Austin Hanson

This post is definitely off the beaten path from my usual content but I wanted to answer @MotorHeadz and this seemed the easiest place to do it.

@MotorHeadz:

@AustinHanson have you put the principles in the4 hour body to work personally? What has been the most effective if so?

4 Hour Body

First, yeah, I adopted the 4 Hour Body principles this past January by:

• Maintaining a slow-carb diet*
• Lifting according to Occam’s Principle
• Cardio 6-7 days/week

* My only alteration to the slow-carb diet has been the allowance of some fast-food meals but with slow-carb principles in mind. These include Subways Oven Roasted Chicken Breast (no cheese, not toasted, light mayo), Q’Doba’s Ancho Chili BBQ (chicken, no cheese, no sour cream, no quac and the amount of rice depends on the time of day, read further).

I started logging my weight and stomach (navel) diameter to keep tabs things and saw really good results (log/graph coming shortly). My lifting follows Ferris’ guide almost to a T, even doing the cat vomiting exercise at our gym on campus – which does usually get a few stares… I did omit kettlebells from my workout as our gym didn’t have them but noticed someone doing them with the normal round weights so added them to my regime a week ago (3 x 25 per day at 35lb).

4HB + Insanity

Two months later I added Insanity into the mix…really just for kicks. I figured the 4HB was easy enough and felt I needed more – so I started that on March 28th while maintaining all 4HB practices. At that time, I was half-heartedly training for a marathon and was up to running halves but with the inclusion of Insanity I had to cut this back to only 1-4 miles a day or I didn’t have enough energy to put my all into the workouts.

What follows is my Weight/%BF log since January:

Next, I’ll include a graph of my %BF which makes it pretty obvious where Insanity started. Keep in mind though that all progress before that was still just the simplicity of 4HB. The huge perturbance in the middle was a Vegas trip where I really went crazy with Cheat Day – all day buffet… :’).

Addendum

I take a few supplements aside from AGG (never did get around to buying Policasinol for the P in PAGG).

• Jack3d on lifting days (30 minutes prior – though some times I will take a hit in the morning also since I lift mid-afternoon)
• iSatori LX-7 Fatburners (3 pills, 30 minutes prior – started these after the Vegas trip)
• Daily Vitamin
• Calcium + Vitamin D (2 pills – morning/night)
• Fish Oil (2 pills – morning/night)
• Glucosamine (2 pills – morning/night)