Thread: Four Hour Body

I need to print that survey out maybe make it an online version so I can run analytics on it haha, I read some of the book followed the slow carb diet worked out pretty good not as crazy as he says in the book but it was decent. I also have been following the marketing of this book from when he first hinted at it on the random show to the full announcement, Tim is very good at using blogs and the social media to blast out work of his projects and sells them incredibly well he should write a book on shameless self promotion.

For the record it would be: tounge-jitsu: the lost art, we use the buddy system. No more flying solo. You need somebody watching your back at all times.

I love the 4 Hour Body, as well as Tim's blog. I personally lost about 35lbs on the "slow carb diet" described in the book. The weight loss was nice, but the best benefit was the increased energy and mental focus.

As MJ is fond of discussing with the conveyer belt, you don't realize what a big effect those crappy foods have on you until you stop eating them.

Y'all are just funny! I miss you when I'm away!!

To the OP (Bio, I think?). Yes, I bought the 4HB thru one of his marketing promos because I knew (based on my affinity for 4HWW) that I would be giving the book to lots of friends. I've read it 3ish times now. Some chapters 5, others once.

I agree with Bio that there's something for everyone. My primary motivation/focus was the section on slow carb diet, since extra fluffage seems to be my Achilles heal. (Okay, let's be honest, it's the strawberry martinis and pasta carbonara that are my downfall. The fluff is the unfortunate byproduct!!). So, I'm pleased to report that using the slow-carb diet found in the 4HB, I'm down 50# so far.

I could comment on the other parts of the book that I found worth far more than the book's purchase price (such as what spice smooths out insulin spikes, what supplement doubles the half life of caffeine, etc) but the weightloss alone has been worth WAY more than the purchase price.

I personally know several of his sources in the book, and have used several of these techniques through the years. He essentially took various oddball techniques for different things, and put them in the book. I have done several, like adding lean muscle mass, dropping weight with a diet very similar to Slow Carb, etc, years before this book came out. Tim is a master info marketer, but several of the things in the book are for real and are valid. Read it and try it out.

Originally Posted by andviv

Cool, would love to hear about both.

I am still in shock by the comments here from the people that lost that much weight.

Did you guys keep it off or it came back soon after? (i.e. how 'permanent' was it?)

At 33 I did 'Starting Strength", the weight lifting program he describes in the book. It requires, 3 days of lifting per week, each session between 1-2 hours long. It only requires a few exercises; squat, deadlift, overhead press, power cleans and bench press. It is one of the leading ways to growth strength. this is not body building. this is strength and conditioning for football and power lifting. If I had a son that plays football, he will do this program in his teens.

I did the program for 8 weeks and gained 15lbs of lean muscle mass, and drove up my deadlift max by 60lbs, and my squat by 50lbs. Before and after the program I had my lean body mass professionally tested.

The program required to eat 4000-5000 calories per day. Its famous for GOMAD, Gallon of Milk a Day. I did that with glee, and threw in some filet o fishes. I went from about 16% BF to 25% BF, and have been stuck around 20% BF ever since.

The weight loss stuff is actually pretty boring, because it predictably works. Its essentially portion control and food quality. And some interesting hacks like cold baths, which I love BTW.

There's no portion control associated with Slow Carb Diet, no calorie counting, etc - just food quality. It's very similar to 'Paleo' with some minor exceptions and a cheat day. I lost 35lbs, kept it off for a couple months, then started a business and my wife got pregnant - I quickly put almost all of the weight back on.

I have just started Occam's Protocol which Tim used to gain 34lbs of muscle in 28 days. I am attempting to add 25lbs of muscle over the next 3 months while losing fat. The first 2 weeks have gone well but a little behind schedule - but I just recently started introducing milk to increase my daily calorie intake so should see better results.

Originally Posted by Cparsons

I have just started Occam's Protocol which Tim used to gain 34lbs of muscle in 28 days. I am attempting to add 25lbs of muscle over the next 3 months while losing fat. The first 2 weeks have gone well but a little behind schedule - but I just recently started introducing milk to increase my daily calorie intake so should see better results.

there is a lot written about adding muscle/strength and losing fat, at least in my experience it very tough to do especially if you are on a limited training schedule, its a lot easier if you can train almost daily and eat enough to grow. at least for me, it was easier to go through a strength phase and eat high calories, then go through a more traditional cutting phase where you drop body fat

and I know a lot of chubby folks who do paleo, you cant eat unlimited "good food" and not expect it to stick around. portion control is almost always a part of weightloss.

Originally Posted by puckman

there is a lot written about adding muscle/strength and losing fat, at least in my experience it very tough to do especially if you are on a limited training schedule, its a lot easier if you can train almost daily and eat enough to grow. at least for me, it was easier to go through a strength phase and eat high calories, then go through a more traditional cutting phase where you drop body fat

Occam's protocol specifically calls for very little gym time (essentially workout twice per week for 30 minutes each) and very high calories (at least 3,500 daily). My goal is muscle gain, but I'm hoping to lose fat at the same time. I plan to see how the first month goes and make adjustments from there. I expect I will likely have to do as you say - go through a bulking, then cutting stage.

and I know a lot of chubby folks who do paleo, you cant eat unlimited "good food" and not expect it to stick around. portion control is almost always a part of weightloss.

The book says calorie counting isn't necessary - I did slow carb without portion control and lost 35lbs. So it wasn't necessary for me, but it may be for some people.

Originally Posted by Cparsons

Occam's protocol specifically calls for very little gym time (essentially workout twice per week for 30 minutes each) and very high calories (at least 3,500 daily). My goal is muscle gain, but I'm hoping to lose fat at the same time. I plan to see how the first month goes and make adjustments from there. I expect I will likely have to do as you say - go through a bulking, then cutting stage.

The book says calorie counting isn't necessary - I did slow carb without portion control and lost 35lbs. So it wasn't necessary for me, but it may be for some people.

this is where I differ with Tim, I have a hard time believing you can build any muscle at all by training only 2x per week for 30 minutes per session, except for maybe small, short skinny dudes, which Tim is. Starting Strength or 5-3-1 Wendler are probably the two best ways to get strong, but make no mistake, its not 'build muscle lost fat', its train heavy maximal loads 3x per week and eat your face off. Eating = growth, and without the right amount of food you will stall, or worse go in reverse and lose muscle, which I have done as well when I wanted to drop 20 or more lbs. Trying to find that correct balance of macros when trying to cut fat and gain muscle is what most people struggle with, because the two are diametrically opposed physiological responses within your body.

My own opinion in 20 years of training is that 'build muscle lost fat' is a fantasy for the amateur athletes schedule/diet, but for someone at the elite level like Michael Phelps its going to happen regardless, just based on the amount of training and food he requires. In this regard I would look at something more akin to the Zone, that will provide balanced macro-nutrient load if you are training often. It always goes back to your goals, to look better naked or get strong? Go further in the direction of one if you struggle balancing both.

Counting calories is a necessity for me, because if you tell me I can eat unlimited bacon, avocado, eggs, steak etc I will find a shovel and a bottle of steak sauce.

Originally Posted by puckman

this is where I differ with Tim, I have a hard time believing you can build any muscle at all by training only 2x per week for 30 minutes per session, except for maybe small, short skinny dudes, which Tim is.

I have yet to find anyone who DIDN'T believe what Tim says about muscle gain in the book. I'm 5'10.5" and 212lbs right now - not short and skinny, so I will let you know how it goes for me. After reading the book, I think it makes total sense, but I don't want to debate theory - that's why I'm testing it for myself.

I've found at least 6 other people online that claim to have gained at least 10lbs of muscle in ~1 month using the protocol - including 4 of the guys on this site: About The Guys | The 4-Hour Body CHALLENGE

Thanks guys. Convinced me to get the book.

Originally Posted by andviv

...I am still in shock by the comments here from the people that lost that much weight.

Did you guys keep it off or it came back soon after? (i.e. how 'permanent' was it?)

Update: I'm down 63# now. So apparently it's pretty permanent. The key is to continue on the protocol (which is VERY easy to do) until you achieve desired weight, then start gradually adding carbs back into your diet to see how many you can add without gaining. I'll let ya know when I get to "maintenance", Andviv. I'm kinda taking my time. Not out to set any speed records.

I ended up gaining 7lbs of muscle in a month, while losing 2lbs of fat. Trying to do both at the same time definitely held me back, so I'm focused purely on fat loss now.