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Advanced Carnivore Muscle Science

In this discussion, Jonathan Griffiths (Carnivore Muscle) and Prof. Bart Kay explore the nuances of exercise physiology, debunking common fitness myths and providing practical advice for those on a carnivore diet.

1. The Myth of the "Aerobic Base"​

Prof. Kay challenges the traditional concept of an "aerobic base" [00:01:01]. He argues that the idea of an anaerobic threshold—where the body supposedly runs out of oxygen—is physiologically incorrect for humans.

  • Muscle Energetics: Energy is produced in the mitochondria but spent outside them. The mechanical "sliding filaments" that cause muscle contraction operate without oxygen [00:03:02].
  • The Three-System Gearbox: Muscles use three systems simultaneously: oxidative phosphorylation (mitochondria), glycogenolysis, and the phosphocreatine (PCR) system. They work like gears in a gearbox; if one fails, the muscle cannot function [00:05:41].
  • Specificity: Fitness is specific to intensity. Aerobic training does not prepare you for heavy lifting, and vice-versa [00:06:07].

2. Resistance Training Fundamentals​

When planning a program, the focus should be on Safety, Form, and Progressive Overload [00:07:11].

  • Form over Weight: It is better to lift a lighter weight with perfect control than a heavier weight with poor form [00:07:58].
  • Progressive Overload: Once you can easily perform 10 reps of an exercise, increase the weight by approximately 10% [00:08:34].
  • Barbell vs. Dumbbell: Prof. Kay advises against the barbell bench press for non-powerlifters, suggesting dumbbells instead to save the shoulders and increase fiber activation [00:11:39].

3. Recovery and Frequency​

A common mistake is training beyond the body's recovery capability.

  • Training Split: For the "average Joe," a whole-body split three times a week (non-consecutive days) is recommended [00:14:26].
  • Listening to the Body: You don't get fit in the gym; you get fit while resting from the damage done in the gym [00:17:35].
  • Central Nervous System (CNS): Overtraining affects the CNS, not just the muscles. Every nerve impulse requires metabolic energy to "recharge" the line [00:20:49].

4. Optimal Protein and Macronutrients​

The discussion addresses the debate over high-protein versus moderate-protein intake.

  • The Protein Ceiling: Prof. Kay recommends roughly 1.75g of protein per kg of ideal lean body mass for average lifters, or 1g per cm of height for advanced athletes [00:24:57].
  • Excess Protein: Consuming protein beyond the body's capacity to absorb it can be gluconeogenic, effectively acting like sugar in the blood [00:25:35].
  • Fat-to-Protein Ratios: While some advocate for 80/20 (fat to protein by calories), Prof. Kay finds that 66/33 is a more effective "sweet spot" for most people [00:32:12].
  • Monitoring: Use fasting blood glucose and HbA1C levels to dial in your personal fat and protein "knobs" [00:30:38].

Summary Table​

TopicRecommendation
Training Frequency3x weekly (Full Body) for most; 4-5x for advanced [00:14:26]
Protein Intake~1g per cm of height [00:25:11]
Fat/Protein Ratio~66% Fat / 33% Protein (by calories) [00:32:12]
Key MetricFasting Blood Glucose & HbA1C [00:29:35]

Source: Advanced Carnivore Muscle Science with Prof. Bart Kay