Effective eating with the 4 Hour Body & Nutrition Cycling

'Abs are made in the kitchen'

This is so true. Exercise and good nutrition must go hand in hand and I couldn't agree more.

So on my 50 day journey, have I met my goals? Let's see.

Is it now second nature to eat clean?
Yes, at least when I'm at home. I'm so used to buying chicken breast, eggs, frozen fish fillets and shrimp and salad and stir fry veggies on a weekly basis now. I love the ritual of steaming the chicken and boiling the eggs to keep in the fridge so I'm always well stocked with good, lean protein. I love grilling (sometimes steaming) my fish fillets because the fish tastes gorgeous and melts in my mouth! I love the sweet and crunchy shrimp added to my raw salads or stirfried veggies.

When I'm planning to eat out, I automatically search for the menu online so I know what good foods I can order even before I step into the restaurant. Even if I want to eat items that are not so compliant to clean eating, I already know what I want to order, so I don't go overboard on the day itself.

Have I reached my physical goals?

Measurements wise, I would say I've exceeded expectations. My plan was to have a 24.5 inch waist by December. I've achieved that now and some mornings, my waist is almost 24 inches. I'm not so bothered by measurements though, I just don't want to lose lean muscle.

Fitness wise, I think I've made a vast improvement from when I first started working out in February, but have started to plateau and not have as many personal best timings or reps. This is also one reason why I started adding more high octane carbs to my meals, like fruit or muesli to breakfast on days I feel tired. I also noticed that the day after I eat significantly more, I manage to hit personal bests in my workout. There may come a day when I will include carbs at both breakfast and lunch if I continue to see my fitness plateau for an extended period. I'm still hitting personal bests for now, so I'll keep things the same for now.

Most importantly, am I happy?

Yes, most definitely! I like the clean foods and I like the results! I like feeling lean and not bloated. Going easy on myself also helps prevent wild binges that make me feel terrible.

So I think this lifestyle is sustainable and I think I'll carry on with it. I like that there are also many salad places around now, like Sumo Salad and Salad Stop in town where I can get my protein and salad fix anytime! Yay!

4HB Day 50/50 - 25 June 2012

Post-workout:
Protein shake.

Breakfast:
Tuna, salad.
Green tea.

Snack:
7 baked almonds.

Lunch:
1/4 Chicken breast, hard boiled egg, salad.
Green tea.

Snack:
Fried chicken.

Dinner:
Steamed fish, salad.
Green tea.

Snack:
Black decaf coffee.

4HB Day 49/50 - 24 June 2012

Breakfast:
Protein shake.

Snack:
7 baked almonds.

Lunch:
Chicken breast, salad.
Green tea.

Snack:
Hard boiled egg.

Dinner:
Cheese bread from bakery, fried pumpkin.
Green tea.

Snack:
Black decaf coffee.

4HB Day 48/50 - 23 June 2012

Post-workout:
Protein shake.

Breakfast:
@Jimmy monkey: sausages, scrambled eggs, wilted spinach.
1/4 banana chocolate muffin.
Green tea.

Snack:
Jackfruit.

Lunch:
Chicken breast, salad.
Green tea.

Snack:
Salted peanuts w ikan bilis n sesame seeds.

Dinner:
Mom's birthday dinner @Imperial Treasure: Peking duck wrap (3), tofu w crab, prawn w mayo(2), crispy pork (2 cubes), stirfried long beans, bok chye w mushrooms, 2 Tbsp eefu noodles, red bean cream w lotus.

Post dinner: 2 tbsp muesli w plain yogurt. (didn't feel full after dinner, may not have eaten enough then)
Green tea.

Snack:
Black decaf coffee.

4HB Day 47/50 - 22 June 2012

Post-workout:
Protein shake.

Breakfast:
Tuna, salad.
Green tea.

Snack:
7 baked almonds.

Lunch:
Chicken breast, salad.
Green tea.

Snack:
Hard boiled egg.

Dinner:
Steamed fish, salad.
Green tea.

Snack:
Black decaf coffee.

4HB Day 46/50 - 21 June 2012

Post-workout:
Protein shake.

Breakfast:
1/4 chicken breast, hard boil egg, salad.
1/2 banana.
Green tea.

Snack:
-

Lunch:
Steamed shrimp, stir fried veggies.
Green tea.

Snack:
2 pieces fried chicken.

Dinner:
Chicken breast, salad.
Green tea.

Snack:
Black decaf coffee.

4HB updates

Latest update:
I found my Levis that I wore pre-wedding and tried them on. They are baggy! OMG! I'm flabbergasted and motivated even more to press on!

I've also learnt what I can do on days I feel flabbier, say after a big binge (although these are less likely now that I've gone easy on myself and allow myself a treat almost every other day haha!).

What's constant: exercise.
My short and super intense 10 to 15 min workouts, 5 times a week (mondays to fridays) plus one 4 min super duper intense workout once a week (i.e. Tabata) on Saturdays. Oh, rest is important too, so Sundays are active rest days. I might go for a leisurely walk but no high intense anything haha!

What changes according to needs: diet.

Maintenance mode: (still experimenting the limits)
- tried adding carbs once a day (sometimes twice), mostly at breakfast time after the workout. No weight gain or increase in size.
- carbs are mostly high octane carbs like fruit, whole grains in the form of granola or muesli
- I've always been a little averse to rice so have not tried adding it, except for Saturdays where my free meals might include fried rice or some bread or muffin.
- absolutely no snacking after dinner. I find this really helps in maintaining a flat tummy, but I do indulge sometimes.. Haha!

Shrink/ tone mode:
- strict lean protein and veggies diet for at least 2 days straight. The flab falls right off.
- no fruits or any carbs, except for those present in the veggies.
- definitely no snacking after dinner.

I haven't been on the shrink / tone mode for some time. So far maintenance mode keeps me happy and satiated. Of course, I'm lazy to plan more carbs so I only add say a banana or 1/4 cup of muesli to breakfast when I feel a little fatigued and think I need the carb boost.

On Saturdays, I know we're always out for breakfasts so I'm not too hard on myself if I have white / sour dough bread toast with butter and jam and maybe a cupcake. This is on top of my usual eggs and sausages (I still love my proteins:) ). I've also been treating myself to an entire box of durian each Saturday afternoon for the past 2 weeks and am getting a bit tired of it. However, I do realize I really miss my fruits and muesli and so snack on them on Saturdays as a treat. They also give me an extra fibre boost! I seem to be craving dates this week, maybe will eat them on Saturday in place of my durian treat... We'll see.

I'm at day 46 of the 4 Hour Body / nutrition cycling lifestyle now. It's sure been an adventure but I've learnt so much about my body, my psychology and how to keep an even balance of both. I think each individual body responds to nutrition and exercise differently and it's important to find out what's best for our own bodies. The goals remain the same. To cut fat, maintain and gain lean muscle in order to burn even more fat and to increase our metabolism. To increase our energy levels so we feel better and not sluggish.

Work it out!!

See my knees? I'm one of those strange people who cannot kneel, otherwise my knees hurt. I think there's something wrong with my knees, because everyone should be able to kneel right? Anyhow, I still kneel because I don't give a damn hahah.

Ok, so the bruises aren't from kneeling, but from the Ninja Jump Tucks during one of my workout routines. Cool!! Both the tucks and the bruises haha! I'll post a link of the video on this move when I get time to log onto my laptop.

4HB Day 45/50 - 20 June 2012

Post-workout:
Protein shake.

Breakfast:
Chicken breast, salad.
Banana.
Green tea.

Snack:
7 baked almonds.

Lunch:
Steamed fish w stir fried veggies.
Green tea.

Snack: (starving at 5.45pm!)
Hard boiled egg.
Lara bar (pecan pie flavor) - so so, not the tastiest.

Dinner:
Chicken breast, salad.
Green tea.

Snack:
Seaweed
Black decaf coffee.

4HB Day 44/50 - 19 June 2012

Post-workout:
Protein shake.

Breakfast:
Tuna, salad.
Green tea.

Snack:
Peanuts (approx. 10)

Lunch:
@Sushi Tei: salmon sashimi, seaweed w salad, salmon skin.
Green tea.

Snack:
-

Dinner:
Grilled mackerel & beef Korean set w/o rice.
Green tea.

Snack:
Black decaf coffee.

4HB Day 43/50 - 18 June 2012

Post-workout:
Protein shake.

Breakfast:
Tuna, salad. Kimchi.
Green tea.

Snack:
7 baked almonds.

Lunch:
@Brewerkz: chicken Cobb salad.
Camomile tea.

Snack:
@Brewerkz: Fried whitebait, chocolate fudge cake, chocolate brownie w ice-cream.

Dinner:
-
Green tea.

Snack:
Black decaf coffee.

4HB Day 42/50 - 17 June 2012

Breakfast:
Tuna, salad.
Kimchi.

Snack:
Hard boiled egg.

Lunch:
Steamed shrimp, salad w hotsauce.
Green tea.

Snack:
Coke light.
7 baked almonds.

Dinner:
Chicken breast, stir fried veggies.
Green tea.

Snack:
Black decaf coffee.

Dad.

I finally got to meet my dad for lunch yesterday, after quite a few months. Man, I miss talking to him and spending time with him.

I've had my internal battles because of why he left us, or rather why my mom told him to leave. But I've realized over the years that his wife (not my mom, he remarried several years after the divorce) really does take care of him and keeps him happy. After being with her for over 20 years and living with her everyday, I can still see how precious she is to him, even as he talks about her. The spark is very much alive. I'm not condoning adultery, but after all is said and done, I believe there were push factors that led to him looking elsewhere for emotional support. I'm happy that he has found happiness that looks like it'll last.

I believe this is why I feel so strongly about placing relationships above material things or convenience. I believe living happily with someone requires work, patience and understanding. I naturally do not possess any of these qualities. I'm lazy, impatient and easily irritable and picky. But at least I know what I need to work on and am trying everyday.

My dad. Even in his absence his love is powerful and has taught me the importance of putting my spouse before myself. He's taught me the value in being easy going and content with the simple things in life. Thank you, Pa.

4HB Day 41/50 - 16 June 2012

Have been enjoying my workouts in the morning and adding a post-workout protein shake after that. It keeps me satiated until breakfast time and helps get my metabolism going in the morning:)

Post-workout:
Protein shake w chia seeds.

Breakfast:
Scrambled eggs, sausages & rocket leaves.
Green tea.

Snack:
6 baked almonds.

Lunch:
Chicken breast, stir fried veggies.
Honeydew.
Green tea.

Snack:
Durian, muffin.

Dinner:
Grapefruit.
Braised chicken drum stick, stir fried cabbage, stir fried bok chye. Meatball soup.
Coke light.
Green tea.

Snack:
Black decaf coffee.

4HB Day 40/50 - 15 June 2012

Post-workout:
Protein shake.

Breakfast:
Tuna, salad.
Green tea.

Snack:
-

Lunch:
Out for lunch@ White Dog Cafe.
Pumpkin soup, lettuce w 2 walnuts, grilled salmon w mustard, carrots. Handful of tortilla chips.
- no idea why they serve tortilla chips at every table. Wanted them to take it away but I saw my dad eating it so I left it there. I finally tried some after a long long deliberation.


Snack:
Blueberry muffin. (no carbs at breakfast, so enjoyed this extremely good muffin)

Dinner:
Steamed fish, stirfry veggies.
Green tea.

Snack:
Black decaf coffee.

4HB Day 39/50 - 14 June 2012

Post-workout:
Protein shake

Breakfast:
@Jones the Grocer: scrambled eggs, mushrooms, bacon, sausage & toast w butter & jam. (experimenting w adding in carbs at breakfast)
Decaf long black

Snack:
-

Lunch:
Egg white omelet.
Kimchi.
Green tea.

Snack:
Hard boiled egg.

Dinner:
Chicken breast, stirfry veggies.
Green tea.

Snack:
Black decaf coffee.

Seems no change in bloatedness or weight if carbs are added at breakfast so far.

4HB Day 38/50 - 13 June 2012

Experimenting with adding carbs to breakfast or to just one meal a day. I feel less fatigued somewhat and no weight gain.

Pre-workout:
Protein shake.

Breakfast:
Muesli w almond milk.
Green tea.

Lunch:
Chicken breast, salad.
Kimchi.
Green tea.

Snack:
Hard boiled egg.

Dinner:
Chicken breast, stirfry veggies.
Green tea.

Snack:
Black decaf coffee.

4HB Day 37/50 - 12 June 2012

Today, I was utterly tired of all the controlled eating and let myself eat anything I wanted. It did not result in a big binge and I didn't feel very bloated so I did enjoy the day. But it lacked lots of veggies...

Breakfast:
Grapefruit.
@Jimmy monkey: vegemite toast w soft boiled egg, apple pie.

Snack:
Chocolate pancake from Mr Bean.

Lunch:
Almond croissant.
Chicken breast. Salad.
Green tea.

Snack:
Soy green tea latte.
Peanut butter chocolate cake.

Dinner:
Taiwan pastry.
Green tea.

Snack:
Seaweed, granola.
Banana.

It seems the snacking did not make much difference to my weight or measurements. Perhaps everything in moderation is fine and it helps me not go hog wild on a binge.

4HB Day 36/50 - 11 June 2012

Breakfast:
Chicken breast, salad w 1/2 avocado.
Green tea.

Snack:
Granola @ Food For Thought: toasted rolled oats w sliced almonds, sunflower & pumpkin seeds, black & white sesame seeds, coconut, candied ginger, mango & raisins, served w skimmed milk.

Lunch:
Chicken breast salad.
Coke light.

Snack:
Durian wrap.

Dinner:
Steamed fish, stirfry veggies.
Green tea.

Snack:
Black decaf coffee.

4HB Day 35/50 - 10 June 2012

Intermittent fasting today.
Nothing in the morning, only water and green tea.

Lunch:
1/2 can tuna.
Green tea.

Snack:
Coke light.

Dinner:
Chicken breast, salad.
Green tea.

Snack:
Hard boiled egg.
Seaweed.
Black decaf coffee.

4HB Day 34/50 - 9 June 2012

Snack:
Chicken breast.

Breakfast:
@Brunetti: scrambled eggs, bacon, rocket. Chocolate macaroon, chocolate gelato.
Decaf long black.

Lunch:
Shrimp, salad.

Snack:
Birthday cake @ Cristan's birthday
Cat mountain durian
Greek yogurt w grapefruit n grapes.

Dinner:
Dinner @ coffee shop: Chinese rojak, fried rice.
Coke light.

Snack:
Luna coconut chocolate bar.
Black decaf coffee.

Was supposed to be a cheat day of sorts but there wasn't any all out bingeing, just eating whatever I felt like.

4HB Day 33/50 - 8 June 2012

Breakfast:
Tuna, salad.
Green tea.

Snack:
Think Thin protein bar

Lunch:
Chicken breast.
Caramel smoothie @ tcc (treat to calm me down before a killer meeting)

Snack:
Hard boiled egg.

Dinner:
Egg w long beans, chicken curry, bok chye stirfry.
Diet coke.
Green tea.

Snack:
Black decaf coffee.

4HB Day 32/50 - 7 June 2012

I suspect I may have been so tempted to snack previously out of sheer boredom. I got busy from 6 June onwards and somehow my mind has been more occupied with other things. So another trigger for me here, apart from emotional eating- boredom.

Breakfast:
Omelette, salad.
Green tea.

Snack:
7 baked almonds.

Lunch:
Chicken breast w 1/2 avocado, steamed broccoli, salad.
Kimchi.
Green tea.

Snack:
Hard boiled egg.

Dinner:
Grilled chicken breast, stirfry mixed veggies.
Green tea.

Snack:
Black decaf coffee.

4HB Day 31/50 - 6 June 2012

Breakfast:
Tuna, salad.
Green tea.
Black decaf coffee.

Snack:
7 baked almonds.

Lunch:
Chicken breast, salad w 1/2 avocado. Kimchi.
Green tea.

Snack:
Hard boiled egg.

Dinner:
Steamed fish, stirfry veggies.
Kimchi.
Green tea.

Snack:
Black decaf coffee.

4HB Day 30/50 - 5 June 2012

Breakfast:
Tuna, salad. Grapes.
Green tea.

Snack:
None, not hungry.

Lunch:
Salmon sashimi n salad, baby octopus.
Green tea.

Snack:
Wheat biscuits, digestives n peanut candy:(

Dinner:
Beef salad from sumo salad.
Green tea.

Snack: (hungry at 12.30am.. Why?)
7 baked almonds.

Press on! Get back on and accept nothing less than full victory! Never accept mediocrity! Make this a lifestyle, not a short term goal! Press on! Visualize!

Update: I read that when the body is in the fat burning state, hunger is common at night so I'm not worried about living with it, as long as it doesn't lead to gastric.

4HB Day 29/50 - 4 June 2012

Breakfast:
Chicken breast, salad.
Green tea.
Black decaf coffee.

Snack:
Hard boiled egg.

Lunch:
Chicken breast, steamed broccoli.
Kimchi.
Green tea.

Snack:
Hard boiled egg.

Dinner:
Chicken breast, salad w 1/2 avocado.
Green tea.

4HB Day 28/50 - 3 June 2012

Breakfast:
Chicken breast w kimchi.
Green tea.

Snack:
-

Lunch:
Yong tau Fu w loads of leafy greens.

Snack: (free meal)
Snack fest!

Dinner:
Handmade Chinese noodles. Grapes.
Green tea.

Always my baby:)

Here's looking at you, my sweet pea!

4HB Day 27/50 - 2 June 2012

Snack: 5.30am
Woke up starving. Treated myself to almond butter on weetbix, Tbsp of granola and some trail mix.

Breakfast: (free meal)
@Jimmy monkey: sausage, poached eggs, spinach, toast w butter n strawberry jam, 1/2 blueberry muffin (tasted like brown rice flour was used). So good:) but a little bloated.
Green tea.
- think carbs always result in some bloatedness or I may actually be sensitive to gluten or wheat.

Snack:
Dark chocolate (not the 99% one though, eeks!)

Lunch:
Chicken breast, steamed broccoli.

Snack:
Grapefruit.
Protein bar.

Dinner: (free meal)
wedding reception @ Raffles Hotel Bar n Billiard room buffet. Amazing desserts. Enjoyed thoroughly.
Green tea.

Breakfast salad on fuel day

I'm enjoying preparing my simple meals more and more:). This morning, I had cubed steamed chicken breast with half an avocado, crisp lettuce, crunchy grapes and kidney beans with hot sauce! My salads usually don't have any dressing out of sheer laziness. I add tobasco (hot) sauce because it's so simple to dribble it on. When I feel like it, I might use balsamic vinegar but recently I've been a bit rushed for time during meal times plus I'm lazy. Also, if there is avocado in the mix, I'm happy and don't see the need for dressing, except maybe a sprinkle of hot sauce just to give it a kick :).

Today is fuel day so I'm adding beans and fruit to my meals and enjoying them, especially the fruit! I may have over done it with the grapes this morning but boy were they good:). Plus I had I think almost five whole minutes of peace from the kids to eat! What a pleasure :).

Eating clean can be and is a joy!

4HB Day 26/50 - 1 June 2012

We're finally in June!! Yay!

Breakfast:
Chicken breast w 1/2 avocado. 1/4 cup beans, grapes, lettuce in hot sauce.
Green tea.
Yummy grapes!

Snack:
Chicken breast (small piece)
Hard boiled egg.

Lunch:
@Saveur:
Crispy pork belly w poached eggs. Side of lentils. Yummy!
Green tea.

Snack:
7 baked almonds.
Banana (1) - post workout.

Dinner:
Steamed fish, salad w 1/4 cup kidney beans.
Green tea.