4 Hour Body: Week 9

I’ve completed my ninth week of 4 Hour Body. This was my second 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 57 – Sunday, March 13, 2011

I had a morning tee time and was strapped for time so I made a big protein shake with milk, frozen strawberries, a banana, and strawberry protein powder. On the golf course I ate a protein bar and two small packets of trail mix. Walked about 5.7 miles while playing 18 holes of golf. For lunch I ate baked salmon, pinto beans, and sugar snap peas. Ate a protein bar for a snack and then went for a 4.9 mile hike. For dinner I had black bean and turkey taco salad. Made a small chocolate, banana, peanut butter protein shake towards the end of the night.

Protein ShakeLunchDinner

Day 58 – Monday, March 14, 2011

Drank a glass of creatine + water while making breakfast. I had a strawberry banana protein shake and some turkey bacon and spinach scramble. Ate a protein bar for a snack. For lunch I had baked salmon, pinto beans, and sugar snap peas. Ate a protein bar before hitting the golf course. Walked 5.2 miles playing 18 holes of golf. For dinner I had black bean and turkey taco salad. Late snack was 2 spoonfuls of chunky peanut butter (since it’s chunky it wasn’t good in the shake last night) and a small chocolate banana protein shake.

BreakfastLunchDinner


Day 59 – Tuesday, March 15, 2011

Drank a glass of creatine + water while making breakfast. I forgot it was lifting day, so I guess I get an extra dose today. Made a strawberry banana protein shake and the usual scramble. Had a protein bar for a snack and drank a glass of creatine + water before lifting weights. Second time at workout B today. On the incline bench press I completed 13.3 reps (5 seconds up/5 seconds down) at 110 pounds. Did 12.8 reps (5/5) at 150 pounds for leg curls. Did 50 kettlebell swings with the 50 pounder.

Now that I’ve done my second A and B workouts, I’ve found that the starting weights from the first time around are too low because of all the reps you do before determining where to start. I think all of those sets made me tired, but I will know more when I see how much my lifts increase in the third rotation. I increased pull-downs and leg curls by 20 pounds without a problem and should have done the same for the shoulder press and incline bench. I’ll try a 20 pound bump in the my next sessions.

I drank another glass of creatine + water and then went for a 3.1 mile run outside. Last night I signed up for a duathlon being held next month, so I’ll be doing more running and cycling to train. Not sure I needed something else to focus on, but I’ve always wanted to do one. Should be fun. After the run I had a glass of strawberry protein + water.

For lunch I had black bean and turkey taco salad. Ate a protein bar for a snack. Stopped at Chipotle and picked up a steak bowl for dinner. I really wanted to get the rice with it, but didn’t. I had a couple of spoons of crunchy peanut butter for a snack. Made a small chocolate banana protein shake before bed.

BreakfastLunchDinner


Day 60 – Wednesday, March 16, 2011

Didn’t feel like making the scramble this morning so I had a glass of creatine + water, turkey bacon, and a big strawberry banana protein shake. I didn’t drink the entire pitcher shown in the picture though. There is enough left for a bedtime shake. The scale showed my body fat at 14.8% this morning, which is lower than it’s ever shown. I even jumped on twice with the same results. I’m skeptical since I’ve been just over 16% the last few days.

I decided to get a BOD POD scan and set an appointment for Friday morning. I’m really curious how the numbers will compare to the Withings scale. I also want to get a true body fat % so I know how far away from seeing abs I really am and if I want to pursue getting body fat low enough for it to happen.

I ate a protein bar for a snack. Rode the stationary bike for 7 miles as part of my duathlon training. For lunch I had some steak, black beans, broccoli, and cauliflower. Had an hour short game golf lesson and then hit golf balls for another 30 minutes on the driving range. Picked up a chicken, egg, and veggie stir fry with brown rice from Genghis Grill for dinner. Had a small strawberry banana protein shake later in the night.

BreakfastLunchDinner


Day 61 – Thursday, March 17, 2011

Yesterday’s body fat % was definitely a fluke. It’s back to consistency today. Drank a glass of creatine + water, had a strawberry banana protein shake, and ate a turkey bacon and spinach scramble for breakfast. Ate a protein bar for a snack.

Lunch was some steak, sugar snap peas, and black beans. I had an hour practice session at GolfTEC and then had a protein bar. For dinner I made baked salsa chicken, sugar snap peas, and pinto beans. Finished the day with a chocolate banana protein shake.

BreakfastLunchDinner


Day 62 – Friday, March 18, 2011

I had a BOD POD body composition analysis done this morning and I’m very happy with the results. It showed 16.6% body fat which isn’t much higher than my Withings scale, which measured in at 16.3% this morning. Read my BOD POD Body Composition Analysis post for more details.

I couldn’t eat right away in the morning because of the scan, but as soon as I got back out to my car I downed a strawberry banana protein shake and drank another glass when I got home. First duathlon training day to involve both running and cycling. I ran 15 minutes (1.87 miles) on the treadmill and went 40 minutes (9.95 miles) on the stationary bike. I had a protein bar and creatine + water after I was done.

For lunch I had steak, pinto beans, broccoli, and cauliflower. Ate a protein bar for a snack. Dinner was baked salsa chicken, pinto beans, and green beans. Had a couple of spoonfuls of crunchy peanut butter for a snack.

LunchDinner


Day 63 – Saturday, March 19, 2011

Had an early morning tee time, so made a large chocolate banana protein shake and some turkey bacon. Played 18 holes of golf, but rode in a cart. Had a protein bar on the course. Stopped at Panda Express for lunch where I had honey walnut shrimp, orange chicken, fried rice, a fortune cookie, and a small Mountain Dew.

Drank some creatine + water before heading to the fitness center. After 3 days of rest it was time for workout A again. On close grip pull-downs I did 10.5 reps (5 sec up, 5 sec down) with 110 pounds and on the shoulder press I completed 10.2 reps with 100 pounds. Duathlon training called for 50 minutes of cycling which took me 13.02 miles on a stationary bike. While on the bike I drank a bottle of creatine + water.  Then I did 10 myotatic crunches and 10 cat vomits. Drank a glass of chocolate protein with milk and ate a bowl of nacho cheese chips.

I ate dinner in the mall at Sbarro, but didn’t finish the whole piece of stuffed pizza because it was so greasy. Drank a few beers later in the night.

BreakfastLunchNacho Cheese Chips


DinnerShiner Beers


Tracking Progress

It was a good week. My weight seems to have stabilized since I only added 0.1 lb  and body fat stayed the same after I started eating milk, bananas, strawberries, and peanut butter. I wonder if it took my body a bit to get used to eating extra calories and now I’ll start losing fat again.  I hope so. I’m ok with not gaining weight on Occam’s Protocol, because I know I’m adding muscle. The strength improvements prove it. Close grip pull-downs and shoulder press have both increased by 30 pounds in 2 weeks of lifting.

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
Change -16.9 -3.6
Switch to a focus on muscle gain instead of weight loss
Week 8: 3/12/2011 178.8 16.0
Week 9: 3/19/2011 178.9 16.0
Change +1.9 +0.2

Here are my weight and body fat charts from my Withings dashboard.

Withings Scale Weight & Body Fat

Check out week 10.

6 Replies to “4 Hour Body: Week 9”

    1. I like the “diet” much better because I love drinking milk. Whenever I go into some type of maintenance mode I think my diet will be much closer to this and include white carb limiting. If I’m consistently working out I shouldn’t have to watch what I eat too much as long as I stay away from the fast food joints which gave me problems last summer and fall.

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