Day 7 - Damage Done

7am - weight 206.4lb BF 17.7%

So cheat day did about 4.8lbs of damage and 0.3%BF damage but I'll get most of that back today I think as it's back to work on the 4HB!

I hope to be back down to the 201lb range by Tuesday or Wednesday morning and breaking the 200lb barrier later this week. The numbers hurt this morning but the cheat day was a good mental break from 4HB and while I didn't necessarily need it week 1, I feel like I'll definitely need it end of weeks 3 & 4.

**2 special notes, my friend Matt, who is also doing this diet with me was down 7lbs last week and my wifey, Jess, is down 1.5lb as well so we're all moving in the right direction!**

7am - Breaky today, 2 fried eggs, coffee, a bit of beans and some ham cooked in the skillet. Sorry no pic but it ain't nothin' you haven't seen before!

1130am - had a mexicanish lunch, refried beans, guacamole and diced up chicken I had in the fridge. Pretty good football food.
7pm - I didn't photo my dinner but it was a pretty simple dish of roasted chicken I bought at the grocery store and some brussels sprouts. Nothing too thrilling! I had a snack earlier of a glass of wine and pepperoni earlier in the day.

Why this photo? One thing I thought I'd just touch on is *preparation*. That has been pretty key for me during the 4HB diet and it is critical to prepare to make this diet easier on you. It only takes me a few minutes to think about what to have for dinner the next day and get most of the utensils out for breakfast tomorrow.

This way, when I get up in the morning, I can get a cup of Joe, grab some eggs, green onions, tomatoes and some Virginia ham, chop it all up on the cutting board, mix it in with the eggs in the bowl and have the skillet heated up and ready to go. This really minimizes breakfast time.

Thought I would put this out there as preparing the night before for the next day's breakfast and dinner is something that has helped a lot.

See you Monday!