Slow Carb Diet Update #1 – Week 1 – #4hb

Well I’ve decided I may as well document my effort at dieting here for my own good as much as anything else, and to put it out there in the public eye to put more pressure on myself to stick to it.

Also I like to think of it more as a paradigm shift in my eating than a diet, my goal is not only weight loss – but to be healthy. In a way this new food regime aims at body recomposition – loss of fat and gaining of muscle.

Anyway this and the following posts will basically document what I eat, and my weight fluctuations (which hopefully move downwards in general).


This is generally what breakfast/lunch looks like – before that I would have drank 500ml of iced water and taken my first dose of PAGG.


I won’t be posting much pictures of these, because it’s basically a bunch of eggs (fried/scrambled/omeletted etc) and some beans/spinach/salsa/ham/bacon etc.

The crucial thing is to eat 30grams of protein within 30mins or max 1 hour of waking.

Dinner was beef rendang with cauliflower rice, it didn’t work so well because it’s a fairly dry dish and the cauliflower taste overwhelmed me a bit even though the rendang was delicious.

Beef Rendang


You can work out what I had for breakfast/lunch I’m sure.

For dinner it was delicious Vietnamese mint chicken (recipe here) with cauliflower rice and fried cabbage, this worked much better as it was very rich and tasty and had a lot more sauce.

Vietnamese Mint Chicken


Peri peri pork kebabs (recipe here) with a delicious warm bean salad.

Peri Peri Pork Kebabs

Super meal – thumbs up.


This is a slow carb dish I’ve been asking for quite some time! Cottage pie with cauliflower mash instead of potatoe – it was delicious – probably my favourite meal of the week.

Cauliflower Cottage Pie

We devoured a huge pile of it, and I was the lightest I’ve been the next day – awesome!


A whole roast chicken stuffed with lemons! The chicken was beautiful but it lacked fillers, there were some sugar snap peas and roasted carrots but needed something like bean mash to round it out and fill me up.

Roast Chicken

And well I did good, I reached Friday without any sugar (any food was sweetened with Stevia if the recipe called for sugar), no carbs and no alcohol (the toughest one for me – but a large reason why I gained so much weight).

I did celebrate with a drink on Friday night, which I shouldn’t have – but I’d made it a whole week.

And well what comes after Friday? The best day EVER!! Saturday AKA Cheat DAY! The day we can absolutely anything we like in any quantity without remorse.


Started off the day at Sid’s with a Ben Nevis burger and a pint of Guinness, followed by a pint of Kilkenny and 3 pints of Heineken whilst I watched Wales win and England lose in the Rugby.

Ben Nevis Burger

After the rugby was done went home, then to Pavilion, was a bit hungry before the movie so I grabbed a Shimino crepe with butter cake and ice cream – it was delicious.

Shimino Crepe

I finished a can of coke and the popcorn during the movie, and then after that we headed to SS2 for Frog Porridge! I had a can of coke with that too.

Frog Porridge

We went a bit mad after that and watched movies/TV till far too late, we went to McD and I consumed a double cheese burger, 2 pieces of ayam goreng and 2 chicken mcnuggets.

And as they say, that was the end of cheat day – I was truly stuffed like a pig.


Back to reality, forced down a bunch of eggs for brunch.

Went out for dinner and hit the only really safely slow-carb place we’ve figured out so far, Nando’s. Grilled veges + 3-bean salad + half a chicken = perfect slow carb.


I love Nando’s, it’s delicious and totally on diet. I wish there were more restaurant choices in Malaysia that don’t shove processed white carbs down your throat.

I had a vodka + diet coke before bed – bad me. No more booze in the week.

And that’s week 1 wrapped, hoorah and let’s get on with week 2!

Weigh In

Monday Morning Weight = 124.8kg
Saturday Morning Weight = 121.5kg
Weight Loss = 3.3kg




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8 Responses to Slow Carb Diet Update #1 – Week 1 – #4hb

  1. lotsofcravings October 11, 2011 at 9:54 am #

    what was the weight on sat nite though? thats quite a big cheat meal you had!

  2. ShaolinTiger October 11, 2011 at 12:43 pm #

    lotsofcravings: It’s not relevant, I would have gained massive amounts of water weight due to the carbs – wouldn’t be a measurement worth anything.

  3. KY October 11, 2011 at 4:30 pm #

    a good image search of body decomposition would yield very different set of images. hehehe

  4. Jon October 11, 2011 at 7:58 pm #

    Geez you tub, look at those meals and the sweets….

    Also tell me your watching Breaking Bad Season 4! OMG


  5. Jessica Waters October 12, 2011 at 10:31 am #

    any way to make it so that I can subscribe to your 4HB/slow carb posts? I think you can set it up so people can follow a tag. That would be great, because I love what you are making! thanks.

    • ShaolinTiger October 12, 2011 at 10:58 am #

      Jon: Shut up fatty, yes of course, and Dexter just started again, and Walking Dead this Sunday, and Sons of Anarchy is GOOD!

      Jessica Waters: Yah, I’ve already made a category for the posts so you can subscribe using this link – Slow Carb Diet. – thanks for following!

  6. Jon October 12, 2011 at 7:47 pm #

    I watched the first episode of Dexter and will catch the next tonight, Im about 7 into S4 of BB at the moment.

    Been playing Rage on my PS3. Hows the house coming along?

    Didn’t get into Walking Dead or Sons of Anarchy but might so. Watching a new one called Alphas starts this week – bit Heroesy I think.

    Hi to KC x

  7. ShaolinTiger October 17, 2011 at 7:36 pm #

    Jon: Nice mate! New house is pretty much finished, reno is done, furniture is 90% bought – just a few minor things to do like hanging picture etc. Hope things are good for you too 😀

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