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My 4HB Goal: Genius is one percent inspiration and ninety-nine percent perspiration







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kpartin replied to Nicole Gillis's question:


I had a DEXA scan done in Texas at Texas A & M University. The athletic department has one there that they use for their athletes. I paid $80 for the DEXA there. You may want to check with ...

Sep 1st 2012
kpartin replied to Serkan Atila's question:

Cold Showers!!

I still take cold showers, as cold as the water gets in Texas in the summer. I prefer to turn on the cold water only and just jump in, but I prefer to jump in the pool and not ease in either. I...

Sep 1st 2012
Aug 15th 2012


Aug 15th 2012

Thanks....the success is in the diet. I have exercised all summer long, but my diet had been terrible and I have gained body fat. Today was back t...

Aug 15th 2012
kpartin commented on kpartin's reply:

As I sat here drinking my Organic Roasted Dandelion Root tea, I thought I would mention that it may be a good drink to help you out as well. Rese...

Jul 6th 2012
kpartin replied to Eric I's question:

My First Day. Am I doing this right?

Hey Eric, Congrats on starting the SCD. It is a very effective style of eating. My partner and I have been living this life for the past 1 1/2 years, as well as my 67 yo mother. We have all see...

Jul 5th 2012
kpartin commented on kpartin's reply:

I have been on the SCD for 1 1/2 years. I started at 169 lbs and got to a point of 152 lbs at about 6% body fat. I am not currently trying to lo...

Jul 5th 2012
kpartin replied to Sam Theman's question:

Yerba mate, everyday, or just cheat days?

I have been drinking Yerba Mate tea, both hot and iced daily. It is a beneficial tea to drink....not just for cheat day.

Jul 4th 2012
kpartin replied to briz_in_japan's question:

Green tea or yerba mate to stimulate weight loss?

I drink both green tea and yerba mate. I can not say definitively that one is better than the other, as far as weight loss is concerned. I do like the flavor of yerba mate, as a "hot" ...

Feb 20th 2012
kpartin commented on yarnphreak's reply:

I think you have to look at SCD as a way of life, not a diet. You will always gain the weight back when you go back to "eating normally"...

Feb 20th 2012
kpartin replied to setla's question:

When do you see results

I have been following this lifestyle of eating since January, 2011. Based on my experience, it is best to weigh once per week, usually the morning before your binge day. Watching the scales on a...

Feb 18th 2012
kpartin blogged:

Progress Update

Just an update on my 4HB progess. Back in December I went on an 8 day cruise and gained few pounds. I had been following the 4HB lifestyle for almost a year at that time. Ten pounds doesn't seem...

Feb 18th 2012
kpartin commented on Jake's reply:

After reading this, I had to give it a try. I thought it sounded a little odd, but it was great!

Feb 12th 2012
kpartin replied to Jens102's question:

Ice bath - and then?

I normally just dry off and let my body adjust back to normal temperature naturally. After a few ice baths, it makes taking cold showers easy! Best of luck! keith

Jan 29th 2012
kpartin replied to okcelia's blog post:

Member intro: 4HB

Don't worry...I am over 8 months into this way of eating and I still overindulge on cheat day. I often have a food hangover on the day after. I tell myself that I am not going down that road again...

Sep 4th 2011
kpartin replied to mocaloca's blog post:

Black beans & pork loin on slow cooker (feijoada)

Sounds and looks delicious. I am going to give it a try!

Sep 4th 2011
kpartin commented on kpartin's reply:

I take a multi-vitamin. I did 2 rounds of PAGG. I can't say that I can attribute the use of PAGG to any drastic changes. I have used various su...

Aug 14th 2011
kpartin commented on kpartin's reply:

I do 75 total set of 50, rest about 30 seconds and then 25. I also do 10 myotatic crunches on a bosu ball with a 10 pound weight. Fol...

Aug 14th 2011
kpartin commented on kpartin's reply:

When I was on the SCD from January to May, I had a cheat day every Saturday. Since I have been on the "last mile", I have had a "c...

Aug 14th 2011
kpartin replied to psdavis's question:

TOP TIPS for getting to sub-10% body fat?

At my last DEXA scan I was at 6.4% body fat. I achieved that by following SCD, kettlebell swings on Mon, Wed, and Fri, prior to eating breakfast, cold showers, moderate weightlifting, and an occa...

Aug 14th 2011
kpartin replied to GettingThere's question:

Brown Rice Protein Powder?

I have used Brown Rice Protein powder, both unflavored and vanilla flavored with unsweetened almond milk as a mid-morning snack while at work. The flavor with the vanilla protein powder was the b...

Aug 13th 2011
kpartin replied to HoneImprovement's question:

Before and After: 40 Days

Congratulations on your success! Your efforts are really showing.

Aug 12th 2011
kpartin replied to MentalTrap's blog post:

Before and after: 3 months 32 pounds

Great results! Keep it up!

Aug 7th 2011
kpartin replied to kristiperry's question:

SCD decisions based on blood type?

I have been following the "Blood Type Diet" since 2001. I am type O. I am currently following the Genotype Diet, which is a type of the BTD written by Dr. D'Adamo. Both my partner and I ...

Aug 3rd 2011
kpartin replied to TeaLove's question:

Ok, ok...mayyybe TMI but

If you are using Alpha Lipoic Acid, it creates an odor also. Garlic is not the only culprit.

Jul 4th 2011
kpartin replied to Lamby22's question:

Sugar-free Dark Chocolate, an absolute no?

Personally, if I were going to eat chocolate, I would stick with 86-90% dark chocolate with real sugar. You would need to limit the amount you eat.

Jul 2nd 2011
kpartin replied to adrianandtheboys's question:

Flavor of food on diet?

I do not find my food bland at all. I season my food with many fresh herbs and spices. Cayenne, cinnamon, and curry are great staples to have.

Jun 16th 2011
kpartin replied to ckcreations hansen's question:

2 month Update with pics

Great results! You should be very proud of your accomplishments.

Jun 7th 2011

I have been using NutriBiotic 80% Rice Protein. I usually put 2-3 heaping Tbsp per 8 oz of unsweetened almond milk. I don't mind the taste or te...

May 30th 2011
kpartin asked a question:

Can brown rice protein be substituted for whey protein?

Brown rice protein has no sweeteners and I am allergic to whey. Any other suggestions?

May 29th 2011
kpartin replied to jackedup's question:

SIX PACK: Is this possible?

You may not be able to get your 6-pack in 1 month, but you can make a lot of progress. If you follow the SCD and limit the beans, sticking to protein and greens, in my opinion, you will have bett...

May 25th 2011
kpartin replied to vanessa's question:

Ughh TOM = no willpower

First, congratulations on your success! This style of eating isn't necessarily easy in the beginning, but I think with time, it gets easier. Second, remembering that "terrible" feeli...

May 24th 2011
kpartin replied to 4houralex's question:

3 week progress - would love feedback

Congratulations on your progress! In my opinion your diet seems fine...except for the diet coke. (LOL) Just make sure you are eating enough to feel satisfied. If you are hungry, you will not mak...

May 24th 2011
kpartin replied to ebolus's question:

Morning workouts fasted?

I agree...working out prior to breakfast seems to produce the best results for me. 3 times per week I do kettlebells and abs prior to breakfast (3 whole eggs, spinach, black beans and turkey) at ...

May 23rd 2011
kpartin replied to m ami.ane's question:

before and after photos

The results are obvious! Keep up the great work! We are looking forward to seeing more progress photos.

May 23rd 2011
kpartin commented on fba's reply:

I have not been doing creatine. I am planning on starting it in a few weeks. I am going to try two products: Kre-Alkalyn 1500(Creatine) and A-AK...

May 16th 2011

I tend to over-do it every cheat day as well. I had fajitas with nopalitos & beans for breakfast, coffee & grapefruit juice, followed by 4 caramel...

May 9th 2011
kpartin commented on kpartin's reply:

about 3 hours at 325...depending on the size of the roast..(brisket, if it is lean, works well also)

May 9th 2011

Great job! Your results are awesome!

May 5th 2011
kpartin commented on kpartin's question:

LOL...thanks! I just hope I can keep them.

May 5th 2011
kpartin commented on Paneraiman's reply:

I started the SCD in January. I did not start the PAGG until Feb. 20, and I completed two cycles of PAGG. I have posted a weight loss graph under...

May 5th 2011
kpartin asked a question:

What now...?

I have been on the SCD and exercising for 4 months. I have dropped from 165 lbs to 152 lbs. Based on calipers, using Jackson Pollock 4 point calculation I started at 24.7% body fat. I had a DEX...

May 1st 2011
kpartin commented on kpartin's reply:

I have started adding more protein. My bodyfat is currently 6.4% by DEXA Scan. I would like to increase my weight slowly, but am cautious against...

Apr 29th 2011
kpartin commented on kpartin's question:

The spikes are definitely after a binge day. I have kept a calendar with my weight since the beginning everyday. My binge day is on Saturday (whi...

Apr 29th 2011
kpartin asked a question:

Weight Loss Graph

Although I have only lost about 13 lbs, it is interesting to see the trend in loss over time. There are a lot of ups and downs, due to binge days, but over time the trend was definitely down. I ...

Apr 28th 2011