At the most basic level performance focus:
70% Plus Carnivore > Meat Based.
Beef, butter, eggs, fruit/rice/potatoes to tolerance.
2-3 meals a day, only 1 of the meals has carbs.
Advanced performance:
Wild red meats.
Focus on organ meats > 500g+ liver per week. 250g+ brains per week.
1 meal some days.
Only fat for 24 hours if you don't feel like meat (butter, cream, fatty off-cuts) up to around 2000 cals.
See GETTING LEAN & GAINING MUSCLE as separate guides.
The RMVT Food Story
Wolf Man, Wolf Woman
You're a human.
There is a lot of confusing stuff out there but basically, we have the most acidic gut of any species.
We're more like wolves digestively than just about any other animal.
They eat up to 10kg of meat at one helping!
We can survive on just about anything for a while but to thrive or in times of stress (hard training, life, social or other) we need to eat closer to our ancestral diet.
"Gut Health"
So much is going into "pre-pro biotics" Kombucha, fermented vegetables, cleanse, juice fasts, etc in the name of better guts. They aren't the answer for most people.
When we eat a human diet our guts will thank us.
The first week on a meat focussed diet can be rough.
After the first couple of weeks, you'll be good and have a new baseline to make other adjustments from.
Meat Based
Red meat is the foundation of the ancestral diet from the time of the mammoth through to domesticating cows, sheep, llamas, camels, goats, rabbits, geese, ducks, and even guinea pigs... humans have a long history with meat.
We can do well on these animals alone.
Our ancestors and modern-day tribespeople value the blood, organs, and fat of the animals highly.
Caveman Carbs
Fruit and honey have been something we've also worked hard to domesticate and make available. They weren't around during the ice age so we can do fine without them but they taste GOOD to us... that says something.
If we have strong reward systems for food, that most likely says it's good for our survival, so long as it's not modern technology or processed food.
Honey and fruit are the only carbs with no defense system built in. They are designed to be eaten (maybe not by humans but by birds/bees and other animals.)
We worked hard for fruits and honey. Too much of them is very likely a bad thing. Tropical fruits can make a mess of blood sugar.
Figs, plums, kiwi are good post-workout carb options.
Neo Carbs
Carbs have allowed for a massive expansion of the human population.
Carbs made slavery possible.
Carbs are a double-edged sword!
Earn your carbs!
Get the amount and timing right for you.
If you want to be as big as possible you're going to need carbs.
There are no up and coming "world's strongest man" or "sumo" competitors going low carb and getting massive at the same time.
Everything living wants to continue to live. Plants have consciousness and commit chemical warfare against their enemies.
Rice lectins are particularly powerful and used to create leaky gut in some medications.
Oats have avenin. Wheat has gluten.
There are no free lunches in nature.
Around 99% of plants are considered poisonous to humans.
The domesticated/edible 1% have low levels of toxins that can be tolerated to varying degrees and quantities.
Georgia Ede on carnivore diet
In the increasingly stressed and toxic 21st century it's common to have a gut injury and sensitivity in reaction to plant chemicals.
If maximal hypertrophy is the goal you will need to work out what you tolerate best between fruits, honey, dairy with gelatine, rice, potatoes, and sweet potatoes. Most likely a combination of the above will work best with some rotation of different toxins to decrease the immune response and damage.
Yes, some people are wolverine and have never noticed their gut.
Most are not.
Statistically, we're most likely to die a slow death from diabetes, dementia, cardiovascular disease, or cancer with joint replacements along the way.
Sleep, stress/ beliefs, toxicity, and food are the biggest factors in this disease cascade.
Insulin Matters
All the hormones matter. Insulin just happens to be a key one in this modern time of abundance. Chronic hyperinsulinaemia is at the root cause of the big 4 (diabetes, dementia, cardiovascular disease & cancer) according to many leading doctors.
The great news is we can control insulin to a large extent.
Insulin goes up in response to increased blood sugar.
There are 2 main ways that blood sugar spikes.
1. Eating carbs and to a lesser extent a lot of BCAA or whey or muscle meats.
2. Stress - where cortisol signals sugar release into the bloodstream in readiness to fight or hide.
If we can control stress and carbohydrate consumption we can have a huge impact on resting insulin levels and insulin response to food.
Intermittent and extended fasts can also help to reset baseline insulin levels and regenerate the pancreas.
Protein: Fat Ratio
Protein is the foundation for the structure of the body. The muscles and bones are protein-based. Too little causes the body to create low-quality proteins in the body.
Too much protein is also stressful to the body over extended periods.
How much you should be eating depends on your situation and your goals.
Baseline maintenance -
2g / kg + 1-2g / kg fat
Rapid muscle gain for a short period of intense training -
3-5g / kg + 2-3g / kg fat
You're likely to get issues with skin/energy/ammonium sweat / bad breath at this level for a long time.
Healing
1.5-2g / kg protein + 2-3g / kg fat
Best protein sources:
Muscle meats - steak / mince / chicken / fish / seafood
Heart / Liver / Kidneys
Best fat sources:
Fat off-cuts / suet / fatty steaks
Raw cream (not great for some)
Fish eggs
Egg yokes
Other options - lard, tallow, ghee (butter is ok for some)
- If you're having protein-fat meals in these ratios but want to build excessive lean mass you should have protein + carb meals separate from protein + fat meals.
- If you must gain mass and can tolerate some fat gain with it then fat and carbs in the same meals will increase scale weight quickly.
Dairy
Pasteurized dairy along with overcooked meat was shown by Pottenger to decrease the health and vitality of cats resulting in sterilization within a few generations.
Raw dairy has been used and revered in many parts of the world throughout the ages. We have domesticated and selectively bred sheep, goats, and cows for their milk.
Milk proteins can cause issues for some people. This is less common with raw dairy where the enzymes are still present and the proteins have not been altered by heat.
If you're getting gut symptoms and skin issues when introducing dairy then most likely it is not for you.
Go slow introducing raw dairy and consider cycling it even if you don't feel any negative impact from it.
Plants
In recent times many have believed that plants should be the base of the diet.
Now it's becoming clear that plants are not well tolerated by many and should be used with more caution.
Everything living wants to continue to live. Plants have consciousness and commit chemical warfare against their enemies.
Rice lectins are particularly powerful and used to create leaky gut in some medications.
Oats have avenin. Wheat has gluten.
There are no free lunches in nature.
Around 99% of plants are considered poisonous to humans.
The domesticated/edible 1% have low levels of toxins that can be tolerated to varying degrees and quantities.
In the increasingly stressed and toxic 21st century it's common to have a gut injury and sensitivity in reaction to plant chemicals.
If maximal hypertrophy is the goal you will need to work out what you tolerate best between fruits, honey, dairy with gelatine, rice, potatoes, and sweet potatoes. Most likely a combination of the above will work best with some rotation of different toxins to decrease the immune response and damage.
The other main use for plants is to stimulate/irritate systems of the body for the desired response, this is the way plant medicine works. Think of all low-calorie plants as low-intensity drugs. Most pharmaceutical drugs are synthetic copies of plants.
So having a tonne of vegetables all the time can be sending a lot of strong signals to the body. These signals impact hormones, the immune system, the gut lining, and every cell in the body.
Yes, some people are wolverine and have never noticed their gut.
Most are not and often have gut symptoms of irritation, bloating, constipation, etc.
Statistically, we're most likely to die a slow death from diabetes, dementia, cardiovascular disease, or cancer with joint replacements along the way.
Increasingly it seems that plants are accelerating this decline through auto-immunity and hyperinsulinaemia.
Meal Timing
2-3 meals a day with no snacking is ideal for most people.
This rhythm allows insulin to return to baseline and blood sugars to remain stable.
4 OPTIONS FOR MEAL TIMING:
1. Breakfast and dinner > good for those who train in the morning and are challenged by stress and don't function well without food in the morning.
2. Lunch and dinner > great for those who train later in the day and feel clear on an empty stomach in the morning.
3. Breakfast and lunch > go to bed relatively empty and wake up hungry. If you're training in the morning this approach can work well.
4. Breakfast, Lunch & Dinner > three meals works well for those training twice a day or doing heavy labor.
1 & 2 are the best options here for most. 3 & 4 also work well for some people.
If you're in the habit of snacking this change alone can have a huge impact on your hormones and your health.
Exceptions
- If your goal is maximal muscle growth for a short period of time you might want to increase your meal frequency beyond this.
- If you have more than 10% body fat to lose then extended fasting can be very effective for decreasing body fat. 1 meal/day or even 2-3 day fasts can be a great way to clean the system, reset hormones and rebuild the gut. Note this is recommended for those with excessive body fat well above the healthy range.
Fasting
The ability to stop eating and still perform well is a sign of metabolic and mitochondrial health. We want this ability.
Too much fasting depletes and stresses the body.
Intermittent fasting for athletes (8-hour eating window or less)
- Best for fat loss
- Ok for experienced athletes
- Not great for rookies struggling with training volume
If you're dealing well with training and it's not too intense you can train fasted and just add some BCAA + EAA's and maybe a mix of the other nutrients in the workout supplement cocktail. If you're struggling to keep up with your program I would recommend eating before you train.
Days off are a great time for intermittent fasting. Go through to lunch or even dinner without eating (or drinking if you have a virus you're trying to overcome).
Extended fasting for athletes
Extended fasting of 24 hours or more is best used around injuries or illness or during breaks from training. This is a great option for cleaning the body after an operation.
Going beyond 72 hours doesn't have too much benefit unless you're obese.
Dry fasting increases the rate of cleaning and die off. No water. This is even more drastic and should only be used if you have a day or 2 to rehydrate and eat before getting back into intense training.
Everyone should experience extended fasting when the time is right. It's a great experience for the body and mind. 7 days is Keegan's longest fast and 24 hours dry fasted with sauna at the start and end. Be careful using sauna and dry fasting together, it can be very stressful for the body.
Workout Nutrition
Eat meat 2-3 hours before your session. If you're eating closer to training eggs can be a good option.
Pre-workout (5-15 minutes)
1/2 to 1 tsp of salt.
Ketones / Black Coffee
Take essential amino acids if you haven't eaten yet for the day.
Optional 1 tbsp honey if you need a boost or size is the goal.
Intra-workout
Snake juice + BCCA enriched essential amino acids (BCAA + EAA's).
If you want to go all-in you can use - citrulline, acetyl-l-carnitine, creatine, tyrosine, aspartic acid just before and during training sessions.
- Emergency mass gain >> Raw Milk + Collagen + Honey (2L) 2-4 egg yolks optional.
Post-workout
If you are at optimal body composition and training is going well and you're adapting well to training there is no need for post-workout nutrition.
Essential amino acids or goats whey if well tolerated.
Glutamine can be added if training is intense (especially if meat consumption is low)
If you are lean and need to add size also add:
Dried fruit (figs, dates, apricots, etc)
Yogurt and honey.
Rice cakes and honey are another option to add size.
- Emergency mass gain add >> Cream / Butter to the post-workout mix.
Eat your next meal, include rice, maple syrup, or honey if the goal is to increase mass.
Salt + Electrolytes
Salt has been a valued commodity in traditional cultures around the world for millennia. Research from Dr. James DiNicolantonio and others demonstrates that salt improves health and performance and shouldn't be restricted.
Cramping and mineral imbalance are very common on high carbohydrate diets where minerals are being used to process the carbohydrates.
Your salt needs change based on climate, training, diet, etc.
Salt retention can improve/increase as insulin sensitivity improves.
Some people get the runs easily from too much salt.
1/2 to a whole tsp for salt pre-workout /training can work well to increase pump and circulation.
Snake Juice - Drink During Training
Water = 2LPotassium chloride =1 tsp (No Salt)
Sodium chloride = 1/2 tsp (Himalayan Pink Salt)
Sodium Bicarbonate = 1 tsp (Baking Soda)
Magnesium Sulphate = 1/2 tsp (Food Grade Epsom Salts
Water
1. Avoid chemicals in your water.
2. Drink water that is most similar to water your ancestors could have consumed. This would be spring water or remineralized water if you're using a reverse osmosis-style system.
Coffee & Tea
Watch your energy and your adrenals.
These drinks are designed to spike our energy and make us alert.
They do this by acting as poisons or stimulants to the system.
If you can't live without it you probably need to live without it!
FAQ's
Supplements
You'll be fine without them. If maximal size and performance are your goals then there is potentially a fractional return on some of the best supplements. Note that if foods are going beyond what nature's foods offer this is not the most natural and potentially not the most healthful solution. I haven't seen great results with using supplements to IMPROVE health. I have seen great results with using carnivores to improve health.
Some supplements may/ can help with adding muscle beyond what can be added with food alone.
Feces
If your toilet volume is down it means you're using more of your food. If you're on a more meat-based diet you will do less pooh since you're taking in less indigestible foods. This is not a bad thing. The case for fiber increasing gut health and performance is a weak one at the moment with many experts suggesting LESS rather than MORE with research to back it up.
Fiber
From the previous point. More pooh isn't better and low fiber diets have been shown to improve many gut conditions.
Dr. Paul Mason on fiber.
Auto-Immunity
If you have an auto-immune issue, that's taking away from your performance. You want to work on that and resolve the issue.
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