Sunday, September 25, 2011


It's been a while, but there hasn't been much to update.

I'm still doing boot camp which has really helped me to improve my body. I'm losing fat and gaining defined muscle.

Anyway, today I competed in my first triathlon. I participated in the event with a group of co-workers. While I've been training for this, today was not exactly like I expected. It was held at Bonelli Park in San Dimas. We started with a 300 meter swim in the lake which lead to a 8 mile bike ride and finished off with a 3 mile run. I completed the event in about 1 hour and 48 minutes. I know that I could improve this with more training. I was able to do the biking and running as excepted, but I did have a lot of trouble with the swimming. I got about 1/3 of the way when I started having trouble breathing. There were supposed to be life guards close by so I could stop for a bit to catch my breath, but I had trouble locating one. It also didn't help that my goggles had fogged up. I ended up doing a mix of the backstroke and doggy paddle to finish the swim portion. Despite my swim issues, I had a lot of fun and I would feel comfortable doing this again with some more swim training. That's it for now, I'm beat!

Wednesday, July 20, 2011


It's been a while, but I have not stopped with my fitness. I've basically stopped following the four hour body book as I could not get a good direction from it (though I still enjoy the shakes!).

As I mentioned previously, I've been trying to run at least twice a week with co-workers. We've found a good ~3 mile loop around the office. I've also joined the company "boot camp" which is held after work, twice a week in the company gym. It's for a total of six weeks and we are about half way in. I really like it and I can really feel a change.

One of the VPs (who comes running with us occasionally) has recently competed in a triathlon and has setup a company team for an upcoming event. At his encouraging, I've decided to join. His coach has setup a training program for us which involves running, swimming and biking. It's not hard to follow, I'm just having trouble finding the time!

That's it for now and I plan to update shorty.

Thursday, May 19, 2011


I have not updated in a while, but a lot has been going on. I ran three miles today with a coworker and I'm beat! More on that later...

Weight Training

I've been following the workouts described in my previous entry. More specifically, my workouts consist of close-grip pulldowns, machine shoulder presses, incline bench presses and squats. I've choose these based on what is outlined in Four Hour Body and the availability of equipment at the office gym. Up until my last work out session, I've been able to add 10lbs each time. I've visual and physically noticed changes in my body! Following is a data chart and graph showing my weight training trend.

Note: These update as I make changes so there may be data from after this entry was posted.


I attempted to follow the diet outlined in Four Hour Body, but I found it too vague to actively follow. I read over it many times, but it wasn't clear on what I could and could not eat. It also seemed to contradict itself multiple times. I don't feel that I eat poorly, but I am making an effort to be aware of what I am eating. Samantha also lent me her nutrition book for me to review.

One thing that I really love from the book is the protein shake. I use it as a breakfast replacement and will sometimes sip any excess before or after working out. I've modified the recipe slightly (soy milk instead of 2% milk):
  • 36 Grams of chocolate whey protein
  • 3 Cups of vanilla soy milk
  • 1 banana
  • 3 Tbsp almond butter
  • 5 ice cubes

I've also been keeping track of my measurements. I have not been doing so as often as I would like, but as long as there is a positive trend, I don't mind. I also had my body fat measured a few weeks ago at 22%. It was done for free by a local gym (score!) and he told me to wait 4-6 weeks before returning. The trainer's explanation was that physical changes take time to appear. That's good to know!

I found it interesting that my weight has pretty much stayed the same recently. I'm hoping it's because I'm losing weight and gaining muscle. I'll try to do do some measurements soon to see if that's the case.

Note: Again these actively update.


I actually miss running from when I ran track in high school. I was talking to a co-worker about her runs after work and she mentioned that we could go running on her off days. Today was the first day and we did a three mile loop around the office. I did not run the whole thing, but I completed it. I'm out of shape, but it felt great to complete and I look forward to running next week. I'm going to be sore tomorrow!

Before Pictures:

I said I would post these before, but I honestly forgot. I took some before pictures for comparisons later on. There're after the jump (can't believe I actually used that).

Sunday, April 17, 2011

Fitness goals and work outs.

Ok, so finally some time to sit down and write a post.

Fitness Goals:
I wanted to write a little about my fitness goals. My main goals are to gain muscle and to lose belly fat. I'm not so concerned with loosing weight (i.e. the number I weigh) as I am about toning up and losing the fat around my abs and chest. I'd like to have some nice, defined muscles, but nothing too crazy. I'd also like to lower my BMI.

Working Out:
I went to the gym twice last week and I will be going tomorrow and Thursday. I've been following a workout from 4 Hour Body which involves two rotations of exercises (A & B) where you push your muscles to failure. The weird thing is you are only in the gym for about 30 minutes each time, which feels a bit odd. I leave sore, but feel like I should be doing more. The book's author was able to gain 34 lbs of muscles in four weeks by doing this. I'd be happy to gain any muscle from doing this. There is a blog post on the book's website that gives a summary of what's in the book. Tim goes into a bit more detail in the book, giving you more direction.

Keeping Track:
I took some before pictures the other day which I will post during the week. I've also taken some beginning measurements and I plan to take measurements the day after a workout. I've also been tracking my weight. I have all of this in a spreadsheet in Google Docs, I just have to figure out the best way to get the charts into this blog. The only other thing I want to track is BMI, Tim recommends the DEXA method, but I can't seem to find any place around here that does that. I'm going to call a few of the local gyms to see if I can pay to have BMI measurements done.

That's it for tonight. During the week I will write about my diet and attempt to post charts tracking my measurements and weight.

Thursday, April 14, 2011

Quick Update

I've been a bit busier than expected the past few days and have not had time to really sit down and write out a decent post. I did go to the gym on Tuesday and I've changed what I'm eating. I've also taken what will count as before pictures. I will post a longer update this weekend. Gym tomorrow! 

Thursday, April 7, 2011


I've decided to start this blog to help me keep track of physical fitness journey.

My Physical Fitness Background:
I used to run track during high school and while I lacked upper body strength, I weighed less and was more in shape than I currently am. I've been told that I was actually too skinny. As I went on through college and entered the working world, I've gained some weight (nothing horrible) and have not kept up on staying in shape. However, I did attempt to get back into shape a few years ago by working out with a physical trainer at my local 24 Hour Fitness. This went well until I had to stop due to my college workload, not to mention it was getting a bit expensive.

Recently, my friend Tommy gave me The 4-Hour Body (hence the title of the blog) by Timothy Ferriss as a present. This combined with the opening of an office gym at work, got me thinking about getting back into shape.

That's it for tonight. Tomorrow I will post a little more about myself, my goals and where I stand fitness-wise.

Feel free to post any questions in the comments.