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j"19HxigV4QyBv3tHpQVcUEQyq1pzZVdoAutMþ## Mark's Carnivore Experiment ## Week 8 Summary * 7th - 13th November, 2019 Next week will be the final weekly update. From then on, I will update monthly. This blog takes a fair amount of time and expense to upload to the BSV network. If you have found it valuable you can send a token of appreciation to: [email protected] ($marquee) or [email protected] This was a busy week in my personal life, lots of parties and social events. I decided to allow some beer and wine in, after all we are here to enjoy life, and I'm not going to abstain from enjoying myself if it means my health/fitness program gets delayed for a couple of days. On the other hand, I'm not going to give in and eat ten doughnuts or drink ten pints of beer! Balance. ## Exercise Now that I am happy with my diet after spending two months of research on it, I have started researching in more depth the best way to exercise the body for health. I have realized that kettlebells are probably not the optimal way to train, although they do yield results. I have decided to stop the kettlebell training for these reasons: 1. The risk of injury is higher than other, more efficient methods of training. 2. It is an inefficient way of training to build muscle and exercise the metabolic system thoroughly. This is backed by scientific research (see below). 3. I am training for 20 minutes, 4 days a week, which is 80 minutes total. That's too much time compared to other more efficient methods I've found. I recently came across a book by Dr. Doug McGuff and John R. Little called Body by Science. I heard it mentioned on [The Carnivore Cast](https://www.carnivorecast.com/) podcast with [Lawrence Neal](https://www.carnivorecast.com/podcast/lawrence). On the podcast they mentioned [Dr. Doug McGuff's scientific presentation](https://sym.re/L2ho1cQ) some years ago on diet and exercise. I decided to watch the two-hour presentation. Twice. After watching the presentation, I bought the book and read the whole thing over the next two days (couldn't put it down). After reading the book, I realized: 1. I need to stop using kettlebells for the reasons mentioned above. 2. I need to exercise my muscles thoroughly and to complete failure in a safe way. 3. Safety means using machines or spotting on barbells. I decided to join a gym and use machines. Luckily there's a 24 hour gym just three miles away from home. 4. Doug's method is **THE MOST EFFICIENT** way to exercise the cardio-vascular system and put on muscle mass. Only need 12 minutes per week. 5. Muscle mass has **ENORMOUS** health benefits. 6. My diet is already optimal. Yay! I haven't begun the new gym yet, but I stopped the kettlebells last week and haven't trained since. I will be very interested to see how this new exercise program affects my results. I do confess that I know it's going to be painful, so I'm a little apprehensive about that. Training five major muscles groups to total failure can cause pain for days afterwards, but I'm willing to suck it up for the benefits. [Here's a video](https://sym.re/Axg5aLZ) of Dr Doug McGuff performing the entire workout. --- ## Charts Since day 1.    --- ## 7th November ### Dinner * 2 rashers of streaky bacon * 2 scrambled eggs * 2 English pork sausages * 258g Grass-fed Ribeye steak (9oz) * Red wine sauce  ## Nutrition information | Fat (g) | Protein (g) | Calories | Fat/protein ratio | |---------|-------------|----------|-------------------| | 91 | 81 | 1189 | 1.12 | ## 8th November ### Lunch * 6 rashers of streaky bacon * 3 scrambled eggs * 2 English pork sausages ### Dinner * Tandoori mixed grill in Indian Restaurant * Chicken breast * Lamb * Chicken leg * Naan bread  ## Nutrition information | Fat (g) | Protein (g) | Calories | Fat/protein ratio | |---------|-------------|----------|-------------------| | 78 | 125 | 1685 | 0.62 | ## 9th November ### Lunch * 4 rashers of streaky bacon * 2 fried eggs * 2 English pork sausages  ### Dinner * Chicken leg * Chicken breast * Pork belly * Pigs in blankets  ## Nutrition information | Fat (g) | Protein (g) | Calories | Fat/protein ratio | |---------|-------------|----------|-------------------| | 95 | 124 | 1430 | 0.76 | ## 10th November Birthday Party ### Lunch * Cocktail sausages * Blue cheese * Black bomber cheddar * Chicken drumsticks ### Dinner This was amazing. Forgot photo after it was cooked. * 266g 45 day Grass-fed Highland Ribeye (9oz)  ## Nutrition information | Fat (g) | Protein (g) | Calories | Fat/protein ratio | |---------|-------------|----------|-------------------| | 102 | 70 | 1233 | 1.46 | ## 11th November Another Birthday Party ### Lunch * 4 rashers of streaky bacon * 2 fried eggs * 2 English pork sausages  ### Dinner * Halloumi cheese * Lamb shish kebab * Pint of Doom Bar beer * 2 glasses of Argentinian Malbec ## Nutrition information | Fat (g) | Protein (g) | Calories | Fat/protein ratio | |---------|-------------|----------|-------------------| | 65 | 99 | 1552 | 0.65 | ## 12th November ### Lunch * 110g Cambazola cheese * 55g Milano salami ### Dinner * 225g Organic Ribeye steak (8oz) * 2 English Pork sausages * 110g Sardines * 3 boiled egg yolks ## Nutrition information | Fat (g) | Protein (g) | Calories | Fat/protein ratio | |---------|-------------|----------|-------------------| | 153 | 101 | 1843 | 1.52 | ## 13th November ### Lunch Greasy spoon (cafe in London). * 2 rashers of back bacon * 2 fried eggs * 2 English pork sausages  ### Dinner * 280g Ribeye steak at a restaurant (10oz)  ## Nutrition information | Fat (g) | Protein (g) | Calories | Fat/protein ratio | |---------|-------------|----------|-------------------| | 146 | 147 | 1998 | 0.99 | --- ## My Stats Start of week: * Weight: 82.0 kg (180 pounds) * Waist: 92 cm (36.2 in.) * Body fat: 17% End of week: * Weight: 81.4 kg (179 pounds) * Waist: 90 cm (35.4 in.) * Body fat: 17% --- ## Back next week I will post weekly to the blog, every Wednesday evening UK time. Check back next week for more progress results. Let me know if you have any suggestions, DM me on [Twitter](https://twitter.com/cryptoguzzle). # Previous Latest links will be here if you want to keep track: [markcarni.life/blogchain/](http://markcarni.life/blogchain/) * [Week 7 review - 06/Nov/2019](https://www.bitpaste.app/tx/ae0acad3e06d20f4ba3718fab22193fbcbf35e733706001cc5abd345bc374839) * [Week 6 review - 30/Oct/2019](https://www.bitpaste.app/tx/0fcc98e9790557250a4454b8d288d4fa6ef26c2af3f24060647517c280bd07) * [Week 5 review - 23/Oct/2019](https://www.bitpaste.app/tx/e4d5206cb98f868a1ee8b7e47a834dd3899ec54cb0525c2a15f7def99df6d0e4) * [Week 4 Review - 16/Oct/2019](https://www.bitpaste.app/tx/1587b41d1c8e2e10eec09cb17745c8d1cd9fd20844548bb175726f070d18eaad) * [Week 3 Review - 09/Oct/2019](https://www.bitpaste.app/tx/3a7891e5f8506e1dc7a580c757eaba86737ed5fb773807f28dc54ca0e8278011) * [Week 2 Review - 02/Oct/2019](https://www.bitpaste.app/tx/6d84572b1d8b1cdda1bd0b4289ec67f0af7df6f6e777fd99d08c2c26bdc5311f) * [Day 7 Week 1 Review - 25/Sep/2019](https://www.bitpaste.app/tx/9cdca42a417f14002a9a2ef4123d6b59b8370de84b5b69d10f2ed95553c0e5b6) * [Day 6 - 24/Sep/2019](https://www.bitpaste.app/tx/4034156327d6f20ac06ae3d4c0b3a3df5230917bda4bf8eb0e0a75922a4e1acf) * [Day 5 - 23/Sep/2019](https://www.bitpaste.app/tx/1205b9b5093ca916ee35f0dd0f09e56d07a9f320e0613f8d7a66a151f9013d99) * [Day 4 - 22/Sep/2019](https://www.bitpaste.app/tx/e1af1be79ffbc7051f84823e737e98a52fb73fe1e4ee4e05966bfdd13c3800c6) * [Day 3 - 21/Sep/2019](https://www.bitpaste.app/tx/b2a274dd00157cb2df61ccc606a06a09529fed08a25fd847c027283a788d32d7) * [Day 2 - 20/Sep/2019](https://www.bitpaste.app/tx/108fac44a02155981842e01e15dbda47c25c044f88aba44797491e5cb7b09ab4) * [Day 1 - 19/Sep/2019](https://www.bitpaste.app/tx/a1c77a4c5669713160c5aa1448851182902753981a3671fdd75c843b44b32ea9) and explanation of why text/markdownUTF-8
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