Tomhole

United-States flagCincinnati, OH, United States
My 4HB Goal: lose 70 lbs. Complete. 10% Body Fat - working on it. Down to 11.5%.

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    Tomhole commented on Tomhole's reply:

    Ahh, carb backloading is SCD without the beans. I was confused. I do carb backloading and it is dangerous for me. I do SCD without beans anyway. Ma...

    3 days ago
    Tomhole replied to HanibalLuis's blog post:
    3 days ago
    Tomhole replied to wingtcoach's question:

    Carb Nite vs Slow Carb

    I have tried both. They both work about the same for losing fat. SCD is better for just losing fat and weight with minimal exerise. Carb Nite (also known as carb backloading) is better for losi...

    3 days ago
    Tomhole replied to Caroline Ince's question:

    To booze or not to booze

    I drink tequila because it is root based and not grain based. Best excuse I could find to drink liquor.

    8 days ago
    Tomhole replied to G G's question:

    A great Video on tracking Weight/Measurements

    Awesome. I like this guy’s whole web site. Lyle McDonald knows his stuff.

    8 days ago
    Tomhole commented on Tomhole's reply:

    1kg a week at your leanness is going to be silly. You can go down to 1,200 cal / day for a week, maybe 2 but you better make an upward adjustment ...

    12 days ago
    Tomhole replied to Madison Perry's question:

    I am scheduled for a cheat day but I JUST started showing awesome progress!

    I say do what works best for you. Over the past 2 years, I have found that cheat day is more valuable as a mental tool than it is as a physical tool. Although, the ONLY experiment I have not tri...

    12 days ago
    Tomhole commented on Tomhole's reply:

    I sent an FR on MFP.

    12 days ago
    Tomhole commented on Tomhole's reply:

    For you, you may be at the point where you need to get more data to make decisions that allow you to continue your weight loss. For me, that came ...

    12 days ago
    Tomhole commented on Tomhole's reply:

    Now that I am cutting (losing weight) again, I have gone back to SCD and it has already hurt my strength performance. As stated before, carbs are ...

    12 days ago
    Tomhole commented on Tomhole's reply:

    Vasja, I have never skipped a cheat day in over 2 years. I need them to keep my cravings at bay and to make this fun, not a constant chore. I may...

    12 days ago
    13 days ago
    Tomhole replied to Vasja Petkovska's question:

    From SCD to Paleo

    I did that and it worked great. When I went to maintenance the first time @205 lbs, I added fruit and dropped beans. It was fantastic. When I decided to go from 205 to 185, i just kept the frui...

    13 days ago
    13 days ago
    Tomhole commented on Tomhole's reply:

    I went from 254 to 205 and never counted a calorie. Stalled there for 5 months and never counted a calorie. Decided to go down more and had to co...

    13 days ago
    Tomhole commented on Tomhole's reply:

    All right, this is going to be great. You are already a fit fellow, so some things that work for the obese SCD'er may not work well for you. And ...

    13 days ago
    Tomhole replied to Andrea McElaney's question:

    Body Image

    Wow, have you hit on one of the most interesting aspects of weight loss. What I think of myself, what others think and reality can often be so far out of sync to be dangerous. I dropped from a p...

    13 days ago
    Tomhole replied to rugbymate663's question:

    My Plan So Far

    tim does not mention calories, but that doesnt mean it isnt a factor. 1,000 calories is not enough. period. dot. end of story. add exercise to that and you are starving. if you want to argue t...

    13 days ago
    Tomhole replied to Andrea McElaney's question:

    Variance in Weight Loss

    i have been at this for over 2 years now and my weight varies a lot during the week. i weigh myself every day. even in maintenance i can vary 5 lbs throughout the week. just your body doing ...

    13 days ago
    Tomhole replied to Mohamed Hammad's question:

    Can I have a BBQ sauce or Pepper sauce with my rib-eye

    Look at the labels and if there is sugar listed, then I would avoid it.

    15 days ago
    Tomhole commented on Tomhole's reply:

    It sounds like you are doing everything correctly. The college food doesn't help, and could be hindering progress more than anything. Most cafete...

    15 days ago
    Tomhole replied to Charx's question:

    FirstDay occamsProtocol, eat as much as you can?

    You seem to have several related questions. Should you eat as much as you want to. That depends. If you want to gain weight, sure. If you want to gain muscle, then probably no. Putting on mu...

    16 days ago
    Tomhole replied to Mary Compton's question:

    Sick with the flu...what to eat?

    Eat whatever you need to get better. If that means chicken noodle soup, then eat chicken noodle soup. Rest assured you won’t gain weight with the flu. SCD is not like balancing on a beach...

    16 days ago
    Tomhole replied to Madison Perry's question:

    Is it better for women to skip cheat meals all together?

    What is your age, height and weight? From your profile pic, you look fairly fit already (you look great), and that requires a bit different approach than if you are starting at a very high BF%.

    16 days ago
    Tomhole replied to Cristian Rios's question:

    need lots of clarification

    Ok, take a deep breath. You are on a journey that will change your life. Patience is key. I say that after doing this for over two years and trying everything in the book and many, many things ...

    16 days ago
    Tomhole replied to Sumsum77's blog post:

    Newbie :-)

    Welcome Aboard!

    17 days ago
    Tomhole commented on Tomhole's reply:

    So for you, I say give it a go. Make a plan for the new cheat window and the new cheat day and stick to that plan for a few weeks to see how you r...

    24 days ago
    Tomhole commented on Tomhole's reply:

    to my damaged muscles. Even with ridiculously heavy lifting, I still don't go nuts. Just more of a timing thing.

    24 days ago
    Tomhole commented on Tomhole's reply:

    Jorge, awesome details. I know exactly how you feel. Epic cheat days are a thing of the past for me as well. I still cheat, but usually just a 3...

    24 days ago
    Tomhole replied to Dan Williams's question:

    My Success Story - A Brief Discussion

    Awesomeness! Glad to hear another success story. It is amazing how the 4HB approach leads more people to implement a life style change that can last forever vs. other diets that seem to be a str...

    24 days ago
    Tomhole replied to Ian Cornies's question:

    VEGA ONE shakes

    Seems ok. No red flags for SCD. There seem to be some folks who on Amazon who had adverse reactions, but nothing dangerous. Just keep an eye on that and enjoy. Tom

    24 days ago
    Tomhole replied to Samantha's blog post:

    4HB w/ Hypothyroidism

    Welcome Aboard!

    24 days ago
    24 days ago
    Tomhole replied to Mohamed Hammad's question:

    1 week after SCD

    Mohamed, great results! The 5.5 lbs is probably all water weight but the reason the water is going away quickly is that you are doing SCD correctly. There are many, many variables that determine...

    24 days ago
    Tomhole replied to Jorge Castillo's question:

    Thoughts on two Cheat Days

    Congrats on maintenance. I found it to be more difficult than losing at first because I had been losing for so long. Do I add yogurt? Should I eat fruit? Will I get fat? So I just kept losing...

    24 days ago
    Tomhole replied to squishysquid's blog post:
    29 days ago
    Tomhole replied to APP's blog post:
    31 days ago
    Tomhole replied to Johannes Hesse's question:

    Newbie got a lot of questions.

    Lots of coffee is fine. But limit your intake within 4 hours of going to sleep. Even if you sleep well after drinking a cup of coffee (like me), you will elevate your cortisol levels during slee...

    31 days ago
    Tomhole replied to Jane Smith's question:

    This Question Has Been Removed

    “I’m borderline hypothyroid and I’m told it’s not recommended, but since I’m borderline, I thought I’d give it (another) try.” Hmmm…. Who told you it’s not reco...

    32 days ago
    Tomhole replied to Pooja CL's question:

    Can I take PAGG only on cheat day?

    I’m with Moses. Never saw any difference WRT weight loss when I took PAGG. And I took it for a long time. Only change was my wallet lost weight. I would drop PAGG. Tom

    32 days ago
    Tomhole replied to Michael James's question:

    Occam's Protocol - Good for Burning Fat?

    What are you using to measure BF%? A 0.7% change is impossible to measure by any means, including an autopsy. So until that changes consistently, over time, by more than 3%, then don’t use...

    35 days ago
    Tomhole replied to Jess's question:

    Is this a good plan?

    That seems like a reasonable place to start. Are you a vegetarian? I only ask as I don’t see any animal products. I would make sure you stick to that plan as a minimum. You have enough room...

    41 days ago