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Jakub - 4HB tryout daily log

Create a log of your progress so others can see how you are doing and keep you motivated

Re: Jakub - 4HB tryout daily log

Postby justhamade » February 6th, 2013, 8:26 pm


Best book for nutrition parts of SCD is 'It Starts With Food' from the whole9life.com blog.

The best resource for exercise that I have found that is similar to 4HB but a bit different (it would be overtraining by 4HB standard) is the MI40 program by Ben Palkulski.

Good resources for a beginner for exercise is
http://www.marksdailyapple.com/subscrib ... z2KAjHBlJe
http://startingstrength.wikia.com/wiki/ ... ength_Wiki
and http://stronglifts.com/stronglifts-5x5- ... g-program/

For ketosis specific
Link from Tim's blog http://www.bodybuildingdungeon.com/foru ... lical.html
Reddit r/keto http://www.reddit.com/r/keto/wiki/faq
Gary Taubes book Why We Get Fat


Note that all of these resources have been talked about on this forum a lot.
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Re: Jakub - 4HB tryout daily log

Postby jakub_cze » February 27th, 2013, 12:51 am


Thank you justhamade!

Some data here...today is exactly six weeks in. Im' down 19.3 pounds and 15.9 of fat. Now weighing 106.9 kg and want to get below 100 until the end of March! Dietbet helps a lot!
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Jakub 4HB tryout daily log

Postby R19Mt » December 11th, 2014, 9:50 pm


will try to post some log around just to keep me motivate, sorry if my english not so good and i dont talk much.
day 0

height 183cm
weight 114kg

protein 100gr
carb 20?gr
fat <10gr


only be taking protein shake, cup of coffee with very little sugar, and some fish oil.
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Jakub 4HB tryout daily log

Postby Servicennp » March 23rd, 2016, 9:53 am


Then your doing a Pre RFL for 2-3 days correct?
Fat & carbs kept to 20grams or below daily is RFL. What your plan is is kinda a Pre RFL just to see if you can hack it?
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