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! 

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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 | 89 Pages – The Ultimate 4-Hour Body Cheat Sheet Collection – All 20 Cheat Sheets by The 4-Hour Life – PDF PORTFOLIO

 The Ultimate 4 Hour Life PDF 4 Hour Body Cheat Sheet Porfolio Four Hour Body Cheat Sheets Tools, Tricks and Guides!

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

Slow Carb Supplement Cheat Sheet Four Hour Body Cheat Sheets Tools, Tricks and Guides!

4-Hour Body | Buying Produce Cheat Sheet

Tim Ferriss Produce Buying Cheat Sheet The Dirty Dozen thumb1 Four Hour Body Cheat Sheets Tools, Tricks and Guides!

4-Hour Body | Slow Carb Diet One Pager

The Tim Ferris Slow Carb Diet One Pager thumb Four Hour Body Cheat Sheets Tools, Tricks and Guides!

4-Hour Body | Vitamins and Supplements Cheat Sheet

4 hour body vitamins and supplements cheat sheet Four Hour Body Cheat Sheets Tools, Tricks and Guides!

4-Hour Body | Ultimate Food Matrix

Food Matrix Four Hour Body Cheat Sheets Tools, Tricks and Guides!

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

9 29 2011 10 58 12 PM Four Hour Body Cheat Sheets Tools, Tricks and Guides!

4-Hour Body | Big 8 Workout Cheat Sheet

Big 8 Workout Cheat Sheet Four Hour Body Cheat Sheets Tools, Tricks and Guides!

4 Hour Body | Occam’s Protocol Audio Counting

Solo
No Music
AC/DC
T.Struck
Kayne West Stronger Fort Minor Moby
Flower
Muse
Uprising
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4 Hour Body | Occam’s Protocol Cheat Sheets

Occams 2 Four Hour Body Cheat Sheets Tools, Tricks and Guides!
occams 1 Four Hour Body Cheat Sheets Tools, Tricks and Guides!

4 Hour Body | Measurements

taking measuremetns Four Hour Body Cheat Sheets Tools, Tricks and Guides!
Skinfold Male Four Hour Body Cheat Sheets Tools, Tricks and Guides!
female Four Hour Body Cheat Sheets Tools, Tricks and Guides!

4 Hour Body | Adventures In Tripling Testosterone

Adventures in Tripling Testosterone Four Hour Body Cheat Sheets Tools, Tricks and Guides!

4 Hour Body | Binge Day Cheat Sheet

slow carb binge day cheat sheet Four Hour Body Cheat Sheets Tools, Tricks and Guides!

4 Hour Body | Reversing Injuries Cheat Sheet

Reversing Injuries Four Hour Body Cheat Sheets Tools, Tricks and Guides!

4 Hour Body | Perfecting Sleep Cheat Sheet

perfecting sleep cheat sheet Four Hour Body Cheat Sheets Tools, Tricks and Guides!

4 Hour Body | Comprehensive Cheat Sheet

comprehensive cheat sheet Four Hour Body Cheat Sheets Tools, Tricks and Guides!

4 Hour Body | General Nutrition and Slow Carb Diet

simplified daily meal plan Four Hour Body Cheat Sheets Tools, Tricks and Guides!
fat loss meal plan 2 Four Hour Body Cheat Sheets Tools, Tricks and Guides!
fat loss Four Hour Body Cheat Sheets Tools, Tricks and Guides!
Slow Carb Cookbook 4 Hour Body Four Hour Body Cheat Sheets Tools, Tricks and Guides!

4 Hour Body | Spanish Resources

Slow Carb Diet Spanish Four Hour Body Cheat Sheets Tools, Tricks and Guides!

4 Hour Body | The 15 Minute Female Orgasm

15 minute female orgasm part un Four Hour Body Cheat Sheets Tools, Tricks and Guides!

Download (most of them) with Just one Click!

all cheat sheets thumb1 Four Hour Body Cheat Sheets Tools, Tricks and Guides!

{ 29 comments… read them below or add one }

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

Great collection of cheat sheets my man.

Reply

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.

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kevin jordan July 3, 2011 at 3:48 am

Stephen
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
kevin

Reply

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.

Reply

Ted Wolfendale July 11, 2011 at 9:00 am

Stephen,
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.
Ted

Reply

Stephen July 30, 2011 at 11:01 pm

Ted,

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.

Reply

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.

Reply

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?

Thanks,

EJ

Reply

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.

Stephen

Reply

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.
Thanks

Paula

Reply

Stephen November 28, 2011 at 11:11 pm

Paula,

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!

Steve,
Here is the link to the zip file:
http://www.4hourlife.com/wp-content/uploads/2011/07/4-Hour-Life-Cheat-Sheets-and-Tools.zip

Reply

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.

Reply

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!

Stephen

Reply

ruth October 8, 2012 at 4:57 pm

THANK YOU, THANK YOU, THANK YOU!

Reply

Stephen October 8, 2012 at 6:41 pm

Your welcome, Your welcome, Your welcome

Reply

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.

Reply

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!

Stephen

Reply

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
http://www.4hourlife.com/wp-content/uploads/2011/07/4-Hour-Life-Cheat-Sheets-and-Tools.zip

Reply

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.

Stephen

Reply

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 !!!

Reply

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 stephen@4hourlife.com. Best of luck!!

Stephen

Reply

Stephen April 19, 2013 at 8:46 am

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

Stephen

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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.
Cedric

Reply

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.

Reply

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?

Best,

Stephen

Reply

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.

Again, THANK YOU.

Hamish

Reply

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!

Stephen

Reply

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.

Reply

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.

Stephen

Reply

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