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Climbing Mt Everest – My 6 month journey

I am writing this blog for family, friends, acquaintances and for their family, friends, and acquaintances.

My venture at the beginning of my weight loss journey started when I read 4 Hour Body (4HB) by Timothy Ferriss on December 19th. I then started the recommend Slow Carb Diet (SCD) on the 20th.

Before Pics:

August 2010
August 2010
Ocotober 2010

Reflecting back, it seemed the ground work 4HB path would be a long journey. I was hoping for a loss of just 40lb with only a minimal amount of exercise which seemed like being told to climb Mt. Everest with a toothpick, along side an experienced guide telling me that this is all you need to climb Mt. Everest. So I proceeded to climb Mt. Everest and the further time went by the more I realized to my amazement that my guide was not only right, but that he had many other tricks up his sleeve. You thought the toothpick was amazing, 4 Hour Body is a must read.

Below are my Stats from the beginning of the climb up to Mt. Everest, and as you will see the realization set in for me….. this is easy.

Weight Loss Monthly Details

Started Dec 20th
Belly 43.5
Thighs 52
Hip 45.5
Triceps 30
Total Inches 171 – Weight 242 – unknown body fat % guessing 34%

Week 4
Belly 41.5
Thighs 49
Hip 44.25
Triceps 29
Total Inches 163.75 – Weight 226 – 32.5 body fat%

Week 8
Belly 40
Thighs 48
Hip 43
Triceps 28
Total Inches 159 – Weight 212.2 – 30.4 body fat %

Week 12
Belly 38.75
Thighs 47
Hip 42.25
Triceps 28
Total Inches 156 – Weight 206.8 – 27.2 body fat %

Week 16
Belly 37
Thighs 46
Hip 41.25
Triceps 28.5
Total Inches 152.75 – Weight 203.2 – 27.5 body fat %

Week 20
Belly 36
Thighs 45
Hip 40.25
Triceps 28
Total Inches 149.25 – Weight 196.4 – 24.9 body fat %

Week 24 – no data son’s baseball game, just weight 191.2

Week 25
Belly 34.5
Hip 39
Triceps 27.5
Thighs 44
Total Inches 145 – Weight 188.8 – 23.3 body fat %

Week 29
Belly 33.25
Hip 39
Triceps 27
Thighs 44
Total Inches 143.25 – Weight 181.4 – 20.7 body fat %

Total inches lost 27.75″
Total weight loss 61 lbs (As of July 10th, 2011)

With a weight loss of 61 lbs and going from a shirt size XL to M and a pant size of almost 44″ (42″ were getting snug) to 34″. I wish I had found 4HB sooner.

Note: My body fat % is calculated using a bio-impendence sensor on the electric weight scale, calculating using US Navy method I am currently at 18% Body Fat.

Books - Absolutely must read

The 4 Hour Body by Timothy Ferriss

Why We Get Fat by Gary Taubes

Pure, White and Deadly by Dr. John Yudkin (yes, it’s hard to find)

Audio books are available for 4 Hour Body but due to the nature of the way the book is structured I would recommend sticking with the hard copy and/or eBook. Why We Get Fat also has an audio book and eBook and I would highly recommend having both.

Note: In regards to eBooks I have found these extremely helpful for doing word searches on different subject matter. Also, there is a ton of valuable information, please don’t expect to read 4HB once then set it down and forget it, I would encourage referring back to it every few weeks for the first 2 months. I guarantee there will be information that you either forgot or missed.

Video’s – Even more great, but frightening information

The Truth about Sugar by Professor Robert Lustig MD – U.C. San Francisco

Diet, Disease and Dollars by Professor Robert Lustig MD – U.C. San Francisco – MIT Club of Northern California.
Note: Video Has some audio issue’s.
http://www.kaltura.com/index.php/kwidget/wid/_203822/uiconf_id/1898102/entry_id/0_ihrbiwtk/

The battle of the weight loss diets – Professor Christopher Gardner of Stanford University

Hulu users
Pull up current or old episodes of The Biggest Loser. I started watching this show for the first time after I started 4HB. Not only were they inspirational but on the evenings I had cravings it definitely helped put the demons away, plus a spoon of almond butter sure helps.

Websites
Tim Ferriss Blog – What’s there to say?
4HBTALK.COM – A great resource of people that are following 4HB, my handle punchy

Podcasts
CheatDayPodcast – 2 great guys following 4HB. Informational and entertaining.

Twitter
Search for Timothy Ferriss or 4HB, my handle ddbigshoots

Supplements
As recommended by Timothy Ferris, I started using these at the beginning of my Mt. Everest journey, taken before bed daily. Potassium, Calcium Carbonate and Magnesium.

Note: At about my 2nd month I started adding additional supplements:  Omega-3 (fish oil) (2 Grams in the AM and PM) and Chromium Polynicotinate , Niacin B-3, Vitamin B-6 , Vitamin B-12, Vitamin DVitamin C. Taken in the evening before bed.

Cheat Days - Christmas now comes once a week but practice some sort of Damage Control.
Breakfast is a normal SCD, but before each major cheat meal I take a supplement of
Cinnamon
Alpha Lipoic Acid, Garlic and Green Tea (CAGG). Then, normally after a meal I drink a glass of Vibrant Health’s Green Vibrance or Green Super Food by Amazing Grass and at the end of the day I finish off with AGG plus Policosanol (PAGG).
I don’t necessarily follow my cheat day supplement regiment 100% but closer to 75%  –  life happens.

Note: Please read the 4 Hour body to understand the why’s regarding some of these supplements

The Day After Cheat Day
AGG in the morning, followed with a 100% whey protein isolate drink before my jog with the boys (recently started) in the AM, then a SCD breakfast when I return, plus one more green drink some time during the day.

The rest of the week is straight SCD maybe adding a single green drink around Wednesday.

Working Out
Tuesday, Thursday and Saturday after breakfast.
50lb Kettle bell two arm swings – 75 Reps total
Bosi Ball – Myotic Crunch / Reverse Cat Vomit combo – 10 reps
Bosi Ball – Reverse kettle bell 20lb airlift – 10 reps -

(I’m not sure what to call this but my back is on the bosi ball with my arms stretched out above my head, I raise the kettle bell with my arms straight to almost 90 degrees then back down SLOWLY without touching the floor, then back up SLOWLY, repeat)

Air Squats – 30 reps
Push Ups – 80 seconds

Total Workout Time should be about 20 minutes.

Note: I might throw in one of the bosi ball exercises from above on an off day either in the AM or right before bed, it’s a great way to relieve back tension.

In regards to:

Omega-3
Even though Omega-3 is not recommended in the 4HB, based on my readings of having a good Omega-3 to Omega-6 ratio, I am surprised that these studies haven’t been more widely reported in the news. If you plan to use fish oil to boost your omega-3 intake read the label as the correlation of fish oil mg per caplet does not equal the same mg dosage in omega-3. Currently my 6 to 3 ratio is 2:1 – Here’s a great chart showing Omega 6 to Omega 3 in various foods. I have been using Macadamia Oil exclusively since my 3rd week, it’s not on the chart but has a ratio of 1:1. Google Omega-6 to Omega-3 ratio and be prepared for some surprises.

Gluten
Great article written by Timothy Ferriss with an excerpt from Robb Wolf’s book The Paleo Solution
http://www.fourhourworkweek.com/blog/2010/09/19/paleo-diet-solution/

Yerba Mate Tea
This is a customary Argentinean drinks that brings me back my roots, during my childhood in SoCal I would drink this at home. For the past month I have been drinking this once in the evening generally before bed and it seem to enhance my ability to lose weight , a few studies I read support this theory.

Stevia
A natural sweetener with a “0” glycemic load. It was questionable if this was going to hinder my weight loss at the beginning but eliminating cream and sugar in my coffee made stevia heaven sent. Now with a great coffee from peet’s brewed at home and stevia, mornings are great to look forward to. The product I currently use is KAL Pure Stevia Extract  most other products seem to bitter.

Eggs
If your like me you will end up consuming over a dozen eggs per week. Costco sells 60 eggs for about $5. In regards to cholesterol here is my blood test before starting 4HB (sorry Glucose only) and at the beginning of my 4th month on 4HB (full blood work).

Blood Test Before 4HB
Blood Test, 3 Month into 4HB

The Past 6 month reflection
I recall being in the doctor’s office back in December and being advised about my high glucose level and what the short future held for me if I didn’t do something. I wondering if I would end up as another obese and diabetic statistic. I pose the same question on you.

After Pictures:

July 2011
July 2011
July 2011

After all it was said and done and Mt Everest is now controlled.
I asked my guide: What was the toothpick for?
His reply: to help get the meat stuck between your teeth

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