Monday, January 30, 2012

4 Hour Body Experience: Week 3 Summary

Week 3:  1/23 - 1/29/11

Data:
Weight - 170 (3lb reduction)
BMI - 26.63 (0.47 reduction)
Heart Rate - 60 BPM
Blood Pressure - 149 / 70
Neck - 16.125 in
Chest - 41.25 in
Waist - 30 in
Hip - 31 in

Cold Showers:
Procedure: 2 min hot, 7 min cold
Mon 98.5 61 96.7
Tues 98.8 58 95
Wed n/a n/a n/a
Thurs n/a n/a n/a
Fri 99.1 60 95
Sat 97.4 64 94.6
Sun 98.7 62 95.6
Weekly Avg 98.5 61 95.38

Weekly Training Schedule
Monday - BJJ (2 hours)
Tuesday (AM) - BJJ (1 hour)
Tuesday (PM) - Boxing (2 hours)
Wednesday - Active Recovery - Reaction Drills & Yoga (1 hour)
Thursday (AM) - BJJ (1 hour)
Thursday (PM) - Rock Climbing (1/2 hour)
Friday - Strength & Conditioning (1 hour)
Saturday - Active Recovery - Yoga (1 hour)
Sunday - Active Recover - Taught Private Boxing Lesson (1 hour)
Total Weekly Training Hours:  10 1/2 hours

90 Second Exercises:
1/23/2012 30/30 sec assit. One-leg squat

30 sec chair push up
1/24/2012 30/30 sec assit. One-leg squat

30 sec underhand wall push up
1/25/2012 90 sec jumping jacks
1/27/2012 45 sec chair row

45 sec jumping jacks
1/28/2012 90 sec wall push ups
1/29/2012 45 sec wall pull

45 sec dip

90 Second Exercises (Cheat Days):
1/26/2012 Session 1

45 sec underhand wall push up

45 sec short bridge

Session 2

45 sec push up

45 sec squat

Session 3

45 sec squat

45 sec short bridge

Strength and Conditioning:
 
1/27/2012
Warm Up
2 x 10 air squat
2 x 10 jump squat
2 x 10 box jump
2 x 20 lunge
Workout
2 x 10 overhead lunge @ 2 x 15#
4 x 5 Straight leg deadlift
134/145/155/165
Two-hand DB Swing
10 x 35/45/55/70
rest "a little" between sets
Then
5 x 5 DB Jerk @ 2 x 65
Warm Down
Row
20 sec Sprint + 40 sec active rest
10 rounds
2278 m, 135 cal, 155 watts

Weekly Notes:
Monday
     Revised Training Schedule - Essentially all elements are the same, volume is slightly increased to about 11 hours of training per week, and some days have simply been switched around.  Yoga is more spread out to smaller sessions.  In the future, the weeks training schedule will be logged in the weekly notes due to the changing content of "cross training days."
     Revised Diet - 4HB does not reference specific macronutrient ratios which I believe are an integral part to manipulating body composition.  Previous ratios were based on other diets that I had tried and found success with.  My guideline for my diet the reamainder this "training camp" is the Game Over Cut Diet Vol. 4 (by Scivation) at least for the purposes of macronutrient ratios.  The diet plans prescribed in GOCD are 50% protein, 30% fat, and 20% carbohydrates.  This has been incorporated to the 1500 calorie diet I am currently on.  Meals are also broken down into only 6 meals rather than 5 and two snack or small meals.  The revised plan can be seen below.  Other notes, supplements, and tips/tricks have not changed.  See CHEAT DAY CHANGE concerning cheat days.
     Cheat Day Change -  Cheat days (days on which I cheat, NOT an entire binge day) have been changed from Monday and Friday to Monday and Thursday.  This is for several reasons.  My hardest training days are early in the week, so I need fewer days to deplete my glycogen stores.  Secondly, there are an odd number of days (7) in the week which means that with two cheat days, one depletion cycle will be shorter than the other.  I combat water retention due to carbohydrates and sodium, I would rather the longer of these two cycles be the days leading up to my weekly check-in on Monday morning.
Friday
     Strength Goal Changes - My previous goals were set based on limited weight training equipment.  In the recent week I have regained access to a full weight room, cardio equipment, and track at Illinois Central College.  I adapt many of my workouts from those logged in the Gym Jones calender and have drawn unequivocal inspiration from the "wisdom" section of their website.  I found, via the internet, an article ran by Men's Fitness in March of 2011 in which the writer, Joel Snape, documented his experience with Gym Jones. The article discussed what Mark Twight (owner of Gym Jones) would consider "adequate" performance.  These standards can be found below, under neath the diet update, with the standards in normal text and the standard per my goal weight of 160lbs in (parentheses).
     Sample Meal Plan - I often document my diets in precise measurements of calories and grams of protein, fat, and carbohydrates.  However, this is a bit misguiding as I certainly do not keep track of all these figures to lethal precision on a daily basis.  I DO mentally keep track as I am preparing my food for the day each morning.  A chart (such as that below) gets stuck to my refrigerator so that I can reference it while cooking.  The percentages and decimals of grams / calories are purely for reference purposes and NOT calculated to such precision each day.  In the Scivation book "Lean Mass" guidelines are given as to how to make meals with a few simple steps.  This starts with first selecting a protein source, then add allotted fruits and/or vegetables, thirdly fulfilling any further fat allotment, and lastly adding any spare carbs.  A sample Daily Menu of mine can be found below, underneath the updated fitness goals.
Monday (1/30/12)
     Additional Fat Testing Procedure - Precious BMI and PBF calculations were done using a simple android app (link below) that I had installed on my phone.  This is not the most accurate procedure (using height, weight, waist size, and a crude stick for guessing your fitness level), but it was a convenient option.  The rules of the bet with my friend were that the fat test procedure did not matter so long as it was consistently used.  From here out I will include the results from this app in the data section for consistency's sake but have also implemented another procedure for comparison and/or accuracy.  I acquired a body fat caliper (link at bottom of page) and am using the Jackson / Pollock Method 3 (link provided) to determine the results.  Each pinch site is tested and recorded three times, the average then being submitted to the linked calculator.
Daily Intake (1500 Cal)



Protein 50% 750 cal 187.5g 1.17g / lb
Fat 30% 450 cal 50g 0.31 g / lb
Carbs 20% 300 cal 75g 0.47 g / lb

Veggies 4 x 4g 16g 64 cal

Fruit 1 x 15g 15g 60 cal

Bean 1 x 15g 15g 60 cal
Meal Cal Protein Fat Carb Descrip.
1 - 8 am 330 35 10 25 Fruit & Veg
2 - 11am 290 35 10 15 Bean
3 - 2pm 252 35 8 10 Egg & Veg
4 - 5 pm 220 35 8 10 Veg
5 - 8pm 220 35 8 10 Veg
6 - 10pm 182 35 6 5 Whey

1494 186 50 75


49.80% 30.10% 20.10%
*Meal 1 = breakfast



**Meal 2 = pre workout



Goal Update:
Deadlift Max - 2x Bodyweight (320 lbs)
Front Squat Max - 1.5x Bodyweight (240 lbs)
Overhead Squat Max - 1x Bodyweight (160)
Bench Press Max - 1x Bodyweight (160)
Pull-up (chin over bar, arms lock at bottom) - 25 reps
Kettelbell Snatch @ 24kg (or 55lb Dumbbell) - 150 reps in 10 min

Sample Meal Plan:
I make six meals out of the following sources:
     Protein - Whey Protein (2 x 44g), 6oz of grilled chicken or lean turkey, 6oz lean beef or lean pork chop, egg beaters and/or tofu, 6ox fish
     Carbohydrates - Fruit or starch (usually whole grain pasta or Kashi cereal) equal to 15g carbohydrates, 4 servings of vegetables equal to 4g Carbohydrates, one serving of beans equal to 11g carbohydrates, one serving of fat free cottage cheese (about 110g) or 1/4 cup Greek yogurt
     Fat - one serving of nuts or Smart Balance oil equal to 14g fat (usually spread throughout several meals)
     Other / Filler - any remaining carbs / fat allowed for a particular meal is usually reserved for condiments such as ketchup, steak sauce, miracle whip, low fat or fat free salad dressing, etc.

Links:
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Monday, January 23, 2012

4 Hour Body Experience: Week 2 Summary

Week 2:  1/16 - 1/22/12

Data:
Weight - 173 lbs (Down 2.6 lbs from last week)
Neck - 16 in
Chest - 41.5 in
Waist - 31 in
Hip - 31 in
Heart Rate - 52 BPM (up 4 BPM from last week)
Blood Pressure - 139 / 75 (Slight increase last week)
Body Fat - 6.7% (Increased 0.2% from last week)
Body Mass Index - 27.1 (Down 0.4 from last week)

Cold Showers:

Procedure: 2 min hot, 4 min cooling, 4 min cold
Mon n/a n/a n/a
Tues 97.7 59 95.7
Wed 98.7 60 94.9
Thurs 98.5 7 min at 64 95.5
Fri n/a 7 min at 64 96.1
Sat n/a 68 n/a
Sun n/a 68 n/a
Weekly Avg 98.3 63.8 95.6

90 Second Exercises:

11/17/2012 45 sec wall push up

45 sec air squat
1/18/2012 90 sec jumping jacks
1/19/2012 45 sec push up to side plank

45 sec side squat
1/20/2012 30 sec jumping jacks

30 sec short bridge

30 sec good morning
1/21/2012 15/15 sec assist one-leg squat

60 sec jumping jacks
1/22/2012 30/30 sec one-leg squat

30 sec push up

Strength and Conditioning:
1/19/12
Warm Up:
Around the world 10/10
Figure 8 x 10/10
Workout:
30 sec KB snatch (ea. side)
3 rounds @ 30 sec rest
30/45/65 #
1 min deadlift @ 175
4 rounds @ 30 sec rest
10/8/7/7 reps
30 sec DB Jerk (ea. side)
3 rounds @ 30 sec rest
45/55/70#
Long Rest, Then:
Burpee to Pull Up
10/9/8/7/6/5/4/3/2/1
Walking Lunge x 10 between sets
Cool Down:
10 min Yoga

1/21/12
"Play" on rock wall at Bradley University

1/22/12
~1 Hour "good" climbing on rock wall

Weekly Notes:
     Monday - Cheat Day Change - I have opted for cheat meals rather than cheat DAYS for several reasons.  First, the 4-6 hour binge, or cheat half-day, principle was good in theory, but always became ATLEAST 6 hours and was far too easy to slip into an all day eat-a-thon.  That being said, two full on cheat days per week quickly destroyed any progress that I had made throughout the rest of the week.  Third, going one step further, I think even one full on cheat day would be rather detrimental and wreak havoc on long term progress when it comes to fine tuning an athlete's body that is already in "good" shape.  Fourth, on (even if it is extremely large) cheat meal can quench craving and put you back on track without implementing an all day binge.  So the cheat days have become cheat meals, replacing the last planned meal of the day on Friday and Monday.  There is also a third planned semi-cheat meal and that is on Monday morning.  This is where I eat my planned breakfast, but upon seeing my results and measurements (hopefully in a positive light) give myself an addition reward that morning.  Other rules from 4HB are still in play, those being starting with fast carbs and moving to slower starches during a cheat meal, a large dose of capsicum (in the form of cayenne pepper or hot sauce) in the meal prior to the cheat, 90 seconds of exercise before and after the cheat meal, and eating fruit and drinking grapefruit juice with the cheat meal.  If numbers are your thing, then here are a few to consider.  My BMR (base metabolic rate) in August of 2011 (when I was near my current goal weight with a similar training schedule) was about 1800 calories per day.  1800 per day x 7 days per week = 12,600 calories per week.  Currently I am consuming 1500 planned calories per day (10,500 per week).  12,600 - 10,500 = 2100 calories to spare on cheat meals per week.  Divide this by my two planned cheat meals and you get a calorie cap (for each) of ~1220 calories. Capping a cheat meal is somewhat counterproductive to the psychological aspect of a cheat/relief/free meal, but the numbers provide a "margin of error" in case your curiosity gets the better of you.  Also, on this day I did still take a cold shower, but forgot to log my body and water temperature.
      Tuesday - Diet Modification - For the first meal of the day Whey Protein Powder was mixed with coffee for a quick metabolism boost to get things rolling.  Most of my hunger pangs are during down times at work or later in the day, thus, I have chose the "liquid meal" for the first meal of the day and moved the solid meals to later.  There have also been a few minor changes to meal contents though total calories and macronutrient rations have not changed.  The most recent diet can be found below.
     Thursday - Supplement Timing - My most recent diet is more specific as to when supplements are taken.  Whey Protein is consumed at the first meal of the day, following my morning 90 Second Exercises.  My multivitamin is taken with the first solid meal of the day to assist in absorption and give my body most of the day to digest the contents.  My joint supplement is taken with the multivitamin as I believe this will help in the absorption and usage of its contents as well.  The Green Tea supplement is taken mid day after I have finished drinking coffee for the day.  My body tends to digest caffeine slowly, so I stop consuming coffee about midway through my working hours.  The Green Tea supplement is taken with my last cup of coffee as to not keep me awake when I'm ready for bed.   I also had an additional, unplanned, cheat meal at the end of Thursday; however, I did continue with the planned cheat meal on Friday as well.
     Saturday - The thermometer I keep in my gym bag broke, so I was unable to take body temperatures on Saturday and Sunday.
     Sunday - A little over and hour of "good" rock climbing and bouldering has replaced the yoga workout in my training schedule.  Yoga is still included, but in smaller doses as to allow for more cross training.  See the updated schedule below.

Diet:
January 19, 2012 Diet


Notes:











Sleep Bed at midnight, wake at 7 am

Daily Intake (1500 Cal)




Wake Up Drink 500ml ice water


Protein 160g 640 cal 42.70%



90 sec of exercise


Fat 62g 558 cal 37.20%



Breakfast w/in 1 hour


Carbs 75g 300 cal 20.00%


Bed 30 min ice on body



Veggies 4 x 4g 16g 64 cal

Coffee add saigon or cassia cinimamon


Fruit 1 x 15g 15g 60 cal

Juice Grapefruit, see Cheat Days


Other  5 x 5g 25g 100 cal







Meal Cal Protein Fat Carb

Supplements:



1 - 8am 167 30 3 5 Whey Protein Whey Protein - one scoop with first solid meal
2 - 11am 216 25 8 11 Veg
Universal Animal Flex - one pack per day with first solid meal
3 - 1pm 252 25 8 20 Fruit
Equate Men's One Daily - one per day with first solid meal
4 - 4pm 232 25 8 15 Beans and Veg Mega-T Green Tea (Pill) - one per day taken mid day
5 - 6:30pm 226 25 10 9 Veg






6 - 9pm 231 24 11 9 Veg
Tips and Tricks:



Snack - 10:30pm 174 6 14 6 Nuts
Sugar Free Pudding w/ Whey Protein


1498 160 62 75

Sugar Free Jell-O





42.70% 37% 20.00%

Salad Dressing



*Meal 2 = pre workout





Mustard, vinegar, sweetner

**Meal 3 = post workout



Sweet Onion Sauce











Vinegar, sweetner, minced onion, basil
Cheat Days:




Teriyaki Sauce



Monday and Friday





soy sauce, minced onion, parsley, ginger, garlic
Cayenne Pepper or hot sauce with meal prior to cheat

Sweet and Sour Sauce



Cheat on last meal of day




sweetner, worcestershire, ginger, garlic, vinegar, mustard
Grapefruit juice with cheat meal









Start with fast sugars, move to slow starches








90sec exercise prior to meals and < 90 min after








Supplements:  Current "Stack" is the same as Week 1, picture below

Training Schedule:


*Update 1/24/12

Monday BJJ Technique 1 hour

BJJ Sparring 1 hour
Tuesday (AM) BJJ Sparring 1 hour
Tuesday (PM) Boxing 2 hours
Wednesday Light Boxing Drills 30 min

Yoga 30 min
Thursday (AM) BJJ Technique 1/2 hour

BJJ Sparring 1/2 hour
Thursday (PM) Rock Climbing (if Club is meeting) 1 hour
Friday Strength and Conditioning 45 min

Yoga 15 min
Saturday Light Boxing Drills 30 min

Yoga 30 min
Sunday If climbing on Thurs

Strength and Conditioning 45 min

Yoga 15 min

If no climinbing on Thurs

Rock Climbing   1 hour
Weekly
11 hours













































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Monday, January 16, 2012

4 Hour Body Experience: Week 1 Summary

 Training Schedule:

Unchanged from planned prescription

 Diet:
See Notes

 Strength and Conditioning:
1/6/12
Warm Up with light lifts
Push Press x 30 sec @ 95#
Hold on chest x 30 sec
4 x with 30 sec rest
rest 2 min
30 sec deadlift @ 95#
30 sec wall sit
30 sec air squat
3 x with 30 sec rest
rest 2 min
30 sec ring row
30 sec ring hang
3 x with 30 sec rest
30 min yoga

1/7/12
Warm Up - 3 min shadow boding
8 burpees
5/5 one arm resistance band jerk press
60 sec tuck jump
60 sec shadow box
60 sec tuck jump
60 sec shadow box
5 x with 1 min rest
20 air squats
30m hill sprint
jog to bottom of hill
3 x no rest

1/11/12
2 x 10 air squat
2 x 5 jump squat
2 x  tuck jump
2 x 20 walking lunge
2 x 20 overhead walking lunge
Then
10 x two-hand res. band swing
10/10 x one-hand res. band swing
10 x two-hand res. band swing
3 rounds @ 30 sec rest
2 x 30 sec hand stand on wall
30 sec rest between
one-hand res. band jerk press
50/40/30/20/10 each side
no rest
Then
30 sec dead hang + 50 mountain climbers
3 x no rest
Cool Down
500 reps any combination of res. band exercises

1/14/12
2 x 30 air squat
2 x 30 forward walking lunge
2 x 30 backward walking lunge
rest 1 min
one-hand res band swing
one-hand res band raise
10/9/8/7/6/5/4/3/2/1 each exercise, each side
rest 1 min
15 burpees
10 x side lunge
4 rounds at 1 min rest
squat, high pull, clean, push press
6 each side then 3 each side
no rest, rest 1 min after
4 x 5/5 assisted one-leg squat
4 x 10/10 one-arm wall push up
Then
2 x 50/50 res. band lawnmowers
Cool Down:
10 min yoga

90-Second Exercises


 Morning Exercises
Date


1/10/2012 1 push up / second for 30 sec

30 sec plank

30 sec chain breakers
1/12/2012 Chair Inclind Push Up

Air Squat


Chair Dips

30 sec each
11/14/2012 30 sec push up

60 sec plank
11/15/2012 30 sec horizontal pull

30 / 30 sec one hand plank



Cheat Day Exercises
Date
1/13/2012 Session 1

15/15 sec 1 arm wall push up

30 sec bent over fly

30 sec underhand wall push up

Session 2

30/30 sec 1 arm wall push up

30 sec underhand wall push up

Session 3

45 sec vertical pull

45 sec lunge

Session 4

45 sec chair dip

30 sec fly

15 sec squat

Session 5

45 sec chair push up

45 sec squat

Data Log:

Shower / Bath
Week 1 5 min cooling, 1 min hot, 3 min cold

Body Temp A Water Temp Body Temp B
Mon 98.2 n/a 96.3
Tues 98.9 n/a 96.7
Wed 99 59 97.9
Thurs 99.1 72 96.3
Fri 97.7 7 min at 69 94.6
Sat 98.7 64 96.7
Sun 99.9 gradual to 60 95.7
Weekly Avg 98.8 64.8 96.3

Weight
June of 2010 - 201 lbs
February of 2011 - 183
August of 2011 - 162.5
December of 2011 - 180
1/1/2012 - 178
1/9/2012 - 176.5
1/16/2012 - 175.6


Body Mass Index (BMI)
June of 2010 - 31.48
February of 2011 - 28.66
August of 2011 - 25.45
December of 2011 - 28.19
1/1/2012 - 27.88
1/9/2012 - 27.64
1/16/2012 - 27.5

Percent Body Fat (PBF)
December of 2010 - 12.1%
February of 2011 - 12.1
August of 2011 - 5.3
December of 2011 - 12.5
1/1/2012 - 10.7
1/9/2012 - 7.5
1/16/2012 - 6.5

Resting Heart Rate (RHR)
June of 2010 - 67 Beats Per Minute (BPM)
1/1/2012 - n/a
1/9/2012 - 60 BPM (late evening)
1/16/2012 - 48 (Early morning upon waking)

Blood Pressure
June of 2010 - 140 / 70
1/1/2012 - n/a
1/9/2012 - 138 / 98
1/16/2012 - 137 / 72

Neck Size
1/1/2012 - n/a
1/9/2012 - 16.5 inches
1/16/2012 - 16 in

Chest Size
1/1/2012 - n/a
1/9/2012 - 41 inches
1/16/2012 - 41.5 in

Waist Size
1/1/2012 - n/a
1/9/2012 - 31.5 inches
1/16/2012 - 31 in

Hip Size
1/1/2012 - n/a
1/9/2012 - 31 inches
1/9/2012 - 31 in

Weekly Notes (1/9 - 1/15/2012)
Tuesday:
  • First day grocery shopping with recommendations from "The 4 Hour Body".  Cost is approximately the same as before, about $80 for two weeks of groceries
  • Unable to measure shower temperature at the current time due to lack of a glass thermometer with low enough readings
  • Green Tea as a drink has been taken out of diet and replaced with supplement.  I would prefer to drink the tea rather than take a pill, but I could not find Yerba Mate (recommended by Tim Ferriss) in the coffee/tea or dietary supplement sections of my grocery store (Walmart).  Supplement purchased was Mega-T Green Tea:  Dietary Supplement.  Package recommends 3 / day.  Current dosage is 1 / day.  Contains green tea, yerba mate, acai, caffeine, chromium, and other ingredients
Wednesday:
  • Bet for dinner made with fellow personal trainer.  The bet is to see who can loose a greater percentage of their current PBF in 50 days.  My goal is to drop ~34% of my current fat mass (eg:  2.6% is about 34% of 7.5% [my fat mass at the time of the wager]).  The loser buys dinner for the winner.  Everyone works hard, then everyone pigs out, everyone gets more fit, and everyone wins!
  • Cold showers opted for over ice baths for cost effectiveness and time convenience
  • Cold shower temperature measured at coldest point.  Washing done during brief hot interval at beginning of session
Thursday:
  • Cold shower taken at my gym (Peoria Athletic Club).  Tap water was not particularly cold so temperature was kept at constant lowest setting for 5 - 10 min; approximately 72 degrees Fahrenheit.  Decrease in body temperature was approximately equal to previous procedure with considerably less discomfort
Sunday:
  • A few slight diet modifications.  Calorie total and Macronutrient ratios remain the same.  Meal times and contents were adjusted to more accurately represent what I consume on a given day.  If you were to categorize my diet, I suppose it would most closely represent a Target Ketogenic Diet (TKD).  However, while carbohydrates are restricted they represent 20% of may daily calories which is certainly not up to par by most "low carb" diet standards.  I have also violated one of the 4 Hour Body (4HB) principles of not eating fruit, seeking a "sweet tooth quencher" in the for of fruit pre-workout with my whey protein.  All other 4HB recommendations have been taken into consideration.  A low glycemic index food (such as nuts) was chosen as a pre-bed / last meal snack to promote better sleep.  First meal is a moderately large dose of protein with minimal other nutrients within one hour of waking.  This is to spur my metabolism early in the day.  Fat intake gradually increases throughout the day to aid in recovery.  All other diet notes, supplements, tips/tricks, and cheat day rules remain the same as the previous week's post.
  • Meal
    Cal
    Protein
    Fat
    Carb
    1 - 8am
    193
    30
    5
    7
    Eggs or Fish
    2 - 11am
    208
    25
    8
    9
    Veg
    3 - 1pm
    252
    25
    8
    20
    Fruit
    4 - 4pm
    232
    25
    8
    15
    Bean & Veg
    5 - 6:30pm
    208
    25
    8
    9
    Veg
    6 - 9pm
    231
    24
    11
    9
    Veg
    Snack - 10:30pm
    174
    6
    14
    6
    Nuts

    1498
    160
    62
    75


    42.70%
    37%
    20.00%
    *Meal 2 = pre workout



    **Meal 3 = post workout



Supplements and Links:
Mega-T Green Tea
Body Fortress Whey Protein
Equate Men's Multivitamin
Universal Animal Flex (Joint Supplement)
Current Fat Calculation Method
*Convenience opted for over accuracy.  This will change in the future, but calculations will still be included from this method in later data logs
Peoria Athletic Club
Another Good FREE Book that I frequently reference when starting a new diet from ground-zero
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