Tuesday, February 8, 2011

Tim Ferriss' Slow-Carb Diet: Day 49


Today is day 49 of the Tim Ferriss Slow-Carb Diet, as laid out in The 4-Hour Body. Back in December 2010, I decided to test Tim's claim that one could lose 20 pounds in 30 days without exercise. By mid-January, I lost plenty of body fat and inches, but the scale never dropped 20 pounds. A little disappointed in the results, I chose to look at the bright side of life. To view my final report, click here.

On day 49, I continue to test the slow-carb diet. With a few minor changes, I would like to increase the amount of weight loss over the second month. Below, you will find my results for the first two weeks of the second month.  

Meals
For the most part, I have done a fairly good job with eating what I am supposed to eat. During week 5, I ate religiously, but then lost control during week 6.

It all started with an early cheat day. When I say early, I mean only days after the last cheat day. The rationale  was that my cheat day was too close to my weigh-in. As a result, my measurements were off.

In an effort to correct this, I decided to move my cheat day from Saturday to Tuesday. This would allow me to measure myself on Monday, cheat on Tuesday, and then have six more days to work it off.

The problem was that I continued to cheat throughout the week. While I didn't go hog wild, I ate popcorn and black bean brownies one night then finished the week with corn tortillas after church.

On a positive note, I made it a point to eat within the first 30 minutes of waking. I get up, use the men's room, prepare my microwavable meal, jump in the shower, and then consume breakfast.

On the other hand, I haven't been very good with eating every 3-4 hours. During week 5, I did a good job but lost the momentum during the past 7 days.

Below, you will find a list of foods that I have consumed.

Meat
  • Chicken breast: I eat Tyson's grilled chicken almost daily. It's quick and easy to prepare. 
  • Eggs: I eat either scrambled or fried eggs. Although, I'd like to try hard boiling some eggs for those days when I need a quick snack. 
  • Ground Beef: I cook 93/7 ground beef.
  • Steak: I eat lean cuts of steak. The fat count is around 3.5 grams per serving.
  • Fish: I ate salmon a few nights last week. Thinking I may eat more fish at night because it is lower in sodium.    
Legumes 
  • Red Beans: I cook from a can.
  • Black Beans: I cook from a can.
Note: I made sure to include legumes in every meal, but decided to cut back to 1/4 can versus the 1/2 can I typically ate. Due to my slow loss in weeks 1 and 2, I thought it may have been caused by too many beans and its related sodium.
  
Vegetables
  • Broccoli: I'm eating a lot of broccoli.
  • Cauliflower: When I'm not eating broccoli, I'm eating frozen cauliflower. 
Beverages
  • Water: This week, I didn't do a very good job drinking a gallon per day. I probably ended up drinking about 1/2 to 3/4 gallons.
  • Red wine: I'm drinking around 2 glasses per day.
  • Coffee: Found Sheetz coffee the other day and have been consuming it ever since.   
    Physical Activities
    You may notice a trend forming, but during week 5 I did a good job in the gym. I only went once but it felt good. Week 6 I did nothing. I told myself that I would go two times, but failed to follow through.

    Statistics
    Week five produced one of the greatest days of weight loss since I started this diet. Within one week, the scale reported a 6 pound difference (251 lbs) over the previous week.

    Unfortunately, after a single day of cheating, I reported a weigh-in of 258 lbs. Personally, I think sodium had everything to do with it, which is why I am interested in cutting my sodium as much as possible.

    Below is the complete report for my measurements. In the parentheses, I am reporting changes for this week first, followed by the total loss since I started (this week | total).

    • Weight: 255 lbs (-1 lbs | - 5 lbs)
    • Height: 6' 2"
    • Age: 36 
    • Body Fat: 15.7% (-3.5%-9.8% )
    • Chest: 45.0" (0"-1")
    • Waist: 42.0" (-0.75" | -1.25")
    • Arms: 17.25"
    • Shoulders: 53" (-0" | -0.50")
    • Forearms: 14"
    • Neck: 16.25"
    • Hips: 45.0" (-0.75" | -1.25")
    • Thighs: 26"
    • Calves: 18" (-0" | -0")
    Observations
    Every day is another opportunity to turn it all around. ~ Vanilla Sky

    Week 6 was definitely a disappointing week for me. I made poor decisions in what I ate and failed to hit the gym according to planned.

    Despite it all, I still made progress. That's not a celebration of bad decisions, but rather a reward for all the times I did it right.

    Final Thoughts
    This week is going to be better than last week. I am going to concentrate on eating right and exercising. I will also pay close attention to the 3-4 hour meal and drink plenty of water.
      Feedback
      For those following along, how do you feel? What could you do better tomorrow? Leave me a comment in the section below and join us on the discussion board (see Community).

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      Damond L. Nollan, M.B.A.

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