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







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    G G commented on G G's reply:

    I should add, your liver will not aid in any fat loss until it burns off the booze, so it could lead to stalling.

    9 days ago
    G G replied to Caroline Ince's question:

    To booze or not to booze

    Red wine only during the week for me, usually Wednesday & Fridays, two glasses each day, cheat day is Saturday = beer! :)

    9 days ago
    G G commented on Tomhole's reply:

    I'm going to add something about fruit consumption as I have started to eat fruit again. If I eat fruit in the morning, it's a serving and it's alw...

    9 days ago
    G G asked a question:

    A great Video on tracking Weight/Measurements

    A great video on being obsessed with weighing yourself, weight fluctuations, day to day/week to week and info specific to women about water weight and monthly cycles. You can start it at 3:00. Pl...

    9 days ago
    G G replied to Dan Williams's question:

    My Success Story - A Brief Discussion

    Thanks for sharing and congrats!!

    24 days ago
    G G replied to Ian Cornies's question:

    VEGA ONE shakes

    If your not losing weight/inches over time.. then you know what to take out. Just make sure there is’nt hidden sweeteners or corn products. I would mix with water over the almond milk.

    24 days ago
    G G commented on Litfuel's reply:

    Why would a vegan version better? Nothing will beat a quality whey isolate. 0 sugars & 0 Carbs no flavor, there are a ton of them out there. ...

    28 days ago
    G G replied to Johannes Hesse's question:

    Newbie got a lot of questions.

    Hey Johannes, welcome to the journey. Are you adding chili sauce to the canned beans or are you buying them that way? At any rate check for sugars & hidden wheat or corn or any of the 40 co...

    35 days ago
    G G replied to Grace Sheng's question:

    Long term effects on the kidneys? Nutrient deficiencies?

    I had a DEXA scan after being on SCD for over a year and my bone density was way above average. After blood work my cholesterol went form high to normal, my blood pressure went from high side to n...

    44 days ago
    G G commented on ironcheftj's reply:

    Luis, you sound like me with regards to cheat day gains and how long it takes to drop. I think you are on the right track, it's time to start coun...

    45 days ago
    G G commented on G G's reply:

    I know the battle and I still live it. You give up so much of the food you used to eat and the results are not what what you expected. Stay the c...

    51 days ago
    G G replied to Josh McMahon's question:
    51 days ago
    G G commented on G G's reply:

    Since you are starting out.. you will probably need to give yourself 6 weeks of 100% to the letter slow carb before you can start to see what certa...

    55 days ago
    G G replied to MaryFatimah Weening LAc's question:

    Tofu allowed?

    Hey there and welcome to the journey. Here is a good thread on it http://4hourpeople.com/question/520/no-tofu-why-not Were you thinking of eating it daily or once a week type thing? I eat it inf...

    56 days ago
    G G replied to FitSA80's question:

    Meal Replacement / To Few Calories

    The right answer is determined by doing it and tracking your stats. Your going to have to go with your routine for a few weeks and see what happens. My thoughts are you will see some significant ...

    56 days ago
    G G replied to Amy Cohen's question:

    I stalled and lost my umph

    Was 116 the right weight for you or do you think 120-125 is ideal for balance & happiness? My wife is a part timer, SCD breakfast & dinner but she has what ever she wants for lunch and ...

    63 days ago
    G G replied to Mindy Parmett Fiddler's question:

    Come to a stall?

    I had a serious stall 6 months at least, I experimented with Whey protein & water for my 30 in 30 then started intermittent fasting. I did 16 hours fasted 8 hour feeding window, basically eati...

    68 days ago
    G G replied to Luis Mejia's question:

    quick breakfast that i have been doing

    If its working for you, keep it up. If you stall, well you know what to eliminate first.

    70 days ago
    G G replied to ashbby972's question:

    Jalapeños on SCD

    These have helped me a great deal, making eggs more yummy or adding them to my home made pork sausage patty's or sauteing them in a veggie medley.

    70 days ago
    G G voted for Tomhole's reply to:
    70 days ago
    G G replied to Daniel Muller's question:

    What exercise should I add to my routine

    To answer your question specifically. I would cancel out the close grip pulls and perhaps do single arm dumbbell rows, bent over rows or wide grip pull ups/assisted pull ups. To add to your abs I...

    70 days ago
    G G replied to Michele Marks's question:

    Intermittent Fasting vs 30/30

    Go back and re-read the section in the book about the 30 in 30. In a live chat with Tim Ferriss he pointed out that it could be 30 grams in 40 or 45 mins, but he came up with 30 in 30 as a easy p...

    73 days ago
    G G replied to Alexander's question:

    Mood swings after the cheat day

    I hear you man. I used to get the day after cheat day blues. I got to eat and drink what I wanted, it, all hopped up on carbs, sugars and an increased endorphin rush, then CRASH! Guilt ridden, ...

    76 days ago
    G G replied to wingtcoach's question:

    Cycling beans

    You could up your legume consumption on workout days, or have some at each meal leading up to and after your workout. Then on non workout days you could either drop them completely or lower the p...

    78 days ago
    G G commented on bnz99's reply:

    The print out does not split up the make up of the lean mass. I don't really care about that. What I like is the break down of each limb for musc...

    79 days ago
    G G commented on bnz99's reply:

    Lean mass includes all parts of the body except fat, so it is organs, muscle & fluids. I woke up and weighed my self and I was 2 lbs less than...

    79 days ago
    G G commented on bnz99's reply:

    I did the Omron and it showed me at 27% BF and my bio-impedance scale showed me at 32%. My friend had the scan done as well and he just had a 14 ...

    79 days ago
    G G commented on G G's reply:

    You could have a little 35% full fat cream in 1 coffee per day, but if you are not losing weight then kill it. I like to cook a bunch of chicken ...

    80 days ago
    G G shared a tip:

    I had a Dexa Scan

    I just had a DEXA (actually called DXA) scan on Saturday as a treat to myself for cracking the 100 lb + milestone of weight lost on the SCD. The cost was $125, took about 40 mins for the whole e...

    80 days ago
    G G replied to Daniel Loeker's question:

    Oh no, Beginner questions !!!!

    My advice would be to stick to the plan and compliant foods in the book 100% and without question for at least 6 weeks or better yet 8 weeks and great things will happen. Kill the soy lattes, the ...

    80 days ago
    G G replied to Kaye Falconer's question:

    Under active thyroid

    I have been on thyroid meds for a few years now and have lost over 100 lbs on SCD in the last 16 months.

    82 days ago
    G G commented on Bogdan Ioan's reply:

    You should read Lean Gains about body re-composition.

    84 days ago
    G G replied to Asheley Lemon's question:

    How much sugar is too much

    I always try and find the lowest possible. Beans/lentils you can rinse off, I don't use a lot of tomato sauces, even in my chili I make it with whole tomato's. If you are 100% compliant with SCD ...

    84 days ago
    G G replied to Kendall Meade's question:

    Persistent cravings at bedtime

    Not sure how long you have been on the SCD but this happened to me in the beginning and you pretty much have to fight through it. You could drink some water and the cravings should subside. Are ...

    86 days ago
    G G replied to Tanja Brændekilde's question:

    Ketosis, LCHF, 4HB, Slow Carb

    Agreed, don't let all this get in your head, it will make you go nuts and you will lose focus. if this forum had sections, it would be wise to put all the SCD in one location and all the other di...

    87 days ago
    G G replied to Chris Platt's question:

    fasting after cheat day

    I have fasted after cheat day for a basic 16/8 IF. I'm not as hungry after a good cheat day and this is the same as eating a calorie deficit, you could enjoy lunch and dinner as normal. On the fl...

    87 days ago
    G G replied to Michael James's tip:

    Onto the Last Mile... What I learned.

    Thanks for sharing your observations. Your first point, I hope that timeline works out for you. It could very well take much longer as the leaner you get, the more your body wants to hold on to ...

    Jan 21st 2014
    G G replied to RodGmz's question:

    Round 2 - Can't handle just black coffee

    For the bulk of my 80 lbs weight loss.. I had 1 full fat creamed coffee daily but I gave up all sweeteners (honey, stevia, sweet n low, splenda etc) other than Friday morning & cheat day. Fri...

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

    Yeah, I never shy away from fattier meats but now I tend to have those on non workout days and I try to take in less calories on those days. Work...

    Jan 8th 2014
    G G replied to Moses Ong's question:

    McDonald Diet? Yeah right.....

    I agree, his menu was very well planned. They took the time to pick foods that kept him at 2000 cals for 3 meals. The point was to not make blanket statements about restaurants being the main ca...

    Jan 7th 2014
    G G replied to olifia's question:


    Congrats on restarting!! I don't think it is necessary for you to limit fats on this diet. Especially healthy fats like olive oil. For your second point, you should enjoy your cheats days. You ...

    Dec 20th 2013
    G G replied to Tomhole's question:

    Lifting weights vs. cardo

    Sage advice as always my friend and I agree with you 100%. First, people have to do what they like or they wont do it, especially with exercise. I like to skip for a minute or do 25 kettle swin...

    Dec 20th 2013
    G G replied to Kerri Goad's question:

    Easiest way to get started?

    Hey Kerri, great to hear!! The first thing I would do is plan your food, think about what you're going to eat and plan ahead for your meals. Make sure you have lots of protein sources, your bean...

    Dec 19th 2013
    G G replied to Sam B's question:

    The longest I've ever eaten healthy (10 + 1C days)

    Hey and welcome to the fray. A couple of things I noticed reading your post and seeing why you may have reverted back to old ways so quickly. I think what is most important is frame of mind, sou...

    Dec 12th 2013
    G G replied to Eddie Walker's question:

    is pho ok?

    I have had it at my local Pho place as I too love it so much and rare beef without the noodles was very satisfying. One thing I did notice and the reason I don't have it during the week is I could...

    Dec 11th 2013
    G G commented on G G's reply:

    Thats great and you are still losing month to month. I think you have this dialed and it really seems to suit you. Progress pics would be great,...

    Dec 10th 2013
    G G commented on Marilyn Alm's reply:

    "There are no cheat days on SCD. Anyone who tells you that you can cheat on the Specific Carbohydrate Diet is wrong." Did you read the ...

    Dec 9th 2013
    G G replied to Ruthie Clark's question:

    Guide to Reading Labels?

    Wow congrats on your weight loss so far, that's absolutely amazing. Not sure what your asking, but I have found the more foods that dont come with a label on them (meats/fresh eggs/veg) the easie...

    Dec 9th 2013