muscle

Here is a list of frequently asked questions about the slow carb diet. Before you even think about posting a question related to SCD please read the book available here. Is Food X ok to eat on SCD? Website with invaluable information Self magazine nutritional data contains very detailed nutritional data on a very wide ar...

Hey everyone! I just started on the slow-carb diet this week and so far so good! I have been sticking to the plan and feeling really great. I also exercise quite a bit-- going back and forth between hot yoga and cardio/weights. This diet seems very similar to the Adkins diet just from what I have read about it because I ...

Ok... I know this is probably a dumb question but anyway... I usually put my alarm clock and it takes me around 30 min to actually get up. The best 30 min of my day by the way. Problem is that normally I'm always late for the 30 min range for breakfast... if you count that after waking up. I have tried to look for the scie...

Tomorrow I'm going to have my first 'cheat day' or 'carb loading' day which apparently are 2 different things. My leptin levels are probably so low that my metabolism has slowed. Plus I've gone god-knows-how-long without bread alcohol and caffeine and I think I've earned it. Everything I read does confirm the 'cheat day' ...

Is it better to burn fat before building muscle or should I just focus on building muscle and burn the fat after. I'm relatively fit already just a little excess around the edges. What's the best approach as I know you can't really do both at the same time.

I've been thinking of writing a little article for awhile about this but I'm lazy so here are the first 15 tips of about 30 I have to ramp up your fat loss from your protein choices. Protein Tips 1 Grass-Fed Beef is Magical. I only eat this about 3 times a week. the tougher the better. but I always have significantly h...

I started the SCD just over 3 months ago and have reached my goal. I have had amazing success - I have lost 7kg and 4BF. I now weigh a healthy 60kg bodyfat down from 14 to 10 - caliper 4 point method. I look and feel fantastic. I am never hungry and have more energy than ever. I am in the best shape of my life. And i...

Hello everyone. I have been on and off the SCD since 2008 when my husband and I discovered it on Mr. Ferris's blog. It has always worked wonders for both of us. If I got off like I usually do around the holidays I could count on taking weight off again consistently as long as I stuck to the diet and was working out some. ...

I've been avoiding looking at the before photos but I'm at the point where I want to to avoid backsliding during the new year. I'm not doing the scary underwear photos in case people I know stumble across them and I don't have the full dramatic changes of some of you but I'm happy with the changes I've seen since I started...

Yesterday I had an epiphany The past couple years I did achieve some goals and all. But in a way I never dared to REALLY dream of big things! That's changed! I set up a roadmap for my life with some major milestones I need to reach. Let's dream big!

Ever since reading Martin's blog post last week here fkarounditis I've had to restrain myself quite a bit from answering some questions---out of fear of being---'too harsh'. Even in every day life unrelated to health I know a few of my answers in the past may have been harsh so I apologize. But more so I apologize fo...

I'm at Week 10.5 I'm doing 10 day cycles between Cheat Days now. I weighed and measured myself this morning. I am at 131.4 lbs and 16.4 BF. Apparently compared to Week 9 I am up 1.2 lbs but down about an inch in tape measurements and down 1.3 in BF. And I am also dealing with my TOM so I'm bloated. No matter how buff I...

Today I officially made the 30 day mark on the plan. As I am finishing up my fifth week I wanted to reply and add some encouragement because the last two weeks I have been discouraged but now am excited again. I understand that Tim says the program kicks in for women between week 4 and 5. I am a 52 year old women 5'1"....

Updated 4/25/2012 To address some points raised in the below comments While restricting calories will lead to a slow in metabolism loss of muscle and many other things. It does not lead to fat gain. If starvation mode were true when you hit a stall you would simply up your calories. Lose a little bit more weight stall...

I am a 31 y/o female 5'8 139 lbs and I need some reassurance here....I will be on week 5 on Monday and have only lost 4 lbs. I admit that I havent been doing ALL slow cardb b/c I was getting really really bad headaches has anyone else experienced this?? Anyways I have had a total of 4 small josephs pita pockets over these...

120 Days Update 75 Days Update Hey All Just wanted to post my latest after pictures and most recent thoughts about SCD. I have been doing SCD for 180 days now. Wow where to begin? My most dramatic weight loss on the scale happened int he first ninety days. After I crunched the numbers I realized that was because I...

Hi everyone I am now 16 days into the slow carb diet but I want to speed things up. I am planning on starting Occam's Protocol however I have some questions before doing so. I hope someone may be able to shed some light on these and help me out 1 I have read a lot on this site that people do not recommend protein shake...

Good morning 4hourpips. I have 8 more pounds to go to hit my desire weight I would like to be at 125 by the 4th of July yet this seams like it might not happen as I was up .3 this sat. Morning before cheat day. Any advise? I don't want to do the last mile...I have two months hopefully I will get there. Thanks to those who...

The one thing that really confused me about the Glut-4 Exercises is why Tim recommends wall pushups as opposed to real pushup -- he doesn't explain why! I imagine if possible real pushups would be best. Though I could see why he'd recommend wall ones if you're on the - like in a bathroom - and it wouldn't necessarily be...

Hey guys What are people's top tips or methods for getting from 12-13 BF down to 10 or below? I don't want to give too much info on my personal situation because I'd like to see people's generalised advice on the matter. Cheers! Hit me up! PD

I wonder if P90X is considered an acceptable form of exercise with respect to the 4HB. Any thoughts?

Hi Everyone I'm a female 5'7'' and my starting weight was 194.8 . Today is my 17 th day on the diet and I have lost 5 pounds so far. I'm just wondering how much each one of you have lost so far and which way do you use to measure fat loss percentage?

so yesterday I was up .8lb today up another .2..What is up with this? I"m discouraged after my 2.2lb lost now I have gained back a lb. today is day 5 so I've lost 1 lb??

Here is my 120 Day pic. My 75 day pic can be found here. 75 Days Before I have now hit my goal weight of 165 lbs. I still want to lose some body fat and pack on some muscle but I am happy with my weight.

I have not been active on the site as much in the past few weeks but I have been spying a lot. I have been eating a LOT more recently I've been coming up to anywhere between 2000 and 2700 calories a day and still having occasional cheat days from which I don't gain as much anymore and it comes off within 48 hours pr...

Here are some nifty health-bits that are worth knowing! Information courtesy of menshealth.com. -Why 30g of protein within 30-60 minutes of waking? Every time you eat at least 10 to 15 grams of protein you trigger a burst of protein synthesis. And when you eat at least 30 grams that period of synthesis lasts about 3 hour...

Something I've been curious about for a while is how the body recovers after an intense workout geared toward hypertrophy not given enough food or sleep afterward. If the muscles are sore and recovering/healing would this mean it would just take longer for total recovery? Physiologically what happens? Do the muscles reve...

Holy I just found out some very disturbing information apparently you don't get a cheat day on Occam's http//4hourpeople.com/answer/1908/do-i-get-a-cheat-day-on-occams-answer-by-shawngmarincas You're actually supposed to do a 'reverse' cheat day where you eat only 50 of your calories. Thankfully I only made this ...

From this thread I have read some of the posts on Martin's site http//www.leangains.com/ and also Eat Stop Eat. Most of the things that I have found are explanations as to why IF works and the details of it. Does anyone know of a reliable source with more of a summary and a schedule that could be used to take advantage...

So simple question....is having like 30g of protein for 3 meals "too much" protein and could stall weight loss? I am just wondering cause recently my weight loss has slowed and I have not changed my diet nor deviated from it. I've lowered the amount of lentils I was having cause apparently it was too much before. I am ...

I'm almost reaching my set weight loss goal with the SCD diet - I estimate I'll be there by the end of this week. Definitely will post before / after photos when I get there. Started with 99.5 kg 220 pounds I'm on 92 kg right now 202 pounds. I wanted to get to 90kg 198 pounds and lose roughly 10 kg but as I'm seein...

I've been on the SCD now for just over a year and have lost nearly 115 lbs! My original weight was 370 and I'm 6'4'' so you can imagine the gut I had have still. I'm wondering if anyone out there has any suggestions as to how to burn the tummy off? I've not added exercise to the diet as of yet simply due to access to fa...

I've reached my goal weight now minus the 5lbs of water retention I still have from cheat day I initially gained 13lbs so I can expect to be pre-cheat by Monday at the latest and I'm happy with my 'skinniness'.. But I think I look bordering on anorectic because I have barely any muscle bulk especially not on my arms a...

I've been doing the slow-carb diet for a week now and did the 'geek to freak' exercises twice. According to my body fat scale my body fat increased from 22 to 27 and my muscle decreased!! How is this even possible? What am I doing wrong? I've been eating really healthy low fat meals with no rice bread fruit whatsoever....

Yesterday was my 30th day of tracking my weight I started the slow carb diet on May 17 at 275.6 lbs and weighed in this morning at 256.8. Yes the scale reads an 18.6 lb loss. However the moment I started working out a little harder doing Jiu Jitsu and Kettlebell exercises I nearly plateaued in my weight loss. Pret...

This may sound impatient I started the diet properly yesterday and semi began the day before that as I was reading the book. When would you think I would see results? I haven't lost any weight since yesterday.

Yesterday was my first day on the SCD but I feel as if I'm not consuming enough calories. I hear your not supposed to eat less than 1200 calories and I think my total for yesterday was only around 900 some. I was just wondering if this was ok considering that I wasn't hungry after each meal but if i needed to up my calorie i...

It's not much but for me the results are already showing off My starting waist size was 152cms now I have 137cms My initial weight was 350 pounds and now I got 343 last time I checked I still don't know about body fat I just got my caliper so I will do my measures by myself from now on I did this combining the Slow C...

Greetings 4HB People So I'm on the second week of the 4hb. I ate cookies and pizza on cheat day and have been following the diet as close as my budget allows. Ok I cheated with popcorn a bit. I don't do the scale thing because I gain muscle fast and I know that you gain weight on cheat day so I take pictures a few tim...

Hey everyone! Sorry this is a bit late! How was everyone's March?! We want to hear alllllll about it!! Talk about your successes your not so successes and anything related to your life as a superhuman . I can't wait to hear what's been goin' down in your lives good or bad . As for me I've started the LM again as summe...

Which program is better Occam's or Geek to Freak? I want to build muscle fast but only have time about twice a week to work out. And I work 9-5 so it's harder to diet. Which workout will get me the most results the fastest with the least amount of diet restrictions?

I want to work out more frequently so I can get bigger faster but I'm always waiting for my muscles to recover. How can I speed up my muscle recovery time? There must be some supplements designed for this.

So after reading 4HB there seems to be this consistent theme of fewer smaller high-protein meals helping boost your metabolism. Not only is this a part of the last mile protocol but it is also recommended to start eating a high-protein breakfast if you are accustomed to skipping it. However lately I've been reading so...

In the book Tim talks about meals withing 30 minutes of a workout. Who here takes advantage of this? What do you usually eat? Are there any restrictions other than the 30 minutes and it having to be 20 minutes of resistance training? I know he has a pizza on his website with cheese and other goodies on it as his examp...

I used to go to the gym a lot roughly 3-4x a week and usually did weights followed by 20-30mins running and 10 mins cycling. That was back when I managed to get from 228-around 140lbs. However when I stopped I lost some of the muscle I built up and a large part of my weight loss despite still being active was probably mus...

This is a rhetorical question actually that has an answer. I have been scratching away for 5 weeks to whittle away a measly 3 pounds. Hovering at one weight for days then dropping a smidge then hovering again etc etc. At that time 5 wks ago I was at a happy 33.6 BF down from an initial 40.7. Good reason to be hap...

I've been yo yo dieting constantly for the last two years but in the last year I've gone up and down the same 30lbs. I'm currently 130lbs but I have been 228lbs two years ago and way down to 124lbs in July then up to 160lbs in October and down to 130lbs by the end of January. And obviously with cheat days I gain 15lbs...

Hello all Well it has been a long thought provoking week. I still want to lose weight and was thinking of doing the SCD for another month but I decided that it might be worth trying OP because 1. It would break up my fat loss into spurts over time... I wonder how good is it if I lose 30lbs in 2 months? Lost 14.2 lbs l...

Is there an after slow-carb diet? Once I hit my recomposition goal how do I maintain my weight? What should I eat to stop loosing weight but not gaining it again... Thanks

I'm sticking very strictly to the SCD but am curious to know why Ferris sees getting 30g of protein in the morning as so important. In his recorded talks he goes so far as to say its the one single thing he'd recommend for weight loss. What's the theory / science behind this? Thanks