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Carnivore Diet Success Stories

Carnivore Diet success stories – with Justin

Interview with Justin

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1) Introduce Yourself.

My name is Justin Murphy, I am 38 years old, and I live in beautiful Colorado.  I have an amazing wife, a rebellious teenager, and I chase around three small children.  Life is good!

2) How did you eat before Carnivore.

Well, I started the Atkins diet back when I was around 18 years old.  I was tired of the name calling and being picked on. I lost 100 pounds doing that slowly moved over to the Paleo diet over the years.  I thought that was the most ideal diet and Atkins was too much saturated fat. I was eating oatmeal and egg whites after the gym. I consumed mostly chicken and tuna and lots of veggies.  I also ate “low carb pasta” and black beans on a weekly basis. This way of eating had my mood all over the place and I just was not satiated. I developed rosacea on my forehead. Most people get it on their cheeks or nose but not me, dead center of my forehead.  It was like a beacon to show everyone my inflammation.

3) Why did you try Carnivore to begin with.

I stumbled on the Carnivore diet through the interwebs.  I saw the success that others were having and I felt this WOE just called to me.  It resonated, this is how humans are supposed to eat, something tribal or instinctive.  So I said, “Bring on the Meat!”

4) How do you personally approach the Carnivore Diet.

Well I do 16/8 intermittent fasting with two meals a day.  My first meal is usually eggs with bacon, ground beef, or some Teton Waters Ranch hot dogs.  My second meal is usually hamburger, steak, or the hot dogs again. I travel a lot for work so there is a lot of ordering patties by themselves.  If I have to meet a client for a meal I usually suggest a steakhouse. One thing I do though is I have brunch with my family. I love to cook for my kids so I usually eat whatever I am cooking for that meal.  So I guess this makes me 90% carnivore.

5) What benefits have you seen since starting the Carnivore Diet.

Well my rosacea is gone, I have more energy and my mood is definitely even.  I just love the way it makes me feel. It is hard to describe until you have been on it for a while.  I feel more in control and centered, if that makes sense.

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6) What negatives have you found with the Carnivore Diet.

It gets annoying explaining it to everyone…  Why I am not dying of scurvy. Why I am not 300 pounds.  Why I am not crazy. Sometimes at work functions when they cater in the carbs I just don’t eat.  

7) Do you exercise on the Carnivore Diet, if so how do you find it and what do you do.

I lift weights 4 days a week.  I am always changing up the program because I get bored easily.  Currently I am doing Jim Wendler’s 5/3/1 program. For cardio I am running, rowing, or riding the assault bike. I try and do this 30 to 40 minutes 6 days a week.  I also try and squeeze in a hour walk in the afternoon too. This allows me to clear my head and listen to some motivational podcasts.

8) What piece of advice would you give someone who is interested in trying this diet, but hasn’t taken the leap yet.

Do it! The secret to having everything you want is YOU!  You decide when to start the journey and You decide when to quit.  Its that simple, so stop being your excuses and be a Carnivore.

9) Do you think Carnivore will ever be accepted as a mainstream diet.

Oh, its coming.  We are continually becoming more polarized every day.  Carnivores vs. Vegans

10) Anything you would like to add, and where can people follow your journey.

You can follow me on Instagram @murph_the_carnivore

Ketogenic Endurance – I hoped you enjoyed this post.

If you like what I am about, check out the below.

Amazon

Carnivore Fit Expanded edition – eBook and Paperback

Clothing – Ketogenic Endurance Carnivore Success Company

Low Content Books – Journals, Notebooks, Diaries and Planners.

Media

  • The majority of my personal journey is documented on Instagram.
  • Carnivore Diet Success Stories Facebook group.
  • Carnivore Diet Success Stories Newsletter.
  • I am an ambassador for the lifestyle brand Descended From Odin, have a look at their apparel and accessories: Click here and get 10% off with the code “ketogenicendurance”

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Etsy – Unique Carnivore

Categories
Ketogenic Diet

Guest Post: from Harriet – Fast Food Meals That You Can Eat While On Keto  

Keto Fast Food Meals

When you are traveling or on-the-go, you can keep maintaining your keto diet.

Find out the right low-carb meal at every fast food restaurant you stop by.

There is no doubt that eating healthy while in a hurry is a difficult task. In addition, you may be on a ketogenic diet, and that challenge becomes even harder.

You’re likely thinking that there is no way to eat fast food and maintain ketosis state, however, I have good news for you. It’s definitely possible.

If you’re on keto and planning to travel soon, you might end up in a fast food restaurant. it’s totally possible to still track your ketosis, of course, it’ll be harder than normal, as most lifestyle choices are while on a hurry. But some creativity will solve the problem.

Let’s start the challenge. But first, here is a quick rewind of the keto diet and it affects our bodies.

Why Keto?

The ketogenic diet, simply, is a diet that consists of a high amount of fat (between 75% and 80%), moderate in protein (between 15% and 20%), and a very very low percentage of carbohydrates (around 5%).

The significant reduction of carbs puts the body in ketosis state, a physiological state in which your body relies on fat for energy instead of carbohydrates.

This means that fat becomes fuel,  it’s your primary and essential source of energy. And this leads to weight loss for many people.

Can I eat fast food while on keto?

Briefly, the answer is YES! You can eat fast food and still on keto but be ready to make some sacrifices, as fast food restaurant menus can be full of carbs and sugars that you should avoid.

Here some quick tips:

  • Plan out your meals before ordering and check the nutritional values in advance. This allows you to remove certain ingredients from your list and track your macros accurately.
  • Stick to meat, cheese, and some veggies. Avoid anything comes with bread.
  • Know exactly what to eat and drink, stick to the simplest ingredients to avoid added carbs.
  • Add extra high-fat sides like bacon and avocado…
  • Read your labels carefully and opt-in for fattier dressings such as balsamic, ranch, and blue cheese…
  • Avoid high-carb salads with berries and starchy items.
  • Opt-in for water, coffee or tea.

Eating low-carb at fast food restaurants:

I’ve selected 8 of the most popular American fast food chains to help you create the perfect keto-friendly meal at each restaurant.

Breakfast options:

McDonald’s:

Entrée: Egg McMuffin without English muffin which has around 27g of carbs. Throw it away, will leave with 3g of carbs in total.

The Egg McMuffin comes with one egg, Pasteurized Process American cheese, and ham. You can ask for double the meat or double the egg.

Beverage: McDonald’s McCafé offers a sugar-free decadent iced coffee and it has only 1g of carbs. Also, you can opt-in for the Americano Espresso with 0g of carbs.

Starbucks:

Iced Drinks:

  • Starbucks Cold Brew Coffee (Grande, no syrup)
  • Nitro Cold Brew (Grande, no syrup)
  • Freshly brewed Starbucks Iced Coffee

Hot Drinks:

  • Espresso
  • Americano
  • Teavana Earl Grey Brewed Tea (Grande, No Sweetener)
  • Teavana Organic Chai Tea
  • Emperor’s Cloud and Mist Green Tea
  • Organic Jade Citrus Mint Brewed Tea

Lunch options:

Subway:

Entrée: Chicken & Bacon Ranch Melt. Avoid the bread, which leaves you with 28g fat, 30g protein, and 6g carbs. It includes Monterey cheddar cheese, grilled chicken with seasoning and marinade, crispy bacon, onions, spinach, and tomato. You can add additional staples (hard-boiled egg, avocado, Bacon), and choose a dressing with a high-fat amount like olive oil, or avocado oil.

Beverages: Water, diet soda, and unsweetened iced tea are some of the best keto-friendly choices.

Burger King:

Entrée: Bacon King with no bun and ketchup. You’ll get 3g carbs, 75g fat and 54g protein.

Beverages: Water, diet soda, and unsweetened iced tea are some of the best keto-friendly choices.

Wendy’s:

Entrée: Grilled Chicken Sandwich, Double Stack, or Baconator are great delicious options. Again, throw the bun away.

Beverages: Water, diet soda, and unsweetened iced tea are some of the best keto-friendly choices.

Taco Bell:

Entrée: Here you can go for the Power Menu Bowl. Order it without rice, beans, and sour cream, and you can ask for some additional cheese. Full-fat sour cream is another option instead of the reduced-fat.

Beverages: Don’t forget to avoid the famous Mountain Dew Baja Blast as it has a significantly high amount of carbs (around 56g). Instead look for water, diet soda, and tea.

Dinner options:

Buffalo Wild Wings:

Entrée: Traditional Wings are one of my favorites. They’re tasty and delicious. For snack size, you get 0g carbs, 20g fat, and 44g protein. Also, you can opt-in for Naked Tenders which also have 0g of carbs.

Beverages: Water, diet soda, and iced tea are some of the best keto-friendly choices.

I love “B-Dubs”, I’ve actually created a full guide on how to eat keto at Buffalo Wild Wings. You can check it HERE.

KFC:

Entrée: Kentucky Fried Grilled Chicken with thigh, breast, drumstick or whole wing, a thigh has the highest fat amount at 9g. It’ll have 17g of protein and a carb count of 0g per serving. Perfect choice.

Opt-in for the ranch dressing over the dipping sauce for some extra flavor.

Beverages: Water, diet soda, and iced tea are some of the best keto-friendly choices.

Conclusion

Eating keto while on-the-go is definitely possible with a little creativity and discipline.

Whether you’re on the road for hours or even day, travel can wreck our health goals, especially when it comes to diet and exercise. Sometimes can’t avoid travel, but what we can do is take a few steps to prepare us ahead of time in order to maintain our ketogenic diet healthy even while eating fast food.

Ketogenic Endurance – whilst Fast Food should not form the basis of your diet, it is a good tool to have in your toolbox when needed.

You can read my newest book Carnivore Fit which is available on Amazon.

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You can find the below product and others on Etsy.

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As a thank you for reading this article, you can use the Discount Code KETOGENICENDURANCE10 for 10% off on my Etsy Store:

I am also a fan of Softstar Shoes for minimalist footwear, Quad Lock for sporting mobile phone accessories, and Cheesies for a Carnivore appropriate snack. I use these companies myself and recommend them.

Or you can join the Contemporary Carnivore Diet newsletter: http://eepurl.com/doN0aH

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Categories
Carnivore Diet Success Stories

Carnivore Diet success stories – with Shauna

Interview with Shauna

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1) Introduce Yourself.

My name is Shauna Vanderpool. I’m 36 years old, and a mother of two beautiful twin girls. I’m a certified yoga instructor, Pilates instructor, and personal trainer. I studied Nutrition and Dietetics in college, as well as Kinesiology.

2) How did you eat before Carnivore.

I realized the Standard American Diet (SAD) was not for me when I was 25 years old.

I spent the next 11 years searching for the right way of eating for me. I slowly transitioned from SAD, to 4 years of Veganism, to 3 years of the Paleo diet, to 4 years of a Ketogenic diet, to the Carnivore way of eating.

3) Why did you try Carnivore to begin with.

My Keto journey started 4 years ago when I was diagnosed with gestational diabetes during my pregnancy. I went low carb and kept my blood sugar in a healthy range through diet alone. After my twins were born, I took low carb to the next level and went full on ketogenic. 6 months after having twins I was back down to my pre-pregnancy weight. I had more energy than ever before, and my skin looked great. I loved Keto and kept with it for 4 years. However, I still struggled with abdominal bloating and distention, and a laundry list of gut health issues, that eventually started to drain all my energy. In December 2018, I started experimenting with the Carnivore way of eating. In January 2019 I began my Carnivore journey.

4) How do you personally approach the Carnivore Diet.

I’ve embraced the Carnivore way of eating with a gentle approach that honors my individual needs. Some people would call my approach “relaxed carnivore,” “dirty carnivore,” or even “Keto-Carnivore.”

95% of what I eat is just animal muscle meats and animal fats. Currently, I still drink coffee because I enjoy it, and consuming coffee doesn’t seem to have any negative consequences for me. To be honest, ice cream has been my favorite food since I was 2 years old. I feel it would be completely unrealistic for me to think that I can sustain never eating my favorite food again. If I feel like eating some keto ice cream, I eat it on occasion…and then go right back to eating Carnivore.

Personally, I don’t like the taste of organ meats, so I don’t eat them.

5) What benefits have you seen since starting the Carnivore Diet.

When I first started eating Carnivore, the first thing I noticed was the improvement in my digestion. After about a month, the second thing I noticed was a major increase in libido. After two months, I started wanting to go back to the gym again, after almost a year of not having the energy to exercise. Four months into my Carnivore journey I started accompanying my boyfriend to Crossfit, and I started kickboxing classes in addition to my regular gym workouts. I cannot wait to see what happens next!

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6) What negatives have you found with the Carnivore Diet.

The biggest negative with eating Carnivore is that most people don’t understand why I don’t eat any vegetables. Fortunately for me, the people closest to me do understand because they have witnessed the great improvement in my health.

7) Do you exercise on the Carnivore Diet, if so how do you find it and what do you do.

At first, I did not exercise at all on Carnivore. As I explained before, the desire to exercise gradually increased the longer I continued the Carnivore way of eating.

8) What piece of advice would you give someone who is interested in trying this diet, but hasn’t taken the leap yet.

Do your own research, so can feel confident in the way you are eating. I started experimenting with a keto-carnivore hybrid diet before I went full Carnivore. I would eliminate plant-based foods for a few days, and then start eating them again for a few days. It did not take long for me to notice the difference between the uncomfortable bloated feeling that any food containing fiber left me with, vs. the full, yet still flat and comfortable belly after eating only meat.

9) Do you think Carnivore will ever be accepted as a mainstream diet.

I don’t look at Carnivore as being a trendy diet for the purpose of weight loss. I view the Carnivore way of eating as a lifestyle choice.

Could the Carnivore diet be the next mainstream diet trend? It’s very possible. Will the Carnivore way of eating as a lifestyle become accepted by the mainstream? Probably not. The concept of fruits and vegetables being a healthy and a necessary part of the human diet is just too deeply ingrained into our minds.

10) Anything you would like to add, and where can people follow your journey.

Please keep in mind that I’m not an M.D. I’ve never conducted any randomized double-blind placebo control studies on this topic. I have not researched any medical journals or physicians articles for this interview. My evidence is purely anecdotal. All of my evidence comes from my personal experience, and that is enough for me in making dietary decisions for myself.

The Carnivore way of eating is not a religion, so I’m not here to try to convert anyone. However, if you think that going Carnivore might be beneficial for you and you have any questions or concerns, I’m more than happy to help you to the best of my knowledge.

You can find me on Instagram @Petitecarnivore.

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Ketogenic Endurance – I hoped you enjoyed this post.

If you like what I am about, check out the below.

Amazon

Carnivore Fit Expanded edition – eBook and Paperback

Clothing – Ketogenic Endurance Carnivore Success Company

Low Content Books – Journals, Notebooks, Diaries and Planners.

Media

  • The majority of my personal journey is documented on Instagram.
  • Carnivore Diet Success Stories Facebook group.
  • Carnivore Diet Success Stories Newsletter.
  • I am an ambassador for the lifestyle brand Descended From Odin, have a look at their apparel and accessories: Click here and get 10% off with the code “ketogenicendurance”

Stores

Etsy – Unique Carnivore

Categories
Carnivore Diet Success Stories

Carnivore Diet success stories – with K

Interview with K

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Introduce Yourself.

Hi, I’m K. I’m 36 years old and I grew up in Southern California. I currently live in Melbourne, Australia with my boyfriend.

How did you eat before Carnivore.

Growing up, I ate the Standard American Diet. I was never a big vegetable eater and I rarely met a carbohydrate I didn’t like. Hence, I was always overweight. Eventually I became an obese adult.

I started a Ketogenic Diet in February of 2016.

I went Carnivore in November of 2018.

Why did you try Carnivore to begin with.

I followed a Ketogenic Diet for a year and saw a lot of improvements: I lost about 70 lb (32 kg), my amenorrhea resolved itself, my dandruff/psoriasis improved (though didn’t completely go away), I felt better, and became more active.

One of the activities I took up was yoga, particularly to alleviate some of the ongoing sciatic pain I was experiencing due to a previous back injury. Unfortunately I fell down the hole of re-injuring my back, becoming less active, and then struggling to maintain my diet.

In the end, I gained about 40 lb (18 kg), my skin was starting to flake everywhere again, and I injured my back a third time. This time, it got a lot worse.

I was in constant pain, I couldn’t straighten my back while standing, I needed to use a cane to walk, there was occasional tingling in my feet,  and I couldn’t sleep without pain killers. I eventually got an MRI at the behest of a chiropractor and we discovered I had a severely bulged disc in my lower back. The recommendation was to see a neurosurgeon about a discectomy.

While all of this was happening, I restarted a Ketogenic Diet in a bid to lose weight and alleviate some of the pressure on my back. And I lost about 30 lb (14 kg), but my back wasn’t improving. Then I discovered something I didn’t know: all the pain in my back was due to inflammation. The main purpose of disc surgery would be to prevent potential nerve damage and pain relief wasn’t necessarily a guarantee.

I’d been interested in the Carnivore Diet since some time towards the end of 2017 because there were so many dramatic and varied success stories. Since I was getting the results I was looking for on the Ketogenic Diet (mainly weight loss and skin improvement), I didn’t bother to make the switch.

In the end, I started a Carnivore Diet in a last ditch effort to heal my back.

How do you personally approach the Carnivore Diet.

I’m probably what some would call a ‘relaxed’ Carnivore. I eat mainly animal products with a few minor caveats.

I eat beef, lamb, pork (lots of bacon!), eggs, and chicken. I make sure I eat all the fat, skin, cartilage, and connective tissues. I try to eat mainly beef and lamb since they tend to be more satisfying and satiating.

I do dairy on occasion, mainly butter, cheese, and greek yogurt. I still eat some sausages and cured meats. I’m pretty liberal with spices.

I drink water (sparkling preferred) and black espresso.

I haven’t felt the need to incorporate organ meats, but I’m not opposed to trying some in the future.

What benefits have you seen since starting the Carnivore Diet.

  1. My back is significantly better, no neurosurgeon required. I started to see some improvement about a month into Carnivore and it’s been improving ever since. Currently, I am pain free, I can stand straight, I can walk, I can lift, I can bend, I can twist, I can swim, and I can ride a bicycle. I still have occasional stiffness at the end of the day, but even that is becoming less frequent. I’m not sure I can entirely attribute this to diet, I suspect it had a large part in reducing my inflammation that allowed me to recover.
  2. My ongoing sciatica pain is completely gone.
  3. I’ve lost an additional 27 lb (12 kg) in the last 5 months.
  4. My skin is doing better and even improved beyond what I experienced on a Ketogenic Diet. I think the last few patches of psoriasis are finally starting to resolve.
  5. By eliminating all sweet things, I broke my sweet tooth. Diet soda and Keto desserts were keeping that desire alive.
  6. I’m a lot less hungry and intermittent fasting is practically automatic. I eat 1 to 2 times a day, but I was able to do this on Keto as well.
  7. Carnivore is simple: shopping and cooking don’t take that much time. Keto can easily get quite unwieldy with the variety of different recipes made with difficult to source ingredients.
  8. I experience an observable mood boost, particularly when I eat beef or lamb.

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What negatives have you found with the Carnivore Diet.

  1. When I stray from animal based foods, my body complains. Usually in the form of digestive rumbling/bathroom time or migraines.
  2. Sometimes it’s hard to constantly say no to people when they’re offering you food you don’t want to eat. I also think some people offer it on purpose because they don’t agree with your diet. I’ve heard a lot of ‘you can’t just eat meat’ from the peanut gallery.
  3. This negative is location specific: Carnivore generally seems harder to do in Australia compared to the USA. Especially on a budget. The meat Down Under tends to be leaner and it costs more. This goes for eating out as well, something I enjoy but have a hard time doing due to portion sizes and cost.

Do you exercise on the Carnivore Diet, if so how do you find it and what do you do.

I don’t exercise with any kind of regularity. I do ride my bicycle on occasion and have been trying to re-introduce yoga slowly into my life. Other than not having back problems while doing either, I haven’t noticed anything else worth mentioning.

What piece of advice would you give someone who is interested in trying this diet, but hasn’t taken the leap yet.

I think being fat-adapted would make the transition easier, so I’d recommend doing some version of a Ketogenic Diet for a set amount of time first.

A Carnivore Diet isn’t as hard to do as you think.  A lot of people (including myself before I started) consider this to be a very restrictive diet. In some ways it is, but a lot of the anxiety you feel about removing certain foods is just your addiction to that food.

Also, make your life easier and focus on what you can have rather than what you can’t. Sometimes it even helps to cull certain things off of your social media feed. For instance, I used to follow a lot of people who made Keto desserts on Instagram, but it was tempting me to want to make them as well. Now I mainly follow people who photograph meat.

Do you think Carnivore will ever be accepted as a mainstream diet.

No, at least not anytime soon. I think there is a general belief that vegetables are inherently good/necessary and I can’t see that conditioning being broken for people en masse.

I do have hope that more people will incorporate meat as the bulk of their diet as more people share stories about how their health has improved. Perhaps in a few generations that push will eventuate in a mainstream form of Carnivory.

Anything you would like to add, and where can people follow your journey.

Something important I learned on my journey is that all those ‘replacement’ Keto recipes and foods (i.e. desserts, bread, candy, etc.) don’t really break your desire to eat the real thing. This makes it easier to fall prey to carbohydrate cravings and eventually go back to a Standard Diet. I’m mainly on Instagram (@optimizingk) and I have a blog (http://optimizingk.com) where I write about my ongoing self-optimization and interests.

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Ketogenic Endurance – I hoped you enjoyed this post.

If you like what I am about, check out the below.

Amazon

Carnivore Fit Expanded edition – eBook and Paperback

Clothing – Ketogenic Endurance Carnivore Success Company

Low Content Books – Journals, Notebooks, Diaries and Planners.

Media

  • The majority of my personal journey is documented on Instagram.
  • Carnivore Diet Success Stories Facebook group.
  • Carnivore Diet Success Stories Newsletter.
  • I am an ambassador for the lifestyle brand Descended From Odin, have a look at their apparel and accessories: Click here and get 10% off with the code “ketogenicendurance”

Stores

Etsy – Unique Carnivore

Categories
Ketogenic Diet

Guest Post – Ann Gapasin – Benefits of Intermittent Fasting

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Are you not seeing the results of your intermittent fasting?

Are you giving up on Keto diet?

What if you’re told that weight loss and overall health can dramatically improve when these two are combined?

Learn how to do keto intermittent fasting properly through this article.

Plus: a list of the most common intermittent fasting mistakes.

What is Intermittent Fasting?

Intermittent Fasting (IF) is a schedule that involves brief periods of fasting and unrestricted eating.  It is different from most diet regimens because it is focused on “when to eat” than on “what to eat”.

What is Ketogenic Diet?

The ketogenic diet limits consumption to foods that are very low in carbs and high in fat. It aims to speed up metabolism by putting the body in the state of “ketosis”.

Keto Diet & Intermittent Fasting: Why Are They Better Together?

Keto diet and intermittent fasting are two of the most popular health trends of today. But many are not are aware that these two can make a powerful duo!

Learn the secret now…

Speeds up Ketosis

Ketosis is the key process to keto diet. It is a normal process, wherein the body turns to fats when the primary energy source (glucose) is depleted.

Since intermittent fasting requires a very low carb intake, the glucose levels don’t go too far from a certain point where the body is forced to burn fats.

Adding intermittent fasting to keto diet may be an effective way to jump-start weight loss.

Increases Fat Loss

Fat loss is higher with keto intermittent fasting compared to undertaking them individually.

Intermittent fasting stimulates heat production in the body, which may lead to the utilisation of stubborn fats. Studies suggest that IF can decrease body fat safely. (Remember: Not all fat loss regimens are safe!)

Listed below are some scholarly publications that attest to IF’s possible benefits:

  1. //www.annualreviews.org/doi/full/10.1146/annurev-nutr-071816-064634?url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org&rfr_dat=cr_pub%3Dpubmed#_i24
  2. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/intermittent-fasting/
  3. https://academic.oup.com/ajcn/article/102/2/464/4564588
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516560/

Here’s the evidence:

According to a study published in 2016, IF with resistance training could decrease body fat mass, maintain muscle mass, and improve certain health-related bio-markers. This was concluded after 34-resistance trained men practised the 16/8 method for 8 weeks. Researchers noted that their fat loss is 14% higher than those in normal eating schedule.

This is supported by a 2016 review on 28 studies on the effects of intermittent fasting

Improves Athletic Performance

IF turns your body’s attention to fats because carbohydrate intake is low. Keto diet provides the body with high-fat and moderate protein allowance so that it has enough fat to burn while the body is building up muscles. This is beneficial to people who are looking to improve their athletic performance.

Also:

Some studies point out that intermittent fasting prolongs the satiety or the feeling that you are still full.

How to Do Intermittent Fasting Properly

In order to reap the benefits of IF, you will have to do it properly.

Here’s an expert guide on the two of the most popular methods:

16:8 Method

A lot of people prefer the 16/8 method because it is the easiest.

Why?

You just have to stop eating by 8:00 pm (just right for dinner), skip breakfast (which many already do) and eat again at 12:00 pm. Of course, you can change the time but it must always include 16 hours of fasting and an 8-hour window for eating.

5:2 Method

The 5:2 method has a charm of its own. You can eat on a normal pattern for 5 days a week, and then limit your calories to 500-600 grams per day for two days. Choose whichever days to you want to eat normally or fast, as long as there is at least one day of fasting between them.

The OMAD

OMAD or One Meal a Day is a diet regimen wherein a person should not eat for 23 hours straight. A 1 hour window is given to replenish the body with nutrients. It is important to make certain that recommended dietary allowance is reached within the 1 hour window.

The Multi Day Fasting

In Multi Day Fasting, you are to skip meals for at least 72 straight hours. You will entirely be dependent on water and supplements. This diet plan should only be practised by experienced faster’s. It is not recommended to directly jump on a multi day fasting if your body is not used to extreme diet restrictions.

Before trying out this method, start with a 16:8 or 5:2 for a month or two. Once you believe you’re totally ready for longer fasting, move to the OMAD. Get used to it for another 1-2 months before going into a multi day fasting.

“Normally” Doesn’t Mean “Everything”!

It is important to understand that “eat normally” does not mean “eat anything”. You still have to be conscious of the quality of your food.

If you spend the 8-hour or 2-day window binging on junk food, your weight loss efforts will still be in vain.

Every diet regimen should emphasise healthy food choices. Remember to eat Keto friendly to boost metabolism by lowering sugars and carbohydrates.

Common Intermittent Fasting Mistakes

Intermittent Fasting, even when combined with keto diet, may not be effective if you continue doing these:

Not Replenishing Electrolytes

At its metabolic state, the body uses plenty of electrolytes. During fasting, you’re not getting a lot of electrolytes from food.  

Low electrolyte level causes a feeling of weakness, which could lead you to eat more. Severely low levels can lead to abnormal heart rhythm and seizures. So make sure to replenish these with an electrolyte drink during periods of eating.

Not Consuming Enough Fat

When you’re on keto intermittent fasting, your body doesn’t receive a lot of glucose. As a result, it burns the stored fats. When all the stored fats are used up, the body will get energy from the proteins in the muscles.

To maintain muscle mass, you have to consume enough fat to sustain the normal physiological processes. Ideally, fat should take up 70-80% of your daily calorie consumption.

But these fats should be obtained from healthy sources such as avocados, fatty fishes, and cheese.

Not Consuming Healthy Protein

Protein deficiency can lead to a slower metabolism, lack of focus, delayed healing of injuries, and fluid retention.

Beef and organs meats are excellent sources of  high quality protein, meaning, they contain all the essential amino acids needed by the human body. They also contain a good amount of vitamin B12, folate, iron, and zinc.

Organic nuts are another healthy and relatively inexpensive source of protein. We recommend cheap bulk nuts that you can snack on during the non-fasting parts of the day.

Not Consuming Enough Water When Fasting

Increased fluid intake is important during keto + intermittent fasting in order to flush out the toxins and by-products of metabolism. Furthermore, water helps you feel full.

Water is also crucial for normal metabolism, digestion, and metabolism. Dehydration can cause weakness, dizziness, and confusion which you could mistake for signs of hunger.

A Very Important Reminder

Avoiding these intermittent fasting mistakes may improve your weight loss efforts.

However…..

Whichever diet regimen you plan to undertake, it is best to consult a physician first. Not every health trend works for everybody, particularly for those with existing health problems such as diabetes and hypertension.

Also, food intake is not everything. Regular exercise, enough rest, and a good state of mind are all needed to achieve the desired weight and improve overall health.

Ketogenic Endurance: Thanks to Ann (annvrealm@gmail.com) for writting this guest post. I hope you enjoyed it and you found some value in it.

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Carnivore Diet Success Stories

Carnivore Diet Success Stories – with Natalie

Interview with Natalie

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1) Introduce Yourself.

My name is Natalie, I am 37 years old and currently living in Barcelona, Spain. I work as a nutritional therapy adviser and recently joined the ICMNI – Paleomedicina Hungary team assisting Dr. Zsofia Clemens and Dr. Csaba Tóth.

2) How did you eat before Carnivore?

I grew up in the south of Italy eating what can be considered as a modern Mediterranean diet.

Pasta, bread, rice and potatoes were the base of my diet, followed by vegetables, some lean animal or vegetable protein and small amounts of olive oil.

I started having health issues very young and after doing some research, I decided to slowly remove animal products from the diet. The first few years, I was still consuming fish and eggs and felt lighter, but this diet didn’t have much impact on reversing my poor health condition. My menstrual cycle disappeared and my health was declining very quickly.  Despite all this, I decided to follow the advice of vegan promoting doctors who claimed that my health problems were related to a still “dirty” diet. Thus, I removed eggs and fish and focused on legumes, vegetables, nuts, seeds, grains and fruits.

Following along the same chain of thought I then became raw vegan and a fruitarian for a short period.

In 2015, thanks to an Ayurvedic doctor I reintroduced animal products into my diet. And in the past 4 years I went from an Ayurvedic diet passing through a Paleo, Keto and Carnivore, to finally my most successful one, the Paleolithic Ketogenic diet. This latter, helped me get my health back 100%.

3) Why did you try Carnivore to begin with?

Desperation! I had many symptoms and doctors weren’t able to understand the reasons behind them. I visited all kind of conventional and alternative specialists, spent an unimaginable amount of money on supplements/therapies, but no one ever mentioned the possibility to remove vegetables and oils to improve health conditions until I heard Shawn Baker talking about the carnivore way of eating.

4) How do you personally approach the Carnivore Diet?

I don’t have a “regular” carnivore diet. The diet I follow is called Paleolithic Ketogenic Diet (PKD) created by Paleomedicina Hungary.

It is a high fat and moderate protein diet.

I eat a 2:1 fat to protein ratio and follow my hunger feeling to decide how many times to eat per day.

5) What benefits have you seen since starting the Carnivore Diet?

As I previously mentioned, all the benefits I received came from a Paleolithic Ketogenic Diet (PKD) and not from a “mainstream” carnivore.

In less than a year on PKD I was symptom-free.

Hypothyroidism (medicated for 14 years), non alcoholic fatty liver, scalp eczema, rashes, itchiness, allergies, insomnia, joint pain, amenorrhea, bloating, acid reflux, constipation, nutrient deficiencies, hair loss, water retention, restless leg syndrome, extreme teeth sensitivity and receding gums, very low energy and vitality, lack of memory and concentration, lack of physical strength, inability to deal with stress, foggy mind, often depressed. All these conditions left my body and became the past!

I was able to quit my thyroid medication, painkillers and hundreds of supplements I was consuming. I, then, started nourishing my body only with meat, fat and organ meats, which was in itself a process full of mental challenges and up and downs before my body was completely symptoms-free and healthy. And here I am, feeling better than ever!

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Author: photo from when she was sick.

6) What negatives have you found with the Carnivore Diet?

My experience with the regular carnivore diet was 2 months long.

During this time I got my menstrual cycle back and noticed a huge improvement in my gum health. But all of my other symptoms were still present and some of them were getting worse.

I was consuming around 750-1000gr of meat daily with insufficient fat intake. My blood glucose was going through the roof and, despite being fat adapted after 8 months on the ketogenic diet, I was on a very low ketosis level.

As soon as I reduced my protein intake and upped the fat levels following the PKD, I started to feel better shortly.  

7) Do you exercise on the Carnivore Diet, if so how do you find it and what do you do?

Yes, I do strength-training three times a week, as well as yoga. I also enjoy hiking, roller blading and swimming.

I must add that when I was in the middle of my healing process I had to stop exercising. It was hard mentally at the beginning because I always loved being active. It was only when I learnt to respect my body’s needs that I really started to notice a big shift in my health.

8) What piece of advice would you give someone who is interested in trying this diet, but hasn’t taken the leap yet?

My advice would be to try the diet and see the benefits on your own body. Find a specialist who can guide you personally and avoid following mainstream and Facebook groups suggestions.

9) Do you think Carnivore will ever be accepted as a mainstream diet?

I hope and wish so, but considering all the interests behind the plant based diet I doubt it will be accepted as a mainstream diet. It’s undeniable that the carnivore lifestyle is quickly gaining more visibility thanks to social media and conferences. Stories of successful results from people, healing through an animal protein and fat diet are a fact, at the same time, I can see how despite this, people are more prone to choose plant based diets with trendy smoothies, Buddha bowls and detox juices.

The food industry and the pharmaceutical companies are doing a “great” job brainwashing people’s minds.

10) Anything you would like to add, and where can people follow your journey.

Feel free to follow me on Instagram @ancestralcarnivore

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Left after PKD, right before PKD

Ketogenic Endurance – I hoped you enjoyed this post.

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  • Carnivore Diet Success Stories Facebook group.
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Carnivore Diet Success Stories

Carnivore Diet Success Stories – with Bart

Interview with Bart

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1) Introduce Yourself.

My name is Bart Jankowski 37-year-old from the UK.

I am a certified personal trainer and paleo nutritionist, currently working to become a health coach.

My journey with nutrition started in 2009 when I watched video from Sean Croxton titled “is god stupid?” which completely changed my views on food.

What started me into digging deeper into nutrition was my health situation which year by year was getting worse; my weight was getting harder and harder to shift. My body didn’t recover as well as it used to and it felt like my body is falling apart.

List of health problems I suffered with;

IBS – 20+ years, constant diarrhea and bloated every day (now gone)

Psoriasis (now gone)

Joints and back pain (now gone)

Muscle weakness (now gone)

Brain fog, lack of drive and motivation(now gone)

Memory issues, ADHD, (now gone)

Bleeding gums and teeth aching  (now gone)

Sugar and coffee addiction (now gone)

Cravings off the scale (now gone)

Problem with sleep and waking up (now gone)

Anxiety and depression (now gone)

Yeast overgrowth (now gone)

Lack of energy, two double espressos first thing in the morning. (now gone)

Anger issues (now gone)

Late 2017 after going to the toilet one morning I discovered a lot of blood in my stool which continued for a few days. As you can imagine my first thought was “bowel cancer”.  I started researching, and all the symptoms I had were pointing to that diagnosis.

My GP sent me straight to the hospital to do all sorts of tests; colonoscopy was the next step for me. In the time leading to that procedure, I went deep into reading books on the microbiome, gut health colon cancer you name it.

I decided to cut a few types of food from my diet dairy, grains, legumes, and beans to start with I followed advice from “Microbiome solution” book and started heavy dose of probiotics and to be honest, my symptoms improved a bit.

On the day of the procedure, I was about to cancel it as I told my doctor that “I think I know what happened and I am much better now” to which he replied “your diet has nothing to do with your gut health” I decided to go with the procedure which showed all clear.

I decided after that that I’m going to figure it out and get myself better.

2) How did you eat before Carnivore?

Mid 2018  I decided to go Strict Keto after reading “Keto reset diet” by Mark Sisson. I did full 14 weeks recording all food etc. I have lost a bit of weight around 6lb but my bloating and all other symptoms I listed previously were still there, I hit the wall, and my energy levels in the gym suffered drastically.

3) Why did you try Carnivore to begin with?

I decided to try this diet after watching Joe Rogan with Shawn  Baker podcast in November 2018 I only did it for a few weeks but then I fell off due to Christmas. So 31st of December was the day when I decided I will go full 2019 carnivore.

4) How do you personally approach the Carnivore Diet?

For the first month I started eating Ribeyes, and fattest meat I could get, around 3lb per day.

5) What benefits have you seen since starting the Carnivore Diet?

Within three days my IBS, bloating digestion problems were gone, after seven days bleeding gums stopped, two weeks into it my depression and anxiety lifted and my sleep improved massively, for the first time in life I wake up early 🙂 and the list goes on, I feel better now than in my 20’s

6) What negatives have you found with the Carnivore Diet?

So far I have not found anything wrong about it, to be honest.

7) Do you exercise on the Carnivore Diet, if so how do you find it and what do you do.

Yes, I do I lift weights four times per week, box and run 30-50km per month. The first month was hard when it comes to training but now energy is crazy, and for the first time in 20 years I don’t need coffee before the gym just to get that motivation to train.

8) What piece of advice would you give someone interested in trying this diet, but hasn’t taken the leap yet?

I would say do it for 30 days; you have nothing to lose (apart from fat lol)

9) Do you think Carnivore will ever be accepted as a mainstream diet?

I do hope so, but that is hard to predict, with this constant push towards a plant-based diet and registered interest from biggest companies in the world, it’s going to be a hard battle to relate this message across. I reckon keto diet will be a bridge for carnivore as certain countries such as the UK accepted this diet as a treatment for metabolic dysfunctions so that carnivore could be a natural progression.

10) Anything you would like to add, and where can people follow your journey.

My message is, don’t rely on government agencies or doctors to teach you how to eat, do your research you have all the info you need in your pocket. The only way for us to regain our health is to get back the roots. Look at the food you buy, if that food wasn’t here thousands of years ago don’t eat it, because it looks nice and it has some stamp of approval on it don’t buy it, it is all marketing BS. Don’t be scared of red meat and fat for millions of year those two were the staple of our diet and got us to this point in evolution as a species.

So far I have lost 21lb of fat and still loosing

My waist dropped by 5 inches body fat % by around 8%

You can find me on Instagram @carnivore_explorer

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Ketogenic Endurance – I hoped you enjoyed this post.

If you like what I am about, check out the below.

Amazon

Carnivore Fit Expanded edition – eBook and Paperback

Clothing – Ketogenic Endurance Carnivore Success Company

Low Content Books – Journals, Notebooks, Diaries and Planners.

Media

  • The majority of my personal journey is documented on Instagram.
  • Carnivore Diet Success Stories Facebook group.
  • Carnivore Diet Success Stories Newsletter.
  • I am an ambassador for the lifestyle brand Descended From Odin, have a look at their apparel and accessories: Click here and get 10% off with the code “ketogenicendurance”

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Etsy – Unique Carnivore

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Carnivore Diet Success Stories

Carnivore Diet Success Stories – with Kristin

Interview with Kristin

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Introduce Yourself.

I’m Kristín. 24 years old from Iceland. Pretty into yoga, cuddling my dog, walking in nature and late 60s/early 70s style and music.

How did you eat before Carnivore.

I was raised on Icelandic native food. Fish and potatoes, lamb, organ meats, a lot of dairy and so on. Got into Veganism at 19 years old, following a rough period in my life. I was vegan for 5 years up until earlier this year when I realized I had to give it up and reclaim my health.

Why did you try Carnivore to begin with.

As I introduced animal products back into my diet my body rejected all plant foods. Vegetables would cause horrible bloating and fruits just spiked my blood sugar and made me tired. Through my research I found that a lot of ex vegans were healing on a carnivore diet so I decided to give it a go.

How do you personally approach the Carnivore Diet.

I am a “relaxed carnivore” I guess since I do drink coffee. I don’t want to lose any weight, actually I’m trying to gain fat and muscle back. I eat the same things pretty much every day.

I eat raw beef. Bacon and eggs. Some organ meats here and there. Goat yogurt. Raw honey (so I don’t lose weight). Heavy cream and butter and raw cow kefir. That’s pretty much it.

I eat the beef raw because it digests so easily that way.

What benefits have you seen since starting the Carnivore Diet.

The benefits are countless.

My digestive health is restored. IBS gone. Got rid of anemia, chronic fatigue and hormone imbalances. My anxiety and depression gone, I was just starving as a vegan and it made me sad and nervous.

My sleep has improved. Used to have nightmares and had to sleep at least 10hrs a night. Now I sleep 7hrs and have energy. My appetite is less, I’m satisfied after my meals. I’m more stable and confident, less emotional and more intuitive. My skin doesn’t break out. My face looks younger and my physical health is restored.

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What negatives have you found with the Carnivore Diet.

None so far.

Do you exercise on the Carnivore Diet, if so how do you find it and what do you do.

I do yoga and immediately after making the switch I noticed I am more flexible. Probably because of collagen and fat in my diet.

What piece of advice would you give someone who is interested in trying this diet, but hasn’t taken the leap yet.

Go for it. If you want to lose weight, skip the yogurt and the honey. It’s an excellent way to lose weight without becoming nutrient deficient.

Do you think Carnivore will ever be accepted as a mainstream diet.

I hope so. The grains and sugars are really to blame for obesity and heart disease.

Anything you would like to add, and where can people follow your journey.

Don’t buy into the propaganda that plants are the Holy Grail for health. It’s actually all in the meat. Raw meat has vitamin c, so it’s basically the only superfood since it has all the nutrients you can’t get from plants.

Ig:kristingerdur

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Ketogenic Endurance – I hoped you enjoyed this post.

If you like what I am about, check out the below.

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Carnivore Fit Expanded edition – eBook and Paperback

Clothing – Ketogenic Endurance Carnivore Success Company

Low Content Books – Journals, Notebooks, Diaries and Planners.

Media

  • The majority of my personal journey is documented on Instagram.
  • Carnivore Diet Success Stories Facebook group.
  • Carnivore Diet Success Stories Newsletter.
  • I am an ambassador for the lifestyle brand Descended From Odin, have a look at their apparel and accessories: Click here and get 10% off with the code “ketogenicendurance”

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Etsy – Unique Carnivore

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Carnivore Diet Success Stories

Carnivore Diet Success Stories – with Michele

Interview with Michele

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1) Introduce Yourself.

My name is Michele Ridgeway and I am 44 years old.  I am married and I am the mom of two teenagers.  I like to go on road trips and to amusement parks. I love music and spending time with my family.   I have been overweight my entire life and even though I was very athletic and strong during my school years, I always carried more weight than my peers.  I am recovering from 2 years of situational anxiety and depression.

2) How did you eat before Carnivore.

I LOVED food!  When I recalled vacations we went on, it was always based around where and what we ate.  Birthday parties were always about the cake and ice cream.  I ate a lot of fast food especially fried chicken, burgers, milk shakes and french fries.  I am from North Carolina, so sweet tea was my beverage of choice.   I had a very difficult time stopping when I ate certain foods and I never had leftovers on my plate.  I left restaurants miserable from all of the food I consumed, but wouldn’t think twice about stopping for ice cream on the way home.  I rarely ate vegetable unless they were battered and deep fried and when my average weight friends talked about a dessert being too rich and only being able to eat a small amount, I could not understand what they were talking about.

3) Why did you try Carnivore to begin with.

In December of 2017 I started a plant based diet and I lost some weight, but it didn’t feel sustainable to me.   I had lots of sugar highs and lows and I was never truly satisfied.  I also have sciatica and it always worsened when I was eating mostly plants, so in June 2018 I found out about the Keto diet.  After a few successful months on  Keto I heard about Shawn Baker and Mikhaila Peterson.  I have to admit I thought it was really extreme in the beginning, but when I heard about Mikhaila’s results with anxiety and depression I decided to try it.

4) How do you personally approach the Carnivore Diet.

I always knew that I ate the broccoli, cauliflower and brussel sprouts only because I thought they were healthy and I never really enjoyed them.  So giving up the veggies wasn’t that difficult.  I have always been a huge ribeye fan and felt guilty when I would eat all of the fat that came with it.  Now I enjoy every last bite and don’t feel guilty at all.  I eat eggs, bacon, sausage, chicken, fish and beef.  I have also been using heavy cream in my coffee.  I usually eat twice a day and about once a week I do a 24 hour fast. I think the most difficult part for me, with my past of plant based dieting, was convincing myself they I was really doing something healthy for my body.

5) What benefits have you seen since starting the Carnivore Diet.

I have lost over 30 pounds.  My skin has cleared up.  My anxiety and depression have diminished significantly.  I have more control over my cravings especially since giving up artificial sweeteners.  I am more in tune with my hunger and satiety signals.  I am losing fat in stubborn areas.  My outlook on life in general has improved.  My energy has increased dramatically.  Fewer migraines.  Inflammation has decreased.

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6) What negatives have you found with the Carnivore Diet.

I can’t really think of any negatives.

7) Do you exercise on the Carnivore Diet, if so how do you find it and what do you do.

I have not done any consistent exercise while on this journey.  In the past when I would attempt weight loss, I would become very rigid with exercise and diet.  If I stopped exercising I stopped everything.  So it was really important to me to take a more relaxed approach this time. I wanted to get my diet under control and then add exercise.   I have recently started some strength training to build up my core strength and tone up my arms and legs.  Even though I have only been doing it a few weeks, I am surprised at how quickly my body is responding.   I also plan on incorporating some walking/hiking in the coming weeks.

8) What piece of advice would you give someone who is interested in trying this diet, but hasn’t taken the leap yet.

I say just go for it!  This way of eating is so satisfying.  If you have fears about it,  just try it for 30 days and see how you feel.

9) Do you think Carnivore will ever be accepted as a mainstream diet.

I think because the idea of vegetables being necessary for humans is so ingrained in our culture it probably won’t become mainstream any time soon.  But as the movement grows and more people see the amazing results others are getting, maybe doctors and researchers will take a closer look at it.

10) Anything you would like to add, and where can people follow your journey.

I just want people to know that I am not perfect and I still have my struggles with food sometimes.  The cool thing about Carnivore is that I have been able to start a new day fresh after I stumble and continue my journey.  You can follow me on Instagram @carnivoreforsure

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Ketogenic Endurance – I hoped you enjoyed this post.

If you like what I am about, check out the below.

Amazon

Carnivore Fit Expanded edition – eBook and Paperback

Clothing – Ketogenic Endurance Carnivore Success Company

Low Content Books – Journals, Notebooks, Diaries and Planners.

Media

  • The majority of my personal journey is documented on Instagram.
  • Carnivore Diet Success Stories Facebook group.
  • Carnivore Diet Success Stories Newsletter.
  • I am an ambassador for the lifestyle brand Descended From Odin, have a look at their apparel and accessories: Click here and get 10% off with the code “ketogenicendurance”

Stores

Etsy – Unique Carnivore

 

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Contemporary Carnivore Diet Ketogenic Diet

KetoCarnivore – Glens Journey Month 4

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As we round up the halfway mark to my “getting fit again challenge” I’m excited to take on my second challenge in a couple days time. Last week I did my first half marathon in Australia and somehow it turned out to be the second fastest I’ve ever run. I did have some help though: with all my half ironmans, full ironmans, and Guinness World Record I’ve been taking Generation UCAN Superstarch. It’s the best fuel for anyone following a low carb diet. It doesn’t take you out of ketosis and ensures a steady, clean, energy source. I only save it for big days though cause it’s not cheap. If I know I’m doing something for 2 or more hours (half marathons and beyond) I take 1 scoop per hour of exertion. I first came across it listening to a podcast by Ben Greenfield and he was raving about it so I gave it a go and haven’t looked back. It’s my secret weapon. Check it out!

Goal: Spartan Race (Beast course) 4th May, Sydney Marathon in September and get body fat below 10%

Plan: Strength exercises at 90% effort and running at 80% effort to ensure I can exercise every day. Change up workout every month.

Training: Spartan Race-specific training: Running has included more hill sprints. Strength training has included rope climbs, pull-ups, dips, bear crawls.

Food: No change there, still on the KetoCarnivore diet. Bulletproof coffee in the morning. Nuts to snack on (almonds and cashews). A little bit of fruit (avocado, blueberries, grapes, and bananas). Dark chocolate for dessert.

Extras: I had hoped to report back that I’ve been smashing my training but really its been pretty average this month. The upside of that is that I’m still seeing my weight decline and my stats improving which says to me that the diet is more important than the training. Giving your body what it needs means you’re not left feeling hungry. You’re not thinking of when your next meal will be or what it will be.

Notes: Really chuffed to see my body fat sitting on 12% (I thought it might go back up to 13%) Consistent training and ketosis are the name of the game.

Stats: Here is a table of stats from all the body scans I’ve had this year:

Weight  Body Fat        Shoulders       Chest   Biceps  Waist   Hips    Thighs  Calves  BMI     Waist/Hip Ratio Waist/Height Ratio      Height
Jan-03  90.5 kg 14%     89 cm   99 cm   32 & 31cm       87 cm   109 cm  44 & 44cm       37 & 37cm       25.9    0.8     0.46    187
Feb-01  89.5 kg 13%     94 cm   102 cm  32 & 34cm       86 cm   106 cm  47 & 45cm       40 & 38cm       25.6    0.81    0.46    187
Mar-01  89.6 kg 13%     94 cm   104 cm  32 & 34cm       86 cm   106 cm  47 & 45cm       40 & 38cm       25.6    0.81    0.46    187
Apr-01  88.8 kg 12%     95 cm   104 cm  32 & 35cm       85 cm   105 cm  47 & 45cm       41 & 39cm       25.4    0.81    0.45    187
May-02  87.5 kg 12%     95 cm   104 cm  33 & 35cm       84 cm   105 cm  47 & 46cm       41 & 40cm      25         0.8    0.45    187

Regards,
Glen

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