Tag: health

4 Hour Body: Week 9

Nick Momrik6 Comments

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

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BOD POD Body Composition Analysis

Nick Momrik5 Comments

BOD PODIn The 4 Hour Body, Tim Ferriss recommends getting a BOD POD scan to determine an accurate body fat %. I’ve been using a Withings scale for my measurements for almost 9 weeks now, but was curious how accurate the body fat was. After a lot of thinking I decided to get a BOD POD scan done.

This morning I headed over to Human Performance Specialists in Tempe, AZ. I paid $60 to have the scan done. For accurate results I couldn’t eat anything this morning and couldn’t apply any lotions, hair gels, deodorant, or other products to my body.

So I stripped down and changed into a pair of Under Armour spandex shorts and put on a spandex cap thingy. They weighed me and then I climbed into tho device. The door was closed and it made some weird noises as the vacuum sucked out the air or whatever sciency stuff it does. Then the guy opened the door, let the air circulate and repeated the process. I got out, changed my clothes, and received a printout with my info. A quick and easy process.

  • Fat: 16.6%
  • Fat Free Mass: 83.4%
  • Fat Mass: 29.9 lb
  • Fat Free Mass: 149.941 lb
  • Body Mass: 179.841 lb
  • Body Volume: 76.898 L
  • Body Density: 1.061 kg/L
  • Thoracic Gas Volume: 4.343 L
  • Estimated Resting Metabolic Rate (RMR): 1810 kcal/day

My body fat percentage puts me at a moderately lean rating which is “generally acceptable for good health.” The report also showed some estimated total energy expenditures for different daily activity levels.

  • Sedentary: 2317 kcal/day
  • Low Active: 2733 kcal/day
  • Active: 3149 kcal/day
  • Very Active: 3765 kcal/day

According to the info sheet I would say I fall somewhere in the active to very active range.

So what did I learn? Before heading in this morning I jumped on my scale which read 180.0 lb and 16.3% body fat. The BOD POD had a slightly higher body fat, but I’ll take that level of accuracy. I’ve been thinking about trying to get my body fat low enough to see abs for the first time in my life, so this reaffirms that the goal is within reach if I want to go for it. I don’t have any plans to get another scan done, but I’m glad I spent the cash to have it done once.

4 Hour Body: Week 8

Nick Momrik5 Comments

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).

BreakfastOccam's Protocol Day 1 LogLunchTrail Mix

Beef JerkyDinner

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4 Hour Body: Week 7

Nick Momrik13 Comments

I’ve completed my seventh 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 43 – Sunday, February 27, 2011

For breakfast I ate hard-boiled eggs, turkey bacon, and spinach. Rode for 13.74 miles on the stationary bike. Picked Mom up at the airport. She’ll be visiting until Thursday, on there will definitely be some extra cheat meals this week. For lunch I had chips and guacamole and a bowl with veggies, pinto beans, chicken, tomatoes, lettuce, and guacamole from Chipotle. Ate 3 pieces of pizza and a cannoli for dinner.

BreakfastLunchPizzaCannoli

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January & February Miles

Nick Momrik3 Comments

During the month of February I logged 84.38 miles with the RunKeeper iPhone app.

  • 9.1 miles running
  • 24.18 miles hiking
  • 18.41 miles cycling
  • 32.69 miles walking*

In January I logged 75.31 total miles.

  • 21.25 miles running
  • 2.25 miles hiking
  • 23.03 miles cycling
  • 28.78 miles walking*

*Walking includes golfing without a cart, to/from hiking trail, and cool downs after running.

I think this has really helped out my weight loss with 4 Hour Body.

4 Hour Body: Week 6

Nick Momrik10 Comments

I’ve completed my sixth 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 36 – Sunday, February 20, 2011

First time I didn’t weigh myself the morning after cheat day. Drank a large glass of ice water while making breakfast. I ate scrambled eggs, turkey bacon, and spinach. Went for a 3.2 mile hike at South Mountain Park. Went to Chipotle for lunch and got a bowl with veggies, pinto beans, chicken, tomatoes, salsa, lettuce, and guacamole (no picture). Played 18 holes of golf with cart. At dinner I had a couple of pieces of bread with garlic butter and we split a plate of fried mozzarella. I had chicken breast topped with prosciutto, spinach, mozzarella cheese, in a light lemon-butter sauce with pasta for my meal. Drank a couple of glasses of red wine and an amaretto on the rocks. Went to a movie and had a small popcorn and Cherry Coke (no picture). Went a little overboard today, but it was good stuff.

Breakfast Fried MozzarellaDinner

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4 Hour Body: Week 5

Nick Momrik12 Comments

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.

BreakfastLunchDinner

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4 Hour Body: Week 4

Nick Momrik11 Comments

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

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.

BreakfastLunchDinner

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4 Hour Body: Week 3

Nick Momrik11 Comments

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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