Four Hour Body “Cheat Sheets” Tools, Tricks and Guides!

Welcome to the Ultimate Collection of 4 Hour Body, 4 Hour Chef and 4 Hour Workweek Cheat Sheets, Guides and One Pagers! 

You can sign up to receive updates via RSS or email.  If any of this info helped and you are feeling especially generous please share with a like, it makes me feel happy and that should in turn make you feel happy :-)

Below you will find an assortment of the best 4 Hour Body Cheat sheets anywhere. Most I have created myself to help organize the material from the 4 Hour Body. I add to it all the time so make sure to check back regularly!

You can view much of the collection as well on Scribd.

4-Hour Body | 175 Pages – The Ultimate 4-Hour Body Cheat Sheet Collection – All 20 Cheat Sheets by The 4-Hour Life

To download the complete collection for FREE simply share using your favorite social network. If you prefer, this can be purchased for $5 by clicking here.

4-Hour Body | Slow Carb Supplement One Pager with Cheat Day Guidelines


4-Hour Body | Buying Produce Cheat Sheet

Tim Ferriss Produce Buying Cheat Sheet - The Dirty Dozen

4-Hour Body | Slow Carb Diet One Pager

The Tim Ferris Slow Carb Diet One Pager

4-Hour Body | Vitamins and Supplements Cheat Sheet


4-Hour Body | Ultimate Food Matrix

4-Hour Body | Slow Carb Diet Cheat Sheet (English)

9-29-2011 10-58-12 PM

4-Hour Body | Big 8 Workout Cheat Sheet


4 Hour Body | Occam’s Protocol Audio Counting

No Music
Kayne West Stronger Fort Minor Moby
Download Download Download Download Download Download
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4 Hour Body | Occam’s Protocol Cheat Sheets


4 Hour Body | Taking Measurements

taking measuremetns

4 Hour Body | Adventures In Tripling Testosterone


4 Hour Body | Binge Day Cheat Sheet


4 Hour Body | Perfecting Sleep Cheat Sheet


4 Hour Body | Comprehensive Cheat Sheet


4 Hour Body | General Nutrition and Slow Carb Diet


4 Hour Body | Spanish Resources


 4 Hour Body | Reversing Injuries Cheat Sheet



{ 51 comments… read them below or add one }

Erin K. April 28, 2011 at 9:14 am

Great collection of cheat sheets my man.


Stephen May 2, 2011 at 2:48 am

Thank you Erin, I really appreciate you saying that. Let me know what you would be interested in seeing in the future as far as cheat sheets I am always looking for suggestions.


kevin jordan July 3, 2011 at 3:48 am

I have been using the 4HB diet for the last 6 weeks. With great results the first 4 weeks.
And less so the last 2 weeks. Lost 21 pounds the first 4 weeks and 5 pounds total for the last 2 weeks.
My main question if you have time for it is about PAGG.
I have in the past had Angioedema attacks that have closed my throat. After seeing many a doctor we have not found the trigger for them. I take 20 mg of Zyrtec a day and never use any blood thinners like ASA. Also for this reason I do my best to stay away from cinnamon.
I have NOT been using the PAGG with my 4hb diet. As I was not sure if it would act as a blood thinner. Would you know if the PAGG acts as a blood thinner?

Thanks for your time


Stephen July 3, 2011 at 8:35 am

I just did a little research because this is a great question. In fact I think it would be interesting to do an entire post on the side effects of these supplements. Often little is known and people take them blindly which could potentially do more harm than good. Take Fish oil for example. At high doses it also acts as a blood thinner and can effect people who are taking medications like Warfarin.

I pasted below info from web MD about Policosanol and as you will read, towards the end it talks about how it may potentially act to decrease the “stickiness” of platelets which would classify it as a potential blood thinner.

As far as the others. ALA is an antioxidant and seems like it would be fine, as does Garlic Extract, and Green Tea Flavanols.

In your case though with angioedema I would advise taking anything with caution. You should probably always have an epipen available in case you did have an allergic reaction as well. If you don’t have one ask your doctor for one.

Also have you ever had allergy testing? Here is a list of the most common causes of angioedema and urticaria:

Common Causes of Urticaria and Angioedema
Immunologic causes
Type I IgE-mediated
Foods: tree nuts, legumes, crustacea, mollusks, fish, eggs, milk, soy, wheat
Organic substances: preservatives, latex, hymenoptera venom
Medications: penicillin, cephalosporin, aspirin, NSAIDs
Aeroallergens: dust mites, pollens, molds, animal dander
Type II cytoxic antibody-mediated: transfusion reaction
Type III antigen-antibody mediated: serum sickness reaction
Type IV delayed hypersensitivity: medication, food handling, or exposure to animals
Autoimmune disease: Hashimoto’s disease, systemic lupus erythematosus, vasculitis, hepatitis
Infection: viral (e.g., cytomegalovirus, Epstein-Barr, hepatitis), parasitic, fungal, or bacterial
Nonimmunologic causes
Physical stimuli: exposure to sun, water, or temperature extremes; delayed pressure (e.g., wearing a heavy backpack); vibration
Direct mast cell degranulation: opiates, vancomycin (Vancocin), aspirin, radiocontrast media, dextran, muscle relaxants, bile salts, NSAIDs
Foods containing high levels of histamines: strawberries, tomatoes, shrimp, lobster, cheese, spinach, eggplant
NSAIDs = nonsteroidal anti-inflammatory drugs.

Here is the breakdown of Policosanol:

Policosanol is a chemical obtained from sugar cane and other sources.

Policosanol is used for many conditions, but so far, there isn’t enough scientific evidence to determine whether or not it is effective for any of them.

Policosanol is used for conditions that affect the health of the heart and blood vessels including high cholesterol, leg pain due to poor circulation (intermittent claudication), and narrowing of the blood vessels that serve the heart.

How does it work?
Policosanol seems to decrease cholesterol production in the liver and to increase the break down of LDL (low-density lipoprotein or “bad”) cholesterol. It also decreases the stickiness of particles in the blood known as platelets, which might help reduce blood clots.


Ted Wolfendale July 11, 2011 at 9:00 am

First thank you for the most excellent cheat sheets.
Second, I have an issue regarding omega-3 fats, and trying to raise my T-level with Tim’s protocol: fish send me into anaphalactic shock, so cod fish liver is out, and I’m too timid to try krill. I can tolerate flax seed oil, although i cough for and keep clearing my throat for about an hour, then i’m fine. I’m not smart enough to understand how the body synthesizes omega 3s, from plant vs. animal, and just what my problem is, but are there other sources of omega3 that i could take for the T-level protocol and in what amounts?
Thank you very much for your time.


Stephen July 30, 2011 at 11:01 pm


The omega-3′s from flax and other plant sources provides mainly Alpha Linolenic Acid (ALA), but the body then converts ALA into EPA. ALA is not used by the body and the enzyme(Delta-6 desaturase) that converts ALA to EPA is a fairly weak enzyme. The Omega-3′s EPA and DHA mainly comes from animal sources. The only other source of EPA/DHA besides fish would be Krill oil. The only problem is that krill oil is only found in soft gel form. I prefer a liquid form for omega-3′s instead, so I would continue with the flax oil, 1-2 tbsp per day and try to boost testosterone by using herbs instead. I think you would have more success that way anyways. Let me know if you have more questions.


Bill Lanz August 14, 2011 at 2:24 am

Ted, have you looked into Hemp Oil? I actually prefer it to flax seed oil, but some can’t stand it or have an even harder time finding it. I recommend it to people for long term use all the time.


Etienne Juneau July 20, 2011 at 9:37 pm

Love them!

I’ll be using the triple testosterone one. Have you experimented with it yourself?




Stephen July 30, 2011 at 11:03 pm

Thanks, Etienne

I have not yet experimented with it, at least as far as checking my free and total testosterone levels while on the protocol. If you are going for it, I would love to hear about your results so that I could share them with other readers.



Paula November 28, 2011 at 5:29 pm

Hi Stephen,

These cheat sheets are brilliant and will be easy to take to the gym but I can’t print them.
Pardon my ignorance, but they open up in Scribd and when I print them, 1 page of nothing comes out?
Can you help.



Stephen November 28, 2011 at 11:11 pm


Is there one in particular you were having trouble with, or is it all of them?

This weekend I will update this page to make it easier to use because I assume others are having the same problem. I have been meaning to do this for a while. I will include a direct link for a PDF version so that you can bypass Scribd all together. Do you have any other recommendations for making these cheat sheets more accessible?

Here is a link with the majority of them in PDF format in a zip file. Just download it and unzip… There are a couple that are not in there but there should be 14 of them. Let me know if there was anything that you were looking for that is missing… I am always happy to help if you run into any other problems, just let me know!

Here is the link to the zip file:


Carl Stanford May 20, 2014 at 8:52 pm

You sir are a a hero! Thank you for making so much content freely available


Stephen May 21, 2014 at 10:10 pm

No problem Carl, thank you for kind words!


Anjani Kumar May 20, 2012 at 5:06 pm

Stephen, I cannot thank you ENOUGH for this amazing resource. I recently became a Tim Ferris fanatic, but the only problem is compacting all his wonderful information into a capsule-like source that is easily accessible! You have done just that, and for that sir, you deserve a MEDAL! Thanks again, and keep up the good work. I hope you do something similar for his upcoming book, the four hour chef. I will still buy his books, as I have been doing in the past, as I love supporting the guy.


Stephen May 22, 2012 at 12:42 am

Thanks Anjani, that really means a lot. It is comments like this that make it all worth it!

I started this blog to do exactly what you said “compact all the info into a capsule-like source that is easily accessible”.

After reading the 4 Hour Body I was incredibly excited but also a bit overwhelmed and eventually.. confused. Creating these cheat sheets has helped me put it all together in my head. Sharing it just makes it that much more fun.

And yeah, I can’t wait for the 4 Hour Chef, I have a feeling it is going to be a lot more than just a book about cooking!



ruth October 8, 2012 at 4:57 pm



Stephen October 8, 2012 at 6:41 pm

Your welcome, Your welcome, Your welcome


Lauren October 23, 2012 at 8:57 pm

is there a way to do this diet and avoid egg yolks (whites are ok) I am allergic.


Stephen October 24, 2012 at 3:29 am

Absolutely Lauren, you are still getting protein and there is no requirement that you eat the yolks. I know many people who have done quite well on the slow carb diet and pretty much avoided eggs altogether. It is a matter of preference and making sure you still have a good variety of protein options… Of which there are many!



zack December 13, 2012 at 1:16 am

Thanks Stephen!
btw, could you make the link work? currently, it says the download is not a valid archive


Stephen December 13, 2012 at 8:24 am

Just tested it and it seems to be working fine on my end. Just downloaded the zip file. Try again, I just updated the site to a new faster server, maybe this affected the download.. Let me know if it still doesn’t work.



Al April 14, 2013 at 8:42 am

Stephen I really appreciate what ur doing here n would also like to follow ur footsteps in being a healthier n much knowledgeable person. I am also a huge tim ferriss fan. I will start posting my workouts n weight lost to let ppl know how I’m doing n for motivation. Thanks again the shortcut n cheat sheets are great !!!


Stephen April 14, 2013 at 8:46 pm

Thanks Al! If you want to email me your tracking data I will be happy to help you with monthly tracking and motivation. Just drop me a line Best of luck!!



Stephen April 19, 2013 at 8:46 am

Thanks Al, I look forward to reading about your process and your progress! Best of luck!!



Cedric June 21, 2013 at 8:33 pm

Hi Stephen,

I just bought the 4 Hour Body the other month and have been using the protocols for the last few weeks with great results, but what really helped me a long were your cheat sheets as they really made the whole process a lot simpler and took the cognitive load away from figuring it all out and creating them myself; so with awesomeness – THANK YOU!

Also a quick question you might be able to answer… I actually enjoy exercise and so on my days off from the Occams Protocol I find myself wishing that I could do some exercise (anything) as it clears my mind and well – makes me feel good. Is there anything I can do on the 2 days off between the gym without disrupting the cycle??

I appreciate your help in advance and eagerly await your response.


Kevin Quinn July 18, 2013 at 6:04 am

Thanks Stephen… owing the book is great, but having to go back through it can be pain staking at times. These cheat sheets are a Godsend. I’ve downloaded all that were available as a PDF, will print them off this morning at the office. I have friends wanting to borrow my book. These sheets will be SO MUCH easier to share. Again, I’m very appreciative for them.


Stephen July 18, 2013 at 8:28 am

Thanks Kevin! I created them for that very reason… Is there anything you feel that is missing, or can you think of anything that may help?




Hamish November 2, 2013 at 6:39 pm

Hi Stephen,

I just wanted to say a huge THANK YOU for pulling all these resources together, it certainly makes the whole process a lot easier and in turn more fun! I am relatively new to the book and the concepts and after reading I was extremely excited to start practicing the diet but there are just so many layers of information that it was rather daunting. Starting simple helped, by just applying the 5 main principles I was able to see results in just a couple of weeks. I’ve found it a little more difficult as I’m backpacking around South East Asia so its more challenging to control what food goes in but it certainly makes cheat day more interesting!

Your information is a god-send and once I’ve finished travelling it will be going up on my wall at home. I’m also looking forward to extending into supplements and proper gym training, which is something to look forward to when I get back into daily routine.




Stephen November 3, 2013 at 4:50 pm

Thank you Hamish!

I wish you a safe and exciting adventure as you tour South East Asia!



Leticia April 11, 2014 at 10:07 am

Hi Stephen!

Thank you for the cheat sheets. Wow, what a great resource to have! I just started the 4HB plan for weight loss. But my question is, will additional exercise hurt? I don’t mind doing the pre-breakfast exercises and post lunch exercises, but I am currently in a Pilates Certification program. I take up to 4 Pilates classes at a time which amounts to about 12 hours of Pilates classes a week which probably translates into about 6-8 solid hours of Pilates (MatWork, Reformer Work and Trapeze Table Work) since there is also time set aside for instruction. I don’t see how doing extra exercise could hurt but in the book, Ferriss does warn about over-training. Not sure what I should do.


Stephen April 14, 2014 at 11:57 pm

Listen to your body, it will be your guide. If you are feeling revigorated and energized by your workouts then this is a good thing. If you are tired all the time, not getting enough rest or your stressed constantly by your workouts, then pull back. The issue here is that too much of anything can be bad if it becomes a source of inflammation. Stress, whether physical or emotional, leads to cortisol secretion, which in turn causes increases in insulin and other a stress hormones. Which can cause you to store fat.



Laura April 18, 2014 at 6:26 am

WOW!!! Thank you so much for all if this!!!!!


Stephen April 24, 2014 at 7:57 am

WOW, thanks so much for your nice shout out Laura. I appreciate it!



Somer May 30, 2014 at 5:38 am

A couple of friends at work have had amazing results with this. I haven’t had a chance to read the full book yet, but thought I could ease into it with their advice. Then I found your amazing cheat sheets! Thanks for the time and effort that went into these. One question, my friend was re-inforcing the “no fruit” rule when I was discussing adding lemon juice (fresh squeezed right from the lemon into my glass) to water. She said it was a no-no. On another page I read that not consuming citric acid can make your success plateau. What are your thoughts on lemon/lime juice?


Stephen May 30, 2014 at 7:24 am

Yes Somar you are correct lemon juice has a positive effect on stabilizing blood glucose levels after meals. In fact I recommend that my diabetic patients smother their food in it. So yes, go head and squeeze away!



Deauna July 13, 2014 at 8:47 am

These cheat sheets are awesome! I’ve been easing myself in and started to panic trying to remember everything. Thanks for putting these together for newbies.


Stephen July 13, 2014 at 8:58 am

Thanks Deauna that means the world to me! Best of luck, let me know if there is anything that would help you out in the future and I will see if I can put something together!

– Stephen


Stel October 30, 2014 at 7:03 pm

Hi Stephen and let me start off by saying what a wonderful job you ‘ve done with all these wonderful cheat sheets !
I have a couple of questions, if u could find the time to clarify a few things for me , i would be extremelly grateful :)

My 1st question regards the binge day. Do u get to keep a day off where u can eat all the junk food and the alcohol u can handle when u start the adding muscle phase?

And the second one is about the actual workouts. What is the optimal rep range on the kettlebell par of the workout?

Thanks in advance !!


Stephen October 31, 2014 at 2:17 am

Hi Stel,

1. Yes, you can continue the cheat day while doing any of the muscle building protocols if you are combining this with the slow carb diet.

2. You are aiming for “high reps”… Optimally this would be 75. If you are having trouble you may need to lower your weight. If you only have one weight to work with and you cannot make it to 75 then I would break this up into 3 sets of 25 with a 2 minute rest in between.

Does this answer your question?

– Stephen


Stel October 31, 2014 at 10:56 am

Yeah it does thanks very much mate. i had a rough idea but i rly wanted to make sure. Due to an injury on my right arm i cant really follow the occams protocol with freeweights so i was just trying to make sure i had it down correctly. Thanks again !!


William Murphy December 30, 2014 at 3:19 am

how do I get a copy of the “Ultimate 4 Hour Body Cheatsheet Collection” – it is marked private on scribd?


Sarah March 1, 2015 at 9:38 pm

thanks for posting these excellent sheets. I am about to start the program and was looking for a tool to make this easier.


Stephen March 2, 2015 at 8:16 am

Hi Sarah, best of luck! Feel free to drop me a line if you have any questions along the way.

– Stephen


Mark May 18, 2015 at 11:13 am

Hi Stephen, thank you for the great content. I just started this diet recently and your cheat sheets are very much appreciated. I’ve noticed that after lunch I am always super tired…can you suggest anything to remedy this? I normally eat tuna with black beans and a side of spinach so i’m not sure why this makes me sleepy….any feedback would be greatly appreciated! thanks!!


Stephen May 18, 2015 at 6:37 pm

Hi Mark,

It’s actually quite normal to feel tired after lunch, its part of our biology. I remedied this myself by taking a 20 minute nap after lunch in my car, this is basically Tim’s biphasic sleep schedule and it worked great for me. If you can’t take a nap after lunch sometimes simply getting more sleep at night can make a difference. Another remedy is a cup of coffee (one of my personal favorites). I wish I had a secret solution, the Europeans solved it with the “siesta” – an elegent solution :-)

– Stephen


Anne July 9, 2015 at 9:09 pm

Thank you, Stephen! Your website and cheat sheets are so helpful. I use the cheat sheets every day!!

Thanks again!!


Stephen July 11, 2015 at 6:14 pm

Thank you Anne, I am so glad they have been helpful!

– Stephen


Cristina January 3, 2016 at 12:38 pm

Hey there, this looks great and certainly very helpful. I’m unable to do the free downloads though! I did the share/like on facebook but it didn’t seem to unlock the sheets. Any suggestions? Thanks


Stephen January 3, 2016 at 5:37 pm

Hi Cristina, I sent a link to your email, if you didn’t get it let me know! Have a wonderful new year!

– Stephen


Lisa January 3, 2016 at 7:51 pm

Hi , I love your blog and all the info you have to offer. I hate hate hate to eat breakfast. I purchased a protein powder Isopure that has 26 grams of protein and I take almond milk and make a shake. I also have a tblsp of organic peanut butter. Is this OK to do. I have done the diet before. I lost 8 lbs only. I did not exercise or take the supplements. I purchased all of them as you have suggested. I will try to follow this to the letter. But breakfast makes me nauseous . I am turning 53 in April and have maintained my weight my whole life…without dieting. Now that I am older it seems it is finally happening to me. I need to tone my body and stay in shape. Thanks for your help.


Stephen January 4, 2016 at 12:58 am

Hi Lisa,

This is a great plan, you don’t have to eat a big breakfast and the 30/30 rule is just generalization. It can certainly help some but is also not for everyone. If you just can’t stomach it don’t force it. Depending on your schedule it is often beneficial to eat a later breakfast 20-30 minutes after a morning workout. Shakes (as you have mentioned) can be a reasonable alternative although I still prefer whole food if it is possible. You will have to let us know how things are going in a couple of months and how you have decided to tackle breakfast. You are not alone, I am not a big breakfast guy and often will not eat until 10-11 am, but this depends on what I had the night before and my activity level in the morning.

Best of luck! Cheers,



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