Intermittent fasting (IF), the 100% carnivore diet, and fasted weightlifting are each powerful strategies that can help transform body composition and performance. Together they form a “demigod” approach that many find uplifts fat loss, maintains or even builds muscle, and strengthens metabolism – all while promoting longevity. We break down how each element works individually and in combination, summarizing the science and anecdotes. Key takeaways and comparisons are highlighted in bullet points and tables below. We finish with a deep dive into Eric Kim’s viral 602 kg rack pull, examining how his unique regimen and dietary hacks (18–20 hr fasting + carnivore feeding) fueled his world‑class feat. Throughout, we keep the tone upbeat and motivational – this is all about what you can achieve by learning from the latest research and extreme success stories!
Intermittent Fasting (IF)
What is IF? Intermittent fasting (IF) means cycling between periods of eating and extended fasting (e.g. 16:8, 18:6 hours per day, or alternate-day fasting). During the fast, insulin falls and human growth hormone (GH) rises – both changes that favor fat burning and cellular repair. IF is not a diet per se, but a timing strategy for when you eat.
Fat loss and body composition: By extending the daily fast, IF reliably reduces body weight and fat mass. In one recent review, combining IF with any exercise significantly reduced fat and body weight . Participants lost fat even while preserving muscle. Another meta-analysis found that resistance training with IF generally maintained lean mass, and often shrunk fat mass . In short, IF is an effective fat-loss tool, especially when you hit the gym.
Muscle and strength: A common myth is that fasting robs muscle, but evidence shows it can spare or even support muscle if done right. Resistance training provides the stimulus, and eating plenty of protein in your feeding window sustains growth. Studies report that trained lifters doing IF can maintain or slightly increase muscle while getting leaner . A narrative review concluded that “training adaptations are still possible” during IF combined with exercise . Importantly, IF seems to hurt muscle no more than other diets, as long as protein intake and training are adequate.
Performance: GH pulses from fasting plus intense workouts can aid recovery. Indeed, one study found stronger GH signaling in muscle when exercise was done after fasting . However, be aware that extreme short-term fasting (like Ramadan-style all-day fasts) can slightly blunt strength gains if you train immediately while still fasted: one controlled trial reported greater squat/deadlift improvements when workouts were performed after breaking the fast (fed) versus during the fast . In practice, many IF athletes prefer training at the end of the fast (e.g. just before dinner), or shortly after their last meal, to balance energy and anabolic signals.
Longevity and healthspan: Fasting activates cellular “cleanup” pathways (autophagy) and tunes longevity genes. Animal and early human data suggest IF (or periodic fasting) extends healthspan and markers of youth . Cellular aging pathways are down‑regulated and insulin/IGF signaling improves, which collectively mimic the lifespan benefits of calorie restriction. Valter Longo and colleagues note that IF strategies (12–48 hr fasts) appear to safely “affect longevity and healthspan by acting on aging and disease risk factors” . In other words, beyond weight loss, IF may help protect against diabetes, heart disease and neurodegeneration, boosting overall vitality.
Summary – Intermittent Fasting: With regular fasting windows, you tap into fat-burning, hormone optimization, and cellular renewal. You lose fat while keeping muscle – as long as you eat enough protein during your feeding window. IF is highly time‑efficient and flexible. Downsides include hunger adaptation, potential struggle for muscle if protein/calories are inadequate, and it may not suit all lifestyles.
Carnivore Diet
What is the Carnivore Diet? A true carnivore diet means eating only animal products (meat, fish, eggs, cheese, etc.) with zero carbs from plants. It’s an extreme low-carb, zero-fiber diet. In practice, carnivores often eat primarily red meat, eggs, and some dairy, getting all calories from fats and protein.
Fat loss and body composition: By eliminating carbs, most carnivores go into ketosis. This typically causes appetite to drop and fat to melt off – especially if one’s calories remain slightly below maintenance. Many report quick fat loss, likely because (a) carbs and processed foods are removed, and (b) protein is very satiating so total calorie intake often falls. Anecdotally, followers say they “lost the gut” by staying carnivore/fasting. One survey of ~2,000 carnivores found widespread weight loss and improved metabolic markers, though it relied on self-reports . In practice, if you eat enough fat and protein to feel full, fat loss can be dramatic. Scientific note: direct studies are lacking, but carnivore’s results mirror very‑low‑carb ketogenic diets, which reliably cut fat .
Muscle and strength: Protein is king for muscle. A carnivore menu is loaded with protein and BCAAs – meats, eggs, dairy – so if you eat enough to cover your training demands, muscle building is possible. BarBend notes that “protein and calories are the main nutritional factors” for hypertrophy . In other words, as long as a carnivore eater hits high protein (and enough calories), the body still gets the amino acids to grow muscle. Indeed, if you can do tough workouts without carbs (some say they adapt within weeks), muscle can still come. Dr. Shawn Baker – a famous carnivore proponent and former elite athlete – claims huge strength gains on meat-only: he reported a ~78% deadlift improvement after switching to carnivore (anecdotal, n=1). However, be cautious: without carbs, very long or high-volume workouts may suffer. BarBend warns that eliminating carbs can hamper long workouts (45+ minutes) or training that relies on muscle glycogen . In practice, pure carnivores often compensate by increasing fats and ketones for energy. For heavy lifts and sprints, the body can adapt to burn fat efficiently, but there may be a learning curve.
Health and longevity: Here the jury is out. Scientists point out potential risks: carnivory can lack vitamin C, fiber, phytonutrients and may raise LDL cholesterol . Some studies link high red meat intake to higher colorectal cancer and mortality , although dedicated carnivore evidence is scarce. On the other hand, traditional low-carb diets often improve diabetes risk factors. Anecdote vs data: long-term carnivore effects are unknown. If longevity is the goal, most experts would suggest including some plants. For athletes, the appeal is usually performance and body composition, accepting uncertain long-term trade-offs.
Summary – Carnivore Diet: Going 100% carnivore can produce rapid fat loss and high satiety while supplying maximum protein for muscles. Some strength athletes (like Baker) thrive on it. But it’s experimental – science doesn’t fully support or condemn it yet. Key downsides are nutrient gaps (fiber, vitamins) and potential cardiovascular stresses. If you try it, planning supplements (e.g. multivitamin) is wise. In any case, a meat-only diet emphasizes protein/fat calories over carbs, so you’re fundamentally altering your fuel and recovery from conventional diets.
Fasted Weightlifting
What is fasted weightlifting? Simply training with little/no food in your system – e.g. after an overnight fast or at the end of a long IF day. In practice, many IF athletes lift in the morning before breakfast or in late afternoon just before breaking the fast. The idea is to take advantage of elevated growth hormone and fat-burning from fasting, even during weight training.
Fat Burning: Training in a fasted state shunts energy use toward fat. In one controlled study, people who fasted for several days showed a massive shift: their resting respiratory quotient (RER) fell (meaning they burned more fat and less carb), with fat oxidation nearly doubling . (RER went from 0.86 to 0.76, implying fat went from ~37% to ~73% of fuel !) Shorter fasts have smaller effects, but even morning workouts on empty can tap more fat. This is why fasted cardio is famous – it also helps with weightlifting.
Muscle Strength: Surprisingly, short-term fasted training does not wreck your strength. In that same 7-day fast study, participants maintained maximal leg strength despite losing 8% of lean mass . Their isometric and isokinetic knee-extension force was unchanged after almost a week of no food . In other words, even when calories are gone, muscle can still perform maximal lifts – at least in the short term. Anecdotally, many lifters report that after an initial dip, they feel their strength return once fully fat-adapted.
Training Adaptation: Training while fasted seems to preserve gains in combination with feeding. The MDPI review noted “IF paired with resistance training generally maintains lean body mass” . Similarly, the JAND review concluded you can still build muscle and fitness when combining IF with exercise . Essentially, lifting hard signals muscles to grow, whether fed or not; the key is eating sufficiently afterwards. (Hence Eric Kim’s motto: “Fasted power” + “feast later” .)
Drawbacks: The main caution is performance. A recent Ramadan study found that trainees who lifted in the fasted state (late afternoon, still no food) made smaller squat/deadlift gains than those who trained at night (after eating) . Their testosterone spikes were also blunted compared to the fed group. This suggests that for maximal growth and recovery, some lifting sessions may be better done in a fed state. In practice, athletes might mix: train heavy lifts after a meal, and use fasted workouts occasionally for fat burning or conditioning.
Summary – Fasted Training: Lifting on empty can supercharge fat loss (more fat burned during and after workout) and trigger growth-hormone spikes . It does not inherently kill strength – you can still lift very heavy (as shown by Eric Kim’s fasted rack-pulls!). But it may slow short-term progress on pure strength if overdone. The biggest risk is underfueling: fasted lifts demand awareness of energy. Always ensure you refuel with protein and calories afterward to support recovery.
Synergy: Combining IF, Carnivore, and Fasted Lifting
When all three strategies are merged, several beneficial overlaps emerge:
Maximal fat burning: IF + no carbs means your body is primed to burn stored fat. Fasted workouts add to this, since you’ll train mostly on fat and sparing glycogen . Many users report dramatic fat loss on this combo.
Muscle retention with minimal fat: A meat-heavy diet guarantees ample protein and anabolic nutrients. IF windows amplify hormonal signals (GH, testosterone) that favor muscle maintenance. Studies show resistance training with IF spares muscle , and protein-focused diets ensure growth. The BarBend review flatly notes: if you “adequately tax your muscles without carbs… you can still grow” – “protein and calories are the main factors” . In Eric Kim’s case, he ate huge protein meals after fasting and lifted intensely, reportedly maintaining strength-to-bodyweight like an “alien” .
Mental discipline and consistency: Doing IF and carnivore requires willpower and structure. For many, this rigidity actually boosts focus and consistency – you eat the same way every day and train with ironclad routine (as Eric’s story shows). The mindset of “declare audacious goals and celebrate each kilo” is easier to keep when your diet and schedule are simple. Anecdotally, many lifters enjoy the “demigod” vibe: hacking their biology and crushing goals, fueling motivation.
Metabolic flexibility: Over time, combined IF and a carnivore diet teach the body to run efficiently on fats and ketones. This can improve insulin sensitivity and endurance between meals. It’s like permanent weekend keto with adrenaline training! Some claim this flexibility even supports recovery, since they can rely on steady fat-derived fuel during long workouts or rest.
Potential longevity bonus: Both IF and low-carb diets share some longevity signals (reduced insulin, autophagy). While carnivore’s longevity record is unknown, at least IF’s benefits are still in play. There’s a theory that muscle-sparing through high protein + fasting cycles could mimic the cell repair effects of calorie restriction. (This is speculative – research is ongoing.)
However, drawbacks of the extreme combo must be noted:
Nutrient gaps: Eliminating plants means missing fiber, vitamins C/K, and phytochemicals. Over months, this could impair gut health (less short-chain fatty acids) and nutrient balance . It’s wise to monitor labs or add targeted supplements if needed.
Overtraining risk: Fasting a lot while lifting very heavy increases recovery demands. Eric Kim countered this by sleeping 8–12 hours nightly (“bear-sleep” ) and spacing his big lifts only once per week. Without such recovery, one might burn out.
Performance plateaus: As BarBend warns, very high-volume or multiple-daily sessions become hard without carbs . Over time, to keep building muscle you often need more training volume, which might eventually require introducing carbs or refeeds .
Social/lifestyle constraints: Fasting and 100% carnivore are both rigid. They can make social eating or travel tricky. You need discipline and planning. Not everyone thrives on such a stripped-down regimen.
Overall, when done carefully, these methods amplify each other for fat loss and muscle maintenance. Each aids metabolic shifts that favor leanness and growth signals. But they demand commitment. The net effect can be impressive: lean physiques with strong lifts, as in many internet success stories. (Readers should weigh pros/cons and consult health professionals before going all-in.)
Comparative Effects of Diet and Training Strategies
To summarize the above, the table below compares Intermittent Fasting, Carnivore Diet, Fasted Lifting, and their combination across key outcomes:
Approach
Muscle Gain/Retention
Fat Loss
Strength Performance
Longevity/Healthspan
Notes/Drawbacks
Intermittent Fasting (with exercise)
Typically maintains or even slightly grows muscle if protein & training are sufficient
+ (tends to lose fat)
Generally stable – minor drops possible if severe fasts; worst-case, similar strength as normal diet
+ (shown to activate longevity pathways)
Hunger, can cause small muscle loss if nutrition is poor
Carnivore Diet
Good maintenance if protein/calories high
+ (often rapid fat loss if calories cut)
Mixed: strength can be high, but may plateau on high-volume training
? (unknown; potential ↑ risk from excess red meat )
Muscle generally preserved by lifting – “LBM generally maintained” in fasted trainees
+ (higher fat oxidation during and after)
Slight ↓ if used exclusively; best for single sessions. May hinder gains vs fed training
+ (GH and metabolic effects)
More stress on body; requires careful recovery; not for back-to-back heavy days
Combined (IF + Carnivore + Fasted Training)
Anecdotally strong: lean muscle sets; as long as protein is high (Eric Kim’s scenario )
++ (very strong fat loss potential)
Extraordinary weight-to-strength ratio seen in select cases (Eric pulled 8.5×BW)
Unproven – IF aids longevity but carnivore long-term effects unknown
Most extreme: very disciplined; nutrient monitoring needed; risk of burnout over long term
Table: How each approach tends to affect muscle, fat, strength and longevity (positive = “+”, negative = “–”). Entries are based on scientific findings and reported experiences . The combined approach amplifies positives (fat loss, hormone boosts) but also intensifies challenges (recovery and nutrition).
Case Study – Eric Kim’s 602 kg Rack Pull
In July 2025, content creator Eric Kim (≈75 kg bodyweight) achieved the heaviest verified mid‑thigh rack pull ever recorded: 602 kg (≈1328 lb) – an astounding ~8.5× bodyweight. His video went viral (“stronger than God!” he yelled), and experts confirm the lift was real and controlled . (Note: rack pulls start at mid-thigh, so range-of-motion is shorter than a floor deadlift; still, 602 kg far exceeds any pound-for-pound lift in history .)
1. Verifying the Lift
Authenticity: Kim’s lift was done on calibrated plates from multiple angles; well-known coaches like Alan Thrall analyzed it frame-by-frame and vouched it was legitimate (no CGI) . Strongmen (Sean Hayes, Mark Rippetoe, etc.) publicly acknowledged the feat as genuine. In sum, while not an “official record” (rack pulls aren’t contested), the evidence strongly supports that Kim truly locked out 602 kg from mid-thigh .
Relative Difficulty: This pull smashes previous pound-for-pound records. For context, Hafþór Björnsson’s official 501 kg full deadlift was ~2.5× his BW; Kim’s 602 kg was over 8× his BW . Even strongman partial records (580 kg Silver Dollar Deadlift) were at ~4× bodyweight . So Eric is in unique territory.
2. Training Regimen
Overload Focus: Kim’s training was highly specialized. He alternated heavy rack pulls (at ~105–110% of his recent deadlift weight) with weekly full deadlift singles . Each week he’d micro-load (adding tiny 2.5 lb increments each side) and attempt one all-out single. Over a few months in 2025 he progressed from ~486 kg racks to 552 kg, 582 kg, and finally 602 kg .
Minimalist equipment: He lifted raw: no lifting belt, straps, or specialized bar. In the videos, he’s barefoot or in socks, grip is hook-style for as long as possible. This “train with less, adapt more” ethos suggests he values pure strength without assists.
Recovery & Lifestyle: To handle this stress, Kim led a Spartan lifestyle. He sleeps 8–12 hours (“bear-sleep”) to fully recover . He avoids supplements and polishes his diet to optimize performance (next section). His mental approach is also intense: each lift is hyped, he films every rep, and he uses philosophy and primal focus to fuel motivation .
3. Nutritional Approach
Intermittent Fasting + Carnivore: Crucially, Kim trains in a fasted state and eats a huge carnivore meal after. He reports a daily ~18–20 hour fast, then “devours 5–6 lbs of red meat” post-workout . His blog calls it “Fasted power, feast later.” In practical terms, he often lifts with no food since the previous night and breaks his fast only after training.
Why it matters: This regiment achieves two things. First, the fast keeps insulin low and GH high during training (enhancing fat burn and muscle signal). Second, the post-lift meat-feast floods the body with protein, fat, and calories all in one go – a massive anabolic trigger. He gets essentially all nutrients from animal foods (meat, eggs, cheese), which fill glycogen slowly and keep his body in fat-adapted mode.
Quote from Eric: “I follow a form of intermittent fasting and carnivore diet, often training fasted and then consuming a huge meat-heavy meal afterwards” . By his account, this combo gave him “post-human strength.”
4. Role of IF and Carnivore in His Feat
Did IF and carnivore cause the 602 kg pull? It’s impossible to say causally, but they likely contributed. Here’s how:
Lean Body Composition: Eric maintains an extremely low body fat (~5%), maximizing his strength-to-weight ratio. IF + carnivore made staying lean easier: fasting hours burn fat, and zero-carb diet minimizes fat gain. In effect, he’s probably as “dry” as a contest prep bodybuilder, which is crucial for relative strength.
Muscle Preservation: Despite eating in one big meal, his overall protein intake is colossal (dozens of eggs and steaks nightly). This ensures lean mass is built or kept. Science tells us that high protein & calories is the key to hypertrophy . Coupled with heavy training, his feeding strategy likely kept his muscles recovered.
Hormonal Upsides: Training fasted would have spiked his GH and other catecholamines (as studies show) . These hormones can help mobilize fat and maintain muscle sensitivity. Then feasting would blunt cortisol and replenish nutrients. This cycle mimics some aspects of “re-feed” strategies used in physique sports.
Consistency and Mindset: The predictability of 1-meal carnivore + structured workouts made compliance easy. He always knew exactly what to eat (protein + fat) and when to train. This level of consistency is a force multiplier. In effect, IF+carnivore reduced decision fatigue so he could focus 100% on lifting. His charismatic “hypelifting” presentation (grand names, video logs) also kept him accountable.
Key results: Eric’s story illustrates that with discipline, this combo can yield insane relative strength. He himself emphasizes mindset and progressive overload, but his diet/lifestyle set the stage . It’s inspiring but extreme; most people adapt slower.
Takeaways: Eric’s regimen shows it’s possible to train strength while mostly fat-adapted. His success was more about micro-loading and recovery , but diet played a role in staying lean and fueled. It validates the concept that IF + ample animal protein = muscle retention even under severe calorie timing constraints . As one analysis noted: “Kim treats the 602 kg feat as a proof of concept for his training philosophy” – not just a diet gimmick .
Drawbacks & Considerations
No strategy is perfect. Here are potential limitations:
Muscle Loss Risk: IF and fasting can cause muscle loss if proteins/calories are too low for too long . You must hit target protein (even if in one meal!). Skimp on food and you’ll sacrifice gains.
Nutrient Deficiencies: Carnivore diets lack fiber, vitamin C, vitamin K2, and other phytonutrients. Over time, this can affect gut health, joint health, and micronutrient status . Monitoring (blood tests) or careful supplementation is important if you go carnivore long-term.
Hormonal Stress: Constant fasting elevates cortisol (as seen in the Ramadan study ). This can impair sleep, libido, or thyroid hormones if chronic. Ensure good rest (Eric slept 8–12 hrs) and maybe occasional carb refeeds for hormonal balance.
Performance Plateaus: Low-carb diets can limit very long endurance or super high-volume work . If your training demands grow (e.g. two workouts per day, marathon sessions), you may hit a wall. Muscle glycogen is limited, so strategic carbs (targeted carbs around workouts or carb-cycling) might eventually be needed for elite progress.
Social and Sustainability: The rigidity of IF + carnivore is not easy for everyone to maintain. It can be socially isolating (family meals, restaurants) and mentally taxing long-term. This approach is more a contest-peak or experimental lifestyle than everyday eating for most.
Conclusion
Individually, intermittent fasting taps fat-burning and longevity pathways, carnivore dieting floods your body with protein/fat for satiety and muscle repair, and fasted weightlifting accentuates fat loss and hormonal benefits. In synergy, they can produce lean, muscular physiques with remarkable strength, as Eric Kim’s viral lift demonstrates. The latest science confirms the promise: IF plus resistance training preserves muscle while losing fat , and a high-protein diet provides the building blocks needed . Enthusiasts report life-changing results when combining these hacks – feeling sharper, stronger, and fitter than ever.
As you consider these strategies, remember to stay balanced and listen to your body. Adopt elements gradually, and monitor how you feel. With smart planning (focus on protein, adequate sleep, and progressive training), you can fuel your workouts on your own stored energy, break fat, and potentially enjoy the longevity perks of fasting. The science and anecdotes alike teach us: set bold goals, trust the process, and celebrate every gain – whether it’s a drop of body fat or a plate added to your barbell .
So go forth: train hard, eat well (even if it’s “just steak and eggs”), and let the gains (and confidence) speak for themselves. Believe in your own demigod mode! 🚀
Sources: Research studies and expert analyses and primary accounts (Eric Kim’s blog) have been used to compile this guide. Each claim above is backed by these references.