4 Hour Body: Week 5

I’ve completed my fifth week of 4 Hour Body. If you want to read previous posts about my journey, use the links in the table at the bottom of this post or browse the 4 Hour Body tag archives of my blog.

Day 29 – Sunday, February 13, 2011

I woke up sluggish this morning. Probably due to the amount of calories I ate after 7PM last night for cheat day. I gained just over 2 pounds, which has been normal the morning after for me. Hopefully I can lose it faster than usual and start losing pounds that count.

For breakfast I had scrambled eggs, 5 slices of turkey bacon, and spinach. Went for a 3 mile hike at South Mountain Park. For lunch I had Ahi tuna, peas, and lentils. After lunch I walked about 5.5 miles on the golf course, playing 18 holes. For dinner I cubed some cheap steaks and cooked it with butter, garlic, and a chopped onion in a pan. Ate it with peas and lentils. Iced my shoulders and chest while watching a movie before bed.


Day 30 – Monday, February 14, 2011

I drank a large glass of ice water while making breakfast. Ate 4 turkey sausage links, 2 hard-boiled eggs, and some spinach. For lunch I ate beef, onion, lentils and asparagus. I came down with a killer headache shortly after lunch and spent the rest of the day in bed. I managed to eat some cottage cheese around dinner time.

BreakfastLunchCottage Cheese

Day 31 – Tuesday, February 15, 2011

Feeling better this morning, but something is still a little off. Drank a big glass of ice water before breakfast and ate 4 turkey sausage links, scrambled eggs, and spinach. I felt back to normal after breakfast had a chance to settle. Ate Ahi tuna, white beans, and peas for lunch. I had a half hour golf lesson and half hour practice session at GolfTEC. Completed sets of 60 and 40 swings with a 50 pound kettlebell. For dinner had baked salsa chicken breasts, peas, and white beans.


Day 32 – Wednesday, February 16, 2011

Somehow I gained a pound yesterday after nearly being back to pre-cheat day weight in the morning. Must be all this muscle! haha For breakfast this morning I ate turkey sausage links, white beans, and spinach. I ate Ahi tuna, peas with pods, and white beans for lunch. Went for a 5 mile hike on the Mormon Trail and Loop at South Mountain Park. For dinner I had some more salsa chicken, white beans, and peas with pods. Iced my shoulders and chest while watching a couple of TV shows before bed.


Day 33 – Thursday, February 17, 2011

Started the day with a large glass of ice water. For breakfast I had scrambled eggs, turkey bacon, and spinach. Lunch consisted of salsa chicken, pinto beans, and peas with pods. I had an hour golf practice session at GolfTEC. I made baked salmon for dinner and ate it with pinto beans and peas. Iced the shoulders and upper chest before heading to bed.


Day 34 – Friday, February 18, 2011

Put down another large glass of ice water to start the day. Made hard-boiled eggs, turkey bacon, and spinach for breakfast. A new PR on 50 lb kettlebell swings with sets of 65 and 45 reps. This really gets the heart going when you get up to this many repetitions per set. I had been forgetting to do myotatic crunches and cat vomits lately, so cranked out 10 of each. I was starting to wonder if these ab exercises were worth my time, but doing them today after a week off made up my mind. I’m going to keep doing them 2 or 3 times a week. They work!

I ran 2 miles on the treadmill at a 7 mph pace, up a whole mph above what I’ve done so far. For lunch I had baked salmon, pinto beans, and broccoli. Dinner was more of the same. A fried in flying in from Michigan tonight so tomorrow should be an epic cheat day. I’m going to behave myself until the morning weigh-in though. Had a glass of wine before bed.


Day 35 – Saturday, February 19, 2011

Weighed in and did measurements this morning. It was another good week. For breakfast I had a glass of milk, sourdough french toast with maple syrup, a scrambled egg, 2 pieces of bacon, and some blueberries. Hit golf balls on the driving range for about an hour and then played 6 holes of golf (with cart) before the bad weather came in.

For lunch I scarfed down half (4 pieces) of a 16 inch meat supreme pizza and drank 2 glasses of Mountain Dew. Drank a couple of Bud Lights at a Roller Derby bout. Picked up a loaded bacon-wrapped deep-fried hotdog with mayo, beans, tomatoes, onions, mushrooms, and shredded cheese, which I washed down with a bottle of Shiner Bock.


Hotdog and beer

Tracking Progress

Another good week. Dropped 2.4 pounds, 0.6% body fat, and 0.375 inches. Nearly got to 180 ponds. Just 0.7 pounds shy. For the next two weeks I’m just hoping to maintain and not expecting to lose anything because my buddy Jere is in town until Tuesday and then my Mom will be here next Sunday through Thursday.

When Weight (lbs.) Body Fat (%) Total Inches
Change -13.2 -3.0 -7.0
Day 1: 1/16/2011 193.9 19.4 144.75
Week 1: 1/22/2011 189.7 18.7 142.75
Week 2: 1/29/2011 187.9 17.9 141.5
Week 3: 2/5/2011 185.8 17.7 140.25
Week 4: 2/12/2011 183.1 17.0 138.125
Week 5: 2/19/2011 180.7 16.4 137.75

* All weekly measurements are taken on Saturday morning, which is usually cheat day.

Withings Weight and Body Fat

Look ahead to see how I did in week 6.

12 thoughts on “4 Hour Body: Week 5

  1. Hey, great work man. I like the charts – I might steal that idea for one of my results posts. How are you keeping track of body fat %?


    • I have a Withings scale, which has been extremely consistent with the body fat %. I bought a cheap set of body fat calipers and it matched up pretty close to what the scale tells me, so I’m sticking with the scale because it doesn’t take any effort.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s