Measurements November 5th, 2011

Age: 22
Weight: 130.2 Down 5.2lbs (biggest weight drop ever)
Height: 5’1″
Body Fat: 30.6% Down .02%
BMI: 24.6 Down 2
Neck: 12.625″ Down .125″
Right Bicep: 11 Down .5″
Waist: 30.25 Same
Around Belly Button: 36.125″ Down .275″
Hips: 37″ Down .25″
Left Quad: 17.5″ Same

This is nuts to me: 5lbs in one week? I haven’t been doing anything but eating paleo–not even exercising! I measured myself at the same time last week. This feels pretty awesome. Paleo ftw.

I’m about to embark on my first “cheat” day, which will look nothing like the 4HB cheat days that I used to partake in. I’m allowing myself cheese (primal), chocolate (primal), red wine (primal), and one food item that’s completely off the diet on Saturdays. Keeps me sane, folks!


Measurements After Hiatus


Well, this is painful. After leaving the diet for several months, I have gained over ten pounds since last May. But this is why we get back on the horse, isn’t it? These will be my new base measurements.

Age: 22
Weight: 135.4 Up 11lbs
Height: 5’1″
Body Fat: 30.62% Up 4.15%
BMI: 25.6 Up 2.1
Neck: 12.75″ Up 1″
Right Bicep: 11.25
Waist: 30.25 Up 2.25″
Around Belly Button: 36.4″ Up 3.65″
Hips: 37.23″ Up .1.88″
Left Quad: 17.5″

Okay, so that’s a lot of red. It’s pretty painful to write this out, to see how much I’ve let myself go. Health needs to be a centerpiece of my life, and these measurements bring me back to reality. Back on the wagon.

The End of 4 Hour Body

Well folks, I did 100 days on this diet, and I’m finding it time to call it quits.

Lately I have been feeling sick, and there is nothing to blame but the diet. I think that weeks of reducing my meals to eggs, stir fry, taco salad, and chicken thighs have ultimately been unhealthy for me. I started taking a women’s dietary supplement a month in to address some of these problems, but it’s not the same as getting the nutrients non-synthetically.

Furthermore, my rate of weight-loss has slowly been decreasing. That is in part because my dedication to the diet has been wavering; I have had about one additional cheat meal a week. However, I also believe that the shock of going onto a low carb diet is wearing off. If you look at Tim’s study in the back of the book, his main study only lasted a month. From there, he only lists extreme cases of people doing well on the diet–like his father. It makes me wonder if in the long term, this diet is only meant for certain metabolisms. Furthermore, I wonder why he didn’t list any long-term women… and studied women far less than he studied men. From what I’ve seen in active 4HB communities, women do far poorer on the 4-Hour Body diet than men. I doubt that this is a coincidence. Thus, I believe that 4HB is great for shocking the system into losing weight quickly for about 4 weeks, but nothing longer than that.

Right now I am at 124.4 pounds, right where I was last week. The following week is my period–my weight will go up, and then likely drop back to 124.4 no matter what I do. After that, I graduate. I’ve decided that I’m going to take these last few weeks of college and focus on enjoying time with my friends instead of regulating my diet so intensely that I decline beers mid-week because I’m afraid of the effects of cheating. Sometimes, I feel like 4HB is a regulated eating disorder, full on with scare tactics, incredibly strict rules, and numeric obsession. Once again, it’s time for me to end.

SO, now that I quit, where do I go from here?

The Post 4HB Diet

There have been many important educational experiences from 4HB that I intend to stick with beyond the diet.

1. Eat a big breakfast with a ton of protein.
In general, this has had  a positive impact on the way that I eat, even if I’m binging. Eating a big breakfast has made me less hungry throughout the day and definitely wakes me up in the morning. I fully intend on keeping with my eggs/turkey bacon/veggies/beans routine in the morning.

2. Emphasize lean meats and vegetables.
I haven’t missed eating fatty meat at all, and I find that I am most ready to exercise after I’ve had an animal-flesh intensive meal. I do miss fruit on occasion, but I agree with Tim that we don’t need to emphasize it as much as the government tells us to. For the most part, fruit is pure sugar.

3. Continue exercising.
This one is a no-brainer. I lose more weight the weeks that I climb more frequently, plus I feel better. Though Tim doesn’t emphasize exercise in his diet plan, he should.

4. Continue avoiding white carbs.
This is going to continue to be difficult for me. I have missed pasta, rice, and bread. However, I do believe that it is what has made me chubby in the past. Thus, I should continue avoiding it.

5. Continue avoiding processed foods.
For the same reasons as above.

6. Continue drinking enough water.
I’m pretty sure that my personal policy of drinking 8-10C of water a day is what led me to getting rid of all my acne and feeling great throughout the day.

Concluding Thoughts

For those who are familiar,  my new diet sounds a lot like primal/paleo. Tim’s diet is based off these concepts, so that shouldn’t be too surprising. However, I’m going to need to toy and tinker to find the right diet for me, not some prescribed diet that’s supposed to fit everyone. I don’t think it works that way.

I intend to keep this blog running to meditate on changes to my diet and keep me honest; this blog has been the best thing for me in my 100-day run on 4HB. There has not been a lot documented about going off 4HB–what to do about the supplements, should I do squats after every meal, should I drink grapefruit juice regularly–so I hope to begin answering some of those questions. I will be happy if I lose more weight but not disappointed if I don’t.

It’s been a good run, folks.
– Suzie

Measurements Before Binge (Day 89)

Age: 21
Weight: 124.4 Down 2lbs
Height: 5’1″
Body Fat: 26.47% Down 2.01%
BMI: 23.5 Down .38
Neck: 11.75″ Down .25″
Right Upper Arm: 10.375″ Down .375″
Left Upper Arm: 10.25″ Down .25″
Waist: 28″ Down 1″
Around Belly Button: 32.75″ Down 1″
Hips: 35.25″ Down .75″
Right Leg: 18″ Same
Left Leg: 17.25″ Same

Total inches lost this week: 3.625″
Overall inch loss: 18.6″
Overall weight lost: 12.6lbs
Overall body fat % lost: 8.75%

Weight loss and goal line (I can't get rid of the goal line...)

After last week’s mixed failure, I’m feeling much, much better about these numbers!

Until later today,

Measurements Before Binge (Day 82)

Age: 21
Weight: 126.4 Down .2lbs
Height: 5’1″
Body Fat: 28.48% Up .5%
BMI: 23.88 Down .04
Neck: 12″ Up .125″
Right Upper Arm: 10.75″ Up .125″
Left Upper Arm: 10.5″ Down .125″
Waist: 29″ Same
Around Belly Button: 33.75″ Up .75″
Hips: 36″ Down .25″
Right Leg: 18″ Down 1.5″
Left Leg: 17.25″ Down .75″

Total inches lost this week: 1.625″
Overall inch loss: 14.975″
Overall weight lost: 10.6lbs
Overall body fat % lost: 6.74%

Welcome to my Christmas tree of weight loss over the past few weeks (I had broken my scale). So I’ve started to cheat every once in a while during the week (including last night: beerrr), and I think that’s affecting my weight loss. Plus this includes the weight gain from spring break. Either way… it’s kind of frustrating to go three weeks to find that I gained body fat. Ugh. I’ve lost most of my weight in my legs, so that explains why my pants are starting to feel so loose.

For those of you who were wondering, yesterday was an April Fool‘s joke. I’m still on the diet and I didn’t have to go to the hospital for massive food consumption!

Onwards to refeed day!


Folks, this diet has slowly been killing me. I had an all out binge…. sadly, I even have pictures to prove it.

I pretty much woke up and ran out of the apartment screaming “NOOOOO MOOOOOREE EGGS! NOOOO MOOOORE BEANS! YOU CAN’T MAKE ME!” After finding the nearest fast food place, I snuggled into a warm, plastic seat, and ordered a delicious mound of  Hardee’s Monster Biscuit.


Of course I had to wash it down with coke and rum for a morning boost before driving (swerving) to class.


Now when I’m drunk, I crave cigarettes. I smoked 14 packs.


On my way to class I decided to stop at one of my favorite famous Atlanta establishments, The Varsity. I ate three servings of onion rings and had a frosted orange milkshake to wash it down.


When I got back into my car, it wouldn’t start due to the heavy object in the front left seat. I got out and walked to school (no big, just 10 miles), and found myself starving in time for class. Luckily, it was FRY DAY FRY DAY FRY DAY, a day of FRIES and FUN FUN FUN. My art professor decided that it was time for us to use a new medium, french fry grease and chocolate milkshakes, to express ourselves. Naturally, after art, we munched on our new art supplies.


Following art class I decided to go on a bike ride with that friend who always puts her hands in my picture. On our way around campus, we ran into K. Together, the three of us went to Taco Mac and had 17 Blue Moons between the three of us. They told me I had eight beers, I only remember drinking six. Whatever.

K's little friend got in on the fun too!

Following our trip to Taco Mac, it was lunch time. We decided to go to Burger King. Double Whopper with cheese, here I come!


Naturally, I washed it down with a large Dairy Queen Peanut Butter Cup Blizzard.


And Dairy Queen fries.


Following this, I was feeling a little bit full, so I decided to lean back and digest for a few hours. Come 4:00, I was craving something sweet, so I decided to have another chocolate chip choreo from a few cheat days ago.


This held me over until dinner. I was feeling so free from the diet that I didn’t even notice that I didn’t eat enough protein this morning, so as a pre-dinner snack, I had 10 slices of bacon. Real bacon. With sugar and butter. Fuck yes.


For dinner, Aaron and I decided to go out to a lovely establishment called KFC, because we roll southern style. Aaron didn’t want to go off the diet, so he brought beans and lentils to hold him over. However, after watching me devour two containers of KFC popcorn chicken, he decided to go crazy and have a banana. I don’t know what he was thinking.


Following the squats that Aaron insisted on, we decided that we would both grab dessert. After taking our alpha lipoic acid, aged garlic extract, and green tea extract, we hurried over to The Cheesecake Factory. I had a Brownie Sundae Cheesecake (which I will likely also have tomorrow, because tomorrow is cheat day).


After this… I decided I was full. You can start calling me Michael Phelps.

Totals Day 82

I am now going to go take a shit for the next 36 hours. Peace.


Measurements Before Road Trip (Day 62)

Age: 21
Weight: 126.6 Up .6lbs
Height: 5’1″
Body Fat: 27.98% Same
BMI: 23.92 Up .12
Neck: 11.875″ Same
Right Upper Arm: 10.625″ Down .375″
Left Upper Arm: 10.625″ Down .125″
Waist: 29″ Up .5″
Around Belly Button: 33″ Down 1″
Hips: 36.25″ Up .25″
Right Leg: 19.5″ Up .25″
Left Leg: 18″ Down 1″

Total inches lost this week: 1.5″
Overall inch loss: 13.35″
Overall weight lost: 10.4lbs
Overall body fat % lost: 7.24%

Okay, I’m a little disappointed with how much I lost this month; I’ve lost 10.4lbs from 62 days ago, and 3.6 pounds since day 34. Not cool. I’m also going to start my period at some point though, probably this week, so I can try to shrug it off as water weight. Hopefully being away from the diet for a week will not kill my results (and maybe give my body the shock it needs)!

Weight measurements and goal line.

Waist measurements.

Body Fat %.

Until later today (after driving 600 miles!),

Measurements Before Binge (Day 55)

Age: 21
Weight: 126.0 Down .6lbs
Height: 5’1″
Body Fat: 27.98% Down 1.16%
BMI: 23.8 Down .12
Neck: 11.875″ Up .125″
Right Upper Arm: 11″ Same
Left Upper Arm: 10.75″ Same
Waist: 28.5″ Down .5″
Around Belly Button: 34″ Same
Hips: 36″ Down .5″
Right Leg: 19.25″ Up .75″
Left Leg: 19″ Up 1″

Total inches lost this week: -.875″
Overall inch loss: 11.85″
Overall weight lost: 11lbs
Overall body fat % lost: 7.24%

So this week I didn’t seem to lose a whole lot except for in body fat… which is actually the number that I care about most. I’m gaining inches in my arms and legs but I am still attributing that to climbing (I AM A BEAST! ).

Some people want graphs. Okay!

Weight loss over time (red line is my goal).

Body fat % over time.

Until later today,

Measurements Before Binge (Day 48)

Age: 21
Weight: 126.6 Down 2.8lbs
Height: 5’1″
Body Fat: 29.14% Down .66%
BMI: 23.92 Down .48
Neck: 11.75″ Down .25″
Right Upper Arm: 11″ Up .125″
Left Upper Arm: 10.75″ Up .125″
Waist: 28.75″ Down .25″
Around Belly Button: 34″ Down 1.25″
Hips: 36.5″ Down .5″
Right Leg: 18.5″ Same
Left Leg: 18″ Same

Total inches lost this week: 2″
Overall inch loss: 12.725″
Overall weight lost: 10.4lbs
Overall body fat % lost: 6.08%

Guys, I lost 10lbs!! That was my first weight-loss goal! I’m so, so freaking excited. I’m not worried about the gains in my arms because I’ve been climbing a lot. Time to celebrate properly with cheat day :D.

Measurements Before Binge (Day 41)

Age: 21
Weight: 129.4 Down .6lbs
Height: 5’1″
Body Fat: 29.80% Up .49%
BMI: 24.4 Down .2
Neck: 12″ Down .125″
Right Upper Arm: 10.875″ Same
Left Upper Arm: 10.625″ Up .125″
Waist: 29″ Down .25″
Around Belly Button: 35.25″ Down .125″
Hips: 37″ Up .5″
Right Leg: 18.5″ Up .5″
Left Leg: 18″ Same

Total inches gained this week: .625″
Overall inch loss: 10.725″
Overall weight lost: 7.6lbs
Overall body fat % lost: 5.42%

Considering I started my monthly today, I’m not at all upset with these numbers… minus my body fat going up. My guess is that the calculation was reacting to gaining .5″ in my hips, which is (hopefully) all water weight.

I’m off to celebrate belated Valentine’s Day! Happy cheat day, ya’ll!