My 4-Hour Body Workout Plan

The Slow-Carb Diet has given me some headway in gaining some lean muscle, but at the same time, I’m losing weight like crazy and looking pretty scrawny. As a man, I wanna look good for my wifey. I want to finally have that 6-pack that I’ve never seen. So I again turn to this book’s amazing way to hack the body in a short amount of time.

Understand that most people mix the Slow-Carb Diet that I’ve been on with the workout schedule that I’m going to share with you, but I didn’t necessarily want to do that until I was less than 200 lbs. The reason for this is because I love to see the scale lower and lower. If I were working out, the scale wouldn’t change much because I would be gaining muscle as I lost fat. So I just wanted to see the scale go down every week. But now that I am less than 200 lbs, I’m going to switch up my life-routine a little and add a workout schedule taken straight from the 4-Hour Body.

The idea of this book is really to do the least amount of work to produce the greatest amount of results. Why work your body like crazy if you could be gaining the same results with 20% of the work. So I turn to the Geek to Freak model. I may not stick with this exact model for too long since it’s designed specifically to bulk you up in size and not necessarily for perfecting your strength and agility. So I’ll do this for a little while and then jump over to the Eating the Elephant workout plan to gain 100 lbs of bench press in 6 months. Crazy sounding? I know!

Geek to Freak

To start off, you must read how much of a difference this workout can make. Tim tried this workout plan for 28 days and went from 146 pounds of skinny to 177 pounds of muscle. He actually put on 34 lbs of muscle in 28 days! And the only catch was that he used certain supplements to help his workouts out:

  • Morning: NO-Xplode and Slo-Niacin
  • Each meal: ChromeMate and alpha-lipoic acid
  • Pre-workout: BodyQUICK
  • Post-workout: Micellean
  • Prior to bed: policosanol, ChromeMate, alpha-lipoic acid, and Slo-Niacin

* See the book for exact measurements of each

The Four Basic Principles

There are basically 4 things that contribute highly to this building of muscle in a short amount of time:


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