KING_SLAYER   54,938
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KING_SLAYER's Recent Blog Entries

How I lost 8.2 lbs in 3 weeks (must read stuff!)

Sunday, June 12, 2011

In 3 weigh ins (May 24, May 31, June 6) I managed to lose 8.2 lbs. In the first week I did approximately 20-30 minutes of exercise. (I hurt my back that week and it hasn't fully recovered yet.) In the 2 weeks that followed I did zero fitness minutes. In those 3 weeks I have not had any issues with hunger although I am eating fewer calories than I was in the month and a half previous to these weeks.

I have had a couple of people ask me what I'm doing differently and have not yet had the time to sit down and reply properly. That is what this blog post is for.

I bought a book and I read it. The book that I read is called "The Four Hour Body" by Timothy Ferriss. In his book he outlines what he refers to as a "slow carb diet". My meals consist of a good protein source, beans and some veggies. No fruit. You eat this way for 6 days then you have a day off, what he refers to a "dieters gone wild" day. On that day, you eat whatever you want and as much as you want. The explanation is simple, for 6 days your calorie intake will be reduced because protein, beans and veggies are filling. I currently weigh 295 and I consume 800-1300 calories most days on this diet. On my free day I take in around 3500+ calories. What this does is let my body know that I am not starving it while overloading it with the carbs it craves.

The morning after my free day I usually weigh 2-3 lbs more than before the free day. That weight is mostly water being held onto by the carbs. Tuesday is my free day and by Friday morning I am usually at or 1 lb below my Monday weigh in weight. As I write this blog post on Sunday, I am 2.1 lbs below my Monday weight, with 25 hours left to go before my next weigh in. Again with zero exercise.

If my back would cooperate with me I'm sure I could up my loss to 4 lbs or more per week. But for now I'll settle 2.8 lb losses.

Again the book is The Four Hour Body by Timothy Ferriss. I highly suggest checking it out, what can it hurt? He also has information on reversing injuries, running faster, how to train for long distance running (hint, short runs!) It's a book that aims to make the reader better at whatever they choose to do. Amazon has it for around $15, invest in yourself and get the book and try his methods, give them a fair shot. It is totally working for me.

Ken Heaston
Since 1970

  
  Member Comments About This Blog Post:

MIMO11 6/14/2011 1:49PM

    Ken, I'm so pleased that you are having so much success. Don't forget to check out some of the resources on the 4 Hour Body - Slow Carb SparkTeam page. There are links to Tim's blog, a Slow-Carb Cookbook, and various other blogs and recipe pages. As with most diets, men tend to lose faster than women - it has to do with basal metabolism and type of fat storage - but women also lose steadily on this diet, if not quite so dramatically. The lack of hunger, and the knowledge that one day a week I can eat anything I want, have made this diet very easy for me. And in comparing it to other recognized programs (WW and Weight Loss Clinics) I have tried before, the nutritional levels are good. I miss the fruit, but those vitamins and minerals come from the unlimited vegetables.

Keep on blogging. :D
And I hope your back is better soon.

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GRANDEFILLE 6/13/2011 9:15AM

    great!

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SHINJU39 6/13/2011 1:47AM

    emoticon

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KIYOSHI04 6/12/2011 8:58PM

    wow. thats amazing.
thanks for that. definitely gonna have to check it out for sure once i get back into weight loss mode. {maintaining for now until after the move since it is so stressful.}
thats just awesome--good for you!!

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TACONES 6/12/2011 8:01PM

    emoticon and emoticon

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ROSAMARCELLE 6/12/2011 6:22PM

    Congratulations on the weight loss. Sounds amazing. emoticon

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RCW0442EHS 6/12/2011 6:19PM

    Wow, great job on the weight loss. You're right this is must read stuff, the book sounds interesting. It might be something
I'd like to try so thanks for the info. I hope your back feels better soon.

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Week 8 Weigh In (another loss)

Monday, June 06, 2011

Well another week down. This week's weigh in was good. I lost another 2.8 lbs. So far in 8 weeks I have lost a total of 21.4 lbs. Of course I wish it were more, but I'll take a loss over a gain any day!

Probably the most beautiful part of this weeks weight loss is the fact that I didn't do exercise, none, zilch, nada. My back is still being cranky and I didn't want to injure it accidentally, so I just didn't do anything. I also had my venti Starbucks Java Chip Frappuccino twice this week (I did get the "light" version both times and add protein powder at home). I haven't felt hungry and in fact if you take my sore back out of the equation, I've felt pretty darn good lately.

That's it for now. Take it easy and have a good week.

Ken Heaston
Since 1970

  
  Member Comments About This Blog Post:

2DANCEAGAIN 6/11/2011 1:04AM

    hey 4/12 buddy - good for you!!! How do you do that????
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SANTOREONE 6/8/2011 9:26PM

    I cant say anything that hasn't already been said. But you are an inspiration. Injuries suck it makes it harder, but it means you must really be watching what you eat. Well done. emoticon

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NEW_PARADIGM 6/7/2011 2:32PM

    emoticon

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KAREN951 6/7/2011 12:49PM

    Congratulations! Quite a win given that you couldn't exercise. Good for you - sounds like you're well on your way!

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KIYOSHI04 6/7/2011 10:17AM

    great job. glad you are taking it easy with the back.


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GRANDEFILLE 6/7/2011 5:58AM

    See! you can do this! I am really happy for you! this is great! you deserve a big hug and a pat on the back!
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SHINJU39 6/7/2011 1:14AM

    emoticon emoticon emoticon emoticon

Well done and I hope your back heals quickly.



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Week 7 Weigh In

Monday, May 30, 2011

Week 7 weigh in today ...

But before I get into that, I need to fix some math from last week. The gal that wrote down my numbers last week miscalculated. I lost 2.6lbs last week, not 3.6lbs. So my weight last week was 301.4, down a total of 15.4 not 16.4. I checked my paper today when I went in because I just felt like there was a mistake and I found it.

So on to today...

I weighed in at 298.6 a loss of 2.8lbs!!!!! YAY!!! I know it isn't a big number, but today is the first day since I hurt my back on Thursday afternoon that I can actually get around at about 90%. Spent most of the weekend in my recliner with my feet up, shuffling stooped over when I had to move about. And with that going on I still pulled a 2.8lb loss!!

Tomorrow is my free day and I think I will kick it off with a Pepsi tonight, sounds good :)

Ken Heaston
Since 1970

  
  Member Comments About This Blog Post:

KAREN951 5/31/2011 11:24AM

    Congratulations! Great going since you were hampered by a bad back. Hope you feel better soon.

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KIYOSHI04 5/31/2011 9:46AM

    awesome job, you!!!
keep it up!!
hope your back is much better.

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SHINJU39 5/31/2011 1:34AM

    Well done on the loss - sorry to hear you hurt your back, get well soon emoticon

emoticon

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TIKITAMI 5/30/2011 11:06PM

   
Way to go! Under 300, one less clunk you have to hear when weighing on the doctor's scale!

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Week 6 Weigh In ... finally a loss again

Tuesday, May 24, 2011

So today was my week 6 weigh in and I dropped 3.6lbs., hurray!

After 2+ weeks of not losing any weight I decided to completely change my diet and exercise regimen. From Friday to Monday I lost 3.6lbs and I am now looking forward to my next week (starting Tuesday) to tweak my exercise routine some more. It feels good to be back heading in the right direction again.

Ken Heaston
Since 1970

  
  Member Comments About This Blog Post:

KING_SLAYER 6/12/2011 5:47PM

    Correction to the weight loss, I lost 2.6 lbs, not 3.6. Apparently the lady that charts my weigh ins has a dislike for math (as do I). Still a good week though :)

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SANTOREONE 5/28/2011 2:40PM

    emoticon

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2DANCEAGAIN 5/27/2011 11:31PM

    Wow, fantastic 4/12 buddy!!! Keep on sparkin'!!!!
emoticon emoticon

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KAREN951 5/24/2011 11:46AM

    Congratulations! Keep up the good work!

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KIYOSHI04 5/24/2011 9:21AM

    great job, you!

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GRANDEFILLE 5/24/2011 8:36AM

    Fantastic!!!! see when you keep up it finaly shows

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SHINJU39 5/24/2011 7:34AM

    emoticon

Awesome loss emoticon

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HOGGER30 5/24/2011 5:39AM

    I hear you bud,

Keep it up!!!1

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Week 5 weigh in

Monday, May 16, 2011

So I just had my week 5 weigh in and I am not pleased. I GAINED .6 lbs. That means that in the last 2 weeks I have only lost .2 lbs. I'll tell you what, I worked way too hard in the last 2 weeks to have only lost .2 lbs. I'm going to take a day or 2 and try and figure this out. I have eating in my calorie range (sometimes a little under, but not over), I don't feel like I'm starving myself and I'm sweating my ass off 4-6 days a week, burning between 2,600 and 3,000 calories.

This really irks me ... I was down 13 lbs after 3 weeks, now after 5 weeks I'm only down 13.2. I can understand it if I wasn't keeping calories in range or exercising, but that's not the case. Almost feels like I am being picked on by some puppet master that doesn't want me to succeed.

Screw it. This week I'm going to be more anal about my food and try to get as much exercise time in as I can. I'm tired of being in the 300's and I should have been out of them last week. Feels like I've wasted 2 weeks.

End rant.

Ken Heaston
Since 1970

  
  Member Comments About This Blog Post:

KING_SLAYER 5/18/2011 3:54PM

    Well, I didn't take measurements before I started ... so I don't have that to go by. Although my pants are much looser than they used to be, so that is good. I know I'm not putting on muscle because I'm working out at home with just a few dumbbells, not enough weight to stimulate muscle growth and my calories are too low to add muscle. I have been eating right in my range and burning between 2600 and 3500 calories a week in exercise. It's just frustrating when you want to weigh less and your body, for some reason, says "no". Just gotta keep plugging away at it.
Thanks for the comments guys :)

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GRANDEFILLE 5/17/2011 10:15PM

    It happens.. make sure you are eating enough... if you don't your system may go into saving mode. Also make sure you drink all your water. But mainly do not worry to much. Stress doesn't help in weight loss belive me.
look at your fitness time look at how you feel... and as SHINJU is saying, check your measurments.

hang in there you and I both know you can do this

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SHINJU39 5/17/2011 12:55AM

    Muscle????? emoticon Do you take your measurements? because consistent working out and eating properly and you will get the odd blip due to all sorts of things, for example building muscle, or water retention (from eating something salty or not drink enough water in the day(s) prior to weighing in)

I hope that makes sense emoticon

emoticon

Comment edited on: 5/17/2011 12:55:57 AM

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KIYOSHI04 5/16/2011 8:39PM

    break the scale. dont let that scale break you. ever.
i know you'll figure it out & get out of the 300s.

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