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Thread: 4 Hour Body

  1. #1
    smathews is offline Senior Member
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    Default 4 Hour Body

    I wanted to write a quick endorsement of the 4-Hour Body book by Tim Ferriss, RKC II. Not a full review, just my experience so far. I bought the book last week, and on Monday, I started the Slow Carb Diet. I weighed 183 when I woke up Monday morning. Today I weigh 177.5. That's 5.5 pounds in 4 days, with no changes to my kettlebell training routine. I've felt great all week. On Wednesday, I decided to do a little squatting after an hour of kettlebell training, and hit a 20 pound PR, so changing my diet has not made me weaker.

    Great book. Lots of good information.

  2. #2
    JesseR. is offline Senior Member
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    Wait till you get that cheat day in there. It's glorious.

  3. #3
    Spikeman1444 is offline Senior Member
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    Congratulations with your progress smathews!

  4. #4
    smathews is offline Senior Member
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    Quote Originally Posted by JesseR. View Post
    Wait till you get that cheat day in there. It's glorious.
    Yeah, it's supposed to be Saturday, but I might put it off to Sunday. My wife and I are double booked for Saturday- we have to work at an outdoor festival all day, then run a streetlight 5k that starts at 9:00 at night! I don't know if I want to run after bedtime, after eating crap all day!

    What results have you gotten on cheat day? Did it do much damage? I read about damage control, but after losing so much, I'm still wary to pig out.

  5. #5
    smathews is offline Senior Member
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    Quote Originally Posted by Spikeman1444 View Post
    Congratulations with your progress smathews!
    Thanks! I hit 169 last year and felt great, so that's my goal. Then, I keep telling myself that if I can get under 165, that's a whole lower weight class in powerlifting and kettlebell sport.

  6. #6
    JesseR. is offline Senior Member
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    Quote Originally Posted by smathews View Post
    Yeah, it's supposed to be Saturday, but I might put it off to Sunday. My wife and I are double booked for Saturday- we have to work at an outdoor festival all day, then run a streetlight 5k that starts at 9:00 at night! I don't know if I want to run after bedtime, after eating crap all day!

    What results have you gotten on cheat day? Did it do much damage? I read about damage control, but after losing so much, I'm still wary to pig out.
    Honestly, cheat day is essential for me. I train BJJ 4x a week, w/ 2-3 strength sessions in there as well. I didn't bother worrying about damage control. That's more for the crowd who want to do slow-carb, lose the weight promised, and NOT workout. Gotta remember that. Plus, I don't like grapefruit juice, and I'm not going to GNC to make some stack that supposedly is going to stop the blueberry donuts from going to my thighs. I train too much to worry about that.

    For me, cheat day is the day I get to do whatever the F I want, and get all those calories I missed during the week. Works for me. No guilt whatsoever.

    Also, I don't do breakfast. I know he states that 30g of pro upon waking is supposedly the fulcrum of success, but not for me. Plus, I can't eat 5 eggs in the morning. Ain't happening.
    Last edited by JesseR.; 07-13-2012 at 08:06 AM.

  7. #7
    Chad Paulus is offline Senior Member
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    Congrats to you. Keep it up!

    That book is the reason I found this website, forum, and kettlebells.
    Chad Paulus -- RKC/HKC, FMS, RN

    [CENTER]“You cannot walk towards your Greatness you can only walk away from it.”[/CENTER]
    [CENTER]- [I]Keith Kochner[/I][/CENTER]

  8. #8
    danfaz is offline Senior Member
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    Quote Originally Posted by smathews View Post
    What results have you gotten on cheat day? Did it do much damage? I read about damage control, but after losing so much, I'm still wary to pig out.
    I had good success with the slow-carb diet, but modified my program to a simple no refined sugar/flour diet. Kinda similar, but I allow myself one cup of rice or medium sweet potato in addition to a serving a fruit per day. I do a cheat meal, usually on Saturday, and really go to town!

    The next day I feel a little bloated, but it goes away quickly. It's kind of like taking two steps forward, one step back, but kills any cravings for a full week.

    When I started this journey, I was 176lbs, 16% BF. Now I'm 161-162 and just broke into the 11% range. =)

  9. #9
    smathews is offline Senior Member
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    Quote Originally Posted by danfaz View Post
    I had good success with the slow-carb diet, but modified my program to a simple no refined sugar/flour diet. Kinda similar, but I allow myself one cup of rice or medium sweet potato in addition to a serving a fruit per day. I do a cheat meal, usually on Saturday, and really go to town!

    The next day I feel a little bloated, but it goes away quickly. It's kind of like taking two steps forward, one step back, but kills any cravings for a full week.

    When I started this journey, I was 176lbs, 16% BF. Now I'm 161-162 and just broke into the 11% range. =)
    Thanks! That's good to know. I've got a list of individually wrapped crap at the convenience store that I've been depriving myself for a long time.

  10. #10
    smathews is offline Senior Member
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    Quote Originally Posted by JesseR. View Post
    Honestly, cheat day is essential for me. I train BJJ 4x a week, w/ 2-3 strength sessions in there as well. I didn't bother worrying about damage control. That's more for the crowd who want to do slow-carb, lose the weight promised, and NOT workout. Gotta remember that. Plus, I don't like grapefruit juice, and I'm not going to GNC to make some stack that supposedly is going to stop the blueberry donuts from going to my thighs. I train too much to worry about that.

    For me, cheat day is the day I get to do whatever the F I want, and get all those calories I missed during the week. Works for me. No guilt whatsoever.

    Also, I don't do breakfast. I know he states that 30g of pro upon waking is supposedly the fulcrum of success, but not for me. Plus, I can't eat 5 eggs in the morning. Ain't happening.

    I have my own chickens, so we get 8 eggs a day, whether we eat them or not. I've been eating boiled eggs in the morning, then I saw in the book where he said that cottage cheese is okay. 1/3 of a cup has 13g of protein, so a couple of big spoonfuls gets my early protein in before my coffee. Cost? Maybe $5 a week. I'm doing kettlebell sport training every other day, so 3-4 days a week, jerks and snatches with 24k, 20k, and 16k bells in timed sets of varying lengths, along with GTG deadlifts and various other things if I feel recovered. I'll skip the chemical stack as well.

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