I’ve completed my fifth 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 29 – Sunday, February 13, 2011

I woke up sluggish this morning. Probably due to the amount of calories I ate after 7PM last night for cheat day. I gained just over 2 pounds, which has been normal the morning after for me. Hopefully I can lose it faster than usual and start losing pounds that count.

For breakfast I had scrambled eggs, 5 slices of turkey bacon, and spinach. Went for a 3 mile hike at South Mountain Park. For lunch I had Ahi tuna, peas, and lentils. After lunch I walked about 5.5 miles on the golf course, playing 18 holes. For dinner I cubed some cheap steaks and cooked it with butter, garlic, and a chopped onion in a pan. Ate it with peas and lentils. Iced my shoulders and chest while watching a movie before bed.

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I’ve completed my fourth week of 4 Hour Body. Check out previous posts:

• Before I Begin
• Week 1
• Week 2
• What I Miss
• Week 3

I started the week at 185.8 lbs and 17.7% body fat.

Day 22 – Sunday, February 6, 2011

To continue with the Ice Age chapter of the book I had a large glass of ice water to start the day. Jumped on the scale to check out the damages from yesterday and nothing new there. I gained 2 pounds just like every other cheat day. For breakfast I had scrambled eggs with salsa, black beans, and peas. I’m going to take pictures of every meal again (even if it’s a repeat) like I did for week one because it helps to see portion sizes and makes the posts look more interesting.

I went hiking at Camelback Mountain and had to park a mile away. So did a mile walk, over 2 miles hiking, and another mile walk back to my vehicle. For lunch I decided to take the turkey tacos I made last week a step further with some inspiration from The Great Taco Salad by Suzie at Waist and Taste. I used ground turkey instead of beef, black beans instead of chili beans, and didn’t use Better Than Sour Cream. It was really tasty!

I played 18 holes of golf where I walked 5.35 miles. That’s a total of 9.5 miles on my feet, so I picked up a bowl from Chipotle with veggies, pinto bears, tomatoes, salsa, guacamole, lettuce, and chicken. If there was ever a day I could go for an ice bath it would be today, but there is no way I’m going to try it. Used ice on my shoulders while enjoying some wine.

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I’ve completed my third week of 4 Hour Body. Read 4 Hour Body: Before I Begin, Week 1, and Week 2 to see where this journey began. I started the week at 187.9 lbs and 17.9% body fat.

Day 15 – Sunday, January 30, 2011

Didn’t eat breakfast this morning. Had lunch with the WordPress Phoenix crew at Gangplank which consisted of a hamburger pattie (they were out of buns), a few tomato slices, small bag of popchips, and a small brownie. For dinner I cheated a bit more and justified it because I hadn’t eaten much all day. I had some salsa and chips, chicken fajitas, and a glass of wine. I forgot to take pictures.
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I’m closing in on 3 weeks of my 4 Hour Body plan and have been thinking about things I miss eating and drinking.

1. Milk
2. Pasta
3. Bread
4. Potatoes
5. Rice
6. Iced Coffee w/ milk or cream
7. Chocolate
8. Cheese

Amazingly I haven’t been hungry on the new diet, but I’ve had my share of cravings. Lucky for me, I cleaned (ate) all of this stuff out of the apartment before I started on 4HB because I knew I’d end up cheating. I’ve been keeping a list of cravings in an app on my iPhone and plan to take full advantage of Saturday’s cheat day since I’m not traveling this weekend.

I saw nice progress during week 1, but it dropped off last week and I’m not seeing much improvement this week either. This is surprising because I was out-of-town most of the first week and ate more off the diet for dinners than I have in the last two weeks. I think I’m going to cut back on my bean portions to see if I stay full throughout the day and hopefully it will help to shed a few more pounds. I’ve been doing my fair share of cardio because I want to get in better shape too, so I wonder if that’s having an impact on weight and fat loss.