Steak And Eggs Diet: Before & After Results

The Vince Gironda Steak and Eggs Diet

How do you get massive and shredded at the same time?

Bodybuilders have been posing and pondering that question since the days of Eugene Sandow. Millions of words have been written on the topic, with hundreds of diet and workout options being proposed. The net result for most guys, however, is a state of utter confusion.

In this article we are going to ignore all of the so-called wisdom of the bodybuilding gurus of the internet age. Instead we’re going to hark back to the raw, common sense; but brutally effective wisdom of the original iron guru, a guy by the name of Vince.

The Wisdom of Vince

Vince Gironda
Vince Gironda – Creator of The Steak and Egg Diet

Vince Gironda was the original bodybuilding rebel. Vince had his own gym in California in the 1950’s and 60’s. He was rough, rude and obnoxious.

The first time Arnold Schwarzenegger walked into Vince’s Gym and announced in typical Arnold the conquering hero fashion, “ I am Arnold Schwarzenegger, Mr Universe,” Vince’s reply was, “You look like a fat f – – – to me.”

The fact that Arnold and countless other top bodybuilders not only put up with his rudeness but actively sought Vince out, speaks volumes about the depth of knowledge and wisdom of the man.

Vince had a whole lot of unorthodox training ideas. When every other gym was installing extra squat racks, Vince banned the exercise from his gym.

Vince also decried sit-ups as a waste of time when every one else was over dosing on them.

The bench press was considered by Vince to be an inferior chest developer.

His ideas would have seemed ridiculous, except for the fact that all of the guys he was training were winning all the contests.

Arnold Training

Vince on Nutrition

According to Vince . . .

Bodybuilding is 80% diet. If you don’t have your diet down first, the rest is moot.’

Vince’s nutritional advice was just as left field as his training philosophy. Just like what he had guys doing in the gym, it was amazingly effective, yet deceptively simple. Vince’s eating plan became known as the steak and eggs diet.

If you want to get massive and shredded (of course you do), then you need to get wise to Vince’s wisdom.

The steak and eggs diet is quite possibly the simplest diet on the planet. It is quite likely also the most effective for burning fat and putting on real muscle mass.

This diet is exactly what it sounds like. You eat only two times each day, and each meal is the same – eggs and steak. That means that there is . . .

  • no counting of calories
  • no food quantities to measure
  • no recipes to follow
  • no food portions to carry with you

On the steak and eggs diet, you eat steak and eggs for five days, and then on the sixth day you have a cheat day. Which you eat pretty much what you want. On that day you will make sure that you get plenty of carbs into your system, to replenish your body with energy for the coming five days.

In fact, you are carb loading on that cheat day. But on the other days, you are on a zero carb diet. This means that you body is being forced to turn to fat as it’s primary source of energy.

The Rock Eating on Cheat Day
Carb Loading on Cheat Day 🙂

Vince being Vince, even the way you cook the food goes against the grain of popular thinking. You cook it in butter. Yes, butter. Don’t worry – it won’t send your cholesterol levels soaring – in fact, it may just do the opposite. The steak and eggs diet has been shown in numerous studies to actually enhance good cholesterol levels (as well as testosterone) while decreasing bad cholesterol levels.

The steak and eggs diet is a high protein, high fat, low carb diet. It was melting fat off people in the know, decades before Dr. Atkins discovered its benefits.

Getting Started On The Steak and Eggs

Beginning a steak and eggs diet is pretty simple. All you have to do is get down to the grocery store and buy bulk amounts of those two foods. Then you need to decide which two meals of the day, you will be eating. Many people find lunch and dinner to be the easiest.

It’s often easier to skip breakfast than it is to skip lunch. Once you’ve decided on when you’re going to eat your two meals, then jump in and get started.

Steak and Eggs FAQ

Doesn’t the steak and eggs diet get boring?

Of course it does, but who cares? It works, and that is what counts, right? What’s a bit of monotony compared to achieving the physique of your dreams?

What about vegetables?

Green leaf vegetables are a great way to get fiber into your body. That’s why you should consume a huge salad on your cheat day. Vince was also known to allow his guys to add a large salad with their dinner meal, as long as it featured only low carb ingredients.

Where will my workout energy come from?

You don’t need carbs for energy. Going zero carb puts your body into a ketogenic state. That means that you’ll be burning fat to meet your energy demands. However, Vince was also an advocate of drinking a cup of coffee as a pre-workout stimulant.

Related: Top Pre Workout Supplements

Won’t I be missing out on vital micro-nutrients if I only eat steak and eggs?

No. Eggs and meat are packed with a whole heap of vitamins and minerals to supply your body with what it requires to function optimally. Add in the odd leaf green salad and you’ve got all the bases covered.

Now it is time to go grocery shopping!

Shane D.

Shane D.

Hey, I'm Shane! I've been a gym rat for 10+ years and have been in CrossFit since 2016. For better or worse, I've tried just about every piece of equipment, diet, and supplement one can try to achieve peak performance.

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37 thoughts on “Steak And Eggs Diet: Before & After Results”

    • Hey Matt! I prefer leaner steaks like a sirloin or new york strip. But it isn’t going to matter much and depends on your goals. IF you are cutting, you might want to go leaner so it is less fat content (less calories) or if bulking you have more calories to spare and the high fat could help. I’d say try both ways and see which one you like best. Let me know how it goes.

      Josh

      Reply
  1. Fiber not only unnecessary but detrimental. Fat clears the pipes. All you need is steak and eggs (Vince’s carb up/cheat is also unnecessary)

    Reply
    • Thanks for the comment Frank. Fiber is detrimental to what? Fiber helps with satiety which can be beneficial on calorie deficit. At the end of the day is it all about testing and finding what works best for you and your body.

      Reply
  2. I’m a week and a day on the steak and eggs and on my chest day I ate a few chocolates and a small (few chips/cheeses/lettuce) a 12 soda I wasn’t hungry for anything else. I’m finding i eat less of the steak and eggs then I believe I’m suppose to, it’s just not appetising and I loved steaks before this diet. Can I add a salad? Vegetables? If I do will it make my weight loss slower?

    Reply
    • Hey Molly – thanks for checking out the article and commenting! This is my opinion and based on the limited info from your comment, it seems you are interested in weight-loss. You need to figure out how many calories you need a day and your macros (protein/ fat/ carbs (will be very little on the steak and eggs diet), then you can see how much you need to eat a day to meet your goals.

      Limit the cheat days, maybe just a cheat meal one day then another day a snack. You have to test and see what works best for you and your life style. Salad and vegetables are always good to add. Snack if you need to, just stay within your daily calories/ macros.

      I hope this answers your questions, if not let me know.

      Josh

      Reply
    • It would probably be best to stick with the two meals. Snacking just spikes your blood sugar multiple times a day, not a desirable thing.

      Reply
  3. I worked out at Vince’s Gym in 1987-88 before I went into the Marine Corps. Loved that man. I was just a young, lost, clueless soul at the time and he was very welcoming to me. Often, there would be celebrities present trying to get fit and be cool at the same time. Vince wouldn’t have it. Usually, he would have his assistant trainers work with them. He’d spend more time talking to regular folks like me than to the “stars.” He got me to start taking the desiccated liver tabs. They really made a difference and I’ve been a proponent of them for 30 years now. One of my finest memories was the time Vince yelled at me out of nowhere after I lifted a plate off of the floor. “Do you know what you just did???” he screamed. I was dumbfounded. “No, sir” was my reply. To my astonishment, Vince said “You bent your knees and kept your back straight while lifting that weight. That’s what I want everyone to do.” It was like winning a gold medal to have a legend give praise to a rank amateur like me! I’ll never forget that moment and I’ll never forget Vince. It’s amazing to me that his basic, simple, effective programs and plans are not followed by everyone. Who needs fancy crap? Just iron.

    Reply
    • Hey George! Thank you for taking the time to share this with us and thank you for your service! What an amazing time that must of been to witness it first hand. In today’s world we try to over complicate things. Keeping it simple will usually suffice.

      Josh

      Reply
  4. Hey Josh,
    I’m a little late to the party, but I wanted to add a comment.
    I have been doing variations of this diet for 2 decades. It’s Been my experience, less frequent cheat days or even just a cheat meal once or maybe even bi-weekly, works best for cutting. Once a week cheat days are terrific for gaining muscle, but I always feel miserable for a day or two after my cheat. I think because I am so fat adapted, my body somewhat rejects the carbs.
    I’ve also found that glycogen re-synthesis happens even without adding in the cheat meals/days. Fats/triglycerides can contribute to full muscle bellies as well.
    Thanks,
    Mark

    Reply
    • Hey Mark,

      Thank you for taking the time to leave a thoughtful comment. That is great to hear your experience, especially given the time frame you have been following a similar diet. I agree with you less cheat meals while cutting and more while bulking.

      Thanks, Josh

      Reply
    • Hey Guy – I am not sure how it would work with type 2 diabetes, it would be best to consult with your DR to make sure it is safe.

      Josh

      Reply
    • Type 2 diabetes is basically a dietary disease. Low carb diets have been proven to be effective in eliminating type 2 diabetes. You can find lots of testimonies on it if you Google.

      Reply
  5. Guy, for people with diabetes it’s best not to include cheat days at all, those carbs will skyrocket your blood sugar. It’s not necessary to do carbload at all. Body needs very little amounts of glucose, and what it needs it can produce via gluconeogenesis. Mix of animal proteins and animal fats will stabilize your hormones and blood sugar, even reverse your diabetes completely (since your body will have steady supply of energy troughout a day, without pitfalls). But make sure your food is the best quality you can buy: grass fed, pasture raised (try local farmers or wild game), etc…It’s not only macros, micronutrients and vitamins play a HUGE role in overall body health and hormone levels. On that note, don’t be afraid of animal fats like butter, lard, tallow. Animal store most of their vitamins in fat, therefore fatty cuts of meat are the best (ribeye, brisket, belly). Don’t overthink on losing weight, heal first. Healthy body doesn’t carry extra weight around, fa tloss will be easy. Most of it happens at night FYI. Shoot for 7 hours of sleep at least. Best is to go to sleep early, like before 10PM. You know, circadian rythms and stuff…
    In the gym, don’t go balls to the wall. Always leave 1-2 reps in the tank at the end of your exercise, but do it with perfect form, slow controllet tempo (Vince Gironda suggested 2 sec up, 2 sec down). Getting your muscle receptors active is also very important to boost your recovery, testosterone levels, improve sleep.
    Also I would suggest to rotate your meats, like every 3-5 days. And throwing in fatty fish and organ meats, like liver, 1-2 times per week wouldn’t hurt eiser.
    It’s carnivore diet essentially. No refeeds. Give your body building materials, vitamins, provide it with good rest-to-activity ratio and see what happens.

    Reply
    • Thx for the input pawell..sry for the caps keyboard is playing up..ive been searching for info such as your knowledge for a long time only just came by it by pure accident..im type 2 and been eating crap toes are full of neurotic nerve damage..im gonna give your way a try..its gave me hope more than anything..steak eggs .and no alcohol.. thanks so much

      Reply
  6. i like the steak and eggs diet. question i have is.. i want to eat that or a steak salad with cottage cheese low fat, will that take longer to loose the weight? and can i drink gatorade/powerade?

    Reply
    • Hey Justin – You can adapt this to your liking with in reason, salad would be fine. You will just need to be in a calorie deficit to lose weight. The sugar free Gatorade/ powderade would be fine, just stay away from the sugar options.

      Reply
  7. ive read you need to eat roughly 400+ grams of steak per meal, does it really matter as along as you achieve the egg and steak diet?? currently i have 227g of steak and 4 or 5 eggs per meal. if i want to see a better muscle mass gain and drop even MORE body fat, do you recommend doubling my steak count?

    Reply
    • Hey Dave – Thanks for the comment!

      This is all going to depend what your current weight/ activity level is. For quick math, you will want to consume around 17-20 calories per pound of bodyweight, to gain weight. Once you have the number of calories, then you can break down the meals accordingly to meet your calorie intake. After a few weeks, make adjustments as needed (not gaining, increase calories. Gaining to much fat, decrease calories).

      I hope this helps.

      Josh

      Reply
  8. Sorry but Vince did not recommend this type of diet ,here it is ,meat and egg no limit every 3rd day you have carbs on your 2nd meal if you eat twice a day ,and yes you could eat 3 times if you want AND you must eat fatty meats if you just eat lean meat which Vince did not recommend on this diet YOU will end up weak and you will lose muscle

    Reply
    • Hey AJ – I would eat them at your normal meal times. I work night shift sometimes too, so I know how that goes.

      Best of luck!

      Josh

      Reply
    • Hey Cindy – there will be variables to this, but a quick google search you can pull up a macro calculator to help figure this out.

      Thanks for stopping by. Josh

      Reply
    • Hey Lindy – As you see from the comments, plenty of people will say it has to be steak, technically yes for the steak and eggs diet. But find what works best for you, test it out and see how it goes. I would also check the macros of the steak and the pork, then make adjustments accordingly. IMO, mix it up so you keep enjoying it.

      Best of luck. Josh

      Reply
  9. Been on this diet for a week and broke a long time plateau. Very foolproof with one caveat. Due to zero fiber and carbs, electrolytes need to be increased. Also, have had bowel runs for a couple days now. I read about constipation but I’m having the compete opposite problem. I can’t stop going to the restroom! The high fat is clearing me out, and TOO often. I’m getting about 85g fat a day. Would you suggest lowering the fat intake in such a case?

    Reply
    • Hey K.L. – The goal of the diet is to be high fat. I’d say give it another week and see if your body adjusts.

      Good luck!

      Josh

      Reply
  10. Hello Josh. Just read your article and trying to implement and understand the process. I am 20 year veteran and went to Fallujah as a contractor. I was involved with an accident that almost paralyzed me. I gained weight (340 lb). Could not move for almost 2 years. I took the gastric bypass option and got down to 180 the lightest I had ever been. With the last few years I have been working out. Each year ending in a physical injury. From drop foot to recently a broken hip. (Vehicle did not use blinkers when turning). Anyway I am now 230 lb and want to lose the weight and fat. Did I say I was 57. I don’t like eating much anyway but the steak and egg way fits the bill. I work IT and don’t get time to really eat. I want to get to at least 190 to 200. Goal is to enter one time a military open competition. Any suggestions would be great. Thanks

    Reply
    • Hey James – Thanks for your service. Being IT, I’d imagine you are sitting a lot. So start moving more, start slow and work your way up. Start walking 10 minutes a day (more if you can), then increase the time. If you are able to get into a commercial gym, spend some time on a bike so it is low impact and incorporate some weight training. Whether that is machines (if you are able to stabilize free weights) or free weights.

      Stay consistent, take it slow.

      Best of luck and let me know how it goes.

      Josh

      Reply
    • Hey Chris – I would stay away from butter too. Try MCT oil instead of the butter, but I would try this when you will be home because it can rumble the stomach a little bit. I went through this when I first started using, now it doesn’t bother me. More info here – https://athleticmuscle.net/best-mct-oils/

      Let me know how what you decide and how it goes.

      Good luck. Josh

      Reply
  11. Hi,I Just want to lose weight.So I’m trying this! I’m 62 and just retired. Gained about 25 pds. This might be what i need.Thanks Jean

    Reply

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