Step 1: Read the first chapter of the book for free
Step 2: Read these blog posts that summarizes the diet, and decide if you are on board.
List of foods allowed/disallowed (excluding cheat day): http://4hourpeople.com/
Step 3: Now that you’re IN, Buy the book and Read these chapters on Subtracting Fat:
Book: The Four Hour Body (Book on Amazon | Amazon Kindle Edition). I bought the Kindle version and it’s come in handy that I’ve had it on my phone whenever I was at the store trying to buy something and needed to review the rules. The printed book is a BEAST …. but keep in mind that this is NOT a read cover to cover type of book. You just read the intro chapters and then read whatever topics interest you.
The chapters are short and the writing style is engaging which makes it a quick read. If you want a physical book, just about any book store should carry it.
- The Slow- Carb Diet I: How to Lose 20 Pounds in 30 Days Without Exercise
- The Slow-Carb Diet II: The Finer Points and Common Questions
- Damage Control: Preventing Fat Gain When You Binge
- The Four Horsemen of Fat-Loss
It would be best is you also read the introductory chapters that precede the Subtracting fat section. I also read the chapter on Building the Perfect Posterior (or Losing 100+ Pounds) — which is where my kettlebell workout came from. I haven’t done anything with the cold bath stuff or any of the other advanced topics. I also only eat 3 times a day.
Step 4: Choose a cheat day … and pick a day to start (should be at least 5 days before your 1st cheat day)
Cheat days are no hold barred, but the author does have some cheat day strategies in the Damage Control chapter. I usually end up drinking a couple of small cans of grapefruit juice before high-carb meals on cheat days. REAL grapefruit juice was hard to find in cans, so I ordered this pack of 24 from Amazon: http://www.amazon.com/
Step 5: Measure Yourself before you start
Step 6: Get started
Now you don’t HAVE to go through all of the previous steps before starting. But, at least read the first two chapters of the subtracting fat section of the book.
Step 7: Get your PAGG Stack supplements (optional)
- Policosanol — I couldn’t find locally, so I order from Amazon — click to see product (90 caps, so 1 bottle lasts 3 months)
- Alpha Lipoic Acid – HEB — they also sell these at walmart, but the mg per pill are lower and the price is higher
- Garlic comes from Walmart — I think I got these because it’s a good product at low price. $5, I think.
- Green Tea Extract — can’t remember why I go with the HEB one.
- Alcohol is limited to up to 2 glass of dry wine (low sugar) a day. No other alcohol allowed, except for your cheat day — on which there are no rules or restrictions.
- Do like the author says and keep your meals simple. Establish a rotation of 4-5 meals and stick with those. If you’re someone who doesn’t cook often, don’t run out to the store, buy up a ton of groceries, and tell yourself you’re going to start cooking everyday.
- For breakfast, the most important thing is to eat with 1 hour (preferably 30 mins) of waking up. I tried to keep it simple and have something that didn’t need cooking or prep time. So, I drink one of these just about every day: http://www.amazon.com/
AdvantEDGE-Control-Strawberry- Cream-Carton/dp/B000UVCIHW/ ref=sr_1_1?ie=UTF8&qid= 1331002714&sr=8-1
- I often will also grab a few slices of sandwich meat (usually turkey or ham) to push the grams of protein up to 25-30.
Here are some common things that I would eat from restaurants:
- Chipotle – Salad with no dressing (lettuce, black beans, sautéed onions and peppers, chicken or carnitas, pico, hot sauce, corn, and either Guacamole or double meat)
- Salad from a sandwich shop with either balsamic vinaigrette or just oil and vinegar.
- A BBQ spot … brisket or ribs with little to no sauce. Side of beans.
- Mexican restaurant — Taco Salad (no shell) with double ground beef, beans, pico, jalapeños, and a little salsa for dressing
- American restaurants – Grilled pork chops (with no glaze) or steak, beans and veggies
Common things that I cooked (usually with salad, steamed broccoli, green beans) :
- Pot roast with no potatoes
- Ribeye steak on grill or broiled on stove/oven