Steak and Eggs IMPROVED: Fat Loss while Boosting Testosterone
Steak and Eggs Diet Explained
The Steak and Eggs Diet Revisited and Improved. Discover how can be possible to Boost Testosterone Levels WHILE on a Caloric Deficiency that leads to a significant FAT LOSS. Everything keeping your Energy Level High and Steady. Bonus: Time Saver.
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I think all bodybuilder hear at least once the diet where you eat only steak and eggs.
A lot of them try it for its benefits:
-Quick Fat Loss
-Boost in Testosterone
-Energy Improvement and Balance
WHERE THIS DIET COME FROM?
This Old School Diet Program was created by the genial mind of Vince Gironda.
He was THE guru of training since 1948 when he opened the famous “Vince’s Gym” in Hollywood.
He was an extraordinary man with a QI of 150, a body of a God and a sharp Personality.
Larry Scott, Arnold Schwarzenegger.. names of the champions he trained.
The Steak and Eggs diet was born in a time where fats were demonized and tops bodybuilder rely on carbs as their main source of calories. It’s anecdotal that when Arnold lands in America to train and learn, knows nothing about low carbs diet for quick fast lost. In fact he lost Mr Universe against Frank Zane in 1968 due to his too bulky appearance even if he weighed tens of pounds more.
So more calories and more varieties isn’t always better.
WHAT IS THE STEAK AND EGGS DIET?
The Steak and Eggs is in truth a ketogenetic diet but a little different. In fact you consume close to no Carbs, moderate-high Fats and high Proteins.
The diet plan in very simple..
You eat steaks and you eat eggs. That’s all. Steak and Eggs.
And not when you want. Eat two steak and eggs meals a day.
You can eat breakfast and lunch, lunch and dinner or breakfast and dinner.. stop.
Consume these two foods for two meals a day for 5 days straight.
As God rest on the seventh day from the work of creation, as you rest and stop eating steak and eggs the sixth day.
The sixth day is the day of your..
MEGA CHEAT DAY!
Yes you ear right. An entire day where you can eat what the fuck you want.
During your cheat day you HAVE to consume large quantity of carbs. It’s up to you if all these calories come from a good source or from pizza, nachos and macaroni. Simply eat a lot and a lot of carbs.
This is not only for your mental health. It is primary for your physical one.
In fact instead of a cheat day, you can call the sixth day a refeed day.
It helps to replenish muscle glycogen, to stop body starvation restoring normal cortisol levels and yes to give your willpower a break.
Bonus: you can also have a social life in weight loss phase.
DO YOUR FUCKING CHEAT DAT AND ENJOY IT
Don’t even think that you are tough enough don’t need a refeed day. Don’t be stupid.
I remember you that this diet is made by Vince Gironda.
A lot of growth men cry like a baby under his diet and training regimen.
You also need to refeed for certain micronutrients that are not well covered by steak and eggs.
Image Credit: Muscle and Strength
STEAK AND EGGS IN DETAIL
Since you will eat only twice a day, Steak and Eggs diet is a form of intermittent fasting.
If you eat your food at lunch and dinner time you actually doing a 16-8 fasting regimen.
Yes you reap all the benefits of fasting PLUS all the benefits of a ketogenetic diet.
So how much steak and eggs should I eat?
You can cook with butter, olive oil or what you want. I suggest butter due to high content of saturated fat.
Do this for every meal except for those of the cheat day.
In practice eat at least 4 eggs and as much steak as you want to be satiated.
BONUS: eating for five days straight the same food is so fucking easy and save a lot of time and money. You also need to use over time less willpower because it becomes an habit very quickly. If that wasn’t enough the cheat day is really enjoyable.
HOW MUCH CALORIES I’M GOING TO CONSUME EATING ONLY STEAK AND EGGS?
660g (1.5 lbs) of steaks has around 134g of Protein, 38g of Fats ( of which 12g saturated) and close to 0 Carbs.
For a total of less than 900kcal.
For Micronutriens it is rich in Zinc, Phosphor, Selenium, Vitamin B12, B6, B5, B3, Choline.
Six big eggs has around 38g of Protein, 30g of Fats ( of which 9g saturated) and 3g of Carbs
For a total of close to 450kcal.
For Micronutriens they are rich in Vitamin B2, B12, B5, B9, Cholin, Biotin, Iodine, Selenium, Molybdenum.
So if you eat the top range of the diet indication you ingest around 2700kcal. Counting the cheat day you give to your body an average of 3000kcal, over 344g of Protein and over 130g of Fats.
Don’t mind fuck yourself too much.
Eat until you are satiated.
If you are a big guy with some muscle mass even the top range calories can give you good weight loss.
If you are a guy that as just started or a woman stay in the lower range.
Don’t try to eat one egg and 100g of steak. Stay congruent. Stay with what said Gironda and rip all the benefits.
The power of this diet it isn’t in calories counting: it is in the ketogenetic/intermittent fasting aspect.
The Ketogenetic aspect force your body to utilize your own fats to stay alive. Improve Insulin resistance and due to the high fats content allows your body to continue (or increase) the production of Testosterone. Make your energy level steady and predictable.
The Fasting aspect boost your Testosterone and HGH production ( growth hormones something like over 1000% wtf) and greatly improve your insulin sensitivity.
So.. for the Steak and Eggs diet..
The Pros are:
-During Diet the really high amount of protein prevent muscle loss. It’s really hard to lose muscle mass when you ingest over 1g of protein for pound of weight.
-Simple, Practical, Time Saving.
-High amount of fats = no hormonal diet crash. The high saturated fats and cholesterol content can actually RAISE your Testosterone levels.
-Steady energy level.
-All the benefits of an Interval Fasting diet and a lot of benefits of a Ketogenetic diet.
The Cons are:
-Not the best diet to gain weight. The low carbs content makes difficult to raise insulin ( a powerful anabolic hormone).
-If you are a particularly stressed or anxious person, the fasting period can raise too much your cortisol level: you can even Gain fat and lose weight if your cortisol level are constantly elevated.
-Really monotonous diet
-With only a cheat day every six days, the leaner can actually suffer from carbs starvation. The leaner you are the more refeed you need.
-Missing some micronutriens.
So if your are a regular guy or girl that want to lose weight without crashing your endocrine system the Steak and Eggs diet can be for you.
The truth is that close to everyone can fit in this diet with minimal adjustments for short period of time.
But that’s a problem..
You miss some important micronutriens.
And only a cheat day every six days cannot cover the right daily requirement. Even if the daily requirement is covered there’s a big difference between a sufficient provision of nutrients and an optimal one.
The steak and eggs diet make you miss these micronutriens:
Sodium, Vitamin A, B1, C, D, E, K, Magnesium, Copper, Manganese, Calcium
In particular Vitamin C is close to nonexistent in this diet.
I suggest to eat a least a cup of spinach at every meal to cover Magnesium, Manganese, Vitamin A, K, E.
They content minimal carbs and due to their high fiber content you should not really count them.
For Calcium RDA you need some good hightly absorbable calcium softgels
To cover optimal levels of Vitamin D get some sunlight or buy Vitamin D capsules.
To cover Sodium simply add salt to your beef.
Now you only need to cover the RDA of Vitamin C, B1 and Copper.
For Vitamin C I suggest to eat half a cups of red pepper or broccoli at every meal: they are really in low carbs and high in fiber.
If you want to really cut carbs simple integrate with some Vitamin C good capsules.
Vitamin C is fundamental also for the metabolization of cortisol..
I suggest to directly integrate Copper.. but you can eat a lot of beef liver if you want. You can even change around 100g of beef with 100g of beef liver. Your copper requirement will be achieved.
WHAT IS IN REALITY THIS STEAK AND EGGS DIET IMPROVED?
It’s really simple.. Follow the Gironda’s original steak and eggs diet, plus :
-A cups of spinach at every meal, or at least a cup a day.
-Get sunlight every time you can or supplement with vitamin D.
-Eat nutritional yeast at least during your cheat day.
-Add some fucking salt to your beef.
Bonus: Eat your eggs a la coque to preserve a lot of micronutrients in the yolk.
Eating in this way you can reap all the benefits of the Steak and Eggs diet regimen..
without developing some serious micronutrients deficit
without significant carbs intake
and without mindfucingk yourself during your refeed day trying to always eat clean and cover everything.
Stay tuned and stay Strong!