-wrestler Ric Drasin and Victor Pride of  This variation fits better into my workout plan (Monday-Friday with weekends off) and with my personal life (I usually just see my girlfriend on weekends, so we have an entire day to relax and eat whatever we want).

Although you don’t need to count calories for this diet, I’m way too OCD for that, so here are the macronutrients that I ended up going with:

My daily macros for the first month on the steak & eggs diet

As you can see, that adds up to about 10 calories / pound of bodyweight (I currently weigh 182-185 lbs) and almost 1g protein / pound (after The Anaerobixx Program, before this mass-building phase, I weighed under 175 lbs)

In addition to those meals, I drink coffee with half & half (NO sugar or fancy sweetened creamers) and at least one gallon of water a day.

My first 30 days on the Vince Gironda Steak and Eggs Diet

One of my first workouts while on the diet -vs- an ab shot taken three weeks in

To put it simply, I am, despite my initial reservations, pleased, enthusiastic and more than a little amazed with the results I’ve seen while on this diet.

Here is a summary of my experience so far, in no particular order:

I’m getting bigger and stronger! – You can say what you want about how carbs are necessary to build muscle, but I know as a fact that I have increased the size of my upper arms for the first time in a long time since I started this diet.  My right arm was stuck at 15 inches and my left was a little less — after just two weeks on this diet my right arm went up to 15 1/2 and my left arm finally broke the 15-inch barrier!

Not only that, but I’m getting stronger in all of the movements I’m working on and even the ones I’m not.  Last Friday, for instance, I tried doing dragon flags at the end of my workout, just for fun and nailed several very solid reps.  I then went on to try a human flag and, although it wasn’t the best example I’ve ever seen, I did a whole lot better than I thought I would!

My muscles are pumped ALL THE TIME! – I don’t understand how other people, even proponents of this diet can claim that you lose your ability to get or maintain a “pump” or full feeling in your muscles while on this diet.  One of the first things that I noticed during the very first week while on this diet is that my muscles constantly felt fuller and pumped-up.

Some people would probably say that this is due to the fact that  I’m eating so much red meat, a major source of creatine and that the pumps are the result of creatine pulling water into my muscles, but don’t forget that I was previously eating 200 grams of red meat once a day, too.  I was also supplementing with powdered creatine, which I have stopped doing since starting this diet.

I am NEVER hungry! – I used to wake up in the morning and HAVE to eat.  I used to NEED my pre-workout smoothie before I could even think about going to the gym.  I used to gulp down my post-workout shake right in the gym locker room before I even went out to my car and, when I got home, I immediately went to the kitchen and started preparing my post-workout meal.

NOT ANY MORE!  These days, I wake up early and go right to the gym.  Not because I want to do fasted cardio, I’m just not hungry.  I leave the gym when I’m done (no sugar craving for a post-workout shake!) and I don’t even eat right away when I get home, instead I shower and start my computer.  Not because I’m trying intermittent fasting or The Warrior Diet, I’m just not hungry, so I eat whenever I feel like it.

No more antisocial meal plans! – I could never eat out with friends or family before because I could never find a restaurant that would serve exactly 200g of grilled chicken breast and 20g of almonds.  These days its easy to find a diner that will serve 2-3 plain hamburger patties on a plate and five scrambled or fried eggs.

Green tee may be hard to find, but coffee with half & half sure isn’t!

Same thing with eating on the road — There’s a 24-hour diner in every town and on every highway just waiting to accommodate my new diet.

No meal timing! – I no longer have to set an alarm to remind me of my scheduled feedings.  I also don’t have to explain to anyone why “I can leave at 11:00 or 13:00, but I need to eat at exactly 12:00″.

These days I just eat at some point in the morning and again in the afternoon or evening.

This diet is cheap as hell! – I used to have to go shopping several times a week to buy distilled water, green tea, fresh kale, bananas, almond milk, nonfat plain greek yogurt, chicken breasts, ground beef, liquid egg whites and almonds.  As though that wasn’t expensive enough, I also spent money on whey protein, casein protein, creatine, glutamine and dextrose.

These days I just need some distilled water, a few pounds of ground beef and a couple of cartons of eggs.  If I want coffee I get some half & half.

And, the most important reason why I like this diet — CHEAT DAYS ROCK!

Let me be honest here — I like to eat.  My girlfriend not only likes to eat, she likes to cook, too!

Cheat meals used to be a couple of pancakes with syrup and butter once a week for Sunday brunch and cheat “days” were profane, sacrilegious events that one didn’t discuss openly.

On this diet, you “need” to re-carb for an entire day, once per week and of course the fastest way to get carbs into your body is through simple sugar!

That means, if my girlfriend doesn’t have to work on Friday, I do my medicine ball ab supersets, burpee intervals and Stepmill training early in the morning in the gym and then we drive together to a workout park for the rest of my bodyweight training.

After I’m done with my street workout and my girlfriend is done sunbathing, we drive to the next Dunkin Donuts to get a dozen — at least 4 of which don’t survive the first mile.  Coffee, of course with lots of sugar and creamer to go with the donuts.

Lunch is usually pasta, dinner is something she made — lately its been German, such as Bratwurst or Schnitzel with Bratkartoffeln and dessert is some sort of pie or cake.

After all that food (and all those carbs!) I’m feeling a little “lethargic” and the next day I’m ready to get back on schedule with my eating.

How long should you stay on this diet?

Well, this isn’t really a “diet”, but an actual eating plan, not something that you have to cycle on and off of.

The old-school bodybuilders and, of course, Vince Gironda himself ate like this for years on end and I don’t see any reason at this time that I should change my eating habits, either.

Will I stay on the steak & eggs diet forever?  Probably not.

As much as I appreciate the simplicity and ease of this way of eating, it’s actually a little too simple for me.  I can imagine that I will at some point become bored with this diet because it’s too simple, just like I was tired of the complicated diet that I was constantly preparing food for.

That’s it for today, until next time, go out there and be awesome!

PS:  Since I first posted this article, I have been experimenting with new meals to make it more enjoyable.  Check out this playlist on my YouTube channel for complete recipes and make sure you subscribe to my YouTube Channel so you don’t miss any of my future blog videos.


  • Missit

    Reply Reply January 21, 2015

    Awesome story. I want to try this too, but my willpower ain’t strong as yours.
    Greetings from Mexico.

    • Scott Zwartz

      Reply Reply March 28, 2016

      It doesn’t take any will power. Since you can eat whenever you want and drink 1/2 & 1/2 if you feel a tad hungry, you’re never hungry.

      If there is any will power, it is to stop the high protein high fat diet and force myself to have a carb day.

      I lucky since I worked out at Vince’s gym through the 1970’s and into the 1980’s, so this Vince info seeped into me by osmosis.

  • joe

    Reply Reply February 7, 2015

    What made you go with ground beef rather then steak?

    • Bob

      Reply Reply February 7, 2015

      Ground beef is just easier to work with than steaks. I buy 5-10 lbs once a week, portion it into 200g per ziplock bag and freeze them in.

      Steaks always come in at different weights and, after you cut off the fat and bone, you don’t really know how much you’re eating per meal and I’m much too OCD for that.

      Ground beef is also probably cheaper in the long run if money is an issue.

  • Phil

    Reply Reply February 10, 2015

    Hey Bob, just recently discovered this diet myself (last 2 days actually).
    Glad you are getting results with ground beef, great way to mix it up. All the other things I have read about this diet suggests that you should be eating the fat off the steak so your comments above confused me a little. Also wondering if you use the fattiest ground beef you can?
    Also, have you experimented with using other meats once in a while? Like lamb, chicken or bacon? Still carb free but not sure how they would fit in with the overall strategy

    • Bob

      Reply Reply February 10, 2015

      Well, strictly speaking, the Vince G diet is only beef and whole eggs cooked in butter.

      A less strict version would be to eat anything high-fat and zero-carb, so you could use other meats, but I often had problems getting enough fat from any other foods except bacon. Chicken, for instance was too lean, even when cooked in butter.

      It didn’t make any difference to me what percent fat the ground beef was because they’re all pretty fat and calorie dense.

      To be honest, this is a cheap and easy diet, but when I’m trying to get really lean, I use a 50% protein, 25% carb, 25% fat diet.

      • big a

        Reply Reply May 21, 2016

        Hey for the record vinces diet was unlimited meat {any meat}and egg and every 3rd day you have a carb meal and for contest you timed the carbs to enter your contest on sat. morning

  • Mohammad

    Reply Reply February 13, 2015

    Hi bob
    what a great article
    i have been using the same diet as yours for the last 5 weeks, eating only ground beef and eggs cooked in coconut oil. but i am not getting leaner
    i think it may be because i am not doing HIIT cardio
    i only do bodyweight exercises
    any help from u would be great

    • phil

      Reply Reply February 13, 2015

      Hi mohammad, you shouldn’t need to do hiit from my understanding, perhaps ypu are eating too much? try calculating overall calories for a couple of days, or if not already combine with intermittent fasting by only eating twice a day. if not maybe this diet doesn’t work for you. good luck

  • Mohammad

    Reply Reply February 13, 2015

    hi phil
    thanks for ur input
    regarding calories i am eating around 2000 calories a day about 160g protein and rest fats i am a big time endomorph
    i only weigh around 67 kg but i am about 18% body fat
    my measurements are
    44″ shoulders
    36″ waist
    13″ arms
    i look skinnyfat
    i really need help bob

    • Bob

      Reply Reply March 16, 2015

      Hi Mohammad, I’m going to put up a couple of posts about my current diet and a simple bodyweight workout that should increase muscle mass and cut fat. They should both be out by next week, so try them and let me know if they help.

  • Tim Green

    Reply Reply March 13, 2015

    The ground beef is that 200 grams raw weight?

    • Bob

      Reply Reply March 13, 2015

      Yes it is!

      Every time I weigh food, I weigh it before I cook it.

      • Tim Green

        Reply Reply March 14, 2015

        Follow up…first, great info thanks,

        I got the same 80/20 u have in u r pic and 4oz/112g is

        19g of protein and 22g of fat on the label…so 200g

        raw would only give u 33.25 g of protein and 38.5 g of

        fat…where do u come up with 50 g of protein?

        • Bob

          Reply Reply March 14, 2015

          I’m not on the steak & eggs diet at the moment, so I don’t have a label to read, but here is the first macronutrient calculator that came up in Google:

          According to 200g raw beef (80% lean) would have 544cal, 34,7g fat, 0g carbs and 54g protein . . .

          BTW, I usually don’t go by labels, I just use an app on my iPhone to get the macro ratios

          • Tim Green

            March 16, 2015

            I got you on the macronutrient calculator…most are inconsistent when comparing to others on there macro break down…r u still following a keto base diet and throwing weekly cheat meals or days…or r u doing something different?

          • big a

            May 21, 2016

            do not eat always eat lean meat on this diet if you like lean meat YOU better mix it with butter or coconut oil because you will fail ! this is a high pro. high fat diet

  • Bob

    Reply Reply March 16, 2015

    Hey Tim,

    right now I’m back on the Anaerobixx diet that I used to get really cut a few months ago. I’m going to have a post out about that later this week, which should give you a good idea of what I’m doing now.

  • Mohammad

    Reply Reply March 17, 2015

    hey bob
    how can i get my arms bigger?
    i do dips and pullups and handstand pushups but by arms just dont grow (their about 13 inches)
    shall i start adding in bicep curls and tricepextentions for getting bigger arms?

  • Mark

    Reply Reply April 23, 2015

    Great article! However, I do have a question. I am 6 feet 200lbs and my resting metabolic rate is between 2,100-2,200. I work out hard 5-6 days a week (varies from p90x to full body 5×5 days. Is it ok to eat as much as 3,200 calories per day of steak and eggs? Or would that be to much?

    • big a

      Reply Reply May 21, 2016

      you dont need to count cals as this diet will naturally regulate itself .you will be able to eat a lot at first but later all the fat an protein food will automatically curb your appetite

  • Regman

    Reply Reply June 15, 2015

    So I started the steak and egg diet on 6/2/15 and weighed in at 188 lbs. After five straight days of steak and eggs eaten after each of my workouts am&pm, I was down to 180 lbs. On day six I ate normal meals and even ice cream. I’m starting week three at 178 lbs. I started off with steaks that were just over a one pound with six eggs usually sunny side up, salt & pepper and Tabasco sauce. I just wasn’t feeling hungry so I’ve cut the steaks back to between 3/4 – 1 lbs and still six eggs. I drink 8oz of iced black coffee before the gym am& pm. I drink over a gallon of H20 daily along with 40oz of iced green tea throughout the day. I feel leaner so hopefully the weight loss will continue.

  • Tim

    Reply Reply June 16, 2015

    Great progress…stick with it at about 3-4 weeks u will really feel things kick in…when u said u were eating 3/4-1 lbs of steak and 6 eggs was that for each of your two meals?
    Also, was the 3/4 – 1 lbs of steak raw or cooked weight?

    • Regman

      Reply Reply July 15, 2015

      Hey Tim,
      Yes, that’s for each of my two meals and was the raw weight.

      I’m starting to dislike my cheat days; I feel bloated by the end of the day and the following morning. Maybe I’m over eating? I was on vacation last week and wasn’t going to the gym at all so I only ate one meal per day (1/2 lbs steak and 4 eggs); I ended up loosing 8 lbs in five days. I’d like to see if I can sustain two gym sessions am&pm and still only eat one meal per day. I also take amino supplements pre&post wo.

      • Tim

        Reply Reply July 15, 2015

        Do u use other low carb foods (meats) besides steak and eggs?

  • John

    Reply Reply June 25, 2015

    This diet is amazing. I was hungry though during the first week or so, but lost a ton of fat and got stronger.

  • bryana

    Reply Reply June 29, 2015

    Hey Tim what would you recommend for a women to do this? As far as how much beef and eggs and butter? I weigh everything now and follow my macro nutrients. Thanks!

    • bryana

      Reply Reply June 29, 2015

      I’m sorry I meant Bob!

  • edward

    Reply Reply June 30, 2015

    Great article! I’m on this diet myself just 3 days in and i’ve definitely noticed weight loss (although it’s likely water weight). I plan to stick on this diet but I have a few questions:

    1. Is it fine to have steak and eggs post workout? Common knowledge dictates that we need carbs after a workout to shuttle all that protein, basically an insulin spike but for quick recovery. How do we cope with no carbs post workout?

    2. I noticed my energy levels throughout the day were great and I barely got hungry. One thing though is during workouts, I had noticeably lower energy levels and some of my lifts went down, especially my squat which was kind of sad. Is it possible for me to still make gains while on this diet, or is it only for maintaining or losing weight?

  • Kevin

    Reply Reply July 1, 2015

    Hey man you look great! I just started this and so far I’m really enjoying it but I’m wondering what would happen if we were to skip the cheat meal days? Does the cheat day actually help to accelerate the fat loss in someone whose trying to lose about 35-40 lbs? Thanks

    • robert

      Reply Reply May 6, 2016

      Protein elevates insulin carbs are not necessary. Recovery takes place 24 – 48 hours post workout so don’t sweat it. Testosterone is more important which is what this diet is creating.

      • Martha

        Reply Reply May 15, 2016

        Lieber Gott, welch Probleme die Welt doch hat…Da jetzt wegen einer zuviel eioenwnrfeegn Zeitung (wohlgemerkt zuviel – da ist kein Brief mit wertvollem Inhalt verschwunden) die Post verklagen zu wollen, zeugt doch schon von akuter Langeweile!? Haben die Damen und Herren etwa nichts zu tun?

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  • Estelle

    Reply Reply July 23, 2015

    Hey Tim

    I want to loss weight I cont do workouts at this moument will I loss weight on this

    • Tim

      Reply Reply July 23, 2015

      yes…obviously working out speeds results…try to wait two weeks before cheat…try wait till evening to cheat say 4pm to start until bedtime…for some a whole cheat day is too much and u r will carb drunk from the serotonin level escalating…after about three weeks..u will feel awesome…any other questions feel free to ask

  • Firebird

    Reply Reply July 23, 2015

    Your macros of 200g of ground beef suggest you are using a leaner ground beef than Vince would have recommended…say 90/10 or 85/15.

    Also, when Vince suggested a carb meal, he did not recommend pigging out on junk food like Dunkin Donuts. What he meant by carbs was a baked potato, a large salad or a plate of pasta. If you were a member of his gym and he caught wind of what you were doing on your carb day, he would have thrown you out.

    • boots

      Reply Reply March 11, 2016

      Such accurate information here. Like some of the others have commented, Vince would never have cut out the fat, as Vince often said “fat emulsifies fat!” And yep, he would not have been okay with Dunkin Donuts on a regular basis, although he would have been okay with an occasional cheating in diet, even Vince admitted he ate McDonalds . . . once! And don’t forget Firebird, he would have given Bob his money back as he threw him out. hahahaha.

      I’m not gonna beat up on Bob here, he is advocating Vince, and anyone who writes about Vince is awesome in my book. I too cheat on my carb meals way more than Vince would have allowed.

    • big a

      Reply Reply May 21, 2016

      firebird you are correct about vince but we have learned a lot more about carbs since vince has been gone but vince would put a foot in your ass for disrespect if he gave you advice and you didnt follow it

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  • Tim mallet

    Reply Reply August 21, 2015

    I’m wondering if it would be alright to break the meals down to 4 or 6 throughout the day? I’m working 10 to 12 hours a day, along with an hourly and a half commute each way. Getting my workouts in 8:30pm to 10 pm. Should I save a meal for post workout? Also, would it be okay to add spinach, cabbage, or broccoli to get some vegetables in there?

    • boots

      Reply Reply March 11, 2016

      Hey Tim, I’m obviously not Bob, but I have read everything that I can get my hands on from Gironda (I hope to one day produce a documentary on him – as a scrawny kid who grew up to be “that guy” in the gym, I owe it all to a chance encounter with a former student of his . . . anyway), Vince would have been fine with spinach in the evening as a salad, any type of leafy greens – so cabbage and broccoli probably not. He also would have supplemented with desiccated liver tablets and kelp throughout the day. He would have also encouraged someone in your position to boil some eggs, take them with you, and eat one or two whenever you got hungry. From what I have studied, Gironda did not take great concern in timing the meals related to when you workout.

  • Michael

    Reply Reply September 20, 2015

    Hey man, can you have it for breakfast and dinner and leave out lunch? Due to my work it may be hard

    • robert

      Reply Reply May 6, 2016

      yes, meal timing has no impact

  • Lex

    Reply Reply October 11, 2015


    This sounds like an awesome practical way to eat. Do you have to eat the red meat everyday though it can you substitute the meals with tuna or chicken. Also do you need to consume vegetables and include whey protein ?

  • Gabriel

    Reply Reply November 28, 2015

    I’ve 68 pounds to lose and looking to start this diet today. Would LISS cardio speed up the process? I also saw half and half for the coffee allowance and noticed half and half had carbs or an ingredient with carbs. Thank you and appreciate the help.

    • Jim

      Reply Reply December 2, 2015

      I’d just walk. Get a FitBit and make sure you take 5,000 – 10,000 steps per day. Cut the calories to just below maintenance.

  • Kim

    Reply Reply December 7, 2015

    I was just wondering. I don’t see a lot of women that post about this diet. Is it an ideal diet for women also and do we follow the same about of food?

    • boots

      Reply Reply March 11, 2016

      I’m not Bob, just a person who recognizes the greatness of Vince Gironda and his way-ahead-of-his-time teachings. Vince absolutely advocated the same diet and workout regime to his male and female students. Yes, this diet works for women as well.

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          Reply Reply January 21, 2017

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    hey! how did it go with the steak and egg diet.

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      Hi Kennet, I lasted a week and lost 9lbs. Very challenging but I will try again. Thx

  • Alexis

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    Hi I was wondering if I switched it up between steak and chicken, like one day steak and the next chicken, if it would still produce the same results? I’m starring this tomorrow and I just want to know if I’m wasting my time..thanks!

    • Danel

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      also on this diet work for me loose 19kg aleady in 4 months

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      One version of Gironda’s “definition diet” was that the meat could be chicken, fish, or beef. I don’t know what Bob here would say, but Gironda would definitely have said yes, chicken in place of beef is fine. That being said, don’t take chicken to necessarily mean “chicken breast,” the thighs and legs are tremendously good on a definition diet.

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    Hi again!

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    Yes, great article, mainly because anything to do with the great Iron Guru makes for a great article. I’ve actually seen three different versions of this diet from Gironda’s own writings. One version is as you have stated, steak and eggs twice a day with a carb meal every 3-4 days, but unlike you and your OCD–hahaha–Gironda’s version stated “beef – any amount.” And I agree with the comment above, Gironda would NEVER have cut off the fat. The second version I’ve seen in Gironda’s writings is three meals a day, steak and eggs, with a green-leafy salad along with the evening meal. The third I’ve seen is any type of meat (fish, chicken, beef) and eggs three times a day with a “carb meal” on the 3rd-4th day. Gironda also heavily supplemented with desiccated liver tablets and kelp tablets. I can attest that this diet will shred fat from the waist and it is a lifestyle not a diet. I typically eat meat and eggs three times a day with a leafy salad at night, and I allow myself to “cheat” on Friday and Saturday evening with whatever I want. Great article.

    p.s., I also suggest that those who are more concerned with how they look than how strong they are, they read Gironda’s physique-building literature. He was a master. It is a stretch to say that Arnold trained under him, he hated Arnold. Gironda’s prize student was absolutely Serge Oliva.

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  • Steve @ HomeGymStuff

    Reply Reply November 21, 2017

    Just reading this post made me hungry, lol.

    I remember the first time I tried steak & eggs diet.
    It was awesome!

    Not at first though, keto flu is a bitch, but after a week or two, after I got used to no carbs, I was on top of the world.

    • Big Mike

      Reply Reply November 21, 2017

      If one is rotating zero carb days and medium carb days, would the keto flu linger all the time since I am not getting used to 1 type of eating? I have been having 3-5 zero carb days a week and have been sick and crummy the whole time!!!

      I am wondering if doing the anabolic diet would be good. 6 days of steak and eggs, 1 day of 5-8 hour carb feast!!!!

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