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My 4HB Goal: Become invincible.







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riotsauce replied to kevinmccarthy's question:

8+ Months (Advice Needed)

The biggest piece of advice I can give is to implement one thing at a time. Start up SCD for a week (or even two) and then start training kettle-bells or whatever the next step is for you. I think...

Jan 26th 2012
riotsauce replied to PerspectiveSourceD's question:

A good motto I came up with. Can anyone think of similar things in better contexts?

We have a very simple one from the Thai Boxing Association of the USA: "Keep going." ~ Ajarn Chai

Jan 17th 2012
riotsauce commented on 42Wired's reply:

Muscle is muscle and fat is fat. What I mean by that is they are two separate entities. You could have someone who is 200lbs with 20% body fat or ...

Jan 11th 2012
riotsauce replied to Richey Magee's question:

Best food to take before workout

It really is all personal preference. I know some people that like to run/lift right out of bed without any food in their system. Others like to wolf down a massive sandwich or pasta. If you are f...

Jan 10th 2012
riotsauce replied to rich_creamer's question:

2-week results

AWESOME! Keep going fren!

Jan 9th 2012
riotsauce replied to Dominique Martin's question:

How long should I rest?

Ideally you need to at least have a day's rest in between workouts unless you are working upper and lower body on separate days. Example: Chest and Arms on Monday, Legs and Back on Tuesday. Stretc...

Jan 9th 2012

I would try to make the transition to free-weights-- They encourage natural motion-- Machines severely restrict your range of motion and can actua...

Jan 9th 2012
riotsauce shared a tip:

Simply Slow Carb

I started writing this as a recipe however it turned into a small cooking guide so to speak. I feel that although simplicity is absolutely key to SCD, a lot of it is very complicated. We see recip...

Jan 5th 2012
riotsauce replied to Infinity's question:

4 Week Results ...

Do you do the machine options or the free-weight options?

Jan 5th 2012
riotsauce replied to michhola's question:

Are these results good?

I'd take a 2% BF lost per week. Not only did you lose weight but since you have your BF numbers, you've actually lost ~2lbs of solid fat. Usually you lose a lot of muscle as well with traditional ...

Dec 12th 2011
riotsauce replied to TNT2029's question:

New to 4HB Book, Need Serious Help!

You need to eat legumes and lots of them. IMO don't worry about eggs v egg whites. Just eat the damn things! Since you have a considerable gap between breakfast and lunch, maybe a handful of almon...

Dec 12th 2011
riotsauce replied to susiecc's question:

Not losing weight - just under 4mths

Describe your Kettle bell workout. Also, I would suggest lifting. See if a local gym offers personal training and get 1 or 2 sessions in to learn proper form. Really simple-- Squat, Bench, and Pul...

Dec 12th 2011
riotsauce replied to keithmattg's question:

Blasted Safety Drain!

Walmart has massive heavy duty garbage cans. I'm 6'0 and can fit inside so that's what I would recommend!

Dec 12th 2011
riotsauce replied to fabuloso's question:


I felt that Tim said he started with 53 lbs, and just increased the amount of reps, rather than weight. FYI-- Kettle bells are decently cheap online but they absolutely murder you with shipping c...

Dec 12th 2011
riotsauce replied to natalie_bernadette's question:

Is it normal to feel bloated?

The legumes might be causing some digestion hiccups such as gas build up, etc. Try subbing out less legumes for a considerable increase in meat / veggies. It won't simply be a 1:1 ratio-- make sur...

Sep 14th 2011
riotsauce replied to natalie_bernadette's question:

Greek Yogurt?

'Tis dairy so as per the SCD, no.

Sep 14th 2011
riotsauce replied to angi465's blog post:
Sep 11th 2011

Make sure you take a day off in between this. We are working over 60% of your muscles and you won't do them any good by beating them to a pulp. Tr...

Aug 22nd 2011

I would recommend going as free weight as possible, even though you mentioned being afraid of hurting yourself. Squat with a bar, dumbbell bench p...

Aug 22nd 2011

Now as far as your lifting routine is concerned, lemme recommend a regiment and maybe you can try it for at least a month and see how it goes. Rea...

Aug 22nd 2011

I use Gold Standard Casein (it was on special at GNC In terms of your work out, lemme propose a few changes and you can take from them what you w...

Aug 22nd 2011

Haha agreed. However when you are plating up dinners for wedding patrons at $100 a person, kinda nervous to risk the "More salt?" soluti...

Aug 18th 2011
riotsauce replied to joe4ta's question:

Do I weigh myself and advice on the last 10 Ibs

I personally don't weigh myself -- I'd opt to just hit SCD/training hard and check back in a few weeks (doing just that right now ) -- However you may wanna weigh yourself to see how your body han...

Aug 18th 2011
riotsauce replied to jsmith's question:

On SCD, but going to the gym, feeling tired

Welcome to the club bub! Nice numbers lost. I'm sorta in the same boat. I strength train and practice Muay Thai with running about 3-4 days per week while trying to follow SCD and I get pretty bea...

Aug 18th 2011
riotsauce replied to SlowCarbRachel's question:

4 wks in and only lost half an inch

Do you exercise at all?

Aug 18th 2011
riotsauce replied to LizMir's blog post:
Aug 16th 2011
riotsauce asked a question:

Athletes and SCD

6'0 Male 192.8 lbs 12.1% Body Fat Ok, so this seems like a selfish question to ask since it will include specific work out regiments that I do, but I was just hoping to run some thoughts by every...

Aug 9th 2011
riotsauce asked a question:

For anyone that works in a kitchen

Contrary to the belief that most corporate chain restaurants hold, tasting food is ESSENTIAL to proper customer service within a food prep/kitchen environment. I can't tell you how ravishingly goo...

Aug 8th 2011
riotsauce replied to joe4ta's question:

Worrying about cheat day , how much is to much?

I believe those are separated in the book. Doing air-squats and the other items detailed in the Damage Control chapter are not essential for the slow-carb diet to be successful. In theory, you sho...

Aug 7th 2011
riotsauce replied to cricket0420's question:

New to 4HB...on day 4 HELP!

It's all about the legumes. Are you eating those with every meal? Also, if you remember reading in the book about portions-- you have to eat way more than you normally would on a normal eating reg...

Aug 5th 2011
riotsauce replied to prettypistolx's question:

Light headed on the SCD

Sounds like you aren't consuming enough beans which provide a majority of calories for the SCD. Try upping the bean intake, you don't have any legumes listed for your lunch-- Especially if you are...

Aug 4th 2011

Just bought some Gold Standard Casein Protein. Gonna give it a go and see how things progress.

Aug 4th 2011
riotsauce asked a question:

Frequency of Weigh-Ins / Measurments

Quick poll, but how often do you weigh yourself in / take your measurements. When I first started, I weighed myself every day because I wanted to see the dramatic losses on the scale. However, no...

Aug 3rd 2011
riotsauce replied to Uncletoucan's question:

Bean Substitutes?

You say bean subs, so have you tried lentils yet? They are pretty mild tasting (which in that case you can season fairly well to your specific taste). Go a little Mexican with the beans if you w...

Aug 3rd 2011
riotsauce replied to ob141's tip:

Protein Shake and SCD Warning !!

Curious but what brand/type of protein shake are you using?

Aug 3rd 2011
riotsauce replied to sbrown's question:

Almond Flour is my new friend!

Almond flour-- The main in ingredient is almonds, which I believe in SCD you aren't supposed to consume. Especially being ground up and highly "concentrated" almonds. At work we have Chi...

Aug 2nd 2011
riotsauce replied to jsmith's question:

Lost 30 lbs with Slow Carb, how safe is Occam

Gratz on the fat loss! That's a crazy amount! I'm no expert but the only time I've ever experienced a leg cramp (and I run A LOT) was when I went swimming Make sure swimming is ok for your leg (c...

Aug 2nd 2011
riotsauce asked a question:

Hope this isn't too dumb.

Obviously outside factors can affect how we feel in terms of hunger etc. I for one, when experiencing emotional pain, uncomfortable circumstances etc, tend to not want to eat at all. Some people b...

Aug 1st 2011
riotsauce replied to angelaneal's question:

Week 2 scale no loss

Make sure you are checking your measurements too. Measure your arms, thighs, waist, chest, etc. You don't necessarily have to get super specific with body fat (although I would highly recommend it...

Aug 1st 2011
Jul 30th 2011

Surprisingly, our food is very high quality. All of the slicing and dicing (for ham and such) is done in-house and we are about as close to a NYC ...

Jul 30th 2011
riotsauce replied to Skittles11's question:

2 Cheat days within 5 days of each other?

I think you'll be fine. Although the diet is very specific, it's not balanced on a knife's edge to the point where any mishap will completely bury you. You could opt out of the first day and just ...

Jul 28th 2011
Jul 28th 2011
riotsauce replied to jennyncampbell's question:

Not losing enought weight

I'd snip out the peanut butter, nuts and carrots. I drink my coffee black and I'm pretty neolithic when it comes to modifying coffee so I can't comment on what you put in to that. To be honest, yo...

Jul 28th 2011
riotsauce replied to sofiealex's question:

animal fat? whats the go?

Wouldn't hurt to trim. He technically says any meat but the leaner you get the faster you will see positive results.

Jul 27th 2011

I feel that 2 gallons would be too much for that sort of output. As a general rule, I try to do half my body weight in OZ of water. (ex. 200lbs = ...

Jul 27th 2011
riotsauce replied to willydogusa's question:

strange feeling with lots of water

How much do you weigh? Two gallons in a day is A LOT especially if you aren't exercising.

Jul 26th 2011
riotsauce replied to sofiealex's question:

is butter ok?

Just straight up legit butter. Butter sometimes comes salted or unsalted. I believe either one works. You wanna voids stuff like cinnamon butter, sweetened butter, etc.

Jul 25th 2011