Day 1
My work is cut out for me. Here are my starting numbers:
Weight: 239.2 lbs
Body Fat Percentage (BFP): 30.2
Measurements-
Left Bicep: 14.75 in
Right Bicep: 14.6 in
Waist (at the navel): 45.9 in
Hips: 41.4 in
Left thigh: 24.6 in
Right thigh: 25.3 in
Total inches: 166.55
Taking these measurements will be the second thing I do every morning, before eating breakfast, but after my morning pee and poo, so as to get the most accurate weight possible. I will be using the Escali Body Fat/Body Water Analyzing Scale for weight and BFP tracking and an Orbitape one handed tape measure for body measurements. I also have my "little black book", a daily planner I picked up at CVS to log all my daily stats and meal plans. Also, I have a fuckton of vitamins and supplements (more on that in a later entry) and a cabinet full of canned and dried beans.
Why beans? Well, the weight loss portion of "the 4-hour body" is based on the "slow carb diet". Long story short, you're avoiding all "white" carbohydrates. Bread, rice, pasta, etc., all off limits. Instead, you replace them with legumes. Ideally, each meal should consist of one type of meat or protein, a side of vegetables, and some kind of beans. Here is what I ate today:
Breakfast: 10 am- (30 grams of protein within 30 minutes of waking up is the rule of thumb here) 2 eggs, 3/4 to 1 cup lentils (boiled ahead of time and kept in the fridge for easy prep), and about 2 cups fresh spinach, which I throw all in the same pan and scramble them all together. Chased it with five tablespoons of sauerkraut.*
Lunch is split up into two meals, a full size lunch at 2 pm and a half size lunch at 6 pm. Today was kind of a "burrito bowl" consisting of beef, black beans, and some mixed veggies. I took about 2/3 of a pound of beef, cooked it with half a bag of frozen stir-fry veggies, and a can of black beans. I separated a third of it for the later small lunch, and had the rest for the early big lunch.
Dinner- 10 pm- pan-grilled chicken breast, 2 cups raw spinach, 1/2 can asparagus, and a "faux mashed potatoes" I made out of garbanzo beans (1/2 a can). Chased that with 3 tablespoons of kimchi.*
*Sauerkraut and kimchi are included for their probiotic qualities which improve digestion.
About 2 am: 1 glass red wine before bed. (This is the only alcoholic beverage allowed on the diet.)
To recap, my goal is 20 lbs or 5% bodyfat by January 1, 2012, whichever comes first, I guess. That's 219.2 lbs or 25.2% body fat if you're not good at math.
I know I said I'd post "before" pictures, but after taking a day to think about it, my better judgement prevailed. After all, they are quite embarrassing, and once you post images to the internet, you can never really un-post them. So the more I thought about it, the more posting embarrassing pictures of myself on the internet seemed like a really bad idea. If you care to see them, you can ask and I'll show them to you, but I'm not gonna put them out there for strangers to see. Maybe I'll take some more in a tight-fitting t-shirt to convey the same effect without jeopardizing any future runs for public office I may consider.
I did however make good on my other promise- the pictures I took are now the desktop wallpaper on my computer and laptop where I will see them every day.
Weight: 239.2 lbs
Body Fat Percentage (BFP): 30.2
Measurements-
Left Bicep: 14.75 in
Right Bicep: 14.6 in
Waist (at the navel): 45.9 in
Hips: 41.4 in
Left thigh: 24.6 in
Right thigh: 25.3 in
Total inches: 166.55
Taking these measurements will be the second thing I do every morning, before eating breakfast, but after my morning pee and poo, so as to get the most accurate weight possible. I will be using the Escali Body Fat/Body Water Analyzing Scale for weight and BFP tracking and an Orbitape one handed tape measure for body measurements. I also have my "little black book", a daily planner I picked up at CVS to log all my daily stats and meal plans. Also, I have a fuckton of vitamins and supplements (more on that in a later entry) and a cabinet full of canned and dried beans.
Why beans? Well, the weight loss portion of "the 4-hour body" is based on the "slow carb diet". Long story short, you're avoiding all "white" carbohydrates. Bread, rice, pasta, etc., all off limits. Instead, you replace them with legumes. Ideally, each meal should consist of one type of meat or protein, a side of vegetables, and some kind of beans. Here is what I ate today:
Breakfast: 10 am- (30 grams of protein within 30 minutes of waking up is the rule of thumb here) 2 eggs, 3/4 to 1 cup lentils (boiled ahead of time and kept in the fridge for easy prep), and about 2 cups fresh spinach, which I throw all in the same pan and scramble them all together. Chased it with five tablespoons of sauerkraut.*
Lunch is split up into two meals, a full size lunch at 2 pm and a half size lunch at 6 pm. Today was kind of a "burrito bowl" consisting of beef, black beans, and some mixed veggies. I took about 2/3 of a pound of beef, cooked it with half a bag of frozen stir-fry veggies, and a can of black beans. I separated a third of it for the later small lunch, and had the rest for the early big lunch.
Dinner- 10 pm- pan-grilled chicken breast, 2 cups raw spinach, 1/2 can asparagus, and a "faux mashed potatoes" I made out of garbanzo beans (1/2 a can). Chased that with 3 tablespoons of kimchi.*
*Sauerkraut and kimchi are included for their probiotic qualities which improve digestion.
About 2 am: 1 glass red wine before bed. (This is the only alcoholic beverage allowed on the diet.)
To recap, my goal is 20 lbs or 5% bodyfat by January 1, 2012, whichever comes first, I guess. That's 219.2 lbs or 25.2% body fat if you're not good at math.
I know I said I'd post "before" pictures, but after taking a day to think about it, my better judgement prevailed. After all, they are quite embarrassing, and once you post images to the internet, you can never really un-post them. So the more I thought about it, the more posting embarrassing pictures of myself on the internet seemed like a really bad idea. If you care to see them, you can ask and I'll show them to you, but I'm not gonna put them out there for strangers to see. Maybe I'll take some more in a tight-fitting t-shirt to convey the same effect without jeopardizing any future runs for public office I may consider.
I did however make good on my other promise- the pictures I took are now the desktop wallpaper on my computer and laptop where I will see them every day.