The Slow Carb Diet

The Slow Carb Diet

NOTE:  I no longer practice the following. I leave it here only for the purpose of additional information for those who may find it interesting. I have eliminated all animal products from my diet. There are still points below that are valid, aside from the items listed in the Proteins section. 

Rule #1:  Avoid “white” carbohydrates.

Anything that is, or can be, white. All bread, rice, cereal, potatoes, pasta, tortillas, and fried food with breading.  Don’t eat white stuff unless you want to get fatter.

Rule #2:  Eat the same few meals over and over again.

Mix and match from this list:


  • Eggs, whole, if they’re organic. Else, egg whites.
  • Chicken breast or thigh
  • Beef
  • Fish


  • Lentils
  • Black beans
  • Pinto beans
  • Red beans
  • Soybeans


  • Spinach
  • Mixed vegetables, including all cruciferous
  • Sauerkraut, kimchee
  • Asparagus
  • Peas
  • Broccoli
  • Green beans

Eat as much of the food items above as you like, but keep it simple. Pick three or four meals and repeat them. Vegetables are not calorically dense, so you need to add legumes for caloric load. Meals should be approximately 4 hours apart.

Rule #3:  Don’t drink calories.

Drink massive amounts of water, unsweetened tea, coffee or other no-calorie beverages as you like. Don’t drink milk, normal soft drinks, or fruit juice. Aspartame in diet drinks can stimulate weight gain.

Rule #4:  Don’t eat fruit.

Just say no to fruit and its principle sugar, fructose. Fructose is converted to glycerol phosphate, which turns to triglycerides via the liver, then to fat storage.

Rule #5:  Take one day off per week.

Use Saturdays as your Dieters Gone Wild day. This will ensure your metabolic rate (thyroid function and conversion of T4 to T3) doesn’t downshift from extended calorie restriction.

There is absolutely no calorie counting on this diet.

Questions, objections, observations, should be brought forth as soon as you think them. There are solutions to every objection.

This is the diet used by Tim Ferris, author of The 4-Hour Body. It works, or so he says. Now we need to try it.

Occam’s Protocol Workout

Started September 20, 2016

Workout A

  • Machine close grip supinated pull-down, 7 reps to failure, 5/5 cadence
  • Machine shoulder press, 7 reps to failure, 5/5 cadence

Workout B

  • Slight incline/decline bench press, 7 reps to failure, 5/5 cadence
  • Leg press, 10 reps to failure, 5/5 cadence
  • Stationary bike x 3 minutes at 85 RPM to minimize leg soreness


Remember this:  The objective is to fail, to reach the point where you can no longer move the weight, at seven or more repetitions at a 5/5 cadence.

The longer time under tension for the lower body will elicit a full-body growth hormone response while also stimulating the formation of new capillaries, which will improve nutrient delivery.

Micronutrient Laboratory Testing

Use the lab at SpectraCell for measuring various blood related items. It’s a micronutrient testing lab. To find clinicians, go to



Address: 946 W. Town and Country Rd. Bld B Orange, California 92868 (Map)
Phone: 855-570-3926
*Patient must bring Spectracell kit and requisition.  Please call ahead to schedule appointment.


Testosterone Protocol

Protocol 1: Long term and sustained

Fermented cod liver oil + vitamin rich butter fat — 2 capsules upon waking and before bed

Vitamin D3 — 3,000 to 5,000 IU upon waking and before bed until blood levels reach 55 ng/mL

Short cold showers 10 minutes each, upon waking and before bed

Brazil nuts x3 morning and night if deficient in selenium.

Testosterone is derived from cholesterol. Eat 4 boiled eggs within 3 hours of bedtime the night before you want to have incredible sex.

I have no idea if any of this actually works, since it’s all based on another person’s experience. As for me, I’m going to go a different route and us BHRT–BioIdentical Hormone Replacement Therapy. More on that when I get to it.

Bulking with Occam’s Protocol

Follow Occam’s protocol for 30 days and see what happens. Start date:  Sept 20, 2016

Sept 20 was an A day, first day. Then, 23=B, 26=A, 29=B.

October 3=A, 7=B, 11=A, 15=B, 19=A, 23=B.  Evaluate progress at end.

Weight=212 at 12:45 p.m. after workout and consumption of shake, with shoes on bathroom scale.

Bicep flexed: R=14.5 in, L=14.5 in

Chest: 44.5 in

Waist: 39 in

Right thigh: 18 in measured 5 inches above the knee, seated

Left thigh: 18 in

Those are enough measurements to get going with. In 30 days, we’ll see what comes up and report back here.

High Calorie Meal

Easiest to consume high calorie meal, according to 4-hour body:

Macaroni, durum whole wheat, mixed with water packed canned tuna, and fat-free turkey/bean chili.

Mix the macaroni with a can of tuna and as much chili as you like, microwave it for one minute on high. Add a little milk or butter with the macaroni.  Have this for breakfast, lunch and dinner if you can manage it.


Use the following, based on the 4-hour body:

  1. Cissus Quadrangularis 2,400 mg TID
  2. Alpha Lipoic Acid 300mg 30 minutes before each meal
  3. L-Glutamine 10 grams q2h up to 80 gram loading dose, then 10-30 grams post workout
  4. Creatine loading 10 days 5 grams per day to prevent intestinal discomfort. Then 3.5 grams upon rising and at bedtime.

The first two will help with fat gain during Occam’s Feeding.



The Rules of Order

The Rules of Order

Apply these rules to your own life and share them with clients—they are most likely dealing with similar issues.

Rule 1: Tame Your Frenzy

Before you can focus your attention, you must take charge of your negative emotional frenzy, which comes in various forms, including worry, anxiety, anger, sadness and irritation. Frenzy impairs and overwhelms your prefrontal cortex (behind the forehead), the brain’s “CEO.” Too much negative stress doesn’t just harm your health; it also damages your ability to focus. You can’t “think straight.”

The great news is that the same things that improve your health also enhance your mind’s ability to manage negative frenzy. Sleep well, exercise, do a mindfulness practice, take a few long out-breaths, or choose the slow lane from time to time, even for a few minutes.

Experiment with a variety of approaches until you settle on a few things that together make up your unique formula for taming frenzy. This formula will allow you to hone your attention skills and to draw on all of your brain’s resources when connecting with clients.

Rule 2: Sustain Your Focus

Now that your mind is calm and energetic, it is time to identify one task and one task only to focus on. Focus sessions, in which you apply all your brain’s attentional resources to a chosen activity, are deeply enriching and productive times in your day. Sometimes described as flow, full focus is among the top contributors to psychological well-being (Csikszentmihalyi 1990; Moore 2008).

Tell your brain what the intention or goal is for your focus session; for example, leading a personal training session, designing a new program or a meeting with a colleague. As a personal trainer or group exercise leader, you have focus sessions—your classes or client appointments—already built into your schedule. If you have a desk job, schedule several focus sessions per day, using your frenzy-taming tools to bring a calm, positive, energetic and creative mindset to the task at hand. In the evening, when connecting with family and friends, beam your undivided attention on conversations and watch them light up in the warmth of your intent focus.

Rule 3: Apply the Brakes

Just as a car requires a good pair of brakes to halt at a red light, your focused brain needs to be able to stop in response to certain signals. Distractions are inevitable for human beings. If you are to maintain your concentration in the midst of an important task, knowing how and when to apply the brakes is crucial.


Leadership is influence — nothing more, nothing less. 

Books have been written on the subject. This post is nothing by comparison to a book. But what I’m going to say here is vital and true. If you want to lead, you must have influence. There is no leadership without influence.

Here’s a case to support what I just wrote. Dan Reeves made his reputation as head of the Denver Broncos. He earned three Super Bowl appearances, and received NFL Coach of the Year honors three times.

With all that, there were disagreements between Reeves and quarterback John Elway and assistant coach Mike Shanahan. Some say Elway and Shanahan worked on their own offensive game plan, and ignored Reeves’s wishes.

Somehow, Shanahan developed greater influence with Elway. It didn’t matter that Reeves held the title and position of head coach.

In 1995 Shanahan became head coach of the Broncos. He became in title what he probably was already in terms of influence with certain players — their leader. In 1998 he took the Broncos and QB John Elway to their first Super Bowl victory.

Leadership is all about influence.

“It’s not the position that makes the leader; it’s the leader that makes the position.”

Management vs. Leadership

What is the difference? Aren’t managing and leadership the same? No. The main difference between the two is this:

Leadership is about  influencing people to follow, while management focuses on maintaining systems and processes. 

The best way to test whether a person can lead rather than just manage is to ask him to create positive change. Managers can maintain direction, but they can’t change it. To move people in a new direction, you need influence.

Read this section again and again until is sinks in. This is crucial to your understanding.

Sometimes the best manager is like the little boy with the big dog, waiting to see where the dog wants to go so he can take him there.

Being the little boy does not appeal to me in any way.