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SIX PACK: Is this possible?

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Hi, I was wondering if it's possible to see some of my abs or even a 4-6 pack in 1 month if I workout 5 days a week and stay on a strict diet? I'm 18 years old, 5'5, 137.2 lbs and this is my current pictures. I was wondering what my body fat percentage is and if it's possible to get to around 10-12% body fat in 1 month if I...

Cutting out beans to speed up fat loss?

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I go to them when I need a "filler" food... ya know, something to plump up a meal and make it more hearty while still being "paleo/slow carb". But I have a sneaking suspicion that if I was to cut beans out (i.e my beloved kidney and black beans, etc), I would be losing fat faster. Could they be the tipping point to me losing...

Burn fat before building muscle?

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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.

Breakfast before or after workout?

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I workout first thing in the AM, or it doesn't happen. Can I wait until my workout (usually 30-45 min) is over to eat, or should I eat first? It would litterally be eat, put dishes in dishwasher, workout, so I don't know if that's too soon. I expect most days I'll be eating 2 scrambelled eggs w/ veggies.

Different Results

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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. ...

Before and after: 3 months 32 pounds

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Hello my fellow SCD teammates, Long story short, I started at 215lbs and I am now 183lbs. I followed the diet pretty strictly and went nuts on my cheat day. 7:00am wake up 7:10 am- protein shake in the shower, standard process SP complete diary free shake, and morning vitamins 12:00pm: 2 chicken breasts, 2 cups of...

What are your favorite modifications to plan?

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Everyone's body, needs, working hours, preferences are different and I know many of you have made some modifications to original plan from the book. Especially those rebels amongst you. What are some modifications that worked for you and some that did not? Everybody, please use comments and votes for best answers (a.k.a. th...

ArcticHacker: GOAL!

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I’ve been on the Last Mile for the couple of weeks to see if I could get from 16.4% to 15%BF. I gave myself a deadline of 3 weeks to do it because I know from past experience that I’m not very good on low carb diets. Luckily it took half the time I expected when I reached 15.2% BF. I’m calling it a success!!! To celeb...

Will P90X Exercise work for me?

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

Anybody gone Paleo?

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I've been doing the SCD for 5 weeks now and have been having stomach problems after eating the beans. It doesn't seem to matter what type - I cook them myself and make black, white, and lentils. They make me feel bloated and gassy - my stomach was best on my Saturday cheat day this week when I had yoghurt, fruit, and every...

Helpful health-bits

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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...

Can I build muscle with SCD?

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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...

12 Week Update - Woo Hoo!!

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Hi Everyone, I started January 5th weighing 305.6. Today I weighed myself and was 265, for a total loss so far of 40.6 pounds. My initial goal was to be 270 by the end of March. I was excited to be 265, with a week short of my goal date. Not too shabby for a 48 year old guy. The next goal is to be at 235 by the end of ...

Best protein shake brand

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What's the best post-workout protein shake you've ever used and why is it your favorite? Mine is the chocolate SYNTHA-6 shake (not the mix). The shake has 40g of lean protein and only 2g of sugar, but the best part is that it actually tastes like a real chocolate milkshake (unlike stuff like Muscle Milk which tastes like chem...

Geek to Freak Cheat Sheet

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For those trying to gain mass (or simply burn fat), I thought I'd put together a cheat sheet of the Geek to Freak routine with all the videos / supplements / diet: Diet: To gain mass, follow the Occam's feeding diet (slow carb plus potatoes/rice. To burn fat, just eat the slow carb diet and rest 30 seconds between exercises...

Myopic crunch videos?

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Does anyone out there have a video (Youtube, etc) of the proper technique? Or, would someone be willing to post one? I know I'm not the only one who might be wondering if they're doing it right.

Before and After (Pictures)

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So, I'm posting these here as an incentive to get my arse straight into gear again after indulging over the week in lieu of my time of the month. As you can see, there is very minimal change in the photographs after four weeks, and I have lost very little on the scale (2lbs). However, I think that this is because a) I have...

water..water..water...

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I am pretty sure I am starting to grow gills. I am currently drinking a gallon of water while I'm at work, plus a bottle first thing in the morning, and another big glass or two after I get home. I am watered out! I have been drinking some green tea with mint, and no sweetener. I was just wondering if anyone has any othe...

Speed up recovery time

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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.

Please, I need URGENT help to decipher the 5k to 50k 12 weeks marathon training!

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Hello, I registered to run a marathon on May 22nd (about 16 weeks from now) I have only previously ran one half marathon on April last year and never ran again after that. I just started training for this marathon less than two weeks ago on a “traditional” marathon training, today was my first day I ran (barely) 10k sin...

Can I workout in the morning before breakfast

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I go to the gym first thing in the morning before I get ready for work because it's the best time for me and I've always heard it will help me burn more calories during the day. But, how does this fit in with having to eat within one hour after waking? Should I eat a spoonful of almond butter before I workout or ... what? A...

Meal after workout

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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...

diet pepsi and exercise

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First off I wanted to thank you all for being so helpful! It takes me a while to get used to something new, especially a diet! I know you all said no diet pepsi but tim does say you can have no calorie soda. Im pushing the issue b/c i tried going w/o it today and it was hellish. im not sure i will stay on the diet if i ha...

Occam's Protocol Exercises

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I'm a little unsure about how to begin Occam's Protocol's exercises. Here's what I did on Day 1, let me know if this is right. Close-grip supinated pulldown - Trial weights: performed 5-rep sets with a minute between each, increasing weight by 10lbs until I couldn't complete 5 reps. Then took the previous weight I could do ...

Do you follow the Occam's Perscriptions or the Geek to Freak Supplements or both?

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I want to do the Geek to Freak and am confused as to which supplements to take. 4HB describes Occam's Prescriptions (pg 208) and then another set of supplements on Geek to Freak (pg 186). Which one should I follow?

Wish me luck: kettlebells

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Starting kettlebells this weekend. Still undecided whether to buy a kettlebell or go the T-bar route. I'm just coming off a rotator cuff injury, but I think it's time to get into it.

I'm MAD at LOMAD!!

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Sorry, that's the best title I could come up with. LOMAD. Liter of Milk a Day. Have you done it? Did your BF% increase, stay the same.... OR did it drop? GOMAD. Gallon of Milk a Day Did you do it without puking? Photos would be a great help! (not of the puking-- of your body changes!! sickos)

Does anyone feel more tired after starting this diet?

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I know most people say they feel like they have MORE energy, but I'm feeling significantly more tired. Just wondering if I'm detoxing sugar or something? Anyone have any ideas?

Before and After! Weeks 1, 4, & 7!

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Hey guys here are my before and after pictures while on the SCD. It changed my life. Really. I've been off it for about 2 weeks now and am experimenting with occams, but I just love the way I feel when on the SCD, so I'm officially back on starting this week. I didn't keep much track of my inches because I was seeing obvio...

Is 15lb Kettlebell ok on this one?

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I love it! I am going to start but messed up an bought a waaay too light Kettlebell of only 15 pounds so is it ok to just do high reps until I get to where I can do 75 at once? Thanks for the pics and video.

Protein Pudding

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Recently I have been trying to integrate avocados into my diet. I know they have a lot of fat but most of it is mono or polyunsaturated fat, so it's still quite healthy when eaten in moderation. The other day I mixed half a avacado into my protein shake and surprinsingly it got a pudding like consistency and it tasted realy ...

Da belly fat...

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6'0 Male 188 lbs So I've been doing SCD for about a month and a half now. Been working really well so far. If anyone's seen my other posts, you'll know that I train in the art of Thai Boxing. Been doing that for a few years now. However, as much as I train, (and now finally reigning in the diet), my f**king gut still remain...

Ramadan (Fasting) and the 4HB

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Since Ramadan starts after tomorrow, i need advice from anyone that would know/recommend a training/diet regiment that could work in order to maintain my current program. Ramadan is a month of fasting from sunrise to sunset. No water, no food all day. So i need to fit all meals and workouts from sunset to sunrise. Check my p...

Mistakenly took carbs today =(

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I did a 30 minute workout and had a plate of whole wheat pasta with chicken. I thought it was the right thing to do, because I remember reading it on the book. But i just came to confirm and I saw a few posts saying it is only for those who did some endurance exercise. What do you people think I could to amend this? Have 8 e...

Cooking spray and exercise

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I had a delicious omelette this morning on my first day, with egg white (25g protein), spinach, pure salsa, 1/4 cup black beans and one piece of turkey bacon (6g protein). I used a little bit of 100% canola spray to coat the pan so it wouldn't stick. Is this touch of cooking spray going to make any difference? If so, any ...

"Floating" cheat day position: acceptable?

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Hello everyone! I am here with another question. My cheat day is accidentally "moving" during week, is it okay? Or I should make it strict to 1 day, for example Saturday, Friday, Sunday etc. for the time being? I will be glad to move it as I please due to various circumstances (a party/eating out in Japanese restaurant/birt...

Do you stretch before workout?

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Do you stretch before workout? "Experts" can not agree - if you google it experts contradict each others. What do you do and think?

What are some good snack foods I can have?

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I know that Tim says in the book that you should eat amount in that you dont need snacks, however I am a 19 year old male, I workout regularly and I am hungry all the time. I dont really want to prepare another meal of chicken and beans every 2 hours I want something to eat. What are some good snack foods that you eat that ...

Best pre/post workout meal for fat loss

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Or is it more productive to replace a meal with a protein shake? I'm an exercising newbie if you haven't been able to tell :)