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You are here: Home / Buy It / “The 4 Hour Body” Complete Cheat Sheet

“The 4 Hour Body” Complete Cheat Sheet

August 4, 2011 by Adria Ali 2 Comments

 

For all of the busy people that don’t have the time or patience to read this book, “The 4 Hour Body,” we have put together all the main points to get your started TODAY instead of a month from now.  Listed below are some of the most important parts of the diet.  However, even after reading and PRINTING this “cheat sheet” you should still read the book to get background on Tim’s perspectives, added info, and hilarious commentary.

 

THE DIET

          The Don’ts 

  • Avoid ALL WHITE foods
  • No dairy
  • Don’t Drink Calories (soy, rice, almond, juice etc)
  • Eat Lean Meats (for the most part)
  • No Fruit

       The Do’s 

  • Eat Beans as your source of Carbs (Any Type)
  • Eat Any Veggie You like
  • Lean Meats
      • Chicken Breast / Thighs
      • Fish
      • Pork
      • Lean Beef (grass fed if possible)
      • Egg Whites with a couple of yolks thrown in for flavor
  • You are allowed Coffee (half n half if you must), Red Wine (1 glass at night), and 1 Diet Soda per day (16 oz or less)
  • You are also allowed Avocado (no more then 1/2 a day) and Tomatoes
  • Take all The supplements he recommends
  • Take One Day Off Per Week (Cheat Day)
  • Eat the same few meals over and over again

Trainer Tidbits ….

  • Drink A large glass of ice water first thing in the morning (to increase resting metabolism)
  • Take your supplement cocktail 15 mins before your meals
  • On Cheat Day 
      • Eat a normal breakfast
      • After each cheat meal do 60-90 seconds of exercise withing 30 mins after your meal.  This can be anything such as air squats, push ups, wall push-ups etc.
  • Take cold showers to increase your resting metabolism (as cold as possible)
  • Spike you calorie burning at least 4-5 days per week with weight lifting / cardio
  • Technically, you are allowed “forbidden foods” such as rice, pasta, etc.  with in 30 mins after weight training (an old body builder trick.
  • Don’t rely solely on the scale to measure your progress.  Take your measurements because they will sometimes move faster due to the change in muscle mass.
While this diet works like a charm, the supplements make it work 4 times better!!!  Having all of them is essential to your weight loss.  If you have further questions or comments about this diet please feel free to contact us via our “contact” link on the right side of the page!!
Adria Ali

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Filed Under: Buy It, Eat It, Today's Tip Tagged With: 4 hour body, 4 hour body cheat sheet, 4 hour body supplements, Aged Garlic, ALA, Benefits of Alpha Lipoic Acid, Benefits of green tea, do the supplements on the 4 hour body really work?, Does the 4 hour body work?, Green tea, How PGAA works, PAGG, points in the 4 hour body, R-ALA, The Benefits of Aged Garlic, Tim Farris, Tim Farriss, weight loss pills

About Adria Ali

I am the author of this web page and I have been a personal trainer for over 13 years. I currently hold a Bachelors of Science in Kinesiology (exercise science), as well as all of the certifications from National Academy of Sports Medicine. I also have a background in sports training as well as internships in physical therapy and Occupational Therapy. I got into personal training to help people like my mom who struggled with her weight her whole life.


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

Comments

  1. RJ says

    March 11, 2012 at 12:55 pm

    Hey Adria! Thank you for taking the time to put this cheat list together! The only thing that confuses me about it is that I recall Tim mentioning that eating the same few meals over and over again is key to the success of the SCD, and I've seen that you listed that under the "Don't do" list. Best, RJ
  2. adreeza says

    March 11, 2012 at 6:48 pm

    Thank you for the awesome feedback! Also, the error has been corrected! You were right on target, that was placed in the wrong spot!!

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