This link has been bookmarked by 87 people . It was first bookmarked on 10 Apr 2007, by Alex Ko.
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25 Feb 10
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s possible to lose 20 lbs. of bodyfat in 30 days by optimizing any of three factors: exercise, diet, or drug/supplement regime
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Dean Karnazes, an ultramarathoner famed for completing 50 marathons on 50 consecutive days in 50 different sta
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most impressive part of this, for me, is that he did so, not with the typical anemic marathoner build, but with a well-muscled mesomorph body
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his is the only diet besides the rather extreme Cyclical Ketogenic Diet (CKD) that has produced veins across my abdomen, which is the last place I los
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Rule #1: Avoid “white” carbohydrates
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e following foods are thus prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 min
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ngth: bread, rice, cereal, potatoes, pasta, and fried food with breading. If you avoid eating anything white, you’ll be
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Eat the same few meals over and over again
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Mix and match, constructing each meal with one from each of the three following groups
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Proteins:
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Legumes
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Vegetables
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st remember: keep it simple. Pick three or four meals and repeat them.
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I eat 4x per day:
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m – breakfast
1pm – lunch
5pm – smaller second lunch
7:30-9pm – sports training
10pm – dinner
12am – glass of wine and Discovery Channel befor -
rink massive quantities of water and as much unsweetened iced tea, tea, diet sodas, coffee (without white cream), or other no-calorie/low-calorie beverages as yo
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’m a wine fanatic and have at least one glass of wine each evening, which I believe actually aids sports recovery and fat-
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Take one day off per week
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owed to eat whatever I want on Saturdays, and I go out of my way to eat ice cream, Snickers, Take 5, and all of my other vices in exce
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recommend Saturdays as your “Dieters Gone Wild” day
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ake myself a little sick and don’t want to look at any of it for the rest of the we
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at’s right: eating pure crap can help you lose fat. Welcome to Utopia.
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12 Feb 10
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12 Jan 10
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Rule #1: Avoid “white” carbohydrates
Avoid any carbohydrate that is — or can be — white. The following foods are thus prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and fried food with breading. If you avoid eating anything white, you’ll be safe.
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Rule #2: Eat the same few meals over and over again
The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again. Mix and match, constructing each meal with one from each of the three following groups:
Proteins:
Egg whites with one whole egg for flavor
Chicken breast or thigh
Grass-fed organic beef
PorkLegumes:
Lentils
Black beans
Pinto beansVegetables:
Spinach
Asparagus
Peas
Mixed vegetables - 2 more annotations...
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Eat as much as you like of the above food items. Just remember: keep it simple. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables in place of french fries or potatoes. Surprisingly, I have found Mexican food, swapping out rice for vegetables, to be one of the cuisines most conducive to the “slow carb” diet.
Most people who go on “low” carbohydrate diets complain of low energy and quit, not because such diets can’t work, but because they consume insufficient calories. A 1/2 cup of rice is 300 calories, whereas a 1/2 cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that you add legumes for caloric load.
Some athletes eat 6-8x per day to break up caloric load and avoid fat gain. I think this is ridiculously inconvenient. I eat 4x per day:
10am – breakfast
1pm – lunch
5pm – smaller second lunch
7:30-9pm – sports training
10pm – dinner
12am – glass of wine and Discovery Channel before bed -
Congrats on jumping on the plan. I’ll suggest a few that I currently take in exchange for you keeping us all updated on your progress via comments on this post ;)
I could recommend several hard-core thermogenics like ephedrine hydrochloride, but the trade-off in liver and kidney damage (not to mention things that few people realize, like sinuses) isn’t worth it.
I approach the problem differently. Rather than focusing on speeding up the metabolism via adrenal hormones (adrenaline, norepinephrine, etc.), I prefer to increase insulin sensitivity. Most people get fat via a moderate “Syndrome X” of resistance to insulin, which is a storage hormone. Just google “syndrome X” and “insulin sensitivity” for more. Before bed, I take:
200mcg (that’s micrograms, not milligrams) of chromium polynicotinate (not “picolinate”), which is niacin-bound GTF chromium; this can be found under the brand name “ChromeMate”
500mg of slow-release niacin (nicotinic acid) under the brand name “Slo-Niacin”
23mg of policosanol (I use Nature’s Life brand)
1-2 glasses of red or white wine: I believe these have fat-loss properties, plus they taste great ;) Look at the research on resveratrol and other wine compounds.
This cocktail not only aids in fat-loss, in my experience, but it lowered my total cholesterol from 222 to 147 in four weeks (!). If that is your goal, I’d also add an organic orange just prior to bed.
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04 Jan 10
Alistair Bullscientific method to diet
fitness food nutrition exercise weightloss lifehacks health diet
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5. Eating the same meals over and over again is boring, yes. I will generally eat the same 3-5 meals every day for 1-2 weeks and then rotate to a new 3-5 meals that comply with my diet plan. It is not practical to have consistency and variety at the same time, so I rotate in this fashion to prevent feeling like a POW. That said, being in incredible shape usually justifies having good but familiar food from Sun-Fri. Saturday is no-holds-barred.
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bread, rice, cereal, potatoes, pasta, and fried food
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Do not drink milk, normal soft drinks, or fruit juice.
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26 Apr 08
How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise 781 Comments
Written by Tim Ferriss Topics: Physical Performance, The 4-Hour Body
It is possible to lose 20 lbs. of bodyfat in 30 days by optimizing any of three factors: exercise, diet, or drug/supplement regimen. I’ve seen the elite implementation of all three in working with professional athletes. In this post, we’ll explore a variation of the “slow carb” diet as used by Dean Karnazes, an ultramarathoner famed for completing 50 marathons on 50 consecutive days in 50 different states. The most impressive part of this, for me, is that he did so, not with the typical anemic marathoner build, but with a well-muscled mesomorph body.
In the last six weeks, I have cut from about 180 lbs. to 165 lbs., while adding about 10 lbs. of muscle, which means I’ve lost about 25 lbs. of fat. This is the only diet besides the rather extreme Cyclical Ketogenic Diet (CKD) that has produced veins across my abdomen, which is the last place I lose fat (damn you, Scandinavian genetics). Here are the four simple rules I followed…
Rule #1: Avoid “white” carbohydrates
Avoid any carbohydrate that is — or can be — white. The following foods are thus prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and fried food with breading. If you avoid eating anything white, you’ll be safe.
Rule #2: Eat the same few meals over and over again
The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again. Mix and match, costructing each meal with one from each of the three following groups:
Proteins:
Egg whites with one whole egg for flavor
Chicken breast or thigh
Grass-fed organic beef
Pork
Legumes:
Lentils
Black beans
Pinto beans
Vegetables:
Spinach
Asparagus
Peas
Mixed vegetables
Eat as much as you like of the above food items. Just remember: keep it simple. Pick three or four meals and repeat them. A -
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That’s right: eating pure crap can help you lose fat. Welcome to Utopia.
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bread, rice, cereal, potatoes, pasta, and fried food with breading.
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eat the same few meals over and over again
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Most people who go on “low” carbohydrate diets complain of low energy and quit, not because such diets can’t work, but because they consume insufficient calories.
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Do not drink milk, normal soft drinks, or fruit juice.
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I recommend Saturdays as your “Dieters Gone Wild” day. I am allowed to eat whatever I want on Saturdays, and I go out of my way to eat ice cream, Snickers, Take 5, and all of my other vices in excess.
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Drink massive quantities of water
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13 Jun 07
Craig RettigIn this post, we’ll explore a variation of the 'slow carb' diet as used by Dean Karnazes, an ultramarathoner famed for completing 50 marathons on 50 consecutive days in 50 different states. The most impressive part of this, for me, is that he did so, no
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11 Jun 07
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Rule #4: Take one day off per week
I recommend Saturdays as your “Dieters Gone Wild” day. I am allowed to eat whatever I want on Saturdays, and I go out of my way to eat ice cream, Snickers, Take 5, and all of my other vices in excess. I make myself a little sick and don’t want to look at any of it for the rest of the week. Paradoxically, dramatically spiking caloric intake in this way once per week increases fat loss by ensuring that your metabolic rate (thyroid function, etc.) doesn’t downregulate from extended caloric restriction. That’s right: eating pure crap can help you lose fat. Welcome to Utopia.
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26 Apr 07
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