4-Hour Body Fat Loss Cheat Sheet

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The 4-Hour Body cheat sheet, meal plans and other tips on this blog are now available in Slow Carb Fat Loss, a handy companion guide to make the most of the slow carb fat loss plan. Buy a copy today.

Other 4-Hour Body posts:
1/27/2011: There is an updated version of the cheat sheet available here.

If you have been reading The 4-Hour Body by Tim Ferris, you're probably pretty excited to get started. Although the basic eating plan is simple enough, if you add in the GLUT-4 exercises, supplements, and other activities, it can get confusing to plan your day.

I did my best to capture the eating plan, GLUT-4 exercises, supplements, and cold therapy in one cheat sheet for my own use, which provides a daily schedule for the 4-Hour Body fat loss plan.

It is not a replacement for the book itself. The 4-Hour Body is an excellent resource, well researched and carefully documented. The cheat sheet is just a helpful way to capture the most important information on a single page for people who have read the book.
4-Hour Body Cheat Sheet

4HB Fat Loss Cheat Sheet Download by format:
If you find the cheat sheet helpful, please check out the 4-Hour Body Fat Loss Shopping List, which puts together the supplements, exercise equipment, and measuring tools from the 4-Hour Body in one place.

21 comments:

Unknown said...

Thanks so much for summing everything up in one place. It is difficult to keep looking through the book, and your cheat sheet is great!

Rick said...

Very Nice... Thank you!

Unknown said...

Nicely done, but doesn't this diet require 4 meals a day? your cheat sheet only accounts for 3.

Unknown said...

Hi James,

It doesn't require 4 meals per day, but it does allow for it. Tim has a "second lunch". On days when I need it, I have a "late dinner".

I don't recall his exact words, but it was something to the effect of "if you are hungry, have another meal." Sometimes I'm hungry, sometimes I'm not.

The example meal plan I posted has some ideas for a small 4th meal. I'll have an egg and refried beans about 8pm or a half dozen brazil nuts if I'm hungry late in the evening.

Thanks, Will

Phil Willis said...

Brilliant!

I was just in the process of doing something similar myself.

A lot of the great advice is scattered through the (otherwise excellent) book, so to see it all in one place is awesome.

Thanks
--Phil

Unknown said...

Hi William, great cheat sheet! May I translate this to German, add couple of tips and post it on the web (with a proper attribution to you of course)?

Unknown said...

@tilman: Yes, please go ahead. If you could include a link back to here, that would be great. Also, please include a note to the effect that the cheat sheet is not a substitute to buying the book.

Anonymous said...

This is pretty cool! I'm doing something similarish but different - I'll send it over when I'm done if you'd like.

Note that in the clarifications section of this confusingly long post http://www.fourhourworkweek.com/blog/2011/01/21/housecleaning-and-clarifications-blog-content-4hb-corrections-competition-winners-slow-carb-mistakes-and-more/
Tim corrects that the suppertime version of the PAGG is just PAG, without the green tea extract.

Also, the cold protocol includes 500ml of ice water immediately on waking which is another thing easy to add!

Unknown said...

Hi,

This is a great tool, just to let you know though Tim has made some amendments to his book and PAGG at the end of the day has been changed to PAG - no Green Tea Extract before bedtime!

Here is a link to the amendments on Tim's Blog: http://www.fourhourworkweek.com/blog/2011/01/21/housecleaning-and-clarifications-blog-content-4hb-corrections-competition-winners-slow-carb-mistakes-and-more/

Jenna said...

Your cheat sheet is awesome!!! I was going to make one for myself, but figured I'd do a little Googling first to see if anyone else had already made one. Thanks so much!

Anonymous said...

William! this is Legit! Thank you so much. I now have 5 copies taped up around the house. I appreciate you doing this!

M. Hirko said...

Great job distilling the essence of the diet/workout/science of the 4 hour body, I've printed one out for work and home so in case i forget something. Its been a huge help since it's helped me fix some of my early mistakes as seen here: http://bit.ly/eA4YGl. Thanks again!

Elizabeth, Reily and Payton said...

Wonderful of you to share this...I did notice one thing though... Before bedtime you have PAGG...it should only be PAG (Green Tea is NOT taken before bed)It is written in Tim's typos.
Thanks again William...you Rawk!

ChieftainY2k said...

Excellent summary, the one I've been planning to make myself but here it is ready for action :) Thanks!

Unknown said...

This is a great cheat sheet. However, I had a question... Where are the potassium, magnesium and calcium supplements he recommends?

Unknown said...

I love the Cheat Sheet, William. We have a copy on the door of the fridge!
I have my own blog at www.findthesixpack.com and as I type, I'm on day 22 and down 9kg.
There's a link to the Cheat Sheet on my blog too. I'm just about to add one to your homepage.

Da Hawk said...

This is my second time on Ferriss diet and it works especially if your protein intake is high. I only lost about 7-8 pounds in 4 weeks but for someone that started at 243, 8 pounds of fat would never be noticeable. However I had everyone i know ask me how i was losing so much weight and packing on muscle which i was. I didn't notice that much myself till i looked at my before and after pics. Remember its not just about weight, its what comprises that weight. I did this before his 4HB book came out so I altered it to my liking:)

And if you read the diet closely, you'll see bread(which for me was anything on the banned list including 2-3 krispy kreme doughnuts, snickers or ice cream within Tim's 30 minute window after a high intensity workout) 90 minutes on his blog i believe. So yeah i cheated everyday I worked out. If your a couch potato maybe it wouldn't work.

Barbara said...

Thanks for the cheat sheet! I appreciate it William :-)

Good Karma All Natural Online Health Food Store Thailand said...

Thank you so much. I am using a Kindle and really hard to reference stuff on the Kindle.

Unknown said...

Here is the German version of the cheat sheet

Wanda said...

This is awesome. I printed out a few copies so that I won't forget it. Thanks!


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