Reboot - Day 6

Series 2, Day 6, March 11, 2011

Morning Weigh In 

Bob - Didn't use the scale this morning.
Bee -

6:00 a.m.
Bob: Green Tea & Stevia
Bee: Coffee, stevia, 2 tbs creamer

6:30 a.m.
(Bee & Bob) Scrambled eggs with lentils, spinach, & mushrooms.

10:00 a.m.
(Bee) Ground Turkey, Lentils, & Veg mixture
(Bob) Ground Turkey, Lentils, & Veg mixture as well as a chicken breast.

2:30 p.m.
(Bee) Rest of Ground Turkey/Sliced Turkey, Lentils, & Veg mixture
(Bob) Salad with side of beans and grilled chicken thighs.

7:00 p.m.
(Bee & Bob)  Sausages, chopped spinach and a can of Pinto beans.

Notes:
(Bob) - We actually ran out of the ground turkey mess we've been eating.  It sure goes faster than I would have thought.  But we had enough odd and ends to come up with our lunches today.  I'll have to be more attentive to how fast we're eating it so I can be ready to make more.
(Bee) -

Some of our favorite recipes can be found here: 4-HB Recipes

Reboot - Day 5

Series 2, Day 5, March 10, 2011

Morning Weigh In 

Bob - 191.4! Yikes, no loss since yesterday!
Bee -

6:00 a.m.
Bob: Green Tea & Stevia
Bee: Coffee, stevia, 2 tbs creamer

6:30 a.m.
(Bee & Bob) Scrambled eggs with lentils, spinach, & mushrooms.

10:00 a.m.
(Bee) Ground Turkey, Lentils, & Veg mixture
(Bob) Ground Turkey, Lentils, & Veg mixture

2:30 p.m.
(Bee) Rest of Ground Turkey/Sliced Turkey, Lentils, & Veg mixture
(Bob) Ground Turkey, Lentils, & Veg mixture

7:00 p.m.
(Bee & Bob)  Meeting friends and eating out at the 74th Street Pub in Phinney tonight.  Our success at the High-Life in Ballard gives us both hope.  We both enjoyed a cup of Gumbo and a Cesear Salad, Bee had a piece of blackened salmon and I had a grilled chicken breast to accompany the salad.  The gumbo was HOT, but oh so good!

Notes:
(Bob) - The extra turkey was a treat yesterday and I did not experience the same hunger pangs that I had the day before.  I brought extra protein  today as well, a chicken thigh for one meal and sliced turkey for the other.
(Bee) -

Some of our favorite recipes can be found here: 4-HB Recipes

Reboot - Day 4

Series 2, Day 4, March 9, 2011

Morning Weigh In 

Bob - 191.4! An improvement! We have to believe it's a trend.
Bee -

6:00 a.m.
Bob: Green Tea & Stevia
Bee: Coffee, stevia, 2 tbs creamer

6:30 a.m.
(Bee & Bob) Egg casserole

10:00 a.m.
(Bee) Ground Turkey, Lentils, & Veg mixture
(Bob) Ground Turkey, Lentils, & Veg mixture (with small amount of leftover flank steak)

2:30 p.m.
(Bee) Rest of Ground Turkey/Sliced Turkey, Lentils, & Veg mixture
(Bob) Ground Turkey, Lentils, & Veg mixture (with 4 slices of sliced deli turkey)

7:00 p.m.
(Bee & Bob) Chicken breasts, cannellini beans and green beans.

Notes:
(Bob) - For some reason yesterday was hard.  I was feeling 'slight' hunger pangs for most of the day.  There's two possible reasons, 1) I think it was my body readjusting to the rigors of this diet. (My weight this morning might support that theory.) or 2) I didn't get enough protein in my breakfast meal.  I brought some extra sliced turkey as a remedy should I get a similar effect today.  We'll see.
(Bee) -

Some of our favorite recipes can be found here: 4-HB Recipes

Reboot - Day 3

Series 2, Day 3, March 8, 2011

Morning Weigh In 

Bob - 193!  Sigh!  Until I start improving again I think I'll just stay off the scale.  I'm obsessing.
Bee -

6:00 a.m.
Bob: Green Tea & Stevia
Bee: Coffee, stevia, 2 tbs creamer

6:15 a.m.
(Bee & Bob) Egg casserole

10:00 a.m.
(Bee) Ground Turkey, Lentils, & Veg mixture
(Bob) Ground Turkey, Lentils, & Veg mixture

2:30 p.m.
(Bee) Rest of Ground Turkey/Sliced Turkey, Lentils, & Veg mixture
(Bob) Ground Turkey, Lentils, & Veg mixture

7:00 p.m.
(Bee & Bob) Flank steak, mixed veg and pinto beans.

Notes:
(Bob) - Cooked up a second bunch of the turkey mixture last night.  This should last through the week this time.  2.5 pounds of turkey, 2 cups of dried lentils (I cooked them!), and 2 bags of veggies.
(Bee) -

Some of our favorite recipes can be found here: 4-HB Recipes

Reboot - Day 2

Series 2, Day 2, March 7, 2011

Morning Weigh In 

Bob - 192.6! My guess is that the 2.2 pound difference is based on the beer that I drank of Saturday and was still retaining yesterday.
Bee - weigh-in was 2 lbs heavier from last couple of weeks, but I'm ok with that because we are back in action on the 4HB.

6:00 a.m.
Bob: Green Tea & Stevia
Bee: Coffee, stevia, 2 tbs creamer

6:15 a.m.
(Bee & Bob) Egg casserole

10:00 a.m.
(Bee) Ground Turkey, Lentils, & Veg mixture
(Bob) Sliced Turkey, Lentils, & Veg mixture

2:30 p.m.
(Bee) Rest of Ground Turkey/Sliced Turkey, Lentils, & Veg mixture
(Bob) Ground Turkey, Lentils, & Veg mixture

7:00 p.m.
(Bee & Bob) Eating at Hi-Life in Ballard, could be tricky on ordering...  Ordering was easier than we thought.  They have Pot Roast on the menu which comes with cauliflower and carrots (baked!) and mashed potatoes.  When asked they substituted a wonderful sauteed kale for the 'taters. All in all a very nice meal. We both enjoyed this one.

Notes:
(Bob) - Although I cooked 1.5 pounds of ground turkey, that mixture is finished with today's first lunch.  I need to keep in mind that two of us are eating it.  I'm glad I purchased the sliced turkey from Sam's Club when I went to stock up on Thursday. Bee: Me too :-)
(Bee) - Glad we are beginning softball season, it's almost time to start commuting by bike again, and I'm holding myself to 3 x week kettle/air moves (did them this morning). With the 1 hr dance class for the next 8 weeks, I think I'll see some really dramatic results.

Some of our favorite recipes can be found here: 4-HB Recipes

Reboot - Day 1

Well, both Bee and I had reached a point of frustration and longing.  I hadn't lost weight in two weeks and she hadn't seen any real improvement for one.  We decided that our best course of action was to stop the 4HB plan for one week and kind of reboot both our metabolisms and our desire to shed some pounds.  So, after a week of mild indulgence (nothing like a binge day, but filled with rice, pasta and potatoes in modest quantities) we started over today.

Yesterday evening, in preparation, I cooked for about an hour and a half.  First I made up pot full of lentils with beef base as the liquid.  Second I made an egg casserole with one full box of egg substitute, 8 whole eggs, 1 pound of ground turkey, about 1.5 cups of lentils and about the same of mixed veggies (to include corn, broccoli and spinach). And finally I cooked up 1.5 pounds of ground turkey, almost all of the remaining lentils and a fine mix of veggies similar to the egg mix.  This 'slumgullion' mixture is to be the only think I eat for two of my four meals a day, the egg casserole will always be my breakfast, and for dinner with Bee we'll make a more traditional meal within the confines of the 4HB diet.  We're both hoping that the more boring meal choice will lead to a slightly higher weight loss.

Series 2, Day 1, March 6, 2011

Morning Weigh In 

Bob - 194.6! This is my new 'zero' point from which all future comparisons will be measured.  The truth is that my first 53 days only resulted in 5 pounds of weight loss with no discernible body-fat loss (but to be truthful my scale is a little wonky!). 

6:00 a.m.
Green Tea & Stevia (As a part of this new attempt at reaching 180 lbs. I've taken a page from the Blood Type diet and eliminated coffee from my diet.  All I drink now is green tea with Stevia).

6:15 a.m.
(Bee & Bob) Egg casserole

10:00 a.m.
(Bee & Bob) Ground Turkey, Lentils, & Veg mixture


12:00 - 2:00 First softball practice of the year.  Light to moderate exercise)


2:30 p.m.
(Bee & Bob) Ground Turkey, Lentils, & Veg mixture

7:00 p.m.
(Bee & Bob) Flank Steak, Baked Cauliflower, Broccoli, & Carrots, Black Beans with onion/vinegar

Notes:

Some of our favorite recipes can be found here: 4-HB Recipes

Day 53, Feb 23, 2011

We are on Day 53 of the 4HB. Wow. Our posts have dropped off just due to busy schedules and traveling, but we are still going full-steam ahead and maintaining a daily diet (except for cheat day) of beans/protein/veggie at each of the four meals.

Cheat days continue to be fun. We are discovering (re-discovering) the things that we crave and we are so different. B wants meat (?!), chips, rice/pasta, beer and Bee wants anything baked, cheese, milk, bananas; where we agree? Chocolate, lots and lots of sugared chocolate.

New topic: Sugar-free. So, the bulk section has some sugar-free options, which if you read the label closely, turns out to still be made with a natural form of sugar. Confused? Yeah, me too. They can be made with "malitol/maltitol" or "zylitol/xylitol"

Definitions:
1. Malitol: A natural sugar free sweetener, which has 90% the sweetness of sugar. It is slower assimilated and does not spike up blood glucose levels as sugar does, which makes it a good alternative to sugar, for Diabetics and Low Carb Dieters.

2. Zylitol: A natural sugar free sweetener derived from plants. It has same sweetness in equal proportions to regular sucrose sugar, with 1/3 fewer calories, and no unpleasant after taste.

Excessive use of these can cause abdominal distress because they are slower to be absorbed by the body...note to self :-)

Day 37, Feb 7, 2011

Morning Weigh In 

Bob - 189.8! Looks like anything I gained on Saturday I lost yesterday.  Nice to start the work  week with zero loss from last week.

5:30 a.m.
Coffee, Sugar & Creamer

6:15 a.m.
Eggs/lentils/sauteed spinach

10:30 a.m.
(Bee) 1 slice pork loin, lentils, and green beans
(Bob) Leftover BBQ chicken, lentils and spinach

3:00 p.m.
(Bee) 1 slice pork loin, lentils, and green beans
(2:30) Pork loin, lentils, spinach

7:00 p.m.
Albacore tuna steaks, veg (tbd), and some kind of bean (maybe black beans)

Notes:
(Bee) Wow we're starting our sixth week. Hard to believe.  I need to get more focused on the kettlebell exercises, and ti's starting to warm up just a little, so I can get more biking in.
(Bob) Last week was disappointing, I really lost no weight the whole week.  As of today I'm the lowest weight I was last week, so maybe things will trend downward again.

Some of our favorite recipes can be found here: 4-HB Recipes

Day 36, Feb 6, 2011

Morning Weigh In 


7:30 a.m.
Coffee, Sugar & Creamer

6:15 a.m.
(Bee) Eggs/lentils/veg
(Bob) Eggs, Pinto beans, green beans (scramble)

10:30 a.m.
(Bee) Deli turkey, carrots, lentils, nuts
(Bob) Chicken breast, pinto beans, green beans.

3:00 p.m.
(Bee) "BBQ" Chicken, soy-catash/mixed veggies

7:00 p.m.
 Porkloin marinated in italian dressing stuffed with minced garlic; sauteed spinach with toasted pint nuts and olive oil; indian style chickpeas with onions and garlic (brand: tasty bites)

Notes: Had an hour long walk with Dylan on Saturday (library and Mud Bay); today watched an episode of Pillars of the Earth while biking, then did kettlebell and situps.

Day 35, Feb 5 2011

BINGE Day!

Day 34, Feb 4, 2011

Morning Weigh In 

Bob -
Bee -

7:30 a.m.
Coffee, Sugar & Creamer

6:15 a.m.
Eggs/lentils/veg


10:30 a.m.
(Bee) Leftover portabella burger

2:00 p.m.
(Bee) Leftover portabella burger

7:00 p.m.
Buffalo steaks, veg, soy-catash

Notes:
Ready for binge day. the desserts are in the fridge ready to roll. Also got out the banana bread from the freezer to defrost. Yum.

Day 33, Feb 3, 2011

Morning Weigh In 

Bob -
Bee -

7:30 a.m.
Coffee, Sugar & Creamer

6:15 a.m.
Eggs/lentils/veg


10:30 a.m.
(Bee) Lamb, chicken/kale/corn/bean salad with tbp oil dressing

2:00 p.m.
(Bee) Rest of chicken/kale/corn/bean salad with tbp oil dressing

7:00 p.m.
Portabella "burgers", baked portabella caps with grass-fed beef burger served on top and loaded with red onion, avocado, tomato with side of "soy-catash" (corn, edamame, lentil mix). Delish.

Notes:
(Bee) I haven't weighed myself since last week, but still following the diet to a T. I made a mistake yesterday and thought it was Friday, so I went to Whole Foods and bought snacks for binge day: Apple fritter for Bob, bakery treats, blood orange juice, bananas, yogurt etc. so I was really bummed to realize I had to wait a whole extra day to indulge. Sigh. So close...

Day 32, Feb 2, 2011

Morning Weigh In 

Bob -
Bee -

7:30 a.m.
Coffee, Sugar & Creamer

6:15 a.m.
Breakfast casserole (eggs/whites/veg/etc)


10:30 a.m.
chicken meatballs/beans/veg

2:00 p.m.
chicken meatballs/beans/veg

7:00 p.m.
Ate out: Mama Louisa's and ordered plates with carne asada, steak mexicano, extra beans, pico de gallo, veg; was really good and we ate it all.

Day 31, Feb 1, 2011

Breakfast casserole: Egg, egg whites, lentils, spinach, mushrooms, corn

Morning Weigh In 

Bob -
Bee -

7:30 a.m.
Coffee, Sugar & Creamer

6:15 a.m.
Breakfast casserole (eggs/whites/veg/etc)


10:30 a.m.
lamb/lentil/veg


2:00 p.m.
lamb/lentil/veg

7:00 p.m.
chicken meatballs/beans/veg


Notes: Neither of us has updated the blog in about a week, so these entries will be sparse. We're still following the same protein/bean/veg pattern though.

Day 30, January 31, 2011

Morning Weigh In 

Bob -
Bee -

7:30 a.m.
Coffee, Sugar & Creamer

6:15 a.m.
Breakfast casserole (eggs/whites/veg/etc)

10:30 a.m.
meat/red bean/veg

2:00 p.m.
meat/red bean/veg

7:00 p.m.
Lamb roast/lentil/peas and onions

Notes: Neither of us has updated the blog in about a week, so these entries will be sparse. We're still following the same protein/bean/veg pattern though.

Chicken meatballs (Recipe: Rachel Ray) with sauteed spinach, lentils

Day 29, January 30, 2011

Morning Weigh In 

Bob -
Bee -

7:30 a.m.
Coffee, Sugar & Creamer

6:15 a.m.
eggs/lentils/vegs

10:30 a.m.
Flank steak/beans/veggies

2:00 p.m.
meat/beans/veg

7:00 p.m.
 meat/beans/veg

Notes: Neither of us has updated the blog in about a week, so these entries will be sparse. We're still following the same protein/bean/veg pattern though.

Day 28, January 29, 2011 (Binge Day)

Morning Weigh In 

Bob -189.2 YEAH! I'm still back under 190.
Bee -

7:30 a.m.
Coffee, Sugar & Creamer

6:15 a.m.
French Toast made with banana bread! Dark Chocolate Kit-Kat

12:30 p.m.
(Bee) Huge 1/3lb Burger with green chilis, grilled onion, swiss chese and a fried egg.  Sweet Potato AND regular fries, Ninkasi IPA
(Bob)

2:00 p.m.
(Bee) 
(Bob)

7:00 p.m.
Baked breaded steak, au-gratin potatoes, Ninkasi beer

Notes:

• (Bee) Ready for binge day!
• (Bob)

Some of our favorite recipes can be found here: 4-HB Recipes

Day 27, January 28, 2011

Morning Weigh In 

Bob -189.2 YEAH! I'm back under 190, but tomorrow is binge day.
Bee - not weighing myself again until the end of next week. I've decided I'm not a fan of daily weigh-ins. Maybe it's a gender thing? ;-)

5:30 a.m.
Coffee, Stevia & Creamer

6:15 a.m.
Egg, egg whites, spinach, lentils, avocado/salsa

10:30 a.m.
(Bee) Leftover meatloaf, kidney beans, carrots, half avocado
(Bob)

2:00 p.m.
(Bee)  Kale, roast chicken, edamame/red beans
(Bob)

7:00 p.m.
Chicken, black beans, sauteed spinach

Notes:

• (Bee) Ready for binge day!
• (Bob) Finally went under my mid-process target weight again this morning.  I'm going to 'binge' tomorrow, but moderately if the truth be told.

Some of our favorite recipes can be found here: 4-HB Recipes

Day 26, January 27, 2011

Morning Weigh In 

Bob -
Bee - no weight loss since the weekend; but still holding steady at a total 5 lbs lost since we started, same with bmi, no change, flat since we started

6:00 a.m.
Coffee, Splenda & Creamer

7:00 a.m.
Egg, egg whites, lentils, leftover cauliflower, spinach, sliced mushrooms, avocado/salsa topping

10:30 a.m.
(Bob)
(Bee) Soy latte

11 a.m.
(Bee) Leftovers from Central Market salad bar (greens, beans, avocado, lamb skewers)

3:00 p.m.
(Bee) Leftovers from Central Market salad bar (greens, beans, small meatloaf, chicken skewer)
(Bob)

6:00 p.m.
Bacon-wrapped scallops, tomato/avocado salad, beans

Notes:

• (Bee) Biked to work today, supposed to be 60 and some sunshine; was busy at work and forgot to eat, just finished lunch1 at 11:15 (yikes), but will still eat something at 3 to stay on schedule.
• (Bob)

Day 25, January 26, 2011

Morning Weigh In 

Bob -191.4 No weight loss again today. 
Bee - .4 loss since the weekend; but still holding steady at a total 5 lbs lost since we started, need to check bmi tonight

6:00 a.m.
Coffee, Splenda & Creamer

7:00 a.m.
Breakfast casserole YUM w/avocado slices

10:30 a.m.
(Bee) (Bob) Leftover turkey/Cauliflower/White Beans

3:00 p.m.
(Bee) Whole Foods salad bar (only meat/veggie/beans)
(Bob)

7:00 p.m.
Grazing at Central Market salad bar (same rules apply: only meat/veggie/beans) but at least someone else can cook it for us.

Notes:

• (Bee) Feeling good, was hungry for breakfast but only ate half the portion brought the rest into work for later along with the salad from WF.
• (Bob) It was nice to bike to work again.  The weather was fair (cloudy but no rain) and dark on the ride in and light on the way home.  I'm almost done with season one of South Park.  Funny show, I'm glad I found a place and reason to watch it.

Some of our favorite recipes can be found here: 4-HB Recipes

Day 24, January 25, 2011

Morning Weigh In 
Bob -191.4 No weight loss again today. 
Bee - Still holding steady at 5 lbs lost since we started, need to check bmi tomorrow morning

6:00 a.m.
Coffee, Splenda & Creamer

7:00 a.m.
Breakfast casserole YUM

10:30 a.m.
(Bee) Leftover chicken/lentils
(Bob) Leftover pot roast/veggies/lentils

3:00 p.m.
(Bee) Leftover pot roast/veggies/lentils
(Bob) Garden salad with chicken, corn, beans, green tea.

7:00 p.m.
Turkey cutlets w/mushrooms and marsala, steamed cauliflower/carrots, lentils with low-sodium bacon salt

Notes:

• (Bee) Biked into work this morning and have dance class tonight so that should help get rid of the weekend binge day damage.
• (Bob) Biked to work today and will do my episode of South Park tonight for a total of ~8 miles on one bike or another.  If there's no apparent change tomorrow I'm going to increase the portion of beans in all my meals.

Some of our favorite recipes can be found here: 4-HB Recipes

Day 23, Janury 24, 2011

Morning Weigh In 
Bob - 191.4 A little heavier than I want, but it's all due to the carb loading I did on Sat. It'll go away.
Bee - didn't weigh in this morning, gonna wait until Tuesday

6:00 a.m.
Coffee, Splenda & Creamer

7:00 a.m.
Breakfast casserole YUM

10:30 a.m.
Leftover chicken/lentils/green beans


3:00 p.m.
(Bee) Leftover eggs/casserole
(Bob) Green Salad with leftover Chicken Thigh and lentils.

7:00 p.m.
(Bee) Snacked on mixed nuts before dinner
Leftover pot roast with carrots, tomatoes, celery, mushrooms, broth

Notes:
Here's a great recap of Will's experience, he is one week ahead of us in the program: http://www.williamhertling.com/

• (Bee) The breakfast casserole took a long time to bake so we got a later start but it was delish and a nice change from the usual egg breakfasts. There's enough to last at least 3 mornings.
  
• (Bob)

Some of our favorite recipes can be found here: 4-HB Recipes

Day 22, January 23, 2011

Morning Weigh In 

Bob - 192.2 Very disheartening, but it'll come off, I'm sure.
Bee - didn't weigh in this morning, gonna wait until Tuesday

6:00 a.m.
Coffee, Splenda & Creamer

7:00 a.m.
Eggs/egg white/broccoli/white beans/pesto

10:30 a.m.
Leftover flank steak and brussel sprouts


3:00 p.m.
Alabama BBQ chicken thighs, lentils, green beans w/sesame seeds


7:00 p.m.
Pot roast with carrots, tomatoes, celery, mushrooms, broth

Notes:
It was a little sad to put away all the leftovers we didn't finish on binge day, but we had fun cleaning out the freezer of junk food to make way for the fun food we are freezing until next binge day, we put away blueberries/bananas/strawberries/grapes, the banana bread and a piece of german chocolate cake, also froze two tupperwares of juice to use in smoothies. Now it's all out of sight/out of mind but we can dig back in on Friday night.

• (Bee) Making a breakfast casserole of eggs/egg whites/pork sausage/spinach/mushrooms/onions/white beans and seasonings to have tomorrow morning. Danced for about 20 minutes and did 35 air squats.
• (Bob) Did another 22+ minutes on the Bike, I'm getting close to finishing Season 1 of South Park.

Some of our favorite recipes can be found here: 4-HB Recipes

Day 21, (January 22, 2011)

BINGE DAY

Morning Weigh In 

Bob - 189.2 lbs with 30.1% body fat. (My THIRD sub-190 day!)
Bee - didn't weigh in this morning

7:30 a.m.
Coffee, Splenda & Creamer

7:30 a.m.
(Bob) French-Waffle © (I make french toast with a frozen waffle; yes, it's as good as it sounds!)
French-Banana-Bread (See above, and yes, it's BETTER than is sounds)
Reese's Dark Chocolate Cup.
(Bee) Made two loaves of banana bread last night and had two slices this morning, giant slices.  Had 1 reese's dark chocolate cup

11:30 a.m.
(Bob) Smoothie& hand full of green seedless grapes! (While Bee has decided that bananas are her favorite fruit, I've come to the conclusion that grapes are mine)
(Bee) Made a banana/grape/blackberry/honey yogurt smoothie

1:00 p.m. through 3:00 p.m.
1/2 Potato, Mushroom & Onion Piroshky - 1/2 BBQ Pork Hombow - 1/2 dozen mini donuts for each of us!

3:00 p.m.
(Bee) 1 bag cheetos and 1 coke

7:00 p.m.
 Pasta with panna, funghi, pancetta, e zafferano.

9-12 p.m.
Dark beer, bourbon, peanut m&ms, bugles, cake/whipped cream (in small-ish amounts)

Notes:
To my knowledge I invented the French-Waffle and am making note of that here.

• (Bee)Today was fun, there was some pressure & freedom in not thinking about what we ate. There was some anxiety about remembering all the things I wanted to eat so I could "cover all the bases" listed here for reference: pasta, potato, dairy, sugar, flour, fruit, soda; typing this makes me realize how much crap sneaks into your day-to-day life if you aren't aware.
• (Bob)Today is binge day, no real need to chronicle, but I want some record of intake in case I continue to have the lightheadedness I've experienced this week.

Day 20, (January 21, 2011)

4-Hour Body Journal, Day 20, (January 21, 2011)

Morning Weigh In 

Bob - 189.6 lbs with 30.1% body fat. (My second sub-190 day!))
Bee - still hovering at 5 lbs down

5:30 a.m.
Coffee, Splenda & Creamer

6:30 a.m.
Egg whites, 1 Eggs
Lentils & Mixed Veg
Medium Salsa

10:30 a.m.
(Bob) Talapia with tomatoes, mixed veg and lentils, 1 hard-boiled egg
(Bee) Leftover bean soup with chicken and sausage, 1 hardboiled egg, small piece chicken

12:30 p.m.
(Bob) Mixed nuts (slightly smaller portions from today onward).

2:30 p.m.
(Bob) Baked chicken, 1 hardboiled egg, small amount of veggies/lentils

3 p.m.
(Bee) Leftover baked Talapia with tomatoes, mixed veg and lentils, and feeling snack-y, so I had some cashews and peanuts with cup of black tea

7 pm.
Pan-seared then broiled flank steak marinated with sauce (garlic/lemon?), steamed then browned brussel sprouts, and pinto beans tossed with garlic powder. Red wine.

Notes:

• (Bee) Feeling good, going to Outback was fun, and having "just" steak w/mushrooms, house salad, and steamed veggies was still a treat, I did miss the croutons and cheese on the salad a little but but really missed the brown bread and butter, which our dinner companion had. :-( However, tonight, I'm looking forward to baking some banana bread and gorging on it all day tomorrow.
• (Bob) Yesterday I still had residual Meniere's effects, at one point I decided to take a sea-sick pill.  I'm not sure if it was effective or if what I was feeling naturally subsided, but it ended up OK.  We ate with a friend at Outback.  The steak was prepared without their normal seasonings and was quite good.  The salad was good, but I'm pretty sure there was salt on the broccoli.  I'll need to be careful of salt again today.

Some of our favorite recipes can be found here: 4-HB Recipes

Day 19, (January 20, 2011)

4-Hour Body Journal, Day 19, (January 20, 2011)

Morning Weigh In 

Bob - 189 lbs with 29.9% body fat. (I'm beginning to think the BMI scale is not as accurate as it could be.)
Bee 1 lb less, rode the bike to work yesterday too. Total weight loss since starting 4HB, 5 lbs.

5:30 a.m.
Coffee, Splenda & Creamer

6:30 a.m.
Egg whites, 1 Eggs
Lentils & collard greens
Medium Pico di Gallo

10:30 a.m.
(Bob) Talapia with tomatoes, mixed veg and lentils, 1 hard-boiled egg
(Bee) Leftover bean soup with chicken and sausage, 1 hardboiled egg

12:30 p.m.
(Bob) Mixed nuts (slightly smaller portions from today onward).

2:30 p.m.
(Bob) 13 Bean Soup and side salad
(Bee) Baked chicken, 1 hardboiled egg, small amount of veggies/lentils

7 pm.
(Bee) Steak, veggie, salad (Outback)
(Bob) Steak, veggie, salad (Outback)

Notes:

• (Bee)
• (Bob)Yesterday was difficult for me.  I had a Meniere's incident at about lunchtime and tried a sea sick pill therapy.  It worked great until ~5:15 p.m. when the dizziness and nausea came back with a vengeance.  I medicated with 1/2 a Valium and went to bed.  Essentially I didn't eat anything after 11:15 a.m.  That's probably the source of my large weight loss this morning, I'm sure I'll get it back.

Some of our favorite recipes can be found here: 4-HB Recipes

Day 18, (January 19, 2011)

4-Hour Body Journal, Day 18, (January 19, 2011)

Morning Weigh In 

Bob - 191.0 pounds with a 28.8% body fat (55.2 pounds of fat)

5:30 a.m.
Coffee, Splenda & Creamer

6:30 a.m.
Egg whites, 2 Eggs
Lentils & collard greens
Medium Pico di Gallo, gaucamole

10:30 a.m.
(Bob)
(Bee) Leftover pork/greens/carrots/snap peas/lentils

12:30 p.m.
(Bob)

2:30 p.m.
(Bob)
(Bee) Peppermint sucker (had a sugar craving), lunch was leftover chicken/sausage/quadruple bean soup

4:45 (Bob)
7 pm. (Bee) Baked talapia with tomatoes/basil/lemon/macadamia nut oil, mixed veggies tossed with oil and lemon juice, and lentils; cup of hot chocolate at 9

Notes:

• (Bee) Still seeing a reduction in weight, in small increments, I had a dance class on tuesday and biked to work today. To date, since starting the 4HB I'm down a full 5 lbs. and seeing a nice change in the fit of my jeans, even thinking about buying a belt and I never ever wear belts, for philosophical reasons.
• (Bob)

Some of our favorite recipes can be found here: 4-HB Recipes

Day 17, (January 18, 2011)

4-Hour Body Journal, Day 17, (January 18, 2011)

Morning Weigh In 

Bob - 192.0 pounds with a 28.8% body fat (55.2 pounds of fat)

5:30 a.m.
Coffee, Splenda & Creamer

6:30 a.m.
Egg whites, 2 Eggs
Lentils & Spinach
Medium Pico di Gallo, gaucamole

10:30 a.m.
(Bob) Pork Chop, Lentils, & sauteed spinach.
(Bee) Small piece of leftover pork chop, lentils, sauteed spinach/carrots/snap peas

12:30 p.m.
(Bob) Small handful mixed nuts.

2:30 p.m.
(Bob) Pork Chop, lentils, and sauteed spinach with bacon and bacon fat.
(Bee) Pork Chop, lentils, and sauteed spinach with bacon and bacon fat.

4:45 (Bob) 5.33 miles on stationary bike (South Park S01 E09 - Starvin' Marvin)

7:00 pm
13 Bean Soup with chicken breast & turkey kielbasa, broccoli, and spinach

Notes:

• (Bee) 35 air squats this morning, and 1 hr dance class tonight; gained about a lb over the weekend, no worries as I think dance will shake it right off tonight.
• (Bob) We're finally home and I was a little scared to step on the scale this morning after eating on the road but all is well!  I actually lost .4 pounds since my last official weigh-in on Friday. I'm more than pleased with that!

Some of our favorite recipes can be found here: 4-HB Recipes

Day 16, (January 17, 2011)

4-Hour Body Journal, Day 16, (January 17, 2011)

Morning Weigh In 

Bob - Still traveling

7:30 a.m.
Coffee & creamer

8:00 a.m.
4 Eggs (no egg whites that day) cooked with 1/2 can Turnip Green, leftover beans from New Seasons (pinto and black bean dip), sauteed mushrooms
Medium Pico di Gallo and guacamole

11:30 a.m.
 Hamburger steak, grilled mushrooms and onions, guacamole, pico di gallo served over lettuces

1:30 p.m.
(Bob) Small handful mixed nuts.

6:30 p.m. Pork Chops, lentils, and sauteed spinach with bacon and bacon fat.

Notes:

• (Bee) Did the 35 air squats again and added tricep and shoulder raises (using a heavy olive oil container), need to get an extra pair of resistance bands for when we are out of town.
• (Bob) We're still traveling so it's been hard to eat well and on schedule.  Tomorrow we're home so things should normal out.

Some of our favorite recipes can be found here: 4-HB Recipes

Day 15, (January 16, 2011)

4-Hour Body Journal, Day 15, (January 16, 2011) 

Morning Weigh In 

Bob - Not happening today, we're traveling

8 a.m.
Coffee, sugar substitute, and half-n-half

8:30 a.m.
Scrambled eggs and ham at hotel buffet

11:00 a.m.
Roast turkey, carrot & chickpea salad and black beans.

2:30 p.m. Nuts

8:00 p.m.  Turkey cutlets, pinto beans with sausage, asparagus, red wine

Exercise note (Bee): Continued the air squats from yesterday, doing 35

Notes:

• (Bee) Binge day was frikking fun. I made the hotdog bun, nutella, and banana breakfast I had been waiting on all week, it was sinful. I also had another banana to make up for no fruit during the week, bananas are my fav fruit. I had pizza, 1/2 a maple bar/bacon donut, greek buffet with pita/hummus/chicken/tabouli/yogurt sauce, carrot cake, and a sandwich cookie. We ate up until 11:45 as we were at a party. Also, had the signature drink which was a grapefruit/vodka concoction. I heart binge day.
• (Bob) Yesterday was binge day, and boy did I. French waffles, pizza, donuts, tandori chicken, & CAKE!  We're traveling so the menu today will be 'interesting'.

Some of our favorite recipes can be found here: 4-HB Recipes

Day 13, (January 14, 2011)

4-Hour Body Journal, Day 13, (January 14, 2011)

Morning Weigh In 

Bob -

6 a.m.
Coffee, sugar substitute, and half-n-half

6:30 a.m.
Egg whites, 2 Eggs
White beans
Collard Greens
Medium salsa


10:30 a.m.
(Bee) Leftover bean mix, with steamed spinach and 3 slices deli chicken
(Bob) Leftovers from last night, hamburger steak, onions & mushrooms, spinach, and pinto beans

11 a.m.
(Bee)Water with emergenc-e; hot water with lemon and honey (trying to prevent a cough!)

11:30 a.m.
(Bob) unsalted almonds/Spanish peanuts/pumpkin seeds

1 p.m.
(Bee) unsalted cashews/Spanish peanuts

2:00 p.m.
(Bob) Chicken/lettuce/almond salad with low-sodium dressing

2:30 p.m. 4p.m.

(Bee) Today's going to be tricky with two meetings back to back at another building, I'm going to bring nut mix and leftovers and have them during one of the meetings. A little trickier than other days.

8:00 p.m. Flank steak, beans, sauteed spinach, sugar-free valentine's hearts

Notes:

• (Bee) Feeling good today, low to no hunger but eating on time, afternoon will be a challenge but I have a plan. One more day 'til binge day! (Meeting/eating update: I wasn't able to heat up my lunch #2 and eat in the meetings, so I ended up eating at 4pm, wasn't bad, not a lot of hunger so it felt fine).
• (Bob) Today I made slightly less eggs, Bee had not been eating exactly have and more than half seemed too much for me.  It was better this morning.

Some of our favorite recipes can be found here: 4-HB Recipes

Day 12, (January 13, 2011)

4-Hour Body Journal, Day 12, (January 13, 2011)

Morning Weigh In

Bob - XXX with XX.X % (XX.X lbs of body FAT)
Brooke -


6:30 a.m.
Egg whites, egg, chick peas, salsa, mixed veggies, and collard greens

10:30 a.m.
(Bee) Soy latte
(Bob) The last of the chicken, chick pea, spinach and egg drop soup.

11 a.m.
(Bee) 1.5 cup chicken, garbazo/black bean, veggie soup and sugar snap peas/carrots


12 p.m.
(Bee) Water, black tea, and a soy pudding cup (not sugar-free)
(Bob) 1/4 cup mixed nuts

2:15 p.m.
(Bob) Mixed broccoli & cauliflower, leftover 7 spice beef from last night and black beans.

3:00 p.m.
(Bee) Black beans, tri-tip, baked tomatoes/onion/basil; water with emergen-c (mildly hungry)

7:30 p.m.
Hamburger steak with caramelized onions & mushrooms, avocado, and sliced tomatoes; Pinto Beans; and sauteed spinach.

Exercise:
(Bee) 1 hour dance class
(Bob) 22:14 on stationary bike (South Park Season , Episode 8 Damien)

Notes:

• (Bee) Was excited to see the lb change this morning, after dancing last night. Gave into a sugar craving today, so maybe I should have eaten something to take the place of it. At least there was some protein in it from the soy, and no dairy. Looking forward to the nutella/hotdog bun/banana treat on binge day!!!
• (Bob) Gained a pound today, it was probably water weight due to the sodium we ate last night in the Chinese food.  SIGH!

Some of our favorite recipes can be found here: 4-HB Recipes

Day 11, (January 12, 2011)

4-Hour Body Journal, Day 11, (January 12, 2011)

Morning Weigh In

Bob - 190.6 with 28.8% (54.7 lbs of body FAT)

6 a.m.
Coffee with sweetener and creamer

6:30 a.m.
Breakfast - 1/2 cup egg whites w/added protein powder, 1 whole egg, black beans and spinach with salsa & chives.

10:30 a.m.
(Bee)  Soy latte
(Bob) Salad with Romaine lettuce, slaw mix (cabbage and carrots), almond slivers, chicken, black beans and low-sodium dressing. Paired with a stunning and full bodied green tea.

11 a.m.
(Bee) 1.5 cup chicken, garbazo/black bean, veggie soup and sugar snap peas/carrots

12 p.m.
(Bee) Water, black tea, and a soy pudding cup (not sugar-free)


1:30 p.m.
(Bob) 1/4 cup almonds, peanuts, and pumpkin seeds.

2:30 p.m.
(Bob) Leftover Tri-Tip steak, black beans and baked onions and tomatoes.  Added salsa to the beans as they were a bit insipid.  I didn't do a very good job with this batch of beans, they were cooked from dry and I didn't add near enough seasonings.  Paired with a subtle Peach Citrus Fresca! Refreshing with 0 calories and only 35mg of sodium.

3:00 p.m.
(Bee) Black beans, tri-tip, baked tomatoes/onion/basil; water with emergen-c (mildly hungry)


7:30 p.m. Dinner at Twins Garden on Aurora Ave in Seattle.  We shared an order of BBQ Pork and each had a bowl of egg drop soup.  Bee had beef and broccoli and Bob had 7-spice beef.  We shared 50/50 and then came home to 1/2 cup of black beans each.

Notes:

• (Bee) Was excited to see the lb change this morning, after dancing last night. Gave into a sugar craving today, so maybe I should have eaten something to take the place of it. At least there was some protein in it from the soy, and no dairy. Looking forward to the nutella/hotdog bun/banana treat on binge day!!!
• (Bob) - I slept better last night, I think due to the exercise.  I was famished when I woke up but the egg breakfast quelled that quickly.  I'm really getting to like the eggs & salsa combination.
• (Bob) - I got around to the nuts a little later today.  I definitely had a small headache and my blood sugar was low.  Gotta watch that!

Some of our favorite recipes can be found here: 4-HB Recipes

Day 10, (January 11, 2011)

4-Hour Body Journal, Day 10, (January 11, 2011)

Morning Weigh In

Bob - 192 with 22.9 28.2% (54.3 lbs of body FAT which is loss of 4.2 lbs)

6 a.m.
Coffee, sugar substitute and half-n-half

6:30 a.m.
Egg whites, 2 Eggs
Garbanzo beans
Medium salsa
Protein powder (tasted like vanilla so not good in eggs)

10:30 a.m.
(Bee)  1/4 steak, mushrooms, white beans, spinach steamed in lemon juice (microwave)
(Bob) 2 cups chicken/spinach/garbanzo bean soup

11 a.m.
(Bee) sugar free hot chocolate

11:30 a.m.
(Bob) unsalted cashews/Spanish peanuts/pumpkin seeds

12 p.m.
(Bee) unsalted cashews/Spanish peanuts

2:00 p.m.
(Bob) Chicken/lettuce/cabbage/tomato/almond salad with low-sodium dressing

2:30 p.m.
(Bee) 1 cup chicken/spinach/garbanzo bean soup

6:30 p.m. Tri-Tip Steak/baked tomato, onion, basil/Black Beans
(Bob - 2 jelly jars red wine)

8:00 p.m. (Bob) 5.39 miles on stationary bike (South Park, Season 1 Episode 7 - Pinkeye)
8:00 p.m. (Bee) 1 hour dance class

Notes:

• (Bee) Feeling good, still maintaining a low to no hunger level that has been with me since Day 1. Have a small sweet craving today satisfied by hot chocolate.
• (Bob) My body fat percentage has changed drastically since day 1.  I'm not sure if my BMI scale is correct.  If it is I need to reconsider and recalculate my goals.  I remembered my numbers incorrectly regarding today's body fat.  I think I'm on track. 
• (Bob) Overall I feel good despite a lingering cold.  Last week I rode a stationary bike for 22 minutes and 15 seconds (the length of an episode of South Park Season 1) 4 times.  I have put it off since Friday because of the cold, but I think I'll start again tonight.  I was sleeping a little better.
• (Bob) I need to check on the use/abuse of lozenges.  I'm quite addicted and eat 10 - 20 a day.  I do have sugar free ones, but they're not quite as effective when I do have a cold.

Some of our favorite recipes can be found here: 4-HB Recipes

Picking up on the story....

http://4hb-recipes.blogspot.com/Bee and I were given a copy of The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman by Timothy Ferriss for Christmas.  After reading and discussing it we decided that we were going to start on January 2nd.

Searching the Internet didn't yield much information or help specific to this program so we thought we would help those who come after by chronicling our journey towards a healthier body.

Some of our favorite recipes can be found here: 4-HB Recipes