Saturday, February 15, 2014

The Four Hour Body -Week 1 Check In w/ Body Metrics

Last week I put up a post about the 4 Hour Body diet plan. Since then I've had a good bit of interest from friends regarding the 4 Hour Body. While I can't get into all the details in a blog post, I can suggest you go grab the book, and I will give you a peak at what I'm eating and how I'm feeling.

To start things off, I'm viewing this diet as an 'experiment.' As such, I went and tested a bunch of basic biometrics last Monday (see below for details). I'll follow up on these numbers with some post experiment blood work at either the 4 week or 8 week mark.

Anyway, if you're thinking about giving this plan a try too, here's a look at what you might want to eat and a refresher on the basic 5 principles of the diet(again, super high level overview...get the book for details!).
  1. Avoid White Carbs
  2. Eat the same foods (makes for less planning)
  3. Don't drink calories
  4. Don't eat fruit (might struggle here a bit)
  5. Take one day off per week
Last Weeks Meal Log

Day Breakfast Lunch Dinner Other and Snacks
Monday -Almond Butter
-Salad w/ Avocado,
Peppers, Oil and Vinegar
-Thai Basil Chicken
-Bok Choy Stir Fry
-Almond Butter
Tuesday -2 Eggs Over Medium
-Avocado & Black Beans
-Almond Butter
-Australian Grass
Fed Beef Tenderloin
-2 Glasses Red Wine
-Almond Butter
Wednesday -Almond Butter
-Starbucks Bacon,
Egg, Gouda Sandwich
w/o bun
-Single Bag of Mixed
"Gas Station Meal"
-2 Bags of Organic
Beef Jerky
-Bag of Cashews
-Moe's Southwest
Grill: Chk, Pork
Burrito Salad w/o
rice or shell
-Breve Espresso
(not caramel!)
Thursday -Almond Butter
-McCormick & 
Schmicks Rainbow
Trout w/ Double Veggies
Spaghetti in EVOO 
w/ Trader Joes Sauce
-1 Glass Red Wine
-Almond Butter
Friday -Almond Butter
-3 Eggs Over Medium w/
Spinach, Banana Peppers ,
Ham Steak
-Salad w/ Avocado,
Turkey, Cheese, 
Oil and Vinegar
-Thai Butternut
Squash Soup
-Almond Butter
-Planters Pistachio
Nut Mix
Cheat Day
-2 Eggs & Avocado
-Giant Chocolate Cupcake
-Homemade Ruben Sandwich -Pizza, Cheese Sticks, Wings, Hoagie
-Moscow Mule
-Almond Tea Cookies
-Kettle Potato Chips
Sunday*-2 Eggs & Avocado-Rotisserie Chicken
-Kale Blazer

-Ginger Ale*
*Sunday I came down with the stomach flu in the afternoon. Couldn't eat much or keep it down so the evening was pretty much a late night Ginger Ale after I was finally feeling somewhat better (around 1am)

The 4 Hour Body has a 'stack' of supplements it recommends which include:

  • Policosanol
  • Alpha Lipoic Acic (ALA)
  • Green Tea Extract
  • Garlic Extract
I have not added these supplements to my regimen just yet, but do continue to take:
Body Metrics
Updated stats...

HDL (Good Cholesterol) = 173
LDL (Bad Cholesterol) = 85
Triglycerides = 51
Fasting Glucose = 85
Blood Pressure = 111/78
BMI = 22.9
Weight = 157
Body Fat % was 16.1% (which is a bit high for me)

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