4 Hour Body: Week 11

I’ve completed my eleventh week of 4 Hour Body. This was my fourth 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

I started the day with a strawberry protein shake. A bit later I made a turkey bacon and spinach scramble. Walked 5.07 miles playing 18 holes of golf and ate a protein bar on the golf course. For lunch I made baked salmon, brown rice, and baked beans. Drank creatine + water and then did the A workout. I completed 8.6 reps (5/5) of close grip pull-downs with 120 pounds and 9.2 reps on the shoulder press with 110 pounds. Then I also did 10 myotatic crunches and 10 cat vomits. Drank more creatine + water and chocolate protein + milk.

I measured my blood pressure and pulse on a machine at Walmart and everything looks good there. My blood pressure was 122 over 78 and my pulse rate was 60. I forgot to take pictures of breakfast and lunch, so I’ll add the picture of the results from this test. I did a 25 minute easy run (2.66 miles) as part of duathlon training and walked 0.58 miles. Ate another protein bar for a snack. For dinner I had 3 fried eggs, green beans, pinto beans, and a glass of milk. I had a chocolate banana protein shake before bed.

Blood Pressure & PulseDinnerShake

Day 65 – Monday, March 21, 2011

Creatine + water, turkey bacon and spinach scramble, and a strawberry banana protein shake. Same breakfast routine. Ate a protein bar for a snack. For lunch I had baked salmon, green beans, and brown rice. Walked 18 holes (5.72 miles) of golf. Ate a protein bar on the course and another one after. I got lazy for dinner and polished off a can of spaghetti hoops that were in the cupboard with a glass of milk. Had a couple of spoons of crunchy peanut butter for a snack. Drank a glass of chocolate protein + milk before bed.

BreakfastLunchDinner


Day 66 – Tuesday, March 22, 2011

Breakfast was creatine + water, turkey bacon and spinach scramble, and a strawberry banana protein shake. Ate a protein bar for a snack a couple of hours later. Drank another glass of strawberry banana protein shake on the way to my golf lesson. Had a 30 minute practice session and 30 minute lesson at GolfTEC. Ate some baked salmon, green beans, and brown rice for lunch.

Had to do a 50 minute run for duathlon training and ran 5.78 miles at a solid pace. Walked 0.58 miles to cool down. I figured my legs would need some extra recovery help so I drank creatine + water after the run. Also ate a protein bar and a spoon of crunchy peanut butter. Made baked salsa chicken, pinto beans, and green beans for dinner and had a glass of milk. Was not able to eat all of the monster piece of chicken in the picture.

BreakfastLunchDinner


Day 67 – Wednesday, March 23, 2011

Was up super early to play a quick 9 holes with my GolfTEC instructor. Drank a chocolate banana protein shake on the way to the course. Walked about 2.4 miles on the course and had a protein bar after the round. Drank another glass or chocolate banana protein shake when I got home. Ate another protein bar for a snack. Ate baked salsa chicken, peas, and pinto beans for lunch. Rode the stationary bike for 40 minutes (9.45 miles) at an easy pace. Made turkey and pinto bean taco salad for supper but forgot to take a picture. Had a scoop of crunchy peanut butter for a snack.

Protein ShakeLunch


Day 68 – Thursday, March 24, 2011

For breakfast I had a strawberry banana protein shake with a turkey bacon and spinach scramble. Today was a big duathlon training day. I had to run 25 minutes and ride 50 minutes. First I ran 3.12 miles on the treadmill. I quickly ate a protein bar and jumped on the stationary bike, which I rode for 2.91 miles.

Ate baked salsa chicken, brown rice, peas, and a glass of strawberry banana protein shake for lunch. Walked 4.91 miles playing golf. Ate a protein bar on the course and another one after the round. Ate turkey and pinto bean taco salad with a small glass of milk for dinner.

BreakfastLunchDinner


Day 69 – Friday, March 25, 2011

Made a turkey bacon and spinach scramble for breakfast along with a strawberry banana protein shake. Ate a protein bar for a snack. Drank creatine + water before and after my lifting workout. After taking an extra day off from lifting because yesterday’s cardio was pretty intense, it was a workout B day. I did 10.5 reps at 140 pounds in the incline bench press, 10.6 reps at 170 pounds on the leg curl machine, and 50 swings with the 50 pound kettlebell.

That make it 4 times for each of the A and B workouts, with a lot of progress.

Lift Starting weight Starting reps Final weight Final reps % weight increase
Close grip pull-down 80 lbs 14.5 120 lbs 8.6 +50%
Shoulder Press 70 lbs 9.5 110 lbs 9.2 +57%
Incline Bench Press 100 lbs 8.3 140 lbs 10.5 +40%
Leg Curl 130 lbs 10.5 170 lbs 10.6 +31%

Each weight lifting session was probably less than 10 minutes long (5 minutes of which is the rest between lifts), so I’ve spent less than 90 minutes lifting weights in the last 4 weeks. You can get stronger and build muscle with very little gym time! I took pictures of my lifting log and the supplements I took.

Occam's Protocol Lift LogSupplements


Drank a glass of chocolate protein + milk after the workout. For lunch I had baked salsa chicken, peas, and brown rice. Walked 5.35 miles playing 18 holes of golf. I had turkey and pinto bean taco salad, peas, and a small glass of milk for dinner. Before bed I drank chocolate protein + milk.

BreakfastLunchDinner


Day 70 – Saturday, March 26, 2011

Up early for an 8:30 tee time. Ate a couple of eggs, turkey bacon, and some green beans (not pictured) with a glass of milk. Played 18 holes of golf and ate some trail mix on the course, but not all of it because some birds stole it out of the cart. For lunch I had turkey and pinto bean taco salad with a glass of milk. Ended up playing another 18 holes of golf and walked about 5 miles on the course. For dinner I had a shrimp and steak bowl from Baja Fresh.

BreakfastTrail MixLunchDinner


Tracking Progress

While I didn’t pack on 10 or 20 pounds during the Occam’s Protocol phase, I did add considerable strength and can definitely see more muscle. I ended up gaining 3.6 pounds and 0.6% body fat according to my scale. I’m going to go out on a limp and guess that if I had not taken creatine and had not eaten so many protein bars I would have seen a drop in body fat percentage, because there is a lot of sugar in that stuff. Am I happy with the outcome? Absolutely.

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
Week 11: 4/3/2011 180.6 16.4
Change +3.6 +0.6

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

Withings Weight & Body Fat

So there you have it, my 11 weeks of experimentation with 4 Hour Body. I won’t be doing full-detailed weekly recaps like this anymore because it takes too much damn time. I will write some shorter posts here and there as I continue to tweak my diet and exercise routines.

What’s next? On Monday I start the drive back home to Michigan and I’ll be focusing on the duathlon for the next two weeks (race is on April 16th). One of my goals is going to be to add more muscle and drop body fat at the same time.

If you have any questions about anything from my 4HB journey, let me know in the comments and I’ll be happy to help.

Read my summary of 4HB: 4 Hour Body Really Works.

7 Replies to “4 Hour Body: Week 11”

  1. Thank you!
    I’ve gained 6lbs and 1.9% body fat in the first week of Occams protocol, so I’m scared all this weight I’m putting on is just going to fat. I’ll ride out the whole month but I hope I don’t end up gaining all the lbs in fat instead of muscle. Workouts don’t seem to be enough. We’ll see..

    Like

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