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







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    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...

    8 days ago
    G G commented on Katherine C.'s reply:

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

    12 days ago
    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...

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

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

    29 days ago
    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...

    30 days ago
    G G replied to Carlos Song's question:

    Are these ok foods for ideal weight loss?

    Why change anything if you are losing steadily?

    32 days ago
    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...

    32 days ago
    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...

    43 days ago
    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 ...

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

    Google/youtube goblet squats.

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

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

    58 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 ...

    61 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.

    71 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.

    71 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 ...

    72 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.

    73 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...

    73 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.

    75 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...

    75 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...

    75 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 ...

    79 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.

    82 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...

    87 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...

    88 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...

    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
    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 ...

    Aug 26th 2014
    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...

    Aug 26th 2014
    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...

    Aug 26th 2014
    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...

    Aug 26th 2014
    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...

    Aug 18th 2014
    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.

    Aug 18th 2014
    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...

    Aug 15th 2014
    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.

    Aug 15th 2014
    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...

    Aug 15th 2014

    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 ...

    Aug 15th 2014
    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...

    Aug 12th 2014
    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...

    Aug 12th 2014
    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...

    Aug 12th 2014
    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...

    Aug 11th 2014
    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.

    Aug 5th 2014