Weight - 200.0lb
Mood - very good today!
Didn't do BF today and I have only been weighing in every other day. Weighing in every other day seems to keep me more motivated to stay on course and the weight losses seem more dramatic than weighing in day to day. I like that and will probably keep weighing in every other day throughout this stint.
Mom is in town this weekend so tomorrow will probably be cheat day but I hope to get right back on track on Sunday with the diet! Have a great Friday night!
Breakfast - 2 eggs with ham on the skillet
Snack - Turkey pepperoni and snap peas and diet coke
Lunch - Greek salad and wine
Dinner - Chili Verde with refried beans and vino
Desert - cupcake with my sister at her birthday
exercise - 45min jiu jitsu morning training
Friday, February 24, 2012
Thursday, February 23, 2012
Day 21 All good!
Weight/BF% - didn't weigh in today
Mood - very good!
Diet is going well today but I don't think i'll be able to get into the gym today which is ok for me when it comes to weight management. For me, exercise makes virtually no difference in my weight, only diet really effects my weight.
So far, the blog seems to be the biggest difference maker in behavioral change, it reinforces my willpower. I'm not sure why that is really but the accountability aspect of the blog is something that seems to resonate with me. If you haven't tried a blog, try it, might be the best thing you can do to attain a goal that has been tough to reach.
Meals
9am - 2 scrambled eggs and bacon w/ coffee
12pm - veggies and dip
1pm - Dim Sum - not the puffy stuff, fried tofu and some spicy green beans
7pm -
7pm -
Exercise - none
Wednesday, February 22, 2012
22 Days Left!
Weight/BF% - 203.2lb, 17.3%
Mood - very good!
Had a great morning jiu-jitsu session this morning for about 45min then off to work. My weight is a bit on the high side for me and it is about 5lbs more than when I stopped the 4HB last October. I really think that will come back down under 200lb here before the week is out. This bump in weight seems to be a result of my ski vacation more than anything.
Meals
9am - 2 scrambled eggs and bacon w/ coffee, splenda, cream
12pm - Greek salad, diet coke
3pm - red bull and some laughing cow cheeses
7pm -Salad with beans and some deviled eggs and a diet coke
7pm -Salad with beans and some deviled eggs and a diet coke
Exercise - 45min BJJ session
Tuesday, February 21, 2012
23 day countdown!
Weight/BF% - UNKNOWN
Mood - Feel good! Ready to kick off!
Hey gang!
Been a while since I did my blog and I have tried many thing to continue weight loss and/or maintain current weight and I think I have figured out a real key to maintaining and losing weight for me... BLOGGING.
Blogging seems to be a real key to accountability for me, its kind of a pain in the arse BUT it does keep me really accountable. If I slip, I have to tell all of YOU about it and that is just no fun.
I think my weight is pretty close to where I left off after I stopped tracking and in this series of blogging, I'll be focusing in on just some of the simple things that made 4HB a success for me in the beginning when I originally tried the 30-day program back in September 2011.
I just got back from a massive snowboarding and beer bender at Whistler mountain in Vancouver BC and I'm staring a trip to Las Vegas squarely in the eyes here mid-March so I figured no better time to trim down and watch the health a bit than right now!
This short 4HB stint will be a bit different than the 1st 30-day trial because I'm incorporating exercise into this run. If you read the 1st series, I was injured with an MCL sprain that kept me from doing almost any kind of exercise at all for the 30-days.
Please let me know if there is anything else you want to note or write about ok!
Meals
7am - 2 hard boiled eggs and coffee
12pm - diet coke and a cobb salad
5pm - some pepperoni and a diet coke
7pm - baked chicken with salad and wine and Brussels sprouts
7pm - baked chicken with salad and wine and Brussels sprouts
Exercise - 30min weight session
Monday, October 31, 2011
Week 6 Results! Changes and Consequence
So,
It seems weight loss has slowed and overall BF% and total inch losses have slowed as well. Adjustments I have made in the last week to the 4HB plan have most certainly had an effect. I'll detail below what I have changed in the 4HB plan and the edits I will make going forward to kick start weight loss again. I am still away from my end goal of 195lb and 12% so I'll continue to make the adjustments necessary. I think once I'm there, I can make more adjustments to maintain stable weight, BF% and inches.
For the week over week results, my 5DRA weight was down 0.8lb to 196.7, BF% down 0.3% to 16% and total inches down 0.5" to 149". It was a good week to experiment and see what the adjustments would bring. Still some gains and made a dip under the 195lb mark on Saturday.
Next week I will be traveling so I'll have spotty data but will try to hold as closely to the 4HB program as I can. Last time I was away for business travel my weight and BF% decrease slowed a bit so I expect the same.
Changes made:
It seems weight loss has slowed and overall BF% and total inch losses have slowed as well. Adjustments I have made in the last week to the 4HB plan have most certainly had an effect. I'll detail below what I have changed in the 4HB plan and the edits I will make going forward to kick start weight loss again. I am still away from my end goal of 195lb and 12% so I'll continue to make the adjustments necessary. I think once I'm there, I can make more adjustments to maintain stable weight, BF% and inches.
For the week over week results, my 5DRA weight was down 0.8lb to 196.7, BF% down 0.3% to 16% and total inches down 0.5" to 149". It was a good week to experiment and see what the adjustments would bring. Still some gains and made a dip under the 195lb mark on Saturday.
Next week I will be traveling so I'll have spotty data but will try to hold as closely to the 4HB program as I can. Last time I was away for business travel my weight and BF% decrease slowed a bit so I expect the same.
Changes made:
- Added more diet coke to diet - I will adjust to lower to 20oz. per day
- Added more cream (6-9 little half and halfs per day) and stevia to coffee in the morning - I will lower the cream amount and remove the stevia
- Stopped PAGG - considering restarting PAGG but unsure yet
- Eating later in the morning - will work to eat earlier in the day
- Did not follow 4HB plan strictly on day after cheat day - Will make sure to tightly follow 4HB plan on day after cheat day
Sunday Oct. 30th, Weight - 198.0lb, BF% - 15.8%
Monday Oct. 31st, Weight - 199.8lb, BF% - 16.3%
Tuesday Nov. 1st, Weight - 198.2lb, BF% - 16.3%
Wednesday Nov. 2nd, Weight - 198.6lb, BF% - 16.1%
Thursday Nov. 3rd, Weight - 196.2lb, BF% - 15.9%
Friday Nov. 4th, Weight - 197.2lb, BF% - 15.7%Saturday Nov. 5th, Weight - 193.4lb, BF% - 15.9%
Friday, October 28, 2011
4HB Summary Part 4 of 4: Next Steps and 4HB
4HB Summary Part 4 of 4: Next Steps and 4HB
*Note* today I was 195.8lb and 16% BF on the scale. I'm pretty stoked about that! My post below was written on the 30th day of the program so a bit of time has elapsed since then.
NEXT STEPS
From here, I have debated where to go next. I am very happy with my weight at 198.5lb and my BF at about 16.5%. My target is around 195lb and about 12% BF which will take some work no doubt. These goals are somewhat arbitrary with no real solid reason behind them. I am more scared of regression than I am excited about further progress.
One challenge I am facing is coming to a maintenance phase in the diet. I am really unsure about how to proceed with this step. I really didn’t have any trouble with weight maintenance before I started 4HB so I might move back toward my old eating habits a little but probably not much.
Whatever I change, I will be sure to updated in weekly posts and let you know what was changed and the impact of those changes. I plan on staying with the 4HB diet for at least 2 more weeks I might go so far as up to 90 days. It really depends on where I'm at with my goals and how I feel at the time.
To wrap up, I have experienced more weight loss and BF loss doing 4HB in one month than I have in years of trying different exercise and diet routines. The results I have experienced are definitely worth the 30 days of work I have put into the 4HB plan. I think the monetary cost and the time commitment are really so low if you are at all interested in it, I would buy the book, try it AND BLOG ABOUT IT!
To wrap up, I have experienced more weight loss and BF loss doing 4HB in one month than I have in years of trying different exercise and diet routines. The results I have experienced are definitely worth the 30 days of work I have put into the 4HB plan. I think the monetary cost and the time commitment are really so low if you are at all interested in it, I would buy the book, try it AND BLOG ABOUT IT!
Thanks so much! Stay tuned for results from week 5 and a *New Graph!* (I know, such a nerd..)
4HB Summary Part 3 of 4: Energy Level and 4HB
4HB Summary Part 3 of 4: Energy Level and 4HB
ENERGY
During the 4HB diet, be ready for your energy level to take some hits. I have been somewhat low energy throughout the diet with some real low energy spots in the last 2 weeks. I haven't been exercising as much as I normally would due to an MCL sprain. In retrospect, 4HB would have required me to lower my exercise quantity quite a bit and I might lower it considerably anyway as I continue on with the 4HB diet. Personally, my body seems to respond best to weight loss efforts with a 90% focus on diet and 10% focus on exercise.
That was an important realization for me, (again for me) exercising has little or no impact on my weight, only diet does. That doesn't mean I'll abandon working out but given an extra hour in the day to work out or plan meals, I feel the time is better spent planning meals if the goal is weight management.
Two 30min exercise sessions per week might be a good amount of exercise with this diet without over taxing you and making you too tired. I’ll probably end up at two 30min weight sessions and two jiu jitsu sessions and some yoga mixed in per week. Also, one good thing I have experienced is the complete absence of blood sugar crashes. I get one or two of these a month and I have not had one in the last 30 days. If you experience these heinous things, this is another benefit to 4HB.
All in all, lowered energy levels are worth the results and not having to deal with blood sugar crashes is a very nice benefit along with the drop in weight and BF%. Be wary of your energy level though. I feel that a failure point for many folks on a diet plan has to do with feeling too tired and trying to do so much exercise that they eventually need more energy from foods not a part of their diet plan. I would recommend skipping a work out or greatly toning down the workout before deviating from the 4HB diet plan. Again, almost all of my losses came with very little exercise and close adherence to the 4HB diet plan.
Thanks for reading!
ENERGY
During the 4HB diet, be ready for your energy level to take some hits. I have been somewhat low energy throughout the diet with some real low energy spots in the last 2 weeks. I haven't been exercising as much as I normally would due to an MCL sprain. In retrospect, 4HB would have required me to lower my exercise quantity quite a bit and I might lower it considerably anyway as I continue on with the 4HB diet. Personally, my body seems to respond best to weight loss efforts with a 90% focus on diet and 10% focus on exercise.
That was an important realization for me, (again for me) exercising has little or no impact on my weight, only diet does. That doesn't mean I'll abandon working out but given an extra hour in the day to work out or plan meals, I feel the time is better spent planning meals if the goal is weight management.
Two 30min exercise sessions per week might be a good amount of exercise with this diet without over taxing you and making you too tired. I’ll probably end up at two 30min weight sessions and two jiu jitsu sessions and some yoga mixed in per week. Also, one good thing I have experienced is the complete absence of blood sugar crashes. I get one or two of these a month and I have not had one in the last 30 days. If you experience these heinous things, this is another benefit to 4HB.
All in all, lowered energy levels are worth the results and not having to deal with blood sugar crashes is a very nice benefit along with the drop in weight and BF%. Be wary of your energy level though. I feel that a failure point for many folks on a diet plan has to do with feeling too tired and trying to do so much exercise that they eventually need more energy from foods not a part of their diet plan. I would recommend skipping a work out or greatly toning down the workout before deviating from the 4HB diet plan. Again, almost all of my losses came with very little exercise and close adherence to the 4HB diet plan.
Thanks for reading!
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