Nick's 4-Hour Body Blog: 4HB Summary Part 1 of 4: Final Results After 30 Days!

Welcome! What's this 4HB all about?

Hi All!

So I'm going to try Tim Ferriss' 'The 4-hour Body' diet. I'm an optimistic skeptic and for 30 days, starting on Monday, September 26th, I'll embark on this little adventure.

I'm and engineer and an MBA by trade and Tim has me very curious. I have been working hard at my weight and seem to have plateaued at about 208lb and about 18% body fat so its time to shake things up a bit.

I'm also a father of 2 year old twin girls, my wife Jess is coming along with me on this adventure and I'll update you on her progress as well. Tim is a swingin' bachelor from the sounds of it so consider me a real-life acid test on whether or not the more average folk can realistically fit this into their lives.

My goal is 195lb and about 12%BF which is well within the expectations set by Tim's program at 20lbs in 30 days.

I'll be talking about how I feel on the diet, how much it costs and what the results are, of course. I'll try to be as specific as possible and time/date all the things I do.

I'll put links and photos of everything I do and hopefully it will be as big a success as Tim advertises it to be!

Vote on what you think my end weight will be!

Tuesday, October 25, 2011

4HB Summary Part 1 of 4: Final Results After 30 Days!

4HB 30-day Wrap-Up Part 1-4

Hi All!

Thank you for reading my blog for the last 30 days and participating in on my 30-day 4-Hour Body (4HB) experiment, I really appreciate it! I want to write a 4-part summary post that wraps up all of my thoughts about the 4HB diet and of course summarizes the results. So we’ll get to it!

RESULTS

I am going to use my 5-Day Rolling Average (5DRA) as the *official* results but I will also offer some high-low data as well for more perspective as well. The 5DRA numbers are very conservative and because my weight would change so quickly sometimes I felt the average gave me a better idea of where I really stood. Looking at the high/low numbers and the 5DRA numbers, I think the actual results are somewhere in between. I wanted to include these averages so I could rule out any big changes due to water weight loss or cheat day gains.

I am very happy with the results especially in light of some of the lifestyle challenges I have with kiddos, work travel, etc. that will really interfere with diet plans. It should also be noted that these results were achieved with very little exercise due to my MCL sprain, low energy from the diet would have definitely lowered the amount of exercise I would do. I’ll touch on that in the ENERGY section.

Enjoy!

Here is a breakdown of the results:
Start high weight – 211.0lb End low weight – 197.4lb Total Lost – 13.6lb
Start 5DRA weight – 208.4lb End 5DRA weight – 198.7lb Total Lost – 9.7lb
Start high BF% – 18.4% End low BF% - 16.2% Total Lost – 2.2%
Start 5DRA BF% – 18.2% End 5DRA BF% - 16.4% Total Lost – 1.8%
Start Total Inches - 159" End Total Inches - 151" Total Lost - 8"

Before and After Photos (after photo is the top one):