Thread: Christiancoach 4 Hour Body Blog

Day 4.
Woke up at 4am, and knew I was not going back to sleep. Only remnants of my cold is some sinus congestion. Overall feel like I am over any transition hump of switching up the diet. I am feeling really good about the whole thing. No serious cravings at this time. There are several things currently in the house that I am easily passing on.
I am looking forward to cheat day, and at the same time, I don't feel like I am going to go wild. I can feel that eating this way is going to give me more energy. I am really looking forward to a good run.
4BH suggest eating within 30 minutes of getting up in the morning, and since I was up alone, I had a small meal of one hard boiled egg and a tablespoon of almond butter.

When my wife got up 3 hours later we had breakfast. Spinach, turkey, garlic, and feta "omelet", and avocado on the side. I remember as a child hating spinach, especially "School Lunch" spinach. 4HB makes a big deal about the benefits of spinach, so I set aside my past dislike and tried it. Going to take a little getting used to, but is wasn't horrible.


Went out for coffee with Vanessa and treated myself to three pieces of bacon.


Won't do the bacon again. It is amazing how much food affects mood, energy, and emotions, when you pay attention to it. A naturopathic doctor once asked me to pay attention to how I feel 15 minutes and 30 minutes after eating, or drinking. It was amazing how certain things that I craved and satisfied me for 5 minutes made me feel horrible 15 minutes later, which often led me back for more.

Weight at 4am, immediately upon getting out of bed: 207.6lbs
I have noticed that my weight fluctuates up to 3.5lbs throughout the day.

Feeling better again tonight. I am praying that the congestion will be gone tommorow and that I can start to enjoy the energy that I think the new diet is going to give me.
Lunch consisted of left over tri-tip and chicken, refried beans, and peas.


I went out on a new limb for dinner. I cooked a whole head of cauliflower, mixed in a can of white beans, a scoop of yogurt, and made faux mash potatos. I need a little practice to get them perfected, but amazingly good for a first try. Chicken/Turkey Sausage with Garlic and Gruyere cheese, and light cooked carrots rounded out the meal.


Hoping to sleep well........

Day 5. Cold is 90% gone.
Breakfast: Eggs, Spinach, Steak and Salsa. Side of Cauliflower and White Bean "fake potatos".


Lunch
Lentil Lamb Soup and Broccoli Slaw.


Snack
Baby Back Lamb Ribs


Dinner
Chicken Chili and Peas

Woke up at 207lbs this morning.
Breakfast: 2 Hard Boiled Eggs, Turkey Bacon (MMMMM), and Refried Beans


Lunch: Wasn't hungry so just had a bowl of chicken chili.


Dinner: Christmas Feast! Turkey (of course!) cooked all day on low in the slow cooker, Lentil soup, and Salad with Garbonzo beans, avocado, carrots, and a scoop of Cottage Cheese.


Who says eating healthy is fun!
Probably going running tommorow! 1st time out in a while. Cold is all but gone!
oh yea, I almost forgot......tommorow is our first cheat day!! Look out!
Cheescake Factory and homemade Christmas goodies here I come.
We will be doing our measurements in the morning before eating. My jeans are feeling looser.

Cheat Day!
Measurements.
Weight 218 to 206.6 = Lost 11.4 pounds
Stomach 44.5 to 43.5 = Lost 1"
Bust 45.5 to 43 = Lost 1.5"
Chest 42 to 39.5 = Lost 2.5" (seems a little off)
Bicep 13.75 to 13 = Lost .75"
All other measurements were the same.

Slept in a lot later than normal.
Breakfast. Refried Beans and Turkey Bacon

Cheat. Zuchini Muffin

Cheat. Mom's homemade candy, 3 pieces.


Part of me doesn't want to cheat! I actually have been enjoying the food this week, and really don't feel like I am craving the cheat. I am really curious to see how the next 6 days go. I pray that the weight loss which seems to have slowed over the last three days continues! So far my rate is nearly 2 pounds a day. With that I should be under 200 by Thursday morning! WOO HOO!! That would be a first in 7 or 8 years.

Dude congrats on sticking with it but 11 lbs is wwwwaaayyy to fast! You are losing more of you muscle mass at this point.

Cheat day was an interesting experience. I found myself not wanting to cheat! Some of my really bad habit foods of old were not appetizing to me at all. I could barely even eat half the pizza I bought for supper, whereas the old me would have eaten the whole thing.
I ate a small handfull of chocolate Christmas candy and it upset my stomach, and I threw the rest of the bag away. I was happy to get back to the new diet.
Lunch yesterday:
Chicken Avocado Club and Fries at Cheesecake Factory


Supper, Pizza

I only ate half, it really didnt sit well.


Breakfast on day 7
Eggs, Spinach, Chicken, Refried Bean Omelet.


Weighed in at 211 this morning. Accord to 4HB this is to be expected after cheat day. Not supposed to pay attention to the scale again till Wednesday.

Forgot to post up my Body Fat %. The only method I had access to given the holidays, and travelling was by using calipers. I came out at 24.3% body fat. I am two months away from 39 years old. The same measurements for a 40 year old would have put me at 28%. I am not taking the percentage as a literal number, but as one of many ways of tracking the change in my body.
I agree with TF in 4HB, the eyeball method is what counts!

SilveElise: Thank you for your concern. Have you read 4HB? Much of what is in the book is counter to much of the "norms" that are currently accepted within the field. This is one of them.

I have yet to read 4HB.... I will have to I know you can lose that fast just prefered not to as i did not want to lose my muscle mass.... It is alot more time intensive to get back!

Day 7 Dinner:


Day 8 Breakfast


Lunch: Chipotle Burrito Bowl!


Dinner: seasoned lamb burger, and a monster salad!

Day nine. Morning weight 207.4. Still heading back down after bing day. I better be in the 204 tommorow morning.
Breakfast


Lunch: Chipotle Burrito Bowl. Oh so good and easy!


Dinner: Garlic and Artichoke Sausage, Lentil Soup and Peas


Had a bit of craving today. Getting hungry before dinner. Had a tablespoon of Almond Butter somewhere this afternoon trying to stay strong.

I have been cooking all our meals for the last couple of years, but cooking for this diet, trying to be creative is taking a lot of time and energy.