I began training at Vince's Gym in late 1976. I had just turned thirty in November of that year. He was my personal trainer for the first year I was at the gym. I was experiencing good muscle growth during the first few months, but was unhappy with the level of fat that I was retaining and asked Vince what I could do about it. He said, "Eat it off." He then recommend that I go on a restricted diet consisting essentially of high protein and fats. The diet he put me on was six or more eggs in cream for breakfast and steak or liver the rest of the day for three consecutive days. On the evening of the third day I was to eat a meal of heavy carbohydrates...pasta, potatoes, fruit, etc. I maintained this regimen for about four years. He stressed that it was important to replenish the carbohydrate levels at the end of the three day cycles. I tried to extend it to four days, but when I came to work out that fourth day I found that I had no energy to do my workout. I also found it necessary to take a calcium supplement to balance out the phosphorus levels in my muscles to avoid the sensations of quivering muscles during my sleep periods. During that period of time I found that I grew muscularly at a terrific rate while leaning up remarkably to the point that one of my friends, Don Peters, asked what I was on. He had thought that I was on the juice and was surprised that I wasn't. If you train hard, the regimen definitely works, though you'll never compete with steroid users, which I never was. I got the best workouts of my life in that little dungeon on Ventura Boulevard. The equipment seemed antiquated, but the principles of their design were absolutely sound, and Vince's principles of nutrition and exercise were way ahead of their time. Les Lannom
I was also one of Vices gym members. I remember one day of running into Vince at the nearby restaurant Du-Pars where he was devouring a stack of hotcakes !
The issue with Vince's diets is that they are more complex than meets the eye. When we begin to dissect them, we find the brilliance behind his genius....the fact that he simplified such complex processes and made them successful is pure Genius
If possible that you can answer my question I'd be delighted; I want to ask when is the best time to eat for a workout or post work out; an hour before or after? What if one gets hungry in between? Thank you and have a great day good sir;
I've been on an OMAD ketogenic diet for since February. In July, I decided to focus on eating mostly animal-based foods; and in November, I started adding 18 [pasture-raised] egg yolks to my daily creatine/collagen shake. Now the scale has stalled, but my strength is increasing and my veins are popping--I'm losing fat AND building muscle 😁
DarthNoshitam damn now that sounds like the perfect combo of golden age + modern supplementation. The high quality eggs always does the trick for me too! Vince was definitely on the right path there.... The scale moves slowly on keto bulks, but the weight and vascularity ALWAYS indicates growth. Good for you man, seriously! Not many people figure out the keto muscle building stuff for themselves and its so powerful. Gironda was absolutely the pioneer.
Too much science trash. Just train hard. Take your vitamins and eat like a beast. There's no shortcuts or cheating to grow. Unless you're a drug abuser
After 18 months of fasting and Keto I’m now eating mainly meat & eggs. I’m feeling strong training wise and can see that at age 61 I’m getting in much better shape. Also, all my blood markers are healthy, high testosterone + an average blood pressure of 114/76. I wish I had tried this 35 years ago when I last competed in Body Building!
@Steve Niesielowski I have made slight alterations. I fast for approximately 16 hours on average and I eat some starchy carbs, rice, bread, potatoes etc but I have small amounts and earlier in the day. My last meal of the day is usually hard keto. Also, if I need to drop a kilo or two I go on a steak and eggs regimen for 3-4 days (Vince Girondas cutting diet) which is great for a reset.
Incredible that Vince managed to conjure up what has taken me 2 years of research/trial error to refine. More impressive that he didn't have access to readily available information like we do now all those years ago. I definitely need to read his book.
@@AnthonyRomano You'd be surprised by the "pasture raised" scam....it's more about money. What you don't want is the hormones , that's really given to the market chickens not the laying chickens. I get 12 dozen Jumbo eggs about every 10 days directly from Farmer John's Farms since I was in my mid 30's , I'm in my early 50's now. They don't do anything unnatural to the chickens but leave the lights on.
This was really interesting! My personal interest is as a recent (since april 2022) carnivore dieter who has been researching historical examples of this diet in practice (ie from the paleolithic period to the modern era) and Vince Gironda's Steak and Eggs diet is one classic version a lot of people mention. This diet basically reflects my own current eating pattern, though I eat a greater variety of meats and some fish/shellfish too with my eggs. I eat twice daily in 1 to 2hr eating windows, and try to have several hours gap between. Since april I have noticed that I have dropped fat very fast, and gained muscle mass without lifting a single weight - to the point where others have noticed this alteration in my body composition. I'm a 52 year old post menopausal woman - this is not how things are "supposed" to go for someone like me lol! I've lost a lot of visceral fat on this diet too - I've never in my life had anything like a six pack and always had a pot belly, but I am now able to pull my stomach in with little effort, my posture is much better, and I can feel solid muscle developing under the layer of fat I still have (I still have quite a bit of fat to lose.) I have so much energy now that I actually feel like weight training again (which I haven't done for decades!), and the diet has finally put my binge-eating and metabolic disorder into remission. I have no sugar cravings and my blood glucose is always under control. It has taken me a while to adapt to the diet fully but I noticed benefits of it too in a very short space of time - Steak and Eggs is well worth a try, Gironda was right!
🙌 GAME CHANGER! So happy to see this one up and hear your insight into it! It was truly a pleasure working together on this project together Carlos 🔥 Vince was too shredded for his own good 😂
Thank you Carlos for putting Anthony Ramonno on to explain Vince's diet. I watched it 3 times now and I'm still learning. I love your TH-cam videos. Keep up the good work.
I totally agree with Anthony Romano. I've always believed you can lose fat and gain muscle at the same time. Eatting is everything but you gotta make sure you don't overtrain and no "hard" cardio. He brings up a good point and it opens up another subject..... Cortisol....as you train...the longer and more often you train the stress hormones breaks down muscle tissue for energy. Now this is the new subject ..."juicers"...or better known as steroids or gear....while on gear the body makes very little to no cortisol. This means it's VERY unlikely you would overtrain and lose muscle. In fact I've seen guys gain muscle while using steroids in the most inconsistent manner and training half-ass. It all goes so much further than this. 35+ years training natural has shown me that gear-heads have little knowledge of how to train and diet drug-free. This is why I just can't watch an interview where the focus is a juicer. Try getting a lean 17 inch arms drug-free(and everything being fairly proportioned)or much less 18's. Even very unlikely 19's at a fairly low bodyfat. Then...and only then will they accumulated drug-free knowledge worth listening to.
Tom Lucas 🙌🙌 couldn’t agree with you more Tom! Hormones play a huge role and too many people overlook them! The drop of cortisol In “enhanced” bodybuilders is something I never knew about, but that makes a LOAD of sense. It’s the primary catabolic hormone, although I haven’t been training for 35+ years (or even been alive that long 😂) I have DEFINITELY noticed that pattern among people who rely on PED’s; it’s rare to see one bounce back and maintain it without the use of drugs. Very interesting 🤔🤔🤔
Great video. I'm 56 and been lifting the weight since 78 naturally. Got very over weight at 5' 7" almost 200 lbs. Decided to go low carb eating healthy fats and I do IF 3X a week. I dropped down to 165 lbs very lean and muscular. My weight in the past 6 months went to 171 lbs and I'm still really lean. So yeah I think you can definitely build muscle on this diet.
Happened to me too. At age 72 (yes, *seventy* two), 5'8" was at 213 lbs and in trouble. 7 months later got to a fairly lean 155 lbs, between 12% and 13% body fat, first working out 6 days a week, then settling on 4 days in gym. Walking daily about 4 miles, drinking plenty of water, and getting good sleep. Definition is pretty good. My next challenge (always "respecting the calendar") is to grow more muscle mass perhaps to 160-165 lbs.
This is a very comprehensive study on the balance of fat and protein, building muscle and dropping fat which is the ideal goal for physical fitness. This information is well presented. Vince Gironda was very knowledgeable on the subject of training and nutrition. Your videos are precise and accurate.
Rob Biasetti haha yes the mechanism is so very similar Rob! Im glad you see the similarity. Essentially Vince’s steak and eggs would see the anabolic insulin spike come from the buildup of unlimited meat and eggs ; opposed to high glycaemic carbs in the evening. Of course you can get a more anabolic, high insulin effect from carb backloading, but Vince’s steak and eggs diet would definitely act on the same mechanisms and is essentially a more conservative approach to it that risks even less fat gain.
Who disliked this video. Seriously im a novice strongman so getting ripped isnt the goal but im going to follow the golden era diets to get as lean as posible in my weight class. Every athlete should listen to what these good men are saying.
The best way to lose weight and gain muscle at the same time is fasting. Ketones are highly muscle sparing. Obviously so are carbs but the sugar from eating carbs is gone a couple hours after you eat. When you fast a day or two each week you can easily lose a couple pounds a week while still gaining strength. Any time I try to cut weight by simply eating less I get weak as a kitten.
Completely in the Same boat here Cullan 🙌 In my opinion, Calorie reducing comes at the cost of trying to put your body in a position of energy scarcity, while still running smoothly somehow.... If only people knew more about the muscle sparing benefits of ketones... then they would be more inclined to put their body in a position of ABUNDANCE while trying to cut weight and gain strength. Either way, thank you for the feedback. People need to hear the positive experiences from people like you and I because I personally think most think it sounds too good to be true. Cheers
@Rob S What on earth do your feewings have to do with whether something works or not? Whether it works out or not is biology not whether you personally enjoy it or not after trying it for 2 weeks lol
@The Rod Oh you tried it for TWO WHOLE MONTHS. Wow you are an expert then. Sorry but you are a complete and utter idiot talking about something you have no clue about. I lost 50 pounds in 3 months and gained strength at the same time. Dumbasses like you should shut their f***** mouths about things they don't know about because this is actually saving people's LIVES and some dumb punk making shit up when he knows jack about it could wind up costing someone their life.
Consistency is the biggest key imo. Not everyone like the idea of vegan/keto/meat/36 eggs/eating 8 times a day... . I love intermittent fasting with quality whole foods, IF has given me my best results, but you need to be consistent
@@poolboyinla that's what I mean with concistency, I ate way to much when I ate multiple times a day. Now I eat in my 5 hour window and I stay at my weight. There is no ultimate diet only the "one" you can follow the rest of your life. That's different for everyone. I can't imagine a life without meat. Therefore is a vegan diet not recommended for me. But for someone else it will give great result.
@@gerpolcolsen749 great, what exactly specifically do U eat on carnivore. I'm carnivore, no results yet,got worse,hives,chronic diahreah, loose skin.never before carnivore. thanks,I can't handle fatty ribeyes or salt.
Ok, Vince, I love you man, you're the original Guru. I completely understand and respect the steak & egg thing. My only question is: What do we do about bowel movements? The 3rd day on this diet and my bm's quit on me. Enough said. I guess it's up to our common sense to add some fiber, via supplements or salads, veggies etc. Its just that Vince didn't include these in the plan. And if I'm not mistaken, he even said they weren't necessary because other indigenous people do fine w/out them. But look here... I don't care how much muscle I stand to gain, or fat to lose, I'm not dealing w being stopped up for days at a time, and then being in pain when I finally go! I'm just sayin'! Not cool. We'll have come up w another plan, big man. Peace out.
Drink water and add a little of magnesium, most are deficient anyways. There's also Meta Mucil Psyllium fiber blend without sugar and only 5g of carbs. If you are doing these you ain't eating carbs anyways so it'll fit your macros in a shake or just plain water.
In the Vince's Gym group photo towards the end of the video, I believe that's Robert Tessier (from Burt Reynolds 1974 Longest Yard movie) on the right side and in back of Don Howorth.
fat adapted since the age of 16, I am noy focusing on hypertrophy trainign using the best nutrient density knwoledge.. I actually manage to ingest 24 eggs (plus others stuffs) per day
This diet is the most satiating diet there is, You can eat one meal a day and go the whole day without hunger or craving for sugar, this might explain why it's so hard to put on muscle on this diet, because you find it so hard to build up an appetite after one meal.
Another great insight as always from your channel! 👍 👍 Wow I cant believe Vince knew way back then, that cholesterol is not the culprit but that triglycerides are!!! Could u please clarify the amount of protein Vince would have on this steak and eggs diet? 90g/day is surely too low! But I understand he didn't want to go above 200g. MT.
Cloppa2000 Cloppa2000 glad you enjoyed this one! Some of Vince’s work goes OFF about cholesterol, like his Blueprint for the Bodybuilder; you would truly enjoy that one if you’re a fellow cholesterol nerd 😂 One of Vince’s favorite books which talks about cholesterol is Not By Bread Alone by Wilhlajmur Stefansson if you’re interested ! But for the protein amount, I’m pretty sure Vince would recommend people to literally eat steak and eggs with no strict restriction; but perhaps Carlos would have a better recall of his recommendations than I would.... His work cited up to 200 grams per day but i think Vince was a believer in making his approaches more effortless: and by saying “eat as much steak and eggs as you want”; I will say that it can be very hard to eat too much or too little because the keto state gives you a great regulation over your hunger (Whether Vince would call it that at the time or not I really don’t know; but he definitely knew about the keto state from Stefansson’s works and the diets effect on his own appetite). Vince’s affinity for this book is personally why my inclination is that Vince knew about the protein sparing effects of the keto state and also knew that it would be hard to overdo protein on such a diet from keto’s appetite control. So that explains the lack of a precise number; because if you need more protein on keto, your appetite will go up, if you don’t eat enough anyways; your body won’t sacrifice its own muscle anyways since it runs on fat. Vince actually makes reference to this by talking about one’s “craving for meat” and how it can go up based on their body’s needs. One extra interesting point that might be useful for you is that there wouldn’t be much harm in overdoing protein on a keto based diet anyways, and I think Vince knew this! If one was only eating steak and eggs then you’re locked into eating only fatty protein sources; which offsets most of the problems from high protein intake even if one force fed themselves too much protein. Any taxing effects from digesting too much protein would be very hard to come across on a steak and eggs diet since the fat in these foods helps protein to get utilized in the liver. So Essentially by Vince saying “eat steak and eggs until you’re full each day” , he literally could not give any clearer guidelines to put people in a situation where even if they over eat or under eat; there is little downfall. And Vince was a big opposer of super high protein diets since they could mess up a positive nitrogen balance. But like I said, maybe Carlos will have some clarity on a precise number but I’m pretty sure it’s heavily reliant on ones natural appetite for it. Either way, I will tell you personally as a keto coach, for most people, 25-35% of caloric intake is a good amount of protein for muscle gain, but I’ve never seen anybody lose muscle unless they dropped below 15% protein per day.... And even then muscle loss is very scarce since deepness of ketosis increases as you consume less protein ; and this further protects ones muscles from being catabolized. So it’s very rare. This response was long, but I hope it gave you all the info you needed. If you want to know more about nitrogen sparing effects of Vince’s diets check out the first collaboration Carlos and I released on Targeted Keto diets and Gironda. Cheers my friend !
@@AnthonyRomano Wow.. Thank you so much for taking the time for that reply! I'm really pleasantly surprised that since going keto and now more carnivore and aiming for around 170g protein and 170g fat I've noticed that I can cut the fat as much as in half and therefore around 700 calories and steadily lose bodyfat by about 0.5% and gain muscle around 0.25% per week! In 9 weeks according to a tape measure and online BF calculator in 9 weeks I've lost 9.3lb of fat and gained 5.3lb of lean mass, going from 22.6% to 18.6% BF and waist from 39" to 36.25". I'm 6'2" and started at 212lb. Now still 6'2" :) and 208lb and feeling great! For me this ties in perfectly with this video and ur reply. Thanks again to both of you.
Love this channel man, I watch every morning as I eat my breakfast! I'm just beginning steak and eggs and beginning to transition 3 days a week into 2 meals per day and one big shake between meals. Would you think this is the best way to begin? I have been on a high protein diet for 2 days of the week, I fast and eat once in the evening on my 3rd day, then transition to fats and proteins on thursday,friday, and saturday. Moderate cheat day on Sunday.
Regarding nitrogen balance: "For many years, scientists have used nitrogen balance to estimate whether or not someone is gaining or losing muscle mass. The thinking goes that since muscle mass is rich in nitrogen, a change in your nitrogen balance indicates whether you’re gaining or losing muscle. If you’re in negative nitrogen balance, it’s a sign your body is breaking down muscle tissue; and if you’re in positive nitrogen balance, it’s a sign you’re building muscle. And this is true as far as it goes: usually, if someone is in positive nitrogen balance, they’re gaining muscle, and if they’re in negative nitrogen balance, they’re losing it. Although nitrogen balance is helpful in this regard, it’s not a great measure of whether you’re gaining, losing, or maintaining muscle mass. Most of the studies on nitrogen balance have only measured total body nitrogen balance, whereas what you should really care about is how much nitrogen is being added to or taken from your skeletal muscle tissue. All tissues in the body contain nitrogen and can thus affect your nitrogen balance. Seeing as skeletal muscle mass only makes up about 30 to 40% of your body weight, changes in your nitrogen balance could be entirely due to gaining or excreting nitrogen from other tissues. For example, studies have shown that you can be in positive nitrogen balance and still lose muscle. Other research has shown that if you try to predict how much muscle someone will build based on their nitrogen balance, you’ll probably overestimate their potential muscle gain many times over." legionathletics.com/positive-nitrogen-balance/
Art Webb conservative estimate. For higher levels it can take up to 6 months ! But general smoothness of fat adaption occurs around 4-8 weeks my friend. For most people at least.
5:20 what's wrong with eating blueberries and green apples and salad greens at times for healthy snacks while on a steak & eggs diet, for Pete's sake? Seems like it can only help, not hurt.
Because you asking " whats wrong with eating blueberries, apples, and salad greens" implies you lack basic knowledge of nutrition. Its was a rhetorical question genius.
@@learnthrivecompassion422 You failed to support your claim that eating blueberries, apples, and salad greens "implies" a lack of basic knowledge in nutrition, though. You rather imply that it's "basic knowledge" that each of those foods are not nutritious or healthful, which is false, dummy.
@@StephenDoty84hybridized blueberries, apples and " salad greens". All of which are man made through selective breeding. I highly doubt you are referring to ancestral greens. Even still you are not a ruminate animal so why try digesting something your not designed to eat. Your apples and blueberries dont resemble their wild counterparts and contain mostly sugar. Blueberries for " antioxidants", right. And hybridized sugar laden fibrous apples for what again?
@@GoldenEraBookworm There are three things I can't resist. The first, is anything on the one and only Vince Gironda, that genius of a man way before his time, who helped me understand how to get my flattest stomach and my best body EVER. The second thing I can't resist is a gorgeous man with a beautiful, tiny waist. Lastly, the third thing I can't resist is when you, the Golden Era Bookworm, educates us on or talks about any of these or related subjects! I probably need to go back through your videos and see if I've missed anything. The video thumb nail of Vince is absolutely magnificent. I thought of you specifically a few months back when I was walking through the French train station, in Paris, called the La Gare De Lyon. Between the passage of Hall 1 and Hall 2 they had a display of photographs almost life sized. One photo was of three body builders and I think I recognized Serge, because of you and your work. I took a photo with my Iphone with the intention of sharing it with you at a later time. I may need to send that today.
@@AnthonyRomano Hi, Romano! I started Keto in July 2019 and IF about a week later. I lost 20 pounds (about 10 kilos) since then. I didn't have the physical energy to work out so I lost a bit of muscle tone. I am so happy to know that studies show that with this type of way of eating and working out, one can lose fat and gain muscle. I'll be back to working out soon and look forward to seeing my results with the combination of Keto, light weights and other types of resistance training. Thank you for all that you do!
@@GoldenEraBookworm The email listed on your about page bounced back as undeliverable. I think it may not be spelled correct. Is the 'a' missing in the 'era' part of your email address?
Curious that I can train harder and much more in focus in a fasted state in the morning with more intensity than before when i used to have outmeal for instance. Both diet and training ideas from Vince are timeless. They are effective. I am curious about what he called the Hawaian diet. Have you ever tried it? thanks for the good video
With raw meat diets becoming popular through TH-camrs like sv3rige this is very sensible and there are no essential carbohydrates. But I do find it does take the body getting used to it for a while. Meat, eggs & dairy all raw should be at the top of your food intake. What really should stand out about Vince's diet is "no supplements", Why? because meat has everything, no veggies required. Plus as he also said it is easy to digest, so your body isn't spending all it's energy digesting food. Being our digestive system is carnivore, maybe we should take the hint and eat like one.
The commentary given is exactly why starving yourself is an extremely ineffective way to lose weight - this being directed to weight loss in general and not to those trying to gain muscle mass. The 'amount' of protein and the 'kind' of protein are two very different things.
12:32 there's a weird mistake when he talks about protein amounts, the text he shares goes into further insight and I remember carlos mentioning a higher.protein intake in this very video
You can learn a lot from reading Vince Books and understanding his principles rather than asking a lot of the PTs in today's gyms..man some of them are so full of shit when compared to vince.
Anthony seems like a nice guy and speaks with a lot of confidence on the subject, however I feel it should be pointed out that it can often take up to 20 weeks +/-5 to become fully ‘fat adapted’ and thus, people could end up being unnecessarily disappointed when they’re not adapted by ‘week 5’. We need to stop using the word calories. It’s not appropriate. Human beings consume mass, not calories. Calories are a measurement of heat energy. You can’t consume photons; sorry. It’s also parsimonious to say that there are 4 calories per gram of protein and 9 for fat. It’s a mass balance and a hormone balance. Ketogenic diets absolutely work in my experience. I recover faster from workouts can lose body fat quicker and both my mood and energy levels are far better. It’s great to see the low carb community starting to take off because the ketogenic diet is not just good for muscle building (as Vince and Anthony quite rightly said), it’s how human beings have been eating for over 350 thousand years, minus the last 10,000 years or so when we started growing and consuming plants and grains in high quantities, which by the way has been absolutely catastrophic for human health. Great video Carlos. Vince is an absolute legend 🙏🏼
So according to this philosophy. If I work out first thing in the morning I would consume nothing but water until an hour or so after the work out. No protein, no liver pills, no pre-workout supplements?
It all comes down to calories and calories out. There is no secret formula or cocktail. All these diets are just that. Get a combination of calories from many fresh food groups and if you want to lose go below your daily maintenance and if you want to gain add more to your daily maintenance. The human body is far more advanced at dealing with food than our little minds can throw at it. It’s knows what macros it needs and will break down and create what it needs at any particular time. These trends and fads will drive one crazy and they had trends and fads back then as well.
You can show data on gaining muscle on a keto diet, but several variables were left out... were these inexperienced lifters or perhaps candidates who increased their protein during the study? Few experienced bodybuilders accept the notion of gaining muscle and losing fat at the same time...it's usually done in separate preparation timelines. Everyone knows that the day has both anabolic and catabolic times, but it's really foolish to put all your eggs in one basket to lean out and muscle up in the same day.
DevilsRejection essentially this is Vince’s carb reloading strategy! It’s not entirely necessary but you can use it as part of a cyclical ketogenic diet routine (which Carlos and I will definitely talk about in the future), or as part of a targeted keto routine; which is very similar to the first collaboration video between Golden Era Bookworm and I.... Which you can watch here if you’re interested in that sort of thing! : th-cam.com/video/27z_0Omm6lE/w-d-xo.html
My understanding is this was his carb loading protocol. Vince stated once your muscles start looking “flat” and/or you notice a significant depletion of strength, to have one pure carbohydrate meal every 3-5 days to refeed the muscles and tissue. Man was a genius and way ahead of his time. But he said Carb only meal. Don’t mix with protein as they digest in different acids in the stomach
Lance Anderson I totally agree with him on that one. Carbs digest in a more alkaline environment and protein digests in an acidic one; not a good idea to mix. Vince even mentions this in some of his works I believe.
Romano He actually understood absorption and digestive health. Which makes sense because a bodybuilder wants to digest and absorb as much protein/amino acids as possible for growth and recovery. If the stomach acid is more alkaline, it won’t digest either the protein or carbohydrate effectively.
Lance Anderson totally! Another reason I’m done with the modern IIFYM macro diets; they never put any emphasis on digestive health or anything of that sort. Vince’s teachings are like a fine wine
Interesting, would he have grown even more by spreading out his meals instead of 2 meals a day to 4-6 utilizing food induced protein muscle synthesis? I've personally gotten super lean eating only 2 high protein meals per day but could not really gain mass. The appetite was simply not there to eat a surplus of any more calories. Training could affect this too.
Maxime yes that is one key component! In order to lower your insulin and still be able to build, you need to cut carbs into the ketogenic area! But even then, it takes time to get fat adapted and most people don’t build muscle and burn fat right away ! But reducing carbs to keto-zone and maintaining calories is one of the main keys!
How does this diet relate to having a junk day? I like to try to have some sweets on Sunday or Saturday but that’s it. I do probably go a little overboard, lol.
12:39..vince ate much more than 45gms protein, not true.he ate at least a pound of steak a day,more if he ate 2 meals a day.45 gms,is only a little over an ounce of steak..28 gms =1oz.
Ok so i started eating only meat, sardines and eggs just twice a day,( 6 eggs with either sardines, beef or bacon or pork)and coffee,beta alanine before training,,,,,i train at the end hour of my fast early morning, then aminos post training , and meat with eggs at 10am and then at 2pm, no food after 2pm except perhaps a bulletproof coffee with collagen if i get hungry, 2 liver tablets every hour in eating window,,,,,,,,and glad to say i am getting stronger, building muscle, AND melting bodyfat....and i am 49......i eat a full carb meal every 72 hours, once a week i fast for 20 hours and eat for 4, What i do different to Vince therefore is that i miss breakfast instead of lunch .....
It's kind of ridiciluous to put so much emphasis on his diet because most - if not all - points you are making could just aswell be attributed to genetics.
The thing no one bothers to mention is the complete lack of fiber. If you do this, make sure to get some fiber. If not, your bathroom visits will be..... Painful.
jim perry fibre definitely a good point Jim! The metabolic mechanisms in this video were too dense to get into the proper amounts of fibre etc but this video is moreso about the fat adapted state than specifically eating steak and eggs. steak and eggs diet was simply an example of a fat adapted diet. ....For which I normally recommend consuming green veggies since they always make a great fibre source. Many SERIOUSLY adapted people can digest meat and eggs just fine without fibre if their gut bacteria is built up for it, but that’s way too deep of a topic and I normally just recommend people eat w good mix of veggies in there. I’m pretty sure Vince recommended that too in other books as well. Either way thank you for the critique People definitely have to know about that before jumping into steak and eggs!
Art Webb for a lot of people it does I know for myself and several coaching clients, steak and eggs dominant approaches have absolutely no problem digestively. Fatty Meat generally digests easily and there is a lot of research on this; the Hcl in our stomach breaks it down so quickly that for most people it’s not a problem. Jim made a good point tho for the context of most newbies to keto / fat adaption who don’t go with a golden era approach like this
Segnore Romano, While you're intelligence is obvious and your research homework has no doubt been done deeply, your style of presentation is virtually unassimble to ordinary mortals. It's not that it doesn't make sense.. it does, but you don't understand the processing rate of the human brain. You have been neck deep into all this for years no doubt, and it is all second nature and you would wonder why anybody would ever become confused for bogged down by your presentation, but as a musician who knows how to write for complete orchestra, it would be cavaliers me to suddenly start plunging people into the depths of transposition and instrumental combinations which would only paralyze their processing abilities and make them feel absolutely inept. Well you are a smart lad, you are yet to be a good teacher.. what you need to do is slow down, which will no doubt be a great challenge for you, because you think that you're hypereated rate is normal, which it considerably is not, and to deliver your information in a way that is naturally and comfortably comprehensible to most human minds. You are suffering, my friend, from the disease of the aficionado. Well it may make you feel great to grandstand like this, in the end, you are doing a disservice to your listeners. A word to the wise!
Calories in calories out. Doesn’t matter if u take out carbs or fat or protein. Caloric deficit is key. My mom lost 45 pounds eating pizza and McDonald’s.
our prophet Mohamed peace be upon him said that the best in anything is to be moderate so i believe byfar the best diet is a well balanced one with meat, eggs , honey, milk fruits and vegs. also red meat was his favourite food and milk. he also did like honey very much. he also said that the worst thing is to eat until you are full. and told us that the worst thing you can fill is your stomach.
1 Corinthians 15:1-4 KJV Bible [1] Moreover, brethren, I declare unto you the gospel which I preached unto you, which also ye have received, and wherein ye stand; [2] By which also ye are saved, if ye keep in memory what I preached unto you, unless ye have believed in vain. [3] For I delivered unto you first of all that which I also received, how that Christ died for our sins according to the scriptures; [4] And that he was buried, and that he rose again the third day according to the scriptures: Ephesians 2:8-9 KJV Bible [8] For by grace are ye saved through faith; and that not of yourselves: it is the gift of God: [9] Not of works, lest any man should boast. Romans 10:9-13 KJV Bible [9] That if thou shalt confess with thy mouth the Lord Jesus, and shalt believe in thine heart that God hath raised him from the dead, thou shalt be saved. [10] For with the heart man believeth unto righteousness; and with the mouth confession is made unto salvation. [11] For the scripture saith, Whosoever believeth on him shall not be ashamed. [12] For there is no difference between the Jew and the Greek: for the same Lord over all is rich unto all that call upon him. [13] For whosoever shall call upon the name of the Lord shall be saved. John 3:16 KJV Bible For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life. John 14:6 KJV Bible Jesus saith unto him, I am the way, the truth, and the life: no man cometh unto the Father, but by me.
Not really. Keto is not sustainable for muscle gains in a long period. Those were mostly "experimental years/presumptions". What about carbs at the dinner in form of fruits AFTER the meal. Again,not really good way,actually not good at all. 36 eggs? - I would say raw eggs in form of "shake" or "smoothie". Bioavailability is lesser then cooked.,just an example of false belief. Ultimately,certain types of people/personas/ethnic groups needs more carbs and similar products. Hence the juice,they used it in a pre-contest period - Arnold just wanted to look like he is doing abnormal volume and intensity all the the time (for instance ,programs in his book) , in fact it was just contest oriented training. Also,ther is a carb oriented diet ,even in Vince's recommendations among all diets he had "on menu"-
I began training at Vince's Gym in late 1976. I had just turned thirty in November of that year. He was my personal trainer for the first year I was at the gym. I was experiencing good muscle growth during the first few months, but was unhappy with the level of fat that I was retaining and asked Vince what I could do about it. He said, "Eat it off." He then recommend that I go on a restricted diet consisting essentially of high protein and fats. The diet he put me on was six or more eggs in cream for breakfast and steak or liver the rest of the day for three consecutive days. On the evening of the third day I was to eat a meal of heavy carbohydrates...pasta, potatoes, fruit, etc. I maintained this regimen for about four years. He stressed that it was important to replenish the carbohydrate levels at the end of the three day cycles. I tried to extend it to four days, but when I came to work out that fourth day I found that I had no energy to do my workout. I also found it necessary to take a calcium supplement to balance out the phosphorus levels in my muscles to avoid the sensations of quivering muscles during my sleep periods. During that period of time I found that I grew muscularly at a terrific rate while leaning up remarkably to the point that one of my friends, Don Peters, asked what I was on. He had thought that I was on the juice and was surprised that I wasn't. If you train hard, the regimen definitely works, though you'll never compete with steroid users, which I never was. I got the best workouts of my life in that little dungeon on Ventura Boulevard. The equipment seemed antiquated, but the principles of their design were absolutely sound, and Vince's principles of nutrition and exercise were way ahead of their time. Les Lannom
Very best and appropriate comment as I experienced the same and would cut my 5 days strict diet regime to 3 days. Very helpful.😍
Why not just crush up the egg shells for calcium? Maybe throw in some bone in sardines in olive oil
I was also one of Vices gym members. I remember one day of running into Vince at the nearby restaurant Du-Pars where he was devouring a stack of hotcakes !
Yup, what a place that was. Great memories with him.
Alotta simple people think Arnold was the one who came up with these innovations......... it was Vince and Rheo H. Blair........
The issue with Vince's diets is that they are more complex than meets the eye. When we begin to dissect them, we find the brilliance behind his genius....the fact that he simplified such complex processes and made them successful is pure Genius
Absolutely well said .!!
If possible that you can answer my question I'd be delighted; I want to ask when is the best time to eat for a workout or post work out; an hour before or after? What if one gets hungry in between? Thank you and have a great day good sir;
Vince Gironda was The BOSS!
catyear75 the more I read, the more I double down on that statement ! 🙌😂
HELL YEAH!
I had read that a judge called his definition "Disgusting." imagine being so much better than his rivals.
Kirk Edwards somebody has to write that into a book man. That is the most badass compliment any bodybuilder can receive 😂🙌
I've been on an OMAD ketogenic diet for since February. In July, I decided to focus on eating mostly animal-based foods; and in November, I started adding 18 [pasture-raised] egg yolks to my daily creatine/collagen shake. Now the scale has stalled, but my strength is increasing and my veins are popping--I'm losing fat AND building muscle 😁
DarthNoshitam damn now that sounds like the perfect combo of golden age + modern supplementation.
The high quality eggs always does the trick for me too! Vince was definitely on the right path there....
The scale moves slowly on keto bulks, but the weight and vascularity ALWAYS indicates growth.
Good for you man, seriously!
Not many people figure out the keto muscle building stuff for themselves and its so powerful. Gironda was absolutely the pioneer.
I AM SO HAPPY!! This is exactly what this channel is about
18 yolks every day?
@@GoldenEraBookworm how’s the flatulence tho ?
Too much science trash. Just train hard. Take your vitamins and eat like a beast. There's no shortcuts or cheating to grow. Unless you're a drug abuser
After 18 months of fasting and Keto I’m now eating mainly meat & eggs. I’m feeling strong training wise and can see that at age 61 I’m getting in much better shape. Also, all my blood markers are healthy, high testosterone + an average blood pressure of 114/76.
I wish I had tried this 35 years ago when I last competed in Body Building!
@Steve Niesielowski I have made slight alterations. I fast for approximately 16 hours on average and I eat some starchy carbs, rice, bread, potatoes etc but I have small amounts and earlier in the day. My last meal of the day is usually hard keto. Also, if I need to drop a kilo or two I go on a steak and eggs regimen for 3-4 days (Vince Girondas cutting diet) which is great for a reset.
Incredible that Vince managed to conjure up what has taken me 2 years of research/trial error to refine. More impressive that he didn't have access to readily available information like we do now all those years ago. I definitely need to read his book.
pasture raised eggs and grass fed beef = cla and protein = muscle growth and fat loss
Hk On da beatz 💯🙌 hell yes.
This is such a big key especially prioritizing food quality in today’s day and age.
Good for you my friend
@@AnthonyRomano You'd be surprised by the "pasture raised" scam....it's more about money. What you don't want is the hormones , that's really given to the market chickens not the laying chickens.
I get 12 dozen Jumbo eggs about every 10 days directly from Farmer John's Farms since I was in my mid 30's , I'm in my early 50's now. They don't do anything unnatural to the chickens but leave the lights on.
ALSO clogging your arteries. You know what too much beef does
@@Utubesuxmycock Lol... No. Just no
This was really interesting! My personal interest is as a recent (since april 2022) carnivore dieter who has been researching historical examples of this diet in practice (ie from the paleolithic period to the modern era) and Vince Gironda's Steak and Eggs diet is one classic version a lot of people mention. This diet basically reflects my own current eating pattern, though I eat a greater variety of meats and some fish/shellfish too with my eggs. I eat twice daily in 1 to 2hr eating windows, and try to have several hours gap between. Since april I have noticed that I have dropped fat very fast, and gained muscle mass without lifting a single weight - to the point where others have noticed this alteration in my body composition. I'm a 52 year old post menopausal woman - this is not how things are "supposed" to go for someone like me lol! I've lost a lot of visceral fat on this diet too - I've never in my life had anything like a six pack and always had a pot belly, but I am now able to pull my stomach in with little effort, my posture is much better, and I can feel solid muscle developing under the layer of fat I still have (I still have quite a bit of fat to lose.) I have so much energy now that I actually feel like weight training again (which I haven't done for decades!), and the diet has finally put my binge-eating and metabolic disorder into remission. I have no sugar cravings and my blood glucose is always under control. It has taken me a while to adapt to the diet fully but I noticed benefits of it too in a very short space of time - Steak and Eggs is well worth a try, Gironda was right!
🙌 GAME CHANGER! So happy to see this one up and hear your insight into it!
It was truly a pleasure working together on this project together Carlos 🔥
Vince was too shredded for his own good 😂
LOL! I still find it insane that the judges thought he was too defined!! "Vince, grab a time machine" they said!!
Thank you Carlos for putting Anthony Ramonno on to explain Vince's diet. I watched it 3 times now and I'm still learning. I love your TH-cam videos. Keep up the good work.
emil DeAngelis Emil thank you very much for letting us know🙌 I’m very happy you got some real value out of this video 👊
Cheers
I totally agree with Anthony Romano. I've always believed you can lose fat and gain muscle at the same time. Eatting is everything but you gotta make sure you don't overtrain and no "hard" cardio.
He brings up a good point and it opens up another subject..... Cortisol....as you train...the longer and more often you train the stress hormones breaks down muscle tissue for energy. Now this is the new subject ..."juicers"...or better known as steroids or gear....while on gear the body makes very little to no cortisol. This means it's VERY unlikely you would overtrain and lose muscle. In fact I've seen guys gain muscle while using steroids in the most inconsistent manner and training half-ass. It all goes so much further than this. 35+ years training natural has shown me that gear-heads have little knowledge of how to train and diet drug-free. This is why I just can't watch an interview where the focus is a juicer.
Try getting a lean 17 inch arms drug-free(and everything being fairly proportioned)or much less 18's. Even very unlikely 19's at a fairly low bodyfat. Then...and only then will they accumulated drug-free knowledge worth listening to.
Tom Lucas 🙌🙌 couldn’t agree with you more Tom! Hormones play a huge role and too many people overlook them! The drop of cortisol In “enhanced” bodybuilders is something I never knew about, but that makes a LOAD of sense. It’s the primary catabolic hormone, although I haven’t been training for 35+ years (or even been alive that long 😂) I have DEFINITELY noticed that pattern among people who rely on PED’s; it’s rare to see one bounce back and maintain it without the use of drugs.
Very interesting 🤔🤔🤔
Lol no cardio thats the dumbest shit ive heard
Great video. I'm 56 and been lifting the weight since 78 naturally. Got very over weight at 5' 7" almost 200 lbs. Decided to go low carb eating healthy fats and I do IF 3X a week. I dropped down to 165 lbs very lean and muscular. My weight in the past 6 months went to 171 lbs and I'm still really lean. So yeah I think you can definitely build muscle on this diet.
Good on you! I feel your health is the most important pension you pay into, and its benefits can be felt right away.
Happened to me too. At age 72 (yes, *seventy* two), 5'8" was at 213 lbs and in trouble.
7 months later got to a fairly lean 155 lbs, between 12% and 13% body fat, first working out 6 days a week, then settling on 4 days in gym. Walking daily about 4 miles, drinking plenty of water, and getting good sleep. Definition is pretty good. My next challenge (always "respecting the calendar") is to grow more muscle mass perhaps to 160-165 lbs.
what exactly specifically do U eat on carnivore?how did you get rid of Loose Skin I'm thin 66 yrs,3 yrs carnivore, not working at all yet. thanks
the steak and egg diet is called today the carnivore, I have been on diet for 4mos and it works
It certainly does buddy! 👍🏼
Do not forget about cottage cheese, athletes of the golden era ate it a lot.
Phenomenal source of protein
Dude your doing amazing work! Keep worming up! Cheers
This is a very comprehensive study on the balance of fat and protein, building muscle and dropping fat which is the ideal goal for physical fitness. This information is well presented. Vince Gironda was very knowledgeable on the subject of training and nutrition. Your videos are precise and accurate.
poetgb thank you very much! This is exactly what we wanted to deliver with the video so I’m glad you found it helpful!
Vince was truly miles ahead.
@@AnthonyRomano I agree with you about Vince. You are also very knowledgeable.
poetgb appreciate that a lot man 🙌 cheers!
6:29 For those who don't know, Mr. Romano's family made a huge fortune in cheese.
Are you calling him cheesy? I'm not sure...
He essentially described carb backloading in a nutshell. Works well for me...
Rob Biasetti haha yes the mechanism is so very similar Rob! Im glad you see the similarity. Essentially Vince’s steak and eggs would see the anabolic insulin spike come from the buildup of unlimited meat and eggs ; opposed to high glycaemic carbs in the evening.
Of course you can get a more anabolic, high insulin effect from carb backloading, but Vince’s steak and eggs diet would definitely act on the same mechanisms and is essentially a more conservative approach to it that risks even less fat gain.
Damn this was quite comprehensive. Would deff merit to rewatch several times for a better understanding.
Thanks to ya both !
The Iron Force that’s exactly what we were aiming for! So glad to hear you felt that way ! Really appreciate the feedback 🙌😁
Welcome my man
Yes awesome. Very engaging i couldn't stop listening. Fully understand this I had never even heard of fat adaption
Who disliked this video. Seriously im a novice strongman so getting ripped isnt the goal but im going to follow the golden era diets to get as lean as posible in my weight class. Every athlete should listen to what these good men are saying.
The best way to lose weight and gain muscle at the same time is fasting. Ketones are highly muscle sparing. Obviously so are carbs but the sugar from eating carbs is gone a couple hours after you eat. When you fast a day or two each week you can easily lose a couple pounds a week while still gaining strength. Any time I try to cut weight by simply eating less I get weak as a kitten.
NO U. Funny how people make shit up about things they've never tried lol
Completely in the Same boat here Cullan 🙌
In my opinion, Calorie reducing comes at the cost of trying to put your body in a position of energy scarcity, while still running smoothly somehow....
If only people knew more about the muscle sparing benefits of ketones... then they would be more inclined to put their body in a position of ABUNDANCE while trying to cut weight and gain strength.
Either way, thank you for the feedback. People need to hear the positive experiences from people like you and I because I personally think most think it sounds too good to be true.
Cheers
The Rod bs? All the recent research suggests that fasting protocols are more muscle sparring than low calorie diets !
@Rob S What on earth do your feewings have to do with whether something works or not? Whether it works out or not is biology not whether you personally enjoy it or not after trying it for 2 weeks lol
@The Rod Oh you tried it for TWO WHOLE MONTHS. Wow you are an expert then. Sorry but you are a complete and utter idiot talking about something you have no clue about. I lost 50 pounds in 3 months and gained strength at the same time. Dumbasses like you should shut their f***** mouths about things they don't know about because this is actually saving people's LIVES and some dumb punk making shit up when he knows jack about it could wind up costing someone their life.
I learning verry muy with your progran informaction like this is knot verry rare to fine
Smashing video! Top notch
Consistency is the biggest key imo. Not everyone like the idea of vegan/keto/meat/36 eggs/eating 8 times a day... . I love intermittent fasting with quality whole foods, IF has given me my best results, but you need to be consistent
IF did nothing for me. I got the best results doing 5-6 low carb meals a day.
@@poolboyinla that's what I mean with concistency, I ate way to much when I ate multiple times a day. Now I eat in my 5 hour window and I stay at my weight. There is no ultimate diet only the "one" you can follow the rest of your life. That's different for everyone. I can't imagine a life without meat. Therefore is a vegan diet not recommended for me. But for someone else it will give great result.
@@gerpolcolsen749 great, what exactly specifically do U eat on carnivore. I'm carnivore, no results yet,got worse,hives,chronic diahreah, loose skin.never before carnivore. thanks,I can't handle fatty ribeyes or salt.
@@poolboyinla what exactly specifically do U eat on carnivore
Great I have found your channel and homepage
No worries mate I haven't finished yet mate go hard or go home is my Moto
Greg Charleston you and me both brother
Cheers 😂👊
Ok, Vince, I love you man, you're the original Guru. I completely understand and respect the steak & egg thing. My only question is: What do we do about bowel movements? The 3rd day on this diet and my bm's quit on me. Enough said. I guess it's up to our common sense to add some fiber, via supplements or salads, veggies etc. Its just that Vince didn't include these in the plan. And if I'm not mistaken, he even said they weren't necessary because other indigenous people do fine w/out them. But look here... I don't care how much muscle I stand to gain, or fat to lose, I'm not dealing w being stopped up for days at a time, and then being in pain when I finally go! I'm just sayin'! Not cool. We'll have come up w another plan, big man. Peace out.
Add a green salad. Ar the end, he said a green salad could be added also tnthe diet.
200mgs colace 2x day.
Drink water and add a little of magnesium, most are deficient anyways. There's also Meta Mucil Psyllium fiber blend without sugar and only 5g of carbs. If you are doing these you ain't eating carbs anyways so it'll fit your macros in a shake or just plain water.
Fiber does not help bowel movements. It's likely a mineral deficiency
"Blueprint for the Bodybuilder" can be downloaded in PDF format FREE from the Internet.
In the Vince's Gym group photo towards the end of the video, I believe that's Robert Tessier (from Burt Reynolds 1974 Longest Yard movie) on the right side and in back of Don Howorth.
Great explanation.
Serious question though, is it just me who loses all libido when I cut. Look the best, but don't feel like using it.
Rheo H. Blair was the one everyone went to for nutrition advice and training...
the pinacle of your channel is reached when you can go into the science behind the theory of what you and legends preached !
fat adapted since the age of 16, I am noy focusing on hypertrophy trainign using the best nutrient density knwoledge.. I actually manage to ingest 24 eggs (plus others stuffs) per day
Colin Raufaste as always thank you Colin! You know that’s exactly what our goal was here. Always a pleasure to have your feedback!
It has begun
you can do a video with an example of how to follow this diet today, what supplements to buy and what kind of meat to eat
red meat, eat raw egg yolk.
no supplements needed,any cut of meat,eggs,anything carnivore..*salt,fatty ribeyes is not necessary it's a hype.
It is working for me mate 68 and shooting for the stars
Greg Charleston damn definitely glad to hear that Vince’s techniques still hold up well in one’s 60’s! Thanks for the feedback Greg!
53 myself, so that's good news
🙌🙌🙌🙌 AT 68!!
Just remember go hard or go home easy at any age
I wonder how vince would change with access to modern protein supplements
Romanoketo just got a sub
VINCE TRAINED AND TAUGHT THEM.....ALL.
I know on his regular maximum fat loss diet he says to eat carbs every 4th day, but do we do the same on this diet? It sounds the same just wondering.
This diet is the most satiating diet there is, You can eat one meal a day and go the whole day without hunger or craving for sugar, this might explain why it's so hard to put on muscle on this diet, because you find it so hard to build up an appetite after one meal.
What? Thus diet builds muscle. You are confused unless you don't consume enough calories
For me, I always wanna eat more... Dunno how and why 😀
Another great insight as always from your channel! 👍 👍
Wow I cant believe Vince knew way back then, that cholesterol is not the culprit but that triglycerides are!!!
Could u please clarify the amount of protein Vince would have on this steak and eggs diet? 90g/day is surely too low! But I understand he didn't want to go above 200g. MT.
Cloppa2000 Cloppa2000 glad you enjoyed this one! Some of Vince’s work goes OFF about cholesterol, like his Blueprint for the Bodybuilder; you would truly enjoy that one if you’re a fellow cholesterol nerd 😂
One of Vince’s favorite books which talks about cholesterol is Not By Bread Alone by Wilhlajmur Stefansson if you’re interested !
But for the protein amount, I’m pretty sure Vince would recommend people to literally eat steak and eggs with no strict restriction; but perhaps Carlos would have a better recall of his recommendations than I would....
His work cited up to 200 grams per day but i think Vince was a believer in making his approaches more effortless: and by saying “eat as much steak and eggs as you want”;
I will say that it can be very hard to eat too much or too little because the keto state gives you a great regulation over your hunger (Whether Vince would call it that at the time or not I really don’t know; but he definitely knew about the keto state from Stefansson’s works and the diets effect on his own appetite).
Vince’s affinity for this book is personally why my inclination is that Vince knew about the protein sparing effects of the keto state and also knew that it would be hard to overdo protein on such a diet from keto’s appetite control. So that explains the lack of a precise number; because if you need more protein on keto, your appetite will go up, if you don’t eat enough anyways; your body won’t sacrifice its own muscle anyways since it runs on fat.
Vince actually makes reference to this by talking about one’s “craving for meat” and how it can go up based on their body’s needs.
One extra interesting point that might be useful for you is that there wouldn’t be much harm in overdoing protein on a keto based diet anyways, and I think Vince knew this!
If one was only eating steak and eggs then you’re locked into eating only fatty protein sources; which offsets most of the problems from high protein intake even if one force fed themselves too much protein.
Any taxing effects from digesting too much protein would be very hard to come across on a steak and eggs diet since the fat in these foods helps protein to get utilized in the liver.
So Essentially by Vince saying “eat steak and eggs until you’re full each day” , he literally could not give any clearer guidelines to put people in a situation where even if they over eat or under eat; there is little downfall. And Vince was a big opposer of super high protein diets since they could mess up a positive nitrogen balance.
But like I said, maybe Carlos will have some clarity on a precise number but I’m pretty sure it’s heavily reliant on ones natural appetite for it.
Either way, I will tell you personally as a keto coach, for most people, 25-35% of caloric intake is a good amount of protein for muscle gain, but I’ve never seen anybody lose muscle unless they dropped below 15% protein per day....
And even then muscle loss is very scarce since deepness of ketosis increases as you consume less protein ; and this further protects ones muscles from being catabolized.
So it’s very rare.
This response was long, but I hope it gave you all the info you needed. If you want to know more about nitrogen sparing effects of Vince’s diets check out the first collaboration Carlos and I released on Targeted Keto diets and Gironda.
Cheers my friend !
@@AnthonyRomano Wow.. Thank you so much for taking the time for that reply!
I'm really pleasantly surprised that since going keto and now more carnivore and aiming for around 170g protein and 170g fat I've noticed that I can cut the fat as much as in half and therefore around 700 calories and steadily lose bodyfat by about 0.5% and gain muscle around 0.25% per week! In 9 weeks according to a tape measure and online BF calculator in 9 weeks I've lost 9.3lb of fat and gained 5.3lb of lean mass, going from 22.6% to 18.6% BF and waist from 39" to 36.25". I'm 6'2" and started at 212lb. Now still 6'2" :) and 208lb and feeling great! For me this ties in perfectly with this video and ur reply.
Thanks again to both of you.
Guna try this but meat and eggs and little veg with a Saturday refeed been on keto 3/4 mo th now
Love this channel man, I watch every morning as I eat my breakfast! I'm just beginning steak and eggs and beginning to transition 3 days a week into 2 meals per day and one big shake between meals. Would you think this is the best way to begin? I have been on a high protein diet for 2 days of the week, I fast and eat once in the evening on my 3rd day, then transition to fats and proteins on thursday,friday, and saturday. Moderate cheat day on Sunday.
I say just go straight to steak and eggs but reduce your training volume for the first two weeks whilst you adapt
Great stuff
Protein powders he didn't use! He ate real food! Steak and eggs! Doesn't get any better than that!
Vince was one of the first guys to come in tan
What would a example day of eating be with this type of eating
Regarding nitrogen balance:
"For many years, scientists have used nitrogen balance to estimate whether or not someone is gaining or losing muscle mass.
The thinking goes that since muscle mass is rich in nitrogen, a change in your nitrogen balance indicates whether you’re gaining or losing muscle. If you’re in negative nitrogen balance, it’s a sign your body is breaking down muscle tissue; and if you’re in positive nitrogen balance, it’s a sign you’re building muscle.
And this is true as far as it goes: usually, if someone is in positive nitrogen balance, they’re gaining muscle, and if they’re in negative nitrogen balance, they’re losing it.
Although nitrogen balance is helpful in this regard, it’s not a great measure of whether you’re gaining, losing, or maintaining muscle mass.
Most of the studies on nitrogen balance have only measured total body nitrogen balance, whereas what you should really care about is how much nitrogen is being added to or taken from your skeletal muscle tissue.
All tissues in the body contain nitrogen and can thus affect your nitrogen balance. Seeing as skeletal muscle mass only makes up about 30 to 40% of your body weight, changes in your nitrogen balance could be entirely due to gaining or excreting nitrogen from other tissues.
For example, studies have shown that you can be in positive nitrogen balance and still lose muscle. Other research has shown that if you try to predict how much muscle someone will build based on their nitrogen balance, you’ll probably overestimate their potential muscle gain many times over."
legionathletics.com/positive-nitrogen-balance/
I beliebe in Vinces diet, but you cant compare two pics with more than 10 years beetwen to show before and after the diet ...;-)
What about tuna and eggs instead of steak?
With the amount of beef Vince is eating, isn't this a Carnivore diet rather than Ketogenic?
One to two months for fat adaptation? Well, I may have to revisit this one
Art Webb conservative estimate. For higher levels it can take up to 6 months ! But general smoothness of fat adaption occurs around 4-8 weeks my friend. For most people at least.
5:20 what's wrong with eating blueberries and green apples and salad greens at times for healthy snacks while on a steak & eggs diet, for Pete's sake? Seems like it can only help, not hurt.
In what way would this help?
@@learnthrivecompassion422 You can't be that ignorant of basic nutrition. So why play so dumb?
Because you asking " whats wrong with eating blueberries, apples, and salad greens" implies you lack basic knowledge of nutrition. Its was a rhetorical question genius.
@@learnthrivecompassion422 You failed to support your claim that eating blueberries, apples, and salad greens "implies" a lack of basic knowledge in nutrition, though. You rather imply that it's "basic knowledge" that each of those foods are not nutritious or healthful, which is false, dummy.
@@StephenDoty84hybridized blueberries, apples and " salad greens". All of which are man made through selective breeding. I highly doubt you are referring to ancestral greens. Even still you are not a ruminate animal so why try digesting something your not designed to eat. Your apples and blueberries dont resemble their wild counterparts and contain mostly sugar. Blueberries for " antioxidants", right. And hybridized sugar laden fibrous apples for what again?
Muscle is not created by bread and kale.
Rocket science.
@Jesus Christ muscle is created by bread and kale? Teach me please.
Theirs nothing better than steak eggs and potatoes when building muscles.
BASICALLY...
Does this mean you have to do zero carbs for at least 2 months?
Carnivore diet is great for a long list of benefits.
Where can I get this book
Yes!!!!!!!!!!!!!!
MsChicoro 🙌🙌😁😁🔥
Hey!! Long time no see
@@GoldenEraBookworm There are three things I can't resist. The first, is anything on the one and only Vince Gironda, that genius of a man way before his time, who helped me understand how to get my flattest stomach and my best body EVER. The second thing I can't resist is a gorgeous man with a beautiful, tiny waist. Lastly, the third thing I can't resist is when you, the Golden Era Bookworm, educates us on or talks about any of these or related subjects! I probably need to go back through your videos and see if I've missed anything. The video thumb nail of Vince is absolutely magnificent. I thought of you specifically a few months back when I was walking through the French train station, in Paris, called the La Gare De Lyon. Between the passage of Hall 1 and Hall 2 they had a display of photographs almost life sized. One photo was of three body builders and I think I recognized Serge, because of you and your work. I took a photo with my Iphone with the intention of sharing it with you at a later time. I may need to send that today.
@@AnthonyRomano Hi, Romano! I started Keto in July 2019 and IF about a week later. I lost 20 pounds (about 10 kilos) since then. I didn't have the physical energy to work out so I lost a bit of muscle tone. I am so happy to know that studies show that with this type of way of eating and working out, one can lose fat and gain muscle. I'll be back to working out soon and look forward to seeing my results with the combination of Keto, light weights and other types of resistance training. Thank you for all that you do!
@@GoldenEraBookworm The email listed on your about page bounced back as undeliverable. I think it may not be spelled correct. Is the 'a' missing in the 'era' part of your email address?
Curious that I can train harder and much more in focus in a fasted state in the morning with more intensity than before when i used to have outmeal for instance. Both diet and training ideas from Vince are timeless. They are effective. I am curious about what he called the Hawaian diet. Have you ever tried it? thanks for the good video
I’m new to the gym. I’m 18. Will this diet work for me?
absolutely
Does it need to be fertile eggs?
With raw meat diets becoming popular through TH-camrs like sv3rige this is very sensible and there are no essential carbohydrates. But I do find it does take the body getting used to it for a while.
Meat, eggs & dairy all raw should be at the top of your food intake.
What really should stand out about Vince's diet is "no supplements", Why? because meat has everything, no veggies required. Plus as he also said it is easy to digest, so your body isn't spending all it's energy digesting food.
Being our digestive system is carnivore, maybe we should take the hint and eat like one.
The commentary given is exactly why starving yourself is an extremely ineffective way to lose weight - this being directed to weight loss in general and not to those trying to gain muscle mass. The 'amount' of protein and the 'kind' of protein are two very different things.
Any advice one which cuts of beef/steak are best or most cost effective?
any cut of steak,eggs,little unsalted butter,no salt.the fatty ribeyes and salt push is hype.
Get your blood tests to make sure everything's in order, especially for the older guys.
12:32 there's a weird mistake when he talks about protein amounts, the text he shares goes into further insight and I remember carlos mentioning a higher.protein intake in this very video
yeah like 105g protein per meal through steak and eggs, 2 times a day
As someone new to this diet. What would be the protocol to starting it? Is there a slow immersion or do you go directly into it?
On carnivore diet, I eat only high quality animal products. Ive recently added whole raw milk. Any thoughts on the sugar/carbs from milk? Thx!
Chris Grey milk is for babies
@@max_fjellstormno its not
this was lost on the way in bodybuilding; QUALITY
You can learn a lot from reading Vince Books and understanding his principles rather than asking a lot of the PTs in today's gyms..man some of them are so full of shit when compared to vince.
Anthony seems like a nice guy and speaks with a lot of confidence on the subject, however I feel it should be pointed out that it can often take up to 20 weeks +/-5 to become fully ‘fat adapted’ and thus, people could end up being unnecessarily disappointed when they’re not adapted by ‘week 5’. We need to stop using the word calories. It’s not appropriate. Human beings consume mass, not calories. Calories are a measurement of heat energy. You can’t consume photons; sorry.
It’s also parsimonious to say that there are 4 calories per gram of protein and 9 for fat.
It’s a mass balance and a hormone balance. Ketogenic diets absolutely work in my experience. I recover faster from workouts can lose body fat quicker and both my mood and energy levels are far better.
It’s great to see the low carb community starting to take off because the ketogenic diet is not just good for muscle building (as Vince and Anthony quite rightly said), it’s how human beings have been eating for over 350 thousand years, minus the last 10,000 years or so when we started growing and consuming plants and grains in high quantities, which by the way has been absolutely catastrophic for human health.
Great video Carlos. Vince is an absolute legend 🙏🏼
So according to this philosophy. If I work out first thing in the morning I would consume nothing but water until an hour or so after the work out. No protein, no liver pills, no pre-workout supplements?
no preworkout, but you can eat right after the workout and take your supps with the meal
It all comes down to calories and calories out. There is no secret formula or cocktail. All these diets are just that. Get a combination of calories from many fresh food groups and if you want to lose go below your daily maintenance and if you want to gain add more to your daily maintenance. The human body is far more advanced at dealing with food than our little minds can throw at it. It’s knows what macros it needs and will break down and create what it needs at any particular time. These trends and fads will drive one crazy and they had trends and fads back then as well.
You can show data on gaining muscle on a keto diet, but several variables were left out... were these inexperienced lifters or perhaps candidates who increased their protein during the study? Few experienced bodybuilders accept the notion of gaining muscle and losing fat at the same time...it's usually done in separate preparation timelines. Everyone knows that the day has both anabolic and catabolic times, but it's really foolish to put all your eggs in one basket to lean out and muscle up in the same day.
I believe there's too much of a good thing, where getting too low body fat takes away from the aesthetics. That could be why he lost points on that.
@09:28 what's this about having a bowl of pasta every 72 hours while on the steak and eggs diet? who wrote that?
DevilsRejection essentially this is Vince’s carb reloading strategy! It’s not entirely necessary but you can use it as part of a cyclical ketogenic diet routine (which Carlos and I will definitely talk about in the future), or as part of a targeted keto routine; which is very similar to the first collaboration video between Golden Era Bookworm and I....
Which you can watch here if you’re interested in that sort of thing! : th-cam.com/video/27z_0Omm6lE/w-d-xo.html
My understanding is this was his carb loading protocol. Vince stated once your muscles start looking “flat” and/or you notice a significant depletion of strength, to have one pure carbohydrate meal every 3-5 days to refeed the muscles and tissue. Man was a genius and way ahead of his time. But he said Carb only meal. Don’t mix with protein as they digest in different acids in the stomach
Lance Anderson I totally agree with him on that one. Carbs digest in a more alkaline environment and protein digests in an acidic one; not a good idea to mix.
Vince even mentions this in some of his works I believe.
Romano He actually understood absorption and digestive health. Which makes sense because a bodybuilder wants to digest and absorb as much protein/amino acids as possible for growth and recovery. If the stomach acid is more alkaline, it won’t digest either the protein or carbohydrate effectively.
Lance Anderson totally! Another reason I’m done with the modern IIFYM macro diets; they never put any emphasis on digestive health or anything of that sort. Vince’s teachings are like a fine wine
If you train twice a day, Will it work for Building Muscle as well? 🤔
That's what arnold did
Could you say basically a few more hundred times???
CARN4LIFE
Aka the carnivore diet 👍
jaz ok haha indeed indeed
Interesting, would he have grown even more by spreading out his meals instead of 2 meals a day to 4-6 utilizing food induced protein muscle synthesis? I've personally gotten super lean eating only 2 high protein meals per day but could not really gain mass. The appetite was simply not there to eat a surplus of any more calories. Training could affect this too.
Nope cause more insulin would be produced thus causing more fat gains
Could you please use the word basically more?
Chris Clee Vince’s genius is impossible to simplify 😂
So we have to reduce carbs while maintaining our calories ?
Maxime yes that is one key component! In order to lower your insulin and still be able to build, you need to cut carbs into the ketogenic area!
But even then, it takes time to get fat adapted and most people don’t build muscle and burn fat right away !
But reducing carbs to keto-zone and maintaining calories is one of the main keys!
@@AnthonyRomano use exogenous ketones to transition into keto
How does this diet relate to having a junk day? I like to try to have some sweets on Sunday or Saturday but that’s it. I do probably go a little overboard, lol.
12:39..vince ate much more than 45gms protein, not true.he ate at least a pound of steak a day,more if he ate 2 meals a day.45 gms,is only a little over an ounce of steak..28 gms =1oz.
Can this be used for bulking?
It'd not bulking you up. It's cutting you ans causing weight loss
😅
👍
Dan Kong 😁👍
Ok so i started eating only meat, sardines and eggs just twice a day,( 6 eggs with either sardines, beef or bacon or pork)and coffee,beta alanine before training,,,,,i train at the end hour of my fast early morning, then aminos post training , and meat with eggs at 10am and then at 2pm, no food after 2pm except perhaps a bulletproof coffee with collagen if i get hungry, 2 liver tablets every hour in eating window,,,,,,,,and glad to say i am getting stronger, building muscle, AND melting bodyfat....and i am 49......i eat a full carb meal every 72 hours, once a week i fast for 20 hours and eat for 4, What i do different to Vince therefore is that i miss breakfast instead of lunch .....
This dude ate like 6,000 eggs and got that ripped!?!?! We really take chickens for granted...
You gain body fat from insulin not fatty acids.
It's kind of ridiciluous to put so much emphasis on his diet because most - if not all - points you are making could just aswell be attributed to genetics.
The thing no one bothers to mention is the complete lack of fiber. If you do this, make sure to get some fiber. If not, your bathroom visits will be..... Painful.
jim perry fibre definitely a good point Jim! The metabolic mechanisms in this video were too dense to get into the proper amounts of fibre etc
but this video is moreso about the fat adapted state than specifically eating steak and eggs.
steak and eggs diet was simply an example of a fat adapted diet.
....For which I normally recommend consuming green veggies since they always make a great fibre source.
Many SERIOUSLY adapted people can digest meat and eggs just fine without fibre if their gut bacteria is built up for it, but that’s way too deep of a topic and I normally just recommend people eat w good mix of veggies in there. I’m pretty sure Vince recommended that too in other books as well.
Either way thank you for the critique
People definitely have to know about that before jumping into steak and eggs!
Generally has the opposite effect on me
Art Webb for a lot of people it does
I know for myself and several coaching clients, steak and eggs dominant approaches have absolutely no problem digestively. Fatty Meat generally digests easily and there is a lot of research on this; the Hcl in our stomach breaks it down so quickly that for most people it’s not a problem.
Jim made a good point tho for the context of most newbies to keto / fat adaption who don’t go with a golden era approach like this
This is only an example, of course fiber is SUPER IMPORTANT
@@AnthonyRomano For health reasons 90% of what I've eaten for the last six months has been meat/eggs/butter. No pooping problems at all.
Segnore Romano,
While you're intelligence is obvious and your research homework has no doubt been done deeply, your style of presentation is virtually unassimble to ordinary mortals. It's not that it doesn't make sense.. it does, but you don't understand the processing rate of the human brain. You have been neck deep into all this for years no doubt, and it is all second nature and you would wonder why anybody would ever become confused for bogged down by your presentation, but as a musician who knows how to write for complete orchestra, it would be cavaliers me to suddenly start plunging people into the depths of transposition and instrumental combinations which would only paralyze their processing abilities and make them feel absolutely inept.
Well you are a smart lad, you are yet to be a good teacher.. what you need to do is slow down, which will no doubt be a great challenge for you, because you think that you're hypereated rate is normal, which it considerably is not, and to deliver your information in a way that is naturally and comfortably comprehensible to most human minds. You are suffering, my friend, from the disease of the aficionado.
Well it may make you feel great to grandstand like this, in the end, you are doing a disservice to your listeners.
A word to the wise!
to thin
Calories in calories out. Doesn’t matter if u take out carbs or fat or protein. Caloric deficit is key. My mom lost 45 pounds eating pizza and McDonald’s.
Not entirely true because calories in and out work to a certain point then yout metabolism crashes. All calories aren't the same.
our prophet Mohamed peace be upon him said that the best in anything is to be moderate so i believe byfar the best diet is a well balanced one with meat, eggs , honey, milk fruits and vegs. also red meat was his favourite food and milk. he also did like honey very much. he also said that the worst thing is to eat until you are full. and told us that the worst thing you can fill is your stomach.
1 Corinthians 15:1-4
KJV Bible
[1] Moreover, brethren, I declare unto you the gospel which I preached unto you, which also ye have received, and wherein ye stand;
[2] By which also ye are saved, if ye keep in memory what I preached unto you, unless ye have believed in vain.
[3] For I delivered unto you first of all that which I also received, how that Christ died for our sins according to the scriptures;
[4] And that he was buried, and that he rose again the third day according to the scriptures:
Ephesians 2:8-9
KJV Bible
[8] For by grace are ye saved through faith; and that not of yourselves: it is the gift of God:
[9] Not of works, lest any man should boast.
Romans 10:9-13
KJV Bible
[9] That if thou shalt confess with thy mouth the Lord Jesus, and shalt believe in thine heart that God hath raised him from the dead, thou shalt be saved.
[10] For with the heart man believeth unto righteousness; and with the mouth confession is made unto salvation.
[11] For the scripture saith, Whosoever believeth on him shall not be ashamed.
[12] For there is no difference between the Jew and the Greek: for the same Lord over all is rich unto all that call upon him.
[13] For whosoever shall call upon the name of the Lord shall be saved.
John 3:16
KJV Bible
For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life.
John 14:6
KJV Bible
Jesus saith unto him, I am the way, the truth, and the life: no man cometh unto the Father, but by me.
Not really. Keto is not sustainable for muscle gains in a long period.
Those were mostly "experimental years/presumptions". What about carbs at the dinner in form of fruits AFTER the meal. Again,not really good way,actually not good at all.
36 eggs? - I would say raw eggs in form of "shake" or "smoothie". Bioavailability is lesser then cooked.,just an example of false belief.
Ultimately,certain types of people/personas/ethnic groups needs more carbs and similar products.
Hence the juice,they used it in a pre-contest period - Arnold just wanted to look like he is doing abnormal volume and intensity all the the time (for instance ,programs in his book) , in fact it was just contest oriented training.
Also,ther is a carb oriented diet ,even in Vince's recommendations among all diets he had "on menu"-