Getting great results? What's on your plate?
I had great results following the slow carb diet and a lot of people wanted to know exactly what I ate and how I exercised. So I'm going to post my detailed meal plan here and encourage you to do the same. I certainly did NOT follow all of the rules! My diet was more protein heavy because I really hate beans (Tim said to just have extra protein & veggies instead).
Right after waking: .5L of ice water *1.5 was a typo sorry
Before each meal: AGG, cinnamon, and full glass of lemon water
Protein-heavy breakfast within 1 hour of waking up:
Breakfast A (35g protein):
3 Scrambled eggs with mushrooms, butter, scallions, and thyme, and 2 oz of chopped up ham
On the side: 1/4 cup of cottage cheese, 1/2 c of edamame (in the shell)
Breakfast B (30g protein):
2 soft boiled eggs
Sliced avocado wrapped in 1oz of smoked salmon
On the side: 1/4 cup of cottage cheese, 1/2 cup of edamame (in the shell)
Carrots & edamame (fresh & dry roasted)
an occasional indulgence of Columbus hard salami
Lunch A (28g protein):
Spinach salad with artichokes, hearts of palm, raw broccoli, shelled edamame, 4oz ham, 1 hard boiled egg
1TB Newman's Italian dressing
Lunch B (28g protein):
Sliced tomatoes topped with:
Tuna 'salad' made with with olive oil, kalamata olives, black pepper
Handful of almonds
Lunch C(28g protein):
Homemade lentil soup with 2oz of bacon
Grilled asparagus w/just a dash of parmesan
Seared ahi tuna, or any fish
Sauteed spinach with garlic herb butter and sesame seeds
Sauteed shrimp scampi with butter, garlic, and lemon juice
Sliders: Mini hamburgers topped with sauteed onions, avocado (w/o bread)
Side salad of spinach, broccoli, and carrots
Where's the beans you ask? I mostly snacked on edamame throughout the day to get my carbs and curb my hunger. Anytime I'd get hungry, I'd refill the bowl. You really can't overeat these so if you like them, then use em!! Adding beans to my meals would ruin the entire flavor palate of the meal, so I opted to have them in between my meals. I would also snack on soy nuts to change it up once in a while. They're pretty tasty!
The occasional Steviade (lemonade with stevia and fresh mint), strawberry sugar-free JELLO with whipped cream 1x/week, and a little Maxwell International cafe french vanilla coffee in my coffee.
For exercises, I did 30 minutes of these 2x/week:
During and just after workouts: 1/2 SYNTHA-6 chocolate shake, I can't live without it!! That's about it, leave me a comment on my profile if you have any questions...
Thanks for your post. I've been doing the four hour body for a month now and although I've found it hard not to eat bread on a Sunday (day after my binge day) I've still over all lost inches. Reading through your post I think I'm actually eating the wrong amount of protein and wondered if you could explain how to figure out how much protein to eat a day and how to figure out lean body mass? I've been having a whey protein shake for breakfast with one egg (in an omelet style) and then been weighing about 120g of chicken/red meat for the rest of the day. By weighing I mean literally weighing uncooked meat. I currently weigh 65kgs and have a layer of fat surrounding everything that I would really like to shift!
I love Syntha-6 as well!! I go to the gym in the morning and find it difficult to eat a 30g breakfast upon waking so I have been opting for a protein shake to give me energy at the gym. Is this a good meal replacement for the SCD. I am supposed to get 117grams of protein per day. It is very difficult to eat 4 meals so is one shake of Syntha-6 going to effect my results that much.
I want to reduce my % fat as well as maintain my muscle so I am sort of incorporating the SCD with the Kiwi workout and some HIIT training twice a week. I dropped 3% body fat and only a few kgs, but lost approximately 10 inches thus far. In the last week I am plateauing and I am wondering how or should I drop the shake!!
Anyone's opinion would be greatly appreciated!!
Thank you so much for this. Very helpful. I'm on my first week of the diet after quitting for awhile. I just got so sick of beans I couldn't stand it anymore. (And I like beans!) This time I've done a lot more salads and meat like you.
This week for lunch I had a variation of this salad everyday: Spring mix lettuce, half an avocado, sliced tomatoes, sunflower seeds, and some days I added a hard-boiled egg, bacon, or leftover meat from dinner the night before. I did use a honey-mustard dressing and am realizing now that is probably too much sugar. So next week I am going to try to switch to Balsamic Vinegarette or Italian dressing. I figure as long as I am moving in the right direction, it is good.
For dinner last night I made a stir fry with thinly sliced flank steak, red bell peppers, onions and jalapenos. So tasty! A little hot, but good.
For breakfast, I've been having two eggs and either turkey bacon or regular bacon. Trying to avoid regular bacon as I know I can be healthier.
Thought I'd share a bit of my meals as you did. Thank you!
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