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