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
- 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