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My 4HB Goal: lose more weight and feel great







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    wombat replied to Markus Muller's question:

    Is oatmeal ok

    what everyone else said, but also maybe skip it for breakfast and have it before your workout.

    Nov 14th 2013
    wombat replied to Tim W's question:

    PAGG worked, but made me zone out?

    I had that happen the first time I took PAGG. I can't remember how I solved the issue but I think it was either -Dropping the Green Tea from the stack -switching to decaf green tea pills (I get ...

    Nov 14th 2013
    Nov 1st 2013
    wombat replied to Martn Zucal's question:

    how to quit SCD diet?

    it's an eating plan for life. once you reach your goal you can start experimenting with adding other foods, additional cheat meals etc and see what you can tolerate without putting the weight back...

    Oct 22nd 2013
    wombat replied to Tomhole's question:

    BMI says I'm overweight

    Tomhole. welcome to the forum, good thing you found the 4HB since you are clearly overweight, hopefully you can drop some pounds IMO BMI is BS

    Oct 19th 2013
    Oct 19th 2013
    wombat replied to Rodrigo Flamenco's question:

    Best Exercise to focus on

    kettlebells are great for anyone. in my opinion the key to working out while on the 4HB is to keep workouts short, intense and infrequent (2-3 times a week).

    Oct 15th 2013
    wombat replied to Bryony Doran's question:


    The four hour chef has a few liquor drinks in it. I can't remember what they are exactly but if I recall they are mostly alcohol, low sugar citrus (lemon or lime) and soda water (think it is bett...

    Oct 14th 2013
    wombat replied to Shannon Bennett's question:

    Replacing Saltines for Nausea

    I have no idea if this would work, but squash is 4HB approved (based on the 4 hour chef) seems like it might be bland enough to work?

    Oct 11th 2013
    wombat replied to Ann E's question:

    4 weeks in SCD and no weight or measurements lost

    Agree with the previous comments about nixing the beer. Vodka is ok, but cutting it out may have a positive effect. some thoughts Beans- are meant to be a filler/ help with energy. if you don't ...

    Oct 11th 2013
    wombat replied to Margo Bebb's question:

    Drinking Water with Meals

    I'd do some googling, I've heard that before and my gut (no research) reaction is that it's false. So does that mean that eating acidic foods should counteract the effect? so if you drink a glass ...

    Oct 8th 2013
    wombat replied to Juan Pinillos's question:

    One year, four months in. September Update!

    Holy Cow, not only do you look thinner/healthier- you look younger. Way to go Juan!

    Sep 28th 2013
    wombat replied to nice2bme's question:

    Pea Protein tastes horrible. Suggestions?

    I suggest you get Whey protein Isolate (the recommended protein in the book) and return that awful pea stuff.

    Sep 25th 2013
    wombat replied to hyperzx's question:

    Trader Joes European Style Whole Grain Bread, yay or nay?

    NAY. Eat this bread and you will see no/significantly reduced weight loss.

    Sep 25th 2013
    wombat replied to angelawas's question:

    Can't eat another egg

    First- is EAS Whey or Whey protein isolate? if it's not isolate, it's not SCD approved, if it is isolate, does it have added sugar? if so it's also a no go. That said, as far as eggs- are you jus...

    Sep 25th 2013
    wombat replied to Dave Radomski's question:

    Egg Beaters vs. egg whites

    don't know. Eat whole eggs, better for you, cheaper, more weight loss. I eat 4 Jumbo Eggs a day, love it, lose weight.

    Sep 17th 2013
    wombat replied to Tomhole's question:

    Importance of sleep

    Sleep is definitely a big factor in weight loss (or maybe lack of sleep is a huge factor in lack of weight loss). I think it should added to the "diet and exercise" phrase so it's Diet,...

    Sep 17th 2013
    wombat replied to Jorge Quintero's question:

    Has anyone had Cheat WEEKENDS?

    I'd evaluate when you really want to cheat and plan cheat meals based on that. When I am in maintenance mode I sometimes do a Friday night to Saturday night cheat followed by a sunday morning/afte...

    Sep 17th 2013
    wombat replied to Todddzillla Gilbert's question:

    Does fiber blunt whey protein insulin spikes?

    Whey is not SCD compliant, Whey protein isolate is, start by using that. My suggestion- use unflavored WPI, mix it with cinnamon, cardamom a little vanilla a dash of stevia and some ground flax-...

    Sep 17th 2013
    wombat replied to Eva Clare's question:

    all 30 grams within 30 minutes?

    Maybe off topic, but eating whole eggs will help your weight loss more than doing egg whites.

    Aug 30th 2013
    Aug 30th 2013
    wombat replied to Alex Abernathy's question:

    Muscle Imbalance

    I'd take tomholes advice- but if it doesn't start evening out or you feel like it is getting worse then it might be worth your time to check with a physical therapist or Dr. as there may be someth...

    Aug 20th 2013
    wombat replied to jroskott's question:

    Super hairloss tip

    I'd love to know as well.... was it topical or ingested? if it was ingested might it be- Brewers yeast? pumpkin seed extract? saw palmetto?

    Aug 17th 2013
    Aug 17th 2013
    Aug 7th 2013
    wombat replied to R B's question:

    Did anybody try to eat more than 30gms of protein with their breakfast?

    Where have you been reading this? links please.

    Aug 7th 2013
    wombat asked a question:

    trying to make nut and seed bars- any ideas for making it stick together?

    I tried mixing hemp seeds, pumpkin seeds and almonds together in a bag for a nice little snack, and it doesn't really work because the hemp seeds are too small. Has anyone experimented with maki...

    Aug 1st 2013
    wombat commented on Tomhole's reply:

    it's not hard, unless you wonder if you'll be able to stick to it, in which case you wont. if you go in thinking you can do it.. guess what, you c...

    Jul 30th 2013
    wombat voted for Tomhole's reply to:
    Jul 30th 2013
    wombat commented on Rocky's reply:

    arificial sweetener is ok, but ok doesn't mean it's good, if you can, skip it or slowly lower your intake, also I would avoid as much artificial s...

    Jul 30th 2013
    Jul 30th 2013
    wombat replied to Tina S's question:

    Experimenting with TWO Days?

    I've done 2 day cheats, 3 day cheats, 4 day cheats, etc and they all slow weight loss. if you must- do the 1.25 day cheat- basically cheating from friday dinner to saturday bedtime and while it do...

    Jul 30th 2013
    wombat replied to Sam Green's question:

    Is it better to skip every other cheat day? Or skip them altogether?

    don't skip cheat days when starting out. that said- cheat days are not supposed to be all out glutton fests every week- that is reserved for every once in a while. the regular cheat day is about r...

    Jul 28th 2013
    wombat replied to Smithar Raghunathan's question:

    IF Fail and Backlash

    when you first start trying IF I recommend slowly adding more time, and if you are hungry- eat. As far as falling off the horse, don't guilt eat, get back on the horse.

    Jul 25th 2013
    wombat replied to Christopher Van Gompel's question:

    Basil recipes?

    pesto is awesome and freezes well, just omit the parmesan if you want to be hardcore SCD, that said aged parmesan has pretty much all the lactose aged out. adding some fresh basil to scrambled eg...

    Jul 25th 2013
    wombat commented on wombat's reply:

    Ben- Pepitas are awesome and if they are raw they are great for mens health (the fragile fats that are good for you are degraded when cooked)

    Jul 24th 2013
    wombat replied to Leslie Evarts's question:

    Avocado Limit?

    I can't find my book but I think it's half a day for men, one quarter for women, regardless of the exact number I know women only get half as much as men.... and before you call me sexist, that wa...

    Jul 23rd 2013
    wombat replied to Leslie Evarts's question:

    Raw Milk Kefir

    it's all about experimentation, that said it looks like you are new to SCD, if that's the case I would advise doing it to a T (no black rice, no kefir, no coconut water, etc) for at least a month ...

    Jul 23rd 2013
    wombat replied to Mitchy Campbell's question:

    Asian Problems!

    Soy sauce is a bit of a grey area- it is made with wheat and wheat is a no no but the amount you would get from using a little soy sauce (I'm assuming you aren't drinking it?) is pretty negligible...

    Jul 23rd 2013
    wombat replied to Alexander's tip:

    Orange, Grapefruit, Lemon and Lime comparison

    nice. I love the fact that you showed the sugar, though curious why the acidity? I've heard/read that there is something in lemon/lime that is really good for liver health. So lemon/lime have...

    Jul 6th 2013
    wombat replied to John O'Donnell's question:

    New and a little frustrated

    a few things- when starting out it is best to stick to the diet to a T The 30 within 30 seemed to be an important thing to me when starting out, do whatever you have to to get there. Looks lik...

    Jun 30th 2013
    wombat commented on wombat's reply:

    for the most part I think it takes effort to drink too much water, but yes too much can negatively affect your electrolyte levels, so if you get t...

    Jun 28th 2013
    wombat replied to Alexander's question:

    MED for daily water intake

    I don't have a good scientific answer but a good rule of thumb is if your pee is clear you are getting enough water. too much water supposedly strips your body of electrolytes.

    Jun 27th 2013
    wombat replied to Samantha Lamers's question:

    Protein Shake for Breakfast

    When I started I could hardly eat enough for breakfast- so I ate what I could and slowly ramped up, and would highly recommend this to anyone with this issue. if all you can eat is one egg, do tha...

    Jun 27th 2013
    wombat replied to Alexander's tip:

    Thoughts after 36 hour IF

    my thought- anything longer than 24 hours is probably not something to do on a regular basis. I like doing longer on occasion but there is no science behind it, it is just to prove to myself I can...

    May 26th 2013
    wombat replied to Chloe m's question:
    May 24th 2013