4 HOUR

BODY
Cheat Sheet

D AY
BEGIN TO
azing Cheat

k + 1 Am
6 Days a wee

Y
L I F E T O D A
S TA R T Y O U R

L I V E H E A LT H Y

Day

Weclome to the 4 Hour Body Cheat Sheet.

Make sure you consult your physcian before
taking this program to see if its right for you.
Fo u r H ou r B od y E x p l a i n e d

e designed the four hour body

cheat sheet in a simple and
easy to understand method.
We highly recommend you purchase
The 4-Hour Body book (if you have
not already) as its amazing read!
This cheat sheet is structured
in a way to where we will guide
and help you with doing the most
MINIMUM amount of work which
gives you MAXIMUM results.
I am personally doing this and have
followed the book and took detailed
notes along the way. One thing to
remember is that results will not
happen right away. I say this because I

do not want you to get discouraged

and give up. For me, I actually gained
weight for 3 weeks and then it started
to melt away. Our bodies are dierent
and so will the results. Just follow this
guide and you will know and feel when
your body starts to change.
I constructed the cheat sheet in easy
one page sections:
Check List, Fat Loss,
Eating Right,
Muscle Gain,
Exercising,
Taking the right
Pills and
Sleeping like a
baby. Enjoy!

Quick Day Tips

s
l
a
e
M
Daily
Waking Up
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 /
cold water.

Breakfast
3 Minute Meal
Egg whites, spinach, black beans &
salsa. Glass of Water.

Lunch
What do I eat?
Beef or Poultry or Fish / Asparagus or
Broccoli. Take your A.G.G. pills.
Drink lots of water.

Dinner
End of day
Beef or Poultry or Fish /
Asparagus or Broccoli. Take your
A.G.G. pills. Start taking in less
water.

Before You Sleep

End of day almost done.
Do 3 sets of kettle ball exercise.
Shower with alternating hot/cold
water. Take your P.A.G.G. pills plus
your magnesium/calcium chewable. 1
tablespoon of organic almond butter
or organic peanut butter.

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:

Essentials

Essentials Continued...

4 Hour Body Book - I purchased it locally for

$26 bucks when it first came out. Its not
mandatory for this cheat sheet but if you want
the methods to the madness, then I suggest you
purchase this book.

P Policosanol - Its an extract of plant wax.

The benefit is that it increases your HDL and
lowers your LDL cholesterol. You will be taking
one capsule at night before going to bed. Its the
P in the P.A.G.G. pills.

Kettlebell 5, 10 & 15lb Set - This is a great set

which is versatile and gives you various weights.
My wife uses both the 5 and 10lb and I generally
use 15 to 30 lbs.

A Alpha Liponic Acid Increases excretion of

toxic heavy metals. It also recycles vitamin C &
E for antioxidant protection. This is the A in
the PAGG or AGG.

Saigon Cinnamon - Dont use any cinnamon as

it wont be as eective as Saigon. This is essential
for our cheat day to regulate our glucose levels.

G Green Tea Extract EGCg Reduces

oxidative stress (anti-aging) and increases fat loss.
This is the G in the PAGG / AGG.

Organic Peanut Butter - We need the organic

peanut butter to level our blood sugar levels
during our sleep. This is by far the BEST you can
get. If you want to use regular peanut butter at
home, thats fine but I have done my research...

G Garlic Extract Is amazing and inhibits fat

regain. This is the G in the PAGG / AGG.
Magnesium Gives better R.E.M. sleep.
Potassium Assists in preventing fatigue.

General Rules & Tips

e need to kickstart the fat

burning process right away
and I need to give you just
the right amount of information in a
short and concise way. Obviously, if
you read the book there are more
ways but I will give you the fastest
way.

First of all, your breakfast, lunch and

dinner meal plans will be the same.
You can mix and match your meats
and vegetables but thats it. So if I
say have beef, you can replace it with
Chicken or Fish (if you are a
vegetarian, replace the meats with
Black Beans, Lentils or Lima Beans) .
If I say eat broccoli, you can replace
it with asparagus or spinach. Do not
deviate from anything else. I have
spent a lot of time on my and my
friends bodies and have refined the
process. DO NOT eat any fruit
during this process except for your
cheat day.

The 1/3 Effect: This program is

broken down into 1/3 chunks.

Cold Pack or Cold

Showers: You can do
either the Cold Pack or
Hot/Cold shower. If you do
the shower start with hot
water, lather up with soap and
immediately turn your hot o and go
all COLD water for 3-5 mins. with
cold water hitting the back of your
neck. For Cold Pack, place a cold pack
on the back of your neck for 30
minutes. Watch TV and do this. You
will start to hyperventilate but guess
what? Thats good because we kick
started your bodys metabolism!

The best way to lose fat and look slimmer is to build muscle. Here's 5 pounds of
muscle, versus fat of the same weight. Notice 5 lbs of fat is three times bigger!

1/3 Eating Right / Chewing

1/3 Exercising
1/3 Pills / Showering / Sleeping
If you do 1 of the 3 or 2 of the 3, it
will not work properly. You must do
all three and stick with the regimen.

Sleeping

Chew Your Food: Its very

important that you chew everything
that goes in your mouth 15-20 times.
Its all the little things that will add
up to a major change in your life,
your body and your physical health.

Click to Watch Video

Sleep is one of the most important things your body needs. I wont
tell you what time to sleep, but when I do, you will need to make
sure you have started to drink less water during dinner and that you
take 1 tablespoon of Organic Almond Butter or Peanut Butter and
also your chewable Magnesium pill. Now you know why I put
chewable on the Check List on page 2. Its because you need to not
take too much water before you sleep otherwise you will
wake up in the middle of the night to go pee. Make
sure you get at least 8 to 9 hours sleep. The goal is
to BURN FAT while you sleep and in order to do it,
every step must be taken seriously. Make sure you
cold pack or cold shower before you sleep so that
your metabolism kicks into gear while you take

Program 1 - Fat Loss Cheat Sheet Program

SUN

M ON

TUE

W ED

THU

FR I

SAT

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

Hot/Cold Shower

Hot/Cold Shower

Hot/Cold Shower

Hot/Cold Shower

Hot/Cold Shower

Hot/Cold Shower

or Ice Pack later

or Ice Pack later

or Ice Pack later

or Ice Pack later

or Ice Pack later

or Ice Pack later

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.

Lunch Organic

Lunch Organic

Lunch Organic

Lunch Organic

Lunch Organic

Lunch Organic

beef, pinto beans,

beef, pinto beans,

beef, pinto beans,

beef, pinto beans,

beef, pinto beans,

beef, pinto beans,

mixed veggies &

mixed veggies &

mixed veggies &

mixed veggies &

mixed veggies &

mixed veggies &

extra guacamole.

extra guacamole.

extra guacamole.

extra guacamole.

extra guacamole.

extra guacamole.

Drink lots of

Drink lots of

Drink lots of

Drink lots of

Drink lots of

Drink lots of

water. Take

water. Take

water. Take

water. Take

water. Take

water. Take

A.G.G. pills.

A.G.G. pills.

A.G.G. pills.

A.G.G. pills.

A.G.G. pills.

A.G.G. pills.

Kettlebell

Kettlebell

Rest

Kettlebell

Rest

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

spoiling of rich
foods & drinks.
This is why its

One thing you

need to know:
Before each
meal, make sure
you take a 1/2
teaspoon of
Cinnamon. DO
NOT TAKE
MORE as it will

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

Chest Pu!s

Wa! Press

10 - 25

Air Squats

Pictures taken "om 4 Hour Body

Program 2 - Muscle Gain & Exercising Program

JA NUARY
SUN

MON

TUE

WED

THU

FRI

SAT
1

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)

WATCH VIDEO

Mix frozen spinac

h into the egg
whites
Add Baked Black
Beans and mix
everything togeth
er
Serve and Pour Sa
lsa to taste

In 3 minutes you
will have a very
healthy and tasty
breakfast to start
your day.

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

WATCH VIDEO

1 Hardboiled Eg
g
1 Tsp Balsamic Vi
negar
1 Tsp Olive Oil
Mix & Enjoy!

You will get 17 gr

ams of protein
and if you want m
ore, EAT as
much as you like!

D IN NER

Ground Beef
1/4 Onion
1/2 Poblano Pepp
er (optional)
8oz of 96% Lean
Beef

WATCH VIDEO

Minced Garlic (to

taste)
Chili Sauce
Mix and serve.
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.

S n ac k - Pe anut b utt e r Oatm e al

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

When you have th

at snacking
urge, make some
Protein Bars and
you will be fulfille
d of your
cravings.