Jack (
George Clooney) is an assassin. After successfully completing a difficult job, which leaves emotional scars, Jack announces his retirement from the game. While waiting for the final assignment, he hides out in a small Italian town where he befriends a local priest and prostitute.
Review
The American is a very slow movie. With the exception of a few action sequences, the feature film walks a slow pace through 105 minutes. Although, I have to tell you, this isn't necessarily a bad thing.
What I like about The American is its appreciation for the different sites and sounds. From the careful production of a sniper rifle to a quiet stroll through the old town, the audience received an opportunity to bask in the moment.
Imagine sitting by a creek and listening to the water gently flow over rocks. Feel the warmth of the sun kiss your cheeks as you watch the trees and grass dance with the breeze. Experience the calmness of the moment. Embrace it.
Now, throw in the feeling of uneasiness, tension, and danger. That very contrast of tranquility and anxiety mixed with a hint of melancholy is what makes this movie work.
While the story could have been told in much less time, I simply enjoyed the experience. I loved how Jack paid attention to details. His meticulous and careful nature played out in everything that he did and I reveled in it. If only I could be more like that.
While the film is no National Geographic competitor, the director did a great job of showcasing some of Italy's hidden treasures. My favorite eye candy involves the hills, creek, and town made out of stone.
Another quiet favorite of mine is Violante Placido, who plays Clara, the prostitute. Beautiful with sexiness radiating from the first moment we see her, she is definitely someone to watch.
Conclusion
The American is a good movie. I enjoyed it more for its slow pace and meticulous leading man than I did for its story about an assassin trying to finish a job.
Trust me, there are plenty moments of tension that help make this movie a true thriller. Although, don't expect this movie to feel like a Bourne Identity or 007 flick because it won't. However, if you have the patience to sit back and enjoy the ride, I think you will be pleased.
Score: 4.25 out of 5 stars
 |
| Damond Nollan |
This past Monday, I began another 30 days of
Tim Ferriss' Slow-Carb Diet. For those following along, you may recall that I finished my
first 30 days last Wednesday.
Overall, I was pleased with my progress. The most notable changes were reported with the tape measure and
body fat calipers where I lost over 6% body fat and an inch around my hips. On the scale, I recorded a loss of 4 pounds. However you slice it, I made changes.
Plan Modifications
Armed with a month of experience and positive changes, I am going to shoot for even larger numbers this month. How will I accomplish this? you ask. Here are a few modifications I plan to implement this time around.
Purchase a personal scale
For the past 30 days, I have consistently used the scale at the gym. Not that I have a problem with it, I'm sure it works fine (when calibrated), but I need something at home that I can use. As of this post, I am the proud owner of a new digital scale.
Return to the gym
For most of the month, I did not visit the gym. I was torn between working out and testing Tim's claim of losing weight without exercising. You can see the results.
For the next month, I would like to add my weight training and cardio back into the mix and report on the results. I'm confident that I will make even greater gains than without any physical activities.
Eat breakfast within 30 minutes of waking
I cannot think of a morning that I did not eat breakfast within the first hour of waking. In the book, Tim explains that I can see even better returns if I eat within the first 30 minutes. I think I'll make a go of it. So far, so good.
Eat every 4 hours
This is probably the most challenging thing to do, because I'm not usually hungry. If it's about keeping my metabolism going then I'm willing to try it. As of this post, I have regulated my meals to the 4:00, 8:00, 12:00, 3:30, and 7:30 hours.
Starting Measurements
To manage my progress, I recorded my starting measurements. See below:
- Weight: 257.6 lbs
- Height: 6' 2"
- Age: 36
- Body Fat: 19.2%
- Chest: 45.0"
- Waist: 42.50"
- Arms: 17.25"
- Shoulders: 53"
- Forearms: 14"
- Neck: 16.25"
- Hips: 45"
- Thighs: 26"
- Calves: 17.75"
Closing Thoughts
I am really excited about the progress we all are making right now. Personally, I see things are happening, but I'm also enthused about the changes you are making as well.
Thank you for reading my updates, participating in the comment section, and encouraging one another. Let's make this month even better than the last.
Related Posts
At the beginning of January 2011, I updated my new year resolutions to focus on four things:
In this post, I will continue where I started and develop a plan for obtaining my 2011 goals.
Each day, I will do something to help advance closer to the target. Each week, I will review my progress and share it with you.
Planning For 2011
In the following section, I will list my four priorities, resolution description, timeline for completion, and the action items I plan to use.
Complete the Dissertation
This goal is a big one. Having completed all my required coursework in 2009, I need to close this chapter of my academic pursuit. Therefore, by the end of 2011, I resolve to finish all work necessary to write, submit, and defend the proposal and the related dissertation toward a successful completion of the D.B.A.
Timeline:
- Complete chapter one (February)
- Complete chapter two (April)
- Complete chapter three (May)
- Submit Proposal for IRB Approval (June)
- Conduct Research (July)
- Complete chapter four (September)
- Complete chapter five (October)
- Defend dissertation (November)
- Register for 2012 graduation (December)
Action Items:
- Write at least 600 words per day.
- Meet with mentor at least once per week.
Lower and maintain bodyfat between 6-9%
Having lost 30 lbs in 2010, I resolve to lose the remaining bodyfat in order to reach and maintain a healthy 6-9%.
Timeline:
- Reach 17.5% body fat (February)
- Reach 15.7% body fat (March)
- Reach 13.7% body fat (April)
- Reach 11.7% body fat (May)
- Reach 9.4% body fat (June)
- Reach 7.1% body fat (July)
Action Items: - Workout with weights and cardio at least 5 times per week
- Manage meals by slow-carbs, low carbs, or calories
Increase Pageviews on damondnollan.com to at least 100,000
In 2010, I reached over 45,000 pageviews. In 2011, I resolve to meet or surpass 100,000 pageviews.
Timeline:
- Reach 10,000 page views (January)
- Reach 20,000 page views (February)
- Reach 30,000 page views (March)
- Reach 40,000 page views (April)
- Reach 50,000 page views (May)
- Reach 60,000 page views (June)
- Reach 70,000 page views (July)
- Reach 80,000 page views (August)
- Reach 90,000 page views (September)
- Reach 100,000 page views (October)
Action Items: - Write at least one blog per day
- Encourage visitors to join mailing list
- Send weekly update to list
Increase Total Listens of Room 3026 Live to at least 27,000
In 2010, the team successfully brought in over 10,000 listens. I resolve that by the end of 2011, Room 3026 Live will have at least 27,000 listens to the show.
- Receive 2,250 listens (January)
- Receive 5,000 listens (February)
- Receive 7,250 listens (March)
- Receive 10,000 listens (April)
- Receive 12,250 listens (May)
- Receive 15,000 listens (June)
- Receive 17,250 listens (July)
- Receive 20,000 listens (August)
- Receive 22,250 listens (September)
- Receive 25,000 listens (October)
- Receive 27,250 listens (November)
Action Items:
- Post pre/post show notes for every episode
- Update episode description and title for every show on BlogTalkRadio
The aforementioned timelines and action plans are broad strokes. This means that I can incorporate other action items to outperform my guiding numbers, which I plan to do.
Feedback
So, have you finished constructing your plans for the year? How are things going so far? Any hiccups? Achievements? Let's talk about them in the comment section below.
Related Posts
The notorious Gordon Gekko (
Michael Douglas), investor genius, gets out of prison after an 8-year sentence for insider trading. Upon his release, he quickly realizes that he is alone. His only daughter, Winnie (
Carey Mulligan), blames him for the death of her brother and refuses to reconcile their differences.
Winnie's fiancee, Jake Moore (
Shia LaBeouf), is a financial trader who seeks to enact revenge upon those responsible for the demise of his mentor. As a result, Jake secretly turns to Gordon for assistance.
Wall Street is a world unto its own. Unless you have a background in financial investment, much of the dialog surrounding the movie's plot will quickly go over your head. Failure to understand the finer details of the back room deals shouldn't hinder you from the more general idea that someone is doing something bad. Although, it would have been nice to have the concepts explained a little better.
Going into this movie, I was excited to see
Michael Douglas revive the famous Gordon Gekko character because he is extremely intelligent, arrogant, rich, and just fun to watch. Even more than that, I kept looking for small takeaway lessons that I could immediately apply to my own life. One scene in the movie did exactly that.
It was during a presentation that Gordon spoke about the sickness that is GREED. We, as Americans, are obsessed with the word "more." We want larger houses. We buy things on credit and ultimately borrow more than we can afford. We have few assets and yet continue to purchase liabilities that eventually steal our financial freedom. We become slaves to debt. Even our own banking system fell victim to the trap. It has become like a cancer that infects every area.
Oliver Stone, director, did a great job of keeping the essence of the first Wall Street movie. Key characters returned in support of the story and it worked.
As a leading man, Shia did a good job. Although, much like Charlie Sheen in the first movie, the characters played second fiddle to the movie's power player, Michael Douglas, who brings experience and credibility to the film.
Gekko's daughter, Winnie (Carey Mulligan), served her role in the movie, but I'm not sure she would have been my first pick. Maybe it's not the actress at all, but rather a serious dislike for the character's negative attitude throughout the movie.
While I wasn't a fan of Ms. Whiny (I mean Ms. Winnie),
Josh Brolin did a good job playing the powerful Bretton James. In the absence of Gordon Gekko, the world produced Bretton James. If Gordon and Bretton were to square off back in the 80's, I'm not sure who would win.
Conclusion
Overall, the movie was ok. There were teachable moments about the economy, wealth building, and the destructive nature of greed, which Oliver lightly covered. However, the movie was not a home run hit for me.
The film could have used more tension. In the end, I found that I cared very little about anyone in the movie because they were all rich. Seriously, it's hard to feel sorry for a billionaire who losses a few millions. The only person who really had it bad was Jake's mother (played by
Susan Sarandon).
Similar to the first installment, a small company relied on funding to keep afloat. In this movie, that company was an offshore research facility focused on developing a new energy source. Not that I don't care about the world's energy problems, but I didn't care about this company or the people who worked for it. Why? you ask. Because we never got to know them.
The movie is entertaining mainly because of Michael Douglas, who does a wonderful job. However, I wouldn't advise a mad dash to your local
Redbox. If it happens to come on
Netflix streaming, I'd encourage you to watch it so you can say that you did, but it is just ok.
The movie is rated PG-13, but I doubt anyone under or around 13 would sit through this movie. Well, unless we're talking about a much younger
Alex P. Keaton.
Imagine waking up in a dark place. The room is quiet except for your beating heart and panting breath. Slowly, you use your hands to explore the surroundings.
During the search, you find a metal lighter laying beside you. With the flick of your thumb, the flame illuminates the room. As your eyes adjust, you realize that you are not a home, but rather in a wooden coffin six feet underground. You scream for help, but nobody hears you.
With only 90-minutes of air remaining, Paul Conroy (Ryan Reynolds) must use a lighter and cellphone to find his way out.
Review
From the very first moment of Buried, we find Paul is in a pretty scary situation. We don't know where he is or why he's trapped in the coffin, but we do know this is one place we don't want to be. In a word, the movie is terrifying.
Thanks to the cinematography and special effects, the audience gets a real sense of claustrophobia.
More than in any movie, I practically finished the film gasping for air and physically shaking. The director, Rodrigo Cortes, does an excellent job of creating tension from the first to last frame and does very little to offer relief.
Buried is an experience. It is a movie that will leave a lasting impression upon you and may even cause some nightmares. What would you do? How would you escape? These are the very questions that will cross your mind as you painfully watch Paul fight for his life.
While credit is definitely due to the director and his team, one cannot forget the amazing performance by Ryan Reynolds. It is because of Ryan's ability to convey honest emotion, that we all are engrossed in this small universe we call a box. Just brilliant!
Conclusion
I really like Buried. The movie is very disturbing and intense, but worth the price of admission. I strongly recommend that you watch the film at night, and in a very dark room, as it will amplify the experience. Once your done, let me know your thoughts in the comment section below.
The movie is rated R for strong language and violent content.
Score: 4.5 out of
5 stars
Thirty days ago, I decided to test Tim Ferriss' claim that I could lose 20 pounds in 30 days. To the best of my ability, I executed the plan, documented my progress, and shared relevant observations along the way. The questions I asked were: Does it work? Is it worth doing? Do I have enough will power to stick it out? Find out below.
Meals
Since my last report (day 23), I have continued to eat 3 to 4 meals per day as described in the plan. Similar to last week, the meals were not always 4 hours apart. They typically fell somewhere between 5 to 6 hours or more.
Below, you will find a list of foods that I have consumed.
Meat
- Chicken breast: I eat Tyson's grilled chicken. This week, I moved from the cubes to the sliced option. I found it had a better grilled taste.
- Eggs: I eat between 6-10 scrambled eggs a day. For color and flavor, I leave two egg yolks in the mix.
- 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: While I enjoyed some salmon last week, I didn't eat any fish this week.
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: No coffee at all this week.
My cheat day (Saturday) wasn't really a cheat day. I think I felt guilty about eating Pringles on Tuesday, which was only days after my last cheat day. I recall coming home from work feeling bad and found comfort in some junk food. So, for the most part, I stuck to the diet, but ended up eating ice cream before the day was through.
Physical Activities
During the final week, I did absolutely no physical activities or trips to the gym.
Statistics
The final week produced little results on the scale. I lost 6 pounds last week, after first gaining 3, and then lost another 1 pound this week. On a positive note, I continued to lose inches from around my waist and found I also lost inches from around my hips, shoulders, and calves. That was new.
Below is the complete report for my measurements. In the parentheses, I am reporting changes for this week first, followed by the total loss over the 30 days (
this week | total).
- Weight: 256 lbs (-1 lbs | - 4 lbs)
- Height: 6' 2"
- Age: 36
- Body Fat: 19.2% (-1.5% | -6.3% )
- Chest: 45.0" (0" | -1")
- Waist: 42.75" (-0.25" | -0.50")
- Arms: 17.25"
- Shoulders: 53.5" (-0.50" | -0.50")
- Forearms: 14"
- Neck: 16.25"
- Hips: 45.75" (-0.50" | -1")
- Thighs: 26"
- Calves: 18" (-0.25" | -0.25")
Observations
Going into the final week, I fell ill for a few days. As a result, I slipped off my diet early and ate a can of Pringles. I also noticed that I started craving carbs and starches all over again. This happened a few days after my last cheat day, which is right around the time I murked the chips.
Outside of that, I found it challenging to eat as regularly as I did while on vacation. On a few occasions, I forgot to bring food to work, which resulted in a late lunch and dinner. This could have easily been avoided had I packed my meals the night before.
Final Thoughts
Looking back over these past 30 days, I can see a positive change in my weight, inches, and body fat percentage. Unfortunately, I did not lose the advertised 20 pounds. There could be a million reasons why this diet did not produce the stunning results many others are now experiencing. It could be that I was already watching my diet before this experiment. It could be that I didn't follow the meals every three to four hours. It could be my failure to sleep 8+ hours a night. In the end, I'm not really sure how to explain it.
Some have tried to explain Tim's bold statement as losing 20 pounds in body fat, not just 20 pounds in weight. If this were the case, and I measured my loss in body fat percentage (6.3%) vs. the scale (4 lbs), then I can safely say that I have lost 16.38 pounds in 30 days. Now, if we go with that number (16.38lbs = 6.3% * 260lbs) then I am a whole lot closer to the goal.
"What's next on the agenda?" you ask. Well, I am genuinely pleased with my progress thus far. As a result, I plan to continue with Tim Ferriss' Slow-Carb Diet. In the book, Tim's father went for 90 days with outstanding results. Who knows, maybe I'll do better this next time.
Lessons Learned
Everybody is different
In reading everyone's updates, I notice that some lose weight very quickly while others do not. Earlier tonight, my friend Tim Arthur reported losing 18 pounds over 21 days. That's amazing! However, I reported losses in other ways.
Be prepared
My weakest point of the 30 days came when I had not prepared. On Tuesday, when I cheated, I had no good food in the house. Additionally, I failed to bring food to work on a few occasions and it resulted in unnecessary close calls. Next time, make certain to be well stocked and ready for all meals.
Measure, measure, measure
Due to the lack of movement on the scale, I can safely say that measuring my body with a tape measure and body fat calipers saved me from disappointment. When I thought nothing was happening with my weight, the tape told a different story. The positive changes helped to keep me motivated when I felt like the diet was not working.
Don't do it alone
Making changes is hard. Eating healthy is even more challenging when everyone around you is eating the very food you have restricted yourself from consuming. To help combat the potential weakness, identify people who will struggle with you. For me, I found tons of people online who are experiencing exactly the same thing I am experiencing. As a result of the support and shared stories, I feel stronger.
Recommended Changes
Going into another 30 days of the slow-carb diet, I definitely need to make a few changes.
Purchase a personal scale
For the past 30 days, I have consistently used the scale at the gym. Not that I have a problem with it, I'm sure it works fine (when calibrated), but I need something at home that I can use.
Return to the gym
For most of the month, I did not visit the gym. I was torn between working out and testing Tim's claim of losing weight without exercising. You can see the results.
For the next month, I would like to add my weight training and cardio back into the mix and report on the results. I'm confident that I will make even greater gains than without any physical activities.
Eat breakfast within 30 minutes of waking
I cannot think of a morning that I did not eat breakfast within the first hour of waking. In the book, Tim explains that I can see even better returns if I eat within the first 30 minutes. I think I'll make a go of it.
Eat every 4 hours
This is probably the most challenging thing to do, because I'm not usually hungry. If it's about keeping my metabolism going then I'm willing to try it.
Finally, I would like to thank all of you who have supported me, posted on my blog, or decided to try the slow-carb diet with me. You have helped me in ways that I cannot express into words. THANK YOU!
With all of that written, I am going to officially start the next 30 days on Monday. Until then, I will continue to eat like I have been and prepare myself for another life changing sprint. Won't you join me?
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).
Related Posts
Takers is a movie that focuses on five skilled thieves who just came off a successful bank job. When an old crew member, played by T.I., gets out of prison for a previous crime, the gang reunites for a large job with a substantial payout. On the other side of the law, a police detective, played by
Matt Dillon, plans to bring them all to justice.
Review
What a pleasant surprise. Takers is a fast-paced movie that does a great job of entertaining its audience.
Looking at the cast, I was hesitant about its quality. Not that I dislike any of the actors, but few, outside of
Idris Elba,
Michael Ealy, Matt Dillon, and
Zoe Saldana, are really all that strong of actors. So, I was pleased to find myself engaged in the movie.
As far as the story line, it is pretty standard. Gang successfully takes bank, decides to do another job, and realizes this second gig is riddled with problems. However, the action and suspense caused me to grip by arm rest pretty tight at times.
Additionally, these types of movies are also fun to watch because of the creative ways in which the robbers get in and out of the building. I'll admit, Takers attempted a few getaways that I haven't seen before.
One of my favorite scenes is where Chris Brown's character gets pursued by the police. Enjoy his clever and genuinely entertaining trail through the city.
Because the story is told on both sides of the badge, the audience may find a sensitive spot for both the cops and robbers. In the end, you want the job to go off without a hitch, but at the same time you need someone to get caught. It's an interesting tale.
Conclusion
While I like the movie, I find the acting to be rather weak at times. Singer
Chris Brown, for one, attempts to show off his acting chops but fails to deliver based on his speaking roles. Although, he is not the only one.
When compared to other famous heist movies, like
Ocean's 11, this movie does a pretty decent job, but doesn't quite meet the bar. Good, but not good enough.
Overall, Takers was delightful. Rated PG-13, the movie has plenty of gun fire, violence, and explosions. I hope you enjoy!
Score: 3.5 out of
5 stars
Devil, a movie by
M. Night Shyamalan, tells the tale of five strangers who get stuck in a high rise elevator. To their surprise, the Devil is among them.
Review
One of the things I like most about M. Night Shyamalan is his ability to tell a good story. Just as we saw in the
Sixth Sense or
The Village, M. Night does a great job of leading the audience along a well thought out path. In the end, things never happen as you expect. That, in a nutshell, is what happens in
Devil.
As a fan of horror films, it's exciting to find hidden gems amongst the garbage put out today. Let me assure you, this movie has blood and scary moments, but there is a method to the madness.
By the tone set in the first few paragraphs, you can tell that I liked the movie. Devil was a surprise to me because I had no expectations at all. In fact, I didn't even know the flick existed until today.
Watching the movie, I noticed a crispness to the film's quality. Clearly, the directors John Erick Dowdle and Drew Dowdle used just the right cameras and lighting to convey the thrilling tale.
As far as the actors go, I recognized a few faces. The most notable was
Bokeem Woodbine, whom I remember from Jason's Lyric. The other characters in the movie include
Chris Messina,
Logan Marshall-Green,
Bojana Novakovic,
Jenny O'Hara, and
Geoffrey Arend.
Conclusion
Overall, the movie was pretty good. It's no Sixth Sense but it shares an unexpected twist near the end, which caused me to pleasantly say, "Oh!?"
Because it's rated PG-13, feel free to watch with the lights off but expect to hide your eyes in a few spots.
Score: 3.5 out of
5 stars
Today, I learned that the e-book
Embracing Twitter has just been released. "What is Embracing Twitter?" you ask. Well, for starters, it is a wonderful book that shares insight related to
Twitter from thirty-five experienced users (
including me!). The contributors shed light on how to maximize Twitter for business needs but also offers advice on how to simply enjoy the experience.
Is This FREE Book For You?
You’ll know that this book is right for you if you find yourself answering yes to any of the following questions:
- Are you not sure what Twitter can do for you?
- Are you concerned about Twitter’s reliability?
- Are you avoiding Twitter because it requires too much time?
- Concerned that you aren’t the sort of person who would be on Twitter?
- Do you feel discouraged or out of touch because of all of the “buzz” about Twitter?
- Are you already on Twitter, but not getting much out of it?
- Do you think Twitter is a hipster toy and nothing more than a distraction?
- Are people telling you that you must join Twitter?
- Do you want more traffic for your website, videos, or other online content?
- Do you want to know when someone is talking about you or your business?
- Do you want to be where your customers are?
Let me stress that there is something in this book for everyone. Consider reading one article per day for the next 36 days and tell me if you're not moved, changed, or better in some way.
Please Share It!
This book was created with YOU in mind, so enjoy it. While you're at it, why not share the link with your friends, family, coworkers, church family, and fraternity/sorority members. Go ahead, it's FREE!
Download the free ebook
HERE
Once again, I would like to thank Justin McCullough (
@mccjustin) for inviting me on the project. While this may be a surprise to some, this is my first (and hopefully not my last) ebook, so it has a special place in my heart. In addition to Justin, I would like to thank Ben Henick (
@bhenick) for his editing skills, Liz Strauss (
@lizstrauss) for her contribution, and to the other 31 authors who helped make this project come to life.
Thank you:
Today, I learned that the e-book
Embracing Twitter has just been released. "What is Embracing Twitter?" you ask. Well, for starters, it is a wonderful book that shares insight related to
Twitter from thirty-five experienced users (
including me!). The contributors shed light on how to maximize Twitter for business needs but also offers advice on how to simply enjoy the experience.
Is This FREE Book For You?
You’ll know that this book is right for you if you find yourself answering yes to any of the following questions:
- Are you not sure what Twitter can do for you?
- Are you concerned about Twitter’s reliability?
- Are you avoiding Twitter because it requires too much time?
- Concerned that you aren’t the sort of person who would be on Twitter?
- Do you feel discouraged or out of touch because of all of the “buzz” about Twitter?
- Are you already on Twitter, but not getting much out of it?
- Do you think Twitter is a hipster toy and nothing more than a distraction?
- Are people telling you that you must join Twitter?
- Do you want more traffic for your website, videos, or other online content?
- Do you want to know when someone is talking about you or your business?
- Do you want to be where your customers are?
Let me stress that there is something in this book for everyone. Consider reading one article per day for the next 36 days and tell me if you're not moved, changed, or better in some way.
Please Share It!
This book was created with YOU in mind, so enjoy it. While you're at it, why not share the link with your friends, family, coworkers, church family, and fraternity/sorority members. Go ahead, it's FREE!
Download the free ebook
HERE
Once again, I would like to thank Justin McCullough (
@mccjustin) for inviting me on the project. While this may be a surprise to some, this is my first (and hopefully not my last) ebook, so it has a special place in my heart. In addition to Justin, I would like to thank Ben Henick (
@bhenick) for his editing skills, Liz Strauss (
@lizstrauss) for her contribution, and to the other 31 authors who helped make this project come to life.
Thank you:
 |
| Image by Lisa Allen |
If you have been on
Tim Ferriss' slow-carb diet for any length of time, you may soon realize that eating the same foods is really boring. Thankfully, I have some creative readers who are willing to share some of their favorite recipes with me.
Zucchini Pasta
This recipe was submitted by Lisa Allen. She writes, "I don't know about you guys but I'm a HUGE pasta fan and hate that I can't have it so I've found this recipe which is allllmost as good."
Ingredients
- Zucchini
- Olive oil
- Salt
- Pepper
- 2 cans of diced tomatoes
- 1 fresh diced tomato
- Sliced basil leaves
- Minced meat
- Red kidney beans
- Garlic
Instructions
Preparing the Zucchini Noodles
 |
| Image by Lisa Allen |
- Use a carrot peeler to slice off long strips of zucchini
- Splash this with some olive oil, salt and pepper then into the frying pan!
- Cook it till its just a bit soft (al dante is the nicest) usually like one minute or so
- Fry garlic in a saucepan
- Add 2 cans diced tomatoes
- Allow to stew a little
- Add 1 fresh diced tomato and some sliced basil leaves
- Add cooked mince meat (ground beef or turkey)
- Add red kidney beans
Additional Notes
 |
| Image by Lisa Allen |
Pour sauce over zucchini noodles and serve as a pasta dish! Its quite yummy and makes me think its slightly like pasta :) Also you can make a big batch, store it, then just heat it with some more veggies and your meal is done.
Submit Your Favorite Recipes
I would like to personally thank Lisa Allen for sending her favorite slow-carb dish. If you have one that you'd like to share with the readers, please send me your recipe and pictures to
damondnollan@gmail.com.
Feedback
If you have tried the dish, how did it taste? What grade would you give this dish? Leave me a comment in the section below.
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| "You cannot manage what you cannot measure." |
With more than 23 days on
Tim Ferriss' Slow-Carb Diet, I can safely say that measuring my body fat helped show progress when the scale did not. As a result, readers have asked me about the calipers I use. In this post, I will share my tool with you and explain how to use it.
The Tools
It was during my
Body-For-Life days that I first heard about measuring body fat at home. Based upon my limited knowledge, I assumed the only way to measure body fat was using an under water test (also known as
hydrostatic underwater weighing). In 1998, one study, published in the
Journal of Strength and Conditioning Research, revealed that Accu-Measure reported accurate body fat percentages in college aged Caucasian males and females. This meant there were other ways to calculate my body fat percentage.
 |
| Accu-Measure Body Fat Calipers |
For less than $6, I was able to get my hands on the
Accu-Measure Body Fat Calipers, which came with instructions and the
body fat interpretation chart. As of this post, you can purchase the entire set from Amazon for $5.48.
Click here to purchase.
How To Measure Your Body Fat
Step 1: The site you will use for skinfold measurement is the suprailliac (approximately one inch above the right hipbone, see picture above).
Step 2: While standing, firmly pinch the suprailliac skinfold between your left thumb and forefinger, see picture above. Place the jaws of Accu-Measure over the skinfold, while continuing to hold the skinfold with the left hand.
Step 3: Press with the thumb where indicated on the Accu-Measure until you feel a slight click. The slide member will automatically stop at the correct measurement. After reading your measurement, return the slide member to the far right starting position. Repeat three times and use the average as your measurement. Refer to the
body fat interpretation chart to determine your body fat percentage and what it means.
Final Thoughts
I am very satisfied with the Accu-Measure body fat calipers and use them regularly. When combined with the tape measure, which is not included, and scale, users receive a clear status report on their weight loss effort. At this point, decisions are based on facts, not feelings alone.
Remember, for the first
2 weeks of my slow-carb diet test, I actually gained weight. Had I measured my progress based entirely on the scale, I would have been discouraged. Instead, I found that the tape measure and body fat calipers told a different story.
I encourage you to take a look at the Accu-Measure 2000 and let me know your thoughts. How did it work for you? Do you have any questions? Let's discuss in the comment section below.
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Today is the 23rd day of
Tim Ferriss' Slow-Carb Diet, as laid out in
The 4-Hour Body.
For the next 7 days, I will continue to execute the plan, document my progress, and share any relevant observations along the way. Does it work? Is it worth doing? Do I have enough will power to stick it out? I invite you to join me on this 30 day adventure and find out.
Meals
Since my last report (day 15), I have continued to eat 3 to 4 meals per day as described in the plan. Unfortunately, the meals are not always 4 hours apart. They typically fall somewhere between 5 to 6 hours.
Below, you will find a list of foods I have consumed.
Meat
- Chicken breast: I eat Tyson's grilled chicken. This week, I moved from the whole breast to precut cubes. This just makes it easier to eat since I'm at work most of the day.
- Eggs: I eat between 6-10 scrambled eggs a day. For color and flavor, I leave two egg yolks in the mix.
- 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.
- Salmon: This past week I started eating more fish. Frozen salmon individually wrapped is wonderful with butter, lemon juice, and herbs. Yummy!
Legumes
- Red Beans: I cook from a can.
- Black Beans: I cook from a can.
Vegetables
- Broccoli: I'm eating a lot of broccoli.
- Cauliflower: When I'm not eating broccoli, I'm eating frozen cauliflower.
- Spinach: Frozen spinach in my eggs tastes great. If you squint your eyes, it tastes like cheddar cheese.
Beverages
- Water: I am drinking around a gallon of water per day.
- Red wine: I'm drinking around 2 glasses per day.
- Coffee: When available, I'll drink a cup of black coffee in the morning.
This past Saturday (cheat day), I ate. Unlike in week 2, where I ate conservatively and ended up gaining 2 pounds. This week I just ate whatever I wanted and didn't think twice about it.
Physical Activities
I kept it real light for week three. I went to the gym only once for a quick cardio and weight training session.
Statistics
This week is a big week for me. Unlike the first two weeks, where I gained 3 pounds, I finally lost some weight (
6 pounds to be exact). In addition, I lost
4.8% body fat,
1 inch from my
waist, and 1/2 inch from my
chest and
hips, total.
Below is the complete report for my latest measurements:
- Weight: 257 lbs (-6 lbs)
- Height: 6' 2"
- Age: 36
- Body Fat: 20.7% (-4.8%)
- Chest: 45.0" (- 1")
- Waist: 42.75" (-0.50")
- Arms: 17.25"
- Shoulders: 53.5"
- Forearms: 14"
- Neck: 16.25"
- Hips: 45.75" (-0.50")
- Thighs: 26"
- Calves: 18"
Observations
Overall, I felt great this past week. No major problems or concerns.
Final Thoughts
This is a great week for me. After reporting two consecutive weeks with weight gain, I was looking forward to the day that I finally lost weight on the scale. In addition to weight loss, I continued to see inches falling off my body. That is very exciting news!
As I look toward the next seven days, I anticipate continued weight loss. I'm not sure I can drop 14 pounds in one week, but it would be pretty amazing if it worked.
Also, I would like to thank everyone who has stopped by the page to ask questions and share their experiences. You all have truly kept me inspired.
With 7 days left in this test, let's see what amazing changes we can make.
Suggested Changes
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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