riotsauce
Re: 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...
Re: 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
Re: 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...
Re: 2-week results
AWESOME! Keep going fren!
Re: 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...
I would try to make the transition to free-weights-- They encourage natural motion-- Machines severely restrict your range of motion and can actua...
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...
Re: 4 Week Results ...
Do you do the machine options or the free-weight options?
Hey Allison, toss me an email @ riot.thesauce@gmail.com -- Had a few questions if you wouldn't mind taking them!
Re: 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 ...
Re: 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...
Re: 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...
Re: 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!
Re: kettlebells?
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...
Check out Team 4 Hour Superhumans!
Check out Team rtheriot!
Re: 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...
Re: Greek Yogurt?
'Tis dairy so as per the SCD, no.
Re: Whoo woke up with leg cramp!
Drink more water!
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...
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...
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...
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...
Haha agreed. However when you are plating up dinners for wedding patrons at $100 a person, kinda nervous to risk the "More salt?" soluti...
Re: 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...
Re: 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...
Re: 4 wks in and only lost half an inch
Do you exercise at all?
Re: Member intro: Pumped!
Hi Liz
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...
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...
Re: 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...
Re: 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...
Give a warm welcome to me!
Re: 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...
Just bought some Gold Standard Casein Protein. Gonna give it a go and see how things progress.
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...
Re: 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...
Re: Protein Shake and SCD Warning !!
Curious but what brand/type of protein shake are you using?
Re: 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...
Re: 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...
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...
Re: 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...
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 ...
Re: 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 ...
Re: 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...