4HB Results: Japan, March, and Last Week

I’ve got a couple different kinds of results for you today, so let’s get right to them.

Donations going to Japan

After the earthquake and tsunami in Japan, I pledged half of my blog income would get donated to relief. Now, I have to preface this by saying my blog is young, and March was actually the first month I made any solid loot. It’s not much, but I am thrilled to send $50 to the Salvation Army’s Japan Earthquake Relief. I was going to donate to the Red Cross, but they already have $120 million. Then I thought about World Vision, but they also have enough for their 2 year plan. The Salvation Army is still accepting donations, and they’re well known and trusted. Thank you again for your support for my Japan pledge!

March Challenge results

This challenge was not as successful as the Japan fundraiser. I did learn a few things during the month, though, so I’m happy to report about it. The good news is I lost weight. It was only 3 pounds, but each one counts. I also lost over 2 inches in March. I’ve learned a few things in the process.

Water is important
We know that water is important, but it’s more important than we realize. They tell you to drink at least 64oz in a day, but the days I drank more I lost more. It helped with expulsion (high-protein diet = difficulty in the bathroom). I also can tell when I’m thirsty (when most people realize they’re thirsty, they’re already dehydrated). I’ve also realized I can use water as an appetite suppressant when I want to eat but know I don’t need to.

MED is real
When I first heard of the minimum effective dose, I was skeptical. I found out – at least for exercise (and tanning) – it’s legit. I did a little over an hour of exercise all month, and I feel stronger. My wife has told me my muscles are bigger. And the proof: I was able to increase my set! And I did it without ridiculous soreness like I used to experience at the gym. As an added bonus, I did it at home with stuff I already had (I don’t own a kettle bell yet)

Counting calories alone isn’t enough
This one could get a little controversial. If you’ve read The 4-Hour Body, you know that calories in/calories out is touted as a fantasy. Yet we all know people who use that method to lose weight. I was curious how much I was eating because we’re told in the book that we don’t need to count calories. Eating what I wanted to and tracking later showed me that my days were coming in around 1700 calories. So mathematically, I should have lost around 13 lbs (I used myfitnesspal with a 10 lb goal). What do I think the reasons are?

  • I ate stuff other than protein, legumes, and vegetables at times I shouldn’t have
  • I didn’t spend an hour at the gym every day

I think you can eat whatever you want and lose weight by calorie restriction. But I also think you have to work out a lot more. Only doing the three strength exercises in the book is enough, but only if you’re also following the food guidelines exactly. That’s my main goal for April.

Latest weekly results

Now, in terms of weekly results, I am frustrated. I continued this week doing things the way I was supposed to. I do feel bloated and backed up today, so hopefully some of that will be relieved soon (I’m going to eat lots of kimchi and drink lots of mate). I also don’t know why my inches aren’t moving in the right direction.

Last time I reported it, my weight was 291.6.
Today, I weigh 291.6. That’s a change of 0 lbs.

Last week my total inches were 209.
Arms: 33.25
Legs: 56
Waist: 53.5
Hips: 49.5
Neck: 17.5

Total: 209.75, for a change of +.75 inches.

Overall changes since Dec 22, 2010: From 309.8 down to 291.6 (-18.2 lbs). From 218 inches down to 209.75 (-8.25 in.).

Plans for the coming week

Now that the weather is much nicer and the sun is out longer, my wife and I will be spending more time outdoors. We are walking in the evenings, and next week we’ll start training for a couple races I want to do this year. I’ve already missed the 10K I’ve done four times, but there’s a 5K in May that I’m excited about that ends with a 100m crawl through the mud! The second is a half marathon in November. I keep thinking I have plenty of time, but my friends remind me that 13 miles is a long way to run! So I’ll be training for the 5K, and then I’ll just keep going for the half marathon. More on these things to come.

How about you? How is your progress? What challenges or victories have you had recently in your journey? Please let me know; Iโ€™d love to hear from you!


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  1. Hey Jason,

    Are you sure you only took in 1700 calories? That seems really low. I was tracking my calories and macros and ate way more than you about 2000-2300 and lost weight and fat.

    I would love to do a bodyweight exercise routine for you. I’ll email you.

    • Except for my cheat days, yes. I have been tossing around the idea of needing to consume more. I might try it this week just to see. Sticking with 4HB, just consuming more calories. Maybe adding a more robust 2nd lunch.

      My recent calories have been: 1742, 1510, 1491, 1823, 1203, 1386 (fasting between these two), and 1707. My cheat day I’m sure was over 2000.

      I’ll be looking for your routine and definitely trying it out! ๐Ÿ™‚


  2. Hey Jason
    Great job with getting 3 pounds closer to finding your fitness ๐Ÿ™‚

    I have been counting calories also. I have found that I loose at least 1-2 lb during the weeks I absolutly stay within my calories allowed and don’t have a crazy out of control cheat day. But if the next week I go crazy on my cheat day or kind of slack on 1 day with the calorie counting then I will loose the progress I made week before. And you are absolutey right about working out more. The weeks that I do at least 3 hours of cardio I always lost more. But guess who would go and screw it up the next week ๐Ÿ™‚ I guess it is good that we are figuring out what is working for us and not working.

    Best of luck with training for your 5K!!

    • Thanks for the encouragement! My goal is to never have to count calories. I want to know by sight how much I should be eating. I think I can do it. I am thinking about doing a calorie experiment soon that I will definitely talk about here.

      I asked you on your blog about lindyhopping because DC has a fantastic scene, and it’s an amazing workout! Check it out on youtube if you don’t know what it is.


  3. i take in any where from 4000-6500 calories per day following 4hb (i also supplement with protein products) and i am down to 7.5% body fat. i also put in 2.5-4 hours of intense running, calisthenics, and interval training every morning 6x/ week. try eating more. if you restrict your calories your body will not cooperate regardless of anything else. even though i work out alot if i restrict my calories at all during the week i gain fat due to a stress response. i have found the more protein i take in the leaner i get. also a little trick for water retention is drink more water and wear compression shirts/shorts/pants. this will help keep subQ water retention down and aide circulation. (this is my 5th week on 4hb) i have always been this active and this is the first real try at not eating lots of high GI GL foods through out the week ( after endurance training i do consume a high GI GL ptoein recovery drink to shunt muscle burn-off and activate replenishment) i can say the results are good. my body fat percentage is very consistant now compared to before 4HB.

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