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E
E
4 HOUR BODY
R
F
Cheat Sheet
Y
L I F E T O D A
Me a l s
Daily
Waking Up
S TA R T Y O U R
What do you do?
Right when you wake up, take a drink
of COLD water and take your A.G.G.
tablets. Do 3 sets of 10 reps of Air
Squats, Wall Press & Chest Pulls.
Shower with alternating hot /
BEGIN TO D AY cold water.
Day
azing Cheat
k + 1 Am
6 Days a wee
Breakfast
Weclome to the 4 Hour Body Cheat Sheet. 3 Minute Meal
Egg whites, spinach, black beans &
Make sure you consult your physcian before salsa. Glass of Water.
W
e designed the four hour body do not want you to get discouraged
cheat sheet in a simple and and give up. For me, I actually gained Drink lots of water.
easy to understand method. weight for 3 weeks and then it started
We highly recommend you purchase to melt away. Our bodies are dierent Dinner
The 4-Hour Body book (if you have and so will the results. Just follow this
not already) as its amazing read! guide and you will know and feel when End of day
Beef or Poultry or Fish /
your body starts to change.
Asparagus or Broccoli. Take your
This cheat sheet is structured A.G.G. pills. Start taking in less
in a way to where we will guide I constructed the cheat sheet in easy water.
and help you with doing the most one page sections:
MINIMUM amount of work which Before You Sleep
Check List, Fat Loss,
gives you MAXIMUM results.
Eating Right, End of day almost done.
Muscle Gain, Do 3 sets of kettle ball exercise.
I am personally doing this and have Exercising, Shower with alternating hot/cold
followed the book and took detailed Taking the right water. Take your P.A.G.G. pills plus
Pills and your magnesium/calcium chewable. 1
notes along the way. One thing to
Sleeping like a tablespoon of organic almond butter
remember is that results will not
or organic peanut butter.
happen right away. I say this because I baby. Enjoy!
Check List & Pre-Mental Setup
I suggest you start your program on Sunday morning. This means you will have Sunday through Friday to go on
the program and on Saturday you can cheat and eat all the junk food you want! Yes, I am not kidding, part of the
program is to EAT JUNK FOOD! So, whatever day you want as your cheat day, work back by 6 days and start
on that day. For example purposes, we are going to start on Sunday as our start day and use Saturday as our cheat
day.
MENTAL SETUP: Be prepared when you start, the first 3 days will be hard. I really wanted to eat junk food
but I told myself that I needed to do this for my family and for my own health. After the 3rd day, it got easier.
And on my cheat day, you have NO IDEA how amazing drinking soda, chewing gum and eating chips tasted. It
also gave me that mental ability to push myself every day to get to my cheat day. The workouts were the easiest
thing. Whatever you do, do not workout more than what I have outlined as it will do you no good. Tim Ferris
(author of the 4 hour body) explains in the book that we are going to do M.E.D = Minimum Eective Dose.
This means to stay with my cheat sheet program and try not to do any more or less than what is outlined.
TODAY: Now, its easy. I lost a ton of weight and have created nice muscle mass. It did not happen overnight
nor did it happen like the book said (around 30 days), however, it took a little longer (47 days). I am still working
on my body, but I feel and look healthier than ever!
WARNING: Do not start the program until you get the items listed below. You can go to your local store or I
just went on Amazon and received everything the next day. It was really easy and I made it even easier for you by
making your own shopping list, click on the links below to purchase:
4 Hour Body Book - I purchased it locally for P Policosanol - Its an extract of plant wax.
$26 bucks when it first came out. Its not The benefit is that it increases your HDL and
mandatory for this cheat sheet but if you want lowers your LDL cholesterol. You will be taking
the methods to the madness, then I suggest you one capsule at night before going to bed. Its the
purchase this book. P in the P.A.G.G. pills.
Kettlebell 5, 10 & 15lb Set - This is a great set A Alpha Liponic Acid Increases excretion of
which is versatile and gives you various weights. toxic heavy metals. It also recycles vitamin C &
My wife uses both the 5 and 10lb and I generally E for antioxidant protection. This is the A in
use 15 to 30 lbs. the PAGG or AGG.
Saigon Cinnamon - Dont use any cinnamon as G Green Tea Extract EGCg Reduces
it wont be as eective as Saigon. This is essential oxidative stress (anti-aging) and increases fat loss.
for our cheat day to regulate our glucose levels. This is the G in the PAGG / AGG.
Organic Peanut Butter - We need the organic G Garlic Extract Is amazing and inhibits fat
peanut butter to level our blood sugar levels regain. This is the G in the PAGG / AGG.
during our sleep. This is by far the BEST you can
Magnesium Gives better R.E.M. sleep.
get. If you want to use regular peanut butter at
home, thats fine but I have done my research... Potassium Assists in preventing fatigue.
General Rules & Tips
Wake up & Drink Wake up & Drink Wake up & Drink Wake up & Drink Wake up & Drink Wake up & Drink Eat whatever you
16oz Cold Water 16oz Cold Water 16oz Cold Water 16oz Cold Water 16oz Cold Water 16oz Cold Water want. If you have
& take A.G.G. & take A.G.G. & & take A.G.G. & take A.G.G. & & take A.G.G. & take A.G.G. & a specific craving,
pills. Potassium pills. pills. Potassium pills. pills. Potassium pills. eat or drink it.
3 sets of 15 reps of 3 sets of 15 reps of 3 sets of 15 reps of 3 sets of 15 reps of 3 sets of 15 reps of 3 sets of 15 reps of You have done a
Air Squats, Wall Air Squats, Wall Air Squats, Wall Air Squats, Wall Air Squats, Wall Air Squats, Wall good job to this
Press & Chest Press & Chest Press & Chest Press & Chest Press & Chest Press & Chest point, so your
Pulls. Pulls. Pulls. Pulls. Pulls. Pulls. body deserves the
spoiling of rich
Hot/Cold Shower Hot/Cold Shower Hot/Cold Shower Hot/Cold Shower Hot/Cold Shower Hot/Cold Shower
foods & drinks.
or Ice Pack later or Ice Pack later or Ice Pack later or Ice Pack later or Ice Pack later or Ice Pack later
This is why its
Breakfast Egg Breakfast Egg Breakfast Egg Breakfast Egg Breakfast Egg Breakfast Egg important to pick
whites, spinach, whites, spinach, whites, spinach, whites, spinach, whites, spinach, whites, spinach, your cheat day on
black beans & black beans & black beans & black beans & black beans & black beans & the same day that
salsa. Start salsa. Start salsa. Start salsa. Start salsa. Start salsa. Start you are with your
drinking lots of drinking lots of drinking lots of drinking lots of drinking lots of drinking lots of friends/family.
water. water. water. water. water. water.
One thing you
Lunch Organic Lunch Organic Lunch Organic Lunch Organic Lunch Organic Lunch Organic need to know:
beef, pinto beans, beef, pinto beans, beef, pinto beans, beef, pinto beans, beef, pinto beans, beef, pinto beans,
Before each
mixed veggies & mixed veggies & mixed veggies & mixed veggies & mixed veggies & mixed veggies &
meal, make sure
extra guacamole. extra guacamole. extra guacamole. extra guacamole. extra guacamole. extra guacamole.
you take a 1/2
Drink lots of Drink lots of Drink lots of Drink lots of Drink lots of Drink lots of
teaspoon of
water. Take water. Take water. Take water. Take water. Take water. Take
Cinnamon. DO
A.G.G. pills. A.G.G. pills. A.G.G. pills. A.G.G. pills. A.G.G. pills. A.G.G. pills.
NOT TAKE
Kettlebell Kettlebell Rest Kettlebell Rest MORE as it will
exercise for 3 sets exercise for 3 sets exercise for 3 sets thin your blood!
with 10 reps. with 10 reps. with 10 reps. And follow each
meal with 1 12oz
Dinner Organic Dinner Organic Dinner Organic Dinner Organic Dinner Organic Dinner Organic or 16oz glass of
beef, lentils & beef, lentils & beef, lentils & beef, lentils & beef, lentils & beef, lentils & grapefruit juice.
mixed veggies. mixed veggies. mixed veggies. mixed veggies. mixed veggies. mixed veggies.
Take P.A.G.G. Take P.A.G.G. Take P.A.G.G. Take P.A.G.G. Take P.A.G.G. Take P.A.G.G. Do 30 Air Squats
pills. pills. pills. pills. pills. pills. between each
meal.
Cold Pack Place Cold Pack Place Cold Pack Place Cold Pack Place Cold Pack Place Cold Pack Place Cold Pack Place
a cold pack on a cold pack on a cold pack on a cold pack on a cold pack on a cold pack on a cold pack on
your neck for your neck for your neck for your neck for your neck for your neck for your neck for
about 30 minutes. about 30 minutes. about 30 minutes. about 30 minutes. about 30 minutes. about 30 minutes. about 30 minutes.
Take Chewable Take Chewable Take Chewable Take Chewable Take Chewable Take Chewable Take Chewable
Magnesium pill & Magnesium pill & Magnesium pill & Magnesium pill & Magnesium pill & Magnesium pill & Magnesium pill &
1 Tablespoon of 1 Tablespoon of 1 Tablespoon of 1 Tablespoon of 1 Tablespoon of 1 Tablespoon of 1 Tablespoon of
Almond or Peanut Almond or Peanut Almond or Peanut Almond or Peanut Almond or Peanut Almond or Peanut Almond or Peanut
butter butter butter butter. butter butter butter
Sleep at least 8 Sleep at least 8 Sleep at least 8 Sleep at least 8 Sleep at least 8 Sleep at least 8-10 Sleep at least 8-10
hours hours hours hours hours hours hours
Program 1 - Air Squats, Wa! Press & Chest Pu!s
10 - 25
Air Squats
2 3 4 5 6 7 8
9 10 11 12 13 14 15
16 17 18 19 20 21 22
23 24 25 26 27 28 29
30 31
Now that you have lost the fat in Program 1, you will want to build muscle. By building muscle, you will need to
alter your diet and eat high carbs. You must work out even more during the process otherwise everything you
did in Program 1 will be wasted. There is no time frame to as to when to start Program 2 other than if you are
happy with the results from Program 1. If you need to keep going and loosing fat, then take your time and when
you are ready, jump right into Program 2.
Follow the videos and perform the routine for the day marked.
Cardio
Abs
Follow the videos and perform the routine for the day marked.
Cardio 2
Men Kettlebell or
Women Kettlebell
B RE AKFAST
E g g W h it e s
1 Pour As much
Egg Whites into
a heated pan (if
you want for
added taste, put
a very small
dab of butter)
L u nc h
S p in a c h S a la d
2 Cups of Spinac
h
1/2 Cup Pinto Be
ans
1/2 Avocado
1 Hardboiled Eg
WATCH VIDEO g
1 Tsp Balsamic Vi
negar
1 Tsp Olive Oil
Ground Beef
1/4 Onion
In a few minutes
you have a very
healthy, high prot
ein, low carb
dinner which will
keep you going
till the next mornin
g.
P r o te in B a r s
Whey Protein (Cho
colate or
Vanilla - your pe
rsonal taste)
Instant Oatmeal
(Quaker Oats)
Skim Milk
WATCH VIDEO Organic or Natu
ral Peanut Butte
r