Macronutrient Targets
As outlined in the protocol, your daily intake should roughly be:
Protein: 0.75 – 1.25g per pound of body weight
Fat: At least 50% of your protein intake (in grams)
Carbohydrates: 0 – 10g max per day
Foods Perfectly Balanced for This Protocol
These options naturally fit the fat-to-protein ratio we want
85/15 or 90/10 Ground Beef
Top Sirloin
Chicken Thighs (skin-on)
Ground Turkey (85/15)
Wild Salmon
Pork Loin
Duck Breast
My favorite is 90/10 ground beef, cooked with a small portion of butter or raw.
For tracking your macros, here are some guidelines based on these ratios for various body weight ranges
Going towards the high protein and low-fat range will maximize fat loss
💪 160 lb Male
Protein: 131g – 211g
Fat: 66g – 105g
Carbs: 0g – 10g
Example day of eating: 2.3 pounds of 90/10 ground beef
💪 170 lb Male
Protein: 139g – 224g
Fat: 70g – 112g
Carbs: 0g – 10g
Example day of eating: 2.5 pounds of 90/10 ground beef
💪 180 lb Male
Protein: 148g – 238g
Fat: 74g – 119g
Carbs: 0g – 10gExample day of eating: 2.6 pounds of 90/10 ground beef
💪 190 lb Male
Protein: 156g – 251g
Fat: 78g – 125g
Carbs: 0g – 10g
Example day of eating: 2.75 pounds of 90/10 ground beef
💪 200 lb Male
Protein: 164g – 264g
Fat: 82g – 132g
Carbs: 0g – 10g
Example day of eating: 2.75-3 pounds of 90/10 ground beef