Raison d’etre – 4-Week Challenge!


Now, the principle reason for the existance of this blog is to manage and track my own attempts at the 4-week challenge and in this I take my inspiration from Tim Ferriss’ blog post entitled How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise.

In his post, Tim (who has recently had success with his book The 4-Hour Work Week) lays out his experience and thoughts in relation to the “slow carb” diet, and provides a few rules which guided him to his claimed transformation from about 180 lbs. to 165 lbs., while adding about 10 lbs. of muscle.

Now, not surprisingly, Tim has generated a great deal of discussion on his blog with a count of 153 comments (as of 16 June 2007). These comments include the full range of scepticism, incredulity, support and excitement that you might expect from such bold claims and indeed has spawned several attempts to replicate his success. I would be lying if this blog wasn’t well and truly the latter.

Personally, I believe that regardless of the viability of the method advanced by Tim, his blog has been highly successful in getting dozens of people to consider that, they too may effect change in their lives. At this time I will defer any of the usual cynacism that I direct to those ideas that promise instant results and acknowledge that any plan or idea that can motivate people to try to make a difference in their lives, particulary in an area of such frequent failure and significance (socially and healthwise) as weightloss.

So kudos to Tim and I encourage any interested parties to take a look at his blog where he discusses a range of ideas geared towards personal development, time & work management, health & fitness and most importanly, making your personal dreams reality.

Now on to my personal attempt at the 4-Week Challenge, initially incorporating the diet plan used by Tim to reduce his body fat and increase his lean muscle tissue. At this stage, I plan to follow reasonably faithfully the following guidelines, as inspired by Tim:

Rule 1

Avoid white carbohydrates. By this I mean to avoid any white bread, rice, pasta, potato etc and in fact I will be generally attempting to not eat any breads or cereals as much as possible.

Rule 2

Consistent meal plan. I will be eating the same few meals over and over, where possible, for the duration of the challenge, mostly including some meat in the form of lean grilled chicken, pork or beef; some legumes such as lentils, beans etc, and some microwaved or steamed vegetables. An example of such a meal…

Sample meal

Rule 3

Avoid liquid calories in the form of fruit juices, soft drinks, milk or other sweetened drink. I have to confess, I am pretty addicted to diet cola, so during the course of the challenge apart from attempting to get more fresh water into my system, I will try to restrict the diet cola to a more reasonable amount that my current daily average of 3 lt.

Rule 4

Cheat Day! Every Saturday I am going to crazy-town on the binge farm! Bread, cakes, chocolate, burgers, pizza. Whatever takes my fancy. This not only allows me a reward for a solid week’s healthy eating, it helps to avoid metabolic down-regulation which may occur as the result of calorie restriction and carbohydrate avoidance.

With these rules in place, all that is left is to make a record of my current weight and dimensions, whack up some suitable pathetic photos of my corpulent body and watch the pounds melt away! (Positive thinking has it’s place in any change process.) So…

Day 1 – 16 June 2006

Weight: 190.3 lbs
Height: 5′ 11″
Chest: 40.2″
Waist: 33.9″
Hips: 42.1″
Biceps (relaxed/flexed): 13.8″ / 15″

And now for the “before” images…
4-Week Challenge - 16 Jun 07 - Front      4-Week Challenge - 16 Jun 07 - Side    4-Week Challenge - 16 Jun 07 - Back View


4 Responses

  1. I think you look hot! And I also applaude your efforts to improve your bod through the consumption of healthy food stuffs and decreasing your consumption of the evil black liquid.

  2. Here’s more information on the slow carb diet if needed: http://stronglifts.com/how-to-lose-20lbs-fat-in-30-days/

    Feel free to contact me if you need more info. Good luck with your goals.

  3. I think this is one of the most important information for me. And i am glad reading your article. But should remark on few general things, The site style is wonderful, the articles is really excellent : D. Good job, cheers

  4. Nice article. Thanks !

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