(Photo: Garland Cannon)
It was just past 5pm EST in Manhattan, and I’d been on pins and needles all day.
The report was coming in any minute. All attempts to nap earlier, despite two hours of sleep, had failed. There would be no rest on this Wednesday.
Now, in the lobby of the ACE Hotel, a few friends — including my agent, Steve Hanselman, my assistant, Charlie Hoehn, and my brother from another mother, Chris — had gathered with me to drink champagne. No matter the outcome, it had been a hard-fought battle over three years. THREE YEARS. Hospitalizations, surgeries, you name it.
I stared at the floor, reciting the reasons why things could go right. Most of them were silly and superstitious. Then my internal devil’s advocate chimed in with the reasons other books would beat me: better retail placement, celebrity authors, dedicated TV shows, etc.
“It’s here.”
I looked up. Steve smiled and handed me his Blackberry:
#1: The 4-Hour Body…
The 4-Hour Body had hit #1 on The New York Times bestseller list, on the hardest list (Advice, How-To) during the hardest week of the year.
I was in shock for the rest of the evening.
THANK YOU
For the rest of the night, as my friends fed me shots, I thought back to 2007, when The 4-Hour Workweek was turned down by 26 out of 27 publishers.
Everything that I’ve experienced in the last three years is thanks to you. I learn more from you than I could ever teach.
Much more to come soon (including a detailed post-game analysis of the launch), but — for the time being — I’ll keep it simple: THANK YOU.
I love you all.
May you and yours have the most joyous of holidays. Now, I need to get to wine and chocolate with the family… 🙂
Merry Christmas! 2011 is going to be the best year yet for all of us!
Un abrazo grande,
Tim
The Tim Ferriss Show is one of the most popular podcasts in the world with more than one billion 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.
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Tim (I’m so sorry, this is long).
Saturday was binge day (day 7 of 30), wanting to lose those 5 kg that had been there forever, I used Damage Control: Twice that day, I did 30 reps of air squats. Life was good.
At the end of the day I set down to write on my computer desk. After 6 hours or so, I could barely stand up, my knees, it seemed where about to explode, it was painful!
The background:
On December/09 I had a CT scane in my lower back with the expected findings of bulging disk,
L3-4, L4-5, L5-S. I made a study, and went on with my life (dance and yoga).
From June to October of 2010, It may be fair to say, I over did it:
Intense Samba no pé (samba on toes- high heels) workshop, performing, HARD core yoga, gym, and working of my feet for long hours (working hard not smart). I was high on endorphins.
A week before I had to get on the plain and go back home I started feeling some pain in them knees (my lower back is always hurting me), by the time I left, it got very painful.
For the next 3 month I was VERY inactive for varies reasons, none of which has to do with my physical condition.
“Miraculously” all pains disappeared!
On my crusade to becoming Angelina Jolie (I made it up BEFORE 4HB came out) day 5 of 30 I took a Pilates class, day 6 I jogged, day 7 air squats and BAMM.
Now 48 hours latter it hurts (knees, back and neck) ONLY upon waking up and when I sit.
Today I planned to start practicing Occam’s protocol (it’s becoming Angelina Jolie we’re talking about). and I’m not sure this is the brightest thing…
What to do? Please advice.
Thanks
Shak
Hi Shak,
PLEASE see a doctor. I believe you are doing too much too soon. If you have serious back problems (as it appears you do), you need to have a good orthopedist or spine specialist evaluate you before jumping into exercise.
I hope that helps!
Tim
I am pleased with your success!
Tim, you *are* a celebrity author 🙂
Can’t wait to try your weight loss advice. BTW, do you have anything on hair loss?
Un abrazo y felicitaciones, estimado 🙂
Congrats Timbo. MErry Chrismas to you and the fam, I’m sure this made it a good one. I hope you tried the sazerac there, it’s delicious.
Hi Tim
Bought two books for me (preordered and then couldn’t wait, bought the first day!) and bought two books as gifts for others. Read the whole thing over Christmas… as a former NFL player, you were spot on with so many things I was taught or figured out, but have offered so much more I did not know! Thanks, and thanks for your accessible writing style!
I had a question: there is brief mention on Chia seeds but no details on it. Having read Born to Run, I was wondering your view? Same goes for DHEA supplements. Thanks!
I think Chia are overhyped, but they’re delicious when put in shakes. Gives cold shakes a cookies and cream texture.
Okay, I give up. What’s the secret code for “spot reduction on the thighs”. Can’t find the super secret clue anywhere in the book…
Btw, went to see if you really ran 50km but it says “coming soon”…
How soon are you going to put up all the extra stuff on the other website?
My copy came in four days ago and I’ve been lugging it around in my purse everywhere I go. THAT is a workout in itself. 🙂
Great book – I’ve already gifted it to four other people since Christmas.
So I’m dying to know – who won the TWO contests to promote the book????
I’ve been sticking to the diet (with Christmas Eve as my free day), and still haven’t lost anything beyond the 3 pounds on day two. It’ll be interesting to see if I hit my goal of 5 pounds by NYE. FWIW, the hormonal timing is not good for seeing day-by-day progress in the past week anyway, so I’m still holding out hope for Friday.
So far the diet has been pretty sustainable. When I tried low carb, I went seriously hypoglycemic within 36 hours and could barely stand. With this slow carb plan, I’m fine as long as I get enough beans. Lots of beans. No headaches, no lethargy, no hunger. But I have dreamed a couple of times that I “accidentally” ate a bunch of sweets.
Message to tim.
I have a contact for the radio talk show at KERA in Dallas(THINK). I was going to email the producer. Do you have some links I can suggest for Jeff or what is the link for media package. I am out of town on someone elses computer and can go searching around. Thanks diane
Over a thousand comments within a few weeks. What is the secret? I also have a book and picked upon a few tactics you describe a few blogs ago, soft selling, skype interviews etc. I just want to know “can you teach me how to swim”? I did everything I could think of for as promotions, blog reviews. I only had one TV request, a few radio interviews. Maybe you tell me what I am not doing.
I know that 2 people cannot dip in the same pond twice not trying to be exactly like you. But you seem to have a larger connection than me.
Tim,
Congratulations on the big success!
I pre-ordered the book and am so glad I did. Thank you for the signed copy. So many friends already knew about and were asking Santa for the book that I was already carrying around and just started reading and following. I was impressed to enter a conversation with a close co-worker regarding your book; I had no idea they also follow you.
One quick question: I’m on day 2 of the new slow-protein diet. My breakfast today was: 2 organic eggs, pinto beans, asparagus and plain Trader Joes Turkey Bacon with a bit of green salsa on top. I would like to know if the Trader Joes Soy Churizo (so flavorful and good) is an okay option to substitute in for the Turkey Bacon.
Thanks for your time and energy.
Un Abrazo,
Sarah Niss
Thanks, Sarah! I’d avoid soy like the plague. Please read the appendix chapters on “Meatless Machine” to understand why. I wouldn’t wish soy side-effects upon my worst enemies.
Good luck — sounds like a great breakfast!
Tim
Tim… quick question… what would you recommend a vegan to do? I’ve just upped the beans and nuts and things for protein, but I’ve been eating a good bit of tofu. I just can’t do eggs and such, but will cut out the tofu if soy isn’t a great idea. More nuts and peanut butter for me! Any other suggestions?
The world has many things to offer. There are a many areas of interests, hobbies, etc. You have showed me that taking inventory of my gifts and abilities and then using that as a filter to determine what paths I should take to success is the easiest route to accomplishment. You once used the analogy of your skills as a basketball player and how you realized that you are best suited for heavy lifting and activities of that sort. You could spend 10 hrs. per day trying to perfect basketball but you would go further spending two hours per day pursuing other activities that line up well with what you were hard wired to do. You’ve done that and the result is this. Congrats on your success Tim.
Massive Congratulations Tim. I read this post on my phone in bed in the wee hours of Christmas morning. What a great start to the day!
Can’t wait for the book to land on my doormat (in the UK). I’ve learnt tonnes from you so far and I look forward to learning tonnes more.
Muchas gracias, Benjamin.
parabens Tim pela grande conquista
Congrats Guy..
The 4 Hour Body was the best Christmas gift I could give anyone!
Thanks again for sharing this information rather than holding it back.
-Jeb
P.S. Since reading your first blog, about 4 months back, I’ve lost total 8 lbs fat, gained 5 lbs muscle. Who knows how far I can go now with new “Human Body Manual” you’ve created for us! 😀
Great news, Tim! I’ve been thoroughly enjoying the book and have been trying to apply your section on your father to my own father (55, series of heart problems (heart attacks) and stomach problems), who could really benefit from your suggestions and tactics. My mother, who found the book off-putting at first, may actually end-up being the root to getting to my father who out of simple enjoyment in your writing style seems to actually have taken on to some of the science!
As an aside, I’ve also managed to get a handful of friends into the book — having bought them copies for Christmas didn’t hurt either!
Congratulations and well deserved!
OK, OK, I will read the Book! Man, I have Great Son!
I think this should quiet any detractors. Those that question the methods defined in 4HWW or 4HB should take notice, and give it a shot before they ask another question.
3 days after receiving my copy of 4HWW and 4HB, I successfully negotiated working remotely (even if just for this week), and Ive already had my first cold exposure too. You sir are a maniac, and I love IT!
Tim, you are such an inspiration. Seeing your success will no doubt inspire so many others, and you’re doing such a great job of bringing love into this world.
Thank you for demonstrating that “sharing and loving” is the killer app in this world 🙂
Came over from the UK to buy your book from a store here to help you get to no. 1, well done!! I had to visit family here actually anyway, but is a great read.
Hi Tim,
I got your book before Christmas and I carried it through the Atlanta airport the day after Christmas (delayed flights). I had the opportunity to talk about it briefly with the airport security folks (they rescanned my baggage for a forgotten water bottle). The purple cover is great for marketing! My son saw it in the bookstore there also. It weighs almost 4 pounds but I was able to start the diet today and it was well worth the extra weight in my carryon! Thanks!
Re: the purple cover, my nieces were nearby the computer this weekend when my brother was watching the book trailer and said: “Daddy, that’s you’re book!” when it was on the screen. He’s had the book for two days, and they’re three years old. 🙂
First off congratulations on hitting #1!
One thing that has been confusing me as I read the book: How does the slow-carb diet factor into the muscle gaining section of the book?
At one point you mention that the diet you recommend for putting on muscle/building strength is almost identical to the slow carb diet, but in other parts you mention Neil eating carb-rich meals and others trying a GOMAD to put on muscle faster. Does this mean white carbs and dairy are okay if strength building and muscle gain are my primary goals?
I’d still avoid most white carbs, but I will tend to consume more grains like quinoa or durum macaroni. That said, many paleo folks have gained mass successfully with a paleo (or, in our case, slow-carb) approach plus milk.
I have almost exactly the same question Just got the book…amazing read it in 2 days now (even though was supposed to be a buffet) Just one question for anyone who might have insight (Tim your insight might help too) The slow carb diet has starches only being consumed after a workout like those in Occams Protocol. However in Occams protocol chapter it says feeding with this workout should have a grain in non shake meals. Contradiction? I know we should focus on one goal but since both of these chapters are mentioned in the others I figured they could be done in unison. If i follow slow carb and use occams protocol without the grains (unless workout) will it be sufficient nutrition for muscle growth?
Just got my copies from Amazon. congrats!
Tim,
You’re definitely an amazing inspiration to so many people. I am glad you’re giving them tons of valuable information in your weeks. I have a good friend who follows your advice and it is changing her life dramatically for the better… Mine too… It’s wonderful to be grateful…
Regards,
Steve
I’m still trying to “digest” the Four Hour Body…it’s truly a unique work. It’s more like a reference book that I have a feeling I’ll be coming back to again and again (and again.) Thanks, Tim.
Hola Tim, ¡Felices fiestas!
El libro parece genial ¿sabes cuando se publicara en español y en españa?
A ver si te dejas caer por aqui y te conocemos en persona.
Por cierto, La semana laboral de 4 horas, me ha parecido un libro genial, genial, genial. Muchas gracias!
Hey Tim,
I just got your book for Christmas and am so impressed. I have had such a hard time losing the last 4% of body fat and feel that the changes you suggest to your book will be really helpful. I do have one quick question. Almost every diet I have done consists of 6 meals in order to keep your metabolism up. I have noticed that your diet has only 3 meals. What is the reasoning for this I have never seen a diet structured with 3 meals?
Thank you!
MASSIVE congrats to you Tim. The 4HWW was incredible, your blog is amazing…not really sure how you could top it, but it seems you have. Ordered the 4HB and due to be delivered to UK early Feb.
If I could speak for all of your followers I am sue the y would agree is should be US Thanking YOU.
Very well done.
PH
Tim,
I’m really enjoying the book and am planning on implementing your plan in a few days.
I have a couple questions that I couldn’t find answers to:
1. On the slow-carb diet, you say no to artifical sweeteners — what about a little bit of stevia/truvia, as they are natural?
2. What about protein shakes on the slow-carb diet? (I have previously used Muscle Milk Light)
3. I plan to work on losing fat and building muscle at the same time, and your chapters on that speak to a noticeably different diet (i.e., GOMAD is definitely incompatible with a no-dairy slow-carb diet) — my best guess is that I should focus on fat loss first with a strict slow-carb diet, then alter the diet once I’ve experienced the desired fat loss and can focus more on muscle gain.
Basically as a fairly fit 5’11” 180 lb guy, I just want to do a little of both and am not sure what approach to take as both your fat loss and muscle gain techniques seem to be geared toward people looking for massive change as opposed to people already somewhat close to their goals.
Thanks so much!
-Michael
I’m a month into the Slow Carb Diet and I’m switching to the Occam’s protocol diet this week. I lost 10 lbs over the last month and since, according to the book, on Occam’s Protocol diet you are expected to gain fat along with muscle, I suggest you slim down first with the Slow Carb Diet first. That way, when you gain a couple, you’re still in good shape and just have muscle added. You can always shred the extra fat by going back on the Slow Carb Diet again afterwards.
You worked hard and you DESERVE the success you are seeing. Congrats! 🙂
Congratulations dude! I missed the December 14th cutoff, but subsequently bought 2 hardcopies as gifts for X-Mas after loving the Kindle version myself. I think it will really help my brother reach his body related goals after nearly a decade and a half of lifting. I also really enjoyed the Neil Strauss and Brad Feld mentions in the book. I can’t wait to see what you do next.
Happy new year!
Hi Tim – Loved FHWW and just bought and read 4 hour body (well, most of it).
Here is the story: I have an awkward body type. I’m 6’3, 200 lbs…around 18% body fat. I’m tall, lanky but have a gut that won’t go away. I rowed in college and ran marathons after that (was 6’3, 175)…no luck…still ‘skinny fat’. I started lifting 2 years ago and put on some muscle weight…but still have the same 18% body fat. I would love to stay around 200 but have it be solid…
Question: What is the best approach for losing that gut, not losing my existing muscle mass and continuing to get stronger? Is this possible or should I focus on losing my gut first, then putting on lean muscle mass?
It seems like, after reading your book, that I should go on the slow-carb diet and do the 3 day per week split with kettleballs, incline DB etc… Should I disregard the chapters on ‘putting on 35lbs of muscle’ until I get down to ~10% bodyfat?
Yes on everything in the last paragraph. You have the right approach.
Tim
CONGRATS – we did our part buying multiple copies for family. I go t mine as a Christmas Gift.. and with my wife sitting right next to me I randomly opened it to diectly to page 238 “Clitoral Confusion” you shoulda heard the whoops and hollers (from HER! – more later that night too!!!)
We are on our way into implementing many things in the book, MANY MANY thanks YOU!
just reading through the sex machine pages.
curious as to how to consume the butter fat (aside from cooking eggs in it). it says you should take that along with the cod liver oil twice a day.
any suggestions? is it as simple as just eating a slice of it? that’s a little gross but whatever.
thanks tim and fellow commentors. love the book!
Tim!!! you are the best congratulations for the book i called my sister who lives in miami!!!… i am from Colombia! cant wait for the book first thing to do read it then applied everything 🙂 i will show you the results, i believe in you, thanks man!
Thank YOU Tim!
I tried the Geek To Freak test back when I read 4HWW in 07′ and was totally surprised by the results! I’ve since followed everything in the 4HWW and managed to cut out of my seemingly endless 9 to 5 corporate job, doubling my income in the first year of running my own business fulltime. I now work from a laptop and will be moving to the beach (my dream) in the next few months.
I trust your advice and love your writing style which is simple and direct while maintaining total interest. I look forward to finishing 4HB (page 290), re-reading 4HWW (just bought the extended edition) for the fourth time.
Your foray into your personal obsessions has provided a clean and concise compendium of things for me to obsess over as well. The results in my life have been wonderful and I can’t thank you enough.
Congratulations on the 2 for 2 score against the naysaying publishers. Quick question, are you planning on working towards a 3 for 3? 🙂 Count me in on the pre-orders if so!
God bless my friend!
Jeremiah
No Tim, Thank YOU!! Your book is AWESOME. I got it for my Kindle the very day it came out (I was too impatient to wait for the hard copy version)…I’ve read and re-read it, and I’ve gotta say you’ve nailed it! If people read and DO what it says in your book, taking into account individual needs and such…it will be a real force for change. Revolutionary!
BTW, I’m an old broad who thought I had to just live with my oncoming decrepitude, not anymore!
again, Thank YOU!
Tim, just finished reading your new book and thoroughly enjoyed it. One thing I was looking for that didn’t find an answer to is a flexibility question. I’ve always wanted to do the splits and have come pretty close on several occasions but could never really get to the Van Damme level. I would love to know the MED to achieving full side splits and front splits with a quick achievable routine. Thanks
Hey Tim,
Quick question: Am I missing a section of the book on Lucid dreaming? You mention the intro guide at the end of your sleep chapter as an extra read, but I didn’t see any experimentation from you with it. Lucid dreaming was discussed on an earlier post a long time ago as a subject for the book, so I just wanted to see if that was something that couldn’t fit in or is on bonus material online.
Cheers, and congrats on a great work.
– Chris
http://www.amazon.com/gp/bestsellers/books/ref=pd_dp_ts_b_1 Now 4HB has reached #2 on the Amazon list after being quite a long time at #4. Lets see if it can get a bit higher yet… 😉
Congrats!! The book is freaking awesome! I had to keep prying it out of family member’s hands over the holidays so I could get back to reading it.
I wonder in which non english speaking country you sold the most books. Greetings from Germany.
Tim,
Good work (because we know that you wouldn’t have succeeded if your material were crap)!
I’m thrilled to see you winning the battle against self-doubt, one of the things that hinders every one of my muses. “Will people buy it?” “This doesn’t work for people like me.” “People won’t be convinced…” I need to reread your entrepreneurial roller coaster article.
Still digesting 4HB along with my beef, spinach, and beans. Love it!
Congratulations,
Mark
Congrats Tim! Reading my copy of 4HB now. Enjoying it VERY much. Looking forward to even more useful, out-of-the-box content in the future from one of my favorite authors.
Congratulations Tim. All the best for you in 2011 and beyond.
Frank
Thanks Tim for being a GREAT mentor in this crazy world! Love your stuff…..
Awesome! I was going to give my son my copy for Christmas but couldn’t bear to part with it (as told on http://thecelebrityeditor.blogspot.com/2010/12/tim-ferriss-amazing-new-book-trailer-pt.html). I’ll probably get him a copy for his birthday coming up.
Hermano – Awesome news! You deserve that and much more. You are an inspiration – Keep it going, but enjoy this great achievement. I hope to meet you one day.
Un abrazo,
Erick
Congratulations, Tim! You are an inspiration. I am truly, truly happy for you!!!!
Tim,
I’ve been a fan since my husband brought 4hww home to cheer me up from the mundane grind. This new book arrived a few days ago and blew both our minds and will come to much use. Believe it or not I have read over half of it already. Your achievement is well deserved! Thank you!
P.S. have you tried fish oil in several gram doses? Helps turn fat to muscle or so it seems so far! Try it (not that you need to)!
Tim
What an accomplishment!!!!
Congratulations and I cannot thank you enough for
referring your readers to my little spice company.
Here’s to many more successful experiments in 2011!
My very best
Kathy
Congrats, Tim!
The book is fantastic. You deserve to celebrate.
I’ve read a lot of diet, exercise, and supplement books over the years, and your book is now on my short list of go-to references. I think it’s the quickest book to ever make it there. I’ve only had it a little over a week, and haven’t completely finished it because I keep rereading the sections I’m particularly interested in (good suggestion by the way), but I’m thoroughly enjoying your recommendations and the explanations that accompany them. I’ve already started to put some of your ideas into practice, and I have to say I like what I see so far.
As a pharmacologist by training, I take a pretty hard look at my supplements and tend to do my own personal experimentation. I was very impressed with your evaluation of some of the supplements you recommend. Most people seem to either stick with what has been studied in the scientific literature or go with whatever website of the month has been telling them about the next miracle supplement. It’s few and far between that I’ve seen people rationally choose their supplements (alone and in combination) based on sound physiology and their individual needs and then put their money where their mouth is and actually put it to the test.
Your book is one of the most straight forward and practical books I have seen in a long time. The hard work and diligence that you put into developing the content for the book really shows through, and your easy to follow and enjoyable writing style will make this a tremendously useful book for anyone that reads it.
Thank you for giving us such a great book, Tim! I look forward to seeing where you take us next.
Best wishes,
Bob
Tim,
Just got the 4HB on my kindle and once again, I’m hooked. ridiculous, in a good way.
You deserve every success. Congrats on what you’ve accomplished. Above all, you inspire others, which in itself, is something to be proud of (the words feel like an understatement, but I’ll stick with ’em anyway), let alone hitting #1 on NYT’s bestseller list. details… 🙂 best, b.
Good on ya Tim, love the book…thanks.
Just spotted your thank you x 3 in the subject box and rushed to see if it meant you got the number 1 – I had been wondering – and you did!
Halleluiah!! Congrats, congrats, congrats…..Whoopee!
What you are really doing Tim, is showing us all what CAN be done!
We can all go from where we are and find the greatness we want. We have the power. That is your real message.
(And it is kinda cool that you get some personal kudos, for yourself, along the way…)
You have made my day.
Warmest Regards,
Cheryl – the ex – franchisor
Tim, congrats on the #1. In my opinion, you definitely deserve it.
I’m on my second day of slow-carb (and buying the parts for the improvised kettle-bell this week) and I wanted to mention that your idea of the weekly binge is something I came up with, on my own, a few years ago. I called it the Bad Friday Diet, because I would do it on Friday. With the knowledge gained from your book, I’m excited to be doing it again.
Thank you for your hard work.
Tim,
In your book you mention taking Alpha Lipoic Acid 30 minutes before a meal. Then you list 300mg. In this particular instance are you saying 300 mg total for the day or 300 mg per dose maybe up to 3 doses per day?
Thanks for the help.
-Brett
100-300mg prior or with each meal.
Tim-
I’ve already taken so much from you.
With the Four Hour Body slow-carb diet, I’ve lost 7 lbs in 2 weeks. That’s a lot considering I wasn’t that heavy before and worked out 6 days a week. I’m eating more food (both in sheer volume and calories) working out WAY less (twice a week) and at the gym for shorter durations, and feel a thousand times better. I’m calling it the “Look Good Naked Diet”.
With the Four Hour Work Week (although maybe not your intent) you opened my eyes to how badly I need a “mini-retirement” and major change of lifestyle. I love my work (I already work from home), but can’t stand the quantity (65+ hours behind my laptop a week is driving me to sheer insanity). As a result I will be disappearing into the woods for a quick 5 month hike up the Appalachian Trail this. 4HWW was honestly the final nudge to get me to take action.
So how brash would it be for me to ask for more?
I intend on turning the experience into a book. It’s not going to be some personal journey (talking about myself would be as interesting to the average reader as CSPAN is to a child), but instead a sign of the times. Technology is literally forcing me into the woods. I don’t camp. Go figure.
You speak in the 4HWW of how important it is to have a mentor. I was wondering how many Karma points I could offer you to help an aspiring 25-year-old author with some advice. A 5 minute conversation would make the next 5 years of my life head in a very different (exciting) direction.
What I can offer is a promise to pay forward all that I’ve already received from you.
(Wishing upon an altruistic star)
Much appreciation,
Zach
Hey Tim,
I know you are into keeping your body fit and using supplements and trying to stay healthy, as am I. I noticed that you have recently started losing your hair, I am in my early twenties and am beginning to do the same. I was wondering if you experimented with any methods to keep your hair healthy and stem your hair loss (natural or otherwise) or looked into it at all. Did you just roll with it and shave immediately?
– Nathan
Tim –
Just finished reading the book, and it’s been fantastic! It’s been hard figuring out how to fit all these changes in my life – I wanna do it all!
I was having issues figuring out how to eat the 30 grams of protein right when I wake up (plus ice water of course) due to having to be up at 6 for PT, but I am now looking into polyphasic sleep and see that it’s quite possible (the Siesta would be best for me, with a full day of school and all). Thanks for opening my eyes and allowing me to live just a little healthier!
Hi Tim
I’m wondering where my book is. Sorry to be a nag, I’ve asked twice but I can’t find my comment or a response here. Please let me know who to contact I ordered on Dec 6 it appears as if I have two charges one on the 6th and one on the 7th. Paypal is not giving me a clear description why.
Thanks so much!
You are an a amazing man, Tim. Thank you for paving the way and then inviting us along with you on your fabulous journeys. I am so happy for you…. for us all!
Congrats Tim! #1 is most deserved 🙂
I have some questions regarding supplements and diet, specifically which supplements to use with my current weight and size, I’m petite and don’t want to over do it. Is there an email address I can send them to? I posted my questions on the blog but haven’t had a response yet.
Thanks and Happy Holidays!
Jessica, I was wondering the same thing (I am petite too). I want to start this full force, but can’t help but to be a bit hesitant in the pill department. Let me know what you find out. Thanks.
Any other ladies out there doing the M-F AGG + Saturday PAGG as prescribed before each meal? Advice, guidance, suggestions?
Hi Brook!
I’m 5’2″ 100lbs and would like to gain muscle, tone up, and lose some fat. I was actually reading the PAGG chapter more thoroughly when your post came through.
I’ve decided to definitely start with the creatine and glutamine. I will begin PAGG as well, after my 5 day loading period of glutamine as I would prefer my system to load up on these and assimilate them properly before I begin PAGG, which I will use the minimum doses, since I’m only 100lbs.
I will do this for a couple of weeks and then depending on my muscle gains, I will possibly add LOMAD (Liter of Milk a Day) if I can handle it, I’ll use 1% milk, and then possibly the protein shake that Tim suggests on Page 207 in the OCCAM’S Protocol chapter.
I’m also doing the Slow Carb Diet, with my extra calories coming from adding a starch to my non-shake meals, as Tim suggests on Page 206.
I’ve purchased a 30 pound kettleball and will be doing the kettleball workout described in the Building the Perfect Posterior chapter on Page 158, the plank exercises on Page 179, and the Geek to Freak workout on Page 187. Pics of cute Tim performing the Geek to Freak workout begin on 198. 😉
I’ll keep you posted on my progress, Brook (or anyone else) you can email me at jlynnbright@gmail.com if you would like to be in better communication, it can be difficult to find the info you need on the message board at times.
Please let me know if anyone has comments, advice, questions, etc.
Wish me luck!!!
xo Jessica
Congradulations Tim, I know you worked very hard on it. So fair I have just concentrated on the the first couple sections. I then put the book down and got to work. I think for the first time I will actually stick with my workout routine until i reach my goals. Thank you for sharing what has worked for you. I look fwd to sending you before and after photos!
I can’t say I’m surprised Tim, but Im big time f*ing excited for you my man.
Here’s to an Epic 2011!
Scott
“Um forte abraço” for you too Tim. This is the secret of human life – being there for someone when needed.
Have a tremendous 2011.
Congrats Tim – you deserve it. And thanks for having the b***s to publish quality info. I’m sure you’ll rub a few people up the wrong way – but that’s half the fun. I love where your work is leading.
And yes – may 2011 be amazing!
Congratulations Tim. I was hoping you would come out on top. Much deserved.
Hi Tim,
Merry Christmas and congrats on reaping the rewards of such a tremendous effort.
Question:
In the PAGG stack (pp 114-120) you mention taking 200 mg of garlic per dose and then the bottle you now recommend is 350 mg. Also, you write that you take 325 mg of decaf green tea extract, but your recommended one is 725 mg of lightly caffeinated pills. Are you taking a hire dosage of these two now (post publishing) and do you recommend these higher dosages for others?
I am officially starting my body retransformation on Saturday and am super stoked.
Thanks!
Ravi
Hey Tim,
I’ve read the book! Love it.
One question that I’ve been keen on asking you is:
How do you go from liking a startup to being involved?
Cheers from Iceland,
Darri
Tim,
Congrats on the great success of the book so far! This is just the beginning of what doors will open for you.
In regards to your PAGG supplements, you mention that it’s important to take Vitamin B complex but I can’t seem to find the reasons or the dosages needed.
I take a multi-vitamin (Optimen Multivitamin), it contains B6 50mg & B12 500mcg. Is this sufficient or should I be taking something else? I also tried to figure out what Vitamin B does to support the PAGG. It seems to aid metabolism and liver function but the majority of B vitamins are water soluble. Can you please advise?
Hi Tim,
I ordered the 4Hr Body thru the Appsumo package. I’ve still been waiting for my book, but Appsumo says they shipped it long time back. I have no way to track where the book is.
I was really looking forward to reading the book.
It’s just disappointing that I didn’t order it thru Amazon and bought it thru Appsumo (when you tweeted the link).
Can you help please?
Thanks…
Hi Shishir,
I’ll forward this note to AppSumo right now.
So sorry for any confusion!
Tim
Trying ART today though with much trepidation; hope to release neck from its decades-long paincage; fix right shoulder and arm. Wish me luck…gulp.
Tim:
I appreciate all of your work, authentic research and accessible format.
I have learned through extensive research (Atkins, Eades, Cordain, et. al.) that there is a linear relationship between net carb intake and body weight; the more carbs we eat the more weight we gain…..period.
Because I am super-sensitive to carbs, I have eaten a SUPER LOW carb diet (18-20 net gerams per DAY) for nearly 15 years.
Your slow carb protocol calls for “unlimited” beans. 1 cup of canned kidney beans (for example) has 24 NET carbs. That’s a lot of carbs if a person eats 3 cups per day (in addition to nuts, etc. for enhanced sexual performance).
(The EAS Myoplex Lite Nutrition Shakes your dad drinks has even higher net carbs!)
Won’t I and other carb sensitive types pack on weight (fat) by increasing carbs as you suggest?
Thanks!
Why does it take so long to post and (hopefully) answer this posting?
just answered the other.
Hi Luke,
Not in my experience. But, that said, if you have a diet that works for you, I’d continue on the low net-carb path. For 1000s of people who’ve tried it, though, the beans/legumes don’t wreak the destruction you’d expect.
Best,
Tim
Dear Tim,
I’m almost finished with the book…I love it! The question that has been on my mind is why do recommend the split workout from O.’s protocol and not the full body workout used in the 34 lb weight gain experiement? Is there something more to be said about success with a full body workout compaired to a split routine?
Thank you very much
Brad
Thanks & congratulations on your success. I’ve read about half the book so far (the parts that pertain to me!) and found it really interesting.
I just started the slow carb diet yesterday. I think this will be a pretty easy diet for me to follow — I already love beans and eggs! I have no problem cutting out bread and wheat, never really liked it that much any ways.
The hardest thing to give up will probably be the rice… saving fried rice for cheat day. 🙂
OK, starting day 2, and I realized that I broke one of the diet rules yesterday. For some reason I didn’t even blink at eating a lime despite the “no fruit” rule (I view lime as a condiment not a fruit…). Considering that a lime has only 1 gram of sugar, would you still exclude this while following the weight loss plan?
Congratulations! On my second read through already, purchased a new wardrobe for my medicine cabinet yesterday, can’t wait to get started. A big thanks back at’cha. Best wishes for a fabulous 2011.
P.S. Can’t wait to challenge my fifth graders to figure out how Mrs. Webb can blow an egg out of it’s shell…what a fun Christmas break experiment that was with my own 3 kids.
Ugh, hate making mistakes in my writing (its shell).
Tim,
I’m at pg. 77 in the book where you mention your iron leap from 71 to 191, and thought I’d share this little tidbit about us Irish sometimes having a genetic issue with clearing iron from our systems (hereditary hemochromatosis). It’s a interesting read, and, who knows, might be part of the reason for your leap. I think I recall reading a few times that you have Irish ancestry. Thought you’d find it intriguing if you weren’t aware.
Enjoying the book! Here is the link:
http://www.americanhs.org/celtic.htm
Cheers,
Doc
Hey Tim,
Getting a bodpod test done next week. I’m going to compare results to the home scale (Tamita) to see the differential.
-Brett
Tim,
Just finished your book. See the article above. It made me think of your chapters regarding on of your diets.
Jake
Congratulations Tim! I was hopping i got my book in time for Christmas, but due to Address issue, I got it yesterday. I have started reading it and can’t seem to put it down, I may get the kindle version so I can read it on my iPhone as well, which I have started carrying in my shirt pocket because of what you wrote 🙂 in 4HB!
Take Care!
Mario
Great book again, and I am eager to check out the new revised 4HWW. I am just starting on the 4HB and am looking forward to starting the Slow Carb diet as well as use some of the other info.
You have contributed greatly to mine and many others lives, #1 is where your book should be.
J
Just got the book…amazing read it in 2 days now (even though was supposed to be a buffet) Just one question for anyone who might have insight (Tim your insight might help too) The slow carb diet has starches only being consumed after a workout like those in Occams Protocol. However in Occams protocol chapter it says feeding with this workout should have a grain in non shake meals. Contradiction? Or if i follow slow carb and use occams protocol without the grains (unless workout) will it be sufficient nutrition for muscle growth?
Well done, Tim.
Congratulations on your success. I look forward to reading this one. I loved 4HWW and I’m sure this one will be on point too.
Here’s to a great 2011, Adam.
Got my TWO copies of your book on Christmas Day and started the slow-carb diet again that Sunday.
It feels much better the second time around (partially cause I started eating fish again which makes the protein easier). I can’t wait for cheat day but there is zero temptation, especially since I measured a 3-inch difference in my total body measurements.
I will keep you posted. You aren’t ready for the kind of love letter you will get if this works. It will scare you.
Hi Tim,
I’ve read that it’s good to eat more refined carbohydrates and lean protein as soon as possible following a workout (the idea being to get nutrients to your muscles for recovery as soon as possible). I know you have mentioned your post-workout pizza with chicken.
What types of foods do you recommend as good post-workout meals that work with the slow-carb diet?
Thanks!
-Ron
P.S. I should mention that my current goals are for fat loss rather than gaining mass.
Congratulations Tim, you deserve it buddy!
Got the 4HWW, 4HB is on it’s way and I’m just thinking what you’re gonna do next to top it all…
I’m sure it’s gonna be big – best of luck in 2011! 😉
Congrats Tim!
Did you see you’re quoted on CNN.com today?
http://mw.cnn.com/snarticle?c=cnnd_latest&p=0&aId=20101229:aha.moments.weightloss
(link mobile version)
Hi Tim,
I’d read the book and especially the fat-loss chapter. You mentioned Green tea supplement to help with the fat-loss and said that one of its benefit is accelerating fat cells apoptosis (fat-cell death). I wanted to know if you know about ways (other than this one) to destroy fat cells permanently and not just “emptying” them? Are long-term caloric restriction (with a slow carb diet) and intermittent fasting are good at this?
Also, I wanted to know if it’s ok to supplement with PAGG only on binge days (so one day per week) and just prior to big meals (on special occasions…) and if it still effective? And did you found that taking just two of these supplements (the green tea one and ALA) are still effective without the two others?
Thanks in advance
Tim,
Love both books. Before 4HB, one of my favorite “nutrition” books was “Nutrient Timing: The Future of Sports Nutrition” by John Ivy.
You obviously have insight on what to eat but did you’re data indicate WHEN particular nutrients (and supplements) should be ingested?
I see the guidelines for the PAGG (before meals and bed) but I didn’t see any other indications on if I should take all at once or spread the supplements out through the day or do quick exercises before taking the supplements would make absorption more efficient and effective (i.e. you say to take 4700+ mg of potassium per day, 1000+ mg of calcium, 400+ mg of magnesium but does your data indicate that timing matters). Thanks for the insight.
-Robert
Hello,
My name is Troy and recently I was informed that my testosterone was that of a 75 year old man (144) and I am only recently 30. This drop has caused me to go from 200lbs at 6’3 to 255lbs in under a year. I recently purchased the 4-hour body and intend to try the rapid fat loss in conjunction with the sex improvement portion. I am currently on medication to help me regain the natural flow of my testosterone but that has proven slow and variable at best. (up to 325ish over the last 3 months.) I work in a medical lab and have access to test myself at will so I was wondering if there was a place people can post their results and any progress they make. Keep doing what your doing… tonight me and the wife are trying the 15 minute female orgasm…. thanks in advance!
Hi Troy,
Please keep me posted on your progress! I’d love to hear of your numbers as they (hopefully) change over the upcoming weeks and months.
Enjoy the 15 minutes!
Tim
Congrats on the book’s success! I bought my copy on the Kindle and was wondering how to access to bonus chapters – book says there are passwords hidden throughout the book but I can’t find these in my Kindle version. Has anyone figured out how to access these?
Tim, LOVING the book, but not loving the cream in my coffee. One question: why can we have cream with coffee but not milk? Is milk metabolized differently?
Milk contains lactose sugar, and good cream should be close to 100% fat.
Congratulations Tim! I, I got my copy of 4HB yesterday. I have started reading it and can’t seem to put it down, I am planning to get the kindle version also so I can read it on my iPhone as well, which I have started carrying in my shirt pocket because of what you wrote 🙂 in 4HB!
Take Care!
Mario
Did this guy get an advanced copy of 4HB?
http://www.thesun.co.uk/sol/homepage/news/3322591/Man-is-worlds-oldest-dad-at-94.html
Hahaha… gotta love almonds!
I received your book a few days ago, and I LOVE IT.
I intend to give your dietary regimen a try, at least for a few months. I will let you know how it goes, as well as posting comments on my own blog (“Slouching Toward Decrepitude” was intended to be wryly humorous, but the “gallows humor” aspect of it is becoming increasingly un-funny IRL). I am sure that my weight has at the very least *contributed* to (if not outright *caused*) the lower-limb lymphedema that I started to experience after hitting age fifty, so it will be interesting to see if/how dietary changes might affect this miserable condition!
Unlike yourself, I have absolutely no interest in elite-level athletics, although I’ve found those chapters to be interesting reading. However, I DO like the “less is more” approach, and I’ll give some of your suggestions a try. And it would’ve been a boon to have had the sex-life-improvement info, say, twenty years ago: I’ve little doubt that it would have made the good times even better than they were.
I’m so favorably-impressed that I’ve decided to also order your first book. Thank you!
of course it is. i had no doubt.
i skipped to the Ultraendurance chapters after finishing Born to Run. good stuff, but i’m extremely disappointed there is no update @ http://www.fourhourbody.com/ultra.
i’m aiming for a 50-miler this year. a half-marathon is my previous longest distance.
the quote that sold me: “you won’t be the same person after running an ultra.” i think it’s near the back of the book.
peace,
adrian
Hey Tim
I can´t wait for the german version “Der 4-Stunden-Körper”.
Did you read the current german book description on amazon? I think it´s not very good :S
Lg
Great stuff, really pleased for you Tim! Not read the book yet as I’m in the UK so I’m still waiting for it to arrive from the States – can’t wait.
4HWW changed my life tremendously, so I’m really looking forward to seeing what the 4HB will do for me – I’ve never enjoyed exercise but you and Eben have inspired me to get up of my rear and start doing something! ;o)
Tim
My sister has 2 girls 11 and 9 y/o and they are obese! Both our family and her husband’s, are far from being fat,
hence this doesn’t seem to be a genetic issues.
Being loving warm parents they just don’t know what to do. Will you please advice, and/or suggest the right literature, books and blogs that you find to be proper and correct.
In behalf of my sis
Thank you.
S
Hi Tim! I bought your book a few days before Christmas, and it has totally changed my life. I was out buying gifts for other people and standing at the checkout, when I saw your book. I thumbed through it and read part of “Damage Control” while I was waiting, and I was hooked. I HAD to buy it immediately. I have battled my weight since I was a child and never could find the right formula to stay fit and enjoy life. I’ve alternated between 185 pounds and 113 pounds.. and could only stay thin if I popped ephedrine or other diet pills. I am currently 120 lbs and around 20% bodyfat – but I had not been enjoying myself and living life. I was doing chronic cardio and constantly restricting myself, and my loss had stalled for the last 6 weeks. I implemented “cheat day” and started doing the slow-carb diet and already I have lost 2 lbs in the past 4 days. I am so thrilled about the book and cannot stop reading and re-reading it. I’ve read countless “diet” books over the years, and this is BY FAR the best. I feel like I have a whole new lease on life and will recommend the book to everyone!!!
Thanks so much, Melissa!
Tim,
Loving the new book and congrats on your accomplishments.
In regards to the “slow carb diet’s” binge days I recommend you check out EPIC MEAL TIME’s youtube channel: (http://www.youtube.com/user/EpicMealTime#p/u/5/7Xc5wIpUenQ). Its hilarious and inspires (kind of) one to to eat crap until one is sweating pure insulin.
Cheers,
Matt