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