4 Hour Body: Week 10

I’ve completed my tenth week of 4 Hour Body. This was my third 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 64 – Sunday, March 20, 2011

Made a big strawberry banana protein shake for breakfast and headed to the golf course. Also had creatine + water. Walked 18 holes of golf (5.5 miles) and I was exhausted on the back 9. I didn’t know if my legs were going to hold out to finish the round. Not sure if was lack of sleep (maybe 5-6 hours) or being a little dehydrated from a few beers last night. On the course I had a protein bar and some trail mix. For lunch (forgot picture) I had baked salsa chicken, pinto beans, and green beans. Took a 2 hour nap I was so tired. Had a protein bar for a snack and then had to do a 20 minute easy run for duathlon training, which ended up being about 2.2 miles. For dinner I had a glass of milk and made baked salmon, yams, and baked beans. Not exactly a slow carb meal but I need to eat up some of the other food I have in the cupboard so I don’t have to haul it back to Michigan in 2 weeks. Ate another protein bar for a snack.

Dinner


Day 65 – Monday, March 21, 2011

Started the day with creatine + water while making breakfast. Went back to making the turkey bacon and spinach scramble and had a class of chocolate protein + milk to go with it. Ate a protein bar for a snack. For lunch I had a can of light tuna and a package of mushroom flavored rice and sauce. Had a couple of spoons of crunchy peanut butter for a snack. Ate salmon and green beans for dinner and had a protein bar for a snack. Drank a couple of glasses of red wine. I figured I better drink up the 3 bottles on the counter so I don’t have to haul them back to Michigan with me. 🙂 Made a small strawberry banana protein shake before bed.

BreakfastTunaMushroom RiceDinner

Day 66 – Tuesday, March 22, 2011

I drank creatine + water before breakfast. Made a strawberry banana protein shake and a turkey bacon and spinach scramble to eat. A couple of hours later I had a protein bar for a snack. Went for a 40 minute run (4.66 miles) outside. For lunch I had baked salmon, pinto beans, and yams. Ate another protein bar. Went to the driving range and hit golf balls for an hour. Picked up a chicken bowl from Chipotle for dinner. Made a large strawberry banana protein shake later on.

BreakfastLunchDinner


Day 67 – Wednesday, March 23, 2011

For breakfast I made chocolate banana protein shake and my usual scramble. Ate a protein bar for a snack. I made turkey and pinto bean taco meat and had a taco salad for lunch. Ate another protein bar. Went to GolfTEC for an hour practice session. It was a late dinner so had another bowl of taco salad but forgot to take a picture.

Drank a glass of creatine + water and headed to the fitness center. It was a workout B day. I did 9.5 reps (5/5) at 130 pounds on incline bench and 11.6 reps at 160 pounds on leg curls. Drank more creatine + water while doing an easy 35 min ride (8.27 miles) on the bike. Finished off with 50 swings of the 50 pound kettlebell and then had a strawberry banana protein shake. Had a couple of glasses or red wine before bed.

BreakfastLunch


Day 68 – Thursday, March 24, 2011

Just another usual morning here. Creatine + water, turkey bacon and spinach scramble, and strawberry banana protein shake. Ate a protein bar for a snack. For lunch I had turkey and pinto bean taco salad. Ate a protein bar on the golf course where I walked 4.84 miles. Made some steak for dinner and had corn and baked beans on the side. I had a chocolate banana protein shake a couple of hours later.

BreakfastLunchDinner


Day 69 – Friday, March 25, 2011

Breakfast was creatine + water, turkey bacon and spinach scramble, and a strawberry banana protein shake. Ate a protein bar for a snack. Ran for 20 minutes (2.43 miles) on the treadmill followed by 45 minutes (11.5 miles) on the bike. For lunch I had some steak, baked beans, and corn. Ate a protein bar for a snack. Went to the driving range for an hour or so to work on the golf game. I ate steak, corn, baked beans, and brown rice for dinner.

BreakfastLunchDinner


Day 70 – Saturday, March 26, 2011

Creatine + water, turkey bacon and spinach scramble, and a strawberry protein shake for breakfast. Played 18 holes of golf (with cart) and ate 2 protein bars on the course. For a late lunch I had tomato soup with elbow macaroni. Went to GolfTEC and practiced for an hour. Rode the stationary bike for an hour and clocked 15.42 miles. For dinner I had a double cheeseburger, fries, and a Coke from In-N-Out Burger. Drank a couple of beers after dinner.

BreakfastLunchDinnerShiner Beers

Tracking Progress

I weighed in at 179.5 pounds and body fat was up to 16.5% this morning. I think the body fat percentage a bit of a fluke, but I did eat some things now allowed in the Slow Carb diet this week in an effort to clean out the cupboards. I’m not concerned though. I’ve been increasing weights for all 4 lifts and feeling much stronger. Running and cycling have been ramping up for the duathlon training and I’ve feeling good about my fitness level for it with 3 weeks of training to go. I am concerned about the weather back in Michigan because I need to be able to run outside and ride my actual bike outside. I may have to get a gym membership if it’s too cold.

Only one week left in my Occam’s Protocol experiment. I’m not getting huge, but I don’t think I’m anywhere close to eating the recommended number of calories per day. I do notice some subtle changes in my body which is really what I wanted. All of the cardio for duathlon training may have messed up the experiment, but I’m fine with that too.

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
Week 10: 3/26/2011 179.5 16.5
Change +2.5 +0.7

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

Withings Weight and Body Fat

Check out week 11.

2 Replies to “4 Hour Body: Week 10”

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 )

Google photo

You are commenting using your Google 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