The 4-Hour Body – Sample Chapter and Full Table of Contents

A taste of things to come… (Photo: Blackbox Cases)

I’m excited to present the full table of contents from The 4-Hour Body, as well as the first chapter. Enjoy! …

Table of Contents

Sample Chapter

Table of Contents

Start Here

Thinner, Bigger, Faster, Stronger? How to Use This Book

Fundamentals – First and Foremost

The Minimum Effective Dose: From Microwaves to Fat-loss

Rules That Change the Rules: Everything Popular Is Wrong

Ground Zero-Getting Started and Swaraj

The Harajuku Moment: The Decision to Become a Complete Human

Elusive Bodyfat: Where Are You Really?

From Photos to Fear: Making Failure Impossible

Subtracting Fat: Basics

The Slow- Carb Diet I: How to Lose 20 Pounds in 30 Days Without Exercise

The Slow-Carb Diet II: The Finer Points and Common Questions

Damage Control: Preventing Fat Gain When You Binge

The Four Horsemen of Fat-Loss

Subtracting Fat: Advanced

Ice Age: Mastering Temperature to Manipulate Weight

The Glucose Switch: Beautiful Number 100

The Last Mile: Losing the Final 5-10 Pounds

Adding Muscle

Building the Perfect Posterior (or Losing 100+ Pounds)

Six-Minute Abs: Two Exercises That Actually Work

From Geek to Freak: How to Gain 34 Pounds in 28 Days

Occam’s Protocol I: A Minimalist Approach to Mass

Occam’s Protocol II: The Finer Points

Improving Sex

The 15-Minute Female Orgasm-Part Un

The 15-Minute Female Orgasm-Part Deux

Sex Machine I: Adventures in Tripling Testosterone

Happy Endings and Doubling Sperm Count

Perfecting Sleep

Engineering the Perfect Night’s Sleep

Becoming Uberman: Sleeping Less with Polyphasic Sleep

Reversing Injuries

Reversing “Permanent” Injuries

How to Pay for a Beach Vacation with One Hospital Visit

Pre-Hab: Injury-Proofing the Body

Running Faster and Farther

Hacking the NFL Combine I: Preliminaries—Jumping Higher

Hacking the NFL Combine II: Running Faster

Ultraendurance I: Going from 5K to 50K in 12 Weeks—Phase I

Ultraendurance II: Going from 5K to 50K in 12 Weeks—Phase II

Getting Stronger

Effortless Superhuman: Breaking World Records with Barry Ross

Eating the Elephant: How to Add 100 Pounds to Your Bench Press

From Swimming to Swinging

How I Learned to Swim Effortlessly in 10 Days

The Architecture of Babe Ruth

How to Hold Your Breath Longer Than Houdini

On Longer and Better Life

Living Forever: Vaccines, Bleeding, and Other Fun

Closing Thoughts

Closing Thoughts: The Trojan Horse

Appendices and Extras

Helpful Measurements and Conversions

Getting Tested—From Nutrients to Muscle Fibers

Muscles of the Body

The Value of Self-Experimentation

Spotting Bad Science 101: How Not to Trick Yourself

Spotting Bad Science 102: So You Have a Pill . . .

The Slow-Carb Diet—194 People

Sex Machine II: Details and Dangers

The Meatless Machine I: Reasons to Try a Plant-Based Diet for Two Weeks

The Meatless Machine II: A 28-Day Experiment

Bonus Material

Spot Reduction Revisited: Removing Stubborn Thigh Fat

Becoming Brad Pitt: Uses and Abuses of DNA

The China Study: A Well-Intentioned Critique

Heavy Metal: Your Personal Toxin Map

The Top 10 Reasons Why BMI Is Bogus

Hyperclocking and Related Mischief: How to Increase Strength 10% in One Workout

Creativity on Demand: The Promises and Dangers of Smart Drugs

An Alternative to Dieting: The Bodyfat Set Point and Tricking the Hypothalamus

Get The 4-Hour Body for less than $15 by clicking here

Get The 4-Hour Body, plus $113 in total bonuses, for $19 by clicking here.

Back to Top


How to Use This Book


Shoreline Amphitheater was rocking. More than 20,000 people had turned out at northern California’s largest music venue to hear Nine Inch Nails, loud and in charge, on what was expected to be their last tour.

Backstage, there was more unusual entertainment.

“Dude, I go into the stall to take care of business, and I look over and see the top of Tim’s head popping above the divider. He was doing f*cking air squats in the men’s room in complete silence.”

Glenn, a videographer and friend, burst out laughing as he reenacted my technique. To be honest, he needed to get his thighs closer to parallel.

“Forty air squats, to be exact,” I offered.

Kevin Rose, founder of Digg, one of the top-500 most popular websites in the world, joined in the laughter and raised a beer to toast the incident. I, on the other hand, was eager to move on to the main event.

In the next 45 minutes, I consumed almost two full-size barbecue chicken pizzas and three handfuls of mixed nuts, for a cumulative total of about 4,400 calories. It was my fourth meal of the day, breakfast having consisted of two glasses of grapefruit juice, a large cup of coffee with cinnamon, two chocolate croissants, and two bear claws.

The more interesting portion of the story started well after Trent Reznor left the stage.

Roughly 72 hours later, I tested my bodyfat percentage with an ultrasound analyzer designed by a physicist out of Lawrence Livermore National Laboratory.

Charting the progress on my latest experiment, I’d dropped from 11.9% to 10.2% bodyfat, a 14% reduction of the total fat on my body, in 14 days.

How? Timed doses of garlic, sugar cane, and tea extracts, among other things.

The process wasn’t punishing. It wasn’t hard. Tiny changes were all it took. Tiny changes that, while small in isolation, produced enormous changes when used in combination.

Want to extend the fat-burning half-life of caffeine? Naringenin, a useful little molecule in grapefruit juice, does just the trick.

Need to increase insulin sensitivity before bingeing once per week? Just add some cinnamon to your pastries on Saturday morning, and you can get the job done.

Want to blunt your blood glucose for 60 minutes while you eat a high-carb meal guilt-free? There are a half-dozen options.

But 2% bodyfat in two weeks? How can that be possible if many general practitioners claim that it’s impossible to lose more than two pounds of fat per week? Here’s the sad truth: most of the one-size-fits-all rules, this being one example, haven’t been field-tested for exceptions.

You can’t change your muscle fiber type? Sure you can. Genetics be damned.

Calories in and calories out? It’s incomplete at best. I’ve lost fat while grossly overfeeding. Cheesecake be praised.

The list goes on and on.

It’s obvious that the rules require some rewriting.

That’s what this book is for.

Diary of a Madman

The spring of 2007 was an exciting time for me.

My first book, after being turned down by 26 out of 27 publishers, had just hit the New York Times bestseller list and seemed headed for #1 on the business list, where it landed several months later. No one was more dumbfounded than me.

One particularly beautiful morning in San Jose, I had my first major media phone interview with Clive Thompson of Wired magazine. During our pre-interview small chat, I apologized if I sounded buzzed. I was. I had just finished a 10-minute workout following a double espresso on an empty stomach. It was a new experiment that would take me to single-digit body-fat with two such sessions per week.

Clive wanted to talk to me about e-mail and websites like Twitter. Before we got started, and as a segue from the workout comment, I joked that the major fears of modern man could be boiled down to two things: too much e-mail and getting fat. Clive laughed and agreed. Then we moved on.

The interview went well, but it was this offhand joke that stuck with me. I retold it to dozens of people over the subsequent month, and the response was always the same: agreement and nodding.

This book, it seemed, had to be written.

The wider world thinks I’m obsessed with time management, but they haven’t seen the other—much more legitimate, much more ridiculous—obsession.

I’ve recorded almost every workout I’ve done since age 18. I’ve had more than 1,000 blood tests1 performed since 2004, sometimes as often as every two weeks, tracking everything from complete lipid panels, insulin, and hemoglobin A1c, to IGF-1 and free testosterone. I’ve had stem cell growth factors imported from Israel to reverse “permanent” injuries, and I’ve flown to rural tea farmers in China to discuss Pu-Erh tea’s effects on fat-loss. All said and done, I’ve spent more than $250,000 on testing and tweaking over the last decade.

Just as some people have avant-garde furniture or artwork to decorate their homes, I have pulse oximeters, ultrasound machines, and medical devices for measuring everything from galvanic skin response to REM sleep.

The kitchen and bathroom look like an ER.

If you think that’s craziness, you’re right. Fortunately, you don’t need to be a guinea pig to benefit from one.

Hundreds of men and women have tested the techniques in The 4-Hour Body (4HB) over the last two years, and I’ve tracked and graphed hundreds of their results (194 people in this book). Many have lost more than 20 pounds of fat in the first month of experimentation, and for the vast majority, it’s the first time they’ve ever been able to do so.

Why do 4HB approaches work where others fail?

Because the changes are either small or simple, and often both. There is zero room for misunderstanding, and visible results compel you to continue. If results are fast and measurable,2 self-discipline isn’t needed.

I can give you every popular diet in four lines. Ready?

– Eat more greens.

– Eat less saturated fat.

– Exercise more and burn more calories.

– Eat more omega-3 fatty acids.

We won’t be covering any of this. Not because it doesn’t work—it does . . . up to a point. But it’s not the type of advice that will make friends greet you with “What the #$%& have you been doing?!”, whether in the dressing room or on the playing field.

That requires an altogether different approach.

The Unintentional Dark Horse

Let’s be clear: I’m neither a doctor nor a PhD. I am a meticulous data cruncher with access to many of the world’s best athletes and scientists.

This puts me in a rather unusual position.

I’m able to pull from disciplines and subcultures that rarely touch one another, and I’m able to test hypotheses using the kind of self-experimentation mainstream practitioners can’t condone (though their help behind the scenes is critical). By challenging basic assumptions, it’s possible to stumble upon simple and unusual solutions to long-standing problems.

Overfat? Try timed protein and pre-meal lemon juice.

Undermuscled? Try ginger and sauerkraut.

Can’t sleep? Try upping your saturated fat or using cold exposure.

This book includes the findings of more than 100 PhDs, NASA scientists, medical doctors, Olympic athletes, professional sports trainers (from the NFL to MLB), world-record holders, Super Bowl rehabilitation specialists, and even former Eastern Bloc coaches. You’ll meet some of the most incredible specimens, including before- and- after transformations, you’ve ever seen.

I don’t have a publish-or-perish academic career to preserve, and this is a good thing. As one MD from a well-known Ivy League university said to me over lunch:

We’re trained for 20 years to be risk-averse. I’d like to do the experimentation, but I’d risk everything I’ve built over two decades of schooling and training by doing so. I’d need an immunity necklace. The university would never tolerate it.

He then added: “You can be the dark horse.”

It’s a strange label, but he was right. Not just because I have no prestige to lose. I’m also a former industry insider.

From 2001 to 2009, I was CEO of a sports nutrition company with distribution in more than a dozen countries, and while we followed the rules, it became clear that many others didn’t. It wasn’t the most profitable option. I have witnessed blatant lies on nutritional fact panels, marketing executives budgeting for FTC fines in anticipation of lawsuits, and much worse from some of the best-known brands in the business.3 I understand how and where consumers are deceived. The darker tricks of the trade in supplements and sports nutrition—clouding results of “clinical trials” and creative labeling as just two examples—are nearly the same as in biotech and Big Pharma.

I will teach you to spot bad science, and therefore bad advice and bad products.4

Late one evening in the fall of 2009, I sat eating cassoulet and duck legs with Dr. Lee Wolfer in the clouds of fog known as San Francisco. The wine was flowing, and I told her of my fantasies to return to a Berkeley or Stanford and pursue a doctorate in the biological sciences. I was briefly a neuroscience major at Princeton University and dreamed of a PhD at the end of my name. Lee is regularly published in peer-reviewed journals and has been trained at some of the finest programs in the world, including the University of California at San Francisco (UCSF) (MD), Berkeley (MS), Harvard Medical School (residency), the Rehabilitation Institute of Chicago (fellowship), and Spinal Diagnostics in Daly City, California (fellowship).

She just smiled and raised a glass of wine before responding:

“You—Tim Ferriss—can do more outside the system than inside it.”

A Laboratory of One

“Many of these theories have been killed off only when some decisive experiment exposed their incorrectness . . . thus the yeoman work in any science . . . is done by the experimentalist, who must keep the theoreticians honest.”

—Michio Kaku (Hyperspace), theoretical physicist and co-creator of string field theory

Most breakthroughs in performance (and appearance) enhancement start with animals and go through the following adoption curve:

Racehorses –> AIDS patients (because of muscle wasting) and bodybuilders –> elite athletes –> rich people –> the rest of us

The last jump from the rich to the general public can take 10–20 years, if it happens at all. It often doesn’t.

I’m not suggesting that you start injecting yourself with odd substances never before tested on humans. I am suggesting, however, that government agencies (the U.S. Department of Agriculture, the Food and Drug Administration) are at least 10 years behind current research, and at least 20 years behind compelling evidence in the field.

More than a decade ago, a close friend named Paul was in a car accident and suffered brain damage that lowered his testosterone production. Even with supplemental testosterone treatments (creams, gels, short-acting injectables) and after visiting scores of top endocrinologists, he still suffered from the symptoms of low testosterone. Everything changed— literally overnight—once he switched to testosterone enanthate, a variation seldom seen in the medical profession in the United States. Who made the suggestion? An advanced bodybuilder who knew his biochemistry. It shouldn’t have made a difference, yet it did.

Do doctors normally take advantage of the 50+ years of experience that professional bodybuilders have testing, even synthesizing, esters of testosterone? No. Most doctors view bodybuilders as cavalier amateurs, and bodybuilders view doctors as too risk-averse to do anything innovative.

This separation of the expertise means both sides suffer suboptimal results.

Handing your medical care over to the biggest man-gorilla in your gym is a bad idea, but it’s important to look for discoveries outside of the usual suspects. Those closest to a problem are often the least capable of seeing it with fresh eyes.

Despite the incredible progress in some areas of medicine in the last 100 years, a 60-year-old in 2009 can expect to live an average of only 6 years longer than a 60-year-old in 1900.

Me? I plan on living to 120 while eating the best rib-eye cuts I can find.

More on that later.

Suffice to say: for uncommon solutions, you have to look in uncommon places.

The Future’s Already Here

In our current world, even if proper trials are funded for obesity studies as just one example, it might take 10–20 years for the results. Are you prepared to wait?

I hope not.

“Kaiser can’t talk to UCSF, who can’t talk to Blue Shield. You are the arbiter of your health information.” Those are the words of a leading surgeon at UCSF, who encouraged me to take my papers with me before hospital records claimed them as their property.

Now the good news: with a little help, it’s never been easier to collect a few data points (at little cost), track them (without training), and make small changes that produce incredible results.

Type 2 diabetics going off of medication 48 hours after starting a dietary intervention? Wheelchair-bound seniors walking again after 14 weeks of training? This is not science fiction. It’s being done today. As William Gibson, who coined the term “cyberspace,” has said:

“The future is already here—it is just unevenly distributed.”

The 80/20 Principle: From Wall Street to the Human Machine

This book is designed to give you the most important 2.5% of the tools you need for body recomposition and increased performance. Some short history can explain this odd 2.5%.

Vilfredo Pareto was a controversial economist-cum-sociologist who lived from 1848 to 1923. His seminal work, Cours d’économie politique, included a then little explored “law” of income distribution that would later bear his name: “Pareto’s Law,” or “the Pareto Distribution.” It is more popularly known as “the 80/20 Principle.”

Pareto demonstrated a grossly uneven but predictable distribution of wealth in society—80 percent of the wealth and income is produced and possessed by 20 percent of the population. He also showed that this 80/20 principle could be found almost everywhere, not just in economics. Eighty percent of Pareto’s garden peas were produced by 20% of the pea-pods he had planted, for example.

In practice, the 80/20 principle is often much more disproportionate.

To be perceived as fluent in conversational Spanish, for example, you need an active vocabulary of approximately 2,500 high-frequency words. This will allow you to comprehend more than 95% of all conversation. To get to 98% comprehension would require at least five years of practice instead of five months. Doing the math, 2,500 words is a mere 2.5% of the estimated 100,000 words in the Spanish language.

This means:

  1. 2.5% of the total subject matter provides 95% of the desired results.
  2. This same 2.5% provides just 3% less benefit than putting in 12 times as much effort.

This incredibly valuable 2.5% is the key, the Archimedes lever, for those who want the best results in the least time. The trick is finding that 2.5%.5

This book is not intended as a comprehensive treatise on all things related to the human body. My goal is to share what I have found to be the 2.5% that delivers 95% of the results in rapid body redesign and performance enhancement. If you are already at 5% bodyfat or bench-pressing 400 pounds, you are in the top 1% of humans and now in the world of incremental gains. This book is for the other 99% who can experience near-unbelievable gains in short periods of time.

How to Use This Book—Five Rules

It is important that you follow five rules with this book. Ignore them at your peril.


Do not read this book from start to finish.

Most people won’t need more than 150 pages to reinvent themselves. Browse the table of contents, pick the chapters that are most relevant, and discard the rest . . . for now. Pick one appearance goal and one performance goal to start.

The only mandatory sections are “Fundamentals” and “Ground Zero.” Here are some popular goals, along with the corresponding chapters to read in the order listed:


– All chapters in “Fundamentals”

– All chapters in “Ground Zero”

– “The Slow-Carb Diet I and II”

– “Building the Perfect Posterior”

– Total page count: 98


– All chapters in “Fundamentals”

– All chapters in “Ground Zero”

– “From Geek to Freak”

– “Occam’s Protocol I and II”

– Total page count: 97


– All chapters in “Fundamentals”

– All chapters in “Ground Zero”

– “Effortless Superhuman” (pure strength, little mass gain)

– “Pre-Hab: Injury-Proofing the Body”

– Total page count: 92


– All chapters in “Fundamentals”

– All chapters in “Ground Zero”

– All chapters in “Improving Sex”

– All chapters in “Perfecting Sleep”

– “Reversing ‘Permanent’ Injuries”

– Total page count: 143

Once you’ve selected the bare minimum to get started, get started.

Then, once you’ve committed to a plan of action, dip back into the book at your leisure and explore. Immediately practical advice is contained in every chapter, so don’t discount something based on the title. Even if you are a meat-eater (as I am), for example, you will benefit from “The Meatless Machine.”

Just don’t read it all at once.


You do not need to be a scientist to read this book.

For the geeks and the curious, however, I’ve included a lot of cool details. These details can often enhance your results but are not required reading. Such sections are boxed and labeled “Geek’s Advantage” with a “GA” symbol.

Even if you’ve been intimidated by science in the past, I encourage you to browse some of these GA sections—at least a few will offer some fun “holy sh*t!” moments and improve results 10% or so.

If you ever feel overwhelmed, though, skip them, as they’re not mandatory for the results you’re after.


Don’t assume something is true because I say it is.

As the legendary Timothy Noakes PhD, author or co-author of more than 400 published research papers, is fond of saying: “Fifty percent of what we know is wrong. The problem is that we do not know which 50% it is.” Everything in this book works, but I have surely gotten some of the mechanisms completely wrong. In other words, I believe the how-to is 100% reliable, but some of the why-to will end up on the chopping block as we learn more.


As the good Dr. Noakes also said to me about one Olympic training regimen: “This [approach] could be totally wrong, but it’s a hypothesis worth disproving.”

It’s important to look for hypotheses worth disproving.

Science starts with educated (read: wild-ass) guesses. Then it’s all trial and error. Sometimes you predict correctly from the outset. More often, you make mistakes and stumble across unexpected findings, which lead to new questions. If you want to sit on the sidelines and play full-time skeptic, suspending action until a scientific consensus is reached, that’s your choice. Just realize that science is, alas, often as political as a dinner party with die-hard Democrats and Republicans. Consensus comes late at best.

Don’t use skepticism as a thinly veiled excuse for inaction or remaining in your comfort zone. Be skeptical, but for the right reason: because you’re looking for the most promising option to test in real life.

Be proactively skeptical, not defensively skeptical.

Let me know if you make a cool discovery or prove me wrong. This book will evolve through your feedback and help.


I’ve included a lot of odd experiences and screwups just for simple entertainment value. All fact and no play makes Jack a dull boy.

Much of the content is intended to be read as the diary of a madman. Enjoy it. More than anything, I’d like to impart the joy of exploration and discovery. Remember: this isn’t a homework assignment. Take it at your own pace.

The Billionaire Productivity Secret and the Experimental Lifestyle

“How do you become more productive?”

Richard Branson leaned back and thought for a second. The tropical sounds of his private oasis, Necker Island, murmured in the background. Twenty people sat around him at rapt attention, wondering what a billionaire’s answer would be to one of the big questions—perhaps the biggest question—of business. The group had been assembled by marketing impresario Joe Polish to brainstorm growth options for Richard’s philanthropic Virgin Unite. It was one of his many new ambitious projects. Virgin Group already had more than 300 companies, more than 50,000 employees, and $25 billion per year in revenue. In other words, Branson had personally built an empire larger than the GDP of some developing countries.

Then he broke the silence:

“Work out.”

He was serious and elaborated: working out gave him at least four additional hours of productive time every day.

The cool breeze punctuated his answer like an exclamation point.

4HB is intended to be much more than a book.

I view 4HB as a manifesto, a call to arms for a new mental model of living: the experimental lifestyle. It’s up to you—not your doctor, not the newspaper—to learn what you best respond to. The benefits go far beyond the physical.

If you understand politics well enough to vote for a president, or if you have ever filed taxes, you can learn the few most important scientific rules for redesigning your body. These rules will become your friends, 100% reliable and trusted.

This changes everything.

It is my sincere hope, if you’ve suffered from dissatisfaction with your body, or confusion regarding diet and exercise, that your life will be divided into before-4HB and after-4HB. It can help you do what most people would consider superhuman, whether losing 100 pounds of fat or holding your breath for five minutes. It all works.

There is no high priesthood—there is cause and effect.

Welcome to the director’s chair.

Alles mit Maß und Ziel,

Timothy Ferriss

San Francisco, California

June 10, 2010


  1. Multiple tests are often performed from single blood draws of 10–12 vials. Back to Text
  2. Not just noticeable. Back to Text
  3. There are, of course, some outstanding companies with solid R&D and uncompromising ethics, but they are few and far between. Back to Text
  4. I have absolutely no financial interest in any of the supplements I recommend in this book. If you purchase any supplement from a link in this book, an affiliate commission is sent directly to the nonprofit, which helps public schools in the United States. Back to Text
  5. Philosopher Nassim N. Taleb noted an important difference between language and biology that I’d like to underscore: the former is largely known and the latter is largely unknown. Thus, our 2.5% is not 2.5% of a perfect finite body of knowledge, but the most empirically valuable 2.5% of what we know now. Back to Text

Back to Top

Get The 4-Hour Body for less than $15 by clicking here

Get The 4-Hour Body, plus $113 in total bonuses, for $19 by clicking here.

The Tim Ferriss Show is one of the most popular podcasts in the world with more than 900 million downloads. It has been selected for "Best of Apple Podcasts" three times, it is often the #1 interview podcast across all of Apple Podcasts, and it's been ranked #1 out of 400,000+ podcasts on many occasions. To listen to any of the past episodes for free, check out this page.

Leave a Reply

Comment Rules: Remember what Fonzie was like? Cool. That’s how we’re gonna be — cool. Critical is fine, but if you’re rude, we’ll delete your stuff. Please do not put your URL in the comment text and please use your PERSONAL name or initials and not your business name, as the latter comes off like spam. Have fun and thanks for adding to the conversation! (Thanks to Brian Oberkirch for the inspiration.)

616 Replies to “The 4-Hour Body – Sample Chapter and Full Table of Contents”

  1. Hi TIm,

    My husband and I read your book and have been doing the slow carb diet religiously for 4 days now. I had a couple questions….

    1. When should I expect to lose some weight. My husband has lost 2 lbs and I weigh exactly the same. I did eat like a total pig over the holidays, so is it possible my not losing weight is residual weight gain from that?

    2. Is the PAGG/AGG only for the cheat day or should we take it all the time?

    3. What’s your stance on olives?


  2. Tim,

    I just purchased your new book (FYI: Kindle version via Amazon that I read via Android device) … I’m a longtime exercise procrastinator (so I keep to hiking, basketball, etc), due to my OCD for efficiency and no data out there on what workout strategy is really effective.

    I haven’t read a word of the book except for the first chapter here on the site, but followed your link that bundled your book and “Workoutbox” (sold out so i purchased the book via Amazon). Workoutbox seems like a great site and tool, so my question is (prior to reading your book!), do those workouts implement your findings, or am I going to find out after reading your book that all I need to do are kettlebell swings?!

    Basically, looking for your 2 cents on Workoutbox (understanding that your answer impacts “business” but I can read through that) before I finish reading the book…

    Happy new year and best of luck with the new book,


    1. Hi Dave,

      Kettlebell swings alone will get you in great shape. This post is plenty to help improve lean mass and drop fat rapidly.

      AppSumo would be best to ask about Workoutbox. I’m not too familiar with them.



  3. Quickie on diet. You mention no white carb? If energy is lacking what about corn or corn bread for additional carb? Homemade without addatives.

  4. I finally finished it off. Nearly 5,000 words on The 4 Hour Body = nearly as insane as Ferriss himself! Read it here:

    Have been following the slow carb/paleo diet for six months and have dropped nearly 50 pounds. Next up, lots of kettlebell swings, and have been going for walks every day in 0C (32F) or colder weather to give my body the cold treatment.

  5. I was interested in starting Occam’s Protocal, but I want to do it just as you did, with the entire body being exercised (page 187) :

    Pullover + Yate’s bent row,

    Shoulder-width leg press,

    Peck-deck + weighted dips,

    Leg curl,

    Arm curls,

    Seated calf raises,

    Manual neck resistance,

    Machine crunches.

    The book doesn’t go into suggested rest for that particular workout. Since I will be working the whole body, and it is not broken up into workouts A and B, how long do you suggest resting between workouts to start? I would assume that 4 or 5 days would do it. What do you think?

    Tim, thanks for your continued insight you show in your blogs.

    I love both of your 4 hour books immensely.


  6. I purchased the 4 hour body audiobook in the UK, it seems to skip from the chapter on sleep to living longer – i’m either going mad or there is a problem here?? Any ideas

  7. Just bought the B&N ebook and started reading it on my Galaxy Tab during lunch. I didn’t want to put it down. Great stuff so far!

  8. Fabulous book Tim. The principles are strong and the methods work. I loved your geek to freak program. For any nay-sayers out there it does work. I most appreciate you collecting all of that experiment’s particulars into one chapter.

    The first time I went through g2f there was some guesswork as I pieced it together from info on this blog, your responses to questions and the article. You have solid formulas for the average Joe and Jane. Thanks for getting us to experiment on ourselves and not wait for some perfect one-size-fits-all approach to optimimum health and fitness.

  9. Question about the Abdominal Exercises:

    In 4HB, you wrote “10 reps” with as much weight as you can.

    How many SETS should you do and how many rest days should you take between sets?

    Same question for the “cat vomit” workout.

  10. Tim, I have a question about food ratios. I did read that there needs to be minimum 20 gram protein in each meal. What about the beans and the vegetables? Is the amount important for those or is there a ratio to protein that I should use.

  11. Hi Tim

    Chris from London here. Mate Ive just devoured your book over the last week. Man I thought I had tried and tested some potions and lotions out over the last 20 years of training but you have cranked it big time – awesome work.

    Im just trialling some DMPS injections now after my naturopath friend suggested them for a metal detox…we shall see.

    Have you ever explored dental work / occlusion on performance? I have a few chiro / Dr. friends that are big on this especially mercury fillings on their effect on proprioception and neural inhibition.( Hence me trying the DMPS)

    You ever had any procaine shots?

    I recently had some subcutaneously in the side of my knees which has helped a movement issue i had been dealing with for a few years. After reading the “Reversing Permanent Injuries” chapter i will be investigating these bad boys.

    Im trying out your monster raw milk / raw egg etc shake on Saturday then hitting the gym some hours later – i’ll be testing that anabolic effect;)

    Well a big congratualtions on this book, I really have received massive value from it and will reccomend it to my pals and clients.

    I work as a performance psychologist in London and brought a book out just before Xmas on the latest understanding on the power of belief on our physiology – gene activation and performance. If you would like a copy drop me an email and i’ll be happy to send you one. My website is

    All the best and keep cranking it


    PS Loved the sperm bank story – quality !

  12. Tim

    thanks for the book. It is certainly packed full of material! My biggest problem so far is to decide just which of my deficits I want to improve first 🙂

    I have been looking for the additional online content, but have not been able to find it on the site (I also looked on the site). Could you please provide a pointer? Thx



  13. Tim, for emergency situations do you recommend any meal replacement bars such as atkins bars (18gr protein, 2 net carbs) our should those be avoided at all costs.

  14. HI,

    I had a question about supplementing breakfast with Myoplex.

    Since it contains dairy and some sweetener does it interfere with the slow carb diet itself?

  15. I have tried this post a couple of times so sorry for repeats. You suggested fat loss or weight gain as a principal goal. I had failed to outline I had previous weight training and was currently at some of the present general abilities:

    squat 205 ( 3 sets of 8-10)

    dead lift 225 (same)

    db chest press 65 lbs ( same reps)

    bb shoulder press 105 (same)

    I have been doing occams and slow carb together for a week with weight maintained but fat loss. Loving the MED principal and excited about lifting with a new strategy. With your suggestion of one goal or the other my question would be how does one maintain muscle mass during slow carb, or what is a suggested training protocol during such a diet? thanks take care all

  16. My friend recommended I give this book a try. After reading the hype I’m looking forward to reading it and expecting superhuman strength 🙂

  17. Tim,

    I ordered your book through app sumo but have not received it yet. I have contacted Noah Kagan several times but still no answer on when to expect the book. Any help you can provide would be greatly appreciated!

    1. I’m in the same boat as you. I ordered the book on 12/7 and have not received it yet. Have also emailed Noah with no response from him at all.

  18. hey

    got the audio book but there are a number of chapters missing ? how do i get the missing content?



  19. Hi All,

    A quick question to the more experienced, i have just started first week of perfect posterior and was wondering if i am right in assuming that Wednesday workout is to be MAX weight you can handle for those exercises? Also with the K/Bell swings is it a case of doing as many as you can in a session (realise you may have to stop every now and then, but minimum 75 – whatever you can handle.

    Thanking you in advance.



  20. So I bought the book on Kindle, read it, I need to lose 10 pounds, decided to try it, I’m not hungry like on other diets, I’m definitely full, but I’m not overeating as well. I remember the book says to drink a lot of water, so I’m doing that. It’s been 10 days, and I haven’t lost a pound.

    I’m not sure if I’m doing it correctly. I’m sure it works on people who need to lose 100+ pounds, just stopping eating bread will make a huge impact on someone like that, but it’s not doing anything for me. I work out 4 times a week, btw.

    Ideas? 🙂

  21. Im having problems implementing the slow carb diet into my life. After only 3 days my girlfriend starting noticing what I assume to be bad breath owing to ketosis, breath so bad she couldn’t stand it and I had to end the diet. When does ketosis normally start? Is the bad breath supposed to be unbearable? It just doesnt make sense to me right now, and I really think the slow carb diet is something that will work for me. But until I know how to prevent or cure the bad breath due to it, I cant even get past week 1. Maybe im just forgetting something from the book, misunderstood something, or maybe the breath isn’t even from ketosis. (but nothing covers it up, it fits the description, and just makes sense given the diet)…really I just want something that works, and doesnt get in the way of my relationship.

  22. Really enticing first chaper Tim, thanks for the taster. I love the first book, and it definitely made changes in the way I live my life. Off to buy the kindle 4HB now!


  23. Tim (or anyone),

    I’m enjoying 4-Hour Body thoroughly. I do, however, have what might be a pretty important question re: the book’s version of the slow-carb diet: Is there a scientific, weight loss-related reason for keeping the # of different meals down to only a few (4 or so)? Or is that purely to help people stick to the diet?

    I have been slow-carbin’ it since the New Year, sticking to it very strictly with the small exception that my meals vary. Every meal I have either chicken, steak, eggs, tuna fish or something like sausage or meatballs (I make my meatballs with almond meal instead of bread crumbs). In addition I have some sort of legume (black beans, kidney beans, lentils and to a lesser extent chick peas or white beans depending where I am getting my meal – I don’t buy those for home). My vegetable is either broccoli, or a mix of broccoli and cauliflower and maybe other veggies, or a spinach-based salad with peppers, tomatoes, onions, cabbage, etc. I also add sauerkraut, onions, peppers and tomatoes to meals here and there.

    Is this too much variation? If there is a scientific reason I should be eating eggs and black beans every day for breakfast, instead of mixing it up and having eggs and a steak sometimes, or that I should be sticking to same one or two beans, please let me know.


  24. Your book makes a lot of sense, and the idea of a “buffet” allows people like my wife and I to start with something straight-forward, and add concepts as we go, like strength. Right now, we are losing fat. It’s working!

    The diet reminds me of elements of Adkins, Fat Flush, Paleo, and Primal. What I’ve noticed though (after re-reading the pertinent chapters several times) is that you haven’t really given us a lot of information on what is ok to eat, different from what you eat or ate. It seems to me that 4HB needs its own forum so that we can explore and share ideas on food, strength, etc. Will you consider this? Of course, you can also expand on the allowable foodstuffs as well. Thanks for all your work.

  25. Suggestion for next book: The 4-dollar body. Excellent workout concepts, but implementation as far as supplements, GOMAD, etc. tends to accrue some loss in wallet weight, as well. Rough! But I guess that’s life on a teenage budget. More incentive to move out of my parents’ place and work full-time, right?

  26. Tim,

    Kudos on the book!

    Myself, Ken Hutchins and my team of experts are working on a means to superhuman strength… BECOMING POWERFUL !

    Strength training is the only practice that can lead to total fitness; that which directly and efficiently encompasses all of the suspected and unsuspected benefits that a person can experience from exercise. Strength training is the only exercise activity that asks not “how much can you tolerate?” but more appropriately “how little do you require?”. In strength training, ONLY the results matter; the process is secondary.

    Renaissance Exercise® is the protocol and philosophy that best exemplifies these elements. It embodies the most valid contributions of the few individuals from history who gave us valid exercise principles. These pioneers represent the spirit of the scientific revolution and are among the very few who have applied the rigors of systematic experimentation to the subject of human performance. There’s Gustaf Zander, who emerged with over 20 exercise machines in 1865, the likes of which would still rival the most modern equipment of today’s monstrous health clubs. There’s Arthur Jones, who in 1970 emerged with his exercise philosophy known as Nautilus®. As with Zander over a century before, Nautilus Philosophy swung the pendulum hard toward science. Jones’ ideas reopened the renaissance started by Zander to place exercise with its proper focus: strength training. And finally there’s Ken Hutchins, who in 1982 emerged with SuperSlow® Exercise Protocol, which served to both correct and supersede Nautilus philosophy based on its emphasis of speed control and featuring specialized equipment (1999) to foster this most-ideal protocol.

    Check out the latest advancements in (H.I.T) Protocol, Philosophy, and Education.


  27. Hey Tim,

    Been following Occam’s for six days now. My diet is slow-carb with the addition of certain grains (brown rice and whole wheat pasta). Is white rice OK in a pinch (sushi/thai?) Do we still get a cheat day on Occam’s or is it too counter-productive for muscles that are trying to grow?



    1. My solution is taking a cheat day, making sure I still hit my protein targets but otherwise eating whatever I want. Time for ice cream and cheese steaks! Let me know if this is a fail.


  28. So…what’s up with the bonus material? I found one link through google with someone asking the same question on this same blog but when I clicked the link through the relevent page had been deleted. I have to say I am surprised and annoyed that there is NO information available on how to access the bonus material. Please advise.

    1. Please see the most recent post! Sorry for the delay — I was hoping to revise and update all of the bonus chapters to review new findings, but I’ve decided to simply put them up in the next 24 hours.

      Again, my apologies. For the deleted page, it’s still there, but I can’t figure out why WordPress is auto-changing the permalink if I redate something.



  29. Thanks Tim! I went looking through the book for the “passwords” but wasn;t having much luck.

    Also, I’d like to add that my girlfriend and I started the slow carb diet today and are looking forward to getting back into our usual athletic shape. We are adding the addition of calorie counting though at least to start to get a baseline of exactly how many calories and macro nutrients we are getting. I’m a big guy and have always struggled with eating because it’s hard to know if I’m over or under eating. You have inspired me to track my results!

    Speaking of my girlfriend…there are a couple more “lifestyle questions” I’m wondering if you had any insight into. She has stretch marks on her belly (from puberty, she’s a tall one) that look as if she has been through pregnancy. Any advice on what she can do? Secondly, (and this is more my gripe) but her breasts always seem a little well…deflated. I feel kinda like a jerk for noticing but would feel like more of a jerk for suggesting implants. Is there anything she can do to get them to swell up with that wonderful firm fatty feeling (aside from lactating of course)? I have a feeling it may be a nutritional issue or maybe it’s just genetic.

    1. Hi Sky,

      Gotta run to bed, but real quick:

      – There won’t be any passwords. I did that for 4HWW and have since changed my mind. They’ll be freely available.

      – I’m really sorry, but I don’t know the best approaches for the stretch marks and breast issue. Topical and oral vitamin E could be worth trying for the former, but I have no experience.

      Best of luck!


    2. I remember once riding on a train with a bunch of British Girls. (British Tourists in Holland seem to forget everyone here speaks English, (and they get very loud. I was on the opposite side of the car and 2-3 rows down)). Anyway they were talking about how cold showers were supposed to help there “boobies”. (LOL)

      After reading the cold shower/bath section, and remembering reading something about how the breasts shape retain heat (to promote lactation), I wonder. (Probably best NOT to suggest could showers for this reason, but see if they make a difference)



  30. For some reason my post didn;t go through last time so I’m trying again.

    First of all, thanks for the reply! I had been looking through the 4HB for the “passwords” but wasn’t having much luck…

    I wanted to add that my girlfriend and I started the slow carb diet today and are looking forward to getting back into our usual athletic selves! We did modify the diet to include counting and portioning out calores over 5 meals per day…mostly to get a starting baseline of how much we are actually consuming. As a big guy I have often struggled with weight because I am either over or under eating. You have inspored me to track my progress!

    Speaking of my girlfriend, we had a couple other things we were wondering if you might have any insight into. She is a tall girl and hit puberty pretty hard…as such che has stretch marks on her belly as if she had been pregnant. Anything she can do to get rid of the marks?

    Secondly (and this is more my gripe) is that…her breasts have always seemed a little well…deflated. As if there isn’t enough fat content in them to give them proper shape …though it seems like there is room. I feel like kind of a jerk for noticing, but I’d feel like more of a jerk for suggesting implants. I suspect it might be a nutritional issue and not just a genetic one. Any thoughts?



    Some weeks ago I left a post (can’t find that anymore) regarding the fact that I haven’t received my book yet (Greece). I was about to leave you another comment yesterday after the release of your latest post. But then I found this email from your assistant Charlie in my mailbox that you forwarded my issue to him and that he will take care of sending me a copy.

    So, THANK YOU for the great client service! 🙂

    By the way, since I also can’t find the other comment I left about TIM FERRISS NEXT BIG CHALLENGE: how’s the running going? Will you keep us updated on how you progress with your challenge of running a long distance run in 2011? Would be great to know how a Tim Ferriss goes about this, analyzing every aspect (just like you did with the Japanese Horesback Riding).

    Regards from Greece and thanks again for the book delivery issue,



      Hi Tim

      I thought this deserves a quick follow up: I finally received my book from Barnes & Nobles here in Greece. So, as far as it relates my Greek delivery (I suppose there were also other orders from Greece), you can be friends with B&N again. It did take more than a month to arrive though, but I guess you can’t blame B&N for that. It went through Germany… my guess: the book, judging from its title and content, was considered a drug and they had to examine it thoroughly first, hahaha 🙂

      So, now since I have the book: Wwoooaaahhh! I thought it was gonna be the size of T4HWW, but man! That’s huuuuge, jam packed with content! 🙂

      AND: I feel a bit ‘stupid’ now regarding my post some weeks ago about your new challange, the 50k run. I had no idea that you’d cover also the ‘hacking ultra running’ part. Otherwise I would have not sent you ‘suggestions’ on material to read/look at. Stupid me 🙂 It pretty much seems as if you already have a quite good 12 weeks plan to get where you need 🙂 Looking forward to your status update regarding that challenge.

      Schöne Grüße aus Griechenland!


      P.S.: I will get in touch immediately with Charlie to let him know about the arrived book.

  32. Hey Tim – How did your body fat percentages change (if at all) before and after your testosterone-increasing protocol?



  33. I bought the Nook copy of your book and love it. I have a question though. You say during the slow-carb diet I should eat within one hour of waking up. My job (Air Force) requires me to work out in the morning 3 times a week. I usually just eat my breakfast after the workout. Do you recommend this or should I still try and eat before the workout? Thanks for writing such a helpful reference. Cheers!

  34. Hey Tim, got your 4-Hour Body book and in one word, it’s awsome! Had a quick question about “Wheat Germ” – my wife and I are from India and addicted to eating rice. We recently substituted it to wheat germ (cook it just like rice) and cut out all other whites except for binge day. We have wheat germ and lentil soup with no-fat vegetable curries (we are vegetarian but I do eat eggs). Any thoughts on it? Any info is highly appreciated and thank you for sharing your experiences in the wonderful book.

  35. Tim – I’m starting testosterone Protocol 1, plus 3 days per week I’ll throw in the ‘nitro boost’ fat shake.

    I also bought a small tub of D-Aspartic Acid – have never tried it. I plan on taking it at night since it helps convert cholesterol into T, and I am thinking it could magnify protocols 1 & 2.

    Have you experimented with this substance yet – any thoughts on my plan?


  36. I preordered two copies of the 4-hour Body to my home address in Denmark from Barnes & Noble.

    The money was transferred from my account 1½ months ago.

    Haven’t seen or heard anything about the books and B&N doesn’t even respond to emails.

    As I don’t really fancy an international call to get my books, I don’t know what the hell to do.

    1. Seems there is a lot of complaints about B&N throughout these. Tim has mentioned other little problems they have given him. I’m sticking to Amazon and unsubscibing from B&N special offers.

      I don’t see there being much he can do, other than contacting them on behalf of you. With all the people complaining though, I’m pretty sure that would be a full time job for him, at least for awhile. Good luck, and I recommend Skype for that international call you have to make.

      Much much cheaper than TDC’s or Telia’s rates I’m sure.

  37. On fermented foods (because I’m DEVOURING this book as fast as I used to devour sweets): saurkraut is a revelation. I put it on my salads and have found authentic, non-commercialized variety at the local farmer’s market. It adds so much flavor, that I find I don’t need dressing most of the time. But plain greek yogurt? You mention it in your section on probiotics, but I was confused on application…can I eat it? I know you say “no dairy,” but then you mention it as an excellent source of ProB’s. I do love the stuff, especially the creamy, amazing, full fat version (I don’t like my food messed with and de-fatted by alien processes). So if you have a moment, can you clairfy that for me?

    Thank you ever so much,

    Jennifer Ford, aka: Brand New Bad Ass Hiker, Climber, Author-in-the-making, soon to be lean/mean hottie with Graduate Degree

  38. Hi,

    Just received the 4HB book and it’s a real eyeopener on several health issues – really cool! I wonder how your take is on extreme flexibility for achieving the side splits. I am a karateka who is now using Thomas Kurz’ protocol of PNF stretching to achieve the splits and have now doubled my flexibility in about 1 month. I am 35 btw. I wonder what your 4HB on achieving side splits would be, Tim?



  39. Hey Tim,

    Just bought your new book, Sounds promising 🙂

    I just have a little question, I’m vegetarian, wheat and lacto sensitive, So doing this diet is going to be easy peasy, But I was wondering, When I finish the diet and lose what I need to etc, Do I have to stay on the diet forever to maintain my weight, or can I go back to breads and dairy, (I use gluten and lactose enzymes when I eat such foods, or a general digestive enzyme), and my normal eating habits. OR really just make this my diet for life?? AND If I go back to my normal eating habits afterward, will I just gain the weight back?



    1. Yes, it’s a lifetime choice. However, don’t forget that on lifting days you can have some “fast” carbs. And of course cheat day. But if you go back to your old habits then the weight will come back.

      1. Thanks a lot Deone!

        I was so curious before I actually the diet, After I get to where I want, I’ll find a balance, and now knowing the steps to take when I do gain a few back, it’s all good 🙂

  40. I just wanted to thank you for writing 4-hour body. I started Saturday and I have to say I already feel a wonderful surge of energy. Thank you for helping me save my life. I have about 140 pounds to lose (and never find again). Your book makes so much sense. Keep up the research Tim. Thanks again.

    Renee McGillivary

  41. Hey Tim,

    just finished the 4HB and looking forward to implementing a lot of the changes you advocate. I am an officer in the Army and was wondering if you had any ideas on how to destroy the Army fitness test. The test consists of 2-minutes of push-ups, 10-min rest, 2-minutes of full situps, 10-min rest, followed by a 2-mile run for time. The men and women in uniform could certainly benefit from your expertise.

  42. Don’t need anything answered just a quick compliment:

    I have been ridiculed my whole life for thinking outside the box, walking a different path, changing careers whenever I got bored etc. It is so inspiring to see someone to unafraid of questioning the norm and doing it publicly. I will never let anyone make me feel bad again:) In fact, I am going to kick it up a notch thanks to you.

    You have, however, just my made job as Personal Trainer a bit more challenging. I have to question everything I have been having my clients do and start over. Looking forward to it.

    Thank You!

  43. Oh, I have another question…I’m almost finished preparing to start the slow carb diet, but I noticed on the cans and packages of lentils n such that they are all High in Carbohydrates…?? How does that work?

    1. Hey Cheyenne,

      Beans are “SLOW” carbhohydrates: meaning they are full of fiber and protien and digest slowly, do not cause your blood sugar to spike and leave you famished, or “crashing,” and starving for a next meal. They empty the blood stream at a slower rate than “White/refined/High Sugar” carbs. This is not a LOW carb diet, it’s a SLOW carb diet. So yes, they are high in carbs, but the GOOD kind.

      Beans are the major reason the diet is so easy to follow: it keeps you full and you don’t have to think about meals (Meat, Veg, Bean…done). I’ve been on it almost two weeks now and even though I’ve got the “monthly visitor,” my cravings are EXTREMELY reduced.

      Good luck…you’re gonna love it once you get started.

      Jennifer (BIg Tim Ferriss Fan!! 4HB Lover and 4HWW future reader)

      1. Aww, Thanks so much Jennifer for answering my question and saying the difference between slow and low!! 😀

        I’m vegetarian tho, so no meat here, but it’s all good, I have done my planning before I start 🙂 Which is Monday! Yay!

    2. The answer to that explains why this is called the “Slow” carb diet and not the “Low” carb diet. The “slow” refers to the rate at which they are metabolized by your body. This is referred to as the Glycemic Index. The carbs in lentils (and other legumes) are digested at a much slower rate. In addition, many of those carbs are in the form of dietary fiber.

  44. Thank you so much for this book…the kettlebell swings are fantastic and my women loves it now that I can pleasure her so quickly now (way less than 15 min now!).

  45. In the “Effortless Superhuman” section, there’s no mention in how to progress as far as how much weight to add each workout. For instance, Deadlift @ 95% 1×2-3 reps, then 85% x 5 reps, three times a week. But how do you progress in weight? Any suggestions?


  46. Hi Tim

    Have read and reread the pertinent parts of your book. I am trying to lose fat. Today my first cheat day. I am confused about PAGG/AGG. On pg. 117 you say…”Take one day off each week and one week off every two months…”

    Is the cheat day the day off PAGG/AGG? If so, then why did you take it on your cheat day according to your records, pg. 102 and 103. And you say that if you had gone “whole hog” you would have taken PAGG upon waking as well. pg.104

    So are you suggesting any other day would be fine to take off PAGG/AGG?

    thanks for your feedback.


  47. Hi

    just bought Tim Ferris book to improve my life and am doing the first exercise over the next two days. That is looking strangers in the eye and when speaking look at who you are speaking to. Just to say that in England that is quite a challenge so far today – never mind my inhibited english nature but I am also an over 50 female – many of the strangers that I have been meeting on the street today are quite young men and I’m sure that I will be arrested soon! 🙂 it’s not appropriate for a woman my age to stare into the eyes of young men! + english people do not do this but my italian friend said go for it especially if they are good looking. not sure she grasped what I am trying to do here.

  48. Is it possible to lose 7% of your body fat and 2 inches off of your belly in two weeks! Apparently so, when you follow the 4-hour body food plan. I am amazed and really looking forward to shopping for new clothes when I reach my goal.

    Thanks for writing this book Tim. I had been experimenting with a low-carb diet for about two years and had found it really hard to stick to. Mainly, I would think about never eating bread again if I wanted to keep the weight off. The cheat day is key and kept me motivated to eat well for the other 6 days. Also, adding beans really helps with hunger and my energy level along with . . . ahem, keeping regular.

    All-around I have had a really good experience. I know it’s only two weeks, but I am excited!


    Isabel from NJ

  49. Hi Tim,

    I live in Marin county – can you recommend a personal trainer who follows your methods? I’m slim already but want to add 10 pounds of muscle and need help. Have read your book and saw you at the Commonwealth club, would love to get a recommendation for a local trainer I could work with.



  50. Uh Oh…

    So upon reading that Tim’s Mom doesn’t like beans, so she eats cottage cheese with her breakfast, I began having a little cottage cheese and a protein shake in the morning. My weight loss seems to be stalled! Granted, I’m on the downward slope of my “girl cycle,” so perhaps a day, or two from now I’ll have water loss, but I lost four pounds my first week and have since put three back on? I’m following the diet strictly and the only area I can see a potential diversion is the cottage cheese? I’m stacking (AGG with meals and PAG before bed) using cinnamon in my coffee every morning, etc? I am wondering, however, if I need to be even more strict since I only have perhaps 10 pounds to lose (I’m 5’4″, 135 lbs looking to shred down to 125lbs?) Or perhaps increase workouts? (I do 35-40 minutes 3x per week including kettlebells, Critical (M)Ass workout and a little intense cardio akin to CrossFit). Could cottage cheese really be derailing all my efforts? Or is it hormonal?? Any suggestions?

    Thank you,

    1. Hi Jennifer

      My experience sounds very similar to yours. I followed the diet exactly the first week and lost 4 lbs. This week I have added cottage cheese because it is such a great source of protein, but I have gained half a lb. No more rapid weight loss. I think I will try omitting it again for the rest of the week and see what happens. Also, I have a bit of Almond Breeze (unsweetened) in my coffee in the a.m. That is my only change to the basic diet. I am at a point in my cycle where I should be losing not gaining. Let me know what happens if you drop the cottage cheese.

    2. oh my…ALL I’ve been eating is cottage cheese! lol, Since I’m veggie I figured the best and easiest way to get the protein was to eat a load of the stuff, lol, seeing nothing yet, although it’s only my 3rd day 😛

      Another thing, off the point, I was wondering, since someone following the diet is adding a great load of fiber to their diet at once, is it normal to feel super bloated and “backed up” in the beginning? Since they say to gradually add fiber. Wondering because that’s how I’m feeling :S

  51. Tim,

    Getting all my ducks in a row to start the Freek To Geek (supplements, etc.)

    What do you think of Tribulus Terrestris for some of the testosterone benefits you mentioned (increased male libido, increased muscle building).

    In 4HB, you mentioned that just taking Testosterone wasn’t a good idea because it’s actually a secondary hormone (blanking on the name right now) that you’re trying to stimulate.

  52. Tim,

    Loving the 4HB and getting all my supplements ready for the Geek To Freek.

    (The Ab exercises seem like they’re targeting exactly the right muscles).

    What do you think of Tribulus Terrestris L. for increasing Testosterone and LH?

  53. Here I am one day away from my second Cheat day (Fridays). I am back to exactly what I had lost before last weeks cheat day. So I will binge and then spend the whole week paying for it. Gotta say, I am having trouble reconciling that. I am following Tim’s instructions very carefully – and have now eliminated cottage cheese because of a slow down in results.

    Cheyenne – try drinking more water and keep us posted about the cottage cheese. I miss it.

    1. Hey Nancy,

      Are you taking your measurements besides pounds? I noticed that I lost 4 pounds the first week (138 down to 134), an inch from my waist, an inch from my hips and another inch from my arms and thighs combined. I went back up (due to the girl cycle) and now I’m back down to one pound over my low (135). The funny thing is, this week everyone is saying I LOOK like I lost weight. I guess the “recomposing,” the body mass from fat to muscle could be the cause of the scale not budging? My hips, waist and thighs are all back down to smaller than when I started. Just food for thought: the scale cannot be our only measurment. If we lost a lot of body fat, but gained muscle and looked leaner, that would be good too, right?

      1. Hi Jennifer

        I am embarrassed to admit that I was too lazy to take my measurements. I thought I could track it by the fit of my clothes. And although this is not as exact, it is a pretty good indicator. The good news is that my clothes are looser and I do pinch less fat at my navel and my arms. So I think it is working, I am just freaked out by Cheat day!

        Any advice on which day to take off PAGG/AGG? Does it matter?

        How about Hemp hearts as a protein source – anybody have any feedback on them?

  54. Hi Tim-

    I am very jealous of all the commenters on the blog that are seeing progress because they already have your book and are following your advice.

    I purchased the 4HB on 12/7, with the goal of losing 20 pounds by Valentine’s day. I still, 2 months later, do not have a copy of your book in my hands. On my own, I’ve only lost 9 pounds. Darn.

    I would have to recommend that you no longer use AppSumo to sell your book. I have had no explanation from them other than “you didn’t give us your address” (which is bogus because they got my address when I ordered it) and the ubiquitous “it’s still in route” (sic).

    I was hoping to support a smaller business by ordering through them, but I should have just used Amazon.

    Congrats everyone else on your progress, hope I get to join you soon!

    Christine in Oakland

    1. Hi Christine,

      I’m Charlie, Tim’s assistant. I’m so sorry you haven’t received your copy of the book yet. Please shoot me an email with your shipping address: charlie AT I’ll send one to you ASAP.

      The delay on the book is actually not AppSumo’s fault at all; it’s Barnes and Noble’s. AppSumo gave all of their orders to B&N, and B&N screwed everything up by only fulfilling a fraction of them. I wish I could say otherwise, but you are not the only one who didn’t receive a book from them.

      I’ve said it before, but everyone: Please use Amazon in the future. Avoid B&N, their online ordering system and customer support is a joke.

      – Charlie

  55. Hello from Athens, Greece. Today is I am one month anniversary of being on 4HB. I have lost a little short of 9 lbs of fat and gained a little muscle weight to boot! I don’t think I even did the diet correctly the first 15 days so I am ecstatic! Thanks Tim. My husband lost 10lbs and it’s the first time in his life he’s been able to lose so much! We bought ourselves kettlebells and tomorrow we are starting workouts with that as well! We feel empowered and optimistic and have your hard work to thank for that. One thing though, you have to sit down some day soon and prepare a list of YES foods and NO foods and perhaps MAYBE A LITTE foods. We keep asking ourselves and one another about this and that and honestly we can’t go for 12 moths on the motto “If you have to ask don’t eat it”.

  56. Ughh,

    Hey nancy, Well Doing my research on cottage cheese, I came to realize that it contains a really high dose of lactose, and I’m lactose intolerant! I just bought a couple tubs of the stuff, just might have to return them. lol, I guess that’s what my bloating and backed up feelings are…Now I don’t know where I’m going to get the 30 g protein in 30 minutes upon waking, This is harder than I thought :S

    1. My husband and I been taking the Designer Protein Whey Shake for breakfast and snacks. It has 18g protein and only 100 calories and is mostly lactose free. The chocolate flavor is yummy.

      I too have been super constipated (that was an issue before this diet) and have since added the sugar free benefiber to the protein shake in the morning. That seems to help.

      Did anyone ever get an answer as to whether or not olives are OK?

  57. Hi Tim,

    I am amazed on the comments and the progress of your readers . I wish that I have heard from you a long time ago. I am considering on buying this book as a gift for myself. I am so looking forward to having this book around. I am not an avid fan of reading but I think this book is worthwhile.

    Looking forward to having this book and share my own progress and experiences.

    Joseph A.

  58. Hi Alissa

    I do the protein too and used to get SUPER constipated. I eat a handful of raw spinach just before I down a shake. Haven’t been more regular in my LIFE…LOL


  59. Oh Sorry Alissa

    Olives should definitely be ok. Great fatty acids and also a source of dietary fibre. Personally I LOVE olives but only eat them when I eat out because I would kill a whole jar in one go 😀 So if you have more self control and not an absolute pig like myself, then go for it!


  60. I’ve been reading your posts for a while now and decided I’d take the plunge and buy the book – my wife and I have been on a slow-carb diet for about 3 months now and have seen some great results (I’ve lost 45 pounds and she has lost 30 without much exercising).

  61. Hi Tim,

    I just started the slow-carb diet 2 weeks ago. So far so good! I was wondering if you know about the “NOPAL”(cactus) health benefits?

    What do you think? I grew up eating this stuff. Home cooked nopales are better but if you are buying them in a jar, you just rinse them because they are slimy.They taste great with eggs and salsa.

    P.S. If training for a marathon, what should I use to fuel during my long runs without jeopardizing my diet?

  62. Hi Tim, I have been reading your book and searching your blog for guidance on a lacto-ovo vegetarian approach, as opposed to a meat or vegan approach.

    I know you recommend 3 different “vegan” protein powders in your book, but I am wondering, for a “lacto-ovo vegetarian”, do you suggest the same, or would you recommend a higher protein source, though coming from whey?

    I know that “no dairy” is optimal, but cottage cheese can be okay when meat is not an option — and when you simply can’t eat eggs around the clock. Does whey fall into that same category?

    Please address protein powder preferences for those who are lacto-ovo.


  63. Have to admit, as a long-time health nut — resistance training, yoga, detox cleansing, fasting, biking, meditation — I’ve been looking forward to delving into Tim’s “4-Hour Body” book, but have been busy. His recent visit on the Dr. Oz show put the final spur against my flank and I now have his book.

    Flipping through it to get a “feel” for the material, I banged into some ascertains that, as Tim underscores, have been controversial, such as how much protein can one absorb in a day, or during a meal.

    I write a blog on health matters, so it matters to me that I get this stuff right. My readers rely on what I write. My experience of this book, then, is going to be a real experience — I intend to experiment with the methods and re-research the more controversial assertions, and blog about my conclusions.

    Am really looking forward to the education, and for that, a hearty thanks to Tim Ferris!


  64. Me and my older brother are currently following different routines taken from the book. He is trying to add muscle but has a hard time gaining any weight at all. He has been following the book to the letter but seems to be gaining weight very slowly. What should he do?

    I have been using the book to lower my body fat and feel that I would like to start adding muscle soon. But being that I am 16 I wanted to check if there were precautions I should take as a Minor. Thank you

  65. Congratulations tim. You have got the lifestyle that i wanna have got 😉

    I`m reading your 4 hours workweak, in the spanis version ” Semana laboral de 4 horas”. Im interesting in your new book but my english is too poor for read a book in English( i will come to london for learn english when I could). My question to you is: ¿ When will you write the spanish version of the 4 hour bod?

    Excuse-me for my bad english.

    Good night, Martin

  66. I have read your book ” 4 hour body ” it was a great read. I have incorporated many of the ideas into my daily life style now and thank you for that. But I do have a question.

    I work swing shift, meaning I will work the following: Monday and Tuesday I work days off Wednesday and Thursday then Friday, Saturday and Sunday I work nights. The next week I will be off Monday and Tuesday work Wednesday and Thursday days off Friday, Saturday and Sunday. It keeps spinning like that I’m certain you get the idea. How can I have any type of set eating regiment with such an odd work schedule?

  67. I need some help on getting a ‘4 hour education’ method started for children. How do we ‘cut the fat’ and focus on the meet. Need this for a homeschooling project, any ideas on how to go about doing this? Tim? Anyone?

  68. I very much enjoyed the book. One sentence of non-science annoyed me though, I hope it’ll get revised for any subsequent editions of the book.

    In the first paragraph of the chapter “Living Forever”, about rhesus monkeys in a fast-group and a feast-group.

    “The calorie-counting group has a much lower death rate, almost two-thirds lower”.

    What does a two thirds lower death rate mean again? two-thirds less were dead after 20+ years? (the exact length of the experiment wasn’t given). Would’ve been better to have some actual numbers rather than leaving us to wonder what makes one death rate two-thirds lower than another.

  69. You are being watched! (I needed to grab your attention of course.)

    At least 1500 people will gauge my progress!: I was just interviewed for a blog that will monitor my progress each week on my 31 day quest to lose 20 lbs. I have taken each tidbit from the book on the subject and I want to make sure that my daily regimen is congruent with what you recommended so I can fairly test your regimen in the book and so my feedback does not unfairly hold you up against an inaccurate light.

    How do I get my 1 page daily regimen schedule to you for a 30 second at most review?

    Let’s make tons of new believers together Tim. Have an amazing day!

    1. One more things; 1500 viewers on that blog would sell ya some books my man. Talk about arbitrage for you!

    2. I’m down here in ATL! I would love to take that daily routine you had checked by the man himself and throw it up on my bathroom mirror and on my fridge door so it stares me down at all times! This book is great. I keep telling my friends at work to stop doing the lame things they are doing to get in shape and to lose fat and instead buy this puppy to read. Can you reply to me so I know if he has added anything to your routine since having written the book?

    3. A one page synopsis of that fat loss routine is exactly what I need. I have the book and it rules. I just do not have the time to go through it and to underline that which applies to my goals of losing those 20 lbs. Did you hear back from Tim yet? I know the guy probably has a monster agenda each/day week with speaking gigs etc but let me know if you poked holes in your sheet ya sent to him. Thanks

      1. I know man. I hope we can get eyes on the sheet. I am day 4 into 31 to lose 20, or to at least “re-composite” the weight.

    4. Andrew, is there anyway I can get a copy of what you put down for your daily regimen? I bought Tim’s book and he did an incredible job assimilating a ton of information that would have taken me years to stumble through and if you have assimilated it into a 1 pager for a daily routine that would be perfect for me! Has Ferriss glanced at it yet? Did he make any adjustments to it and give any feedback at all?

      Give me a shout and then we’ll link up via email after I hear back from you (and after you hear back from Ferriss!). Where do you live in the U.S.?

  70. The big question is does this regiment in Ferriss’s book really work?

    I am self-experimenting and I have not lost anything close to what he writes about in this book. I may end up losing 1 lb to 1.4 lbs in my 1st 7 days.

    Maybe this 1st week is part of the basing process but I was really hoping to have lost something closer to 3-5 pounds.

    I am strictly adhering to his food advice and vitamin selection and dosage.

    So far, not so good! However, the test is 31 days and I am going to run this experiment as close as I can to what he outlined in the book.

    Talk again in 7 days.

    1. Actual weigh in today: just .2 , not 2, but .2 lbs lighter than initial weigh in 7 days ago. Let’s hope for an aggressive week!

  71. Tim,

    I have re-read the book and plotted your suggestions, no, better said, your commands, against my daily regimen and I am not sure why I did not experience the same or similar results as indicated by the book during my own first week.

    As you wrote in the book, you have never see people fail if they followed the literal instructions.

    Does anyone else have any ideas?

    1. Day 9 of 31: I have lost 1.4 lbs since start weight on day 1. Anyone out there have any ideas why the lbs are not melting away on this plan?

  72. So I just finished the first chapter of this book and I am loving your thought processes… probably because they are strangely familiar. I graduated college in December of ’06 with a Bachelor’s degree in biology. I was inspired in part to enter science by the “Magic School Bus” books as a child, and I distinctly remember Ms. Frizzle’s motto, “take chances, make mistakes, get messy!”, which as affected my thinking to this day. I’m thinking I’m going to have a minor love-affair with this book. I will keep you updated on the changes to come.

  73. Day 10 of 31: 1.6 lbs lost since start day weigh in. That’s .16 lbs loss/day average. How can I increase that meager loss rate Tim?

    1. Andrew,

      I believe Tim has stated in the past that those who are having problems with this diet post absolutely everything they have ingested for the last 3 days so we can figure out what is going on. We can’t tell you how to increase your loss without knowing what you are doing.

      1. I have had zero violations that I know of and for two of the last three days I had a spoon of almond butter around 4:30 pm. i took zero cold showers and have had no cold water bath tortures (yet). I am doing some moderate body weight exercises in the backyard, some with dumbbells.

        Here goes:

        Day 7:

        I woke up and slammed 600 mls of ice water and took the following vitamins which I take before each of the 3 main meals during the day:

        • Two 99 mg potassium pills (from 595 mg potassium gluconate) for 198 total mgs

        • 500 mg = ½ pill of green tea extract

        • 400 mg (1 pill) of garlic

        • 300 mgs of alpha lipoic acid (3 pills)

        • ½ pill of calcium (500 mgs) /magnesium (250 mgs)/zinc (7.5mgs)

        Within 30 mins of waking I consumed:

        • 3 large organic brown egg omelet with orange pepper pieces, onions, garlic, tomato, cayenne pepper, pepper and garlic powder

        • olive oil, flax seed oil and balsamic vinegar mixed into ½ cup of spinach

        • refried beans made with small red beans, a few slices of onions and garlic mixed in for taste and a little butter (butter and salt allowed per book)

        Noonish lunch:

        • 1/3 of a chick breast, black beans and broccoli/cauliflower with water. No vitamins until lunch tomorrow per the 1 day/wk rest rule in book


        • chicken and steak kabobs, corn on cob (1 ear) and sugar snap peas (handful). Lots of water. No vitamins tonight due to mandatory rest period per book.

        Day 8:

        I woke up and slammed 600 mls of ice water and took the following vitamins which I take before each of the 3 main meals during the day:

        • Two 99 mg potassium pills (from 595 mg potassium gluconate) for 198 total mgs

        • 500 mg = ½ pill of green tea extract

        • 400 mg (1 pill) of garlic

        • 300 mgs of alpha lipoic acid (3 pills)

        • ½ pill of calcium (500 mgs) /magnesium (250 mgs)/zinc (7.5mgs)

        • Within 30 mins of waking I ate two hard boiled eggs, black beans ½ cup and spinach ½ cup


        • Vitamin group

        • 1/3 to ½ of chicken breast, ¾ cup of lentils and half an avocado. More water


        • Vitamin group

        • 1/3 chick breast, sauerkraut, half avocado and beans with some spinach. Lemon water.

        Day 9:

        I woke up and slammed 600 mls of ice water and took the following vitamins which I take before each of the 3 main meals during the day:

        • Two 99 mg potassium pills (from 595 mg potassium gluconate) for 198 total mgs

        • 500 mg = ½ pill of green tea extract

        • 400 mg (1 pill) of garlic

        • 300 mgs of alpha lipoic acid (3 pills)

        • ½ pill of calcium (500 mgs) /magnesium (250 mgs)/zinc (7.5mgs)

        • Within in 30 mins of waking I ate 2 egg omelet with peppers, onions and red beans. Spinach on side.

        • Went to work and drank 2 coffees with cinnamon only and chased with grapefruit juice to enhance caffeine burn for the day.


        • Lunch is lots of lemon water, 1/3 chick breast, ½ cup lentils, 1 hard boiled egg and brocc and cauli. Took vitamins as well.


        • Vitamins and ½ breast chick, red beans, onions, garlic and chiles with veggies and tall water, ½ avocado and some forks of sauerkraut

        • Took 1 B complex pill as indicated in book for evening

        • 20 mgs of policosanol before bed per book

        Day 10 (current day)

        I woke up and slammed 600 mls of ice water and took the following vitamins which I take before each of the 3 main meals during the day:

        • Two 99 mg potassium pills (from 595 mg potassium gluconate) for 198 total mgs

        • 500 mg = ½ pill of green tea extract

        • 400 mg (1 pill) of garlic

        • 300 mgs of alpha lipoic acid (3 pills)

        • ½ pill of calcium (500 mgs) /magnesium (250 mgs)/zinc (7.5mgs)

        • 3 whole egg omelet topped off with beans, onions, garlic, drippings from last night chicken, chiles and some spinach


        • Took same vitamin group

        • ½ breast, lentils and ½ avocado with tall glass of water

        • Slammed water


        • Same vitamins as always

        • ½ chick breast, bunch of red refried beans and ½ avocado

        *I used two ice packs for the last 3 nights on my traps/back muscles for 30 mins.

        Thank you for your time! Bring me to the promise land Team Ferriss!

      2. One point of clarification: chicken breast measurements.

        A package of trader joe’s skinless split breast says a serving size is 4 ounces. This carries 23 gs of protein per 4 ounces per the label. A package is anywhere from 1.2 to 2 lbs. So this is why i use the 1/2 breast (4 oz or greater in weight) for meals. That plus any amount of beans or lentils and then sometimes spinach would seemingly take care of my protein needs.

        The bean, lentil and veggie portions should not matter as much, i assume.

        Thanks again!

    2. Andrew –

      Your diet looks pretty good, except I would stay away from the corn. It’s not really a vegetable it’s a grain, and a sugary one at that. Also, I thought that the grapefruit juice was only allowed on cheat day.

      Are you doing any air squats or wall presses before meals?

      I have heard a lot of reports from folks on this diet who say they lose a moderate amount of weight until the 4th week, where they see a great loss.

      1. Thanks!

        The corn was a one time affair as i was eating at my sister’s home and i thought it safe because it’s called a veggie. but, no more corn after your remark 🙂

        grapefruit juice, i did it to encourage the prolonged caffeine burn but i will leave it to cheat day coffee if this is what’s called for.

        i am pretty good about the exercises before and after eating to “open muscle channels” but i will be annoyingly militant about it now that you asked. i need results.

        please ask tim, only if you do not know, if i am overdosing on vitamins. the way the book reads, i needed certain vitamins for decent function. i understand that if a meal contains some of those same vitamins that i will simply urinate the excess out but i take a handful of pills each meal and simply wanted to be sure my vitamin regimen is not undoing any work i am doing with my diet and exercise routines.

        i am hoping to see an acceleration of loss as this marches forward and i will drop me fat loss for the week onto the blog.

        i am competitive so i am annoyed that the results are not there yet, that’s all.

        cheers to week 4, when it arrives and ends!

      2. Sorry if this is redundant but my reply to you is not on this board.

        Corn, i thought is safe because it’s a veggie but you say grain so adios corn!

        Grapefruit juice: i may have misinterpreted it being used only on cheat day so adios grapefruit juice except for chasing coffee down on cheat day.

        Air squats and wall pushups: i will be extra careful to plow a bunch of those 30 mins before and 60-90 mins after to “open the muscle channels” as written in the book.

        As for waiting for week 4 rapid loss? I hope to ramp this up heavy so that this week 4 hope manifests itself.

        Vitamins: please glance at the regimen i use and ensure it’s not undoing any hard work. i assume any excess is just urinated away but i want to be sure.

        Thank you for taking time to reach out!

      1. Cool. Wish me luck. I hope someone from his camp also eyeballs the content you commented on. I am trying to give this an honest and accurate run for its money partner.

        How’s your own progress coming along?

  74. Day 11 of 31:

    today’s weigh in? 198.4.

    at breakfast I ate a 4 egg omelet with some onions and peppers and red beans buried inside and topped it off with spinach.

    lunch was a heap of chicken, beans and broccoli and cauliflower.

    lots of water.

    I have lost 2.4 lbs since start date 11 days ago. throw me some positive mojo everyone.

    1. Andrew,

      I too have had a similar experience where I have not lost a lot of lbs (to date I’ve lost 7.5 lbs since starting January 3rd). But someone told me to start measuring myself and I was suprised to find that in one week I only lost 0.5 lbs, but I had lost 8 inches from my body! I measured calves, lower thighs, upper thighs, hips, waist, chest and upper arms. The logical explanation is that while I am losing fat, I am also gaining muscle. Try taking measurements once a week and see if you’re in the same boat. You might be surprised.

      1. Right on. Thanks! I took initial measurements and end of week 1 measurements and only saw a .5 lb reduction and that was in the neck.

        I’ll measure and document for sure. I have a simple tailor tape to measure myself and will do it weekly until day 31.

        Thanks again and keep up the awesome work. I bet you feel great for losing that weight, but more important, it always feel better when clothes fit better.

        Talk soon!

  75. Day 12 of 31 days: Weigh in?? 197.8

    3 lbs lost since start date Monday 2/28. First 7 days only saw .2 lbs lost. Second week saw 2.8 lbs in 5 days. Tomorrow is cheat day and then the 2nd week ends Sunday night. I have 2 more days to push the second week total weight loss. I also have to measure total inches ending week 2.

    I am growing hungrier between meals and I am not cutting calories at all. I am supercharged with energy all day and I am sleeping like a baby and my body is telling me to wake up when it’s still dark out.

    Some weight loss, vitamin supplements lack of “fast” carbs is probably treating my blood sugar levels in a more sane manner.

    Onward and upward. If there are any tips out there for better results don’t be shy about posting them to the board or replying to me.


  76. Day 13 of 31: Weigh in?? 198.8 I increased 1 lb over yesterday’s weigh in. Sign. I would also expect to see sucky figures for tomorrow due to water retention from foods consumed today.

    I did some exercises before and after cheat day breakfast and lunch. I did load more protein and less garbage into breakfast but knocked down pizza and pepsis for lunch. I feel like hell but the book calls for this so….


  77. Binge day ice bath. Now that sucked. My 3 and 1/2 yr old thought it was cool and jumped in with me. Kids are insane.

    Additionally, does anyone have a decent guideline on how much we should deviate from our 6 day regimen on this binge day i.e. how much tasty garbage do we need to ingest to cause the appropriate insulin spike Ferriss calls for?

    1. H Andrew B,

      I think I read somewhere (I think a post), that it is something like a ten hour window for the body decide, having sugar is not a 1 time thing). So probably 3 regular meals, (Break-Lunch-Dinner) should do it.

      I just had my binge day, but didn’t feel like going hog wild. So basically had regular meals (white flour, soda, sugar, desert, etc), as opposed to Slow Carb meal. Starting week 11, down about 20 lbs.

      1. Nice work on your progress. And to your comment, that’s what I did yesterday as well i.e. sugar in coffee at breakfast, corn tortillas chips with beans, tortillas, some ice cream before lunch, soda at lunch with pizza and a wedge of this chocolate thing after dinner.

        I’ll workout today but take zero vitamins as it’s my vitamin rest day as called for in the book.

        Again, awesome stuff on your 20 lbs! I bet you feel great.

  78. Total Inches (TI): It’s the same as last week’s measurement. The only difference is that my neck circumference continues to decline and I lost .5 inches from my waist (at the navel) and left forearm measurement.

    My left calf and both things seem .5 inches larger as well.

    Another weigh in coming this afternoon. I expect it to be higher.

  79. Day 14 of 31: Weigh in?? 199.8 That’s 2 lbs over two days ago and 1 lb over yesterday.

    Tomorrow I restart vitamins and look forward to getting back on track after cheat day….

  80. Day 15 of 31: Weigh in?? 198.8. That’s 1 lb less than yesterday and seems normal that it is still 1 lb elevated above my low weight recorded. When I checked the weight on the day of my last cheat day, the day after cheat day and two days after, I had an elevated weight and then it tumbled off again quickly starting day 2 of the new week i.e. Tuesday. Let’s see what week 3 brings now.

    I swam 500 meters today and I’ll run a few miles tonight before dinner or before bed. I will swim 1000 on Wednesday and 1500 on Friday. I will keep my running miles at 3 miles or less and work some sprints into the routine on Saturday morning before my cheat day begins anew.

    I notice that my stomach does not tell me I am hungry until almost 2 full days after cheat day has ended. I think it takes my body that long to work out the garbage food and to coordinate itself again with the vitamins on day 1 of the new week and after the vitamin rest day after binge day.

    For those who have chimed in to help me, I should begin to see a good amount of weight loss for the rest of this week 3 and then for week 4.


  81. Day 16 of 31; Weigh in?? 197.6

    Weight lost during 1st week: .2 lbs lost

    Weight lost during 2nd week: .8 lbs lost

    Weight lost during 3rd week (only 2 days into it): 2.2 lbs

    Total so far? 3.2 lbs.

    As you can seen, it’s gaining some steam and what you do not see are the swings on my graph offered in the book for download.

    Also important to note is that my weekly gains are damaged by the cheat day, the day after cheat and then the increased weight plateaus two days after cheat day. From that moment on, the lbs like to come off.

    My goal is 20 lbs in 31 days. As you can see I am really far off but there’s a chance that by the end of these 4 weeks that I can legitimately lose 10 lbs of weight (not making a distinction for fat versus muscle).

    I feel great, rested and strong.

    If anyone has tips or suggestions, send them over asap so I can incorporate them into my remaining time (less than 2 weeks left!)


    1. Hey Andrew,

      I’ve been reading your posts daily. I’m so happy you are seeing some progress, but I believe there is probably “more than meets the eye.” One comment…you MUST, simply MUST MUST MUST measure yourself. Weight is never an accurate measurment of fat loss. You may be replacing fat with muscle which is FAR denser and FAR better for you. I’m a six 6-8 female, who weighs 134. At my peak fitness level, I was a size 4, 138 pounds. Smaller body, more muscle, HEAVIER. You cannot determine if this plan is successfully working for you without metrics other than the scale.

      Just a suggestion…best of luck!


      1. I appreciate it! I measure once a week at the same time/day. I am fine with reconstitution over weight loss as health is the main goal.

        When I consider the exercises I am doing, until this week, there was nothing that would have warranted that much muscle gain but now I am doing some more body weight exercises so that may in fact be the case i.e. I may be layering on some muscle.

        At my strongest, most fit time in my life, I weighed far less so I need to melt away the fat to a large degree.

        I am 5′ 8”. I could function extremely well at 170-185 i.e. be strong, fast, have great endurance and fight off colds/flu etc. If I lose enough weight in one month to hit 190, then another 10 lbs will be a breeze, especially if I put in some heavy running miles I used to log.

        Thanks for your thoughts champ.


      2. Day 17 of 31: Weigh in?? 196.4. Trending in the correct direction everyone. I will squat out some cals and do some pushups as well before chicke, black beans and spinach dinner.

        I’ll run later.


        P.S. I am getting hungrier and hungrier before each meal. Diet is perfectly intact however.

  82. I have enough data to make some assumptions now. I am virtually guaranteed to lose 8.4 total lbs during these 31 days.

    I simply took the weight loss to date, found the ave loss per day to date and then multiplied that ave over the remaining days of the month. I then added that to the actual weight lost to date. 8.4 lbs.

    I lost 1.2 lbs since yesterday. That may be on the aggressive side as I chugged 2 cups of coffee today and did not replace them with as much water as I normally chug eat day.

    Nevertheless, a run at 8.4 to 10+ lbs is real now.

  83. I have enough data to make some assumptions now. I am virtually guaranteed to lose 8.4 total lbs during these 31 days.

    I simply took the weight loss to date, found the ave loss per day to date and then multiplied that ave over the remaining days of the month. I then added that to the actual weight lost to date. 8.4 lbs.

    I lost 1.2 lbs since yesterday. That may be on the aggressive side as I chugged 2 cups of coffee today and did not replace them with as much water as I normally chug each day.

    Nevertheless, a run at 8.4 – 10+ lbs is real now. It’s not the 20 lbs, but I won’t call it a dead 31 day goal until that hour arrives!

  84. Tim,

    Just like a 9-5 work day, Mon-Fri is quite arbitrary as you pointed out in the 4HWW, might the 1 cheat day/week be a bit arbitrary? I am not questioning the science behind the cheat day science i.e. insulin spike to guard against flat-lining, but more so the frequency.

    Can you comment on using the cheat day only 2 times over 30 days instead of 4 times? Do you feel or know that the decreased schedule will hurt the overall fat loss results?

    Thanks! I am almost positive you have self-experimented with the frequency and it just seems like a corner to cut unless you feel the results would cripple the progress I am experiencing now.

  85. Day 18 of 31: Weigh in?? 196.2

    Still trending in the correct direction and I was assuming I may even bounce higher than yesterday’s big drop in weight but I came in .2 lbs less than yesterday. Not bad.

    I actually love the food I am eating.

    Does anyone recall what the book said about almond butter (instead of peanut butter)? Was this a cheat day food or was it cool to eat that on regular days?

    Measurements: Although that event takes place in several days, I am going to assume that my calves and things will show increased size. Arms may as well. I have not touched a single ab movement yet and I will begin that the last week as this will be the toughest spot from which to rip off the fat. a few better developed muscles in that area will aid in the cal burning.

    Onward/upward team.

  86. I am entering a body fat losing contest and want to win 1st place (for a new iPad). I will be measured before and after using bio-impedance analysis (BIA).

    What are all the things I can do to boost the BIA measurement at the beginning and then (in addition to strictly following the 4HB program) reduce my BIA measurement at the end to win the greatest % decrease prize?

  87. Day 19 of 31: Weigh in?? 196.4

    Soon after a decent size lunch with water and vitamins. .2 lbs higher than yesterday but such is life, right?

    Tomorrow is cheat day and that stinks. I will do it because that’s what’s called for. If while adhering perfectly to the regimen my goal takes 2 months instead of 1 then that is ok. If straying from the strict regimen would cause me to take even longer than 2 months than patience and strict adherence is what’s called for.

  88. Day 20 of 31: Weigh in?? 197 flat. That’s p That’s lower than i imagine for cheat day but I am imagining a bounce up higher tomorrow due to laying off vitamins (some of which seem to have a diuretic effect) and because of water retention (due to types of food eaten on cheat day).

    Starting Friday, I noticed a change in energy. It went down. I also did not wake up hungry today. I’ll have to keep an eye on it as I do not want the furnace flame to go out.