My 240-Minute Schedule!

I have condensed the entire 4-Hour Body book into a one page schedule to follow for the first 28-56 days. If my calculations are correct the total time input into the experiment will only be 240 minutes per month or about 60 minutes per week.

The book is all about timing of diet and exercise, here is my one-page boil down version of the book to be preformed 6 days per week with the 7th being a rest day and diet break:

My 4-Hour Body Schedule

Wake Up

500 ml of ice water, 4 Brazil Nuts, Almond Butter, AGG

15 minutes Posterior: Monday, Wednesday and Friday: One Set Each: 20 two-legged glute activation raises, 15 flying dogs, 50-150 kettleball swings,

Abs: Monday & Friday: Myotatic & TVA

5-10 minute cold Shower

Breakfast: 3 Tbs lemon Juice, Protein 30+ grams and 40% of meal (2-3 whole eggs,), Legumes, Vegetables including 1 Cup Spinach ; Coffee with Cinnamon, 500 ml of ice water, Take Photograph

90 minutes later GLUT-4 Digestion Exercise

500 ml of ice water, AGG

Lunch: 3-5 hours after breakfast Protein, Legumes, Vegetables including 1 Cup Spinach; 500 ml of ice water, Eat Slow, Take Photograph

90 minutes later GLUT-4 Digestion Exercise

500 ml of ice water, AGG

GLUT-4 Digestion Exercise

Dinner: Protein, Legumes, Vegetables including 1 Cup Spinach; Red Wine, 500 ml of ice water, Eat Slow, Take Photograph

90 minutes later GLUT-4 Digestion Exercise

500 ml of ice water, PAGG

20-30 minutes ice packs on back of neck and upper trapezius

5-10 minute Ice Shower or 10-20 minute ice bath with two bags

1-2 Tablespoons Almond Butter on Celery, 1-2 Tablespoons Flaxseed oil.

Sleep