here is an awesome article by RFB that i have found to be excellent …..tion-tips/

i.e make sure you keep your average buyin to around 250 buyins, i.e $14, but take shots at higher tourneys and play some smaller or lower buyin tourneys to reduce variance. 

i have found that it works great. the best thing is that you can modify your ABI very easily by just switching out one of the smallest tourneys you play for a bigger one. 

i am in the same position as you, having a BR of about 4.5k, so my standard grind includes anything from a $2r/$5fo to $33 or sometimes a $55 or $10r. 

if i am feeling or playing good, then i will switch out one of my standard $5fo games and instead play a $26 game for instance. or vice versa if i am on a downswing etc etc. 

if you are finding that bricking off $200 in buyins a night is hurting a lot, i would advise just to play 1 or 2 $26-33 tourneys mixed in with a bunch of $5/10 games – switching from playing all $10 games to playing all $26 games is a big jump and as you point out, will hurt if you brick everything off. 

hope that helps.