The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman - Timothy Ferriss
Hunger is no longer the
driver for food intake. Tupperware is your friend, and the clock is your drill sergeant. Skipping
meals is not permitted, so purchase in bulk and prep food in advance if needed.
If you weigh less than 150 pounds, use the lower end of protein intake at four ounces protein
(or 30 grams for protein shakes) and have smaller portions for the add-ons: a quarter-cup of
nuts or one tablespoon of peanut butter or one tablespoon of extra-virgin olive oil (EVOO) or
macadamia oil.
Eat one of these meals every three waking hours:
Option 1: 50 grams of whey protein isolate + half a cup of nuts or two tablespoons of
peanut butter
peanut butter
Option 2: eight ounces of cooked, white, nonfatty fish (no salmon, mackerel, etc.) + half a
cup of nuts or two tablespoons of peanut butter. Acceptable fish include, but are not
limited to, lean tuna, white fish, bass, catfish, pike, whiting, and flounder.
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