Steak and Eggs Diet to Build Muscle, Burn Fat and Increase Testosterone


Steak and Eggs dietThe steak and eggs diet is the greatest fat loss diet known to man.

It’s simple, effective, and will get you ripped faster than you thought possible.

You don’t have to count calories, track macros, measure your food, or eat six meals per day.

All you do is eat a big plate of steak and eggs twice a day, and watch your belly fat disappear.

Steak and eggs is also known as the ‘Maximum Definition Diet‘.

That name was given to it by its inventor, Vince GiRonda, because it will get you shredded beyond belief in just a few weeks.

Vince GiRonda: Creator of the Steak and Eggs Diet

Vince was a Legendary bodybuilding coach and personal trainer.

Throughout the 1950’s and 60’s, Vince trained many championship bodybuilders and A-list celebrities.

They sought Vince because they knew he was the man to get them shredded for competition or filming.

The steak and eggs diet was Vince Gironda’s secret weapon for fat loss.

Vince’s ability to transform regular guys and gals into elite physical specimens earned him the nickname ‘The Iron Guru’.

Vince was light-years ahead of his time. He was on the cutting edge of fitness science. His methods set a standard for bodybuilding that still exists today.

Vince dedicated his life to perfecting the human physique. He proved that proper training and nutrition keeps you youthful, strong, healthy, and beautiful.

When Vince was in his 40’s, he beat men half his age in bodybuilding and physique competitions.

(Check out Vince GiRonda’s 8×8 workout routine. It’s results are unmatched)

How to Get Ripped with the Steak and Eggs Diet

The Steak and eggs diet is extremely simple.

Just follow these five rules and reap all the benefits:

Only Eat Steak and Eggs

Steaks can be baked, broiled, grilled, pan-seared or eaten raw if you want to be Paleo about it.

Eggs can be poached, scrambled, fried, over-easy or sunny side up. Or, crack raw eggs into a glass and drink them like Rocky.

Better yet, buy liquid eggs in a carton. They’re pasteurized and won’t make you sick if you drink from the carton.

Cook your steak and eggs in real grass-fed butter, and season to taste.

I recommend getting a nice non-stick skillet and a spatula if you don’t have one already.

Having the right tools for the job will make your life easier. Cooking is much more enjoyable, and clean up is much faster, with good cookware.

Eat Two Meals a Day

Meals can be at any time of day – Eat breakfast and dinner, or lunch and dinner.

Meal timing doesn’t matter with the steak and eggs diet.

Eat your meals whenever you want. Steak and eggs diet is perfect for Intermittent Fasting.

Eat as Much Steak and Eggs as You Want

No need to measure your food.

Just eat until you are full each meal. You won’t overeat. Your body will tell you when it has enough nutrients.

Since there are no carbohydrates in steak and eggs, you won’t overeat and get fat.

The opposite will happen; the protein and healthy fat in steak and eggs gives you the building blocks necessary to build muscle and stay lean.

Every 5th Day is a ‘Cheat’ Day

Every fifth day of the steak and eggs diet you eat whatever you want.

Cheat day is important for a few reasons: It replenished glycogen, brings in a different array of vitamins and minerals, plus gives you a mental break.

Eating the same thing every day gets tough.

Working out hard makes it easier because you will be ravenous.

Each steak and egg meal will taste like the best one you’ve ever had when you eat after a hard workout.

However, cheat day gives you flexibility to eat something new.

Cheat day is critical to replenish glycogen. Glycogen is basically sugar your muscles use for energy. You’ll need this energy to stick to a training routine.

I recommend eating a bunch of green, leafy vegetables on cheat day.

Sweet potatoes and oatmeal are great on carb day, too.

Cheat day is important to get essential vitamins, minerals and fiber from other healthy food sources.

Other than that, go to MacDonald’s, Taco Bell, or Dairy Queen if you want.

Smash an entire Domino’s Pizza by yourself. Eat a gallon of ice cream, whatever. I don’t care, go nuts and live a little.

Only Drink Water and Black Coffee

Except on cheat day of course, where you eat whatever you want.

Drink pop, have a dirty martini, drink lamb’s blood if you’re a weirdo. It’s all fair game and I won’t judge as long as you stick to the plan.

Anything other than water and black coffee contains sugar. Avoid these drinks because they sabotage your progress.

Bonus Tip: Slight Adjustments are Allowed

Here’s my input.

I’ve done the steak and eggs diet, and I add vegetables every day.

I stick to green veggies like broccoli, asparagus and salads. Veggies taste good to me and I think they are good to eat every day.

I’ve never had a problem with it, but it’s your call to make.

The steak and eggs turns your body in to a fat burning machine.

Belly fat dissolves and muscles reinforced with protein look bigger and harder than ever.

The Steak and Eggs Diet Benefits

The steak and eggs diet has a long list of benefits:

The Steak and Eggs Diet is Perfect for Body Recomposition

Body recomposition is when you lose fat and gain muscle at the same time.

Some people say say building muscle and losing fat at the same time is impossible. We call these people simpletons.

Simpletons over simplify and over generalize. Either because they themselves are morons, or they think you are a moron.

Beware of simpletons. They are often very self assured.

With the right diet you will trade your fat for new muscles.

The steak and eggs diet is primarily a fat loss diet because that’s the most drastic effect.

However, it’s an effective muscle builder as well, because it contains all the right stuff to build muscle and boost testosterone.

With this diet you will look like you’re adding more muscle mass because you’re losing so much fat.

Your muscle will show through clearly and look much bigger. You will get ‘cut’.

Eat as Much as You Want

People hate dieting because they are hungry all the time.

We call this the steak and eggs diet but if you want to get technical you could call it the beef and eggs diet.

It doesn’t really matter if you’re eating filet mignon or ground chuck beef patties.

On days one-four, eat all the meat and eggs you want and on day 5 eat anything your heart desires.

You’ll rarely be hungry with this diet because the meals are so filling.

What other diet allows you to eat as much food as you want and still get results?

The Steak and Eggs Diet is Simple

The best diet is the one that works. And diets only work if you stick to them.

You don’t count calories, “macros”, or points.

There’s no effort other than buying and cooking your food.

All you do is eat meat and eggs cooked in butter, and perfectly seasoned, and the fat loss takes care of itself.

The Steak and Eggs Diet is Cheap

The steak and eggs diet is surprisingly affordable.

It calls for 1.5 – 2 pounds of steak and 8-12 eggs per day. Sometimes more, sometimes less depending on your appetite.

I buy sirloin steaks at $4-5 per pound. Eggs cost $1 per dozen.

I’m spending between $10-15 a day on food. A salad at most restaurants costs $10.

You can go even cheaper by replacing steaks with ground beef.

Beef provides the same fat loss and muscle building benefit.

85-90% lean beef is best. It’s a good balance of flavor and quality protein and fats.(The package shows either 85/15 or 90/10 – the second number is the total fat percentage by weight)

Buy meat in bulk and it will be cheaper still.

Search for butcher shops online. Find a good deal and load up your freezer with steaks.

I’ve found New York strip steaks on sale for $3.99 a pound. I typically buy 20-30 pounds when I find this deal.

This deal happens about 2-3 times a year at a local super market.

I pick out a big chunk of meat and the butcher chops it into 1 pound steaks:

Steak and eggs have zero carbs.

When your body doesn’t have carbs, it burns fat as an energy source.

After a few days, your body gets very effective at burning fat and the effect is in full swing. Your body will burn fat around the clock.

Protein will be used to build muscle and fat is used as fuel.

2-4 weeks on the steak and eggs diet is usually enough to lose 10 pounds (or more!) of fat.

It’s a Low Maintenance Diet

Two meals a day, very little prep, and almost no clean up.

It doesn’t get easier than that.

Boosts Testosterone and Growth Hormone

Steak and eggs are natural sources of cholesterol and saturated fat.

Contrary to popular belief, you NEED dietary cholesterol and saturated fat to be healthy.

They are necessary for producing growth hormone and testosterone.

Cholesterol is only bad when you eat like shit and don’t workout.

Lifting weights puts cholesterol to use. If you don’t workout, the cholesterol builds up in your arteries and causes major health problems.

The Ultimate Intermittent Fasting Diet

The steak and eggs diet works perfectly with intermittent fasting.

Intermittent fasting, or I.F. is a type of ‘eating schedule’ where you eat all of your food within an 8-hour window.

Since you’re only eating 2 meals a day, it makes perfect sense to eat a lunch and dinner within this 8 hour window.

Intermittent fasting benefits including fat burning, increased testosterone, boosted growth hormone production, and body detoxification.

These claims are backed by science. This makes intermittent fasting a good strategy to get shredded fast.

Get Lean and Strong

Steak and eggs have every thing your body needs to grow healthy muscle.

It will also strengthen your bones and other tissues. Steaks and eggs are loaded with essential building blocks your body needs and no fluff.

All killer, no filler.

Not All Steaks and Eggs are Created Equal

For most trainers, any beef and eggs will get them ripped.

For the more advanced trainers have more finely tuned dietary needs. The type of beef and eggs you use does matter slightly when you are already at low body fat percentage (less than 10% body fat).

Health conscious trainers are strict about what they put in their bodies and might spend more on better quality meat and eggs.

Here I’ll rank steak and eggs quality as Good, Better, or Best.

Good: Steaks and beef from your local super market and eggs. Buy meat and eggs from animals not treated with hormones.

Better: Fresh cut steaks and ground beef from your friendly local butcher and organic, free range eggs.

Best: Farm fresh, free range organic eggs and grass fed local beef slaughtered and butchered with the last few days.

The bottom line is any steak and eggs is fine if your goal is to get shredded.

Most people use this diet for a month or two, get ripped, then maintain their gains from there.

It doesn’t matter what beef and eggs you eat if you’re overweight and want to burn fat. Just stick to the diet plan until you reach your goal and you’ll be alright.

Why is the Steak and Eggs Diet is So Effective at Burning Fat?

The steak and eggs diet is a ketogenic diet. A Ketogenic diet is high in fat, high in protein and has little to no carbohydrates.

Carbohydrates are what your body typically uses for energy.

Your body breaks carbs into glucose (sugar). This sugar fuels your mind, muscles and body functions.

When there are no carbs in your system, your body burns fat for energy.

It’s easy to over eat carbs. They trick our stomach sensors that gauge fullness. Carbs your body doesn’t use for energy are stored as fat.

Benefits of No Carb Diets

Steady energy

The slow burning fat provides a consistent flow of energy to your body and mind. You don’t suffer sugar crashes causes by fast burning carbs.

The steak and eggs diet makes every calorie count.

Better Focus and Concentration

The chemicals in your body aren’t jumping up and down. They are even keel. This puts you in a state of focus.

Feel Fuller for Longer

Since fat burns slow and steady, you’ll rarely be hungry on the steak and eggs diet.

But if for some reason you’re hungry between meals, just fry up some eggs or eat a few hard boiled eggs.

It won’t derail your progress much at all. and sometimes you just need a little something to get over the hump.

It’s good idea to hard boil eggs in advanced incase you need a snack or quick eggs for a meal.

Another reason the steak and eggs diet works so well is because it’s a relatively low calorie load.

The Steak and Eggs Diet: Calorie and Macro Profile

I’m not a fan of counting macros or calories. I think it’s boring and a waste of time for most people.

Unless you are a competitive bodybuilder or physique competitor, there’s no need to count calories.

One of the benefits of the steak and egg diets is that you don’t have to count calories or macros.

However, you should have a good understanding of nutrition. Nutrition knowledge is necessary for sustainable health.

For the sake of illustrating a point, I’ll break down the steak and eggs macros so you can see what you’re eating:

A typical steak and eggs meal consists of 12-20 oz of steak and 4-6 eggs.

This meal has a combined 113g of protein60g of fat and 0 carbs.

If we add all it all up that’s 990 calories for the meal. Add an extra 100 calories if you cook in real butter and you’re looking at 1,100 calories per meal, all from protein and natural fats.

Double that number to account for your second meal and that’s a grand total of 2,200 calories per day consisting of 226 grams of protein and 120 grams of fat.

A typical day of steak and eggs is about 2200 calories and 200+ grams of protein with 0 carbs.

That’s a low amount of calories for trainers who workout 5+ times per week, but it will feel like you’re eating 3,000 calories+ because protein and fat digest slowly and keep you feeling full longer.

So if we play this out, let’s say you you train 4 or 5 times a week, you will be covering you protein requirements to build muscle but you will be in a calorie deficit, therefore body fat reserves are used for energy.

That’s how you lose weight and get shredded on this diet.

If you feel like your energy is low while on this diet, drink some black coffee.

The caffeine will provide a nice boost of energy and mental sharpness.

If all else fails and you feel like you’re starving, eat a hard boiled egg.

Get Lean and Mean with Steak and Eggs

I like to know how stuff works. In a quest to find out what’s so good about steak and eggs I dove in to google and looked for   everything I could to find out what steak and eggs are made of. (and how that ‘stuff’ affects our body).

To spare you of a boring lecture I’ve distilled my findings down to a few bullet points that illustrate why the steak and eggs diet is about as good as it gets when it comes to fat loss.

Steak and Eggs Provide all Necessary Amino Acids

Not all protein is created equal. Protein in a general term. Proteins are made up of Amino Acids. There are 16 amino acids and you need all of them to maximize muscle mass.

Each amino acid is used by your body in different ways.

Steak and eggs provide a complete amino acid profile. Meaning they provide every naturally occurring amino acid that your body needs to function properly.

Steak and Eggs Provides Essential Vitamins and Minerals

They have everything you need to stay healthy and perform optimally. Most notably steak and eggs are a good source of Zinc, Magnesium, Selenium, B Vitamins, Potassium and Iron.

Steak and Eggs are a Good Source of Saturated Animal Fat

Wait, isn’t saturate far bad for you?

Not if you workout hard.

Saturated fat is necessary for your body to produce testosterone and other hormones that keep you healthy and your body functioning properly.

I’m not saying eat a stick of butter every day, but a little bit of saturated fat won’t hurt you.

Steak and Eggs are Superfoods

They provide all the stuff you need to build muscle and stay strong. (well maybe not all the stuff you need but damn near all of it – plus what the steak and eggs diet doesn’t provide you can replenish it during the ‘cheat’ days of this diet).

It’s safe to say steak and eggs are better then any Acai Berry-Pomegranate smoothie-detox-energizer bullshit that you’re lied to about daily.

Everyone has nutrition needs based on their activity level.

If you’re a fat ass and you eat fat and cholesterol, then yes, it’s bad for you.

If you’re a marathon runner and you eat a steak. Your body will burn it up before it can build up in your arteries and cause problems.

Quite the opposite actually; it will help you rather than hurt you.

Yes, it’s true that the steak and eggs diet is high in fat and cholesterol. If cholesterol is a deal breaker for you, buy egg whites (the cholesterol in eggs lives in the yolk).

Besides, not all cholesterol is bad. There’s HDL and LDL cholesterol.

HDL is the ‘good’ cholesterol. HDL stands for High-density lipoprotein.

These guys are responsible for transporting fat throughout your body.  Studies have shown that HDL’s helps clear fatty build up in your blood vessels and arteries.

HDL cholesterol acts like wreaking balls that knock build-up off artery walls

LDL Cholesterol on the other hand is the ‘bad’ cholesterol. LDL stands for Low-Density lipoprotein. This guy is responsible for clogging arteries and can cause varies cardiovascular diseases.

LDL is  ‘sticky’ and attaches to your artery walls causing your heart to work harder to circulate blood which can raise blood pressure. This can cause all kinds of health problems.

Have blood work done regularly by your doctor to have your levels checked.

What about Fat?

Fat gets bad rap in our society. People believe fat will make you fat. This is wrong and lazy thinking.

Being a couch potato makes you fat.

Eating too much makes you fat. Most excess calories are from refined carbohydrates.

Cut out the carbs, and trim the (belly) fat.

Your Body Needs Fat

Fat is necessary for your body to function properly. Fat keeps your joints and brain healthy. Saturated animal fat contains building blocks for growth hormone and testosterone.

Both of these things are necessary to build muscle.

Eating healthy fat keeps you satisfied and curbs cravings. So you’re less like to binge on carbs.

How Should You Train While on the Steak and Eggs Diet?

Any strength training workout routine will suffice.

Workout 4-6 times a week. Do 5 exercises for 5 sets of 8 reps using heavy weight and you’re in business.

If you’re the ambitious type, you can do  Vince Gironda’s 8×8 workout.

All you have to do is be disciplined, stick to the diet and workout 4-5 times a week and you will get results.

Should you Supplement During the Steak and Eggs Diet?

Vitamin C is a great idea since that’s one of the only downfalls of this diet is that there’s not much vitamin C.

Other than that you should be getting everything your body needs.

Add in a fiber supplement. It’s good practice for overall health and I would consider it if doing the diet for more than two weeks.

I wouldn’t drink protein shakes unless it’s your cheat day.

You can drink egg white straight from a carton though if you want some extra protein. This is the better, healthier option anyway.

 The Steak and Eggs Diet is Perfect for Fat Loss and Muscle Building

So there you have it – The steak and eggs diet is the perfect diet for fat loss.

Straight forward, simple, low maintenance and inexpensive. Hell, it’s even gluten free.

The steak and eggs diet is fast, effective. It’s your secret weapon to get ripped fast. Perfect for building a beach body before spring break, holiday or summer at the beach.

Be sure to drink a lot of water on this diet. It will help your food digest and help keep you regular. Drink at least a gallon of fresh water each day.

I only recommend this diet for trainer with at least a year of experience.

If you have a year of training experience then you most likely have a good foundation of base muscle and can benefit from this program.

If you’re a skinny guy wanting to bulk up, I would eat steak, eggs, and everything else you can get your hands one.

Train hard and eat hardy for a year to build a good foundation of muscle.

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