You want to do the "official" plan by Tim Ferris I guess?
I do a form of his plan, but I just took the basic concept of it and made it work for me.
He does no fruit - of which I have an apple almost every day (with pb so that the protein tampers a spike)...and I do eat popcorn, otherwise, do a google search for low gi foods, and choose from the lowest - as that is what slow carb is (low gi foods).
The cheat day? I never had a day where I "pigged" out, and ate anything (including processed white carbs) on the planet. In the beginning I did have days where I had a much higher calorie/carb intake - then I learned about calorie cycling.
Calorie cycling is the concept of thinking of your weight loss caloric number on a weekly basis, more than a daily one.
So, say your spark people range is 1200-1500 (8,400-10,500 for 7 days). You would eat about 1200 for 6 days (7,200), then one day eat about 1900, then back again - that gives you a total of 9,100 for the week.
I did that for a while, now I do 1200 for 4 days, then about 1700 for a day, then back again.
Anyway, if you want to do the "official" plan, you might have to buy the book.
The best exercise in the world is to bend down and help someone up.
| current weight: 111.0