Coach Jack’s 5,000 calorie challenge

All those people that keep saying that weight is a simple matter of eating less calories than you expend are completely full of shit. This has been shown again and again over the last 50 years. Weight watchers lives and breaths this model. This is also why they have a less than 2% success rate. A great model for continued revenue stream but not so great for those of us wanting to keep the weight off.

This blog post will be a chronicle of how I can eat double my regular caloric intake for 21 days, that is all I can imagine handling of this much food, and demonstrating that it is not about the calories but about the type of calories.

I have made 2 menus and will rotate through them for the 21 days. These are the menus.

Salmon day:

5,000 cals (salmon day)

Beef day:

5,000 Cals (beef day)

These are the macros for each of these days:

Beef Day:
Beef day Macros

Salmon Day:
Salmon Day Macros

My current daily average intake of calories is 2500. Now some days this is 2,000 and some days 3,000 but on average it is 2,500. I will be doubling this to 5,000 every day for the next 21 days.

My starting weight is 208.4 lbs. I was actually 212lbs 3 days ago and had been floating between 210-212lbs for the last 2 weeks while playing with extended fasting of 26-48 hours and calorie restricting. I had not lost a single pound even though my calories were very low and I had been fasting. I only dropped close to 4 lbs after eating over 3,000 cals a day for 3 days straight. Interesting isn’t it.

Here are some ground rules:

1. My eating times will be 7am, 1:30pm and 7pm daily.
2. I will continue my exact same exercise routine of 1 hour crossfit class 4 times per week with 1 hour olympic lifting. 3 rest days per week. The only variable therefore will be 2500 extra calories in.
3. I will eat only the menus posted above and nothing else. No deviations.
4. I will record weight on my bluetooth scale as well as by picture each day.

I also have at least one female also doing 5,000 cals a day. She will have her own ground rules but will eat 5,000 cals every day. You can follow her on the facebook group with the hashtag #5000caloriechallenge.

Updates will come. I will post new weight each day to this blog. Wish me luck.


Day 2 weight is 207.6lbs

That is down 0.8lbs in one day of eating 5,000 calories. Keep in mind I was 212 lbs just 4 days ago and lost 4lbs eating above 3,000 cals.

Day 1


Day 3 weight is 208.4 so back to baseline. Bodyfat measure still shows the same as yesterday so according to my not so accurate Bio-Impedence scale, I gained weight but not fat. I won’t take much stock in this as these scales are notoriously inaccurate.

Day 3 weight

A few struggles from day 2.

1. I found my workout hard on day 1 from eating 2200 cals for breakfast so I cut the breakfast back and had a big lunch. This was rough. My workout was better but eating that much right after was hard. It took me 2 hours to get through the salmon from the salmon menu. I don’t know if I can do the salmon. May have to just do the ground beef every day. Since I took 2 hours to eat the lunch I didn’t ahve any downtime for isnulin between lunch and dinner.

2. I had a very hard time eating dinner as well since I took 2 hours to eat lunch. Barely made it though and was feeling pretty ill for about 3 hours after finishing.

I have made a modification to todays menu. I will see how this goes. Still 5,000 cals.

New Menu


Day 4 weight is 207.6 so back down again. Like a roller coaster but not gaining over baseline. This is also interesting since I normally sit between 211-212 at 2500 cals average intake and also sat there during my low cal and fasting week.

Last night I had to chew up my hamburg and wash it down with water. I could not swallow it. Every time I tried I would gag. This was not this hard last time and I think it has something to do with the food choices. There is something called palate fatigue that keeps you from eating the same foods repeatedly to try and avoid nutrient deficiencies from eating just one food type.

This morning I made my eggs and took one bite and almost threw up. I was hungry but couldn’t do it. I had to make a choice. I decided to make a fat shake instead. It was that or quit. I hate quitting so I made the shake it went down well and I felt ok after and had a great workout at noon. I am very much hoping I do not ruin eggs for myself as they are my favorite food and make up the bulk of my diet. Lunch went ok. I managed to get it down as prescribed. I’m nervous for dinner.

This is the fat shake I had.

Fat shake

This is my weight so far:



Day 5 weight is 208.6. So up 0.2 pound increase from base. Oddly enough, I have not had a bowel movement in a few days which is very strange since I have consumed about 40lbs of food. I assume one is coming any time and hopefully that will bring the weight down. 🙂

Everything went smooth last night with dinner and today was a good but I added bacon in. I can’t do the same menu everyday. I can’t seem to swallow the hamburg and the shooting olive oil 3 times a day is not working either. Here is what I have had today so far:

So far today

Todays Weight:


Update: Day 8

Weight is currently 209.2lbs. Up 0.8lbs from baseline.

Total calories eaten: 35,000 plus a couple hundred
Calories above maintenance: 17,500
CICO calculated gain: 5 pounds
Actual Weight gain: 0.8 pounds

The only issue I have been having is eating the foods I set out to eat. I was not able to physically get it down without getting sick. I have started just eating various things to get the calories in but have stuck to roughly the following macros:

3% or less carbs
13-16% Protein
80-85% fat

It has gone much better since changing the foods up. Not as controlled as I would have liked but it was this or quit from being sick.

Current tracking of weight as of today:

Day 8 weight

Update Day 11:

Halfway home. It has been pretty easy getting the cals in the last few days strangely enough. Since starting to change the foods up it has been really quite easy. I am still full but not sickly full. My workouts have been great and energy has been amazing. Sex drive is out of this world. 🙂

Weight is up slightly again but still not even to my normal maintenance weight of 212-215ish lbs.

Starting weight: 208.4
Current weight: 210.0
Total calories eaten: 50,790
Calories above maintenance: 25,790
CICO calculated gain: 7.4 pounds
Actual Weight gain: 1.6 pounds

Current tracking of weight as of today:

weight day 11

Update Day 16:

Only 5 days left to go!!

This has honestly been pretty easy once I found the right combo of foods that was easy to do. I will however not keep doing it. I have found that my heart rate stays elevated now where it had not before. It is also uncomfortable to sleep as my body temperature is always high. Both signs that my metabolism is running very high and this is theorized to cause more rapid ageing. A fast metabolism is great but you can always have too much of a good thing right.

Weight dropped to 208.8 on Saturday then went up to 209.2 and has been there for the last couple days. Still well below my normal weight of 212-215ish.

Starting weight: 208.4
Current weight: 209.2
Total calories eaten: 76,120
Calories above maintenance: 38,620
CICO calculated gain: 11.0 pounds
Actual Weight gain: 0.8 pounds

I think it is pretty clear that the calorie math does not work. 🙂

Today’s weight:


Final Update: day 22

Yay I made it. Its over!

I have not updated in a few days but here is the final breakdown.

Starting weight: 208.4
Current weight: 209.2
Total calories eaten: 107,221
Calories above maintenance: 54,721
CICO calculated gain: 15.6 pounds
Actual Weight gain: 0.8 pounds

Weight on day 20 actually dropped below 208.4 to 208.2 which was exciting but it jumped back up to 209.2 this morning. I am curious to see what it will be tomorrow morning after only eating 2500 cals again.

Day 20 weight:

Day 20

Day 22 final weight:

day 22

Graph of all weigh ins:


Anyone who wants to see my food log can check it out here:

Food Log

Keto ON!

Coach Jack

If you want to get your Ketogenic Diet back to a place of Common Sense and learn how to heal your metabolism you can get personalized coaching from Coach Jack.

Check the details here:

Personalized Coaching with Coach Jack

11 Replies to “Coach Jack’s 5,000 calorie challenge”

  1. Oh my….. so interesting!
    Huge thank you …for the effort, for the time and dedication…not to mention the iron will!
    Lots to learn and I am very grateful I have find you and Common Sense Keto page!

  2. Thanks for doing this test Jack!

    I’ve bookmarked this site but hoping to figure out a way where I can get updates.

    All the best!

  3. On your FB page someone asked following your line of thinking, if we increase the amount of fat we eat can we potentially increase our protein as well to follow the 85% fat and 15% protein. I currently eat 85-88% fat, 10% protein and about 2-3 % carbs most days (1800 C, 45-50 P, 10-15 carbs). I stay within a 3lb range. I have been eating Keto for a year and to TDEE sweetener free, low to no lechtin etc… since the beginning of January. I am within 10lbs to my goal. It seems these ratios aren’t helping me with loss, just maintenance.

    1. Potentially. I don’t think I will lose. I just think I won’t gain. The only way to know what works for you is to try it out.

  4. That is amazing. I just don’t know how you can stomach that much. I will definitely be following as I have 50 lbs to lose. It was 80 but I have stalled for quite a while and ended up cheating which has added 10 back. Wondering now if I wasn’t eating enough as I had jumped on the intermittent fasting wagon

  5. Jack, I’m seeing this in my own life! I’ve nearly doubled my calories taking you as my coach. I have metabolic damage for sure, you don’t. But I think I have peaked at 166 on the 8th of April and now April 11 I’m at 160.2! It’s amazing what high fat Keto can do! Thank you! You are helping us all! Blessings

  6. Would love to see a measurement of your baseline metabolism and endpoint for comparison!

    1. As would I but unfortunately there is no accurate way to measure where I live. WE are very limited. No Dexa, no bodpod, no advanced testing of anything really. I can’t get a coronary calcium score unless I drive for 14 hours and no labs do NMR lipoprotein tests. It is very annoying.

  7. After following your daily progress, I will never complain again about having problems eating to my TDEE. I hope, too, that you will be able to eat eggs again. I would really struggle with CSK if I tired if eggs.

  8. It would have been interesting to include some blood work to go with your experiment. I’m particularly interested if it improved/modified your testosterone:cortisol ratio.

    1. I did this once before and got blood tests done. There is no metabolic or health benefits to eating this much. My Cholesterol when through the roof, trigs were still within range but slightly elevated from normal. CRP-hs was still low but higher than normal. Test was top of the range as it aways is but always is so no way to tell if it went any higher. I didn’t do cortisol but I assume it was elevated alot more. My heart rate was constantly elevated because of all the excess energy the body is trying to get rid off. After 2 days off from teh eating my heart rate is down to normal again.

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