The Four Hour Body and how I rock it

I've been on the 4 Hour Body plan for about 2 months.  So far I've lost 24 pounds and several inches.  People ask me, "How'd you do it?" or "What's involved with that diet?" a lot.  Several times I've had the same person come back to me asking me to explain it again!

Here's how I rock the 4 Hour Body program. 

Breakfast:

I start with 4 brazil nuts and a  handful of almonds washing them down with a cold glass of water.  Next I move on to 3 huge forkfuls of sauerkraut. I usually eat the sauerkraut while I'm preparing my omelette. My omelette is 1 1/2 cups spinach leaves, 1/2 to 1 cup black beans, 4 eggs with 3 yolks, and 1 medium sized chicken strip or 1/3 of a can of chicken (consistency is tuna-like).  Before I eat the omelette I drink a small glass of water with 3 Tbsp lemon juice and I do 30 wall-presses and 15 air-squats,referred to as GLUT-4 exercises in the 4HB book. I also have a cup of coffee with a little less than one tsp Saigon cinnamon while eating breakfast. *I do the wall-press/air-squat routine before and 1 1/2 hours after every meal.

Tim talks about using AGG/pAGG also throughout the day.  I don't use it and I think I'm doing very well.  However, several have told me I would be doing even better if I did incorporate the AGG/pAGG stack so I'm still considering it.  More of his recommendations are Cissus Quadrangularis and probiotics via Sedona Labs iFlora.

After breakfast I take a shower and end it with the water hitting my shoulders turned as cold as it will go for 5 to 10 minutes.  If I'm in a huge hurry I will only run the cold for two minutes.  This is something I never do without.  I started seeing huge weight loss by doing this one thing so I'm sticking with it.

Once I'm out the shower, dressed and ready for work I'll have a tall glass of water with one heaping Tbsp of  Vibrant Health Green Vibrance.  Tim Ferriss recommends Athletic Greens but I find AG to be too pricey and VHGV to be very similar in composition and ingredients.

As soon as I get to work I'll fill up my 24 oz water bottle and get started on that.  Usually, I also bring a 16 oz coffee cup (with Saigon cinnamon) from home as well. By the end of the workday I try to have filled and emptied the water bottle 3 times.

Lunch:

Lunch is usually 1 1/2 cups spinach leaves, 1/2 cup black beans, and either 3 chicken strips or a can of tuna in water.  Boring, I know...but effective and easy, easy, easy to remember.  Again, lemon juice before and wall-press/air-squat routine before and 1 1/2 hours after every meal.

Snack:

None.  That was easy.  Rarely am I even vaguely hungry so I don't usually need or want a snack.  However, by 5 or 5:30pm, I'm ready to eat a small calf...or large pig.

Supper:

Supper looks almost exactly like lunch with one change.  I've been eating a Tbsp of almond butter before eating anything else.  I'd prefer it after supper just because it's a little sweet but before hand is OK too. Lemon, GLUT-4s, yeah yeah.

One thing I really like about the Four Hour Body plan is that I can have up to two glasses of red wine per day.  I usually have one but two does happen occasionally with no weight gain yet.  I've even had a pour of Bourbon (to review on WhiskeyNose.com) on a Wednesday night one week and a bottle of beer another week with no ill side effects (read "weight gain").  If I do go off the reservation it's only one drink and only one night per week other than my Binge Day (see below).

Binge day!:

The main thing that I love about the Four Hour Body is that one day per week you have what's called a Binge Day, or some refer to it as a Cheat Day.  Most of us save this for Saturday.  I've got a friend that does his on Friday because people bring a lot of food into work on Fridays and he's not saying no to goodies on Friday!  Why should he?  Changing the day is fine as long as it's consistent.  I've moved mine a couple of times from Saturday to Sunday but that's as far as I'm moving mine.

Binge day starts as any other 4HB day would.  Large breakfast with 30 grams of protein, lots of black beans, coffee with Saigon cinnamon, lemon juice, GLUT-4s, etc.  However, around one hour after eating breakfast...let the fun begin!!

My next post will talk about my binge days and how I've been able to track what I'm doing to minimize the weight gain per Tim Ferriss's  recommendations.

Questions?  Comments?  Post a comment!