Category Archives: Daily Entry

The Challenger:The Four Hour Body vs. P90X and Insanity – Day 1


Day One Weight: 174.5 lbs.

Day One Body Fat: 15.9%

Here we go. It’s been a year and a half, and I am back at it.

In my downtime, I picked up the book: Four Hour Body by Tim Ferris (my favorite author) and played around with weight gain/weight less and some other fun biological experiments. Some were too explicit to even mention… Ahhh.. the memories.

Here are the highlights:
1. Drinking a gallon of milk per day and performing one set of 10 reps on three weight lifting exercises, just three times a week, I put on ten pounds of lean muscle in a single month.
2. Eating a slow carb diet and pigging out (pizza, soda, ice cream, you name it!) one day per week, I pulled my body fat down to 7%.
3. Eating brazil nuts and a ton of grass-feed beef, I raised my testosterone to a very noticeable high (you’d be surprised what happens when you have super-hero-ish testosterone levels).
4. There is an entire chapter devoted to providing ladies with 15 minute orgasms… Enough said… (Guys: read this book; Girls: make your guy read this book.)

In the past six months, I have taken it pretty easy. Finished off my M.B.A., started a new career-focused job, and laid off the exercise all together. I didn’t forget to eat healthy, but I certainly didn’t restrain myself. Most of the gained muscle disappeared, my body fat went back to around 16%. My energy level also decreased.

That is why I am back. Just in time to get ripped for summer. However, I am going to do things a little bit differently. I am going to take the best of P90X, Insanity, and The Four Hour Body, put them into a personal training plan, and see what happens.

Here is the plan:

Diet (mostly Slow Carb) from The Four Hour Body:
Breakfast: Oatmeal and three whole hard-boiled eggs.
Snack One: Canned Tuna, light mayo, relish, and 20 raw almonds.
Lunch: Can of turkey chilli, cup of brown rice, sugar-free Jello.
Snack Two: Pure Protein Bar, 20 raw almonds.
After Workout: Protein shake with water.
Dinner: One chicken breast, one cup of whole wheat noodles.
Lots of water all day.

Monday: (30 Minutes)
Occam’s Protocol – Workout A (The Four Hour Body)
Weight Machine: Close-grip supinated pull-downs, 8 reps to failure, 5×5 count.
Weight Machine: Machine shoulder press, 8 reps to failure, 5×5 count.
Ab Ripper X (P90X)

Tuesday: (30 Minutes)
500 jump rope reps
1 mile run
75 Kettlebell swings

Wednesday: (30 Minutes)
Occam’s Protocol – Workout B (The Four Hour Body)
Weight Machine: Slight incline bench press, 8 reps to failure, 5×5 count.
Weight Machine: Leg press, 8 reps to failure, 5×5 count.
Weight Machine: Stationary bike: 3 minutes at 85 rpm.
Ab Ripper X (P90X)

Thursday:
Tuesday: (30 Minutes)
500 jump rope reps
1 mile run
75 Kettlebell swings

Friday:
Occam’s Protocol – Workout A (The Four Hour Body)
Weight Machine: Close-grip supinated pull-downs, 8 reps to failure, 5×5 count.
Weight Machine: Machine shoulder press, 8 reps to failure, 5×5 count.
Ab Ripper X (P90X)

Saturday:
Cheat Day! Eat anything I want with the help of a few minimal movements before/after eating, coffee and grapefruit juice at each meal, and a few select supplements (PAGG Stack)

Sunday:
Rest; because I need my beauty sleep.

Having tested the weight loss and muscle gain methods in The Four Hour Body (they really do work), I no longer see it necessary to workout 90 minutes a day. Although P90X taught me a ton about muscle groups, importance of stretching, dietary basics, and discipline, I have been to the promise land: and it takes less than 30 minutes a day and is WAY more fun!

Ab Ripper X is a definite keeper. This is the one area of P90X that I will incorporate into my workout for the rest of my life. Tony is a genius for pulling these max-result ab workouts into one routine.

Insanity on the other hand… I did complete the entire 60 days. I was skinny afterwards, but really defined. I haven’t found any routine within Insanity that I need or want to keep doing. The best part of that workout was its shortness in length. I felt proud to have completed a program that most sane people wouldn’t touch, but beyond that… I’ll stick to jump rope and kettlebell swings for my major fat-loss routines. They are more effective and a lot less painful.

Day one is complete, I’ll probably also run a weekly post on this blog. I need to enjoy life… In the words of Tim Ferris, “Life doesn’t have to be so damn hard.”

Sit back, enjoy the show… See the results and make your own judgements. Will The Four Hour Body out-perform P90X in 90 days?

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Day Three: Pain Management


 

There is a reason this program is called P90X. The exercises are extreme, the nutrition plan is extreme, and I quickly learned that the soreness is extreme; in the beginning….

Today was by far the worst day yet for soreness. I woke up and could barely lift my torso up to get out of bed. It took me 30 seconds each time I needed to get up from my desk. Instead of skipping today’s exercise or backing down, I decided to do a little research and address the problem. Here are five tips for fighting soreness:

1. Stretch, stretch, and stretch again: Stretching before and after your exercise will ease soreness in the muscles. It releases the build of lactic acid that is created when your muscles tear apart from exercising. Make sure to warm up before doing any intense stretching. In the mean time (throughout the day) you can do small stretches. Doing modified/mini versions of yoga poses can work miracles.

2. Drink LOTS of water: Sore muscles can be related to dehydration. Make sure to drink plenty of water. They say to drink 8 twelve oz cups per day. You really have to listen to your body, because you may need more. I plan on drinking an extra glass of water before I go to bed each night. (I used to do this to avoid hangovers… How things have changed…)

3. Cool them down, then heat them up!: Applying ice to your muscles will reduce inflammation and help your muscles heal faster. Heat will sooth your muscles and temporarily ease the pain. This can be done with ice and a heating pad, or a cold/hot shower. Make sure to keep this method under 20 minutes.

4. Increase circulation: When your blood is flowing, your muscles get the oxygen needed to heal. If you are stuck at a desk all day (like me), try to get up every hour or two and walk around. Increased circulation also comes naturally from tip # 5.

5. Keep Bringing It!: Although it is tempting to excuse yourself from working out for one day, DON’T DO IT! Your P90X exercises will actually help you get over the pain and soreness. There are three reasons why: you release endorphins, you increase circulation, and you begin to forget about your pain because you are working a whole new group of muscles. This, by far, has been my biggest pain reliever. I am actually fearing the day of rest.

Although I am in EXTREME pain right now, there is a light at the end of the tunnel. As exercise is continued, the body gets strong and builds a tolerance to pain. Muscle soreness only lasts 1 – 2 weeks when starting a new exercise routine. 

Also, I can not emphasize the importance of sticking to the nutrition plan. It may seem like too much food the first day, but your body needs the nutrients to produce muscle. I felt stuffed the first day, now I am constantly hungry for health proteins and vegetables. The nutrition plan really does come natural. Your body will demand that you eat the right foods and amounts. 

Until tomorrow, keep bringing it!

Day One: Kill Me Now!


Sorry for the horrible quality pictures. I had to use my macbook webcam because I couldn’t find the charger for my digital camera.

Hi everyone,

I just finished DAY ONE! I must say, the vacation to hell was extraordinarily painful! Satan wasn’t available, so Tony Horton was my tour guide. I did learn something….I am definitely not in as good of shape as I thought.

The Nutrition Plan: I have never eaten so much food in my life!. Imagine being force fed three times as much as you would normally eat in a day, by a sumo wrestler; then try to drink a low-sodium V8 juice.  That stuff was actually more painful than the workout. I read that this was going to happen, but my eyes were bigger than my stomach. I am going to remove 1 protein shake tomorrow and see how it goes. It felt like I had ten grandmothers following me around all day, telling me that I needed more to eat to grow into a big strong man….

The Work Out: Just because I said that the diet was bad, don’t discount the misery of the work out. Today was Chest and Back, followed by the Ab Ripper. I thought I was the tough guy who was going to knock this program out! WRONG! Not even a quarter of the way through the work out, I found myself doing knee push ups and using a chair for pull ups. Tony and the gang were knocking out 30 reps for each exercise. I was crawling in with 10-15. We did 12 different exercises. By the time we were finished, I literally felt like I was going to throw up. Then Tony Horton made us do all 12 exercises a second time. My reps dropped to 5 by the end of the hour.

Ab Ripper X…. This may be my nemesis throughout this program. Maybe it was because I just got my ass kicked by Chest and Back, but I was having a really hard time doing most of these exercises. On Wednesday I am going to do less reps and focus more on form. It fact, that was the major lesson of the day. Learn how to do the exercises before you push yourself to the edge.

By the way, the recovery drink was horrible! Yuck! I think it is a mixture of chalk and orange tang. Whey protein and N.O. Explode were tolerable. Tomorrow is Polymetrics! I am going to be hurting, but I will show up and “bring it.” Even if “it” turns out to sounds like a 4 year crying on the way to the dentist office.