four hour body cheat sheet, Cheat Sheet of Dietetics

Download four hour body cheat sheet and more Cheat Sheet Dietetics in PDF only on Docsity! 4-Hour Body Fat-Loss Cheat Sheet* Time Eating Plan (mandatory) GLUT-4 exercises (optional) Supplements (optional) Cold (optional) Food List Waking Just before eating Breakfast (within 30 minutes of waking) 90 minutes after breakfast Just before lunch Lunch 90 minutes after lunch Just before dinner Dinner 90 minutes after dinner Before bedtime Book Link Cold shower or bath for 10 minutes Proteins *Egg whites with 1-2 whole eggs, *chicken breast or thigh, beef, fish, pork Air Squats (30-50) Chest Pulls (30-50) Wall Presses (30-50) AGG Legumes *Lentils, *black beans, pinto beans, red beans, soybeans One protein, one legume, one vegetable. For max fat-loss, 30 grams of protein or more. Vegetables *Spinach, *Mixed vegetables (inc. broccoli, cauliflower, or other cruciferous), *Sauerkraut, *Kimchee, Peas, Green Beans, etc. Optional: Air Squats (30-50) Chest Pulls (30-50) Wall Presses (30-50) Air Squats (30-50) Chest Pulls (30-50) Wall Presses (30-50) AGG One protein, one legume, one vegetable. Supplement List Optional: Air Squats (30-50) Chest Pulls (30-50) Wall Presses (30-50) Policosanol 23 mg per day, before bed Alpha-Lipoic Acid (ALA) 300-900 mg per day total Air Squats (30-50) Chest Pulls (30-50) Wall Presses (30-50) AGG Green Tea Flavanols 900-1,100 mg per day total, according to schedule. Use decaffeinated extract. One protein, one legume, one vegetable. Garlic 2000mg per day total, according to schedule. Used aged extract. Optional: Air Squats (30-50) Chest Pulls (30-50) Wall Presses (30-50) Note: Several cautions are mentioned especially for people who are: pregnant, undergoing cancer treatment, taking blood thinning meds, or have any medical conditions. Make sure to read the book. PAGG Cold shower or bath or ice-pack on shoulders for 20 minutes Other Notes 1. Have one binge day per week, where anything goes. Follow Tim Ferris’s guidelines to a successful binge day. The binge day is mandatory, not an option. Pack in as many calories as possible to keep metabolism high. 2. Keep meals simple and repetitive, a key to successful dieting. 3. Avoid any white carbohydrates (any grains, sugars, potatoes), don’t drink calories, don’t eat fruit. 4. If you are hungry, you need to eat more at meals so that you are not hungry. Avoid domino/snacking foods, like nuts, which are impossible to eat just one of. * This cheat sheet is not a comprehensive guide to The 4-Hour Body. It’s is a great book, well worth the purchase price, so please go buy it. This cheat sheet is just my attempt to pull the information into one location to give me a handy daily guide to follow. It only makes sense in the context of reading The 4-Hour Body. This cheat sheet only includes the fat-loss activities.