Four Hour Body Slow Carb Binge Day Cheat Sheet

Download the 4-Hour Body Binge Day Cheat Sheet Below

You can also view and download the entire collection of 4-Hour Body Cheat Sheets or visit my resource page for a quick visual guide of the various 4-Hour Body workout routines, vitamins and supplement protocols.  You can also check out my new 4-Hour Chef resource page for a summary of meta-learning and various concepts/resources from Tim’s latest book.

Download the PDF Click Here

The Four Hour Body Slow Carb Diet Binge Day Cheat Sheet


{ 4 comments… read them below or add one }

Matt April 17, 2013 at 4:00 pm

I found the squats & wall presses after eating crap meals, along with a general reduction in processed carbs (particularly in the evening) was enough to see my health sky rocket and shed about 5kilos of excess fat. Its a great weight loss trick outside of following the slow carb diet all the way through


Stephen April 19, 2013 at 8:35 am

This is great advice Matt. My problem is always finding the motivation to do this after eating. I recently pulled out the kettlebell and found doing this before meals seems to help some. I may give your idea a try!


heather August 4, 2015 at 5:14 pm


A little confused. Am i supposed to do air squats, etc everyday, several times a day or only on binge days. Please clarify.



Stephen August 5, 2015 at 9:45 am

Hi Heather,

The exercises on this cheat sheet are to activate your Glut 4 receptors and help your body avoid storing unnecessary calories as fat during the binge. You could do this on non-binge days as well, but it probably isn’t necessary.

– Stephen


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