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Tuesday, December 20, 2011

1 year on 4 Hour Body, & the results are.....


I have probably overused that word by now. I started my 4HB journey a year ago today on 12/20/2010. I did not know how long it would go, but I had to give it a run because it was time to lose weight. My blog has pretty much all the details of how I got here to this point and time, but besides the obvious changes which I talk about all the time to anyone who asks, there have been other significant changes in my life and other accomplishments since I started the 4HB.

*I was 299 pounds and now weight 222 pounds (77 down yeah!)

*I went from a 55 inch waist to a 38 inch waist

*I have NOT been sick one day since I started 4HB, not even a runny nose (could be the athletic greens)

*I have NOT thrown out my back in one full year. I used to throw out my back about three times a year. The exercises by Tim in the book work.

*I have new perspective on life that I started on 12/20/2010. I put my family first and who cares what happens in my career. The odd thing is I took an easier job at my company, because I wanted to take it easy and really have more time with my family. You have to keep in mind I was working 6 am to 7 pm pretty much 5 days a week and then I would put in another 5-10 hours on the weekend. It was definitely a demotion, to my coworkers, but what they didn't understand is I didn't care nor did I see it that way.What happened was I experienced the most growth in work skill sets and also received the biggest promotion of my career. Funny how those things work out.

*I got to meet Tim Ferris and many other awesome people at a private event that was put on by Tim. I was inspired by them to further push myself to learn more to educate myself more and become better. I was also inspired to write and dare I say I am close to finishing a short book.

So here I am one year later and feeling great. That is the short summary. If you read this and would like some help on your 4HB journey, drop me a comment. I would love to help. I have plenty of tips and ideas that can help. I consider myself an ardent practitioner of Tim's 4HB.

I have thanked Tim Ferris multiple times, but why not one more. Thanks Tim!

Saturday, December 3, 2011

12-3 - Damn I gained 2 pounds!!!

..before I get to why I am mad about gaining 2 pounds, here is a quick recap from last weekend.

I stayed strong and didn't cheat on last Friday (after Thanksgiving) and lost 4 pounds, weigh in on Saturday : 228 pounds!

I crushed it on Saturday and woke up on Sunday weighing 234 pounds.

So I of course jumped back on and made it all the way unti last night (Friday) and I had about 10 pita chips. I broke down a bit, but I knew I wasn't going to beat my best of 222 pounds so I delved into a mini-cheat.

I woke up this morning and was feeling great because I was at 226 pounds!

It is about 5 pm and I am MAD!!!! I spend the whole day at my son's flag football tournament (they won and I thoroughly enjoyed it)....but damn it kind of put a crimp on my cheat day. I had my donuts..but a Subway Sandwich isn't like cheating......

So in any case, back to why I am mad. It is 5 pm and I have only gained 2 pounds. I have been cheated out of my cheat day so far. I will make it whole tonight!!! It is on like Donkey Kong!!!!

Friday, November 25, 2011

11/25 - After Thanksgiving update

What a feast! Boy did I feel like #$@^&*% at 10:30 pm last night though. I showed absolutely zero restraint yesterday during my families' Thanksgiving feast.

That was the plan though and no big deal. So here were my stats:

Since my last post I have been in maintenance mode, I typically have weighed in Saturday morning at 222-224 pounds.

Thursday morning I woke up at 226 pounds. This morning (Friday) I weighed in at 232 pounds. 6 pounds of damage is normal for what am I to do the rest of the weekend?

Here was my plan for the weekend. Definitely jumping back on the 4HB on Sunday. I was going to go for it on Thursday and then play the rest of the weekend by ear.

It's Friday morning about 10 a.m. and I am on my 4HB routine. I had my protein shake (whey protein isolate + athletic greens). Then I had my protein bar with a cup of black coffee. Now I am just exercising my mind by reading e-mails, blogs, tweets and doing some writing.

I have already decided that I am going to enjoy my cheat day on Saturday....but what do I do today? Not sure, but going to play it by ear. I have to be careful not to get lulled into a false sense of feeling great, because I feel awesome after my 4HB breakfast. I have to remember that I put on that 6 pounds yesterday. Too much feeling great could result in a complete meltdown over today. If I woke up at 238 tomorrow....I would be #$%^&* lets see how it goes.

There is my update peeps........catch you later!

Saturday, November 5, 2011

11/5 update - In maintenance

This mornings weight was 224.1 pounds.

If you look at my lowest weight it was 222.6 pounds. The last couple of weeks I have had some extra cheat meals here and there, nothing crazy, but I am amazed at the maintenance of this food plan.

Let me clarify extra cheat meals:

*On Friday night I have had a cheat meal the last 2 weeks. If I know I won't break my lowest weight I have a cheat meal, but I don't go into cheat mode...which means I don't gorge myself.

*I have the last 3 weeks I have done double-cheat-day on gone for it on Sunday as well (just not as crazy).

*Over the last 3 weeks I have also had 2 cheat meals during the weekday

I really wanted to see what the effect was to my body and myself when I add these meals back in. Here are my observations:

*My energy has actually decreased a around those extra meals
*My weight has been pretty stable
*I am up to 232 on Monday morning and then drop down to 222-224 on Sunday morning

I don't have anything too exciting, but I am still diligent in analyzing what I eat and reviewing the effects.

Have a great cheat day everyone!

Saturday, October 22, 2011

Maintenance in full effect

Its been a long time since I've blogged and updated. Here is the update.
*On 10/6 I weighed in at 222.6

I was down 77 pounds, my best ever....but headed to Las Vegas that Thursday. I held on all day Thursday, but definitely did a double cheatday that week.

*On 10/13 I weighed in at 224, not as good but it was a Thursday and I was headed to Eugene, Oregon for some family fun time. I went on a 4 day cheat (wow). I planned it no big deal.

*So today 10/22 I weighed in at 223.....after crushing smashburger last night on a Friday.

I weighed in yesterday am at 225, so I did not anticipate losing any weight today off my previous best so I went for the early cheat meal. So I laughed at this mornings weigh in.

I knew this month was going to be about maintenance based on my travels. I was on the road just this past week for 3 days...and I stuck to strict 4hb.

I feel like a CSI when I eat now. Everything I eat I look at first and think how it effects my body. I analyze it , I think if it's good or bad, taste, carbs, weight effect , will it slow me down , etc. Ten months in I feel like a food scientist, but I am keenly aware of how food effects my physical body and mental state.

That's the update.....,I'm off to enjoy the rest of my cheatday!

Saturday, October 1, 2011

76 lbs lost! Great come back week!

After last weeks subpar results, I was back on track. I can't say I did anything special out of what I ordinarily do because I didn't.

A quick recap on subpar:

9/17 weigh in: 224.3
9/24 weigh in: 227.8
10/1 weigh in: 223.3

So you can see I had a 3 to 4 lb gain last week. I considered it no big deal and just went on with my 4HB program. So today's weigh in was great because I hit my all time low.

I've been on this about 9.5 months and lost a total of 76 pounds. What I am most proud of is that I have spread the word of my success and it has led to over 25 of my friends and co-workers to jump on board as well.

As soon as I post this I am off to the DONUT SHOP! You can catch my pictures of my cheat day on instagram (jtamoe46) or twitter @jtamoe46

Calling the 4 Hour Body a life changer would be an UNDERSTATEMENT for me!

Saturday, September 24, 2011

Tough week, but........

This week was a tough week. So certainly not the great news I like to write on Saturday's. The bottom line is I weighed in at 227.8 this morning. I was 231.8 last Sunday after hitting an all time low of 224.4 on Saturday.

So that was a net gain of 3.4 pounds. What happened.......I had a cheat burger and fries and onion rings on Tuesday...had business guests in town and I was helping to host. Then I had some cheese in some beans, hey I was starving! Lastly I had some desert on Friday.

Once I hit Friday morning at 228, I figured I would have something later anyway.

So like I said, I can choose to be bummed or I could choose to enjoy my cheat day and get fired up for next week. I choose to enjoy cheat day and get busy on Sunday!

Saturday, September 17, 2011

Down 75 pounds total & got that 1 pound this week!


My goal was to hit 224 point anything. So that puts me at 75 pounds down total over 9 months!

Sunday's 232.2 pound weigh-in (post cheat day)
Monday: 229.8
Tuesday: 227.6
Wednesday: 226.6
Thursday: 226.2
Friday: 225.2
Saturday: 224.3

For me this week it was about hitting that 1 pound. I have been in this range for some time maintaining. Keep in mind my original goal was 250. I know this is going to sound silly, but I really wanted that 224 because it sounds so much better that 225. 224 has kind of a 220 ring to it while 225 has a 230 ring to it. I know it sounds stupid, but mentally it feels great. When I put that goal out there earlier on my blog I wanted to hit it!

You should see the grin on my face as I get ready to post this and drive off to the DONUT SHOP! Have fun to my 4HB crew, my bro Charlie, sis Sina, and cuz Devo who are about to partake on a hike up a mountain......I would join them (LOL), but I would rather much go to the Donut Shot! To make myself feel better I will buy them a couple and they can eat them later......IT IS CHEATDAY AFTER ALL....WE CALL IT FREEDAY!!!

Wednesday, September 14, 2011

Wednesday 1/2 way point check in!

So I used to blog randomly at random times. I blogged on Saturday morning and last Sunday morning. Now I am going with the 1/2 point update.

My last blog gave you Sunday's 232.2 pound weigh-in (post cheat day)

Monday: 229.8
Tuesday: 227.6
Wednesday: 226.6

My goal is get to 224 point something. Usually my best weigh in is on Friday. I got a good shot this week at meeting my goal. Nowadays I don't get the wild swings I used to, but I've reached my goal already so now I'm just driving it down further. Some small knits I added in was I've worked out at the gym twice this week (I haven't done that in about 3 months). Nothing crazy but I go pretty hard on the elliptical for 28 minutes and then some light weights.

I still do the crunches at home on the bosu ball and the cat vomit, but if I go to the gym then I take out the kettle bell.

I am doing at least one cold shower per day and no almonds and no CHEATING on the food whatsoever. Saturday will be here before I know it and a number of ideas come to mind!!!!

Sunday, September 11, 2011

Post Cheat Day / Free Day

I rarely blog after cheat day.....because I just don't anymore, but I have been in the habit of just posting the good news on Saturday morning. I figured lets flip the switch and go with the Sunday blog with a post cheat day theme.

So I weighed in at 232.2 this morning. That is a weight gain of 7 pounds in one Additionally I feel kind of crappy. That's it for the bad news.

A couple of things to paint the picture here. Gaining 7 pounds in one day is no big deal to me nowadays. Been there done that over the last 9 months. I once gained 14 pounds in one day.

Feeling crappy is no big will be gone by lunch time.

I welcome the breakfast of protein shake (with athletic greens), protein bar, and black coffee (with cinnamon).

Cheatday fulfilled what it had to. I was able to vanquish all the mini-urges I had during the week. I thoroughly enjoyed the whole day yesterday. Donuts, burgers, the new adventure to get that chicken pot pie....and the coffee and donuts at 9:30 pm. That had to be one of my best cheat days ever. I know I won't be craving anything until around Thursday evening and then the mental switch kicks in that tells me to hold out until Saturday. The psychological effect of cheat day for me is astounding. I feel fully satisfied.......and yet sick of eating all those carbs. I can't even look at a carb today without feeling queezy.
It's a new day and a new week and I am targeting 224 pounds. I understand it is going to be an arduous taks, but what the heck why not.

Lay out your B.H.A.G! That's Big Hairy Audacious Goal! I got that from Valerie Khoo, great read right here:

224 pounds may not sound audacious, but my goals are beyond that. I strive everyday to get better!

Saturday, September 10, 2011

9/10 update- Still living the lifestyle and down 74 pounds!

I weighed in this morning at 225 pounds! *Total loss of 74 pounds *I measured my waist and it came out to 38 inches! (down from about 55 inches, it hurts to type that) *I am almost at the 9 month mark (9/20 will be 9 months) I had a great week. My brother told me he hit his lowest weight, last night he is down about 63 pounds as well so that was awesome. What made it a great week is that I celebrated my success last week with a "DOUBLE-CHEAT-DAY". It was labor day weekend and I knew there was going to be plenty of goodies on last Sunday so I had planned to do it. I can NEVER skip a Saturday cheat never. After a weekend where I do a double cheat day, I don't expect to have any weight loss, I just try to get back to where I was before. On a side note when I have a cheat day, I don't do it like Tim does where he waits until lunch and then he starts loading up. I start loading up right when I wake up. So as I type this I'm thinking of driving to the donut shop (well that's an automatic now) and the Chicken Pot Pie I am going to see later (found by my sister-in-law), see link: I wondering how I fit in smashburger in between my daughters gymnastics and the Oregon Football game....hmmmmm Nonetheless I am ecstatic that I dropped another pound, it feels like a fluke because I had a double cheat day last weekend...but who cares......that ball went through Buckner's legs and it counted! Happy FREE DAY (my 4HB group coined that as our cheat day phrase) and keep Living the Lifestyle and eating the food plan. I got that from Lucas Starbuck! Here is his website: I am out!...on to the donut shop!

Monday, September 5, 2011

Saturday, September 3, 2011


So I hit my all-time low weight!

*I weighed in at 226.0 pounds
*That is a total of 73 pounds lost
*Time frame is about 8.5 months

The adjustments I made were no real adjustments. For the past 3 months I've had weekends where I had a double cheatday or I was on vacation in Hawaii, so there was a cheat week. A couple of weekends I added in an extra cheat meal on Friday night. Keep in mind I already had far surpassed my ultimate GOAL WEIGHT. Any extra now is like gravy (no pun intended). So if I delved backed into the calendar (and I can and that's why I keep a blog) I can see different patterns. It had been awhile since I strung together back to back weeks and NOT EATEN ALMONDS.

So what I did was go back to just straight up no EXTRA CHEATS OR CHEAT DAY and last week I hit an all time low, not by much but I got to 227.1 pounds. This week, I just cut out the almonds and stuck to it again and presto I hit 226 pounds.

I'm off to enjoy my cheat day......oh yeah it's Labor Day Weekend so I am probably going back for a double!

Saturday, August 27, 2011

8/27-Update- Lowest weight (barely) & doing UNBELIEVABLE!

I have not updated in awhile, but been pretty busy....even though that isn't a good excuse. So let me quickly recap the turn of events while I gobble down some chocolate croissants and some morning buns. A great present from my brother Charlie and his wife Sina. It's cheat day today so it is on!!!

So for the week of 8/14 to 8/20

*I cheated at dinner with PIZZA on Tuesday of that week
*Cheated the next day Wednesday at lunch
*I then was off to a trip to NAPA which was awesome, I only cheated on Saturday, but I didn't go crazy.
*I got back Sunday night and I weighed in at 234 pounds
*Weighed in on Monday morning weighed in at 232.4 pounds

So for the next week, 8/21 to 8/27, I was back at the slow carb

*I had not worked out at all for 2 weeks, just decided to take a break
*Then on Wednesday I made the mistake of hauling 2 heavy boxes of my kids on their fist day of school and tweeked my back. If you've read any of my earlier posts I talk about how my new exercises have prevented my proverbial back going out every 3 months like it used to. So I just tweeked it, jumped back on the exercises that night...and presto back fixed. So going on 8 months without major back pull is awesome.
*Other item to note.....I haven't been sick once since I started the slow carb food plan (8 months)
*So here I am on Saturday and the weight is at an all time low of 227.1!!! I am fired up!!!
*It's not much of an all-time low at this point and this time its decimal points down.....but I still want to hover between 220 - 225
*I've posted before that I am amazed at my ability to hit the 227 every saturday

So I mentioned a weekend in Napa and to leave it at a mention would do it a huge disservice. I went to the Opening-the-Kimono event and got to see Tim Ferriss speak. It is a bit embarrassing, but I am such a fan boy. I lost 72 pounds, can you blame me? It was an amazing experience and besides meeting Tim, the group of people there was awesome. I have a new found direction in my life and and am game-planning on how to get there. I feel I have a new suport system to help me. I plan on taking what I learned from the event and taking it to the same levels that I have take the 4 HOUR BODY. It will be a tough journey, I know I will make tons of mistakes and errors. Kicking butt and becoming an awesome life hacker it what I want to do. Finding that inner energy/mojo/motivation/direction to write that book I've been struggling with will be conquered!

That's is it for now......OFF TO CHEAT DAY...oh yeah that's right...... my group and I call it FREE DAY!

Sunday, August 14, 2011

Saturday 8/13- Wow Hungover! But went on Cheating--Hit all time lowest weight!

So last night me and my crew went out on the town and celebrated my BDay. I was a fun time by all and I had way too much to drink. That being said, lets go through my my weekend.

I woke up Friday weighing in at 229.0 pounds on the dot. That was a great week for me. I did a double cheat day last weekend, the schedule for summer activities just seems to pile on....and I love it.

I have come to realization that I have to check my ego on my new found MASTERY of losing weight. I woke up last Sunday morning after cheat day and weighed in at 232.4 pounds. I knew I could hit a new low and it was going to be a kick butt week, but I had planned this double cheat with the double.

I crushed it that Sunday at the Del Mar races with friends and woke up Monday morning at 237.2 pounds. That is the heaviest I have been on a Monday in awhile. But my EGO...said, "no worries time to kick some butt." Onward with the 4HB foodplan. So like I said earlier Friday arrived at 229.0 pounds. I had planned the afternoon to hang with the kids over at Boomers (Go Karts, Mini-Golf, Video Games).....and planned on having a cheat meal there. Man that pizza sucked. So back to going out on that fun night. It is well documented on Instagram. My buddy (dshebby) posted most of the pics and I did a few (jtamoe46). I did not do any cheating or dinner...but all that alcohol was one big cheat, along with all the sweet shots. I did drink so much that I hurled / threw up when I got home. Wasn't a major one...but I threw up.

So there I was waking up HUNGOVER....I stumbled over to the scale badly in need of excedrin and water...and what did it read?

227.4 pounds! My lowest weight was 227.8 pounds. I know it is not much.....but damn I dropped .4 pounds. My wife attributes it to me throwing up......I don't care I just read what it says!

Saturday, August 6, 2011

8/6- Cheating Experiment is over

The experiment i conducted was this. What if I cheated on Friday night (it was a big cheat too, just dinner), did a normal go for it cheatday on Saturday (no restraint), and a cheatday breakfast (went for it as well)? If I did all that what would my weight differential be.

*So last Friday my weight was 229.0 pounds
*This mornings (Saturday) weight was 229.0 pounds

The .0 was exactly the same on both. I tried wiggling on the scale a little bit and weighing myself again to nudge out a .1, but alas I stopped because.........who cares I almost accomplished what I wanted. I really wanted to get back to my lowest weight of 227.8 pounds.

I have been on vacation and did a cheat week and did a couple of double cheat days, so I have done extra cheats before. What I was looking for this time was to see how it fit into my normal schedule.

So what this tells me is that I can add in a dinner cheat meal, do an awesome cheatday on saturday, and add in a cheat breakfast on Sunday. I can do all of this and maintain the same weight.

Other things I did:

*I did my MED workout (bosu ball, cat vomit, kettlebell) 4 times this week
*Did cold showers 5 of 7 days
*Did PAGG regimen
*Strict 4HB the whole way, except for one night I had probably 40 almonds I am going to eat up those chocolate chip cookies daughter made on Thursday!!!!

This experiment is over and I now to fill my belly!!!!

Thursday, August 4, 2011

8/4 Update - Progess

Woke up today, Thursday, and weighed in at 230.8 pounds. It wasn't as much progress over the last 2 days as I would have liked, but I am not complaining.

My ability to lose weight in a small amount of time is still startling to me.

Two more days before CHEAT DAY, OR FREE DAY!

Lets see if I can get those 3 more pounds I am looking for.

Tuesday, August 2, 2011

8/2 Update----progress is in action

It is Tuesday Morning and the weigh in was 232.4 pounds

*That is two days of MED workouts (70 kettlebells, 30 bosu crunches, 15 cat vomit)
*Back on 4HB after cheating Friday night, all day Saturday, and Sunday breakfast
*My goal is to get to 227.8 pounds (my all time best) by Saturday am

Monday, August 1, 2011

8/1- Update after cheating experiment

This mornings weigh in was 234 on the nose. progress is being made, and the MED workout got done!

Sunday, July 31, 2011

7/31- Cheating experiment!

So I stared my cheat day early on this past Friday night, did all of Saturday, then also did Sunday morning breakfast.

Friday- at Padres game so, hot dogs, nachos, chicken tenders, cookies, crackerjack
Saturday - donuts, soda, pizza for lunch, tortilla chips, hot dogs, cotton candy, pizza for dinner, toffee and chocolate sundae
Sunday- omlete with cheddar, onions, sausage, sticky bun, hash browns, biscuit, couple bites of pancakes

So to back up, Fridays weigh in was 229.0
Saturday weigh in was 233.6
After Sunday breakfast, I came home and weighed in at 237.6

I am curious to see tomorrow's weigh in and next Saturdays weigh in. Hopefully I'm not getting to over confident in my ability to lose weight.

It felt great to be back on the 4th eating plan this afternoon

That's th update...till next time, I'm out!

Wednesday, July 20, 2011

7/20- The last mile .....has met the last straw!

The Last Mile.....has met the last straW

*I woke up on Sunday at 234.8 pounds (after cheat day)
*I then ate like 6 meals, you must eat every 3 hours (the book gives you the options)
*Besides the protein, green vegetables is unlimited (but green only)
*Every meal has to have like 60 nutes or 2 tablespoons of peanut butter
*So I woke up on Monday and I weighed in at 232.8
*I woke up on Tuesday and weighed in at 232.0
*I woke up Today and I weighed 232.6

I did consider that I was giving up too early, but I took other things into consideration:

*I was eating and I wasn't hungry
*Eating every 3 hours is a pain in the butt...I got tired of looking at the clock
*My energy level went down
*I felt like I was stuffing myself

I thought that being hungry or starving was bad before......the opposite is just as bad. I can scarf down that cream puff or cheesecake when my belly in full....but I want no part of scarfing down 8 oz of chicken breast & 6 pieces of asparagus and 60 almonds....when my belly is full.

Sunday, July 17, 2011

7/17- Time to hack it up!

I weighed in this morning at 234.8 so only a gain of 4 pounds on cheat day. I've been contemplating my next hacks all weekend and where are the next steps of the 4HB lifestyle for me.

I want to take it to the next level, so what to do?

I am my setting my weight goal at 218 pounds. I'm currently at 234.8 and my lowest weight is 227.8 pounds. So from today we are talking about 16 pounds.

This week I'm going to give the "last mile" a shot. I started this morning....and this eating every 3 hours is crazy! I feel like I'm back at football training camp and I'm checking the clock every hour. I'm eating almond butter and peanut butter like crazy as well.

I'm going to also pick up the workouts as well.

Once I get to 218, I'm gonna experiment with how much carbs I can add back in and maintain right around 225 pounds. That's the plan right now.

Saturday, July 16, 2011

7/16 update

So after my 6 day cheat fest and jumping back on last Tuesday i was contemplating skipping my cheat day today........NOT!

I weighed in at 230.7 pounds!

I'm 3 pounds over my lowest weight. So after being back on for only 4 days I lost at least 10 pounds from where I was I am going ton enjoy my cheat day and set some new goals for myself to take my hacking to he next level.

Friday, July 15, 2011

7/15 -I tried to minimize the damage

This is in response to Stephens's question on twitter. What damage control methods did I use in the 6 days?

The answer is.......I didn't actively thing about it, but I certainly did things:

*I worked out every day, nothing crazy. 30 minutes on elliptical and bosu ball crunches
*I took at least one cold shower per day, a few days twice
*I added an extra protein shake and extra helping of athletic greens in the afternoon

That's it. So in essence, nothing really actually than what I normally do outside of the extra shake and athletic greens.

I weighed in this morning at 231.4 pounds so feeling great!

Thursday, July 14, 2011

7/14 - And I am back from Vacation!


So I was on a 6 day whatever I want to eat show! See my previous post for the general rules that I was on. I was in Maui so eating the plate lunches was on whenever I could. I was eating pool food and snacking. Eating Ice Cream was abundant.

So my plan was to eat whatever I wanted the whole time, well I fell short of that.

I started on Wednesday 7/6 and that lasted until Monday 7/11. By the time I finished that last bite of Loco Moco at dinner.....I was disgusted. When we got home that night I could tell I had gained somewhere in the 10-15 pounds range. Keep in mind I didn't really care. What was very concerning, was how I left. I just felt disgusted with all the crap I ate on that day and my energy levels were sapped...and I just didn't feel good.

Enter Tuesday Morning.....and I jumped back on the 4HB lifestyle with the Slow Carb Food Plan. I got home last night and this mornings weigh in was......232.8 pounds.

*I left on 7/6 and weighed 228.0 pounds
*I am not sure, but gained in the neighborhood of 10-15 pounds
*I weighed in on 7/14 and now weigh 232.8 pounds


Thanks Tim Ferris, that experiment gave me some interesting and great results!

Thursday, July 7, 2011

7-7 ----and I am on Vacation

I left for Hawaii yesterday for and as soon as I got ont he plane I succumbed to eating off the diet.

That being plan all all along until the 14th is to work without a specific plan. The bummer was I left at 228 on Wed., so it was going to be a banner week. New all time high..etc., etc.,

I am though curious to see how I do with various cheating going on.

Here is my basic plan.

*Eat whatever I want
*When I am full, stop eating
*Workout every day, twice a day if possible

As I go I will add to the plan.

I am "OUT LIKE TROUT" and headed to the POOL....aloha!!!

Sunday, July 3, 2011

7/3 -Close but no cigar!

Well after my last weigh-in on 6/24, which was 227.8, i was off to Vegas and what was going to be a double cheat day. That turned in to a triple cheat day as I extended into Sunday as well. My total weight gain, and it was a gluttonous time, was 10 pounds. I ate at the most decadent buffet I've ever seen and really ate whatever I wanted all 3 days. Throw in all the alcohol, and I earned that 10 pounds.

So with a BBQ planned for today, Sunday, I moved my cheat day from Saturday to Sunday.

This mornings weigh in was 228.2 pounds, so that's why I say, close but no cigar. considering I was on a 3 day cheat and gained 10 pounds I am happy that I got close.

I was on the road for work 2 days, so there was a kink in my schedule. Without that, I could have made it.

Cheat day is here, and the BBQ will be great today!

Friday, June 24, 2011

6-24 am UPDATE- NOW DOWN 71 LBS!

After reaching my goal weight....I decided to take a break from logging everything and just do it and see how much I could remember. It went excellent.

Consider that I lost another pound this week.....I am fired up!

I am down to 227.8, which I call 227!!!! That makes it a total of 71 pounds.

I will tell you what though the 50lb kettle bell for 75 reps is kicking my a$$!

I do think it is an awesome minimum effective dose workout!

Now on to my reward. Double Cheat Day in Vegas with my 4 Hour Crew and Friends!

Saturday, June 18, 2011

6/18 - am -update - GOAL ACHIEVED! 70 lbs lost!

So I woke up this morning and my weight was 229.2

-I was down .6 pounds from yesterday
-But my goal was to hit 228 point anything

So I was PO'D to say the what to do?

I went and ran up and down the back stairway probably a good 20 times, got winded an worked up a sweat. This is before eating or drinking, stil haven't had anything yet. I then jumped in to the cold shower. Came out jumped on the scale.....and presto 228.8!

So this mornings official weigh in was 228.8!

Fighting for that last .4 was important, because I am headed the San Diego County Fair and it is going to be a FREE DAY, cheat day extravaganza. Next week I am going to Las this was an opportune time to get my goal weight.

So here I am 70 pounds lost over 187 days since 12/20/2010. It feels like a great accomplishment. Besides the weight loss, this time and experience has taught me to live life better, to be better, and experimentation.

I have always been a person who loves to learn, but before the 4 hour body, it was all about learning at work. Focusing on the learning on the personal part of life is just as important, scratch that more important.

The 4 hour body experiment continues.............

Friday, June 17, 2011

6/17-am update -YEAH BABY!


I never thought I would see a 2 in that spot on my weight again!

I knew my start date was 12/10/10, but I finally counted the days. That is 186 days and a total loss of 69 pounds. 1 more pound to go and I reach my goal weight of 70 pounds. Lets see if I can get that tomorrow morning!

6/17-am update -YEAH BABY!


Thursday, June 16, 2011


Before bed weigh in 232.2

75 kettle bells at 50 pounds
30 myocratic crunch on bosu with 10 pounds
15 cat vomit 12 sec

6/16-am-update-SWEET! - 230.2

Well....I hit an all-time new low. It's only by .2 pounds, BUT I have 2 more days before CHEAT DAY!

This mornings weigh in was 230.2 pounds. I am so close to 228!

Technically speaking I would could 228.8......because my official start weight was 298.8 !

Well that's enough about that, I don't want to write anymore because I've had bad Friday weigh ins I don't want to get to crazy.

Wednesday, June 15, 2011

6/15 pm update-232.4

This evenings weigh in was 232.4 pounds.

Did my med workout

50 pound kettle bell 75 reps 60/15
30 myocratic bosu with 5 pound
15 cat vomit 12 seconds

6/15 am update 232

This mornings weigh was 232 on the button.

Tuesday, June 14, 2011

6/14-pm-update 234.4 is popular

Before bed weigh in was 234.4

I did do evening cold shower after workout

30 myocratic on bosu with 5 pound
15 cat vomit with 12 sec hold
75 kettle bells at 50 pounds (65/10)

Anxious for tomorrow

6/4 - am - update- is a draw

This mornings weigh in was 233 on the button

-no cardio yesterday
-no cold showers
-2 protein bars
-ate out twice


6/13 pm update- going for 228

Before bed weigh in is 234.4

Goal is set for 228

In decided to take a break from cold showers

My legs are still beat from the 50 pound kettle bell I was swinging yesterday, so just abs

Monday, June 13, 2011

6/13 - am -Update

Woke up at 233 pounds on the button. Gotta go with 228!

Gotta hit it!

Sunday, June 12, 2011

6/12-pm-update -ouch on kettlebell

This mornings weigh in after cheat day, was 235.2

This evenings weigh in was 235.4

Looks good, I'll set the goals tomorrow

Additionally, I finally started doing kettle bells with the 50 pound,,,,,,,,,,ouch

Saturday, June 11, 2011

6/11-am update-down 68 pounds!

This mornings weigh in was 230.4 pounds! I should be happy, right? I am disappointed because I thought I had a shot at 228 this week. That being said, i reached back into the blog archives to give myself some perspective.

Here is a list of my Saturday weigh in's recently

-232.2 (2 day cheat)
-235.8 (2 day cheat)

So over 7 weeks I lost 6.2 pounds and mixed in an extra cheat day twice. The disappointment has disappeared!

If I really think about it, and I haven't put this down in awhile but my waist is now 39 inches after being in the 55 area when I first started.

The most important thing, I feel great!

I can't think of a better way to celebrate...than to enjoy FREEDAY!

Friday, June 10, 2011

6/10 am update

No matter what I did........weighed in 6 different times ....230.8 pounds

........come on, might be in the plateau zone.

Thursday, June 9, 2011

6/9 pm update - roller coaster

So my mini roller coaster week continues......before bed weigh in....233 on the button

Did my med workout

30 myocratic crunch on Bosu ball, 5 pounds
15 cat vomit for 12 seconds
75 kettle bells at 40 pounds

2x cold showers

Just remembered, I've been off PAGG since Monday, went back on tonight

6/9 am update - new all time low

Fired up!

It took some time, but i weighed in at 230.8 pounds this morning!

68 total pounds lost!

Cold shower time!

Wednesday, June 8, 2011

6/8 - pm - update still cautiously optimistic

Before bed weigh in 232.8

So still cautiously optimistic

Back on I working out

30 minutes on elliptical
30 myocratic crunch, bosu, plus 5 pounds
10 cat vomit, 12 sec hold

Cold shower

6/8 - am - update- cautiously optimistic

After 2 different readings on the scale.....finally the last 3 were exactly the same.

This mornings weigh in was 231.2 pounds. New all time low! Down .5 pounds.

You would think I would be jumping for joy, but I am cautiously optimistic. I had that blip on Monday so I'm not going to get too crazy

Tuesday, June 7, 2011

6/7 -pm update- back on track?

Back on track? I think so....

Before bed weigh in was 233.4 pounds

So barely up from 232.8

I said screw it and did no workout, time for a break

Did cold showers though

6/7-am update-232.8

This mornings weigh in 232.8

Not sure what happened. Nothing out of the ordinary for lunch yesterday. No snacking. Anyway, keep focused.

Monday, June 6, 2011

6/6-pm update- wth?

I usually weigh myself right when. Come home......235 pounds, gain of 3 before dinner, wth????

Before bed weight.....235 on the button. I was 234 last night? What the heck?

6/6- am update- wow

This morning was my lowest Monday weight, 232 pounds on the nose. This weeks goal is to hit the 70 pounds mark. 228, here I come!

Sunday, June 5, 2011

6/5 PM -going great

I am at my lowest before bed weight on a Sunday night. 234 pounds on the nose

It is looking to be a good week. I did my MED workout. Did 30 minutes on elliptical as opposed to kettlebells.

I did make an effort to work out before eating over the weekend....that my have made a difference

6/5 am update

Yesterday's weigh in was 322.2 pounds, forgot to specify that on 6/4.

This mornings weigh in was 234.6 pounds.......oh yeah!

That is my lowest weight after a Free day. This will be a great week.

I did my MED workout yesterday-

-75 kettle bell swings @ 40 lbs
-25 myocratic on bosu with 5 pounds
-15 cat vomit, 12 second hold

Cold shower right after, then eat free day dinner

Yesterdays delights

-2 chicken sandwiches at chik filet
-cookies and cream milkshake
-corn chips
-dairy queen soft serve
-snacked on multiple items all day
-2 cups off coffee
-steady on water
-extra athletic greens

Saturday, June 4, 2011

6/4 am update

Damn.....close but no cigar

So I did a 2 day cheat last week on sat and sun. I lost 9.4 pounds in 5 days. That was great but I wanted to be at 231.7 which was lSt weeks best.

It's all good free day is here

6/3 pm update - fingers crossed

Little bit heavier than I wanted to be. 233.6 pounds this evening......can i lose 2 pounds? Fingers crossed.

My MED workout

30 minutes elliptical at home
25 myocratic crunch on bosu with 5 pound
15 cat vomit, for 12,second hold

2 cold showers

Friday, June 3, 2011

6/3-am- steady losing!

This mornings weigh in was 232.2 pounds.

I'm almost at my goal for this week, just .5 pounds away

Cold shower here i come!

Thursday, June 2, 2011

6/2 pm

Before Bed weigh in 234.6 pounds.

Long day.....almost flagged the med workout

But went kettle bells 75 reps@. 40 pounds
25 myocratic on bosu with 5 lb
15 cat commit for 12 sec

2x cold shower

6/2 am --doing good, on track

This mornings weigh in was 233.6 pounds. Doing good and I have a shot at getting to last weeks weight. Since i went on a 2 day cheat, I already programmed myself to accept the fact that won't lose any weight in that week. The goal is just to get back. In this instance it is 231.7 pounds.

So in all reality I have 2 day to lose 2 pounds. These next 2 days have always been the hardest.

Cold shower here I come!

Wednesday, June 1, 2011

6/1 -working it

Before bed weight was 235.8 pounds

No elliptical tonight

Went with kettle bells 75 reps at 40 pounds
25 reps of myocratic crunch on bosu, added 5 pound weight (new)
15 reps of cat vomit, 12 sec hold

Had 2 cold showers.

6/1 - chugging away

This mornings weigh in was 235 on the button. Lost 3.8 pounds yesterday. Always good to have a day like that. If I continue this pace and i canclip that 231.8 on Saturday morning.

Cold shower here I come!

Tuesday, May 31, 2011

5/31 pm update

Before bed weigh in of 237 pounds on the button.

That's good progress

2 cold showers
75 kettle bells @ 40 pounds
25 myocratcic crunch on bosu ball
15 cat vomit @ 12seconds

It's on!

5/31 Update

Long time not update.....was busy doing some cheating! Some Free Day!!!!

So during this Memorial Day Holiday I went for a Double Free Day, because I deserved it!

I gained 10 pounds. Wow, no worries I enjoyed myself and time to get down to business.

5/30 morning weight - 241.6
5/30 before bed weight - 241.2 pounds
5/31 morning weight - 238.8 pounds

I am 10 pounds away from my goal weight. I don't expect to get it all done in one week, but I ma going to set that goal for 6/18 tobe at 228 on the button or lower.

My "hacks" last week I did find to be successful so I will continue those.

I really crushed in Free Days. Saturday I gained 4 pounds and then on Sunday I gained 6 pounds. I dont' really remember the last time I drank that much beer, or ate that much fried food.

I am back at it and happy to be! COLD SHOWER HERE I COME!

Saturday, May 28, 2011


I just busted out a quick cheat day workout!

*25 myocratic crunches on bosu ball
*15 cat vomit for 12 seconds each
*75 reps on kettlebell @ 40 pounds

*Had a quick bit or Grapefruit Juice
*Getting some lemon juice to dash into some water


After that I am going to the movies tonight.....FINALLY SOME BUTTERED POPCORN AT THE MOVIES!!!!

5/28 update

Wow I was sleepy last night and forgot to I better catch up now. To those that view this....Thanks! I use this blog to check on what I was doing in previous weeks or months. Easier for me to reference my weight from a week ago, because I can do it from my IPAD right before I sleep (weigh in) and right after I wake up and weigh in.

In any case......If did come down to 231.7 pounds this morning! HA HA only .1 pounds since yesterday, but I did stick with my all my new "hacks"

*I did 30 minutes on the elliptical
*I did 25 reps on bosu ball of myocratic crunches
*I did 15 cat vomit @ 12 seconds

And I even did 3 cold showers yesterday!

My goal weight is still 228 pounds..i am so close I can feel it.

I forgot how good the working out felt. My energy has been great, now I am getting another spike from working out...AWESOME!!! Just like my old strength and conditioning coach used to say......"IT'S A GREAT DAY TO BE ALIVE!"

Friday, May 27, 2011

5/27 update-NEW ALL TIME LOW!

....AND 231.8 was this mornings weigh in. OH YEAH (IN TRUE MACHO MAN FORM)!!!!!

That makes 2 pounds this week..doesn't sound like a lot, but I was at 239 on Sunday morning and just wanted to mix it up!

That is a total of 67 pounds since 12/20/2010

New hacks added in this week:

*Started working out again
*Cold Showers 2 X daily

OH - YEAH!!!!!

Thursday, May 26, 2011

5/26 pm update

Before bed weigh in was 233.4 that I my best evening weight. Dare I say, i could see a 231 something tomorrow?


- kettle bells 40 lbs for 75
-25 myocratic on bosu
-10 cat vomit for 12 seconds

And still did the cold showers!

5/26 am update

This mornings weigh in was 232.8 pounds on the money.....exact same as yesterday.

No's all good 2 shots to lose more

Wednesday, May 25, 2011

5/25 pm update?

Not sure what to make of today......

The before bed weigh in was 235.2 pounds....same as last night.

Whether there is progress will be determined tomorrow morning.

I did:

-30 minutes elliptical at home
-25 myocratic crunch on bosu
-10 reps for 12 sec count

5/25 am update - OH YEAH! (LIKE MACHO MAN)

This morning I hit my all time low of 232.8 pounds! That is a total of 66 pounds lost and 1 pound this week. With FreeDay coming on Saturday I have 3 more days to add to it!

I believe the mixing it up has helped this week with the new hacks I am doing. Some added in brand new and some just doing things that I did before.

Cold Shower here I come!!!

Tuesday, May 24, 2011

5/24 pm update - the hack is on

The hack is on!

Before bed weigh in was 235.2 pounds. Last Tuesday's weigh in was 237 pounds on the nose.

Tonight's workout was

-kettle bell, 75 reps @ 40 pounds
-25 myocratic finches on bosu ball
-15 cat vomit @ 12 second hold

And...2 cold showers today!

Can I break my all time low? We will see.

5/24 update

This mornings weigh in was 234.8 pounds. Last week at this time I was at 235.8 pounds. Quick comparison of weights and notes is the #1reason I keep this blog.

Cold shower time coming up!

Monday, May 23, 2011

5/23 pm update & mixing it up


-did 30 minutes on elliptical at home
- upped the myocratic crunch to 25 from 20 (ouch)
- 10 reps pf cat vomit for a 12 count

My legs were no kettle bells

Took 2 cold showers today as well (day 2) of this

Last Monday nights weigh in was 238.4 pounds, tonights weigh in was 237.4 pounds.

2/23 update

This mornings weigh-in was 236.6 pounds. Looks to be a promising week, plus I am adding more into the mix to change things up. The hack is on!!!!

Sunday, May 22, 2011

Gain of 5.4 pounds on cheat day

Because of my gain on Free Day...I am going to be mixing it up this week.

Today I I shot some hoops to get a good sweat, then I also added kettlebells back in to the routing tonight.

This mornings weigh in was 239 on the nose...this evenings weigh in was 238.8

Lets see what tomorrow brings

Saturday, May 21, 2011

5/20 am update

I shouldn't be disappointed with 233.6 pounds, but I thought I could hit at 232 mark. 2 pounds lost this week. So I claim victory, but it is probably time to mix things up a bit

Friday, May 20, 2011

5/20 update

This mornings weigh in was a disappoinment, 234.4 pounds. This evenings weigh in was 236.6 pounds. So, very dull......not anticipating tomorrow's weigh in, but Freedom day is here!

Thursday, May 19, 2011

5/19 update

WTH? Before bed weigh in was 236.6 pounds....i was 236.2 last night. I usually weigh myself pre dinner and I was at 235.8 pounds. That is usually good news because my pre dinner weight is the same as my before bed weigh in.

Well will see how it goes tonight.

5/19 update

This week is going great!

Woke up this morning and that's back to back days hitting an all time low!

This morning's weigh in was 233.6 pounds.

Now I am down 65 pounds in total!!!!

2 more days to left this week!!!!

Wednesday, May 18, 2011

5/18 pm update

Before bed weigh in was 236.2 pounds. Still showing progress.

5/18 update-down 64 pounds total!

Finally a week and 1/2 later.....I am finally got down 1 pound. So I already claim victory this week and it is only Wed. This mornings weigh in was 234.6 pounds.

I am right on track for that 232 by Saturday.

On another note...I can safely claim that everything in my closet I can now wear. i just put on some shorts I haven't worn in like 5 years and even when they did fit.....I think I only wore them about a month. Those Oregon shorts are like brand new!!!!

Tuesday, May 17, 2011

5/17 pm update

Before bed weigh in was 237 pounds on the nose. Looking for my all time best tomorrow!

5/17 update

This mornings weigh in was 235.8 pounds. I should be able to hit a new all time low tomorrow. Steady progress is great.

Monday, May 16, 2011

5/16 pm update

Before bed weigh in was 238.4 pounds. Lets see what tomorrow brings

5/16 am update

My weigh in last night was 239.6 pounds. This mornings weigh in was 236.4 pounds! That's an indicator that It should be a great week. I'm going to set my goal for 232.4 pounds.

Let's do it!

Sunday, May 15, 2011

5/14 pm update

Great Freedom Day today!

Cinnamon roll, protein shake, banana, protein bar, bacon cheeseburger, onion rings, fries, churro shake, cheetos, knock off almond roca, pizza

Did kettle bells along with ab exercises

Before bed weigh in was 239.8 pounds.

Saturday, May 14, 2011

5/14 am update

This mornings weigh in was 235.4 pounds! I always consider 1 pound a victory. So last week I lost .4 pounds.......and I will take it. Due to travel things were out of whack.

-PAGG was all over the place, once twice...who knows
-I ate too many almonds...and I never eat them anymore
-I drank about 6 drinks on Tuesday and probably 15 on Wednesday
-No ab routines
-2 and 3 cups of coffee per day

All in all.....I'll take it!

I love not seeing 340 on the scale.

Friday, May 13, 2011

5/13 pm update

Before bed weigh in was 237 on the button. Too much drinking this week, too many almonds, inconsistent PAGG. Lets see what tomorrow's weigh in is and can I beat 235.8

Wednesday, May 11, 2011

5/11 am update

So I am on the road....with no scale! WTH!

Anyway for me it has been pretty easy to stay on the diet, so staying on it yesterday was pretty easy. I had some almonds going through the airport and had a protein bar to eat on the plane.

I probably had more steak that I should have last night, but lets see how that works out.

Monday, May 9, 2011

5/9 am update

This morning's weigh in was 237.8 pounds. This week's challenge is that I will be on the road starting Tuesday morning with a 6 am flight. I won't return until Thursday late evening.

So I will have to take some protein bars with me as snacks just in case. Almonds as well.

It is work meetings so I don't imagine dinner being a's lunch that could be a problem. They usually have that ready for it may minimize my choices.

I will scout out back-up alternatives when I get there Tuesday mid day

The Goal of this week is to get to 232.something.

Sunday, May 8, 2011

5/8 pm update

Before bed weigh in was 239.2 pounds. Tomorrows weigh in is going to determine this weeks goal. I'm doing some traveling this week, so I'll be doing some extra planning.

5/8 update

This mornings weigh in was 239.4 pounds. That is a great sign for the week! Just less than 4 pounds gained on cheat day.

Saturday, May 7, 2011


That last after pic was at 236.6 pounds.....I know this one is only 235.8, but I have noticed changes in my shape! Cool!


I finally cracked that 5 mark. Snuck in at 235.8 pounds. I hit my all time low...just barely. I woke up on last Sunday after a two day-cheat-day-alcohol-overload binge....and chopped that 8 pounds off.

It was a struggle this week and there were fluctuations and swings I don't normally see.



Friday, May 6, 2011

5/6 pm update

Okay...237.8 at the before bed weigh's on, give me a 5 tomorrow

5/6 am update

This mornings weigh in was 237.0 on the button. Went up .4 yesterday. Not sure why.

Is it the protein bars? I had an extra helping of daphnes yesterday....wasn't real hungry but it tasted goos. Could have been the chorizo?

Anyway no big deal, one more day to sneak into the 235 mark.

Thursday, May 5, 2011

5/5 pm update

Before bed weigh in....239.8 pounds

Made th chickenn chorizo no hash potatoes from was good!

5/5 am update!!

No worries all good. Lost 4 pounds last must have drank more water than I thought. This mornings weigh in was 236.6 pounds.

I got two more shots to get to 235!

Wednesday, May 4, 2011

5/4 pm update

240.6 pounds at tonight's weigh in.....????

Lets see what tomorrow brings......

Could be those protein bars?

5/4 AM update

This morning's weigh in was 237.6 pounds. I was hoping I was in the the 236 range today and only lost 1 pound. I say that because it seems to be off pace.

The other perspective could be that I am just in that area where it is going to be harder forme to lose weight. In any case, still have 3 shots to hit the 235 mark.

As I look back on yesterday.......that is first time I had 3 cups of coffee in one day since.....since. I don't even remember. I had the extra cup and didn't even realize it until right now.

I also will have another protein bar today to see if that is having an effect.

Tuesday, May 3, 2011

5/3 pm update

Before bed weigh in was 239.6 pounds. Had a protein bar today, new twist I added this week.

Man those things are good

5/3 Update

This morning's weigh in was 238.8 pounds. Good progress made yesterday looking for the same today. I am back doing my back/ab exercises.

*20 myocratic crunches on the bosa ball
*10 cat vomit, hold for 12 seconds

Over the years my back has gone out probably once ever 3 months like clockwork...and I literally feel like I am paralyzed.

So when I was off on my 2 day binge and have a bit of a drinkfest in Eugene, OR....I did not sleep in my own bed, I did not do my exercised, and I played golf.

When I got home on Saturday...I could feel a minor tweek. I always felt those as a warning, my back was telling me I am going out later today or the next day.

I doubled up the exercises on Saturday and Sunday, we are talking 3 minutes time each, and just like magic it is gone!

This for me is one of the great "side effects" of this diet!

I am feeling great and back on track.....and focused in on 235 by Saturday morning!

Monday, May 2, 2011

5/2 pm update

Tonights weigh in weight was 242 pounds, this morning it was 241.8 pounds. On the slow and steady route after the 2 day binge. I missed my back/ ab exercises on Thursday and Friday last week and also partook of plenty of alcohol.

I am curious to see how i rebound and to see if I can get to 234.

Sunday, May 1, 2011

5/1 Update

Well it is Sunday evening and winding down. I went on a 2 day binge. It was planned....and that was on Friday & Saturday. I didn't go crazy and really only went a bit overboard on Saturday dinner.

I was happy to say that on Sunday morning the weight gain was only 7 pounds.

So back at it today.

This week I am mixing in some protein bars that were recommended by @carbslow

Besides that nothing new adding in, but I am going to try out some more recipes form the cookbook.

Thursday, April 28, 2011

4/28 am update

It's a great day already...I weighed in at 236.2 pounds. That is officially my lowest weight. I weighed in at 236.6 on the same day last week (Thursday). I am taking a road trip, starting not sure what access I will have to a scale. That is a bummer, because I really think over the next two days I might have hit 235 and got that full pound per week I am looking for.

My game plan for the road trip is to stay on the diet, but I may add an extra cheat day on Saturday. I anticipate having to move the cheat day to Friday. If I do add an extra cheat day on Saturday I will show restraint. I will probably show some restraint even on Friday because I know I will be partaking in much alcohol consumption

.4 pounds down....I will take it!!!!

Wednesday, April 27, 2011

4/27 am update

This mornings weigh in, came in at 237.6 pounds. The weight loss seems to be moving at a good pace. The challenge has been the weigh gain from cheat day. Still that is really no matter because I really enjoyed last Saturday.

Tuesday, April 26, 2011

4/28 pm update

Before bed weight 240.8 pounds...slow and steady

4/26 am update

Looks like slow and steady this week. Woke up at 239.8 pounds. I am usually at pre cheat weight at Tuesday. Could it be cheat day? Doubt it....even a 1 pound loss would be a victory this week. Looking to get to 235 and some Change by Thursday am.

Monday, April 25, 2011

4/25 pm update

Before bed weigh in was 242.2 pounds

4/25 am update

Weighed in at 241.6 pounds. Not what i wanted. Last week i was already at my pre cheat day weigh at this time. I am less than that now, but still up 5 pounds from cheat day. It's gonna be a scrapper week.

Saturday, April 23, 2011


WOW What did I have:

*Protein Shake (with Hershey's chocolate syrup)
*Cinabon Cinnamon Roll
*Protein Bar
*10 Knock Off Almond Roca candies
*Bacon Cheeseburgers
*Onion Rings
*French Fries
*Chocolate Shake
*Vanilla Shake
*Rice Krispy Treats
*2 cups of coffee I done....probably......

4/23 update

No additional weigh loss, but finished off the week at 6 pounds. freedom day is here! I am ready to chow down anything I see! I will post later my total consumption.

Friday, April 22, 2011


SWEET!!! Weigh in weight this morning was - 236.6! That is 62 pounds lost with one day to go before Cheat Day!......I mean FREEDOM DAY!. It looks like my the 4 HOUR Warriors and I are going to the best hamburger place in San Diego tomorrow. Lets see if Hodads really has the best burgers!


Thursday, April 21, 2011

4/21 Pm update

Before bed weight....239.2 pounds!


Just noticed...forgot to put that in there.....I weighed in at 238.4 pounds!


Here are I am 4 months later……well 4 months and 60 pounds lighter! I will try not to ramble on, but I would like to share some “best practices” or thoughts or ideas that helped me that could help others. So here I go:

*Take the pictures and measurements even though you may be hesitant, seeing your body change will provide you with motivation, even when you don’t see weight loss you will see your body change in a positive manner

*I “mixed it up” when I got stuck. Tim really preaches experimentation with this diet or “lifestyle”. When I hit a plateau, I tried to add something new from the book that I wasn’t doing before

*I added PAGG, got great results

*I accidently experimented with alpha lipoic acid in greater dosage (4 x 600 mg) per day and it works great… even better results

*Started working out….and lost weight…then it stunted my weight stopped

*Now I still do Myocratic Crunch & Cat Vomit (this is my 5 minute workout), but is has done wonders for my back (no more pain, knock on wood) & strengthened my abs…I won’t go as far to say I will have a six pack, but I have lost over about 12 inches on the waistline. I do it everyday.

*Keep a blog to keep track of how you are doing. I have an Ipad and it makes it very convenient for me, as opposed to keeping notes on my Mac

*Subscribe to Tim’s blogs, other blogs, get on twitter, share information on twitter. Become a student of the SCD

*Get some friends to do it with you. I have about 12 friends (a couple of others not on the group as well) who have joined a Google Group. We are able to share our successes and failures as we go down this journey (great idea by my sister in law). This can be a great source of motivation for you and fun as well. A shout out thanks goes to Derek, Charlie, Sina, Jessica, Amber, Karina, Eric, and Jaime. My 4HB Warrior buddies keep me motivated! My wife and kids don’t do it…but they have been great support as well!

*Go Crazy on your Cheat day…My group has re-named it “FREEDOM DAY” sounds great doesn’t it…imagine Mel Gibson in Braveheart…and then go get that cinnamon roll!

*Get that protein shake down right when you wake up (I have whey protein + athletic greens) works for me!

*Weigh yourself everyday and maybe 4 to 5 times a day. I can predict my weight loss like clockwork now and when it is “off” I tried to figure out what food I ate…or maybe what my water intake was…etc. Great self -analysis for yourself.

On to my next goal…..10 MORE POUNDS!!!!!

Wednesday, April 20, 2011

4/21 pm update

Tonights before bed weigh in was 241.0 on the button........c'mon and squeeze a 3 in there tomorrow!

4/20 am update

Today's wake up weight was 240.0 on the button. What is up with that barrier that won't allow me to see the 3 in the tenths spot? When i reflect on yesterday, I did everything like always do.......maybe it was the lack of vegetables at lunch. Really just all protein now that I think about it.

Still go 3 more shot to get 2 lbs.....and did lose, so that it positive!

Tuesday, April 19, 2011

4/19 pm update

Before bed weigh in was 242.6 pounds. Not where I was hoping to be, but let's see what it looks like tomorrow morning.

4/19 am update

This morning's weigh in was 240.4 pounds. So I hit an all-time low, that was great. Also, hit the all time low on a Tuesday which is another personal record for me. That still leaves me 4 more shots to continue losing this week. That puts me at 58 pounds total. 60 pounds it right around the corner!!!

I've been talking about alpha lipoic acid as some kind of magic elixir. Calling it that makes it sound like "snake oil" or something. I have seen great results from the ALA in this brand and dosage. If GNC makes a bunch of $$$$ one day...they better give me the hook up on commissions.

I recommend that if you take any of the PAAG, or you don't want to do the whole thing at least get this brand and take it 4 times per day!

Fired up....58 pounds and still going!!!!

Monday, April 18, 2011

4/18 pm update

Before bed weight is 243.0 on the button. Looking to be in the 240 range tomorrow in the am. Still no working out, knees are old and still sore from basketball 2 weeks ago.

Still doing the 20 myocratic and 10 cat vomit. Highly recommend it for back problems. I'm knocking on wood as i write this. Those 2 exercises have strenghtened my abs tremendously.

Loving the lamb curry from tim's cookbook. I put the smack down on some clown on tims blog as well.


I weighed in at 242.0 on the nose. That is an all time low and it's only Monday morning! Fired up for the week!

Sunday, April 17, 2011

4/17 pm update

So woke up today at 245.2 pounds and I lost a pound I think that's the first time that ever happened, that I lost a pound during the day. My official weigh in will be tomorrow, so who knows what's that going to be.

Official weigh in before bed is 244.2 pounds.

See you in the morning.

Gained 3 pound on Cheat Day!

I only gained 3 pounds on cheat day yesterday. First full day on a cheat day of 600mg of ALA 4 times. Again I think this stuff is the magic elixir. I gained only 3 pounds so, whenever I've done that I know it is going to be a good week.

I am going to predict that I will be at 236 on next Saturday on the am weigh in.

I love the Protein & Athletic Greens shake on a Sunday morning after FREEDOM DAY!

Saturday, April 16, 2011

4/16 Before Bed Weight

It's the end of FREEDOM DAY...errr cheat day. I am weighing in at 247.8 pounds in the evening which is pretty good. First full day of the 600mg of the ALA. I started out as 242.2 I am very curious I what the weigh in is in the AM.

To all that check here....I FINALLY GOT THE GUTS TO PUT UP SOME PICS!

Have a good laugh on me!

Good Night!


I think I might be ready to finally post them...I think. If I get 1 follower than I will. LOL


I am definitely feeling free because I was scrapping with my taxes all
the way through yesterday. Great job again amber 11.2 pounds total is
I am happy to say that I hit my lowest weight this morning...weighed
in at 242.2 pounds. So this concludes my experiment on the 4 day
binge. I was able to lose all the weight from my binge in 5
days...that was cool. Before I left for cabo I was 242.6 (last
Thursday) then I cam back at 251.8 (last Monday weigh in, in the am) &
now I weight in at 242.2 pounds. I feel great I am
thinking about that two meals I had bacon with at dinner.
But I feel great. I gotta throw a shout out for the Alpha Lipoic
Acid. I recommend everyone out there to try it. You can read about in
the book and do research online. It is the "A" in the PAGG
supplement. The Saturday before I left to Cabo I started taking it
and I am telling you I can tell the difference. LEt me clarify I
stared taking GNC brand of 600 mg...and I have never used that brand
and always take 300 mg. I take it 4 times a day, before breakfast,
before lunch, before dinner, before bed. I recommend for everyone
just to try it for a week and let me know if there is a difference.
Go for it 600mg...for 2400mg. I've done the research and it is safe!
In any case I am excited for FREEDOM DAY TODAY...I have been dreaming
about Luigis Pizza since Tuesday!

My list:
*Luigis Pizza (saw it on Diners, Drive In's and Dives..never been
*Rice Krispy treats I asked my wife to make some
*Peanut Brittle
*Fried Rice/Chinese Food
*Yogurt with toppings
*Cinnamon Rolls

Late night

Before bed weight...244.8 pounds! See you in the am

Friday, April 15, 2011

4/15 continuted

As I awake here on 4/15 I have a great group that I belong to that is on the diet together. We use google groups to help keep us motivated.

I was tempted to repost my sister-in-laws post.....but I thought better of it.

This group is a close group of friends that find solace and comfort (at least I do) in sharing the failures and success of the diet. I encourage anyone on the SCD to group up with a couple of friends if possible and communicate in a group manner.

It will definitely keep you motived and keep you going!

4/15 am update

AWESOME NEWS!!! Weighed in at 243.0 pounds on the button. Last Thursday before my 4 day binge I weighed in at 242.6 pounds, binged Thursday through Sunday (and gained about 9 pounds) and now here is where I am. So tomorrow mornings weigh in only has to be .4 loss to get back to the same.

I am looking to get into that 241 range somewhere......then the FREE DAY (cheat day) IS ON!!!!!!

My list looks like this so far:

*Luigis Pizza (saw it on Diners, Drive In's and Dives..never been though)
*Rice Krispy treats I asked my wife to make some
*Peanut Brittle
*Fried Rice/Chinese Food
*Yogurt with toppings
*Cinnamon Roll

I will check in later and progress has been great!

Thursday, April 14, 2011

4/14 pm update

Funny story today. I was punching/screwing/making a new hole in my belt right before leaving for work. Well i was already dressed and my pants were like falling down while I was doing it.

My before bed weight is 246.4 pounds. Hoping to be in the 244 area somewhere in the morning.

Good night


I submitted my application to Tim's "Opening the Kimono" event...lets see if I get is pricey! $7,000 or it could be $10,000???



245.2 pounds this morning. Getting back steadily from the binge!

Wednesday, April 13, 2011

4/13 pm

Before bed weight was 248.0 on the button.

Did the 20 myocratic crunch

Did the 10 cat vomit

Still doing PAGG with the 600 mg ala, 4 times daily

First meal is still just a shake, athletic greens + isopure whey protein, unflavored

Haven't felt any hunger sticking with it!

My new goal is 228!


My sister in Law posed this in our "Google Groups"

"What do you guys see yourself doing when you reach your weightless goal?

I then answered with this below:

I think the question provokes a lot of thought. I can't really say that I have a definitive goal and after that and then here is what I am going to do. I base that on my own experience so far and the modifications I have made a long the way.

I had an original goal of 250 (lose 48 pounds), as soon as I got close I changed that to 238 (lose 60 pounds). After getting to 242.6.....I knew it was a matter of time (this month) I would hit the 238 goal. Based on the pictures and shape of my body...I know I can do better, so now I have a goal of 228 pounds (70 pounds total). The timetable I put on myself is this year.

I am pretty immune to any cravings (at least right now), but I do relish that FREE DAY on Saturday! Once I get to 228 I will start experimenting on mixing foods back in (like cheese) or I am thinking of adding in a cheat meal for dinner on Friday or even as previously mentioned a cheat day on Friday, but not go all out. I am challenge myself to become a better cook so that I can continue to eat this way but add more spice.

So I say all of that with some definitiveness, but at the same time.....this experience for me has been all about change and adjustments. So that being said, I am going to search for ways to apply these same methods in everything I do. I am more inspired than ever to read more, to learn more, to be better at my job and be better in my family life. As I look at Tim's Book I am going to try out some of the methods "reversing permanent injuries" once I reach that 228 mark.

I like Tim's philosophy that the diet is about have to create a base line (kind of did that already, but I have been adjusting it) that see how your body reacts to different things that you do.

That may sound like a plan that is a bit loosey-goosey, but I like it's flexibility.......but I am dead set at 228 and I will still to the diet (life style change) till I get there.

I think I answered the question...but I may have went off on a tangent there. Great thought provoking question Sina!!!!!

4/13 am


Woke up and I weighed in at 246.0 on the button. I have to say I am quite pleased at the rate the weight loss has continued. My weight on last Thursday morning was 242.6 pounds (all-time low)

I don't think I will get there by Thursday which would be really cool......but you never know.

I have been continuing the PAGG, with the 600 mg of ALA.....and I think that might be the magic!

Tuesday, April 12, 2011

4/12 pm update

Before bed weight was 249.4 pounds. So I'm up .2 pounds....should be a good night.

I stuck with 20 reps on the myocratic crunch and 10 on the cat vomit

Hopefully I can get to 242 on Saturday morning, just going to keep working it.


Woke up at 249.2

Losing weight is back in effect. He lamb curry recipe in the book is the bomb!

Last night i did up the myocratic crunch up to 20....and that hurt. Stuck with 10 on cat vomit

Knees ar still sore from basketball a couple of weeks back, so still hesitant to work out hard

Monday, April 11, 2011


Is this what popeye feels like after eating his Spinach!??? It is a weird feeling to go through a full day of the SCD. My energy was extremely low, but has been picking up steam and speed all day.....I am hoping I can fall asleep tonight! Strange to see and feel the effects of getting back on!

My 4 day binge 4/7 to 4/10!

Here is the summary of my 4 day binge:

So I went on a trip to Cabo San Lucas and planned for sometime to go on a 4 day binge. The day before I left I hit my all time low mark of 242.6 pounds, a total of 56 pounds lost. So this morning I weighed myself and I came in at 251.8 pounds. Easy math I gained 9.2 pounds over 4 days.

My binge really started with lunch on Thursday and then continued on. I didn’t make any real rules for myself, but I did tell myself a few things.

Eat whenever I want & whatever I want , but eat when I am hungry only…and don’t forget to keep drinking water.

I didn’t exactly stack 4 cheat day’s back to back and go crazy, but at the same time I did not show any restraint.

What is interesting is that I did weigh myself after breakfast on Day 4 of the binge and I weighed 245 pounds. Which means I was up around 3 pounds at that time. I think that was a huge mistake. At that point and time I started to eat even though I wasn’t hungry. At lunch and dinner I had extra helpings and snacked at the pool

Breakfast Day 4…..I overate. And through out the whole day I just kept on eating.

This is where I believe a made a mistake. That little over day and half contributed to about 6 pounds gained.

So here is what I learned:

*I probably will not do a 4-day binge like that ever again

*My energy level was lower, slept inconsistently


*Mix in workouts everday on the binge (I did the air squats & wall extensions on the first 2 days only)

*Drink more ICE water, I did not do this the much in Mexico

I learned a lot and when I do a binge I can do a far better job of damage control. I have more detailed notes on what I ate, but that would be boring to put every detail in here. That is the short summary and I am happy to be back on the SLOW CARB! Back at it!!!

Thursday, April 7, 2011

4/7 am update

I am not sure what I more excited about going to Cabo San Lucas or the
fact that I weighed in at 242.6 this morning. That puts me a a weight
loss of 3.2 pounds this week, and it's only Thursday morning....I had
a couple of more shots this week. So best week I have had in awhile.
I say that because I going on a "binge" sometime today and will
continue until I get back on Sunday. In the Tim's book you are allowed
to go on a binge. I don't exactly how often, but essentially I am
going off of the diet for more than just the cheat day. I do plan on
doing everything he recommends so again, another good experiment to
see how I do on my first "binge". So I really not coming off the
diet...just enjoying my first binge!!! There that is a better way to
say it.

So that means last Saturday I was at 245.8

Then on Sunday after the FREE-day (cheat day) carnage I was at 248.8

Today I am at 242.6!! Is it really that 600 mg x 4 per day of ALA????

I don't know

Wednesday, April 6, 2011

4/6 pm -update

Got some measurements here:

*41 inches on the waist
*44 inches around the navel
*43 inches around the chest

I looked up and on 3/8 I was at 42.5 stuff!!!

I really didn't get a good first measurement, but I was in the low 50's area. Lets guess estimate at 53 inches. So that is about 12 inches off the waist. I am on the last notch on both my belts. One is pretty much done.

Those are my updated measurements!!!!

4/6 am update!

I am updating this more than usual.....probably because every morning has been kickin' butt since Saturday.

Today's weight: 243.8

I have been losing a pound per day since sunday or since...I've been taking the 600mg of Alpha Lipoic Acid!

In any case I am at total of 55 pounds lost!!!!!!

Did the myocratic crunch and cat vomit yesterday as well!

Tuesday, April 5, 2011

4/5 pm update

Before bed weight in is 246 on the button. Been a great week so far.

4/5 am update!

Yeah that's right I have an exclamation mark after the update!!!!!

I am at 244.8 pounds this morning. That puts me at a total of 54 pounds lost!

I typically hit my Saturday morning pre-FREE day (cheat day) weight on Tuesday morning....well over the last 3-4 weeks.

With the exception of last week....when I didn't. I don't know if I can give the entire credit to PAGG. What I do know is that since Saturday at lunch I have been taking the "A" in the PAGG at a far larger dose than I ever have.

I usually take 300mg of Alpha Lipoic acid. GNC only had I just bought it.

Overdose sounds bad but I have been taking more than what Tim says to take in his book. I can't say I will do it long term, but this is an experiment that bears watching.

In the book here is what is says on Alpha-lipoc acid:
*potent antioxidant
*free radical scavenger
*regenerates vitamin C & vitamin E
*Lack of toxicity
*It naturally occurs in organ meats and vegetables
*trace amounts in broccoli & spinach
*ALA increases the muscular absorption of the calories (and supplements) consumed
*ALA is the perfect force multiplier
*More calories absorbed into muscle means fewer calores deposited as fat

In the book it says a 150 pound person can take up to 4,091 milligrams per day and there would be no observable adverse effect. Because I am taking the 600 mg 4 times per day, that comes out to 2400 milligrams...I checked the FDA site and the web and there is no regulation on how much you can take per day. I am certainly not going to take more, but just making sure.

Again this bears watching...magic supplement? I don't know...but I also have been back doing the myocratic crunches and cat vomit exercises this week as well.

Late Monday evening

Before bed, weighed in at 247.2 pounds

Monday, April 4, 2011

4/4 A.M. Update

Woke up this morning and weighed in at 246.4 pounds. I am sure that is a new Monday low for me!

Sunday, April 3, 2011

4/3 pm update

Woke up at 248.8

Gain of 3 lbs on Freeday (cheat day)

Finally did the 15 myocratic crunches

Did 10 cat vomit

Had first recipe out of was great, lamb curry with spinach

Looking forward to a great week and have plenty of PAGG!


I sent this out to my google group this morning, but also meant to put it here as well:


Good Morning fellow 4 Hour Warriors! I am always ready Sunday morning to get back on with the good foods, but this Sunday Morning is different than most for me. I am enjoying some serious introspection this morning!!!!

So this week was a struggle from a weight loss standpoint. I did not lose any weight until Thursday and even then it was only .2 lbs.

On Friday morning I woke up and I was up .2 lbs from my last Saturday weight

Then on yesterday morning I woke up and was back down .4 lbs from my last Saturday weight and then I went and dropped the kids off at the pool….and that weight came down again.

So on Friday night I was racking my brain and my blog to see what was different. I noticed that I didn’t blog as much…..I think that was because I wasn’t having the success that I had the previous week. I played basketball pretty hard on Wednesday night, but have not done my Myocratic Crunch or Cat Vomit exercises since then because my knees are still a bit jacked. The foods I ate this week were the same I’ve ate previous other weeks (I was going through it day by day). What I did realize is that I ran out of the Alpha Lipoic Acid that I have been taking religiously that is the “A” in the PAGG routine. I ran out on Monday or Tuesday and since then I have been very inconsistent in how I was taking it. The routine consists of taking them 4 times per day in a certain order. I put this in a previous post. Well after really being religious at how I administered it, now I was taking it 2 or 3 times a day and then I left the Alpha Lipoic Acid out. I picked some up yesterday right after IN and OUT (yummy!) and I figured I pick up a back set of everything just in case (I was at the GNC in Mira Mesa). Even though you are supposed to take it before you eat, I took a the set right there in the car. I figured why not? I realized I was leaving the Alpha Lipoic acid out so I wanted to get back on it.

The PAGG stack/routine is supposed to go for 2 months straight and then you take a week off and get back on. Last time I came off the PAGG stack I still lost 3 pounds during that week, so even though I was still taking the PAGG still I wondered how much of effect it was having on me. Maybe 1 week isn’t enough of a test, but when I woke up this morning I was at 248.8!!!

That means I gained 3 lbs on my FREE DAY! Anytime I only gained 3 lbs on my FREE DAY I always knew it was going to be a good week. Was it the Alpha Lipoic Acid? Was is the PAGG routine. Who really knows, but it was the only thing I did that was severely altered during the week.

I recommend to all who have not tried it, to give it a shot. If you are hesitant re-read that section of the book. It could be that jump start you are looking for. I downed my PAGG stack so fast this morning (well just the AGG this morning). I also take the “Cissus” supplement they talk about in the book….but I can leave that for another time. Most people that I read about on Tim’s Blogs don’t take the PAGG because of the cost……I say go for it one time and see what happens.

Sorry for the long post , but it seemed appropriate to talk about doing some introspection on how I was doing, but also to share the my major finding of the flaw in my PAGG stack . I think that if you some introspection you might find some flaws in your own routine that you could improve upon. If you don’t have any flaws, then you can find some small tweeks you can do to strengthen what you already are doing.

Good Luck 4 Hour Warriors!

Saturday, April 2, 2011

4/2 Update

That was a roller coaster week!

Last week I checked in on Saturday at 246.6

This morning at wake up, my typical time....I checked in at 246.2

I was up and down all week, minor roller coaster, but I didn't get the consistency I have been getting the last few weeks.

Now that I think of it.....I think it was the "A" in my PAGG. Since I ran out and forgot to order in time....I was very inconsistent with it.

What was so funny though is that After I started my cheat day with my Fruity Protein shake, protein bar, and cinnamon roll....I had to drop a load. Gross I know.

I then went and weight myself after......245.8!!!!

YEAH BABY...I AM THE KING OF THE WORLD!. I know melodramatic, but fun for me nonetheless

Thursday, March 31, 2011

3/31 to my pre cheat weight.....246.4, loss .2 pounds. That leaves me two shots to get to 245.6!!!

I didnt do myocratic crunch or cat vomit, because my knees were shot from ball last night

Wednesday, March 30, 2011

3/30 Update

I woke up today at 248 on the button. I typically am at my cheat day morning weight on Tuesday. Last Saturday I was at 246.6. So today I played some basketball ( so lots of physical activity), someone actually told me I looked a lot quicker! LOL!

In any case I am monitoring what I eat and do closely. This week because I seem to have gotten stuck. It is okay, because I have been through weeks like this in the past.

Just got to push through and continue.

So I weighed myself just right now and I am at 248.4 (10:54 pm)

That is good news, because I am have been pounding the liquids since around 8:30 pm.

I am hoping for the 2-4 pound swing I typically see, but won't hold my breath.

I am curious to see what the weigh in is tomorrow......see you then blog!

Tuesday, March 29, 2011


Woke today at 248.4. Not As much as per last the few weeks. Actually still up almost 2 lbs. Pre bed weight is 250.2.

This week so far is nothing spectacular

3/29 am

After a very encouraging weigh in pre dinner, I thought I had a shot at my previous Saturday weigh worries, should be their tomorrow at this time. 248.4 was the number this morning,

As far as measurements, my waist is less than 42! The measuring tapes shows about 41.75....I think, but I know it's less than 42.

Monday, March 28, 2011

3/28 Before Dinner Weigh In

Weighed in at 249.6 before great news!!! Lost a tad bit of weight during the typical for coming off cheat Saturday.

If I can weigh in at that same weight tonight right when I go to bed...I have a shot at 246.6 tomorrow......high 247 is more likely. So we shall see!!!!


It's Monday morning and the official weigh in wad 250.0 on he dot. On Sunday morning in was 252.2. That was an official gain of 5.6 lbs. That would be the most ive gained in sometime. No need for me to check no big deal.

Lost about 2 yesterday hope to keep that pace up.

Since I let others know about my blog..maybe it's time to step my game upnand make this a better looking blog. We shall see!

Saturday, March 26, 2011

Friday, March 25, 2011


Came home weighed in at

Before bed weighed in at 249.2

So in typically lee 2-4 lbs overnight.......excited for tomorrow

Woke up....

247.4.....again disappointed...but all good lost 2 lbs this week

Woke up on thursday....


Wednesday, March 23, 2011

Tuesday, March 22, 2011

Before sleep

250.6. Before sleep thats a good number!


Woke up and weighed in at 249.8

Fired up, anytime Tuesday is right near the previous high......that means I got 4 shots to beat my previous weight....50 lbs is in sight!

Staying on my protein shake as a meal replacement for breakfast (1/2 athletic greens and 1/2 protein powder)

I have dramatically cut down on beans over the last effect yet

Hav been doing 15 myocratic and 10 cat vomit

Fired up for tomorrow!

Monday, March 21, 2011

3/21 before bed update

Evening weigh in was 252.6

Did myo and cat vomit


Woke up today at 252.2

Still up 3 lbs from cheat

Ready to get after it this week!

Sunday, March 20, 2011

Late Saturday / early sunday

Forgot to do myo and cat vomit.....I'm pissed

In any case, cheat day evening weigh in was 254.... So looks good, up 5 lbs

Saturday, March 19, 2011

3/18 pm

Before bed weigh in was 252.4

So about same...cheat day tomorrow!

Friday, March 18, 2011

Thursday, March 17, 2011

Pm update

Did lots of activity today

Did 28 minutes on elliptical

Came back, shot around the ball

Then did 15 myocratic
Then did 10 cat vomit

Post dinner weigh in, 252.4

3/17 update

Woke up today and weighed it at about 5 different weights. It's funny the wiggling I do to position myself on the scale. Anyway came in at 250.4!!


Wednesday, March 16, 2011


Woke yesterday and weighed in at 251.8

Did myocratic 15
Cat vomit by 10

Pretty much been doing it everyday for about 2 weeks, doing that with no exercise, so trying that out

Woke up and weighed in at 251.2,... Frustrated with that, what happened?

Was expecting more, but mayb it was chipotle + taco salad at home?

Still, why am I complaining about 1/2 pound loss...silly

Cam home weighed in at 254.4...that was good

Before sleep weigh in was could be good tomorrow...let's see!

Monday, March 14, 2011


Woke up at 252.8 this morning,

Did myocratic 15
Cat vomit

Curiuos for tomorrow

Sunday, March 13, 2011


Very interesting. I woke up with only 4 lbs gained. I was at 256 this morning.

Did the myocratic 15 and cat vomit as well

So now at the night weigh in, I am weighing in at 256.

Could be a good week, i don't want to get to lets see!

Saturday, March 12, 2011


Late update....woke up at 252 on the dot

Have been doing just the 15 myocratic and 10 cat vomit

Looking forward until tomorrow! Cheat day is here!

Thursday, March 10, 2011

Today's measurements

Waist 42.5
Navel 44.5
Chest 44

3/10 update

Down to 252.2 today........yeah baby.

Current experiment is using just the myocratic crunch and cat vomit as my only excercise.

In any case down to 46 lbs lost......14 lbs from my goal!

Wednesday, March 9, 2011

3/9 update am

253 on the button

That was really cool!

Depending on my weight when i get home....I am starting to be able to predict my weight loss. The self awareness I am developing for food and it's effect on my body is growing.

Monday and Tuesday has been straight chicken salad work, shake for breakfast, then protein & vegetables & beans for dinner.

This mornings shake I went with two scoops of greens and one scoop protein. Let's see this new formula works.

Tuesday, March 8, 2011

3/8 update

Woke up today....254.8. .....sweet!

Ate dinner weighted in at 257.....

Did the 15 myocratic crunch
10 cat vomit

Excited for tomorrows weight in.

Last weekend just figured out that I fit into 5 pairs of shorts I used to not fit into!!! All size 42. The tape measure says I'm about 42.5. But the shorts are a little!

Monday, March 7, 2011

3/7 update

Woke up at 256....awesome!

Came home, pre dinner weight was 256!

Did 15 myocratic and 10 cat vomit

Before sleep was up for tomorrows weigh in!

Sunday, March 6, 2011

3/6 update evening

I think it was a good day. Post shower I weighed in at 258. So no weight gain today.....which means I could be down to 255 or 256 tomorrow.

3/6 wake up

So woke up and I am at 258. That is 4 pounds up. I wonder if I didn't get that milkshake? No wonder because it was yummy!

3/5 update

I think I'm posting this late...but anyway...

I did

15 myocratcic
10 cat vomit
70 kettle bell straight

Then crushed it on a cheat day at devos surprise party!

Before I went to bed...263...that is a 9 lb swing

Let's see what the am looks like.

Thursday, March 3, 2011

3/3 update

On the road again. Short time, just yesterday and today. On Wednesday I did not take any pagg except for first thing in the morning. Today I don't have any on I won't have any until I get home. No shake today for breakfast, so got some cold cuts to eat first thing.

Curios to weigh myself when I get back.

Tuesday, March 1, 2011

3/1 update

Let's back up a second. So I gained 4 lbs on my cheat day 2/26...woke upmon 2/27 at 259. On 2/28 I was at 257. I did the mini workout per my 2/27 post. Then did the mini workout last night 2/28. When I woke up this morning, no weight loss. Let's be fair...minor maybe a .2 or a .4. I have noticed in the past when doing workouts ( weights or kettle bells) I have actually maintained weight. The situations bears monitoring which I am now doing this blog.

Sunday, February 27, 2011

2/27 update

Just did

15 myocratic
10 cat vomit
70 kettle bell @ 40 lbs

2/27 Update

I wrote this on Tim Ferris' Blog:


I have probably thanked you 4 times on your blog, but I think its appropriate, based on the life changing events that have taken place in my life since I started your diet. Here is my individual success:

*I have lost 43 lbs. since December 20 th
*I went from 298 and now weigh 255
*I am down to a 43 inch waist….I did not measure initially, but I was probably like 50 inch range.

Those are all measurables that everyone can relate to. What has been most significant is that it has sparked me to start learning again. I have had a successful career in my field and it has taught me to strive to get better in my field an in life. I have helped get 5 other people onto your diet and they have seen success on your diet. My friends and I created our own group on google where we share our successes, celebrate our cheat day, share best practices on recipes. We just started this two weeks ago and has really helped to motivate the 6 of us and keep us going. There is power in feeling that you are “in it” together with a group of people. I can see their lives changing as well. It has made me a more positive person (and I thought I was positive before) and I just have a different perspective on life.

Thanks Tim for the new positive perspective on life, your book is truly inspiring to do things that are not only in the book, but a result of the book!

Saturday, February 26, 2011

2/25 update-part two

Down to exactly 43 inches on the lost that .5!!!

2/25 update

Finally made it back from Chicago....that was crazy!

Good news though I am down to 255..that is 43 lbs lost!!!!

*No working out at all for a week
*I stuck to the diet to a tee!

I am continue to be motived by the diet I was able to inspire and get 5 other people on the diet as well. Now that they are on it..I feel even more motivation!!!!

Wednesday, February 23, 2011

2/23 Update

Today is Wed and I have been in Chicago since Sunday flying out here. It has been tough because I am at a business training and sometimes they have food for us

*One night Pizza....I ate a side salad that was tough because it was chicago style pizza
*One lunch it was HOT DOGS...chicago I ate no buns and crushed the chicken wings

What an adventure and NO SCALE TO BOOT!!

So it has been weird not to weigh hoping it is all good when I get back.

Sunday, February 20, 2011

2/20 Update

Good morning.  For me, I used to hate this day jumping on the scale
after the cheat day. Good news is I decided to say $&@!# it just got
used to it. As the diet has progressed my gain after a cheat day has

When I first started it was always around 7 to on the
money.  Now it seems to be always between 1 and 3.....and then gone by

Today 3 pounds gained........should gone by Tuesday.

Good luck

Saturday, February 19, 2011

Cheat fest 2/19

Let's see:
Tortilla chips
Buttered popcorn at movies

I am stuffed

2/19 update

So last night I had some alcohol. Quite a bit actually.

My guess is 8 vodka and diet 7up
4 shots of patron

I was pounding plenty of water to countermand it. It seems to work pretty well for me.

Woke weight gain. Sweet.

Cheat day today...going to cheat, but I don't know how crazy I am going to go

Friday, February 18, 2011


I'm fired up....40 lbs lost
Down to 258

2/18 early am

The SCD....causes me to usually wake up at 5am....and I am wide awake. This morning.....4am. I think I knew that I was going to hit something new. Scale hit 258.6 and then 259.4. Let's call it 258! I'm down 40lbs!

I got up and had the new combo 3 of that.

Thursday, February 17, 2011


Last night I did

10 myocratic
10 cat vomit

Update 2/17 @ 6 am

I must say I was feeling plenty of energy with the SCD. Adding the combo shake yesterday seemed to double that energy...just wondering if I am overdoing it.

*Athletic greens
*Whey protein

Experimenting it as a meal replacement int he am. , I gotta take a break from the eggs.

In any case, if I moved around the scale enough I was at 259.8....but finally I am back down to the 260 I was a week ago

Wednesday, February 16, 2011

2/16 update

So I got up this morning and I was at 261. I may have hit a plateau again. I am trying a combo shake. Whey protein and the athletic greens. Last night I did do:

10 myocratic crunches
10 cat vomit
70 kettle bells

Let's see how tomorrow mornings weight looks

Tuesday, February 15, 2011

My 4 Hour Body Experience

My 4-hour Body notes

Today is 2/15/2011 and I will attempt to recount as best as I can in some sort of format my experience with the Slow Carb Diet from Tim Ferriss’ book. To net it out why I am writing this; I have lost 38 lbs. since 12/20/2010 and this is the best I have felt in literally 20 years

· I started the diet on 12/20/2010

· Even though there was Christmas upcoming I decided to go for it

· I regret that I did not take any pictures, and I did not take any measurements.

· My starting weight at this time was 298 lbs.

· On the morning on 12/25, when I weighed myself I had already lost 10 lbs. I couldn’t believe it and I was motivated to continue. It had only been 5 days

· I stuck to the diet to a “T” and by the name 12/31/2010 came around I had lost 20 lbs

· This is where a lot of my information get distorted, but it is roughly right

· On around 1/7/2011 I was down to 24 lbs, weighing in at 274

· On around 1/15/2011 I noticed that I was plateauing, I decide to give PAGG a try. I noticed immediate results. I started losing weight again and was down to 269 by 1/22/2011. I finally decided to measure my waist ( I really regret not doing this in the beginning). On 1/22/2011 I was at 46 inches. I don’t know where I really started but I think I was in the low 50 inch range.

· I again appeared to plateau and was hovering at 269 around the 29th and then I decided to add the other supplement “cissuss” whatever it is.

· As another note I have been taking potassium, magnesium, and calcium the whole time

· After that cheat day on the weekend, which I was at Disneyland….I noticed I had only added 2 lbs. So here I was sitting at 271 on 1/31/2011. I was the first cheat day that I did not pack on 5-7 lbs.

· I seemed to be stuck at 269 that whole week (2/2 to 2/5). I decided to cut out almonds ( I ate them as a snack) and boost up my protein in the am with egg whites mixed with one egg. I saw and immediate drop in my weight. By the morning of 2/11/11 I was now down to 260 lbs. That evening I did measure my waste at 43.5 inches

· Keep in mind during this whole time I have been working out moderately. At least two times a week, about an hour at the gym. Every other week maybe twice.

· So her it is at it is no 2/15/11. I am gained about 4 lbs during my cheat day on 2/12/11. No surprise really had a huge BBQ at my house.

I do really enjoy the experimenting portion of this diet, but I can say I have done any real experimenting that was “out of bounds”. I have been just adding in supplements and making minor changes in the moderate workouts I was doing.

Today I received the Whey protein and Athletic Greens. I am going to experiment with those as well. Well this might be along blog, but I was inspired by a lady on the blog here who told me to blog my experience. I hope that everyone can forgive my lack of detail on the lost of my first 38 lbs. I admit I should have done a better job tracking, but I still have a ways to go for my ultimate goal. If this helps anyone good luck!