Welcome to the 4 Hour Body Forum!

The 4 Hour Body book by Tim Ferriss is an amazing tool to help you obtain the body you want in just 4 hours. Our 4 Hour Body forum will help answer your questions, share your results & photos, and get you started on your 4 Hour Body transformation.

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Any Tips for Only a Small Gain on Treat Day?

I am planning on fasting for most of the day tomorrow with only one SCD a meal in the evening. The rest of the day will be fluids (water, green tea and cinnamon ...

Updated 3 hours ago

Question by Merri

Changing 1 exercise in Occam's protocol

Hi all, Long story, but i cannot do the second exercise of Workout B (leg press or squat) when doing the Occam's protocol Which leaves me with Workout A (2 exe...

Updated 5 hours ago

Question by mixy

Husband wants to go out to dinner?

My husband wants to go out to dinner tomorrow night and it isn't my cheat day. We are thinking of going to a Brazilian BBQ where there is lots of different meat...

Updated 5 hours ago

Question by DanniElle Jackson

Changing cheat day for 1 week

So I'm planning on switching cheat day (normally Saturday) to Sunday this week. It's memorial day weekend and I will be going back to my hometown on Sunday, to s...

Updated 5 hours ago

Question by Josh

If You Ever Get Tired or Bored with SCD Food, Try This

Reply to tip

So I have been eating the SCD way for three weeks now and it is going well. Must admit though that I was getting bored with the allowed foods. Here's what change...

Updated 6 hours ago

Tip by Merri

Female version of testosterone manipulation?

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I was reading about how pheromones affected Tim based on his diet, I was wondering if there was a female version which could spike, I don't know, estrogen? (That...

Updated 9 hours ago

Question by Chloe Mcleod

Should i skip cheat day this tomorrow?

my first cheat day was last week and I went completely wild. I am about one pound under my precheat weight and the end of this week. should i just skip tomorrow?...

Updated 3 hours ago

Question by Mags

A nice video that explains why everyone responds differently to SCD

I really liked this. Really hits home on how we are all different when it comes to weight loss or muscle building and the importance of tracking your data so yo...

Updated 10 hours ago

Question by Tomhole

SCD versus IF

I've just finished a small book "The Fast Diet: The Secret of Intermittent Fasting - Lose Weight, Stay Healthy, Live Longer". Frankly, I've found that...

Updated 12 hours ago

Question by Alexander

SCD is changing my alcohol habits

Just wanted to share some thoughts about how doing SCD goes along with my alcohol habits and preferences. I'm Russian and drinking heavily is in my veins, alas...

Updated 13 hours ago

Tip by Alexander

Fruit in protein powder smoothies. Allowed?

Hi all, I have started to reduce carbs, and one of the decissions has been made changing ...from carbi breakfasts: cereals, toasts, croissants.... ...to protei...

Updated 13 hours ago

Question by mixy

Lean Vs. Fatty Proteins

While I understand that TF says any kind of protein is acceptable, it seems like TF and many of the posters on here are mostly eating lean proteins. For sake ...

Updated 16 hours ago

Question by Slow Carb Believer

hi my name is peter,about me

i am 45 year old male weigh 274lb and just had pacemaker fitted,i really need to lose this weight,been on most diets and failed ,just done 43 days on hcg diet an...

Updated 17 hours ago

Question by Peter Edwards

Tip: Reclaim your Palette from the Food Industry

Have you ever had a Rosemary/Olive Oil Triscuit? =.) I have a friend, Jill, who brought a box of those to my place to share with a group of us girls during a cl...

Updated 17 hours ago

Tip by JoyMc

Why we gain weight on cheat day

Saw this on another forum and thought it might help folks not freak out so much on cheat day when they gain a lot of lbs. It's normal, and good for you. [BEGIN...

Updated 17 hours ago

Question by Tomhole

Occam's protocol + swimming consecutively?

Hi guys, I am about to start Occam's protocol and I have a question... I go to the swimming poll twice a week. The facilities have a gym, where i could do Occ...

Updated 1 day ago

Question by mixy

having guilt feelings when I don't eat chocolat

Hi all, I have been on and off on this diet for about 10 months now, with great results. I was weighing 78kg, which dropped really fast to 69KG, after gaining a ...

Updated 2 days ago

Question by Marijn Somers

Help! Losing muscle mass, body fat keeps increasing

I've been tracking my body measurements and using a bioimpedance scale. My lean mass keeps decreasing and my body fat is increasing. I need help! I followed Aka...

Updated 2 days ago

Question by Heidi

Hitting a plateau

So this has been asked before but I can't find one that's current. I was SO GOOD on 4-Hr-body I've lost enough weight that people are noticing I look better. BUT...

Updated 2 days ago

Question by 4hourRookie

Non Planned Cheat Help/Damage Control

Hello, I am currently doing the SCD and while I'm very disciplined for the most part, I had an all day meeting for my job where lunch was provided; I had assume...

Updated 2 days ago

Question by Slow Carb Believer

It's 5:00 pm, I'm hungry, what can I snack upon?

Hi 4hourPeople, Almost every evening I have this pang of hunger. Prior to following 4 hour body plan, this was a cinch to answer. I'd have a whole-wheat bread...

Updated 3 days ago

Question by mavakil

Has anyone had their periods stop after starting the slow-carb diet?

Reply Now

My periods disappeared for 3 months after starting the slow-card diet, until I went back to my normal diet. I had one cheat day per week as recommended. I am veg...

Updated 3 days ago

Question by Galia Knight

TIP: Avoid whey protein when burning fat!

A LOT of people following the slow carb diet to burn fat are getting lazy and using protein powders to meet the '30g of protein within 30 minutes of waking' requ...

Updated 3 days ago

Question by LauraCox

How many garlic cloves replace 200mg of garlic extract?

Hi I want to follow the PAGG routine. However for the garlic extract part I want to go the whole food route and consume the required amount by eating garlic clov...

Updated 3 days ago

Question by Galia Knight

Giving up artificial sweeteners

I decided this week I would give up artificial sweeteners altogether and see if this increases my results. Since I started the diet, I've still been having Sple...

Updated 3 days ago

Question by Emma Chace

Processed sugar is THE drug

Reply to tip

I was analyzing my obsession to ice cream and carrot cakes which I consumed in ridiculous amounts on the last cheat day. I do believe in the cheat day and have n...

Updated 3 days ago

Tip by Alexander

Slow-carb foods allowed / not allowed

Can someone please post a comprehensive list of exactly what foods are allowed and not allowed on the slow-carb diet? I keep hearing contradicting things and jus...

Updated 3 days ago

Question by rafaeld

Not doing what I expected

I have been on the diet for 2 weeks and don't think I have lost any weight. I have about 25 lbs to loose. I have cut out my typical 2-3 beers daily, and carbs....

Updated 3 days ago

Question by Robin Vistnes

Is pan frying okay for SCD?

Frankly, subconsciously I'm trying to avoid frying stuff for SCD as much as possible. I'm totally fine and love steaming and baking but something I do want to pa...

Updated 3 days ago

Question by Alexander

HELP - cheat day becomes cheat days

I've been on and off the SCD for 6 months and made good consistent progress at the beginning. For the past few months my cheat day has become a cheat weekend or...

Updated 4 days ago

Question by Jenny L

Alright guys, cheat day 3. I have some progress questions.

Today is my 3rd "weigh in and measure day." I've lost approx. 5.5lbs in 3 weeks (I say approx. b/c my scale seems to be a little messed up, and fluctua...

Updated 4 days ago

Question by Josh

Beans- how much? also Tim says they can be skipped?

So I've looked through the book and can't find what the MED of beans is- anyone have any thoughts on this? Most beans are 130 grams per serving but on my plate t...

Updated 4 days ago

Question by wombat

Meal Pictures

Has the "community" settled on the best service, forum or app that people use for taking pics of their meals? It seems to be a powerful idea, but it a...

Updated 4 days ago

Question by Ron Houseman

Can you flush out sugar?

Once a week at most I will sip on a diet splenda Lipton green tea (no sugar, no calories). Today I grabbed one at the store and drank about 8 ounces before reali...

Updated 4 days ago

Question by Member

Nose Bleeds

Hey Folks, I started this diet about a month ago. During this time I have started getting nosebleeds at night. It did all start after a very hard sneeze one day...

Updated 4 days ago

Question by Patrick Ernst

4 week check in

Hi, I have been on this diet for 4 weeks straight. I've been pretty good about finding a routine even though my routine varies. I find that preparation is key....

Updated 5 days ago

Question by Richard S

From 300 to 210, 265 to 195, 258 to ???

Hey 4 hour people! I'm Chad. I've been browsing your site over the last couple days and I was very impressed with the level of knowledge on this forum. I definit...

Updated 5 days ago

Question by Chad Hassler

Found this interesting recipe

Baked Cod with Beans and Chorizo This healthy meal in bursting with color, flavor and plenty of nutrition. It is also a quick and easy meal and you should have...

Updated 5 days ago

Question by Juan Perez

Week one and trouble with binge

Hi everyone, I'm new to the 4HB, this is my first week on the "new life style" I call it that because for me, this isn't just a "diet" but a ...

Updated 5 days ago

Question by Taylor Lannan

How long to to 4HB before break?

I have been on 4HB going on 7 weeks and I am LOVING it! I am 100% strict and although the weight hasn't fallen off it is in a downward trend which is all I can ...

Updated 5 days ago

Question by DanniElle Jackson

Cheat day! :D

Today is a planned cheat day. Hubby and I are celebrating our 23rd wedding anniversary. A nice dinner, desert and champagne will all likely be involved, No...

Updated 5 days ago

Question by Amanda Ridding

Getting made fun of because of your diet?

Anyone run into a situation where they got made fun of because of the way you eat? I have been doing the diet for 3 months and I also get joking knocks at work...

Updated 6 days ago

Question by Travis Mitchell

South Asian / Indian Food Reciepies

Does anyone here tend to eat Indian food at all or incorporate the recipes in some ways? I am not an Indian but I love Indian food and I cook a lot too. Also, I ...

Updated 6 days ago

Question by Dreamer

Potassium supplement

Ok, so I have started to use the MyFitnessPal app to track daily food intake. Way easier than my spreadsheeet as it tracks all nutrients, not just calories, car...

Updated 6 days ago

Question by Tomhole

Breakfast replacement - Black Bean Soy Milk & Workout questions~

Reply Now

I am going to start Insanity workout and plan to do it in the morning. What should i do with the breakfast replacement. I dont know what protein shake would be h...

Updated 6 days ago

Question by Debbie W

New member needs a buddy

Hey, I'm Aaron, 37 years old and need to lose more than 100 pounds. I would like a buddy/mentor to help me get started and keep me accountable. I'm very analyt...

Updated 6 days ago

Question by Aaron Harris

doing cardio\sport on SCD

Hey guys, I've been on the SCD for 3 months now. At first I was doing minimal cardio, mainly weight training 4 times a week whilst on SCD. I went down from 98 ...

Updated 6 days ago

Question by garystewart51

Female. Bacon. Splenda. Crossfit. Plateau?

Alright, here's my situation! I started SCD almost 2 months ago... the first two weeks were EXCELLENT! I was loving it. At the same time I joined crossfit and co...

Updated 6 days ago

Question by Michelle Sleiman

20 grams of protein per meal?

On page 96 in "The 4-Hour Body" the book says "Get at least 20 grams of protein per meal" Is this correct? 20 grams is less than one ounce,...

Updated 6 days ago

Question by Hal Taylor

Success Story (so far)

I love Akane's updates and always enjoy reading them. I thought I would report in as well because I hit another milestone this week: I reached my target weight ...

Updated 6 days ago

Question by Tomhole