I’ve completed my eighth week of 4 Hour Body. This was my first week attempting to gain muscle with some of the Occam’s Protocol stuff. 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 50 – Sunday, March 6, 2011
Breakfast was turkey bacon and spinach scramble with a glass of water + chocolate protein. Ate a protein bar as a snack. Did my first Occam’s Protocol workout session, which was close grip pull-downs and shoulder press. Took a pic of my log. I drank creative + water before and after the workout and then had a glass of chocolate protein + water after as well. The session took 30 minutes because I had to determine my starting weights.
For lunch I ate turkey and black bean taco salad with some broccoli. I hit golf balls on the driving range for 30 minute and then walked 5.5 miles while playing 18 holes. During the round I ate a small think of trail mix and about half of the beef jerky pictured. Both snacks were spread out during the round. For dinner I had baked salmon, pinto beans, and peas. A couple of hours after dinner I had a protein bar for a snack and then drank a glass of water + chocolate protein before bed.
It’s kind of weird to be forcing myself to eat the snacks when I’m not hungry, but I’m sure I’m not even close to the recommended calories I should be eating. I don’t want to gain any fat back during this phase so I’ll try the protocol with some modifications this first week and see how it goes. If I don’t gain any lean body mass, maybe I’ll add in milk to make protein shakes and a starch with meals. I’m going to stay off the scale until Saturday morning (my next cheat day).
Day 51 – Monday, March 7, 2011
Drank creatine + water while making breakfast. For breakfast I had a turkey bacon and spinach scramble with a glass of chocolate protein + water. Ate a protein bar for a snack. For lunch I had beef, pinto beans, and peas. Went for a 5 mile hike and ate a protein bar right after. For dinner I had baked salsa chicken and mixed veggies. Drank a glass of water + chocolate protein before bed.
Day 52 – Tuesday, March 8, 2011
Same deal for breakfast: creatine, protein, and scramble. I’m loving the scramble as a meal and both of the water mixes taste good, so they’re easy to drink. Ate a protein bar for a snack. For lunch I had baked salsa chicken, pinto beans, and peas. Went to GolfTEC for a 30 minute golf lesson and 30 minutes of practice. Ate another protein bar after swinging the club.
The protein bars I’m eating are Pure Protein bought at Walmart, where they are a little more than $6 for a box of 6. They have 19-20g or protein which is on the high-end for the bars Walmart offers and maybe the best price per bar. They’re quite tasty too. I feel like I’m cheating each time I eat one.
Ran 2.75 miles on the treadmill with a 0.5 mile walk to cool down. For dinner I ate beef, pinto beans, and mixed veggies. Ate some beef jerky for a snack. Drank a glass of strawberry protein + water before bed.
Day 53 – Wednesday, March 9, 2011
I couldn’t help it and had to jump on the scale to see my weight and body fat. What have the creatine, protein, and protein-rich snacks been doing to my body? Weight was up 1.5 pounds and body fat up 0.1%. Too early in the process for that to mean much though.
For breakfast I had a glass of strawberry protein + water and a spinach and turkey bacon scramble. Had a protein bar for a snack. Drank creatine + water before workout. Today was workout B of Occam’s Protocol. I did incline bench press, leg curls, and 50 swings with a 50 pound kettlebell. See the picture of my log below for details on the first two lifts. Drank creatine + water and protein + water after the workout. First time at workout B took about 40 minutes in the fitness center and another minute to do the swings when I walked back to my apartment. Really looking forward to next week when these workouts will be super short so I can squeeze in some cardio.
I ate baked salsa chicken and mixed veggies for lunch. Went to the driving range and hit golf balls for an hour and a half. Ate a protein bar for a snack. Dinner consisted of beef, pinto beans, and broccoli. One more protein bar snack. These things are too good! Drank a glass of protein + water before bed.
Day 54 – Thursday, March 10, 2011
Started the day with creatine + water, turkey bacon and spinach scramble, and protein + water. I jumped on the scale again before breakfast and my weight was up another half pound and body fat up another 0.1%. Ate a protein bar for a snack. For lunch I had a chicken bowl from Chipotle. Walked almost 5 miles playing 18 holes of golf. Ate another protein bar. For dinner I went to Genghis Grill and made a steak stir fry bowl. Yes, that is brown rice you see in the picture, but that’s allowed during Occam’s Protocol, even though I haven’t been eating it. I didn’t feel like cooking tonight and a Mongolian barbecue sounded most excellent. I drank a glass of protein + water before bed.
Day 55 – Friday, March 11, 2011
Are my breakfasts getting boring enough yet? I had creatine + water, turkey bacon and spinach scramble, and protein + water. Ate a protein bar for a snack. Went over 15 miles on the stationary bike. Made baked salmon, pinto beans, and broccoli for lunch. Went to the driving range and hit golf balls for an hour. Had another protein bar. Dinner was a repeat of lunch. Drank a glass of water + protein before bed.
Day 56 – Saturday, March 12, 2011
Today is supposed to be the first all out cheat day I’ve had in a while (I skipped cheat day the last 2 weeks because I was cheating on some other meals), but with all of the protein bars and drinks I’ve been having, it feels like I’ve been cheating all week. I’ll probably take it easy today, but I do feel like eating some pizza.
First weigh-in on Occam’s Protocol this morning. I’ll go over it at the end of the post. Drank a glass of protein + water while eating a turkey bacon and spinach scramble for breakfast. Drank a glass of creatine + water before lifting weights. Did my second workout A. I completed 10.5 reps of close grip pull-downs at 100 pounds and 13.2 reps of the shoulder press at 80 pounds. After rereading some of the book I realized I hadn’t pushed hard enough to failure for the first of each workout. Today I gave everything I had. Nice improvements! I followed up the lifts with 10 myotatic crunches and 10 cat vomits. Drank glasses of creatine + water and protein + water after the workout.
Made a plate of nacho cheese chips and melted shredded cheddar cheese on them. I had been craving this snack for weeks. Ate a couple of pieces of pizza for lunch. Practiced my golf swing at GolfTEC for a little more than an hour. Ate a breakfast bar and picked up a Mocha frappuccino from Starbucks. Walked almost 5 miles playing 18 holes of golf. For dinner I went to a Mexican restaurant where I had some chips, salsa, guacamole, and refried beans, a deep-fried chicken burrito with 3 kinds of melted cheeses on top, and some kind of dessert that consisted of apples in something deep-fried with a scoop of ice cream and caramel some sauce. This dinner actually made me feel a little sick because I ate so much.
That’s one week of Occam’s Protocol in the books. I should have started out at 90 pounds for the pull-downs, but starting weights were perfect with the other lifts. In just one week I saw a nice improvement on workout A.
|When||Weight (lbs.)||Body Fat (%)|
|Day 1: 1/16/2011||193.9||19.4|
|Week 1: 1/22/2011||189.7||18.7|
|Week 2: 1/29/2011||187.9||17.9|
|Week 3: 2/5/2011||185.8||17.7|
|Week 4: 2/12/2011||183.1||17.0|
|Week 5: 2/19/2011||180.7||16.4|
|Week 6: 2/27/2011||179.7||16.2|
|Week 7: 3/6/2011||177.0||15.8|
|Switch to a focus on muscle gain instead of weight loss|
|Week 8: 3/12/2011||178.8||16.0|
I was able to put on weight for the week, but my body fat % also went up. Of course 0.2% isn’t much, but it’s still an increase. Even if the weight of my body fat stayed the same, the percentage should have gone down with the addition of muscle weight. But since I’m using a scale to measure body fat and it’s only the first week, so I’m trying not to analyze it too much.
As you may have noticed the only changes I made to my diet were to add protein bars, some other protein rich snacks, creatine drinks, and protein drinks. There is sugar in a lot of that stuff, so I guess the fat gain shouldn’t be too surprising. This week I’m going to add milk and fruit to make protein shakes and see what kind of changes it has.
Check out week 9.