The Four Hour Body is a book written by Tim Ferriss, of The Four Hour Work week fame. Tim is an expert in condensing down the things that actually make a difference to work, play or in this case getting a better body. Based on the Pareto 80/20 rule, Tim’s quest was to find the 20% of things that make 80% of the difference in losing weight and building a better posterior. Tim condensed the Pareto rule down even further to find the 2.5% of things which constitute the Minimum Effective Dose. It turns out that all of this can be accomplished in just 4 hours a month. Tim’s methods...

A reader asked the following:- “Paul, what happened after June? Your last report was that almost all the hard-fought fat came back. What then? Any further research into what went wrong? I want to develop a parsimonious fitness program for myself in 2012, so 4HB seemed to be a good starting point. But I can’t seem to find examples of where the various 4HB protocols have failed to work for others as they did for Tim, which makes developing a “most-likely to succeed” program quite difficult. The Internet-wide impression is that these protocols work for everybody...

Occam’s Protocol Week Two Results The Occam’s Protocol diet is working better than I though (after 2 weeks). Occam’s Protocol eating is much more varied than the cutting diet from The Four Hour Body (The Last Mile) but its quite hard to continually force food down. After losing 5% body fat on The Four Hour Body since January 2011, I feel that I am putting it all back on with Occam’s Protocol. So straight to the measurements:- Weight 1/6/2011 78kg (172lbs) 14/6/2011 82.5kg (182lbs) I have gained 4.5 kilos or 10lbs in two weeks. That is quite a staggering amount, but...

After five months of Slow Carb Diet and The Last Mile, I have finally begun Occam’s Protocol. My most recent measurements are:- And After five months I dont think I can lose much more body fat, so I am reversing everything and now starting weight gain. Lets see if I can get 30lb in the next month on Occam’s...

I came across this Four Hour Body Recipe for chicken. Tim advises eating the same meals all the time. When doing the Last Mile, this can get really really boring. Rather than abandon the diet, I decided to make the meals for interesting and come up with a different Four Hour Body recipe for each week. The criteria are that it has to be slow carb AND The Last Mile (so no legumes or beans). This fits the bill perfectly, as the energy comes from the olive oil and protein from the chicken. Make sure the cooked weight equals the protein requirement weight (for me 140grams). Ingredients for...

The Occam’s Protocol Diet The Occam’s Protocol Diet by Tim Ferriss from his book The Four Hour Body is about weight GAIN and is not for weight loss. Occam’s Protocol is a way of building muscle fast without adding body fat. The Occam’s Protocol Diet is described by Tim Ferriss in The Four Hour Body as being The Slow Carb Diet (SCD) plus a few modifications. The Occam’s Protocol Diet has more protein and more carbs than the SCD and it is necessary to calculate BOTH protein and carb input carefully. Tim says it shouldn’t be necessary to count the...

I have been following Tim Ferriss Four Hour Body for 19 weeks now in my quest to turn from Geek to Freak. I started with the Slow Carb Diet in January and now I am doing The Last Mile Diet. Here’s how the Last Mile Diet is going. The Four Hour Body The Last Mile Diet for those who havent got that far yet, consists of a very restricted diet. It makes the Slow Carb Diet look like a banquet. The Last Mile Diet has just 5 options and you have to eat one of them every three hours. The portion sizes are based on your weight. For me that is 76kg. Option 1: 50 grams of whey protein isolate...

Chart showing Total Body Inches and Body Fat Percentage I have been following The Four Hour Body now for 17 weeks. I can’t believe it has been 17 weeks! Here are the results. What started off as a 28 day Four Hour Body plan is becoming a six to twelve month plan. I am building up to Occam’s Protocol and Geek To Freak (in that order) and currenlty doing The Last Mile. My journey from turning into a Freak (or at least a nicely toned dude) is still at the “lose body fat” stage. My progress has been slower than a lot of people, probably because:- a. I was starting...

Lots of people have asked me how to do the 4 hour body kettlebell swing. So how do you do it? The kettlebell exercise is key to success when following The Four Hour Body Slow Carb Diet. The kettlebell swing is a single exercise (two hand swing) which forms part of the minimum effective dose required to build the perfect posterior. According to Tim if you aren’t doing any other exercise, THIS is the one to do. I have been doing the 4 Hour Body kettlebell swing now for two weeks. I started with a 20kg ball (44lbs). I must admit it is harder than I thought. After two weeks, today I did...