4HB Results: A New Challenge Begins

Warning: at the end of this post are three pictures of a very fat man. Topless. Proceed with caution. ๐Ÿ˜‰

I haven’t posted an update in three weeks. I can’t do that anymore. The point of this blog was transparency in my search for fitness, and I’m not being faithful to that.

To that end…

The Body Transformation Challenge

I have been taking a great blogging course online and became aware of the personal improvement website of one of the course creators. Serendipitously he had just posted a 90 day body transformation challenge that I immediately joined. I’ve been needing some kind push to get back out of the funk, and I think this is just what I needed.

The goals are yours. If you want to bulk up, you can. If you want to lose weight, you can. The point is to transform your body, which fits right along with what we find in The 4-Hour Body. He just wanted to get a bunch of people doing the challenge together to have accountability. I’ve already sent my photos, and he said he’ll be posting them on his blog. Honestly, that terrifies me, but it’ll motivate me!

In fact, if you’d like to join the challenge as well, head over to Upgrade Reality and sign up! It would be awesome to have our own 4HB team of people in the challenge. If you sign up, be sure to let me know!

I think it’s working so far because…

I’ve never had a better week.

My post on Monday mentioned that it’s been difficult to avoid the between-meal food. I’m happy to report that it hasn’t been a problem this week! I’m eating more at meals, and I’m also making sure to take a snack for a second lunch in the afternoon. I have also stopped drinking diet coke. I believe that not eating enough and drinking diet coke were the two biggest reasons I cheated during the day with chocolate.

In my last update post, I said I should try to tweet my workouts. I actually had completely forgotten about that, but I’m going to write myself a note to remember to do it. I owe myself a run today. I would appreciate it if you called me out on days I don’t tweet my workout.

Focus on exercise

Another thing I’ve changed is how I determine my goals. I’ve been talking to another 4HB follower who has been helping me figure out areas for improvement. You’ve probably seen my articles about goal setting and tracking, but I have to admit I know more about that process now than I did back then. I think what I was missing that is key are the “action steps” to achieve my goals.

For example, I said I’d like to get to 200 and I’d do it by making sure I lost 2 lbs a week. But how will I lose 2 lbs a week? The answer to that question is the action steps I will take. For example: eat 3-4 slow-carb meals a day 6 days a week; jog Monday, Wednesday, and Friday; and strength train on Tuesday, Thursday, and Saturday. I’ve realized that I can’t make sure I lose fat without making sure I’ve established how I will do that.

As a result, my focus is now more on exercise. The food is almost second-nature to me now, so I want to turn my attention on the one thing I should be doing but have avoided because I don’t like it. I’ve never made it a habit to work out, and I’m lethargic because of my size. I have decided that I will start working out and let my body catch up to my mind. The 90 Day challenge has rejuvenated the spirit of determination in me, so I’m going to – literally – take it and run and let my body realize it needs to catch up.

The dreaded “before” pictures

For consistency, I am going to put my stats up again. I don’t know that I believe them (my scale has been finicky and I think I measured poorly last time), but worst-case scenario they make the change to next time more dramatic. Also, for this next month I’m not going to weigh myself. I will measure every 2 weeks. I’m going to just pay attention to my diet and exercise, how my clothes feel, and what my wife tells me.

Last time I reported it, my weight was 292.
Today, I weigh 295. That’s a change of +3 lbs (I don’t think that’s accurate, but it *has* been 3 weeks).

Last time my total inches were 206.875.
Arms: 32.75
Legs: 56
Waist: 53.5
Hips: 50.25
Neck: 17.5

Total: 210, for a change of +3.125 inches.

Overall changes since Dec 22, 2010: From 309.8 down to 295 (-14.8 lbs). From 218 inches down to 210 (-8 in.).

I took these on May 10.

292 - May 10292 - May 10292 - May 10

Call to action!
I’d love it if you guys did this challenge with me. Go check out the challenge article at Upgrade Reality and sign up. Then tell me about it, and we will do this together!

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  1. Good luck for the challenge! And keep us updated here on the blog please. ๐Ÿ™‚

    It takes a lot of courage to post pictures on the web and write about the failures, not only about (probably faked) results. I think it’s a good way to be honest about yourself, and I noticed that it helps a lot when you start getting comments. That boosts motivation and helps to keep up a steady stream of posts.

    • Thanks for your support, Carsten. You’ve been one of the folks who’s been part of this blog since almost the beginning, and knowing guys like you are still around makes me feel some pressure (the good kind!) to get some solid results. ๐Ÿ™‚


  2. Do you have an iPhone or Andriod phone? Runkeeper will automatically tweet runs, and is pretty a pretty sweet app/site in general http://runkeeper.com/user/justhamade/profile I haven’t used it much in a while waiting for my Achilles to feel better.

    I think 6 days a week is a bit too much and not very MED or 4HB. What day of the week do you have the most time to workout? I would do a longer workout that day for me usually Saturday or Sunday depending on what sports I am playing that weekend.
    During the week my workouts are usually really short, 10mins or less.
    I do some sort of exercise everyday, these days focusing on getting to 100 pushups so I usually do that.

    Also I would recommend to plan your workout around your meals. A good read for you http://www.bodyrecomposition.com/fat-loss/training-the-obese-beginner-part-2.html

    • I have an android phone, but my GPS seems to suck right at my house. I tried using mapmyrun’s app to see how long I ran, but it never picked up on me. I’ll try runkeeper.

      I didn’t think 6 days was too bad…it’s only 3 days of each thing. The jogging is more the “physical activity” part of the lifestyle and I don’t think it’s what Tim would call “exercise”. The strength training is, and it’s a max of 15 mins 3 times a day. Ha…did you realize you said “6 days a week is too much” and then “I exercise every day”? ๐Ÿ™‚

      I’ll check out that article today.


      • I did say too much then everyday … but that is what I meant.

        Running/Jogging is one of the hardest things on your body. If you are running for 30-60 mins 3 times a week that is too much. Running can also be detrimental to lean body mass, although this is more significant for people with lower BF%. Here is a good article on running http://chadwaterbury.com/a-different-way-to-run/

        Although running is recreation, I am that is not the recreation that Tim meant because it is hard on your body and needs lots of recovery.

        Personally I only run once a week, and play a sport usually 1-2x a week.

        For the everday/everymeal stuff it is 2mins and very MED and helps glucose to go where you want it (muscle) not where you don’t (fat).

        • I haven’t read the article yet, and while I agree completely that it’s hard on your body (high-impact on your knees, lots of repetitive muscle contraction, etc) – especially when you’re obese – I don’t know why it would be any harder on your body than playing tennis, baseball, basketball, football, soccer, etc. I can’t think of any recreational activity that I could do that wouldn’t be hard on my body. Swimming would probably be my preferred recreational activity, and is low impact but highly efficient, but I don’t have access to a pool. I guess a 20 minute jog with occasional sprints is much more convenient to me and much better than sitting on my butt. ๐Ÿ™‚

          Those star jumps are pretty rough too! They actually hurt this morning. I don’t jump very high, so I have less time to extend and come back to center before landing. The directional change is jarring!


    • There’s always http://www.gmap-pedometer.com for folks who don’t have cool phones or live in foreign countries…(or both)

  3. Mercedes says

    I joined!! I got to get this new me! I’m going to workout mwf with kettleball swings and maybe a walk the other days doing 4hb

    • Awesome, Mercedes! Blog about it and I’ll come back and check up on you, and I hope you’ll do the same! So far I’m doing well, I think! I’ve at least gotten my exercise in this week! ๐Ÿ™‚


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