4 Hour Body Cheat Sheet
ADVERTISEMENT
14-Hour Body Fat-Loss Cheat Sheet* -- Updated 1/27/2011
4-Hour Body Fat-Loss Cheat Sheet* -- Updated 1/27/2011
4-Hour Body Fat-Loss Cheat Sheet* -- Updated 1/27/2011
4-Hour Body Fat-Loss Cheat Sheet* -- Updated 1/27/2011
4-Hour Body Fat-Loss Cheat Sheet* -- Updated 1/27/2011
4-Hour Body Fat-Loss Cheat Sheet* -- Updated 1/27/2011
4-Hour Body Fat-Loss Cheat Sheet* -- Updated 1/27/2011
4-Hour Body Fat-Loss Cheat Sheet* -- Updated 1/27/2011
4-Hour Body Fat-Loss Cheat Sheet* -- Updated 1/27/2011
Time
Eating Plan
GLUT-4 exercises
Supplements
Cold
Food List
Food List
Food List
(mandatory)
(optional)
(optional)
(optional)
Waking
Cold shower or
Proteins
*Egg whites with 1-2 whole
*Egg whites with 1-2 whole
bath for 10
eggs, *chicken breast or
eggs, *chicken breast or
minutes
thigh, beef, fish, pork
thigh, beef, fish, pork
Just
Legumes
Air Squats (30-50)
AGG
*Lentils, *black beans, pinto
*Lentils, *black beans, pinto
Chest Pulls (30-50)
beans, red beans, soybeans
beans, red beans, soybeans
before
Wall Presses (30-50)
breakfast
Breakfast
One protein, one
Vegetables
*Spinach, *Mixed vegetables
*Spinach, *Mixed vegetables
legume, one
(inc. broccoli, cauliflower, or
(inc. broccoli, cauliflower, or
(within 30-60
vegetable. For max
other cruciferous),
other cruciferous),
minutes of
fat-loss, 30 grams of
*Sauerkraut, *Kimchee, Peas,
*Sauerkraut, *Kimchee, Peas,
waking)
protein or more.
Green Beans, etc.
Green Beans, etc.
90 minutes
Optional:
Air Squats (30-50)
after
Chest Pulls (30-50)
breakfast
Wall Presses (30-50)
Just
Air Squats (30-50)
AGG
Chest Pulls (30-50)
before
Wall Presses (30-50)
lunch
Lunch
Supplement List
Supplement List
Supplement List
One protein, one
See Online Shopping List
See Online Shopping List
See Online Shopping List
legume, one
vegetable.
90 minutes
Optional:
Policosanol
23 mg per day, before bed
23 mg per day, before bed
Air Squats (30-50)
after lunch
Chest Pulls (30-50)
Wall Presses (30-50)
Alpha-Lipoic
300-900 mg per day total
300-900 mg per day total
Acid (ALA)
Just
Air Squats (30-50)
AGG
Green Tea
900-1,100 mg per day total,
900-1,100 mg per day total,
Flavanols
Chest Pulls (30-50)
according to schedule. Use
according to schedule. Use
before
Wall Presses (30-50)
decaffeinated extract.
decaffeinated extract.
dinner
Dinner
Garlic
2000mg per day total,
2000mg per day total,
One protein, one
according to schedule. Used
according to schedule. Used
legume, one
aged extract.
aged extract.
vegetable.
90 minutes
Optional:
Note: Several cautions are mentioned especially
Note: Several cautions are mentioned especially
Note: Several cautions are mentioned especially
for people who are: pregnant, undergoing cancer
for people who are: pregnant, undergoing cancer
for people who are: pregnant, undergoing cancer
Air Squats (30-50)
after
treatment, taking blood thinning meds, or have
treatment, taking blood thinning meds, or have
treatment, taking blood thinning meds, or have
Chest Pulls (30-50)
dinner
any medical conditions. Please read the book!
any medical conditions. Please read the book!
any medical conditions. Please read the book!
Wall Presses (30-50)
Before
PAG(G)
Cold shower or
Other Tools
One-hand tape measure
One-hand tape measure
bath or ice-
Bio-impendence scale
Bio-impendence scale
bedtime
pack on
Thera-Bands
Thera-Bands
shoulders for
Kettlebells
Kettlebells
20 minutes
Other Notes
1. Have one binge day per week, where anything goes. Follow Tim Ferris’s guidelines to a successful binge day. The binge day is mandatory,
1. Have one binge day per week, where anything goes. Follow Tim Ferris’s guidelines to a successful binge day. The binge day is mandatory,
1. Have one binge day per week, where anything goes. Follow Tim Ferris’s guidelines to a successful binge day. The binge day is mandatory,
1. Have one binge day per week, where anything goes. Follow Tim Ferris’s guidelines to a successful binge day. The binge day is mandatory,
1. Have one binge day per week, where anything goes. Follow Tim Ferris’s guidelines to a successful binge day. The binge day is mandatory,
1. Have one binge day per week, where anything goes. Follow Tim Ferris’s guidelines to a successful binge day. The binge day is mandatory,
1. Have one binge day per week, where anything goes. Follow Tim Ferris’s guidelines to a successful binge day. The binge day is mandatory,
1. Have one binge day per week, where anything goes. Follow Tim Ferris’s guidelines to a successful binge day. The binge day is mandatory,
not an option. Pack in as many calories as possible to keep metabolism high.
not an option. Pack in as many calories as possible to keep metabolism high.
not an option. Pack in as many calories as possible to keep metabolism high.
not an option. Pack in as many calories as possible to keep metabolism high.
not an option. Pack in as many calories as possible to keep metabolism high.
not an option. Pack in as many calories as possible to keep metabolism high.
not an option. Pack in as many calories as possible to keep metabolism high.
not an option. Pack in as many calories as possible to keep metabolism high.
2. Keep meals simple and repetitive, a key to successful dieting.
2. Keep meals simple and repetitive, a key to successful dieting.
2. Keep meals simple and repetitive, a key to successful dieting.
2. Keep meals simple and repetitive, a key to successful dieting.
2. Keep meals simple and repetitive, a key to successful dieting.
2. Keep meals simple and repetitive, a key to successful dieting.
2. Keep meals simple and repetitive, a key to successful dieting.
2. Keep meals simple and repetitive, a key to successful dieting.
3. Avoid any white carbohydrates (any grains, sugars, potatoes), don’t drink calories, don’t eat fruit.
3. Avoid any white carbohydrates (any grains, sugars, potatoes), don’t drink calories, don’t eat fruit.
3. Avoid any white carbohydrates (any grains, sugars, potatoes), don’t drink calories, don’t eat fruit.
3. Avoid any white carbohydrates (any grains, sugars, potatoes), don’t drink calories, don’t eat fruit.
3. Avoid any white carbohydrates (any grains, sugars, potatoes), don’t drink calories, don’t eat fruit.
3. Avoid any white carbohydrates (any grains, sugars, potatoes), don’t drink calories, don’t eat fruit.
3. Avoid any white carbohydrates (any grains, sugars, potatoes), don’t drink calories, don’t eat fruit.
3. Avoid any white carbohydrates (any grains, sugars, potatoes), don’t drink calories, don’t eat fruit.
4. If you are hungry, you need to eat more at meals so that you are not hungry. Avoid domino/snacking foods, like nuts, which are impossible
4. If you are hungry, you need to eat more at meals so that you are not hungry. Avoid domino/snacking foods, like nuts, which are impossible
4. If you are hungry, you need to eat more at meals so that you are not hungry. Avoid domino/snacking foods, like nuts, which are impossible
4. If you are hungry, you need to eat more at meals so that you are not hungry. Avoid domino/snacking foods, like nuts, which are impossible
4. If you are hungry, you need to eat more at meals so that you are not hungry. Avoid domino/snacking foods, like nuts, which are impossible
4. If you are hungry, you need to eat more at meals so that you are not hungry. Avoid domino/snacking foods, like nuts, which are impossible
4. If you are hungry, you need to eat more at meals so that you are not hungry. Avoid domino/snacking foods, like nuts, which are impossible
4. If you are hungry, you need to eat more at meals so that you are not hungry. Avoid domino/snacking foods, like nuts, which are impossible
to eat just one of. The fat loss program can be either 3 or 4 meals - 4 meals are not required! The PAGG stack should only be taken 4 times
to eat just one of. The fat loss program can be either 3 or 4 meals - 4 meals are not required! The PAGG stack should only be taken 4 times
to eat just one of. The fat loss program can be either 3 or 4 meals - 4 meals are not required! The PAGG stack should only be taken 4 times
to eat just one of. The fat loss program can be either 3 or 4 meals - 4 meals are not required! The PAGG stack should only be taken 4 times
to eat just one of. The fat loss program can be either 3 or 4 meals - 4 meals are not required! The PAGG stack should only be taken 4 times
to eat just one of. The fat loss program can be either 3 or 4 meals - 4 meals are not required! The PAGG stack should only be taken 4 times
to eat just one of. The fat loss program can be either 3 or 4 meals - 4 meals are not required! The PAGG stack should only be taken 4 times
to eat just one of. The fat loss program can be either 3 or 4 meals - 4 meals are not required! The PAGG stack should only be taken 4 times
per day, not 5, so you if you are 4 meals before day, skip AGG with your lightest meal.
per day, not 5, so you if you are 4 meals before day, skip AGG with your lightest meal.
per day, not 5, so you if you are 4 meals before day, skip AGG with your lightest meal.
per day, not 5, so you if you are 4 meals before day, skip AGG with your lightest meal.
per day, not 5, so you if you are 4 meals before day, skip AGG with your lightest meal.
per day, not 5, so you if you are 4 meals before day, skip AGG with your lightest meal.
per day, not 5, so you if you are 4 meals before day, skip AGG with your lightest meal.
per day, not 5, so you if you are 4 meals before day, skip AGG with your lightest meal.
5. Since publishing 4HB, Tim Ferris has said that green tea extract should not be taken before bed if it causes sleep problems.
5. Since publishing 4HB, Tim Ferris has said that green tea extract should not be taken before bed if it causes sleep problems.
5. Since publishing 4HB, Tim Ferris has said that green tea extract should not be taken before bed if it causes sleep problems.
5. Since publishing 4HB, Tim Ferris has said that green tea extract should not be taken before bed if it causes sleep problems.
5. Since publishing 4HB, Tim Ferris has said that green tea extract should not be taken before bed if it causes sleep problems.
5. Since publishing 4HB, Tim Ferris has said that green tea extract should not be taken before bed if it causes sleep problems.
5. Since publishing 4HB, Tim Ferris has said that green tea extract should not be taken before bed if it causes sleep problems.
5. Since publishing 4HB, Tim Ferris has said that green tea extract should not be taken before bed if it causes sleep problems.
Book Link
This cheat sheet is not a comprehensive guide to
This cheat sheet is not a comprehensive guide to
This cheat sheet is not a comprehensive guide to
This cheat sheet is not a comprehensive guide to
This cheat sheet is not a comprehensive guide to
This cheat sheet is not a comprehensive guide to
This cheat sheet is not a comprehensive guide to
This cheat sheet is not a comprehensive guide to
The 4-Hour
The 4-Hour
The 4-Hour
The 4-Hour
The 4-Hour
The 4-Hour
The 4-Hour
The 4-Hour
Body. It’s is a great book, so please go buy it. This cheat sheet is just my
Body. It’s is a great book, so please go buy it. This cheat sheet is just my
Body. It’s is a great book, so please go buy it. This cheat sheet is just my
Body. It’s is a great book, so please go buy it. This cheat sheet is just my
Body. It’s is a great book, so please go buy it. This cheat sheet is just my
Body. It’s is a great book, so please go buy it. This cheat sheet is just my
Body. It’s is a great book, so please go buy it. This cheat sheet is just my
Body. It’s is a great book, so please go buy it. This cheat sheet is just my
attempt to pull the fat-loss activities into one location to give me a handy daily guide. It only makes sense in the context of reading the 4HB.
attempt to pull the fat-loss activities into one location to give me a handy daily guide. It only makes sense in the context of reading the 4HB.
attempt to pull the fat-loss activities into one location to give me a handy daily guide. It only makes sense in the context of reading the 4HB.
attempt to pull the fat-loss activities into one location to give me a handy daily guide. It only makes sense in the context of reading the 4HB.
attempt to pull the fat-loss activities into one location to give me a handy daily guide. It only makes sense in the context of reading the 4HB.
attempt to pull the fat-loss activities into one location to give me a handy daily guide. It only makes sense in the context of reading the 4HB.
attempt to pull the fat-loss activities into one location to give me a handy daily guide. It only makes sense in the context of reading the 4HB.
attempt to pull the fat-loss activities into one location to give me a handy daily guide. It only makes sense in the context of reading the 4HB.
ADVERTISEMENT
0 votes
Related Articles
Related forms
Related Categories
Parent category: Education