I’ve completed my sixth 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 36 – Sunday, February 20, 2011
First time I didn’t weigh myself the morning after cheat day. Drank a large glass of ice water while making breakfast. I ate scrambled eggs, turkey bacon, and spinach. Went for a 3.2 mile hike at South Mountain Park. Went to Chipotle for lunch and got a bowl with veggies, pinto beans, chicken, tomatoes, salsa, lettuce, and guacamole (no picture). Played 18 holes of golf with cart. At dinner I had a couple of pieces of bread with garlic butter and we split a plate of fried mozzarella. I had chicken breast topped with prosciutto, spinach, mozzarella cheese, in a light lemon-butter sauce with pasta for my meal. Drank a couple of glasses of red wine and an amaretto on the rocks. Went to a movie and had a small popcorn and Cherry Coke (no picture). Went a little overboard today, but it was good stuff.
Day 37 – Monday, February 21, 2011
I jumped on the scale this morning and was less than 2 pounds above cheat day morning weight. I’ll take that after an extra cheat night yesterday. Drank a large glass of ice water while making breakfast. Ate scrambled eggs, turkey bacon, and spinach. Went for a 2.1 mile hike. For lunch I had a bacon cheeseburger with mushrooms and ketchup with fries from Five Guys Burgers and Fries. Played 18 holes of golf with a cart. For dinner, I had some chips, salsa, and guacamole, a large prickly pear margarita, and an assorted plate with a bit of everything from a Mexican place. It was pretty much another cheat day.
Day 38 – Tuesday, February 22, 2011
Started the morning with a large glass of ice water. Ate scrambled eggs, turkey bacon, and spinach for breakfast. Played 9 holes of golf with a cart. For lunch I ate a small Philly Cheese steak with mushrooms and Cheeze Whiz. Yes, another cheat meal with my buddy in town. 🙂 I had a half hour golf lesson and half hour of practice. Walked 2.5 miles while playing 9 holes of golf. For dinner I had baked salmon, broccoli, and pinto beans. Enjoyed a couple of glasses of wine before bed.
Day 39 – Wednesday, February 23, 2011
I actually dropped some weight since yesterday when I had a cheat lunch. While making breakfast this morning I drank a large glass of ice water. Ate scrambled eggs, turkey sausage, and spinach. For lunch I had baked salmon, Lima beans, and lentils.
Completed sets of 70 and 40 swings with a 50 lb kettlebell. I could have finally hit 75 reps in one set but I could feel my forming starting to go, so I stopped short. Then I did myotatic crunches and cat vomits for 10 reps each. Ran 2 miles on the treadmill. For dinner I made beef & broccoli stir-fry with beans, but I used stir-fry beef strips instead of ground beef. Tasty little meal, which was easy to make.
Day 40 – Thursday, February 24, 2011
For breakfast I ate scrambled eggs, turkey sausage, spinach, and Lima beans. Warmed up some of the beef stir-fry for lunch. Had an hour golf practice session at GolfTEC. For dinner I cut up some chicken breasts and cooked them up with basil, garlic powder, salt, pepper, and olive oil. Ate Lima beans and lentils with it.
Day 41 – Friday, February 25, 2011
The weight I put on during cheat day and the cheat meals the following days is not dropping off. The good news is that tomorrow will not be a cheat day so I have an extra day to lose the weight. I’m going to skip cheat day tomorrow because I cheated enough this week and I’ll be cheating for some meals next week with my Mom in town.
For breakfast this morning I ate a couple of hard-boiled eggs, turkey sausage, and spinach. Lunch was beef, broccoli, and bean stir-fry. Walked almost 2.6 miles while playing 9 holes of golf. Ate chicken, turkey sausage, lentils, and Lima beans for dinner. Enjoyed a glass of Disaronno on the rocks after dinner.
Day 42 – Saturday, February 26, 2011
Today would normally be a cheat day, but not this week, so my weigh-in will be tomorrow morning. Ate a couple of hard-boiled eggs, turkey bacon, and spinach for breakfast. Finally got up to 75 kettlebell (50 lb) swings in one set! Did 45 more swings in a second set. Then I did the Ab Ripper X workout from P90X. At about 15 minutes, it takes longer than doing myotatic crunches and cat vomits, but I feel like it does a hell of a lot better job of working my abs.
For lunch I had beef, broccoli, and bean stir-fry. Went for an hour practice session at GolfTEC. Walked 5.6 miles while playing 18 holes of golf. For dinner I ate chicken, Lima beans, and lentils. Ran 3 miles on the treadmill and walked 0.65 miles to cool down.
I didn’t even miss having today as a cheat day, but I think that’s due to the fact that I had enough extra cheat meals early in the week.
This weeks weigh-in was on Sunday morning instead of Saturday because of skipping an official cheat day. I lost 1 pound, 0.2% body fat, and 1.25 inches this week. After 6 weeks of 4 Hour Body, I’ve hit my first goal of 180 pounds! I’m thrilled to have lost any weight at all this week with so much cheating. It’s a good sign for when I go into a maintenance mode. I think this is the last week I’m measuring inches because I can make them come out however I want by moving the tape measure fractions of an inch.
|When||Weight (lbs.)||Body Fat (%)||Total Inches|
|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|
|Week 6: 2/27/2011||179.7||16.2||136.5|
Here are some charts the Withings scale gives me for weight and body fat %.
Check out how I did in week 7.