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Help please!! Starting wk 6, little difference

Hi everybody,

I am 28-years old and started the SCD 5 weeks ago at 129 lbs and 26% bf. Before last cheat day I weighed 127.8 lb. I took inches measurements before I started, and those haven't changed. (And, no, I haven't taken bf measurements recently...I know, I know, I need to.)

I have been paying very close attention to my eating, using www.myfitnesspal.com to make sure I'm getting enough protein at every meal. I get at least 30g, and for about half of my meals end up in the high 30s or 40s. I make all my week's meals on Sunday, so the following really is what I ate everyday last week.

Breakfast:

4-5 egg white fritata with spinach and mushrooms

chicken sausage

yerba matte

couple hours later, coffee with cinnamon

Lunch:

5-6 oz. cod with pesto or olive tapenade

.25 c lentils

spinach or kale or green beans

Lunch#2:

4-6 oz. chicken with onions

.25 c lentils

spinach or kale or green beans

Dinner:

4-5 oz. turkey burger

cauliflower, tomatoes

guacamole and bell pepper/carrots

Often a teaspoon to a tablespoon of peanut butter after dinner/before bed.

I've been taking PAGG for a couple weeks, cinnamon at each meal, plus a B-complex and probiotic daily. I drink at LEAST half my body weight in ounces of water each day. I haven't been doing much working out and I haven't been doing everything I can on cheat days to minimize negative effects. I'm trying to think of other things to tell you all. Any other information I can provide?

Any suggestions you can make would be greatly appreciated!!

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The Best Answer

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First, I commend your sticking with it despite not seeing what you expected results wise! Also, no doubt you have the discipline to stick to a program- good job tracking. I know that protein is an important component of the 4HB but SLOW carbs are also vital.

Two items pop out to me:

Enough beans? By my estimation from reading book and forums, it looks like 1/2- 2/3 cup of beans at least twice a day is average=minimum of 1 cup/day.

Sleep: How long before you go to bed do you eat? Having fats (guac and/or nut butter) before bed can disrupt sleep because of digestion interfering with sleep patterns which can affect weight loss. Are you sleeping around 8 hours/night? Maybe try hitting those fats earlier in the day.

Exercise also: I read about some forum women who are trying to lose fat doing many more training days than described in the book and often they are not getting the results they seek. Could overtraining be an issue?

Are you gorging at least one meal on your Dieters Gone Wild day to make a big jump in calories?

HTH,

Joy

  • student4life commented Sep 7th 2011:

    Hi Joy,

    Thanks so much for your reply. I have been thinking about my bean intake, thinking it might be too low, so I will definitely modify that.

    I also think you hit the nail on the head with your sleep inquiry. I'm a pretty terrible sleeper. Whenever I'm stressed or anxious about something, sleeping enough and soundly is almost always affected. So, no, I don't consistently get 8 hours/night. I do get hungry a little before going to bed, though, so maybe I'll eat a couple spoonfuls of beans/lentils instead?

    As for exercise, I'm definitely not overdoing it and, in fact, my concern was that I'm not getting enough. Thoughts on incorporating MEDs regularly?

  • student4life commented Sep 7th 2011:

    My binge day is exactly that - a binge DAY. I like to snack, so on the day I am allowed to eat everything I tend to eat every 1-2 hours, so it's challenging to sit down and have a meal, but my caloric intake significantly increases over the course of the day.

    Again, thanks for your help!

    Sarah

All Answers

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Hi!

First off, congrats on sticking to the plan this long without completely going off of it. It's great you have that commitment to stick to it vs. just chalk it up on not working. It does work though!

Ok, for breakfast. Does the Chicken Sausage have any added sugar or dairy? You may want to check this to make sure. Just the smallest bit can be the difference. Also, where are your legumes for breakfast. It's a good idea to get some of the protein you get in the morning to be legumes. If you can't stomach legumes in the morning, eat at least 1/2 cup of them between breakfast and lunch.

Are you eating within 30minutes(ideally) to an hour upon waking(not rising) in the morning? (this is important)

Is the Yerba Mate sweetened? I am assuming not.

Pesto USUALLY contains parmesan cheese. Unless you make your own pesto, you may want to check the ingredient list for the pesto. Also, depending on how many olives you have in that olive tapenade, olives are considered a fruit, thus not allowed, but I've had stray olive here or there without effects.

Other lunches look fine. Dinner, carrots are allowed in moderation, so if you have carrots everyday at dinner the natural sugar content could spike your insulin and also make your weight loss slow or stall.

Ahhh, the nut butters. Is your peanut butter just peanuts and salt? While a little snack before bed is fine, having nut butters could also be a factor on the slow weight loss as it is filled with fat and calories. If you do the Slow Carb Diet correctly, you won't need a snack between meals or before bed.

Hope this helps! Good Luck!

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