The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman - Timothy Ferriss
(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.
Option 3: eight ounces of cooked turkey or chicken + half a cup of nuts or two tablespoons
of peanut butter
Option 4: eight ounces of cooked fattier protein: red meat (à la flank), ground beef, fatty fish,
annaabi.ee 
