4 Hour Body: Week 3

I’ve completed my third week of 4 Hour Body. Read 4 Hour Body: Before I Begin, Week 1, and Week 2 to see where this journey began. I started the week at 187.9 lbs and 17.9% body fat.

Day 15 – Sunday, January 30, 2011

Didn’t eat breakfast this morning. Had lunch with the WordPress Phoenix crew at Gangplank which consisted of a hamburger pattie (they were out of buns), a few tomato slices, small bag of popchips, and a small brownie. For dinner I cheated a bit more and justified it because I hadn’t eaten much all day. I had some salsa and chips, chicken fajitas, and a glass of wine. I forgot to take pictures.

Day 16 – Monday, January 31, 2011

For breakfast it was back to eggs with salsa, pinto beans, and spinach. I did 50 lb kettlebell swings (sets of 45 and 35), 10 myotatic crunches, and 10 cat vomits. Ran 2 miles of intervals on a treadmill. For lunch I ate a steak bowl with veggies, black beans, tomatoes, guacamole, and lettuce from Chipotle. Made baked yellow fin tuna for dinner with asparagus spears and cottage cheese.


Day 17 – Tuesday, February 1, 2011

Switched it up this morning and made hard-boiled eggs to go with the beans and spinach. Had a half hour golf lesson and then another half hour of practice. Ate the other piece of tuna and asparagus from last night’s dinner. Had a handful of mixed nuts for a snack. I think I got hungry because I didn’t add any beans or a substitute to my lunch. For dinner I made garlic beef with broccoli and pinto beans.


Day 18 – Wednesday, February 2, 2011

For breakfast I had scrambled eggs with salsa, spinach, and pinto beans. I ate garlic beef, black beans, and broccoli for lunch. I did 50 lb kettlebell swings (sets of 50 and 30). I made baked chicken breasts for dinner and ate black beans and peas with it.


Day 19 – Thursday, February 3, 2011

Ate the usual for breakfast. For lunch I had the last of the garlic beef, peas, and black beans. I had an hour-long golf practice after lunch. Before dinner, I ran 2.1 miles on the treadmill and went 4.67 miles on the stationary bike. I ate more of the baked chicken from last night, white beans, and broccoli. Drank 2 glasses of red wine at night.

Day 20 – Friday, February 4, 2011

My shoulders are a little sore this morning. I’m guessing it’s from some of the new changes to my golf swing I’m working on. It’s a good sore, so the changes must be working. For breakfast I had 3 hard-boiled eggs, spinach, and white beans. I cut the portion of beans in half of what I had been eating because I think I’ve been eating too much.

I did swings with the 50 lb kettlebell (sets of 50 and 35), 10 myotatic crunches, and 10 cat vomits. How in the world does someone do 75 kettlebell swings in one set? Maybe by using a lighter weight. In 3 weeks I’ve been able to go from 3 sets of 25 (75 total) up to 50 and 35 (85 total) so I am seeing a nice improvement.

For lunch I ate the rest of the baked chicken, white beans, and peas. Then I went for a 2+ mile hike up Camelback Mountain. For supper I made baked salmon and had sauerkraut and asparagus with it. Finished off the day with a couple of glasses of red wine.


Day 21 – Saturday, February 5, 2011

Finally a cheat day where I can get in a little exercise. I was with folks from work the last week weekends so my cheat days were extra rough without any exercise. We’ll see if the trend continues and I put in 2 pounds by tomorrow morning like other cheat days. My goal for today was to eat several of the things I’ve been missing while doing 4 Hour Body.

I started the day off with a late breakfast. Since it was World Nutella Day I had to find a Nutella crepe and I did. I started the meal with a glass of milk; the first in 3 weeks. I had a shaved ham and swiss crepe with a fried egg on top, tomato and salad on the side. For breakfast desert I had a banana and Nutella crepe.

I had an hour golf practice session at GolfTEC and then headed to the golf course. I ate a Snickers and a grilled cheese for lunch. Walked 9 holes of golf. Sampled 5 different red wines at two different stores, which probably amounted to a small glass. For dinner I ate the other baked salmon fillet (the picture sucks because it kind of blew up in the microwave) from last night and had a big plate of nacho cheese chips with melted cheddar cheese on top. Today was all about cheese. Cheat Day or Cheese Day?

I’ve also decided to try some stuff from the Ice Age chapter of the book. Tonight I iced my upper back and neck while watching a movie before bed.

MilkCrepe, egg, and saladNutella and banana crepeGrilled Cheese

SnickersSalmonNacho Cheese Chips with Cheddar Cheese

Tracking Progress

I was afraid I had put on weight this week, because each time I jumped on the scale I was above last week’s end weight. Never by more than a pound or two, but it was always showing a weight gain. It turned out okay though. I dropped 2.1 pounds, 0.2% body fat, and 1.25 inches during week three of 4 Hour Body.

  • Weight: 185.8 lbs (-8.1 lbs)
  • Body fat: 17.7% (-1.7%)
  • Total inches: 140.25″ (-4.5″)

I wonder if cutting back on beans yesterday was key to the weight loss. I guess I’ll see how it goes this coming week. I realize some of my goals were set pretty high. I have an outside chance of hitting my weight goal of 180 pounds and if I hit that maybe I’ll come close to the inches goal. Body fat % has no chance and might be an unrealistic goal even for a few months.

I’ve heard that folks see great results in the 2nd month so I’ll probably add another 4 weeks to my original plan. I’ll be able to complete a full week 5, but the two weeks after that will be a modified diet because of visitors coming out to stay from Michigan. It will be a good test to see if I can maintain weight on a modified diet.

Look ahead and see how I did in week 4.

11 thoughts on “4 Hour Body: Week 3

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