4HB Cheat Day Cheat Sheet


UPDATED, Version 2.1

Since my weight loss has not been as much as I wish it were, and I know I have not been following the 4HB program exactly, especially the tips about how to make Cheat Day less egregious, I am making a short 4 Hour Body (4HB) Cheat Day Cheat Sheet to help me remember what to do on Cheat Days.

A summary of all the things Tim mentions to short-circuit weight gain on Cheat Day:

  1. Start the day with a normal, slow carb meal, including your AGG.
  2. Before any meal with carbs, spend 60-90 seconds exercising — air squats, wall presses (arm extensions against a wall), chest pulls ( using bands).
  3. Take 2.4 grams Super Cissus 30-minutes prior to a meal (three 0.8 gram capsules if you are using the USP Labs pills Tim recommends).
  4. Drink a small amount of fructose (Tim uses grapefruit juice) immediately prior to each cheat meal.
  5. Drink some caffeine or yerba mate before or with your meal to speed processing of food.
  6. Use cinnamon and citrus juice (lemon in water, citrus kombucha, etc.) with your meal.
  7. More 60-90 second exercise 90 minutes after each cheat meal.

Other tips (not time-related to meals or related specifically to Cheat Day):

  • Avoid Splenda
  • Eat fermented foods
  • Add probiotics and prebiotics to your regimen
  • Eat enough fat at larger meals
  • Make lunch and dinner take 30 minutes or more

Here is a PDF of this info for printing: New John’s 4HB Cheat Day Cheat Sheet v2.1

It’s a 5×3 text box which can be cut out and put on an index card or in a wallet or purse.

If I missed something, please let me know in the comments and I’ll add it in (with credit, of course).

12 responses to “4HB Cheat Day Cheat Sheet”

  1. Pingback: Day Thirty-six (Sa, 110205) – 4 Hour Body (4HB) Cheat Day Cheat Sheet | New John for a New Year·

  2. Brilliant! I’ve only ever drank grapefruit juice before lunch, but I suppose that drinking it before every meal also makes sense. Bookmarked!

    • I read it as “before every carbolicious meal.” Yesterday was my second cheat day but, unfortunately, I did not follow all the tips to the latter so I am not sure how good a datum point it will be in my experience with trying to minimize the damage done by cheat days.

      And thanks for the bookmark. I’ve added you to my blogroll. =)

    • Good luck Dan!

      BTW — I love the look of your site. Nicely done.

      I’ve added a link to your site to my post and will put it in my sidebar blogroll shortly.

      Work strong, brother!

  4. Great idea – something small and practical for you to carry around to keep us on when when we forget eh?

    However, I’d prefer your proper blog URL..I feel it’s nicer and easier to type when it’s printed out.

    Thanks – you’re on my blogroll ^^

    http://www.fourhourbodysupplies.com

    • You may be right, Aaron. The approach I have always taken is make it as simple as possible. The more characters people have to enter to get to the site, the less likely they are to do so. By using the WP shortlink, I figure I increase the odds that someone who sees the Cheat Sheet will actually take the time to come check out my blog.

      Maybe I could come up with a logo or something that includes the full URL and put it at the top….

      Meanwhile, I’m happy to support honest entrepreneurs; keep and helping people make better lives. =)

      Thanks for the encouragement!

  5. My cheat day weight gain NOT using your cheat sheet: +4lbs
    My cheat day weight gain USING your cheat sheet: +2.2lbs
    Thanks for saving me 1.8lbs this weekend!

  6. 60-90 of each movement? like a shot glass full of grapefruit juice before each cheat meal?

    Marcus

    • Marcus —

      60-90 seconds total exercise. Generally, I’d do 25 reps each of squats and wall tri-extensions.

      As for grapefruit juice, I always took it as a small glass (8 oz. or so). If I had a big container, I’d have 2-3 swigs from it.

      Good luck! =)

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