4 Hour Body Experience: Week 5 Summary

Week 5:  2/6 - 2/12/2012

Data:

Weight - (Scale still does not have battery - on order)

BMI -(See above)

PBF (Old) - (See above)

PBF (New) - 5.02

Heart Rate - n/a

Blood Pressure - n/a

Neck - 16.125 in

Chest - 41 in

Waist - 30 in

Hips - 31 in

Training Schedule:

Monday - BJJ 2 hours (1 hour technique, 1 hour sparring)

Tuesday AM - BJJ - 1 hour (sparring)

Tuesday PM - Boxing (2 hours)

Wednesday - Strength and Conditioning

Thursday - BJJ - 1 hour

Friday - Yoga - 1 hour

Saturday - Strength and Conditioning - *See Weekly Notes

Sunday - Full Rest - *See Weekly Notes

Cold Showers:

Procedure - 1 min hot, 7 min cold

Tuesday - Hot Bath Day

Strength and Conditioning:

2/8/2012

Warm Up

2 x 5 wall squat

2 x 10 squat @ 45

2 x 5 goblet squat @ 25

Workout

2 x 30/30 sec push press @ 2 x 20#

2 x 30/30 sec squat @ 2 x 20#

two rounds @ 2 min rest

Round 1 - 25/20/11/22 reps

Round 2 - 25/20/8/21 reps

Then

2 x 5 shoulder dislocate (45/45)

2 x 5 narrow grip OHS (45/55)

2 x 5 SOT + OHS @ 2 x 10#

Then

2 x 5 wall squat (20/40)

2 x 10 squat (135/225)

2 x 5 goblet squat (80/100)

2 x 5 shoulder dislocate (65/45)

Then

OHS x 10 @ 60/50/40/30/20

Cool Down

Grip - Deadlift hang @ 165

3 x 1 min @ 30 sec rest

 

2/11/2012

Warm Up

2 x 10/10 Around The World @ 20

2 x 10 walking lunge

2 x 10 backward lunge

2 x 10 big arm circles @ 2 x 5

Light Row x 3 min

121 watts, 658m, 37 cal

Workout

1 hand DB snatch x 10/10 @ 40

1 hand DB jerk x 10/10 @ 40

3 min Row

2 rounds, 3 min rest between

R1:  183 watts, 752m, 48 cal

R2:  185 watts, 752m, 47 cal

Then

Burpee x 10

Air Squat x 10

Push Up x 20

3 min Row

*See Weekly Note

90 Second Exercises:

7-Feb	90 sec jumping jacks
2/8/2012	30/30 sec lever push up
	30 sec wrestler's bridge

2/11/2012	15/15 sec lever push up
	30 sec squat triplet
	30 sec chair dip
2/12/2012	15/15 sec lever push up
	30 sec bent over fly
	30 sec air squat

90 Second Exercises (Cheat Days):

2/6/2012	Session 1
	30 sec 1 push up per sec
	30 sec good mornings
	30 sec air squat
	Session 2
	90 sec air squat
	Session 3
	30/30 sec lever push up
	30 sec short bridge

2/9/2012	Session 1
	30 sec chair dips
	30 sec jumping jacks
	30 sec squats
	Session 2
	90 big arm circles

Weekly Notes:

 Monday:

•  Cheat Day Change - I am still having three cheat meals per week.  One is a "junk" meal on Monday morning as a reward, or "comfort", meal Monday morning after weight / data check.  One is Monday night as a "good" carb load consisting of mostly starches and whole grains and minimal junk.  The third replaces the last meal of the day on Thursday night.

Thursday:

• Weight check, scale had a dead battery on Monday, is 170 lbs.  There is no change between this week and the prior which means that  BMI also has no change this week.
• New Diet and Macronutrient Ratios - This week's weight measurement signaled that my progress had reached a plateau.  After an honest examination of my cheat meals I realized that they were not meals, but more closely resembling the 4 - 6 hour binges that I had initially planned.  The trend here is that these binges, true to the definition of the word, were a difficult to control and call a stop to, hence the planned meal stretches to a couple hours of binge eating, and a planned 4 - 6 hour binge draws out to an entire cheat day.  Given this information there needs to be a procedural change.  This observation teaches me, and those of you reading, several things:  A)  I was grossly underestimating the number of calories being consumed at each cheat meal due to their extended time frame, B)  that error was overriding a great deal of the hard work I was putting in each week, C)  the cheat meals, rather than the daily calorie intake is more likely the cause of the progress plateau, D)  rather than cut my daily calories any lower, a more effective and sustainable solution will be to reduce the number of cheat meals per week in combination with a readjustment of macronutrient ratios within the day's intake.  Ferriss himself stated that the moderate plan that you can stick to will result in better results than the perfect plan that you can not sustain.  Given the volume of training I partake in in a given week, I have opted for a higher percentage of carbohydrates in my daily diet.  Initially I waned a lower, but not super low, carb intake, but this adjustment serves two primary functions.  It will allow me to have more energy during grueling training sessions as per the function of carbohydrates.  It should also reduce the frequency and intensity of the urge to binge on sugary and high carb foods if the daily intake of carbohydrates is increased.  To break the plateau, the best solution I can think of is to consider weekly calorie consumption rather than the daily.  The explanation from this is earlier in this section.  I am dropping to one cheat meal per week, on Monday morning and overhauling my macronutrient ratios to better suit my training practices.  The cheat meal is still allowed to span a maximum of two hours, 90 seconds of exercise are required prior to and after the cheat meal, the meal following the cheat is to have a high capsicum content, and grapefruit juice is still consumed with the cheat meal.  The content of the cheat meal will include both simple and complex carbs.  The new plan will be implemented on Monday, February 13th.

• February 13, 2012 Diet
  Daily Intake (1500 Cal)
  Protein	42.70%	640 cal	160g	1g / lb
  Fat	27.60%	414 cal	46g	0.29g / lb
  Carbs	29.60%	444 cal	111g	0.69g / lb
  		1498 cal
  Meal / Time	Cal	Protein (g)	Fat (g)	Carb (g)	Descrip.
  1 / 8 am	276	30	4	30	Kashi + Whey
  2 / 10 am	265	25	5	30	Pasta/Beans + Eggs/Tofu
  3 / 2 pm	225	25	5	20	Fruit + Cottage Cheese/Yogurt
  4 / 4:30 pm	212	25	8	10	Vegetable + Beef/Pork
  5 / 7 pm	185	25	5	10	Vegetable + Chicken/Turkey/Fish
  6 / 9:30 pm	165	25	5	5	Vegetable + Chicken/Turkey/Fish
  Snack / 11 pm	174	6	4	6	Nuts
  	1502	161	46	111
  Notes:					Cheat Meal:
  Meal 1	Breakfast, whey w/ coffee				Monday morning
  Meal 2	Pre-Workout				90 seconds of exercise before
  Meal 3	Post-Workout				90 seconds of exercise after
  Snack	Apx 1 hour before bed				Grapefruit juice with meal
  Sleep	Bed @ midnight, wake @ 7 am				Simple and Complex carbs
  Wake Up	Drink at least 500ml ice water				Following meal is SPICY
  Bed	30 min of ice on body prior
  Coffee	add saigon cininamon
  Juice	Grapefruit, see Cheat Meal
  Garlic	with one meal daily
  Lemon/Lime	With one meal ever other day
  Capsicum	With one meal ever other day
  Sugar Free Jello	Mix one packet at start of ea. Week
  Supplements:
  Whey Protein	Muscle Pharm Combat Powder - one scoop daily
  Joint Guard	Universal Animal Flex - one pack daily
  Tea Supp.	NOW Slimaluma Plus - two capsules daily
  Multivitamin	Equate Men's One Daily - one per day

• I want to take a minute to closely examine some of the finer points of this proscription.  Firstly, notice that my protein intake is still at one gram / pound of (goal) bodyweight.  This is fairly common recommendation by many sources on the web.  Secondly, notice that carbohydrate intake is still around 100g which is what some sources (sorry, no link) suggest to keep the body out of ketosis.  That is not a primary concern of mine, however, it should be noted, thirdly, that fat intake is still close to 30% which is considered fairly high by most dietary standards.  There are also some noteworthy points about when I am eating what.  Notice that the carbohydrate dense meals are early in the day, reminiscent of a Target Ketogenic Diet.  The reason for this is that the body needs more energy early in the day and less as physical activity winds down.  Most of my training sessions are during the noon hour, and thus I am loading my body with energy nutrients (carbs) prior to training.  Note that in relation to this theory, calories consumed per meal also generally decreases throughout the day for the same reason.  Also along those lines, protein consumption remains fairly constant throughout the day and fat intake per meal peaks in the middle of the day before decreasing in later meals.  Most meals are within 2 - 3 hours of each other with one exception occurring around my training session in which I want to have energy for, but do not want to feel too full going into it. A final note on fat, the last meal of the day is a healthy fatty snack to promote sleep (suggested by Ferriss).

Saturday:

• Overtraining - Fortunately I have been intelligently involved in the fitness game to recognize the difference in reasons why I do not have the "will to train."  That is, I can usually recognize whether I need to "suck it up" and get to the gym or if I am actually symptomatic of over training.  On Saturday I really did not want to go in for my strength and conditioning workout, but I sucked it up and drove to the gym.  I warmed up, got through the first three rounds and was dead.  I thought to myself that they should have been hard, they should have down right sucked, but they should NOT have been nearly as draining as they were.  I was not sore, my muscles did not ache, but I WAS mentally drained and extremely physically lethargic.  On the very rare occasion I had absolutely no will to continue.  I opted out of the majority of the workout and took an contrast shower consisting of 1, 2, 3, 2, 1 minute intervals of hot water followed by cold before moving to the next duration.  To make the case for my overtraining, I had a bit of a runny nose and sore throat on Sunday and did not pay much attention to it other than popping a few vitamin C tablets and one Advil Congestion Relief just to fend things off.  Monday morning I had a full blown cold, note that I rarely get sick.  Further documentation of this will be included in next week's (Week 6) notes.