Day 19... For All The Pounds We Forgot...

Morning Weigh-In: 243 lbs
Total Loss: 9 lbs
Change From Yesterday: +1 lbs

Ahh... New Year's Eve... a day of preparation and celebration. Preparation for tomorrow and Celebration of making it through the perils of yesterday.

For me it is a day of enjoying some time off and of celebrating what goals I've achieved this year and of welcoming in the New Year with my new wife.

Oh... and, of course, being thankful for The 4-Hour Body.

The Meals...

Breakfast:
Hard boiled egg.

Lunch:
Panera bagel and cream cheese and lots of coffee.

Dinner:
Dungeness Crab, Sirloin Steak, Corn Potage soup.

Dessert:
Peppermint taffy, Hershey's kisses, and lots of Egg Nog.

Day 18... I'm Back On Track with the 4-Hour Body! W00t!

Morning Weigh-In: 242 lbs
Total Loss: 10 lbs

I am sure that yesterday had a lot to do with the 4 pound weight loss. Being sick can do that to you. But still, it was motivational enough for me to consider the turn-around a good way to get back into The 4-Hour Body game.

And though I wasn't 100% yet, I was feeling better after a good solid sleep yesterday with lots of Emergen-C. But I still enjoyed a few slow-carb no-no's today. So it will be interesting to see if tomorrow's weight loss continues the current trend.

The Meals...

Breakfast:
One hard-boiled egg.

Lunch:
Carl's Jr. Low Carb 6-dollar burger (yes, I forgot my lunch again) with no cheese and no mayo. This time I kept the ketchup and the mustard. Also, I had fried zucchini with ranch dressing. Like I said before: Comfort food.

Dinner:
Miso Soup with mixed veggies.

Dessert:
A few cookies and a cup of hot mocha with egg-nog creamer. Comfort.

Day 17... Head cold getting worse...

Morning Weigh-In: 246 lbs
Total Loss: 6 lbs

I've been slamming the Emergen-C and Vitamin C tabs... but still got headaches, head cold, runny nose, bad cough and sneezing...

Came home early today from MetalCloak for some rest, but things are so stressful right now at work that I'm not sure I'm really resting. Hard not to have work on the brain 24/7.

The Meals...

Breakfast:
No breakfast.

Lunch:
Chipotle burrito, with no rice, just black beans, peppers and onions, beef, hot salsa, sour cream and cheese.

Dinner:
Miso Soup with mixed veggies.

Day 16... Still off the wagon...

Morning Weigh-In: 246 lbs
Total Loss: 6 lbs

I've discovered something. It is increasingly difficult to stay on a eating routine when I'm sick. All my comfort foods are not part of the 4-Hour Body and yet the simple pleasure of the comfort foods help me feel better when I'm feeling down.

The Meals...

Breakfast:
No breakfast.

Lunch:
Carnitas plate with refried beans, no cheese or tortillas. Though I did eat chips and salsa. Iced tea to drink.

Had cookies and coffee during the afternoon.

Dinner:
Romaine lettuce leaves spread with refried beans, avocado and kimchi.

Also enjoyed egg nog and more cookies.

Day 15... Time to start over... again.

Morning Weigh-In: 245 lbs
Total Loss: 7 lbs

Wow... the last four days have truly taken their toll on my weight and on me. I woke this morning feeling the strong effects of a cold (stuffy nose, sore throat, heavy coughing -- big routine of Emergen-C ahead).

And extra weight.

But, hopefully, today I can get back on track.

Alas, I failed. My head cold put me down emotionally and I decided the simple joys of Rum Cake and a cold Turkey Sandwich was too good to pass up.

Eating for comfort. Isn't that the single biggest reason why we are overweight?

The Meals...

Breakfast:
Fried eggs with Turkey.

Lunch:
Leftover BBQ Turkey, single Persian Cucumber, Single Carrot and black beans.

(So far my day was good, but then, I had a cup of coffee and wanted a piece of Rum cake with it. That ended my 4-Hour Body day).

Dinner:
Snacks, BBQ turkey sandwich, crackers with hummus and artichoke dip and a can of Coke.

Not doing well physically. Feeling sicker, and though I am taking copious amounts of Emergen-C the sugar and carbs I've consumed have not necessarily supported my recovery). Back to basics.

Day 14... Boxing Day... Can't fight the urge!

Morning Weigh-In: 243 lbs
Total Loss: 9 lbs

Happy Boxing Day. Today should be the final in a series that started on Thursday, December 23, with ice cream cake and included lots of Christmas snacking of yummy, yummy treats.

Active day as well. Lots of work to do getting the house ready for the afternoon.

BUT, I've seriously gained back several of the awesome pounds I had previously lost. We will see how long it takes me to lose it again when I'm back on The 4-Hour Body.

The Meals...

Breakfast:
Fried eggs, chicken pineapple sausage, and two Pillsbury cinnamon rolls.

Lunch:
Didn't eat a proper lunch. Boxing day started at 4, but did a lot of work getting ready for it. Snacked on Turkey, veggies, fresh peanut butter.

Dinner:
Snacks, BBQ turkey sandwiches, chicken pineapple sausages, pigs in a blanket, cookies, fudge, Jack n Cokes, Vodka Martini.

Finally, we're over.

Day 13... Merry Christmas... no 4-Hour Body Today!

Morning Weigh-In: 241 lbs
Total Loss: 11 lbs

Merry Christmas Friends!

No 4-Hour Body today. And yesterday's indulgences resulted in a 4 lb gain. Today will do the same. And though that should be it, tomorrow is Boxing Day, and more sweets.

I am actually eating the sweets out of necessity. A drive to do so. But it has resulted in indigestion and a sore throat. However, I probably won't use that to stop. No, I will be stubborn and enjoy these holiday treats while I can.

The Meals...

Breakfast:
Pillsbury fresh baked cinnamon rolls (a Christmas tradition).

Lunch (our traditional Christmas Brunch):
Egg scramble with mixed veggies and topped with sour cream. Grilled and baked red potatoes and BACON (caps added for emphasis). Mixed fruit with strawberry yogurt. AND amazing cinnamon bread.

Dinner:
As a special Christmas dinner, Dungeness Crab and a New York Cut Buffalo steak with mixed greens salad (dressed with Champagne vinegar and Olive Oil).

Snacks: Throughout the day... rice crispies, fudge, cookies, cinnamon bread, peppermint candies, and no, I didn't keep track of how much.

Definitely not a 4-Hour Body day.

Day 12... Christmas Eve and Treats Galore

Morning Weigh-In: 237 lbs
Total Loss: 15 lbs

Christmas Eve. And the beginning of a break with the 4-Hour Body. Instead of doing one cheat day this week, I am doing three: Christmas Eve, Christmas Day and Boxing Day... three days to enjoy the fruits of the holidays... or in my case, the cakes and cookies of the holidays.

Not much to post the next several days, but I will keep going with weight and menus.

Hope you are all having a Merry Christmas!

The Meals...

Breakfast:
Two fried eggs and steamed lentils.

Lunch:
Bagel dog and Coke from the mall (while Christmas shopping for those last minute gifts) and then two Angus Snack Wraps from McD's.

Dinner:
Roasted Prime Rib with Horsey Sauce, Garlic Mashed Potatoes, Haricot Verts, and Mixed Berry Sorbet for desert.

Snacks: Throughout the day... three Rice Crispie Treats, Two Pieces of Fudge, Two Mint Chocolate Chip Cookies, Two Peanut Butter Cups, a several Peppermint Taffies.

Day 11... Christmas Treat and Birthday Cake

Morning Weigh-In: 239 lbs
Total Loss: 13 lbs

WOW! Four pounds in one 24 hour period! That's incredible. Can't remember the last time I was below 240. All thanks to the 4-Hour Body!

Today is the Eve of Christmas Eve... last day in the office at MetalCloak until Monday, and sure enough more vendor gifts and co-workers wife's bringing goodies.

Zucchini bread, fudge, mint chocolate chip cookies, chocolate dipped pretzels, snicker doodles... and on and on and on.

Such temptation!!!

On top of that, because it is a big shipping day for us, we decided to get some pizzas for the staff.

How close I was to saying screw it. But no... I moved beyond my temptations, and only snacked on some cashews and pistachios.

For lunch (having not brought lunch to the office) I ran over to Carl's Jr and had their Low-Carb $6 burger but without the cheese, ketchup, mustard and mayo. Not a bad solution, but I wouldn't normally recommend it.

Then, tonight, the beginning of my holiday treats... my nephew's birthday and a small slice of Ice Cream Cake... Yum!

The Meals...

Breakfast:
Hard boiled egg and a Persian Cucumber.

Lunch:
Carl's Jr.'s Low Carb 6-dollar Burger without cheese or condiments.

Snacks: Cashews and Pistachios

Dinner:
Fried eggs, Kimchi, Trader Joe's Spicy Soybeans, Sauteed Veggies.

Desert: Ice cream cake.

Day 10... Why Did I Choose The Holidays?

Morning Weigh-In: 243 lbs
Total Loss: 9 lbs

The weight keeps coming off at a steady rate of 2 lbs per day.

The biggest struggle right now is timing. All around me are cookies, cakes & goodies galore! So many gifts from customers, friends and family --- all of which I can't eat on this adventure with The 4-Hour Body.... except on Cheat Day!

Several times I've heard the same mantra, "why did you choose the Holidays to go on the diet" -- simple answer... to loose weight instead of the usual opposite this time of the year... Gaining weight!

Every year, by the time the holidays are gone, I gain at least 10 pounds.

This year that will not happen. Period.

BTW, up until today, I've brought my lunch to work. Today we had an important lunch meeting at MetalCloak and I lobbied to have it at our favorite Mexican restaurant Salsa Fresca. Per Tim Ferriss, Mexican restaurants are a great for keeping with the Slow Carb Diet. So I thought I would test this... and I think he was right.

The Meals...

Breakfast:
Small serving of baked eggs with Mixed Veggies (left over from the night before)

Lunch:
Chicken Fajitas with no rice or tortillas, just beans with the chicken and peppers and onion saute. (Very hard to not have any tortilla chips!)

Dinner:
Black beans, scrambled eggs, kimchi, and sauteed vegetables.

Day 9... The Pounds Keep Coming Off

Morning Weigh-In: 245 lbs
Total Loss: 7 lbs

Ahhhh... back to the routine and to the weight loss. The previous Binge weight has not simply burned away as expected. A 2 pound loss has been my average per day since starting this eating adventure.

At least it is coming off. But with Christmas only a few days away, I do not expect there to be too much of a total weight loss.

A note on variety. I've found that it is significantly easier to vary and keep interesting Dinners then it is with Breakfast and Lunch.

Breakfast usually because of time, I am more often then not rushing to get out the house. Lunch usually because of convenience. It is easier to bring lunch if I pre-cook the meals and parse them out to take to work. But that lends itself to having the same meal daily.

Anyway, this is a challenge I need to overcome. Finding variety amongst a small select group of foods.

The Meals...

Breakfast:
Hard boiled egg and one Persian cucumber.

Lunch:
Steamed Brussel Sprouts, Broccoli and Cauliflower.

Dinner:
Refried Black Beans with Green Chiles, Broccoli & Carrot Slaw, Baked Eggs with Mixed Veggies.

Day 8... Back on the 4-Hour Body Wagon

Morning Weigh-In: 247 lbs
Total Loss: 5 lbs

So binging has its price. But, according to The 4-Hour Body, it is a temporary price. In the last 24 hours, thanks to my Day 7 Cheat Day Binge I gained 5 lbs!

For some this could look like a total FAIL. At my weight loss rate of 2 lbs per day, I could look at this as 2.5 days lost.

But, if Tim Ferriss is correct, and if the Slow Carb Diet works, then the 5 lbs gained should be gone rather quickly and I will continue to lose weight at the current, if not greater, rate.

A note on exercise. I had considered adding moderate exercise this week, but as I stated before, I am inherently lazy and want to see how much I can lose on diet alone.

Besides, this is Christmas week, and well, I expect that I will have a little more than a Binge Day, so I am going to stick to diet the best I can, but not bother with the Kettle Bell.

The Meals...

Breakfast:
Two Whole Eggs and Pre-cooked Mixed Veggies mixed in a Pyrex bowl and microwaved.

Lunch:
Steamed Brussel Sprouts, Broccoli and Cauliflower.

Dinner:
Wraps with Iceberg Lettuce, Refried Black Beans, Kimchi, Mixed Veggies and Avocado

Day 7... The 4-Hour Body CHEAT DAY!!!

Morning Weigh-In: 242 lbs
Total Loss: 10 lbs

Today is the day. The greatest moment of anticipation in recent memory. Second only to my Wedding Day this last June.

I could hardly sleep last night thinking about today. And it was everything I hoped it would be... and more.

Each meal was planned, thought about and salivated over for at least the last 48 hours.

This is the beauty of Tim's system in The 4-Hour Body, a day where you can eat anything including everything you craved the previous week.

The Meals...

Breakfast:
Fried Chicken and Waffles, Coffee, and a side of Biscuits and Gravy from the Uptown Cafe.
OMG... it was the Bomb!

Lunch:
Five Original Tacos and a Cheesy Bean Burrito from Jimboys Tacos. Simply the best.

Dinner:
One of my favorites! Chinese food from Raley's. Don't know why, but I simply crave it: Chicken Chow Mein, Peking Pork and a Brandy Fried Chicken Leg.

Ohhh... and I also enjoyed a Cherry Coke and quite a few of those Red & White Peppermint Salt Water Taffies!

I wonder what I will weigh on Monday.

Day 6... One more day til Cheat Day...

Morning Weigh-In: 244 lbs
Total Loss: 8 lbs

Eight pounds lost. Nice.

But I am more excited to just get through the day and enjoy tomorrow, Sunday, cheat day or better know in the 4-Hour Body as Binge Day!

Oh and am I excited! I can't remember the last time I had so much anticipation for a single day, a single moment, a series of meals.

And am I planning some awesome binge eating! But for today, I need to do some Christmas shopping and stick to the meal plan of the day.

The Meals...

Breakfast:
Fried Eggs, Black Beans and Avocado.

Lunch:
Trader Joes Refried Jalapeno Black Beans, Avocado, Romain Lettuce and Turkey Burger (used the lettuce as a wrap and made little mini tacos.)

Dinner:
Black Beans, Avocado, Grilled Chicken and Kimchi. (Love the Kimchi!)

Day 5... Feeling Good on the 4-Hour Body

Morning Weigh-In: 246 lbs
Total Loss: 6 lbs

Got my 2 extra pounds back. Not too shabby! And its Friday!

By the way, yesterday I agreed to meet a friend for Breakfast at the Uptown Cafe on Del Paso Boulevard in the Uptown Arts District of Sacramento.

And immediately I started planning and craving for that breakfast. The plan? Uptown's famous Fried Chicken and Waffles. Oh yeah!

The Meals...

Breakfast:
Scrambled eggs and veggies.

Lunch:
Turkey Burger Patty, Brussell Sprouts, Broccoli and Cauliflower. Pre-cooked and re-heated at work. Siracha sauce and mustard and condiments.

Dinner:
Salad with broccoli, spinach, hard-boiled egg, carrots, persian cucumbers a can of Trader Joes Tuna and a dressing of olive oil and champagne vinegar.

Day 4... Why Did I Gain Weight?

Morning Weigh-In: 248 lbs
Total Loss: 4 lbs

Yesterday it was 6 lbs lost, today 4 lbs. Most would be discouraged by this, especially after three days of fighting all the cravings including the candy dish my wife has sitting in front of me on the coffee table with Holiday Peppermint Salt Water Taffy! And no, I didn't cheat!

But, these kind of fluctuations are precisely why most trainers will recommend you DON'T check your weight daily.

But, I am committed to doing so, and I expect I will see more anomolies like this.

Lunch today was the hardest yet. I need to find a way to get out and about during lunch time and not just sit in the office eating my lentils, veggies and chicken.

The Meals...

Breakfast:
One whole egg and 3 Tbs of egg whites. Black beans and veggies mixed in a Pyrex Bowl and microwaved.

Lunch:
Turkey Burger Patty, Brussell Sprouts, Broccoli and Cauliflower and a one cup of Trader Joes Steamed Lentils. Pre-cooked and re-heated at work. Sirachi sauce and mustard and condiments.

Dinner:
Salad with broccoli, spinach, hard-boiled egg, carrots, persian cucumbers and a dressing of olive oil and champagne vinegar. Turkey Burger Patty.

Day 3... Not 4-Hour Body, 4-Hour Stir Crazy...

Morning Weigh-In: 246 lbs
Total Loss: 6 lbs

Day three and the weight still is coming off, though Lunches have proven hard.

At MetalCloak, we've developed a habit of taking daily lunches and using the time to have an off-campus meeting of sorts.

So, during my 4-Hour Body adventure, I've had to skip this tradition which leads to two challenges.

First, the complete change in eating routine has led to immediate cravings. Of course, per the book, I've kept track of these cravings and chosen the best for the prescribed Binge Day, which I've set for Sunday.

Second, I'm getting stir-crazy sitting at my desk, in my office, eating lunch instead of taking that brief respite.

The Meals...

Breakfast:
6 Tbs of egg whites (ran out of regular eggs) and black beans mixed in a Pyrex Bowl and microwaved - salsa added for flavor.

Lunch:
Two Strips of Grilled Trader Joes Chicken Tenders, Brussell Sprouts, Broccoli and Cauliflower and a one cup of Trader Joes Steamed Lentils. Pre-cooked and re-heated at work. Sirachi sauce is used for flavoring.

Dinner:
Half a can of Trader Joes Jalapeno Refried Beans and mixed veggies. Incredibly satisfying.

Day 2... This Ain't So Bad

Morning Weigh-In: 248 lbs
Total Loss: 4 lbs

As I mentioned, I am taking a lazy approach to The 4-Hour Body this adventure. One element I eliminated was the measurements recommended by Tim which include getting an accurate BMI.

Since all I want to do right now is LOSE weight, all I am doing is measuring what weight I've lost.

In addition, since my wife has an electronic scale in the bathroom I've decided to take daily measurements for the purpose of this blog.

As you can see, in just one day 4 lbs were lost. This can easily be attributed to myriad factors including cutting out the sugar and cutting the quantity of food I was eating by almost half. But, this type of weight fluctuation can be normal for a guy my size (6'3").

The Meals...

Breakfast:
One whole egg and 6 Tbs of egg whites. Black beans and veggies mixed in a Pyrex Bowl and microwaved.

Lunch:
Two Strips of Grilled Trader Joes Chicken Tenders, Brussell Sprouts, Broccoli and Cauliflower and a one cup of Trader Joes Steamed Lentils. Pre-cooked and re-heated at work. Sirachi sauce is used for flavoring.

Dinner:
Scrambled Eggs, Steamed Vegetables, and Trader Joes Jalapeno Black Beans cooked fresh on the stove.

Day One... The Adventure Begins...

Morning Weigh-In: 252 lbs

The hardest part with any diet is the dieting part of the diet.

The 4-Hour Body introduces the SLOW Carb Diet, a variation of the Low Carb, but one that is strictly focused on a minimalist approach and based on Ferriss's own personal experimentation and that of hundreds of others.

The essence of the diet is to stick with veggies, legumes, eggs and poultry, beef or fish. The absolute "NO"s include No Fruit, No Dairy, And No Whites... meaning no white rice, bread, potatoes or anything that is or was white.

Last night I prepared for the week by cooking some chicken breasts, steamed brussels sprouts, steamed broccoli and steamed cauliflower.

We also bought steamed lentils and black beans from Trader Joes and some more veggies and Cage Free eggs.

The Meal...

Breakfast:
Two eggs scrambled with cheese. (Note: the slow carb diet says no to cheese and dairy, but these scrambled eggs were made for my wife the night before but were cooked to hard for her, so I saved them and nuked them for breakfast). Also had some black beans.

Lunch:
Two Strips of Grilled Trader Joes Chicken Tenders, Brussell Sprouts, Broccoli and Cauliflower and a one cup of Trader Joes Steamed Lentils. Pre-cooked and re-heated at work.

Dinner:
Scrambled Eggs, Steamed Vegetables, and Trader Joes Jalapeno Black Beans cooked fresh on the stove.

A Note on Beverages...

I love soda. Specifically, I love Coke, Cherry Coke, Root Beer and, most of all, Mtn Dew. Over the last couple months I had been consuming more and more Cokes during the day at MetalCloak. This is a recent uptake as I had been completely off of sodas for two years prior. But recently, the need for more energy led me back to Mtn Dew and Coke.

For the purposes of this eating adventure I will be limiting my beverages to Brita Filtered Water flavored with Liquid Stevia Root Beer Flavor. This incredible natural flavoring is a good way to satisfy the craving for soda while increasing my water intake greatly. Only a few drops are necessary to make a great tasting beverage.

Also, lots of Yerba Mate tea and coffee. ;-)

About this Blog and The 4-Hour Body...

About two weeks ago I was excited to get my Signed Pre-Release Copy of the The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman by notorious Life-Hacker Tim Ferris.

If you are not familiar with Tim, he also wrote the New York Times #1 Bestseller The 4-Hour Workweek: Escape 9-5, Live Anywhere, and Join the New Rich a book which not only inspired and guided me to create several new businesses, but has inspired tens of thousands of people to do the same.

So I figured if his hack of the work-a-day world was good, how about his hack of dieting and exercise.

Lately I had bee sitting at around 250 lbs and was simply bored with all the exercise and diet options in front of me, but I needed to do something.

Now, I intensely dislike exercise for exercise sake or diet for diets sake.

I prefer to complete a workout regimen designed specifically to train me for some adventure like I did in 2008 when I backpacked part of the Pacific Crest Trail.

So the The 4-Hour Body is my next adventure. And this blog, in its simplicity is a diary of my progress.

The intention is to start slow and work through the different aspects of his book.

As a side note, I am doing this the lazy man's way... avoiding the science and not doing any other measurements then weight. Maybe as I progress, I will get more into measuring body fat or any of the other suggestions Tim has.

Enjoy!