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

4-Hour Body | Vitamins and Supplements Cheat Sheet

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

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4-Hour Body | Big 8 Workout Cheat Sheet

Big-8-Workout-Cheat-Sheet

4 Hour Body | Occam’s Protocol Audio Counting

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4 Hour Body | Occam’s Protocol Cheat Sheets

Occam's-2
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4 Hour Body | Measurements

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4 Hour Body | Adventures In Tripling Testosterone

Adventures-in-Tripling-Testosterone

4 Hour Body | Binge Day Cheat Sheet

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4 Hour Body | Perfecting Sleep Cheat Sheet

perfecting-sleep-cheat-sheet

4 Hour Body | Comprehensive Cheat Sheet

comprehensive-cheat-sheet

4 Hour Body | General Nutrition and Slow Carb Diet

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fat-loss
Slow-Carb-Cookbook-4-Hour-Body

4 Hour Body | Spanish Resources

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4 Hour Body | The 15 Minute Female Orgasm

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Download Them All with Just one Click!

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{ 11 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.

Reply

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

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