Week 4, day 1

Cheat day of course!!

I completely forgot to take any sort of supplementation which was a bit reckless of me but I think it made sense as I was allegedly supposed to be taking a break one day a week anyway and hadn't done that yet.

So how did cheat day go?

Breakfast:
- 3 egg whites and 1 whole egg cooked in a bit of ghee
- Rocket salad
- Can of hot & spicy beans

Bootcamp session

Breakfast 2:
- 80g porridge, 200ml semi skimmed milk, 2 scoops of whey protein powder
- 95g bag of chocolate covered

Day 20: Dominoooooo

Oops. Really understood the idea of domino foods for the first time today. I was a bit peckish and decided to treat myself to 10 almonds.

Unfortunately within an hour that 10 became something like 80. Don't know what came over me - I'm only 2 days from cheat day and its not even like I was that hungry or anything.

Day 16

Easy peasy day, really getting the hang of things.
First day of properly trying the PAGG supplementation and I find it really does help fill you up. No other major side effects or anything to report.

Decided against weighing myself post-binge day because I think that sort of thing will probably be counter productive - paranoia creeping in and all that.

But I spent 3 hours in the kitchen this morning getting my meals ready for at least the next week, maybe the next 2! Woohoo go me. The next week I will be cruising food-wise.

Came in at about 2100 calories today and completely stuffed so things are well and truly back on track after yesterday's indulgence.

Day 15: Now THIS is a binge!!

Man I didn't think I was capable of it, but I have somehow managed to get up to 5000 calories today. Enjoyed every second and very deliberately overdid it to minimise the chance of cravings bugging me by Tuesday like they did last week.

So how did I get to the dizzy heights of more than twice my normal daily calorie intake?

Day 8 review

Day 8 was a fantastically fun binge day for me. Didn't go as OTT as I had done on the last one and felt a lot better for it - I feel like I got my fill of things for the week, until next weekend!

I had a slow carb breakfast of course - turkey bacon, bit of cumin chicken, lentils and some spinach.

The rest of the day was a beautiful, sugar and chocolate induced blur! Woohoo!

Days 6 & 7

I somehow completely forgot to update yesterday!! Whoops. Must give myself a slap on the wrist for this sort of slip or it will keep happening.

I think day 6 yesterday was ok, stuck to the plan as I was meant to and felt fine. I think I am still going a bit OTT with the whey protein, although I think it is important for keeping up protein intake. Also peanut butter - I keep craving it. I know it is meant to be ok in tiny quantities, but NOT 3 fairly generous teaspoons and certainly NOT everyday.

Day 4

Had one of 'those' days. Was out at work, and forgot to bring my slow carb lunch. Ended up with a baked potato and baked beans for lunch, and when I got home I was a bit demotivated because of my earlier lapse and snacked on some cheese. But I got over it by the evening and had a normal 4 Hour compatible dinner.

Not a great day, but not feeling too bad.

Also drank a lot more water than normal and felt a bit better for it - my insides were still feeling a bit bloated before and the water helped flush it right out of me. Good stuff.

Review of days 1 and 2

Day 1 - 1 Jan 2011


I for some reason unknown, decided to kick off my body transformation with a disgusting, uncontrolled, no holds-barred binge day.

I got up and had a slow carb meal of turkey bacon rashers, pinto beans and salad and didn't really indulge until 11-11.30 when I went in for a huge bowl of porridge oats made up with milk and a load of no cal sweetener. Savoured every spoonful.

What followed was a bit of blur,

The first 3 days

Thursday 30 December and Friday 31 December I used as trial days to see how I would cope with the eating plan - it wasn't really a test of whether the eating plan works or not but just whether I would find it generally easy to cope with.

And based on my 2 test days, I think the answer is a pretty comfortable yes. I have a list of about 15-20 meals I like, if I make them up in big batches that sees me through for the week.

Personal favourites at the minute:

The start: 1 Jan 2011

Happy new year!!


Welcome to the first day of the rest of my life!


This is where I really get going with my life relaunch. Things are changing from this day forward.


As you can probably guess, to know where you are going, it is also useful to know where you are coming from! So I have taken my measurements at the start (I did them on the morning of Friday 31 December) and have taken some before pictures (which I am not sharing until I reach my goal!).


But my measurements at the start:

So What Exactly Is The Plan?

The plan is to follow the nutritional and supplement guidelines set out by Tim Ferriss in his book, The 4 Hour Body:

The basic principle is to follow a "slow carb diet", with the following 5 basic rules:

1. No white carbohydrates - bread, rice, pasta, potatoes, sugar, and so on. They cause insulin spikes and fat gains/retention.
2. The same meals over and over again, broadly rotating the same 5 or 6 meals over and over again over the course of say, a week. Each meal should consist of