My Backstory: After a number of lol fails I had a successful weight loss thread

http://forumserver.twoplustwo.com/85...t-472-a-911066

Since then I’ve fluctuated between the 210s and 230s, spending most of my time in the 220s. I have gained strength since recovering from surgery in Nov 2014, and I am pretty close to PRs which I hit a few years ago(and almost topped in 2014 before having surgery)
Here's how I've been doing since I got on a roll and started logging around summer 2015. Note the gradual increase begins in spring 2016. As the weather gets nicer, my place becomes more popular as an Airbnb so I started renting it out and taking lots of poker/blackjack trips on the weekends, lifting a bit less, eating comped buffets...



My old plan felt a little stale and wasn't working anymore, so it feels like time for a new log inspired by a new way of eating

Food

I’m following the diet prescribed in the 4 Hour Body by Tim Ferriss. I read Tools of Titans on the flight back from Shanghai/Bangkok. The 4 hour body was mentioned as a diet and I thought I’d give it a shot. I haven’t been doing as well with strictly logging calories anymore and I want to experiment with something different.

Rules:

1. Avoid carbs that are white or could be white – following this one strictly

2. Eat the same few meals over and over again – I’ve worked out my 6.5 main meals, pretty tasty and satiating with no real cooking needed. Mostly purchased at Costco. Portions are average

4 cage free scrambled eggs w/ siracha chili sauce
Spinach salad w/ 3.5 oz turkey .6 oz feta 32g olive oil and vinegar dressing
~1lb can of black beans or garbanzo beans
Don Lee grass fed burgers(frozen)
3 oz chunk light tuna with 28g mayo, soy sauce, dill relish, lemon juice
6 jimmy dean fully cooked turkey sausage links(frozen)

Half meal: 11.5 oz mixed veggies w/18g butter( as close to the kind with just cream & salt as I can find)


Usually I'll eat 5.5 of the meals. Sometimes I eat all 6.5 if incredibly hungry and didn't have a snack I eat quest bars when I need something quick/on the go. I combine 2 meals for a bigger lunch at work. I eat dinner around 5:30 (1.5 meals if I’m not hungry 2.5 if hungry) and try not to eat any more after that. If I do get hungry or wake up in the middle of the night I have the night meal.

night meal : 12 oz 4% cottage cheese, or 1 don lee chicken patty if I’m out of cottage cheese.


3. Don’t drink calories – I still have ~45g of whey protein after lifting and will drink socially but limit to spirits and diet soda and 3 max on non cheat days. Though a couple days I’ve slipped had 4 or 5

4. Don’t eat fruit – I occasionally have one serving per day when it’s free at work.

5. Take one day off per week - I am doing the prescribed cheat day on Saturday, unless I screw up badly on another day. I always lift, have a scoop of whey and 3.5 servings of beans to start that day, then don’t eat again until I get hungry. I’ve gone a little overboard the first month, mainly due to drinking. Will try to not exceed .20 BAC according to the app Intellidrink, to avoid blackout

I know this seemed unpopular the few times it was mentioned here, but I think I can follow the parts of the rules that make sense and ignore the gimmicky stuff he threw in for marketing purposes.

Lifting
Pretty much 5/3/1 for life, though I’m open to suggestions if I start to stall out. Got away from press while pretending to be a powerlifter but I brought it back recently and will attempt 3x5x135 this week. I do barbell rows, good mornings, shoulder raises. Weighted pushups, DB tricep extension overhead, and sometimes curls as accessories when I have time and desire to do them.

Estimated 1RMs for this new cycle
Squat 395
Deadlift 445
Bench 285
Press will attempt 3x5x135

Cardio

LOL. I just plan to do some elliptical to burn cals Sunday morning after cheat day, if I’m not yet hungry that morning. Everything else I do will be active recreation: enjoyment based with any fitness benefit as a bonus.

I got back to playing rugby after losing weight but my knees can’t handle it anymore. Now I will play sand volleyball and kickball when the weather gets warmer in Wisconsin. I want to hike more and spend less time in the casino this time around. Bill Perkins interview with Chicago Joey inspired me to focus on activites better to do when I’m young, then crush a bunch of senior events and OMC games when I am of age


Progress so far

Starting weight 235 on 2/14

Current weight: 226 the morning of 3/18



I was 224.x before the 3/11 cheat day but never got back down there. Probably due to a lot of liquid calories and eating poutine and a gyro when I wasn’t really that hungry.

I didn’t measure inches, but I’ve lost a full belt notch and didn’t seem to gain it back this week. Last night, my friend said she remembered the shirt I was wearing being tight, but now it fits well.

Thanks for reading. I’m open to suggestions and advice. I’ll leave you all with a delicious cutting food pic

I think the diet looks good, I eat a lot of the same foods. Except mayonnaise is gross and I do eat a lot of fruit.

A lot of fruit is low on the gi index, not that I care. Why is that idiot tim ferris hating on fruit?

Actually, I can say that with the utmost confidence. Anybody hating on fruit is a donk and anyone hating on mayonnaise is most likely sharp. Sorry.

Yeah, fruit is obviously awesome.

Just pounded a postworkout meal of one carton of Kirkland egg whites, two whole eggs, half a tbsp of butter, and a quarter cup of salsa. Maybe a bit low on fat, but I'm having corned beef and cabbage tonight because the wifeacore is half Irish and loves it so w/e.

I eat a lot of the "same stuff" on a weekly basis, in that I batch cook on Sundays, and then figure out calories/portion and box it up for lunches/dinners. Your way seems pretty sweet for a bachelor, though, so gl!

GL Bob I'm a fan of yours so I'll be following


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You competing in the Power Weekend again in two weeks?

What else do you put in the tuna? My tuna meal is really satiating, but it also was when I used fat free mayo or light miracle whip. Anything with tuna will be filling. I haven't tested whether the extra calories in regular mayo are worth it, but I like the diet's preference for full fat foods.

I feel like when I've tried to have like 300 calories pineapple for a meal it didn't fill me up as much as some other meals, but I haven't really experimented with subbing a meal for fruit. It's also expensive.

I do get it when it's free at work. I have to avoid so much other crap it's nice to be able to eat some of the free food. The office brought in like 10 pies for 3.14 and there's always random stuff left over from client lunches, team pot lucks or people randomly bringing food in.

Might try salsa with my beans. I bought reduced sugar ketchup planning to try to make chili on the weekends, but I've been to lazy when it comes to cooking.

No I had a big tax bill and am feeling pretty busto. Was thinking about doing WABDL in the Dells with some other Madtown people, but that one has drug testing and requires a federation card so it's super expensive. Plus I think squat is my best lift?

Thanks. Hope to get a decent following to help keep me accountable.

Went out to lunch with coworkers on Friday. Think I did pretty well here. Dressing is balsalmic vinagrette; I asked for oil and vinegar but they no longer carried it. The other 3 all got Reubens, but I didn't feel rude breaking the streak. All 3 of them ate only half of the(big) sandwich and left 20 tots/the equivalent in fries, and it was 2 decent sized guys and a girl who I've seen put some food away. If I'm ordering that I'm crushing the whole thing every time.



the downside is I broke my drinks rule at night and had 5, all vodka with diet sprite/mist/dew

Bob, search "best tuna salad" in Google and you'll find some good ones. If you like a lot of flavor like me add a bunch of dill and capers... really delicious. I recently experimented substituting Greek yogurt for mayo. Don't do that because it's disgusting. Go low fat mayo if you're trying to save calories.

Saturday(Faturday) cheat day:

I had a female friend over which threw off my usual routine. I made 4 eggs in the morning while she slept more. After she left I ended up going back to sleep until ~1 PM had a 1.5 scoops of whey and went to the gym

Squats

5x255
5x295
4x335

I felt more tired than usual so took a bit extra rest in between and just left after squats.

Then had 1 scoop whey to finish off the tin and 12 golden platter chicken nuggets. I had half a bag of fat free butter popcorn I had around the house while watching march madness and waiting for my Indonesian food to be delivered around 6:30PM. I just threw the rest of the bag out when it arrived faster than usual.

IndoMac (Chicken)
Thick rice noodles, green and yellow onion,
bamboo shoots and mushroom stir fried in
a creamy red curry sauce with your choice of
beef, chicken or tempeh.

not my pic but this is what it looks like. It's a big portion but not massive for a US restaurant.



Also got a side of 4 fried cream cheese wonton things.

Went out drinking after watching Gator basketball domination. 7 vodka and diet mist/sprite/dews on the night

late night pizza. 2 big slices and 3 big breadsticks. Also felt like I wanted something sweet after turning down pie all week. I hit the store for Ben and jerry's on the way home. I really wanted chunky monky but they only had the non-dairy version. I still got it but that turned out to be a mistake. Of course I still ate the whole pint because I was drunk and I bought it.

I haven't read the 4 Hour Body, what exactly does this mean? Literally all carbs could be white.

Ya, why they gotta be white? #AllCarbsMatter

I interpret as
don't eat white bread or any other kind of bread, white rice or any other kind of rice, and extend that to all applicable carb foods.also avoiding low carb or gluten free substitutes to what should be carby foods.

I'd reword to pretty much no carbs except beans and veggies.

I'll try to get some quotes from the book before I return it to the library. Google results seem a bit different.

I have black friends..

I also can't take anyone who hates on fruit seriously. Fruit is awesome (diet)food in so many ways.
Also full on no-carb, no thanks, I need my energy.

Good luck tho OP

Sunday rebound day.

I like to try to eat a bit less on Sunday especially if my cheat day went late into the night. It's the only day I won't force myself over 1500 calories.

I burned either 750 or 850 gross cals on the elliptical in an hour, minus 100-150 I would have burned anyway

100 calorie pedialyte

then just had my salad, my 11.5 oz black beans, my 4 eggs, mixed veggies, and a don lee chicken patty

unfortunately didn't get to the gym or get to bed early; Didn't plan well between a bit of work, laundry, and the female friend coming over again for a few hours.

Pretty sure the "no white carbs" is shorthand for "don't eat processed food", which isn't a terrible heuristic.

No fruit is obviously still super ******ed.

Here is the fruit section from the book

Lol so wine is somehow better than fruit.
Using the whole "ancestor" non-argument is also obviously ******ed.

That's a lot of stupid on just one page.

He is a donk. Even if it's true that fructose is more efficiently converted to fat, it is irrelevant if we exercise.

You can't binge on fruit. Someone in MLYLT thread talked about binging on pineapple and yet a kilo of pineapple is like 500 cals. Huge facking lol. I can't think of a single situation where I would binge on fruit. Three bananas? Gross and that's only 300 cals. I ate two honeycrisps apples the other day, swear I was facking stuffed silly. But it's also not meant to supplement a meal. They are snacks or to complement.

Micronutrients. Low GI. Low cals. Fiber. Sent straight from the Gods for long fit life.

Jesus....

Being a little overly critical of Ferriss here i think, It's a diet, he's not saying fruit is bad, just that it's not great for fat loss, which seems mostly obvious, or am I missing something?

What you're missing is that fruit is completely awesome for fat loss.

Not claiming to know much about dietary things. But I don't see how that can be true, unless your comparing fruits weight loss potential to standard crap processed food. I know fruit has a lot of healthy attributes but isn't it sugar that generally doesn't have enough fiber to actually fill you up? Feel free to educate me I'm genuinely curious about the subject.


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They've done research on mice, and the group on high fructose corn syrup got skinnyfat!
The control group on regular diet had more lbm even though they kept exercise and calories equal.

That's very scary. But they weren't able to replicate in humans. Could there possibly be some long term effect to consuming too much sugar on bodyfat levels when calories are constant? Possibly but these are little inconsequential little rocks. Exercise volume, calorie deficit, and adequate protein is all that matters and dwarfs nonsense like fructose converts to fat easily.

The best example I can give for this is to take two locos. The first loco eats all bread pudding and 150g protein. The other loco eats some healthy paleo bullshiet diet and also 150g protein. If exercise and calories are constant, after 5 years these alternate universe locos would look identical. And short term studies have proven this.

So in conclusion; exercise, eat meat, watch calories. That's all we can do, the realities of natty training are sobering and crap like fructose, slow acting carbs, and shiet like that are nonsense.