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Jakub - 4HB tryout daily log

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Jakub - 4HB tryout daily log

Postby jakub_cze » January 16th, 2013, 8:47 am


Hi everybody!

So I decided to quit JUST reading and even though I am not finished with the book I decided to slowly dive in the diet.

I'm not hundred percent sure about this diet, but I am willing to give it a try. It's quite easy to begin and if I get the results...I am okay even with beans :D

weighing day: Wednesday (decided to go for once a week weighing)
binge day: not sure yet, will skip the first week

target weight: 90kg - then adjust acording to body fat percentage

My scale: Omron BF511-B
Apparently it has "clinical accuracy"
Good value in my opinion for 90 USD, third body fat measuring scales I own and definitely the best. Tried to fool it by drinking about half a liter of water and the body measurements did not change (only total weight).

Code: Select all
http://www.omron-healthcare.com/eu/en/our-products/weight-management/bf511

Image

Day 1
06:45 start - weighing

weight 115.65
body fat 40.4
body muscle 28
visceral fat 15
resting metabolism 2230
BMI 34.95


07:20 breakfast - 1 egg white, 1 whole egg, spinach, frozen mixed vegetable (peas, carrot, corn), beans
- 500ml water

11:30 lunch - mixed vegetables, chicken breast steak, tomato salad
- 500ml light coke

15:50 bloody starving!

notes to myself (suggestions and critique welcome):
- add one meal after breakfast
- liquid egg whites not available in my country - use powder??
- prepare breakfast in advance for more days
- legumes for lunch!

thanks for any feedback!
jakub_cze
 
Posts: 8
Joined: January 16th, 2013, 6:30 am

Re: Jakub - 4HB tryout daily log

Postby shadoe » January 17th, 2013, 5:48 am


Yeah,

Add legumes to the lunch to get your energylevel to keep you until dinner.
I'm just below 100kilos now (started at 120) and I eat three whole eggs for breakfast together with some veggies and the occasional meat to it as well. Keeps me going until lunch without getting hungry.

My lunch is normally the previous days dinner - me and my wife make 4 portions and split it 4 ways.

Drink more fluids (water preferably) it keeps the tummyrumblings at bay when you get close to the next meal :)

And don't be "unsure" - at least I can say that this is the best way of eating I've found yet and I'm loving it :)
--
Mattias 'The Original Geek' Pettersson
The Original Geek - my blog
Heading for 90 kilos - then reset the goal
Current status: 7,7 kilos to go ((march 18th 2013)
4HB lost: 21 kilos
Total lost: 34,3 kilos
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shadoe
 
Posts: 33
Joined: May 27th, 2012, 1:25 pm
Location: Stockholm, Sweden

Re: Jakub - 4HB tryout daily log

Postby jakub_cze » January 17th, 2013, 5:05 pm


Thanks for the reaction! Legumes for lunch are going to be difficult since we eat out usually with colleagues, but I'll think of something.

I definitely have to drink more water, yes!

Day 2
06:45
07:00
500 ml of iced water - made me sick, took 15 minute for my stomach to calm down

07:15
chicken breast with spinach, red beans and mungo beans, one egg

9:30
200ml coke zero

12:00
lentils, smoked pork, kidney bean salad

14:00
500ml of cold water

19:00
chicken steak, beans, two eggs

20:00
500ml ice water
jakub_cze
 
Posts: 8
Joined: January 16th, 2013, 6:30 am

Re: Jakub - 4HB tryout daily log

Postby jakub_cze » January 19th, 2013, 6:35 am


continue to eat 3-4 meals a day...mostly red beans, chicken breast, mixed veg or spinach

drinking a lot of water, sometimes iced

I feel very good since the start and I surprisingly start to enjoy the food. No cravings either. Kind of NOT looking forward to the binge day :D

My taste is more sensititive. Adding just a small amount of sriracha or butter to finish the meal.

Next to try is coffee with cinnamon.
jakub_cze
 
Posts: 8
Joined: January 16th, 2013, 6:30 am

Re: Jakub - 4HB tryout daily log

Postby justhamade » January 21st, 2013, 2:27 pm


jakub_cze wrote:liquid egg whites not available in my country - use powder??


Noooo ... real whole eggs, the yolk is the best part.
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Re: Jakub - 4HB tryout daily log

Postby jakub_cze » January 22nd, 2013, 4:17 pm


justhamade wrote:
jakub_cze wrote:liquid egg whites not available in my country - use powder??


Noooo ... real whole eggs, the yolk is the best part.


And what about the fat in them? Isn't that bad for weight loss?


Anyway I am almost a week in. Tomorrow morning is the moment of truth with the scales.

I don't have any cravings, even when I get hungry I manage to wait until I am around my legumes and protein pretty easily.

I just finished watching In Search Of The Perfect Human Diet which Tim mentioned recently on FB. It is very interesting and makes it more clear for more why we are supposed to eat the meat and legumes.
jakub_cze
 
Posts: 8
Joined: January 16th, 2013, 6:30 am

Re: Jakub - 4HB tryout daily log

Postby shadoe » January 23rd, 2013, 12:21 am


Fat isn't a problem as long as you don't tell the body to store it. But don't overdo it. I dithered whole eggs, some veggies and some strips of bacon or organic salami (sugar free) for breakfast an lose weight :)
--
Mattias 'The Original Geek' Pettersson
The Original Geek - my blog
Heading for 90 kilos - then reset the goal
Current status: 7,7 kilos to go ((march 18th 2013)
4HB lost: 21 kilos
Total lost: 34,3 kilos
User avatar
shadoe
 
Posts: 33
Joined: May 27th, 2012, 1:25 pm
Location: Stockholm, Sweden

Re: Jakub - 4HB tryout daily log

Postby jakub_cze » January 23rd, 2013, 1:05 am


Thanks for the tip! I admit to bacon! :D


I am happy to share the weight results with you.
After seven days I'm down to

115.65 -> 112.35 - weight
40.4 -> 39.55 - body fat


translated, that is:
3.3kg weight loss
almost 1% body fat
at my weight that means 2.3kg of fat gone!!

All this after seven days of not very strict diet, including
coke zero
bacon
oil for frying
sprinkle of parmesan cheese

awesome!
jakub_cze
 
Posts: 8
Joined: January 16th, 2013, 6:30 am

Re: Jakub - 4HB tryout daily log

Postby justhamade » January 23rd, 2013, 2:24 pm


You need to do some reading on fat and ketosis etc.
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Re: Jakub - 4HB tryout daily log

Postby jakub_cze » February 3rd, 2013, 11:27 am


Any specific links? I must say that 4HB is written in a little bit confusing way. Reading on Kindle makes it even harder.
I like the approach where you are told what to and to just start with SCD, but eventually I would like to know why I am doing certain things and why they work...thats just me :)
jakub_cze
 
Posts: 8
Joined: January 16th, 2013, 6:30 am

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