Why Am I Losing Strength On The Carnivore Diet? Causes & Solutions
Many individuals express concern about potential strength loss when adopting a carnivore diet. This worry is particularly common among fitness enthusiasts and strength athletes who prioritize performance in the gym. While significant weight loss typically results in some strength reduction regardless of dietary approach, this doesn't necessarily mean a carnivore diet itself causes strength deterioration.
The relationship between body composition changes and strength is often misunderstood. Those who are untrained or significantly overweight may actually experience strength gains while losing weight on a carnivore diet. Conversely, trained individuals maintaining stable body weight through adequate protein and caloric intake can preserve their strength capabilities, though a brief adaptation period may occur when transitioning to this eating pattern.
Key Takeaways
Strength loss typically occurs with significant weight reduction regardless of diet type, not specifically because of a carnivore approach.
Untrained individuals or those with substantial weight to lose may gain strength while following a meat-based diet.
Maintaining adequate caloric intake and protein consumption is crucial for preserving strength performance on a carnivore diet.
Diet-Strength Connection
Weight Loss Effects on Strength
Significant weight loss often leads to a decrease in strength. When someone loses more than 10% of their body weight, they will likely experience a reduction in their maximum strength capabilities. This applies to all forms of dietary approaches, not just specific eating patterns.
For individuals who are untrained or haven't exercised in a long time, strength gains might still occur despite weight loss. Some remarkable cases have shown people losing 100-200 pounds while improving their strength, despite following low-carbohydrate approaches for years.
Trained individuals face different outcomes. Someone who currently bench presses 315 pounds at a body weight of 240 pounds will likely see strength decreases if they drop to 220 pounds. The relationship between body mass and strength is particularly evident in competitive strength sports.
Dietary Composition and Muscle Glycogen Effects
A meat-based diet may cause minimal changes in muscle glycogen, but this typically has a negligible impact on overall strength performance. The slight reduction in muscle fullness doesn't substantially affect strength capabilities for most people.
When following a meat-focused diet, maintaining body weight becomes the critical factor for preserving strength. Those who consume sufficient calories from protein sources like:
Steak
Chicken
Eggs
Other animal products
Can maintain their strength effectively, though they might experience an initial adjustment period. This adaptation phase may temporarily affect:
Digestive comfort
Energy output
Strength expression
Most individuals who maintain their body weight through adequate caloric intake will preserve their strength capabilities regardless of macronutrient composition. The relationship between dietary approach and strength is more dependent on total energy balance than specific food choices.
Optimizing the Carnivore Diet for Strength
The carnivore diet, centered on animal products, raises questions about its compatibility with strength training. Many individuals wonder if eliminating carbohydrates will compromise their lifting performance. Understanding how to properly implement this eating approach can help maintain or even improve strength while achieving other health goals.
Managing Weight Changes and Training Performance
Weight loss typically results in some strength reduction, especially with significant body composition changes. When someone loses more than 10% of their body weight, they should expect some decrease in maximum lifting capacity. This relationship between weight and strength applies to all diets, not just carnivore approaches.
For untrained individuals or those returning after long breaks, strength gains can occur simultaneously with weight loss on a carnivore diet. This phenomenon is particularly noticeable in severely overweight individuals who may see both weight reduction and strength improvements. However, experienced lifters should set realistic expectations about strength maintenance during weight loss phases.
The primary factor affecting strength isn't necessarily the absence of carbohydrates but rather:
Caloric intake: Consuming sufficient calories is essential
Protein consumption: Adequate protein supports muscle preservation
Training consistency: Maintaining regular workouts during dietary changes
Mark Bell's Carnivore Month Challenge
Mark Bell, a strength athlete who previously squatted 1,080 pounds and benched 854 pounds, offers opportunities for people to join his "World Carnivore Month" challenge. His West Sacramento facility, Super Training Gym, provides free weekend access (Saturdays and Sundays, 9AM-1PM) for those interested in training while following carnivore principles.
The basic framework of the carnivore approach includes:
Included Foods Borderline Foods Excluded Foods All meats Dairy products All plant foods Eggs Diet beverages Carbohydrates Bone broth Cheese Sugars
For those concerned about affordability, economical protein sources like rotisserie chicken (approximately $5 at Costco) can make the diet more accessible. The temporary nature of a month-long challenge allows participants to experience the approach without long-term commitment.
Success stories from Bell's gym include individuals who have lost substantial weight (100-200 pounds) while maintaining or improving strength, despite years without consuming carbohydrates. These results demonstrate that with proper implementation, the carnivore approach can support strength training goals.
Success Stories At Super Power Gym
Major Weight Loss Results
At Super Power Gym in West Sacramento, several remarkable transformations have occurred through specialized nutrition approaches. Multiple members have achieved extraordinary weight loss—some dropping 100 pounds and others reaching an impressive 200-pound reduction. These individuals accomplished these results while following animal-based nutrition protocols for extended periods, some maintaining this approach for 2-4 years.
What makes these cases particularly noteworthy is that many of these members not only lost significant weight but simultaneously increased their strength. This contradicts the common belief that substantial weight loss inevitably leads to decreased strength capabilities.
Strength Improvements in Unique Circumstances
The gym has documented specific situations where members experienced strength gains despite significant weight reduction. This phenomenon typically occurs in three scenarios: previously untrained individuals beginning a fitness journey, those returning after long training breaks, and extremely heavy individuals (300-400 pounds) who implement proper training while addressing nutrition.
These special cases demonstrate that weight loss and strength development can occur simultaneously under certain conditions. The gym maintains a welcoming environment for people seeking these transformations, offering free training sessions every weekend from 9 AM to 1 PM at their 855 Riverside Parkway location.
It's important to note that already-trained individuals should expect some strength adjustments when losing more than 10% of their body weight. However, with proper nutrition—ensuring adequate protein and overall caloric intake—strength maintenance remains achievable even during significant body composition changes.
Strength Management on a Meat-Based Eating Plan
Maintaining Physical Power While Managing Weight
Individuals following a meat-based eating pattern generally won't experience strength decreases if they maintain their body weight. The key factor affecting strength during any dietary change isn't necessarily the composition of food but rather significant weight reduction. When someone loses substantial body weight—particularly beyond 10% of their total mass—strength typically decreases proportionally.
For those concerned about performance, focusing on adequate caloric intake becomes crucial. Consuming sufficient quantities of eggs, various meats, and other animal products can fully support strength maintenance or even gains in certain populations.
Some lifters worry about losing the "pop" or explosive power that comes from glycogen-filled muscles when transitioning to low-carbohydrate approaches. While this physiological change does occur, the practical impact on overall strength performance is typically minimal for most recreational athletes.
Adjustment Period for New Adopters
Those new to meat-based eating should anticipate a temporary adaptation phase. During this transition, individuals may experience:
Digestive adjustments as the gut adapts to new food inputs
Temporary energy fluctuations during metabolic adaptation
Short-term variations in workout performance
These adjustment effects are typically short-lived and resolve as the body becomes accustomed to the new nutritional approach. Previously untrained individuals or those with significant weight to lose might actually experience strength increases despite these adaptations.
For optimal results during this transition period, focus on:
Protein variety: Include different animal protein sources (not just steak)
Adequate calories: Ensure sufficient energy intake to support training demands
Patience: Allow 2-4 weeks for full adaptation before judging performance impacts
Remarkably, some individuals who've maintained this approach for years while losing substantial weight (100+ pounds in documented cases) have simultaneously increased strength, particularly when coming from an untrained background.
Broader Considerations in Diet and Strength
Understanding Strength Loss When Reducing Weight
When adopting any dietary approach that leads to significant weight reduction, strength decreases are a normal physiological response. Individuals who lose substantial body weight—typically 10% or more of their total mass—will likely experience corresponding reductions in maximal strength output. This relationship between weight loss and strength is consistent across different nutritional approaches, including meat-based diets.
For trained athletes already at their performance peak, this effect is particularly noticeable. Someone who bench presses 315 pounds at a bodyweight of 240 pounds might see that number decrease if they drop to 220 pounds. This represents a natural adjustment rather than a failing of any particular diet.
Some strength decreases during dietary transitions can also result from temporary metabolic adaptations. As the body adjusts to using fat as primary fuel instead of glycogen, minor performance fluctuations may occur, though these are typically short-lived and minimal.
Prospects of Regaining Strength
Several factors influence the ability to maintain or regain strength while following a meat-based diet:
Key Factors for Strength Maintenance:
Adequate caloric intake
Sufficient protein consumption
Consistent training protocol
Body weight stabilization
For individuals consuming appropriate caloric quantities through abundant protein sources like eggs and various meats, strength maintenance becomes entirely feasible after the initial adaptation period. Those who can maintain their weight while following such diets typically experience minimal strength reductions.
Untrained individuals or those returning to exercise after prolonged breaks often demonstrate the remarkable ability to gain strength while simultaneously losing weight, even on low-carbohydrate protocols. This phenomenon has been observed particularly in cases of significant obesity, where individuals have lost 100+ pounds while increasing strength measurements.
It's important to distinguish between temporary strength adjustments and permanent losses. Many individuals who experience initial strength decreases during dietary transitions can rebuild capacity through consistent training, even while maintaining their new nutritional approach and lower body weight.
For optimal results when pursuing both strength and body composition goals, prioritizing one goal temporarily often yields better long-term outcomes than attempting to achieve both simultaneously.
Personal Reflections on Strength and Diet by Mark Bell
Comparing My Strength Journey: Then and Now
When looking at Mark Bell's strength achievements, it's important to understand the context behind his numbers. At his peak, Bell squatted 1,080 pounds, bench-pressed 854 pounds, and deadlifted 766 pounds. These impressive lifts occurred when he was over 300 pounds in body weight. Today, he maintains a much leaner 230-pound frame, which naturally affects his current strength capabilities.
The difference in numbers doesn't tell the whole story. His thousand-pound squat was performed in a powerlifting suit with supportive equipment, not raw lifting as many might assume. This equipment significantly impacts the amount of weight that can be moved.
Body Weight Changes and PED Considerations
Two major factors have influenced Bell's strength transition over the years:
Body weight reduction: Bell lost approximately 100 pounds, dropping from 330 to 230 pounds
Changes in performance enhancement: His current PED usage is medically prescribed and significantly lower than during his peak competition years
The relationship between body weight and strength is straightforward - significant weight loss almost always results in some strength reduction. Bell emphasizes that anyone losing more than 10% of their body weight should expect some decrease in strength capacity.
Despite these changes, Bell maintains that strength can be preserved on meat-based diets if body weight remains stable. Many individuals at his gym have maintained or even increased their strength while following carnivore nutrition protocols, particularly those who were previously untrained or returning to training after long breaks.
For those concerned about strength on a carnivore diet, Bell notes that proper caloric intake through generous portions of eggs and various meats can prevent strength loss after the initial adaptation period.
Carnivore Diet Fundamentals
The carnivore diet represents a nutritional approach focused on animal-based foods while eliminating plant foods entirely. This eating strategy has gained popularity among fitness enthusiasts and those seeking particular health outcomes. Many practitioners report consistent results when properly implemented.
What the Diet Entails and Core Foods
The carnivore diet centers on consuming animal products exclusively. Meat serves as the foundation, with beef often emphasized but not required. Eggs constitute another staple, providing complete protein and essential nutrients without breaking the bank.
Organ meats can be included for additional nutritional benefits. Bone broth also fits within the strict interpretation of this dietary approach, offering collagen and minerals that support joint health.
Those who implement this diet should understand that significant weight loss may impact strength performance. When body weight decreases by 10% or more, most individuals will experience some reduction in maximal strength outputs - this represents a normal physiological response rather than a diet-specific issue.
Flexible Options and Budget Considerations
The carnivore approach offers more variety and affordability than many assume. While premium steaks are acceptable, they aren't mandatory. Here are some cost-effective options:
Rotisserie chicken ($5 at warehouse stores)
Ground beef (often available at reasonable prices)
Eggs (excellent protein source at lower cost)
Organ meats (typically inexpensive and nutrient-dense)
Several foods exist in a "gray area" that some practitioners include while others avoid. These borderline items include:
Category Examples Dairy Products Cheese, heavy cream Beverages Diet drinks, non-sweetened options Supplements Electrolytes, certain vitamins
When maintaining body weight on this dietary approach, most individuals can preserve their strength levels after an initial adaptation period. Those new to resistance training may even see strength increases while losing weight, particularly if coming from a significantly higher starting weight or previously untrained condition.
