30 Day Body Recomp Challenge, Day 1

So April and I decided to try the 4 hour body (4HB) workout and diet for the month of July, in an attempt to achieve a 20 pound (or so) body recomposition. What's that you say?

Instead of just loosing 20 lbs of fat, or trying to gain 20 lbs of muscle (hard for me to do, from past experience) a 20 lb recomp consists of a mixture of the two. Really its about lowering your percentage of body fat. 

My goal - 10-12 % body fat by the end of July. Extreme? Maybe, but that's where I'd be if I reached the full 20 pounds of recomposition.

What that entails for me is working out a total of 8 times during the month of July, for 4 hours of total gym time. Yep, just 4 hours total. If that sounds curious you should read the book to explain why I can get away with so little, yet expect such great results.

Diet wise, I'm doing a mix of the slow carb diet prescribed in the 4HB, combined with an increased caloric intake from the 2 protein shakes I'll drink every day to help with the muscle reconstruction. Each shake is about 750 calories (wow!), so two of those plus the 2000 or so calories I'll eat from my regular diet should get me up in the 3500 to 4000 calories a day I need to be at to gain the muscle I plan on gaining, as well as help me lose a lot of fat. 

So, here's the important starting measurements.


Weight: 163.8 lb
Body Fat Percentage: 22.9%

Stomach: 36"
Waist: 33"
Chest: 41"
Shoulders: 47"
Neck: 14.5"
Left Bicep: 13.5"
Right Bicep: 14"
Right Quad: 22"
Left Quad: 22"


Weight: 124.4 lb
Body Fat Percentage: 29.9%

Waist: 28"
Hips: 36"
stomach: 30"
Chest: 34.5"
Shoulders: 41"
Left Bicep: 11"
Right Bicep: 11"
Right Quad: 20"
Left Quad: 20"

And then the best part: Whoever gets closer to their goal wins a pretty decent prize: for me, an iPad, and for April, $400 worth of lights for her camera.

There it is, day one! Wish us luck.

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