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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