As I’ve said before, I make the diet portion more difficult and time consuming than Tim recommends. The way he suggests it is simple and quick. I like to cook and I have help to clean up, and although I spend a little more time than Tim, all the things I’ve been posting actually don’t take too much time either. I make big batches so I have left overs and mix and match ingredients to make different meals or add flavor. Regardless, I know everyone is busy and may not have time to read the book in it’s entirety. It is an encyclopedia of fitness hacks – the minimum effective doses to achieve the results you want. Encyclopedia being the operative word. Therefore, I have created The Ultimate 4Hour Body Cheat Sheet to save you time.
- Slow Carb Diet (p72)
- The rules
- Avoid “white” carbohydrates
- Eat the same few meals over and over again
- Don’t drink calories. No milk, soy milk, soft drinks, or fruit juice. Coffee & wine are OK.
- Don’t eat fruit. Tomatoes and avocados a re OK.
- Take one day off per week. Eat whatever you want.
- Allowed foods
- Proteins:
- Egg whites with 1-2 whole eggs for flavor (or 2-5 whole organic eggs, including yolks)
- Chicken breast or thigh
- Beef (preferably grass-fed)
- Fish
- Pork
- Legumes:
- Lentils (daal)
- Black beans
- Pinto beans
- Red beans
- Soybeans
- Vegetables
- Spinach
- Mixed vegetables (including broccoli, cauliflower)
- Sauerkraut, kimchee
- Asparagus
- Peas
- Broccoli
- Green beans
- ***Most Important… ATHLETIC GREENS every day on an empty stomach. Get it HERE
- Proteins:
- The rules
Workout
- 6 Minute Abs (p175) (2X per week after kettlebell swings, Mon. &Fri.)
- Myotatic (swiss ball) crunch. 1 set x 10 reps @ 4s (with 2s pause each end). Add weights when can do more than 10.
- Cat vomit. 1 set x 10 reps hold for 12s.
- Front plank. Work up to 90s max hold.
- Side plank. Work up to 90s max hold.
- Hip flexor stretch. 30s each side before kettlebell swings.
- Maximal Strength (p414)
- Dynamic stretch. Over-and-unders. 1 x 7 reps.
- Push-ups: 12 reps (foot in the air < 50 degree angle)
- Deadlift. 1 set x 3 reps @ 95% IRM, 1 set x 5 reps @ 85% IRM. Plyometrics immediately after: box jumps, jump rope, or 15m sprint.
- Torture Twist: 5 sets of 5 reps (30s rest between)
- Ultra-endurance Stretches (p376)
- Hip flexor (Iliopsoas) and quad
- Pelvic symmetry and glute. Pigeon pose. Foot on top of table.
- Pelvis reposition
- Glute activation
- Perfect Posterior (165) (3X per week before breakfast, Mon., Wed., Fri.)
- Two legged glute activation raises. 1 x 20 reps
- Flying dog. 15 each side.
- Kettlebell swing (working from 20-50 reps and adding weight starting with 35Ib)
- Occam’s Protocol (Machine)
Workout A
1. Close-grip supinated(palm facing you) pull down x7 reps (5/5)
2. Shoulder press x7 reps (5/5) (*Optional 6 min Ab)
Workout B
1. Slight Incline/decline bench press x 7 (5/5)
2. Leg press x10 (5/5) (*Optional Kettle bell swings x50)
3. Stationary bike 3 min at 85+rpm
This looks like a lot, but I’m pretty sure it takes less than half an hour, and can be done every other day! If you’d like a copy of The Ultimate 4Hour Body Cheat Sheet you can copy and paste it straight from here. If you have any questions about The Ultimate 4Hour Body Cheat Sheet or about the 4-Hour Body Diet in general, or even want to share how it’s going for you to inspire other readers abut how you feel or the challenges you’ve faced, please share in the comments below. We’d love to hear about it.
