SCD Success Story: roberdingo
I started the SCD just over 3 months ago and have reached my goal. I have had amazing success - I have lost 7kg and ~4%BF. 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 it was SO easy.
I'm so glad I took before AND after photos. Even when I look in the mirror now I don't see much of a difference. But when I place the photos side-by-side... WOW I really do see it.
(Sorry about they gran-dad jocks)
HOW DID I DO IT EXACTLY? Dedication and tracking. On a week by week basis I slowly tracked and tweaked the SCD to find what best worked for me. This is the method after the end of 3 months:
-SCD (est. 95% adherance)
-3/4 meals a day ~approx 4hours apart
-one of these 'meals' were sometimes a protein shake (~every second day)
-shake: miscellar protein shake w/ water and cinnamon added only (brand: optimum nutrition)
-Removed dairy completely (except cheat day)
-Removed sugars/sweetners entirely (significant effect noticed)
-Only drank sugarfree drinks (max 500mL total per day)
-10min Cold showers once a day
-Tsp of Almond butter before bed and immediately upon waking
-500mL of cold water immediately upon waking
-at least 30g protein breakfast (40g preferred) within 30 minutes of waking.
-cinammon w/ daily black coffee
-lentils >> beans - I found a significantly greater loss with lentils over beans
-cheat day breakfast remained SCD
-Rest of the day was a free for all, and often extended into the early morning hours (out late drinking... you know how it is)
-damage control was done ~50% of the time
(wow this looks like a lot once I break it all down, but seriously it is like second nature now, and I did not incorporate it all at once and I think that is key)
THE ONLY EXERCISE DONE WERE THE AB EXERCISES. Breakdown: 20mins x twice a week x 4 = 2.6hrs per month!!!
-minimum 75 kettlebell swings (initially took 3 'sets' to reach 75, now 3 'sets' im up to 125)
-cat vomit exercise
-slow myotactic crunch x ~12
Seriously this was ALL the exercise it took. I work a desk job. I don't play sports. I haven't been to a gym in 2 years. The only contributions from my lifestyle is that I have taken up surfing in the past 6 weeks, a couple times a week, and sex a couple times a week, but I don't believe either has compounded much to my results. I ride a motorbike and that does build shoulders.
Interestingly, 2 years ago I had lost this much weight through cardio and a low-carb diet but I looked... different, unhealthy. The cardio method had resulted in me losing too much muscle as and I looked atrophied and malnourished. You can't say I look like that now
I wrote this post because:
a) I am very proud of myself
b) To give praise to Tim Ferris - his ideology has forever changed me.
c) I really hope this INSPIRES others. [ Tah if your reading ]
This community has helped me a lot and I want to give something back. Thanks guys. Next I begin my G2F journey.
I've rambled but I wanted to give as much detail as possible. Please feel free to ask me anything.
Wow! Excellent job, you look like the incredible hulk! Thanks so much for posting your detailed routine and daily slow carb diet meal plan. You're an inspiration to our members and now they can follow in your footsteps using your method. Good luck on the Geek to Freak program, it's super fun and you'll gain tons of muscle. Keep us posted!
You are buffalicously awesome!
Thanks for taking the time to share your eating and exercise regime!
You're right, it does seem like a lot to think about but once you get into the pattern of it, it's second nature.
My exercise regime is only a little bit longer than yours (I've added some upper body exercises) and I am also thrilled with my results with such minimal exercise. I do walk alot but not at any intense aerobic level and I x-country ski a couple times a week. Though lately it's been too cold for skiing.
Just out of curiosity, what is your next stage?
What are you planning of maintenance?
Congratulations on reaching your goal!
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