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4-Hour Body

FITNESSINFOGRAPHICS.COM PRESENTS FROM TIM FERRISS, AUTHOR OF 4-HOUR BODY 4-HOUR BODY SLOW-CARB DIETING THIS INFOGRPAHIC IS BEST USED AS A QUICK GUIDE ONLY! SEE THE OFFICIAL SITE FOR DETAILS: FOURHOURBODY.COM BUY A PRINTABLE PDF FOR YOUR WALL AT FITNESSINFOGRAPHICS.COM! THE 5 RULES 1 AVOID "WHITE" CARBS 2 EAT THE SAME MEALS REPEATEDLY 3 DON'T DRINK CALORIES 4 DON'T EAT FRUIT 5 TAKE ONE DAY OFF PER WEEK WHAT TO EAT MIX AND MATCH FROM THIS LIST. EAT AS MUCH AS YOU LIKE, BUT KEEP IT SIMPLE. PICK A FEW MEALS AND REPEAT THEM AGAIN AND AGAIN. PROTEINS LEGUMES Egg Whites Organic Eggs Chicken Breast/Thigh Beef (grass-fed) Fish Pork Lentils Black Beans Pinto Beans Red Beans Soybeans NOT ALLOWED! Bread, grains, quinoa Rice (including brown) Cereal Potatoes Pasta Tortillas Fried Foods with Breading Milk Cheeses Refined soy products Fruit Ketchup Creamy dressings Sugar, honey, corn syrup Corn, popcorn Kombucha CONDIMENTS VEGETABLES Montreal Steak Rub Garlic Salt Sriracha Hot sauce Spinach Mixed Vegetables Broccoli, Cauliflower, Cabbage, Sauerkraut/Kimchi Asparagus Peas Bok Choy Salsa sugar Macadamia and Olive Oil Butter Spices & herbs Mustard Green Beans MEAL TIMING 12AM 11PM 1AM 10PM 2AM 9PM ЗАМ 8PM 4AM 7PM 5AM 24 HOUR SCHEDULE 6PM 6AM 5PM ZAM (3 4PM BAM ЗРМ 9AM EATING & SUPPLEMENTS OUTER CIRCLE CHEAT DAY WORKOUTS INNER CIRCLE 2PM 10AM 1PM 11AM 12PM SLEEP (8 HOURS) SUPPLEMENT TIMING: ON CHEAT DAYS: AGG 1 BREAKFAST 2 LUNCH Air Squats (30-50) Chest Pulls (30-50) Wall Presses (30-50) PAGG 3 SMALLER SECOND LUNCH DINNER MEALS ARE APPROXIMATELY 4 HOURS APART! RECOMMENDED SUPPLEMENTS THE PAGG STACK Magnesium 400mg Policosanol: 20-25mg Alpha-Lipoic Acid: 100-300mg Green Tea Flavanols: 325mg Garlic Extract: 200mg Potassium 470mg The ingredients in PAGG work together, and they all work on how the body stores fat, uses fat for energy, and depletes the fat cells as they are used up. (See above for timing.) Calcium 1g HOW TO BINGE PRINCIPLE MINIMIZE THE RELEASE OF INSULIN, A STORAGE HORMONE 1 1. First meal: High in protein (30g) and insoluble fiber (legumes). 300-500 calories 2. Second meal: Consume a small quantity of fructose, fruit sugar, in grapefruit juice right before 3. All meals: Reduce the amount of insulin the pancreas releases by using PAGG 4. All meals: Consume citric juices PRINCIPLE INCREASE THE SPEED OF GASTRIC EMPTYING 2 Ingest 100-200mg of caffeine, or 16 ounces of cooled yerba mate at the most crap-laden meals to get the food in and out of your body as fast as possible PRINCIPLE ENGAGE IN BRIEF MUSCULAR CONTRACTION THROUGHOUT THE BINGE Do 60-90 seconds (or 30-50 repititions) of air squats, wall presses and chest pulls before each binge meal, and again 90 minutes afterward COMMON MISTAKES&MISUNDERSTANDINGS IF YOU PLATEAU, MAKE SURE TO CORRECT THESE MISTAKES FIRST, BEFORE YOU CHANGE ANYTHING ELSE! > 1. Not eating within one hour of waking (preferably within 30 minutes) » 2. Not eating enough protein (eat 20g per meal) » 3. Not drinking enough water » 4. Believing that you'll cook (buy canned and frozen foods) > 5. Mis-timing weighings with your menstrual cycle ► 6. Overeating “domino foods": Nuts, Chickpeas, Hummus > 7. Overconsuming artificial or "all-natural" sweeteners (aspartame) » 8. Hitting the gym too often BUY A PRINTABLE VERSION OF THIS POSTER AT WWW.FITNESSINFOGRAPHICS.COM FITNESSINFOGRAPHICS.COM PRESENTS FROM TIM FERRISS, AUTHOR OF 4-HOUR BODY 4-HOUR BODY SLOW-CARB DIETING THIS INFOGRPAHIC IS BEST USED AS A QUICK GUIDE ONLY! SEE THE OFFICIAL SITE FOR DETAILS: FOURHOURBODY.COM BUY A PRINTABLE PDF FOR YOUR WALL AT FITNESSINFOGRAPHICS.COM! THE 5 RULES 1 AVOID "WHITE" CARBS 2 EAT THE SAME MEALS REPEATEDLY 3 DON'T DRINK CALORIES 4 DON'T EAT FRUIT 5 TAKE ONE DAY OFF PER WEEK WHAT TO EAT MIX AND MATCH FROM THIS LIST. EAT AS MUCH AS YOU LIKE, BUT KEEP IT SIMPLE. PICK A FEW MEALS AND REPEAT THEM AGAIN AND AGAIN. PROTEINS LEGUMES Egg Whites Organic Eggs Chicken Breast/Thigh Beef (grass-fed) Fish Pork Lentils Black Beans Pinto Beans Red Beans Soybeans NOT ALLOWED! Bread, grains, quinoa Rice (including brown) Cereal Potatoes Pasta Tortillas Fried Foods with Breading Milk Cheeses Refined soy products Fruit Ketchup Creamy dressings Sugar, honey, corn syrup Corn, popcorn Kombucha CONDIMENTS VEGETABLES Montreal Steak Rub Garlic Salt Sriracha Hot sauce Spinach Mixed Vegetables Broccoli, Cauliflower, Cabbage, Sauerkraut/Kimchi Asparagus Peas Bok Choy Salsa sugar Macadamia and Olive Oil Butter Spices & herbs Mustard Green Beans MEAL TIMING 12AM 11PM 1AM 10PM 2AM 9PM ЗАМ 8PM 4AM 7PM 5AM 24 HOUR SCHEDULE 6PM 6AM 5PM ZAM (3 4PM BAM ЗРМ 9AM EATING & SUPPLEMENTS OUTER CIRCLE CHEAT DAY WORKOUTS INNER CIRCLE 2PM 10AM 1PM 11AM 12PM SLEEP (8 HOURS) SUPPLEMENT TIMING: ON CHEAT DAYS: AGG 1 BREAKFAST 2 LUNCH Air Squats (30-50) Chest Pulls (30-50) Wall Presses (30-50) PAGG 3 SMALLER SECOND LUNCH DINNER MEALS ARE APPROXIMATELY 4 HOURS APART! RECOMMENDED SUPPLEMENTS THE PAGG STACK Magnesium 400mg Policosanol: 20-25mg Alpha-Lipoic Acid: 100-300mg Green Tea Flavanols: 325mg Garlic Extract: 200mg Potassium 470mg The ingredients in PAGG work together, and they all work on how the body stores fat, uses fat for energy, and depletes the fat cells as they are used up. (See above for timing.) Calcium 1g HOW TO BINGE PRINCIPLE MINIMIZE THE RELEASE OF INSULIN, A STORAGE HORMONE 1 1. First meal: High in protein (30g) and insoluble fiber (legumes). 300-500 calories 2. Second meal: Consume a small quantity of fructose, fruit sugar, in grapefruit juice right before 3. All meals: Reduce the amount of insulin the pancreas releases by using PAGG 4. All meals: Consume citric juices PRINCIPLE INCREASE THE SPEED OF GASTRIC EMPTYING 2 Ingest 100-200mg of caffeine, or 16 ounces of cooled yerba mate at the most crap-laden meals to get the food in and out of your body as fast as possible PRINCIPLE ENGAGE IN BRIEF MUSCULAR CONTRACTION THROUGHOUT THE BINGE Do 60-90 seconds (or 30-50 repititions) of air squats, wall presses and chest pulls before each binge meal, and again 90 minutes afterward COMMON MISTAKES&MISUNDERSTANDINGS IF YOU PLATEAU, MAKE SURE TO CORRECT THESE MISTAKES FIRST, BEFORE YOU CHANGE ANYTHING ELSE! > 1. Not eating within one hour of waking (preferably within 30 minutes) » 2. Not eating enough protein (eat 20g per meal) » 3. Not drinking enough water » 4. Believing that you'll cook (buy canned and frozen foods) > 5. Mis-timing weighings with your menstrual cycle ► 6. Overeating “domino foods": Nuts, Chickpeas, Hummus > 7. Overconsuming artificial or "all-natural" sweeteners (aspartame) » 8. Hitting the gym too often BUY A PRINTABLE VERSION OF THIS POSTER AT WWW.FITNESSINFOGRAPHICS.COM

4-Hour Body

shared by fitnessinfographics on Sep 17
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Tim Ferriss' popular 4-Hour Body dieting plan in infographic form! Jump on the bandwagon!

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