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...

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...

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...

I am now coming to the end of my personal thirty day challenge to complete the Four Hour Body diet. I did this slightly unconventionally, as I went on holiday in week three and didn’t complete the Four Hour Body. I restarted the Slow Carb Diet from the beginning and have now completed 24 days. Last week I decided to switch to The Last Mile as I wasn’t really seeing any great results. How did the Last Mile Go? Well really well actually. The switch to The Last Mile has produced good results. In terms of Total Body Weight my starting weight was 172 lbs and my current weight...