Slow-carb/4 Hour Body – Week 1 Wrap Up


For better or for worse, this is what I ate/drank/did in the first week of the slow-carb/4 Hour Body diet.  Unless otherwise stated, meals were consumed approx 4 hours apart and breakfast was within 1 hour of getting up, although on days 1 and 2 I cut this a bit fine.  There were a few learning curves: making sure you prepare and cook legumes properly (see here); don’t have any fruit leftover from Binge Day; one whole chipotle chilli gives quite a kick (see here) and; sago pudding for breakfast is awesome (see below).

Weds Day 1
Breakfast: 2 fried eggs, spinach/onion/garlic, black bean salsa, 1/2 avocado
1 hot cocoa with 1/2 tsp coconut oil, 1/4 tsp cinnamon
1L cold yerba mate (1 bag)
1 ginger kombucha
Lunch: 2 lamb sausages, whole carrot, 1/4 avocado + cannellini beans with olive oil and salt
Dinner: 2 lamb sausages, kale + cannellini bean salad, 2 glasses dry red
2 fish oil caps
Exercise: nil (walk dog across street)
Alcohol: 2 glasses red wine
Water: not recorded

Thurs Day 2
Breakfast: 2 fried eggs, spinach/onion/garlic, black bean salsa, 1/4 avocado
Lunch: restaurant rump (~150g), kale + cannelini bean salad
1 hot choc (see day 1)
4 yerba mate hot
1 original kombucha
Dinner: 1.5 saudi baharat chicken thigh
Alcohol: 4 glasses red
Before bed – 1 saudi baharat chicken thigh
Exercise: nil (walk to concert/back in city)
Water: not recorded

Fri Day 3
2 fish oil caps
Breakfast: 2 fried eggs, spinach/onion/garlic, black bean salsa, 1/4 avocado
500ml cold yerba mate
2 hot choc (as above)
Lunch: restaurant rump (~150g), kale + cannelini bean salad
6 cups yerba mate hot (2 bags x3)
Exercise: 20 1 handed 8kg swings (each side), 5 cleans (each side, 8kg), 3 TGU (unweighted e.s), 6 chest stretch – 3kg weights on fit ball
6 teaspoons lentils
Dinner: green lentil and carrot salad, saudi baharat chicken
2 cups yerba mate
Alcohol: Nil
Exercise: Walk woof to park
Water: not recorded

Sat Day 4
Get up 10am
11 am Breakfast: 2 fried eggs, spinach/onion/garlic, black bean salsa, 1/4 avocado
Hot choc x1
2 cups chilled yerba mate
6 cups water
walk bug to coffee shop (1 hour ish)
2 cups coffee with 1/4 tsp cinnamon in each
2.30 pm Lunch: steak, 3/4 cup lentils, 1 carrot grated, large handful lettuce
7.30 2tsp pickled ginger
Dinner: 8pm. Chicken thigh with kale and cannellini
Feeling light-headed – 10pm… large TSP sunbutter with salt
Alcohol: Nil
Exercise: walk woof, stretch

Sun Day 5
8:45 Breakfast: 2 fried eggs, black bean salsa, 1/4 avocado
Hot choc with cinnamon x1
9:30-11:30 walk woof
12:00 kombucha
13:00 coffee x2 with cinnamon
2:30-3:30 “dinner” 1 heaped tsp sunbutter with salt, French Lentil + carrot salad, 2 Saudi baharat chicken thighs
Alcohol: 1 martini at 6pm (duh, intermittent fast = caloric deficit.  Vodka = zero carbs but still lots of calories from alcohol.  Stupid!)
Water: not recorded
Exercise: as above

Mon Day 6 – Binge Day!
Breakfast 8am – 2/3 sago pudding (made with 1/4 cup sago pearls, 400ml coconut milk, 1 dessert spoon honey, 2 cardamom pods, stick cassia)
8:40 ruby grapefruit (whole) – I couldn’t juice.  1 coffee (no cinnamon)
9:00 2 pain au chocolat
10:30 1 coffee with cinnamon
10:45 kombucha
11:30 – 2:30 (I ‘grazed’)

  • 1/2 batch chocolate almond “cookie dough
  • 2 small nectarines
  • 1 small pear
  • 1 cup yerba mate
  • 1/2 small block of ewes milk cheese, 1/2 small block cheddar cheese (~100g each)

Exercise: single hand kb swings, 8kg, 30 each hand
5 x 8kg cleans, each arm.
10 x 8kg Snatch (each arm).
Deep squat hold 40 sec
4pm: 1/3 sago (see above)
Dinner: at a restaurant: ricotta “cigar”, grilled quail, almond dip with pita, roast lamb, freekah salad, baked fish, fried cauliflower, asparagus, mint choc icecream
Alcohol: 2 Arak with ice, 1 Pinot Noir,
Water: 15 cups

Tue Day 7
Breakfast – 2 eggs, ‘Holy Mole Frijoles Negros” aka chocolate chipotle black bean salsa, 1/2 avocado
Lunch – had a meeting until very late – 5pm.  Kombucha. 2 saudi baharat chicken thighs, cannelini beans, kiwi fruit (leftover from Binge day, I didn’t see it until today, and this is why you should not have binge food lying around the next day).
Dinner – 8pm – French lentils, 2 tbsp chopped pumpkin (simmered with coconut oil until tender), 6 green beans chopped, handful lettuce.  Macadamia oil.  Seaweed gomasio.
Alcohol: 90 ml vodka.
Exercise: walk cog
Water: 9 cups

Weds Day 8
Breakfast -2 eggs, ‘Holy Mole Frijoles Negros“, 1/2 avocado
Lunch – Bush Tomato Chicken + kale
Second Lunch – French Lentils with 2 tbsp pumpkin, 2 tsp cottage cheese, 8 green beans, macadamia oil
Kombucha
1L chilled Yerba Mate
Dinner – French lentil + carrot salad, macadamia oil + Bush Tomato Chicken
Exercise: walk cog
Alcohol: Nil
Water: 3 glasses