Superhuman Project – Day 21

Superhuman Baby

Day 21 of my “Superhuman Project(#SHP), Monday 26th Oct 2015:

  • Woke up feeling better this morning.
  • Had my eggs for breakfast but no bread this time. About an hour later I was feeling a little low on energy and felt like my blood sugar was low, so topped up breakfast with black beans. 30 mins later that seemed to have done the trick.
  • Had an afternoon nap which restored energy for an express but productive freediving training session.

Tim Ferriss's 4 Hour Body book lesson/s of the day:

  • For breakfast, I'd like to stop eating bread and instead do eggs and black beans / lentils /spinach. This would eliminate the wheat from my diet.
  • Increased protein intake will decrease water retention, increase my metabolism by 20% and make my breakfast calories consist of at least 30% protein.

3 F's – Fun, Flow and Flexibility: 

  • Between coaching sessions and two kids, I had to be really creative today and REALLY want to train in the pool.

Here's the progress for day 21 of my superhuman project.

Measurements Recorded (on 20th Oct 2015)

*Note: I've decided to take measurements once per week, so the next set of measurements will be on the 27th.

Body weight – 77.3 kg (just an additional measurement because I had an initial goal of dropping to 75kg).

Biceps (Left / Right) – 12.7 in / 13.0 in

Waist – 35.4 in

Hips – 38.0 in

Thighs (Left / Right) – 21.3 in / 21.3 in

Total Inches – 141.7 inches


  • Both biceps increased in size a little bit.
  • Waist is almost the same still.
  • Hips reduced a bit.
  • Thighs also reduced a bit.
  • Looking good!

Superhuman Diet


4 eggs – half-boiled with little soy sauce and pepper (22g protein).

100g black beans (21g protein).

1 glass of water + apple cider vinegar (1 tbsp) + psyllium husk.


200g brown rice + 200g minced beef in tomato sauce (50g protein).


200g minced beef tomato sauce (50g protein) + 150g steamed long beans.



*Total protein – 143g protein.

Superhuman Workout

Hatha yoga – None.

Freediving training:

  • (FIM) Free immersion warm up sets: – 1st set slow, 24m in 1:45. 2nd set slow 24m in 2:00. These warm up sets were all done with half-filled lungs. My mammalian reflex seems to be triggering faster nowadays. But my mind was really trying to give up on the first set itself. Pushed through though.
  • (DYN) Dynamic with fins (full lungs): 3 sets of 50m, each set took about 0:50 (50 seconds) and felt pretty comfortable. Had a lot more gas in the tank it felt like. In fact between the 2nd and 3rd set I only gave myself 1 min rest. Next stamina session, I must try out dynamic with fins and see how I go.
  • Equalization practice: Did multiple sets of full lung, half lung and forceful exhale equalization sets. Huge improvement from yesterday and can equalization in all 3 conditions head down. I'm happy with this!