Superhuman Project – Day 7

Superhuman Core

Day 7 of my “Superhuman Project(#SHP), Monday, 12th Oct 2015: – Got my yoga session in this morning and the freediving training in the pool done. Noticing I'm getting that feeling of comfort with breath holds again and my diaphragm is getting more flexible with the pranayama exercises I've been doing.

Today's takeaways from Tim Ferriss's 4 Hour Body book:

  • The human body can't absorb more than 30 grams of protein per day – that's a myth!
  • Daily total protein is more important than amount of protein per meal.
  • Food weight does not equal protein weight.
  • 1.25 grams of protein per pound of current lean bodyweight (which means you must know and subtract your total fat mass/weight first) is suggested.
  • Not gaining muscle? Track protein over one day. Then eat more.

The 3 F's, Fun, Flow and Flexibility, came in handy today by squeezing in my pool freediving training session between coaching sessions in the afternoon.

Make it happen!

Here's the progress for day 7 of the superhuman project.

Measurements Recorded (on 6th Oct 2015)

*Note: I've decided to take measurements once per week, so the next set of measurements will be on the 13th.

Biceps (Left / Right) – 12 in / 12.2 in

Waist – 35.2 in

Hips – 38.4 in

Thighs (Left / Right) – 20.5 in / 20.5 in

Total Inches – 138.8 inches

*Note: These measurement were done by myself which was kind of tricky is some parts like the biceps, so may not be totally exact.

Superhuman Diet

*Note: I've calculated that for my lean mass (fat free), I require 73g of protein per day (based on the above 1.25 calculation). I will be tracking my total protein intake daily too.


4 eggs – fried with tinge of butter.

2 slices of toast – brown bread.

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

1 glass of water + spirulina powder (1 tsp).


1 portion beef stir fry.

1 cup vegetable fried brown rice.


1.5 portions chicken coconut curry.

1 portion of tomato avocado salad.


Mid morning – 1 pomegranate + 1 large orange.

Mid afternoon – 1 cup unsweetened soy milk + 3 oreo biscuits.

Superhuman Workout

Hatha yoga – Yoga routine focused on opening up ribcage, shoulders, shoulder blades, and hips.

Freediving pool training:

  • Warm up -2 sets, 24 meters each, slow, average about 1:10 min each set.
  • Free immersion – Did a few sets of 36m, 48m and also one 60m set. Didn't really track time but the focus was on extending dive time by slowing down movements.
  • Note – All training sets were done with approx. half filled lungs.