Four Hour Body Results – In short: IT WORKS. (@timferriss)

Over the past 4 weeks, I tried a version of the 4 hr body from Tim Ferris.  At the core, I followed the diet and supplement reccommendations but not the workouts or “ice baths”.  As mentioned in my first post on this topic, I continued Crossfit – 5 days per week – because I wanted to understand how this diet would affect my performance.  First, here are my measurments (number after dashes is post diet):

Neck: 15.25in — 15 5/8
wrist : 7in (yes, I have two wrists) — no change
Right bicep: 14.25in — 14.5
Left bicep: 14.5in — 14.75
Navel: 38in — 36
Hips: 39.5in — 38.5
Right quad: 24.5in — 24
Left quad: 24.75in — 24
Forearm: 11.5in (yes, I have 2 arms) — 12
Body fat: 24.5% – couldn’t calculate
Weight: 195 lbs – I didn’t have the same scale, so I didn’t record.

Generally, I lost 2 inches from my navel, gained size in my arms and very clearly changed my body composition.  If anything, people saying, “Hey, what have you been doing?!” If that’s not a metric for success, I don’t know what is.

I went from a place where I couldn’t see any abs, but my stomach was reasonably flat, to this:
image
I didn’t notice any strange side effects either.  I was getting up in the middle of the night to pee more often than I previously recalled, but I have trouble associating that entirely with the program as I was drinking a lot of water.  Also, I didn’t have biblical gas.  I thought this diet would really strain my marriage and actually, I think it worked well.  My wife liked that I could drink wine with her.  I also made it a point to try and not split hairs about where we went for dinner and simply found something that worked.  That usually meant meat, salad.

Oh, and the glorious cheat day.  I think it’s so so so important that you really go crazy here.  You should hate yourself, just a little, when this day is over.  It makes the next 6 days not so bad. It was simply a stream of consciousness of eating – walked into starbucks for coffee, bought a peanut butter cup to go with my black eye.  Yes, I’ll have the sausage gravy over my fried chicken, biscut, eggs and hash browns.  At the movies, the box of peanut M&Ms was glorious.  And come Sunday, beans and eggs for breakfast.  No problem.

Another thing I learned: fake sugar really makes you hungrier. I avoided protein bars except for Saturdays and kept to the no more than 16 Oz of diet drinks. (Tons of lemon water though) In the past week, I ate 2 protein bars (380 calories each) which probably was at least the amount of calories I consumed at a meal and in 2 hours, I was ravenous again. Had another protein bar. Still not satiated. Stick to whole foods the best you can, it’s amazing the difference this choice makes.

The idea of eating more at each feeding w fewer feedings was a hard readjustment for me. It turns out that this was better for my day to day focus at work because I wasn’t always trying to eat every two hours. The preparation goes without saying, it’s a big deal. You also need to give yourself enough time to ACTUALLY eat and, news flash, big meals take time to eat. But, keeping an ounce of nuts or small pre-packaged peanut butter is great for that 2hr “bridge” before a workout.

As for Crossfit, I felt as good as I ever have.  Honestly, I was probably getting more carbs than I normally would under a paleo framework.  If anything, this was as close to completing a Whole30 challenge.  And, I didn’t go insane.  And, I’m still doing the diet.  And, tomorrow is Saturday.

Let’s dance, chicken parm sub and bread pudding.  I’m coming for you.

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We are busy. We are overbooked. We are traveling. We are unmotivated. We are tired. We are agitated. We are unproductive. We are overweight. We are unhappy. We are why. I'm a pharmacist, I travel regionally for work and have been all of these things. What elevates me from these emotional ditches? Good health. My nearly 100 year-old Italian grandmother "Nana" said a long time ago: "If you don't have your health, you don't have nothing." Considering she still rakes leaves and gives me hell for, well, just about everything, I think she's pretty damn sharp and fit. On the other end of the spectrum: My dad died at 65 from a heart attack. He was a diabetic, a previous smoker, a recovered drug addict, a food addict, hypertensive, arthritic, immobile nearing amputation and, simply, wasn't living. For all intensive purposes, I'm fit and healthy. Armed with degrees in biology and pharmacy (read: loans) and these two family stories, you'd think staying on track is easy. Newsflash: it's not. Traveling / Working / Fathering / Mothering / fill-in-the-blanking are obstacles we all have to overcome. So, how do we do it? Suitcase Fitness was born from the hope that by sharing my small health and fitness victories while traveling, others may be inspired to find new ways to stay engaged with their health. My vision is that others will use this venue to share their "baggage" and small steps taken to overcome health challenges. I get by with a little help from my friends. - The Beetles The things that last, never happen overnight. - Slaves

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