Month 2 on the slow carb diet (SCD) experiment is now in the books (here is my post after the first month). I lost an additional 6.8 pounds of bodyfat in February, bringing the total to 21.4 pounds.
I have made no changes in exercise or supplements (I’m not taking any), so all results continue to be from diet alone. It’s also been a fairly busy month at work for me, including travel, dinners, TV appearances, cocktail parties, etc. And I continue to progress as long as I stick to the program.
Fat loss is a relative thing. 20 pounds is a lot to some, not so much to others. For me 20 pounds means I dropped a pants size, my suits are much looser, I feel much better throughout the day and there is a very visible difference in my appearance. These pics are about a month apart:
Here is a typical day of eating:
Meal 1: 20g whey protein in water, coffee
Meal 2: Egg white, spinach, tomato and feta scramble (from a place near my office)
Meal 3: Burrito Bowl from Chipotle (chicken, black beans, vegetables, salsa, guacamole… no rice, no cheese)
Meal 4: Some kind of protein (steak, fish or chicken) and vegetable (easy to stick to if you are eating out)
I’ll drink espresso, black coffee and water throughout the day, have a coke zero at lunch and a glass or two of red wine at dinner at least a few times a week.
That’s it. Cheat days are Saturday and they seem to have no ill effect (other than making me sick and not want to look at non-SCD food for another week).
Generally I’m able to get 2 workouts a week in, one being focused on conditioning (lately it has been Tabata intervals on the Air Dyne) and core stability, the other a high-intensity strength workout where I use hammer strength and nautilus machines at a very slow repetition speed to muscular failure. Both of them are very intense but require little time.
There are three key reasons for why this has worked so well:
I still have some bodyfat to lose, but since the program continues to work I am not going to change anything (although I am tempted to in an effort to get there faster. But I know that there’s a good chance I will screw something up such as overtrain and lost muscle, so I am able to resist). When/if I do plateau, it will be easy to modify things.
Lots of travel next month, so it will be interesting to see what happens!
The last post on my progress with the Slow Carb Diet (SCD) was one of the most popular ever on this blog. Since there is clear interest in body transformation I’ll try to write more on the topic.
First, an update: 6 weeks into the SCD and I am down 18.4 pounds of body fat. I am down under 200 pounds for the first time in years. I haven’t made any changes to the program and in fact dropped the supplements last week because I got tired of taking them. In addition, I was tested for the first time last week with a trip to a conference in Palm Springs. The subject of dieting on the road is a post within itself (maybe the next one), but I was able to manage just fine.
Sometimes you read things like body transformations or bodybuilding programs are 80% diet, 20% training or some other percentage. My old bodybuilding mentor Mike Mentzer (RIP) used to make fun of these proclamations, saying that they imply that if you just eat right, you can get 80% of the results of a program.
The SCD program has challenged thinking a bit for me. I haven’t changed my training at all, yet I am rapidly losing body fat and maintaining lean body mass. In fact my training is so minimal (but intense) that you can write them on an index card. You can attribute 100% of my results to diet.
I’m sure that high intensity training is helping to maintain lean body mass. It also could be that getting the last 10 pounds off will require some changes in training. But based on this experiment with the SCD, I think that the old bodybuilding lore rings true after all.
That, and “white carbs” are downright evil.
I will be pulling for Peyton Manning (and the Broncos by extension, but really Peyton) today during SuperBowl 48.
Having had a very similar cervical spine surgery to address complications due to the exact same condition (severe spinal stenosis), oddly enough at the same time in 2011 and at the same age, I can tell you this. You are never the same after that surgery and you feel that metal in your neck all day, every day. That this man came back and is delivering the performance he is (note that I did not say, “playing the same”, because he is not, everything is different now) at age 37 is beyond incredible. It is impossible, it’s superhuman.
He was a big inspiration to me in getting back into shape this year. Today you will be watching one of the toughest and most determined athletes of our generation at QB.
For the last month or so I have been experimenting with the Slow-Carb Diet (SCD) from Tim Ferris’ book The Four Hour Body. In that time I lost 15 pounds of bodyfat (14.6 to be exact). This post is about how I did it.
I started tinkering with the program in mid-December but really only got strict during the beginning of the year. Most of the weight came off in the last month. The SCD program is pretty simple. The four core principles are:
Some key points about the results of the program:
As far as the diet itself, here are some thoughts:
I’m not one for regular “cardio”, preferring instead to move quickly through high intensity resistance workouts. But lately I have been trying to figure out how I can push it even more in an effort to get into really good condition in 2014 (this is not a new year’s resolution mind you.. I started earlier this month!).
I have long been intrigued by the Tabata Protocol, which is an interval program consisting of 20 seconds of all out effort followed by 10 seconds of rest, repeated 6-8 times. While Tabata has been around for a while, it has enjoyed a resurgence in recent years.
One of the challenges of Tabata is figuring out how to exercise with maximum intensity for 20 seconds nonstop safely. Enter the Schwinn Airdryne.
The Airdyne has been around for years, but you’re seeing them more in mainstream gyms thanks to the popularity of CrossFit and MMA-style training. The Airdyne uses wind resistance and the faster you pedal, the higher the resistance. It also has alternate handles to allow you to use the upper body.
I tried it this morning and found it to be perfect for Tabata, since you can exercise at your maximum right away, but given that you generate the resistance it automatically adjusts as you fatigue.
After not doing any hard cardio for years, I managed 6 sprints this morning and was totally wiped afterwards. I took this as a sign that high intensity resistance training can provide a lot of conditioning benefits, but also that I have room to improve.
Twitter announced a mobile retargeting product yesterday. I spoke with Digiday about it and was quoted in their coverage today. My view is that retargeting is an incredibly effective tool for direct response but not one that is really going to move the needle for 99.9% of publishers.
Retargeting is finding the proverbial needle in the marketing haystack. Retargeting essentially tries, via cookies, to find the 1 out of 225,250,000 possible US internet users that has visited a marketer’s site with a message targeted just for them. Obviously this gets amplified by the number of consumers that has visited a marketer’s page and in the case of a business like Criteo or Google, lots of marketers, but there is still a natural limit to the number of potential consumers eligible for retargeting at any given time.
To achieve scale in retargeting an ad tech or media business needs to have high total reach (Yahoo, Facebook, Twitter, Google) and/or be able to access that much reach via exchanges (DSPs, trading desks, some networks), and/or operate a network (Google via GDN, Twitter via Mopub, AOL via Ad.com, Undertone). Therefore having the best chance of seeing the users who are eligible to be retargeted. And do so with enough frequency to encourage a conversion (reach x frequency is the reason why Facebook’s FBX is such a beast).
Retargeting in mobile, as the article states, is trickier due to the nonexistence of cookies. Therefore companies that have a first party relationship with a consumer (usually via a login) AND scale are at an advantage right now. Think Google, Facebook and Twitter.
Back to publishers. The 34th largest publisher in the US as tracked by comScore in October, Fox News, sees about 32 million unique desktop users, or approximately 15% reach. A publisher of this size simply is not large enough to see a very meaningful revenue increase by working with companies to retarget users. Mobile for most publishers is half of their traffic or less. The numbers get even smaller.
Twitter, like Criteo, can certainly build a meaningful retargeting business by aggregating many of these publishers. And they will.
However this does not mean that publishers enjoy meaningful incremental revenue increase by adding retargeting ads (via Twitter or others) to their mobile sites. They should.
The real mobile money for publishers will be made differently.
The conversation about “viewability” - the initiative to count online ads that have the opportunity to be seen, rather than just served - is back. Just this week, Undertone released some data based on an industry survey, and the MRC moved its advisory back to Q1 2014.
Having been an outspoken supporter of the initiative since the beginning of the year, I had a few conversations about it with the media. Here is a collection of links.
Business Insider: This Stat Shows Online Publishers Don’t Care Whether People Can See The Ads They Run
Mediapost: MRC To Lift Viewability Advisory In 2014, Back Its Use As A Digital Currency
MediaPost: Real-Time With Eric Franchi, Co-founder Of Undertone, On Viewability
Over the course of the past year we have shifted a lot of our marketing and communications attention to social at Undertone. We use Twitter, Facebook, LinkedIn and SlideShare as our main platforms. The majority of our activity is organic but at times we use paid placements to amplify news or content. Promoted Tweets have been effective.
After Twitter redesigned the stream a couple of weeks ago - making image-based posts 100% viewable by removing the need to click on them - I thought it was a very significant and positive change. Images can drive far more engagement than text in both content and advertising. So I thought it would be interesting to try images in a Promoted Tweet.
Right now hiring is a number one priority at Undertone so we decided to try it out on a recruiting ad. It took our team just a little while to create a few different versions and we launched it. You can see one here. Jack Marshall of Digiday, who has been following the image based tweet trend closely, noticed it right away and sent this tweet (thanks Jack!)
With Promoted Tweets you look at engagements, defined as retweets, replies, follows and clicks. Our goal was to get people to click on the jobs link. Without getting into specifics we saw a high percentage of engagements going to the link and a very high overall engagement rate. Especially as measured against previous Promoted Tweets without images.
Which is why I thought this article, again by Jack, was interesting. It challenged the notion of image-based Promoted Tweets being good for driving traffic or clicks to the link. Our experiment proved otherwise.
I have a couple of thoughts as to why this could be the case. The biggest thing is that we really tried to create something in the right context for a Twitter user who is quickly moving through the stream and looking for content. We did not just redesign a standard banner ad.
First is the message. Despite Promoted Tweets going to a targeted audience, we have no idea whether they are in the market for a job. Thus the passive, playful message. Second is the creative. This is a shot from a company team-building outing and there are a lot of folks clearly having fun on the beach. This creative is about as social as it gets! Third is finally call to action. We’re not going for the hard close with a “click here to apply”. It’s a softer message but still gets the point across to the user.
So overall, I think that adding images to tweets is a big plus and our data proves it out. I do also think that, just like with all advertising, you need to think about context, creative and message to truly drive better results. Just adding an image is not going to be the game changer.