I am doing a 30 days challenge, and I am announcing in my blog before I start.
Why am I doing this?
I am inspired by Tim Ferris “Slow Carb Diet Program”, one of the chapter in his book, The 4 Hour Body, where he claims he lost 9kg (20 pounds) in 30 days – without doing sports. All he did was stick to a strict diet, but he can enjoy whatever food he want on Saturday (cheat day), be it pizza, beer or pasta.
If I can complete this challenge, you can too.
Since all the festive seasons are finally over, I have no excuses to say “I can eat whatever I want lah, once a year only mah“. This will be a strict diet, and I am announcing this in my blog to hold myself accountable.
If I didn’t stick to this plan¹, I will give away my gym membership at Core Fitness (10 month subscription – more details on this in later post).
Ante up, fat boy.
These are the rules I’ll implement into my diet program:
Rule #1: Avoid “white” carbohydrates
No rice and bread and cereal and potatoes and pastas and fried food with breading – anything that’s carbohydrate. I can only consume these food within 30 minutes of doing resistance training.
Rule #2: Repeat the same meal over and over again
Yes, that’ll bored me to death. But as long as it brings result, I am up for the challenge.
In the book, Tim sticks to 3 main groups of food.
1) Proteins – egg whites, chicken breast or thigh, beef, fish, pork.
2) Legumes – black beans, pinto beans, red beans and soybeans.
3) Vegetables – spinach, broccoli, peas, green beans, spinach, mix vegetables.
Eat as much as you like of the above food, but keep it simple.
Rule #3: Don’t drink calories
Drink massive quantities of water. Do not drink milk, soft drinks, fruit juice. Wine is fine, but limit.
Rule #4: Don’t eat fruit
Reason behind this is because fruits are mainly fructose, simply known as sugar. You can eat as much as you like during Saturday.
Rule #5: Take one day off per week
Tim refer Saturday as Dieters Gone Wild (DGW) day. I am allowed to eat whatever I want on Saturdays – ice cream, biscuits, fruits, beers, pizza, anything!
The reason behind this is, quote from book “dramatically spiking caloric intake in this way once per week increases fat-loss by ensuring that your metabolic rate [...] doesn’t downshift from extended caloric restriction.”
Eating pure crap can make me lose weight 
how’s that?
I do not have weighing scale at home, so I am measuring my progress with measuring tape. Tim also advices measuring tape is the best approach since gauging my weigh base on weighing scale is not accurate if i’m gaining muscle weight.
This is my current measurement:
Chest: 41 inches
Stomach: 42 inches
Hip (largest circumference of the ass): 43 inches
Jeans size: 38
Weight: 100.6kg (weigh in at clinic on 15th Feb 2011)
Am I doing any sport in this 30 days challenge?
Yes. Moderately. Possibly 1-2 badminton and 1-2 gym weekly, will include frequencies in final report.
I will not proceed this challenge in under these unforeseen circumstances:
1) Falling sick – I want to finish this challenge with a healthy body, not spoil it.
2) … if I can come up with other excuses soon 
So that’s it! The challenge starts NOW.
On the 30th day, I will be posting my result in this blog, which includes before and after photos. Yes, I am revealing my sexy body.
If you want to see how I failed miserably (or receive the free CORE Fitness membership), sign up my RSS or join my newsletter to receive immediate update.
¹ — If I stick to the plan, but didn’t lose 9kg.. I still win hahahahhaha.
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Wah this is gewd mang. It took me 3 months to lose 10kg with exercise and strict diet. Wuah 9kg in a month, I’m looking forward for progress ;D
Today’s shit is healthy colour. Good start! hehehe.
u bukan still sick meh ? diet lagi ah ?? 42 ka ? ur pants size
i tot 38 ?
Luckily havne’t reach 42 in my life, but recently I bought 38 and 40 shorts for CNY lah. 38 is ngam ngam without wearing belts. You still remember the board short I bought last time? 32″ punya.. and I feel longgar. lol. Damn I wish I can return to that state.
Sick is almost recover today. Tomorrow resume gym!
I’m following rule #1 too, and it really works!
All the best!
How’s your result so far? my mum keep saying my diet is stupid and eat rice is the way to go! *watching at her waistline expands while she correcting my diet* hahaha
I lost 30kg in over a year (and that’s without exercises). Can eat rice also bah but need to control the portion..
That’s awesomeeeeeeeeee!! there must be lots of guys flocking over to you now
i’ll go with your plan if it does work
XD XD XD XD then i’ll go slim n nobody can say im fatty bom bom XD XD XD
You so slim already, still want to gam fei!? Get your hands on the book, there’s advance chapter on fat loss… one of the method is use ice
very amazing case studies.
no fruits? no way! i’ve to eat fruits and vegetables otherwise constipation is the word!
So far my “sikat” is still smooth and in healthy colour. I can see the black beans lagi tu.. hahahha. If got constipate I’ll let you know, and also look for solution immediately.
seriously NO FRUITS??!!
i cannot live without eating a banana for 1 day man!
this is quite similar to the protein diet…
Let’s see if this method works.
My fridge is accumulating fruits, I guess is more than 50 fruits already.. cause I usually eat 3-4 fruits a day. I don’t know how to settle the rest of the fruits -_-
I missed ur blog abt 3 mts lio but good to see u have new challenge. Good luck! I plan to diet 3 yrs ago but till today i havent start. Should i join u? Ehmm but i am kuat makan how is that can be??
Glad you’re back.
My current diet requires me to eat as much as possible. If you’re good at handling and transforming these ingredients, eat uppppp!! Now I even eat before I sleep, not feeling guilty
wah wah wah….i dono u over 100kg d…..
jia you lo….
although i also keep fit now…bt i eat…bt do exercise almost everyday for nearly 2 hours….pants losing up…bt weight not change much..haha
This diet is hard to keep up. on off on off on off. I do see slight result in first 4 days though, but then the devil inside me keep taking over.
I follow rule #5 every single day
maybe need to follow rest of them too to loose some weight 
HAHAHAHHAHAH follow rule #5 every day! that’s a good one. I’ve been doing that past 25 years too, that is why I never see my 6 pack. Can feel it in some point, but never see.
oooOoo jia you!
#1 really works – and also, you should add one more rule – lay off sugar completely! it’ll do good to your weighing scale and your body.
http://sweetpoison.com.au/
I tried lay off sugar completely for 4 days, but then I feel so weak on following day and I decided to have a glass of milk coffee and honey lemon. Felt energize immediately! You’ll never know how much sugar plays a in daily activities.. until you completely cut it off.
You own the sweet poison book? Would love to have a peek and see what the book suggest to do when completely lay off sugar.
haha yeah i bought Sweet Poison one day when I was very bored in Melb and went into Borders to browse through books. The cover has a giant pink donut on it, so I thought it’d be some shallow bimbo book on dieting (lol), but the book turns out to be quite a scientific, intelligent one with lots of medical research done. Felt like I was thrown back into biology class…haha. But yeah, it’s a good read. Can lend it to you if u like – i’m back in kk!
oh also…the author did mention that almost everyone who lay off sugar had a very bad first 3 days. I got VERY moody and fainty until the 4th day!
I can borrow the book from you? AWESOMESAUCEEEEEE. You’ll be back at KK for how long? Can’t wait to meet you in person soon.
Hey ahbing hows ur diet going on? Want to ask u something did u sign up for the core fitness ? How was it? Worth mah?
The diet for me is brutal.. lol. I manage to do it for first 4 days, then stopped 2 days, and continue diet few days, then normal days. That keeps my sanity. The book mentioned “you can start this diet by increments, e.g. 1 days on 1 day off, 2 day on 1 day off” but I totally ignored that part.
Yes I signed up core fitness last year. Signed one year for RM110 per month. It’ll cost RM180 if you only sign for 3 months.
Worth or not depends on you, I am self-employed so my time is flexible. I go there during office hours when only si lai(s) at the gym. If you can only go after 5pm, I don’t recommend you to sign up due to overcrowding.
sure, i’d be happy to lend it to u! lemmi know ur number and we’ll arrange a meet-up!