Phase 2 — Somatotype Application

The ectomorph on carnivore must emphasize fatty cuts of meat. Lean protein without sufficient fat produces an inadequate caloric environment for the building surplus. Ribeye, 80/20 ground beef, lamb chops, salmon, duck — these are the preferred cuts. Chicken breast alone on carnivore is insufficient in calories and too high in protein relative to fat, which can push carnivore toward a high-protein-to-fat ratio that triggers gluconeogenesis and reduces ketogenic depth.

Phase 3 — Body Shape Application

All three Pixie body shapes — rectangle, hourglass, pear — use the same carnivore approach: fatty meat at every meal, fish two to three times per week, eggs daily, organ meat (specifically liver) once to twice per week for micronutrient density. The caloric target of 1,600 to 1,700 calories is met entirely from these sources. No shape-specific variation is necessary — the protocol’s simplicity is part of its design.

Phase 4 — Exact Numbers

Daily Calorie Target: 1,600 to 1,700 calories.

Macro Split (Carnivore Build Phase):

Fat: 70 percent — approximately 124 to 132 grams per day.

Protein: 30 percent — approximately 120 to 128 grams per day.

Carbohydrates: 0 percent — trace amounts from dairy only.

Daily Protein Target: 100 to 120 grams. Carnivore’s naturally high protein content makes hitting this target straightforward — the challenge is managing protein-to-fat ratio to maintain ketogenic depth.

Water intake: 80 ounces per day. Carnivore, like keto, causes significant water loss as ketosis eliminates glycogen-bound water. Hydration is critical.

Electrolytes daily: Sodium 2,000 to 3,000 mg (from meat — ruminant meat is naturally sodium-containing — plus supplementation if needed). Potassium 3,000 to 4,000 mg (from meat sources — beef contains approximately 318 mg per 100g). Magnesium 300 to 400 mg supplement — this is the primary supplementation requirement on carnivore as plant sources of magnesium are eliminated.

Specific foods:

Beef: ribeye, 80/20 ground beef, New York strip, brisket, chuck roast. Eat fatty cuts daily.

Pork: bacon, pork belly, pork shoulder. High fat content appropriate for caloric density.

Lamb: lamb chops, lamb ribs, ground lamb. High fat, micronutrient-dense.

Fish: salmon, mackerel, sardines, herring. Omega-3 rich — eat 2 to 3 times per week.

Eggs: 3 to 4 whole eggs per day. Complete protein and fat source.

Organ meat: beef liver once per week minimum. Single most nutrient-dense carnivore food — contains retinol (vitamin A), B12, folate, copper, iron, zinc, CoQ10.

Dairy (optional): butter, heavy cream, hard cheese (cheddar, parmesan). Adds fat calories. Eliminate if dairy sensitivity is suspected.

Sample day:

Meal 1: 3 whole eggs fried in butter plus 3 strips bacon. Approximately 450 calories, 28g protein, 35g fat.

Meal 2: 8 oz 80/20 ground beef patty plus 2 tablespoons butter on top. Approximately 720 calories, 48g protein, 57g fat.

Meal 3: 5 oz salmon fillet plus 3 oz beef liver sautéed in butter. Approximately 490 calories, 52g protein, 27g fat.

Total: approximately 1,660 calories, 128g protein, 119g fat, minimal carbohydrates.

Supplementation on carnivore: Vitamin C 500 mg per day. Magnesium glycinate 300 mg per day. Electrolyte supplement containing sodium and potassium if dietary sources are insufficient.

Phase 5 — Timeline, Signs, and When to Switch

Week 1: Keto flu — identical to standard ketogenic diet adaptation. Electrolytes manage it. Digestive adjustment to all-meat diet: constipation or loose stools in the first week are common as gut bacteria composition shifts. This normalizes by week 2 to 3.

Week 4: Ketosis established. Energy stable. Digestion normalized. Mental clarity often reported as high on carnivore — the elimination of all plant compounds removes potential sources of neuroinflammation for sensitive individuals.

Week 12: Muscle development visible if caloric surplus and training have been consistent. Blood lipids may show significant changes — LDL often increases on carnivore, while HDL typically improves and triglycerides decrease. If you have cardiovascular risk factors, consult with a physician before and during carnivore.

Signs it is not working: body weight not increasing after four weeks. Check fat intake — lean meat without adequate fat produces a caloric deficit despite apparent adequate eating. Increase butter, add more fatty cuts, include more salmon. If dietary compliance is consistent and weight still does not increase, carnivore may not be the right caloric vehicle for your building phase. Transition to the IIFYM protocol with carbohydrate reintroduction.

If you are not sure whether carnivore is right for you: three indicators. First, do you have confirmed digestive sensitivities to multiple plant foods? If yes, carnivore’s complete elimination has diagnostic and therapeutic value. Second, do you genuinely thrive on meat-centric eating and find other diets unsatisfying? Carnivore’s simplicity is its strength for people who prefer this food style. Third, are you comfortable with the micronutrient limitations and willing to supplement appropriately? If yes to all three, carnivore is worth a 60-day trial. Take the XPL Archetype Quiz for complete guidance.

I train clients in person in Houston, Texas and work with people across the US, Canada, and the UK online through XPL. Take the XPL Archetype Quiz to get your exact protocol, or visit xperformancelab.com/plans-pricing to work with me directly.

The standards behind the standards. — Xavier Savage, XPL Xesthetic Performance Labs, Houston, TX