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My 4HB Goal: Weight loss - inches down - muscle building.







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    G G commented on Mia Leill's reply:

    Did you read the book? and why it's called slow carb diet and not NO or LOW Carb diet?

    May 4th 2015
    G G replied to orezscu86's question:

    Experimentation with Cheese

    Dr. Davis (author of Wheat Belly) has been called out for a writing a book based on 60’s and 70’s food science. There is more holes in his book than the cheese you crave. If you are ...

    Mar 25th 2015
    G G replied to Jason Rotramel's question:

    Week 1 results , gained 1 LB lost .5 inch on waist

    Congrats on week 1, I should just stop here as it’s ONLY WEEK ONE! Commit to a T as you say for at least 4-6 weeks. Do all your measurements before cheat day starts, get up, pee, then hit th...

    Mar 25th 2015
    G G replied to Aku Meyers's question:

    Vegan Slow Carb Diet for average weight female

    I can imagine this would be a hard protocol to follow being such a stricty vegan. 1 cup of black beans is about 13 G of protien, 230 - cals, 42 carbs. 1 cup of almonds 540 ish cals, 19 g of carb...

    Mar 18th 2015
    G G commented on Michael James's reply:

    Micheal - excellent point on the lower BF levels & fibre. I was the king of the stalls and it drove me mental. But I did a ton of research on ...

    Mar 13th 2015
    G G commented on G G's reply:

    Ok so the protein sources are good, your fats are great and people carrying more body fat can eat more fats. If you are getting close to goal weig...

    Mar 13th 2015
    G G replied to Pooja CL's question:

    Gaining weight not losing??

    Perhaps get your Thyroid checked? What are your protein sources like? Looks like you track your food, you using MFP? What do your carb and fat counts look like daily if your eating 100g of prote...

    Mar 10th 2015
    G G replied to Corrie R's question:

    Question about fatty meats

    If you are losing weight eating the way you are, then keep doing it. If you are stalling then you can to look at your protein quality. Some people do better with more fats and less carbs and some...

    Feb 26th 2015
    G G replied to Dayna King's tip:

    This is amazing!

    Congrats and keep up the good work. Most cheat days make your retain water & bloat from the carb load and sodium mostly. So dont let the scale scare you after a good cheat day. At the same ...

    Feb 26th 2015
    G G replied to Patrick Conrey's question:

    Honey Before Bed

    Couldnt the same be said for a Tbsp of Almond butter? Honey actually contains the same basic sugar units as table sugar. Both contain glucose and fructose.

    Feb 24th 2015
    G G replied to Phil Schroeder's question:

    Literally the same meals?

    Most people eat the same thing over and over again. Especially breakfast and lunch.

    Jan 12th 2015
    G G replied to Ruby Wiswall's question:

    Aggression from too much meat?

    Beans are the carbs in Slow carb as are the veggies Vs paleo where your carbs come from fruit and veggies. Neither of these are supposed to be NO CARB eating. Keep your fats high & your prot...

    Jan 12th 2015
    G G commented on G G's reply:

    compliant = allowed non compliant is not allowed.

    Jan 8th 2015
    G G replied to Martn Zucal's question:

    Breakfast / Salvado Crackers

    Made with wheat & flour right? Then no, as per the book/diet/plan etc it would not be compliant. Carbs before the gym & slow carb 4HB compliant = Black beans, lentils, kidney beans, bea...

    Jan 7th 2015
    G G replied to Bas Hamer's question:

    Looking for a stool softner

    You may need to suppliment with a fibre source. Green beans as a veg are very fibrous.

    Jan 5th 2015
    G G commented on Katherine C.'s reply:

    That's what slow carb is,meat, veg a few carbs from legumes. No where in the book does he sayl to eat 60 grams of protein for breakfast, it's 30 gr...

    Dec 12th 2014
    G G commented on Katherine C.'s reply:

    This is not a keto diet. You simply could be eating way too many calories.

    Dec 9th 2014
    G G replied to Adonis King's question:

    30 lbs shredded in 7 weeks, plateau'd hard at the moment. Ideas?

    All of your suggestions you need to try. But I would do the diet break first, enjoy thanksgiving and the next 7 days, then do a 10 day stint with no cheat day and see how it goes. Keep your pro...

    Nov 26th 2014
    G G commented on G G's reply:

    Thats a typical breakfast, but I love eating "supper" for breakfast, steak/chicken, beans and veggies.

    Nov 21st 2014
    G G replied to Carlos Song's question:

    Here's what to eat to lose weight. To BMI 22.

    I’m never hungry on SCD and heres why. Breakfast - 4 eggs (2 whole 2 whites - my choice) + 2 slices of turkey bacon, 1/2 cup black beans, 2 cups of veggies (usually brocolli or coleslaw with...

    Nov 20th 2014
    G G replied to Carlos Song's question:

    Are these ok foods for ideal weight loss?

    Why change anything if you are losing steadily?

    Nov 18th 2014
    G G replied to Mark Powell's question:

    Happy to be at one year, but plateauing...

    You could try to eat leaner meats (chicken, turkey, fish) - BUT DO NOT cut your protien down! Your fat intake might be a bit to high Vs your carb intake. Couple of ideas: - Track your food intake...

    Nov 18th 2014
    G G replied to Mark Cozart's question:

    4hr body and caveman coffee

    Cavemen drank coffee with butter?? Sorry I had to. There is nothing wrong with what you are drinking as far as 4HB is concerned but I suggest you dont drink the the kool aid to hard on that bul...

    Nov 7th 2014
    G G replied to Pooja CL's question:

    Opinions on low carb bread?

    Ok so its’s not 100% slow carb, and the net carb thing, I’ll keep my opinion to myself. At the end of the day it boils down to you having to live and if this is going to help you with ...

    Nov 7th 2014
    G G commented on G G's reply:

    Google/youtube goblet squats.

    Nov 3rd 2014
    G G commented on G G's reply:

    It's NOT^^^ to offset eating of carbs I meant to say.

    Oct 23rd 2014
    G G replied to Travis Hitchings's question:

    When to lift to offset carb intake

    Hopefully you will be lifting on a regular basis and not just on these specials days LoL. You could carb cycle and eat more carbs on workout days and less on non workout days. But it’s to ...

    Oct 20th 2014
    G G replied to senga Chu's question:

    New comer: oops 1 more question

    I never did, I consumed mostly olive oil and coconut oil for cooking for me and butter for certain things. if you stall it maybe something to look at.

    Oct 10th 2014
    G G replied to kimhowerton's question:

    Conflict on eating 30 min after waking

    I too am on thyroid meds and I still eat 30 in 30.

    Oct 10th 2014
    G G commented on G G's reply:

    That's a good way to do it.. I had some very long stalls and dropping cheat day was very hard on me mentally. Obsessing Friday nights how to best ...

    Oct 9th 2014
    G G replied to senga Chu's question:

    I want to particularly reduce size of thigh & bottom

    Spot reduction does not work. Body fat is stubborn in certain places on certain body types. Just keep losing body fat.

    Oct 8th 2014
    G G replied to R B's question:

    Resistant Starch

    So many variables as to why a diet will work, including how well it works for the masses and YRMV. For SCD calories restriction, low carb & sugar and diet adhearance come to mind. No one would...

    Oct 8th 2014
    G G replied to Vtine311's question:

    4HB vs Paleo

    Fruit & no legumes Vs no Fruit but legumes I would guess that results would be very simular. fat loss on paleo, fruit is to be scaled back & certain fruits consumed over others.

    Oct 6th 2014
    G G replied to Fabian Schvartzman's question:

    Starting second fat loss diet according to 4HB

    I recomend the stronglifts 5x5 or the big 3. Google both. These workouts are 3 days a week only, you start light and you gradually increase weight as you get stronger. They are big compund lift...

    Oct 6th 2014
    G G replied to Carola Varnet's question:

    new at this, need some directions here please

    A few things: - Slow carb is pretty low calorie as is, so dont complicate things by measurring & counting. Eat what makes your satiated, focus on hitting your proteins. You should not be hun...

    Oct 6th 2014
    G G replied to Marina.Weible's question:

    only 2 cm - on SCD since feb 2014

    How much do you weigh?depending how much you have to lose and how lean you are all play factors. If you are eating strictly slow carb only 6 days a week and doing that much cardio + hitt you will ...

    Oct 2nd 2014
    G G replied to ALISHA.SOARES's question:

    HELP!!! Alcohol on Cheat Days?!

    During my biggest losses I drank red wine during the week and cheated with beer & wine on top of food on cheat days. So enjoy.

    Sep 30th 2014
    G G commented on G G's reply:

    Keep the protein high as mentioned (I do 1.2 g/lbs of lean mass) and the weights consistent heavy 3 days a week and the muscle is not going anywher...

    Sep 24th 2014
    G G replied to Dave Jolley's question:

    Adjusting calories

    The leaner you get, the more likely it is you will stall and yes, adjustments must be made. That can mean the quality of your protiens, your bean consumption, daily caloric total and even how nuts...

    Sep 23rd 2014
    G G replied to Serkan Atila's question:

    SCD & Maintaining Muscle

    Keep the protien high and the 3 days a week lifting, that will keep your muscle. Since you’re IFing before & after cheat day to keep the weeks calories in check, why would you want to c...

    Sep 19th 2014
    G G commented on G G's reply:

    Agree on the nuts & olive oil, nut butters & hemp or pea proteins powders are another option.

    Sep 17th 2014
    G G replied to Claire Smith's question:

    Calories...cant get enough in me!

    It will be very hard for you to get over 1500 cals with SCD with just veg, legumes and fish. You could add another meal and double up on yoru protien sources at certain meals.

    Sep 16th 2014
    G G replied to Dave Jolley's question:

    Day 6; only lost 0.8 lbs so far...

    Not sure what you expect after 6 days but report back in 6-8 weeks of FULL adhearance and post results, I am more than certain they will be a lot different. Looking at your MFP log, I see your s...

    Sep 15th 2014
    G G commented on G G's reply:

    Part of using my fitness pal was for you to punch in your bean consumption and see what your carb counts are sitting at. See how you feel dropping ...

    Sep 10th 2014
    G G replied to Andrew Markovich's question:

    bean portions

    Andrew, get my fitness pal and track your food for a week including cheat day. It might be quite eye opening as to your carb, fats and protein and overall caloric intake. Now the best part of SC...

    Sep 8th 2014
    G G replied to Shane Howard's question:

    2nd try and Slow Carb, and am down almost 50lbs in 9 weeks

    Shane, congrats on jumping back on and with determination and the right mind set. When I started tracking my foods on myfitnesspal just out of curiousity more than anything I realized that calori...

    Sep 8th 2014
    G G replied to Babetravelling's question:

    slow carb diet is only water weight loss

    110 lbs of “water” lost here in a year and a half and not a lb gained back in 5 months. What ever works for an individual is what they should be doing, no right or wrong answer aside f...

    Sep 5th 2014
    G G replied to kjmc12's question:

    Grams / Meal Ratio

    There is no ratios to follow other than 30 gram of protein for breakfast and at least 20 per on your other meals, non starchy veggies and bean/legumes. There is no need to portion size as this is...

    Sep 4th 2014
    G G replied to Eric I's tip:

    Checking in after over 2 years in - Down 120lbs

    Awesome man and congrats. As a fellow 100 pounder down.. I have loved everyone of those good news points.

    Sep 4th 2014
    G G replied to David Arce's question:

    Crossfit Slow Carber

    You will have to find a way to up your carbs. You could consider having a 4th meal on workout days with more carbs (beans) on those days. Keep protein high (1 g/lbs of body weight or if overweig...

    Sep 4th 2014