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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:

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

    3 days ago
    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 ...

    5 days ago
    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.

    15 days ago
    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.

    15 days ago
    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 ...

    16 days ago
    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.

    17 days ago
    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...

    17 days ago
    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.

    19 days ago
    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...

    19 days ago
    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...

    19 days ago
    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 ...

    24 days ago
    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.

    26 days ago
    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...

    31 days ago
    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...

    32 days ago
    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...

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

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

    38 days ago
    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.

    39 days ago
    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...

    41 days ago
    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 ...

    45 days ago
    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...

    47 days ago
    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...

    48 days ago
    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...

    50 days ago
    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...

    51 days ago
    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.

    51 days ago
    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...

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

    Makes sense that you cant eat a ton at once. So from the little you can eat, stick to my suggestions eat dense food and drink plenty of water. If ...

    60 days ago
    G G replied to Leigh Penzhorn's question:

    Meal and excercise for women?

    The air squats and wall sits are for cheat day, he suggests doing them before eating. SCD is low calorie and suited for losing body fat and you could also lose some muscle. The more lean muscle...

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

    Oh & snacking is no issue with complaint foods, eggs, beans/lentils/salad etc. I think if you have bigger meals you wont want or need to snack...

    61 days ago
    G G replied to Leigh Penzhorn's question:

    Struggling with food?

    How long have you been doing SCD? You and your body are used to a eating schedule and like everything new we do, a new habit has to be formed. Here are a couple of suggestions: - Drink a lot o...

    61 days ago
    G G replied to RomulusLQ's tip:

    Back on the wagon...

    Life happens, your break is now over and done with and you are jumping back in with both feet. I wish you much success, you know this works. Get your head back in the game, prep your food for 3-4...

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

    The fat loss section of the 4 hour body or slow carb is just that. G2F is a whole different beast.

    69 days ago
    G G replied to Kasper's question:

    How to measure?

    Go to the Dr and get a baseline, then go back in 2-3 months and check again. I also eat a ton of eggs and after losing the bulk of my wieght all my blood numbers fell into normal levels. One th...

    72 days ago
    G G replied to Kasper's question:

    Too exhausted?

    Are you also eating Greek to Freak? If you are that fatigued it could be that you have’nt eaten accordingly.

    72 days ago
    G G replied to Constantin's question:

    When to add weight lifting to my plan

    Yes, you can start weights anytime and I recommend that. I also recommend getting a trainer who can show you how to lift weights properly with good form. Focus on the large muscle groups, 3 days...

    72 days ago

    1 week is too soon to make a judgement. This is a low calorie, low carb way of eating. Exercise is not necessary at this point, give your body a ...

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

    At 12% body fat, consider looking at lean gain intermittent fasting, rippedbody.jp has a ton of info on it as well, great articles. Might help you...

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

    I used myfitness pall for a few weeks just to see what my usual meals sit at, it's been a valuable tool. I found that my overboard cheat days will...

    74 days ago
    G G replied to David Hard's question:

    I'm burning way more than I'm consuming and yet I'm barely losing any weight

    SCD is extremely low calorie as you have pointed out. It also appears that your fats are very low. I can’t add much more than what has been pointed out below but I can suggest the followin...

    74 days ago
    G G replied to Adam Smit's question:

    Occam's Protocol: Crap, I'm gaining fat.

    Those protein bars are so packed with sugar usually and obscene carb counts. The building blocks of muscle building is protien, why not get it from meat sources and suppliment it with whey isolat...

    75 days ago
    G G replied to mightyash's question:

    Stupid Question Bean or Vegetable?

    100 g of green beans = 6 grams of carb, 100 g of black beans = 63 grams of carbs. Wh If you want to look at the two as fuel & fibre source black beans win, green beans are a great veggie.

    82 days ago
    G G replied to Lisa's question:

    Egg Whites?

    I never held back on the yolks, I’m more of a 2-3 whole + 2 whites for breaky. This is a very low calorie diet to begin with.

    87 days ago
    G G replied to Michelle Tillit's question:

    Acai on Slow Carb Diet?

    The benefits of avocado is the good fats. If this is the only thing you are doing that is not SCD and you are still losing weight/inches then do it. If you are stalling at least you know what to...

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

    One thing I notice about my cheat days. If I eat a ton of processed foods, pizza or dine out and I get loaded up with sodium and then I drink beer ...

    87 days ago
    G G replied to Mike Manzi's question:

    Not losing enough weight - any help?

    Could be a few things. - You’re not following the plan exactly but you know this. ;) - If you are not eating breakfast because you are doing 16/8 IF then based on what you listed above you ...

    Jul 24th 2014
    G G commented on G G's reply:

    I saw the info graphic for 4 Hour Body it shows a "second smaller lunch" which would bring the meals to 4 daily. This is a very low calo...

    Jul 22nd 2014

    I'm a foodie too and that is what helped me, I can make anything taste good to me. If you can commit to 6 weeks as mentioned, do it. If this is a...

    Jul 14th 2014
    G G replied to Deanna Hayward's question:

    How many active members here?

    This board is pretty dead, but using the search function it is jam packed with all the information you could imagine. Since it’s not moderated, there is so much off topic threads about other...

    Jul 14th 2014
    G G replied to Karen Mailer's question:

    Bloatedness & weight increase!!..albeit early days!

    What is your Hubby eating that is making him bloated? Beans? I find this odd, but if it’s the beans, are you rinsing them before eating? What kind of veggie is he eating? Day 3 gain or lo...

    Jul 11th 2014
    G G replied to Moses Ong's question:

    How many of you eat chicken with skin on, and/or deep fried?

    I never shy away from the fatty cuts of meat, especially with slow carb/low carb eating. I bake or grill my wings though, the deep fryer is just way too much fat on top of the fat. Calorie wise...

    Jul 9th 2014
    G G commented on Tomhole's reply:

    Keep lifting, keep as much lean muscle mass as you can and along with SCD that excess fat will come off. The business trip is over, shrug it off an...

    Jul 2nd 2014