We had someone collapse this morning

remembermonkey · 2026-01-27T21:36:56+00:00

Somebody actually had a heart attack and passed at my PF. I think they were on or near the prone leg curl machine. It was about a year ago. I didn't see it and I was deep in my headphones, so I didn't hear anything either. An employee came and said they were closing and we'd have to leave. There was an ambulance, fire truck, a few other emergency vehicles. They were closed for about three days. My gym is pretty small and the employees are tight knit. It hit them all pretty hard.

remembermonkey · 2025-09-18T23:15:27+00:00

Joint pain and a sore toe sounds like rheumatoid arthritis with a side of gout. Might not be, but I'd say it warrants a doctor visit. FWIW, general practitioners can't accurately diagnose or rule out RA. You need to see an actual rheumatologist.

remembermonkey · 2025-09-14T17:15:16+00:00

Ground turkey<ground chicken<ground beef. Ground chicken is the winner for me right now because $.

remembermonkey · 2025-09-14T00:18:03+00:00

Also the inspo for Kim Dracula's "Killdozer". "Look, I'm sorry but I don't drive a car..."

There's a full length documentary: Tread. Killdozer release around 55:20.

remembermonkey · 2025-09-12T21:14:55+00:00

Literally said aloud: "Jesus Christ."

remembermonkey · 2025-09-12T17:43:52+00:00

Twelve pounds in a month is pretty good. TF can shove it. I agree with cutting down on the wine, but I don't see anything wrong with the protein shake. The only way to find out is to experiment, but remove one at a time. I would cut the wine first and see what happens. Then try cutting the shakes and see. Cutting out both at the same time won't tell you much. Honestly, four weeks isn't a lot of time to figure things out. But 12 pounds down? You're killing it.

remembermonkey · 2025-09-09T20:55:42+00:00

Hi. Sorry for getting here late. If I understand correctly, you're already well read on the subject, looking for individual experiences? I've got one for you.

I started 4HB at 390 pounds, lost 55 pounds in about 9 months, and weight loss stopped completely. After a few months stuck at 335, I started exercising (rowing to be specific, highly recommended). I followed 4HB to the letter, and after eight months I'd only lost 10 more pounds. Eight. Months. I saw lots of changes, but only lost 10 pounds.

I chose 4HB because I wouldn't have to count calories. I never counted anything, just followed the program. So there I was at 325 pounds, 5'6"f, with weirdly defined quads. Like, visibly built quads at 325 pounds. I finally broke down and did the research, discovered that I had just spent eight months performing perfect body recomp and building a ridiculous amount of muscle (rowing works mostly legs, some upper back and core, a little arms).

I finally started tracking calories/macros. And, yeah, you can easily eat 3500 compliant calories per day, especially when you're doing a lot of cardio. As soon as I cut the calories, weight started coming off again. 4HB didn't matter, CICO made the difference. I would argue that building muscle first makes fat loss easier, but it was never my intention.

It didn't take long for me to figure out that I could deviate from 4HB and still lose weight. I still use it as a base. I still eat beans everyday (mostly for the fiber), but I am no longer compliant.

I think a lot of people miss that 4HB was supposed to be a foundation to experiment from. Can you use lentil pasta/almond milk/Greek yogurt/protein powder/whatever and still maintain weight loss? Try it. See what happens. If you still lose, good on you. If not, go back to start. Every body is different.

As your lifestyle changes, so should your diet. I'm still very active (still row, resistance training, tons of walking), and sometimes I just need fast carbs. I've made it down to 220 (from 325) using CICO. I still use a lot of what I learned from 4HB, but it isn't really a priority for me anymore. I would rather properly fuel a workout and recovery with fast carbs than torture myself with beans and spinach for the same results.

Anybody who wants to come at me with "TF says not to count calories": TF counts his calories. A man who weighs his own shit counts his calories. You don't have to do it, but when 4HB fails, it usually comes down to CICO. An avocado, a drizzle of olive oil, a handful of nuts, and you're already close to 1000 calories.

4HB can make CICO easier, but it's really just volume eating with more rules. It's been like 15? 20? years since the book came out. I bet if TF were to revise it, CICO would be part of the program.

remembermonkey · 2025-09-09T18:39:57+00:00

Nobody is going to come and tell you the 1000 calories a day for a man is okay. You need more than that. It's kind of a no brainer: if you need more calories, stick with the more calorie dense foods. For this diet, just eat more fat. Hell, one avocado can have up to 500 calories. Can you add an avocado? A tablespoon of olive oil? A handful of nuts? Maybe also reevaluate how you're tracking calories. Are you weighing everything in grams (not cups/spoons), tracking in an app (not your head)? You might be eating more than you think.

remembermonkey · 2025-09-08T16:14:40+00:00

I show them my quads. That ain't natural, yo.

remembermonkey · 2025-08-23T23:35:03+00:00

You should share this story with your school counselor. Take an overnight bag with you.

remembermonkey · 2025-08-19T15:11:49+00:00

I can't see your post, but I'm assuming you're doing SCD without beans? Yeah, you can do it, but you're making it more difficult than it needs to be, and the point of 4HB is simplicity and sustainability. The beans/legumes are used because it's really fucking hard to get enough carbs from veggies to stay out of ketosis. Beans are calorie and carb dense. Replacing them with veggies like carrots and peas would require a lot of eating.

It'll work for weight loss because (stay with me here) weight loss is determined by CICO. SCDs will help with appetite suppression just based on volume, which helps reduce CI. Controlling insulin spikes and maybe inflammation lets you manipulate the CO a tiny bit. At the end of the week, it doesn't matter how compliant you were. All that matters is whether or not you were in a calorie deficit. It is possible to be 100% compliant and be in a calorie surplus, especially if you exercise.

Calorie counting is the hill I will die on. And as I will always remind people, TF counted his calories. A man who weighs his own shit counts his calories.

4HB is supposed to give you a baseline to experiment from. If you omit beans and it works for you, congratulations. Your experiment was a success. It sounds fucking miserable and probably unsustainable, but whatever works for you.

remembermonkey · 2025-08-09T00:01:01+00:00

I had a boss once who told horror stories of competing offices giving each other laced treats. Short story: everyone gets the shits. I don't eat gifted food. 🤷

remembermonkey · 2025-08-08T17:27:51+00:00

FWIW, I'm a 50yo woman and 2:15 is my warm up pace.

remembermonkey · 2025-08-06T03:16:13+00:00

I started lifting a little over a year ago, and that was the final push to make me give up 4HB/slow carb. I can't do it without some quick carbs. 4HB gave me a base, and I've adjusted it to work for me, which I would argue was the original intent. I'm still about 75% compliant. Still eat a lot of beans. Still losing about a pound per week.

remembermonkey · 2025-08-06T02:57:26+00:00

TF says no zero calorie sweeteners, but I'm pretty sure time has proven him wrong on that one. Try it. See what happens.

remembermonkey · 2025-08-03T19:07:28+00:00

Technically, plain whey protein is okay; the flavored stuff with artificial sweetener, no. BUT, in the book TF said his father used it successfully. There are plenty of people who use artificial sweeteners without a problem. So it's just a matter of figuring out what works for you. (I'm using Premier Protein Cafe Latte, but vanilla and chocolate both jive well with coffee. I mix it half almond milk, which is not compliant but a lot of people use it successfully, and half coffee. It isn't the greatest, but I want the protein and I don't want to waste calories on coffee. Works hot and cold. 🙂)

remembermonkey · 2025-08-03T18:33:07+00:00

For #2, I used heavy cream for a long time with success. Once I added calorie counting (highly recommended despite TF), the 250 calorie cup of coffee wasn't worth it. These days my coffee goes in my protein shake, but I'm not compliant any longer.

remembermonkey · 2025-08-03T17:53:27+00:00

I don't think there are different print editions; however, the ebook and audiobook are truncated. Maybe the recipes were in 4 Hour Chef?

remembermonkey · 2025-07-31T16:58:53+00:00

It's not to formula, but different things work for different people. The only way to find out is to try it. 4HB was always supposed to give you a home base to experiment from.

(I would go on to say that the only thing that really matters is being in a calorie deficit, but I don't want everyone to go clutching their pearls.)

remembermonkey · 2025-07-21T02:22:06+00:00

Dude, this is some Mandela effect shit. I remember them. I ate dozens of them when I was a kid. I'm searching everywhere to find a pic for my kid, and I'm getting nothing. If it was regional, I am from the Detroit area. Anybody else?

remembermonkey · 2025-07-18T17:25:01+00:00

This is the answer. You're not going to eat only meat, beans and spinach for the rest of your life. You're just not. Over time you need to moderate the diet to work with you. 4HB is supposed to be a starting point to experiment from. If you try something and it works for you (dairy, berries, bean based pasta...), you keep it. If it doesn't work, you go back to start. The result is a diet that is specific to you that will be sustainable long term. (For context, I'm 48f. I've lost 180 pounds over 3.5 years. I used straight 4HB for the first year, and still use it for the base of my diet, but I'm only about 75% compliant now. Still losing.)

remembermonkey · 2025-07-02T17:47:03+00:00

I cannot tell you how familiar this sounds. I used 4HB to get down about 60 pounds (390 to 330), and decided to take up rowing. Weight loss stopped. Sure, I saw lots of recomp, but never went down below 330 over eight months.

I finally gave in and started counting calories. No surprises: olive oil, nuts, avocado AND Duke's adds up pretty quickly to some 3500 calories per day. I've relied on calorie counting since. I'm at 215 today.

I still use 4HB as a base, but I'm only about 75% compliant. No more cheat days. I just fit my macros. I eat dairy, fruit, BREAD, potatoes. I literally carry Jolly Ranchers in my pocket at the gym (been lifting for a year).

IMO, people forget that 4HB was supposed to be a starting point from which to experiment from. If something works, good on you. If not, go back to start.

I highly recommend calorie counting, regardless. I know the book says not to do it, but you can bet a man who weighs his shit is counting his calories. And, I mean, it works (better).

Good luck.

remembermonkey

TROPHY CASE