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The Ferriss Experiment

The OCN 5 Rule 'Ferriss' Experiment

This page is given over to regular OCN guest blogger, L0r, and his endeavor to complete the “Tim Ferriss: Lose 9 Kg in 30 days without exercise” experiment.

The rules of the experiment have been set out as follows:

  1. Avoid white carbohydrates, which are all processed carbohydrates, refined grains, white potato products and sugar (more info here).
  2. Eat the same meals over and over. No idea on the reasoning of this one.
  3. Don’t drink calories i.e. don’t drink calorific drinks, stick to water.
  4. Don’t eat fruit. In case you thought you could get away with fruit from rule one, you can’t.
  5. Take a day off each week.

L0r will track his progress here keeping you updated with his progress, his overall status, hunger level and sometimes medical level detailed notes on the day. We wish him luck, and hope that he will report back that the experiment is feasible.

It’s going to be quite tough as essentially its like an Atkins diet but without the meat” ~ L0r, Day -1.

July 10th 2011 – Day 30 (THE END!):

Final Weight Loss: -9.5 lbs = -4.31 kgs
Change Since Day 29: -0.00 lbs = -0.00 kgs

Overall Status: “This is the end my friend…” (The Doors)
Hunger level: Low
Rule Compliance: Full

So with much regret, I have to inform you all that the experiment did not deliver the theoretical results; I did not loose 20 lbs in 30 days. Obviously, each person is different and what didn’t work for me might well work for someone else. Its those “starting conditions” that probably contribute a lot to achieving the goal e.g. someone who say weighs 350 lbs might well find it easier to lose 20 lbs than someone who weighs 200 lbs.

In final summary, I did not find it a very difficult regime to follow but for a vegetarian, it was probably harder than for say an omnivore. As a 30 day experiment, the routine was fine but as someone commented, its not very sustainable.

Here are my “top 10 tips” to perhaps help you with your own Ferriss experiment should you decide to try it out.

  1. As well as weighing yourself also take other measurements (waist, hips, biceps, neck, thigh etc) and don’t forget before and after pictures 😉
  2. Do plan your meals at least weekly in advance and avoid snacking
  3. Try for 3 meals per day: breakfast, lunch and dinner
  4. Watch your portion control and avoid “buffet” style offerings (unless your willpower is very good)
  5. Avoid greasy/fatty foods
  6. Consider some form of alternate exercise to keep the metabolism going e.g. gardening, walking, sawing wood
  7.  Avoid drinks that may be high in sugars e.g fruit squash, regular cola
  8. Be careful at parties (with their ready supplies of alcohol and naughty foods)
  9. If you do end up breaking the rules on a regular basis, don’t panic – try to bring things back under control
  10. Use community oriented websites (such as Facebook, myFitnessPal.com etc) to show your friends your progress and in that way they should hopefully provide you with much needed support when the going gets tough!

Thanks to all of you who followed my blog and I hope you found the experiment interesting.

I have to go now to sort out the “money back guarantee” that the OCN guys promised…

Today’s Meals:

Breakfast: Probiotic yoghurt drink, Baked Beans
Lunch: Lentil Soup, BK Chilli Cheese Bites
Dinner: Veggie Sausage x 2, Steamed Vegetables
Treats/Snack Items: Peanuts, Ryevita & Cheese, Ice Cream

[Editor’s note] Massive congratulations to L0r for completing the experiment!

July 9th 2011 – Day 29:

Weight Loss To Date: -9.5 lbs = -4.31 kgs
Change Since Day 28: -0.00 lbs = -0.00 kgs

Overall Status: End In Sight…

Hunger level: Low
Rule Compliance: Pretty Good

One day to go and I suppose we’d have to agree that its been a bit of an anti-climax; the first week or so seemed to get the results right but after that its been one long plateau with a few plus & minus days in between.

Of course its only a coincidence that the Ferriss experiment finishes tomorrow, the same day as the “News Of The World” also disappears! I don’t think my system’s been hacked to get the daily blogs early but you never know…

While the focus of this blog has been on how much weight was lost during the experiment, regular readers may also wish to know that Mr Ferris has a weight-gain plan available as well.

Go to http://www.fourhourworkweek.com/blog/2007/04/29/from-geek-to-freak-how-i-gained-34-lbs-of-muscle-in-4-weeks/ for more details. But fear not, I will not be attempting that particular experiment anytime soon.

Today’s Meals:

Breakfast: Baked Beans, Hash Browns
Lunch: Minestrone Soup, Yoghurt
Dinner: Chilli Beans, Coleslaw
Treats/Snack Items: Walnuts. Wotsits

July 8th 2011 – Day 28:

Weight Loss To Date: -9.5 lbs = -4.31 kgs
Change Since Day 26: -0.00 lbs = -0.00 kgs

Overall Status: End In Sight…

Hunger level: Low
Rule Compliance: Full

A headline on Yahoo news caught my eye this morning. Apparently, “Drinking diet soft drinks in an effort to cut calories may be counter productive as researchers say they may actually cause you to gain weight. The study found that people who drank diet soft drinks daily had on average a 70 per cent increased waist measurement, compared with those who drank none.

Researchers from the University of Texas Health Science Center tracked 474 men and women aged between 65 to 74 for around nine and a half years. Height, weight, waist circumference and diet soft drink consumption was recorded at the start of the study and at three follow-up checks during the study period. As a group, diet soft drink users had a 70 per cent greater increase in waist circumference compared with non-drinkers. But those who drank two or more diet drinks daily had on average a 500 per cent increase in waist circumference compared with people who drank none.”

Good job that I have not consumed any such low-calorie beverages as part of this Ferriss experiment. Water, squash and tea being my low-calories vices (well and also the odd glass of Ozzie red in an evening) 😉

Today’s Meals:

Breakfast: Probiotic Yoghurt Drink, Blueberries
Lunch: Cheese & Onion Pasty, 3 Bean Chilli Soup
Dinner: Morrocan Chick Pea Soup (aka “gruel”, not recommended!), crusty bread (“rule breaker”).
Treats/Snack Items: Ice Cream

July 7th 2011 – Day 27:

Weight Loss To Date: -9.5 lbs = -4.31 kgs
Change Since Day 26: -0.00 lbs = -0.00 kgs

Overall Status: End In Sight…

Hunger level: Low
Rule Compliance: Full

Wow, only a few days to go and the OCN Ferriss experiment reaches its conclusion and I suppose the most difficult thing to work out is what was the final “fat loss” (as opposed to visible “weight loss”)? Not sure if I’ll ever know but at least there’s 10lbs less of me than there was at the start of the experiment 😉

Over and above the weight-loss component, I must admit to feeling significantly fitter and all of those clothes that were a bit tight last time I tried them, all feel pretty slack right now!

Even though I’ve only gone to the gym on the odd occasion, my fitness levels have remained quite high, which is very pleasing.
So on balance its been a very positive experience 🙂

Today’s Meals:
Breakfast: Probiotic Yoghurt Drink
Lunch: Spicy Butternut Squash Soup, Yoghurt
Dinner: Cheese & Onion Pasty, Mixed Salad
Treats/Snack Items: Vegetable Crisps, Cashew Nuts

July 6th 2011 – Day 26:

July 6th 2011 – Day 26:

Weight Loss To Date: -9.5 lbs = -4.31 kgs
Change Since Day 25: -1.10 lbs = -0.50 kgs

Overall Status: Back moving in the right direction…

Hunger level: Low
Rule Compliance: Full

Yesterday, I decided to visit Tim Ferriss’ website to see what further intel I could glean to aid me in this experiment (btw go to http://www.fourhourworkweek.com/blog/2007/04/06/how-to-lose-20-lbs-of-fat-in-30-days-without-doing-any-exercise/ to have a read). I gave you his logic on rules 1 and 2, so today here is some info on rules 4 and 5. This is what he said:

“Rule #3: Don’t drink calories

Drink massive quantities of water and as much unsweetened iced tea, tea, diet sodas, coffee (without white cream), or other no-calorie/low-calorie beverages as you like. Do not drink milk, normal soft drinks, or fruit juice. I’m a wine fanatic and have at least one glass of wine each evening, which I believe actually aids sports recovery and fat-loss. Recent research into resveratrol supports this.

Rule #4: Take one day off per week

I recommend Saturdays as your “Dieters Gone Wild” day. I am allowed to eat whatever I want on Saturdays, and I go out of my way to eat ice cream, Snickers, Take 5, and all of my other vices in excess. I make myself a little sick and don’t want to look at any of it for the rest of the week. Paradoxically, dramatically spiking caloric intake in this way once per week increases fat loss by ensuring that your metabolic rate (thyroid function, etc.) doesn’t downregulate from extended caloric restriction. That’s right: eating pure crap can help you lose fat. Welcome to Utopia.”

So there you go – some clarification obtained 😉

Today’s Meals:
Breakfast: Probiotic Yoghurt Drink
Lunch: Minestrone Soup, Yoghurt
Dinner: Veggie Sausage x 2, Steamed Vegetables (Carrots, Peas, Green Beans, Cabbage, Sweet Corn)
Treats/Snack Items: Green & Black’s Small Dark Chocolate

July 5th 2011 – Day 25:

July 5th 2011 – Day 25:

Weight Loss To Date: -8.4 lbs = -3.81 kgs
Change Since Day 23: -0.0 lbs = -0.00 kgs

Overall Status: Temporarily Static…
Hunger level: Low
Rule Compliance: Full

Decided to visit Tim Ferriss’ website today to see what further intel I could glean to aid me in this experiment (btw go to http://www.fourhourworkweek.com/blog/2007/04/06/how-to-lose-20-lbs-of-fat-in-30-days-without-doing-any-exercise/ to have a read).

He does provide some clarification on some of his rules in this blog of his, for example:

“Rule #1: Avoid “white” carbohydrates

Avoid any carbohydrate that is — or can be — white. The following foods are thus prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and fried food with breading. If you avoid eating anything white, you’ll be safe.

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

The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again. Mix and match, constructing each meal with one from each of the three following groups:

Proteins:
Egg whites with one whole egg for flavour
Chicken breast or thigh
Grass-fed organic beef
Pork

Legumes:
Lentils
Black beans
Pinto beans

Vegetables:
Spinach
Asparagus
Peas
Mixed vegetables

Eat as much as you like of the above food items. Just remember: keep it simple. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables in place of french fries or potatoes. Surprisingly, I have found Mexican food, swapping out rice for vegetables, to be one of the cuisines most conducive to the “slow carb” diet.

Most people who go on “low” carbohydrate diets complain of low energy and quit, not because such diets can’t work, but because they consume insufficient calories. A 1/2 cup of rice is 300 calories, whereas a 1/2 cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that you add legumes for caloric load.

Some athletes eat 6-8x per day to break up caloric load and avoid fat gain. I think this is ridiculously inconvenient. I eat 4x per day:

10am – breakfast
1pm – lunch
5pm – smaller second lunch
7:30-9pm – sports training
10pm – dinner
12am – glass of wine and Discovery Channel before bed”

I’ll add in his observations on the other rules over the next day or so. What surprised me a little was the logic he used to calculate his own loss; essentially his equation was:

Total Fat Loss = Observed Weight Loss + Muscle Mass Gained

So if your scales showed a loss of 10 lbs but you had put on 10 lbs of muscle, Ferriss would say that your total fat loss was 20 lbs! But I am not sure how to calculate muscle mass gained? Any ideas?

Today’s Meals:
Breakfast: Probiotic Yoghurt Drink
Lunch: Mixed Salad, Vegetable Crisps
Dinner: Spicy Butternut Squash Soup
Treats/Snack Items: Green & Black’s Small Dark Chocolate

July 4th 2011 – Day 24:

Weight Loss To Date: -8.4 lbs = -3.81 kgs
Change Since Day 23: -1.0 lbs = -0.45 kgs

Overall Status: Moving In The Right Direction Again…
Hunger level: Low
Rule Compliance: Full

The 4th July (aka “Independence Day”) arrived on Day 24 of the Ferriss experiment. Its arrival was pretty quiet and in my neck of the woods attracted around the same amount of enthusiasm that offering to cover someone’s tongue in Marmite would have achieved i.e. it might appeal to one or two die-hards, but otherwise be of little value to anyone else. Accordingly, no special Ferriss compliant food was specially procured for the “celebrations” (or lack of them). Typically, for the cognoscenti this would be generally vegetarian unfriendly tucker such as hot dogs, corn on the cob (probably with bacon and a kilo of salted butter), steak and hamburgers! A little research also revealed that stuffed cabbage was popular on Independence Day and I’m sure the PTB at OCN will have some further intel to offer us on what our cousins consume of this their special day.

Meanwhile back in Ferriss experiment country, it was very pleasing to note in many ways that the only thing that went up significantly today was my workload!

July 4th Meals:
Breakfast: Probiotic Yoghurt Drink
Lunch: Spicy Lentil Soup
Dinner: Half Of A Cheese & Onion Pasty, Morrison’s Mixed-Salad (Shredded carrot, spring onion, cheese, sweet pepper, celery, onions, olives, tea-spoon of cous-cous, dressing, tomato)
Treats/Snack Items: Olives

July 2nd & 3rd 2011 – Days 22/23:

Weight Loss To Date: -7.4 lbs = -3.36 kgs
Change Since Day 21: +1.3 lbs = +0.59 kgs

Overall Status: Waiting/Hoping To Bounce Back…
Hunger level: Low
Rule Compliance: Full

So Day 21’s gain of a lb was a bit of a surprise – well a major surprise really! But I suppose my Day 1 prediction of absorbing carbs directly from the atmosphere seems to be coming true 😦 Its also quite clear that going to the gym doesnt really help get you through the plateau-effect either! Not sure what will ! But in any experiment, there will be ups and downs, so its to be expected. Of course, I could start blaming the recent hot weather, my trip to Belfast (very bumpy in the hold) and the effect they may be having on my Weight-Watcher scales, in fact that does sound quite plausible right now, in a clutching at straws manner 😉 And things did not improve over the weekend either…

With just over a week to go, I’ve revised my realistic target loss down a bit more. If I can manage to sustain something near the 10 lbs loss margin then I will be quite happy. In fact, another interesting experiment might be to see how long it does take on the Ferriss routine to lose that 20 lbs. 30 days, 40, 50 days – who knows?? Not sure if I would want to participate in that particular experiment though. Anyone else fancy a go?

July 2nd Meals:

Breakfast: Probiotic Yoghurt Drink
Lunch: Lentil Soup
Dinner: Mixed Salad, Half A Cheese & Onion Pasty, Yoghurt
Treats/Snack Items: Olives, Peanuts, Cheese & Crackers

July 3rd Meals:

Breakfast: Probiotic Yoghurt Drink
Lunch: Spicy Lentil Soup
Dinner: Steamed Vegetables (Carrots, Broccoli, Cabbage, Green Beans), Roasted Beetroot
Treats/Snack Items: McFlurry, Olives, Yoghurt

July 1st 2011 – Day 21:

Weight Loss To Date: -8.7 lbs = -3.95 kgs
Change Since Day 20: +1.1 lbs = +0.50 kgs

Overall Status: Wow, Bemused or what…
Hunger Level: Low
Rule Compliance: Full

Well, I suppose you have to have the odd day when things dont quite go to plan, lets see what happens over the weekend…

In summary, no Madame Temptation on the train up to Waterloo today; the buffet cart was pretty much everything that the Ferriss routine specifically excludes! Sandwiches, crisps, bisuits, chocolates, fat pills and such like; at least the coffee was passable.

Today’s Meals:
Breakfast: Natural Yoghurt
Lunch: [Was in back to back meetings – no real time for lunch so a Kinder Bueno sufficed!]
Dinner:Curry: Papadum, Onion Bhajee, Saag Bhajee, Gobi-Brinjal Bhajee, Pickles
Treats/Snack Items: Kinder Bueno

June 30th 2011 – Day 20:

Weight Loss To Date: -9.8 lbs = -4.45 kgs
Change Since Day 18: -0.0 lbs = -0.00 kgs

Morning Blood Sugar Level: 6.2 mMol/L

Overall Status: Still waiting…
Hunger level: Low
Rule Compliance: Full

I met Madame Temptation and her friend today at Belfast’s City Airport; in O’Brien’s to be exact. They were cunningly disguised as an “Apple Triangle” and a “Raspberry & Coconut Triangle” respectively and both seemed like the ideal accompaniment to my planned breakfast Americano. The longer I remained in the queue waiting to order my Americano, the stronger the sirens’ call became. But fortunately, I looked them both squarely (no pun intended) in their pretty triangular little faces and summoned up the courage to say “No, you are not a part of today’s Ferriss Experiment – be gone!”. I survived the ordeal, Ferriss compliance assured…

I guess the root cause of the appearance of the sirens might be the fact that I am now two-thirds of the way through the experiment but with only 50% of the targetted weight lost achieved. On the one hand, losing 10 lbs is still a laudable achievement but if only it was closer to 20! A little frustration is starting to creep in – I’ve followed the rules and I expected more success. I guess I can at least look forward to the “money-back guarantee” kindly offered by the OCN team when they issued the original Ferriss challenge. I’ll have to start reading the Ts & Cs of the OCN challenge more closely, in fact I’ll get my legal people straight onto it… 😉

I have to go now and play a game of Badminton with my son…

Today’s Meals:

Breakfast: Probiotic Yoghurt Drink
Lunch: Cream of Pepper Soup, Slice of Dodgy Looking Purple Cheesecake (hardly, any base biscuit)
Dinner:Stir Fry Vegetables
Treats/Snack Items: Aero Mousse, Peanuts

June 29th 2011 – Day 19:

Weight Loss To Date: -9.8 lbs = -4.45 kgs
Change Since Day 18: -0.0 lbs = -0.00 kgs

Morning Blood Sugar Level: 4.8 mMol/L

Overall Status: Not holding my breath…
Hunger Level: Low
Rule Compliance: Full

With only 11 days to go in the experiment, I just don’t see another 10 lbs being shed, especially at the current mega-slow rate of progress. Each person’s metabolism is so different and mine seems to want to retain its fat stores for the coming winter, when it thinks food will be scarce! Wake up DNA, this is Summer 2011 – no need to hold onto those reserves, let them go!

Anyway, I managed to get Pat her Belfast pasties today (and a large multi-bag of the Tayto crisps). I suppose the surprising thing is that they dont look like a conventional GB pasty or Cornish pasty either. I have no idea what the key filling of these pasties is, but their outward appearance at least is that of a deep-fried, batter-covered, beefburger-sized, circular mass of tucker! I suspect they are not vegetarian and should only be eaten rarely, singly or under medical-supervision if multiple consumption is being considered 😉

Today’s Meals:

Breakfast: Probiotic Yoghurt Drink
Lunch: Small portion of Belfast chips (they came with the pasties, honest ‘guv)
Dinner: 3 Bean-salad, Puy Lentil Soup

Treats/Snack Items: Aero Mousse, Ice Cream

June 28th 2011 – Day 18:

Weight Loss To Date: -9.8 lbs = -4.45 kgs
Change Since Day 17: -0.4 lbs = -0.18 kgs
Morning Blood Sugar Level: 4.9 mMol/L

Overall Status: Drying paint it seems will evaporate body mass more quickly…
Hunger Level: Low
Rule Compliance: Full

The Belfast “Holiday Inn” has a great gym facility (& swimming pool) so I felt compelled last night to take advantage of the offerings. Kicked-off with 45m on the Cross-Trainer, but I think it needs to be re-calibrated as it seemed to think I had done almost 800 calories by the end of that routine. This was followed by some weights and planking before 30m on the horizontal bike. A little more weights before finishing off on the jogging machine. [Music for the session was kindly provided by Imperia’s “Secret Passion”, Unshine’s “Earth Magick” and Midnattsol’s “Nordlys”]. Nando’s is also right next door to the Holiday Inn (so dinner is easy to come by) and there’s a Tesco’s, 2 minutes down the road.

My neighbour Pat will also be pleased, as I have found a source of the Belfast pasties she craves so much; hold on Pat, the pasties are coming 😉

Today’s Meals:
Breakfast: Probiotic Yoghurt Drink
Lunch: Tomato & Basil Soup
Dinner: Tesco’s Finest 3-Bean & Mint Salad
Treats/Snack Items: Aero Mousse, Olives

June 27th 2011 – Day 17:

Weight Loss To Date: -9.4 lbs = -4.26 kgs
Change Since Day 16: -0.4 lbs = -0.18 kgs

Overall Status: Still Very Slow…
Hunger Level: Low but with the odd grumble 😉
Rule Compliance: Full

And so the “Ferriss Experiment” rolls into Belfast! Having avoided all the scrumptious carb-enriched snacks on board the BMI flight from Bristol, it was a case of straight into client work with very little chance for any serious nourishment other than the take-away soup from Marks & Sparks.

Its funny when you go travelling to “farwaway places”, friends out there will usually plead with you to bring along some staple UK fare e.g. Cadbury’s Milk Chocolate, Marmite, Heinz Baken Beans and such like. So I was doubly amused when my good neighbour Pat (originally from Belfast) asked me to bring some stuff back from Belfast, in particular some “Tayto” crisps and apparently the local pasties available from any good Belfast Fish & Chip shop. I guess that will be a part of tomorrow’s mission – find these local goodies!

It doesn’t take a rocket-scientist to work out that my Ferriss Experiment is getting further behind the curve everyday now. Without being “defeatist”, a 15 lbs loss is looking more realistic than 20 lbs at this stage. Anything over 15 lbs will be a great bonus – but lets see how it plays out…

Today’s Meals:
Breakfast: Baked Beans
Lunch: Vegetable soup
Dinner: Nando’s Veggie Burger, Coleslaw, Olives.
Treats/Snack Items: Vegetable crisps

June 26th 2011 – Day 16:

Weight Loss To Date: -9.0 lbs = -4.08 kgs
Change Since Day 15: -0.2 lbs = -0.09 kgs

Overall Status: Still Very Slow…
Hunger Level: Low
Rule Compliance: Full

I went to visit my good friend Alison’s favourite dieting website (www.myfitnesspal.com) to see what it had to offer. After a simple registration process (where various personal data was gathered) I was into the site and under-way. It allowed me to choose my weight loss parameters/targets for the week ahead, after which it calculated my daily calorie intake to support those goals (e.g. to loose 2 lbs per week it basically suggested that I needed to limit my daily calorie intake to some 1650 calories.) I guess one of the main values of the site is in its ability to help you track the calories consumed (based on the food you’ve eaten and any exercise undertaken); providing a little dashboard of what you’ve got left and so forth. Its very much a community based site allowing other members to offer support and encouragement; you can also blog your thoughts of the day on your progress etc I suppose to get the best out of this site requires personal commitment to enter meal based information on a regular basis; garbage in (or not in), garbage out…

There were useful little apps to allow you to calculate things like your Body Mass Index and a little app to calculate how many calories per day you would burn up if you just stayed in bed! (some 1950 calories for me apparently)

But in terms of this Ferriss experiment, “slightly behind the curve” would probably be an accurate summary at this point in the experiment.

Today’s Meals:

Breakfast: Probiotic yoghurt drink. Blueberries.
Lunch: Pea Fritter x 2 (Delicious!!)
Dinner: Steamed Vegetables (Carrots, Cauliflower, Broccoli, Green Beans, Peas)
Treats/Snack Items: Dry Roasted Peanuts, Ice Cream 😉

Daily Summary: Wish the loss was a little bit more but still two weeks to go…

Comments always welcome at http://www.onechickennugget.com

June 25th 2011 – Day 15:

Weight Loss To Date: -8.8 lbs = -3.99 kgs
Change Since Day 14: -0.4 lbs = -0.18 kgs

Overall Status: Still Very Slow but steady…
Hunger Level: Low
Rule Compliance: Full

So, I’m not happy with this plateau business; its not so bad in a long-term dieting plan but within a 30 day Ferris timeboxed window, it really screws things up a lot. So I decided to try and re-boot the metabolism with another visit to the gym (a 2 hour session this time). So with MP3 player duly loaded up with “The Unforgiven” by Within Temptation, “Rubicon” by Tristania and “Lovelorn” by the brilliant Leaves’ Eyes, off I went. The first hour on the cross-trainer burnt up 750 calories (as well as The Unforgiven and some Rubicon), next half-hour was some weights (upper-body work) and the last half-hour on the horizontal-bike which duly burnt up 250 calories (and some Leaves’ Eyes). I was flagging by the end of the routine but Liv’s voice helped me through (thanks Liv).

Readers of my Day 7 blog might recall that I would usually expect to burn up some 550-600 calories on the Cross-Trainer in a 45 minute session at “Level 14″ on the gym’s Nautilus machine and at a 7.4 Mets workrate. Today, I reached 560 calories at that 45 minute point and must admit it felt like real hard-work 😦

Today’s Meals:

Breakfast: Probiotic yoghurt drink.
Lunch: Marinated Tofu Pieces
Dinner: Stir Fried Vegetables (Various)
Snack Item: Olives, Vegetable Crisps

Daily Summary: So I’m at the half-way point – guess its going to get harder from here on in – maximum effort and concentration required ;-).

Comments always welcome at http://www.onechickennugget.com

June 24th 2011 – Day 14:

Weight Loss To Date: -8.4 lbs = -3.81 kgs
Change Since Day 13: -0.6 lbs = -0.27 kgs

Overall Status: Slow but steady…
Hunger Level: Low
Rule Compliance: Full

There was a very interesting article in the media today about the impact of low-calorie diets on Type-2 diabetes. Yahoo reported that:

“The most common form of diabetes can be reversed by nothing more than a severe low calorie diet, a study has found.
Type 2 diabetes, which affects around 3.5 million people in the UK and costs the NHS an estimated £9bn a year, is caused by high levels of glucose in the blood and is linked to overeating and obesity… Researchers say the “remarkable” discovery proves that a simple eight-week diet can do away with the need for years of expensive medication. In the study, funded by the charity Diabetes UK , doctors selected 11 type 2 diabetics and used a powerful scanner to monitor fat in the pancreas which regulates blood sugar levels… After two months the fat in the pancreas of each patient had returned to normal levels and the pancreas was making insulin normally… Three months later, after going back to normal eating with advice on portion control and healthy foods, seven people remained free of diabetes.”

Now if true then this would indeed seem to be a breakthrough… My own blood-sugar levels have decreased during this Ferriss experiment; at lunchtime yesterday I recorded a reading of 4.9 and when I got up this morning it was 4.5. Now for a Type-2, these readings are well-within the “normal person” range. Maybe, I should extend the Ferriss experiment to 8 weeks to investigate this discovery further?

Breakfast: Probiotic yoghurt drink.
Lunch: Carrot & Corriander Soup, [Note for the reader: Please do not read this next meal item] 1 x “Double Decker”
Dinner: Pappadum, Pickles, Daal Soup, Saag Bhajee, Brinjal Bhajee
Snack Item: Peanuts

Daily Summary: Pleased with today’s progress but I guess I’m not out of the plateau zone just yet.

Comments always welcome at http://www.onechickennugget.com

June 23rd 2011 – Day 13:

Weight Loss To Date: -7.8 lbs = -3.54 kgs
Change Since Day 12: -0.6 lbs = -0.27 kgs

Overall Status: On The Move Again!!
Hunger Level: Low
Rule Compliance: Full

Thought I’d read up on this plateau effect to see how long it might last and what I could
try and do to move beyond it. There were lots of good articles on the Internet explaining how it occurred and this one from “www.targetwoman.com” seemed to capture the effect quite well:

“During the first few weeks, the body’s response to a diet program is very encouraging. The body is subject to new changes in terms of food intake. During this time, the calorie intake is low whereas the body metabolism is high. This brings about instant, steady weight reduction. Plateau sets in when the body has become accustomed to the routine. The diet program isn’t new anymore. The body is tuned and has settled down to adjust by burning fewer calories; the metabolism slows down in order to conserve energy. At this point, the weight loss is slow or absolutely nil.” And that also confirmed what a few friends had told me to expect.

In terms of how long the plateau can manifest itself, the news was not really all that encouraging with estimates ranging from “days” to “weeks”.

There were lots of good tips on “plateau busting” techniques though and many revolved around getting the metabolism back into “non-famine” mode through strength type exercises and using the body’s muscles to help burn up those calories. The exercises did not necessarily mean trudging off to the gym every day for a few hours; introducing new routines seemed just as effective e.g. doing some gardening, climbing or swimming. Now where did I leave that spade…?

Breakfast: Probiotic yoghurt drink. Veggie Sausage x 2
Lunch: Spicy Carrot & Corriander Soup (with Harricot Beans)
Dinner: Spicy Spinach Omelette
Snack Item: Peanuts, Olives

Daily Summary: Glad to be moving in the right direction !

Comments always welcome at http://www.onechickennugget.com

June 22nd 2011 – Day 12:

Weight Loss To Date: -7.2 lbs = -3.26 kgs
Change Since Day 11: -0.0 lbs = -0.0 kgs

Overall Status: Still Plateau-ed
Hunger Level: Low
Rule Compliance: Full

How funny it is to be stuck in the same place! I guess there’s nothing I can do until the Ferriss effect kicks back in.

So, today I thought I would try and get some interesting dietary information about these probiotic yoghurt drinks that have become a staple breakfast item on my Ferriss regime. Why have them at all, I hear you ask? Well, I was mainly after some Calcium, they taste quite nice and the vague hope that they might be improving my “digestive tract” in some way 😉

First, I went to the Actimel website (www.actimel.co.uk) but medical benefits facts about their product were not easy to come by (in fact I couldn’t find any). The main selling point seemed to be that “Each bottle of Actimel contains at least 10 billion of the culture L.casei Danone”

Next off to the Muller Vitality website (www.mullerdairy.co.uk) but again nothing much to write home about; no medical claims about anything really, merely the odd fact “Contains 2.5g of prebiotic Inulin per 100g”. You might just as well say that “DNA consists of two long polymers of simple units called nucleotides, with backbones made of sugars and phosphate groups joined by ester bonds” for all the good it will do you.

So no obvious claims about these yoghurt drinks actually doing you any tangible good – pity, I was hoping for some reason to carry on using them (after all they are not exactly cheap!).

Its raining outside (a sure sign that the Glastonbury Festival will be starting soon) but it will not dampen my resolve to see the experiment through to the end 😉

Breakfast: Probiotic yoghurt drink.
Lunch: Mixed Salad (Carrot, Tomato, Lettuce, Red Cabbage, Onion, Sweet Pepper, Cucumber, Olives) with Vinaigrette Dressing
Dinner: Carrot & Corriander Soup, Peas
Snack Item: Olives, Cashew Nuts & Peanuts

Daily Summary: Waiting for some change 😉

Comments always welcome at http://www.onechickennugget.com

June 21st 2011 – Day 11:

Weight Loss To Date: -7.2 lbs = -3.26 kgs
Change Since Day 10: -0.0 lbs = -0.0 kgs

Overall Status: Plateau-ed
Hunger Level: Quite Low
Rule Compliance: Full

So, I went along to the “Slimming World (SW)” website (http://www.slimmingworld.com/) today just to try and see what Louise from my Day 8 blog had been experiencing with her diet. I was also interested in how much its diet plan differed from my current Ferriss routine. Needless to say, if Ferriss was dead he’d probably be turning in his grave if he read the free 7 day, vegetarian menu plan that the Slimming World web-site kindly provided me. This for example, is what it suggested for a SW Day 1 lunch:

“Split a large baked potato (or two!), fill with 42g reduced-fat cheddar and spoon oodles of baked beans in tomato sauce over the top. Make up a delicious side of coleslaw by mixing shredded white cabbage, carrot, celery and slivers of red onion with fat free natural fromage frais and mustard powder. Enjoy fresh fruit for dessert, topped with a generous dollop of fat free natural yogurt.”

OK, looked quite tasty I must admit (but there again on my current routine a glass of water looks appealing); then for dinner it suggested:

“Top a mound of cooked spaghetti with lashings of rich Quorn bolognese, made by frying an onion in Fry Light, adding Quorn mince, chopped tomatoes, chopped or grated carrot, celery, crushed garlic and dried oregano, seasoning with salt and black pepper and simmering for 10-15 minutes.”

OK, I figured that SW Diet “Day 1” might be gently easing me into the plan and that things might get more restrictive, but even SW Day 7’s lunch seemed equally tasty & carby:

“Fry red onion, garlic and mushroom in Fry Light, add passata with basil, heat through and melt in 6 Extra Light Laughing Cow Triangles. Stir into lots of cooked pasta and bake in the oven at 190°C/Gas 5 for 20 minutes.”

I guess what scared me most was some of the adjectives being used: “large”, “oodles”, “generous”, “mound”, “lashings”, “lots”… plenty of scope for misinterpretation unless you’re careful!

So, I will definitely be sticking with Ferriss for the time being 😉

Breakfast: Probiotic yoghurt drink. Veggie Sausage x 2
Lunch: Carrot & Lentil Soup
Dinner: Veggie Burger, Vegetables (Green Beans, Broccoli, Cauliflower, Carrot)
Snack Item: Ice Cream, Cashew Nuts & Peanuts

Daily Summary: Reaching some kind of plateau as the body adjusts to the Ferriss routine is a bit frustrating but was probably to be expected at some point. Lets see what happens over the next few days…

Comments always welcome at http://www.onechickennugget.com

June 20th 2011 – Day 10:

Weight Loss To Date: -7.2 lbs = -3.26 kgs

Change Since Previous: -0.1 lbs = -0.045 kgs

Overall Status: Pumped

Hunger Level: Quite Low

Rule Compliance: Full

So Day 10 has duly arrived – one third of the way through the experiment and a summary statement might read “on track”!

I suppose the weekend’s camping trip has had some effect, as it looks as if I’ve hit a little bit of a plateau, with the weight level remaining pretty constant over that period. But there’s still 20 more days to go and the main thing is to see it through until the end to see what the final tally is. The other thing I noticed today is that my hunger level is not so bad these days; the loud stomach grumbling sound-effects have abated and overall I feel fine.

Breakfast: Probiotic yoghurt drink. Veggie Sausage x 2, Fried Tomato.
Lunch: Lentil Soup.
Dinner: Spicy Chinese Stir-Fry (Chillies, Cabbage, Peppers, Carrot, Corn, Onion, Mushtrooms, Bean Sprouts)
Snack Item: Roasted Peanuts, Almonds

Daily Summary: I guess the first week was the hardest and right now I’m confident I can see it through until the end!

Comments always welcome at http://www.onechickennugget.com

June 18th – 19th 2011 – Day 8 – 9:

Note for the reader: Days 8 & 9 featured a camping weekend in the Weymouth area where I was without my trusty bathroom
scales, as such I couldn’t provide daily weight loss summaries. Will provide the weight loss metrics on Day 10’s blog entry.

Overall Status: Still Pumped
Hunger Level: Low
Rule Compliance: Full

So despite the Ferriss experiment, life had to go on as normal and as I had already arranged a camping weekend with my good mate Holly and his 5 year old (and also with my 9 year old) we went on our little
camping adventure (an understatement when you consider we ended up pitching the tent on Friday night at 10:00pm and in the rain!). Turned out to be an interesting few days though.

Having spent much of Saturday morning on Chesil beach “pebble hunting”, we duly trundled off into Portland to visit the lighthouse (which sadly was closed on Saturdays). Nevertheless, the nearby cafe (“The Lobster Pot”) provided an opportunity for some Ferriss’ appropriate lunch. The place was very busy (every table was occupied) but after 10m a table became free and the kind lady in front of us in the queue, offered to share her table with us (many thanks Louise from Newcastle!). Over polite chit-chat, we ended up talking about onechickennugget.com, diets and my Ferriss experiment. I described the 5-Rules regime I was following and later Louise told us about her own experiment with “Slimming World” where over the last 4 months she had managed to loose 3 stones (i.e. 42 lbs) and apparently on a diet plan that doesn’t shy away from pasta. Hmmmm… I must admit to being very impressed with Louise’s efforts & good luck with the forthcoming wedding btw 😉

The day’s food:

Breakfast: Probiotic yoghurt drink.

Lunch: Carrot & Corriander Soup.

Dinner: Morrison’s Mixed salad (Lettuce, Tomato, Carrot, Onion, Peppers, Coleslaw)

Daily Summary: Must admit to feeling a little tired and light-headed today.

June 19th 2011 – Day 9:

Note for the reader: Days 8 & 9 featured a camping weekend in the Weymouth area where I was without my trusty bathroom
scales, as such I couldn’t provide daily weight loss summaries. Will carry on providing the weight loss metrics on Day 10’s blog entry.

Overall Status: Still Pumped
Hunger Level: Low
Rule Compliance: Full

It was Veteran’s Day in Weymouth on Day 9 and we turned up just in time to see the start of the very professional looking parade; masses of WW2 vehicles with everyone in their period uniforms of the day. My own contribution was the knowledge that I was on severe “rations”! 😉 Well done to all the veterans concerned and the organisation committee.

We took the kids to the Sealife Centre in Weymouth and while we felt that the admission fee was towards the expensive
side of the spectrum, the kids had a good time. The on-site cafeteria offered a range of sandwiches and “chicken nuggets & chips” type kids meals, but I found nothing of interest to me (other than the Magnum Classic!) Luckily, we had prepared
a picnic lunch with a range of healthy-ish options for the kids.

So again, the importance of forward planning one’s meals on this Ferriss experiment came into effect, although the
“meal repetition” rule obviously provides instant guidance. But there’s only so much salad and yoghurt that one
can take. So I’m hoping over the next few days to be able to introduce some new meal items to vary things up a bit.

Again, I am hoping for some inspiration on meal ideas fromyou guys…

The day’s food:

Breakfast: Probiotic yoghurt drink, Vegetable Crisps (mainly beetroot, carrot).

Lunch: Mixed salad with yoghurt dressing. Magnum Classic (x 2). Quavers. Vegetable Samosa x 2.

Dinner: Lentil Soup

Snack Item: Cashew Nuts (Salt & protein)

Daily Summary: Between the Quavers, Samosas and the Magnums, I’ll have to put this down as the allowed rule-breaker day for Week 2.

Comments always welcome at http://www.onechickennugget.com

June 17th 2011 – Day 7:

Weight Loss To Date: -7.1 lbs = -3.22 kgs

Change Since Day 6: -0.4 lbs = -0.18 kgs

Overall Status: Pumped
Hunger Level: Low
Rule Compliance: Full

Even though the Ferriss challenge states that the weight loss can be achieved without exercise, I felt obliged to find out what kind of impact the experiment would have on my fitness levels. So last night (and armed with some suitable motivational music from “Echoterra”, “Alestorm” and “Theatre of Tragedy”) I went to the gym to find out. Over the years, I’ve gathered various stats on my use of the Cross-Trainer and prior to the Ferriss experiment, I would usually expect to burn up some 550-600 calories on the Cross-Trainer in a 45 minute session at “Level 14” on their Nautilus machine and at a 7.4 Mets workrate.

The calories burnt up would usually be towards the bottom end of that scale with an average heart rate of some 145 bpm. Beforehand, I expected performance to be slightly worse than usual, bearing in mind comments that others have made on feeling a bit lethargic and low on energy on these low-carb diets.

But last night the results, were pretty good. In 45 minutes, I managed to burn up 615 calories; the only slight change was the heart rate which was up to 155 bpm (which I attributed more to the blood doning session on Day 3 than anything else). So in that one off exercise, no major changes were really observed and I felt pretty good afterwards. I will try again next week sometime to see if anything does change…

This was also the last day left to “break the rules” and stay fully compliant, so I duly ate some forbidden fruit as it were 😉

The guys at OCN may be updating this page over the weekend, so my next report will come in on Monday. Have a nice weekend folks!

Today’s food:

Breakfast: Probiotic yoghurt drink.
Lunch: Amaranth/Quinoa Rye Bread x 2 (with Marmite), Carrot & Corriander Soup. Apple.
Dinner: Chinese Stir-Fried Vegetables
Snack: Olives (with garlic).Blueberries.

Daily Summary: Felt a bit odd to be breaking the rules, but its an experiment requirement, so job done!

Comments always welcome at http://www.onechickennugget.com

June 16th 2011 – Day 6:

Weight Loss To Date: 6.7 lbs = 3.04 kgs

Overall Status: Pumped, but not as Billy Whizz as usual
Hunger Level: Low
Rule Compliance: Full

Its quite funny but a question that many people ask with this Ferriss experiment is whether its still OK to eat chocolate as part of the plan? As the guiding principle seems to be to drastically lower one’s carb intake, I would probably say “no” but if you’re desperate then of course you can always have some on the day you’re allowed to break the rules. Now at this point in time, I’m quite OK with the routine I’m following so breaking the rules isn’t a key factor for me (right now). I suppose “not breaking the rules” is actually breaking the rules, so I’m covered anyway 😉

I’m still trying to find time to come up with some more varied meal options, especially in the low-carb, protein rich areana. I’ve got a few friends looking into possibilities so hopefully they will come up with some nice, tasty ideas.

If you do think of something suitable then do let the OCN team know…

Today’s food:

Breakfast: Probiotic yoghurt drink.
Lunch: Mixed Salad (Lettuce, cucumber, tomato, red & green peppers, jalapenos, onions), Yoghurt dressing
Dinner: Steamed vegetables (carrot, broccoli, cauliflower). Veggie sausage x 2.
Snack: Olives. Small amount of peanuts (protein infusion)

Daily Summary: By 6:30pm I was probably feeling a little more tired than usual, but that could be anything and not necessarily linked to the experiment. Surfing late into the night and very early (5am) starts doesn’t help!

Comments always welcome at http://www.onechickennugget.com

June 15th 2011 – Day 5:

Weight Loss To Date: 5.2 lbs = 2.36 kgs

Overall Status: Still Pumped

Hunger Level: Medium

Rule Compliance: Full

In many ways I’m glad that the very rapid weight loss has slowed down, as a quick extrapolation would reveal that had I maintained that initial pace, then by Xmas I would be “off the radar” as it were! So lets see, if the slow-down continues over the next few days…

As regular readers will know, OCN is not afraid of controversy and I guess my own controversy contribution revolved around those breakfast “berries” – are they a fruit or not from the Ferriss perspective? The $64K question! The Oxford English dictionary offers the following definition for fruit “…the sweet and fleshy product of a tree or other plant that contains seed and can be eaten as food”.

My own Day 1 spin was that tomatoes, cucumbers, chilli peppers, sweet peppers, courgettes etc. are all technically “fruits” but very few people would probably consider them in the same light as say apples, pears, bananas, oranges and such like. So mainly because of their low-carb content, I initially accepted some berries as being within the Ferriss rules. I would probably also say that on some kind of sliding scale that berries are closer to mainstream fruits than say tomatoes are, so just to try and remove any doubt, berries are now off the menu for me until we can resolve this thorny subject. Now you may disagree, so do let us have your thoughts on this fruity topic! [N.B. The Editor will try to seek clarification from Tim Ferris as to the degree of acceptability of “berries”.]

Today’s food:

Breakfast: Probiotic yoghurt drink.
Lunch: Tomato & Basil Soup, Yoghurt
Dinner: Salad (lettuce, tomato, cucumber, onion, peppers)
Snack: Small amount of peanuts (protein infusion)

Daily Summary
: Still going well – no perception of fatigue or tiredness so far. The next few days will be interesting as the daily weight loss is now of a smaller nature than before.

Comments always welcome at http://www.onechickennugget.com

June 14th 2011 – Day 4:

June 14th 2011 – Day 4:

Weight Loss To Date: 4.9 lbs = 2.22 kgs

Overall Status: Still Pumped
Hunger Level: Low-Medium
Rule Compliance: Full

Well at this stage of the experiment at least, I am well on target. Pretty much 25% of the planned loss in only 10% of the planned time. Early days of course, but very promising nevertheless. The only Rule 1 item that I really miss is a nice chunk of fresh, crusty bread. In terms of my frequency of Rule 1 item consumption prior to commencing the experiment, I would have placed them in the following descending order of popularity: Bread, Potatoes, Rice, Pasta. I do miss apples, oranges, bananas etc as well and might need to take a hit of lemon juice to stop scurvy setting in (hopefully those power-food berries are doing some good)! I think am going to need to boost my protein intake, so will try and introduce some things like “tofu” into the equation. If anyone has any ideas on vegetarian, low-carb protein sources then do let me know…

Today’s food:

Breakfast
: Bowl of blackberries, blueberries & strawberries (starting to really like this combo)[Editors note: I thought fruit was banned, but at this rate L0r may have reach the target far before planned, therefore L0r can do as he likes]. Probiotic yoghurt drink.

Lunch: Olives (garlic stuffed). Spicy tofu with finely chopped salad (tomatoes, red peppers, lettuce, cucumber, onions, carrot)

Dinner: Carrott & Corriander Soup (with added Marmite & Chopped Parsley)

Daily Summary: A pretty routine day with no major drama… so far, so good!

Comments always welcome at http://www.onechickennugget.com

June 13th 2011 – Day 3:

June 13th 2011 – Day 3:

Weight Loss To Date: 3.6 lbs

Overall Status: Even More Pumped
Hunger Level: Low
Rule Compliance: Full

So at the very start of Day 3, the loss of 3.6 lbs was a bit surprising I suppose, but nevertheless welcome. It probably won’t continue at that rate and I’m expecting it to slow down a lot in a few days time.

As fate would have it, the Blood Doning people came to town today. I thought I should carry on as normal and so I went along to donate a nice pint of thick, heavy, gooey blood – a direct route to losing some residual carbs as well as an opportunity to be somewhat altruistic! The post-donation tea-assistant seemed to be disappointed that I didn’t scoff a few custard creams and when I mentioned the One Chicken Nugget Ferriss challenge, I got that look that suggested she was seriously considering getting someone to put the blood straight back in, as I clearly seemed to be losing it! There were two main positives to the day though: (1) the discovery that Marmite can be added to Carrot & Coriander soup to provide a VERY tasty meal option (which will be repeated) (2) meeting a very nice lady at the doning session with AB+ blood. This was her second donation and while most people probably have a morbid fear of the needle breaking off in their vein and duly piercing their heart, this lady’s main fear was that of “fainting”. She didn’t faint though and OCN should congratulate her on her bravery in attending. Well done Madam! If you are reading this blog then do keep in touch with us and let us know how you’re getting on.

Today’s food:

Breakfast: Bowl of blackberries and blueberries. Probiotic yoghurt drink.

Lunch
: Olives. Carrot & Corriander Soup (with added Marmite), Probiotic yoghurt drink.

Dinner: Spicy Spinach with Onions, Mushrooms, Asparagus

Daily Summary: I would have to say that Day 3 has been the easiest so far; the hunger perception is much lower today and I still feel perfectly fine, even after the blood donation. Day 4 where are you …?

Comments always welcome at http://www.onechickennugget.com [and will hopefully soon be available on this page, along with some funky graphic to display L0r’s progress]

June 12th 2011 – Day 2:

Weight Loss To Date: 1.5 lbs

Overall Status: Still Pumped
Hunger Level: Medium
Rule Compliance: Full

I think before you become successful at something, you need an element of “motivation” and in the case of this Ferriss 5-Rule Challenge (F5RC) I guess my main motivation was not so much to loose 20 lbs but more to get my OCN status upgraded from “occasional OCN guest blogger, L0r,” to maybe “slightly more frequent OCN guest blogger, L0r,”. 30 days of contributions should see me in a different OCN light I figured! [Editors note: L0r is now regarded as “regular OCN guest blogger – quite an achievement many would say!]

I suppose a big fear with these diet plans is that in the first few days or so you actually put some weight on (by some weird Murphy’s Law) or after some initial success, the body says “no, I’m not playing this game anymore” and you start to absorb carbs directly from the atmosphere! But it was pleasing to note that a 1.5 lbs loss had occurred since Day 1.

Today’s food:

Breakfast: Bowl of raspberries and blueberries. Probiotic yoghurt drink.
Lunch: Olives. Tomato & Basil Soup, McFlurry
Dinner: Veggie Burger x 2, Steamed Vegetable Medley (Broccoli, Cabbage, Carrots, Green Beans, Mushrooms, Asparagus, Butternut Squash)
Daily Summary: Went very well, no obvious signs of fatigue or energy drain at this stage. Perception of hunger is there
pretty much all of the time now but its not too bad.

June 11th 2011 – Day 1:

Weight Loss To Date: 0 lbs
Overall Status: Pumped
Hunger Level: Medium
Rule Compliance: Full

So day 1 of the One Chicken Nugget Ferriss 5-Rule challenge duly came and went. I suppose my only regret was not planning the experiment in a bit more detail, especially in coming up with some kind of vegetarian friendly 7-day meal plan. In reality, the 5-rules seem to condense down to 3 key ones, namely: “No white carbs”, “no fruit” and “no drinking carbs”. The other two rules about “repeating meals”
and “taking one day off” don’t seem to me at this stage to have much added value. Maybe they will later?

Some interesting dilemmas cropped up from the outset in that while many berries are classified as “low-carb superfoods” are they also fruits from the Ferriss perspective? So for this experiment,
and as they are low-carbs, I am going to accept blueberries, raspberries and strawberries as being acceptable.

Today’s food:

Breakfast: Bowl of raspberries, strawberries and blueberries. Probiotic yoghurt drink.
Lunch: Lentil soup, Olives, Raw Broccoli
Dinner: Vegetable Stir Fry (Carrots, Broccoli, Cauliflower, Mushrooms, Green Beans, Asparagus, Onions)

Daily Summary: Went very well, no issues at this stage.

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