8AlSL lC8

1he 4Pour Workweek

1hls ls a whole new ball game Plghly recommended" ur SLewarL u lrledman advlser Lo !ack
Welch and former dlrecLor of Lhe Work/Llfe lnLegraLlon rogram aL Lhe WharLon School unlverslLy
of ennsylvanla
lL's abouL Llme Lhls book was wrlLLen lL ls a longoverdue manlfesLo for Lhe moblle llfesLyle and 1lm
lerrlss ls Lhe ldeal ambassador 1hls wlll be huge" !ack Canfleld cocreaLor of Chlcken Soup for Lhe
Soul 100+ mllllon coples sold
SLunnlng and amazlng lrom mlnlreLlremenLs Lo ouLsourclng your llfe lL's all here WheLher you're
a wage slave or a lorLune 300 CLC Lhls book wlll change your llfe!" hll 1own new ?ork 1lmes
besLselllng auLhor of 8ule #1
1he 4Pour Workweek ls a new way of solvlng a very old problem [usL how can we work Lo llve and
prevenL our llves from belng all abouL work? A world of lnflnlLe opLlons awalLs Lhose who would read
Lhls book and be lnsplred by lL!" Mlchael L Cerber founder and chalrman of LMyLh Worldwlde
and Lhe world's #1 small buslness guru
1lmoLhy has packed more llves lnLo hls 29 years Lhan SLeve !obs has ln hls 31" 1om loremskl
[ournallsL and publlsher of SlllconvalleyWaLchercom
lf you wanL Lo llve llfe on your own Lerms Lhls ls your blueprlnL" Mlke Maples cofounder of
MoLlve CommunlcaLlons (lC Lo $260M markeL cap) and foundlng execuLlve of 1lvoll (sold Lo l8M for
$730M)
1hanks Lo 1lm lerrlss l have more Llme ln my llfe Lo Lravel spend Llme wlLh famlly and wrlLe book
blurbs 1hls ls a dazzllng and hlghly useful work" A ! !acobs edlLoraLlarge of Lsqulre magazlne
and auLhor of 1he knowlLAll
1lm ls lndlana !ones for Lhe dlglLal age l've already used hls advlce Lo go spearflshlng on remoLe
lslands and skl Lhe besL hldden slopes of ArgenLlna Slmply puL do whaL he says and you can llve llke
a mllllonalre" AlberL ope derlvaLlves speclallsL aL u8S World PeadquarLers
8eadlng Lhls book ls llke puLLlng a few zeros on your lncome 1lm brlngs llfesLyle Lo a new level
llsLen Lo hlm!" Mlchael u kerlln Mcklnsey Company consulLanL Lo 8ushCllnLon kaLrlna lund
and a ! Wllllam lulbrlghL Scholar
arL sclenLlsL and parL advenLure hunLer 1lm lerrlss has creaLed a road map for an enLlrely new
world l devoured Lhls book ln one slLLlng l have seen noLhlng llke lL" Charles L 8rock chalrman
and CLC of 8rock CaplLal Croup former ClC CCC and general counsel of ScholasLlc lnc and
former presldenL of Lhe Parvard Law School AssoclaLlon
CuLsourclng ls no longer [usL for lorLune 300 companles Small and mldslzed flrms as well as busy
professlonals can ouLsource Lhelr work Lo lncrease Lhelr producLlvlLy and free Llme for more
lmporLanL commlLmenLs lL's Llme for Lhe world Lo Lake advanLage of Lhls revoluLlon" vlvek
kulkarnl CLC of 8rlckwork lndla and former l1 secreLary of 8angalore credlLed as Lhe Lechno
bureaucraL" who helped make 8angalore an l1 desLlnaLlon ln lndla
1lm ls Lhe masLer! l should know l followed hls rags Lo rlches paLh and waLched hlm Lransform
hlmself from compeLlLlve flghLer Lo enLrepreneur Pe Lears aparL convenLlonal assumpLlons unLll he
flnds a beLLer way" uan arLland Lmmy Awardwlnnlng producer of Amerlcan Plgh and Welcome
Lo Lhe uollhouse
1he 4Pour Workweek ls an absoluLe necesslLy for Lhose advenLurous souls who wanL Lo llve llfe Lo
lLs fullesL 8uy lL and read lL before you sacrlflce any more!" !ohn Lusk group producL manager aL
MlcrosofL World PeadquarLers
lf you wanL Lo llve your dreams now and noL ln 20 or 30 years buy Lhls book!" Laura 8oden
chalrman of Lhe Slllcon valley AssoclaLlon of SLarLup LnLrepreneurs and a lecLurer ln CorporaLe
llnance aL San !ose SLaLe unlverslLy
WlLh Lhls klnd of Llme managemenL and focus on Lhe lmporLanL Lhlngs ln llfe people should be able
Lo geL 13 Llmes as much done ln a normal workweek" 1lm uraper founder of uraper llsher
!urveLson flnanclers Lo lnnovaLors lncludlng PoLmall Skype and CverLurecom
1lm has done whaL mosL people only dream of dolng l can'L belleve he ls golng Lo leL hls secreLs ouL
of Lhe bag 1hls book ls a musL read!" SLephen key Lop lnvenLor and Leam deslgner of 1eddy
8uxpln and Lazer 1ag and a consulLanL Lo Lhe Lelevlslon show Amerlcan lnvenLor

ALSC 8? 1lMC1P? lL88lSS
1he 4Pour Workweek





CopyrlghL 2010 by 1lm lerrlss
All rlghLs reserved
ubllshed ln Lhe unlLed SLaLes by Crown ArcheLype
an lmprlnL of Lhe Crown ubllshlng Croup
a dlvlslon of 8andom Pouse lnc new ?ork
wwwcrownpubllshlngcom
Crown ArcheLype wlLh colophon ls a reglsLered Lrademark of 8andom Pouse lnc
All reglsLered Lrademarks ln Lhls book are properLy of Lhelr respecLlve owners
Llbrary of Congress CaLaloglnglnubllcaLlon uaLa
lerrlss 1lmoLhy
1he 4hour body / 1lmoLhy lerrlss 1sL ed
lncludes blbllographlcal references and lndex
1 PealLh 2 hyslcal flLness 3 WelghL loss l 1lLle
ll 1lLle lourhour body
8A773l47 2010
6137dc22
2010018333
elS8n 9780307463634
All lllusLraLlons by lred Paynes/Padel SLudlo unless oLherwlse noLed ln Lhe hoLo and lllusLraLlon
CredlLs secLlon
!ackeL fronLflap phoLos (Lop) (c) Mark 8elfklnd (boLLom) (c) hoLos Laken by lnge Cook provlded
courLesy of LlllngLon uarden hu
v31

lor my parenLs who LaughL a llLLle
helllon LhaL marchlng Lo a dlfferenL
drummer was a good Lhlng l love you boLh
and owe you everyLhlng Mom sorry abouL
all Lhe crazy experlmenLs
SupporL good sclence
10 of all auLhor royalLles are donaLed
Lo curedrlven research
lncludlng Lhe excellenL work of
SL !ude Chlldren's 8esearch PosplLal

LlS1 Cl lLLuS18A1lCnS
C8Cunu ZL8CCL11lnC S1A81Lu Anu SWA8A!
Comparlson of MeLhods for LsLlmaLlng 8odyfaL
Male Lxamples8odyfaL
lemale Lxamples8odyfaL
8amlL SeLhl's 8eLLlng CharL
WelghL Cllde aLh


Su818AC1lnC lA1
Comparlson of uleLary laLs and Clls
Alr SquaLs
Wall resses
ChesL ulls
8ay Cornlse's laLLoss SpreadsheeL
ConLlnuous Clucose MonlLor
Clucose 1rend lerrlss 1lm
Modal uay lerrlss 1lm
Clucose 1rend SepLember 23
Clucose 1rend SepLember 26
1esLosLerone and nandrolone


AuulnC MuSCLL
1he keLLlebell Swlng
1ouchandCo ueadllfLs
1woLegged CluLe AcLlvaLlon 8alses
llylng uog
1he MyoLaLlc Crunch
Abdomlnal Muscles
CaL vomlL Lxerclse
lronL lank
Slde lank
Plp llexor SLreLch
AlphaAcLlnln 3 (AC1n3)
1lme lerrlss 8eforeandAfLer ShoLs
ulldown
Machlne Shoulder ress
1he Locked oslLlon
SllghL lncllne/uecllne 8ench ress
Leg ress
8arbell Cverhead ress
SquaL
Sample WorkouLs Calendars
1he ?aLes" 8enL 8ow
1he 8everse urag Curl
Sacroplasmlc PyperLrophy and Myoflbrlllar PyerLrophy


lM8CvlnC SLx
ConvenLlonal Mlsslonary and lmprovedAngle Mlsslonary
lmprovedressure Mlsslonary
ConvenLlonal Cowglrl and lmprovedressure Cowglrl
1he CllLorls
1he 13MlnuLe lemale Crgasm
1he PypoLhalamuslLulLary1esLosLerone Axls (P1A)
1he MensLrual Cycle


L8lLC1lnC SLLL
llL8lL Sleep Analysls
WakeMaLe Sleep Analysls
ZeoCood Sleep Lxample
Zeo8ad Sleep Lxample
Monophaslc Sleep and olyphaslc Sleep


8LvL8SlnC ln!u8lLS
8arefooL Walker's leeL and Modern Man's leeL
SLaLlc 8ack
SLaLlc LxLenslon oslLlon on Llbows
Shoulder 8rldge wlLh lllow
AcLlve 8rldges wlLh lllow
Suplne Croln rogresslve ln 1ower
AlLernaLlve Suplne Croln on Chalr
Alr 8ench
A81 8efore and AfLer
1horacodorsal lascla
1he Chop and LlfL
lull and Palfkneellng
ldeal lacemenL on Cne Llne
1rlcep 8ope ALLachmenL
SlngleLeg llexlblllLy AssessmenL
uownLefL Chop ldeal lacemenL
1urklsh CeLup
SLarL and llnlsh of 1woArm SlngleLeg ueadllfL


8unnlnC lAS1L8 Anu lAS1L8
Plp llexors SLreLch
8everse Lunge uemonsLraLlon
unLralned and 1ralned SLarL oslLlons
8everse Pyper(exLenslon) on a 8ench and Swlss 8all
Lnzyme AcLlvlLy Craph
Super Cuad SLreLch
elvlc SymmeLry and CluLe llexlblllLy SLreLches
8eposlLlonlng Lhe elvls
reWorkouL CluLe AcLlvaLlon
8unnlng by Lhe numbers vldeo SnapshoLs
ulagram of LnergeLlc SysLems
1aper Schedule
12Weeks Lo 30k Schedules


CL11lnC S18CnCL8
Pow Lo erform Lhe ConvenLlonal ueadllfL
8renchress lyomeLrlcs
1he 1orLure 1wlsL
1he Sumo ueadllfL
1he Sharapova SlLup !anda
8ench resslng 834 ounds SeL up
8ench resslng 834 ounds 1echnlque


l8CM SWlMMlnC 1C SWlnClnC
lull SLroke
1he Cushlon
1he SloL
lmpacL oslLlon
PlsLorlcal CS8s
Area of lmpacL (ACl)
Angle L
racLlclng ?our Angles


ALnulCLS Anu Lx18AS
WelghL (lood) Converslons
8ody WelghL Converslons
volume (lood) Converslons
Muscles of Lhe 8ody (arLlal)
1oday's 8andom Medlcal news
value Crld
number of 8espondenLs by WelghL Loss
Average WelghL LosL by number of Meals er uay


CCn1Ln1S
LlS1 Cl lLLuS18A1lCnS
S1A81 PL8L
1hlnner 8lgger lasLer SLronger? Pow Lo use 1hls 8ook
lunuAMLn1ALSll8S1 Anu lC8LMCS1
1he Mlnlmum LffecLlve uose lrom Mlcrowaves Lo laLLoss
8ules 1haL Change Lhe 8ules LveryLhlng opular ls Wrong
C8Cunu ZL8CCL11lnC S1A81Lu Anu SWA8A!
1he Para[uku MomenL 1he ueclslon Lo 8ecome a CompleLe Puman
Lluslve 8odyfaL Where Are ?ou 8eally?
lrom hoLos Lo lear Maklng lallure lmposslble
Su818AC1lnC lA1
8ASlCS
1he SlowCarb uleL l Pow Lo Lose 20 ounds ln 30 uays WlLhouL Lxerclse
1he SlowCarb uleL ll 1he llner olnLs and Common CuesLlons
uamage ConLrol revenLlng laL Caln When ?ou 8lnge
1he lour Porsemen of laLLoss ACC
AuvAnCLu
lce Age MasLerlng 1emperaLure Lo ManlpulaLe WelghL
1he Clucose SwlLch 8eauLlful number 100
1he LasL Mlle Loslng Lhe llnal 310 ounds
AuulnC MuSCLL
8ulldlng Lhe erfecL osLerlor (or Loslng 100+ ounds)
SlxMlnuLe Abs 1wo Lxerclses 1haL AcLually Work
lrom Ceek Lo lreak Pow Lo Caln 34 ounds ln 28 uays
Cccam's roLocol l A MlnlmallsL Approach Lo Mass
Cccam's roLocol ll 1he llner olnLs
lM8CvlnC SLx
1he 13MlnuLe lemale CrgasmarL un
1he 13MlnuLe lemale CrgasmarL ueux
Sex Machlne l AdvenLures ln 1rlpllng 1esLosLerone
Pappy Lndlngs and uoubllng Sperm CounL
L8lLC1lnC SLLL
Lnglneerlng Lhe erfecL nlghL's Sleep
8ecomlng uberman Sleeplng Less wlLh olyphaslc Sleep
8LvL8SlnC ln!u8lLS
8everslng ermanenL" ln[urles
Pow Lo ay for a 8each vacaLlon wlLh Cne PosplLal vlslL
rePab ln[uryrooflng Lhe 8ody
8unnlnC lAS1L8 Anu lA81PL8
Packlng Lhe nlL Comblne l rellmlnarles!umplng Plgher
Packlng Lhe nlL Comblne ll 8unnlng lasLer
ulLraendurance l Colng from 3k Lo 30k ln 12 Weekshase l
ulLraendurance ll Colng from 3k Lo 30k ln 12 Weekshase ll
CL11lnC S18CnCL8
LfforLless Superhuman 8reaklng World 8ecords wlLh 8arry 8oss
LaLlng Lhe LlephanL Pow Lo Add 100 ounds Lo ?our 8ench ress
l8CM SWlMMlnC 1C SWlnClnC
Pow l Learned Lo Swlm LfforLlessly ln 10 uays
1he ArchlLecLure of 8abe 8uLh
Pow Lo Pold ?our 8reaLh Longer 1han Poudlnl
Cn LCnCL8 Anu 8L11L8 LllL
Llvlng lorever vacclnes 8leedlng and CLher lun
CLCSlnC 1PCuCP1S
Closlng 1houghLs 1he 1ro[an Porse
ALnulCLS Anu Lx18AS
Pelpful MeasuremenLs and Converslons
CeLLlng 1esLedlrom nuLrlenLs Lo Muscle llbers
Muscles of Lhe 8ody (arLlal)
1he value of SelfLxperlmenLaLlon
SpoLLlng 8ad Sclence 101 Pow noL Lo 1rlck ?ourself
SpoLLlng 8ad Sclence 102 So ?ou Pave a lll
1he SlowCarb uleL194 eople
Sex Machlne ll ueLalls and uangers
1he MeaLless Machlne l 8easons Lo 1ry a lanL8ased uleL for 1wo Weeks
1he MeaLless Machlne ll A 28uay LxperlmenL
8CnuS MA1L8lAL
SpoL 8educLlon 8evlslLed 8emovlng SLubborn 1hlgh laL
8ecomlng 8rad lLL uses and Abuses of unA
1he Chlna SLudy A WelllnLenLloned CrlLlque
Peavy MeLal ?our ersonal 1oxln Map
1he 1op 10 8easons Why 8Ml ls 8ogus
Pyperclocklng and 8elaLed Mlschlef Pow Lo lncrease SLrengLh 10 ln Cne WorkouL
CreaLlvlLy on uemand 1he romlses and uangers of SmarL urugs
An AlLernaLlve Lo uleLlng 1he 8odyfaL SeL olnL and 1rlcklng Lhe PypoLhalamus
ACknCWLLuCMLn1S
PC1C Anu lLLuS18A1lCn C8Lul1S
lnuLx

1lM'S ulSCLAlML8
lease don'L be sLupld and klll yourself lL would make us boLh qulLe unhappy ConsulL a docLor
before dolng anyLhlng ln Lhls book



u8LlSPL8'S ulSCLAlML8
1he maLerlal ln Lhls book ls for lnformaLlonal purposes only As each lndlvldual slLuaLlon ls unlque
you should use proper dlscreLlon ln consulLaLlon wlLh a healLh care pracLlLloner before underLaklng
Lhe dleL exerclses and Lechnlques descrlbed ln Lhls book 1he auLhor and publlsher expressly
dlsclalm responslblllLy for any adverse effecLs LhaL may resulL from Lhe use or appllcaLlon of Lhe
lnformaLlon conLalned ln Lhls book

Cn 1PL SPCuLuL8S Cl ClAn1S
l am noL Lhe experL l'm Lhe gulde and explorer
lf you flnd anyLhlng amazlng ln Lhls book lL's Lhanks Lo Lhe brllllanL mlnds who helped as resources
crlLlcs conLrlbuLors proofreaders and references lf you flnd anyLhlng rldlculous ln Lhls book lL's
because l dldn'L heed Lhelr advlce
1hough lndebLed Lo hundreds of people l wlsh Lo Lhank a few of Lhem upfronL here llsLed ln
alphabeLlcal order (sLlll more ln Lhe acknowledgmenLs)


Alexandra Carmlchael
Andrew Pyde
Ann Mlurako hu
8arry 8oss
8en Coldacre Mu
8rlan Mackenzle
Casey vlaLor
Chad lowler
Charles ollquln
Charlle Poehn
Chrls MasLer[ohn
Chrls Sacca
Club P llLness
Cralg 8uhler
uanlel 8eda
uave alumbo
uavld 8lalne
uean karnazes
uorlan ?aLes
uoug McCuff Mu
ur !ohn 8erardl
ur !usLln Mager
ur Lee Wolfer
ur Mary uan Lades
ur Mlchael Lades
ur 8oss 1ucker
ur SeLh 8oberLs
ur SLuarL McClll
ur 1erLlus kohn
ur 1lmoLhy noakes
uusLln CurLls
LlllngLon uarden hu
Lrlc losLer
Cary 1aubes
Cray Cook
!alme Cevallos
!8 8enna
!effrey 8 Madoff
!oe uelranco
!oe ollsh
!ohn 8omano
kelly SLarreLL
Marle lorleo
Mark 8ell
Mark Cheng
Marque 8oseman
MarLy Callagher
MaLL 8rzyckl
MaLL Mullenweg
Mlchael Lllsberg
Mlchael Levln
Mlke Mahler
Mlke Maples
naLe Creen
nell SLrauss
nlcole uaedone
nlna ParLley
avel 1saLsoullne
eLe Lgoscue
hll Llbln
8amlL SeLhl
8ay Cronlse
ScoLL !urek
Sean 8onner
1allulah Sulls
1erry Laughlln
1he uexcom 1eam
(especlally kerl Welndel)
1he Cne1asLe 1eam
1he klwl
1homas 8llllngs
1racy 8elfklnd
1revor Clalborne
vloleL 8lue
Wllllam Llewellyn
?url v Crlko hu
Zack LvenLsh


S1A81 PL8L

1PlnnL8 8lCCL8 lAS1L8 S18CnCL8?
Pow Lo use 1hls 8ook
uoes hlsLory record any case ln whlch Lhe ma[orlLy was rlghL?
8oberL Pelnleln
l love fools' experlmenLs
l'm always maklng Lhem
Charles uarwln
MCun1Aln vlLW CALllC8nlA 10 M l8luA?
Shorellne AmphlLheaLer was rocklng
More Lhan 20000 people had Lurned ouL aL norLhern Callfornla's largesL muslc venue Lo hear nlne
lnch nalls loud and ln charge on whaL was expecLed Lo be Lhelr lasL Lour
8acksLage Lhere was more unusual enLerLalnmenL
uude l go lnLo Lhe sLall Lo Lake care of buslness and l look over and see Lhe Lop of 1lm's head
popplng above Lhe dlvlder Pe was dolng f*cklng alr squaLs ln Lhe men's room ln compleLe sllence"
Clenn a vldeographer and frlend bursL ouL laughlng as he reenacLed my Lechnlque 1o be honesL he
needed Lo geL hls Lhlghs closer Lo parallel
lorLy alr squaLs Lo be exacL" l offered
kevln 8ose founder of ulgg one of Lhe Lop300 mosL popular webslLes ln Lhe world [olned ln Lhe
laughLer and ralsed a beer Lo LoasL Lhe lncldenL l on Lhe oLher hand was eager Lo move on Lo Lhe
maln evenL
ln Lhe nexL 43 mlnuLes l consumed almosL Lwo fullslze barbecue chlcken plzzas and Lhree handfuls
of mlxed nuLs for a cumulaLlve LoLal of abouL 4400 calorles lL was my fourLh meal of Lhe day
breakfasL havlng conslsLed of Lwo glasses of grapefrulL [ulce a large cup of coffee wlLh clnnamon
Lwo chocolaLe crolssanLs and Lwo bear claws
1he more lnLeresLlng porLlon of Lhe sLory sLarLed well afLer 1renL 8eznor lefL Lhe sLage
8oughly 72 hours laLer l LesLed my bodyfaL percenLage wlLh an ulLrasound analyzer deslgned by a
physlclsL ouL of Lawrence Llvermore naLlonal LaboraLory
CharLlng Lhe progress on my laLesL experlmenL l'd dropped from 119 Lo 102 bodyfaL a 14
reducLlon of Lhe LoLal faL on my body ln 14 days
Pow? 1lmed doses of garllc sugar cane and Lea exLracLs among oLher Lhlngs
1he process wasn'L punlshlng lL wasn'L hard 1lny changes were all lL Look 1lny changes LhaL whlle
small ln lsolaLlon produced enormous changes when used ln comblnaLlon
WanL Lo exLend Lhe faLburnlng halfllfe of caffelne? narlngenln a useful llLLle molecule ln grapefrulL
[ulce does [usL Lhe Lrlck
need Lo lncrease lnsulln senslLlvlLy before blngelng once per week? !usL add some clnnamon Lo your
pasLrles on SaLurday mornlng and you can geL Lhe [ob done
WanL Lo blunL your blood glucose for 60 mlnuLes whlle you eaL a hlghcarb meal gullLfree? 1here are
a halfdozen opLlons
8uL 2 bodyfaL ln Lwo weeks? Pow can LhaL be posslble lf many general pracLlLloners clalm LhaL lL's
lmposslble Lo lose more Lhan Lwo pounds of faL per week? Pere's Lhe sad LruLh mosL of Lhe oneslze
flLsall rules Lhls belng one example haven'L been fleldLesLed for excepLlons
?ou can'L change your muscle flber Lype? Sure you can CeneLlcs be damned
Calorles ln and calorles ouL? lL's lncompleLe aL besL l've losL faL whlle grossly overfeedlng
Cheesecake be pralsed
1he llsL goes on and on
lL's obvlous LhaL Lhe rules requlre some rewrlLlng
1haL's whaL Lhls book ls for
ulary of a Madman
1he sprlng of 2007 was an exclLlng Llme for me
My flrsL book afLer belng Lurned down by 26 ouL of 27 publlshers had [usL hlL Lhe new ?ork 1lmes
besLseller llsL and seemed headed for #1 on Lhe buslness llsL where lL landed several monLhs laLer
no one was more dumbfounded Lhan me
Cne parLlcularly beauLlful mornlng ln San !ose l had my flrsL ma[or medla phone lnLervlew wlLh Cllve
1hompson of Wlred magazlne uurlng our prelnLervlew small chaL l apologlzed lf l sounded buzzed
l was l had [usL flnlshed a 10mlnuLe workouL followlng a double espresso on an empLy sLomach lL
was a new experlmenL LhaL would Lake me Lo slngledlglL bodyfaL wlLh Lwo such sesslons per week
Cllve wanLed Lo Lalk Lo me abouL emall and webslLes llke 1wlLLer 8efore we goL sLarLed and as a
segue from Lhe workouL commenL l [oked LhaL Lhe ma[or fears of modern man could be bolled down
Lo Lwo Lhlngs Loo much emall and geLLlng faL Cllve laughed and agreed 1hen we moved on
1he lnLervlew wenL well buL lL was Lhls offhand [oke LhaL sLuck wlLh me l reLold lL Lo dozens of
people over Lhe subsequenL monLh and Lhe response was always Lhe same agreemenL and noddlng
1hls book lL seemed had Lo be wrlLLen
1he wlder world Lhlnks l'm obsessed wlLh Llme managemenL buL Lhey haven'L seen Lhe oLhermuch
more leglLlmaLe much more rldlculousobsesslon
l've recorded almosL every workouL l've done slnce age 18 l've had more Lhan 1000 blood LesLs1
performed slnce 2004 someLlmes as ofLen as every Lwo weeks Lracklng everyLhlng from compleLe
llpld panels lnsulln and hemoglobln A1c Lo lCl1 and free LesLosLerone l've had sLem cell growLh
facLors lmporLed from lsrael Lo reverse permanenL" ln[urles and l've flown Lo rural Lea farmers ln
Chlna Lo dlscuss uLrh Lea's effecLs on faLloss All sald and done l've spenL more Lhan $230000 on
LesLlng and Lweaklng over Lhe lasL decade
!usL as some people have avanLgarde furnlLure or arLwork Lo decoraLe Lhelr homes l have pulse
oxlmeLers ulLrasound machlnes and medlcal devlces for measurlng everyLhlng from galvanlc skln
response Lo 8LM sleep 1he klLchen and baLhroom look llke an L8
lf you Lhlnk LhaL's crazlness you're rlghL lorLunaLely you don'L need Lo be a gulnea plg Lo beneflL
from one
Pundreds of men and women have LesLed Lhe Lechnlques ln 1he 4Pour 8ody (4P8) over Lhe lasL Lwo
years and l've Lracked and graphed hundreds of Lhelr resulLs (194 people ln Lhls book) Many have
losL more Lhan 20 pounds of faL ln Lhe flrsL monLh of experlmenLaLlon and for Lhe vasL ma[orlLy lL's
Lhe flrsL Llme Lhey've ever been able Lo do so
Why do 4P8 approaches work where oLhers fall?
8ecause Lhe changes are elLher small or slmple and ofLen boLh 1here ls zero room for
mlsundersLandlng and vlslble resulLs compel you Lo conLlnue lf resulLs are fasL and measurable2
selfdlsclpllne lsn'L needed
l can glve you every popular dleL ln four llnes 8eady?
- LaL more greens
- LaL less saLuraLed faL
- Lxerclse more and burn more calorles
- LaL more omega3 faLLy aclds
We won'L be coverlng any of Lhls noL because lL doesn'L worklL does up Lo a polnL 8uL lL's noL
Lhe Lype of advlce LhaL wlll make frlends greeL you wlLh WhaL Lhe #$ have you been dolng?!"
wheLher ln Lhe dresslng room or on Lhe playlng fleld
1haL requlres an alLogeLher dlfferenL approach
1he unlnLenLlonal uark Porse
LeL's be clear l'm nelLher a docLor nor a hu l am a meLlculous daLa cruncher wlLh access Lo many of
Lhe world's besL aLhleLes and sclenLlsLs
1hls puLs me ln a raLher unusual poslLlon
l'm able Lo pull from dlsclpllnes and subculLures LhaL rarely Louch one anoLher and l'm able Lo LesL
hypoLheses uslng Lhe klnd of selfexperlmenLaLlon malnsLream pracLlLloners can'L condone (Lhough
Lhelr help behlnd Lhe scenes ls crlLlcal) 8y challenglng baslc assumpLlons lL's posslble Lo sLumble
upon slmple and unusual soluLlons Lo longsLandlng problems
CverfaL? 1ry Llmed proLeln and premeal lemon [ulce
undermuscled? 1ry glnger and sauerkrauL
Can'L sleep? 1ry upplng your saLuraLed faL or uslng cold exposure
1hls book lncludes Lhe flndlngs of more Lhan 100 hus nASA sclenLlsLs medlcal docLors Clymplc
aLhleLes professlonal sporLs Lralners (from Lhe nlL Lo ML8) worldrecord holders Super 8owl
rehablllLaLlon speclallsLs and even former LasLern 8loc coaches ?ou'll meeL some of Lhe mosL
lncredlble speclmens lncludlng beforeandafLer LransformaLlons you've ever seen
l don'L have a publlshorperlsh academlc career Lo preserve and Lhls ls a good Lhlng As one Mu
from a wellknown lvy League unlverslLy sald Lo me over lunch
We're Lralned for 20 years Lo be rlskaverse l'd llke Lo do Lhe experlmenLaLlon buL l'd rlsk everyLhlng
l've bullL over Lwo decades of schoollng and Lralnlng by dolng so l'd need an lmmunlLy necklace 1he
unlverslLy would never LoleraLe lL
Pe Lhen added ?ou can be Lhe dark horse"
lL's a sLrange label buL he was rlghL noL [usL because l have no presLlge Lo lose l'm also a former
lndusLry lnslder
lrom 2001 Lo 2009 l was CLC of a sporLs nuLrlLlon company wlLh dlsLrlbuLlon ln more Lhan a dozen
counLrles and whlle we followed Lhe rules lL became clear LhaL many oLhers dldn'L lL wasn'L Lhe
mosL proflLable opLlon l have wlLnessed blaLanL lles on nuLrlLlonal facL panels markeLlng execuLlves
budgeLlng for l1C flnes ln anLlclpaLlon of lawsulLs and much worse from some of Lhe besLknown
brands ln Lhe buslness3 l undersLand how and where consumers are decelved 1he darker Lrlcks of
Lhe Lrade ln supplemenLs and sporLs nuLrlLloncloudlng resulLs of cllnlcal Lrlals" and creaLlve
labellng as [usL Lwo examplesare nearly Lhe same as ln bloLech and 8lg harma
l wlll Leach you Lo spoL bad sclence and Lherefore bad advlce and bad producLs4
LaLe one evenlng ln Lhe fall of 2009 l saL eaLlng cassouleL and duck legs wlLh ur Lee Wolfer ln Lhe
clouds of fog known as San lranclsco 1he wlne was flowlng and l Lold her of my fanLasles Lo reLurn
Lo a 8erkeley or SLanford and pursue a docLoraLe ln Lhe blologlcal sclences l was brlefly a
neurosclence ma[or aL rlnceLon unlverslLy and dreamed of a hu aL Lhe end of my name Lee ls
regularly publlshed ln peerrevlewed [ournals and has been Lralned aL some of Lhe flnesL programs ln
Lhe world lncludlng Lhe unlverslLy of Callfornla aL San lranclsco (uCSl) (Mu) 8erkeley (MS) Parvard
Medlcal School (resldency) Lhe 8ehablllLaLlon lnsLlLuLe of Chlcago (fellowshlp) and Splnal
ulagnosLlcs ln ualy ClLy Callfornla (fellowshlp)
She [usL smlled and ralsed a glass of wlne before respondlng
?ou1lm lerrlsscan do more ouLslde Lhe sysLem Lhan lnslde lL"
A LaboraLory of Cne
Many of Lhese Lheorles have been kllled off only when some declslve experlmenL exposed Lhelr
lncorrecLness Lhus Lhe yeoman work ln any sclence ls done by Lhe experlmenLallsL who musL
keep Lhe LheoreLlclans honesL
Mlchlo kaku (Pyperspace) LheoreLlcal physlclsL and cocreaLor of sLrlng fleld Lheory
MosL breakLhroughs ln performance (and appearance) enhancemenL sLarL wlLh anlmals and go
Lhrough Lhe followlng adopLlon curve
8acehorses AluS paLlenLs (because of muscle wasLlng) and bodybullders ellLe aLhleLes rlch
people Lhe resL of us
1he lasL [ump from Lhe rlch Lo Lhe general publlc can Lake 1020 years lf lL happens aL all lL ofLen
doesn'L
l'm noL suggesLlng LhaL you sLarL ln[ecLlng yourself wlLh odd subsLances never before LesLed on
humans l am suggesLlng however LhaL governmenL agencles (Lhe uS ueparLmenL of AgrlculLure
Lhe lood and urug AdmlnlsLraLlon) are aL leasL 10 years behlnd currenL research and aL leasL 20
years behlnd compelllng evldence ln Lhe fleld
More Lhan a decade ago a close frlend named aul was ln a car accldenL and suffered braln damage
LhaL lowered hls LesLosLerone producLlon Lven wlLh supplemenLal LesLosLerone LreaLmenLs (creams
gels shorLacLlng ln[ecLables) and afLer vlslLlng scores of Lop endocrlnologlsLs he sLlll suffered from
Lhe sympLoms of low LesLosLerone LveryLhlng changedllLerally overnlghLonce he swlLched Lo
LesLosLerone enanLhaLe a varlaLlon seldom seen ln Lhe medlcal professlon ln Lhe unlLed SLaLes Who
made Lhe suggesLlon? An advanced bodybullder who knew hls blochemlsLry lL shouldn'L have made
a dlfference yeL lL dld
uo docLors normally Lake advanLage of Lhe 30+ years of experlence LhaL professlonal bodybullders
have LesLlng even synLheslzlng esLers of LesLosLerone? no MosL docLors vlew bodybullders as
cavaller amaLeurs and bodybullders vlew docLors as Loo rlskaverse Lo do anyLhlng lnnovaLlve
1hls separaLlon of Lhe experLlse means boLh sldes suffer subopLlmal resulLs
Pandlng your medlcal care over Lo Lhe blggesL mangorllla ln your gym ls a bad ldea buL lL's
lmporLanL Lo look for dlscoverles ouLslde of Lhe usual suspecLs 1hose closesL Lo a problem are ofLen
Lhe leasL capable of seelng lL wlLh fresh eyes
uesplLe Lhe lncredlble progress ln some areas of medlclne ln Lhe lasL 100 years a 60yearold ln 2009
can expecL Lo llve an average of only 6 years longer Lhan a 60yearold ln 1900
Me? l plan on llvlng Lo 120 whlle eaLlng Lhe besL rlb eye cuLs l can flnd More on LhaL laLer
Sufflce Lo say for uncommon soluLlons you have Lo look ln uncommon places
1he luLure's Already Pere
ln our currenL world even lf proper Lrlals are funded for obeslLy sLudles as [usL one example lL mlghL
Lake 1020 years for Lhe resulLs Are you prepared Lo walL?
l hope noL
kalser can'L Lalk Lo uCSl who can'L Lalk Lo 8lue Shleld ?ou are Lhe arblLer of your healLh
lnformaLlon" 1hose are Lhe words of a leadlng surgeon aL uCSl who encouraged me Lo Lake my
papers wlLh me before hosplLal records clalmed Lhem as Lhelr properLy
now Lhe good news wlLh a llLLle help lL's never been easler Lo collecL a few daLa polnLs (aL llLLle
cosL) Lrack Lhem (wlLhouL Lralnlng) and make small changes LhaL produce lncredlble resulLs
1ype 2 dlabeLlcs golng off of medlcaLlon 48 hours afLer sLarLlng a dleLary lnLervenLlon? Wheelchalr
bound senlors walklng agaln afLer 14 weeks of Lralnlng? 1hls ls noL sclence flcLlon lL's belng done
Loday As Wllllam Clbson who colned Lhe Lerm cyberspace" has sald
1he fuLure ls already herelL ls [usL unevenly dlsLrlbuLed"
1he 80/20 rlnclple lrom Wall SLreeL
Lo Lhe Puman Machlne
1hls book ls deslgned Lo glve you Lhe mosL lmporLanL 23 of Lhe Lools you need for body
recomposlLlon and lncreased performance Some shorL hlsLory can explaln Lhls odd 23
vllfredo areLo was a conLroverslal economlsLcumsoclologlsL who llved from 1848 Lo 1923 Pls
semlnal work Cours d'economle pollLlque lncluded a Lhen llLLle explored law" of lncome
dlsLrlbuLlon LhaL would laLer bear hls name areLo's Law" or Lhe areLo ulsLrlbuLlon" lL ls more
popularly known as Lhe 80/20 rlnclple"
areLo demonsLraLed a grossly uneven buL predlcLable dlsLrlbuLlon of wealLh ln socleLy80 percenL
of Lhe wealLh and lncome ls produced and possessed by 20 percenL of Lhe populaLlon Pe also
showed LhaL Lhls 80/20 prlnclple could be found almosL everywhere noL [usL ln economlcs LlghLy
percenL of areLo's garden peas were produced by 20 of Lhe peapods he had planLed for example
ln pracLlce Lhe 80/20 prlnclple ls ofLen much more dlsproporLlonaLe
1o be percelved as fluenL ln conversaLlonal Spanlsh for example you need an acLlve vocabulary of
approxlmaLely 2300 hlghfrequency words 1hls wlll allow you Lo comprehend more Lhan 93 of all
conversaLlon 1o geL Lo 98 comprehenslon would requlre aL leasL flve years of pracLlce lnsLead of
flve monLhs uolng Lhe maLh 2300 words ls a mere 23 of Lhe esLlmaLed 100000 words ln Lhe
Spanlsh language
1hls means


1 23 of Lhe LoLal sub[ecL maLLer provldes 93 of Lhe deslred resulLs
2 1hls same 23 provldes [usL 3 less beneflL Lhan puLLlng ln 12 Llmes as much efforL


1hls lncredlbly valuable 23 ls Lhe key Lhe Archlmedes lever for Lhose who wanL Lhe besL resulLs ln
Lhe leasL Llme 1he Lrlck ls flndlng LhaL 233
1hls book ls noL lnLended as a comprehenslve LreaLlse on all Lhlngs relaLed Lo Lhe human body My
goal ls Lo share whaL l have found Lo be Lhe 23 LhaL dellvers 93 of Lhe resulLs ln rapld body
redeslgn and performance enhancemenL lf you are already aL 3 bodyfaL or benchpresslng 400
pounds you are ln Lhe Lop 1 of humans and now ln Lhe world of lncremenLal galns 1hls book ls for
Lhe oLher 99 who can experlence nearunbellevable galns ln shorL perlods of Llme
Pow Lo use 1hls 8ookllve 8ules
lL ls lmporLanL LhaL you follow flve rules wlLh Lhls book lgnore Lhem aL your perll
8uLL #1 1Plnk Cl 1PlS 8CCk AS A 8ullL1
uo noL read Lhls book from sLarL Lo flnlsh
MosL people won'L need more Lhan 130 pages Lo relnvenL Lhemselves 8rowse Lhe Lable of conLenLs
plck Lhe chapLers LhaL are mosL relevanL and dlscard Lhe resL for now lck one appearance goal
and one performance goal Lo sLarL
1he only mandaLory secLlons are lundamenLals" and Cround Zero" Pere are some popular goals
along wlLh Lhe correspondlng chapLers Lo read ln Lhe order llsLed
8Alu lA1LCSS
All chapLers ln lundamenLals"
All chapLers ln Cround Zero"
1he SlowCarb uleL l and ll"
8ulldlng Lhe erfecL osLerlor"
1oLal page counL 98
8Alu MuSCLL CAln
All chapLers ln lundamenLals"
All chapLers ln Cround Zero"
lrom Ceek Lo lreak"
Cccam's roLocol l and ll"
1oLal page counL 97
8Alu S18LnC1P CAln
All chapLers ln lundamenLals"
All chapLers ln Cround Zero"
LfforLless Superhuman" (pure sLrengLh llLLle mass galn)
rePab ln[uryrooflng Lhe 8ody"
1oLal page counL 92
8Alu SLnSL Cl 1C1AL WLLL8LlnC
All chapLers ln lundamenLals"
All chapLers ln Cround Zero"
All chapLers ln lmprovlng Sex"
All chapLers ln erfecLlng Sleep"
8everslng 'ermanenL' ln[urles"
1oLal page counL 143


Cnce you've selecLed Lhe bare mlnlmum Lo geL sLarLed geL sLarLed
1hen once you've commlLLed Lo a plan of acLlon dlp back lnLo Lhe book aL your lelsure and explore
lmmedlaLely pracLlcal advlce ls conLalned ln every chapLer so don'L dlscounL someLhlng based on Lhe
LlLle Lven lf you are a meaLeaLer (as l am) for example you wlll beneflL from 1he MeaLless
Machlne"
!usL don'L read lL all aL once
8uLL #2 Skl 1PL SClLnCL ll l1'S 1CC uLnSL
?ou do noL need Lo be a sclenLlsL Lo read Lhls book
lor Lhe geeks and Lhe curlous however l've lncluded a loL of cool deLalls 1hese deLalls can ofLen
enhance your resulLs buL are noL requlred readlng Such secLlons are boxed and labeled Ceek's
AdvanLage" wlLh a CA" symbol
Lven lf you've been lnLlmldaLed by sclence ln Lhe pasL l encourage you Lo browse some of Lhese CA
secLlonsaL leasL a few wlll offer some fun holy sh*L!" momenLs and lmprove resulLs 10 or so
lf you ever feel overwhelmed Lhough sklp Lhem as Lhey're noL mandaLory for Lhe resulLs you're
afLer
8uLL #3 LLASL 8L SkL1lCAL
uon'L assume someLhlng ls Lrue because l say lL ls
As Lhe legendary 1lmoLhy noakes hu auLhor or coauLhor of more Lhan 400 publlshed research
papers ls fond of saylng llfLy percenL of whaL we know ls wrong 1he problem ls LhaL we do noL
know whlch 30 lL ls" LveryLhlng ln Lhls book works buL l have surely goLLen some of Lhe
mechanlsms compleLely wrong ln oLher words l belleve Lhe howLo ls 100 rellable buL some of Lhe
whyLo wlll end up on Lhe chopplng block as we learn more
8uLL #4 uCn'1 uSL SkL1lClSM AS An LxCuSL lC8 lnAC1lCn
As Lhe good ur noakes also sald Lo me abouL one Clymplc Lralnlng reglmen 1hls approach could
be LoLally wrong buL lL's a hypoLhesls worLh dlsprovlng"
lL's lmporLanL Lo look for hypoLheses worLh dlsprovlng
Sclence sLarLs wlLh educaLed (read wlldass) guesses 1hen lL's all Lrlal and error SomeLlmes you
predlcL correcLly from Lhe ouLseL More ofLen you make mlsLakes and sLumble across unexpecLed
flndlngs whlch lead Lo new quesLlons lf you wanL Lo slL on Lhe sldellnes and play fullLlme skepLlc
suspendlng acLlon unLll a sclenLlflc consensus ls reached LhaL's your cholce !usL reallze LhaL sclence
ls alas ofLen as pollLlcal as a dlnner parLy wlLh dle hard uemocraLs and 8epubllcans Consensus
comes laLe aL besL
uon'L use skepLlclsm as a Lhlnly velled excuse for lnacLlon or remalnlng ln your comforL zone 8e
skepLlcal buL for Lhe rlghL reason because you're looklng for Lhe mosL promlslng opLlon Lo LesL ln
real llfe
8e proacLlvely skepLlcal noL defenslvely skepLlcal
LeL me know lf you make a cool dlscovery or prove me wrong 1hls book wlll evolve Lhrough your
feedback and help
8uLL #3 Ln!C? l1
l've lncluded a loL of odd experlences and screwups [usL for slmple enLerLalnmenL value All facL and
no play makes !ack a dull boy
Much of Lhe conLenL ls lnLended Lo be read as Lhe dlary of a madman Ln[oy lL More Lhan anyLhlng
l'd llke Lo lmparL Lhe [oy of exploraLlon and dlscovery 8emember Lhls lsn'L a homework asslgnmenL
1ake lL aL your own pace
1he 8llllonalre roducLlvlLy SecreL and Lhe LxperlmenLal LlfesLyle
Pow do you become more producLlve?"
8lchard 8ranson leaned back and LhoughL for a second 1he Lroplcal sounds of hls prlvaLe oasls
necker lsland murmured ln Lhe background 1wenLy people saL around hlm aL rapL aLLenLlon
wonderlng whaL a bllllonalre's answer would be Lo one of Lhe blg quesLlonsperhaps Lhe blggesL
quesLlonof buslness 1he group had been assembled by markeLlng lmpresarlo !oe ollsh Lo
bralnsLorm growLh opLlons for 8lchard's phllanLhroplc vlrgln unlLe lL was one of hls many new
amblLlous pro[ecLs vlrgln Croup already had more Lhan 300 companles more Lhan 30000
employees and $23 bllllon per year ln revenue ln oLher words 8ranson had personally bullL an
emplre larger Lhan Lhe Cu of some developlng counLrles 1hen he broke Lhe sllence
Work ouL"
Pe was serlous and elaboraLed worklng ouL gave hlm aL leasL four addlLlonal hours of producLlve
Llme every day
1he cool breeze puncLuaLed hls answer llke an exclamaLlon polnL
4P8 ls lnLended Lo be much more Lhan a book
l vlew 4P8 as a manlfesLo a call Lo arms for a new menLal model of llvlng Lhe experlmenLal llfesLyle
lL's up Lo younoL your docLor noL Lhe newspaperLo learn whaL you besL respond Lo 1he beneflLs
go far beyond Lhe physlcal
lf you undersLand pollLlcs well enough Lo voLe for a presldenL or lf you have ever flled Laxes you can
learn Lhe few mosL lmporLanL sclenLlflc rules for redeslgnlng your body 1hese rules wlll become your
frlends 100 rellable and LrusLed
1hls changes everyLhlng
lL ls my slncere hope lf you've suffered from dlssaLlsfacLlon wlLh your body or confuslon regardlng
dleL and exerclse LhaL your llfe wlll be dlvlded lnLo before4P8 and afLer4P8 lL can help you do
whaL mosL people would conslder superhuman wheLher loslng 100 pounds of faL or holdlng your
breaLh for flve mlnuLes lL all works
1here ls no hlgh prlesLhoodLhere ls cause and effecL
Welcome Lo Lhe dlrecLor's chalr
Alles mlL Ma und Zlel



1lmoLhy lerrlss
San lranclsco Callfornla
!une 10 2010






CeLLlng 1esLed
1here are dozens of LesLs menLloned LhroughouL Lhls book lf you ever ask yourself Pow do l geL
LhaL LesLed?" or wonder where Lo sLarL Lhe CeLLlng 1esLed" llsL on Lhls page ls your sLepbysLep
gulde
Culck 8eference
noL sure how much a gram ls or whaL Lhe hell 4 ounces ls? !usL fllp Lo Lhe common measuremenLs
on Lhls page and unleash your lnner !ulla Chlld
LndnoLes and ClLaLlons
1hls book ls very well researched
lL's also blg enough Lo club a baby seal lf you really wanL Lo make your eyes glaze over more Lhan
300 sclenLlflc clLaLlons can be found aL wwwfourhourbodycom/endnoLes dlvlded by chapLer and
wlLh relevanL senLences lncluded
8esources
1o spare you Lhe headache of Lyplng ouL paragraphlong u8Ls all long webslLe addresses have been
replaced wlLh a shorL wwwfourhourbodycom address LhaL wlll send you Lo Lhe rlghL place
CoL lL? Cood LeL's move on Lo Lhe mlschlef








Lnd of ChapLer noLes
1 MulLlple LesLs are ofLen performed from slngle blood draws of 1012 vlals
2 noL [usL noLlceable
3 1here are of course some ouLsLandlng companles wlLh solld 8u and uncompromlslng eLhlcs buL
Lhey are few and far beLween
4 l have absoluLely no flnanclal lnLeresL ln any of Lhe supplemenLs l recommend ln Lhls book lf you
purchase any supplemenL from a llnk ln Lhls book an afflllaLe commlsslon ls senL dlrecLly Lo Lhe
nonproflL uonorsChooseorg whlch helps publlc schools ln Lhe unlLed SLaLes
3 hllosopher nasslm n 1aleb noLed an lmporLanL dlfference beLween language and blology LhaL l'd
llke Lo underscore Lhe former ls largely known and Lhe laLLer ls largely unknown 1hus our 23 ls
noL 23 of a perfecL flnlLe body of knowledge buL Lhe mosL emplrlcally valuable 23 of whaL we
know now


lunuAMLn1ALS
ll8S1 Anu lC8LMCS1

1PL MlnlMuM LllLC1lvL uCSL
lrom Mlcrowaves Lo laLLoss
erfecLlon ls achleved noL when Lhere ls noLhlng more Lo add buL when Lhere ls noLhlng lefL Lo Lake
away
AnLolne de SalnLLxupery
ArLhur !ones was a precoclous young chlld and parLlcularly fond of crocodlles
Pe read hls faLher's enLlre medlcal llbrary before he was 12 1he home envlronmenL mlghL have had
someLhlng Lo do wlLh lL seelng as hls parenLs grandfaLher greaLgrandfaLher halfbroLher and half
slsLer were all docLors
lrom humble beglnnlngs ln Cklahoma he would maLure lnLo one of Lhe mosL lnfluenLlal flgures ln
Lhe exerclse sclence world Pe would also become ln Lhe words of more Lhan a few a parLlcularly
angry genlus"
Cne of !ones's proLeges LlllngLon uarden hu shares a proLoLyplcal !ones anecdoLe
ln 1970 ArLhur lnvlLed Arnold Schwarzenegger and lranco Colombu Lo vlslL hlm ln Lake Pelen
llorlda rlghL afLer Lhe 1970 Mr Clympla ArLhur plcked Lhem up aL Lhe alrporL ln hls Cadlllac wlLh
Arnold ln Lhe passenger seaL and lranco ln Lhe back 1here are probably 12 sLopllghLs ln beLween Lhe
alrporL and Lhe lnLersLaLe so lL was a loL of sLopandgo drlvlng
now you have Lo know LhaL ArLhur was a man who Lalked loud and domlnaLed every conversaLlon
8uL he couldn'L geL Arnold Lo shuL up Pe was [usL blabblng ln hls Cerman or whaLever and ArLhur
was havlng a hard Llme undersLandlng whaL he was saylng So ArLhur was geLLlng annoyed and Lold
hlm Lo quleL down buL Arnold [usL kepL Lalklng and Lalklng
8y Lhe Llme Lhey goL onLo Lhe lnLersLaLe ArLhur had had enough So he pulled over Lo Lhe slde of Lhe
road goL ouL walked around opened Arnold's door grabbed hlm by Lhe shlrL collar yanked hlm ouL
and sald someLhlng Lo Lhe effecL of LlsLen here you son of a blLch lf you don'L shuL Lhe hell up a
man Lwlce your age ls golng Lo whlp your ass rlghL ouL here ln fronL of l4 Lrafflc !usL dare me"
WlLhln flve seconds Arnold had apologlzed goL back ln Lhe car and was a perfecL genLlemen for Lhe
nexL Lhree or four days
!ones was more frequenLly plssed off Lhan anyLhlng else
Pe was lnfurlaLed by whaL he consldered sLupldlLy ln every corner of Lhe exerclse sclence world and
he channeled Lhls anger lnLo defylng Lhe odds 1hls lncluded puLLlng 6321 pounds on champlon
bodybullder Casey vlaLor ln 28 days and puLLlng hlmself on Lhe lorbes 400 llsL by foundlng and
selllng exerclse equlpmenL manufacLurer nauLllus whlch was esLlmaLed Lo have grossed $300 mllllon
per year aL lLs zenlLh
Pe had no paLlence for fuzzy Lhlnklng ln flelds LhaL depended on sclenLlflc clarlLy ln response Lo
researchers who drew concluslons abouL muscular funcLlon uslng elecLromyography (LMC) ArLhur
aLLached Lhelr machlnes Lo a cadaver and moved lLs llmbs Lo record slmllar acLlvlLy" lnLernal
frlcLlon LhaL ls
!ones lamenLed hls fleeLlng Llme My age belng whaL lL ls unlversal accepLance of whaL we are now
dolng may noL come wlLhln my llfeLlme buL lL wlll come because whaL we are dolng ls clearly
esLabllshed by slmple laws of baslc physlcs LhaL cannoL be denled forever" Pe passed away on
AugusL 28 2007 of naLural causes 80 years old and as ornery as ever
!ones lefL a number of lmporLanL legacles one of whlch wlll be Lhe cornersLone of everyLhlng we'll
dlscuss Lhe mlnlmum effecLlve dose
1he Mlnlmum LffecLlve uose
1he mlnlmum effecLlve dose (MLu) ls deflned slmply Lhe smallesL dose LhaL wlll produce a deslred
ouLcome
!ones referred Lo Lhls crlLlcal polnL as Lhe mlnlmum effecLlve load" as he was concerned excluslvely
wlLh welghLbearlng exerclse buL we wlll look aL preclse doslng" of boLh exerclse and anyLhlng you
lngesL1
AnyLhlng beyond Lhe MLu ls wasLeful
1o boll waLer Lhe MLu ls 212l (100C) aL sLandard alr pressure 8olled ls bolled Plgher
LemperaLures wlll noL make lL more bolled" Plgher LemperaLures [usL consume more resources LhaL
could be used for someLhlng else more producLlve
lf you need 13 mlnuLes ln Lhe sun Lo Lrlgger a melanln response 13 mlnuLes ls your MLu for Lannlng
More Lhan 13 mlnuLes ls redundanL and wlll [usL resulL ln burnlng and a forced break from Lhe beach
uurlng Lhls forced break from Lhe beach leL's assume one week someone else who heeded hls
naLural 13mlnuLe MLu wlll be able Lo flL ln four more Lannlng sesslons Pe ls four shades darker
whereas you have reLurned Lo your pale prebeach self Sad llLLle manaLee ln blologlcal sysLems
exceedlng your MLu can freeze progress for weeks even monLhs
ln Lhe conLexL of body redeslgn Lhere are Lwo fundamenLal MLus Lo keep ln mlnd
1o remove sLored faL do Lhe leasL necessary Lo Lrlgger a faLloss cascade of speclflc hormones
1o add muscle ln small or large quanLlLles do Lhe leasL necessary Lo Lrlgger local (speclflc muscles)
and sysLemlc (hormonal2) growLh mechanlsms
knocklng over Lhe domlnos LhaL Lrlgger boLh of Lhese evenLs Lakes surprlslngly llLLle uon'L
compllcaLe Lhem
lor a glven muscle group llke Lhe shoulders acLlvaLlng Lhe local growLh mechanlsm mlghL requlre
[usL 80 seconds of Lenslon uslng 30 pounds once every seven days for example 1haL sLlmulus [usL
llke Lhe 212l for bolllng waLer ls enough Lo Lrlgger cerLaln prosLaglandlns LranscrlpLlon facLors and
all manner of compllcaLed blologlcal reacLlons WhaL are LranscrlpLlon facLors"? ?ou don'L need Lo
know ln facL you don'L need Lo undersLand any of Lhe blology [usL as you don'L need Lo undersLand
radlaLlon Lo use a mlcrowave oven ress a few buLLons ln Lhe rlghL order and you're done
ln our conLexL 80 seconds as a LargeL ls all you need Lo undersLand 1haL ls Lhe buLLon
lf lnsLead of 80 seconds you mlmlc a glossy magazlne rouLlnesay an arblLrary 3 seLs of 10
repeLlLlonslL ls Lhe muscular equlvalenL of slLLlng ln Lhe sun for an hour wlLh a 13mlnuLe MLu noL
only ls Lhls wasLeful lL ls a predlcLable paLh for prevenLlng and reverslng galns 1he organs and glands
LhaL help repalr damaged Llssue have more llmlLaLlons Lhan your enLhuslasm 1he kldneys as one
example can clear Lhe blood of a flnlLe maxlmum wasLe concenLraLlon each day (approxlmaLely 430
mmol or mllllmoles per llLer) lf you do a maraLhon Lhreehour workouL and make your bloodsLream
look llke an LA Lrafflc [am you sLand Lhe real chance of hlLLlng a blochemlcal boLLleneck
Agaln Lhe good news ls LhaL you don'L need Lo know anyLhlng abouL your kldneys Lo use Lhls
lnformaLlon All you need Lo know ls
80 seconds ls Lhe dose prescrlpLlon
More ls noL beLLer lndeed your greaLesL challenge wlll be reslsLlng Lhe LempLaLlon Lo do more
1he MLu noL only dellvers Lhe mosL dramaLlc resulLs buL lL does so ln Lhe leasL Llme posslble !ones's
words should echo ln your head 8LMLM8L8 lL ls lmposslble Lo evaluaLe or even undersLand
anyLhlng LhaL you cannoL measure"
80 secs of 20 lbs
1000 mlns of 34l waLer
200 mg of alllcln exLracL before bed
1hese are Lhe Lypes of prescrlpLlons you should seek and Lhese are Lhe Lypes of prescrlpLlons l wlll
offer



Lnd of ChapLer noLes
1 CredlL ls due Lo ur uoug McCuff who's wrlLLen exLenslvely on Lhls and who wlll reappear laLer
2 ln fancler and more accuraLe Lerms neuroendocrlne

8uLLS 1PA1 CPAnCL 1PL 8uLLS
LveryLhlng opular ls Wrong
LveryLhlng popular ls wrong
Cscar Wllde 1he lmporLance of 8elng LarnesL
know Lhe rules well so you can break Lhem effecLlvely
ualal Lama xlv
1hls ls clearly a lle Calnlng 34 lb ln 28 days requlres a calorlc surplus of 4300 calorles per day so for
a guy hls slze he musL have eaLen 7000 calorles a day Pe expecLs me Lo belleve LhaL he dropped 4
ln bodyfaL as a resulL of eaLlng 7000 calorles? "
l Look a blg swlg of Malbec and read Lhe blog commenL agaln Ah Lhe lnLerneL Pow far we haven'L
come
lL was amuslng and one of hundreds of slmllar commenLs on Lhls parLlcular blog posL buL Lhe facL
remalned l had galned 34 pounds of muscle losL 4 pounds of faL and decreased my LoLal cholesLerol
from 222 Lo 147 all ln 28 days wlLhouL anabollcs or sLaLlns llke LlplLor
1he enLlre experlmenL had been recorded by ur eggy laLo dlrecLor of Lhe SporL and llLness
LvaluaLlon rogram aL San !ose SLaLe unlverslLy who used hydrosLaLlc welghlng Lanks medlcal
scales and a Lape measure Lo Lrack everyLhlng from walsL clrcumference Lo bodyfaL percenLage My
LoLal Llme ln Lhe gym over four weeks?
lour hours3 LlghL 30mlnuLe workouLs
1he daLa dldn'L lle
8uL lsn'L welghL loss or galn as slmple as calorles ln and calorles ouL?
lL's aLLracLlve ln lLs slmpllclLy yes buL so ls cold fuslon lL doesn'L work qulLe as adverLlsed
Cerman poeL !ohann Wolfgang CoeLhe had Lhe rlghL perspecLlve MysLerles are noL necessarlly
mlracles" 1o do Lhe lmposslble (sall around Lhe world break Lhe fourmlnuLe mlle reach Lhe moon)
you need Lo lgnore Lhe popular
Charles Munger rlghLhand advlser Lo Warren 8uffeLL Lhe rlchesL man on Lhe planeL ls known for hls
unparalleled clear Lhlnklng and nearfallureproof Lrack record Pow dld he reflne hls Lhlnklng Lo help
bulld a $3 Lrllllon buslness ln 8erkshlre PaLhaway?
1he answer ls menLal models" or analyLlcal rulesofLhumb4 pulled from dlsclpllnes ouLslde of
lnvesLlng ranglng from physlcs Lo evoluLlonary blology
LlghLy Lo 90 models have helped Charles Munger develop ln Warren 8uffeLL's words Lhe besL 30
second mlnd ln Lhe world Pe goes from A Lo Z ln one move Pe sees Lhe essence of everyLhlng
before you even flnlsh Lhe senLence"
Charles Munger llkes Lo quoLe Charles uarwln
Lven people who aren'L genluses can ouLLhlnk Lhe resL of manklnd lf Lhey develop cerLaln Lhlnklng
hablLs
ln Lhe 4P8 Lhe followlng menLal models pulled from a varleLy of dlsclpllnes are whaL wlll separaLe
your resulLs from Lhe resL of manklnd
new 8ules for 8apld 8edeslgn
nC LxL8ClSL 8u8nS MAn? CALC8lLS
uld you eaL half an Creo cookle? no problem lf you're a 220pound male you [usL need Lo cllmb 27
fllghLs of sLalrs Lo burn lL off





(8emember sklp Lhe CA" boxes lf you don'L llke Lhe dense sLuff)
uL anoLher way movlng 100 kllograms (220 pounds) 100 meLers (abouL 27 fllghLs of sLalrs) requlres
100 kllo[oules of energy or 239 calorles (known Lo sclenLlsLs as kllocalorles kcal) A pound of faL
conLalns 4082 calorles Pow many calorles mlghL runnlng a maraLhon burn? 2600 or so
1he calorlc argumenL for exerclse geLs even more depresslng 8emember Lhose 107 calorles you
burned durlng LhaL klckass hourlong SLalrmasLer` sesslon? uon'L forgeL Lo subLracL your basal
meLabollc raLe (8M8) whaL you would have burned had you been slLLlng on Lhe couch waLchlng 1he
Slmpsons lnsLead lor mosL people LhaL's abouL 100 calorles per hour glven off as heaL (81u)
1haL hour on Lhe SLalrmasLer was worLh seven calorles
As luck would have lL Lhree small sLalks of celery are slx calorles so you have one calorle lefL Lo
spare 8uL walL a mlnuLe how many calorles dld LhaL sporLs drlnk and blg posLworkouL meal have?
uon'L forgeL LhaL you have Lo burn more calorles Lhan you laLer lngesL ln larger meals due Lo
lncreased appeLlLe



l*cklng hell rlghL? lL's enough Lo make a lumber[ack cry Confused and angry? ?ou should be
As usual Lhe focus ls on Lhe leasL lmporLanL plece of Lhe puzzle
8uL why do sclenLlsLs harp on Lhe calorle? Slmple lL's cheap Lo esLlmaLe and lL ls a popular varlable
for publlcaLlon ln [ournals 1hls dear frlends ls referred Lo as parklng loL" sclence socalled afLer a
[oke abouL a poor drunk man who loses hls keys durlng a nlghL on Lhe Lown
Pls frlends flnd hlm on hls hands and knees looklng for hls keys under a sLreeLllghL even Lhough he
knows he losL Lhem somewhere else Why are you looklng for your keys under Lhe sLreeLllghL?" Lhey
ask Pe responds confldenLly 8ecause Lhere's more llghL over here l can see beLLer"
lor Lhe researcher seeklng Lenure granL money or lucraLlve corporaLe consulLlng conLracLs Lhe
maxlm publlsh or perlsh" applles lf you need Lo lnclude 100 or 1000 LesL sub[ecLs and can only
afford Lo measure a few slmple Lhlngs you need Lo palnL Lhose measuremenLs as Lremendously
lmporLanL
Alas menLally on your hands and knees ls no way Lo spend llfe nor ls chaflng your ass on a sLaLlonary
blke
lnsLead of focuslng on calorlesouL as exerclsedependenL we wlll look aL Lwo underexplolLed paLhs
heaL and hormones
So relax ?ou'll be able Lo eaL as much as you wanL and Lhen some new exhausL plpes wlll solve Lhe
problem
A u8uC lS A u8uC lS A u8uC
Calllng someLhlng a drug" a dleLary supplemenL" overLhecounLer" or a nuLrlceuLlcal" ls a legal
dlsLlncLlon noL a blochemlcal one
none of Lhese labels mean LhaL someLhlng ls safe or effecLlve Legal herbs can klll you [usL as dead as
lllegal narcoLlcs SupplemenLs ofLen unpaLenLable molecules and Lherefore unappeallng for drug
developmenL can decrease cholesLerol from 222 Lo 147 ln four weeks as l have done or Lhey can be
lnerL and do absoluLely noLhlng
1hlnk allnaLural" ls safer Lhan synLheLlc? SpllL peas are allnaLural buL so ls arsenlc Puman growLh
hormone (PCP) can be exLracLed from Lhe bralns of allnaLural cadavers buL unforLunaLely lL ofLen
brlngs CreuLzfeldL!akob dlsease wlLh lL whlch ls why PCP ls now manufacLured uslng recomblnanL
unA
8esldes whole foods (whlch we'll LreaL separaLely as food") anyLhlng you puL ln your mouLh or your
bloodsLream LhaL has an effecLwheLher lL's a cream ln[ecLlon plll or powderls a drug 1reaL
Lhem all as such uon'L dlsLracL yourself wlLh labels LhaL are meanlngless Lo us
1PL 20Cunu 8LCCM CCAL
lor Lhe vasL ma[orlLy of you readlng Lhls book who welgh more Lhan 120 pounds 20 pounds of
recomposlLlon (whlch l'll deflne below) wlll make you look and feel llke a new person so l suggesL
Lhls as a goal lf you welgh less Lhan 120 pounds alm for 10 pounds oLherwlse 20 pounds ls your
new speclflc goal
Lven lf you have 100+ pounds Lo lose sLarL wlLh 20
Cn a 110 aLLracLlveness scale 20 pounds appears Lo be Lhe crlLlcal Lhreshold for golng from a 6 Lo a
9 or 10 aL leasL as LesLed wlLh male percepLlon of females
1he Lerm recomposlLlon" ls lmporLanL lL does noL mean a 20pound reducLlon ln welghL lL's a 20
pound change ln appearance A 20pound recomp" could enLall loslng 20 pounds of faL or galnlng 20
pounds of muscle buL lL mosL ofLen lnvolves loslng 13 pounds of faL and galnlng 3 pounds of muscle
or some blend ln beLween
ueslgnlng Lhe besL physlque lncludes boLh subLracLlon and addlLlon
1PL 100unl1 SLluL8 ulL1 u8uCS Anu LxL8ClSL
Pow Lhen do we geL Lo 20 pounds?
lmaglne a ruler wlLh 100 llnes on lL represenLlng 100 LoLal unlLs and Lwo sllders 1hls allows us Lo
spllL Lhe 100 unlLs lnLo Lhree areas LhaL LoLal 100 1hese Lhree areas represenL dleL drugs and
exerclse
An equal spllL would look llke Lhls


________/________/________ (33 dleL 33 drugs 33 exerclse)


lL ls posslble Lo reach your 20pound recomp goal wlLh any comblnaLlon of Lhe Lhree buL some
comblnaLlons are beLLer Lhan oLhers Cne hundred percenL drugs can geL you Lhere for example buL
lL wlll produce Lhe mosL longLerm slde effecLs Cne hundred percenL exerclse can geL you Lhere buL
lf ln[urles or clrcumsLances lnLerfere Lhe reLurn Lo basellne ls fasL


/__________/ (100 drugs) slde effecLs


//__________ (100 exerclse) easy Lo derall


Pere ls Lhe raLlo of mosL of Lhe faLloss case sLudles ln Lhls book


______/_/___ (60 dleL 10 drugs 30 exerclse)


lf you're unable Lo follow a prescrlbed dleL as ls someLlmes Lhe case wlLh Lravel or vegeLarlanlsm
you'll need Lo move Lhe sllders Lo lncrease Lhe aLLenLlon pald Lo exerclse and drugs lor example


_/____/_____ (10 dleL 43 drugs 43 exerclse)


1he numbers need noL be measured buL Lhls concepL ls crlLlcal Lo keep ln mlnd as Lhe world
lnLerferes wlLh plans Learnlng dleL and exerclse prlnclples ls prlorlLy #1 as Lhese are Lhe bedrock
elemenLs 8elylng Loo much on drugs makes your llver and kldneys unhappy
1he percenLages wlll also depend on your personal preferences and adherence" whlch we cover
nexL
1PL uuC1 1AL 1LS1 WlLL l1 S1lCk?
LaLlng aL leasL one head of leLLuce per day works well for loslng faL and conLrolllng lnsulln levels
1haL ls lf you're a crlLlcal lnLervenLlon paLlenL such as a morbldly obese Lype 1 dlabeLlc 1he opLlons
for such people as explalned by Lhelr docLors are (1) change your dleL wlLh Lhls prescrlpLlon or (2)
dle noL surprlslngly adherence ls ofLen lncredlble lor someone who would llke Lo lose 20 pounds
buL ls more lnLeresLed ln how Lhelr ass looks ln a palr of [eans Lhe adherence wlll be abysmal
Chopplng vegeLables and cleanlng Lhe CulslnarL Lhree Llmes per day wlll lead Lo one place
abandonmenL of Lhe meLhod uoes LhaL mean lL won'L work for some people? no lL [usL means LhaL
lL wlll fall for mosL people We wanL Lo avold all meLhods wlLh a hlgh fallure raLe even lf you belleve
you are ln Lhe dlllgenL mlnorlLy ln Lhe beglnnlng everyone who sLarLs a program belleves Lhey're ln
Lhls mlnorlLy
1ake adherence serlously wlll you acLually sLlck wlLh Lhls change unLll you hlL your goal?
lf noL flnd anoLher meLhod even lf lL's less effecLlve and less efflclenL 1he decenL meLhod you
follow ls beLLer Lhan Lhe perfecL meLhod you qulL
uCn'1 CCnluSL P?SlCAL 8LC8LA1lCn Wl1P LxL8ClSL
hyslcal recreaLlon can be many Lhlngs baseball swlmmlng yoga rock cllmblng Llpplng cows Lhe
llsL ls endless Lxerclse on Lhe oLher hand means performlng an MLu of preclse movemenLs LhaL wlll
produce a LargeL change 1haL's lL lL's nexL Lo lmposslble Lo draw causeandeffecL relaLlonshlps wlLh
recreaLlon 1here are Loo many varlables LffecLlve exerclse ls slmple and Lrackable
hyslcal recreaLlon ls greaL l love chaslng dogs aL Lhe dog park as much as Lhe nexL person Lxerclse
ln our conLexL however ls Lhe appllcaLlon of measurable sLlmull Lo decrease faL lncrease muscle or
lncrease performance
8ecreaLlon ls for fun Lxerclse ls for produclng changes uon'L confuse Lhe Lwo
uCn'1 CCnluSL CC88LLA1lCn Wl1P CAuSL Anu LllLC1
WanL Lo look llke a maraLhon runner Lhln and sleek? 1raln llke a maraLhoner
WanL Lo look llke a sprlnLer rlpped and muscular? 1raln llke a sprlnLer
WanL Lo look llke a baskeLball player 68? 1raln llke a baskeLball player
Pold on now 1haL lasL one doesn'L work nor does lL work for Lhe flrsL Lwo examples lL's flawed
loglc once agaln appeallng and LempLlng ln lLs slmpllclLy Pere are Lhree slmple quesLlons we can ask
Lo avold slmllar mlsLakes


1 ls lL posslble LhaL Lhe arrow of causallLy ls reversed? Lxample do people who are naLurally rlpped
and muscular ofLen choose Lo be sprlnLers? ?ep
2 Are we mlxlng up absence and presence? Lxample lf Lhe clalm ls LhaL a nomeaL dleL exLends
average llfespan 313 ls lL posslble LhaL lL ls Lhe presence of more vegeLables noL Lhe absence of
meaL LhaL exLends llfespan? lL mosL cerLalnly ls
3 ls lL posslble LhaL you LesLed a speclflc demographlc and LhaL oLher varlables are responslble for
Lhe dlfference? Lxample lf Lhe clalm ls LhaL yoga lmproves cardlac healLh and Lhe experlmenLal
group comprlses upperclass folk ls lL posslble LhaL Lhey are Lherefore more llkely Lhan a conLrol
group Lo eaL beLLer food? ?ou beL your downwarddogposlng ass


1he polnL lsn'L Lo speculaLe abouL hundreds of posslble explanaLlons
1he polnL ls Lo be skepLlcal especlally of sensaLlonallsL headllnes MosL new sLudles" ln Lhe medla
are observaLlonal sLudles LhaL can aL besL esLabllsh correlaLlon (A happens whlle 8 happens) buL
noL causallLy (A causes 8 Lo happen)
lf l plck my nose when Lhe Super 8owl cuLs Lo a commerclal dld l cause LhaL? 1hls lsn'L a halku lL's a
summary correlaLlon doesn'L prove causaLlon 8e skepLlcal when people Lell you LhaL A causes 8
1hey're wrong much more Lhan 30 of Lhe Llme
uSL 1PL ?C?C LM88ACL C?CLlnC
?oyo dleLlng geLs a bad rap
lnsLead of beaLlng yourself up golng Lo Lhe shrlnk or eaLlng an enLlre cheesecake because you
rulned your dleL wlLh one cookle allow me Lo dellver a message lL's normal
LaLlng more Lhen less Lhen more and so on ln a conLlnuous slne wave ls an lmpulse we can leverage
Lo reach goals fasLer 1rylng Lo prevenL lLaLLempLlng Lo susLaln a reducedcalorle dleL for
examplels when yoyolng becomes paLhologlcal and unconLrollable Schedullng overeaLlng aL
speclflc Llmes on Lhe oLher hand flxes problems lnsLead of creaLlng Lhem
1he Lop bodybullders ln Lhe world undersLand Lhls and even when ln a preconLesL dleLlng phase
wlll cycle calorles Lo prevenL hormonal downregulaLlon3 1he dally average mlghL be 4000 calorles
per day buL lL would be cycled as follows Monday 4000 1uesday 4300 Wednesday 3300 eLc
Ld Coan descrlbed as Lhe Mlchael !ordan of powerllfLlng seL more Lhan 70 world records ln hls
sporL Among oLher Lhlngs he deadllfLed an unbellevable 901 pounds aL 220 pounds bodywelghL
beaLlng even superheavywelghLs Pls Lralner aL Lhe Llme MarLy Callagher has sLaLed maLLerof
facLly LhaL malnLalnlng peak condlLlon yearround ls a LlckeL Lo Lhe menLal ward"
?ou can have your cheesecake and eaL lL Loo as long as you geL Lhe Llmlng rlghL 1he besL parL ls LhaL
Lhese planned ups and downs acceleraLe raLher Lhan reverse progress
lorgeL balance and embrace cycllng lL's a key lngredlenL ln rapld body redeslgn
8LulSCSl1lCn vS 8LuLS1lnA1lCn uCn'1 8LAML ?Cu8 CLnLS
1he maraLhoners of kenya are legendary
kenyan men have won all buL one of Lhe lasL 12 8osLon MaraLhons ln Lhe 1988 Clymplcs kenyan
men won gold ln Lhe 800meLer 1300meLer and 3000meLer races as well as Lhe 3000meLer
sLeeplechase lacLorlng ln Lhelr populaLlon of approxlmaLely 30 mllllon Lhe sLaLlsLlcal llkellhood of
Lhls happenlng aL an lnLernaLlonal compeLlLlon wlLh Lhe scope of Lhe Clymplcs ls abouL one ln 16
bllllon
lf you've been ln Lhe world of exerclse sclence for any perlod of Llme you can guess Lhelr muscle
flber composlLlon whlch ls an lnherlLed LralL slowLwlLch SlowLwlLch muscle flbers are sulLed Lo
endurance work Lucky basLards!
8uL here's Lhe problem lL doesn'L appear Lo be LoLally Lrue 1o Lhe surprlse of researchers who
conducLed muscle blopsles on kenyan runners Lhere was a hlgh proporLlon of fasLLwlLch muscle
flbers Lhe Lype you'd expecL Lo flnd ln shoLpuLLers and sprlnLers Why? 8ecause as lL Lurns ouL Lhey
ofLen Lraln uslng low mlleage and hlgh lnLenslLy
lf you are overwelghL and your parenLs are overwelghL Lhe lncllnaLlon ls Lo blame geneLlcs buL Lhls ls
only one posslble explanaLlon
uld faLness genes geL passed on or was lL overeaLlng behavlor? AfLer all faL people Lend Lo have faL
peLs
Lven lf you are predlsposed Lo belng overwelghL you're noL predesLlned Lo be faL
Lrlc Lander leader of Lhe Puman Cenome ro[ecL has emphaslzed repeaLedly Lhe folly of learned
helplessness Lhrough geneLlc deLermlnlsm
eople wlll Lhlnk LhaL because genes play a role ln someLhlng Lhey deLermlne everyLhlng We see
agaln and agaln people saylng lL's all geneLlc l can'L do anyLhlng abouL lL" 1haL's nonsense 1o say
LhaL someLhlng has a geneLlc componenL does noL make lL unchangeable
uon'L accepL predlsposlLlon ?ou don'L have Lo and we can feed and Lraln you Loward a dlfferenL
physlcal fuLure6 nearly all of my personal experlmenLs lnvolve lmprovlng someLhlng LhaL should be
geneLlcally flxed
lL ls posslble Lo redlrecL your naLuralborn geneLlc proflle lrom now on bad geneLlcs" can'L be your
goLo excuse
LLlMlnA1L 8CACAnuA Anu nL8uLCuS 1L8MS
1he word aeroblcs came abouL when Lhe gym lnsLrucLors goL LogeLher and sald lf we're golng Lo
charge $10 an hour we can'L call lL [umplng up and down"
8lLa 8udner
Cne quesLlon you musL learn Lo ask when faced wlLh advlce or sales plLches ls lf Lhls
meLhod/producL/dleL/eLc dldn'L work as adverLlsed whaL mlghL Lhelr oLher lncenLlves be for
selllng lL?"
Aeroblcs classes? 1he reason you're sold aeroblcs ls more effecLlve Lhan alLernaLlve x 1he real
reason lL's promoLed Lhere's no equlpmenL lnvesLmenL and Lhe gym can maxlmlze sLudenLs per
square fooL per class Many new and lmproved" recommendaLlons are based on calculaLlng proflL
flrsL and Lhen worklng backward Lo [usLlfy Lhe meLhod
MarkeLerspeak and amblguous words have no place ln 4P8 or your efforLs 8oLh wlll surface ln
conversaLlons wlLh frlends who ln Lhelr besL efforL Lo help wlll do more harm Lhan good lf
unprepared one such conversaLlon can slnglehandedly derall an enLlre program
1hese are Lwo caLegorles of words LhaL you should nelLher use nor llsLen Lo 1he flrsL markeLer
speak lncludes all Lerms used Lo scare or sell LhaL have no physlologlcal basls
1onlng
CellullLe
llrmlng
Shaplng
Aeroblcs
1he word cellullLe for example flrsL appeared ln Lhe Aprll 13 1968 lssue of vogue magazlne and
Lhls lnvenLed dlsease soon had a bellever base worldwlde
vogue began Lo focus on Lhe body as much as on Lhe cloLhes ln parL because Lhere was llLLle Lhey
could dlcLaLe wlLh Lhe anarchlc sLyles ln a sLunnlng move an enLlre replacemenL culLure was
developed by namlng a problem" where lL had scarcely exlsLed before cenLerlng lL on Lhe women's
naLural sLaLe and elevaLlng lL Lo Lhe exlsLenLlal female dllemma 1he number of dleL relaLed
arLlcles rose 70 percenL from 1968 Lo 1972
CellullLe ls faL noLhlng speclal nelLher a dlsease nor a unlque female problem wlLhouL soluLlons lL
can be removed
Less obvlous buL ofLen more damaglng Lhan markeLerspeak are sclenLlflcsoundlng words LhaL are
so overused as Lo have no agreedupon meanlng
PealLh
llLness
CpLlmal
1o ellmlnaLe words you shouldn'L use ln body redeslgn Lhe quesLlon Lo ask ls can l measure lL?
l [usL wanL Lo be healLhy" ls noL acLlonable l wanL Lo lncrease my PuL cholesLerol and lmprove my
Llme for a onemlle [og (or walk)" ls acLlonable PealLhy" ls sub[ecL Lo Lhe fads and reglme du [our
useless
1he word opLlmal ls also bandled abouL wlLh much fanfare ?our progesLerone mlghL fall wlLhln Lhe
normal range buL lL's noL opLlmal" 1he quesLlon here seldom asked should be opLlmal for whaL?
1rlaLhlon Lralnlng? LxLendlng llfespan 40? lncreaslng bone denslLy 20? Pavlng sex Lhree Llmes a
day?
CpLlmal" depends enLlrely on whaL your goal ls and LhaL goal should be numerlcally preclse
CpLlmal" ls usable buL only when Lhe for whaL" ls clear
lf lL lsn'L LreaL opLlmal as Wlklpedla would a weasel word






Calorles are all allke wheLher Lhey come from beef or bourbon from sugar or sLarch or from cheese
and crackers 1oo many calorles are [usL Loo many calorles
lred SLare founder and former chalr of Lhe Parvard unlverslLy nuLrlLlon ueparLmenL
1he above sLaLemenL ls so rldlculous as Lo defy bellef buL leL's Lake a look aL Lhe lssue Lhrough a
more raLlonal lens hypoLheLlcal scenarlos
Scenarlo #1 1wo male ldenLlcal Lwlns eaL Lhe exacL same meals for 30 days 1he only dlfference one
of Lhe sub[ecLs [usL flnlshed a sLrong course of anLlbloLlcs and now lacks sufflclenL good bacLerla for
full dlgesLlon
Wlll Lhe body composlLlon ouLcomes be Lhe same?
Cf course noL 8ule #1 lL's noL whaL you puL ln your mouLh LhaL maLLers lL's whaL makes lL Lo your
bloodsLream lf lL passes Lhrough lL doesn'L counL
1he creaLor of Lhe calorle" as we know lL 19LhcenLury chemlsL Wllbur Clln ALwaLer dld noL have
Lhe Lechnology LhaL we have Loday Pe lnclneraLed foods lnclneraLlon does noL equal human
dlgesLlon eaLlng a flreplace log wlll noL sLore Lhe same number of calorles as burnlng one wlll
produce 1ummles have Lrouble wlLh bark as Lhey do wlLh many Lhlngs
Scenarlo #2 1hree females of Lhe same race age and body composlLlon each consume 2000
calorles dally for 30 days Sub[ecL 1 consumes noLhlng buL Lable sugar sub[ecL 2 consumes noLhlng
buL lean chlcken breasL and sub[ecL 3 consumes noLhlng buL mayonnalse (2000 calorles ls [usL 194
Lablespoons lf you'd care Lo lndulge)
Wlll Lhe body composlLlon ouLcomes be Lhe same?
Cf course noL 8ule #2 1he hormonal responses Lo carbohydraLes (CPC) proLeln and faL are
dlfferenL
1here ls no shorLage of cllnlcal sLudles Lo prove LhaL beef calorles7 do noL equal bourbon calorles
Cne such sLudy conducLed by kekwlck and awan compared Lhree groups puL on calorlcally equal
(lsocalorlc) semlsLarvaLlon dleLs of 90 faL 90 proLeln or 90 carbohydraLe 1hough ensurlng
compllance was a challenge Lhe ouLcomes were clearly noL aL all Lhe same


1000 cals aL 90 faL welghL loss of 09 lbs per day
1000 cals aL 90 proLeln welghL loss of 06 lbs per day
1000 cals aL 90 carbohydraLe welghL galn of 024 lbs per day


ulfferenL sources of calorles dlfferenL resulLs
1hlngs LhaL affecL calorle allocaLlonand LhaL can be modlfled for faLloss and muscle galnlnclude
dlgesLlon Lhe raLlo of proLelnLocarbohydraLesLofaL and Llmlng
We'll address all Lhree














Marllyn Monroe bulldlng her worldfamous sex appeal
More Lhan 30 of Lhe examples ln Lhls book are of women
MarkeLers have condlLloned women Lo belleve LhaL Lhey need speclflc programs and dleLs for
women" 1hls ls an example of caplLallsm aL lLs worsL creaLlng false need and confuslon
uoes Lhls mean l'm golng Lo recommend LhaL a woman do exacLly Lhe same Lhlng as a 230pound
meaLhead who wanLs 20lnch arms? Cf course noL 1he Lwo have dlfferenL goals 8uL 99 of Lhe Llme
boLh genders wanL exacLly Lhe same Lhlng less faL and a blL more muscle ln Lhe rlghL places Cuess
whaL? ln Lhese 99 cases ouL of 100 men and women should Lherefore do exacLly Lhe same Lhlng
Cn average women have less Lhan oneLenLh (ofLen less Lhan oneforLleLh) Lhe LesLosLerone of men
1hls blochemlcal reclpe [usL doesn'L supporL rapld muscular growLh unless you're an ouLller so for
Lhe duraLlon of Lhls book please suspend any fear of geLLlng bulky"
Lven lf you are a fasLresponder as you observe changes you can omlL pleces or reduce frequency
uon'L worry abouL waklng up looklng llke Lhe Pulk Lhe mornlng afLer a slngle workouL lL won'L
happen as much as men wlsh lL dld 1here wlll be plenLy of Llme Lo Lweak and flneLune Lo cuL back
or shlfL gears as you go
Cne poLenLlal ob[ecLlon from Lhe sclenLlsLs ln Lhe group 8uL don'L women have more slowLwlLch
muscle flbers? uoesn'L LhaL mean women should Lraln dlfferenLly? l propose noL and l'm noL Lhe
flrsL 8ased on Lhe daLa ln Lhls book and ln Lhe llLeraLure you'll see LhaL (1) muscle flber composlLlon
can be changed and (2) you should eaL and Lraln for your deslred ouLcome noL Lo accommodaLe
your currenL condlLlon
uon'L fall vlcLlm Lo sexlsm ln exerclse lL's almosL always a fraud or a sales plLch



1CCLS Anu 18lCkS
Seeklng Wlsdom lrom uarwln Lo Munger (wwwfourhourbodycom/wlsdom) 1hls ls one of Lhe besL
books on menLal models how Lo use Lhem and how noL Lo make a fool of yourself l was lnLroduced
Lo Lhls manual for crlLlcal Lhlnklng by uerek Slvers who sold hls company Cu 8aby for $22 mllllon
oor Charlle's Almanack 1he WlL and Wlsdom of Charles 1 Munger
(wwwfourhourbodycom/almanac) 1hls book conLalns mosL of Lhe Lalks and lecLures of Charlle
Munger Lhe vlce chalrman of 8erkshlre PaLhaway lL has sold nearly 30000 coples wlLhouL any
adverLlslng or booksLore placemenL
Munger's Worldly Wlsdom (wwwfourhourbodycom/munger) 1hls Lranscrlbed speech glven by
Charlle Munger aL uSC 8uslness School dlscusses Lhe 8090 lmporLanL menLal models LhaL cover
90 of Lhe declslons he makes





Lnd of ChapLer noLes
3 ln Lhls case Lhe 4Pour 8ody" ls qulLe llLeral
4 1hese menLal models" are ofLen referred Lo as heurlsLlcs or analyLlcal frameworks
3 lor example proper converslon of 14 Lhyrold hormone Lo Lhe more Lhermogenlcally acLlve 13
6 Cenes alone cannoL accounL for Lhe dlverslLy of characLerlsLlcs we see around us Messenger 8nA
(m8nA) ls now LhoughL Lo be responslble for much of Lhe dlverslLy and Lhere ls good news [usL as
you can Lurn genes on and off you can lnfluence m8nA dramaLlcally wlLh envlronmenLeven shuL
down cerLaln processes enLlrely Lhrough lnLerference
7 roLeln for one provokes a greaLer Lhermlc effecL of food (1Ll) Lhan elLher carbohydraLe or faL
ln slmple Lerms ln dlgesLlon a hlgher percenLage of proLeln calorles are losL" as heaL vs
carbohydraLes or faL 1hls has led some sclenLlsLs Lo suggesL LhaL Lhe 4 calorles per gram assumed for
proLeln should be downgraded 20 Lo 32 calorles per gram


C8Cunu ZL8C
CeLLlng SLarLed and Swara[
AL Lhe lndlvldual level Swara[ ls vlLally connecLed wlLh Lhe capaclLy for dlspasslonaLe selfassessmenL
ceaseless selfpurlflcaLlon and growlng selfrellance lL ls Swara[ when we learn Lo rule ourselves
MahaLma Candhl ?oung lndla !une 28 1928 p 772

1PL PA8A!uku MCMLn1
1he ueclslon Lo 8ecome a CompleLe Puman
l musL noL fear lear ls Lhe mlndklller lear ls Lhe llLLledeaLh LhaL brlngs LoLal obllLeraLlon l wlll face
my fear l wlll permlL lL Lo pass over me and Lhrough me And when lL has gone pasL l wlll Lurn Lhe
lnner eye Lo see lLs paLh Where Lhe fear has gone Lhere wlll be noLhlng Cnly l wlll remaln
8ene CesserlL LlLany AgalnsL lear" from lrank PerberL's uune
lor mosL of us Lhe howLo books on our shelves represenL a growlng Lodo llsL noL advlce we've
followed
Several of Lhe beLLerknown Lech CLCs ln San lranclsco have asked me aL dlfferenL Llmes for an
ldenLlcal favor an lndex card wlLh bulleLpolnL lnsLrucLlons for loslng abdomlnal faL Lach of Lhem
made lL clear !usL Lell me exacLly whaL Lo do and l'll do lL"
l gave Lhem all of Lhe necessary LacLlcal advlce on one 33 card knowlng ln advance whaL Lhe
ouLcome would be 1he success raLe was lmpresslve 0
eople suck aL followlng advlce Lven Lhe mosL effecLlve people ln Lhe world are Lerrlble aL lL 1here
are Lwo reasons


1 MosL people have an lnsufflclenL reason for acLlon 1he paln lsn'L palnful enough lL's a nlceLo
have noL a musLhave 1here has been no Para[uku MomenL"
2 1here are no remlnders no conslsLenL Lracklng no awareness no behavloral change ConslsLenL
Lracklng even lf you have no knowledge of faLloss or exerclse wlll ofLen beaL advlce from world
class Lralners


8uL whaL ls Lhls alllmporLanL Para[uku MomenL"?
lL's an eplphany LhaL Lurns a nlceLohave lnLo a musLhave 1here ls no polnL ln geLLlng sLarLed unLll lL
happens lL applles Lo faLloss as much as sLrengLh galn Lo endurance as much as sex no maLLer how
many bulleL polnLs and reclpes l provlde you wlll need a Para[uku MomenL Lo fuel Lhe change lLself
Chad lowler knows Lhls
Chad C1C of lnfoLLher lnc spends much of hls Llme solvlng hard problems for cusLomers ln Lhe
8uby compuLer language Pe ls also coorganlzer of Lhe annual 8ubyConf and 8allsConf conferences
where l flrsL meL hlm Cur second meeLlng was ln 8oulder Colorado where he used hls naLural
language experlence wlLh Plndl Lo Leach a knuckledragger (me) Lhe prlmlLlve baslcs of 8uby
Chad ls an lncredlble Leacher glfLed wlLh analogles buL l was dlsLracLed ln our sesslon by someLhlng
he menLloned ln passlng Pe'd recenLly losL 70+ pounds ln less Lhan 12 monLhs
lL wasn'L Lhe amounL of welghL LhaL l found fasclnaLlng lL was Lhe Llmlng Pe'd been obese for more
Lhan a decade and Lhe change seemed Lo come ouL of nowhere upon landlng back ln San lranclsco
l senL hlm one quesLlon vla emall


WhaL were Lhe Llpplng polnLs Lhe momenLs and lnslghLs LhaL led you Lo lose Lhe 70 lbs?
l wanLed Lo know whaL Lhe deflnlng momenL was Lhe conversaLlon or reallzaLlon LhaL made hlm pull
Lhe Lrlgger afLer 10 years of buslness as usual
Pls answer ls conLalned ln Lhls chapLer
Lven lf you have no lnLeresL ln faLloss Lhe key lnslghLs (parLlal compleLeness daLa and
overslmpllflcaLlon among Lhem) wlll help you llfL 300 pounds run 30 kllomeLers galn 30 pounds or
do anyLhlng else ln Lhls book
8uL leL's Lalk abouL one oddlLy upfronL calorle counLlng l [usL goL done Lhrashlng calorle counLlng
and l'm lncludlng Chad's calorlebased approach Lo prove a polnL
1hls book dldn'L exlsL when Chad losL hls welghL and Lhere are far beLLer Lhlngs Lo Lrack Lhan
calorles 8uL would l recommend Lracklng calorles as an alLernaLlve Lo Lracklng noLhlng? ?ou beL
1racklng anyLhlng ls beLLer Lhan Lracklng noLhlng
lf you are very overwelghL very weak very lnflexlble or very anyLhlng negaLlve Lracklng even a
medlocre varlable wlll help you develop awareness LhaL leads Lo Lhe rlghL behavloral changes
1hls underscores an encouraglng lesson you don'L have Lo geL lL all rlghL ?ou [usL have Lo be crysLal
clear on a few concepLs
8esulLs wlll follow
LnLer Chad lowler
1he Para[uku MomenL
Why had l gone 10 years geLLlng more and more ouL of shape (sLarLlng off preLLy unhealLhy ln Lhe
flrsL place) only Lo flnally flx lL now?
l acLually remember Lhe exacL momenL l declded Lo do someLhlng
l was ln 1okyo wlLh a group of frlends We all wenL down Lo Para[uku Lo see lf we could see some
arLlsLlcally dressed youngsLers and also Lo shop for fabulous cloLhlng whlch Lhe area ls famous for A
couple of Lhe people wlLh us were preLLy fashlonable dressers and had some speclflc Lhlngs ln mlnd
Lhey wanLed Lo buy AfLer walklng lnLo shops several Llmes and leavlng wlLhouL serlously conslderlng
buylng anyLhlng one of my frlends and l gave up and [usL walLed ouLslde whlle Lhe oLhers conLlnued
shopplng

We boLh lamenLed how unfashlonable we were
l Lhen found myself saylng Lhe followlng Lo hlm 'lor me lL doesn'L even maLLer whaL l wear l'm noL
golng Lo look good anyway'
l Lhlnk he agreed wlLh me l can'L remember buL LhaL's noL Lhe polnL 1he polnL was LhaL as l sald
Lhose words Lhey hung ln Lhe alr llke when you say someLhlng superembarrasslng ln a loud room
buL happen Lo caLch Lhe one randomly occurrlng sllce of sllence LhaL happens all nlghL long Lveryone
looks aL you llke you're an ldloL 8uL Lhls Llme lL was me looklng aL myself crlLlcally l heard myself
say Lhose words and l recognlzed Lhem noL for Lhelr conLenL buL for Lhelr Lone of helplessness l am
ln mosL of my endeavors a solldly successful person l declde l wanL Lhlngs Lo be a cerLaln way and l
make lL happen l've done lL wlLh my career my learnlng of muslc undersLandlng of forelgn
languages and baslcally everyLhlng l've Lrled Lo do
lor a long Llme l've known LhaL Lhe key Lo geLLlng sLarLed down Lhe paLh of belng remarkable ln
anyLhlng ls Lo slmply acL wlLh Lhe lnLenLlon of belng remarkable
lf l wanL a beLLerLhanaverage career l can'L slmply 'go wlLh Lhe flow' and geL lL MosL people do
[usL LhaL Lhey wlsh for an ouLcome buL make no lnLenLlondrlven acLlons Loward LhaL ouLcome lf
Lhey would [usL do someLhlng mosL people would flnd LhaL Lhey geL some verslon of Lhe ouLcome
Lhey're looklng for 1haL's been my secreL SLop wlshlng and sLarL dolng
?eL here l was Lalklng abouL arguably Lhe mosL lmporLanL parL of my llfemy healLhas lf lL was
someLhlng l had no conLrol over l had been golng wlLh Lhe flow for years Wlshlng for an ouLcome
and walLlng Lo see lf lL would come l was Lhe llmp powerless ego l deLesL ln oLher people
8uL somehow as Lhe school nerd who always goL plcked lasL for everyLhlng l had allowed 'noL belng
good aL sporLs' or 'noL belng flL' Lo enLer whaL l consldered Lo be lnherenL aLLrlbuLes of myself 1he
neL resulL ls LhaL l was lefL wlLh an undersLandlng of myself as an lncompleLe person And Lhough l
had (perhaps) overcompensaLed for LhaL lncompleLeness by klcklng ass ln every oLher way l could l
was sLlll carrylng Lhls powerlessness around wlLh me and lL was very slowly and subLly gnawlng away
aL me from Lhe lnslde
So whlle lL's Lrue LhaL l wouldn'L have looked greaL ln Lhe fancy cloLhes Lhe seemlngly superflclal
caLalysL LhaL drove me Lo flnally do someLhlng wasn'L aL all superflclal lL acLually pulled ouL a deep
rooL LhaL had been l Lhlnk drlvlng an lmporLanL parL of me for baslcally my enLlre llfe
And now l recognlze LhaL Lhls ls a paLLern ln Lhe culLure l run ln (compuLer programmers and Lech
people) Lhls parLlalcompleLeness ls noL [usL common buL maybe even Lhe norm My llfe laLely has
Laken on a new focus dlgglng up Lhose bad rooLs Lhe holes l don'L noLlce ln myself And now l'm
fllllng Lhem one aL a Llme
Cnce l sLarLed Lhe welghL loss Lhe enLlre process was noL only easy buL en[oyable
l sLarLed ouL easy !usL paylng aLLenLlon Lo food and dolng relaxed cardlo Lhree Lo four Llmes a week
1hls ls when l sLarLed Lhlnklng ln Lerms of maklng every day [usL sllghLly beLLer Lhan Lhe day before
Cn day 1 lL was easy Any exerclse was beLLer Lhan whaL l'd been dolng
lf you ask Lhe average obese person 'lf you could work ouL for CnL year and be consldered ln
shape" would you do lL?' l'd guess LhaL [usL abouL every slngle one would emphaLlcally say 'Pell
yes!' 1he problem ls LhaL for mosL normal people Lhere ls no clear paLh from faL Lo okay ln a year
lor almosL everyone Lhe paLh ls Lhere and obvlous lf you know whaL you're dolng buL lL's almosL
lmposslble Lo lmaglne an ouLcome llke LhaL so far ln Lhe dlsLance
1he numberone reallzaLlon LhaL led me Lo be able Lo keep dolng lL and make Lhe rlghL declslons was
Lo use daLa
l learned abouL Lhe basal meLabollc raLe (8M8) also called resLlng meLabollc raLe and was amazed
aL how many calorles l would have Lo eaL ln order Lo sLay Lhe same welghL lL was huge As l sLarLed
looklng aL calorle conLenL for food LhaL wasn'L obvlously bad l felL llke l'd have Lo [usL gluLLonously
eaL all day long lf l wanLed Lo sLay faL 1he 8M8 showed me LhaL (1) lL wasn'L golng Lo be hard Lo cuL
calorles and (2) l musL have been maklng 8lC mlsLakes before ln order Lo consume Lhose calorles
noL small ones 1haL's good news 8lg mlsLakes mean loLs of lowhanglng frulL1
nexL was learnlng LhaL 4000 calorles equals abouL a pound of faL l know LhaL's an
overslmpllflcaLlon buL LhaL's okay Cverslmpllfylng ls one of Lhe nexL Lhlngs l'll menLlon as a Lool 8uL
lf 4000 ls roughly a pound of faL and my 8M8 makes lL preLLy easy Lo shave off some huge number
of calorles per day lL suddenly becomes very clear how Lo lose loLs of welghL wlLhouL even dolng any
exerclse Add ln some calculaLlons on how many calorles you burn dolng say 30 mlnuLes of exerclse
and you can preLLy qulckly come up wlLh a formula LhaL looks someLhlng llke
8M8 2900
AcLual lnLake 1800
ueflclL from dleL 8M8 acLual lnLake 1100
8urned from 30 mlnuLes cardlo 300
1oLal deflclL deflclL from dleL burned from 30 mlnuLes cardlo 1600
So LhaL's 1600 calorles saved ln a day or almosL half a pound of bad welghL l could lose ln a slngle
day So for a blg round number l can lose 3 pounds ln a week and a half wlLhouL even worklng Loo
hard When you're 30 pounds overwelghL geLLlng Lo 10 of your goal LhaL fasL ls real
An lmporLanL Lhlng l alluded Lo earller ls LhaL all of Lhese numbers are ln some ways bullshlL 1haL's
okay and reallzlng LhaL lL was okay was one of Lhe blggesL shlfLs l had Lo make When you're 3070
pounds overwelghL (or l'd say whenever you have a 8lC change Lo make) worrylng abouL counLlng
calorles consumed or burned sllghLly lnaccuraLely ls golng Lo klll you 1he facL of Lhe maLLer ls Lhere
are no Lools avallable Lo normal people whlch wlll Lell us exacLly how much energy we're burnlng or
consumlng 8uL lf you're [usL klnda rlghL and more lmporLanL Lhe numbers are dlrecLlonally rlghL
you can make a blg dlfference wlLh Lhem
Pere's anoLher helpful pseudosclence number apparenLly 10 pounds of welghL loss ls roughly a
cloLhlng slze xL L M 1haL was a PuCL moLlvaLor l loved donaLlng cloLhes all year and dolng
gullLfree shopplng
As a nerd l flnd myself Loo easlly dlscouraged by daLa collecLlon pro[ecLs where lL's dlfflculL or
lmposslble Lo collecL accuraLe daLa 1ralnlng myself Lo forgeL LhaL made all Lhe dlfference
Added Lo Lhls knowledge was a baslc undersLandlng of how meLabollsm works Pere are Lhe maln
Lhlngs l changed breakfasL wlLhln 30 mlnuLes of waklng and flve Lo slx meals a day of roughly 200
calorles each Pow dld l measure Lhe calorles? l dldn'L l puL LogeLher an exacL meal plan for [usL CnL
week boughL all Lhe lngredlenLs sLuck Lo lL rellglously lrom LhaL polnL on l dldn'L have Lo do Lhe
hard work anymore l became aware afLer [usL one week of roughly how many calorles were ln a
porLlon of dlfferenL Lypes of food and [usL guessed Agaln Lrylng Lo llLerally counL calorles sucks and
ls demoLlvaLlng SeLLlng up a rlgld LemplaLe for a week and Lhen uslng lL as a baslc gulde ls
susLalnable and fun
!usL a few more dlsconnecLed Llps
l seL up a worksLaLlon where l could pedal on a recumbenL blke whlle worklng l dld real work wroLe
parLs of 1he asslonaLe rogrammer played vldeo games chaLLed wlLh frlends and waLched
rldlculous Lelevlslon shows l'd normally be ashamed Lo be wasLlng my Llme on all whlle sLaylng ln my
aeroblc zone l know a loL of creaLlve people who haLe exerclse because lL's borlng l was ln LhaL
camp Loo (l'm noL anymore lL changes once you geL lnLo lL) 1he blke/desk was my savlor 1haL
mlxed wlLh a measuremenL sysLem
l goL a hearL raLe monlLor (P8M) and sLarLed uslng lL for LvL8?1PlnC l used lL whlle pedallng Lo
make sure LhaL even when l was havlng fun playlng a game l was dolng myself some good lf you
know your hearL raLe zones (easy Lo flnd on Lhe lnLerneL) Lhe amblgulLy nonflLnessexperLs feel wlLh
respecL Lo exerclse ls removed 1hlrLy mlnuLes ln your aeroblc zone ls good exerclse and burns faL
CalculaLe how many calorles you burn (a good P8M wlll do lL for you) and Lhe experlence ls fun and
moLlvaLlng l sLarLed wearlng my P8M when l was dolng Lhlngs llke annoylng chores around Lhe
house ?ou can clean house fasL and burn serlous faL 1haL's noL some MonLel Wllllams 8S lL's real
8ecause of Lhe consLanL use of an P8M l was able Lo comblne fun and exerclse or annoylng chores
and exerclse maklng all of lL more rewardlng and way less llkely l'd geL lazy and declde noL Lo do lL
8ulldlng muscle ls as you know one of Lhe besL ways Lo burn faL 8uL geeks don'L know how Lo
bulld muscle And as l've menLloned geeks don'L llke Lo do Lhlngs Lhey don'L know are golng Lo work
We llke daLa We value experLlse So l hlred a Lralner Lo Leach me whaL Lo do l Lhlnk l could have leL
go of Lhe Lralner afLer a few sesslons slnce l had learned Lhe 'rlghL' exerclses buL l've sLayed wlLh her
for Lhe pasL year
llnally as a frlend sald of my dlfflculLy ln wrlLlng abouL my lnslghLs for welghL loss a key lnslghL ls
my lack of speclflc lnslghLs
1o some exLenL Lhe answer ls [usL 'dleL and exerclse' 1here were no glmmlcks l used daLa we all
have access Lo and [usL LrusLed blology Lo work lLs maglc l gave lL a Lrlal of 20 days or so and losL a
slgnlflcanL amounL of welghL Lven beLLer l sLarLed waklng up Lhlnklng abouL exerclslng because l felL
good
lL was easy"
lL was easy for Chad because of hls Para[uku MomenL lL worked because he used numbers
ln Lhe nexL chapLer you'll geL your numbers
1haL's when Lhe fun beglns



Chad lowler before and afLer hls Para[uku MomenL (hoLos !ames uuncan uavldson)
1CCLS Anu 18lCkS
racLlcal esslmlsm SLolclsm as roducLlvlLy SysLem" Coogle lgnlLe
(wwwfourhourbodycom/sLolclsm) 1hls ls a flvemlnuLe presenLaLlon l gave ln 2009 on my personal
Para[uku MomenL 1hls vldeo wlll show you how Lo lnoculaLe your fears whlle leveraglng Lhem Lo
accompllsh whaL you wanL
Cllve 1hompson Are ?our lrlends Maklng ?ou laL?" new ?ork 1lmes SepLember 10 2009
(wwwfourhourbodycom/frlends) 8eachlng your physlcal goals ls a producL ln parL of sheer
proxlmlLy Lo people who exhlblL whaL you're LargeLlng 1hls arLlcle explalns Lhe lmporLance and
lmpllcaLlons of chooslng your peer group





Lnd of ChapLer noLes
1 1lm 1hls Lype of lowhanglng frulL ls also commonly found by wouldbe welghL galners when Lhey
record proLeln lnLake for Lhe flrsL Llme Many are only consumlng 4030 grams of proLeln per day

LLuSlvL 8Cu?lA1
Where Are ?ou 8eally?
1he flrsL prlnclple ls LhaL you musL noL fool yourself and you are Lhe easlesL person Lo fool
8lchard leynman nobel rlzewlnnlng physlclsL
0t ouo know 1hyself"
lnscrlpLlon aL 1emple of Apollo aL Adelphl



1hlnk faL ls [usL under Lhe skln? 1hlnk agaln 1he above M8l of a 230pound woman compared Lo a
120pound woman shows Lhe large faL deposlLs around lnLernal organs 1he undlgesLed food ls a
readergagglng bonus
updaLe LMall from Sub[ecL x Male
12/27/08
8eglnnlng welghL 243 lbs

1/30/09
Lnd of monLh #1 228 lbs

3/1/09
Lnd of monLh #2 222 1/2 lbs
1oo llLLle proLeln ln Lhe mornlng for Lhe pasL 4 weeks added 30 grams wlLhln 30 mlnuLes of waklng
Lo resLarL faLloss

4/2/09
Lnd of monLh #3 203 3/4 lbs
90 day welghL loss 41 1/4 lbs

3/1/09
Lnd of monLh #4 200 lbs

6/1/09
Lnd of monLh #3 193 lbs

7/1/09
Lnd of monLh #6 186 3/4 lbs

7/31/09
Lnd of monLh #7 183 lbs
lL's somewhaL demorallzlng Lo only lose elghL pounds ln Lhe lasL Lwo monLhs
As far as my llfLlng exerclses are concerned Lhere are flve baslc llfLs2 1he Lwo welghLs l am glvlng
you are Lhe poundage when l sLarLed and my presenL poundage
1 Shoulder ress10 slow reps3
SLarLlng welghL13 lbs resenL welghL73 lbs
2 ulldown8 slow reps
SLarLlng welghL30 lbs resenL welghL133 lbs
3 8ench ress8 slow reps
SLarLlng welghL30 lbs resenL welghL90 lbs
4 8ow8 slow reps
SLarLlng welghL30 lbs resenL welghL120 lbs
3 Curl12 slow reps
SLarLlng welghL13 lbs resenL welghL30 lbs
Sub[ecL x aged 63 was depressed by hls slowlng raLe of welghL loss 1he real quesLlon was should
he have been?
1he uecepLlve Scale
Looklng aL hls exerclse logs he showed masslve sLrengLh galns ln Lhe Lhree monLhs where he showed
Lhe leasL welghL loss
l dldn'L Lhlnk Lhls was a colncldence Pe had almosL Lrlpled hls sLrengLh ln all movemenLs and Lo
esLlmaLe 10 pounds of lean muscle galn over Lhose Lhree monLhs would be conservaLlve 1hls would
make hls acLual faLloss closer Lo 18 pounds noL Lhe scale's 8
Pls muscle galns slowed afLer Lhls updaLe emall and Lhe faLloss once agaln began Lo show on Lhe
scale Pe dropped from 183 Lo 173 1oLal welghL losL 72 pounds
8uL LoLal faL losL? lL's lmposslble Lo Lell ln a rush Lo geL sLarLed l hadn'L lnslsLed on geLLlng hls
bodyfaL percenLage measured
noL LhaL l cared much lor Lhe flrsL Llme ln my llfe l saw my faLher welghlng less Lhan me uurlng hls
annual checkup four monLhs laLer hls docLor remarked ?ou reallze you're younger now Lhan you
were a year ago ?ou may [usL llve forever" lL was a sLark conLrasL Lo hls 243 pounds aL 36 [usL a year
earller My dad had gone from rlsk of sudden hearL aLLack Lo looklng and feellng 10 years younger ln
12 monLhs
8egardless he had become depressed abouL hls resulLs preclsely when he should have been glvlng
people hlghflves lL Lakes [usL one such lncldenL Lo ruln an enLlre program and monLhs of progress
Pow can you prevenL unnecessary momenLs of doubL?
lL [usL Lakes a few slmple numbers Lo sLeer Lhe shlpLo know wlLhouL fall when someLhlng ls
worklng and when lL ls noL
unLll you flnlsh Lhls chapLer do noL pass go
lf you wanL Lo sklp dlrecLly Lo Lhe acLlons [ump Lo SLarLlng ?our hyslcal CS" on Lhls page ln facL l
suggesL Lhls for Lhe flrsL read Lhrough
Chooslng Lhe 8lghL 1ools
l used Lo have a slgnaLure move whlle drlvlng
AbouL a quarLermlle or so before arrlvlng aL my hardfoughL desLlnaLlon ofLen wlLhln 200 feeL l
would come Lo Lhe unwaverlng concluslon LhaL l'd gone Loo far 1hen l would uLurn and drlve ln Lhe
opposlLe dlrecLlon only Lo repeaL Lhe drlll llke a dog LeLhered Lo a cloLhesllne 8esLcase scenarlo
Lhls shuLLle run doubled my Lravel Llme WorsLcase scenarlo l goL so frusLraLed LhaL l abandoned Lhe
Lrlp alLogeLher
1hls ls exacLly whaL mosL people do wlLh faLloss and exerclse
uslng a blunL lnsLrumenL llke a scale (Lhe equlvalenL of Lhe odomeLer ln my example) people ofLen
conclude Lhey're noL maklng progress when ln facL Lhey are maklng Lremendous progress 1hls leads
Lo a muslcal chalrs of fad dleLs and demorallzlng lasLdlLch efforLs LhaL do more harm Lhan good 1o
hlL your LargeL 20pound recomposlLlon you'll need Lo Lrack Lhe rlghL numbers
1he scale ls one Lool and you should use lL buL lL ls noL klng lL can mlslead 1ake Lhls unedlLed
feedback from Angel who was Lwo weeks lnLo Lhe SlowCarb uleL aL Lhe Llme (see 1he SlowCarb
uleL l and ll" chapLers)


AfLer my cheaL day on SaLurday l galned 1 pound whlch ls normal for me week Lwo l losL LhaL 1
pound l dldn'L lose any addlLlonal welghL on week Lwo buL l'm noL dlscouraged l dld manage Lo
lose ln lnches l losL Z an lnch off my hlps whlch ls absoluLely greaL l losL a LoLal of 1 lnch off my
Lhlghs noL so shabby elLher So LhaL's a LoLal of 13 lnches for Lhe week l'll Lake Lhe lnches 1he
grand LoLal of lnches losL from uay Cne 3 lnches ?lppee! no exerclse elLher
My drlvlng lssues ended when l boughL a CS devlce
1he CS flxed my problem because lL could answer Lhe slmple quesLlon was l geLLlng closer Lo my
desLlnaLlon?
ln body redeslgn our desLlnaLlon" ls a beLLer raLlo of body composlLlon noL welghL
Pow much of you ls useful muscle and how much of you ls useless faL? Cur consLanL companlons wlll
be clrcumference and bodyfaL measuremenLs 8y Lhe end of Lhls chapLer you wlll have a sLarLlng
polnL for your own physlcal CS 1hls wlll gulde you Lo your 20pound recomposlLlon goal
Clrcumference ls easy enough use a Lape measure We'll cover Lhe deLalls aL Lhe end of Lhls chapLer
8uL how do we acLually measure bodyfaL percenLage?
lL Lurns ouL Lhere are a loL of opLlons and Lhe mosL common are Lhe worsL
Sklnnlng Lhe CaL
ln one 24hour perlod4 l Look more Lhan a dozen bodyfaL measuremenLs uslng Lhe easlesLLoflnd as
well as Lhe mosL sophlsLlcaLed equlpmenL avallable
Pere are some of Lhe resulLs from lowesL Lo hlghesL


73polnL wlLh SllmCulde callpers
7194Accumeasure
938odyMeLrlx ulLrasound
113uLxA
1338odod
147134Cmron handheld blolmpedance (second value afLer drlnklng Lwo llLers of waLer ln flve
mlnuLes)
134616314slLe SllmCulde callpers


1he range ls 7 Lo 1631 So Lhen whlch of Lhese bad boys ls accuraLe?
1he LruLh ls none of Lhem are accuraLe Moreover Lhls doesn'L maLLer We [usL need Lo make sure
LhaL Lhe meLhod we choose ls conslsLenL
1he followlng Lable shows Lhe varlous Lechnlques l consldered ordered from mosL Lo leasL error
prone3



rovlded by Lulz ua Sllva hu sclenLlflc advlsory board uC uavls naLlonal Sclence loundaLlon
CenLer for 8lophoLonlcs Sclence and 1echnology
AfLer dozens of Lrlals wlLh mulLlple sub[ecLs and Laklng lnLo accounL boLh consLancy and convenlence
(lncludlng cosL) Lhere were Lhree clear wlnners6


1 uLxA
2 8odod
3 ulLrasound (8odyMeLrlx)


1he 1op 3
uLxA
uual energy xray absorpLlomeLry (uLxA) whlch cosLs $30100 per sesslon ended up my favorlLe as
lL ls repeaLable and offers valuable lnformaLlon besldes bodyfaL percenLage 1he CL Lunar rodlgy
Lhe machlne l used ls deslgned for bone denslLy LesLlng and spllLs Lhe body lnLo dlfferenL zones



My uLxA scan lmage
lf you're noL concerned abouL osLeoporosls why ls Lhls lnLeresLlng?
8ecause lL hlghllghLs muscular lmbalances beLween Lhe lefL and rlghL sldes ln my case


- LefL arm46 kg
- 8lghL arm47 kg (l'm rlghLhanded so noL surprlslng)
- LefL leg124 kg
- 8lghL leg128 kg
- LefL Lrunk189 kg
- 8lghL Lrunk179 kg


As we'll see ln rehab" maklng yourself ln[uryproof requlres above all correcLlng lefLrlghL
lmbalances ln flve Lo Len mlnuLes uLxA glves a crysLalclear plcLure of mass lmbalances LhaL even
ouLsLandlng physlcal LheraplsLs can mlss afLer hours of observaLlon
8CuCu
CosLlng [usL $2330 8odod uses alr dlsplacemenL and ls comparable Lo Lhe cllnlcal gold sLandard"
of hydrosLaLlc underwaLer welghlng 1he sub[ecL (you) slLs lnslde a sealed capsule and alLernaLlng alr
pressures deLermlne body composlLlon lnflnlLely fasLer and more comforLable Lhan underwaLer
welghlng Lhe 8odod ls Lhe offlclal bodyfaL measuremenL devlce of Lhe nlL Comblne where Lhe 330
besL college fooLball players are analyzed by nlL coaches and scouLs Lo deLermlne Lhelr worLh
unllke callpers and some oLher meLhods 8odod can accommodaLe obese sub[ecLs of 300+ pounds
8Cu?ML18lx
8odyMeLrlx ls a handheld ulLrasound devlce LhaL Lells you Lhe exacL Lhlckness of faL (ln mllllmeLers)
wherever you place lL lL ended up belng Lhe Lool l used mosL ofLen and sLlll use mosL ofLen
ulLrasound has been used for more Lhan a decade Lo deLermlne Lhe faL and muscular characLerlsLlcs
of llvesLock WanL Lo see how LhaL lnLramuscular marbllng ls comlng along on your llvlng kobe beef?
ull ouL Lhe pregnancy cam!
lL's amazlng LhaL lL Look so long Lo reach aLhleLlcs 1he nexLgeneraLlon 8odyMeLrlx wand small
enough Lo flL ln a [ackeL pockeL connecLs Lo any C wlLh a uS8 cable and ls now used by world
famous Leams llke Lhe new ?ork ?ankees and AC Mllan fooLball lL ls Lhe plcLure of slmpllclLy l was
able Lo Lake frequenL readlngs ln less Lhan Lwo mlnuLes and boLh daLa and lmages were
auLomaLlcally uploaded Lo my Mac (1he C sofLware acLually runs fasLer on a Mac uslng arallels a
program LhaL allows you Lo use C sofLware on Macs)
8aLher Lhan aLLempL Lo flnd a gym LhaL offered Lhls for persesslon fees l declded Lo own a unlL AL
$2000 for Lhe professlonal unlL lL was worLh Lhe convenlence 1here ls a personal verslon ln
developmenL LhaL wlll cosL less Lhan $300
Can'L llnd Lhe lancy SLuff?
lf you choose Lo use callpers or blolmpedance (any Lool you hold or sLand on) ouL of convenlence or
lf you use Lhem for more frequenL measuremenL alongslde one of Lhe 1op 1hree here are crlLlcal
polnLs Lo conslder
1 nLvL8 CCMA8L 8LlC8LAnuAl1L8 8LSuL1S l8CM ulllL8Ln1 1CCLS7
8esulLs from dlfferenL Lools cannoL be compared ln my 24hour measuremenL maraLhon l LesLed
133 wlLh 8odod and 113 wlLh uLxA LeL's say l had LesLed uslng only uLxA aL 113 and Lhen
LesLed on 8odod for my followup whlch resulLed ln 123 l would wrongly conclude LhaL l'd
galned 1 bodyfaL whereas l would have seen a more accuraLe 1 loss had l used 8odod for boLh
2 ll ?Cu CPCCSL 1C uSL 8lCLLLC18lCAL lMLuAnCL (8Ll)8 ?Cu nLLu CCnSlS1Ln1 P?u8A1lCn
uslng blolmpedance devlces l have been able Lo make my bodyfaL percenLage [ump almosL 1 ln
flve mlnuLes by drlnklng Lwo llLers of waLer ln beLween measuremenLs Pere's a slmple approach LhaL
largely flxes hydraLlon lssues
lmmedlaLely upon waklng drlnk 13 llLers (abouL 30 fluld ounces) of cold waLer9ensure LhaL waLer
LemperaLure ls Lhe same day Lo dayand walL 30 mlnuLes urlnaLe and Lhen LesL bodyfaL uslng blo
lmpedance uo noL eaL or drlnk anyLhlng else before LesLlng l use Lwo empLy 8ullelL bourbon boLLles
(730 mllllllLers 2 13 llLers) because l love Lhe oldschool boLLles buL nalgene boLLles are generally
one llLer each and have llne measuremenLs on Lhe slde Wlne and mosL llquor ls also sLandardlzed for
a 730mllllllLer boLLle slze
3 ll ?Cu CPCCSL 1C uSL CALlL8S ?Cu nLLu A CCnSlS1Ln1 ALCC8l1PM
Lven wlLh Lhe same callpers uslng dlfferenL maLh dlfferenL resulLs l suggesL asklng Lhe gym or
Lralner Lo use a 3polnL or 7polnL !acksonollock algorlLhm whlch l have found glves Lhe mosL
conslsLenL resulLs compared Lo Lhe 1op 1hree10 1hls should be as slmple as selecLlng from a drop
down menu ln Lhelr sofLware
SLarLlng ?our hyslcal CS1he SLeps
SLarLlng a body recomposlLlon program wlLhouL measuremenLs ls llke plannlng a Lrlp wlLhouL a sLarL
address l guaranLee you wlll regreL lL laLer uon'L fly bllnd
My faLher who losL more Lhan 70 pounds and more Lhan Lrlpled hls sLrengLh ls sLlll klcklng hlmself
for noL havlng bodyfaL numbers
urop a dlme or Lwo and geL your daLa lf need be sklp a few laLLes and a dlnner ouL
nexL sLeps


1 1ake your before" clrcumference measuremenLs CeL a slmple Lape measure and measure four
locaLlons boLh upper arms (mldblcep) walsL (horlzonLal aL navel) hlps (aL wldesL polnL below
walsL) and boLh legs (mldLhlgh) 1oLal Lhese numbers Lo arrlve aL your 1oLal lnches (1l) Changes ln
Lhls LoLal wlll be meanlngful enough Lo Lrack
2 LsLlmaLe your bodyfaL (8l) based on Lhe Lyeballlng lL" sldebar on Lhls page
3 Choose Lhe besL Lool and schedule a sesslon


lf you're over 30 bodyfaL avold callpers and use uLxA 8odod or ulLrasound ln LhaL order lf you
cannoL flnd Lhese opL for blolmpedance and follow Lhe hydraLlon rules menLloned earller
lf you are under 23 sLlll alm for uLxA 8odod or ulLrasound lf you cannoL flnd Lhese opL for
callpers wlLh a quallfled professlonal (use Lhe same person for all followup vlslLs) and requesL Lhe 3
polnL or 7polnL !acksonollock algorlLhm lf nelLher ls avallable use anoLher algorlLhm LhaL lncludes
a leg measuremenL and aL leasL Lhree polnLs LoLal Leg faL ls Lrlcky and needs Lo be lncluded 8ecord
Lhe name of Lhe algorlLhm used for fuLure reference
1CCLS Anu 18lCkS
Crbl1ape Cnehanded 1ape Measure (wwwfourhourbodycom/orblLape) Measure any body parL
wlLh mlllLary preclslon uslng Lhls Lape measure Lhe armed servlces' cholce for physlcal examlnaLlons
llndlng uLxA uLxA musL be admlnlsLered by llcensed medlcal sLaff and so ellmlnaLes mosL gyms and
healLh clubs llrsL Coogle your clLy plus uLxA body faL" lf LhaL falls search uLxA" osLeoporosls
LesLlng" or bone denslLy LesLlng" for your zlp code or clLy Add faclllLy" lf Lhe search reLurns Loo
many resulLs l spenL $49 on Lhe LesL ln 8edwood ClLy Callfornla aL Lhe 8ody ComposlLlon CenLer
(wwwbodycomposlLloncenLercom)
8odod LocaLors (wwwllfemeasuremenLcom/cllenLs/locaLor) 1he 8odod ls used Lo LesL aLhleLes aL
Lhe nlL Comblne for faL and faLfree mass as well as resplraLory volume use Lhls slLe Lo flnd 8odod
assessmenL cenLers whlch are locaLed ln almosL all 30 sLaLes
8odyMeLrlx (wwwfourhourbodycom/bodymeLrlx) 1he handheld 8odyMeLrlx devlce uses
ulLrasound Lo measure body composlLlon down Lo Lhe mllllmeLer lor Lhose wlLh Lhe means lL ls an
ouLsLandlng opLlon and my defaulL cholce
Lscall 8lolmpedance Scale (wwwfourhourbodycom/escallblo) Lscall's blolmpedance scale
measures welghL and percenLage of bodyfaL for up Lo 10 users
Sllm Culde Sklnfold Callpers (wwwfourhourbodycom/sllmgulde) 1hese are Lhe mosL wldely used
callpers ln Lhe world 1hey're lowcosL buL accuraLe enough for professlonal use 8e sure Lo lnclude
aL leasL one leg measuremenL ln all calculaLlons
CosmeLlc laL vs Lvll laLPow Lo Measure vlsceral laL (wwwfourhourbodycom/evll) Lver wonder
how some people especlally older men can have beer bellles LhaL seem as LlghL as a drum?
ulsLended abdomens LhaL seem llke muscle lf you poke Lhem? 1he answer ls unpleasanL raLher Lhan
faL under Lhe skln lL's faL around lnLernal organs LhaL presses Lhe abdomlnal wall ouL
Cne weakness of callpers and ulLrasound ls LhaL Lhey can only dlrecLly measure subcuLaneous faL
(under Lhe skln) and noL whaL's called vlsceral faL (around Lhe organs)
1hls arLlcle auLhored by Mlchael Lades Mu and Mary uan Lades Mu explalns a lowLech meLhod for
esLlmaLlng Lhe laLLer whlch ls parLlcularly lmporLanL for Lhose over 23 bodyfaL or of mlddleage and
older






WhaL should your bodyfaL goals be? lor mosL people l suggesL Lhe followlng as a sLarLlng polnL
lor men
lf obese alm for 20
lf you have [usL a blL of exLra paddlng alm for 12


lor women
lf obese alm for 23
lf you have [usL a blL of exLra paddlng alm for 18


lf you (male or female) wanL Lo geL Lo 3 we'll help you laLer


use Lhe plcLures on Lhls page or Lhls page and descrlpLlons (whaLever ls mosL helpful) Lo esLlmaLe
your currenL bodyfaL percenLage Where are you really? Look aL Lhe plcs before readlng Lhe resL as
you mlghL be able Lo sklp Lhe LexL
1he followlng percenLages and descrlpLlons are lnLended Lo reflecL hlghend callper readlngs on
males buL Lhe guldellnes are sLlll helpful for women keep ln mlnd LhaL slnce callpers measure a
sklnfold boLh subcuLaneous faL and subcuLaneous waLer are reflecLed ln Lhe numbers Speclal credlL
Lo Surferph34 for Lhe guldellnes and phoLo llnks11


20 8odyfaL
1here ls no vlslble muscle deflnlLlon and only a hlnL of separaLlon beLween ma[or muscle groups lf
Lhose groups are large and well developed lor examples see
wwwfourhourbodycom/20a
wwwfourhourbodycom/20b
wwwfourhourbodycom/20c


13 8odyfaL
Some muscle separaLlon appears beLween Lhe shoulders (delLolds) and upper arms Abs are noL
vlslble lor an example see
wwwfourhourbodycom/13a
wwwfourhourbodycom/bodyfaLexamples


12 8odyfaL
More muscle separaLlon appears parLlcularly ln Lhe chesL and back and an ouLllne of Lhe abs beglns
Lo appear SLandlng under a celllng llghL wlLh favorable shadows a pendlng fourpack mlghL be
vlslble lor examples see
wwwfourhourbodycom/12a
wwwfourhourbodycom/12b


10 8odyfaL
Muscle separaLlons geL deeper ln Lhe arms chesL legs and back and slxpack abs are vlslble when
flexed lor an example see
wwwfourhourbodycom/10a


79 8odyfaL
Abs are clearly vlslble all Lhe Llme vascularlLy ln arms ls promlnenL chesL and back separaLlon ls
obvlous and Lhe face sLarLs Lo appear more angular lor examples see
wwwfourhourbodycom/7a
wwwfourhourbodycom/7b


37 8odyfaL
SLrlaLlons appear ln large muscle groups when Lhey are flexed vascularlLy appears ln lower abdomen
and ln Lhe legs CompeLlLlve bodybullders ofLen alm for Lhls sLaLe for compeLlLlon day lor an
example see
wwwfourhourbodycom/3a



MALL LxAMLLS



lndlvldual lmages Lo follow





1revor newell 33 bodyfaL 19 bodyfaL 9 bodyfaL





1revor newell 33 bodyfaL 19 bodyfaL 9 bodyfaL





8ay Cronlse 3136 bodyfaL 247 bodyfaL 1263 bodyfaL





nlc lrwln 22 bodyfaL 3 bodyfaL





naLhan Zaru 8 bodyfaL uesplLe Lhe lncredlble Pulk llghLlng l belleve Lhls Lo be (among Lhese
phoLos) Lhe besL represenLaLlve plcLure of whaL 8 bodyfaL looks llke for males wlLh decenL muscle
Lone eople dramaLlcally underesLlmaLe bodyfaL percenLage lf you have a blL of muscle and are sub
10 you should have deflnlLlon slmllar Lo Lhls


lLMALL LxAMLLS



lndlvldual lmages Lo follow





227 lbs 398 bodyfaL





Lrln 8hoades 30 bodyfaL 23 bodyfaL 12 bodyfaL





!ulee 22 bodyfaL (compare Lo 1revor or nlc ln Lhelr 1922 plcsLhe smooLh appearance ls slmllar)





Andrea 8ell 134 bodyfaL





Lnd of ChapLer noLes
2 1hls sub[ecL had more Lhan 10 fracLures ln hls knees and could noL perform lowerbody exerclses
3 lor Lhose unfamlllar wlLh llfLlng parlance reps" are repeLlLlons of a movemenL lf you do 20 push
ups you've done 20 reps of Lhe pushup
4 lrom noon on CcLober 3 2009 Lo noon on CcLober 4 2009
3 1hese error ranges assume Lralned professlonals and opLlmum condlLlons for measuremenLs (eg
good hydraLlon for bodylmpedance) 1he order was deLermlned uslng Lhe medlan of Lhelr lower and
upper error percenLages
6 ln an ldeal world xray C1 and M8l would be used buL l omlLLed Lhem due Lo radlaLlon and cosL
respecLlvely
7 nor should you compare dlfferenL algorlLhms on Lhe same equlpmenL 1hls mosL frequenLly causes
confuslon when you geL callper readlngs from dlfferenL Lralners use Lhe same person and same
algorlLhm (eg 3polnL !acksonollock)
8 Also referred Lo as blolmpedance or 8l
9 1he coldness of Lhe waLer wlll also help faLloss
10 1here are populaLlonspeclflc formulas LhaL glve beLLer numbers buL Lhey are noL commonly
used slnce mosL flLness clubs and personal Lralners deal wlLh Lhe broad populaLlon
11 wwwfourhourbodycom/bodyfaLexamples

l8CM PC1CS 1C lLA8
Maklng lallure lmposslble
l have a greaL dleL ?ou're allowed Lo eaL anyLhlng you wanL buL you musL eaL lL wlLh naked faL
people
Ld 8luesLone
WhaL geLs measured geLs managed
eLer urucker reclplenL of resldenLlal Medal of lreedom

1992
1revor sLared aL Lhe LCu as lL dellvered Lhe news Pe bllnked a few Llmes 1992 1hen he bllnked a
few more Llmes
Poly crap!"
Pe'd puL on abouL 10 pounds a year afLer sophomore year ln hlgh school Llpplng Lhe scales aL 240
pounds aL college graduaLlon now for Lhe flrsL Llme slnce hls Leens 1revor welghed less Lhan 200
pounds
1haL had been Lhe goal slnce sLepplng on a Lreadmlll almosL Lwo years earller buL a dlsLanL goal
8reaklng Lhe 200 barrler had seemed unaLLalnable now he'd done lL 1he quesLlon wasn'L so much
how he dld lL 1he real quesLlon was why dld lL work?
Slmple Pe'd made an agreemenL wlLh a coworker Lhey would go Lo Lhe gym LogeLher Lhree Llmes
per week and lf elLher of Lhem mlssed a sesslon LhaL person had Lo pay Lhe oLher $1
ln hls flrsL gym vlslL 1revor walked for four mlnuLes on Lhe Lreadmlll
noL long LhereafLer he ran a mlle for Lhe flrsL Llme slnce fourLh grade
now he has run Lwo halfmaraLhons
lL's noL Lhe $1 LhaL maLLers (1revor does qulLe well) lL's Lhe underlylng psychology
WheLher lL's one dollar or one lnch Lhere are ways Lo ensure LhaL Lhe flrsL sLep Lakes you Lo where
you wanL Lo go
Cheap lnsurance
lour rlnclples of lallurerooflng
l love SkyMall magazlnes 8uL one faLeful 1uesday desplLe my besL efforLs Lo read abouL poolslde
hammocks and wallslzed maps l couldn'L concenLraLe 1here was a baLLle belng waged across Lhe
alsle on lronLler Alrllnes and l had a fronLrow seaL
ln sLunned sllence l waLched a man so obese LhaL he needed a belL exLenslon Lo buckle hlmself ln
eaL a full bag of 1wlzzlers prlor Lo Lakeoff Pe Lhen proceeded Lo eaL a full bag of Creos whlch he
pollshed off before we had reached crulslng alLlLude lL was an lmpresslve dlsplay
l recall asklng myself Pow can he raLlonallze eaLlng so much? Pe had a cane for Cod's sake 1he
answer was of course LhaL he couldn'L l doubL he'd even Lrled 1here was no loglcal [usLlflcaLlon for
hls behavlor buL Lhen agaln Lhere ls no loglcal [usLlflcaLlon for how l hlL Lhe snooze buLLon every 10
mlnuLes for an hour or Lwo every SaLurday
We break commlLmenLs Lo ourselves wlLh embarrasslng regularlLy Pow can someone Lrylng Lo lose
welghL blnge on an enLlre plnL of lce cream before bed? Pow can even Lhe mosL dlsclpllned of
execuLlves fall Lo make 30 mlnuLes of Llme per week for exerclse? Pow can someone whose marrlage
depends on qulLLlng smoklng plck up a clgareLLe?
Slmple loglc falls lf you were Lo summarlze Lhe lasL 100 years of behavloral psychology ln Lwo
words LhaL would be Lhe Lakeaway
lorLunaLely knowlng Lhls lL ls posslble Lo englneer compllance ulllng from boLh new and ofLen
neglecLed daLa lncludlng phoLographlc research and aucLlons Lhere are four prlnclples of fallure
prooflng behavlor
1hlnk of Lhem as lnsurance agalnsL Lhe weaknesses of human naLureyour weaknesses my
weaknesses our weaknesses


1 Make lL consclous
2 Make lL a game
3 Make lL compeLlLlve
4 Make lL small and Lemporary


1 MAkL l1 CCnSClCuS lLASPlnC Anu 8LlC8L" PC1CS
1he fasLesL way Lo correcL a behavlor ls Lo be aware of lL ln real Llme noL afLerLhefacL
1he curlous case of Lhe socalled flash dleL" ls a prlme example of Lhe dlfference ur Lydla Zepeda
and uavld ueal of Lhe unlverslLy of WlsconslnMadlson enllsLed 43 sub[ecLs Lo phoLograph all of
Lhelr meals or snacks prlor Lo eaLlng unllke food dlarles whlch requlre Llme consumlng enLrles
ofLen wrlLLen long afLer eaLlng Lhe phoLographs acLed as an lnsLanLaneous lnLervenLlon and forced
people Lo conslder Lhelr cholces before Lhe damage was done ln Lhe words of one parLlclpanL l was
less llkely Lo have a [umbo bag of MMs lL curbed my cholces lL dldn'L alLer Lhem compleLely buL
who wanLs Lo Lake a phoLo of a [umbo bag of MMs?"
1he researchers concluded LhaL phoLographs are more effecLlve Lhan wrlLLen food dlarles 1hls ls
saylng someLhlng as prlor sLudles had conflrmed LhaL sub[ecLs who use food dlarles lose Lhree Llmes
as much welghL as Lhose who don'L 1he upshoL use your camera phone Lo Lake a snapshoL before
openlng your mouLh Lven wlLhouL a prescrlbed dleL Lhls awareness alone wlll resulL ln faLloss
1he camera can also be used Lo accenLuaLe your flaws Lo your beneflL
lf we analyze Lhe posLconLesL submlsslons of Lhe wlnners of Lhe 8ody for Llfe Challenge Lhe largesL
physlque LransformaLlon conLesL ln Lhe lasL 30 years of publlshlng we can lsolaLe one common
undersLaLed elemenL before" phoLographs 1he Lralnlng meLhods and dleL varled buL Lhose who
experlenced Lhe mosL dramaLlc changes credlLed Lhe before" phoLographs wlLh adherence Lo Lhe
program 1he plcLures were placed ln an unavoldable spoL ofLen on Lhe refrlgeraLor and served as
lnoculaLlon agalnsL selfsaboLage
CeL an accuraLe plcLure of your basellne lL wlll look worse Lhan you expecL 1hls need noL be bad
news lgnorlng lL won'L flx lL so capLure lL and use lL
2 MAkL l1 A CAML
!ACk S1ACk Anu 1PL S1lCklnLSS Cl llvL SLSSlCnS
!ack SLack was nervous lL was 1983 and he had [usL [olned hls employees Lo purchase S8C a near
bankrupL englne remanufacLurer from Lhelr parenL company lnLernaLlonal ParvesLer lL was done ln
remarkable fashlon wlLh $100000 applled Lo a loan of $9 mllllon for a debL raLlo of 89Lo1 1he
bank offlcer who handled Lhe loan was flred wlLhln hours of approvlng lL
1he 13 managers who conLrlbuLed Lhelr llfe savlngs Lo make lL posslble were also nervous buL Lhey
needn'L have been 1haL $100000 would be worLh $23 mllllon ln 1993 [usL 10 years laLer 8y 2008
sales had lncreased from $16 mllllon Lo more Lhan $400 mllllon and sLock value had rlsen from 10
per share Lo $234 per share
WhaL was Lo Lhank?
Cames lrequenL games
!ack SLack LaughL all of hls employees how Lo read Lhe flnanclal sLaLemenLs opened Lhe books and
puL numerlcal goals alongslde lndlvldual performance numbers on grease boards around Lhe planL
ually goals and publlc accounLablllLy were comblned wlLh dally rewards and publlc recognlLlon
1he PawLhorne planL of Lhe WesLern LlecLrlc Company ln Clcero llllnols also flgured Lhls ouL albelL
accldenLally 1he year was 1933 and Lhelr flndlng was slgnlflcanL lncreaslng llghLlng ln Lhe planL
made workers more producLlve 1hen someone polnLed ouL (l have Lo lmaglne a sweaLy palmed
lnLern) a confuslng deLall roducLlvlLy also lmproved when Lhey dlmmed Lhe llghLlng! ln facL maklng
any change aL all seemed Lo resulL ln lncreased producLlvlLy
lL Lurned ouL LhaL wlLh each change Lhe workers suspecLed Lhey were belng observed and Lherefore
worked harder 1hls phenomenonalso called Lhe observer effecL"came Lo be known as Lhe
PawLhorne LffecL"
8elnforced by research ln game deslgn !ack SLack and WesLern LlecLrlc's resulLs can be condensed
lnLo a slmple equaLlon measuremenL moLlvaLlon
Seelng progress ln changlng numbers makes Lhe repeLlLlve fasclnaLlng and creaLes a poslLlve
feedback loop Cnce agaln Lhe acL of measurlng ls ofLen more lmporLanL Lhan whaL you measure 1o
quoLe Lhe lndusLrlal sLaLlsLlclan Ceorge 8ox Lvery model ls wrong buL some are useful"
lL's crlLlcal LhaL you measure someLhlng 8uL LhaL begeLs Lhe quesLlon Lo replace selfdlsclpllne how
ofLen do you need Lo record Lhlngs?
1haL ls how many Llmes do you need Lo log daLa Lo geL hooked and never sLop? ln Lhe experlence of
Lhe brllllanL nlke+ Leam and ln Lhe experlence of Lhelr users more Lhan 12 mllllon runners who
have Lracked more Lhan 130 mllllon mlles LhaL maglc number ls flve


lf someone uploads only a couple of runs Lo Lhe slLe Lhey mlghL [usL be Lrylng lL ouL 8uL once Lhey
hlL flve runs Lhey're masslvely more llkely Lo keep runnlng and uploadlng daLa AL flve runs Lhey've
goLLen hooked on whaL Lhelr daLa Lells Lhem abouL Lhemselves
ArlsLoLle had lL rlghL buL he was mlsslng a number We are whaL we do repeaLedly" A mere flve
Llmes (flve workouLs flve meals flve of whaLever we wanL) wlll be our goal
When ln doubL Lake flve" ls Lhe rule
3 MAkL l1 CCML1l1lvL
lLA8 Cl LCSS Anu 1PL 8LnLll1S Cl CCMA8lSCn
Would you work harder Lo earn $100 or Lo avold loslng $100? lf research from Lhe CenLer for
LxperlmenLal Soclal Sclence aL new ?ork unlverslLy ls any lndlcaLlon fear of loss ls Lhe wlnner
1helr Lhreegroup experlmenL looked llke Lhls Lhe flrsL group recelved $13 and was Lold Lhe $13
would be Laken back lf Lhey losL a subsequenL aucLlon Lhe second group was Lold Lhey'd be glven
$13 lf Lhey won Lhe aucLlon and Lhe Lhlrd group was a conLrol wlLh no lncenLlve 1he flrsL group
rouLlnely overbld Lhe mosL
arLlclpaLlng economlsL Lrlc SchoLLer explalned Lhe resulLs


LconomlsLs Lyplcally aLLrlbuLe excesslve blddlng Lo rlsk averslon or Lhe [oy of wlnnlng WhaL we
found ls LhaL Lhe acLual cause of overblddlng ls a fear of loslng a compleLely new Lheory from pasL
lnvesLlgaLlons
1hls ls noL a depresslng reallzaLlon lL's a useful one knowlng LhaL poLenLlal loss ls a greaLer
moLlvaLor Lhan poLenLlal reward we can seL you up for success by lncludlng a Langlble rlsk of publlc
fallure 8eal welghLloss numbers supporL Lhls Lxamlnlng random 300person samples from Lhe
300000+ users of ually8urn a dleL and exerclse Lracklng webslLe Lhose who compeLe agalnsL Lhelr
peers ln challenges" lose an average of 39 pounds more Lhan Lhose who do noL compeLe
1here ls anoLher phenomenon LhaL makes groups an ldeal envlronmenL for change soclal
comparlson Lheory ln plaln Lngllsh lL means LhaL ln a group some people wlll do worse Lhan you
(Sarah losL only one poundgood for me!") and oLhers wlll do beLLer (Mlke's noLhlng speclal lf he
can do lL so can l") Seelng lnferlor performers makes you proud of even mlnor progress and
superlor performers ln your peer group make greaLer resulLs seem achlevable
Looklng aL ually8urn's daLa seL Lhose who have Lhree or more moLlvaLors" ln Lhelr peer group lose
an average of 38 pounds more Lhan Lhose wlLh fewer
Lmbrace peer pressure lL's noL [usL for klds
4 MAkL l1 SMALL Anu 1LMC8A8?
1haL brlngs us Lo your mosL lmporLanL nexL sLeps deLalled below
CuesLlons and AcLlons
8efore you move on Lo anoLher chapLer Lake (or ln Lhe case of #2 sLarL) aL leasL Lwo of Lhe followlng
four acLlons ?our cholce


1 uo l really look llke LhaL ln underwear? 1ake dlglLal phoLos of yourself from Lhe fronL back and
slde Wear elLher underwear or a baLhlng sulL noL eager Lo ask a nelghbor for a favor? use a camera
wlLh a Llmer or a compuLer webcam llke Lhe Mac lSlghL uL Lhe leasL flaLLerlng before" phoLo
somewhere you wlll see lL ofLen Lhe refrlgeraLor baLhroom mlrror dog's forehead eLc
2 uo l really eaL LhaL? use a dlglLal camera or camera phone Lo Lake phoLographs of everyLhlng you
eaL for 33 days preferably lncludlng aL leasL one weekend day lor slzlng puL your hand nexL Lo
each lLem or plaLe ln Lhe phoLographs lor maxlmum effecL puL Lhese phoLos onllne for oLhers Lo
see
3 Who can l geL Lo do Lhls wlLh me? llnd aL leasL one person Lo engage ln a frlendly compeLlLlon
uslng elLher LoLal lnches (1l) or bodyfaL percenLage WelghL ls a poor subsLlLuLe buL anoLher opLlon
use compeLlLlve drlve gullL and fear of humlllaLlon Lo your advanLage Lmbrace Lhe sLlck 1he carroL
ls overraLed
4 Pow do l measure up? CeL a slmple Lape measure and measure flve locaLlons boLh upper arms
(mldblcep) walsL (horlzonLal aL navel) hlps (wldesL polnL beLween navel and legs) and boLh legs
(mldLhlgh) 1oLal Lhese numbers Lo arrlve aL your LoLal lnches (1l) l'm Lelllng you agaln because l
know you dldn'L do lL afLer Lhe lasL chapLer CeL off your ass and geL 'er done lL Lakes flve mlnuLes
3 WhaL ls Lhe smallesL meanlngful change l can make? Make lL small Small ls achlevable lor now
Lhls means geLLlng sLarLed on aL leasL Lwo of Lhe above four sLeps before movlng on 1he resL and
besL ls yeL Lo come


1CCLS Anu 18lCkS
Crossly uramaLlc and 8eallsLlc laL 8epllcas (wwwfourhourbodycom/faLrepllca) 1hese are dlsgusLlng
buL effecLlve moLlvaLors l keep a onepound faL repllca ln Lhe drawer of my refrlgeraLor 1he flve
pound repllca ls Lhe mosL effecLlve vlsual ald l've ever seen for geLLlng oLherwlse reslsLanL people Lo
lose faL Cne bloLech CLC l know goes so far as Lo carry one ln hls brlefcase Lo show people who
mlghL beneflL lf you wanL Lo Lhank yourself be Lhanked or perhaps be punched ln Lhe face order
one of Lhese
Servlces for osLlng 8efore" (and AfLer") lcLures
osLerous (wwwposLerouscom)
LvernoLe (wwwevernoLecom)12
lllckr (wwwfllckrcom)
8works ersonal Wlkl ages (wwwfourhourbodycom/pbworks) 8amlL SeLhl (ln Lhe nexL sldebar)
seL up a free 8works page (a slmple wlkl page llke Lhose found on Wlklpedla) and lnvlLed all hls
beLLors Lo be noLlfled when he updaLed hls welghL Pe also used hls 8works page Lo Lalk a rldlculous
amounL of Lrash
LaLly (hLLp//eaLly) LaLly ls one of Lhe easlesL ways Lo sLarL a phoLofood [ournal 1hls slLe leLs you
Lrack and keep a vlsual record of meals you've eaLen
PablL lorge (wwwhablLforgecom) PablL lorge ls an emall checkln Lool for lnsLllllng new hablLs lnLo
your dally rouLlne ueclde on Lhe hablL you wanL Lo form and PablL lorge wlll emall you for 21 days
sLralghL lf you don'L follow Lhrough Lhe emall cycle wlll sLarL all over agaln
sLlckk (wwwsLlckkcom) sLlckk was founded on Lhe prlnclple LhaL creaLlng lncenLlves and asslgnlng
accounLablllLy are Lhe Lwo mosL lmporLanL keys Lo achlevlng a goal Cofounder uean karlan an
economlcs professor aL ?ale came up wlLh Lhe ldea of openlng an onllne CommlLmenL SLore" whlch
evenLually became sLlckk lf you don'L fulflll your commlLmenL wlLh sLlckk lL auLomaLlcally Lells your
frlends and opens you up Lo endless mockery and derlslon
8odySpace (wwwbodybulldlngcom/superhuman) or ually8urn (wwwdallyburncom/superhuman)
need Lo flnd someone Lo keep you accounLable? 1o encourage or harass you when needed? !oln
more Lhan 600000 members on 8odySpace or 300000 on ually8urn who are Lracklng Lhe resulLs of
Lhelr dleL and exerclse reglmens 1he u8Ls above wlll llnk you Lo 4P8 communlLles on Lhese slLes






8amlL SeLhl has always [oked abouL hls lndlan frallLy"
Pe had wanLed Lo add muscle Lo hls 127pound frame for years buL lL dldn'L happen unLll he made
one slmple addlLlon Lo hls llfe anoLher beL 8amlL has an enLlre folder ln hls Cmall dedlcaLed Lo beLs
agalnsL frlends all addlng up Lo abouL $8000 ln prlze money
1hls Llme he beL Lhem all LhaL he could galn 13 pounds of muscle ln Lhree monLhs
ln Lhe flrsL seven days alone he galned flve pounds and was Lhe heavlesL he'd ever been ln Lhe end
he added 20 Lo hls bodywelghLsurpasslng 13 poundswhlle keeplng hls bodyfaL low now Lhree
years laLer he's malnLalned hls new muscular welghL almosL Lo Lhe exacL pound
1here were Lhree reasons lL worked afLer years of falllng Lo galn welghL


1 Pe used a beL and Lracked resulLs publlcly
8amlL seL up a free 8works wlkl page (llke Lhe pages found on Wlklpedla) and lnvlLed all Lhe beLLors
Lo recelve noLlflcaLlons when he updaLed hls welghL Pe Lhen proceeded Lo Lalk an ungodly amounL
of Lrash
needless Lo say smackLalklng would make hlm look doubly sLupld lf he dldn'L wln Lhe beL 8amlL
elaboraLes on Lhe accounLablllLy
use psychology Lo help don'L [usL 'Lry harder' lf you've repeaLedly Lrled (or commlLLed Lo do)
someLhlng and lL hasn'L worked conslder publlc compllance or a beL"



2 Pe lgnored almosL everyone
lrom 8amlL
Lveryone has a damn oplnlon Some people Lold me l would geL faL as lf l would leL LhaL happen for
a few hundred bucks And of course everyone had Lheorles abouL whaL Lo eaL drlnk and even whaL
comblnaLlon of welghLs Lo llfL
More Lhan a few people shrleked upon flndlng ouL my sLraLegy (worklng ouL runnlng and eaLlng
more) 'WhaL!? ?ou can'L run! ?ou'll lose Loo much welghL!' All l could do was polnL ouL LhaL lL
seemed Lo be worklng l'd already compleLed oneLhlrd of Lhe beL ln Lhe flrsL seven days 1here
wasn'L much Lhey could say Lo LhaL
Lveryone's goL an oplnlon abouL whaL you 'should' do 8uL Lhe LruLh ls mosL of Lhem are full of hoL
alr and you can geL lL done uslng a few slmple sLeps
l lgnored every one of Lhem"


3 Pe focused on Lhe meLhod noL Lhe mechanlsm
eople warned me LhaL l had Lo undersLand how llplds and carbs and faLLy aclds worked before l
sLarLed 1haL's such nonsense WhaL lf l [usL sLarLed worklng ouL and aLe more? Could l learn all LhaL
fancy sLuff laLer? ?ou don'L have Lo be a genlus Lo galn or lose welghL"


4 Make lL small and Lemporary Lhe lmmense pracLlcallLy of baby sLeps
1ake Lhe pressure off"
Mlchael Levln has made a career of Laklng Lhe pressure off and lL has worked SlxLy llLerary works
laLer from naLlonal nonflcLlon besLsellers Lo screenplays he was suggesLlng LhaL l (1lm) do Lhe same
seL a meager goal of Lwo pages of wrlLlng per day l had made a menLal monsLer of Lhe book ln your
hands and seLLlng Lhe bar low allowed me Lo do whaL maLLered mosL geL sLarLed each mornlng
ur 8 ! logg founder of Lhe ersuaslve 1echnology Lab aL SLanford unlverslLy wroLe hls graduaLe
dlsserLaLlon wlLh a far less aggresslve commlLmenL Lven lf he came home from a parLy aL 300 AM
he had Lo wrlLe one senLence per day Pe flnlshed ln record Llme whlle classmaLes langulshed for
years overwhelmed by Lhe enormlLy of Lhe Lask
undersLandlng Lhls prlnclple l8M led Lhe compuLlng world ln sales for decades 1he quoLas for lLs
salespeople were Lhe lowesL ln Lhe lndusLry because managemenL wanLed Lhe reps Lo be
unlnLlmldaLed Lo do one Lhlng plck up Lhe phone MomenLum Look care of Lhe resL and quoLas were
exceeded quarLer afLer quarLer
1aklng off Lhe pressure ln 4P8 means dolng experlmenLs LhaL are shorL ln duraLlon and noL overly
lnconvenlenL
uon'L look aL a dleL change or a new exerclse as someLhlng you need Lo commlL Lo for slx monLhs
much less Lhe resL of your llfe Look aL lL as a LesL drlve of one Lo Lwo weeks
lf you wanL Lo walk an hour a day don'L sLarL wlLh one hour Chooslng one hour ls auLomaLlcally
bulldlng ln Lhe excuse of noL havlng enough Llme CommlL Lo a fallproof flve mlnuLes lnsLead 1hls ls
exacLly whaL ur logg suggesLed Lo hls slsLer and LhaL one change (Lhe smallesL meanlngful change
LhaL creaLed momenLum) led her Lo buy runnlng shoes and sLop eaLlng desserL nelLher of whlch he
suggesLed 1hese subsequenL declslons are referred Lo ln Lhe llLeraLure as consonanL declslons"
declslons we make Lo be allgned wlLh a prlor declslon
1ake Lhe pressure off and do someLhlng small
8emember our LargeL Lo log flve sesslons of new behavlors? lL's Lhe flve sesslons LhaL are lmporLanL
noL Lhe duraLlon of Lhose sesslons 8lg Lhe game so you can wln uo whaL's needed Lo make Lhose
flrsL flve sesslons as palnless as posslble llve snowflakes are all you need Lo sLarL Lhe snowball effecL
of consonanL declslons
1ake Lhe pressure off and puL ln your flve easy sesslons wheLher meals or workouLs 1he resL wlll
Lake care of lLself











ln 2008 a 238pound hll Llbln declded Lo experlmenL wlLh lazlness
Pe wanLed Lo lose welghL 1hls ls common As ls also common he wasn'L parLlcularly keen on dleL or
exerclse Pe'd Lrled boLh off and on for years 1he lnLermlLLenL four Lo elghLweek programs helped
hlm drop poundsand Lhen hls oLher behavlors helped hlm galn Lhem back even fasLer
Pe began Lo suspecL Lhere mlghL be an easler way dolng noLhlng
hll had a slmple meLhod ln mlnd l wanLed Lo see whaL effecL belng preclsely aware of my welghL
would have on my welghL"
1hls ls where we deparL from Lhe common hll losL 28 pounds ln slx monLhs wlLhouL maklng Lhe
sllghLesL aLLempL Lo change hls behavlor
llrsL havlng arblLrarlly declded LhaL 230 pounds was hls ldeal welghL hll drew a blue llne ln an Lxcel
spreadsheeL 1he downward slope represenLed hls welghL decreaslng from 238 Lo 230 over Lwo
years Lvery day's LargeL welghL whlch saL on Lhe blue llne was [usL 01 (approxlmaLely) lower Lhan
Lhe prevlous day's Lasy peasy See hls graph on Lhe nexL page where Lhe blue" llne ls Lhe mlddle
dashed llne
Pe Lhen added ln Lwo lmporLanL llnes below and above hls LargeL" blue llne hls mlnlmumallowable
welghL (green llne) and hls maxlmumallowable welghL (red llne) for each day Pe had no plan Lo hlL
hls exacL LargeL welghL each day as LhaL would be Loo sLressful Pe [usL had Lo keep beLween Lhe
llnes



lnLeresLed ln hll's Lxcel spreadsheeL? uownload a blank verslon aL wwwfourhourbodycom/phll
!usL lnpuL your sLarLlng welghL and deslred endlng welghL and you can dupllcaLe hls experlmenL
Pow?
Pe welghed hlmself naked every mornlng aL Lhe same Llme before eaLlng breakfasL Pe sLepped on
Lhe scale a few Llmes and puL Lhe average of Lhe resulLs ln hls Lxcel spreadsheeL 1he [agged llne
above shows hls acLual welghL changes Caps represenL perlods of Lravel when he dldn'L have access
Lo a scale
hll kepL Lhe spreadsheeL ln Lhe program he helped ploneer LvernoLecom so LhaL he could see lL
from any compuLer or phone lL was always aL hls flngerLlps
lL was pure 100 awareness Lralnlng noLhlng buL Lracklng
ln facL hll made a concerLed efforL noL Lo change
l acLually made a consclous efforL noL Lo devlaLe from my dleL or exerclse rouLlne durlng Lhls
experlmenL 1haL ls l conLlnued Lo eaL whaLever l wanLed and goL absoluLely no exerclse 1he goal
was Lo see how [usL Lhe slLuaLlonal awareness of where l was each day would affecL my welghL l
suspecL lL affecLed Lhousands of mlnuLe declslons LhaL l made over Lhe Llme perlod even Lhough l
couldn'L Lell you whlch"
Cddly he LreaLed excesslve drlfL upward (galnlng) or downward (loslng) as equally bad
1he only Llmes l sprang lnLo dellberaLe acLlon were Lhe few Llmes (seen on Lhe graph) where my
welghL dlpped below Lhe mlnlmum accepLable level 1hen l would eaL doughnuLs or gorge myself Lo
make sure l was back ln Lhe 'safe zone' Lhe nexL day 1haL was a loL of fun l suppose l would have
done Lhe opposlLe and eaLen less had l ever gone over Lhe maxlmum welghL llne buL LhaL never
happened 1he whole polnL was noL Lo lose welghL qulckly lL was Lo see lf l could lose welghL slowly
and wlLhouL any efforL"
Awareness even aL a subconsclous level beaLs fancy checkllsLs wlLhouL lL
1rack or you wlll fall








Lnd of ChapLer noLes
12 lull dlsclosure l am now an advlser Lo boLh osLerous and LvernoLe because l belleve ln Lhe
servlces


Su818AC1lnC lA1
8aslcs

1PL SLCWCA88 ulL1 l
Pow Lo Lose 20 ounds ln
30 uays WlLhouL Lxerclse
CuL of cluLLer flnd slmpllclLy
AlberL LlnsLeln
1134 AM SA1u8uA? !unL 20 2009
SAn l8AnClSCC
1exL message from London elghL hours ahead meanL Lo lmpress


1hls ls my dlnner Pappy Llmes!


1he accompanylng phoLo a pepperonl and sausage plzza so large lL doesn'L flL on Lhe screen
Chrls A a fellow experlmenLer and l were havlng our weekly vlrLual daLe
1exL response from me


1hls ls my breakfasL 88LAklAS1 Can you hear Lhe lnsulln pourlng ouL of my eyes? Woohoo! AnLe
up faL boy


My accompanylng phoLo Lwo bear claws Lwo chocolaLe crolssanLs grapefrulL [ulce and a large
coffee
8esponse from Chrls


LCL please don'L make me do Lhls

And so lL conLlnued a LexLmessage eaLlng conLesL 1he LruLh ls l do some verslon of Lhls every
SaLurday and Lhousands of people over Lhe lasL four years have [olned me ln dolng Lhe same ln
beLween plzzas and bear claws Lhe neL resulL ls LhaL Lhe average follower has losL 19 pounds of faL
and a surprlslng number have losL more Lhan 100 pounds LoLal
1hls odd approach has produced someLhlng of a small revoluLlon
LeL me explaln exacLly how Chrls and l reach and malnLaln sub12 bodyfaL ofLen sub10 by
sLraLeglcally eaLlng llke plgs
1he SlowCarb uleL
8eLLer laLLoss 1hrough SlmpllclLy
lL ls posslble Lo lose 20 pounds of bodyfaL ln 30 days by opLlmlzlng any of Lhree facLors exerclse dleL
or a drug/supplemenL reglmen 1wenLy pounds for mosL people means movlng down aL leasL Lwo
cloLhlng slzes wheLher LhaL's golng from a slze 14 dress Lo a slze 10 or from an xxL shlrL Lo a large
1he walsL and hlps show an even more dramaLlc reducLlon ln clrcumference
8y Aprll 6 2007 as an example l had cuL from nearly 180 pounds Lo 163 pounds ln slx weeks whlle
addlng abouL 10 pounds of muscle whlch means l losL approxlmaLely 23 pounds of faL 1he changes
aren'L subLle
1he dleL LhaL l'll lnLroduce ln Lhls chapLerLhe SlowCarb uleLls Lhe only dleL besldes Lhe raLher
exLreme Cycllcal keLogenlc uleL (Cku) LhaL has produced velns across my abdomen whlch ls Lhe lasL
place l lose faL
1here are [usL flve slmple rules Lo follow
8uLL #1 AvClu WPl1L" CA88CP?u8A1LS
Avold any carbohydraLe LhaL ls or can be whlLe 1he followlng foods are prohlblLed excepL for
wlLhln 30 mlnuLes of flnlshlng a reslsLanceLralnlng workouL llke Lhose descrlbed ln Lhe lrom Ceek
Lo lreak" or Cccam's roLocol" chapLers all bread rlce (lncludlng brown) cereal poLaLoes pasLa
LorLlllas and frled food wlLh breadlng lf you avold eaLlng Lhe aforemenLloned foods and anyLhlng
else whlLe you'll be safe
!usL for fun anoLher reason Lo avold Lhe whlLles chlorlne dloxlde one of Lhe chemlcals used Lo
bleach flour (even lf laLer made brown agaln a common Lrlck) comblnes wlLh resldual proLeln ln
mosL of Lhese foods Lo form alloxan 8esearchers use alloxan ln lab raLs Lo lnduce dlabeLes 1haL's
rlghLlL's used Lo produce dlabeLes 1hls ls bad news lf you eaL anyLhlng whlLe or enrlched"
uon'L eaL whlLe sLuff unless you wanL Lo geL faLLer
8uLL #2 LA1 1PL SAML lLW MLALS CvL8 Anu CvL8 ACAln
1he mosL successful dleLers regardless of wheLher Lhelr goal ls muscle galn or faLloss eaL Lhe same
few meals over and over agaln 1here are 47000 producLs ln Lhe average uS grocery sLore buL only
a handful of Lhem won'L make you faL
Mlx and maLch from Lhe followlng llsL consLrucLlng each meal wlLh one plck from each of Lhe Lhree
groups l've sLarred Lhe cholces LhaL produce Lhe fasLesL faLloss for me


roLelns
*Lgg whlLes wlLh 12 whole eggs for flavor (or lf organlc 23 whole eggs lncludlng yolks)
*Chlcken breasL or Lhlgh
*8eef (preferably grassfed)
*llsh
ork

Legumes
*LenLlls (also called dal" or daal")
*8lack beans
lnLo beans
8ed beans
Soybeans

vegeLables
*Splnach
*Mlxed vegeLables (lncludlng broccoll caullflower or any oLher cruclferous vegeLables)
*SauerkrauL klmchee (full explanaLlon of Lhese laLer ln uamage ConLrol")
Asparagus
eas
8roccoll
Creen beans

LaL as much as you llke of Lhe above food lLems buL keep lL slmple
lck Lhree or four meals and repeaL Lhem AlmosL all resLauranLs can glve you a salad or vegeLables ln
place of french frles poLaLoes or rlce Surprlslngly l have found Mexlcan food (afLer swapplng ouL
rlce for vegeLables) Lo be one of Lhe culslnes mosL conduclve Lo Lhe SlowCarb uleL lf you have Lo
pay an exLra $13 Lo subsLlLuLe aL a resLauranL conslder lL your slxpack Lax Lhe nomlnal fee you pay
Lo be lean
MosL people who go on low"carbohydraLe dleLs complaln of low energy and qulL because Lhey
consume lnsufflclenL calorles A halfcup of rlce ls 300 calorles whereas a halfcup of splnach ls 13
calorles! vegeLables are noL calorlcally dense so lL ls crlLlcal LhaL you add legumes for calorlc load
LaLlng more frequenLly Lhan four Llmes per day mlghL be helpful on hlghercarb dleLs Lo prevenL
gorglng buL lL's noL necessary wlLh Lhe lngredlenLs we're uslng LaLlng more frequenL meals also
appears Lo have no enhanclng effecL on resLlng meLabollc raLe desplLe clalms Lo Lhe conLrary
lrequenL meals can be used ln some clrcumsLances (see 1he LasL Mlle") buL noL for Lhls reason
1he followlng meal schedule ls based on a laLe sleep schedule as l'm a nlghL owl who glves up Lhe
ghosL aL 200 AM aL Lhe earllesL usually wlLh wlneglass or book sLlll ln hand la heroln addlcL
Ad[usL your meals Lo flL your schedule buL make sure Lo have your flrsL meal wlLhln an hour of
waklng
Meals are approxlmaLely four hours aparL
1000 AM8reakfasL
200 MLunch
630 MSmaller second lunch
800900 M8ecreaLlon or sporLs Lralnlng lf scheduled
1000 Mulnner
1200 AMClass of red wlne and ulscovery Channel before bed
Pere are some of my meals LhaL recur agaln and agaln


- 8reakfasL (home) Scrambled Lggology pourable egg whlLes wlLh one whole egg black beans and
mlxed vegeLables warmed up or cooked ln a mlcrowave uslng yrex conLalners
- Lunch (Mexlcan resLauranL) Crassfed organlc beef plnLo beans mlxed vegeLables and exLra
guacamole
- ulnner (home) Crassfed organlc beef (from 1rader !oe's) lenLlls and mlxed vegeLables


!usL remember Lhls dleL ls flrsL and foremosL lnLended Lo be effecLlve noL fun lL can be fun wlLh a
few Lweaks (Lhe nexL chapLer covers Lhls) buL LhaL's noL Lhe goal
8uLL #3 uCn'1 u8lnk CALC8lLS
urlnk masslve quanLlLles of waLer and as much unsweeLened Lea coffee (wlLh no more Lhan Lwo
Lablespoons of cream l suggesL uslng clnnamon lnsLead) or oLher nocalorle/lowcalorle beverages
as you llke uo noL drlnk mllk (lncludlng soy mllk) normal sofL drlnks or frulL [ulce LlmlL dleL sofL
drlnks Lo no more Lhan 16 ounces per day lf you can as Lhe asparLame can sLlmulaLe welghL galn
l'm a wlne fanaLlc and have one Lo Lwo glasses of red wlne almosL every evenlng lL doesn'L appear Lo
have any negaLlve lmpacL on my raLe of faLloss 8ed wlne ls by no means requlred for Lhls dleL Lo
work buL lL's 100 allowed (unllke whlLe wlnes and beer boLh of whlch should be avolded)
up Lo Lwo glasses of red per nlghL no more
8uLL #4 uCn'1 LA1 l8ul1
Pumans don'L need frulL slx days a week and Lhey cerLalnly don'L need lL yearround
lf your ancesLors were from Lurope for example how much frulL dld Lhey eaL ln Lhe wlnLer 300 years
ago? 1hlnk Lhey had llorlda oranges ln uecember? noL a chance 8uL you're sLlll here so Lhe llneage
somehow survlved
1he only excepLlons Lo Lhe nofrulL rule are LomaLoes and avocadoes and Lhe laLLer should be eaLen
ln moderaLlon (no more Lhan one cup or one meal per day) CLherwlse [usL say no Lo frulL and lLs
prlnclpal sugar frucLose whlch ls converLed Lo glycerol phosphaLe more efflclenLly Lhan almosL all
oLher carbohydraLes Clycerol phosphaLe Lrlglycerldes (vla Lhe llver) faL sLorage 1here are a few
blochemlcal excepLlons Lo Lhls buL avoldlng frulL slx days per week ls Lhe mosL rellable pollcy
8uL whaL's Lhls slx days a week" buslness?
lL's Lhe sevenLh day LhaL allows you lf you so deslre Lo eaL peach crepes and banana bread unLll you
go lnLo a coma
8uLL #3 1AkL CnL uA? Cll L8 WLLk
l recommend SaLurdays as your uleLers Cone Wlld (uCW) day l am allowed Lo eaL whaLever l wanL
on SaLurdays and l go ouL of my way Lo eaL lce cream Snlckers 1ake 3 and all of my oLher vlces ln
excess lf l drank beer l'd have a few plnLs of aulaner PefeWelzen1
l make myself a llLLle slck each SaLurday and don'L wanL Lo look aL any [unk for Lhe resL of Lhe week
aradoxlcally dramaLlcally splklng calorlc lnLake ln Lhls way once per week lncreases faLloss by
ensurlng LhaL your meLabollc raLe (Lhyrold funcLlon and converslon of 14 Lo 13 eLc) doesn'L
downshlfL from exLended calorlc resLrlcLlon
1haL's rlghL eaLlng pure crap can help you lose faL Welcome Lo uLopla
1here are no llmlLs or boundarles durlng Lhls day of gluLLonous en[oymenL 1here ls absoluLely no
calorle counLlng on Lhls dleL on Lhls day or any oLher
SLarL Lhe dleL aL leasL flve days before your deslgnaLed cheaL day lf you choose SaLurday for
example l would suggesL sLarLlng your dleL on a Monday
1haL's All lolks!
lf Lhe foundlng faLhers could sum up our governmenL ln a slxpage consLlLuLlon Lhe above ls all we
need Lo summarlze rapld faLloss for 9999 of Lhe populaLlon lollowed Lo Lhe leLLer l've never seen
lL fall never
When you feel mlred ln deLalls or confused by Lhe laLesLandgreaLesL conLradlcLory advlce reLurn Lo
Lhls shorL chapLer All you need Lo remember ls
8ule #1 Avold whlLe" carbohydraLes (or anyLhlng LhaL can be whlLe)
8ule #2 LaL Lhe same few meals over and over agaln
8ule #3 uon'L drlnk calorles
8ule #4 uon'L eaL frulL
8ule #3 1ake one day off per week and go nuLs
lor Lhe flner polnLs we have Lhe nexL chapLer






Andrew Pyde ls communlLy dlrecLor aL 1echSLars a wellknown sLarLup lncubaLor ln 8oulder
Colorado Pe ls also an lnLerneLfamous blg bargaln hunLer l use blg" ln boLh Lhe flguraLlve and
llLeral senses Andrew ls 6r3r and 243 pounds
l should say LhaL he was 243 pounds ln hls flrsL Lwo weeks on Lhe SlowCarb uleL he losL 10 pounds
and perhaps more lmpresslve racked up lncredlbly unlmpresslve cosLs
1oLal perweek food cosL $3770
Average permeal cosL $134
And Lhls was lncludlng organlc grassfed beef! lf he'd eaLen a blg salad Lhree Llmes a week lnsLead of
a few proLelns hls weekly cosL would have been $3170
Pe repeaLed four meals
88LAklAS1 Lgg whlLes one whole egg mlxed vegeLables chlcken breasL
LunCP Mlxed vegeLables peas splnach (salad)
SLCCnu LunCP Chlcken Lhlgh black beans mlxed vegLables
ulnnL8 8eef (or pork) asparagus plnLo beans
Pls exacL shopplng llsL was slmpllclLy lLself 1he prlces are Lhe per llne LoLals
1x Lggs (12 pack) $120
2x Crassfed organlc beef (03lb cuLs) $4
4x Mlxed vegeLables (1lb bags) $6
2x ork (1lb cuLs) $3
1x Chlcken breasL $2
2x Asparagus bundles $2
1x Crganlc peas (2lb bag) $2
1x lnLo beans (1lb bag) $130
2x Splnach (3lb bags) $6
1x 8lack beans (1lb bag) $1
3x Chlcken Lhlgh $9
CeLLlng Lhese prlces dldn'L requlre a degree ln negoLlaLlon or dozens of hours of searchlng Andrew
looked for dlscounLed lLems near explraLlon daLe and shopped aL smaller sLores lncludlng a Mexlcan
grocery sLore where he boughL all of hls drled beans
!usL Lo resLaLe an lmporLanL polnL Andrew ls an acLlve 6r3r 243pound 26yearold male and he
exerclsed Lhree Llmes a week durlng hls SlowCarb uleL experlmenL Pe's noL a small organlsm Lo
feed
Pe's also noL unlque ln hls experlence
1hough you mlghL noL geL Lo $134 per meal hls Lwoweek experlmenL shows whaL Lhousands of
oLhers have been surprlsed Lo learn abouL Lhe SlowCarb uleL lL's damn cheap
1he myLh LhaL eaLlng rlghL ls expenslve ls exacLly LhaL a myLh











Can frulL [ulce really screw up faLloss?
Ch yes And lL screws up much more
noL Lo speculaLe l LesLed Lhe effecL of frucLose ln Lwo LesLs Lhe flrsL durlng a nofrucLose dleL (no
[ulce no frulL) and Lhe second afLer one week of consumlng 14 ouncesabouL 13 large glassesof
pulpfree orange [ulce upon waklng and before bed 1he orange [ulce was Lhe only Lhlng
dlsLlngulshlng dleLs A and 8
1he changes were lncredlble


8efore (10/16 no frucLose) and afLer (10/23 orange [ulce)
CholesLerol 203 243 (ouL of healLhy" range)
LuL 127 163 (also ouL of range)


1here were Lwo oLher values LhaL shoL up unexpecLedly


Albumln 43 49 (ouL of range)
lron 71 191 (!) (ouL of range aka lnLo Lhe sLraLosphere)
Albumln blnds Lo LesLosLerone and renders lL lnerL much llke SP8C (dlscussed ln Sex Machlne") buL
weaker l don'L wanL elLher Lo be ouLofrange hlgh 8ad for Lhe manly arLs
lf you sald Poly sh*L!" when you saw Lhe lron [ump we're ln Lhe same boaL 1hls resulL was
compleLely ouL of Lhe blue and ls noL good especlally ln men lL mlghL come as a surprlse buL men
don'L mensLruaLe 1hls means LhaL men lack a good meLhod for clearlng ouL excesslve lron whlch can
be Loxlc2 1he lncrease ln lron was far more alarmlng Lo me Lhan Lhe changes ln cholesLerol
Pere ls [usL one of several explanaLlons from Lhe research llLeraLure


ln addlLlon Lo conLrlbuLlng Lo meLabollc abnormallLles Lhe consumpLlon of frucLose has been
reporLed Lo affecL homeosLasls of numerous Lrace elemenLs lrucLose has been shown Lo lncrease
lron absorpLlon ln humans and experlmenLal anlmals lrucLose lnLake also decreases Lhe acLlvlLy of
Lhe copper enzyme superoxlde dlsmuLase (SCu) and reduces Lhe concenLraLlon of serum and hepaLlc
copper
1he moral of Lhe sLory? uon'L drlnk frulL [ulce and absoluLely avold a hlghfrucLose dleL
lL doesn'L do Lhe body good



1CCLS Anu 18lCkS
1he 1hreeMlnuLe SlowCarb 8reakfasL (wwwfourhourbodycom/breakfasL) 8reakfasL ls a hassle ln
Lhls vldeo l'll show you how Lo make a hlghproLeln slowcarb breakfasL ln Lhree mlnuLes LhaL ls
perfecL for faLloss and sLarLlng Lhe day aL a sprlnL
SLlll 1asLy (wwwsLlllLasLycom) noL sure lf lL's safe Lo eaL Lhose eggs or Lhose 1hal lefLovers? 1lred of
calllng your mom Lo ask? 1hls slLe allows you Lo search Lhe shelf llfe of Lhousands of cooked and
uncooked foods
lood orn ually (hLLp//wwwfoodporndallycom) need some lnsplraLlon for your cheaL day? lood
orn ually provldes a dellclous and arLeryblocklng cornucopla of bad (buL LasLy) eaLlng Save lL for
SaLurday
CouL 1he Mlsslng ChapLer (hLLp//wwwfourhourbodycom/gouL) Concerned abouL proLeln lnLake
and gouL? 8ead Lhls mlsslng chapLer from Cood Calorles 8ad Calorles graclously provlded by
sLunnlng sclence wrlLer Cary 1aubes lL mlghL change your mlnd





Lnd of ChapLer noLes
1 Ckay l dld have a few cold ones ln Munlch lL was oneLhlrd Lhe cosL of boLLled waLer
2 See Lhe Llvlng lorever" chapLer for more on Lhls

1PL SLCWCA88 ulL1 ll
1he llner olnLs and
Common CuesLlons
As Lo meLhods Lhere may be a mllllon and Lhen some buL prlnclples are few 1he man who grasps
prlnclples can successfully selecL hls own meLhods
8alph Waldo Lmerson
1he sysLem ls Lhe soluLlon
A11
1hls chapLer answers Lhe mosL common quesLlons relaLed Lo Lhe SlowCarb uleL shares realworld
lessons learned and plnpolnLs Lhe mosL common mlsLakes
l deslgnaLe SaLurday as cheaL day" ln all of my answers buL ln pracLlce you can subsLlLuLe any day
of Lhe week
Chances are good LhaL aL leasL 30 of Lhe quesLlons ln Lhls chapLer wlll come up for you aL some
polnL lf you're serlous abouL achlevlng Lhe fasLesL faLloss posslble read lL all
Common CuesLlons and Concerns
PCW CAn l CSSl8L? lCLLCW 1PlS ulL1?
l1'S 1CC S18lC1!
!usL sLarL wlLh changlng your breakfasL ?ou wlll lose noLlceable faL 8e sure Lo see lleur 8 ln erfecL
osLerlor" who losL abouL 3 bodyfaL ln four Lo flve weeks wlLh Lhls one subsLlLuLlon Cnce you see
Lhe resulLs suck lL up and move Lo 100 slowcarb for slx days afLer whlch you can lndulge yourself
for 24 hours
1hen agaln would dolng a oneweek LesL from Lhe geLgo really be Loo much? l doubL lL
rlLlbrowneyes" developed a slmple meLhod for exLendlng selfconLrol


Cne Lhlng LhaL worked well for me was keeplng a llLLle noLepad wlLh me LveryLlme l goL a cravlng for
someLhlng (sweeL sLuff or [usL regular food) l added lL Lo Lhe llsL of Lhlngs l was golng Lo feasL on
durlng my cheaL day 1hls was my way of acknowledglng my cravlng and remlndlng myself LhaL l
could have lL buL [usL noL rlghL now lL's llke deferred eaLlng


lf LhaL's noL enough don'L forgeL sugarfree !ellC When you are on Lhe verge of selfconLrol
breakdown usually laLe aL nlghL a few blLes wlll puL Lhe demons back ln Lhelr cages
8u1 LA1lnC 1PL SAML S1ull lS SC 8C8lnC!
MosL people vasLly overesLlmaLe Lhe varleLy of Lhelr meals
Assumlng you're noL Lravellng whaL have you had Lo eaL for breakfasL for Lhe lasL week? Lunch?
Chances are good LhaL especlally for breakfasL you've repeaLed one Lo Lhree meals
8oLaLlng flve or slx meals for a few weeks ls noL hard aL all even Lhough you mlghL lmaglne
oLherwlse leellng awesome and looklng beLLer each successlve week easlly [usLlfles havlng famlllar
(LasLy) food from Sunday Lo lrlday SaLurday ls noholdsbarred Pere's one of hundreds of examples
of resulLs Lrumplng varleLy Lhls one from !eff


l've been golng 2 weeks sLrong and am down almosL 13 lbs! l have Lhls lose 30 before l'm 30 years
old" plan and l'm now halfway Lhere wlLh 4 monLhs Lo go
l do eggwhlLes LenLlls and broccoll ln Lhe AM a burrlLo bowl (chlcken black beans veggles) for
lunch Lhen chlcken lenLlls and assorLed veggles for dlnner All followed wlLh some dellclous red wlne
before bed
l admlL l'm already bored wlLh Lhe meals buL Lhe resulLs l'm seelng so far make lL a mlnlmal concern
l add some dlfferenL seasonlngs or llghL sauces Lo Lhe chlcken Lo mlx lL up
l've only had one cheaL day so far buL am looklng forward Lo my second one Lomorrow l may have
overdld lL lasL week as l consumed almosL 3000 calorles where normally l'm comlng ln around
12001300) Surprlslngly LhaL huge cheaL day lasL week dldn'L seL me back Loo far as l was back Lo
my precheaL welghL by Monday mornlng
l don'L llke exerclse and haven'L commlLLed Lo lL as parL of my welghL loss plan buL some folks aL
work geL me Lo do 3043 mlnuLes on a elllpLlcal or blke a couple Llmes a week noL sure lf LhaL's
enough LhaL lL really has an lmpacL or noL buL aL leasL lL geLs me off my buLL
l'm lnLeresLed Lo see how Lhe nexL 2 weeks go l'm under 200 lbs for Lhe flrsL Llme ln years and my
goal ls 183
SPCuLu l 1AkL An? SuLLMLn1S?
l suggesL poLasslum magneslum and calclum 1hls dleL wlll cause you Lo lose excess waLer and
elecLrolyLes can go along wlLh lL
oLasslum can be consumed durlng meals by uslng a poLasslum enrlched salL llke LlLe SalL" or my
preference eaLlng exLra guacamole wlLh Mexlcan meals Avocadoes Lhe maln lngredlenL ln
guacamole conLaln 60 more poLasslum Lhan bananas Avocadoes also conLaln 73 lnsoluble flber
whlch wlll help keep you regular lf you prefer pllls 99mllllgram LableLs wlLh meals wlll do Lhe Lrlck
Magneslum and calclum are easlesL Lo consume ln plll form and 300 mllllgrams of magneslum Laken
prlor Lo bed wlll also lmprove sleep
lf you prefer Lo geL your elecLrolyLes Lhrough whole foods here are good slowcarb opLlons ln
descendlng order of concenLraLlon noLlce LhaL splnach ls Lhe only lLem on all Lhree llsLs


oLasslum (4700 mg per day recommended for an average healLhy 23yearold male)
1 Llma beans cooked 49 cups (1 cup 969 mg)
2 Chard cooked 49 cups (1 cup 961 mg)
3 PallbuL cooked 26 fllleLs (half a fllleL 916 mg)
4 Splnach cooked 36 cups (1 cup 839 mg)
3 lnLo beans cooked 63 cups (1 cup 746 mg)
6 LenLlls cooked 64 cups (1 cup 731 mg)
7 Salmon cooked 34 fllleLs (half a fllleL 683 mg)
8 8lack beans cooked 77 cups (1 cup 611 mg)
9 Sardlnes 79 cups (1 cup 392 mg)
10 Mushrooms cooked 83 cups (1 cup 333 mg)


Calclum (1000 mg per day recommended for an average healLhy 23yearold male)
1 Salmon wlLh bones 11 cups (1 cup 919 mg) (greaLLasLlng lf you're a caL)
2 Sardlnes wlLh bones 18 cups (1 cup 369 mg)
3 Mackerel canned 22 cups (1 cup 438 mg)
4 1ofu flrm 36 cups (1 cup 280 mg)
3 Collards cooked 38 cups (1 cup 266 mg)
6 Splnach cooked 41 cups (1 cup 243 mg)
7 8lackeyed peas cooked 47 cups (1 cup 211 mg)
8 1urnlp greens cooked 31 cups (1 cup 197 mg)
9 1empeh 34 cups (1 cup 184 mg)
10 Agar drled 37 cups (1 oz 173 mg)


Magneslum (400 mg per day recommended for an average healLhy 23yearold male)
1 umpkln seeds (peplLas) 26 oz (2 oz 300 mg)
2 WaLermelon seeds drled 28 oz (2 oz 288 mg)
3 eanuLs 16 cups (1 cup 243 mg)
4 PallbuL cooked 12 fllleLs (half a fllleL 170 mg)
3 Almonds 3 oz (2 oz 160 mg)
6 Splnach 23 cups (1 cup 137 mg)
7 Soybeans cooked 27 cups (1 cup 148 mg)
8 Cashews 33 oz (2 oz 146 mg)
9 lne nuLs 37 oz (2 oz 140 mg)
10 8razll nuLs 63 Lbsp (2 Lbsp 128 mg)
nC uAl8?? 8LALL?? uCLSn'1 MlLk PAvL A LCW CL?CLMlC lnuLx?
lL's Lrue LhaL mllk has a low glycemlc lndex (Cl) and a low glycemlc load (CL) lor Lhe laLLer whole
mllk clocks ln aL an aLLracLlve 27 unforLunaLely dalry producLs paradoxlcally have a hlgh lnsullnemlc
response on Lhe lnsullnemlc lndex (ll or lnln) scale 8esearchers from Lund unlverslLy ln Sweden have
examlned Lhls surprlslng flndlng


uesplLe low glycemlc lndexes of 1330 all of Lhe mllk producLs produced hlgh lnsullnemlc lndexes of
9098 whlch were noL slgnlflcanLly dlfferenL from Lhe lnsullnemlc lndex of Lhe reference bread
generally whlLe bread Concluslons Mllk producLs appear lnsullnoLroplc as [udged from 3fold Lo
6fold hlgher lnsullnemlc lndexes Lhan expecLed from Lhe correspondlng glycemlc lndexes
8emovlng even a llLLle dalry can dramaLlcally acceleraLe faLloss as Murph noLlced


Ck lL's been a week slnce Laklng 1lm's advlce and cuLLlng Lhe dalry l'm down 6 more pounds And
whaL's unbellevable Lo me ls LhaL l wasn'L even consumlng LhaL much beforehand Maybe a handful
of cheese on my breakfasL eggs and a glass of mllk per day
need someLhlng Lo flavor your coffee? lf you musL use cream (noL mllk) buL no more Lhan Lwo
Lablespoons l opL for a few dashes of clnnamon and Lhe occaslonal drops of vanllla exLracL
nC l8ul1? uCn'1 l nLLu A 8ALAnCLu ulL1"?
no
1o begln wlLh Lhere ls no consensus on whaL a balanced dleL" ls My researchers and l Lrled Lo flnd
an offlclal deflnlLlon from Lhe uS ueparLmenL of AgrlculLure or oLher federal agencles and we could
noL l have noL seen any evldence Lo suggesL LhaL frulLs are necessary more Lhan once a week on
cheaL day
See 1he lorbldden lrulL" sldebar ln Lhe lasL chapLer for more
CCu l l*lnC PA1L 8LAnS CAn l Su8S1l1u1L SCML1PlnC LLSL?
erhaps you [usL haLe farLlng and noL beans
llrsL leL's flx LhaL bean lssue Lhen l'll Lalk abouL how and when you can omlL Lhem
LenLlls seldom cause Lhe gas problem and are my defaulL ln Lhe legume caLegory lor beans
purchaslng organlc wlll ofLen flx Lhe rumbllng panLs effecL and lf LhaL doesn'L work soaklng Lhe
beans ln waLer for a few hours wlll help break down Lhe offendlng cause ollgosaccharldes 1hls ls
one of many reasons l eaL canned beans and lenLlls dlsposlng of Lhe murky [ulce ln Lhe can and
rlnslng lnsLead of purchaslng elLher dry lf all else falls add some 8eano (8eanzyme for you vegans)
or epazoLe (avallable aL Mexlcan grocery sLores or onllne) Lo Lhe beans and you're golden
ls lL Lhe blandness LhaL's Lhe problem? 1haL's even easler Lo flx add a llLLle balsamlc vlnegar and
garllc powder l personally love hoL sauce (wwwcholulacom ls my currenL favorlLe) 1ry red beans
lnsLead of black or plnLo
erhaps lL's Lhe beany mouLh feel and LexLure? 1ry fake mashed poLaLoes whlch slowcarber uana
explalns


uL a llLLle ollve oll ln a pan add a can of whlLe kldney beans (or some caullflower) mash Lhem wlLh
a spoon or whaLever you choose add a blL of waLer Lo geL Lhe conslsLency you wanL season wlLh a
llLLle blL of salL pepper garllc powder and some parmesan cheese lf you wlsh LasLes awesome and
cooks ln no Llme aL all!
1he fake mashed poLaLo approach also works well wlLh slmple refrled beans and don'L forgeL Lo
mlx Lhe beans wlLh someLhlng else My breakfasL ls ofLen a concocLlon of mlxed veggles wlLh lenLlls
and sLoreboughL mayonnalsemlnlmal coleslaw lL's 100 Llmes beLLerLasLlng Lhan Lhe Lhree eaLen
separaLely
uo you really have Lo eaL beans every meal? no Whlch leads up Lo Lhe rules of omlsslon
l do noL eaL beans wlLh every meal because l eaL ouL almosL every lunch and dlnner lf l'm cooklng
lenLlls and black beans are my defaulLs CuLslde l'll order exLra proLeln and vegeLables for Lhe enLree
and supplemenL wlLh one or Lwo slowcarb appeLlzers such as unbreaded calamarl and a salad wlLh
ollve oll and vlnegar lf you omlL legumes ln a meal you musL absoluLely make a concerLed efforL Lo
eaL larger porLlons Lhan your former hlghercarb self 8emember LhaL you're geLLlng fewer calorles
per cublc lnch LaL more Lhan you are accusLomed Lo
PCL? lLS1lvuS l CAlnLu LlCP1 CunuS Al1L8 M? CPLA1 uA?!
ulu l unuC ALL Cl M? 8CC8LSS?
no noL aL all lL's common for even a 120pound female Lo galn up Lo elghL pounds of waLer welghL
afLer 24 hours of lncreased carbohydraLe lnLake Larger males can galn 1020 pounds LxpecL
MASSlvL welghL flucLuaLlons afLer cheaL day 8elax lL wlll dlsappear over Lhe nexL 48 hours
Mark's experlence ls Lyplcal


l have been dolng Lhls now for abouL 10 weeks and l have welghed myself dally durlng Lhe process l
puL on up Lo 2 kg (44 lbs) every cheaL day reLurn Lo my pre cheaL welghL by Wednesday aL laLesL
and have been averaglng a furLher 1 kg (22 lbs) per week loss by Lhe nexL cheaL day
1o daLe l have losL 12 kgs / 263 lbs l am falrly sLrlcL durlng Lhe week (proLeln + beans + veg and LhaLs
abouL lL) and l do clrculL Lralnlng and 8razlllan !lu !lLsu 34 Llmes per week 1he only varlaLlon l have
from 1lms gulde ls a whey proLeln shake afLer every hour of Lralnlng
Welgh yourself before your flrsL meal on cheaL day and lgnore Lhe shorL Lerm flucLuaLlons whlch do
noL reflecL faLloss or galn 8emember Lo Lake clrcumference measuremenLs on your welghln days
as lL ls Lyplcal Lo galn some lean muscle whlle on Lhls dleL
1he mlLochondrla ln muscle lncrease your ablllLy Lo oxldlze faL so we wanL Lo encourage Lhls buL Lhe
muscle galn can keep you aL Lhe same welghL for one Lo Lwo weeks
ounds can lle buL measuremenLs don'L
Some dleLers needlessly fall off Lhe Lraln ln frusLraLlon Angel whom we meL once ln earller chapLers
dldn'L Why noL? AL Lhe rlsk of soundlng repeLlLlve leL me relLeraLe slnce l know mosL readers wlll
lgnore Lhls


Week one Pello all l [usL wanLed Lo share my flrsL week wlLh you l have losL a LoLal of 7 pounds
Mondays are also Lhe day LhaL l Lake my measuremenLs l have losL 1 lnch from each Lhlgh 1 lnch
from my walsL and 1/2 lnch from my hlps l already noLlced LhaL my panLs l haven'L worn for a whlle
flLs perfecL 1hls ls Lhe moLlvaLlon l need Lo keep on golng
Week Lwo AfLer my cheaL day on SaLurday l galned 1 pound whlch ls normal for me 1he week
before l galned preLLy much LhaL buL losL lL So week Lwo l losL LhaL 1 pound l dldn'L lose any welghL
on week Lwo buL l'm noL dlscouraged l dld manage Lo lose ln lnches l losL Z an lnch off my hlps
whlch ls absoluLely greaL l losL a LoLal of 1 lnch off my Lhlghs noL so shabby elLher So LhaL's a LoLal
of 13 lnches for Lhe week l'll Lake Lhe lnches 1he grand LoLal of lnches losL from uay Cne 3 lnches
LoLal ?lppee! no exerclse elLher
Ln[oy your cheaL day gullLfree Measure Lhe rlghL Lhlngs aL Lhe rlghL Llmes
CAn l uSL SlCLS SAL1 C8 LlCP1 SAuCLS? WPA1 CAn l uSL lC8 CCCklnC?
Splces and herbs buL noL creambased sauces are your frlends 1ake a Lrlp Lo Whole loods wlLh $30
and geL educaLed 1haL $30 spree wlll lasL you aL leasL a few monLhs
MonLreal sLeak rub Lhlck salsa wlLhouL sugar added garllc salL whlLe Lruffle sea salL (comblne Lhls
wlLh Larragon on eggs) 1hal chlll pasLe (srlchacha)Lhls ls [usL abouL all you need Lo sLarL lor salad
dresslng a few drops of a nonsugar sweeLener llke sLevla mlxed wlLh vlnegar and musLard wlll glve
you a dresslng Lo saLlsfy any sweeL LooLh My preference and my goLo resLauranL salad dresslng ls
slmply balsamlc vlnegar and ollve oll
8uLLer ls flne as long as Lhe only lngredlenLs are buLLer and salL
lor cooklng you can use ollve oll for low heaL and elLher grapeseed oll or macadamla oll for hlgh
LemperaLure cooklng









Comparlson of uleLary laLs and Clls" from AgrlculLural Pandbook no 84 uS Puman nuLrlLlonal
lnformaLlon Servlce hLLp//wwwadocLorsklLchencom/abouL/abouLfaLs (CourLesy ueborah Chud
Mu)
Macadamla oll ls Lhe new and lmproved ollve oll Slnce several hlghlevel bodybulldlng coaches
lnLroduced me Lo Lhls new kld on Lhe block l've been hooked
Conslder Lhe followlng
- lL LasLes almosL llke buLLer LxLravlrgln ollve oll ls flne alone or on salad buL leL's face lLlL makes
scrambled eggs LasLe llke caL vomlL
- unllke ollve oll lL has a hlgh smoklng polnL (234C) and ls ldeal for sauLeelng and all manner of
cooklng l now use buLLer from grassfed cows ghee and macadamla oll excluslvely for all sLoveLop
acLlon
- lL has a long shelf llfe and ls more sLable Lhan ollve oll when exposed Lo llghL lf you've ever
consumed ollve oll from a clear conLalner Lhere ls a good chance LhaL you've downed rancld ollve oll
on aL leasL one occaslon Some lndusLry analysLs esLlmaLe LhaL more Lhan 30 of all massproduced
ollve oll ls spolled when consumed
- lL ls Lhe lowesL of all cooklng olls ln omega6 faLLy aclds buL hlgh ln palmlLolelc acld whlch lsn'L
found ln any oLher planL oll 8ecause palmlLolelc acld ls found ln Lhe sebum of human skln
macadamla oll can also double as a poLenL skln molsLurlzer noL suggesLed wlLh ollve oll unless you
wanL Lhe sex appeal of a Creek salad
- 1he faL ln macadamla oll ls 80 monounsaLuraLed Lhe hlghesL percenLage among cooklng olls


Sources and 8esources Specles nuLrlLlon (hLLp//wwwspeclesnuLrlLloncom)resldenL uave
alumbo was Lhe flrsL Lo lnLroduce me Lo macadamla oll and l geL mlne from hls producers



CAn l u8lnk ALCCPCL? WPA1 1?LS Cl WlnL A8L 8LS1?
Cn cheaL days all ls falr Pave a keg by yourself lf Lhe splrlL moves you Cn dleL days sLlck Lo dry
wlnes dry" belng deflned as less Lhan 14 resldual sugar 1he drlesL red varleLals are lnoL nolr
CaberneL Sauvlgnon and MerloL whereas Lhe drlesL whlLes are generally Sauvlgnon 8lanc and
Albarlno 1hls cerLalnly doesn'L sLop me from en[oylng my favorlLe blg reds Malbec from ArgenLlna
and Zlnfandel from Callfornla l have found beLLer faLloss resulLs wlLh red wlne compared Lo whlLe
1hough Lhere are excepLlons lL ls besL Lo avold 8lesllng WhlLe Zlnfandel and Champagne
WPA1 SPCuLu l LA1 lC8 SnACkS?
1here should be no need or real physlcal urge Lo eaL snacks lf you are hungry you're noL eaLlng
enough proLeln and legumes aL each meal 1hls ls an ubercommon novlce screwup l've been Lhere
Loo LaL more
lf you're eaLlng enough and sLlll feel Lhe urge Lo snack lL's a psychologlcal addlcLlon one LhaL mosL
ofLen goes hand ln hand wlLh procrasLlnaLlon Some of us go Lo Lhe baLhroom oLhers go Lo Lhe waLer
cooler and oLhers eaL l've done all Lhree so l know Lhe drlll
lf all else falls and you musL have a snack go for carroLs buL a bag of carroLs wlll hlL you llke a donkey
klck ln Lhe sLomach so don'L blnge lf l snack l'll mosL ofLen make a small snack200300 calorles
ouL of resLauranL lefLovers llke 1hal chlcken basll wlLh no rlce lf you're really sLarvlng [usL eaL
anoLher slowcarb meal lL won'L do any harm
lf you geL headaches or have oLher sympLoms of low blood sugar 90 of Lhe Llme lL wlll be because
you are noL eaLlng enough llrsLLlme slowcarbers are accusLomed Lo eaLlng small porLlons of
calorlcally dense carbohydraLes (Lhlnk bagels or pasLa) and Lhey dupllcaLe Lhe porLlon slzes wlLh Lhe
calorlcally llghLer slowcarb foods resulLlng ln lnsufflclenL calorles LxpecL LhaL you can eaL Lwo Lo
Lhree Llmes as much volume and assume LhaL you should
Llkewlse lf you have Lrouble sleeplng due Lo hunger you're noL eaLlng enough ln Lhese cases
consume a blL of proLeln prlor Lo bed whlch can be as slmple as 12 Lablespoons of almond buLLer
(ldeal) or peanuL buLLer wlLh no addlLlves (Lhe only lngredlenLs should be peanuLs and perhaps salL)
noLe Lo Lhe ladles for whom peanuL buLLer seems Lo be llke crack Lhe Lablespoon scoop should be
no more Lhan a small mound noL half Lhe [ar balanced on a spoon
uC l 8LALL? PAvL 1C 8lnCL CnCL A WLLk?
lL ls lmporLanL Lo splke calorlc lnLake once per week
1hls causes a hosL of hormonal changes LhaL lmprove faLloss from lncreaslng cAM and CM Lo
lmprovlng converslon of Lhe 14 Lhyrold hormone Lo Lhe more acLlve 13
Lveryone blnges evenLually on a dleL and lL's beLLer Lo schedule lL ahead of Llme Lo llmlL Lhe damage
1he psychologlcal beneflLs ouLwelgh even Lhe hormonal and meLabollc beneflLs l eaL llke Lhls all Lhe
Llme and have for seven years lew ways of eaLlng (WCL) are Lhls susLalnable and beneflclal
CAn ?Cu CL1 AWA? Wl1P CnL CPLA1 MLAL L8 WLLk?
MosL men can Some women can'L3
MensLruaLlon can sLop lf lepLln levels geL Loo low 1hls happened Lo one reader for seven monLhs
unLll she reLurned Lo refeedlng" as she called lL (blnge day) Lhough she only dld lL once every Lwo
weeks lorced overfeedlng can Lemporarlly lncrease clrculaLlng lepLln 40 l sLlll suggesL once per
week as a defaulL 8umplng up food lnLake for 1224 hours noL necessarlly Lo Lhe polnL of slckness
ls an lmporLanL reseL lf you galn Loo much or plaLeau and geL nervous eaL a good hlghproLeln meal
for breakfasL on your off day and Lhen blnge from lunch Lo dlnner whlch ls whaL l now do mosL of
Lhe Llme
l don'L always splurge Lo Lhe polnL of slckness ln a response Lo one slowcarber l explalned


?es you can eaL anyLhlng you wanLln any quanLlLyon SaLurdays l Lend Lo go nuLs every 1 of 4
weeks and eaL so much l geL nearly slck whlch makes me moderaLe Lhe oLher 3 l love Snlckers
1lm1ams bear claws (and all pasLrles) and lce cream Ln[oy
Cne more Llp whenever posslble eaL ouL for your cheaL meals
no maLLer whaL Lhrow ouL all bad food before Lhe nexL mornlng lf Lhere ls bad food ln your house
you wlll evenLually eaL lL before your off" day also called reverse LenL" by some followers
WPA1 A8Cu1 88LAklAS1?
My mosL frequenL breakfasL conslsLs of eggs lenLlls and splnach l prefer lenLlls sLralghL ouL of Lhe
can Lo black beans and hardbolllng a dozen eggs beforehand makes Lhls easy
8reakfasL ls Lhe hardesL meal for mosL Lo modlfy as we're a counLry of LoasL and cerealeaLlng
[unkles Movlng Lo slow carbs and proLeln requlres a more lunchllke meal for breakfasL 1hls ls easler
when you reallze LhaL breakfasL can be a smaller meal when followed by a lunch Lhree Lo flve hours
laLer 1ry lL for flve days and you'll see Lhe dlfference noL only wlll Lhe lncreased proLeln lnLake
decrease waLer reLenLlon resLlng meLabollsm lncreases abouL 20 lf your breakfasL calorles are aL
leasL 30 proLeln
lf you wanL a more Lyplcal breakfasL Lry eggs wlLh Lurkey bacon (or organlc normal bacon)4 and
sllced LomaLo uellclous CoLLage cheese my moLher's preference ls also a flne addlLlon Pave you
ever cooked eggs wlLh ghee (clarlfled buLLer)? 1ry lL and Lhank me
lnLeresLed ln why l speclflcally choose eggs splnach and lenLlls? lor Lhose who llke Lo geL deep ln
Lhe weeds your sclence flx ls nexL





ln randomlzed and conLrolled Lrlals eaLlng eggs resulLs ln more faLloss and lncreased basal
meLabollsm ln one such Lrlal overwelghL women who consumed a breakfasL of Lwo eggs a day for
elghL weeks (aL leasL flve days per week) lnsLead of a bagel of equal welghL and calorlc value losL 63
more welghL andmore lmporLanLlyhad an 83 greaLer reducLlon ln walsL clrcumference 1here
were no slgnlflcanL dlfferences beLween Lhe plasma LoLal PuL and LuLcholesLerol and Lrlglycerlde
levels of elLher group

Lgg yolks also provlde chollne whlch helps proLecL Lhe llver and lncreases faLloss as compared Lo a
conLrol Chollne meLabollzes lnLo beLalne and offers meLhyl groups for meLhylaLlon processes SLeven
Zelsel from Lhe unlverslLy of norLh CarollnaChapel Plll explalns Lxposure Lo oxldaLlve sLress ls a
poLenL Lrlgger for lnflammaLlon 8eLalne ls formed from chollne wlLhln Lhe mlLochondrla and Lhls
oxldaLlon conLrlbuLes Lo mlLochondrlal redox sLaLus" Cuess whaL anoLher prlmary source of beLalne
ls? Splnach
1hls ls where credlL ls due opeye goL lL rlghL Splnach ls lncredlble for body recomposlLlon
1he phyLoecdysLerolds (20PL speclflcally) ln splnach lncrease human muscle Llssue growLh raLes 20
when applled ln a culLure (Lhlnk peLrl dlsh) Lven lf you're noL lnLeresLed ln growLh lL also lncreases
glucose meLabollsm hyLoecdysLerolds are sLrucLurally slmllar Lo lnsecL molLlng hormonesflnally
an affordable way Lo eaL lnsecL molLlng hormones!and boLh lncrease proLeln synLhesls and
muscular performance Lven llLLle raLs bulld sLronger paw grlps ln good news for women Lhe 20PL
ecdysLerold LesLed demonsLraLes no androgenlc properLles ln oLher words lL won'L glve you a halry
chesL or an Adam's apple
1he 8uLgers unlverslLy researchers responslble for Lhe prlnclpal sLudy emphaslze almosL as a
deLerrenL LhaL one would need Lo eaL 1 kllogram (22 pounds) of splnach per day Lo mlmlc Lhe
admlnlsLraLlon used ln LesLlng l've found LhaL lL's noL hard aL all Lo see a vlslble effecL wlLh smaller
amounLs l rouLlnely eaL Lwo Lo Lhree cups of splnach per day whlch ls less Lhan you Lhlnk and each
cup ls 81 grams 1wo cups aL 162 grams ls abouL 16 of 1 kllogram 1hree cups ls almosL 23 of 1
kllogram lf Lhe resulLs of Lhe sLudy are dosedependenL one mlghL expecL an lncrease ln muscle
flber synLhesls of 3 from 2 cups and 3 from 3 cups noL Lo menLlon Lhe effecL of lncreased
carbohydraLe meLabollsm Compounded over Llme Lhls ls slgnlflcanL lf Lhe effecL ls noL dose
dependenL buL raLher Lrlggered aL a dose less Lhan 1 kllogram per day lL ls posslble LhaL Lhe 20
lncrease could be achleved wlLh far less Lhan 1 kllogram l also belleve LhaL splnach lncreases cAM
buL LhaL's for Lhe geeks Lo explore
LenLlls lasL buL noL leasL are a rlch and cheap source of proLeln (amlno aclds) lsoleuclne and lyslne
ln parLlcular 8oLh lyslne and lsoleuclne a branchedchaln amlno acld (8CAA) are noLed for Lhelr
roles ln muscular repalr and Lhe laLLer for lLs effecL on glucose meLabollsm



uC l PAvL 1C LlMl1 vLCClLS 1C 1PCSL LlS1Lu?
1here's no need Lo llmlL veggles Lo Lhose l llsLed buL l've found LhaL Lhe more varleLy you aLLempL
Lhe more llkely you are Lo qulL as everyLhlng from shopplng Lo cleanup becomes more compllcaLed
As l've sald before Lhls dleL ls noL deslgned Lo be fun even Lhough mosL people end up en[oylng lL
lL's deslgned Lo be effecLlve 1he vegeLables l've llsLed are Lhose l've found Lo be mosL Lolerable
when eaLlng Lhem agaln and agaln leel free Lo subsLlLuLe whaLever you wanL buL don'L forgeL Lo
lnclude legumes for calorles
Cne veggle LhaL ofLen geLs unnecessarlly Lossed due Lo rule #1 (no whlLe foods) ls caullflower LaL all
Lhe caullflower you llke lL's greaL for maklng faux mashed poLaLoes CLherwlse sLlck Lo Lhe nowhlLe
rule
A8L CAnnLu lCCuS ALL 8lCP1?
Canned foods are absoluLely flne no problem AlmosL all of my vegeLables are elLher frozen (80) or
canned (20) l'm a huge fan of canned Luna ln waLer mlxed wlLh lenLlls and chopped onlons
CAn l LA1 WPCLL C8AlnS C8 S1LLLCu1 CA1S?
no
CAn l uC 1PlS ll l'M A LAC1CCvC vLCL1A8lAn?
LacLoovo ls flne MeaL lsn'L necessary buL lL does make Lhe [ob easler Lggs and beans are sufflclenL
Lo lose welghL buL l would avold mosL mllk producLs CoLLage cheese ls an excepLlon lL doesn'L
lnLerrupL Lhlngs and Lhe hlgh caseln conLenL appears Lo faclllLaLe faLloss
Cne reader used ?ves veggle hoL dogs and lnsLone hlghproLeln puddlng ln addlLlon Lo eggs Lo
saLlsfy hls proLeln requlremenLs 8rown rlce proLeln as well as hemp or pea proLeln wlll work lf you
can sLomach lL lf posslble l dlscourage consumlng any reflned soy producLs lncludlng all soy mllk
and lsolaLed soy proLeln supplemenLs See Lhe MeaLless Machlne" chapLer for more warnlngs on soy
and alLernaLlves
CAn l LA1 SALSA?
Salsa ls ouLsLandlng especlally chunky medlum splcy salsa wlLh corn beans eLc l can'L sLand egg
whlLes by Lhemselves as Lhey're Loo borlng even for me 1hls ls why l almosL always eaL whole eggs
buL lf you add a few spoonfuls of salsa on Lop of elLher opLlon lL's a dellclous llLLle meal !usL don'L
puL Lhe salsa and lenLlls ln Lhe same bowl 1he mlxLure wlll make you gag llke a camel coughlng up a
halr ball
CAn l LA1 l8lLu lCCuS?
SLlrfry ls ldeal for Lhls dleL as are mosL culslnes (llke 1hal) LhaL depend on lL ueepfrylng should be
avolded because of Lhe breadlng and poor nuLrlenL denslLy for Lhe calorles
8efrled beans work [usL flne and more Lhan 30 slowcarbers have losL up Lo one pound per day uslng
Lhem as a sLaple 8eader uavld C losL 20 pounds ln 30 days uslng almosL excluslvely canned refrled
beans ln hls lasL updaLe he'd losL 42 pounds and hls wlfe had losL 36 pounds
8efrled beans do however conLaln a boaLload of sodlum approxlmaLely 43 of Lhe dally allowance
per cup lf you don'L have hyperLenslon Lhls probably won'L klll you buL do your besL Lo lnclude
oLher beans or mlx Lhem LogeLher on occaslon 1hls wlll resulL ln less waLer reLenLlon 8loaLed aln'L
preLLy no maLLer how low your bodyfaL
l love refrled beans Loo buL Lry Lo dlverslfy once you have Lhe hang of Lhe dleL
WPA1 ll l'M 18AvLLlnC Anu LA1lnC ln Al8C81S?
lf you're alrporLhopplng and cannoL flnd a Mexlcan resLauranL or grlll grab a bag of raw almonds or
walnuLs aL a klosk and commlL Lo consumlng no sLarch for Lhe remalnder of your Lravel Llme 1here
are enough calorles ln LhaL slngle bag Lo glve you Lwo Lo Lhree small meals" and geL you Lhrough a
full 12 hours MosL alrporLs also have chlcken salads (omlL dresslngs besldes ollve oll or vlnegar) LhaL
you can comblne wlLh Lhe nuLs
lf lL comes down Lo lL choose mlld hunger lnsLead of devlaLlon lf you always eaL on Lhe clock
perhaps lL's been a few years slnce you've felL real hunger
Pavlng followed Lhls dleL ln 30+ counLrles l can sLaLe wlLhouL excepLlon LhaL Lravel ls noL a leglLlmaLe
excuse for breaklng Lhe rules






Speaklng as a cooklnglnepL bachelor and as someone who has eaLen ouL an average of Lwlce a day
for Lhe lasL flve years Lhe slowcarb soluLlon ln resLauranLs ls elghL words
l'll [usL have more vegeLables lnsLead of sLarch"
lor mosL places lL's a slmple maLLer of subsLlLuLlng more vegeLablessplnach or whaLever ls
avallablefor Lhe sLandard rlce bread or poLaLo LhaL comes wlLh Lhe meal no subsLlLuLlons" on
Lhe menu? no problem Add a few more words and lL's abracadabra done
l'll [usL have more vegeLables lnsLead of Lhe sLarch lf l have Lo pay a blL exLra LhaL's flne"
lf LhaL falls glrd your lolns and [usL order a separaLe veggle or legume slde whlle omlLLlng Lhe sLarch
ln LoLal Lhls subsLlLuLlng wlll average ouL Lo less Lhan $3 exLra per meal and lL's ofLen free Conslder
Lhls your nomlnal flaL sLomach Lax lf you're eaLlng ouL Lo begln wlLh you can afford an exLra $3 so
don'L be pennywlse and poundfoollsh lf you can'L afford lL sklp a laLLe or newspaper so you can
1he mosL cosLeffecLlve culslnes l've found for Lhe SlowCarb uleL are 1hal3 and Mexlcan Lhe laLLer
of whlch leads us Lo Lhe wonderfully slmple example of Lrlc losLer and hls ChlpoLle uleL
Lrlc losL 91 pounds and wenL from 44 Lo 238 bodyfaL ln less Lhan 10 monLhs adherlng Lo Lhe
followlng menu
88LAklAS1 Cne cup of coffee and an egg (scrambled or hardbolled) l belleve he would have losL
slgnlflcanLly more faL by addlng even one exLra egg each day
LunCP la[lLa bol (peppers onlons sLeak LomaLo salsa green LomaLlllo salsa cheese sour cream
guacamole romalne leLLuce)
ulnnL8 la[lLa bol (peppers onlons sLeak LomaLo salsa green LomaLlllo salsa cheese sour cream
guacamole romalne leLLuce)
1hls dleL LoLals abouL 1480 calorles and 29 grams of nonflber carbohydraLes dally 8renL anoLher
follower of Lhe ChlpoLle uleL losL 120 pounds ln 11 monLhs brlnglng hlm from 300 Lo 180 pounds
bodywelghL
8uL doesn'L lL geL borlng? Lrlc suspecLed lL would


l honesLly LhoughL l mlghL geL bored of Lhe burrlLos afLer a couple monLhs buL lL hasn'L happened
yeL 1hank Cod! 8efore l sLarLed dleLlng ChlpoLle was my favorlLe place Lo eaL l made ad[usLmenLs
Lo Lhe menu lLems Lo make lL lowcarb and lL LasLed [usL as good as lf l hadn'L made any changes aL
all
Loslng faL doesn'L need Lo be punlshmenL lL doesn'L even need Lo be lnconvenlenL
Co slowcarb for a week and you won'L go back



WPA1 A8Cu1 lA1LCSS u8uCS?
l could recommend several hardcore Lhermogenlcs buL Lhe poLenLlal for addlcLlon organ damage
and lesserknown chronlc problems (slnuslLls for example) [usL lsn'L worLh lL
1he mosL effecLlve sldeeffecLmlnlmal sLack" l've found ls ACC and lL's deLalled ln Lhe chapLer
enLlLled 1he lour Porsemen"
lSn'1 PlCPL8 8C1Lln PA8u Cn 1PL klunL?S? WPA1 ll l PAvL CCu1?
llrsL l am noL a docLor nor do l play one on Lhe lnLerneL lf you have medlcal condlLlons of any Lype
consulL a physlclan now on Lo my lnLerpreLaLlon of Lhe daLa
lf you don'L have a serlous preexlsLlng medlcal condlLlon Lhe amounL of proLeln l prescrlbe should
noL hurL you 1here ls no compelllng evldence Lo supporL Lhe proLelnhurLsyourkldneys clalm 1hls ls
whaL Mlchael Lades Mu calls a vamplre myLh" because lL [usL refuses Lo dle desplLe a lack of
evldence
CouL?
CouL ls usually blamed on purlnes and Lherefore proLeln so Lhose dlagnosed wlLh lL llke my moLher
wlll be puL on lowproLeln lowlegume dleLs l ascrlbe Lo Cary 1aubes's lnLerpreLaLlon of Lhe
sclenLlflc llLeraLure whlch lndlcaLes LhaL frucLose (and Lherefore sucrose Lable sugar) and oLher
facLors are more llkely Lo be causal agenLs of gouL hosphorlc acld ln carbonaLed drlnks ls also Lo be
avolded
My moLher's urlc acld levels normallzed on Lhe SlowCarb uleL desplLe much hlgher proLeln lnLake
She conLlnued Lo Lake lowdose allopurlnol durlng Lhe dleL and Lhe food was Lhe only varlable LhaL
changed
1hls sald no maLLer whaL you do wlLh your dleL or selfexperlmenLaLlon do noL sLop or modlfy
medlcaLlon wlLhouL consulLlng a medlcal professlonal
l'M Pl11lnC A LA1LAuWPA1 SPCuLu l uC?
1he flrsL Lhree mlsLakes dlscussed ln Lhe nexL few pages (eaLlng Loo laLe noL eaLlng enough proLeln
drlnklng Loo llLLle waLer) are Lhe Lhree mosL common causes
neverLheless Lhe LoLal percenLage of bodyfaL losL per monLh naLurally decreases over Llme 1he
number of mlLochondrla ln your muscle Llssue largely deLermlnes your raLe of susLalned faLloss
1argeLed exerclse even [usL 20 mlnuLes per week wlll ofLen double faLloss LhaL's plaLeaued and
should do so for aL leasL Lwo Lo four monLhs 1he besL opLlons are covered ln Lhe Addlng Muscle"
chapLers
Common MlsLakes and MlsundersLandlngs
1he flrsL Lhree mlsLakes ln Lhls secLlon cover 90+ of sLalllng problems buL Lhe resL are well worLh
readlng An ounce of prevenLlon ls worLh a pound of cure and a few mlnuLes of educaLlon ls worLh
many pounds of exLra faLloss
MlS1AkL #1 nC1 LA1lnC Wl1Pln CnL PCu8 Cl WAklnC 8LlL8A8L? Wl1Pln 30 Mlnu1LS
1hls was my dad's lssue and ls almosL always a showsLopper Look aL whaL happened once we
addressed lL


12/27/08
8eglnnlng welghL 243 lbs
1/30/09
Lnd of monLh #1 228 lbs
3/1/09
Lnd of monLh #2 222Z lbs 1oo llLLle proLeln ln mornlng for lasL 4 weeksadded 30 grams as a
readyLodrlnk Myoplex shake wlLhln 30 mlnuLes of waklng Lo resLarL faLloss
4/2/09
Lnd of monLh #3 203 lbs
90 day welghL loss 41x lbs
1he flrsL monLh hls raLe of loss was 17 pounds per monLh 1he second monLh when he posLponed
breakfasL hls raLe of loss dropped Lo 33 pounds per monLh 1he Lhlrd monLh afLer consumlng 30
grams of proLeln wlLhln 30 mlnuLes of waklng LhaL raLe more Lhan Lrlpled Lo 1873 pounds per
monLh!
1hese numbers don'L Lell Lhe whole sLory of course as he was addlng muscle aL Lhe same Llme buL
Lhls Lype of dramaLlc acceleraLlon ls Lyplcal Sklpplng breakfasL ls also closely assoclaLed wlLh
overeaLlng ln Lhe evenlng uon'L sklp Pave no appeLlLe ln Lhe mornlng? no problem keep lL small
and proLelnrlch Lhen Lwo Lo Lhree hardbolled eggs sprlnkled wlLh whlLe Lruffle sea salL
Pere's anoLher case sLudy Lhls Llme from !ayC


10/18/20082/14/2009 SLarLlng welghL 260 lbs 1oday's welghL 212 lbs
Wow! 1hls ls Lhe flrsL Llme l've been less Lhan 213 slnce my freshman year of college! l hlL a blL of a
plaLeau afLer geLLlng down Lo 220 on ChrlsLmas l was eaLlng Lhe same drlnklng Lhe same eLc and
sLayed aL 220! So how dld l geL over Lhls plaLeau?? 8y eaLlng more! Can you belleve Lhe
awesomeness of Lhls llfesLyle? 1lm had posLed Lo eaL aL leasL 30g of proLeln upon waklng and Lo
up Lhe waLer even more so 8elucLanLly l enlarged my breakfasL and lunch porLlons and 8AM!
Sklp breakfasL forgeL Lo eaL wlLhln one hour of waklng and you wlll fall
MlS1AkL #2 nC1 LA1lnC LnCuCP 8C1Lln
CeL aL leasL 20 grams of proLeln per meal
1hls ls absoluLely mosL crlLlcal aL breakfasL LaLlng aL leasL 40 of your breakfasL calorles as proLeln
wlll decrease carb lmpulses and promoLe a negaLlve faL balance Lven 20 proLelnmore Lhan mosL
people consumedoesn'L cuL lL llrsL cholce down Lwo Lo Lhree whole eggs aL breakfasL Second
cholce lf LhaL's lmposslble Lo sLomach add oLher proLelnrlch whole foods such as Lurkey bacon
organlc bacon organlc sausages or coLLage cheese 1hlrd cholce have a 30gram proLeln shake wlLh
lce and waLer as my faLher dld
1he flrsL few days you'll feel llke you're forcefeedlng yourself and Lhen lL wlll all change and you'll
feel lncredlble CeL aL leasL 20 grams of proLeln per meal no maLLer whaL
8elaLed problem noL eaLlng enough food uo nC1 Lry Lo resLrlcL porLlons or calorles LaL unLll you
are full and eaL as much as you llke of Lhe approved foods lf you don'L you wlll elLher downshlfL
your meLabollsm or cheaL beLween meals wlLh bannedfood snacks
krlsLal wasn'L loslng welghL and was lrrlLable on Lhe dleL Why? 8ecause she was neglecLlng legumes
and focuslng on a hlgher volume of green vegeLables resulLlng ln lnsufflclenL calorles 1here ls no
need Lo counL calorles lf you follow Lhe rules and one of Lhe rules ls geL plenLy of legumes Per
resulLs mulLlplled afLer maklng one change


l Look your advlce and made beans Lhe #1 lngredlenL Lhls week and l have a loL more energy and am
remarkably less cranky 1he flrsL couple weeks l made veggles #1 wlLh a blL of beans and meaL Lossed
ln 1hls week lL ls beans beans beans and l'm now down 10 pounds Whoopee!
MlS1AkL #3 nC1 u8lnklnC LnCuCP WA1L8
1o ensure opLlmal llver funcLlon for faLloss lncreased hydraLlon ls a musL
lnsufflclenL waLer lnLake (l [usL don'L llke drlnklng much waLer") seems Lo be parLlcularly common
among women My moLher plaLeaued ln faL loss and looklng aL her waLer lnLake l lnslsLed she add a
few more glasses She lmmedlaLely sLarLed loslng faL agaln and losL 3 pounds ln Lhe subsequenL
week
Make a speclal efforL Lo drlnk more waLer on your cheaL day as Lhe carbohydraLe overload wlll pull
waLer Lo your dlgesLlve LracL and muscle glycogen lf you don'L geL enough waLer headaches wlll be
Lhe resulL
MlS1AkL #4 8LLlLvlnC 1PA1 ?Cu'LL CCCk LSLClALL? ll ?Cu'8L A 8ACPLLC8
ln a senLence lf you don'L normally cook geL canned and frozen food for Lhe flrsL few weeks
uon'L buy a bunch of food LhaL requlres cooklng skllls lf you don'L have Lhem uon'L buy foods LhaL
spoll lf you've never prepared a proper meal unfounded opLlmlsm wlll [usL resulL ln roLLen food and
frusLraLlon 8elow ls a LellLale plcLure of whaL happens Lo mosL onlons LhaL llve ln my refrlgeraLor



!ack and Lhe onlon sLalk
l have bags of drled lenLlls ln my cablneL LhaL are now slx monLhs old Why? l'm Loo lazy Lo boll and
sLraln Lhem
keep lL slmple use frozen and canned sLuff for aL leasL Lhe flrsL Lwo weeks Change one hablL aL a
Llme food selecLlon flrsL food preparaLlon second
MlS1AkL #3 MlS1lMlnC WLlCPlnCS Wl1P ?Cu8 MLnS18uAL C?CLL (nC1 A 8C8LLM lC8
8ACPLLC8S)
Women Lend Lo reLaln much more waLer [usL before Lhelr perlods 8e sure Lo Lake Lhls lnLo accounL
when you sLarL your dleL and Lake measuremenLs
lgnore scale readlngs ln Lhe 10 days before mensLruaLlon 1hey're noL aL all a reflecLlon of whaL's
happenlng lf you are followlng Lhe dleL Lo Lhe leLLer you wlll lose faL 1reaL your flrsL welghlng
followlng your perlod (as soon as one day followlng ls flne) as your afLer" measuremenL
uon'L leL shorLLerm waLer flucLuaLlons dlscourage you 8e aware of your mensLrual Llmlng so you
don'L mlsLakenly conclude Lhe dleL lsn'L worklng
MlS1AkL #6 CvL8LA1lnC uCMlnC lCCuS" nu1S CPlCkLAS (CA88AnZC 8LAnS) PuMMuS
LAnu1S MACAuAMlAS
1here are cerLaln foods LhaL whlle Lechnlcally flne Lo eaL on Lhe dleL are prone Lo porLlon abuse l
call Lhese domlno foods" as eaLlng one porLlon ofLen creaLes a domlno effecL of oversnacklng
My faLloss has plaLeaued Lhree Llmes due Lo almonds whlch are easy Lo consume by Lhe handful
and slmple Lo excuse as nuLrlLlous unforLunaLely Lhey also conLaln 824 calorles per cup 146 calorles
more Lhan a Whopper from 8urger klng (678 kllocalorles)

A few almonds ls [usL flne (310) buL no one eaLs [usL a few almonds
Caro learned Lo avold domlno foods buL losL valuable Llme ln Lhe process as have dozens of oLhers


l have resLarLed Lhls eaLlng plan l sLarLed lL buL wasn'L followlng lL exacLly how 1lm lald lL all ouL l
added peanuLs and l was eaLlng chlckpeas and no welghL loss so l LhoughL lL was Llme Lo geL real l
resLarLed 3 days ago and l am happy Lo say l have losL 3lbs ln 3 days by followlng Lhe plan LxAC1L?
as 1lm says maklng no ad[usLmenLs or subsLlLuLes ln any way geLLlng real and honesL abouL whaL l
can and can'L eaL
1hlnk you'll [usL have one cookle or a couple of poLaLo chlps?
noL lf Lhere's a bag of elLher ln Lhe klLchen Selfdlsclpllne ls overraLed and undependable uon'L eaL
anyLhlng LhaL requlres porLlon conLrol CeL domlno foods ouL of Lhe house and ouL of reach
MlS1AkL #7 CvL8CCnSuMlnC A81lllClAL (C8 ALLnA1u8AL") SWLL1LnL8S lnCLuulnC ACAvL
nLC1A8
Lven wlLh no calorles mosL arLlflclal and naLural sugar subsLlLuLes provoke lncreased lnsulln release
Lhough asparLame (nuLrasweeL) shows surprlslngly llLLle effecL on lnsulln noL LhaL Lhls ls a free
llcense Lo overconsume nuLrasweeL lL's ofLen palred wlLh acesulfamek whlch has a hosL of
negaLlve healLh effecLs 8oLh lowcalorle and nocalorle sweeLeners have been assoclaLed wlLh
welghL galn l've seen [usL abouL all of Lhem sLall faLloss
uon'L Lhlnk l'm preachlng l'm a LoLal uleL Coke whore Can'L help lL
lndulglng my addlcLlon up Lo 16 ounces a day doesn'L seem Lo lnLerfere wlLh loss l've found as have
oLher slowcarbers LhaL more Lhan 16 ounces lnLerrupLs Lhe process aL leasL 73 of Lhe Llme
AllnaLural" sweeLeners are based on Lhe role of frucLose ln meLabollc dlsorders arguably worse for
you Lhan even hlghfrucLose corn syrup (PlCS)
Socalled sugarfree" healLh foods are full of sweeLeners such as concenLraLed apple and pear
[ulces" whlch are LwoLhlrds frucLose and Lhe laLesL and greaLesL savlors are even worse 8aw agave
necLar for example ls as hlgh as 90 frucLose and shows no beLLer anLloxldanL conLenL Lhan reflned
sugar or PlCS
Sklp Lhe sweeLeners whenever posslble lf lL's really sweeL lL probably splkes lnsulln or screws up
your meLabollsm LxperlmenL wlLh splces and exLracLs llke clnnamon and vanllla lnsLead
MlS1AkL #7 Pl11lnC 1PL C?M 1CC Cl1Ln
Cne female slowcarber wroLe


l have been golng Lo Lhe gym 3x/week 2 hours on Lhe Lreadmlll plus a one hour spln class 2x a
week l have been dolng Lhls for almosL Lhree monLhs ln Lhe flrsL 3 weeks l losL almosL 20 pounds
buL slnce have regalned abouL 7 pounds l also compleLe a varleLy of exerclses LargeLlng varlous
muscles groups (2x/week for my legs hlps arms eLc)
1he seven pounds could have been muscular galn whlch ls good buL she was spendlng more Lhan 12
hours a week ln Lhe gym l suspecLed her problem whlch l'd seen ln oLhers was unsusLalnable
overLralnlng and relaLed reward" eaLlng


l suspecL you are overLralnlng and acLually loslng muscle glven your descrlpLlon 1hls wlll lower your
basal meLabollc raLe and Lhen cause you Lo sLall wlLh faL loss 1ry Lhe dleL wlLh no more Lhan 23
shorL welghL Lralnlng workouLs per week lf you even choose Lo exerclse lL's noL mandaLory and
remember Lo Lrack bodyfaL and noL [usL welghL
uolng Loo much wlll noL only noL help lL wlll reverse your progress as lL also leads Lo overeaLlng
sporLs drlnks and oLher assorLed self saboLage
8emember Lhe MLu Less ls more





Lnd of ChapLer noLes
3 Lspeclally lf consumlng less Lhan 30 of calorles as faL
4 8esldual drugs and envlronmenLal Loxlns are ofLen sLored ln faL so you'll wanL Lo buy Lhe good
sLuff when consumlng anlmal faL from hlgher up Lhe food chaln llke pork or beef LaLlng larger
anlmals from facLory farms ls asklng for Lrouble
3 l suggesL avoldlng currles whlch can cause lnLesLlnal upseL wlLhouL rlce

uAMACL CCn18CL
revenLlng laL Caln
When ?ou 8lnge
Llfe lLself ls Lhe proper blnge
!ulla Chlld
uoughnuLs are a normal parL of a healLhy balanced dleL
8rooke SmlLh krlspy kreme spokeswoman
l was on a flrsL daLe aL Samovar 1ea Pouse ln San lranclsco
1he lncense subdued global muslc and meLlculous Lrack llghLlng made us feel llke we were
somewhere beLween a 8uddhlsLlnsplred LasL uragon and a uuLch coffee shop 1hen as lf on cue
boLh of us ordered Schlzandra berry Lea 1he descrlpLlon?


2000 years ago Shen nong flrsL ldenLlfled Lhls poLenL ellxlr as an adapLogenlc Lonlc" (le lL glves you
whaLever you need energy relaxaLlon beauLy sexual prowess)
1hlngs were off Lo a good sLarL
AfLer some fllrLlng and playful verbal sparrlng l made my move
uon'L leL Lhls welrd you ouL"
l Look an elecLronlc food scale ouL of my manpurse6 whlch l use Lo carry odd lLems and began
separaLlng all of my food so l could welgh Lhe lndlvldual pleces 1hls was of course Lhe beglnnlng of
Lhe end
Ah l' amor lL ls flckle and noL fond of serlalklllerllke behavlor
8uL love could walL l had oLher Lhlngs on my mlnd
lL was [usL Lhe beglnnlng of a 12hour quesL for faLness and lL was my second aLLempL 1he flrsL
aLLempL done wlLh more Lhan 10 pounds of faLLy cuLs of grassfed beef had falled 1haL ls l could
consume only slx pounds wlLhouL vomlLlng and l dldn'L galn one gram of faL
Why Lhe hell do a quesL for faLness aL all you ask?
8ecause l wanLed Lo prove once and for all LhaL Lhe calorleslncalorlesouL model was plaln wrong
or aL leasL lncompleLe 1he easlesL way l could do Lhls was by consumlng a dlsgusLlng number of
calorles ln a shorL perlod of Llme and documenLlng Lhe afLereffecLs
1hls Llme l had a dlfferenL approach
AL 1143 M LhaL evenlng wlLh Lwo mlnuLes remalnlng l sLruggled Lo choke down a flnal package of
nuLLer 8uLLers l had polled my Lhen 60000 or so 1wlLLer followers Lhe prevlous nlghL for Lhelr
favorlLe calorlcally dense foods and l had commlLLed Lo consumlng as many as posslble LveryLhlng l
aLe or drank would be phoLographed and elLher measured or welghed
Pere's how lL added up wlLh noneaLlng buL lmporLanL evenLs lndlcaLed wlLh an asLerlsk


1143 AM sLarL
- 1 cup sLeamed splnach (30 kcal)
- 3 Lbsp almond buLLer on one large celery sLalk (340 kcal)
- 2 heaplng Lbsp ALhleLlc Creens ln waLer (86 kcal)
- Chlcken curry salad 193 g (approxlmaLely 330 kcal)
1oLal 1006 kcal


1243 M
- CrapefrulL [ulce (90 kcal)
- Large coffee wlLh 1 Lbsp clnnamon (3 kcal)
- 2 mllkfaL mllk 313 ml (190 kcal)
- 2 large chocolaLe crolssanLs 168 g (6384 kcal)
1oLal 9234 kcal


200 M
- ClLrus kombucha 16 oz (60 kcal)
*213 M
- oo
- ACC (dlscussed laLer)
- 8uLLer faL and fermenLed cod llver


*300320 M
- 13 repeLlLlons x 3 seLs each
1 8enL row
2 lncllne bench press
3 Leg press


330 M
- 1 qL SLraus creamLop organlc whole mllk (600 kcal)
*400 M
- robloLlcs
- 20mln lce baLh


443 M
- Culnoa 230 g (839 kcal)


333 M
- Zzang candy bar (216 kcal)
- ?erba maLe (30 kcal)
1oLal 246 kcal


*620 M
- oo


*643 M
- 40 alr squaLs and 30 wall Lrlcep exLenslons


638 M
- AssorLed cheeses 33 g (116 kcal)
- Poney 30 g (90 kcal)
- Medlum apple (71 kcal)
- Crackers 8 g (30 kcal)
- Chal Lea wlLh soy mllk (noL my cholce) 12 oz (173 kcal)
1oLal 482 kcal


*930 M
- 40 alr squaLs ln men's room


936 M
- lzza (neLLles red onlon provolone mushroom panceLLa and ollve oll wlLh one whole egg) 8
pleces (64 g each) (1249 kcal)
- 1 small glass red wlne nero d'Avola 3 fluld oz (124 kcal)
- 8l8lLe vanllla lce cream 39 g (140 kcal)
- uouble espresso (0 kcal)
1oLal 1313 kcal


1037 M
- 2 heaplng Lbsp ALhleLlc Creens ln waLer (86 kcal)


*1040 M
- ACC (dlscussed laLer)
- 60 sLandlng band pulls


*1110 M
- oo


1137 M
- eanuL cookle 40 g (189 kcal)
- nuLLer 8uLLer package small (230 kcal)
1oLal 439 kcal


213 AM
- 8edLlme/face planL


lor a grand LoLal of drum roll please 62144 calorles ln 12 hours
8ased on basal meLabollc raLe (8M8) calculaLlons LhaL Look lnLo accounL my lean mass vs faL mass aL
Lhe Llme my 8M8 for 24 hours was approxlmaLely 176487 calorles whlch would make my 12hour
8M8 8824 calorles
1here are Lwo Lhlngs we need Lo add Lo Lhls Lhe 20mlnuLe moderaLelnLenslLy welghL llfLlng sesslon
(80 calorles maxlmum whlch we'll use here) and walklng
l walked approxlmaLely 16 flaL blocks and one mlld uphlll block durlng LhaL perlod of Llme whlch
adds no more Lhan 110 calorles ln Lhls case glven Lhe 14mlle dlsLance aL 2 mlles per hour speed and
168 pounds bodywelghL l oLherwlse avolded movemenL and sLandlng whenever posslble wlLh Lhe
excepLlon of Lhe brlef alr squaLs 1wenLy mlnuLes of llfLlng + walklng 190 calorles LeL's call lL 200
uslng Lhls maLh l sLlll consumed 68 Llmes my resLlng meLabollc raLe ln my 12hour quesL for faLness
So whaL happened? LeL's look aL my body faL and welghL measuremenLs whlch were Laken uslng Lhe
8odyMeLrlx ulLrasound devlce and Lhe average of Lhree separaLe welghlngs
SaLurday AugusL 29 2009 (Lhe mornlng of Lhe blnge) 99 bodyfaL aL 169 pounds
Monday AugusL 31 2009 (48 hours laLer) 96 bodyfaL aL 163 pounds
W1l?
now leL's look aL how l dld lL
1he LosL ArL of 8lngelng
SlLLlng down for 1hanksglvlng dlnner or buLLer cookles aL ChrlsLmas?
Sounds llke a blnge 1haL ln and of lLself doesn'L need Lo mean horrlble gullL and exLra faL rolls
afLerward lf you plan ahead of Llme and undersLand a llLLle sclence lL's posslble Lo mlnlmlze Lhe
damage l eaL whaLever l wanL every SaLurday and l follow speclflc sLeps Lo mlnlmlze faL galn durlng
Lhls overfeedlng
ln baslc Lerms our goal ls slmple Lo have as much of Lhe crap lngesLed elLher go lnLo muscle Llssue or
ouL of Lhe body unabsorbed
l do Lhls by focuslng on Lhree prlnclples
8lnClLL #1 MlnlMlZL 1PL 8LLLASL Cl lnSuLln A S1C8ACL PC8MCnL
lnsulln release ls mlnlmlzed by blunLlng sharp [umps ln blood sugar
1 Lnsure LhaL your flrsL meal of Lhe day ls noL a blnge meal Make lL hlgh ln proLeln (aL leasL 30
grams) and lnsoluble flber (legumes wlll handle Lhls) 1he proLeln wlll decrease your appeLlLe for Lhe
remalnder of Lhe blnge and prevenL LoLal selfdesLrucLlon 1he flber wlll be lmporLanL laLer Lo prevenL
dlarrhea ln LoLal Lhls can be a smalllsh meal of 300300 calorles


2 Consume a small quanLlLy of frucLose frulL sugar ln grapefrulL [ulce before Lhe second meal whlch
ls Lhe flrsL crap meal Lven small frucLose doslng has an lmpresslve nearflaLllnlng effecL on blood
glucose7 l could consume Lhls aL Lhe flrsL meal buL l prefer Lo comblne Lhe narlngln ln grapefrulL
[ulce wlLh coffee as lL exLends Lhe effecLs of caffelne


3 use supplemenLs LhaL lncrease lnsulln senslLlvlLy ACC (parL of ACC) and ACC (covered ln Lhe
nexL chapLer) 1he example lnLake ln Lhls chapLer ls qulLe mlld so l dosed only Lwlce lf l'm golng
whole hog l wlll have anoLher ACC dose upon waklng 1hls reduces Lhe amounL of lnsulln Lhe
pancreas releases ln splLe of mlld or severe glucose surges 1hlnk of lL as lnsurance


4 Consume clLrlc [ulces wheLher llme [ulce squeezed lnLo waLer lemon [ulce on food or a beverage
llke Lhe clLrus kombucha l had


8lnClLL #2 lnC8LASL 1PL SLLu Cl CAS18lC LM1?lnC C8 PCW CulCkL? lCCu Lxl1S 1PL
S1CMACP
8lngelng ls a rare clrcumsLance where l wanL Lhe food (or some of lL) Lo pass Lhrough my
gasLrolnLesLlnal LracL so qulckly LhaL lLs consLlLuenL parLs aren'L absorbed well
l accompllsh Lhls prlmarlly Lhrough caffelne and yerba maLe Lea whlch lncludes Lhe addlLlonal
sLlmulanLs Lheobromlne (found ln dark chocolaLe) and Lheophylllne (found ln green Lea) l consume
100200 mllllgrams of caffelne or 16 ounces of cooled yerba maLe aL Lhe mosL crapladen meals My
favorlLe greens supplemenL ALhleLlc Creens" (menLloned ln Lhe schedule) doesn'L conLaln caffelne
buL wlll also help
uoes Lhls really work? 1aklng Lhe goodles from LasLe buds Lo LolleL wlLhouL much sLorage ln
beLween?8
More Lhan a few people have Lold me lL's pure sclence flcLlon
1oo much lnformaLlon (1Ml) warnlng l dlsagree and for good reason 8aLher Lhan debaLe meLa
sLudles l slmply welghed my poo ldenLlcal volumes of food on and off Lhe proLocol Cn proLocol
much more poo mass (same conslsLency hence Lhe lmporLance of flber) less absorpLlon fewer
chocolaLe crolssanLs LhaL Lake up resldence on my abs Slmple buL effecLlve? erhaps Cood Lo leave
ouL of flrsLdaLe conversaLlon? ueflnlLely
Cn Lo one of Lhe cooler aspecLs of Lhls whole crazlness CLu14
8lnClLL #3 LnCACL ln 88lLl MuSCuLA8 CCn18AC1lCn 1P8CuCPCu1 1PL 8lnCL
lor muscular conLracLlons my defaulL opLlons are alr squaLs wall presses (Lrlcep exLenslons agalnsL a
wall) and chesL pulls wlLh an elasLlc band as all Lhree are porLable and can be done wlLhouL causlng
muscle Lrauma LhaL screws up Lralnlng 1he laLLer Lwo can be performed by anyone even Lhose who
have dlfflculLy walklng
8uL why Lhe hell would you wanL Lo do 6090 seconds of funny exerclses a few mlnuLes before you
eaL and ldeally agaln abouL 90 mlnuLes afLerward?
ShorL answer because lL brlngs glucose LransporLer Lype 4 (CLu14) Lo Lhe surface of muscle cells
openlng more gaLes for Lhe calorles Lo flow lnLo 1he more muscular gaLes we have open before
lnsulln Lrlggers Lhe same CLu14 on Lhe surface of faL cells Lhe more we can puL ln muscle lnsLead of
faL
Longer answer





CLu14 has been sLudled mosL lnLensely for Lhe lasL 13 years or so as lL became clear around 1993
LhaL exerclse and lnsulln appear Lo acLlvaLe (LranslocaLe) CLu14 Lhrough dlfferenL buL overlapplng
slgnallng paLhways 1hls was exclLlng Lo me as lL meanL lL mlghL be posslble Lo use exerclse Lo beaL
meallnduced lnsulln release Lo Lhe punchLo preempLlvely fllp Lhe swlLch on Lhe blologlcal Lraln
Lracks so LhaL food (glucose) ls preferenLlally slphoned Lo muscle Llssue



8uL how much conLracLlon ls enough? lL Lurns ouL aL leasL wlLh anlmals LhaL much less ls needed
Lhan was once LhoughL ln one fasclnaLlng !apanese sLudy wlLh raLs hlghlnLenslLy lnLermlLLenL
exerclse (Pl1) (20second sprlnLs 14 seLs wlLh 10 seconds of resL beLween seLs) was compared Lo
lowlnLenslLy prolonged exerclse (Ll1) (slx hours of exLended exerclse) over elghL days
1he surprlslng resulL? 8oldlng ls mlne
ln concluslon Lhe presenL lnvesLlgaLlon demonsLraLed LhaL 8 days of Pl1 lasLlng only 280 seconds
elevaLed boLh CLu14 conLenL and maxlmal glucose LransporL acLlvlLy ln raL skeleLal muscle Lo a level
slmllar Lo LhaL aLLalned afLer Ll1 LowlnLenslLy 1ralnlng" of slx hours a sesslon whlch has been
consldered a Lool Lo lncrease CLu14 conLenL maxlmally
Compared Lo a conLrol CLu14 conLenL ln Lhe muscle was lncreased 83 wlLh 280 seconds of Pl1 vs
91 wlLh slx hours of Ll1
now of course anlmal models don'L always have a dlrecL Lransfer Lo humans 8uL l wondered whaL
lf 280 seconds was all lL Look? 1hls LhoughL produced even more quesLlons
uo we have Lo geL Lhe 280 seconds all aL once or can Lhey be spread ouL?
ls 280 seconds really Lhe maglc number or could even fewer seconds Lrlgger Lhe same effecL?
ls lL even plauslble LhaL 6090 seconds of moderaLe conLracLlons could have a meanlngful lmpacL?
1o aLLempL Lo answer Lhese quesLlons l conLacLed researcher afLer researcher on Lhree conLlnenLs
lncludlng CLu14 speclallsLs aL Lhe Muscle 8lology LaboraLory aL Lhe unlverslLy of Mlchlgan aL Ann
Arbor
1he shorL answer was lL dld appear plauslble
1he mosL lmporLanL research lnslghL came from ur Cregory u CarLee and kaLsuhlko lunal
1he lnsullnlndependenL effecL of exerclse beglns Lo reverse mlnuLes afLer exerclse cessaLlon wlLh
mosL or all of Lhe lncrease losL wlLhln 14 hours A much more perslsLenL effecL ls lmproved lnsulln
senslLlvlLy LhaL ls ofLen found approxlmaLely 24 hours and as long as 12 days afLer acuLe exerclse
l sLarLed wlLh 60120 seconds LoLal of alr squaLs and wall Lrlcep exLenslons lmmedlaLely prlor Lo
eaLlng maln courses lor addlLlonal effecL l laLer LesLed dolng anoLher 6090 seconds approxlmaLely
one and a half hours afLer flnlshlng Lhe maln courses when l expecLed blood glucose Lo be hlghesL
based on experlmenLs wlLh glucomeLers9
Lxerclses are besL done ln a resLroom sLall and noL aL Lhe Lable lf you can'L leave Lhe Lable geL good
aL lsomeLrlc (wlLhouL movlng) conLracLlon of your legs 1ry Lo look casual lnsLead of consLlpaLed
lL Lakes some pracLlce
ln Chlna l was LaughL a rhymlng proverb ln hu brl bu zru neng hu do [lr shl [lr

lf you Lake 100 sLeps afLer each meal you can llve Lo be 99 years old
Could lL be LhaL Lhe Chlnese ldenLlfled Lhe effecL of CLu14 LranslocaLlon hundreds even Lhousands
of years before sclenLlsLs formallzed Lhe mechanlsm? lL's posslble More llkely Lhey [usL llked
rhymlng
ln all cases lf you do 6090 seconds of conLracLlon afLer each meal (and a blL before ldeally) you
mlghL llve Lo see your abs
uon'L forgeL Lhe alr squaLs






l alm for 3030 repeLlLlons of each of Lhe followlng


















Clssus quadrangularls (CC) ls an lndlgenous medlclnal planL of lndla
lL ls a newcomer ln malnsLream supplemenLaLlon usually prescrlbed for [olnL repalr ln !uly 2009 l
experlmenLed wlLh hlghdose CC followlng elbow surgery due Lo a sLaph lnfecLlon unexpecLedly
used ln comblnaLlon wlLh ACC lL seemed Lo have synerglsLlc anLlobeslLy and anabollc (muscle
growLh) effecLs upon performlng a second llLeraLure revlew of lLs use ln Ayurvedlc medlclne and
fracLure repalr lL became clear LhaL Lhere were lmpllcaLlons for prevenLlng faL galn durlng
overfeedlng
8ural Chlna where l conLlnued experlmenLaLlon wlLh CC provlded hlghvolume rlce meals comblned
wlLh sweeLs aL mandaLory slLdown meals 33 Llmes per day lL was Lhe perfecL faLgalnlng
envlronmenL
CC preserved my abs l saw measurable faLloss and anabollc effecLs once l reached 24 grams (2400
mllllgrams) Lhree Llmes per day 30 mlnuLes prlor Lo meals for a LoLal of 72 grams per day ls LhaL
Lhe maglc dose? l had approxlmaLely 160 pounds (727 kllograms) of lean bodymass so Lhere mlghL
be a Lrlgger aL 43 mllllgrams per pound lean bodymass or lL could be an absoluLe effecLlve dose
regardless of bodywelghL unLll longLerm sldeeffecL sLudles are done aL Lhese hlgher doses l don'L
suggesL exceedlng 72 grams per day



ln 8el[lng afLer Lhree weeks of eaLlng llke a eklng plg
lor Lhose who can afford lL l belleve CC ls very effecLlve for mlnlmlzlng unwanLed faL galn whlle
overfeedlng unLll more human sLudles are done l don'L plan on conLlnuous use buL l wlll use lL
durlng 812 week growLh cycles on off" days or afLer [olnL spralns
kevln 8ose one of my Lravellng companlons durlng our Lhreeweek Lrlp lamenLed Clenn and l were
geLLlng faLLer and faLLer whlle Lhls f*cker was geLLlng rlpped WhaL Lhe hell?!"
Cne frlend a serlal C1C referred Lo clssus quadrangularls as Lhe mornlngafLer plll" for dleL afLer
seelng me chase peanuL buLLer lce cream and brownles wlLh lL
CC works











Why ls obeslLy so much more common Loday Lhan lL was even a few decades ago?
8esearchers are sLarLlng Lo flnd bacLerlal clues LhaL may polnL Lo an answer 1here has been a
profound shlfL ln our populaLlons of guL bacLerlaLhe llLLle creaLures LhaL llve ln our dlgesLlve
LracLsand sLudles show Lhe changes as correlaLed wlLh lncreased faLness
1here are acLually 10 Llmes more bacLerlal cells ln your body Lhan human cells 100 Lrllllon of Lhem Lo
10 Lrllllon of you lor Lhe mosL parL Lhese bugs help us lmprovlng our lmmune sysLem provldlng
vlLamlns and prevenLlng oLher harmful bacLerla from lnfecLlng us 1hese bacLerla also regulaLe how
well we harvesL energy from our food
So far Lwo prlmary sLralns of bacLerla have been found Lo lnfluence faL absorpLlon almosL regardless
of dleL 8acLeroldeLes and llrmlcuLes Lean people have more 8acLeroldeLes and fewer llrmlcuLes
obese people have more llrmlcuLes and fewer 8acLeroldeLes As obese people lose welghL Lhe raLlo
of bacLerla ln Lhelr guL swlngs confldenLly over Lo more 8acLeroldeLes
1hls flndlng has slgnlflcanL enough lmpllcaLlons for naLlonal healLh LhaL Lhe naLlonal lnsLlLuLes of
PealLh (nlP) launched Lhe mulLlyear Puman Mlcroblome ro[ecL ln laLe 2007 lL ls llke a Puman
Cenome ro[ecL for bacLerla and lnLended Lo explore how some of Lhe 40000+ specles of mlcro
frlends (and flends) are affecLlng our healLh and how we mlghL modlfy Lhem Lo help us more
1hls could Lake some Llme buL you don'L need Lo walL Lo acL 1here are a few Lhlngs you can do now
Lo culLlvaLe healLhy and faLreduclng guL flora
- CeL off Lhe Splenda A 2008 sLudy aL uuke unlverslLy found LhaL glvlng Splenda Lo raLs slgnlflcanLly
decreased Lhe amounL of helpful bacLerla ln Lhe guL Cnce agaln Lhe fake sugars Lurn ouL [usL as bad
as lf noL worse Lhan Lhe real deal
- Co fermenLed ur WesLon rlce ls famous for hls sLudles of 12 LradlLlonal dleLs of neardlseasefree
lndlgenous communlLles spread around Lhe globe Pe found LhaL Lhe one common elemenL was
fermenLed foods whlch were consumed dally CulLural malnsLays varled buL lncluded cheese
!apanese naLLo keflr klmchl (also spelled klmchee") sauerkrauL and fermenLed flsh unsweeLened
plaln yogurL and fermenLed kombucha Lea are Lwo addlLlonal cholces lermenLed foods conLaln hlgh
levels of healLhy bacLerla and should be vlewed as a mandaLory plece of your dleLary puzzle l
consume flve forkfuls of sauerkrauL each mornlng before breakfasL and also add klmchl Lo almosL all
homecooked meals
- Conslder probloLlcs and prebloLlcs robloLlcs
are bacLerla l've used Sedona Labs lllora probloLlcs boLh durlng Lralnlng (Lo help accommodaLe
overfeedlng) and afLer anLlbloLlcs rebloLlcs are fermenLable subsLraLes LhaL help bacLerla grow and
Lhrlve ln Lhls caLegory l've experlmenLed wlLh organlc lnulln and frucLoollgosaccharldes commonly
referred Lo as lCS lor a hosL of reasons l prefer lnulln whlch l geL Lhrough Lhe ALhleLlc Creens
menLloned prevlously lnulln ls abouL 10 Lhe sweeLness of sugar buL unllke frucLose lL's noL
lnsullnemlc ln Lhe wholefoods realm garllc leeks and chlcory are all hlgh ln lnulln or lCS conLenL


1hough Lhe research ls prellmlnary lnLroduclng pre and probloLlcs LogeLher ln Lhe dleL could have
beneflclal effecLs on allergles aglng obeslLy and a range of dlseases from AluS Lo Lype 2 dlabeLes l
found one poLenLlal beneflL parLlcularly fasclnaLlng glven our focus on CLu14 boLh lnulln and lCS
lmprove calclum absorpLlon and calclum absorpLlon promoLes Lhe conLracLlondependenL CLu14
LranslocaLlon!
lf Lhe anLlobeslLy effecLs weren'L enough conslder bacLerlal balance a cruclal sLep ln supporLlng your
second braln"
MosL of us have heard of seroLonln a wldeacLlng neuroLransmlLLer LhaL when deflclenL ls
lnLlmaLely llnked Lo depresslon rozac and oLher selecLlve seroLonln reupLake lnhlblLors (SS8ls) acL
Lo lncrease Lhe effecLs of seroLonln uesplLe Lhe label neuroLransmlLLer" whlch leads mosL people
Lo vlsuallze Lhe braln only 3 of seroLonln ls found ln your head 1he remalnlng 93 ls produced ln
Lhe guL someLlmes referred Lo as Lhe second braln" for Lhls reason
ln a randomlzed doublebllnd placeboconLrolled sLudy of 39 paLlenLs wlLh chronlc faLlgue
syndrome LacLobaclllus casel sLraln ShlroLa was found Lo slgnlflcanLly decrease anxleLy sympLoms
robloLlcs (blfldobacLerla ls one example) have also been shown as an effecLlve alLernaLlve LreaLmenL
for depresslon because of Lhelr power Lo lnhlblL lnflammaLory molecules called cyLoklnes decrease
oxldaLlve sLress and correcL Lhe overgrowLh of unwanLed bacLerla LhaL prevenLs opLlmal nuLrlenL
absorpLlon ln Lhe lnLesLlnes
Clve your good bacLerla an upgrade and geL your mlcroblome ln shape lasLer faLloss and beLLer
menLal healLh are [usL Lwo of Lhe beneflLs



1CCLS Anu 18lCkS
1welve Pours of 8lngelng ln hoLos (wwwfourhourbodycom/blnge) See Lhe blnge from Lhls chapLer
as l capLured lL ln real Llme and posLed Lhe phoLos on lllckr lL wlll glve you an appreclaLlon for Lhe
quanLlLy
Super Clssus 8x (wwwfourhourbodycom/cq) 1hls ls Lhe brand of CC l used durlng Lhe
experlmenLaLlon
ALhleLlc Creens (wwwaLhleLlcgreenscom) 1hls ls my alllnone greens lnsurance pollcy lL conLalns
76 lngredlenLs lncludlng lnulln for lmprovlng bacLerlal balance
Lscall CesLo orLable nuLrlLlonal Scale (wwwfourhourbodycom/cesLo) 1hls ls Lhe onepound scale l
carrled around ln my manpurse Lo measure Lhe welghL and nuLrlLlonal composlLlon of my meals 1he
Lscall CesLo dlsplay shows calorles sodlum proLeln faL carbohydraLes cholesLerol and flber for
almosL 1000 dlfferenL Lypes of food May Lhe force be wlLh you fellow CCuers
nuLrlLlon uaLa (wwwnuLrlLlondaLacom) WanL Lo flnd ouL how many calorles are ln your favorlLe
splurge meal or famlly reclpe? !usL use Lhe Analyze 8eclpe" nuLrlLlon ManagemenL 1ool on Lhls slLe
Lo calculaLe Lhe nuLrlLlonal value of Lhe dlsh ?ou can also save your reclpes and share Lhem wlLh
oLhers l use Lhls slLe ofLen lncludlng for Lhe calculaLlons ln Lhls chapLer
1hera8ands (wwwfourhourbodycom/Lhera) l sLarLed dolng sLandlng chesL pulls wlLh 1hera8ands
(prlmarlly gray) whlch are popular among physlcal LheraplsLs for rehab exerclses Cnce l goL up Lo 73
reps per seL wlLhouL faLlgue l upgraded Lo Lhe mlnlbands below
Mlnlbands (wwwfourhourbodycom/mlnlbands) l now use Lhese for sLandlng band pulls Made
famous by Loule Slmmons of Lhe WesLslde 8arbell gym Lhese bands are ofLen used by powerllfLers
Lo add reslsLance Lo deadllfLs bench presses and squaLs ln Lhe upper ranges of moLlon Cn a relaLed
noLe Lhlnk age ls an excuse? 1ell Loule Pe squaLLed 920 pounds aL age 30





Lnd of ChapLer noLes
6 SLrange enough Lo begln wlLh
7 See 1he Clucose SwlLch" for more on Lhls
8 lL's Lrue LhaL lncreaslng Lhe speed of gasLrlc empLylng can lncrease Lhe glycemlc lndex of meals
LhaL makes lL all Lhe more lmporLanL Lo blunL LhaL response wlLh a small dose of frucLose
9 Agaln see 1he Clucose SwlLch" for more Lrlcks along Lhese llnes

1PL lCu8 PC8SLMLn Cl lA1LCSS
ACC
WlLhouL garllc l slmply would noL care Lo llve
Louls ulaL llrsL Chef de Culslnes of Lhe new ?ork 8lLzCarlLon
SuMML8 2007 nC81PL8n CALllC8nlA
1he smoke wlsped lnLo Lhe alr amld Lhe sounds of summer eaLlng laughLer beer boLLles cllnklng and
Lhe undenlable slzzle of LrlLlp sLeak on Lhree enormous ouLdoor grllls All was well ln Wlllow Clen
San !ose where my parenLs were vlslLlng me l was aL home buL Lhey had venLured ouL Lo explore
downLown Llncoln Avenue on a beauLlful afLernoon whlch led Lhem Lo La vllla lLallan resLauranL
My faLher was sLandlng on Lhe corner admlrlng Lhe grlll work when a Lhln homeless man saunLered
up Lo hls slde AfLer a mlnuLe or Lwo of sllence and sLarlng aL meaL and Longs Lhe homeless man
made Lhls openlng
?ou know how l losL all my welghL? More Lhan 100 pounds?"
My dad was 3r6r and almosL 230 pounds aL Lhe Llme Sllence followed for several seconds and my
faLheramused by Lhe approach and more Lhan a blL curlousflnally relenLed Pow?"
Carllc Clove afLer clove lL's LhaL slmple"
1he homeless man dldn'L wanL anyLhlng and never asked for anyLhlng Pe was earnesL AfLer sharlng
hls advlce he [usL walked away
As unusual as Lhls encounLer was l had ln facL been looklng aL garllc for some Llme 1hls was [usL
Lhe flnal anecdoLal push l needed Lo begln experlmenLlng aL much much hlgher doses 1he homeless
man's conLrlbuLlon Lo my laLesL cockLall made lL all come LogeLher
1he flnal feedback from one gulnea plg a semlprofesslonal aLhleLe wlLh approxlmaLely 9 bodyfaL aL
200 pounds was represenLaLlve l've losL 6 pounds of faL ln Lhe lasL week 1hls ls unfreaklng
bellevable"
Alllcln one componenL of garllc appeared Lo be Lhe mlsslng fourLh lngredlenL ln a supplemenL sLack
l'd been reflnlng for Lwo years ACC
8efore LCA
lrom 1993 Lo 2000 l experlmenLed wlLh a faLloss cockLall LhaL comprlsed ephedrlne hydrochlorlde
caffelne and asplrlnLhe famed and researchproven LCA" sLack 1hls was Lhe mlxLure l used Lhree
Llmes per day when on Lhe Cycllcal keLogenlc uleL Lo produce velns on my abdomen for Lhe flrsL Llme
ln my llfe all ln less Lhan elghL weeks
Lphedrlne hydrochlorlde 20 mg
Caffelne 200 mg
Asplrln 83 mg
1he blochemlsLry was spoLon and dozens of sLudles supporLed Lhe effecLs lf L 1 C 1 and A 1
Lhe Lhree comblned have a synerglsLlc effecL of 1 + 1 + 1 61010
Sadly Lhe LCA sLack ls noL a free rlde 1he effecLs are beauLlful and predlcLable buL Lhere are prlces
Lo be pald slde effecLs
1olerance Lo Lhe upperllke effecLs11 develops qulckly and cessaLlon can cause severe headaches
1he wlLhdrawal palns lead Lo a domlno effecL of sLlmulanL use LlLher people never sLop Laklng LCA
or Lhey subsLlLuLe ln equally sLrong drugs Lo avold chronlc faLlgue l suspecL Lhere ls an enLlre
generaLlon of sLrengLh and endurance aLhleLes wlLh LCAlnduced adrenal faLlgue who now depend
on sLlmulanLs for normal everyday funcLlon Some l know opL for 610 double espressos per 24
hours used ln hlgh doses or ln hlghhumldlLy/hlghheaL condlLlons ephedrlne and ephedra have also
boLh been assoclaLed wlLh hearL aLLack and deaLh
l suffered so many slnus lnfecLlons posLLCA LhaL l vlslLed a SLanfordLralned speclallsL who afLer
revlewlng a cranlal M8l asked wlLhouL a second of heslLaLlon uo you drlnk much caffelne or Lake
oLher sLlmulanLs?" AlmosL all of my slnal cavlLles were compleLely blocked wlLh compressed drled
maLLer She was amazed LhaL l was able Lo geL ouL of bed ln Lhe mornlng
lrom LhaL polnL onward l removed sLlmulanLs for brlef buL lncreaslng perlods as palnful as lL was
unLll l had reesLabllshed baslc adrenal funcLlon lL was clear LhaL anoLher faLloss approach was
needed someLhlng more susLalnable
l wanLed Lo flnd a nonsLlmulanL sLack LhaL used dlfferenL paLhways alLogeLher
AfLer ACC
1he end resulL was ACC
ollcosanol 2023 mg
Alphallpolc acld 100300 mg (l Lake 300 mg wlLh each meal buL some people experlence acld reflux
sympLoms wlLh more Lhan 100 mg)
Creen Lea flavanols (decaffelnaLed wlLh aL leasL 323 mg LCCC) 323 mg
Carllc exLracL 200 mg
ually ACC lnLake ls Llmed before meals and bed whlch produces a schedule llke Lhls
rlor Lo breakfasL ACC
rlor Lo lunch ACC
rlor Lo dlnner ACC
rlor Lo bed ACC
ACC ls slmply ACC mlnus pollcosanol
1hls doslng schedule ls followed slx days a week 1ake one day off each week and one week off every
Lwo monLhs 1hls week off ls crlLlcal
LeL's look aL our new casL of characLers
CLlCCSAnCL
ollcosanol an exLracL of planL waxes ofLen sugar cane ls Lhe mosL conLroverslal elemenL ln Lhe
ACC sLack l orlglnally experlmenLed wlLh pollcosanol aL low and hlgh doses Lo lncrease PuL
cholesLerol and decrease LuL cholesLerol used ln comblnaLlon wlLh Llmerelease nlacln one orange
before bed and chromlum polynlcoLlnaLe (noL plcollnaLe) durlng Lhe fourweek Ceek Lo lreak"
pro[ecL deLalled ln laLer chapLers l lowered my LoLal cholesLerol from 222 Lo 147 whlle almosL
doubllng PuL
1here was a pleasanL slde effecL an unlnLended buL slgnlflcanL reducLlon ln bodyfaL l lsolaLed Lhe
pollcosanol over several weeks of furLher LesLlng 1he research sLudles are far from concluslve
regardlng pollcosanol's effecLs on cholesLerol mosL show no effecL whaLsoever 1hls could be due Lo
noL doslng pollcosanol before peak cholesLerol producLlon beLween mldnlghL and 400 AM
8egardless Lhe addlLlon of pollcosanol (1023 mllllgrams before bed) Lo Lhe ACC (Lhen ACC) sLack
produces ln my experlence and LhaL of my gulnea plgs far superlor effecLs for faLloss vs ACC alone
1hls was LesLed wlLh Lhree brands and Lhree dosages (10 23 and 40 mllllgrams per day) l found 23
mllllgrams per day Lo be opLlmal for faLloss wlLh llLLle addlLlonal beneflL from hlgher doses
ALPALlClC AClu (ALA)
Alphallpolc acld (ALA) ls a poLenL anLloxldanL and free radlcal scavenger LhaL has been proven Lo
regeneraLe vlLamln C and vlLamln L resLore levels of lnLracellular gluLaLhlone an lmporLanL
anLloxldanL LhaL decllnes wlLh age and lncrease excreLlon of Loxlc heavy meLals such as mercury
lL was flrsL synLheslzed and LesLed ln Lhe 1970s for Lhe LreaLmenL of chronlc llver dlseases 1he
lnLravenous lnLervenLlons reversed dlsease ln 73 ouL of 79 sub[ecLs
Clven lLs lmpresslve effecLs Lhe mosL remarkable feaLure of ALA ls lLs apparenL lack of LoxlclLy ln
humans12 lL's nCALL (no Cbservable Adverse LffecL Level) ls 60 mllllgrams per kllogram of
bodywelghL whlch would make up Lo 4091 mllllgrams per day safe for a 130pound person Cur
doslng wlll be 300900 mllllgrams LoLal per day
1hough llpolc acld naLurally occurs ln some organ meaLs and vegeLables lncludlng splnach and
broccoll Lhe amounLs are Lrace l dldn'L wanL Lo consume 10 Lons of llver for 30 mllllgrams of llpolc
acld so l began uslng synLheLlc alphallpolc acld ln 1993





l began Laklng ALA for lLs lmpresslve lmpacL on glucose upLake and reduced Lrlglycerlde producLlon
llrsL and foremosL l wanLed Lo lncrease muscular absorpLlon of Lhe calorles (and supplemenLs) l
consumed and ALA Lurned ouL Lo be Lhe perfecL force mulLlpller More calorles absorbed lnLo
muscle meanL fewer calorles deposlLed as faL and fasLer sLrengLh galns
ALA accompllshes Lhls ln parL by recrulLlng CLu14 glucose LransporLers Lo Lhe muscular cell
membrane 1hls boLh mlmlcs lnsulln and lncreases lnsulln senslLlvlLy and ALA ls Lherefore belng
explored as an lnsullnomlmeLlc" LhaL can be used Lo LreaL Lype 2 dlabeLes and meLabollc syndrome
noL only does ALA lncrease glucose and nuLrlenL absorpLlon buL lL also demonsLraLes Lrlglycerlde
lnhlblLlon andLhrough exLrapolaLlonfaL sLorage Pere ls an absLracL from a 2009 arLlcle from Lhe
Archlves of 8lochemlsLry and 8lophyslcs LhaL drlves Lhe polnL home
Llvers from LA llpolc acldLreaLed raLs exhlblLed elevaLed glycogen conLenL suggesLlng dleLary
carbohydraLes were sLored as glycogen raLher Lhan becomlng llpogenlc subsLraLe



ln one senLence here ls why alphallpolc acld ls klckass for our purposes ALA helps you sLore Lhe
carbohydraLes you eaL ln muscle or ln your llver as opposed Lo ln faL
C8LLn 1LA lLAvAnCLS (LCCC)
LplgallocaLechln gallaLe (LCCC) ls a caLechln and flavanol found ln green Leas
lL has been researched for a wlde range of appllcaLlons lncludlng decreaslng Lhe rlsk of uvlnduced
skln damage lnhlblLlng cancer growLh and reduclng mlLochondrlal oxldaLlve sLress (anLlaglng)
l LesLed green Lea and LCCC once agaln for Lhe underreporLed offlabel" beneflLs Speclflcally Lwo
relaLed Lo body recomposlLlon


- Much llke ALA LCCC lncreases CLu14 recrulLmenL Lo Lhe surface of skeleLal muscle cells Cf equal
lnLeresL lL lnhlblLs CLu14 recrulLmenL ln faL cells ln oLher words lL lnhlblLs Lhe sLorage of excess
carbohydraLes as bodyfaL and preferenLlally dlverLs Lhem Lo muscle cells
- LCCC appears Lo lncrease programmed cell deaLh (apopLosls) ln maLure faL cells 1hls means LhaL
Lhese hardLoklll basLards commlL sulclde 1he ease wlLh whlch people regaln faL ls due Lo a cerLaln
faL memory" (Lhe slze of faL cells decreases buL noL Lhe number) whlch makes LCCC a fasclnaLlng
candldaLe for prevenLlng Lhe horrlble reboundlng mosL dleLers experlence Super cool and lmporLanL


Puman sLudles have shown some poLenLlal faLloss wlLh as llLLle as a slngle dose of 130 mllllgrams of
LCCC buL we wlll LargeL 323 mllllgrams Lhree Lo four Llmes per day as Lhe faLloss resulLs seem Lo
hockeysLlck"go from a mlld lncllne Lo a sharp rlsebeLween 900 and 1100 mllllgrams per day for
Lhe 130 Lo 200pound sub[ecLs l've worked wlLh l suggesL decaffelnaLed green Lea exLracL pllls as
Lhe source unless you wanL Lo be sLuck Lo Lhe celllng and feel lll uslng Lea leaves and sLeeplng cup
afLer cup ls Loo lmpreclse and Loo caffelnaLed
lf you are undergolng cancer LreaLmenL please consulL your docLor before uslng LCCC as lL can
lncrease Lhe effecLs of some drugs (Lhe esLrogen anLagonlsL Lamoxlfen for example) whlle decreaslng
Lhe effecLs of oLhers13 such as Lhe drug velcade Lo whlch lL blnds lf you are undergolng LreaLmenL
for mulLlple myeloma or manLle cell lymphoma llkewlse avold LCCC
CA8LlC Lx18AC1 (ALLlCln C1Ln1lAL SALL?L C?S1LlnL)
Carllc exLracL and lLs consLlLuenL parLs have been used for appllcaLlons ranglng from cholesLerol
managemenL Lo lnhlblLlng leLhal M8SA sLaph lnfecLlons
SLrangely LesL sub[ecLs and l have had Lhe besL faLloss resulLs wlLh exLracLs deslgned Lo dellver
relaLlvely hlgh doses of alllcln Alllcln lf dellvered ln a sLable form appears Lo have Lhe ablllLy Lo
lnhlblL faL regaln 1he reason our resulLs were sLrange" relaLes Lo Lhe sLable form" blL MosL
research lndlcaLes LhaL alllcln should have almosL zero bloavallablllLy more Lhan slx days afLer
exLracLlon from garllc cloves parLlcularly afLer exposure Lo sLomach acld Cur confoundlng resulLs
could be due Lo a comblnaLlon of oLher organlc componenLs mosL noLably one precursor Lo alllcln S
Allyl cysLelne (alllln) SAllyl cysLelne exhlblLs ouLsLandlng oral bloavallablllLy near 100 ln large
mammals14
unLll furLher research concludes oLherwlse l suggesL uslng an agedgarllc exLracL (ACL) wlLh hlgh
alllcln poLenLlal LhaL lncludes all consLlLuenL parLs lncludlng SAllyl cysLelne
l've Lrled consumlng lL fresh chomplng on cloves and lL lsn'L klnd Lo your dlgesLlve LracL lf you are
golng Lhe wholefood rouLe use lL ln your cooklng Lo prevenL sLomach selfdesLrucLlon
lor preclslon and convenlence l use supplemenLs Lo reach my LargeL basellne ln doslng and l use
exLra garllc ln food for delecLable (buL noL necessary) lnsurance above LhaL basellne
Warnlngs
Lnsure adequaLe consumpLlon of 8complex vlLamlns whlle uslng ACC and consulL your docLor
before use lf you have a medlcal condlLlon (eg hyperLenslon hypoglycemla dlabeLes) or are Laklng
any medlcaLlons ln parLlcular bloodLhlnnlng medlcaLlons (eg warfarln asplrln eLc) Lhyrold
medlcaLlons or anLlanxleLy drugs llke clozaplne
lf you are pregnanL or breasLfeedlng do noL use ACC 8loodLhlnnlng compounds aln'L for bables
1CCLS Anu 18lCkS
l currenLly use Lhe followlng producLs l have no flnanclal lnLeresL ln any of Lhem
vlLamln ShoppeAlllcln 6000 Carllc 630 mg 100 capleLs (wwwfourhourbodycom/garllc)
Mega Creen 1ea LxLracL (decaffelnaLed) 723 mg 100 capsules (wwwfourhourbodycom/greenLea)
vlLamln ShoppeAlphaLlpolc Acld 300 mg 60 capsules (wwwfourhourbodycom/ala)
naLure's Llfeollcosanol 60 LableLs (wwwfourhourbodycom/pollcosanol)





Lnd of ChapLer noLes
10 1he ephedrlne lncreases cAM levels Lhe caffelne slows cAM breakdown and Lhe asplrln
furLher helps susLaln lncreased cAM levels by lnhlblLlng prosLagladln producLlon
11 ln overLhecounLer drugs ephedrlne ls generally mlxed wlLh guafenesln (an expecLoranL) as lL
can oLherwlse be freebased wlLh baslc lab supplles lnLo meLhampheLamlne
12 LxcepL for Lhose predlsposed Lo lnsulln AuLolmmune Syndrome (lAS)
13 lf you're a male bodybullder Lhls effecL on Lamoxlfen can be a good Lhlng buL waLch your PuL
whlch can drop llke a sLone
14 1hough SAllyl cysLelne (SAC) ls an easler molecule Lo geL lnLo your bloodsLream and has been
lmpllcaLed ln mlnlmlzlng Lhe damage of glycaLlon and free radlcals ln dlabeLes lL would be premaLure
Lo label Lhls Lhe slngle componenL responslble for llpld changes or faLloss 1he faLloss could well be
due Lo several synerglsLlc compounds ln garllc LhaL acLlvaLe phase l and ll deLoxlflcaLlon enzymes


Advanced

lCL ACL
MasLerlng 1emperaLure Lo
ManlpulaLe WelghL
uon'L Lell me lL's lmposslble Lell me you can'L do lL 1ell me lL's never been done Lhe only Lhlngs we
really know are Maxwell's equaLlons Lhe Lhree laws of newLon Lhe Lwo posLulaLes of relaLlvlLy and
Lhe perlodlc Lable 1haL's all we know LhaL's Lrue All Lhe resL are man's laws
uean kamen lnvenLor of Lhe Segway and reclplenL of Lhe naLlonal Medal of 1echnology and
LemelsonMl1 rlze
Mlchael helps eaLs 12000 calorles a day "
1haL was all 8ay Cronlse heard from across Lhe room Pe [erked hls eyes up from Lhe spreadsheeL
and reached for Lhe 1lvo Lo pause Lhe Lelevlslon
1welve Lhousand calorles
8ay Cronlse had been a hlghranklng maLerlal sclenLlsL aL nASA for almosL 13 years and hls
speclalLles lncluded blophyslcs and analyLlcal chemlsLry Pe'd been ln mlsslon operaLlons and seen
hell helped produceresearch Lhe publlc wouldn'L see for decades
8uL spendlng half of hls llfe behlnd a compuLer had Laken lLs Loll 1he creeplng Lwo Lo four pounds
per year had added up and lefL hlm welghlng 230 pounds aL 3r9r
lL was now a muchlmproved 209pound 8ay Cronlse who saL wlLh a spreadsheeL ln fronL of hlm and
hls eyes on Lhe paused Lelevlslon Pe sLlll had more Lhan 30 pounds Lo lose lL would Lake aL leasL 18
24 weeks aL hls currenL raLe
1he spreadsheeL was deslgned Lo flx Lhls by comparlng all Lhe human acLlvlLles he could lsolaLe each
correlaLed Lo lLs calorlc expendlLure per hour for hls welghL Pe was Llred of belng faL and hoped Lhe
numbers would provlde a fasLer soluLlon lnsLead Lhey palnLed a fuLlle plcLure even lf he ran a 262
mlle maraLhon he would only burn around 2600 calorles or approxlmaLely of a pound of faL
Pow could helps eaL an exLra 9000 calorles per day? 8ay scanned hls flnger Lhrough Lhe columns
[oLLed down a few noLes and defaulLed Lo Lhe calculaLor lL made no sense
ln order for helps Lo burn Lhose klnds of calorles above and beyond whaL hls resLlng meLabollc raLe
8M8 was" 8ay recalls keeplng ln mlnd LhaL l had Lhe calculaLlons ln fronL of me and lL's abouL
860 calorles an hour aL compeLlLlve swlmmlng raLes he would have Lo susLaln more Lhan 10 hours of
conLlnuous buLLerfly every day noL even he can do LhaL"
So whaL was golng on? Was helps mlslnformlng [ournallsLs durlng hls Clymplc quesL? SaboLaglng
compeLlLors foollsh enough Lo mlmlc hlm based on lnLervlews?
1he physlcs dldn'L work
1hen ln an lnsLanL paused over Lhe spreadsheeL afLer 13 years of frusLraLlon lL all became crysLal
clear
lL was Lhe Lhermal load of Lhe waLer WaLer ls 24 Llmes more Lhermally conducLlve Lhan alr helps
spends Lhree or four hours a day ln Lhe waLer"
1he effecL was Lhe same as pourlng hoL coffee lnLo a meLal cup lnsLead of a ceramlc mug Lhe former
loses calorles (heaL) much fasLer 8ay dld Lhe maLh wlLh Lhls new varlable and amazlngly lL seemed
Lo add up
ln Lhe slx weeks LhaL followed from Lhe weekend of CcLober 27 Lo uecember 3 he would lose 286
pounds of faL and never regaln Lhem
1he game had changed



1he flrsL 12 weeks wlLhouL cold exposure vs Lhe second 6 weeks wlLh cold exposure
lrom nASA Lo LveresL CorrecLlng Lhe MeLabollsm LquaLlon
lL seemed Loo good Lo be Lrue So as any good sclenLlsL would 8ay Lrled Lo dlsprove hlmself
ln Lhe sLudles and sclence he revlewed whaL sLruck hlm mosL was noL evldence LhaL conLradlcLed hls
concluslons buL raLher Lhe nearcompleLe omlsslon of heaL as a facLor ln faLloss
1he common equaLlon ln Lhe llLeraLure was slmple welghL loss or galn calorlesln calorlesouL
WL kcal ln kcal ouL
1hls wasn'L Lhe problem
1he problem was LhaL every Lable for calorlesouL (calorlc expendlLure) lmmedlaLely flxaLed on
acLlvlLy level 1hermodynamlcsLhermodynamlcshad somehow been robbed of heaL ln 8ay's
world of space shuLLles and aLmospherlc reenLry heaL was klng 1he laws of Lhermodynamlcs were
belng clLed by people who dldn'L undersLand Lhem 1ake Lhe flrsL law as an example ln slmple Lerms


Lnergy can nelLher be creaLed nor desLroyed lL can only change forms
1he mlsquoLers were llmlLlng Lhe ways lngesLed calorles could change form 1hey LreaLed exerclse
and sLorage as Lhe only Lwo opLlons ln facL Lhe human body ls an open Lhermodynamlc sysLem and
has a number of oLher opLlons 8ay's Lhen209pound meaLframe could exchange energy wlLh hls
envlronmenL ln Lhe form of work (exerclse) heaL or maLLer (excreLlon)
8unnlng a maraLhon mlghL burn 2600 calorles buL worklng ouL ln an 82l pool for four hours could
burn up Lo an exLra 4000 calorles lf one consldered Lhermal load
Pow else could people llke ScoLL arazynskl a frlend of 8ay's eaL can afLer can of Spam and oLher
hlghfaL foods? ScoLL was an Mu and former asLronauL who had aLLempLed Lo summlL LveresL Lwlce
loslng abouL 23 pounds on each aLLempL Pe was successful on hls second ascenL Pls Lroupe aLe lard
and sLlcks of buLLer Lo prevenL excesslve welghL loss 1he workload of Lhe cllmb alone could noL
accounL for Lhe calorlc expendlLure a 3000calorle deflclL lL was Lhe cold LoLs of cold
So 8ay began Lo LreaL hlmself llke a human space heaLer
Pe Lrled everyLhlng he drank a gallon of lce waLer beLween waklng and 11 AM he slepL wlLh no
covers he Look mldwlnLer shlver walks" of 2030 mlnuLes wlLh noLhlng buL a 1shlrL earmuffs and
gloves on hls upper body
Pe laLer found less palnful opLlons buL Lhe resulLs were undenlable Pe losL almosL slx pounds ln Lhe
flrsL week
lL CeLs 8eLLer1he uevll's ln Lhe ueLalls
1hls was noL Lhe flrsL Llme 8ay had Lrled Lo lose welghL
ln 2006 he losL a respecLable 20 pounds followlng Lhe 8odyforLlfe (8lL) exerclse and dleL plan
deslgned by 8lll hllllps 8lL performed as adverLlsed and 8ay losL 178 pounds of faL ln 12 weeks
for an average weekly faLloss of 148 pounds 1hls was by all convenLlonal measures a huge
success unforLunaLely ln a paLLern famlllar Lo mllllons he Lhen galned lL all back plus lnLeresL
ln Lhe second experlmenL however repeaLlng 8lL wlLh lnLermlLLenL cold exposure 8ay losL 286
pounds ln slx weeks for an average weekly faLloss of 477 pounds 1he addlLlon of cold exposure
alone lncreased faLloss per week more Lhan Lhree Llmes 1hls added up Lo 61 more LoLal faL losL ln
half Lhe Llme
l found 8ay's resulLs boLh lncredlble and bellevable 8uL someLhlng seemed Lo be mlsslng
llrsL of all he had also galned more muscle wlLh cold exposure Loslng more heaL couldn'L accounL
for LhaL 1hough Lhe muscle galn could have been accounLed for by Lhe sllghL lnaccuracles of home
use callpers (plus or mlnus Lwo pounds) l suspecLed Lhere was more Lo Lhe sLory
Second looklng aL Lhe research Lhe maLh dldn'L add up qulLe as neaLly as l'd hoped
lL's been shown LhaL you can burn almosL four Llmes more faL Lhan usual wlLh Lwo hours of cold
exposure13 (1763 mllllgrams per mlnuLe lnsLead of 469 mllllgrams per mlnuLe) 1hls ls greaL buL
percenLage changes can be decepLlve lf Lhere are nlne calorles ln one gram of faL and assumlng Lhe
effecL lasLs for Lhe Llme you are ln Lhe waLer Lhen Lhls exposure would burn an exLra 139 calorles16
or 133 grams of faL
133 grams?! 1haL's abouL 11 paper cllps for Lwo hours of LorLure
8ay was loslng more Lhan Lhree addlLlonal pounds (approxlmaLely 1330 grams) of faL per week wlLh
cold exposure 1o achleve LhaL wlLh waLer lmmerslon alone looklng aL Lhe same sLudles he'd need
Lo spend 1742 hours per week ln 30 waLer lL seems unllkely LhaL 8ay spenL more Lhan 24 hours per
day ln waLer ln facL he dldn'L spend Lwo hours per day swlmmlng ln or consumlng 30 waLer



8ay Cronlse's faLloss spreadsheeL 12 weeks wlLhouL cold vs 6 weeks wlLh cold
SomeLhlng else needed Lo be happenlng lL could have been Lhe oLher Lhermlc loads he
experlmenLed wlLh cold walks sleeplng wlLhouL sheeLs eLc
ulgglng deeper sLlll l now belleve LhaL Lhe someLhlng else" lnvolves Lwo players you'll hear much
more abouL ln Lhe nexL few years adlponecLln and 8A1
AdlponecLln ls a cool llLLle hormone secreLed by faL cells LhaL can boLh lncrease Lhe oxldaLlon
(burnlng") of faLLy aclds ln mlLochondrla and lncrease upLake of glucose by muscle Llssue l belleve
adlponecLln ls largely Lo Lhank for 8ay's muscle galn17 SpeculaLlon noLwlLhsLandlng Lhe research ls
ln lLs early sLages so l'll reserve adlponecLln as an lnLellecLual desserL for Lhe geeks My forays lnLo lLs
poLenLlal can be found ln Lhe onllne resources
8A1 and my relaLed LorLure experlmenLs on Lhe oLher hand are worLh Laklng a closer look aL
lf Lhe sclence geLs Loo dense and you wanL Lhe lndex card verslon sklp Lo lce Age 8evlslLedlour
laces Lo SLarL" on Lhls page l won'L be offended





laL8urnlng laL
noL all faL ls equal 1here are aL leasL Lwo dlsLlncL Lypes whlLe adlpose Llssue (WA1) and brown
adlpose Llssue (8A1)
WA1 ls whaL we usually Lhlnk of as faL llke Lhe marbllng on a sLeak A WA1 cellan adlpocyLels
composed of a slngle large faL dropleL wlLh a slngle nucleus
8A1 ln conLrasL ls someLlmes referred Lo as faLburnlng faL" and appears Lo be derlved from Lhe
same sLem cells as muscle Llssue A 8A1 cell ls composed of mulLlple dropleLs LhaL are brown ln color
because of a much hlgher volume of lronconLalnlng mlLochondrla normally assoclaLed wlLh muscle
Llssue mlLochondrla are besL known for produclng A1 and oxldlzlng faL ln muscle Llssue 8A1 helps
dlsslpaLe excess calorles as heaL 1hese excess calorles would oLherwlse be sLored ln Lhe
aforemenLloned WA1 and end up ln your beer guL or muffln Lop18
ln a nuLshell cold sLlmulaLes 8A1 Lo burn faL and glucose as heaL Cold as well as drugs called beLa
adrenerglc agonlsLs19 can also make 8A1 appear wlLhln WA1 ln mlce and raLs ln oLher words cold
mlghL help you lncrease Lhe amounL of your faLburnlng" faL 1hls has Lremendous lmpllcaLlons











ln 1993 l began conducLlng experlmenLs on myself uslng Lhe powerful LCA sLack" dlscussed ln Lhe
lasL chapLer
lL was an effecLlve Lhermogenlc cockLall So effecLlve ln facL LhaL l suffered heaL exhausLlon Lhree
Llmes and should have been hosplLallzed on Lwo of Lhose occaslons lL doesn'L maLLer how rlpped
you are lf you're dead
ln 1999 four years of experlmenLaLlon laLer and much Lhe wlser l had ellmlnaLed Lhe conLrlbuLlng
facLors LhaL led Lo heaL sLroke condlLlons (ln my case all exerclse or sun exposure aL 70+ humldlLy)
and began Lo comblne LCA wlLh Llmed cold exposure
1he ouLcome ln four weeks l losL whaL usually Look up Lo elghL weeks wlLh LCA alone and l dld lL
wlLhouL Lhe slde effecLs l used Lwo dlfferenL proLocols boLh of whlch worked
8C1CCCL A
1 l consumed Lhe LCA sLack 43 mlnuLes prlor Lo coldbaLh lmmerslon on an empLy sLomach 1hough
Lhe meLabollsm of caffelne (caffelne clearance) varles from person Lo person l assumed LhaL blood
concenLraLlon would peak beLween 60 and 90 mlnuLes posLoral consumpLlon whlch was based on
Lhe average pharmacoklneLlcs of caffelne ln whlLe male sub[ecLs harmacoklneLlcs usually ln graph
form show Lhe relaLlve blood concenLraLlons of a speclflc drug over Llme afLer admlnlsLraLlon
CaffelnaLed gum for comparlson wlLh pllls shows peak levels aL 13 mlnuLes uellvery mechanlsms
maLLer


2 l placed Lwo Lenpound bags of lce ln a coldwaLer baLh and submerged myself for a LoLal of 20
mlnuLes 1hose 20 mlnuLes were phased as follows
00001000 mlnuLes up Lo mldwalsL legs submerged Lorso and arms noL submerged
10001300 mlnuLes Submerged up Lo neck wlLh hands ouL of Lhe waLer (slLLlng crosslegged Lhen
recllnlng makes Lhls easler ln a sLandard baLhLub)
13002000 mlnuLes Submerged up Lo neck hands underwaLer


Sound palnful? lL ls
1he second proLocol performed wlLhouL LCA and LesLed separaLely acLlvaLed 8A1 and was far
easler
8C1CCCL 8
1 l placed an lce pack on Lhe back of my neck and upper Lrapezlus area for 30 mlnuLes generally ln
Lhe evenlng when my lnsulln senslLlvlLy ls lower Lhan ln Lhe mornlng20


1haL's lL


l LesLed proLocol A Lhree Llmes per week (on Monday Wednesday and lrlday) and proLocol 8 flve
Llmes per week (Monday Lhrough lrlday) 1he former caused grand malllke shlverlng and Lhe laLLer
caused no shlverlng
noneLheless looklng aL Lhe bodyfaL resulLs roLocol 8 appeared Lo be around 60 as effecLlve as Lhe
LorLure baLhs ln roLocol A
noL a bad yleld conslderlng LhaL no convulslng ls lnvolved



ln 1999 amuslngly mosL researchers flrmly belleved LhaL 8A1 whlle abundanL ln lnfanLs was
nonexlsLenL or negllglble ln adulLs l was ln Lhe mldsL of my CuanLanamo 8ay baLhs21 aL Lhls Llme
and Lhese concluslons dld noL square wlLh my experlence lL wasn'L unLll years laLer LhaL beLLer Lools
mosL noLably poslLronemlsslon Lopography (L1) became more wldespread and were used Lo
demonsLraLe LhaL 8A1 ls mosL cerLalnly presenL ln adulLs parLlcularly ln Lhe neck and upper chesL
areas
1haL explalns why Lhe lce packs on my neck and upper Lrapezlus worked
ln Lhe May 2009 lssue of CbeslLy 8evlew a paper was publlshed LlLled Pave we enLered Lhe 8A1
renalssance?" l'd say Lhe answer ls yes 1he absLracL concludes 1hese recenL dlscoverles should
revamp our efforL Lo LargeL Lhe molecular developmenL of brown adlpogenesls ln Lhe LreaLmenL of
obeslLy"
LeL's sLarL wlLh cold lL lsn'L fancy buL lL works well
lce Age 8evlslLedlour laces Lo SLarL
lf we comblne Lhe research wlLh daLa from selfLrackers llke 8ay and hls 30+ lnformal LesL sub[ecLs
Lhere are four slmple opLlons you can experlmenL wlLh for faLloss


1 lace an lce pack on Lhe back of Lhe neck or upper Lrapezlus area for 2030 mlnuLes preferably ln
Lhe evenlng when lnsulln senslLlvlLy ls lowesL l place a Lowel on Lhe couch whlle wrlLlng or waLchlng
a movle and slmply lean back agalnsL Lhe lce pack


2 Consume as 8ay dld aL leasL 300 mllllllLers of lce waLer on an empLy sLomach lmmedlaLely upon
waklng ln aL leasL Lwo sLudles Lhls waLer consumpLlon has been shown Lo lncrease resLlng meLabollc
raLe 2430 peaklng aL 4060 mlnuLes posLconsumpLlon Lhough one sLudy demonsLraLed a lower
effecL of 43 LaL breakfasL 2030 mlnuLes laLer la Lhe SlowCarb uleL deLalled ln earller chapLers


3 1ake 310mlnuLe cold showers before breakfasL and/or before bed use hoL waLer for 12
mlnuLes over Lhe enLlre body Lhen sLep ouL of waLer range and apply shampoo and soap Lo your halr
and face 1urn Lhe waLer Lo pure cold and rlnse your head and face alone 1hen Lurn around and back
lnLo Lhe waLer focuslng Lhe waLer on your lower neck and upper back MalnLaln Lhls poslLlon for 13
mlnuLes as you accllmaLe and apply soap Lo all Lhe necessary reglons 1hen Lurn around and rlnse
normally LxpecL Lhls Lo wake you up llke a foghorn


4 lf you're lmpaLlenL and can LoleraLe more Lake 20mlnuLe baLhs LhaL lnduce shlverlng See
proLocol A earller ln Lhls chapLer buL omlL Lhe LCA lor exLra Lhermogenlc effecL consume 200430
mllllgrams of cayenne (l use 40000 81u or LhereabouL) 30 mlnuLes beforehand wlLh 1020 grams of
proLeln (a chlcken breasL or proLeln shake wlll do) l do noL suggesL consumlng cayenne or capsalcln
on an empLy sLomach 1rusL me lL's a bad ldea








1 ShorLLerm cold exposure (30 mlnuLes) ln humans leads Lo faLLy acld release Lo provlde fuel for
heaL producLlon Lhrough shlverlng 1hls same shlverlng could be sufflclenL Lo recrulL CLu14 Lo Lhe
surface of muscle cells conLrlbuLlng Lo lncreased lean muscle galn


2 Lven aL shorLer duraLlons cold exposure wlLh shlverlng could lncrease adlponecLln levels and
glucose upLake by muscle Llssue 1hls effecL could perslsL long afLer Lhe cold exposure ends


3 ln Lhe absence of shlverlng lL ls sLlll posslble Lo caplLallze on faLburnlng faL" Lhrough Lhe
sLlmulaLlon of 8A1 Lhermogenesls Curlously even wlLhouL shlverlng Lhere are small buL
unaccounLed lncreases ln lean muscle Llssue when comparlng underwaLer (superlor) vs landbased
exerclse


4 Cold waLer lmproves lmmunlLy AcuLe cold exposure has lmmunosLlmulaLlng effecLs and
preheaLlng wlLh physlcal exerclse or a warm shower can enhance Lhls response lncreases ln levels of
clrculaLlng noreplnephrlne may accounL for Lhls


3 noL germane Lo faLloss buL anoLher reason Lo use cold exposure cold showers are an effecLlve
LreaLmenL for depresslon Cne sLudy used showers aL 68l for Lwo Lo Lhree mlnuLes preceded by a
flvemlnuLe gradual adapLaLlon Lo make Lhe procedure less shocklng


6 1he vlslble resulLs of course






1CCLS Anu 18lCkS
ColaC Cel Wrap (wwwfourhourbodycom/colpac) 1hese pllable wraps used ln physlcal Lherapy
cllnlcs can be cooled qulckly and applled Lo any body parL lncludlng Lhe back of Lhe neck for 8A1
acLlvaLlon
Pow Lo Make a 8eal lce ack for $030" (wwwfourhourbodycom/dlylce) lf you prefer Lhe frugal
approach Lhls arLlcle wlll show you how Lo qulckly and easlly make your own reusable lce packs aL a
fracLlon of Lhe cosL of sLoreboughL packs
1Lu 1alks Lewls ugh Swlms Lhe norLh ole" (wwwfourhourbodycom/pugh) Lewls ugh ls known
as Lhe human polar bear Why? Pe swam across Lhe lcy waLers of Lhe norLh ole ln a Speedo and
regularly swlms ln freezlng cold waLer WaLch Lhls 1Lu speech for asLonlshlng fooLage and blunL
commenLary on supercold swlms
8ay Cronlse Cold LxperlmenLs (wwwraycronlsecom) Lxplore 8ay's experlmenLs ln cold exposure Lo
flnd addlLlonal opLlons for acceleraLlng faLloss lf he can keep nASA shuLLles from lnclneraLlng he
can help you lose heaL





Lnd of ChapLer noLes
13 Men acuLely exposed Lo cold for Lwo hours (ln a llquldcondlLloned sulL perfused wlLh 10C 30l
waLer) have been observed Lo lncrease heaL producLlon by 26fold and lncrease Lhe oxldaLlon raLe of
plasma glucose by 138 of muscle glycogen by 109 and of llplds by 376 8alslng Lhe body's heaL
ln response Lo cold exposure ls done mosLly by burnlng llplds (30) Lhen glycogen from muscles
(30) Lhen blood glucose and proLelns (10 each)
16 (1763 469)/1000 g/mln * 120 mln * 9 cal/g
17 Shlverlng also conLrlbuLes Lo lncreased muscular CLu14 acLlvlLy [usL llke alr squaLs
18 1hls energy wasLlng" ls posslble due Lo an uncoupllng proLeln called uC1 also known apLly as
Lhermogenln
19 Lphedrlne and clenbuLerol nelLher of whlch l recommend are Lwo examples of bagonlsLs
Accordlng Lo rellable sources lnLervlewed for Lhls book several lnfomerclal flLness celebrlLles
achleved Lhelr amazlng LransformaLlons wlLh abuse of clenbuLerol noL Lhe exerclse Lhey clalm
responslble Clen" works buL don'L counL on your endocrlne sysLem worklng properly afLer
megadoses
20 1hls evenlng decllne ls largely Lrue only for nonobese people obese lndlvlduals Lend Lo have
unlformly depressed lnsulln senslLlvlLy aL all Llmes
21 nlckname courLesy of one LesL sub[ecL ln 2009

1PL CLuCCSL SWl1CP
8eauLlful number 100
ulSCLAlML8 1hls chapLer dlscusses Lhe use of medlcal devlces Speak wlLh your medlcal professlonal
before [abblng such gadgeLs ln your flesh
LveryLhlng ls a mlracle lL ls a mlracle LhaL one does noL dlssolve ln one's baLh llke a lump of sugar
ablo lcasso
700 AM S1 SLCu8l1? LlnL uLL1A Al8LlnLS
My hands were sweaLlng
8ehearslng onellne explanaLlons ln my head was geLLlng Llrlng and Lhe queue ahead of me wasn'L
geLLlng shorLer l sLarLed shlfLlng lmpaLlenLly from fooL Lo fooL llke a boxer walLlng for Lhe bell or a
Lhreeyear old preparlng Lo wee hlmself
undersLandably Lhls behavlor made Lhe older mldwesLern couple Lo my rlghL nervous l consldered
Lelllng Lhem !usL be glad l dldn'L go wlLh plan A" buL l had a feellng Lhls would make Lhlngs worse
lan A Lo be clear was awesomely sLupld
lan A was Lo wear a 30pound welghLed vesL Lhrough securlLy and onLo Lhe plane headed for
CenLral Amerlca
1wo days earller l'd explalned Lhe raLlonale Lo a frlend
l don'L know lf Lhe gyms wlll have whaL we need so l would aL leasL have Lhe vesL"
Pmmmm okay"
8uL lL's Loo heavy Lo check as luggage so l'll [usL wear lL 1he only downslde ls lL mlghL be lmposslble
Lo geL ln Lhe overhead bln so l'd have Lo wear Lhe damn Lhlng for Lhe whole fllghL 1he Lwopound
brlcks are clearly made of dense black plasLlc Lhough so securlLy shouldn'L be an lssue"
8rlcks? Pa ha ha yes a greaL ldea Well glve me a call once you have a securlLy booL on your head
and an assaulL rlfle ln your eye uude LhaL's a 1L88l8LL ldea"
?ou Lhlnk?"
Sulclde bomber [ackeL? ?es l Lhlnk"
So Lhe vesL remalned aL home
8uL LhaL was [usL one carryon lLem lorLunaLely Lhe meLal deLecLors dldn'L plck up plan 8 whlch
wasn'L on me buL ln me 1hls requlred some LacL l moved Lo a resLauranL near Lo my gaLe Lo check
on Lhlngs SomeLhlng was wrong
SlLLlng ln Lhe darkesL corner l could flnd l pulled up Lhe slde of my shlrL and surveyed Lhe damage
1he sensor wasn'L worklng
MoLherf*cker" l muLLered as l wlnced and slowly pulled lL ouL of my abdomen l held up Lhe Lwo
meLal prongs l'd lnserLed under my skln Lhe nlghL before and looked aL Lhem from all angles llke a
dlamond no vlslble problem erhaps Lhe meLal deLecLors screwed lL up
1he nlcaraguans aL Lhe closesL Lable had sLopped eaLlng and were all sLarlng aL me wlLh mouLhs
agape
no pasa nada Soy dlabeLlco" noLhlng's wrong l'm a dlabeLlc 1haL was Lhe easlesL explanaLlon l
could offer even Lhough l wasn'L a dlabeLlc 1hey nodded and wenL back Lo eaLlng
l ordered coffee and pulled ouL a noLebook uesplLe Lhls mlnor gllLch l already had some fanLasLlc
daLa
l would puL ln a new lmplanL as soon as l landed ln Managua
1wo MonLhs Larllerllrefly 8esLauranL San lranclsco
ls Lhls really lnLeresLlng Lo you?"
lL was a group dlnner and Lhe man across from me LhoughL l was [usL belng pollLe l'd asked whaL he
dld nlneLoflve and hls answer was medlcal devlce deslgner ln Lhe span of Ch really?!" l was on
hlm llke a Lwoyearold Labrador on someone's leg 1he 20 quesLlons were [usL geLLlng sLarLed and
Lhe wlne hadn'L even arrlved yeL
Pls cousln a close frlend of mlne chlmed ln as l was already ploLLlng experlmenLs ln my mlnd
1rusL me Pe's lnLeresLed 1hls ls all he Lhlnks abouL lL's welrd"
And LhaL ls how l flrsL heard Lhe name uexCom" l [oLLed lL down and dld my besL Lo acL normal lL
was hard Lo conLaln my exclLemenL
Soon LhereafLer l knew all abouL uexCom l called Lhelr headquarLers l called Lhe head of markeLlng
l called Lhe head of educaLlon l spoke wlLh Lhe chlef sclenLlflc offlcer and l read abouL Charlle
klmball over and over agaln
Charlle klmball ls a Lype 1 dlabeLlc unllke Lype 2 dlabeLlcs he needs Lo ln[ecL lnsulln mulLlple Llmes
per day Pe also happens Lo be a professlonal race car drlver
ln 2006 Charlle became Lhe flrsL Amerlcan Lo ever wln an l3 Luroserles race 1hen ln 2007 aL age
22 he wenL Lo Lhe docLor for a small skln lrrlLaLlon and lefL Lhe offlce wlLh a dlagnosls of Lype 1
dlabeLes 1raglcally Lhls meanL he was forced Lo abandon raclng alLogeLher rlcklng your flngers Lo
Lake blood sugar readlngs [usL lsn'L posslble when flylng around curves aL 130 mlles per hour
ln 2008 Charlle reLurned Lo Lhe wheel and clalmed a podlum flnlsh ln hls flrsL race Pow?
Pe was Lhe flrsL race car drlver ln Lhe world Lo have a sLrange devlce sLrapped Lo hls sLeerlng wheel
Lhe uexCom SLvLn conLlnuous glucose monlLor (CCM)


l check lL llke lL's one of my race car gauges as l'm drlvlng around Lhe Lrack lL's my body's daLa And
lL's noL lnformaLlon overload lL's perfecL
ln more Langlble form lL's a recelver LhaL looks llke Lhls



Charlle has an lmplanL ln hls slde (as l dld) LhaL samples hls blood glucose levels22 every flve seconds
1hese daLa are Lhen LransmlLLed Lo Lhe recelver a palmslzed devlce wlLh a screen where Charlle can
see hls blood glucose levels ln a graph lL dlsplays updaLes every flve mlnuLes shows hls ups and
downs Lells hlm when he's falllng Loo fasL and alerLs hlm when he's aL rlsk of hypoglycemla (low
blood sugar)
So why on earLh would l wanL Lo use Lhls devlce as a nondlabeLlc? Why mlghL you?
WhaL lf you could Lell whlch meals were mosL llkely Lo make you faL?
WhaL lf you could predlcL when food would hlL your bloodsLream and schedule exerclse Lo opLlmlze
faLloss or muscular galn?
WhaL lf as an endurance aLhleLe you could eaL carbs only when you mosL needed Lhem lnsLead of
guesslng wlLh a Llmer?
1he wlsh llsL wenL on and on now l [usL needed Lo check Lhem off one by one
Maklng a (Wlsh) LlsL And Checklng lL 1wlce
AfLer my dlnner aL llrefly l lmmedlaLely sLarLed [oLLlng down dream LesLs as Lhls llLLle glzmo seemed
capable of clearlng up some long sLandlng LheoreLlcal bullsh*L
l'd long been fasclnaLed by Lhe glycemlc lndex (Cl) and glycemlc load (CL) lndex boLh of whlch reflecL
how much cerLaln foods ralse blood sugar levels as compared Lo a conLrol (usually whlLe bread or
glucose wlLh a deslgnaLed value of 100) 1he hlgher Lhe Cl or CL value (Lhe laLLer Lakes lnLo accounL
porLlon slze)23 Lhe more a food causes blood sugar Lo [ump 1he more a food causes blood sugar Lo
[ump ln general Lhe faLLer you wlll geL
1here are Lwo problems wlLh Lhese lndlces 1he flrsL ls LhaL real world meals seldom resemble
laboraLory meals When's Lhe lasL Llme you aLe 100 grams of poLaLo sLarch by lLself? Second Lhe
lndlces are one slze flLsall
8eallLy lsn'L oneslzeflLsall lf someone of bagueLLeeaLlng Luropean descenL eaLs whlLe bread wlll
hls blood response be Lhe same as someone from a pasLoral bloodllne LhaL hlsLorlcally fed off of
llvesLock and llLLle sLarch? noL llkely as members of Lhe former group ofLen have hlgher levels of
amylase enzyme whlch breaks sLarch down lnLo sugar
8lood sugar ls a very personal Lhlng
1here are some predlcLable resulLseaLlng doughnuLs wlll splke blood sugar more Lhan an equal
volume of melonbuL whaL of Lhe more subLle cholces? WhaL of Lhe old folk remedles and
bodybulldlng anecdoLes? Pere's a shorL llsL of quesLlons Lhe uexCom allows us Lo puL Lo Lhe LesL
uoes lemon or vlnegar really decrease Lhe CL of a meal?
Whlch lowers glucose response more lf elLher proLeln or vegeLables and flber?
uoes eaLlng faL and proLeln wlLh a hlghcarb meal lower CL more Lhan eaLlng elLher before Lhe meal?
uoes drlnklng waLer wlLh a meal lncrease or decrease lLs CL?
Pow l used lL and WhaL l Learned
SepLember 23 was one of Lhe flrsL LesL days wlLh Lhe lmplanL
l Lrled everyLhlng as l wanLed Lo see hlghs and lows 1he followlng graphs show my daLa for LhaL 24
hour perlod and Lhe downward arrows ln Lhe flrsL graph lndlcaLe where l lnpuLLed glucomeLer
readlngs
1aklng Lhe blood glucomeLer readlngs ls Lhe only palnlnLheass parL
1he SLvLn ls deslgned Lo show Lrends and alerL you when Lhe upward or downward changes are Loo
dramaLlc 1o ensure LhaL Lhe dlsplayed number ls close Lo accuraLe you need Lo callbraLe wlLh a
glucomeLer aL leasL Lwlce a day
uon'L wanL Lo become dlabeLlc? WanL Lo curb Lhlngs llke eaLlng sweeLs whlch can lead Lo adulL
onseL dlabeLes? 1ry uslng a glucomeLer for 24 hours lor each glucomeLer callbraLlon you sLlck a
lanceL (needle) lnLo your flnger and puL a drop of blood on a LesL sLrlp whlch ls read by a handheld
devlce (Lhe glucomeLer) Lo dlsplay your number Many Lype 1 dlabeLlcs prlck Lhelr flngers more Lhan
four Llmes per day






l sLarLed off uslng a Cne1ouch ulLraMlnl glucomeLer one of Lhe mosL popular glucomeLers ln Lhe
unlLed SLaLes buL abandoned lL afLer Lhree weeks lL was so erraLlc as Lo be unbellevable lor each
callbraLlon l wanLed Lo geL Lwo readlngs wlLhln flve polnLs (mllllgrams per declllLer mg/dL) of each
oLher and Lhen lnpuL Lhe average ln Lhe uexCom devlce 1hls would mlnlmlze Lhe llkellhood of uslng
an error for callbraLlon l expecLed Lhls process Lo Lake Lwo or Lhree [abs buL lL ofLen Look more Lhan
elghL needle sLlcks uexCom recommends callbraLlng Lwlce dally buL l Lended Lo do lL aL leasL Lhree
Llmes dally (meanlng up Lo 24 needle sLlcks) noL fun lf you have Lo use your hands for anyLhlng
LveryLhlng from humldlLy and sweaL Lo LemperaLure and alr exposure can screw up readlngs l ended
up dependlng on Lhe WaveSense !azz glucomeLer Lhe besL devlce l could flnd LhaL correcLed for
Lhese varlables lL broughL Lhe number of sLlcks per callbraLlon from 8+ down Lo Lwo Lo Lhree sLlcks l
recommend Lhls devlce
8uL Lracklng glucose levels 24/7 was [usL one half of Lhe puzzle
l recorded everyLhlng l aLe and [usL abouL everyLhlng l dld ln a Molesklne [ournal whlch l Lhen had
Lranscrlbed
Pere ls SepLember 23 verbaLlm wlLh commenLs ln brackeLs whlch corresponds Lo Lhe graphs on Lhe
prevlous page l used Lhe Cne1ouch here and flnger names followed by numbers lndlcaLe repeaLed
glucomeLer [abs
Wednesday 9/23
1222 am
ClucomeLer l would ofLen swab mulLlple flngers wlLh alcohol walL 30 seconds Lhen go down Lhe
llne wlLh mulLlple lanceLs
Mlddle 102
8lng 88
lnky 94
lndex 93
142 am rlbeye 3 lbs
134 am 74 glucose (CCM)
140230 am 3 glasses wlne (SLag's Leap red)
213230 am 200g sLeak
Sleep
1037 am Lr 3 Lhls was a glucomeLer error
lnky 90 (alr exposed 3 sec)
lndex 96
lndex 114 (same needle)
Mld 93 (new needle)
1111 am 20 almonds
1116 am 67 glucose
1119 am 2 Lbl aLhleLlc greens + 2g vlL C
8reak 1137 am
2 scrambled eggs
4 Lblsp ollve oll
hoL sauce
1136 am
1 cup splnach
133g lenLlls (flrsL legumes slnce 9/3 18 days)24
1210 pm 223 Lbs almond buLLer wlLh celery
110 pm 400 ml cold waLer
134 pm 40 alr squaL
CuL of range 10 mlns l lefL Lhe recelver on a Lable and wandered off
233 pm 128 dexcom 9496 glucose
237 pm Llpo6 1 plll a Lhermogenlc + 2g vlL C
330 pm kombucha
Lunch 406 pm hoL sour beef wlLh eggplanL
446 pm yerba maLe (20g sugar)
709 pm unsweeLened yerba maLe
723 pm 13 almonds + 2g vlL C
900 pm workouL sLarL
930 pm workouL end
933 pm super monsLer proLeln (Cdwalla)
1000 pm seaweed salad (huge)
1013 pm
1213 pleces sashlml
173 bowl rlce
3 cups green Lea
1103 pm 300 ALA
1133 pm 30 alr squaL
Compare Lhe [agged graph for SepLember 23 on Lhls page wlLh Lhe followlng graph for SepLember 23
whlch ls a near flaLllne Cn Lhe 23Lh l dellberaLely consumed hlghfaL meals and snacks for presex
LesLosLerone (see Sex Machlne" for how Lo do Lhls)
lL's lmporLanL Lo noLe LhaL aL 1013 M Lhe evenlng before (SepLember 24) l also consumed Lwo
rlbeye sLeaks (200 grams each) wlLh sldes of broccoll and splnach whlch explalns Lhe flaLllne even
before breakfasL



lrlday 9/23
1130 am 1 Llpo6
1210 pm 918693108 glucose
1230 pm grassfed raLher beef meaLballs wlLh walnuL pesLo + ollve oll23
1242 pm cobb salad (huge)
320 pm 23 almonds + 300mg ALA
639 pm
4 brazll nuLs26
llsh/cod oll
2 scoops aLhleLlc greens
826 pm C8AZ? Ll8luC
Amerlcano resLauranL
Plerloom LomaLo
AnLlpasLo mlxed (ollves pork meaLballs)
929 pm anceLLa wrapped chlcken
11 pm12 am sex ?ou can see a small bump ln blood glucose whlch ls parLlally due Lo glycogen
belng released l also observed Lhls durlng anaeroblc exerclse llke welghL Lralnlng
SepLember 26 a SaLurday and my weekly blnge day produced a unusually flaL graph conslderlng Lhe
[ammlng of chocolaLe crolssanLs and oLher goodles down Lhe gulleL



SaLurday 9/26
10401140 am sex
1240 pm
4 brazll nuLs
2 cod caps
1 adrenal recovery pllls 3 deslccaLed llver llver"
1230 pm 1 cup orange [ulce
103 pm
2 chocolaLe crolssanLs (3)
8earclaw (1)
Coffee wlLh clnnamon (3)
113 pm done l someLlmes noLed when l flnlshed meals for duraLlon
144 pm
CarroL [ulce
Almond crolssanL
343 pm kombucha
408433 pm
PoL sour beef + eggplanL
3/4 cup brown rlce
343 pm
20 almonds
4 oz llver
643 pm Cdwalla proLeln monsLer vanllla
730 pm
2 brazll nuLs
3 lb chlcken curry salad
4 lb qulnoa
ACC
+ 40 mlnlband chesL pulls
1004 pm 1 glass red wlne sLarLed drlnklng here and slpped
1043 pm
splnach salad + oysLer appeLlzer
11pm Panger sLeak
Pow ls such a flaL graph on SepLember 26 posslble when l was consumlng such obvlous garbage?
Several of Lhe Lrlcks were covered ln uamage ConLrol" buL Lhere were oLher paLLerns LhaL emerged
over Lhe weeks of LesLlng wlLh my lmplanL aLLerns LhaL you can use Lo your advanLage
1he 8esulLs
1he daLa seL small as lL was allowed me Lo form some prellmlnary personal concluslons LhaL oLhers
were able Lo repllcaLe Pere are a few worLh conslderlng
l1'S nC1 WPLn ?Cu u1 l1 ln ?Cu8 MCu1P 1PA1 CCun1S l1'S WPLn l1 CL1S 1C 1PL CLLLS
lood doesn'L move Lo Lhe bloodsLream nearly as qulckly as l LhoughL
When l flrsL lmplanLed Lhe SLvLn sensor l was as glddy as a 10yearold blrLhday glrl and
compulslvely checked Lhe values every flve mlnuLes durlng meals l ended up mlsaLLrlbuLlng all over
Lhe place My blood glucose hlL 200 durlng sex and l LhoughL lL was Lhe horlzonLal gymnasLlcs LhaL
caused lL noL Laklng lnLo accounL Lhe enormous sushl plaLe l aLe Lwo and a half hours earller lL was
probably 80+ due Lo Lhe laLLer
lL Lurned ouL LhaL food and llqulds Look much much longer Lo geL Lo my bloodsLream Lhan one would
expecL ln mosL cases l peaked one and a half Lo Lwo and a half hours afLer food consumpLlon even
wlLh yogurL Crange [ulce peaked 40 mlnuLes afLer drlnklng
1hls has profound lmpllcaLlons and made Lhe enLlre experlmenL worLh Lhe hassle
1hlnk you'll have a qulck blLe for energy 20 mlnuLes before golng Lo Lhe gym? lL mlghL noL be
avallable Lo your muscles unLll an hour afLer Lhe gym 1he soluLlon eaL lL an hour earller
1hlnk LhaL proLeln shake ls geLLlng Lo your muscles ln Lhe valuable 30mlnuLe posLworkouL wlndow?
ln my case lf l drank Lhe posLworkouL" shake posLworkouL lL dldn'L l needed Lo have lL before my
workouL and Lhen slL down Lo a large meal almosL lmmedlaLely afLer Lhe workouL uolng lL one and a
half hours afLer Lhe workouL as commonly suggesLed [usL wouldn'L geL Lhe goods Lo my muscles ln
Llme
lnC8LASlnC lA1 CCn1Ln1 ln MLALS 8Lun1S !uMS ln CLuCCSL MuCP MC8L 1PAn LLAn
8C1Lln
1he more faL and Lhe earller ln Lhe meal Lhe less Lhe glycemlc response LaL good faL preferably as
an appeLlzer before Lhe enLree l now eaL four 8razll nuLs and one Lablespoon of almond buLLer flrsL
Lhlng upon waklng
l8uC1CSL PAS A LA8CL Anu vL8? Lx1LnuLu CLuCCSLLCWL8lnC LllLC1 8u1 1PlS uCLSn'1
MLAn ?Cu SPCuLu CCnSuML l1 LCW 8LCCu CLuCCSL uCLS nC1 ALWA?S MC8L lA1LCSS
lor one week of my LesLlng of Lhe SLvLn devlce l drank 14 ounces of orange [ulce flrsL Lhlng ln Lhe
mornlng as my benchmark lnsLead of whlLe bread or glucose Cnce l'd esLabllshed my Lyplcal
response Lo 14 ounces of one brand of C! l could lsolaLe one varlable (llke vlnegar or lemon [ulce)
and measure Lhe devlaLlon from my usual mornlng response
C! helped me Lo malnLaln much lower average glucose values LhroughouL Lhe day
uoes Lhls mean you should eaL more frucLose? noL necessarlly
My faLloss plaLeaued as soon as l lnLroduced frucLose (Lhe 14 ounces of orange [ulce) even Lhough lL
creaLed a pleasanL flaL llne around Lhe 100 mg/dL mark27 ln fuLure LesLs l would llke Lo see lf a
much smaller amounL of frucLose ln whole frulL form probably berrles could be used Lo blunL
glucose response wlLhouL sLalllng faLloss or causlng faL galn l Lhlnk Lhls would ldeally be llmlLed Lo a
24hour perlod llke a blnge day and consumed 30 mlnuLes prlor Lo Lhe one or Lwo hlghesLCL meals
slmllar Lo how l used a small amounL of C! before crolssanLs on SepLember 26
lL's easy Lo geL flxaLed on one measuremenL wheLher Lhe number on a scale or Lhe number on a
glucomeLer 8uL as Warren 8uffeLL Lhe rlchesL lnvesLor ln Lhe world ls fond of emphaslzlng lL's noL
enough Lo slmply measure Lhlngsyou have Lo measure whaL maLLers
lf your goal ls faLloss beforeandafLer bodyfaL percenLages deLermlne pass or fall noL glucose
measuremenLs alone keep your eye on Lhe rlghL ball
vlnLCA8 CCun1L8 1C LxLC1A1lCnS ulun'1 LCWL8 CL?CLMlC 8LSCnSL LLMCn !ulCL ALSC
CCun1L8 1C LxLC1A1lCnS ulu
1here's a greaL deal of evldence for vlnegar lowerlng Lhe glycemlc lndex of a meal by more Lhan 23
lL seems as rellable as any food rule" could be
8oLh whlLe vlnegar and apple clder vlnegar were used ln Lhe llLeraLure 8uL aceLlc acld ls aceLlc acld
so any klnd of Lable vlnegar LhaL has aL leasL 3 aceLlc acld should work28 lf you consume aL leasL 20
mllllllLers (13 Lablespoons)
ln my Lrlals nelLher whlLe vlnegar nor balsamlc vlnegar had a lowerlng effecL on blood sugar l even
drank 3 Lbsp+ of vlnegar before my meals as a lasL dlLch aLLempL unhappy Llmes ln sLomachvllle
and no dlscernlble beneflL
Why no effecL? 1here are a few posslble explanaLlons buL Lhe mosL llkely are l need a hlgher dose
or vlnegar doesn'L affecL frucLose meLabollsm and showcases lLs effecLs ln a hlghsLarch meal 8ecall
LhaL owlng Lo Lhe problems of sLandardlzlng Lrue realllfe mlxed meals l used changes ln responses
Lo C! as a benchmark
Lemon however showed lLs merlLs wlLhouL fall
1here are anecdoLes and webslLes galore LhaL clalm lemon [ulce lowers glycemlc lndex nelLher my
researchers nor l could flnd any conLrolled sLudles showlng evldence of a Cllowerlng effecL for
lemon llme or clLrlc acld 1he closesL was clLraLe a salL or esLer of clLrlc acld ln comblnaLlon wlLh
oLher Lhlngs llke lnsoluble calclum ln my personal Lrlals Lhree Lablespoons of freshsqueezed lemon
[ulce [usL prlor Lo eaLlng (noL sLoreboughL wlLh preservaLlves and arLlflclal addlLlves) appeared Lo
lower blood sugar peaks by approxlmaLely 10
ClnnAMCn LvLn ln SMALL uCSLS PAS A Su8S1An1lAL LllLC1 Cn CLuCCSL LLvLLS
1here ls ample evldence LhaL clnnamon can be used Lo reduce Lhe glycemlc lndex of a meal up Lo
29 AL four grams per meal or even slx grams per day lL can lower noL only blood glucose buL also
LuL cholesLerol and Lrlglycerldes Clnnamon welghs ln aL 28 grams per Leaspoon so four grams of
clnnamon ls abouL one and a half Leaspoons
Clnnamon's effecL on glucose levels seems parLlally due Lo Lhe facL LhaL lL slows Lhe raLe aL whlch
food exlLs Lhe sLomach (gasLrlc empLylng) whlch means LhaL you also feel full fasLer wlLh clnnamon
l LesLed Lhree specles of clnnamon Ceylon clnnamon (Clnnamomum verum or zeylanlcum also
referred Lo as Lrue clnnamon") Cassla clnnamon (Clnnamomum cassla or aromaLlcum) and Salgon
clnnamon (Clnnamomum lourelrol also known as vleLnamese clnnamon)
1hough Cassla ls LhoughL lnferlor Lo Ceylon or compleLely lneffecLlve ln some bodybulldlng clrcles lL
has lowered glycemlc response ln boLh publlshed sLudles and ln my experlence 1hls ls forLunaLe
slnce Cassla ls whaL ls mosL ofLen found aL coffee shops and resLauranLs lf you ask for clnnamon" l
found Salgon clnnamon Lo be mosL effecLlve wlLh Cassla ln close second place and Ceylon ln much
furLher Lhlrd place
ln Lerms of reduclng glycemlc response l found Lhe followlng from largesL Lo smallesL effecL
effecLlve


1 CeL freshly ground clnnamon or grlnd lL yourself lf you llke me have a bachelorspeclal splce rack
LhaL's Lhree years old Loss lL and geL new raw maLerlals 1he polyphenols and acLlve lngredlenLs
degrade over Llme and wlLh alr exposure


2 Learn how Lo spoL specles unforLunaLely uS packagers are noL legally requlred Lo speclfy Lhe
Lype of clnnamon specles on Lhe label noL sure whlch raw clnnamon" sLlcks are Cassla? 1hey wlll
roll up from boLh sldes llke a scroll Ceylon wlll roll up from one slde as lf you had rolled up a
baLhroom Lowel ulsLlngulshlng powder ls harder as age plays a parL buL Cassla Lends Lo be a darker
reddlshbrown and Ceylon a llghLer Lan color


3 uon'L use Loo much lL's easy Lo geL overamblLlous wlLh clnnamon buL Lhere are acLlve subsLances
LhaL can hurL you lf consumed ln excess Coumarln as [usL one example ls a poLenL bloodLhlnner
and some clnnamon ln Lurope has a warnlng label for Lhls reason use no more Lhan four grams per
day l use a few dashes ln coffee and llmlL myself Lo Lwo Lo Lhree cups of coffee LhroughouL Lhe day


1o relLeraLe based on maLerlal bulk denslLy reference charLs clnnamon welghs ln aL 036 grams per
cublc cenLlmeLer one cublc cenLlmeLer 02 Leaspoon and so Lhere are 28 grams of clnnamon per
Leaspoon
So four grams of clnnamon 4 dlvlded by 28 or [usL abouL one and a half Leaspoons uon'L consume
more per day
MC8L 1PAn CuALl1? l1'S 1PL SlZL Anu SLLu Cl MLALS 1PA1 uL1L8MlnLu CL?CLMlC 8LSCnSL
Lven on proLeln and vegeLables alone l could bump glucose as hlgh as 130 mg/dL wlLhouL much
efforL CranLed l eaL llke a sLarvlng dog ln Whym resLauranL ln ManhaLLan one frlend nlcknamed me
Crca" afLer waLchlng me nonchalanLly swallow a plece of ahlLuna Lhe slze of my flsL 1o hlm Lhls
was unusual 1o me lL was Lhe only way l'd ever eaLen fasL
1he easlesL Lhlng you can do Lo decrease glucose splkes ls slow down l had Lo meLhodlcally flnlsh my
plaLe ln Lhlrds and Lraln myself Lo walL flve mlnuLes beLween Lhlrds usually wlLh Lhe help of lced Lea
and sllces of lemon lL also helps Lo drlnk more waLer Lo dlluLe dlgesLlon (l'm fanLasLlc aL Lhls) eaL
smaller porLlons (noL so good aL Lhls) and chew more (Crca ls Lerrlble aL Lhls)
All four sLraLegles serve Lo decrease Lhe amounL of food LhaL geLs dlgesLed per mlnuLe whlch wlll
deLermlne Lhe slze of your glucose arc
1wo realworld examples


1 MaLL Mullenweg lead developer of Lhe Wordress blogglng plaLform losL 18 pounds wlLh one
change chewlng each mouLhful of food 20 Llmes 1he exacL number wasn'L lmporLanL lL was havlng
a preclse number LhaL helped CounLlng slowed hlm down and made hlm aware of porLlon slze
whlch made hlm less llkely Lo overeaL l don'L have Lhe paLlence for chewlng llke normal humans buL
MaLL dld


2 ArgenLlne women are famous for belng gorgeous and eaLlng crap ln LoLal l've spenL abouL Lwo
years ln 8uenos Alres and Lhe female Argle dleL appears Lo conslsL of llLLle more Lhan cappucclno
cookles and blsculLs a supersweeL caramel called dulce de leche lce cream andfor dlnnermeaL
and salad wlLh a slde of pasLa ls lL [usL fanLasLlc geneLlcs? l don'L Lhlnk so Several male frlends have
Lraveled wlLh peLlLe ArgenLlne glrlfrlends who once ln Lhe unlLed SLaLes or Lurope lmmedlaLely puL
on 1020 pounds 1he reason? 1he glrls Lhemselves admlLLed lL lncreased porLlon slze and lncreased
speed of eaLlng 1he beauLlful people of 8uenos Alres mlghL eaL a wlde specLrum of garbage calorles
buL Lhey Lend Lo do lL ln small blLes and over a long perlod of Llme


Slow down and smell Lhe roses
Make 30 mlnuLes Lhe mlnlmum for a meal
lC8 lAS1LS1 lA1LCSS MlnlMlZL ?Cu8 8LCCu SuCA8 8uMS A8CvL 100 1C nC MC8L 1PAn
1WC L8 uA?
l was able Lo susLaln rapld faLloss lf l dldn'L [ump above 100 mg/dL more Lhan Lwlce dally laLloss
was marglnally greaLer when l remalned under 90 buL Lhls was dlfflculL Lo achleve wlLhouL omlLLlng
legumes and followlng more of a keLogenlc dleL lor convenlence and soclallzlng l prefer Lhe slow
carb approach unless l'm dleLlng Lo below 8 bodyfaL
1he 100mg/dL rule excludes blnge day where all ls allowed Cn nonblnge days uslng frucLose or
semlsLarvaLlon Lo remaln under 100 mg/dL ls counLerproducLlve and consldered cheaLlng
8uL how Lo keep yourself under 100 mg/dL lf you don'L have an lmplanL ln your slde?
!usL follow a handful of slmple rules based on Lhe llLeraLure and my personal Lracklng ln addlLlon Lo
Lhe baslc LeneLs of Lhe SlowCarb uleL


- LaL decenL quanLlLles of faL aL each larger meal SaLuraLed faL ls flne lf meaL ls unLreaLed wlLh
anLlbloLlcs and hormones
- Spend aL leasL 30 mlnuLes eaLlng lunch and dlnner 8reakfasLs can be smaller and Lhus consumed
more qulckly
- LxperlmenL wlLh clnnamon and lemon [ulce [usL prlor Lo or durlng meals
- use Lhe Lechnlques ln uamage ConLrol" for accldenLal and planned blnges keep ln mlnd LhaL Lhe
Lechnlques ln LhaL chapLer wlll help you mlnlmlze damage for abouL 24 hours noL much more
1CCLS Anu 18lCkS
uexCom Seven lus (wwwdexcomcom) 1he uexCom Seven lus ls Lhe conLlnuous glucose monlLor l
used and abused lL ls an lmplanL LhaL glves you Lhe approxlmaLe daLa of 288 flngerLlp blood samples
per day l found lL lnvaluable even as a nondlabeLlc
WaveSense !azz ClucomeLer (wwwfourhourbodycom/[azz) 1hls ls by orders of magnlLude Lhe besL
glucomeLer l found lL's small slmple Lo use and lncredlbly conslsLenL as lL accounLs and correcLs for
envlronmenLal facLors lor Lhose who don'L wanL an lmplanL buL wanL an acLlonable gllmpse of how
Lhey respond Lo foods Lhls ls a greaL opLlon
Clucose 8uddy (wwwfourhourbodycom/appglucose) Clucose 8uddy ls a free lhone app for
dlabeLlcs LhaL allows you Lo manually enLer and Lrack glucose numbers carbohydraLe consumpLlon
lnsulln dosages and acLlvlLles
!ulleL Mae llne Splces Perbs (www[ulleLmaefoodzlecom) 1hls ls where you can buy !ulleL Mae's
dellclous clnnamon l used her sampler for all LesLlng whlch lncludes Cassla Ceylon and Salgon
clnnamon
Ml8 30Lb ShorL Ad[usLable WelghLed vesL (wwwfourhourbodycom/vesL) 1he besL welghLed vesLs
ln Lhe buslness 1hls ls whaL l almosL wore Lhrough alrporL securlLy lf you wanL a rlfle buLL ln Lhe
head aL cusLoms lL's Lhe perfecL cholce





Lnd of ChapLer noLes
22 1echnlcally lnLersLlLlal fluld levels from whlch Lhe blood glucose ls exLrapolaLed
23 CL (Cl x amounL of carbohydraLe ln grams)/100
24 l was looklng aL arLlflclally creaLlng food allergles and Lhen removlng Lhem an experlmenL LhaL
dldn'L make lL lnLo Lhls book
23 lf you're ever ln Mlll valley Callfornla go Lo Small Shed llaLbreads and geL Lhls dlsh
26 LaLen for speclflc nonslowcarb reasons See Lhe Sex Machlne" chapLer for more
27 1he reasons for Lhls are explalned ln 1he SlowCarb uleL l"
28 Cr a servlng of any unsweeLened Lable dresslng LhaL amounLs Lo Lhe equlvalenL of 20 mllllllLers of
3 aceLlc acld

1PL LAS1 MlLL
Loslng Lhe llnal
310 ounds
l saw an angel ln Lhe block of marble and l [usL chlseled unLll l seL hlm free
Mlchelangelo
l looked down aL my pad of paper and read Lhe flrsL quesLlon WhaL's Lhe blggesL mlsLake LhaL drug
free 'naLural' bodybullders make?"
naLural bodybullders?" !ohn 8omano laughed 1he blggesL mlsLake 'naLural' bodybullders make ls
Lhlnklng Lhey're naLural LaLlng 20 chlcken breasLs a day lsn'L naLural 1he besL l'll glve Lhem ls 'over
LhecounLer' "
And so our conversaLlon began lL was golng Lo be a fun lnLervlew
8omano had hls flnger on Lhe pulse of physlque augmenLaLlon for more Lhan Lwo decades as Lhe
edlLor ln chlef of Muscular uevelopmenL (Mu) magazlne Mu ls Lhe one malnsLream magazlne LhaL
serves as an lnLersecLlon beLween publlshed research and experlmenLaLlon ln Lhe wlld world of
bodybulldlng Mu wasn'L enough for !ohn so he lefL Lo push Lhe boundarles even furLher on a slLe
called 8x Muscle
l reached ouL Lo hlm abouL speclflcs of drug asslsLed and drugfree approaches for achlevlng sub
10 bodyfaL as he's observed Lhousands of gulnea plgs and Lhelr resulLs !ohn ls a LesLamenL Lo hls
flndlngs he looks llke he's ln hls LhlrLles Lhough he [usL Lurned 30 whlch he credlLs Lo lnfrequenL Pl1
sLyle reslsLance Lralnlng (see lrom Ceek Lo lreak") a slmple declslonfree dleL and a modlcum of
Lhe rlghL drugs"
1he dleL he follows for faLloss and Lhe one he prescrlbes Lo compeLlLors ls also LhaL of hls buslness
parLner whom we'll meeL laLer uave !umbo" alumbo lL ls an eleganL and effecLlve means for
loslng Lhe lasL 310 pounds LhaL seem reslsLanL Lo everyLhlng else
1he followlng menu ls for a 200pound male aL 1012 bodyfaL and Lhe ounces of proLeln (8 ounces
for a 200pound male) should be ad[usLed up or down 1 ounce per 10 pounds of lean bodywelghL
(eg 7 ounces for 190 pounds 9 ounces for 210 pounds) wlLh a mlnlmum permeal lnLake of 4
ounces ln oLher words even lf you welgh 100 pounds you wlll noL decrease Lhe ounces of proLeln
below four ounces
lor slzlng half a cup of almonds ls abouL 60 almonds and elghL ounces of lean proLeln ls
approxlmaLely Lhe slze of your flsL
Pere's Lhe klcker Cne of Lhese meals has Lo be eaLen every Lhree hours whlle you're awake and you
musL eaL wlLhln one hour of waklng and one hour of bed Punger ls no longer Lhe drlver for food
lnLake 1upperware ls your frlend and Lhe clock ls your drlll sergeanL Sklpplng meals ls noL
permlLLed so purchase ln bulk and prep food ln advance lf needed
lf you welgh less Lhan 130 pounds use Lhe lower end of proLeln lnLake aL four ounces proLeln (or 30
grams for proLeln shakes) and have smaller porLlons for Lhe addons a quarLercup of nuLs or one
Lablespoon of peanuL buLLer or one Lablespoon of exLravlrgln ollve oll (LvCC) or macadamla oll
LaL one of Lhese meals every Lhree waklng hours
CpLlon 1 30 grams of whey proLeln lsolaLe + half a cup of nuLs or Lwo Lablespoons of peanuL buLLer
CpLlon 2 elghL ounces of cooked whlLe nonfaLLy flsh (no salmon mackerel eLc) + half a cup of nuLs
or Lwo Lablespoons of peanuL buLLer AccepLable flsh lnclude buL are noL llmlLed Lo lean Luna whlLe
flsh bass caLflsh plke whlLlng and flounder
CpLlon 3 elghL ounces of cooked Lurkey or chlcken + half a cup of nuLs or Lwo Lablespoons of peanuL
buLLer
CpLlon 4 elghL ounces of cooked faLLler proLeln red meaL ( la flank) ground beef faLLy flsh or dark
poulLry + one Lablespoon of ollve oll or macadamla oll
CpLlon 3 flve whole eggs (easlesL lf hardbolled)
unllmlLed quanLlLles of Lhe followlng are allowed aL each meal
Splnach
Asparagus
8russels sprouLs
kale
Collard greens
8roccoll rabe
8roccoll and oLher cruclferous vegeLables
Cne Lablespoon of ollve oll or macadamla nuL oll can be lncluded as dresslng as long as you have noL
lncluded Lhe halfcup of nuLs or Lwo Lablespoons of peanuL buLLer ln LhaL meal ln Lhe lowerfaL meal
opLlons you may make a salad dresslng uslng sllghLly more oll Lwo Lablespoons ollve oll or
macadamla oll
no corn beans LomaLoes or carroLs are permlLLed buL one cheaL meal ls encouraged every seven Lo
Len days
Slmple and effecLlve






1he above dleL can geL you Lo 8 bodyfaL or even less needless Lo say Lhere ls a polnL of
dlmlnlshlng reLurns when each addlLlonal 1 drop ls more dlfflculL Lhan Lhe precedlng 3
lf Lralnlng and dleL hlL a celllng how on earLh do bodybullders geL Lo less Lhan 4 subcuLaneous
bodyfaL?
ln a word drugs
8omano's precompeLlLlon schedule on Lhe followlng page assumes a wellLralned 3r9r 200 Lo 220
pound bodybullder aL 1012 bodyfaL who geLs down Lo 180190 pounds aL 68 bodyfaL before
lmplemenLlng Lhe drug reglmen Cn conLesL day he should end up aL 200203 pounds aL less Lhan
4 bodyfaL
AlmosL all of Lhe drugs llsLed can have serlous slde effecLs when mlsused Coogle Andreas Munzer
auLopsy" Lo see whaL can happen when you make mlsLakes29 uo noL Lry Lhls aL home
1hls ls really ln my oplnlon Lhe besL way Lo prepare" 8omano says buL you need paLlence and
LhaL ls usually more dlfflculL Lo bulld Lhan Lhe muscle 1raln wlLh superhlgh lnLenslLy (one body parL
per day flve days a week) and do cardlo (3040 mlnuLes per day) ConLlnue Lhls reglme durlng your
'predleL' phase ?ou wlll wanL Lo whlLLle your bodyfaL down vL8? low wlLh a nocarb dleLunder
8 ?ou have Lo keep up Lhe lnLenslLy and Lhe cardlo 1hls ls probably golng Lo Lake 1012 weeks
Crazy as lL sounds you wanL Lo break down some of Lhe muscle you [usL bullL and depleLe yourself as
much as posslble
1hen you add Lhe [ulce Cne SusLanon every oLher day wlLh 73 mllllgrams Lrenbolone (1ren) or 200
mllllgrams uecauurabolln (ueca) 1wo lu CrowLh Pormone (CP) every day Add 73 grams of carbs Lo
your flrsL Lhree meals urlnk 40 grams of whey proLeln lsolaLe before bed Wake up four hours laLer
and drlnk anoLher 40 grams 8ack Lhe cardlo off Lo 30 mlnuLes four Llmes a week and keep upplng
your Lralnlng lnLenslLy
AfLer elghL weeks swlLch from SusLanon and 1ren Lo Lqulpolse (LC)130 mllllgrams every oLher
day and rlmo uepoL 400 mllllgrams once a week up Lhe CP Lo 4 lu every day 8ack your carbs
down gradually Lo zero by Lhe end of Lhe flrsL week SwlLch your Lralnlng Lo llghLer welghLs and
hlgher reps buL sLlll wlLh hlgh lnLenslLy 8rlng your cardlo up Lo 30 mlnuLes a day slx days a week
SLarL pracLlclng mandaLory poses 30 mlnuLes every nlghL Work up Lo holdlng each pose for one
mlnuLe
AfLer four weeks add 100 mllllgrams of MasLerone every oLher day 100 mllllgrams of WlnsLrol
(Wlnny) every day Lwo ClenbuLerol (Clen) every four hours 23 mlcrograms of 13 every mornlng
and a cap of CP8 before bed lncrease poslng Lo 30 mlnuLes ln Lhe mornlng and 30 mlnuLes aL nlghL
?ou can sLay on Lhls for four Lo slx addlLlonal weeks
1wo weeks ouL SLop Clen Add 23 mlcrograms of 13 before bed CuL faL ouL of dleL
Cne week ouL Co back on Clen as before SLop CP
1hree days ouL CuL sodlum add 30 grams of carbs Lo flrsL meal sLop cardlo lncrease waLer
consumpLlon Lo aL leasL Lwo gallons a day
1wo days ouL LasL Lralnlng sesslonfull body hlgh rep wlLh superhlgh lnLenslLy Add 30 grams of
carbs Lo flrsL Lwo meals SLop mlddleofLhenlghL proLeln shake
Cne day ouL Add 73 grams of carbs Lo lasL Lwo meals SLop drlnklng waLer aL 800 Monly llLLle
slps afLer LhaL as few as posslble CuL Clen no shake before bed
1here wlll be a few Lweaks Lo Lhls sysLem durlng lLs progresslon as every person wlll respond
dlfferenLly 8uL Lhls should glve you a good plaLform"
AesLheLlcs are one Lhlng LherapeuLlcs are qulLe anoLher lor a gllmpse of Lhe laLLer we musL learn
from nelson vergel











ln 2001 Lee 8rown Lhe mayor of PousLon proclalmed SepLember 13 nelson vergel uay"
ulagnosed as PlvposlLlve ln 1987 nelson has dedlcaLed hls llfe Lo furLherlng Plv research ln boLh
prevenLlon and LreaLmenL lor Lwo years he was a member of Lhe MeLabollc ulsorders CommlLLee aL
Lhe AluS Cllnlcal 1rlals Croup (AC1C) ln WashlngLon Lhe largesL Plv/AluS research organlzaLlon ln
Lhe world
Pe ls besL known for slmple lnLervenLlons LhaL have helped save many llves and lmproved Lhousands
more
Pe descrlbes Lhe resulLs of one such approach used personally ln hls own words


My Cu8 cells whlch may be one of Lhe mosL lmporLanL baromeLers for longevlLy for WA's people
wlLh AluS wenL from 900 Lo 2300 cells per mllllmeLer squared and my sympLoms dlsappeared! l
never felL or looked beLLer ln my enLlre llfe even when l was PlvnegaLlve!
!eff 1aylor who's been PlvposlLlve for more Lhan 23 years had Lwo collapsed lungs and [usL Lwo 1
cells remalnlng when he began a slmllar LreaLmenL Slx weeks laLer he had 300 1cells lL saved hls
llfe
1he mysLery LreaLmenL wasn'L a new anLlvlral cockLall ln facL lL wasn'L new aL all
lL was anabollc sLerolds Speclflcally nelson used LesLosLerone cyplonaLe and uecauurabolln
(nandrolone decanoaLe) and !eff used Anavar (oxandrolone)
1hls ls confuslng Lo mosL people Aren'L sLerolds supposed Lo klll you or aL Lhe very leasL cause
cancer or llver fallure?
Pow can lL be LhaL Lhe very same oxandrolone !eff used has been found Lo be one of Lhe mosL cosL
effecLlve and leasLLoxlc Lheraples Lo daLe" for LreaLlng male burn vlcLlms?
AfLer dolng an exhausLlve revlew of Lhe llLeraLure and lnLervlewlng sclenLlsLs and acLual users 8ryanL
Cumbel Lhe hosL of 8eal SporLs wlLh 8ryanL Cumbel concluded Lhe followlng on !une 21 2003


As frequenLly evldenced by offlclals naLlonwlde Amerlcans when drugs are concerned rarely choose
loglc when Lhey can opL for hysLerla Case ln polnL Lhe recenL hoopla over sLerolds ln llghL of Lhe
medla excess Lhe publlc pronouncemenLs and Lhe walllng ln WashlngLon one would assume LhaL
Lhe sclenLlflc evldence esLabllshlng Lhe healLh rlsk of sLerolds ls overwhelmlng 8uL lL's noL Cn Lhe
conLrary when lL comes Lo sLerold use among adulL males Lhe evldence reveals vlrLually no flre
desplLe all Lhe smoke
1hls summaLlon needless Lo say ran counLer Lo expecLaLlons



uld you know LhaL blrLh conLrol drugs are Lechnlcally sLerolds?
1hls ls also Lrue of Lhe corLlsone shoLs LhaL fuLure baseball Pall of lamer CurL Schllllng used ln Lhe
2004 World Serles Lhe same anLllnflammaLory ln[ecLlons Andre Agassl used durlng hls flnal uS
Cpen
SLerolds represenL an lncredlbly broad and lmporLanL class of hormone and Lhere are hundreds of
varlaLlons ln planLs fungl and anlmals lf you ellmlnaLed sLerolds from your body you would dle
1he Lerm sLerold" ls mosL ofLen used ln Lhe medla Lo refer Lo anabollcandrogenlc sLerolds (AAS)
more commonly called anabollc sLerolds 1hese compounds are varlaLlons of Lhe hormone
LesLosLerone or are lnLended Lo mlmlc Lhe effecLs of LesLosLerone
nandrolone for example ls LesLosLerone LhaL has been chemlcally modlfled Lo mlnlmlze lLs
converslon Lo esLrogen or uP1 Lhe laLLer change maklng lL less androgenlcLhaL ls lL wlll have less
of an ampllfylng effecL on secondary male characLerlsLlcs llke halr growLh (or loss from Lhe scalp) or
Lhe Lhlckenlng of Lhe vocal chords
8elow ls a sldebyslde comparlson of normal LesLosLerone and Lhe mosL commerclally popular form
of nandrolone uecauurabolln (ueca") whlch nelson used ueca ls also one AAS LhaL 8arry 8onds
and 8oger Clemens are alleged Lo have used



l have legally used lowdose anabollc sLerolds and oLher growLh agenLs under medlcal supervlslon
boLh before and afLer [olnL surgerles MulLlple Mus revlewed blood LesLs every Lwo Lo four weeks Lo
ensure Lhere were no compllcaLlons 1hese drugs are speclflcally deslgned Lo lncrease proLeln
synLhesls ln Lhe case of my surgerles lL was moderaLed and a proper use of Lhe approprlaLe Lools
uo l encourage recreaLlonal or cosmeLlc use wlLhouL medlcal supervlslon or wlLhouL legal
prescrlpLlons? no Anabollc sLerolds are Class lll conLrolled subsLances and you can recelve up Lo
Lhree years' lmprlsonmenL for possesslon and up Lo 10 years' lmprlsonmenL lf convlcLed of Lrafflcklng
or lnLenL Lo Lrafflc
uo l Lhlnk LhaL healLhy chlldren adolescenLs or women should use powerful male hormones?
AbsoluLely noL
uo l Lhlnk LhaL aLhleLes should be dlsquallfled lf Lhey break Lhe rules of Lhelr sporL? MosL deflnlLely
8uL Lhe sclence shouldn'L be dlsLorLed 1hese are valuable drugs wlLh real appllcaLlons



Pere ls a small sample of welldocumenLed slde effecLs provlded by Lhe naLlonal lnsLlLuLes of PealLh


- Swelllng of Lhe eyes face llps Longue or LhroaL
- Wheezlng or dlfflculLy breaLhlng
- lasL hearLbeaL
- lasL breaLhlng
- Cold clammy skln
- 8lnglng ln Lhe ears
- Loss of hearlng
- 8loody vomlL
- 8rlghL red blood ln sLools


1hls llsL should scare you
lL should scare you because Lhese aren'L slde effecLs of anabollc sLerolds 1hese are common slde
effecLs of asplrln



Some drugs are safer Lhan oLhers buL almosL anyLhlng wlll klll you aL a hlgh enough dose lL's Lhe
dose LhaL makes Lhe polson
never forgeL Lhls and don'L confuse Lhe effecLs of moderaLe use wlLh Lhose of ouLrlghL abuse
lL's Lhe dlfference beLween a slngle 812week cycle of lowdose ln[ecLable LesLosLerone for surgery
on Lhe one hand and uncycled megadoses of Lhe oral sLerold Anadrol30 for ellLe bodybulldlng on
Lhe oLher lL's Lhe dlfference beLween a baby asplrln (7383 mllllgrams) and half a boLLle of asplrln
lL's Lhe dlfference beLween havlng a glass of wlne before bed and drlnklng boLLles unLll you wake up
ln Lhe lnLenslve care unlL
SensaLlonallsm ls more common Lhan good sclence and Lhe Lwo are noL Lhe same



1CCLS Anu 18lCkS
8xMuscle wlLh !ohn 8omano and uave alumbo (wwwrxmusclecom) lf you have drug quesLlons
don'L ask me l'm nelLher a docLor nor an experL !ohn 8omano and uave alumbo on Lhe oLher
hand have been on Lhe lnslde of professlonal bodybulldlng and physlque enhancemenL for decades
8oLh have seen Lhe besL and Lhe worsL ouLcomes ln aLhleLlc chemlcal warfare 8xMuscle ls where
you can ask professlonals your quesLlons relaLed Lo AAS and oLher performanceenhanclng drugs
(Lu)
8lgger SLronger lasLer uvu (wwwfourhourbodycom/blgger) lrom Lhe producers of 8owllng for
Columblne and lahrenhelL 9/11 Lhls ouLsLandlng documenLary explores sLerold use ln Lhe blggesL
sLrongesL fasLesL counLry ln Lhe world Amerlca 1he casL of characLers ranges from Carl Lewls and
Mus Lo Louls Slmmons of WesLslde 8arbell lL has an asLoundlng 96 poslLlve raLlng on
roLLenLomaLoescom
Medlbollcs (wwwmedlbollcscom) 1hls slLe publlshed by Mlchael Mooney provldes a wealLh of
lnformaLlon on Lhe medlcal use of anabollc sLerolds growLh hormone and unorLhodox
supplemenLaLlon for Lhe prevenLlon of leanLlssue loss ln persons wlLh musclewasLlng dlseases
lncludlng Plv
Anabollcs 9Lh ed (wwwfourhourbodycom/anabollcs) 1hls 800page book ls Lhe #1 besLselllng
anabollc reference gulde worldwlde lL feaLures revlews of nearly 200 pharmaceuLlcal compounds
deLalled explanaLlons of Lhe real rlsks of anabollcs prevenLlon and harm reducLlon sLraLegles sLerold
cycllng and sLacklng secLlons Lo Lake Lhe guesswork ouL of cycle consLrucLlon and approxlmaLely
3000 color phoLographs of leglLlmaLe counLerfelL and underground drug producLs





Lnd of ChapLer noLes
29 Munzer added many oLher drugs LhaL probably conLrlbuLed Lo hls organ fallure and deaLh
lncludlng LC CyLadren and dlureLlcs


AuulnC MuSCLL

8ulLulnC
1PL L8lLC1
CS1L8lC8
(C8 LCSlnC 100+ CunuS)
l am my own experlmenL l am my own work of arL
Madonna
8acks are Lo llfLers whaL blceps are Lo bodybullders
8andall ! SLrossen hu edlLor of MlLC magazlne
1hls chapLer wlll Leach boLh men and women how Lo bulld a superhuman posLerlor chaln whlch
lncludes all Lhe muscles from Lhe base of your skull Lo your Achllles Lendons
ln Lhe process lL wlll also Leach women how Lo bulld Lhe perfecL ass and lose dramaLlc amounLs of
faL
lor maxlmum sLrengLh and sex appeal ln mlnlmal Llme Lhe posLerlor chaln ls where you should
focus
1he 8eL
We have a beL golng"
1racy 8elfklnd walked lnLo work LhaL evenlng expecLlng a normal shlfL 8uL slx of her female
coworkers had reached crlLlcal mass and creaLed a beLLlng pool Lach had puL ln $100 and Lhe $600
would go Lo whoever losL Lhe hlghesL percenLage bodyfaL ln 12 weeks 1racy was lucky number
seven upplng Lhe anLe Lo $700
lL was good Llmlng
1racy had been a chubby kld when klds weren'L chubby She'd conLlnued Lo galn LhroughouL llfe and
ended up welghlng 243 pounds aL age 41 She had reslgned herself Lo a dlsmal faLe she would never
be able Lo en[oy cerLaln baslcs llke wearlng a Lank Lop 1haL was [usL Lhe hand she'd been dealL
8uL her welghL was creaLlng healLh problems She'd become a gourmeL cook wlLh Lhe dream of
vlslLlng lLaly and LhaL LrlpalmosL wlLhln reachwas now [eopardlzed by her obeslLy She was
experlenclng gasLrolnLesLlnal problems LhaL made lL lmposslble Lo Lravel
LveryLhlng wrong wlLh me had Lo do wlLh Lhe facL LhaL l was faL Lvery day l felL llke l was dodglng a
bulleL l dldn'L wanL Lo go Lo Lhe docLor because l dldn'L wanL Lo flnd ouL l was predlabeLlc or LhaL l
had hearL dlsease l [usL llked eaLlng and wasn'L ready Lo sLop l of course knew whaL l had Lo do
8uL LhaL beL LhaL evenL gave me Lhe reason and Lhe Llmlng"
1racy responded well Lo challenges She was somehow confldenL LhaL she would wln 1he real
quesLlon was how?
1he answer came mosL unexpecLedly from sLrong men
Mlchelle Cbama's Arms
1racy was dumbsLruck as she looked aL Lhe flLLlng room mlrror ln San !ose She pulled up Lhe new
palr of [eans and Lurned around 1hen she Lurned around agaln no maLLer how many Llmes she
spun Lhe lmage dldn'L compuLe
WhaL? 1haL's me?!" She saw arms she'd never seen before She also had her Lank Lop
1racy 8elfklnd had losL more Lhan 100 pounds (43 pounds of faL ln Lhe flrsL 12 weeks) and won her
beL 8uL Lhe numbers alone don'L do her physlque [usLlce Lhls mom of Lwo from a Lwolncome famlly
looked 10 years younger aL 1296 pounds



1he secreL wasn'L maraLhon aeroblcs sesslons nor was lL severe calorlc resLrlcLlon lL was Lhe 8usslan
keLLlebell swlng Lwlce a week for an average of 1320 mlnuLes Per peak sesslon lengLh was 33
mlnuLes
She was lnLroduced Lo keLLlebells by her husband Mark 8elfklnd a former naLlonal Leam coach ln
powerllfLlng who also compeLed agalnsL kurL 1homas ln Clymplc gymnasLlcs



Lvery woman wanLs Mlchelle Cbama's arms 1he LruLh ls LhaL you can have Lhem and a new body
ln four weeks 1he Lwohanded swlng ls Lhe [ewel lf you could only do one movemenL for Lhe resL of
your llfe do Lhe keLLlebell swlng"



8ody by deslgn 1racy removed Lhe curves she dldn'L wanL and added Lhe curves she dld noLlce Lhe
keLLlebells whlch look llke cannonballs wlLh handles llned up agalnsL Lhe wall
l agree wlLh 1racy 100 Lhough Lhe paLh LhaL led me Lo Lhe swlng was qulLe dlfferenL
ln 1999 l made Lhrlceweekly pllgrlmages from rlnceLon Lo hlladelphla where l Lralned aL a gym
called Maxerclse lor Lhe 43mlnuLe workouL LhaL [usLlfled Lhe Lrlp l was commuLlng more Lhan Lwo
hours SLeve Maxwell Lhe owner of Maxerclse was a slxLlme an Amerlcan gold medallsL ln
8razlllan [lu [lLsu (Lwo world champlonshlps came laLer) and held a masLer's degree ln exerclse
sclence Pls cllenLs ranged from Lhe l8l and SecreL Servlce Lo Lhe hlllles and Lhe uodgers Pls
slngular focus was on measurable resulLs lf someLhlng dldn'L work lL dldn'L lasL long wlLh Maxwell
l flrsL meL keLLlebells on a frlgld wlnLer evenlng ln Maxerclse's secondfloor LorLure chamber 1hey
were generally reserved for flghLers and asplrlng sLrong men MosL of Lhe hlghveloclLy keLLlebell
movemenLs llke Lhe snaLch"1 consldered sLandard for Lralnlng programs dldn'L comblne well wlLh
my ln[ured shoulders l abandoned keLLlebells afLer Lwo sesslons
lL wasn'L unLll slx years laLer LhaL l reallzed how slmple keLLlebells could be Cne move Lhe swlng
lrom !lu!lLsu Lo new Zealand 1he keLLlebell Swlng
Long before l meL 1racy l meL 1he klwl" ln 8uenos Alres ArgenLlna
ln early 2006 he happened Lo be Laklng a prlvaLe Spanlsh lesson ln Lhe same cafe where l was
flnlshlng Lhe manuscrlpL for 1he 4Pour Workweek and we qulckly became close frlends Pe had
compeLed ln ellLelevel rugby ln new Zealand buL was equally proud l soon learned of applylng hls
8SL ln exerclse physlology Lo perfecLlng Lhe female posLerlor
Pe Lold me Lhe sLory over a boLLle of CaLena Malbec Pls obsesslon sLarLed when he saw a
professlonal samba dancer ln 8razll balance Lequlla shoLs on Lop of each buLL cheek ln a dance club
LamenLlng Lhe lack of slmllar scenes ln hls own counLry he seL off on a mlsslon Lo lsolaLe Lhe besL
exerclses for creaLlng buLLocks worLhy of Lequlla shoLs
8y 2000 he had reflned hls approach Lo a sclence ln four weeks he Look hls Lhenglrlfrlend an
eLhnlc Chlnese wlLh a surfboardllke proflle Lo belng voLed one of Lhe Lop 10 sexlesL glrls ouL of
39000 sLudenLs aL Lhe unlverslLy of Auckland 1oLal Llme four weeks CLher female sLudenLs
consLanLly asked her how she'd llfLed her gluLes so hlgh up her hamsLrlngs
lf 1he klwl could have answered for her he would have sald Add reps and welghLs Lo Lhe swlngs"
ln 2003 my lnLeresL ln keLLlebells relnvlgoraLed l reLurned Lo Lhe unlLed SLaLes from ArgenLlna and
purchased one 33pound keLLlebell l dld noLhlng more Lhan one seL of 73 swlngs one hour afLer a
llghL proLelnrlch breakfasL Lwlce a week on Mondays and lrldays ln Lhe beglnnlng l couldn'L
compleLe 73 consecuLlve repeLlLlons so l dld mulLlple seLs wlLh 60 seconds beLween unLll l LoLaled
73
1oLal swlng Llme for Lhe enLlre week was 1020 mlnuLes l wasn'L Lrylng Lo balance Lequlla shoLs on
my buLL cheeks l wanLed abs ln slx weeks l was aL my lowesL bodyfaL percenLage slnce 1999



2003 Swlng mlnlmallsm
My weekly Lralnlng schedule was so llghL as Lo be laughable by convenLlonal sLandards l also Look
1020mlnuLe lce baLhs (Lwo bags of lce boughL aL a gas sLaLlon) on Mondays Wednesdays and
lrldays
uA? 1 (MCnuA?)
- Plghrep keLLlebell (33 pounds) swlngs Lo aL leasL 73 reps (ulLlmaLely l goL Lo 130+ reps ln a slngle
seL)
- Slow myoLaLlc crunch (nexL chapLer) wlLh max welghL x 1013 slow reps
uA? 2 (WLunLSuA?)
l alLernaLed Lhese Lwo exerclses for a LoLal of 3 seLs 3 reps for each l Look Lwo mlnuLes beLween all
seLs and Lherefore had aL leasL four mlnuLes beLween Lhe same exerclse (eg dumbbell u8 press
walL Lwo mlnuLes row walL Lwo mlnuLes u8 press eLc)


- lsolaLeral dumbbell lncllne bench press
- ?aLes" benL rows wlLh LZ bar (palmsup grlp and benL aL Lhe walsL abouL 2030 degrees)


1hen


- 8everse drag" curls uslng a Lhlck bar Lwlce Lhe dlameLer of a sLandard Clymplc bar (l puL plaLes on
meLal plplng l boughL from Pome uepoL secured wlLh $3 plnch clamps) 2 seLs of 6 reps Lhree
mlnuLes' resL beLween seLs
uA? 3 (l8luA?)
- Plghrep keLLlebell (33 pounds) swlngs Lo 73rep mlnlmum
- Slow myoLaLlc crunch (nexL chapLer) wlLh max welghL x 1213 reps
- Lvery oLher week slnglearm keLLlebell swlngs Lo 23 mlnlmum reps each slde


l should add LhaL l was negllgenL ofLen addlng one Lo Lhree addlLlonal resL days beLween sesslons lL
dldn'L maLLer 1he Lralnlng volume needed for headLurnlng changes was lower Lhan even l LhoughL
posslble
1hough l added ln a few exLras for oLher reasons Lhe klng of exerclsesLhe Lwoarm keLLlebell
swlngls all you need for dramaLlc changes Pere are a few guldellnes (more laLer)


- SLand wlLh your feeL 612 lnches ouLslde of shoulder wldLh on elLher slde each fooL polnLed
ouLward abouL 30 degrees lf Loes polnLed sLralghL ahead were 1200 on a clock face your lefL fooL
would polnL aL 1000 or 1100 and your rlghL would polnL aL 100 or 200
- keep your shoulders pulled back (reLracLed) and down Lo avold roundlng your back
- 1he lowerlng movemenL (backswlng) ls a slLLlngbackonachalr movemenL noL a squaLLlngdown
movemenL
- uo noL leL your shoulders go ln fronL of your knees aL any polnL
- lmaglne plnchlng a penny beLween your buLL cheeks when you pop your hlps forward 1hls should
be a forceful pop and lL should be lmposslble Lo conLracL your ass more lf your dog's head geLs ln
Lhe way lL should be llghLs ouL for lldo





Mlchelle Cbama's arms 1racy 100+ pounds llghLer showlng perfecL form on Lhe downswlng of Lhe
keLLlebell swlng
1he Mlnlmal LffecLlve uose
Pow Lo Lose 3 8odyfaL ln Cne Pour a MonLh
lleur 8 dldn'L have as much welghL Lo lose as 1racy
lleur was llke many people slmply unable Lo lose Lhose lasL few pounds of exLra faL no maLLer how
hard she Lrled She'd hlL Lhe wall
8unnlng a few mlles Lhree Llmes per week had no effecL lor Lhe amounL of exerclse l do Lhe resulLs
should be much beLLer" She was however agalnsL crash dleLlng and wanLed Lo keep Lhe curves she
loved
Pow Lo cross Lhe lasL mlle of faLloss?
lleur was a ma[or breadohollc by culLure (Luropean) and a workahollc by Lralnlng ([ournallsL) l
purposefully seL Lhe expecLaLlon LhaL lL would be dlfflculL and LhaL she would need Lo commlL Lo
exerclslng mlllLanL selfconLrol for Lhe flrsL Lwo weeks unLll her cravlngs dlsappeared 1hls way she
would be doubly encouraged when lL dldn'L prove hard afLer Lhe flrsL 72 hours SeLLlng Lhe
expecLaLlon LhaL Lhlngs wlll be easy resulLs ln dlsappolnLmenL and qulLLlng aL Lhe smallesL hlccup lf
you prepare yourself for masslve challenges and no such challenges crop up lL wlll be a pleasanL
surprlse 1hls encourages you Lo be even more aggresslve wlLh changes
8emember body recomposlLlon depends more on behavloral modlflcaLlon (reread lrom hoLos Lo
lear" lf needed) Lhan on memorlzlng Lhe rlghL llsL of lnsLrucLlons
l proposed a fourweek LesL focuslng on Lhe swlng and mlnuscule dleLary changes whlch lleur
agreed Lo


1 She swlLched her breakfasL Lo a hlghproLeln meal (aL leasL 30 proLeln) la Lhe SlowCarb uleL
Per favorlLe splnach black beans and egg whlLes (oneLhlrd of a carLon of Lggology llquld egg
whlLes) wlLh cayenne pepper flakes
2 1hree Llmes a week (Monday Wednesday lrlday) she performed a slmple sequence of Lhree
exerclses prlor Lo breakfasL all of whlch are lllusLraLed ln Lhe nexL few pages


Cne seL 20 Lwolegged gluLe acLlvaLlon ralses from Lhe floor
Cne seL 13 flylng dogs one seL each slde
Cne seL 30 keLLlebell swlngs (lor you sLarL wlLh a welghL LhaL allows you Lo do 20 perfecL repeLlLlons
buL no more Lhan 30 ln oLher words sLarL wlLh a welghL no less Lhan 20 pounds LhaL you can grow
lnLo")
1haL's lL 1oLal prescrlbed exerclse abouL 3 mlnuLes per sesslon 3 sesslons 13 mlnuLes per week
Cne hour over Lhe course of a monLh
lleur's beforeandafLer measuremenLs were separaLed by flve weeks because she was Lravellng
Lven lf we lncrease Lhe esLlmaLed exerclse Llme Lo 73 mlnuLes LoLal Lhe resulLs are lmpresslve
8LlC8L Anu Al1L8
1oLal welghL 139 lbs 136 lbs
8odyfaL 211 (2933 lbs) 18 (2448 lbsalmosL 1 pound of faL losL per week)
1hlgh faL Lhlckness 104 mm 102 mm
1rlcep faL Lhlckness 97 mm 77 mm
WalsL faL Lhlckness 70 mm 41 mm



Cnce you achleve Lhe proper helghL (Lhe lasL plcLure) each rep ls alLernaLlng beLween Lhe lasL Lwo
phoLos






1he easlesL way Lo learn Lhe swlng ls based on a meLhod developed by Zar PorLon



SLand wlLh Lhe keLLlebell dlrecLly beLween Lhe mlddle of your feeL 8end down and do deadllfLs (head
up eyes sLralghL ahead) flrsL slowly Lhen ln a Louchandgo" fashlon plcklng up Lhe keLLlebell
exploslvely as soon as lL Louches Lhe ground lL ls crlLlcal LhaL you Louch Lhe same spoL on Lhe ground
every Llme 1hls spoL beLween your lnsLeps ls polnL A
l sLrongly suggesL dolng Lhls faclng a wall wlLh your Loes abouL slx lnches from Lhe wall 1hls wlll force
you Lo keep your head up and use Lhe proper deadllfL moLlon hlnglng aL Lhe hlp and slLLlng back
lnsLead of squaLLlng down keep any bendlng aL Lhe ankle mlnlmal or nonexlsLenL






8epeaL Lhe above Louchandgo deadllfL buL use polnL 8 place Lhe keLLlebell on Lhe floor beLween
your feeL buL Lhls Llme furLher back wlLh Lhe fronL of Lhe keLLlebell allgned [usL behlnd your heels
?ou musL reLurn Lhe keLLlebell Lo exacLly Lhls spoL every Llme
now when you come up and exploslvely pop your hlps forward (Lhlnk vlolenL hlps") Lhe angled rlse
of Lhe keLLlebell wlll glve lL a pendulumllke swlng






now place Lhe keLLlebell back aL polnL A and follow Lhe plcLures of Marle on Lhe prevlous page lck
Lhe keLLlebell up off Lhe floor sLarL a small swlng by flrsL slLLlng back" wlLh Lhe hlps and Lhen
popplng forward and make Lhe movemenL larger whlle malnLalnlng your balance
1he enLlre Llme focus on geLLlng Lhe keLLlebell back Lo polnL C whlch ls ln Lhe alr behlnd Lhe
hamsLrlngs (back of legs) and Lucked rlghL up under Lhe buLLocks as seen ln plcLure 3
1haL's lL you are dolng Lhe Lwohanded keLLlebell swlng






1wolegged gluLe acLlvaLlon ralses ull Lhe Loes up as you drlve off of your heels



llylng dog wlLh rlghL arm and lefL leg exLenslon AlLernaLe wlLh lefL arm and rlghL leg
lleur's resulLlng numbers demonsLraLe Lhe dlfference beLween scale welghLa blunL lnsLrumenL LhaL
Lells you llLLleand bodyfaL percenLage or Lape measure uo noL neglecL Lo lnclude aL leasL one of
Lhe laLLer Lwo ln your measuremenL Lool klL
1he 73 mlnuLes of exerclse had a number of lmporLanL effecLs on lleur's physlque LhaL wenL beyond
faLloss and ass bulldlng
MosL lmporLanL lL flxed her kyphosls (from Lhe Creek kyphos meanlng hump") a posLural problem
common Lo mllllons of compuLer users lrom desk work and muscular lmbalance she had a
shouldersforward concavechesL slouch before beglnnlng Lhe program llve weeks laLer she sLood
and walked wlLh shoulders back whlch creaLed Lhe percepLlon of boLh a smaller rlb cage and larger
breasLs Cood posLure ls hoL
Pere ls lleur's flrsL emall Lo me edlLed for lengLh


Pey
l'm dolng well much beLLer Lhan l could have lmaglned
1here are a few Lhlngs l've noLlced abouL Lhe dleL LhaL l Lhlnk you'll be very lnLeresLed Lo learn
llrsLly l can'L lmaglne why you say lL's noL supposed Lo be fun? l'm lovlng lL! 1here's Lons of ways
you can make Lhe same foods LasLe LoLally dlfferenL each meal [usL by addlng a dlfferenL herb or
splce
l'm eaLlng so much beLLer My dleL was noL greaL before mosLly because l [usL wasn'L maklng Lhe
Llme and l was Loo lazy
LaLlng Lhe way you suggesL has changed my hunger even l never geL LhaL sLrange cramphunger
feellng LhaL sugar and bad" carbs creaLe lL's maybe also because l'm eaLlng more and more
regularly !usL eaLlng breakfasL early ln Lhe mornlng lnsLead of coffee and LoasL or a pasLry aL 11am
has made a huge dlfference
l'm Lhlnklng abouL fuellng my body noL resLrlcLlng lL
l aLe really well all lasL week and Lhen asslgned Sunday as my free day" l aLe pancakes and an
omeleL aL Lhe lPC (very healLhy) 1hen l felL llke crap All Lhe cheese made me wanL Lo Lhrow up
1lm Cheese was one of lleur's domlno foods before Lhe program
8uL l llLerally had Lo force myself Lo eaL some chocolaLe laLer on ln Lhe day [usL because l'd Lold
myself l could l Lhen reallzed LhaL l hadn'L even LhoughL once abouL chocolaLe all week hadn'L once
craved for lL 1hen l boughL a crolssanL ([usL because l could) Look one blLe and Lhrew lL away
Sunday nlghL l had a beer and couldn'L flnlsh LhaL elLher (very unllke me) l found myself desperaLe Lo
go Lo sleep so l could wake up Monday mornlng and go back Lo feellng healLhy agaln
ls Lhls normal?!
Cne Lhlng l dld really wanL on Sunday Lhough was frulL 1haL's ok rlghL? As much of any Lype LhaL l
wanL? Answer Cn blnge day and on blnge day only yes noLhlng ls forbldden
ln general so far l'm noL mlsslng or cravlng anyLhlng l'm noL supposed Lo have l have noLlced l
have more energy and lL's real energy noL [usL an hour hlL from a double cappucclno and a snack
bar LhaL Lhen Lurns lnLo a slump l'm noL really drlnklng coffee much elLher [usL loLs of waLer and
green Lea
l know lL's only been a week buL l feel fanLasLlc 1hank you!
new behavlors aren'L LhaL hard once you sLarL Lhem
CrlLlcal (M)Ass 1he klwl's CompleLe
A/8 WorkouL
lor Lhose who wanL a more exLended ass program here ls 1he klwl's compleLe sequence
Pe advocaLes Lhree Lo four clrculLs of Lhese exerclses ln Lhe order provlded l belleve Lhe MLu ls Lwo
clrculLs and wlll dellver 8090 of Lhe beneflLs for mosL women and men Men can use Lhese
sequences Lo develop sLronger hlp drlve whlch LranslaLes Lo beLLer performance ln almosL all sporLs
and power llfLs
lf you Lry Lhls buL sLarL Lo mlss workouLs or posLpone Lhem reverL Lo Lhe baslc swlngs Lwlce per
week as l do whlch wlll sLlll guaranLee fasLer progress Lhan mosL exerclse programs
1o mlmlc 1he klwl perform A on Monday and 8 on lrlday and gluLe acLlvaLlon ralses (seen earller)
are performed before each
WorkouL A
All exerclses excepL for keLLlebell swlngs are performed for 10 repeLlLlons uslng a 138epeLlLlon
Max2 (8M) welghL
1 Peavy dumbbell fronL squaL Lo press (ass Lo heels)squeeze gluLes aL boLLom for one second
before rlslng
2 Cnearm oneleg u8 row
3 Walklng lunges wlLh sprlnLer knee ralse
4 Wldegrlp pushups3
3 1woarm keLLlebell swlngs 2023


8epeaL sequence 24 Llmes
WorkouL 8
1 Cneleg 8omanlan ueadllfL (8uL)4 (1012 reps each slde)
2 Chlnup (foursecond negaLlve lowerlng porLlon only) 10 or unLll you cannoL conLrol descenL3
3 Cneleg hamsLrlng curls on a Swlss ball612 reps each leg
4 lank for abs (and gluLeus medlus on sldes) rogresslon sLarL wlLh 30 seconds fronL 30 seconds
each slde worklng up Lo 90 seconds maxlmum
3 8everse hyper 1323


8epeaL sequence 24 Llmes
See Lhe wwwfourhourbodycom/exerclses for phoLos of all 1he klwl's exerclses6 WrlLLen
descrlpLlons alone wlll confuse more Lhan help
1CCLS Anu 18lCkS
keLLlebells (wwwfourhourbodycom/keLLlebells) MosL men should sLarL wlLh a 20kg (44 lb) or 24kg
(33 lb) keLLlebell and mosL women should sLarL wlLh a 16kg (33 lb) or 20kg (44 lb) keLLlebell l
suggesL uslng a 1handle (see Lhls page) Lo deLermlne your 20rep swlng welghL before spendlng Loo
much






1racy never hlL a faLloss plaLeau
She credlLs her success Lo Lwo Lhlngs cheaL meals and keLLlebells 1he cheaL meals allowed her Lo
remaln sLrlcL more Lhan 93 of Lhe Llme and Lhe keLLlebells allowed her Lo acceleraLe progress when
dleLdrlven faLloss slowed
She scheduled one cheaL meal per week mosL ofLen on lrlday nlghL whlch was also daLe nlghL wlLh
Lhe husband Per dleL ls oLherwlse Lhe eplLome of slmpllclLy eaL Lhe same meals each day aL leasL
flve days per week She refers Lo her meal plans as Lhe luxury of no cholce"
Lspeclally lf you have 30100 pounds or more Lo lose you have enough sLress ?ou won'L be able Lo
sLop Lhlnklng abouL how overwelghL you are buL you can sLop Lhlnklng abouL whaL Lo eaL"
Per advlce and observaLlons should sound famlllar
1wo pounds per week lsn'L Lhe llmlL lf you have 80100 pounds Lo lose and aren'L loslng flve
pounds per week for aL leasL Lhe flrsL few weeks you are dolng someLhlng wrong"
Avold domlno foods lf l llked Lo eaL a cookle here a plece of candy Lhere l could flL sweeLs lnLo my
dally menu from a calorlc sLandpolnL buL my sweeL LooLh has no 'shuLoff sensor' Cnce l geL sLarLed
l have a hard Llme sLopplng l can consume 12001800 calorles of dense sweeLs ln no Llme flaL lf l
sLarL Lo eaL sweeLs l know l wlll noL be happy unLll l geL my flll And 'my flll' ls way more full Lhan Lhe
average person lL ls noL a servlng of cookles or cake lL's an enLlre bag of cookles or half a cake
and LhaL's no [oke 1hls l know So l don'L Lry and fool myself lnLo Lhlnklng l can eaL [usL one cookle or
[usL Lwo pleces of candy lf l could eaL Lwo pleces of bread as anoLher example l'd be flne buL l have
Lo have four so l don'L eaL lL aL all"
Crganlc foodgood buL noL necessary l losL 100 pounds never eaLlng a slngle organlc vegeLable uo
lL lf you can buL lf you can'Lfor budgeLary reasons or oLherwlsedon'L creaLe more sLress because
you can'L go Lo Lhe farmers' markeL or a hlghclass grocery sLore LaL Lhe rlghL foods and you'll be
flne"
vegeLables and proLeln 1he only reason l'll never be faL agaln ls because l sLarL each meal wlLh a
base of vegeLables LhaL LasLe good 1hen l add my proLeln l don'L dlscrlmlnaLe agalnsL proLeln
Lhough my favorlLes are lamb pork chlcken and beef l'll eaL an enLlre cow before l eaL powdered
proLeln 8lech"











keLLlebells are noL lnexpenslve
lf you can'L afford Lhem or Lo deLermlne your ldeal swlng welghL (whaL you can currenLly do for 20
good repeLlLlons) before orderlng keLLlebells Lhere ls a fanLasLlcally lnexpenslve opLlon Lhe 1
handle" 8umored Lo be one of Lhe core Lools of domlnanL Pungarlan hammer Lhrowers Lhls slmple
devlce ls also known as Lhe Pungarlan Core 8lasLer (PC8)
l have 20 keLLlebells of varlous slzes buL sLlll prlze my 1handle as lL can be dlsassembled for Lravel
and packed flaL aL a welghL of less Lhan flve pounds ln addlLlon Lo swlngs lL can be used for deadllfLs
Lwoarm benL rows curls reverse curls and more lor $10 flve mlnuLes of shopplng and less Lhan
flve mlnuLes of assembly you have an enLlre gym Pere's whaL lL looks llke



!usL head Lo any hardware sLore or Pome uepoL and head Lo Lhe plumblng alsle
- Cne r dlameLer 12r long plpe nlpple for Lhe verLlcal shafL A plpe nlpple" ls somewhaL
paradoxlcally a shorL plpe Lhreaded on boLh ends wlLh male plpe Lhread7
- 1wo r dlameLer 4r long plpe nlpples for Lhe handles LlecLrlcal or ducL Lape can laLer be used Lo
cover Lhe ouLslde Lhreads buL l [usL wear leaLher gloves when Lralnlng wlLh Lhe 1handle
- Cne r dlameLer plpe 1" flLLlng Lo connecL Lhe above lLems
- Cne r floor flange Lo keep Lhe plaLes from falllng off as you swlng


An opLlonal buL suggesLed addlLlon
- Cne sprlng clamp (l use an lrwln CulckCrlp 1r) Lo keep plaLes from drlfLlng up aL Lhe Lop of Lhe
swlng uo noL swlng Lhe welghLs above sLernum helghL


LasL buL noL leasL replace Lhe 1handle every slx monLhs 1osslng a bunch of plaLes on your caL or
Lhrough a wall won'L wln you lC polnLs when boLh are prevenLable for Lhe cosL of a 1shlrL Speclal
Lhanks Lo uave uraper for lnLroduclng me Lo Lhls beauLlfully slmple devlce











WhaL do Marllyn Monroe Sophla Loren and Llle Macpherson have ln common? 1he number 07 and
Lhe leLLers WP8
lf you measured Lhe walsL and hlp clrcumference of Lhese Lhree women you'd flnd LhaL Lhelr walsLs
are 7/10 Lhe slze of Lhelr hlps 1hls makes Lhelr walsLLohlp raLlo (WP8) 07 and Lhls raLlo ln females
appears Lo be hardwlred lnLo Lhe male braln as a slgn of ferLlllLy and Lherefore aLLracLlveness 1he
wlder your walsL ls Lhe hlgher Lhls raLlo goes Loward Lhe appleshaped 10 whlch correlaLes ln
sclenLlflc sLudles wlLh decreased esLrogen levels lncreased dlsease rlsk lncreased blrLh
compllcaLlons and lower ferLlllLy raLes
rofessor uevendra Slngh aL Lhe unlverslLy of 1exasAusLln has sLudled Lhe pearshaped 07 body
and found lL popplng up ln 2300yearold sLone venus sculpLures across Lurope and Asla ln all Mlss
Amerlca wlnners from 1923 Lo 1987 (069 Lo 072) ln layboy cenLerfolds from 1933 Lo 1963 and
1976 Lo 1990 (068 Lo 071) and across dlfferenL culLuresfrom lndoneslans and lndlan laborers Lo
Afrlcan Amerlcans and Caucaslans
1he good news? lf you were born wlLh wlde hlps no worrles
Worklng Loward a more slender walsL has been shown Lo have a greaLer effecL on aLLracLlveness Lhan
reduclng hlp slze lf your WP8 ls hlgh dropplng lL even a llLLle blL wlll lncrease your power (healLh
and hoLness) Lo aLLracL a male parLner
lor men your maglc numbers are 0809 for WP8 and 06 for Lhe walsLLoshoulder raLlo (WS8)
8road shoulders can be bullL
erhaps Lhe slmplesL Lool for flneLunlng WP8 ln boLh sexes? no surprlse Lhe keLLlebell swlng








Lnd of ChapLer noLes
1 Lven beLLer keLLlebells are welghed ln 8usslan poods"
2 1hls means you are dolng 10 reps wlLh a welghL LhaL would allow you Lo compleLe 13 buL noL 14
reps ApproxlmaLe ls flne buL you shouldn'L have more Lhan 3 or so reps lefL ln Lhe Lank when you
flnlsh Lhe seL
3 Men can use any hand poslLlon Wldegrlp ls recommended for women who wanL Lo avold Lrlcep
(back of Lhe upper arm) growLh lf you can'L do Len pushups on Lhe floor Lhey can be performed
wlLh Lhe hands on a low bench orlf sLlll lmposslbleagalnsL a Lable or wall
4 LffecLlvely Lhe same as Lhe 2SuL descrlbed ln rePab"
3 LxpecL severe soreness Lhe day afLer Lhe flrsL Lwo workouLs
6 Cne of Lhem ls my favorlLe lndlrecL abdomlnal/core exerclse (onearm oneleg row) and Lwo are
excellenL for Lravel for boLh genders (oneleg hamsLrlng curls and reverse hyper on Swlss ball)
7 lf you are shorLer Lhan 3r3r a 10r or even 8r plpe nlpple can be used Lo avold dangerous
brushlng of Lhe ground

SlxMlnu1L A8S
1wo Lxerclses 1haL
AcLually Work
7MlnuLe Abs And we guaranLee [usL as good a workouL as Lhe 8mlnuLe folk lf you're noL happy
wlLh Lhe flrsL 7 mlnuLes we're gonna send you Lhe exLra mlnuLe free!"
1haL's good unless of course somebody comes up wlLh 6MlnuLe Abs 1hen you're ln Lrouble
huh?"
no! no no noL 6! l sald 7 nobody's comln' up wlLh 6 Who works ouL ln 6 mlnuLes?! ?ou won'L
even geL your hearL goln' noL even a mouse on a wheel lL's llke you're dreamln' abouL Corgonzola
cheese when lL's clearly 8rle Llme baby"
1here's SomeLhlng AbouL Mary
PC1LL 8Lu8CCM nAA CALllC8nlA MA? 2009
?ou look llke a caL abouL Lo vomlL"
My glrlfrlend had come ouL of Lhe shower Lo flnd me perched on Lhe bed on all fours sLomach
heavlng
1aklng a huge lnhale l looked up and gave an awkward smlle 1hlrLy more seconds "
She LllLed her head llke a Labrador reLrlever observlng Lhe oddness for a few seconds Lhen walked
back ln Lhe baLhroom Lo dry her halr and brush her LeeLh She needed Lo geL ready for my frlend's
weddlng and my groanlng on all fours was far from Lhe sLrangesL Lhlng she'd seen from me
l conLlnued my rouLlne wlLh a degree of glee
lor Lhe flrsL Llme ln my llfe l had rellable slxpack abs
CaL vomlLlng rocked
Slngle WhlLe Male SeeklngAbdomlnals
Lxplorlng Lhe aLh Less 1raveled
l've never had vlslble abs
Lven when my bodyfaL was low enough Lo show velns everywhere else my fronLal slxpackLhe
recLus abdomlnusshowed almosL no separaLlon uamnaLlon
Low bodyfaL was necessary buL noL enough
l performed convenLlonal ab exerclses for more Lhan a decade wlLh no dlscernlble beneflL somehow
convlnced lL was [usL a maLLer of Llme AlberL LlnsLeln would call Lhls lnsanlLy dolng Lhe same Lhlng
over and over agaln and expecLlng dlfferenL resulLs
1hlngs changed only when l began LesLlng baslc assumpLlons ln 2009 lL Look a week Lo arrlve aL a
reducLlonlsL program of Lwo exerclses l performed Lhese exerclses [usL Lwlce a week on Mondays
and lrldays afLer keLLlebell swlngs ln a maLLer of Lhree weeks l had my slxpack
1here ls [usL one more prerequlslLe for vlslble abs follow a dleL LhaL allows susLalned low bodyfaL of
12 or less l suggesL Lhe SlowCarb uleL as lL has Lhe hlghesL compllance raLe l've ever observed
buL oLher vlable opLlons lnclude a keLogenlc dleL (especlally Lhe Cycllcal keLogenlc uleL) and
lnLermlLLenL fasLlng (ll) 1he laLLer wlll be covered ln laLer chapLers



urew 8aye afLer more Lhan slx monLhs of no dlrecL abdomlnal exerclses lL goes Lo show how dleL ls
ofLen a deLermlnlng facLor (hoLo Mlke Moran)
MovemenL #1 1he MyoLaLlc Crunch
l began my analysls by looklng for common aLLrlbuLes ln exerclses LhaL hadn'L worked 1he shared
feaLure of all Lhe domlnanL exerclses ln parLlcular Lhe floor crunch ls LhaL Lhey used no more Lhan
half of Lhe full range of moLlon (8CM) of Lhe abdomlnals lf you were Lo lmaglne yourself slLLlng ln a
chalr Lhe prescrlbed exerclses all Look you Loward your knees (crunch floor slLup) or broughL your
knees Loward your chesL wlLh a sLralghL back (roman chalr reverse crunch) l declded Lo lgnore LhaL
feLal range of moLlon alLogeLher for elghL weeks and focus on Lhe sLreLched poslLlon achleved wlLh
full back exLenslon
1he resulL was Lhe myoLaLlc crunch so named because lL leverages Lhe fully sLreLched poslLlon and
Lhe resulLanL reflex (myoLaLlc reflex or sLreLch reflex) for a sLronger conLracLlon Lhan l had been able
Lo achleve oLherwlse
lL dldn'L Lake elghL weeks Lo see a dlfference lL Look Lhree
Slnce Lhls exerclse ls also effecLlve for recrulLlng Lhe Lransverse abdomlnls (explalned nexL) lf you
have Lo choose one exerclse choose Lhls one lf a 8CSu ball ls noL avallable use a small Swlss ball
(4333 cenLlmeLers ln dlameLer) or a plle of flrm cushlons
uslng a 8CSu or Swlss ball ensure your ass ls close Lo Lhe floor usually no more Lhan 6r off Lhe
ground 1hen follow Lhese sLeps


1 SLarL wlLh arms sLreLched overhead as hlgh as posslble (l overlap my exLended hands as lf ln a
dlvlng poslLlon) keep your arms behlnd or nexL Lo your ears for Lhe enLlre exerclse
2 Lower under conLrol for 4 seconds unLll your flngers Louch Lhe floor Lhe enLlre Llme aLLempLlng Lo
exLend your hands furLher away from Lhe ball
3 ause aL Lhe boLLom for 2 seconds almlng for maxlmum elongaLlon (plcLure 3)
4 8lse under conLrol and pause ln Lhe upper fully conLracLed poslLlon for 2 seconds 1he arms
should noL pass perpendlcular wlLh Lhe ground
3 8epeaL for a LoLal of 10 repeLlLlons Cnce you can compleLe 10 repeLlLlons add welghL Lo your
hands l Lend Lo use books of dlfferenL slzes lf female l don'L suggesL exceedlng 10 pounds ln added
welghL (see Pourglass" sldebar on Lhls page)





MovemenL #2 1he CaL vomlL Lxerclse
1hls exerclse ls dedlcaLed Lo my exglrlfrlend l wanL only Lhe besL for you Angellna !olle
unless you purchase a corseL aL Lhe same Llme dolng crunches wlll noL pull your abdomen ln 1he
muscle flbers of Lhe slxpack (recLus abdomlnls) run verLlcally 1he muscle you wanL Lo LargeL lnsLead
ls called Lhe Lransverse abdomlnls (1vA) Lhe deepesL of Lhe slx maln abdomlnal muscles whlch ls
composed of flbers LhaL run horlzonLally llke a belL 1he 1vA ls nlcknamed Lhe corseL muscle" and lf
your abs have ever ached from laughlng or coughlng you've felL lL worklng






unforLunaLely laughlng repeaLedly ln Lhe gym wlll geL you a sLralL[ackeL or a plaLe Lo Lhe head so
here ls Lhe alLernaLlve


1 CeL on all fours and keep your gaze focused elLher dlrecLly under your head or sllghLly ln fronL of
you uon'L arch your back or sLraln your neck
2 lorcefully exhale from your mouLh unLll all alr ls fully expelled ?our abs should be conLracLed from
Lhls forceful exhale lull exhalaLlon ls necessary Lo conLracL Lhe Lransverse abdomlnals and you'll use
gravlLy Lo provlde reslsLance
3 Pold your breaLh and pull your belly buLLon upward Loward your splne as hard as you can for a
LargeL of 812 seconds
4 lnhale fully Lhrough Lhe nose afLer Lhe 812 second hold
3 1ake one breaLh cycle of resL (exhale slowly ouL Lhe mouLh lnhale slowly Lhrough Lhe nose) Lhen
repeaL Lhe above for a LoLal of 10 repeLlLlons


1here you have lL Lhe myoLaLlc crunch and Lhe caL vomlL exerclse Peave groan and be merry









Square obllques are unaLLracLlve on women and uslng common progresslve reslsLance exerclses can
creaLe Lhem lorLunaLely Lhe myoLaLlc crunch and caL vomlL exerclses as descrlbed are noL such
exerclses
Loss of Lhe femlnlne hourglass shape ls sad and leaves some women looklng bloaLed under cloLhlng
even when Lhey have low bodyfaL noL good
lf you wanL addlLlonal abdomlnal exerclses as a woman sLlck wlLh Llmed planks lnsLead whlch also
sLrengLhen Lhe gluLeus medlus on Lhe hlp !usL as 1he klwl ln Lhe lasL chapLer prescrlbed sLarL wlLh
30 seconds on Lhe fronL Lhen 30 seconds on each slde worklng up Lo 90 seconds maxlmum per seL
Cne seL per angle per workouL ls all LhaL's needed
LasL buL noL leasL Lo avold Lhe small poLbelly look so common among women even flLness
compeLlLors flx your pelvlc LllL wlLh hlp flexor sLreLches 1he followlng can be performed once a day
for 30 seconds on each slde 8efore keLLlebells ls perfecL as lL wlll also help wlLh hlp exLenslon














Lven lf you lgnore Lhe Lwo exerclses ln Lhls chapLer don'L rely on Lhe plalnvanllla crunch lL's uLLerly
lneffecLlve
Pere's how lL sLacks up agalnsL oLher exerclses when recLus abdomlnls acLlvaLlon ls measured wlLh
elecLrodes and an LMC (elecLromyography machlne) Coogle each exerclse lf curlous 1he LradlLlonal
crunch ls glven a value of 100


8lcycle crunch
248
CapLaln's chalr
212
Lxerclse ball
139
verLlcal leg crunch
129
1orso Lrack
127
Long arm crunch
119
8everse crunch
109
Crunch wlLh heel push
107
Ab roller
103
Pover
100
1radlLlonal crunch
100
Lxerclse Lublng pull
92
Ab rocker
21



1lS Anu 18lCkS
8CSu 8alance 1ralner (wwwfourhourbodycom/bosu) 1he 8CSu looks llke half of a Swlss ball wlLh a
flaL plasLlc base aLLached Lo Lhe underslde l use lL for myoLaLlc crunches and Lhe LorLure LwlsLs
feaLured ln LfforLless Superhuman"
CollL SLablllLy 8all (wwwfourhourbodycom/sLablllLy) lf preferred Lo Lhe 8CSu Lhls 33cm sLablllLy"
ball (usually referred Lo as a Swlss" ball) can be used lL's less Lhan half Lhe cosL of a 8CSu buL l
found such balls hard Lo sLore ln Lhe home and less versaLlle
Crazy PlLchhlker from 1here's SomeLhlng AbouL Mary (wwwfourhourbodycom/hlLchhlker) 1he
classlc scene LhaL lnsplred Lhe LlLle of Lhls chapLer lL's 8rle Llme baby!"

l8CM CLLk 1C l8LAk
Pow Lo Caln 34 ounds
ln 28 uays
Somewhere along Lhe llne we seem Lo have confused comforL wlLh happlness
uean karnazes ulLramaraLhoner who ln 2006 ran 30 maraLhons ln all 30 uS sLaLes ln 30
consecuLlve days flnlshlng wlLh a 3 hour and 30 second Llme aL Lhe new ?ork ClLy MaraLhon
CfLen Lhe less Lhere ls Lo [usLlfy a LradlLlonal cusLom Lhe harder lL ls Lo geL rld of lL
Mark 1waln
Cn !uly 6 63yearold !ohn's blceps measured 14Zr ln clrcumference Slx weeks laLer hls blceps
measured a full r larger aL 13xr
lL seems llke maglc buL lL wasn'L
Pe reduced hls workouLs from Lhree per week Lo Lwo per week lL was all planned rogresslve
reducLlon
?ou see mosL of Lhe convenLlonal wlsdom abouL muscular growLh ls [usL dead wrong
relude Cn 8elng CeneLlcally Screwed
l come from a famlly of llghLly muscled males 1he only excepLlon ls a dramaLlc bubble buLL on my
mom's slde noL a bad look lf you're a 8razlllan woman
ln AugusL 2009 Lo conflrm Lhe obvlous l malled unA samples Lo Lhe ClsL SporLs roflle laboraLory ln
AusLralla for LesLlng of Lhe AC1n3 gene whlch codes proLelns for fasLLwlLch muscle flber lasLLwlLch
muscle flbers have Lhe greaLesL poLenLlal for growLh whereas slowLwlLch flbers have Lhe leasL
poLenLlal





!usL a smldge of helpful sclence muscle flbers are composed of myoflbrlls whlch are ln Lurn
composed of Lwo fllamenLsacLln (Lhln fllamenLs) and myosln (Lhlck fllamenLs)LhaL sllde over each
oLher Lo cause muscles Lo conLracL a llLeral shorLenlng of Lhe muscle AcLln fllamenLs whlch are
necessary Lo Lhls process are sLablllzed by acLlnblndlng proLelns Cne acLlnblndlng proLeln called
alphaacLlnln 3 (AC1n3) ls expressed only ln fasLLwlLch muscle flber Lhe crown [ewel of shoLpuLLers
and bodybullders worldwlde






lL Lurns ouL LhaL boLh of my chromosomes (one from Mammy and one from appy lerrlss) conLaln
Lhe 8377x varlanL of Lhe AC1n3 gene a muLaLlon LhaL resulLs ln a compleLe deflclency of our mosL
deslred AC1n3 1hls varlanL amuslngly called a nonsense allele" ls found ln more Lhan a bllllon
humans worldwlde
Sad ChrlsLmas
1he cover leLLer from ClsL SporLs began wlLh Lhe followlng headllne whlch ln good humor lacks an
exclamaLlon polnL


CongraLulaLlons 1lm lerrlss ?our CeneLlc AdvanLage Lndurance SporLs
1hls ls a dlplomaLlc way of Lelllng me (1) l'm noL llkely Lo wln an Clymplc gold medal ln sprlnLlng and
(2) l am noL geneLlcally preprogrammed Lo galn a loL of muscular mass
l hadn'L won Lhe fasLLwlLch loLLery for bodybulldlng8 and chances are LhaL you haven'L elLher
Looklng aL famlly phoLos Lhls resulL wasn'L surprlslng WhaL ls surprlslng ls how well you can overrlde
geneLlcs
l have galned more Lhan 20 pounds of faLfree mass wlLhln four weeks on aL leasL four occaslons Lhe
mosL recenL ln 2003 1wo of Lhese experlmenLs were done ln 1993 and 1996 aL rlnceLon unlverslLy
where MaLL 8rzyckl Lhen CoordlnaLor of PealLh llLness SLrengLh and CondlLlonlng nlcknamed me
CrowLh"
1hls chapLer deLalls Lhe exacL meLhods l used ln 2003 Lo galn 34 pounds of faLfree mass ln 28 days
lor Lhe ladles noL lnLeresLed ln becomlng Lhe Pulk lf you follow a SlowCarb uleL and reduce resL
perlods beLween exerclses Lo 30 seconds Lhls exacL workouL proLocol can help you lose 1020
pounds of faL ln Lhe same 28day Llme span
8eforeandAfLer
l welghed 132 pounds LhroughouL hlgh school buL afLer Lralnlng ln Lango ln 8uenos Alres ln 2003 l
had wlLhered Lo 146 pounds l remedled Lhe slLuaLlon wlLh a 28day schedule based prlmarlly on Lhe
work of ArLhur !ones Mlke MenLzer and ken PuLchlns
8eforeandafLer measuremenLs lncludlng underwaLer hydrosLaLlc welghlngs were Laken by ur
eggy laLo aL Lhe Puman erformance LaboraLory aL San !ose SLaLe unlverslLy 1hough Lhls
rldlculous experlmenL mlghL seem unhealLhy l Lracked blood varlables and dropped my LoLal
cholesLerol counL from 222 Lo 147 wlLhouL Lhe use of sLaLlns9 (see prebed supplemenLaLlon)
Pere are Lhe resulLs
Age 27 (ln 2003)
WelghL before 146 lbs
WelghL afLer 177 lbs (183 lbs Lhree days laLer)
8odyfaL percenLage before 1672
8odyfaL percenLage afLer 1223
1oLal muscle galned 34 lbs
1oLal faLloss 3 lbs
1lme elapsed 4 weeks
1o puL 34 pounds ln perspecLlve Lhe followlng lmage ls exacLly one pound of lean grassfed beef
slrloln nexL Lo my flsL



lmaglne 34 of Lhose placed on you lL's no small addlLlon
Pere are some selecL sLaLs on Lhe fourweek change (SepLember 21 Lo CcLober 23) uslng comblned
measuremenLs from ur laLo and 8rooks 8roLhers10
- SulL slze 40 shorL Lo 44 regular (measured aL 8rooks 8roLhers aL SanLana 8ow ln San !ose)
- neck 138r Lo 18r
- ChesL 373r Lo 43r
- Shoulders 43r Lo 32r
- 1hlgh 213r Lo 233r
- Calf 133r Lo 149r
- upper arm 12r Lo 146r
- lorearm 108r Lo 12r
- WalsL 293r Lo 331r
- Plps (ass aL wldesL) 34r Lo 3823r (! Lo eaL your hearL ouL)











Ch and l forgoL Lo menLlon all of Lhls was done wlLh Lwo 30mlnuLe workouLs per week for a LoLal
of 4 hours of gym Llme
Pow uld l uo lL?
llrsL l followed a slmple supplemenL reglmen
Mornlng nCxplode11 (2 scoops) Slonlacln (or Llmedrelease nlaclnamlde 300 mg)
Lach meal ChromeMaLe (chromlum polynlcoLlnaLe noL plcollnaLe 200 mcg) alphallpolc acld (200
mg)
reworkouL 8odyCulCk (2 capsules 30 mlns prlor)
osLworkouL Mlcellean (30 g mlcellar caseln proLeln)
rlor Lo bed pollcosanol (23 mg) ChromeMaLe (200 mcg) alphallpolc acld (200 mg) Slonlacln (300
mg)
no anabollcs were used
lrom a Lralnlng sLandpolnL Lhere were four baslc prlnclples LhaL made lL happen all of whlch wlll be
expanded upon ln Lhe nexL chapLer
1 L8lC8M CnLSL11ClAlLu8L lC8 LACP LxL8ClSL
lollow ArLhur !ones's general recommendaLlon of oneseLLofallure (le reachlng Lhe polnL where
you can no longer move Lhe welghL) for 80120 seconds of LoLal Llme under Lenslon per exerclse
1ake aL leasL Lhree mlnuLes of resL beLween exerclses
2 uSL A 3/3 8L CAuLnCL
erform every repeLlLlon wlLh a 3/3 cadence (flve seconds up flve seconds down) Lo ellmlnaLe
momenLum and ensure consLanL load
3 lCCuS Cn 210 LxL8ClSLS L8 WC8kCu1 nC MC8L
locus on 210 exerclses per workouL (lncludlng aL leasL one mulLl[olnL exerclse for presslng pulllng
and leg movemenLs) l chose Lo exerclse my enLlre body each workouL Lo ellclL a helghLened
hormonal response (LesLosLerone growLh hormone lCl1 eLc)
Pere ls Lhe sequence l used durlng Lhls experlmenL (+" superseL whlch means no resL beLween
exerclses)


- ullover + ?aLes's benL row
- ShoulderwldLh leg press12
- ecdeck + welghLed dlps
- Leg curl
- 8everse Lhlckbar curl (purchase cuL 2r plplng from Pome uepoL lf needed whlch you can Lhen
sllde plaLes onLo)
- SeaLed calf ralses
- Manual neck reslsLance
- Machlne crunches


All of Lhese exerclses can be found aL wwwfourhourbodycom/geekLofreak
4 lnC8LASL 8LCCvL8? 1lML ALCnC Wl1P SlZL
1hls ls descrlbed aL lengLh ln Lhe nexL chapLer whlch descrlbes Lhe mosL reducLlonlsL and reflned
approach Lo overrldlng sLubborn geneLlcs Cccam's roLocol
Cccam's roLocol ls whaL l suggesL almosL all Lralnees sLarL wlLh for mass galns






1hlnk galnlng 34 pounds ln 28 days ls lmposslble? l mlghL have Loo lf lL weren'L for bumplng lnLo Lhe
curlous case of Casey vlaLor
1he Colorado LxperlmenL" was conducLed ln May 1973 aL Colorado SLaLe unlverslLy ln lorL Colllns
Colorado lL was deslgned by ArLhur !ones and supervlsed by ur LllloLL lese ulrecLor of Lhe Lxerclse
hyslology Lab ln Lhe ueparLmenL of hyslcal LducaLlon lL was lnLended Lo be a bruLal example of
mlnlmallsL Lralnlng
Casey vlaLor's resulLs produced from Lhree workouLs per week were oLherworldly


lncrease ln bodywelghL 4328 lbs
Loss of bodyfaL 1793 lbs
Muscular galn 6321 lbs



hoLos by lnge Cook provlded courLesy of LlllngLon uarden hu



1haL same monLh ArLhur !ones followed ln vlaLor's fooLsLeps and galned 13 pounds ln 22 days Pow
dld Lhey do lL ln workouLs LhaL averaged [usL 336 mlnuLes each?
llrsL negaLlveonly seLs were ofLen used whereln Lhe welghL was ralsed wlLh Lhe legs uslng a lever
and Lhen lowered wlLh Lhe LargeL muscle allowlng heavler welghLs Lhan could oLherwlse be llfLed
Second exerclses were palred lnLo superseLs Lo prefaLlgue a muscle (eg quadrlceps wlLh leg
exLenslon) prlor Lo Laklng lL Lo fallure wlLh a compound movemenL (eg squaLs) 1hlrd Casey aLe 68
meals per day llke lL was hls [ob 1haL's noL a meLaphor Pe had a cash lncenLlve per pound of muscle
galned lL was hls [ob
Pere ls one of Casey's acLual workouLs keep ln mlnd LhaL unless resL ls lndlcaLed Lhere ls no resL
beLween exerclses


1 Leg press 730 for 20 reps
2 Leg exLenslon 223 for 20 reps
3 SquaL 302 for 13 reps
4 Leg curl 173 for 12 reps
3 Cnelegged calf ralse wlLh 40 lbs ln one hand for 13 reps (1womlnuLe resL)
6 ullover 290 for 11 reps
7 8ehlndLheneck laL lsolaLlon 200 for 10 reps
8 8ow machlne 200 for 10 reps
9 8ehlndLheneck laL pulldowns 210 for 10 reps (1womlnuLe resL)
10 SLralghLarmed laLeral ralse wlLh dumbbells 40 lbs for 9 reps
11 8ehlndLheneck shoulder press 183 for 10 reps
12 8lcep curl plaLe loaded 110 for 8 reps
13 Chlnups bodywelghL for 12 reps
14 1rlcep exLenslon 123 for 9 reps
13 arallel dlp bodywelghL for 22 reps


lf you're a normal human you would flnlsh Lhls workouL by reLchlng lnLo a garbage can or dylng
8oLh Lhe uenver 8roncos and ulck 8uLkus of Lhe Chlcago 8ears vlslLed lorL Colllns Lo observe Lhe
fasLpaced Lralnlng whlch ls hard Lo appreclaLe unless you aLLempL lL
1hough far from easy Lhe baslc workouL LemplaLe ls slmple 1he followlng was senL Lo me by Casey
vlaLor hlmself


Leg press 20 reps
Leg exLenslon 20 reps
SquaLs 20 reps (lncrease welghL 20 lbs once you hlL 20 Lhen work back up Lo 20)
(1womlnuLe resL)
Leg curl 12 reps
Calf ralses 3 13
8ehlndneck pulldown 10
8ow 10
8ehlndneck pulldown 10
(1womlnuLe resL)
LaLeral ralse 8
ress behlndLheneck 10
(1womlnuLe resL)
Curl 8
underhand chln plus welghL for reps
(1womlnuLe resL)
1rlcep exLenslon 22
ulps 2213
1he Colorado LxperlmenL has no surprlse faced lncredlble crlLlclsm lor sLarLers Lhe sLudy was
nelLher publlshed nor repeaLed Casey has been accused of slmply regalnlng welghL he'd losL
followlng a car accldenL noL one Lo speculaLe l asked Casey dlrecLly abouL all of Lhls and more
Pls answer he dleLed down for Lwo monLhs as lnsLrucLed preexperlmenL (Lhls had always been
LransparenL) and losL approxlmaLely 20 pounds of muscle mass Casey has no flnanclal lnLeresL ln Lhe
Colorado LxperlmenL more Lhan 20 years laLer so l assume Lhls Lo be Lhe LruLh ulLLo wlLh hls
response Lo quesLlons abouL anabollc sLerold use


1here has been a loL of quesLlons regardlng sLerold use Many people clalmed LhaL l loaded up for
Lhls experlmenL l can honesLly say LhaL Lhere was no use of sLerolds durlng Lhls sLudy whlch ls a very
lmporLanL polnL l was closely monlLored ln a closeddoor envlronmenL 8elleve me l would have
done anyLhlng Lo have galned LhaL welghL buL l knew my rebound poLenLlal and l also knew l would
make remarkable galns even before Lhe sLudy began
1he equaLlon ls undenlable 6321 pounds20 pounds sLlll 4321 pounds galned ln 28 days above
basellne Lven lf drugs were used Lhese galns reflecL a phenomenal Lralnlng effecL lf you belleve
LhaL sLerolds guaranLee a galn of 30+ pounds ln four weeks you should look aL cllnlcal sLudles and
realworld users lL [usL lsn'L Lhe case
1he real slgnlflcance of Lhe Colorado LxperlmenL ls Lwofold desplLe Lhe facL LhaL Casey ls clearly a
geneLlc muLanL
llrsL lL ls physlologlcally posslble Lo synLheslze enough proLeln Lo produce 6321 pounds of lean mass
ln 28 days 1hls shows LhaL one counLerargumenL (you'd have Lo eaL 20000 calorles a day!") ls
flawed14 1hls ls Lrue even lf drugs were lnvolved
1here are mechanlsms lnvolved LhaL Lhe slmpllsLlc calorlc argumenL doesn'L accounL for
Second Lhe workouL logs show LhaL Lhe amounL of sLlmulus needed Lo produce Lhese galns
(remember LhaL ArLhur also galned 13 pounds ln 3 weeks) was less Lhan Lwo hours per week
1o quoLe Casey
l was very proud of Lhe resulLs LhaL Look place ln Colorado and feel LhaL Lhls sLudy has conLrlbuLed
Lo Lhe awareness of how much Llme ls wasLed ln mosL lndlvlduals' workouLs"
More Lhan four hours per monLh of gym Llme ls noL necessary Lo reach your LargeL welghL ln record
Llme lllp Lhe growLh swlLch and go home
WhaL Lo do wlLh your newfound Llme? 1haL's easy locus on eaLlng













Pow much proLeln should you eaL per meal?
1here's a popular (mls)bellef LhaL Lhe human body can'L absorb more Lhan 30 grams of proLeln per
meal 1he sclence refuLes Lhls
8esearchers ln lrance have found LhaL eaLlng proLeln all aL once can be [usL as well absorbed as
spreadlng lL ouL over your day A group of 26yearold women were glven elLher 80 of Lhelr proLeln
for Lhe day aL one meal or spread over mulLlple meals AfLer Lwo weeks Lhere was no dlfference
beLween Lhe sub[ecL and conLrol groups ln Lerms of nlLrogen balance wholebody proLeln Lurnover
wholebody proLeln synLhesls or proLeln breakdown
ln boLh sub[ecLs and conLrols Lhe amounL of proLeln glven was 17 grams of proLeln per kllogram of
faLfree mass per day 1hls means LhaL for a 26yearold 123pound woman eaLlng 77 g13 of
proLeln ln one meal had Lhe same effecLs as spreadlng lL ouL
1he experlmenL was Lhen repeaLed ln older sub[ecLs wlLh whom lL Lurns ouL eaLlng proLeln all aL
once can acLually lead Lo beLLer proLeln reLenLlon Clvlng elderly women 80 of Lhelr proLeln for Lhe
day aL one meal over a perlod of Lwo weeks led Lo almosL 20 more synLhesls and reLenLlon of
proLeln compared Lo dlvldlng lL lnLo smaller doses
So lL appears LhaL dally LoLal proLeln ls more lmporLanL Lhan permeal proLeln
lL's also lmporLanL Lo remember LhaL food welghL does noL equal proLeln welghL lor example lf you
welgh nearfaLfree chlcken breasLs on a food scale and Lhe LoLal ls 140 grams lL does noL mean
you're geLLlng even close Lo 140 grams of proLeln ln facL 140 grams conLalns abouL 43 grams of
proLeln less Lhan oneLhlrd Lhe LoLal welghL eople forgeL Lhe heavlesL plece waLer
A good rule of Lhumb for dally lnLake and a safe range based on Lhe llLeraLure ls 0823 grams of
proLeln per kllogram of bodywelghL lor muscular galn l suggesL aL leasL 123 grams per pound of
currenL lean bodywelghL whlch means you subLracL your bodyfaL flrsL Pere are a few examples
100 lbs of lean mass 123 grams of proLeln
110 lbs 1373 g
120 lbs 130 g
130 lbs 1623 g
140 lbs 173 g
130 lbs 1873 g
160 lbs 200 g
170 lbs 2123 g
180 lbs 223 g
190 lbs 2373 g
200 lbs 230 g
noL galnlng muscle? 1rack your proLeln over one day 1hen eaL more



1CCLS Anu 18lCkS
1he Conclse 8ook of Muscles by Chrls !armey (wwwfourhourbodycom/muscles) Worldclass
sLrengLh coach Charles ollquln lnLroduced me Lo Lhls ouLsLandlng book lL ls Lhe besL anaLomy book
for nonmedlcal sLudenLs LhaL l've ever seen and l've looked aL Lhem all CeL lL
SLrengLh 1ralnlng MeLhods and Lhe Work of ArLhur !ones" u SmlLh S 8ruceLow and ! L onllne
!ournal of Lxerclse hyslology (wwwfourhourbodycom/comparlson) 1hls research revlew compares
slngleseL and mulLlpleseL sLrengLh galns 1he auLhors lncorporaLe 112 sources Lo answer Lhe
quesLlon are mulLlple seLs really beLLer Lhan slngle seLs? lor muscular growLh lL's hard Lo beaL Lhe
economy of slngle seLs lor pure sLrengLh wlLh llLLle welghL galn (see LfforLless Superhuman")
dlfferenL approaches are more effecLlve
CarLman and WelghL Caln 4000" (wwwfourhourbodycom/carLman) lnsplraLlonal welghLgaln vldeo
from our frlends aL SouLh ark Cood predlnner moLlvaLlon for overfeedlng
ArLhur !ones CollecLlon (wwwfourhourbodycom/[ones) 1hls slLe complled by 8rlan !ohnsLon ls a
collecLlon of Lhe wrlLlng and phoLographs of Lhe legendary ArLhur !ones lncludlng Lhe orlglnal
nauLllus 8ulleLlns 1he luLure of Lxerclse" and unpubllshed works





Lnd of ChapLer noLes
8 l've slnce conflrmed Lhls flndlng wlLh Lhree separaLe geneLlc proflles Lhrough 23andMe (Lwo LesLs
wlLh dlfferenL names Lo ensure conslsLenL resulLs) and navlgenlcs
9 l've slnce learned Lo worry less abouL cholesLerol lf PuL ls hlgh enough and Lrlglycerldes are low
enough
10 Complled wlLh a comblnaLlon of Lhe lowesL and hlghesL measuremenLs from boLh locaLlons
11 1o glve my adrenal glands and adrenerglc recepLors a resL l dldn'L consume nCxplode on
Sundays
12 l recommend Lhe squaL for Lhose who have access Lo a SafeLy 8ar whlch provldes a yolkllke
shoulder harness
13 MosL morLals wlll need Lo work up Lo 22
14 uslng popular calorlc models from publlshed sLudles Casey would acLually have had Lo eaL
approxlmaLely 39000 calorles per day Lo galn Lhls muscular mass 1haL's 89 Mcuonald's double
cheeseburgers or 97 chlcken breasLs per day Lven wlLh chlcken breasLs poor Casey would have also
galned an unforLunaLe 189 pounds of faL aL Lhe same Llme accordlng Lo Lhe same maLh leavlng hlm
looklng llke CarLman on WelghL Caln 4000"
13 17 g/kg * 367 kg * 80

CCCAM'S 8C1CCCL l
A MlnlmallsL Approach
Lo Mass
lL ls valn Lo do wlLh more whaL can be done wlLh less
Wllllam of Cccam (c 12881348) Cccam's 8azor"
100 lLL1 CllSPC8L MALl8u CALllC8nlA
l was slLLlng on my surfboard 20 feeL Lo Lhe slde of nell SLrauss besLselllng auLhor of 1he Came
1he afLernoon sun was shlmmerlng off Lhe rolllng seLs of blue waLer and he was caLchlng wave afLer
wave Me noL so much ln beLween bouLs of falllng lnLo whlLewash llke an ln[ured seal l menLloned
LhaL my nexL book was a hacker's gulde Lo Lhe human body MlghL he be lnLeresLed ln galnlng 10 or
more pounds of muscle ln four weeks?
Pe sLopped caLchlng waves and Lurned Lo look aL me
CounL me ln l'm so ln" nell welghed 124 pounds
1he work sLarLed four monLhs laLer l was now waLchlng nell Lake 43 mlnuLes Lo eaL a small seafood
enLree aL Lhe PawallanLhemed aradlse Cove resLauranL Pls fork would pause a few lnches ln fronL
of hls mouLh as LhoughLs occurred Lo hlm and Lhere lL would remaln for mlnuLes aL a Llme lL drove
me nuLs
1hls glaclal pace was apparenLly a vasL lmprovemenL 1o prove Lhls he had emalled me an excerpL
of an lnLervlew he dld wlLh !ullan Casablancas of Lhe rock band 1he SLrokes
!ullan ?ou're a very slow eaLer ?ou have had a ham sandwlch ln your hand for llke 43 mlnuLes
nell 1haL's Lrue l know
!ullan ?ou [usL have a llLLle blLe l don'L know lf you're [usL chewlng lL or does Lhe food dlssolve ln
your mouLh?
Clven no cholce l resorLed Lo feedlng nell spoonfuls of brown rlce ln beLween senLences
nelghborlng Lables looked on ln confuslon 1he enormous colorful umbrellas sLlcklng ouL of our
coconuLshell Cocoladas" made Lhe scene even more quesLlonable lL was very bromanLlc
nell had been punlshed as a kld for Laklng nell blLes" and keeplng hls parenLs walLlng aL Lhe dlnner
Lable noL eager Lo be senL Lo hls room he developed Lhe hablL of sLufflng all of Lhe food ln hls
mouLh whlch ofLen backflred wlLh pro[ecLlle vomlLlng across Lhe Lable
Cross
auslng Lo slp hls Cocolada nell sald he felL slck l Lold hlm Lo keep eaLlng Pe looked down aL hls
plaLe and repeaLed
uude l really feel slck"
So l once agaln repeaLed
no you [usL don'L wanL Lo eaL 1ake blgger blLes ?ou'll adapL" 1hen [usL Lo be safe l lnched ouL of
vomlL range
uesplLe Lhe blckerlng couple rouLlne l had compleLe falLh we were afLer all only 48 hours lnLo Lhe
proLocol
1hen Lhlngs began Lo work as planned llve days laLer l recelved Lhe followlng LexL message from
nell


CoLLa Lell you you're Lurnlng me lnLo a ravenous fooddevourlng machlne And menLally and
physlcally beLween Lhe healLhy food exerclse and Mallbu alr and surf l feel frlgglng greaL


1he LexL was prompLed by a Lurnlng polnL Pe had demollshed an enLlre plaLe of sLeak ln half Lhe
Llme as hls glrlfrlend's enLlre famlly proceeded Lo eaL whaL remalned of her food and Lhen
conLlnued Lo vacuum up Lhe sLeak lefLovers 1apeworm? no hls dlgesLlve enzymes and oLher
lnLernal flora had [usL adapLed Lo Lhe lncreased food lnLake and now he was prlmed for processlng
1en days lnLo Lhe proLocol nell's sex drlve was so hlgh LhaL lL was almosL a problem Pls glrlfrlend
had Lo push hlm away as lf he were a slnglemlnded 19yearold Plgh sex drlve ls of course a quallLy
problem and lL's a byproducL of vasLly lncreased proLeln synLhesls
ln [usL over four weeks nell who'd never been able Lo galn welghL galned 10 pounds of muscle and
grew from 123 Lo 133 pounds a near 10 lncrease ln LoLal body mass
1he 8lkeShed LffecL
1he goal of Lhls chapLer ls Lo reduce everyLhlng Lo Lhe absoluLe mlnlmum 8efore we geL sLarLed we
need Lo dlscuss Lhe blkeshed" effecL orlglnally descrlbed by C norLhcoLe arklnson
1o lllusLraLe Lhls phenomenon leL's compare a conversaLlon abouL bulldlng a nuclear power planL
wlLh bulldlng a blke shed MosL people rlghLly assume LhaL Lhey know noLhlng abouL someLhlng as
complex as a nuclear power planL and so won'L volce an oplnlon MosL people wrongly assume
however LhaL Lhey know someLhlng abouL bulldlng a blke shed and wlll argue unLll Lhe cows come
home abouL every deLall down Lo palnL color
Lveryone you meeL (every male aL leasL) wlll have a sLrong oplnlon abouL how you should Lraln and
eaL lor Lhe nexL Lwo Lo four weeks culLlvaLe selecLlve lgnorance and refuse Lo have blkeshed
dlscusslons wlLh oLhers lrlends foes colleagues and welllnLenLloned folks of all sLrlpes wlll offer
dlsLracLlng and counLerproducLlve addlLlons and alLernaLlves
nod Lhank Lhem klndly and sLep away Lo do whaL you've planned noLhlng more and noLhlng
dlfferenL
CompllcaLe Lo roflL Mlnlmlze Lo Crow
1o earn a forLune ln Lhe dleL and exerclse lndusLrles Lhere ls a dlcLum compllcaLe Lo proflL 1o grow
however you need Lo slmpllfy
1he ob[ecLlve of Lhe mlnlmallsL rouLlne l'll descrlbe ls


1 noL Lo make you a professlonal aLhleLe
2 noL Lo make you as sLrong as posslble Lhough sLrengLh wlll lncrease and Lhe galns wlll surpass
mosL proLocols SLrengLh ls Lhe sole focus of LfforLless Superhuman"


Pere ls our slngular ob[ecLlve Lo apply Lhe MLu necessary Lo Lrlgger muscular growLh mechanlsms
and Lhen channel food preferenLlally lnLo muscle Llssue durlng overfeedlng 1here ls one condlLlon
we musL do boLh as safely as posslble
1he safeLy lssue ls parLlcularly lmporLanL Lo undersLand when conslderlng exerclses uon'L geL me
wrong all movemenLs are safe when performed properly
1hls lncludes backfllps on one leg breakdanclng headsplns and Lhe muchvaunLed snaLch16 1he
problem wlLh such movemenLs and dozens of oLhers ls LhaL a mlnor mlsLake can cause serlous
ofLen permanenL ln[urles 1hese ln[urles are underreporLed because (1) Lhose affecLed don'L wanL
Lo be osLraclzed from communlLles LhaL vlew Lhe moves as gospel and (2) cognlLlve dlssonance
prevenLs Lhem from condemnlng a move Lhey've advocaLed for a long Llme So whaL ls used Lo
explaln Lhe ln[ury? l/he/she [usL dldn'L do lL rlghL" 1here ls underreporLlng of dleL fallures (raw food
as one example) for slmllar reasons ln falrness can you learn Lo do snaLches safely? Sure 8uL lf
Lhere are safer subsLlLuLes LhaL provlde 80 or more of Lhe beneflLs l wlll suggesL Lhose subsLlLuLes
lnsLead
ln more Lhan 13 years of reslsLance Lralnlng l have never been ln[ured followlng Lhe proLocols l wlll
descrlbe here l suggesL adopLlng one rule of ur ken LelsLner an nlL sLrengLh consulLanL l had Lhe
palnful pleasure of Lralnlng wlLh ln 1996 Lhe goal of sLrengLh Lralnlng ls Lo reduce ln[ury poLenLlal
flrsL and Lo lncrease performance second
Cccam's roLocol
8ecall LhaL coach MaLL 8rzyckl aL rlnceLon nlcknamed me CrowLh" Pe has wrlLLen more Lhan 400
arLlcles on sLrengLh and condlLlonlng and dealL wlLh everyone from SWA1 Leams Lo nlL Leams WhaL
made me dlfferenL from Lralnees who dldn'L grow?
l used hyperabbrevlaLed Lralnlng Lo compensaLe for medlocre recuperaLlve ablllLles lL was Lhe self
conLrol Lo do less
Cccam's roLocol" ls a varlaLlon of Lhe consolldaLlon rouLlne used by Lhe laLe Mlke MenLzer who
won Lhe heavywelghL class of Lhe Mr Clympla compeLlLlon ln 1979
lL ls posslble Lo geL huge wlLh less Lhan 30 mlnuLes of gym Llme per week 1he followlng A and 8
workouLs are alLernaLed wheLher you choose Lhe machlne or free welghL opLlon
1he exerclses should be performed for one seL each and no more 1he ob[ecLlve ls Lo fall Lo reach Lhe
polnL where you can no longer move Lhe welghL aL seven or more repeLlLlons aL a 3/3 cadence (flve
seconds up and flve seconds down) 1he leg press ls Lo be performed for 10 or more repeLlLlons aL
Lhe same cadence 1he only excepLlons Lo Lhe cadence rule are Lhe abdomlnal exerclses and
keLLlebell swlng whlch are descrlbed ln earller chapLers
1he mechanlsms of growLh we wanL Lo sLlmulaLe are boLh local (muscular neural) and sysLemlc
(hormonal) 1he longer Llme under Lenslon (1u1) for Lhe lower body wlll ellclL a greaLer fullbody
growLh hormone response whlle also sLlmulaLlng Lhe formaLlon of new caplllarles whlch wlll lmprove
nuLrlenL dellvery
Lach workouL conslsLs of [usL Lwo prlmary llfLs



WC8kCu1 A 1PL MACPlnL C1lCn
1 Closegrlp suplnaLed17 (palms faclng you) pulldown 7 reps (3/3 counL)
2 Machlne shoulder press 7 reps (3/3 counL) (CpLlonal Abdomlnal exerclses from SlxMlnuLe
Abs")





lL ls crlLlcal Lo record seaLlng seLLlngs on all machlne exerclses lf Lhere are four holes showlng ln Lhe
slldlng seaL ad[usLmenL for example noLe Lhls ln your noLebook or lhone Lven one Lo Lwo lnches of
dlfference ln sLarLlng poslLlon can change Lhe leverage and creaLe Lhe llluslon of sLrengLh galn or loss
especlally wlLh presslng movemenLs 8ecord lL all and sLandardlze Lhe movemenL









1here are a mllllon and one ways Lo perform exerclses
1o keep Lhlngs slmpleand Lo keep you safel wlll make one recommendaLlon use Lhe locked
poslLlon" Lo proLecL your shoulders ln all welghLbearlng exerclses wheLher Lhe keLLlebell swlng Lhe
bench press Lhe deadllfL or oLher



Asklng for Lrouble lrom Marle's normal shoulder poslLlon l can easlly pull her shoulder forward llke
a dlslocaLlon Per enLlre upper body ls unsLable ln boLh plcLures



1he locked poslLlon" Marle has pulled her shoulder blades back and pushed Lhem down Loward her
hlps 12 lnches noLlce how you can see her shoulder sLrap ln Lhese phoLos buL noL ln Lhe flrsL seL
1here ls a sllghL arch ln Lhe back and lf you exLend your arms ln fronL of you Lhe elbows should be
closer Lo nlpple helghL Lhan collarbone helghL Marle ls now sLable and l can even llfL her off of Lhe
ground wlLh one arm






WC8kCu1 8 1PL MACPlnL C1lCn
1 SllghL lncllne/decllne bench press 7 (3/3 counL)
2 Leg press 10 (3/3 counL) (CpLlonal keLLlebell or 1bar swlngs from 8ulldlng Lhe erfecL
osLerlor" 30)
3 SLaLlonary blke 3 mlnuLes aL 83+ rpm (Lo mlnlmlze subsequenL leg soreness)


SllghL lncllne/uecllne 8ench ress (Shown Pere Pammer Machlne) lf you'll ln[ure your shoulders on
any exerclse lL wlll be Lhe flaL bench press lor Lhls reason l suggesL a sllghL (less Lhan 20degree)
lncllne or decllne when posslble lor sLubborn chesL developmenL uorlan ?aLes suggesLs Lhe sllghL
decllne lf only flaL machlnes are avallable a phone book or Lhlck rolled Lowel behlnd Lhe lower back
wlll creaLe a sllghL decllne angle



1o prevenL unnecessary shoulder sLraln seL Lhe plns ln Lhe machlne (or seaL ad[usLmenL) so LhaL your
knuckles are one flsL wldLh above your chesL aL Lhe boLLom of Lhe movemenL l also suggesL a one
second pause aL Lhe boLLom of Lhe movemenL wlLhouL Louchlng Lhe welghL sLack whlch wlll ald ln
chesL developmenL and furLher reduce rlsk
Leg ress



lor mosL Lralnees l suggesL Lhe above rouLlne lncorporaLlng machlnes



WC8kCu1 A l8LL WLlCP1 C1lCn
lree welghLs can be used lf you prefer Lhem or lf you Lravel ofLen and need sLandardlzed equlpmenL
LhaL ls Lhe same around Lhe world


1 ?aLes row wlLh LZ bar (ldeal) or barbell 7 (3/3 counL) (see plcLures ln Lhe sldebar laLer Lhls
chapLer)
2 ShoulderwldLh barbell overhead press 7 repeLlLlons (3/3 cadence) (CpLlonal Abdomlnal
exerclses from SlxMlnuLe Abs")


8arbell Cverhead ress 1he elbows are kepL ln fronL of Lhe shoulders and do noL flare ouLward 1he
bar Lravels ln fronL of Lhe face buL Lhe head and upper Lorso move forward Lo be under Lhe bar once
lL passes Lhe head 1he spllL sLance prevenLs excesslve archlng of Lhe back buL a shoulderwldLh
parallel sLance can also be used






WC8kCu1 8 l8LL WLlCP1 C1lCn
1 SllghL lncllne bench press wlLh shoulderwldLh grlp 7 (3/3 counL) (lf no ower 8ack18 ls avallable
use dumbbells buL you'll ofLen run lnLo problems wlLh addlng welghL ln small lncremenLs)
2 SquaL 10 (3/3 counL) (CpLlonal keLLlebell or 1bar swlngs from 8ulldlng Lhe erfecL osLerlor"
30)
3 SLaLlonary blke 3 mlnuLes (Lo mlnlmlze subsequenL leg soreness)


SquaL (Shown 8elow wlLh SmlLh Machlne) 1he feeL sllghLly wlder Lhan shoulder wldLh are placed a
fooL ahead of your hlps lnlLlaLe Lhe movemenL by breaklng aL Lhe hlps (lmaglne pourlng waLer ouL
Lhe fronL of your pelvls) and slLLlng backward descendlng Lo where your Lhlghs are parallel wlLh Lhe
ground Look up aL approxlmaLely 43 degrees LhroughouL Lhe movemenL and do noL pause aL Lhe Lop
or Lhe boLLom



8ules Lo LlfL 8y
1 lf you compleLe Lhe mlnlmal LargeL number of reps for all exerclses (excludlng abs and keLLlebell
swlng) lncrease Lhe welghL Lhe nexL workouL aL leasL 10 pounds for LhaL exerclse lf Lhe addlLlonal 10
pounds feels easy afLer Lwo Lo Lhree reps sLop walL flve mlnuLes lncrease Lhe welghL an addlLlonal 3
Lo 10 pounds Lhen do your slngle seL Lo fallure
2 uo noL [usL drop Lhe welghL when you hlL fallure ALLempL Lo move lL mllllmeLer by mllllmeLer and
Lhen hold lL aL Lhe llmlL for flve seconds Cnly afLer LhaL should you slowly (Lake flve Lo Len seconds)
lower Lhe welghL 1he blggesL mlsLake novlce Lralnees make ls underesLlmaLlng Lhe severlLy of
compleLe fallure lallure" ls noL dropplng Lhe welghL afLer your lasL moderaLely sLrenuous rep lL ls
pushlng llke you have a gun Lo your head 1o quoLe Lhe ever poeLlc ArLhur !ones lf you've never
vomlLed from dolng a seL of barbell curls Lhen you've never experlenced ouLrlghL hard work" lf you
feel llke you could do anoLher seL of Lhe same exerclse a mlnuLe laLer you dldn'L reach fallure as we
are deflnlng lL 8emember LhaL Lhe lasL repeLlLlon Lhe polnL of fallure ls Lhe rep LhaL maLLers 1he
resL of Lhe repeLlLlons are [usL a warmup for LhaL momenL
3 uo noL pause aL Lhe Lop or boLLom of any movemenLs (excepL Lhe bench press as noLed) and Lake
Lhree mlnuLes of resL beLween all exerclses 1lme Lhree mlnuLes exacLly wlLh a wall clock or a
sLopwaLch keep resL perlods sLandardlzed so you don'L mlsLake resL changes for sLrengLh changes
4 1he welghL and repeLlLlons used wlll change as you progress buL all oLher varlables need Lo be
ldenLlcal from one workouL Lo Lhe nexL rep speed exerclse form and resL lnLervals 1hls ls a
laboraLory experlmenL 1o accuraLely gauge progress and Lweak as needed you musL ensure LhaL you
conLrol your varlables


1haL's lL
1he LempLaLlon Lo add exerclses wlll be enormous uon'L do lL lf anyLhlng lf you've never been able
Lo galn mass you mlghL choose Lo do less 1haL's whaL we dld wlLh nell Pls program and progress
over four weeks looked llke Lhls
WC8kCu1 A
ulldown 8 reps 80 lbs 8 reps 110 lbs
Machlne shoulder press 8 reps 30 lbs 3 reps 60 lbs
WC8kCu1 8
SeaLed dlps 6 reps 140 lbs 6 reps 170 lbs
SeaLed leg press 11 reps 140 lbs 12 reps 190 lbs
Cccam's roLocol ls enough Lo sLlmulaLe a masslve growLh response
8emember our Lannlng analogy ln Lhe beglnnlng of Lhls book? lorgeL worklng harder for a mlnuLe
and reallze LhaL blology lsn'L abouL blunL force
uon'L add a damn Lhlng
Cccam's lrequency
Mlchael l dld noLhlng l dld absoluLely noLhlng and lL was everyLhlng LhaL l LhoughL lL could be
eLer Clbbons Cfflce Space
1he frequency of Lhe A and 8 Cccam workouLs ls based on a slmple premlse you musL lncrease
recovery Llme along wlLh slze
?ou wlll exerclse less frequenLly as you lncrease sLrengLh and slze as you can ofLen lncrease muscle
mass well over 100 before reachlng a geneLlc celllng buL your recovery ablllLles mlghL only lmprove
2030 Lhrough enzymaLlc and lmmune sysLem upregulaLlon (lncreased plasma gluLamlne
producLlon eLc)
uL ln slmple Lerms lL Lakes nongrowlng repalr sysLems longer Lo repalr a 20pound muscle Lhan lLs
10pound predecessor 1he blgger and sLronger you geL Lhe less ofLen you wlll go Lo Lhe gym
Looklng aL Lhe hypoLheLlcal Lwo monLhs below prlnLed from freeprlnL ablecalendarneL we see LhaL
sesslons are noL scheduled on seL days (eg Monday and lrlday) buL are lnsLead spaced aparL by seL
numbers of resL days whlch lncrease over Llme
ln 1996 whlle aL Lhe CaplLal unlverslLy of 8uslness and Lconomlcs ln 8el[lng l grew Lo 197 pounds
and was easlly Lhe sLrongesL l've ever been no supplemenLs whaLsoever were used as none could
be found l hlL a wholefood celllng aL 6000 calorles per day as more made me lll buL l was able Lo
resolve all progress plaLeaus wlLh addlLlonal resL days evenLually endlng Lhe bulklng cycle afLer four
monLhs aL 12 days beLween ldenLlcal workouLs



1wo sample monLhs
CL11lnC S1A81Lu
SLep 1 1ake aL leasL seven days off of all Lralnlng LhaL causes slgnlflcanL muscular damage no
bodywelghL reslsLance Lralnlng or welghL Lralnlng allowed
SLep 2 8egln Cccam's roLocol wlLh Lwo days beLween A and 8 workouLs AfLer Lwo of boLh Lhe A
and 8 workouLs lncrease Lhe resL days beLween workouLs Lo Lhree days As soon as you have a
workouL where more Lhan one exerclse has sLalled (lndlcaLed ln our hypoLheLlcal calendars wlLh Lhe
8*) buL noL before lncrease Lo four days beLween workouLs
ConLlnue addlng resL as needed Lo resolve plaLeaus unLll you hlL your LargeL welghL or end your
bulklng cycle
lmporLanL caveaL Lhls spaclng assumes you are consumlng enough food Lo supporL rapld growLh Cf
Lhe Lralnees who fall Lo galn slgnlflcanL muscular welghL (slgnlflcanL aL leasL 23 pounds per week)
on Cccam's roLocol 93+ of Lhem fall due Lo lnsufflclenL calorlc/nuLrlenL lnLake 1he remalnlng 3
have nuLrlenL absorpLlon lssues such as leaky guL syndrome lmpalred sLomach acld producLlon
excesslve faL excreLlon lnsufflclenL blle eLc or oLher condlLlons requlrlng medlcal aLLenLlon before
Lhe proLocol can do lLs [ob
l've encounLered only one such cllnlcal case ln Lhe 3 group Pe was 124 pounds aL 6r1r and even
when he aLLempLed Lo galn welghL by eaLlng bag afLer bag of doughnuLs ln 24hour perlods he could
noL galn a slngle pound
uon'L assume you are ln Lhls unllkely mlnorlLy 1he mosL common problem ls lnsufflclenL food lnLake
1haL leads us Lo Lhe real challenge of Cccam's roLocol
LaLlng
Cccam's leedlng
ln Lhe 1993 galnlng experlmenL l seL an alarm Lo wake me four hours lnLo sleep so LhaL l could
consume flve hardbolled eggs as an addlLlonal meal lL helped Lo be sure buL lL was also uber
lnconvenlenL lnconvenlenL eaLlng schedules no maLLer how effecLlve have a hlgh abandonmenL
raLe afLer lnlLlal enLhuslasm wanes l prefer lowfrlcLlon approaches LhaL are less dlsrupLlve even lf lL
Lakes a few more weeks Lo reach my goals 1aklng Lwo Lo four more weeks Lo reach a mass goal ls
much beLLer Lhan consLanL lrrlLablllLy or qulLLlng a program alLogeLher
Some aLhleLes eaL 10 Llmes per day Lo break up calorlc load and avold excesslve faL galn l flnd Lhls
unnecessarlly lnconvenlenL parLlcularly when you are on a reglmen of supplemenLs LhaL lncreases
lnsulln senslLlvlLy and CLu14 acLlvlLy (see uamage ConLrol") l eaL four maln meals per day for boLh
faLloss and muscular galn
M? S1AnuA8u nlCP1CWL SCPLuuLL
1000 AMWake up lmmedlaLely breakfasL + Z shake (deLalls laLer ln Lhls chapLer)
200 MLunch
600 MllrsL dlnner
730 M1ralnlng lf scheduled (l slp lowfaL proLeln [usL before and LhroughouL nell used
lsopure)
830 M (30 mlnuLes posLLralnlng)ulnner
13 mlnuLes before bedSecond half of mornlng shake
1he meal composlLlon ls nearly ldenLlcal Lo Lhe SlowCarb uleL as are Lhe LeneLs Lhough we now add
a sLarch such as brown rlce or qulnoa Lo Lhe nonshake meals 1here ls no need Lo mlmlc my hours of
course !usL look aL my meal spaclng as one opLlon LhaL has worked
nell was dlfferenL Pe was prone Lo sklpplng breakfasL and had llLLle appeLlLe lL was lmposslble for
hlm Lo consume large meals from Lhe geLgo 1he soluLlon was Lo prescrlbe a calorledense shake for
breakfasL and lncrease Lhe number of meals Lo achleve a proper food volume even wlLh smaller
porLlons
nLlL'S lCCu SCPLuuLL
900 AMroLeln shake (see below)
1100 AMroLeln bar (8alance 8ar or preferably a 1ralnlng 33 ?ou8ar)
100 MPlghproLeln/carb lunch (usually chlcken breasL wlLh poLaLoes)
300 MroLeln bar
300 MPlghproLeln/carb dlnner (usually sushl/sashlml wlLh exLra rlce)
700 MroLeln bar
900 MroLeln snack wlLh carbs (chlcken or eggs or Luna)
1100 MroLeln shake
1he cholce ls yours eaL blg or eaL ofLen laL galn wlll be sllghLly more wlLh Lhe former and
lnconvenlence wlll be much greaLer wlLh Lhe laLLer
lck one and make lL your rellglon for four weeks lL's easy Lo lose a llLLle exLra faL laLer
A nC1L Cn SkllnC 88LAklAS1
lf you sklp breakfasL even once a week or opL for a nonbreakfasL llke coffee and LoasL even once a
week make Lhe blender your flrsL sLop afLer geLLlng ouL of bed
1he followlng reclpe can also be used as a meal replacemenL or prebed snack
24 oz (3 cups) 2 or whole organlc mllk
30 g whey proLeln lsolaLe (chocolaLe Lends Lo work besL)
1 banana
3 heaplng Lbsp almond buLLer wlLh no added sugar malLodexLrln or syrups
3 lce cubes
Calorlc and proLeln proflle wlLh 2 mllk (approxlmaLe) 970 cal 73 g proLeln
1he llxer CCMAu
Lveryone on Lhese heavy squaL programs who drank enough of lL mllk galned welghL ?es everyone
we've ever heard of
ur 8andall ! SLrossen
lf Lhe precedlng dleL and hlghproLeln snacks don'L ellclL aL leasL Lwo and a half pounds per week of
galn add ln one llLer of 2 organlc mllk beLween meals up Lo four llLers per day lour llLers roughly
one gallon 1hls ls Lhe slmple and rlghLly veneraLed CCMAu (Callon Cf Mllk A uay) approach Lo mass
galn whlchalong wlLh squaLshas produced monsLers for more Lhan 73 years lncludlng Lhe
lncredlble aul Anderson and some of Lhe greaLesL llfLers Lhe world has ever seen
l suggesL addlng a slngle llLer per day each week (ofLen ln Lhe aforemenLloned shake) and keeplng a
close monlLor on faL galn whlch can acceleraLe laL galn ls noL lnevlLable buL lL needs Lo be
monlLored navel clrcumference measuremenLs are a good esLlmaLlon lf you don'L have access Lo
oLher body composlLlon devlces
8eader MaLL galned slx pounds per week for Lhree weeks (18 pounds LoLal) uslng CCMAu as hls only
means of lncreaslng calorles durlng hls Ceek Lo lreak" (C2l) Lrlal and hls abdomlnal sklnfold (Lwo
lnches Lo Lhe slde of Lhe navel) remalned four mllllmeLers LhroughouL
lf you're eaLlng enough aL your maln meals you shouldn'L need more Lhan a llLer per day Lo
acceleraLe growLh LacLoselnLoleranL? 1ry lncorporaLlng one glass of organlc whole mllk per day lnLo
your dleL uon'L be surprlsed lf you can comforLably consume mllk afLer 12 weeks
lor many people CCMAu or LCMAu (LlLer Cf Mllk A uay) wlll be Lhe only dleLary change requlred Lo
sLlmulaLe growLh
lf slmple does Lhe [ob keep lL slmple
Cccam's rescrlpLlons
1hls proLocol works wlLhouL any supplemenLaLlon whaLsoever
1here are however four supplemenLs LhaL l would suggesL Lo Lhose wlLh Lhe budgeL 1he flrsL Lwo
mlnlmlze faL galn and are covered ln uamage ConLrol" and 1he lour Porsemen" 1 Clssus
quadrangularls (2400 mg Lhree Llmes per day) 2 Alphallpolc acld (300 mg 30 mlnuLes before each
wholefood meal) Pere are Lhe oLher Lwo
3 LCLu1AMlnL
LgluLamlne ls an amlno acld commonly used as a posLworkouL supplemenL for Llssue repalr ln our
case l suggesL lL for an alLernaLlve use from sLrengLh coach Charles ollquln lnLesLlnal repalr
1he food you lngesL does no good lf lL lsn'L absorbed lL's llke pannlng for gold wlLh a chalnllnk fence
1he anaLomlcal equlvalenL of Lhls porous chalnllnk fence ls an assorLmenL of dlgesLlve condlLlons
lncludlng leaky guL syndrome for whlch LgluLamlne has been shown Lo be a promlslng LreaLmenL
8aLher Lhan rlsk subopLlmal food absorpLlon consume 80 grams of LgluLamlne durlng Lhe flrsL flve
days of Cccam's roLocol
l recommend 10 grams aL a Llme every Lwo hours on Lhe doL unLll Lhe dally 80gram quoLa ls reached
owder mlxed ln waLer ls easlesL Lo consume buL capsules are more convenlenL for Lravel AfLer Lhe
lnlLlal flveday loadlng perlod lf you wlsh Lo consume 1030 grams posLworkouL lL wlll speed repalr
and help prevenL soreness
4 C8LA1lnL MCnCP?u8A1L
CreaLlne lncreases boLh maxlmal force producLlon and proLeln synLhesls uoses of 320 grams per
day have been demonsLraLed as safe and largely devold of slde effecLs Lhough people wlLh
preexlsLlng kldney condlLlons should use creaLlne under medlcal supervlslon ALhleLes generally use a
loadlng phase" of flve Lo seven days aL 1030 grams per day buL Lhls can cause severe lnLesLlnal
dlscomforL ?ou can achleve Lhe same muscular saLuraLlon wlLh lower doses for a longer perlod of
Llme
1ake 33 grams upon waklng and before bed for Lhe enLlre 28day duraLlon lf you use powder mlx ln
36 grams LoLal as loslng one Lo Lwo grams ln soluLlon ls hard Lo avold






My slngle favorlLe meal for mass ls macaronl (preferably durum whole wheaL) waLerpacked canned
Luna and faLfree Lurkey/bean chlll use a llLLle whole mllk or lrlsh buLLer wlLh Lhe macaronl add only
oneLhlrd of Lhe orangeflavored cancer powder and prepare Lhls ln bulk
Mlx Lhe macaronl wlLh a can of Luna and as much chlll as you llke mlcrowave lL for one mlnuLe on
hlgh and have lL for breakfasL ln a bowl l someLlmes aLe Lhls meal Lwo or Lhree Llmes per day as
prep Llme was less Lhan Lhree mlnuLes lf l made Lhe macaronl ln advance lor a hlgherproLeln
change of pace feel free Lo subsLlLuLe qulnoa for Lhe macaronl
lL mlghL sound funky buL LrusL me Lhls mess LasLes dellclous



Lessons lrom nell
nell galned slgnlflcanL muscle for Lhe flrsL Llme ln hls llfe uslng Cccam's roLocol
noL only dld he add 10 pounds Lo hls frame ln four weeks he also lmproved hls sLrengLh 30 pounds
on some llfLs and doubled oLhers Pls mlnlmum lmprovemenL was 214 Pe used machlnes
excluslvely and used a dlp machlne ln place of Lhe lncllne bench press as Lhe former had less Lrafflc
WC8kCu1 A
ulldown 8 80 Lo 8 110 (+373)
Cverhead shoulder press 8 30 Lo 3 60 (+100)
WC8kCu1 8
SeaLed dlps 6 140 Lo 6 170 (+214)
SeaLed leg press 11 140 Lo 12 190 (+337)
1here ls no need Lo relnvenL Lhe wheel or face challenges alone Pere are some of nell's noLes ln hls
words on whaL Lo expecL and whaL Lo do
An unexpecLed slde effecL of Lhe experlmenL ls how afLer Lhe flrsL few days and Lhe lnlLlal shock of
havlng Lo sLuff my gulleL Lo Lhe polnL of feellng lll acLually passed l began Lo feel lncredlbly happy
and conLenL
Llke everyLhlng Lhere's a paln perlod when you sLep ouL of your comforL zone And [usL when lL
seems LoughesL and you mosL wanL Lo glve up (because lL's Loo much Llme/work/energy because
you don'L undersLand lL because you don'L LrusL lL) lf you push Lhrough LhaL momenL lmmedlaLely
afLerward you break free and lL becomes a hablL LhaL you feel you've been dolng all your llfe (and
know you should have been dolng all your llfe)
1he workouLs are Lhe leasL challenglng parL of lL Colng Lo Lhe gym so rarely and for so shorL a Llme
lefL me wanLlng more l Lhlnk Lhe key ls llke you Lold me ln Lhe gym Lo know LhaL you only grow ln
Lhose lasL reps when your muscles wanL Lo glve up 1o really focus and keep pushlng Lo compleLe
fallure ls an lnLernal baLLle so one has Lo really have Lhe menLal sLrengLh Lo keep golng when Lhe
body wanLs Lo qulL rush or use bad form ln Lhose lasL reps
My maln advlce would be Lo wrlLe ouL a meal/supplemenL plan and keep lL wlLh you aL all Llmes
Pave a workouL buddy ln Lhe gym Lo push you and help spoL uo Lhls aL a Llme when you aren'L
Lravellng and can have a preLLy rouLlne schedule And carry a pack wlLh supplemenLs and proLeln
bars ln your car or wlLh you aL all Llmes ln case your schedule changes durlng Lhe day lnLeresLlngly
lL was only Lhe flrsL few days when Lhe creaLlne made me plss llke a racehorse afLer four days my
body began absorblng lL llke lL should
l Lhlnk my blggesL worry was LhaL all Lhe food would [usL creaLe a Llre around my abdomen buL llke
you sald lL all wenL Lo Lhe rlghL places and people noLlced Lhere was no downslde and no reason
noL Lo do Lhls"
1CCLS Anu 18lCkS
lree rlnLable Calendar (wwwfreeprlnLablecalendarneL) use Lhls free cusLom calendar maker Lo
schedule your workouLs and resL spaclng for each monLh
?ou8ar CusLom roLeln 8ars (wwwfourhourbodycom/youbar) CusLom deslgn your own proLeln bars
wlLh ?ou8ar whlch allows you Lo choose proLeln Lype and dozens of addons llke cashew buLLer chla
seeds go[l berrles and much more Anyone can have Lhelr own branded (you choose Lhe label Lype)
proLelnonLhego for a mlnlmum of 12 bars lor my preferred mlx search for Lhe 1ralnlng 33" bar
arklnson's Law by Cyrll norLhcoLe arklnson (wwwfourhourbodycom/parklnsons) 1hls ls Lhe
semlnal book on arklnson's Law wrlLLen by arklnson hlmself Lveryone you meeL wlll wanL Lo Lell
you how Lo Lraln and eaL 8ead Lhls hysLerlcal book Lo culLlvaLe your selecLlve lgnorance of Lhese
blke shed" dlscusslons whlch wlll derall more Lhan help






8lceps are a male obsesslon 1hls usually leads Lo Lhrowlng everyLhlng and Lhe klLchen slnk aL Lhem
ln reallLy Lo bulld large and vascular blceps Lhere ls no need Lo do lsolaLed arm work
All you need are Lwo compound exerclses (one hlghrep and hlghspeed and Lhe oLher lowrep and
lowspeed) and lf you absoluLely musL do curls lnclude one lesserknown verslon called Lhe reverse
drag curl"
1he llrsL Compound Lxerclse 1he 1woPanded keLLlebell Swlng
We covered Lhls exerclse ln deLall ln 8ulldlng Lhe erfecL osLerlor" 8eps are 30+
1he Second Compound Lxerclse 1he ?aLes" 8enL 8ow



named afLer slxLlme Mr Clympla uorlan ?aLes who used lL as a sLaple of hls back rouLlne Lhls
exerclse ls a palmsup benL row performed wlLh a sllghL 2030degree bend aL Lhe walsL from
sLandlng 1he bar wlll generally be aL Lhe Lop of Lhe kneecaps ln Lhe boLLom hang poslLlon 1o
mlnlmlze wrlsL paln perform wlLh an LZ bar lf posslble (here demonsLraLed wlLh a sLandard Clymplc
barbell) and pause for a second aL your hlp crease where Lhe bar should make conLacL
1he 8everse urag Curl
1hls exerclse ldeally performed wlLh a Lhlck bar develops Lhe brachlalls on Lhe slde of Lhe upper arm
and provldes more consLanL Lenslon Lhan LradlLlonal curls
1radlLlonal curls ofLen place Lhe elbow under Lhe welghL aL Lhe Lop of Lhe momenL mlnlmlzlng
reslsLance



1he subopLlmal LradlLlonal curl
1he drag curl ln conLrasL ralses Lhe bar sLralghL up raLher Lhan ln a clrcular moLlon grazlng Lhe fronL
of Lhe body and malnLalnlng Lenslon LhroughouL



1he drag curl"
1he above phoLos show a sLandard drag curl wlLh palms up 1o reverse lL as suggesLed ensure your
palms are shoulder wldLh aparL and faclng down
1empo and reps on boLh Lhe row and Lhe drag curl are Lhe same as ln Cccam's roLocol 3 up and 3
down











uave alumbo was golng Lo become a docLor
1hen somewhere beLween runnlng Lrack ln college and hls Lhlrd and flnal year ln med school he
became fasclnaLed by muscular growLh 1haL marked a fork ln Lhe paLh and he opLed Lo sLep ouLslde
of Lhe laboraLory and make hlmself a realllfe experlmenL
Pe welghed less Lhan 140 pounds when he sLarLed ln 1986 8y 1997 he was 310 pounds aL less Lhan
10 bodyfaL
ln 2008 alone ln addlLlon Lo Lralnlng professlonal aLhleLes and celebrlLles llke WWL sLar 1rlple P he
Lralned more Lhan 130 bodybullders and physlque compeLlLors CeLLlng Lo 33 bodyfaL or doubllng
your body mass lsn'L normal buL LhaL ls preclsely uave's forLe creaLlng freaks of naLure
1hls brlngs us Lo Lhe klLchen ln 1997 [usL before hls apex of mass proporLlons
uave was sLandlng compleLely sLlll braced wlLh hls hands on Lhe slnk
Pe hadn'L been galnlng welghL uesplLe consumlng slx Lo elghL MeL8x meal replacemenL packeLs and
four Lo flve wholefood meals per day Lhe scale wasn'L budglng Pe needed Lo eaL more buL he
couldn'L chew and dlgesL more sollds wlLhouL regurglLaLlng lL was lmposslble Pe'd reached hls solld
food llmlL so he had Lo augmenL wlLh llquld
Pls !ewlsh grandmoLher harassed hlm abouL consumlng raw eggs and Lhe rlsk of salmonella
polsonlng so he compromlsed 12 eggs mlxed ln a blender and Lhen mlcrowaved for one mlnuLe
1haL formed Lhe base 1he full reclpe was four lngredlenLs
12 warm blended eggs
1 cup apple [ulce
1 cup uncooked oaLmeal
2 scoops whey proLeln powder
8lendlng Lhe concocLlon creaLed a cemenLllke subsLance whlch he Lhen had Lo pour down hls LhroaL
whlle sLaLloned aL Lhe klLchen slnk Pe'd condlLloned hlmself Lo lnhlblL Lhe gag reflex whlch was
crlLlcal as Lhe sludge moved aL a glaclal pace down hls esophagus Lo hls sLomach
!usL anoLher day aL Lhe offlce
1hen he walLed
uave had learned from experlenceand Lhrlcedally cemenL feedlngsLhaL he had Lo remaln
perfecLly sLlll for 13 mlnuLes no less breaLhlng slowly and allowlng Lhlngs Lo seLLle Lven shlfLlng on
hls feeL could Lrlgger lmmedlaLe reLchlng SLlllness was lmporLanL
1here were Llmes of course when Lhe world dldn'L cooperaLe
Pe had once been laLe for a Lralnlng appolnLmenL so he forcefed hlmself Lhrew Lhe blender ln Lhe
slnk and [umped ln hls car Lo beaL Lhe clock keep ln mlnd LhaL aL 3r10r and more Lhan 300 pounds
hls legs were only a few lnches from hls sLomach when seaLed Pe had ouLgrown hls car
ln mlnuLes as he rushed Lhrough Lrafflc hls mouLh began Lo produce coplous amounLs of sallva
preparlng hls dlgesLlve LracL for re[ecLlon Pe dld hls besL Lo achleve a Zenllke sLaLe repeaLlng
lease don'L puke please don'L puke please don'L puke" llke a manLra Pe was almosL Lhere
uave approached a llghL and Lhe car ln fronL of hlm sLopped shorL
Pe slammed on Lhe brakes 1hls made hls sLomach slam lnLo hls Lhlghs and he pro[ecLllevomlLed
onLo Lhe wlndshleld llke Llnda 8lalr ln 1he LxorclsL for several long seconds noL an lnch of
wlndshleld was spared and noLhlng remalned ln hls sLomach
1owellng off [usL enough Lo see he raced Lo hls cllenL's house [umped ouL of Lhe car and ran up Lo
Lhe fronL door WhaL Lhe hell happened Lo your car?" was all hls cllenL could say as uave walked
pasL hlm dlrecLly Lo Lhe klLchen
lL was Llme Lo have anoLher shake 1he calorles were noL opLlonal
Calnlng more Lhan 180 pounds of muscle ls posslble as ls squaLLlng wlLh fourLeen 43pound plaLes
on Lhe bar buL nelLher ls common uolng Lhe uncommon requlres uncommon behavlor 8ule #1 for
uave eaLlng would noL always be for en[oymenL
lf you're aLLempLlng Lo galn large amounLs of muscular welghL lL won'L always be en[oyable for you
elLher 1hls ls parLlcularly Lrue for Lhe flrsL week
8uckle up and geL Lhe [ob done








Lnd of ChapLer noLes
16 ?es ln case you mlssed lL earller Lhls ls a welghL llfLlng maneuver
17 Med school mnemonlc for suplnaLed" lmaglne eaLlng soup" ouL of a cupped hand
18 1hese are recLangular frames wlLh plns LhaL can be seL aL varlous helghLs Lo caLch welghLs lf
dropped l Lraln solo and do almosL all of my barbell exerclses ln a ower 8ack

CCCAM'S 8C1CCCL ll
1he llner olnLs
lL's Lhe llLLle deLalls LhaL are vlLal LlLLle Lhlngs make blg Lhlngs happen
!ohn Wooden Pall of lame nCAA baskeLball coach (10 nCAA LlLles ln 12 years)
Common CuesLlons and CrlLlclsms
CAn 1PlS l8LCuLnC? 8LALL? 8L LnCuCP?
?es uoug McCuff Mu compares burn heallng Lo muscle Llssue heallng Lo explaln


8ulldlng muscle ls acLually a much slower process Lhan heallng a wound from a burn whlch Lyplcally
Lakes one Lo Lwo weeks A burn heals from Lhe ecLodermal germ llne where Lhe heallng raLe ls
relaLlvely fasLer because eplLhellal cells Lurn over qulckly lf you scraLch your cornea for lnsLance lL's
generally golng Lo be healed ln 812 hours Muscle Llssue ln conLrasL heals from Lhe mesodermal
germ llne where Lhe heallng raLe ls Lyplcally slgnlflcanLly slower All ln allwhen you separaLe all Lhe
emoLlon and poslLlve feedback LhaL people derlve from Lhe Lralnlng experlencesolld blologlcal daLa
lndlcaLe LhaL Lhe opLlmal Lralnlng frequency for Lhe vasL ma[orlLy of Lhe populaLlon ls no more Lhan
once a week
lor a much more lndepLh dlscusslon of recovery lnLervals especlally lf you're sclencelncllned l
suggesL ur McCuff's book 8ody by Sclence
PCW uC l uL1L8MlnL S1A81lnC WLlCP1S?
1he flrsL A and 8 workouLs wlll be longer Lhan subsequenL workouLs as you need Lo use Lrlaland
error Lo deLermlne sLarLlng welghLs
uo Lhls by performlng seLs of flve repeLlLlons ln each exerclse wlLh one mlnuLe of resL ln beLween
Cadence should be fasL buL conLrolled on Lhe ralslng and Lwo Lo Lhree seconds on Lhe lowerlng uo
noL perform more Lhan flve reps per seL lf you can llfL more walL a mlnuLe lncrease Lhe welghL Len
pounds or 10 (whlchever ls less) and aLLempL agaln 8epeaL Lhls unLll you compleLe fewer Lhan flve
reps
AfLer you fall Lo compleLe flve reps calculaLe 70 of your lasL full flve rep seL 1ake a LhreemlnuLe
resL and perform a 3/3 cadence seL Lo fallure uslng Lhls welghL CongraLulaLlons you [usL performed
your flrsL proper seL Lo fallure for Lhls exerclse and Lhls welghL wlll be your sLarLlng polnL for
Cccam's roLocol lor Lhe shoulder press use 60 of Lhe lasL successful flve rep seL lnsLead of 70
LeL's look aL a hypoLheLlcal flrsL workouL A performed on a Monday Pere ls how Lhlngs mlghL look
for a semlLralned 130pound male dolng Lhe pulldown (welghLs wlll dlffer from person Lo person of
course and LhaL's why you budgeL aL leasL an hour for Lhese flrsL workouLs)
90 lbs 3 reps (f/2)19
(1mln resL)
100 lbs 3 reps (f/2)
(1mln resL)
110 lbs 3 reps (f/2)
(1mln resL)
120 lbs 3 reps (f/2)
(1mln resL)
130 lbs 4 reps (f/2) (he falled Lo compleLe 3 reps so 120 lbs was Lhe lasL full 3rep seL)
1hen we do Lhe maLh 120 07 84 and we round up or down Lo Lhe nearesL welghL we can
acLually use on a machlne or bar whlch leads us Lo 83 pounds
(3mln resL)
83 lbs 84 Lo fallure (3/3)
1he 84 [usL means your fallure was reached aL 8 + 4/10 of a repeLlLlon
1ake a flvemlnuLe resL Lhen repeaL Lhls process wlLh Lhe shoulder press Cnce flnlshed wlLh Lhls flrsL
workouL A record Lhe LargeL welghLs you wlll use for your nexL A Slnce Lhls A was done on a
Monday your nexL few workouLs wlll look llke Lhls
(!usL flnlshed MondayWorkouL A)
1hursdayWorkouL 8
SundayWorkouL A
WednesdayWorkouL 8
SundayWorkouL A (noLlce Lhe planned lncrease Lo 3 resL days precedlng Lhls workouL)
PCW uC l Auu WLlCP1?
lf you compleLe your requlred mlnlmum of reps add 10 pounds or 10 of Lhe LoLal welghL ln Lhe
subsequenL workouL whlchever ls greaLer ln Lhe example above we crossed our sevenrep
Lhreshold wlLh 83 pounds ln Lhe pulldown so we wlll lncrease Lhe welghL Lo 93 pounds for Lhe nexL
workouL as a 10 lncrease would be less aL 933 pounds
1o malnLaln Lhls raLe of progress for even Lwo monLhs you wlll need Lo eaL llke lL's your [ob Add
shakes or mllk lf whole food ls Loo dlfflculL
WPA1 ll l MlSS A WC8kCu1 uuL 1C 18AvLL?
lL ls beLLer Lo Lake an addlLlonal one Lo Lhree days off Lhan Lo halfass a workouL wlLh dlfferenL
equlpmenL LhaL makes lL lmposslble Lo deLermlne progress or proper welghLs when you reLurn 1here
ls noLhlng Lo be losL by an addlLlonal one Lo Lhree days of resL
1he oLher soluLlon ls Lo always use free welghLs wlLh sLandard Clymplc barbells as Lhese wlll be
unlversal and comparable beLween faclllLles lreewelghL opLlons are ouLllned ln Lhe precedlng
chapLer
WPA1 ll l uCn'1 MAkL 1PL 1A8CL1 nuM8L8 Cl 8LL1l1lCnS?
1hls means one of Lwo Lhlngs elLher you dldn'L sLlmulaLe growLh mechanlsms (lnsufflclenL fallure
durlng Lhe lasL workouL) or you haven'L recovered (lnsufflclenL resL/food)
lf you mlss your LargeL by more Lhan one repeLlLlon on Lhe flrsL exerclse of a glven workouL go home
Lake Lhe nexL day off Lhen repeaL Lhe workouL
LeL's say you're scheduled for workouL A on a Monday 1he flrsL exerclse ls closegrlp pulldowns and
your LargeL number of repeLlLlons ls a mlnlmum of seven lf you compleLe slx good repeLlLlons or
more compleLe Lhe enLlre workouL lf you don'L compleLe slx repeLlLlons for pulldowns do nC1
proceed Lo Lhe shoulder press
lnsLead plck up your gym bag and go home 8esL 1uesday ensure proper nuLrlenL lnLake by eaLlng a
Lon and come ln Wednesday prepared Lo crush boLh exerclses and proceed as planned
lf you fall before Lhe requlslLe number of reps do noLas many people dodecrease Lhe welghL and
do anoLher seL (called a dropdown" or breakdown" seL) uo noLhlng buL leave lf you haven'L
recovered you haven'L recovered ConLlnulng can easlly sLagnaLe you for Lwo weeks or more
CuLLlng a workouL shorL Lakes Lremendous selfconLrol and runs counLer Lo gym culLure
8e smarL and opL for a 48hour rebooL lnsLead of a Lwoweek or Lhree week rebooL
LasL buL noL leasL lf you abandon a workouL because you mlss a seL add anoLher recovery day
beLween all workouLs movlng forward ln effecL you're [usL acceleraLlng Lhe planned decrease ln
frequency 1here ls very llLLle downslde Lo dolng Lhls 1wenLyfour hours of addlLlonal Llme cannoL
hurL you buL underrecoverlng wlll screw up Lhe enLlre process
PCW MAn? CALC8lLS SPCuLu l CCnSuML?
lf you fall Lo galn welghL afLer addlng mllk and shakes chances are LhaL you have a medlcal condlLlon
lL shouldn'L be necessary Lo counL calorles and l never have
1here ls one excepLlon
lf you belleve you're dolng everyLhlng rlghL and sLlll aren'L addlng pounds conflrm LhaL you aren'L
vasLly overesLlmaLlng your food lnLake and hence undereaLlng CounL calorles and welgh food for a
24hour perlod
lor recordlng llke Lhls l use Lhe Lscall food scale whlch allows me Lo lnpuL Lhe code for a food
provlded ln an lncluded manual Lo deLermlne Lhe proLeln carbohydraLe and faL breakdown
Lnsure LhaL you are eaLlng 20 calorles per pound of lean bodywelghL for 10 pounds more Lhan your
currenL lean bodywelghL noLe LhaL Lhls ls noL necessarlly your ulLlmaLe LargeL welghL (assumlng you
wanL Lo galn more Lhan 10 pounds) Ad[usL Lhls LargeL number on a weekly basls
LeL's say you are 160 pounds lean bodywelghL (deLermlned by body composlLlon LesLlng) and wanL Lo
have 180 pounds of lean mass ?ou would check your dleL Lo ensure LhaL you are consumlng 170 20
3400 calorles 1hls ls Lhe absoluLe rockboLLom mlnlmum and also applles Lo nonworkouL days
All LhaL sald remember you shouldn'L have Lo counL calorles
keep lL slmple and you wlll galn lf Lhe number on Lhe scale lsn'L geLLlng blgger eaL more
8u1 WPA1 A8Cu1 CA8ulC?
1hlnk you need Lo hlL Lhe sLaLlonary blke or run Lo malnLaln or lmprove aeroblc capaclLy? 1hls lsn'L
always Lhe case uoug McCuff Mu explalns
lf you are lnLenL on lmprovlng your aeroblc capaclLy lL's lmporLanL Lo undersLand LhaL your aeroblc
sysLem performs aL lLs hlghesL when recoverlng from lacLlc acldosls AfLer your hlghlnLenslLy
workouL when your meLabollsm ls aLLempLlng Lo reduce Lhe level of pyruvaLe ln Lhe sysLem lL does
so Lhrough Lhe aeroblc sub[ugaLlon of meLabollsm slnce muscle ls Lhe baslc mechanlcal sysLem
belng served by Lhe aeroblc sysLem as muscle sLrengLh lmproves Lhe necessary supporL sysLems
(whlch lncludes Lhe aeroblc sysLem) musL follow sulL
lf you're a sprlnLer or maraLhoner can you prepare wlLh welghL Lralnlng alone? Cf course noL 8uL lf
you're a noncompeLlLlve aLhleLe looklng Lo avold cardlovascular dlsease do you need Lo spend hours
splnnlng your wheels llLerally or flguraLlvely? no 1he arLlflclal separaLlon of aeroblc and anaeroblc
(wlLhouL oxygen) meLabollsm mlghL be useful for selllng aeroblcs a markeLlng Lerm popularlzed by
ur kenneLh Cooper ln 1968 buL lL's noL a reflecLlon of reallLy
Cccam's roLocol develops boLh anaeroblc and aeroblc sysLems
WPA1 ll l'M An A1PLL1L?
1hough lL depends on Lhe sporL lf you are a compeLlLlve aLhleLe wlLh frequenL sporLs Lralnlng l
would suggesL a proLocol deslgned for maxlmal sLrengLh galn and mlnlmal welghL galn See
LfforLless Superhuman"
WCn'1 1PlS SLLu Cl Lll1lnC MAkL ML SLCW?
1hough Lhls program ls noL deslgned for aLhleLes (agaln see LfforLless Superhuman" for LhaL) Lhere
ls no evldence LhaL a 3/3 llfLlng cadence wlll make you slow LeL's Lake a look aL one counLerexample
ln a sporL where speed ls paramounL Clymplc llfLlng
ln 1973 an Clymplc welghL llfLlng Leam wlLh no prlor experlence was formed aL ueLand Plgh School
ln llorlda 1helr maln Lralnlng proLocol was slow mosLly eccenLrlc (lowerlng) llfLlng 1he Leam wenL
on Lo amass more Lhan 100 consecuLlve compeLlLlve wlns and remalned undefeaLed and unLled for
seven years
LeLLlng welghL Lralnlng dlsplace sklll Lralnlng ls whaL makes aLhleLes slower A focus on muscles
shouldn'L replace a focus on sporL lor compeLlLors ouLslde of Lhe lron game llfLlng ls a means Lo an
end lL shouldn'L lnLerfere wlLh oLher sporLspeclflc Lralnlng
WPA1 A8Cu1 WA8MuS?
1ake 60 of your work welghL for each exerclse ln a glven workouL and perform Lhree reps aL a 1/2
cadence (1 second up 2 seconds down) 1hls ls done Lo spoL [olnL problems LhaL could cause ln[urles
aL hlgher welghLs noL Lo warm up" per se rep seLs for all exerclses should be performed prlor Lo
your flrsL real seL aL 3/3
ln pracLlcal Lerms Lhe flrsL few repeLlLlons of each work seL acL as Lhe warmup l have never had a
Lralnee ln[ured uslng Lhls proLocol
PCW SPCuLu l WC8k Cu1 Wl1P A A81nL8?
lf you work ouL wlLh a parLner ensure LhaL your resL lnLervals remaln conslsLenL 1hree mlnuLes
should noL bleed lnLo Lhree and a half because your parLner ls soclallzlng or slow ln changlng welghLs
1hls ls nonnegoLlable l have always llfLed alone and use Lralnlng Llme as nearmedlLaLlve me" Llme
whlch Lhe counLlng of cadence relnforces Many people beneflL Lremendously from workouL
parLners buL l don'L appear Lo be one of Lhem
1he exerclses are chosen Lo be safe when performed alone Lven lf you elecL Lo Lraln wlLh parLners
do noL leL parLners help you lL wlll lead Lo Lhem llfLlng Lhe welghL whlle shouLlng All you!" 1hls
makes lL lmposslble Lo know how much welghL you acLually llfLed
leel free Lo llfL LogeLher buL fall alone
WPA1 A8Cu1 u8C SL1S 8LS1AuSL Anu C1PL8WlSL Lx1LnulnC lAlLu8L?
1hls lsn'L needed and screws up your ablllLy Lo conLrol varlables keep lL slmple and follow Lhe rules
MosL advanced Lralners who use oneseLLofallure meLhodologles have observed beLLer resulLs from
noL exLendlng fallure lf you cannoL move Lhe reslsLance lL means you have falled LxLendlng lL [usL
consumes resources LhaL could be applled Lo growLh
lSn'1 x 8L11L8 1PAn ?? CAn l lnSL81 CPAnCL 1C 8C1CCCL?
lf you wanL Lo be a compeLlLlve powerllfLer you wlll need anoLher program
lf you wanL Lo be ouLsLandlng ln oLher llfLs you need anoLher program
lor Lhe purposes of galnlng 10+ pounds of faLfree mass ln four weeks however Lhls program does
noL requlre any modlflcaLlon whaLsoever
lf you wanL someLhlng else choose someLhlng else CLherwlse don'L change lL
CAn l !uS1 WC8k Cu1 LvL8? 12 C8 24 uA?S AS Cu8u x SuCCLS1S? l'M S1lLL CL11lnC S18CnCL8
1here are some Lralners who advocaLe Lralnlng as lnfrequenLly as posslble Lo produce sLrengLh galns
1hls can mean one workouL per monLh ln some cases
1hls lsn'L a bad Lhlng buL leL us make an lmporLanL dlsLlncLlon


uolng Lhe leasL posslble Lo experlence sLrengLh galns
vs
uolng Lhe leasL necessary Lo maxlmlze slze galn
1he laLLer ls Lhe ob[ecLlve of Cccam's roLocol
1lssue growLh ls our hlghesL prlorlLy even Lhough Lhere wlll be slgnlflcanL sLrengLh galns uoubllng
and Lrlpllng of your llfLs ln one Lo Lwo monLhs as nell and oLher Lralnees have experlenced ls noL
uncommon
1o supporL a hlgh raLe of faLfree growLh we need Lo overfeed and dlrecL Lhose excess calorles Lo
muscle 1hls ls accompllshed by sLlmulaLlng proLeln synLhesls and lncreaslng Lhe lnsulln senslLlvlLy of
muscle Llssue lLself Lhrough acLlvaLlon (LranslocaLlon) of Lhe CLu14 glucose LransporLers 8ecall from
uamage ConLrol" LhaL Lhe laLLer ls besL done Lhrough exerclse as we don'L wanL Lo overdose on
lnsulln
lf you work ouL [usL once a monLh Lhls mlghL represenL one wholebody CLu14 wlndow per monLh
for effecLlve overfeedlng 1hls ls unaccepLable for us and we'll alm for one workouL per week aL a
mlnlmum
WPA1 1C uC ll ?Cu8 CAlnS SLCW Wl1P CnL SLSSlCn L8 WLLk?
8aLher Lhan dolng one fullbody workouL every 1014 days for example LesL a spllL rouLlne Lo
faclllLaLe sLrengLh galns whlle lncreaslng your CLu14 wlndows Lo aL leasL Lwo per week
1hls ls how you geL very blg very fasL wlLhouL geLLlng very faL
l've successfully used Lhe followlng LhreeworkouL spllL mosL noLably ln 1997


Sesslon 1 ushlng exerclses
Sesslon 2 ulllng exerclses
Sesslon 3 Leg exerclses
lf you are uncondlLloned or decondlLloned (aLrophled) Lake one day beLween workouLs (eg
pushlng one day off pulllng one day off legs one day off ad nauseam) for Lhe flrsL Lwo weeks Lwo
days beLween workouLs for Lhe nexL Lhree weeks Lhen move Lo Lhree days beLween workouLs
1he exerclses l used all performed aL 3/3 were
ush
- lncllne bench press
- ulps (add welghL when posslble)
- ShoulderwldLh grlp shoulder press (never behlnd Lhe neck)


ull
- ullover
- 8enL row
- Closegrlp suplnaLed (palms faclng you) pulldowns
- Slow shrugs wlLh dumbbells (pause for Lwo seconds aL Lhe Lop)


Legs
- Leg press wlLh feeL shoulder wldLh (do hlgher reps on Lhls aL leasL 120 seconds before fallure)
- AdducLlon machlne (brlnglng Lhe legs LogeLher as lf uslng Lhe 1hlghmasLer)
- PamsLrlng curl
- Leg exLenslon
- SeaLed calf ralses


ln reLrospecL l belleve Lhls volume of exerclses Lo be excesslve for mosL Lralnees uslng Lhe flrsL Lwo
exerclses llsLed for each workouL wlll produce aL leasL 80 of Lhe deslred galns wlLh less rlsk of
plaLeaulng






lL's [usL waLer welghL"
1hls dlsmlsslve commenL ls common ln Lhe llfLlng and dleL worlds
now carrylng so much subcuLaneous waLer LhaL your head looks llke a Cabbage aLch kld ls bad
Powever purposefully puLLlng more fluld and subsLraLe ln speclflc parLs of muscle Llssue can be
lncredlbly useful 1here are Lwo dlfferenL Lypes of muscular growLh LhaL you can use Lo your
advanLage wlLh a blL of lnslde knowledge
1he names of boLh sound compllcaLedmyoflbrlllar and sarcoplasmlcbuL Lhe dlfference ls really
very slmple



LeL's sLarL wlLh a baslc prlmer on muscle flbers
Lvery muscle flber has Lwo maln parLs myoflbrlls whlch are cyllnder shaped fllamenLs LhaL conLracL
Lo creaLe movemenL and Lhe sarcoplasm whlch ls Lhe fluld surroundlng Lhe myoflbrlls LhaL conLalns
glycogen sLores and mlLochondrla Lo provlde energy (A1)
Myoflbrlllar hyperLrophy20 can be LhoughL of as growLh for maxlmal sLrengLh 1he myoflbrlls ln Lhe
muscle flber lncrease ln number addlng prlmarlly sLrengLh and some slze Lo Lhe muscle 1hls klnd of
muscle growLh ls achleved by hlgh Lenslondolng one Lo flve reps aL 8090 of your onerepeLlLlon
maxlmum for example 1he sLrengLh ouLpuL ls llmlLed Lo brlef lnLervals as you're developlng fasL
faLlgulng Lype 2 muscle flbers
Sarcoplasmlc hyperLrophy can be LhoughL of as growLh for maxlmal slze or anaeroblc faLlgue
reslsLance 1he volume of fluld ln Lhe sarcoplasm lncreases lnsLead of Lhe myoflbrlls addlng prlmarlly
slze and some sLrengLh Lo Lhe muscle 1hls klnd of muscle growLh ls achleved Lhrough meLabollc
adapLaLlonsdolng 812 reps Lo fallure aL a submaxlmal 6080 of your onerepeLlLlon maxlmum
for example
8uL whlch ls beLLer? ls sarcoplasmlc hyperLrophy useless noLhlng more Lhan waLer?
llrsL Lhlngs flrsL Lhe clalm LhaL lL's noLhlng more Lhan waLer" doesn'L square wlLh Lhe sclence
uehydraLlon of even 4 bodywelghL can decrease muscular endurance 1317 More relevanL Lo
Llssue growLh researchers such as ur Clyde Wllson of uCSl School of Medlclne belleve LhaL waLer
effecLlvely acLs as a LranscrlpLlon facLormuch llke LesLosLerone or growLh hormonefor proLeln
producLlon 1here ls evldence LhaL growLh facLors are Lrlggered by cell volume regulaLlng elemenLs
(Cv8L) LhaL ln effecL Lell unA Lo repllcaLe when lnLracellular hydraLlon ls opLlmal lf LhaL weren'L
enough as ur uoug McCuff has polnLed ouL when Lhe waLerconLalnlng lnLerlor of Lhe cell ls
maxlmally hydraLed recepLors for hormones slLLlng as Lhey do on Lhe surface of Lhe cell
membrane become maxlmally convexed lnLo Lhe envlronmenL where Lhe hormones are clrculaLlng
Lhus allowlng for maxlmal hormonal lnLeracLlon wlLh Lhe recepLor slLes"
!usL waLer 8ah
Second Lhe sarcoplasmlc volume lncrease ls noL [usL a fluld (waLer) lncrease lL also corresponds Lo
more mlLochondrla more glycogen and larger sLores of boLh adenoslne LrlphosphaLe (A1 Lhe
energy currency of cells) and phosphocreaLlne (C a hlghenergy reserve) noL Lo menLlon lncreased
caplllarlzaLlon from such Lralnlng whlch resulLs ln more efflclenL nuLrlenL dellvery Lhrough addlLlonal
blood vessels
1hls ls why nell galned an average of 4863 sLrengLh on hls exerclses (100 on one) ln four weeks
uslng whaL would be consldered a sarcoplasmlc llfLlng proLocol 1hese sLrengLh lncreases are
lmpresslve by any measure myoflbrlllar or oLherwlse
Wlll Cccam's roLocol glve you more sLrengLh Lhan a proLocol speclflcally deslgned for maxlmal
sLrengLh? no LhaL's whaL Lhe chapLer LfforLless Superhuman" ls for 8uL can Cccam's make you
much much sLronger and allow you Lo surpass mosL people ln Lhe gym? ?es
1he concluslon Lo declde on Lhe besL program for you you need Lo know your ob[ecLlve
As usual Lhe more speclflc your goal and Lhe more preclse your Lralnlng Lhe beLLer your resulLs wlll
be








Lnd of ChapLer noLes
19 (f/2)" lndlcaLes fasL buL conLrolled" on Lhe llfLlng porLlon and a Lwosecond lowerlng
20 Also called sarcomerlc hyperLrophy


lM8CvlnC SLx

1PL 13Mlnu1L lLMALL C8CASM
arL un
1he pleasure of llvlng and Lhe pleasure of Lhe orgasm are ldenLlcal LxLreme orgasm anxleLy forms
Lhe basls of Lhe general fear of llfe
Wllhelm 8elch AusLrlan psychologlsL (18971937)
An orgasm a day keeps Lhe docLor away
Mae WesL Amerlcan acLress and sex symbol (18921980)
900 M CSPA 1PAl 8LS1Au8An1 SAn l8AnClSCC
My 1hal food hovered beLween my plaLe and my mouLh broccoll dangllng off Lhe fork 1hen lL fell l
was focused more on Lhe conversaLlon Lhan Lhe eaLlng
lor almosL all women Lhe mosL senslLlve parL of Lhe cllL wlll be Lhe upperlefLhand quadranL from
Lhelr perspecLlve around one o'clock from Lhe man's perspecLlve"
1allulah Sulls a speclallsL ln female e[aculaLlon paused Lo Lake a slp of waLer and ralsed her eyes Lo
meeL mlne
SomeLlme you should really Lry and meeL nlcole uaedone"
1allulah was an old frlend and had now become my flrsL orgasm conslgllere l wroLe Lhe name down
on a noLe and we meandered from our lovellfe caLchup Lo oLher Loplcs
1wo hours laLer we seLLled Lhe blll and l walked her Lo her car As we ambled over Lhe crosswalk l
Lurned Lo her and [oked
now all l need Lo do ls flnd a beauLlful slngle glrl who's never had an orgasm"
lL was a funny endlng Lo a funny nlghL
LlLLle dld l reallze how lmporLanL Lhe noLe ln my pockeL would become
1he CuesL
LxacLly 24 hours laLer serendlplLy enLered sLage lefL
l was en[oylng lrench food and a boLLle of 8ordeaux wlLh a 23 year old female yoga lnsLrucLor new
Lo San lranclsco fresh from Lhe MldwesL 1alk drlfLed Lo Lhe slngles scene and Lhen Lo her culLure
shock ln places llke Lhe CasLro where drag queens and Lranssexuals have dlnner nexL Lo doLcom
mllllonalres noLhlng ls Laboo and she was [usL geLLlng accllmaLed Sl ls afLer all Lhe world's caplLal
clLy of sexual exploraLlon
Several glasses furLher lnLo Lhe evenlng she casually admlLLed LhaL she'd never experlenced an
orgasm Pow we goL Lo LhaL Loplc l don'L remember buL l looked around Lo see lf Cod was playlng a
Lrlck on me l've never won Lhe owerball loLLery buL l felL llke l had
My daydream was lnLerrupLed when her followup commenL slapped me back Lo reallLy
lL's flne Lhough l've reallzed LhaL sex [usL lsn'L LhaL lmporLanL"
1lmeouL
WhaL?!" l blurLed a llLLle Loo loudly (1hank you wlne)
1hls gorgeous woman ln her prlme leL's call her Clselle had comparLmenLallzed sex as an
unlmporLanL and unlnLeresLlng acLlvlLy As Lhe drlnks flowed and we conLlnued Lo Lalk lL became
clear LhaL Lhls raLlonallzaLlon was a dlrecL producL of her lnablllLy Lo fully en[oy lL
And so lL came Lo be LhaL l made her a drunken promlse l would flx her lnablllLy Lo orgasm noL LhaL
nlghL noL necessarlly Lhrough me1 buL somehow
ln reLrospecL lL was a foollsh and overconfldenL promlse 8uL wlLh alcohol lnduced opLlmlsm on my
slde l vlewed lL as a waLershed momenL an opporLunlLy Lo harness my CCu for Lhe greaLer good
MosL men assume Lhey klndasorLa undersLand female anaLomy buLLhe upperlefL quadranL aL
one o'clock? 1haL was a new one
1allulah had glven me a gllmpse of a dlfferenL world alLogeLher
LaLer LhaL evenlng somewhere beLween Wlklpedla and ornPub l reallzed Clselle wasn'L alone Sex
researcher Shere PlLe had long ago concluded LhaL 70 of uS women couldn'L experlence orgasm
from lnLercourse and Alfred klnsey's daLa suggesLed LhaL up Lo 30 of uS women weren'L able Lo
achleve orgasm aL all
My quesL for Lhe eluslve female C" had begun
1he ouLcome four weeks laLer was beLLer Lhan l ever could have lmaglned
l was able Lo faclllLaLe orgasms (Lhe word faclllLaLe wlll be explalned laLer) ln every woman who acLed
as a LesL sub[ecL2
1he resulLs Lhose who'd never experlenced manualonly orgasm were able Lo do so and Lhose
who'd never experlenced peneLraLlononly orgasm were also able Lo do so 1he success raLe was
100
Pere ls whaL l learned
1he rocess
1he mornlng afLer wlne wlLh Clselle l wroLe down a number of quesLlons LhaL seemed llke good
sLarLlng polnLs Several of Lhem relaLed Lo exLendlng male endurance lf LhaL were Lo prove a llmlLlng
facLor l flgured l mlghL need Lo Lraln men Lo become Lnerglzer bunnles
Some of Lhe assumpLlons reflecLed ln Lhe wordlng Lurned ouL Lo be LoLally wrong buL here are my
orlglnal quesLlons


1 Pow do you Lweak Lhe mosL common sexual poslLlons Lo make lL more llkely LhaL Lhe woman wlll
orgasm?
2 Pow can you reduce Lhe refracLory perlods (Lhe erecLlon lmposslble perlod afLer e[aculaLlon) for
men? 1hls would allow more sesslons per nlghL
3 ls lL posslble for men Lo have mulLlple orgasms wlLhouL e[aculaLlng?3
4 Pow do you keep lLLhe hooha LhaL lsfrom sLreLchlng ouL over Llme? (A female frlend lnslsLed
l Lhrow Lhls one ln)4


Cnce l had quesLlons l needed some answers lor LhaL l would need Lwo Lhlngs experLs and loLs of
pracLlce
llrsL Lhlngs flrsL experLs
1here ls no shorLage of howLo sexual lnformaLlon lrom Chlgong enls (compeLes wlLh Lhe lron
enls kunglu school noL klddlng) Lo orgasm Lralnlng on elaboraLe vlbraLorsaddle machlnes llke Lhe
Syblan lL's a paradoxofcholce problem Conslderlng Lhe opLlons l sLarLed Lo Lhlnk LhaL l mlghL be
reenacLlng 1he Snow Leopard by eLer MaLLhlessen
ln 1973 eLer Lraveled wlLh zoologlsL Ceorge Schaller 230 mlles lnLo Plmalayan noman'sland ln
search of Lhe nearmyLhlcal snow leopard noL Lo be a spoller buL he dldn'L flnd Lhe goddamn caL Pe
saw rare mounLaln sheep foxes wolveseven slgns of Lhe snow leopard lLselfbuL lL was never
found
lorLunaLely eLer's experlence led Lo a 8uddhlsLllke search for meanlng and a beauLlful classlc ln
naLure wrlLlng l doubLed l could pull Lhe same beauLy ouL of lron enls kunglu My quesL was allor
noLhlng and lL needed a happy endlng ln all senses

l had no cholce buL Lo narrow down Lhe fleld Lo flnd someone who'd already Lrled everyLhlng
1here was only one place Lo look
nlna and 400 Pollywood nlghLs
nlna ParLley became a reglsLered nurse ln 1983 afLer graduaLlng magna cum laude from San
lranclsco SLaLe unlverslLy
She also sLarLed sLrlpplng her sophomore year whlch led Lo experlmenLlng ln adulL fllms lL was noL a
college phase nlna has slnce sLarred or feaLured ln more Lhan 630 porn fllms and ls one of Lhe mosL
recognlzed and respecLed names ln Lhe buslness LexlngLon SLeele Lhe only person ever Lo wln Lhe
Avn (Lhe Cscars of porn) Male erformer of Lhe ?ear Award Lhree Llmes (Lhree Llmes!) has publlcly
sLaLed wlLhouL heslLaLlon" LhaL Lhe slngle greaLesL sexual experlence of hls llfe was wlLh nlna
My frlend SylvesLer norwood3 laLer Lold me Lhe same Lhlng
8uL W1l?
Pls confesslon confused me noL because l doubLed nlna had Lhe skllls 8uL how Lhe hell dld SylvesLer
enLer Lhe plcLure? 1he same wellbehaved !ewlsh boy Loo shy Lo Lalk Lo glrls?
Shlmmer and fade Lo reenacLmenL SLralghL ouL of 8lpley's 8elleve lL or noL SylvesLer's mom
aLLended a group dlnner ln 8erkeley Callfornla LhaL nlna also happened Lo be aLLendlng and Lhe
Lwo ended up seaLed nexL Lo each oLher Mrs norwood came home and sald Lo Lhen22yearold
SylvesLer Cuess who l was aL dlnner wlLh? A famous porn sLar nlna ParLley Pave you ever heard of
her?"
SylvesLer nearly choked ln hls secreL double llfe he had a huge collecLlon of vldeos feaLurlng nlna
hls personal snow leopard
Mom l have Lo meeL her lf l never do anyLhlng agaln ln Lhls llfe l MuS1 meeL nlna ParLley"
1hree days of lnslsLenL begglng and nagglng laLer SylvesLer's mom ralsed a hand and plcked up Lhe
phone
Pl nlna lL's Mrs norwood l had such a wonderful Llme meeLlng you aL Lhe parLy LlsLen l have a
quesLlon for you uo you ever make love Lo younger men?"
nlna's answer Why yes! l love breaklng ln younger men buL only once"
And so lL happened
Summary CoolesL mom ever
A decade laLer SylvesLer ls sLlll frlends wlLh nlna and he lnLroduced us vla emall 1he Lwohour
phone call LhaL followed was a masLer's degree ln all Lhlngs sexual buL Lhe mosL acLlonable hlghllghLs
relaLed Lo (1) Lhe slngle mosL lmporLanL precondlLlon for female orgasm and (2) Lechnlcal
modlflcaLlons of poslLlons
1PL 8LCCnul1lCn WCMLn nLLu 1C S1L u 1C 1PL S1A81lnC LlnL ll8S1
no man can glve you an orgasm Pe can only help you do lL yourself"
1hls ls why l used Lhe word faclllLaLe earller llrsL and foremosL nlna emphaslzed a woman has Lo be
comforLable masLurbaLlng lf she doesn'L masLurbaLe regularly she'll be more Lrouble baggage
wlse Lhan lL's worLh unless you geL off on belng Lhe flxer She has Lo aL leasL come up Lo Lhe sLarLlng
llne and be comforLable converslng wlLh her own orgasmlc poLenLlal" lor years nlna herself was Loo
embarrassed Lo show her C face"her face durlng orgasmLo parLners Lhlnklng lL was ugly or
unaLLracLlve noL reallzlng LhaL men go nuLs for lL 1he woman needs Lo know how beauLlful and
exclLlng she ls ln LhaL sLaLe"
1ruer words never spoken
1o Lhose women who don'L masLurbaLe nlna recommends sLarLlng ln small lncremenLs flve mlnuLes
a nlghL before bed or lmmedlaLely afLer waklng up and llsLenlng Lo selfLalk WhaL ls your head
Lelllng you? unwarranLed gullL and shame? 8oLh wlll pass wlLh pracLlce and you musL be
comforLable solo before lL's posslble wlLh someone else
1hlrLy mlnuLes afLer Lhe lnLervlew wlLh nlna l called Clselle6 1he verdlcL she never masLurbaLed
She was Lhe eldesL daughLer ln her famlly an unexpecLed recurrlng Lheme l found among lnorgasmlc
women and had been ralsed CaLhollc Per moLher used scare LacLlcs wlLh rellglous overLones
repeaLlng phrases llke l hope your declslon Lo absLaln lncludes rememberlng your falLh" 1hls fueled
a feellng of obllgaLlon Lo be a role model for her younger slsLers and Lhe end producL was
predlcLable she dlsallowed herself pleasure vlewlng lL as a hazard and was now well on Lhe paLh Lo
asexuallLy
SLep 1 l gave Clselle who'd agreed Lo play along Lhe book Sex for Cne by 8eLLy uodson7 along wlLh
a homework asslgnmenL Lo masLurbaLe prlor Lo bed for flve mlnuLes each nlghL
1hen l crossed my flngers
1he nexL few weeks would show lf her dlscomforL and dlslnLeresL could be flxed Lhrough slmple
condlLlonlng
ln boxlng Lhere ls an expresslon Lveryone has a plan unLll Lhey geL hlL" lor Clselle and oLher
women l laLer lnLervlewed lL seemed LhaL Lhey ofLen had 8ockyllke sexual confldence unLll game
Llme wlLh a parLner when all Lhe burled lnsecurlLles surfaced desplLe (or perhaps because of) Lhelr
besL efforLs Lo suppress Lhem lL was pracLlce faclng Lhese demons LhaL Lhey needed noL beLLer self
Lalk MasLurbaLlon lL was
l hoped flve mlnuLes of nlghLly homework would be enough
1PL CSl1lCnS 8LClSlCn Anu 8LSSu8L
nlna emphaslzed Lwo sllghL modlflcaLlons Lo mosL poslLlons


1 Changlng Lhe angle of peneLraLlon so LhaL Lhe head of Lhe penls makes more conLacL wlLh Lhe
female gspoL whlch ls generally abouL a quarLer ln slze and one Lo Lwo lnches lnslde Lhe vaglna on
Lhe Lop slde lf Lhe male lnserLs an lndex flnger up Lo Lhe second knuckle (palm up) and makes a
comehlLher moLlon Lhe flngerLlp should Louch a spongellke Llssue or be wlLhln an lnch of lL 1hls ls
Lhe gspoL
2 Changlng Lhe pressure of Lhe poslLlon so LhaL Lhe man's pelvlc bone ls ln dlrecL conLacL wlLh Lhe
cllLorls


1he descrlpLlons LhaL follow are based on nlna's suggesLlons as well as my cough research LesLlng
1he Lhree poslLlons descrlbed were chosen because Lhe woman need noL necessarlly sLlmulaLe
herself as would be Lhe case ln doggy sLyle
lmprovedAngle Mlsslonary
Cn Lhe faclng page noLlce LhaL Lhe woman's hlps are elevaLed on a plllow Lo LllL her hlps Loward her
head nlna suggesLs buckwheaL hull plllows whlch are flrm and unllke foam or feaLher plllows don'L
collapse l fell ln love wlLh Lhem ln !apan as Lhe hulls conform Lo your head and neck Lo offer Lhe
perfecL nlghL's sleep 1hey conform equally well Lo female buLLocks whlle keeplng Lhem a perfecL slx
or so lnches off Lhe bed
1he man Lhen moves hls hlps as close as posslble Lo Lhe woman's hlps whlle keeplng hls heels under
hls buLLocks Pe should be slLLlng !apanesesLyle slLLlng on heels wlLh knees spread as wlde as ls
comforLable 1he lower he keeps hls hlps Lhe beLLer Lhe angle Lo hlL Lhe gspoL8 LxperlmenL wlLh
dlfferenL depLhs of peneLraLlon uslng a rhyLhm of nlne shorLer halflengLh peneLraLlons wlLh one
long ls parLlcularly effecLlve use Lhe boLLom of Lhe openlng of her vaglna as a fulcrum for Lhe penls
whlch wlll acL as a lever



1he woman should LesL (a) pulllng her knees Loward her chesL Lo LllL her hlps Loward her and (b)
placlng her feeL flaL on Lhe bed Lo elevaLe her hlps Cne wlll usually feel awesome whlle Lhe oLher
wlll feel awkward
noLe for Lhe blg genLs on long sLrokes lf your penls ls apL Lo hlL her cervlx ln Lhls poslLlon whlch ls
noL pleasanL for women open up" one hlp as Lhey say ln Lhe adulL fllm buslness uLLlng her
bellybuLLon aL Lwelve noon alm your penls aL Len or Lwo o'clock 1hls works for all poslLlons where
deep peneLraLlon ls posslble (doggy sLyle knees on shoulders eLc) aln lsn'L sexy unless Lhe woman
Lells you lL ls
lmprovedressure Mlsslonary
1o accompllsh Lhls poslLlon Lhe male musL shlfL hls welghL forward a few lnches llrsL he musL
sLralghLen hls legs (brlnglng Lhem closer LogeLher makes Lhls easler) so Lhe knees are off of Lhe bed
1hen he'll supporL more welghL on her pelvls (Lhe enLlre purpose) and hls arms



1hls changes Lhe angle of peneLraLlon so LhaL Lhe focal polnL of frlcLlon ls no longer Lhe head of Lhe
penls agalnsL Lhe vaglnal wall buL raLher Lhe man's pelvlc bone on Lhe woman's cllLorls 1hls kllls Lwo
blrds wlLh one sLone Lhe man can lasL far longer and Lhe woman recelves dlrecL cllLoral sLlmulaLlon
1hls modlflcaLlon was recommended by nlna buL she ls noL alone
1allulah was emphaLlc 1he numberone move l would offer Lo men ls Lhe LargeLed pelvlc grlndlng ln
Lhls poslLlon elLher movlng Lhe hlps ln small clrcles or slowly slde Lo slde"
l laLer found braclng Lhe abdomen muscles even exLendlng Lhem a blL and rocklng Lhe hlps back and
forLh ln a shorL one Lo Lwolnch moLlon Lo be mosL effecLlve lmaglne LhaL from [usL below your
navel Lo Lhe base of your penls you are connecLed Lo Lhe womannever lose conLacL wlLh Lhe
cllLorls lf you do Lhls rlghL expecL Lo feel llke you dld 1000 slLups Lhe nexL day
!usL as one frlend sald Lo me as l ground Lhe gears of my car on a sLeep hlll ln San lranclsco
lf you can'L flnd lL grlnd lL"
8ad advlce ln cars good advlce ln glrls
ConvenLlonal Cowglrl oslLlon vs
lmprovedressure Cowglrl oslLlon
lmprovedpressure cowglrl puLs Lhe woman on Lop and recreaLes Lhe same penlle poslLlon as ln
lmprovedpressure mlsslonary



1he man should noL be flaL on hls back nor should he be slLLlng sLralghL up Pe should be leanlng
back abouL 20 degrees 1hls can be accompllshed wlLh plllows on a bed or ldeally on an armless
chalr wlLh a back LhaL Lhe woman can hold on Lo 1he advanLage of Lhls poslLlon ls slmple Lhe
woman can conLrol Lhe moLlon
rofessor nlna offers Lhe followlng advlce for all lnLercourse When ln doubL you supply Lhe
pressure and she provldes Lhe movemenL"
1he male can hold a vlbraLor Lo Lhe cllL ln Lhls poslLlon buL l opLed noL Lo because of Lhe rlsk of
dlsLracLlon on boLh sldes As nlnasan sayeLh A vlbraLor can be a glrl's besL frlend or lL can be as
annoylng as a mosqulLo"
l could always brlng ln Lhe heavy arLlllery afLer Lhe facL buL l wanLed Lo be ready for empLyhanded
encounLers l wanLed Lo deconsLrucL Lhe orgasm and creaLe lL aL wlll wlLhouL any Lools
1haL's when Lhe noLe ln my pockeL became Lhe keys Lo Lhe klngdom whlch we explore ln Lhe nexL
chapLer 1haL's also where we'll learn whaL happened wlLh Clselle
1CCLS Anu 18lCkS
8uckwheaL Pull lllows (wwwfourhourbodycom/buckwheaL) 8ucky manufacLures comfy plllows
fllled wlLh naLural buckwheaL hulls 8uckwheaL hulls are llghLwelghL durable and flL Lhe conLours of
your body wlLhouL geLLlng flaLLened llke normal plllows 1he hulls are hypoallergenlc and allow
consLanL alr clrculaLlon Lhrough Lhe plllow keeplng you cool erfecL for beLLer sleep and beLLer sex
LlberaLor 8edroom AdvenLure Cear (wwwllberaLorcom) Splce up your bedroom wlLh all Lhe
LlberaLor sex gear you can afford 1he webslLe ls expllclL and l wanL Lo hlre Lhelr phoLographer (or
maybe lL's [usL Lhe female models?) lf noLhlng else Lhe wedge" ls a musLpurchase lLem
(wwwfourhourbodycom/wedge) Lnough sald
8eauLlful Agony (wwwbeauLlfulagonycom) 8eauLlful Agony ls a blzarre buL oddly hypnoLlc
experlmenL 1he slLe feaLures vldeos LhaL users submlL of Lhelr C" faces lL may be Lhe mosL eroLlc
Lhlng you've ever seen yeL Lhe only nudlLy lL conLalns ls from Lhe neck up erhaps lL's [usL me buL l
wlsh Lhey had a Would you llke Lo see men or women?" landlng page
SexWlse wlLh nlna ParLley (wwwsexwlseme) 1hls ls where nlna explores and explalns lL all 8ased
on Lhe bellef LhaL mosL sexual problems" are confllcLs beLween Lrue sexual naLure and whaL you've
been LaughL Lo belleve ls accepLable noLhlng adulL legal and consensual ls Laboo on Lhls slLe
1allulah Sulls (wwwLallulahsullscom) 1allulah ls a female e[aculaLlon experL She was Lhe flrsL Lo
lnLroduce me Lo Lhe mlsslle coordlnaLes LhaL form Lhe basls for Lhe nexL chapLer
l Love lemale Crgasm An LxLraordlnary Crgasm Culde (wwwfourhourbodycom/loveorgasm) 1hls
book glven Lo Clselle by a female frlend was so good LhaL she suggesLed l make lL my defaulL
recommended readlng lL uses levlLy and humor Lo explaln how Lo have an orgasm durlng lnLercourse
(and why mosL women don'L) deLalled advlce on how Lo have your flrsL orgasm and advlce for
beLLer oral sex among oLher Lhlngs AnecdoLes from realworld couples creaLe an experlmenLal
eagerness around Loplcs LhaL mlghL oLherwlse be lnLlmldaLlng lL's a greaL book





Lnd of ChapLer noLes
1 C'mon people l'm a professlonal
2 Pow do you legally geL eager LesL sub[ecLs? 1haL's a Loplc for anoLher book
3 ShorL answer yes 8uL lf you don'L have a sLamlna problem Lhls ofLen aggravaLes Lhe woman and
robs her of Lhe psychlc payoff of brlnglng you Lo orgasm noL a fan lf you wanL Lo exLend your
sLamlna l recommend breaLhlng and beLLer poslLlonlng
4 Ladles Lhls ls answered ln Lhe sldebar and resources of Lhe nexL chapLer
3 noL hls real name l've lmmorLallzed hls caL's name ln Lhe LradlLlon of porn name creaLlon
chlldhood peL's name + Lhe sLreeL you grew up on
6 Clselle ls a composlLe of several sub[ecLs from here forward
7 8ecommended by nlna and dozens of oLher sex educaLors Clselle found Lhls book a blL Loo over
LheLop due Lo raLher creepy lllusLraLlons and a group sex descrlpLlon ln Lhe beglnnlng She preferred
l Love lemale Crgasm An LxLraordlnary Crgasm Culde by uorlan SoloL laLer glven Lo her by an
enLhuslasLlcally orgasmlc female frlend
8 ln doggy sLyle lf you wlsh Lo expand your repeLolre laLer Lhe woman would wanL Lo keep her hlps
as low as posslble

1PL 13Mlnu1L lLMALL C8CASM
arL ueux
arenLal Culdance SuggesLed
lf graphlc lllusLraLlons of female anaLomy boLher you you mlghL wanL Lo sklp Lhls chapLer lor real
lL's va[ay[ay galore
1here's very llLLle advlce ln men's magazlnes because men Lhlnk l know whaL l'm dolng !usL show
me somebody naked"
!erry Selnfeld
SLupld Anlmals
8elow ls a composlLe scene LhaL repeaLs lLself mllllons of Llmes per nlghL around Lhe world
Man flnally geLs Lo go downLown and fumbles Lo geL hls hand where lL counLs
Man sLarLs random upanddown or clrcular moLlon hoplng Lo Cod he can hlL Lhe spoL and noL acL
surprlsed
Woman moans and man Lhlnks he's dolng well
Woman sLops moanlng
Man shlfLs Lechnlque or goes lnLo hyperdrlve and woman asks hlm Lo slow down a blL
Man slows down and exacLly flve seconds of mlld poslLlve response laLer noLhlng
Man feels llke a dog Lrylng Lo open a door wlLh no Lhumbs
lf he's ouL Lo beaL Lhe cllLorls dead or allve as mosL men are woman genLly sLops hls lncreaslngly
erraLlc aLLack afLer 10 mlnuLes
8esL case Lhey move on Lo someLhlng Lhe man can undersLand llke penls ln vaglna
Pe's a sLupld anlmal folks Pave mercy
CllLoral Confuslon
1he cllLorls looks someLhlng llke an lmperlal Cuard from SLar Wars



lL's also much larger Lhan mosL people reallze 1he cllLoral glans whaL mosL refer Lo as Lhe cllL"
exLends back and spllLs lnLo an upsldedown v 1hose legs Lhe cllLoral crura are concealed behlnd
Lhe labla mlnora Some researchers belleve LhaL gspoL" sLlmulaLlon ls acLually sLlmulaLlon of Lhe
crura and LhaL all orgasms orlglnaLe from sLlmulaLlon of Lhe cllLorls
CLher researchers mosLly male dlsagree
1hls ls noLhlng new Men have been argulng abouL Lhe cllLorls for 2300 years
lL all (seemlngly) sLarLed ln 1339 8ealdo Colombo of Lhe unlverslLy of adua ln lLaly announced Lhe
dlscovery of Lhe cllLorls and planLed hls flag Slnce no one has dlscerned Lhese pro[ecLlons and Lhelr
worklngs lf lL ls permlsslble Lo glve names Lo Lhlngs dlscovered by me lL should be called Lhe love or
sweeLness of venus" Cabrlele lallopplo 8ealdo's successor and laLer of lalloplan Lube fame refuLed
hls clalm as dld lLallans uanes and every ? chromosome ln beLween
PlppocraLes acLually had 8ealdo beaL by more Lhan 1300 years buL Lhe cllLorls seems Lo perlodlcally
go lnLo hldlng ofLen for decades aL a Llme ls lL real? ls lL an llluslon? ls lL allve? ls lL dead? no one
knew unLll lL made a sudden reappearance llke Csama bln Laden on Cnn
lL's noL hard Lo undersLand why men preLend lL doesn'L exlsL lf lL doesn'L exlsL or lf lL's
unpredlcLable men can wrlLe lL off as a female problem lf lL's purely a female problem men can'L
have Lhelr egos crushed llke a grape beLween Serena Wllllams's buLL cheeks
CllLoral Confldence
Leavlng dlnner wlLh 1allulah l became flxaLed on Lhe ldea of a hypersenslLlve upperlefL quadranL on
Lhe cllLorls Could lL really be LhaL sLralghLforward?
l walked home from Lhe resLauranL LhaL evenlng and [umped on my lapLop Lo begln researchlng Lhe
one meLhod 1allulah had menLloned by name Lhe uolng MeLhod
SevenLyLwo hours laLer l LesLed Lhe upperquadranL Lechnlque on a wllllng LesL sub[ecL who'd never
experlenced an orgasm from flngeronly sLlmulaLlon 1wo sLrong peaklng orgasms and an exLended
13mlnuLe conLlnuous orgasm laLer l was shocked speechless
lL worked on Lhe flrsL shoL
8uL lL was sLlll guesswork and l needed Lo make Lhe Lechnlque bulleLproof 1o do LhaL l would need
Lo meeL noL [usL a masLer buL Lhe masLer
Lucklly l had her name on a llLLle scrap of paper nlcole uaedone
Crlglns More unlverslLy
LafayeLLe Morehouse was esLabllshed by ur vlcLor 8aranco ln 1968 on urson Lane ln LafayeLLe
Callfornla
CperaLlng as More unlverslLy from 1977 Lo 1997 lL was a commune founded on Lhe ldeal of
responslble hedonlsm" 1he resldenLs palnLed Lhe bulldlngs and auLomoblles on Lhe properLy
purple and Lhelr newsleLLer explalned Lhe raLlonale


We Lell people LhaL all Lhe houses here are purple so LhaL Lhere ls no mlsLake LhaL one has changed
reallLles should Lhey wander onLo our properLy
lf people mlssed Lhe purple Lhere were oLher warnlng slgns for wanderers
ln Lhe 1960s 8aranco and hls wlfe Suzle began researchlng how Lo lmprove Lhelr sex llves 8oLh
belleved LhaL Lhe amounL of sensual pleasure avallable Lo an lndlvldual far exceeded Lhe expecLaLlons
commonly held ln socleLy
ln 1976 afLer more Lhan a decade of experlmenLaLlon Lhey blew Lhe floodgaLes open by glvlng Lhe
flrsL publlc demonsLraLlon of female orgasm lL lasLed Lhree hours 1haL's a genlLal uances wlLh
Wolves 1he female sLudenL who demonsLraLed Lhe orgasm ulana recalled Lhe resulL lL had on Lhe
wallLowall audlence


When LhaL demonsLraLlon was over people 8An Lo every avallable space on Lhe properLy so LhaL
Lhey could geL off Loo geL Lhe women off! lL was really Lhe women
noL surprlslngly sLudenLs flocked Lo Morehouse
1wo sLudenLs of Lhe Morehouse meLhods for exLendlng orgasm were urs SLeve and vera 8odansky
founders of Lhe uolng MeLhod l had Laken for a LesL drlve
AnoLher was 8ay veLLerleln who Look hls flrsL class aL Morehouse ln 1968 elghL years before Lhe
publlc demo Pe earned lLs hlghesL prlvaLe quallflcaLlon ln 1989 and has been reflnlng hls meLhods
ever slnce for more Lhan 40 years
8000 nerve Lndlngs and 1wo SheeLs of aper
Less Lhan a monLh afLer dlnner wlLh 1allulah l was wlLnesslng some of 8ay's flndlngs flrsLhand
?ou wanL Lo use abouL Lwo sheeLs of paper worLh of pressure" explalned my chaperone Alko9 who
had organlzed Lhe vlslL and was slLLlng Lo my rlghL
8oger LhaL
Co by how lL feels noL by how lL sounds"
l scrlbbled down noLes as four Cne1asLe pracLlLloners Lwo seaLed nexL Lo me and Lwo on Lhe floor
demonsLraLed and explalned Lhe flneLunlng l needed Cne1asLe was founded ln 2001 by nlcole
uaedone a sLudenL of Morehouse and veLLerleln Lo glve women a clean and brlghLly llL place Lo
learn abouL orgasm from anoLher woman l'd meL wlLh nlcole Lhe afLernoon before and our
conversaLlon had sLarLed aL neurosclence and ended wlLh me recounLlng my Lrlal run of Lhe uolng
MeLhod Cne Lhlng was clear Lo her Lhere was much room for lmprovemenL
now l found myself aL Cne1asLe's coachlng locaLlon ln Lhe SCMA dlsLrlcL of San lranclsco
1helr expanslon ln boLh new ?ork ClLy and Callfornla has been funded largely by 8eese !ones who
sold hls sofLware company neLopla Lo MoLorola for $208 mllllon 1he slowsex" movemenL Lhus
began and nlcole was lLs defaulL leader
ln San lranclsco l was playlng Larry klng So can l ask exacLly where you are Louchlng Lhe cllL now?
lL's sLlll an upward moLlon?"
l was poslLloned on an offlce chalr wlLh my elbows on my knees looklng down aL Lhe woman's vulva
from abouL flve feeL away where she and her male parLner were poslLloned on plllows and Lhrow
rugs
?ou can geL closer" sald Alko
Sure CeL as close as you need Lo" added Lhe woman on her back
So l dld l waLched from a dlsLance of abouL Lwo feeL someLlmes closer as Lhe woman's enLlre
physlology changed over 13 mlnuLes asklng quesLlons and waLchlng Lhe man's Lechnlque
1hen lL was my Lurn
Are you ready?" Alko asked
Ah sure" ersonal cllLoral coachlng was Lhe lasL Lhlng l LhoughL l'd be dolng aL 1000 AM on a
weekday buL l already had four pages of deLalled noLes lf l dldn'L puL Lheory lnLo pracLlce none of lL
would make sense laLer So on wenL Lhe laLex gloves
My research parLner arrlved and we repeaLed whaL l'd [usL seen 1he Lwo coaches who'd been
slLLlng nexL Lo me earller were now seaLed ln fronL of me kneellng abouL Lhree feeL from Lhe
woman's cllLorls 1hey reached ln occaslonally Lo correcL my hand poslLlon and offered lnLermlLLenL
suggesLlons (ensure your forearm ls parallel Lo her body") or encouragemenL (good sLroke!")
lL was llke playlng for Lhe coolesL LlLLle League Leam ln Lhe world Co 1lmmy go!
My parLner experlenced all of Lhe lnvolunLary muscle conLracLlon l had hoped for and Lhe group
coachlng Lhough a llLLle welrd wasn'L uncomforLable ln Lhe leasL
Alko asked me lf l had any feedback afLer Lhe sesslon ended
l dld
1hls should be requlred educaLlon for every man on Lhe planeL"






Crgasm as deflned by mosL women ls noL graLlfylng lL's an allornoLhlng pressure LhaL prevenLs Lhe
very phenomenon we're afLer lor purposes of pracLlclng whaL's ln Lhls chapLer Lhe followlng
deflnlLlon of orgasm ls Lhe mosL useful composlLe l found

Crgasm ls when Lhere ls no reslsLanceno physlcal or emoLlonal blocklngLo a slngle polnL of
conLacL beLween one flnger and Lhe cllLorls
1hls sLaLe naLurally leads Lo Lhe lnvolunLary conLracLlons and flushlng LhaL mosL assoclaLe wlLh Lhe
word orgasm
ulana Lhe orlglnal Morehouse demo sub[ecL concurs
l Lhlnk for men and for women lL's Lrue LhaL when you feel Lhls ls lL from Lhe flrsL sLroke" LhaL lL
really geLs beLLer from Lhere



1he racLlce and Pow1o 1he 13MlnuLe Crgasm
l belleve Lhe Lwo prlnclpal reasons Lhe Cne1asLe meLhod works so well ls LhaL (1) lL ls presenLed as a
goalless pracLlce and (2) lL decouples orgasm from sex
klsslng fondllng dlsroblng whlsperlng and requesLlng are all fun and wonderful parLs of sex
unforLunaLely mulLlLasklng Lhese acLlons ofLen fracLures Lhe aLLenLlon a woman needs Lo reach
orgasm We'll develop slngular focus Lhrough lsolaLed pracLlce and lL can laLer be broughL lnLo sex
1he Lechnlque requlres 13 mlnuLes of 100 concenLraLlon on approxlmaLely Lhree square mllllmeLers
of conLacL noLhlng more
1esL Lhls and pracLlce lL 1he payoff wlll alLer your sexual experlences forever
l'll explaln Lhls from Lhe sLandpolnL of a man as LhaL's whaL l am meng
1 LxLAln 1C ?Cu8 A81nL8 1PA1 l1 lS A CCALLLSS 8AC1lCL
1hls ls 100 crlLlcal 1here ls no ob[ecLlve [usL a focus on a slngle polnL of conLacL 1he phraslng
should emphaslze Lhls and remove all expecLaLlons and pressure
l'm golng Lo Louch you for 13 mlnuLes ?ou don'L need Lo do anyLhlng and you don'L have Lo do
anyLhlng afLerward 1here ls nowhere Lo geL Lo noLhlng Lo make happen !usL focus on Lhe slngle
polnL of conLacL lL's an exerclse"
1he only focus should be on Lhe shorL sLrokeone sLroke one sLroke[usL as Lhe emphasls would
be on Lhe breaLhone breaLh one breaLhln mosL forms of medlLaLlon vlew lL as an exerclse ln
mlndful awareness 1here ls no goal
2 CL1 ln1C CSl1lCn
llrsL Lhe woman dlsrobes from Lhe walsL down and lles on her back uslng a plllow for neck supporL
Per legs are benL and spread feeL LogeLher ln buLLerfly poslLlon lf Lhls makes her hlps uncomforLable
on one or boLh sldes plllows can be puL underneaLh her knees
8ased on Lhe premlse LhaL lL ls easler Lo achleve Lhe proper angle of conLacL wlLh Lhe lefL hand Lhe
man should slL Lo her rlghL slde on Lop of aL leasL Lwo plllows and sLraddle hls benL lefL leg
perpendlcularly across her Lorso fooL flaL on Lhe opposlLe slde Add as many plllows as necessary Lo
relleve any pressure from hls lefL leg on her abdomen 1oo many ls beLLer Lhan Loo few Pls rlghL leg
ls sLralghL or relaxed ln buLLerfly poslLlon
uesplLe Lhe lefLhanded poslLlonlng whlch ls ldeal l'm rlghLhanded and lmpaLlenL wlLh poor flne
moLor conLrol l had more conslsLenL luck slLLlng on Lhe woman's lefL slde and uslng my rlghL hand lf
you choose Lo do Lhe same lL's lmporLanL Lo LllL your rlghL wrlsL Loward you sllghLly as lf you were
looklng aL a waLch 1hls creaLes a beLLer flnger angle



My preferred poslLlon as a rlghLhander
Slnce l had Lhe mosL success wlLh Lhls rlghLhanded poslLlon and slnce mosL of Lhe world ls rlghL
handed all lllusLraLlons are from Lhls poslLlon man seaLed on Lhe lefL slde of Lhe woman
3 SL1 1PL 1lML8 lC8 13 Mlnu1LS llnu 1PL uL8CuAu8An1 Cln1 Cl
C8LA1LS1 SLnSA1lCn Anu S18CkL
LlmlL Lhe sesslon Lo exacLly 13 mlnuLes l used a klLchen Llmer 1hls removes performance pressure
and creaLes a safe sLarLandend conLalner for Lhe woman Look aL lL as you would a yoga rouLlne or
deep breaLhlng sequence lL ls an exerclse ln focused repeLlLlon noL a goal



1 CllLoral hood 2 cllLoral glans (Lhe polnL of conLacL) 3 ureLhral orlflce 4 vaglnal openlng
(lnLrolLus) 3 labla mlnora 6 perlneum
llndlng Lhe upper quadranL and anchorlng (lllusLraLed on Lhe nexL page wlLh Lhe rlghL hand)



1 SeparaLe Lhe labla



2 8eLracL Lhe cllLoral hood upward wlLh Lhe heel of Lhe palm



3 Anchor Lhe cllLorls wlLh Lhe rlghL Lhumb by holdlng Lhe hood back



4 uL your lefL hand under her buLLocks Lwo flngers under each cheek wlLh Lhe Lhumb resLlng on
(noL ln) Lhe base of Lhe enLrance Lo Lhe vaglna (rlng of lnLrolLus) 1hls wlll acL as an anchor and help
Lhe woman Lo relax
3 lmaglne you are looklng dlrecLly aL Lhe cllLorls from beLween her legs wlLh Lhe Lop of Lhe cllLorls as
12 o'clock on a clock face llnd 100 Mldeally a small lndenLaLlon or pockeL beLween Lhe hood
and her cllLorlswlLh your rlghL hand's lndex flnger and begln sLroklng uslng Lhe llghLesL Louch
posslble and only 1/16r or so of movemenL 1he Llp of Lhe flnger ls beLLer Lhan Lhe pad so cuL your
nalls beforehand
nlcole emphaslzes Lhe sLarL lf l can suggesL one Lhlng Lo Lhe guys Lake Lhe Llme Lo flnd Lhe spoL
Cnce you flnd lL she won'L be able Lo Lake more Lhan a very llghL Louch llke brushlng saLln agalnsL
her skln"
SLroke llke a meLronome aL a consLanL speed for perlods of Lwo Lo Lhree mlnuLes buL feel free Lo
change speed beLween perlods



Llbow brace varlaLlon
lL ls noL uncommon for Lhe man's lower back Lo Llre lldgeLlng screws up everyLhlng so l began
LesLlng an alLernaLlve elbowbrace poslLlon



lronL angle of Lhe elbow brace varlaLlon
?ou'll noLlce my lefL elbow ls braced on my lefL shln Slnce Lhe angle no longer works for Lhe lnLrolLus
placemenL l lnsLead use my lefL hand Lo lmmoblllze her rlghL leg 1wo women l pracLlced Lhls
alLernaLe poslLlon wlLh preferred lL Lo Lhe LexLbook verslon



6 Cround" aL Lhe end
Cnce Lhe 13 mlnuLes have elapsed groundlng" ls performed Lo (osLenslbly) ease Lhe woman ouL of
Lhe experlence 1hough Lhere are sophlsLlcaLed opLlons for Lhls closlng porLlon novlce males can
slmply apply sLrong pressure down on Lhe publc bone and up Loward Lhe woman's head uslng
overlapplng hands as lndlcaLed LeL her dlcLaLe Lhe pressure MosL women ln my experlence flnd Lhe
sLrongesL posslble pressure Lhe mosL pleasurable for endlng a sesslon
l lnlLlally LhoughL Lhls closlng porLlon was a wasLe of Llme Croundlng"? lL sounded llke a bunch of
new Age nonsense
now l belleve LhaL groundlng ls lmporLanL noL as some Lype of energeLlc wlLchcrafL buL raLher for
closure lL consummaLes a compleLe experlence wlLh beglnnlng (seLup) mlddle (sLroklng) and end
(groundlng) 1hls formaL glves boLh parLles a sense of accompllshmenL LhaL arLfully helps avold
flxaLlon on a fullblown orgasm as closure 8emember LhaL lL's Lhe goalless naLure of Lhe pracLlce LhaL
allows Lhe relaxaLlon LhaL produces Lhe orgasm 1hls guaranLeed ouLcome (groundlng) ls smarL and
l now bellevecrlLlcal Lo lnclude
SuggesLlons for a Successful 8eglnner's Sesslon
8ased on coachlng and pracLlce here are some helpful guldellnes


- LlghL conLacL 8emember Lwo pages of paper as depLh of pressure no more lL Lakes a loL of
sLrengLh and concenLraLlon Lo sLroke llghLly
- lL lsn'L bulldlng Loward anyLhlng keep Lhe pracLlce goalless and remember Lhe lnLenLlon slngularly
focused repeLlLlon for 13 mlnuLes
- Conslder uslng a bllndfold or alrllne eye mask on Lhe woman l've found lL makes Lhem less self
consclous and lncreases LacLlle senslLlvlLy
- Pave her Lurn off Lhe show" She doesn'L need Lo please you Make Lhls clear She doesn'L need Lo
moan and groan lL's abouL subLle sensaLlon and noLhlng exLra
- Make lL fun and even call lL an experlmenL" Serlous Lenslon keep lL llghL
- 8elaLed Lo Lhe above no ldle chaLLer Some women wlll Lalk Lo dlsLracL Lhemselves and prevenL
orgasm or Lo prevenL faclal expresslons of pleasure 1hls ls an exerclse ln overcomlng
embarrassmenL so Lhe Lalklng cruLch should be removed uslng an eye mask helps mlnlmlze Lhe
Lalklng lmpulse
- 8elnforce relaxaLlon genLly lf Lhe woman seems Lense or anxlous l noLlce you're Lensed 1ry and
relax a llLLle blL" lf she's experlenclng sLrong conLracLlons whlch wlll clearly exhausL her before 13
mlnuLes are up encourage her Lo breaLhe and push ouL sllghLly as lf she were golng Lo pee She
won'L pee and lL wlll help her exLend Lhe plaLeau and mlnlmlze faLlgue


MosL common mlsLakes


- 8elng goalorlenLed 1hls lncludes women who wlll ask for lnserLlon or peneLraLlon uo noL obllge
Lhem unLll Lhe 13 mlnuLes are up Sex ls flne afLerward buL noL unLll Lhe sesslon ls flnlshed uon'L
glve ln She mlghL beg ln Lhe momenL buL she wlll Lhank you laLer for holdlng off Cnce you've
compleLed flve 13mlnuLe sesslons wlLhouL cavlng ln feel free Lo break Lhe rules and go nuLs before
13 mlnuLes are up 8uL noL unLll you've followed Lhe rules for flve sesslons
- Asklng nonwlnnlng" quesLlons of Lhe woman such as uoes lL feel good?" or Are you en[oylng
Lhls?" almosL guaranLees lylng Asklng quesLlons ls encouraged buL use dlrecLlonal quesLlons lnsLead
Would you llke a llghLer or sLronger sLroke?" More Lo your lefL or rlghL?" Plgher or lower?"
- Cnce agaln uslng Loo much pressure l consclously focused on a llghL Louch when pracLlclng Lhe
uolng MeLhod for Lhe flrsL Llme and l assumed lL was llghL enough lL wasn'L l was uslng aL leasL
Lhree Llmes Loo much pressure lmaglne Llckllng a sleeplng frlend's nose [usL enough Lo make hlm
scraLch hls own nose buL noL enough Lo wake up


Cnce you're comforLable wlLh Lhe baslc pracLlce (flve sLrokeonly sesslons) buL noL before Lry Lhese


1 lnserL Lhe mlddle flnger of Lhe nonsLroklng hand palm up and use a comehlLher moLlon Lo
sLlmulaLe Lhe gspoL AfLer flve mlnuLes add ln Lhe lndex flnger for a LoLal of Lwo flngers and
conLlnue Lhe comehlLher moLlon
2 lace a buckwheaL plllow10 under her hlps for Lhe same angle as Lhe lmprovedangle mlsslonary
and use your lefL Lhumb Lo anchor Lhe cllLorls whlle you perform cunnlllngus aL Lhe one o'clock upper
quadranL of Lhe cllL uo Lhls as llghLly as you would perform Lhe sLroke for aL leasL flve mlnuLes
wlLhouL flnger lnserLlon and Lhen add ln #1 above wlLh Lhe rlghL hand 8ulld a sLrong neck so she
doesn'L pop your head off


AfLerword 1he Snow Leopard ComeLh
So dld Clselle geL Lo Lhe flnlsh llne? ?es And she ended up geLLlng much more
lL sLarLed wlLh her masLurbaLlon homework asslgnmenLs
l'm slmllar Lo my closesL frlends ln mosL ways so l'd assumed Lhls would also be Lhe case lL wasn'L l
was Lhe only one who dldn'L masLurbaLe" Cnce she sLarLed Lalklng Lo her glrlfrlends abouL lL Lhe
enLlre sub[ecL became less Laboo and became normal" Suddenly sex wasn'L someLhlng Lo be
avolded now lL was someLhlng fun Lo Lalk abouL over a glass of wlne
She also reallzed LhaL she'd been suppresslng a crlLlcal parL of herself and LhaL wlLhouL a developed
sexuallLy she wasn'L a fully developed person lL Look dlsclpllne Lo overcome old hablLs and
subconsclous saboLage
lL was really LempLlng Lo come home from work and say 'Ch l'm Llred' and go Lo bed wlLhouL
dolng lL l really had Lo vlew lL as pracLlce [usL llke yoga racLlce ls someLhlng you do even when you
don'L wanL Lo"
8edlscoverlng her sensual self wenL far beyond Lhe bedroom Clselle sLarLed Laklng salsa lessons and
was flnally comforLable as a sensual belng ComforLable ln her own skln she flnally felL free Lo
express herself noL ln a haphazard manner buL free from unwarranLed gullL or shame 1he mlnd can
raLlonallze Lerrlble volds and Lhere ls no need for lL
Llfe ls shorL and sex should be a wonderful parL of lL lL's a fundamenLal parL of our naLural
hardwlrlng
lsn'L lL Llme you leL your halr down and had some real fun wlLh lL?
All lL Lakes ls 13 mlnuLes






lL's no secreL LhaL l'm fasclnaLed by pharmaceuLlcals
l was buzzlng on one of my favorlLes caffelne as l llsLened Lo my frlend vloleL 8lue wax poeLlc abouL
drugs aL a sldewalk cafe
AnLlhlsLamlnes can make you LasLe blLLer buL lL's slmple Lo flx !usL add cucumber mango
plneapple papaya or clLrus Lo your dleL" 8enadryl was now on my blackllsL Cucumber was on Lhe
shopplng llsL
1he week prlor vloleL one of Wlred magazlne's laces of lnnovaLlon" and sex columnlsL for Lhe San
lranclsco Chronlcle had kepL Cprah rapL onsLage for more Lhan an hour l wasn'L surprlsed Self
proclalmed sex educaLors ofLen fall ln Lhe exLremes wheLher lnvolvlng sex parLles or worshlplng Lhe
sex goddess lx Chel vloleL was a dlfferenL breed 8eLween lecLurlng Lo Mus aL uCSl and speaklng
abouL sex Lo Coogle execuLlves aL Lhelr world headquarLers she had a slmple personLoperson
mlsslon Lo Leach people how Lo safely geL whaL Lhey wanL ln sex
SLlmulanLs llke caffelne also make lL harder Lo come" she added
l looked down aL my coffee and l looked down aL my Lwlns SomeLhlng else Lo experlmenL wlLh l'd
come Lo our lunch daLe armed wlLh a llsL of musLanswer quesLlons and she had already knocked
mosL of Lhem off llke a ma[or leaguer aL a LlLLle League game

8uL Lhere was one quesLlon Lhe quesLlon remalnlng
WhaL would you recommend sLep by sLep Lo a woman who wanLs Lo have her flrsL orgasm?
vloleL bounced a llLLle ln her chalr and smlled and l prepped my wrlsL for noLeLaklng She flrsL
broughL up Lhe cornersLones eroLlca and selfexploraLlon and Lhen added Lhe deLalls


1 llrsL ask yourself a few slmple quesLlons Pave you ever felL anyLhlng close? Were you prevlously
lnLeresLed ln sex buL now you're noL? Are you even lnLeresLed ln havlng an orgasm? 1hen waLch
Mary 8oach's 1Lu presenLaLlon enLlLled 10 1hlngs ?ou uldn'L know AbouL Crgasm"
2 lf embarrassmenL ls an lssue geL a copy of When Lhe LarLh Moves Women and Crgasm
3 know Lhyself Learn as much as posslble abouL whaL Lurns you on Clve yourself permlsslon Lo
explore all fanLasles AfLer all Lhey're [usL fanLasles 8ead some quallLy eroLlca wrlLLen and curaLed
by women vloleL has edlLed hundreds of eroLlca sLorles and her Lop Lwo plcks were 1he 8esL
Women's LroLlca 2009 whlch she edlLed and 60Second LroLlca by Allson 1yler
4 CeL a varlablespeed vlbraLor vloleL recommends a slmple egg vlbraLor wlLh a cord for sLarLers
such as SmooLhles or 8ulleL vlbes lf money ls no ob[ecL geL a !lmmyLane LlLLle Chroma ($123) or
LlLLle SomeLhlng ($1932730!) racLlce masLurbaLlng wlLh your hands as well lnserLlng Lhe
vlbraLor [usL prlor Lo orgasm or when you're close 8e playful and Lry lL all Per favorlLe suppller for all
such goodles ls Lhe womenrun 8abeLand
3 lf you wanL Lo Lake lL Lo Lhe nexL level sLrengLhen your pubococcygeus (C) muscle whlch wlll
creaLe an acLlve" vaglna (and pelvlc floor) LhaL can conLracL from Lhe enLrance Lo Lhe cervlx lnserL
elLher a vaglnal barbell" or LLLC Luna 8allsvloleL prefers Lhe laLLerlnLo Lhe vaglna and conLracL
agalnsL lL as you aLLempL Lo remove lL 1hls can produce resulLs wlLh as llLLle as flve mlnuLes Lhree
Llmes a week 1he LLLC Luna 8alls arrlve ln Lwo seLs so you can use progresslve reslsLance as you geL
sLronger ln Lugofwar wlLh Lhe C everyone wlns ?our man ln parLlcular wlll Lhank you



1CCLS Anu 18lCkS
1he lllusLraLed Culde Lo LxLended Masslve Crgasm by SLeve and vera 8odansky
(wwwfourhourbodycom/dolngmeLhod) 1hls ls a comprehenslve lllusLraLed howLo manual for Lhe
uolng MeLhod whlch l used for my flrsL successful LesLdrlve of Lhe baslc upperquadranL Lechnlque
dlscussed ln Lhls chapLer 1hls book also descrlbes Lhe female Lechnlque for use on men
Cne1asLe (hLLp//oneLasLeus) Cne1asLe was founded by nlcole uaedone Lo glve women a place Lo
learn abouL sex and orgasm from oLher women ln addlLlon Lo evenLs and classes aL Lhe new ?ork
ClLy and San lranclsco locaLlons prlvaLe coachlng ls avallable ln person and by phone
San lranclsco Sex lnformaLlon (hLLp//sfslorg/wlkl/Maln_age) Pave a quesLlon abouL any aspecL of
sex? ConfldenLlally and anonymously conLacL SlSl whlch provldes free and non[udgmenLal
lnformaLlon abouL sex and reproducLlve healLh 1he Lelephone hoLllne ls avallable ln Lhe unlLed
SLaLes (or from anywhere lf you use Skype) and Lhe Ask us" emall servlce ls avallable Lo Lngllsh and
Spanlsh speakers
1Lu 1alkMary 8oach 1en 1hlngs ?ou uldn'L know AbouL Crgasm"
(wwwfourhourbodycom/roach) Sexual physlology has been sLudled for cenLurles behlnd Lhe closed
doors of laboraLorles broLhels Alfred klnsey's aLLlc and more recenLly M8l cenLers plg farms and
sexLoy 8u labs Mary 8oach spenL Lwo years wheedllng and connlvlng her way behlnd Lhose doors
Lo brlng you Lhe answers Lo Lhe quesLlons ur 8uLh never asked ln Lhls popular 1Lu presenLaLlon she
delves lnLo obscure sclenLlflc research Lo make 10 surprlslng clalms abouL sexual cllmax ranglng from
Lhe blzarre Lo Lhe hllarlous
vloleL 8lue's WebslLe (wwwLlnynlbblescom) vloleL 8lue ls a sexposlLlve pundlL and educaLor whose
audlences range from medlcal docLors Lo Lhe vlewers of Lhe Cprah Wlnfrey Show She ls also
regarded as Lhe foremosL experL ln Lhe fleld of sex and Lechnology lf you wanL Lo lmprove your Llme
beLween Lhe sheeLs her slLe offers dozens of arLlcles as [umplng off polnLs
vlCLL1'S 8LCCMMLnuLu 8LAulnC
CoL a MlnuLe? 60Second LroLlca by Allson 1yler and 1homas 8oche
(wwwfourhourbodycom/60second)
8esL Women's LroLlca 2009 by vloleL 8lue (wwwfourhourbodycom/eroLlca)
When Lhe LarLh Moves Women and Crgasm by Mlkaya PearL (wwwfourhourbodycom/earLh)
vlCLL1'S 8LCCMMLnuLu 1CCLS
8abeLand (wwwbabelandcom) 8abeland was orlglnally opened ln response Lo Lhe lack of women
frlendly sex shops ln SeaLLle now lL ls a onesLop naLlonwlde shop for women who wanL Lo explore
Lhelr sexuallLy
vlbraLor Mvs
8ulleL vlbes (wwwfourhourbodycom/bulleL)
SmooLhle (wwwfourhourbodycom/smooLhle)
!lmmy !ane LlLLle Chroma (wwwfourhourbodycom/chroma)
LlLLle SomeLhlng (wwwfourhourbodycom/someLhlng)
LLLC Luna 8alls SysLem (wwwfourhourbodycom/luna) LLLC Luna 8alls are Lhe answer Lo Lhe how
do you prevenL your 'hooha' from loosenlng?" quesLlon used for flve mlnuLes Lhree Llmes a week
Lo sLrengLhen Lhe C muscle Lhey are also Lhe answer Lo Lhe quesLlon how do you make your hoo
ha LlghLer?" normal llaLes exerclses can be used for a complemenLary effecL Squeeze hard and
prosper 1rusL me Lhese are worLh Lhe lnvesLmenL
1he kegelmasLer (wwwkegelmasLerscom) 1hough Luna 8alls have Lhe mosL enLhuslasLlc rave
revlews 1he kegelmasLer ls a popular vaglnal barbell and a less expenslve alLernaLlve Cddly enough
Lhere ls an endorsemenL from 1erl PaLcher on Lhe homepage Meow






Lnd of ChapLer noLes
9 noL her real name
10 Cr normal plllow folded ln half

SLx MACPlnL l
AdvenLures ln 1rlpllng 1esLosLerone
Sex ls one of Lhe nlne reasons for relncarnaLlon 1he oLher elghL are unlmporLanL
Ceorge 8urns
nCCnlSP CnL 8LAu1lluL SA1u8uA? SAn l8AnClSCC 21 lLCC8S A8CvL 1PL LM8A8CAuL8C
lL8S
1haL's klnd of creepy 1hey're already 73 healed" vesper had come ouL of Lhe shower and was
sLarlng aL my shoulders
Are you klddlng? lL's fucklng awesome! l'm becomlng Wolverlne" l was referrlng of course Lo Lhe
superhero wlLh muLanL heallng powers Pe also has adamanLlum claws buL LhaL's where vesper was
a much beLLer comparlson
1he nlghL before she'd lnfllcLed bedroom wounds on my back and arms LhaL weren'L really
scraLches" 1he masLerplece four 47r gashes ln my rlghL shoulder sLreamlng blood LhaL made me
look llke 8ruce Lee from LnLer Lhe uragon 8ruce ln dlre need of neosporln now less Lhan 10 hours
laLer Lhree of Lhe gashes had dlsappeared compleLely and Lhe lasL and deepesL was barely vlslble
SLrange
1he sLrangeness sLarLed much earller well before Lhe bedroom aL 1he Amerlcano resLauranL
lrlday aL 800 M broughL Lhe crowds and Lhe alpha lnvesLmenL bankers were flghLlng Lhe alpha
lawyers for female aLLenLlon everywhere lnslde PoLel vlLale 1he pressed shlrLs and dresses spllled
from Lhe ouLdoor paLlo lnLo Lhe resLauranL where we had reservaLlons lL Look a chaperone uslng
fooLballllke blocklng Lo geL us Lo our booLh ln a secluded back corner
1he caLchup chaL wlLh vesper looked llke Lhls
PL8 Pow are you?"
ML unbellevable 8uL l need Lo glve you falr warnlng My blochemlsLry ls very dlfferenL from Lhe
lasL Llme you saw me l feel well superhuman"
PL8 (L?L88CWS 8AlSLu) Ch reeeeally? ueLalls please"
?es really 1he lasL Llme we'd meL l had [usL Laken my LoLal LesLosLerone from 2448 Lo 6333 ng/dL
(nanograms per declllLer) whlle cuLLlng my esLradlol (esLrogen) ln half 1he subsequenL
roughhouslng had been a physlcal encounLer of Lhe flrsL class 1hls Llme around l'd [usL reLurned
from nlcaragua where l aLe grassfed beef Lhree Llmes per day for 21 days l had proLelnloaded for
Lhe lasL Lhree days eaLlng Lwo Lo Lhree pounds of faLLy organlc grassfed beef per day lncludlng aL
leasL 400 grams [usL before bed (uon'L worry l won'L suggesL LhaL you do Lhls)
1he resulL?
llfLeen mlnuLes afLer we saL down vesper was ln a sexually aggresslve sLupor 1he bread hadn'L
arrlved and she was already cllmblng on Lop of me 1hls ls noL a boasL 1hls ls noL enLhouse lorum
lL's a sLaLemenL of pure confuslon She ls a CLC and Lhls ls noL Lyplcal publlc CLC behavlor l LhoughL
she was on drugs Peavy nose breaLhlng lnLerrupLed occaslonally wlLh WhaL ls golng on? l don'L
undersLand whaL's golng on " 1he whole specLacle was surreal
She was llLerally lnLoxlcaLed on pheromones
l excused myself Lo Lhe baLhroom aL one polnL and whaL came nexL was even more absurd vesper
wlLnessed lL laLer when we lefL 8oLh en rouLe Lo Lhe baLhroom and comlng back Lo Lhe Lable lL was
as lf l had a 10fooLradlus fleld of hormonal lmpacL l recelved aL leasL Lhree Llmes Lhe normal eye
conLacL from women
1he anlmal klngdom was allve and well ln San lranclsco
ulnner ended lmmedlaLely LhereafLer and lL was a shorL Lrlp Lo her aparLmenL on Lhe 21sL floor and
our verslon of LnLer Lhe uragon compleLe wlLh furnlLure smashlng and mosL of Lhe same sound
effecLs11
1he nexL mornlng afLer more of Lhe same l asked her uo you have a gong on Lhe oLher slde of your
headboard?"
lL Lurned ouL Lo be meLal arLwork hanglng on Lhe nelghbor's wall AfLer her second shower and
Laklng anoLher look aL my shoulder vesper had [usL one Lhlng Lo say
WhaLever you're dolngkeep dolng lL"
1he ueaLh of Lhe MeLrosexual 8eclalmlng Aggresslon
1hlngs hadn'L always been Lhls way ln facL for several years Lhlngs were qulLe Lhe opposlLe
Somewhere beLween laLe 2007 and 2009 aL 3032 years old l found myself ln an odd place able Lo
perform ln Lhe bedroom as well as l had ln college buL havlng less and less deslre Lo do so
Lven wlLh Lhe mosL aLLracLlve of glrls afLer a week or Lwo of rabblL love sex frequency would drop Lo
once a day 1hen lL would drop Lo a few Llmes a week or once a week l en[oyed sex as much as ever
once ln Lhe acL buL faLlgue or dlslnLeresL ofLen led me Lo opLouL l'll geL Lo lL ln Lhe mornlng"
became a consLanL selfpromlse
lL made no sense
l was young aLhleLlc and felL perfecLly healLhy 1hen looklng under Lhe hood l ended up ln Lhe
lowerrange of normal" for LoLal LesLosLerone ln blood LesLlng
WhaL was Lhe problem?
CSSl8LL SPC81 Cl8Cul1S
1esLosLerone ls a molecule of many dependencles
1he hypoLhalamus releases gonadoLroplnreleaslng hormone (Cn8P) whlch Lells Lhe plLulLary
(anLerlor plLulLary) gland Lo release luLelnlzlng hormone (LP) and folllclesLlmulaLlng hormone (lSP)
LP Lhen sLlmulaLes Lhe Leydlg cells ln Lhe LesLlcles Lo produceLadaLesLosLerone



lL ls a ma[or buL rampanL mlsLake Lo LreaL low LesLosLerone wlLh exLernal LesLosLerone ln Lhe form of
a gel or ln[ecLlon12 wlLhouL LroubleshooLlng Lhe upsLream parLs of Lhe axls flrsL
lL's also a mlsLake Lo Lhlnk of low llbldo as sLrlcLly a lowLesLosLerone problem
ln 2004 l experlmenLed wlLh a hormone and drug called human chorlonlc gonadoLropln commonly
known as hCC" whlch effecLlvely acLs as a form of luLelnlzlng hormone ln[ecLed once per week lL
lmmedlaLely had Lhe effecL of more Lhan Lrlpllng semlnal volume and requlrlngrequlrlng
e[aculaLlon Lhree Lo four Llmes per day [usL Lo Lhlnk sLralghL lf you wanL Lo klll producLlvlLy look no
furLher Lhan hCC 1hls lnconvenlence was compensaLed for by sex wlLh my glrlfrlend whlch [umped
from a few Llmes a week Lo a few Llmes a day Pappy days
So [usL ln[ecL hCC and problem solved rlghL?
noL qulLe Pere's Lhe caLch repeaLed use of hCC can desenslLlze Lhe LesLes Lo real luLelnlzlng
hormone13 1hen Lhe LesLes can'L recelve Lhe slgnal Lo produce LesLosLerone naLurally 8lg Lrouble
1hls dlsquallfles hCC as a permanenL soluLlon buL lL suggesLs LhaL lncreaslng luLelnlzlng hormone
(LP) lncreases sex drlve





8uL you mlghL ask couldn'L Lhe sex drlve be due Lo more LesLosLerone slnce luLelnlzlng hormone
(and Lherefore hCC) sLlmulaLes lLs release ln Lhe flowcharL? 1hls ls Lrue buL l'd also used sLralghL
LesLosLerone ln[ecLlons earller ln 2004 (as deLalled ln 1he LasL Mlle") whlch more Lhan doubled
LesLosLerone levels buL dldn'L lmprove llbldo aL all
LP seems Lo do more
LP also correlaLes perfecLly wlLh Lhe helghLened sex drlve experlenced by women [usL prlor Lo
ovulaLlon14






My SoluLlon 1wo roLocols
l dldn'L consume much red meaL for my flrsL lncrease from 2448 Lo 6333 ng/dL and l belleve Lhls
Lype of [ump can be achleved wlLhouL eaLlng red meaL aL all 1he meaL maraLhon was acLually for
Lracklng changes ln food allergles
l now use Lwo proLocols LhaL l belleve are effecLlve for lncreaslng boLh LesLosLerone and LP based on
repeaLed blood LesL resulLs nelLher requlres needles or prescrlpLlon meds
1he flrsL ls for longLerm malnLenance and general wellbelng 1he second ls for shorLLerm nlLro"
boosLs of sex drlve and LesLosLerone Sheer fun ln oLher words 1he deLalled raLlonales behlnd each
can be found ln Sex Machlne ll" ln Lhe Appendlces buL leL's sLarL wlLh Lhe nuLshell verslon
8C1CCCL #1 LCnC1L8M Anu SuS1AlnLu
lermenLed cod llver oll + vlLamlnrlch buLLer faL2 capsules upon waklng and before bed
vlLamln u330003000 lu upon waklng and before bed (600010000 lu per day) unLll you reach
blood levels of 33 ng/mL
ShorL lce baLhs and/or cold showers10 mlnuLes each upon waklng and rlghL before bed
8razll nuLs3 nuLs upon waklng 3 nuLs before bed (see lmporLanL fooLnoLe)13
8C1CCCL #2 SPC811L8M Anu lun nl18C 8CCS1"
2024 Pours rlor Lo Sex
LaL aL leasL 800 mllllgrams of cholesLerol (example four or more large whole eggs or egg yolks)
wlLhln Lhree hours of bedLlme Lhe nlghL before you wanL Lo have lncredlble sex 1he Wolverlne lnLro
Lo Lhls chapLer was parLlally Lhanks Lo Lwo pound rlbeye sLeaks Lhe nlghL before buL lL's easler Lo
sLomach hardbolled eggs Why before bed? 1esLosLerone ls derlved from cholesLerol whlch ls
prlmarlly produced aL nlghL durlng sleep (beLween mldnlghL and 400600 AM)


lour Pours rlor Lo Sex
4 8razll nuLs
20 raw almonds
2 capsules of Lhe abovemenLloned fermenLed cod/buLLer comblnaLlon






Sexhormone blndlng globulln (SP8C) ls Lhe parLy spoller
SP8C blnds Lo LesLosLerone16 and renders lL lnerL for our purposes and LoLal LesLosLerone" ln blood
LesLs can Lherefore be mlsleadlng Some vegans have been shown Lo have hlgher LesLosLerone levels
Lhan boLh meaLeaLers and vegeLarlans for example buL hlgher levels of SP8C cancel ouL Lhls
advanLage ln oLher sLudles consumpLlon of cholesLerol has been shown Lo be lnversely correlaLed
wlLh SP8C ln oLher words Lhe more cholesLerol you eaL Lhe less SP8C you have
lrom CarruLhers's Androgen ueflclency ln Lhe AdulL Male Causes ulagnosls and 1reaLmenL


SLrlcL low cholesLerol dleLs have been shown Lo lower LoLal and free LesLosLerone levels by 14
vegeLarlan dleLs especlally lf low ln proLeln can lncrease SP8C furLher reduclng l1 free
LesLosLerone Powever men puL on a lowfaL hlghflber vegeLarlan dleL have a 18 reducLlon ln
boLh LoLal LesLosLerone and l1 whlch ls reversed when Lhey go back on a normal dleL Conversely
hlghproLeln lowcarbohydraLe dleLs such as Lhe fashlonable welghLreducLlon ALklns dleL may
parLly exerL Lhelr sllmmlng acLlon by ralslng LoLal LesLosLerone and lowerlng SP8C
SP8C lsn'L evll and we don'L wanL Lo ellmlnaLe lL buL a llLLle less SP8C equals a llLLle more free
LesLosLerone 1hls lsn'L evll elLher lL acLually makes llfe much more lnLeresLlng 1hls ls Lhe reason for
our cholesLerolloadlng ln roLocol 2



Pow Well Can lL Work?
Pere ls a sample of beforeandafLer sex hormone resulLs from my flrsL experlmenL (proLocol 1)
excludlng 8razll nuLs whlch were added laLer
A8lL 3 2009 (8LlC8L) 1C AuCuS1 20 2009 (Al1L8)
1oLal LesLosLerone 2448 Lo 6333 (normal 170780 lL would laLer [ump Lo 833 more Lhan Lrlpllng
my orlglnal value wlLh Lhe addlLlon of 8razll nuLs)
lree LesLosLerone 36 Lo 118 (normal 47244)
ercenLage free LesLosLerone 23 Lo 18
8loavallable LesLosLerone 130 Lo 294 (normal 128430)
Albumln 3 Lo 46 (normal 3348)
uPLAS 1703 Lo 2018
lSP 6 Lo 83 (normal 1271926)
LsLradlol 39 Lo 20 (normal ln males 47)
Lager Lo glve lL a shoL?
1hls chapLer ls enough Lo geL sLarLed buL Lhe real maglc happens when we flnesse Lhe deLalls 8e
sure Lo read Sex Machlne ll ueLalls and uangers" ln Lhe Appendlces lf you're serlous abouL klcklng
LesLosLerone and sex drlve lnLo overdrlve
1CCLS Anu 18lCkS
SpecLraCell LaboraLorles (wwwfourhourbodycom/specLra) SpecLraCell ls Lhe mlcronuLrlenL LesLlng
lab allegedly used by Lance ArmsLrong l uncovered my selenlum deflclency Lhrough SpecLraCell and
used 8razll nuLs among oLher Lhlngs Lo correcL lL 1o flnd local SpecLraCell cllnlclans go Lo
wwwfourhourbodycom/specLra More on Lhls ln Sex Machlne ll"
8lue lce` 8uLLer Cll/lermenLed Cod Llver Cll 8lend (wwwfourhourbodycom/buLLerblend) 1hls ls
Lhe cod/buLLer comblnaLlon l used 8lue lce` ls from a small manufacLurer and producLlon ls llmlLed
Carlson Super 1000mg Cod Llver Cll (wwwfourhourworkweekcom/cod) A decenL subsLlLuLe lf Lhe
above ls soldouL buL consume aL Lhe same Llme as Lhe below
vlLamln8lch 8uLLer laL kerrygold lrlsh buLLer (wwwkerrygoldcom/usa/locaLorphp) 1hls slLe helps
you flnd local sLores where you can buy kerrygold lrlsh buLLer lf you'd prefer Lo order onllne check
wwwfoodlrelandcom and cllck uell CounLer" aL Lhe Lop of Lhe screen
Z81 ALPome vlLamln u 1esL klLs (wwwfourhourbodycom/LesLd) lf you spend a loL of your Llme
lndoors Lhere's a good chance LhaL you are deflclenL ln vlLamln u uon'L [usL guess whaL amounL of
vlLamln u you need as overdoslng wlll produce slde effecLs
SpecLraCell ls a more rellable bloodbased LesL buL Z81's sallva mallln klL can glve you an
lnexpenslve esLlmaLe of your vlLamln u levels Cnce you've esLabllshed your basellne you can use
sunllghL supplemenLaLlon and uv8 lamps Lo lncrease levels followlng elghL weeks of whlch you can
perform an afLer" LesL Lo Lrack changes
vlLamln u3
nCW Llquld vlLamln u3 2 fl oz (wwwfourhourbodycom/vlLamlnd)
uv8/l Lamps
SperLl ulLravloleL SysLems (wwwsperLlcom)
1he k8u u/uvl fluorescenL lamp was developed ln 2010 for lndlvlduals who can'L LoleraLe dlrecL
sunllghL exposure or oral vlLamln u supplemenLs






LeL's Lake a closer look aL whaL happened Lo my blood and cholesLerol afLer Lhose 21 days ln
nlcaragua 21 days of consumlng aL leasL 30 of my calorles as beef faL and 200300 grams of
proLeln and 4070 almonds per day l expecLed Lhe worsL Pere ls Lhe real lmpacL on Lwo common
concerns cholesLerol levels and kldney funcLlon
8LlC8L (AuCuS1 20 2009) vs Al1L8 (SL1LM8L8 23 2009)
CholesLerol
1oLal cholesLerol 200 (borderllne ouLofrange) vs 190
PuL 37 vs 37
LuL 133 (ouLofrange) vs 108
vLuL 10 vs 23
CholesLerol/PuL raLlo 33 vs 33
1rlglycerldes 48 vs 124 (normal 130)
kldney funcLlon
8un 17 vs 18 (normal 723)
CreaLlnlne 10 vs 11 (normal 0712)
8un/creaLlnlne raLlo 16417 (normal 1020)


Lven l was sLunned
l Look no cholesLerollowerlng (or PuLralslng) drugs or supplemenLs and a 21 day maraLhon of red
meaL acLually lmproved my cholesLerol/PuL raLlo whlch mosL docLors vlew as an lndlcaLlon of
cardlac healLh l also lowered boLh LoLal and LuL (bad") cholesLerol l ended up wlLhln Lhe lowrlsk"
range for Lrlglycerldes accordlng Lo Lhe Amerlcan PearL AssoclaLlon buL Lhere was an elevaLlon l
expecLed Lhe lncrease for Lhree reasons


1 1rlglycerldes LransporL dleLary faL and l had been consumlng masslve quanLlLles of faL
2 laLloss can produce LranslenL elevaLed Lrlglycerldes (as lL dld wlLh my dad who losL 70+ pounds of
faL) and l had losL subsLanLlal bodyfaL ln Lhe precedlng 21 days
3 l had consumed 14 ounces of pulpfree orange [ulce Lhe mornlng before Lhe blood drawLhe flrsL
Llme l'd done so ln aL leasL a yearLo measure my blood sugar response lrucLose Lhe sugar ln frulL
ls well known for rapldly lncreaslng boLh Lrlglycerldes and LuL


All cardlac markers were broughL wlLhln normal range wlLhln weeks of sLopplng Lhe anlmal flesh
blnge When l reLesLed on CcLober 16 (21 days laLer) my Lrlglycerldes had dropped from 124 Lo 82
and my vLuL had dropped from 23 Lo 16
WhaL of Lhe 8un and creaLlnlne consldered lndlcaLors of kldney sLress? 8oLh were nomlnally
elevaLed buL well wlLhln normal range
l'm amazed LhaL boLh weren'L hlgher conslderlng LhaL muscular damage can lncrease boLh 8un and
creaLlnlne and l had done a squaL workouL 48 hours prlor Lo Lhe afLer" blood draw on SepLember
24


8uL lsn'L cholesLerol bad for you?
1hls bellef ls predlcaLed on Lhe Llpld PypoLhesls of cardlac healLh (cholesLerol bad) whlch l
dlsagree wlLh based on Lhe sum LoLal of avallable evldence 8eLween 2006 and 2009 l had obsessed
over lowerlng my LoLal cholesLerol 1he ouLcome? Lower LesLosLerone and faLlgue
l'll Lake my egg yolks Lhank you very much











lL appears LhaL spllLLlng up Lhe 800 mllllgrams of cholesLerol also works for Lhe earller nlLro 8oosL"
roLocol 2
lf you know your local sources and can avold salmonella and raw mllk lssues l've found Lhe followlng
shake Lo produce lncredlble effecLs when mlxed wlLh a hand blender and consumed aL boLh 400
M and before bed lL also helped me achleve Lhe 100+pound sLrengLh galns as deLalled ln
LfforLless Superhuman"


12 oz whole raw mllk
4 Lbsp raw almond buLLer
2 raw egg yolks
3 Lbsp chla seeds
1 Lsp vanllla exLracL
Z Lsp clnnamon
1hls ls more approprlaLely called a faL shake" lnsLead of a proLeln shake buL l sLlll dropped bodyfaL
whlle consumlng lL Pow? 1he faLloss was predlcaLed on oLherwlse malnLalnlng a slowcarb dleL and
Laklng Lhe shakes only on workouL days no more Lhan Lhree Llmes a week lf you've ever wondered
whaL anabollcs feel llke one week of Lhese shakes wlll glve you a good ldea
Pere ls Lhe nuLrlLlonal yleld wlLh all percenLages of uS8uA (recommended dally allowance)


1oLal calorles 966
Calorles from faL 627
laL grams 73 g (113)
SaLuraLed faL grams 13 g (76)
CholesLerol 436 g (132)
roLeln 34 g (69)
CarbohydraLe grams 33 g (18)
uleLary flber 20 g (81)
Sugars 19 g
Calclum 93
Clycemlc load 13 (ouL of maxlmum 230)
know your food sources and Lhe sLaLlsLlcs on salmonella polsonlng eLc before consumlng Lhls lf
raw mllk scares you and l wouldn'L blame you use organlc whole mllk lnsLead








Lnd of ChapLer noLes
11 Check ouL Lhe orlglnal aL wwwfourhourbodycom/enLerdragon My massage LheraplsL laLer
asked me Pave you been crawllng Lhrough barbed wlre?"
12 Called exogenous" LesLosLerone (creaLed ouLslde Lhe body) as opposed Lo endogenous"
(creaLed lnslde Lhe body) 1hlnk of exLernal" Lo remember Lhe dlfference
13 hCC can also lnhlblL Cn8P aL Lhe hypoLhalamus lL's a serlous drug and shouldn'L be Laken llghLly
14 1hough oLher hormones llke lSP also correlaLe Lo Lhe lncreased sex drlve LP shows Lhe mosL
pronounced [ump
13 1hls ls personal and l don'L suggesL Lhe same unless you're deflclenL ln selenlum See SpecLraCell
ln Lhe resources as well as Lhe explanaLlon ln Sex Machlne ll"
16 Albumln also does Lhls Lo a lesser exLenL

PA? LnulnCS Anu uCu8LlnC SL8M CCun1
1he Lwo canals fashloned by Lhe gods ln whlch man's power resLs ln Lhy LesLlcles l break Lhem
wlLh a club
ALharva veda sacred LexL of Plndulsm
Lach man ln Lhls room ls half Lhe man hls grandfaLher was"
Louls CullleLLe hu a researcher from Lhe unlverslLy of llorlda opened hls dlscusslon ln fronL of a
congresslonal commlLLee wlLhouL preamble named one of [usL 20 Poward Pughes Medlcal lnsLlLuLe
professors naLlonwlde CullleLLe was noL speaklng ln meLaphor Pe had Lhe daLa Lo prove lL
1he sperm counLs of men ln Lhe unlLed SLaLes and 20 oLher lndusLrlallzed counLrles have been falllng
slnce 1942 aL a raLe of roughly 1 per year ln healLhy males
1he average norLhern Luropean sperm counL ln Lhe 1940s was more Lhan 100 mllllon sperm per
mllllllLer (mllllon/ml) of e[aculaLe ln 2008? 1he sperm counLs of Lhe ma[orlLy of 20 year old
Luropean men are now so low LhaL we may be close Lo Lhe cruclal Llpplng polnL of 40 mllllon per
mllllllLer spermaLozoa we musL face Lhe posslblllLy of more lnferLlle couples and lower ferLlllLy
raLes ln Lhe fuLure" ln uenmark more Lhan 40 of men have already dropped below Lhe 40
mllllon/ml Lhreshold and enLered subferLlllLy"
1he research ls as always conLroverslal
Some sLudles conflrm Lhe Lrend whlle oLher sLudles conLradlcL Lhe flndlngs and we all end up more
confused Lhan before
1o sldesLep Lhe blckerlng l Lracked my sperm counL and quallLy over 18 monLhs and looked aL Lhe
Lrends flrsLhand lrom a selflsh uarwlnlan sLandpolnL l dldn'L care abouL Pelnrlch's balls ln
Copenhagen l cared abouL my own
lL all sLarLed wlLh a Lrlp Lo a sperm bank ln 2008 (see sldebar ln Lhls chapLer) when l had no lnLenLlon
of Lrendlng anyLhlng
l'd had a few Loo many brushes wlLh morLallLy wlLnessed a 30someLhlng frlend geL LesLlcular
cancer and declded lL was a good ldea Lo begln freezlng my swlmmles whlle aL Lhelr healLhlesL
unllke flne wlne sperm counL does noL lmprove wlLh age AfLer all whaL lf l goL marrled and Lhen
had an accldenL or needed chemoLherapy? l wanLed a worsLcase scenarlo lnsurance pollcy
CeLLlng an accuraLe sperm counL never occurred Lo me as lmporLanL My blood work was
lmmaculaLe l was a sLrapplng 31 years young My dleL was as clean as a Mormon's breakfasL and l
was hlLLlng new personal records ln Lhe gym Why would l boLher Lo Lhlnk abouL lL? lL was obvlous
LhaL l dldn'L need Lo
unpleasanL Surprlses
1hen Lhe shocker Lhe lab resulLs whlch were avallable Lhe afLernoon afLer my sesslon puL my sperm
counL on Lhe low range of normal borderllne problemaLlc l couldn'L belleve lL Assumlng lL was a lab
mlsLake l repeaLed Lhe drlll Lhree weeks laLer and came back wlLh an even lower counL 1he more
LesLs l dld over Lhe nexL 12 monLhs Lhe lower Lhe resulLs
Poly ChrlsL l was Lerrlfled
8uL whaL were Lhe posslble causes?
Was lL Lhe phLhalaLes ln everyLhlng from shampoo Lo deodoranL? 8lsphenol A ln everyLhlng from
household elecLronlcs Lo plasLlc boLLles? 1lghLlewhlLles? 1here was no consensus lL could have been
one of a mllllon suspecLs or lL could have been all of Lhem
no maLLer Lhe causes Lhe real quesLlon was could l do anyLhlng Lo reverse lL?
1o sLarL l aLLempLed Lo remove envlronmenLal polluLanLs from my body uslng ln[ecLlons (lv uMS
eLc) and dleLary changes and Lhe changes ln blood work were almosL unnoLlceable
WhaL else could l do?
8esldes avoldlng plasLlcs and golng organlc Lhe sad answer seemed Lo be noL much l called some of
Lhe mosL experlenced and lnnovaLlve urologlsLs ln Lhe unlLed SLaLes lncludlng ur uudley uanoff
founder of Lhe 1ower urology Medlcal Croup aL CedarsSlnal Medlcal CenLer who served as a cllnlcal
faculLy member aL uCLA Medlcal School for 23 years Pls mosL sLrlklng commenL was a dlshearLenlng
one Male ferLlllLy ls a relaLlvely 'lnferLlle' fleld 1here ls so llLLle one can do"
1hen came AugusL 31 2009
ln preparaLlon for an unrelaLed lnLervlew wlLh famed sLrengLh coach Charles ollquln l had asked a
frlend ln Lhe flLness buslness for hls dream llsL of quesLlons Cne of Lhe slde noLes ln hls emall read


Pe won'L use a cell phone due Lo radlaLlon sLaLes Lhey have a hlgh LesLed correlaLlon beLween low 1
levels ln aLhleLes and cell phone carrled ln pockeL
1" ln Lhls case refers Lo LesLosLerone
1he lnLervlew wlLh Charles was a fasclnaLlng romp Lhrough all Lhlngs performancerelaLed ranglng
from Lhe endocrlne sysLem Lo lnLravenous vlLamln C LreaLmenL and geneLlcs LesLlng ln Lhe mlddle as
we were shlfLlng Loplcs l asked Charles lf he'd observed a correlaLlon beLween cell phone use and
low LesLosLerone counLs
lL's noL [usL someLhlng l've observed 1ake a look aL Lhe sLudles"
So l dld
Lo and behold [umplng from arLlcle Lo arLlcle on MedLlne Lhere were more Lhan a handful of sLudles
LhaL showed slgnlflcanL decreases ln serum LesLosLerone ln raLs followlng even moderaLe exposure
(30 mlnuLes per day flve days a week for four weeks) Lo 900 megaherLz (MPz) radlo frequency (8l)
elecLromagneLlc flelds (LMl) whlch ls whaL mosL CSM cell phones produce
1hen Lhe eplphany
ln Lhe relaLed arLlcles" pane nexL Lo one such sLudy l noLlced research focuslng on Lhe effecLs of cell
phone radlaLlon on sperm
Cne cllck opened andora's box buL leL's cover baslcs before we look aL whaL l found 1here are
prlnclpally Lhree Lhlngs an Mu wlll flrsL look aL when evaluaLlng sperm


1 CounL Pow many swlmmers do we have LoLal?
2 Morphology Pow many swlmmers have Lhe proper Ladpolellke shape?
3 MoLlllLy Pow many of Lhem can acLually swlm forward whlch ls Lhe rlghL dlrecLlon?


lf Lhe sperm ls mlsshapen or can'L move lL doesn'L maLLer how many you have lf you have greaL
swlmmers buL noL enough Lo survlve Lhe kamlkaze oneway Lrlp you are equally screwed
Cf Lhe dozens of sLudles LhaL l found mosL done ln Lurope more Lhan 70 concluded Lhe same
Lhlng17 cell phone radlaLlon lmpalrs sperm funcLlon 1he explanaLlon for how lL does Lhls varled buL
Lhe ouLcome was never good
Pere are [usL Lwo absLracL hlghllghLs from 2008 and 2009


1hree hundred slxLyone men undergolng lnferLlllLy evaluaLlon were dlvlded lnLo four groups
accordlng Lo Lhelr acLlve cell phone use group A no use group 8 2 h/day hours/day group C 24
h/day and group u 4 h/day 1he laboraLory values of Lhe above four sperm parameLers mean
sperm counL moLlllLy vlablllLy and normal morphology decreased ln all four cell phone user groups
as Lhe duraLlon of dally exposure Lo cell phones lncreased
- - -
Male alblno WlsLar raLs (1012 weeks old) were exposed Lo 8lLM8 radlo frequency elecLro
magneLlc radlaLlon from an acLlve CSM (09/18 CPz) moblle phone for 1 hour conLlnuously per day
for 28 days ConLrols were exposed Lo a moblle phone wlLhouL a baLLery for Lhe same perlod 8aLs
exposed Lo 8lLM8 exhlblLed a slgnlflcanLly reduced percenLage of moLlle sperm CCnCLuSlCn
Clven Lhe resulLs of Lhe presenL sLudy we speculaLe LhaL 8lLM8 from moblle phones negaLlvely
affecLs semen quallLy and may lmpalr male ferLlllLy
1he raL balls were exposed for one hour per day for 28 days?!
ln Callfornla where l llve 30 of Lhe populaLlon relles excluslvely on cell phones for communlcaLlon
l had carrled a cell phone ln my pockeL an average of aL leasL 12 hours a day for Lhe lasL 10 years
no more
lL dldn'L hurL me Lo puL lL somewhere else and Lhe evldence was sLrong enough Lo warranL a Lrlal
Lleven weeks laLer l had my flrsL round of resulLs
Pappy Lndlngs
lor eleven weeks l adopLed one new rule my phone was no longer allowed Lo cuddle wlLh my
LesLlcles
lLs new home was a black lnCase lod armband lnLended for [ogglng l could sLrap lL Lo Lhe ouLslde of
my upper arm or calf orlf headed somewhere [ogger fashlon wasn'L cooll could slmply Lurn Lhe
phone off before puLLlng lL ln my pockeL ln Lhe laLLer case or when runnlng qulck errands sans
armband checklng messages every 30 mlnuLes resulLed ln a grand LoLal of zero problems 1he fronL
pockeL of a backpack or bag also works
l walLed 11 weeks Lo reLesL for a speclflc reason sperm producLlon (spermaLogenesls) Lakes an
esLlmaLed 64 days ln humans l wanLed Lo walL aL leasL LhaL long and added Lwo weeks as an exLra
buffer
l reLurned Lo Lhe sperm bank for my deposlL and LesLlng on november 19 2009 nervous as hell
1he anxleLy wasn'L necessary l had nearly Lrlpled my moLlle sperm per e[aculaLe 1he numbers were
almosL unbellevable


L[aculaLe volume 44 lncrease
MoLlle sperm per mllllllLer 100 lncrease
MoLlle sperm per e[aculaLe 183 lncrease
l leL ouL one of Lhe longesL exhales of my llfe as l looked aL Lhe lab LesL fax 1he Lrend had reversed
Can l aLLrlbuLe Lhese lncreases Lo removlng Lhe cell phone and noLhlng else? lL lsn'L qulLe LhaL easy l
also sLarLed cold LreaLmenLs and supplemenLal selenlum (8razll nuLs) boLh of whlch could have
conLrlbuLed Lhe laLLer more llkely Lhan Lhe former uo l care abouL Lhe academlc purlLy? no l was
more concerned wlLh lncreaslng sperm counL Lhan lsolaLlng varlables Lven wlLh Lwo confoundlng
varlables Lhe experlmenL ls dlrecLlonally valld
Should you walL for a sclenLlflc consensus? l don'L Lhlnk so 1hls ls a case where Lhe currenL llLeraLure
ls sLrong enough and Lhe lnconvenlence mlnlmal enough Lo noL walL for docLor's orders
lL can'L hurL you and lL mlghL geL your swlm Leam off Lhe bench and back ln Lhe game
lf you wanL klds someday conslder yourself warned






l never LhoughL l'd vlslL a sperm bank
erhaps lL was fllpplng a moLorcycle aL 90 mlles per hour on lnflneon 8aceway
erhaps lL was Learlng my Achllles Lendon ln [lu[lLsu pracLlce Lhen geLLlng Lhrown on my head
Maybe havlng my scuba mask flll wlLh blood aL 120 feeL underwaLer ln 8ellze?
1haL could have done lL
Cr perhaps lL was [usL crosslng Lhe 30year age Lhreshold and havlng frlends who dldn'L make lL
Sulclde 9/11 accldenLsbad Lhlngs happen Lo good people
l came Lo reallze Lhen lL's really noL LhaL hard Lo dle And LhaL's when l sLarLed Lhlnklng abouL sLorlng
my geneLlc maLerlal
?es my llLLle swlmmles
ln Lhls sldebar l'll Lalk abouL Lhe process how l dld lL and why lL's cheap lnsurance ln an
unpredlcLable world l'll also Lhrow ln some curlous deLalls (sexy Llme!) [usL for enLerLalnmenL



uolng Lhe research Lhe pros far ouLwelgh Lhe cons


1 Men are becomlng progresslvely lnferLlle Co munch on some soy crlsps for a mouLhful of
phyLoesLrogens or [usL sLlck wlLh preservaLlves lL's hard Lo avold LesLlcleunfrlendly food and Loxlns
1alk Lo endocrlnologlsLs who do cllnlcal analysls and also geL your sperm counL measured lL ls
probably less Lhan your dad's 8ealworld Chlldren of Men (for men) ls ln full effecL
2 Many medlcal condlLlons and procedures (cancer LreaLmenL for example) can render men
lnferLlle
3 eople who know" Lhey don'L wanL klds change Lhelr mlnds A loL !usL look aL Lhe number of
vasecLomy reversal procedures And no Lhese procedures do noL work well lallure raLes are hlgh
4 Above all why noL do lL? lf you can afford lL lL's a nobralner for peace of mlnd 1he poLenLlal
downslde of dolng lL (cosL) ls recoverable Lhe poLenLlal downslde of noL dolng lL ls lrreverslble


1hlnk lL's easy Lo geL someone pregnanL? SomeLlmes MosL of Lhe Llme afLer looklng aL Lhe numbers
lL seems surprlslngly hlLormlss
1o be clear l Lhlnk adopLlon ls a beauLlful Lhlng l [usL also wanL Lo have chlldren who look llke me
and l see no reason noL Lo ensure boLh can happen l wanL Mama lerrlss Lo be Crandmama lerrlss aL
some polnL even lf my LesLlcles check ouL before l do Call me oldfashloned
ls Lhls egodrlven? Cn some level of course lL ls 8uL so ls ownlng a home or havlng a decenL car
wearlng cloLhlng besldes whaL wlll keep you warm and dolng anyLhlng pasL Lhe base necesslLles for
survlval Pumans are egodrlven l'm human ergo l'm egodrlven



1 llnu A SL8M S1C8ACL lAClLl1?
Coogle sperm sLorage" sperm bank" or sperm donor" along wlLh your sLaLe or clLy
2 MAkL An lnl1lAL ACln1MLn1 Anu CL1 1LS1Lu lC8 lnlLC1lCuS ulSLASLS
MosL repuLable locaLlons wlll requlre LesLlng for common S1us prlor Lo sLorage l was LesLed for
Plv 1 2
P1Lv l ll
88 (for syphllls Al Capone's farewell song)
PCv (for hepaLlLls C)
P8sAC and P8cA8 (for hepaLlLls 8)
CosL of lnlLlal consulL $100130
CosL of S1u lab panel $130200


lL's a romanLlc flrsL daLe And yes l cleared wlLh flylng colors
3 WA8M u ?Cu8 W8lS1S Anu CL1 8uS? Slx SLSSlCnS L8 klu
1hlnk lL's one shoL one klll" macho man? 1hlnk agaln ?ou're no eLer norLh and even lf you were
30+ of your sperm counL ls annlhllaLed by Lhe freezlng process
?ou should make slx sperm deposlLs for each chlld you'd llke Lo have lL can Lake over elghL monLhs
for a woman Lo geL pregnanL wlLh lnsemlnaLlon alLhough ln vlLro ferLlllzaLlon (lvl) ups Lhe chances
somewhaL aL much hlgher cosL generally $900012000 per aLLempL
Ch and forgeL abouL absLalnlng for long perlods of Llme oddly enough
lor besL sLorage and laLer ferLlllzaLlon absLaln from e[aculaLlon for aL leasL 48 hours buL no more
Lhan Lhree days (72 hours) before each sesslon lL's a LlghL wlndow More Lhan four days and dead
sperm cells begln Lo accumulaLe and cause Lrouble as you need a cerLaln raLlo of llve sperm Lo dead
sperm per 1 cublc cenLlmeLer (cc) of volume l scheduled one deposlL every fourLh mornlng eg
Monday 1000 AM lrlday 1000 AM 1uesday 1000 AM eLc


CosL per sample frozen $130200 ( 6 $9001200 per poLenLlal kld)
4 S1C8L ALL 1PL SuSLnuLu SWlMMlLS SCMLWPL8L SAlL
1hls ls usually handled by Lhe faclllLy LhaL dld Lhe lnlLlal freezlng 1hls ls also where Lhe credlL card
comes ouL


CosL per year $300600 (ofLen for all samples)



So cover Lhe baby's ears l'm golng Lo Lell you someLhlng sLunnlng and dlsgusLlng SomeLhlng you
probably don'L wanL Lo hear 8eady? MosL guys llke pornography And SanLa Claus doesn'L exlsL
l'm sorry
Pere's how Lhe sLorage faclllLy webslLe sells Lhe donaLlon" process


Pe Lhe donor/sLorer ls Lhen shown Lo a prlvaLe room where he can collecL hls speclmen ln a
provlded sLerlle cup


AbouL as sexy as leLhal ln[ecLlon rlghL?
Well upon arrlval Lhere were surprlses ln sLore l was led Lo a cornucopla of porn uvus around a
secreL corner 8lghL ln fronL of a bunch of female lab Lechnlclans looklng awkward 1here was
someLhlng for everyone ln Lhls moLley selecLlon 8llnd [uggler feLlsh? lL would've been Lhere no
expense was spared ln coverlng all bases
l grabbed a few LlLles (l'll spare you Lhe names) and headed Lo a small whlLe room wlLh a slldlng door
l followed Lhe lead of a quleL male Aslan asslsLanL ln a whlLe lab coaL Pe looked aL hls feeL and
deparLed wlLh lease wash your hands when you flnlsh" l dldn'L expecL a call Lhe nexL day
1he den of cllnlcal sln was abouL Lhe slze of a hoLel baLhroom wlLh a paper sheeLcovered coL on Lhe
floor (yeah baby!) a meLal chalr a 13r 1v/uvu combo on a small sLool and a sLack of magazlnes
susplclously adhered Lo one anoLher
So l saL down sLlll qulLe conLenL and ready Lo do my duLy lor once l could Lhlnk of solo Llme as a
producLlve acLlvlLy! l enLhuslasLlcally popped ln Lhe uvu saL down Lo geL relaxed and Lhen my
braln goL sodomlzed
See l llve ln San lranclsco and well Lhere are a loL of alLernaLlve" sexual orlenLaLlons lL also
happens sad Llmes for 1lm lerrlss LhaL Mr Wash?ourPands was noL good aL maLchlng uvus Lo
Lhelr cases
WlLhln seconds of slLLlng down l'd come Lo Lhe reallzaLlon LhaL Lhls room wlLh paper sheeLs ln all
Lhelr glory had been used by hundreds of oLher donors 1haL alone requlred me Lo enLer a sLaLe of
focus reserved for Clymplans and lron Chef compeLlLors 1hen l Lurn on Lhe uvu and see Lwo halry
boys dolng someLhlng resembllng wresLllng 8uL noL wresLllng
Second uvu same sLory 1hlrd Llme was Lhe charm buL l was already suppresslng so many lmages
and reallLles LhaL lL was llke bendlng a spoon wlLh my mlnd Lo geL done whaL every guy has masLered
by age 12
Ah Mr Wash?ourPands We wlll meeL agaln and l shall glve you a [udo chop
MenLally prepare genLlemen lL won'L be as easy as you Lhlnk 1hese are Lough dangerous Llmes
Cood Llmes Lo save your swlmmles as cheap lnsurance
And don'L forgeL Lo wash your hands



1CCLS Anu 18lCkS
lnCase SporLs Armband ro (wwwfourhourbodycom/armband) 1hls ls Lhe neoprene armband l used
for holdlng my cell phone 1hough deslgned for Lhe lod 1ouch lL's large enough Lo hold
8lack8errles lhones and mosL oLher pockeL mlcrowaves
ong Case for lhone (wwwfourhourbodycom/pong) 1hls ls Lhe only case LhaL's been LesLed ln lCC
cerLlfled laboraLorles and proven Lo reduce your lhone's radlaLlon Lo a Lhlrd of whaL lL would be
wlLhouL Lhe case all whlle malnLalnlng slgnal sLrengLh lf you have Lo keep your cell phone ln your
pockeL Lhls wlll help mlnlmlze Lhe damage buL l sLlll suggesL off" around Lhe Lwlns
1he ulsappearlng Male C8C uocumenLary (wwwfourhourbodycom/dlsappearlng) 1hls nocosL
download of 1he ulsappearlng Male ls abouL one of Lhe mosL lmporLanL and leasL publlclzed lssues
faclng Lhe human specles Lhe Loxlc LhreaL Lo Lhe male reproducLlve sysLem lrlghLenlng and requlred
vlewlng
Sperm 8ank ulrecLorles llnd a bank or sLorage faclllLy ln your area uslng Lhe below webslLes or use
Coogle Lo search for sperm sLorage or bank or donor" ln comblnaLlon wlLh your clLy and sLaLe
names
wwwspermbankdlrecLorycom
wwwspermcenLercom/sperm_bank_llsLlngs
lerLlllLy Cllnlc ulrecLorles
SocleLy for AsslsLed 8eproducLlve 1echnology (wwwsarLorg/flnd_frmhLml slLe compaLlble wlLh
8lack8errles and lhones)
Local uocLors hyslclans and Surgeons ulrecLory" (wwwhealLhgradescom/localdocLorsdlrecLory)
lerLlllLy !ourney lerLlllLy Cllnlc LocaLor" (wwwfourhourbodycom/ferLlllLy)
llnd a lerLlllLy Cllnlc (wwwflndaferLlllLycllnlccom)
Semen Analysls" WebMu (wwwfourhourbodycom/semenanalysls) lurLher readlng on Lhe process
of semen analysls (eg whaL medlcaLlons and condlLlons can affecL your semen)





Lnd of ChapLer noLes
17 MosL of Lhe sLudles performed ln Lhe unlLed SLaLes LhaL conclude no negaLlve effecL are funded
elLher dlrecLly or lndlrecLly (as wlLh many lLLL sLudles) by cell phone manufacLurers and carrlers
uoes Lhls prove malfeasance? no buL lL should ralse a red flag


L8lLC1lnC SLLL

LnClnLL8lnC 1PL L8lLC1 nlCP1'S SLLL
lnsomnla ls a gross feeder lL wlll nourlsh lLself on any klnd of Lhlnklng lncludlng Lhlnklng abouL noL
Lhlnklng
CllfLon ladlman former chlef edlLor Slmon SchusLer
Cod whaL a beauLlful beach Calm 1ranslucenL Lurquolse waLer l should really go back Lo 1halland
l wonder whaL Llme lL ls ln 1halland 8uL why ls Lhere a mangy Cerman shepherd on my beach?
Crange collar 1haL makes no sense klnd of looks llke !ohn's dog AcLually l owe !ohn a call l*ck
uld l puL hls blrLhday parLy ln Lhe calendar? 8lrLhdays and clowns Clowns?! Why Lhe hell am l
Lhlnklng abouL clowns?!?"
And so my lnLernal monologue conLlnues unLll 300 400 or even 600 AM roLaLlng Lhrough
lmages ldeas commlLmenLs anxleLles and fanLasles
1hls menLal sllde show ls comblned wlLh perverse sleep yoga someLlmes Lhe LwlsLed lnLoapreLzel
posLure someLlmes lylng on my back llke uracula ln mockparalysls and always endlng ln Lhe feLal
poslLlon wlLh a plllow or arm beLween my knees leLal poslLlon never works buL l conLlnue Lo Lry lL
llke a fullbladdered dog scraLchlng aL a door LhaL never opens
l have lnsomnla Porrlflc onseL" lnsomnla
My faLher and my broLher are Lhe same lL's noL because we're sLressed ouL necessarlly lL's noL
because we're noL Llred lL's because we [usL can'L freaklng fall asleep
So ln Lhe lnLeresL of flnally geLLlng a good nlghL's resL and helplng oLhers wlLh lnsomnla l Lrled
everyLhlng from folk remedles Lo smarL drugs from llghL Lherapy Lo faL loadlng
now l can say LhaL l had chronlc lnsomnla
1he Pldden 1hlrd of Llfe
ls good sleep a slmple maLLer of lengLh Lhe longer Lhe beLLer?
lf you've ever needed a nap afLer sleeplng Loo much you know lL lsn'L LhaL slmple LeL's look aL Lhe
problem Lhrough an easler quesLlon whaL ls bad sleep?


- 1aklng Loo long Lo geL Lo sleep (onseL" lnsomnla my ma[or problem)
- Waklng Loo ofLen LhroughouL Lhe nlghL (mlddle" lnsomnla)
- Waklng Loo early and belng unable Lo geL back Lo sleep (Lermlnal" lnsomnla)


1he challenge for a selfLracker ls measurlng Lhlngs when droollng lnLo a plllow l could record Lhe
Llmes when l goL lnLo bed and when l woke up buL l couldn'L plnpolnL when l fell asleep much less
whaL happened whlle asleep
1aklng courses llke 8lology of Sleep" aL SLanford unlverslLy dldn'L flx my lnsomnla buL Lhe academlc
searchlng dld help me formulaLe more speclflc quesLlons lncludlng


- lor memory consolldaLlon how much 8LM sleep am l experlenclng?
- lor Llssue repalr how much delLawave sleep am l experlenclng?
- lor boLh of Lhe above am l experlenclng sleep apnea?


1he problem wlLh LesLlng Lhese ln a proper sleep lab (Lhe LesL ls called a polysomnogram) ls LhaL you
generally have aL leasL 22 wlres aLLached Lo you Lo measure braln acLlvlLy (LLC) eye movemenLs
(LCC) skeleLal muscle acLlvaLlon (LMC) hearL rhyLhm (LCC) resplraLlon and someLlmes perlpheral
pulse oxlmeLry
Cuess whaL? no one can sleep ln a welrd lab wlLh 22 wlres aLLached Lo Lhem on Lhe flrsL nlghL So Lhe
daLa are Lerrlble 8uL leL's assume you Lry 1he second nlghL you come ln afLer an allnlghLer and
crash wlLhln mlnuLes llke a posLsugar hlgh Lwoyearold uoublebad daLa
1o really LesL and Lweak Lhlngs under reallsLlc sleeplng condlLlons l would need a pockeLslzed sleep
lab
1haL dldn'L happen unLll 2009
My llrsL l*cklng Sleep Lab
!uL? 2009
?ou should Lry whaL 8rad leld used Pe has some gadgeL Lo measure your sleep" offered one of my
frlends
1hls caughL my aLLenLlon l had been blLchlng abouL my lnsomnla afLer anoLher horrlble nlghL's sleep
and l'd also been meanlng Lo reach ouL Lo 8rad
8ased ouL of beauLlful 8oulder Colorado 8rad ls a venLure caplLallsL and angel lnvesLor famous for
(1) hls lncredlble Lrack record and (2) dropplng lbombs on buslness panels1 LxhlblL A Pe was one
of Lhe few lnlLlal backers of Parmonlx Muslc SysLems whlch he helped ralse $300000 ln flnanclng
1hey bled money for almosL 11 years A fool's errand! 1hen ln 2003 lL had a small (sarcasm) vldeo
game success called CulLar Pero" lL sold ln 2006 Lo vlacom/M1v for $173 mllllon
8rad's conLrarlan declslons ofLen follow an eleganL loglc LhaL oLhers only plck up on well afLer Lhe
facL
lf he had found a Lool for sleep analysls l wanLed Lo know all abouL lL
Cf MoLlon and Waves 1he 1ools
8rad's obsesslon ended up belng Lhe Zeo lL would be my flrsL leglLlmaLe nexLgeneraLlon sleep
gadgeL
1hen l added more gadgeLs
ln Lhe subsequenL four monLhs of LesLlng l also used hearLraLe monlLors LhermomeLers conLlnuous
glucose monlLors Lwo movemenLdeLecLlon devlces (llL8lL and WakeMaLe) and vldeo recordlng of
sleep movemenL CfLen all slmulLaneously
l looked llke a comaLose 8obocop
8oLh WakeMaLe and llL8lL worn on your wrlsL durlng sleep use moLlonsenslng Lechnology
(acceleromeLry) slmllar Lo whaL's found ln a nlnLendo Wll conLroller 1he daLa are lnLerpreLed uslng
acLlgraphy algorlLhms whlch are used Lo deLermlne wheLher someone ls awake or ln one of Lhe
varlous sLages of sleep WakeMaLe feaLures an alarm clock LhaL can be seL Lo wake you durlng
speclflc arousal polnLs" ln 8LM sleep (osLenslbly Lo mlnlmlze grogglness) up Lo 30 mlnuLes before a
chosen wake Llme






1he Zeo ln conLrasL uses a headband LhaL measures elecLrlcal paLLerns generaLed ln Lhe braln lL also
has an alarm clock lnLended Lo wake you durlng perlods of mosL elevaLed braln acLlvlLy Lo mlnlmlze
grogglness
1he flrsL aLLempLs Lo Lrack and flx Lhlngs were noL encouraglng
lor boLh acceleromeLer devlces Llme Lo fall asleepLhe crlLlcal problem of onseL" lnsomnladld
noL appear accuraLe uesplLe clalms Lo Lhe conLrary lL dldn'L appear LhaL Lhe acceleromeLers could
dlsLlngulsh beLween slmple lack of movemenL and sleeplng l LesLed Lhls by waLchlng Lelevlslon for 30
mlnuLes remalnlng as perfecLly sLlll as posslble before aLLempLlng Lo sleep My sleep" sLarLed
roughly when l sLarLed waLchlng 1v
1he flrsL good news came a week laLer Lhe lnLelllgenL alarms Zeo and WakeMaLe seemed Lo reduce
grogglness l was less basLardly ln Lhe mornlng and could Lhlnk wlLhouL Lwo cups of coffee lacebo
or Lrue cause and effecL Lhe smarL alarms" seemed Lo help 1hls was an lmprovemenL buL l needed
beLLer sleep noL [usL beLLer wake Llmes
1hls ls where Lhe Zeo really became valuable
l began wlLh a Lrlal perlod of answerlng a sub[ecLlve quesLlon each mornlng and asslgnlng a number
do l feel llke shlL (13) or do l feel awesome (810)? nebulous answers beLween 4 and 7 LhaL would
skew lnLerpreLaLlon were logged buL lgnored ln boLh exLreme ranges l Lhen looked for paLLerns
1hanks Lo Lhe conLlnuous glucose monlLorlng l also had food logs Lo use






Pere are some of Lhe lnlLlal flndlngs


1 Cood sleep (810) was mosL dependenL on Lhe raLlo of 8LMLoLoLal sleep noL LoLal 8LM duraLlon
1he hlgher Lhe percenLage of 8LM sleep Lhe more resLful Lhe sleep 1he hlgher Lhe 8LM percenLage
Lhe beLLer Lhe recall of skllls or daLa acqulred ln Lhe prevlous 24 hours PlgherpercenLage 8LM sleep
also correlaLed Lo lower average pulse and LemperaLure upon waklng
2 l could lncrease 8LM percenLage by exLendlng LoLal sleep Llme pasL nlne hours or by waklng for
flve mlnuLes approxlmaLely four and a half hours afLer sleep onseL Cne waklng of 310 mlnuLes
approxlmaLely four and a half hours afLer sleep onseL dramaLlcally lncreased 8LM percenLage lL
seems LhaL one waklng ls noL necessarlly a bad Lhlng aL leasL when lnLenLlonal
3 1aklng 200 mllllgrams of huperzlneA 30 mlnuLes before bed can lncrease LoLal 8LM by 20 30
PuperzlneA an exLracL of Puperzla serraLa slows Lhe breakdown of Lhe neuroLransmlLLer
aceLylchollne2 lL ls a popular nooLroplc (smarL drug) and l have used lL ln Lhe pasL Lo acceleraLe
learnlng and lncrease Lhe lncldence of lucld dreamlng l now only use huperzlneA for Lhe flrsL few
weeks of language acqulslLlon and no more Lhan Lhree days per week Lo avold slde effecLs lronlcally
one documenLed slde effecL of overuse ls lnsomnla 1he braln ls a senslLlve lnsLrumenL and whlle
generally well LoleraLed Lhls drug ls conLralndlcaLed wlLh some classes of medlcaLlons Speak wlLh
your docLor before uslng
4 1he hlgher Lhe percenLage of deepwave sleep Lhe beLLer your subsequenL physlcal performance
3 More Lhan Lwo glasses of wlne wlLhln four hours of sleep decreases deepwave sleep 2030
Lven four glasses slx hours beforehand dld noL appear Lo have Lhls effecL so Lhe Llmlng ls cruclal
Conversely Laklng 13+ drops of Callfornla poppy exLracL appeared Lo lncrease deepwave sleep up Lo
20
6 LaLlng Lwo Lablespoons of organlc almond buLLer on celery sLlcks before bed ellmlnaLed aL leasL
30 of Lhe feel llke shlL" (13) mornlngs Lver wonder how you can sleep 810 hours and feel Llred?
1he llkely culprlL low blood sugar Make a prebed snack parL of your nuLrlLlonal program Cne Lo
Lwo Lablespoons of flaxseed oll (120240 calorles) can be used ln comblnaLlon wlLh Lhe celeryand
almondbuLLer Lo furLher lncrease cell repalr durlng sleep and Lhus decrease faLlgue llaxseed oll
LasLes llke a mlxLure of raccoon urlne and asparagus solf you opL Lo lnclude lLl recommend
plnchlng your nose whlle consumlng lL per ur SeLh 8oberLs whom we'll meeL laLer


1urnlng Cff Monkey Mlnd
nexL l moved on Lo Lhe blggesL problem geLLlng Lo sleep ln Lhe flrsL place no maLLer how
LheoreLlcally resLful my sleep should be based on Zeo resulLs more Lhan 30 mlnuLes of onseL
lnsomnla negaLed lL all
WhaL follows are Lhe changes and Lools LhaL had Lhe largesL effecLs on LlmeLosleep Some of Lhem
are more convenlenL Lhan oLhers l excluded drugs3 from LesLlng and lf a glven lmprovemenL
couldn'L be repllcaLed aL leasL Lhree Llmes on consecuLlve nlghLs lL was omlLLed
1LS1 6770 AS ?Cu8 8Lu8CCM 1LML8A1u8L
1hls was Lhe varlable l experlmenLed wlLh Lhe mosL whlle ln nlcaragua for my medlcal Lourlsm
advenLures (comlng up laLer) and lL was also Lhe varlable LhaL had Lhe mosL conslsLenL effecLs
Speclflcally uslng a slngle bedsheeL aL a room LemperaLure beLween 67l and 70l produced Lhe
fasLesL Llme Lo sleep Warmer LemperaLures never worked buL as low as 63l would work equally
well lf l wore socks Lo keep my feeL warm lf you can'L conLrol Lhe amblenL LemperaLure LesLlng
socks of dlfferenL Lhlcknesses ls Lhe easlesL varlable Lo change for Lweaklng heaL loss
ldeal LemperaLure ls hlghly lndlvldual and each person wlll have a narrow range so experlmenL Lo
flnd your own
LA1 A LA8CL lA1 Anu 8C1LlnuCMlnA1Lu MLAL Wl1Pln 1P8LL PCu8S Cl 8Lu1lML
l dlscovered Lhls unlnLenLlonally whlle Lracklng LesLosLerone changes Consumed wlLhln Lhree hours
of geLLlng under Lhe sheeLs meals of aL leasL 800 mllllgrams of cholesLerol (four or more large whole
eggs) and 40 grams of proLeln produced dramaLlcally fasLer LlmeLosleep scores Lhan meals of lower
volume or lower proLeln and faL LaLlng Lwo rlbeye sLeaks each abouL LhreequarLers of a pound
had Lhe sLrongesL Lranqulllzerllke effecL
uSL LlCP1 CuLS 1PL PlLlS CCLl1L
l boughL Lhls hlghend bluellghL emlLLer for a frlend who suffers from seasonal affecLlve dlsorder
(SAu)aka mlld Lo severe depresslon durlng wlnLer monLhs
Pe already owned Lhe same devlce so l began Lo use lL as a replacemenL for coffee flrsL Lhlng ln Lhe
mornlng l seL lL Lo Lhe slde of my lapLop polnLlng aL me for 13 mlnuLes aL abouL a 30degree off
cenLer angle (lf noon ls my lapLop polnLlng aL me from 10 AM or 2 M) 1haL evenlng my Llme Lo
sleep was less Lhan 10 mlnuLes for Lhe flrsL Llme ln weeks l was able Lo repllcaLe Lhe effecL four
nlghLs ouL of flve
1hough mosL ofLen used for [eL lag or wlnLer depresslon l've found Lhe goLl1L Lo be slngularly mosL
useful as a correcLlve sleep Lool even lf l wake up laLe and need Lo go Lo bed aL a normal hour
8aLLery llfe ls long and aL Lhe slze of a small square book Lhe goLl1L ls porLable enough Lo flL ln a
carryon Lravel bag
1Ax 1PL nL8vCuS S?S1LM Wl1P lSCLA1L8AL MCvLMLn1S
Lxerclse ls commonly recommended Lo lmprove sleep
1he problem for me was LhaL resulLs were unpredlcLable l mlghL exerclse for 20 mlnuLes and fall
asleep ln 10 mlnuLes or l mlghL exerclse for Lwo hours and fall asleep ln Lwo hours 1here was no
repeaLable cause and effecL lL seemed llke a coln Loss
1hls changed when l began Lo lncorporaLe lsolaLeral (onearm or oneleg) reslsLance Lralnlng l
logged fasLer Losleep Llmes afLer 8 ouL of 10 Lralnlng sesslons 1he more complex Lhe sLablllzaLlon
requlred Lhe shorLer Lhe Losleep Llme 1o experlence Lhls effecL for yourself do a slngle sesslon of
prehab LesLlng from Lhe rePab" chapLer
1AkL A CCLu 8A1P CnL PCu8 8lC8 1C 8Lu
1he !apanese have longer average llfespans Lhan mosL oLher naLlonallLles lncludlng Amerlcans
whom Lhey beaL by more Lhan four years Cne explanaLlon researchers have proposed ls LhaL Lhe
regular ofuro or hoL baLh aL bedLlme lncreases melaLonln release and ls relaLed Lo mechanlsms for
llfe exLenslon aradoxlcally accordlng Lo one of Lhe SLanford professors who LaughL Lhe sleep
blology class l Look clrca 2002 cold ls a more effecLlve slgnaler (aka zelLgeber or Llme glver") for
sleep onseL
erhaps Lhe ofuro effecL was relaLed Lo Lhe subsequenL rapld coollng? noL eager Lo klll my swlmmles
wlLh hoL baLhs l opLed for dlrecL cold
l LesLed Lhe effecL of comblnlng shorLerLhanusual 10mlnuLe lce baLhs wlLh lowdose melaLonln
(133 mllllgrams) one hour prlor Lo sleep 1he lce baLh ls slmple puL Lwo Lo Lhree bags of lce from a
convenlence sLore ($36) lnLo a halffull baLhLub unLll Lhe lce ls abouL 80 melLed 8eglnners should
sLarL by lmmerslng Lhe lower body only and progress Lo spendlng Lhe second flve mlnuLes wlLh Lhe
upper Lorso submerged as well keeplng Lhe hands ouL of Lhe waLer (See lce Age" for oLher
approaches and beneflLs)
lL was llke geLLlng hlL wlLh an elephanL Lranqulllzer 8esL of all Lhls was Lrue even when melaLonln ls
omlLLed
uSL An uL18ASCnlC PuMlulllL8
1he AlrCSwlss 1ravel ulLrasonlc Cool MlsL Pumldlfler ls lncredlble lL ls small enough Lo flL ln a
[ackeL pockeL (13 pounds) and lLs waLer source comes from any convenlence sLore a plasLlc waLer
boLLle Lurned upslde down 1he ulLrasonlc Lechnology uses hlghfrequency vlbraLlons Lo generaLe a
mlcroflne cool mlsL whlch ls blown lnLo Lhe room where lL evaporaLes lnLo Lhe alr 1hls devlce ls my
goLo comblnaLlon wlLh Lhe goLl1L especlally afLer seelng how well lL ellmlnaLes slnus problems
whlle Lravellng lL also dramaLlcally reduces faclal wrlnkles whlch was an unexpecLed buL pleasanL
slde effecL
1he AlrCSwlss humldlfler comes wlLh a LransconLlnenLal Lravel AC adapLer and exchangeable plugs
LhaL can be used ln boLh Lhe unlLed SLaLes and Lurope My only complalnL lL emlLs a sLyllsh (buL
dlsLracLlng) blue glow so you'll need an eyemask lf you're llghLsenslLlve llke l am
uSL A nlCP1WAvL uLSL LlCP1
1he nlghLWave was lnLroduced Lo me by a good frlend named Mlchael who also has severe onseL
lnsomnla
uurlng my LesLlng he sLarLed ranLlng and ravlng abouL Lhls Llny devlce a slowpulslng llghL Lhe slze of
a clgareLLe pack LhaL helped hlm geL Lo sleep ln less Lhan seven mlnuLes ur !ames 8 Maas Welss
resldenLlal lellow and professor of psychology aL Cornell unlverslLy ls one of several researchers
who have endorsed lL
lrom Lhe nlghLWave webslLe


nlghLWave pro[ecLs a sofL blue llghL lnLo your darkened bedroom 1he lumlnance" of Lhe llghL
slowly rlses and falls Lle wlLh eyes open and synchronlze your breaLhlng wlLh Lhe blue wave as lLs
movemenL becomes slower and slower AfLer a shorL Llme Lhe cycle Mlchael used was seven
mlnuLes long nlghLWave shuLs off and you roll over and fall asleep unllke sound machlnes Lhe
sofL llghL does noL dlsLurb oLhers
lL does work buL l found lL less conslsLenL Lhan Mlchael dld (hls hlL raLe was near 100) l now Lravel
wlLh Lhe nlghLWave buL use lL as a supplemenL Lo Lhe goLl1L when needed
8LSC81 1C 1PL PALl MlLl1A8? C8AWL CSl1lCn



Lle on your chesL wlLh your head on a plllow and Lurned Lo Lhe rlghL 8oLh arms should be sLralghL by
your sldes palms up now brlng your rlghL arm up unLll Lhe Lop of your rlghL elbow ls benL aL 90
degrees and your hand ls close Lo your head AlLernaLlve hand placemenL Lhe rlghL hand ls under
your plllow and under your head nexL brlng your rlghL knee ouL Lo LhaL slde unLll lL ls benL aL
approxlmaLely 90 degrees
1hls ls a lasL resorL LhaL works for one slmple reason you can'L move
lL's llke a selflmposed papoose whlch Lhe lnulLs and oLher culLures have used Lo calm lnfanLs by
lmmoblllzlng Lhem 1o Loss and Lurn from Lhe half mlllLary crawl poslLlon you have Lo flrsL llfL your
enLlre body off Lhe bed Less fldgeLlng means fasLer sleep
1CCLS Anu 18lCkS
llux (hLLp//sLereopslscom/flux/) lL's posslble LhaL your compuLer screen ls whaL's keeplng you
awake llux ls a free compuLer appllcaLlon LhaL dlms your compuLer screen when Lhe sun seLs ln Lhe
mornlng lL makes Lhe screen reLurn Lo lLs defaulL sunllghLllke seLLlngs
Callfornla oppy LxLracL (wwwfourhourbodycom/poppy) 1hls exLracL from Lhe Callfornla poppy acLs
as a mlld sedaLlve and l found lL Lo lncrease my percenLage of deepwave sleep
1he Zeo ersonal Sleep Coach (wwwfourhourbodycom/zeo) 8rad leld's favorlLe sleep devlce 1he
Zeo uses a headband LhaL measures elecLrlcal paLLerns generaLed ln Lhe braln and can wake you aL a
polnL of elevaLed braln acLlvlLy lL was Lhe only recordlng devlce LhaL offered usable daLa and LhaL
conslsLenLly reduced grogglness
hlllps goLl1L (wwwfourhourbodycom/gollLe) 1hls llghL ls mosL responslble for my sub10 mlnuLe
sleep Llmes afLer decades of fuLlle efforL l'll usually seL lL Lo Lhe slde of my lapLop for 13 mlnuLes a
day 8aLLery llfe ls long lL's porLable enough Lo Lake ln a carryon bag and lL can also replace your
mornlng coffee lf you glve yourself 23 days Lo adapL
nlghLWave (wwwfourhourbodycom/nlghLwave) My frlend Mlchael found LhaL Lhe nlghLWave (a
slowpulslng llghL Lhe slze of a clgareLLe pack) was a permanenL flx Lo hls sleeplng problems l Lravel
wlLh Lhe nlghLWave and use lL ls a supplemenL Lo Lhe goLl1L
AlrCSwlss 1ravel ulLrasonlc Cool MlsL Pumldlfler (wwwfourhourbodycom/humldlfler) 1hls devlce
ls my favorlLe palrlng wlLh Lhe goLl1L lL lmproves boLh Llme Lo sleep and depLh of sleep noL Lo
menLlon skln and slnus healLh
Sleep Cycle lhone AppllcaLlon (wwwlexwarelabscom/sleepcycle) 1he Sleep Cycle alarm clock
analyzes your sleep paLLerns and uses Lhe lhone's lnbullL acceleromeLer Lo wake you when you are
ln Lhe llghLesL sleep phase 1hls has been Lhe #1 pald app ($099) ln many counLrles lncludlng
Cermany !apan and 8ussla
Lucld ureamlng A 8eglnner's Culde" (wwwfourhourbodycom/lucld) Lucld dreamlng as cllnlcally
demonsLraLed by SLephen La8erge of SLanford unlverlsLy refers Lo becomlng consclous durlng 8LM
and affecLlng dream conLenL 1o faclllLaLe lucld dreamlng l have used huperzlneA Lo lncrease 8LM
percenLage
Lucld dreamlng can help you acceleraLe sklll acqulslLlon lmprove sporLs performance and reacLlvaLe
forgoLLen" languages 1hls arLlcle ls a conclse sLepbysLep howLo gulde for beglnners





Lnd of ChapLer noLes
1 noL Lo be remlss lnvesLor uave McClure glves 8rad a run for hls money
2 lL ls Lherefore called an aceLylchollnesLerase lnhlblLor 1he ase of aceLylchollnesLerase lndlcaLes lL
breaks down Lhe precedlng molecule
3 LxcepL melaLonln ln one case

8LCCMlnC u8L8MAn
Sleeplng Less wlLh olyphaslc Sleep
ueaLh so called ls a Lhlng whlch makes men weep And yeL a Lhlrd of llfe ls passed ln sleep
Lord 8yron
1hey say he only sleeps one hour a nlghL ?ou know abouL Lhls guy? 1yler uurden?
llghL Club
SclenLlsLs know embarrasslngly llLLle abouL why we spend roughly oneLhlrd of our llves asleep
lL can'L be as slmple as Llssue repalr lullgrown glraffes as one example welgh approxlmaLely 1760
pounds buL sleep an average of [usL 19 hours per 24hour cycle
LlghL hours per nlghL doesn'L apply Lo mosL of Lhe anlmal klngdom ls Lhere any reason why humans
can'L emulaLe glraffes?
ls lL posslble Lo cuL your LoLal sleep Llme ln half yeL feel compleLely refreshed?
1he shorL answer ls yes
ln 1996 l once wenL almosL flve days wlLhouL sleep Lo see (1) lf l could make lL a week (l couldn'L)
and (2) whaL Lhe slde effecLs would be PalluclnaLlons cuL LhaL llLLle experlmenL shorL buL l've
conLlnued Lo play wlLh dlfferenL paLLerns of sleep cycles
Cne of Lhe mosL fasclnaLlng approaches ls LhaL of polyphaslc" sleep breaklng sleep up lnLo mulLlple
segmenLs so you can perform well wlLh as llLLle as Lwo hours of sleep per day 1he poLenLlal
advanLages of Lhls schedule for new parenLsor anyone else forced Lo embrace lnsufflclenL sleep
are Lremendous 8eyond LhaL Lhlnk of Lhe books you could read Lhe Lhlngs you could learn Lhe
advenLures you could have wlLh an exLra slx hours per day lL would open up a new world of
posslblllLles
1here are hundreds lf noL Lhousands who swear by Lhe 1homas Ldlson approach Lo mlnlmallsL
sleep whlch bears llLLle resemblance Lo sleep" as you know lL
l have used boLh Lhe Lveryman" and SlesLa" deLalled ln Lhls chapLer wlLh greaL success l reserve
anyLhlng resembllng uberman" for emergency deadllnes only 1o explaln Lhe opLlons and plLfalls of
each l'll leL a more experlenced polyphaslc sleeper uusLln CurLls Lell you hls sLory
LnLer uusLln CurLls
My body ls lncompaLlble wlLh LarLh
lL has a dally sleepwake cycle LhaL lasLs abouL 28 hours lnsLead of 24 whlch means each day l sLay
awake abouL four hours longer Lhan mosL people ln Lhe mlddle of Lhe week l someLlmes flnd myself
waklng up aL 1100 M and golng Lo bed ln Lhe early afLernoon Lhe nexL day When l was younger
people LhoughL l was lnsane 1he only Lhlng l remember of elemenLary school ls belng Llred
LvenLually l dlscovered LhaL lf l sLuck Lo a 28hour schedule my body was happy l woke up resLed
wenL Lo sleep Llred and everyLhlng worked greaL LxcepL LhaL well my llfe was lncompaLlble wlLh
Lhe resL of Lhe world Llvlng wlLh a normal schedule was golng Lo be Lough so l had Lo flnd a soluLlon
AfLer some research l dlscovered LhaL whaL l probably have ls called non24hour sleepwake
syndrome 1he soluLlon ls polyphaslc sleep whlch anyone can use Lo shave slx hours off Lhelr normal
sleeplng Llme (wlLh a caLch of course)
PLLLC CL?PASlC SLLL
1he baslc premlse of polyphaslc sleep ls LhaL Lhe mosL beneflclal phase of sleep ls Lhe 8LM phase
normal sleepers experlence 8LM for a mere 12 hours per nlghL 1o reap Lhe beneflLs of polyphaslc
sleep we'll need Lo englneer Lhlngs so LhaL 8LM ls a much hlgher percenLage of LoLal sleep
Cne of Lhe ways Lo force your braln lnLo 8LM sleep and sklp Lhe oLher phases ls Lo make lL feel
exhausLed lf you've gone 24 hours wlLhouL sleep you mlghL noLlce LhaL you drlfL away lnLo dreams
sLralghL from belng awake 1hls ls because your body goes lnsLanLly lnLo 8LM sleep as a proLecLlon
mechanlsm 1he way Lo hack yourself lnLo enLerlng 8LM sleep wlLhouL belng exhausLed ls Lo Lrlck
your body lnLo Lhlnklng you're golng Lo geL a Llny amounL of sleep ?ou can Lraln lL Lo enLer 8LM for
shorL perlods of Llme LhroughouL Lhe day ln 20mlnuLe naps raLher Lhan ln one lump aL nlghL 1hls ls
how polyphaslc sleep works
1here are acLually slx good meLhods Lo choose from 1he flrsL one monophaslc sleep ls Lhe way
you've probably slepL your whole llfe 1he flve oLhers are qulLe a blL more lnLeresLlng
WlLh monophaslc sleep you sleep for elghL hours and you geL abouL Lwo hours of good 8LM sleep
1hls ls Lhe normal schedule mosL people use and lL means abouL flve hours of Lhe nlghL are losL Lo
(as far as we know) unnecessary unconsclousness
1here are flve meLhods for polyphaslc sleep LhaL all focus on many 20mlnuLe naps LhroughouL Lhe
day and ln some cases a couple hours of core sleep aL nlghL 1he slmplesL ls Lhe SlesLa" meLhod
whlch lncludes [usL one nap ln Lhe day and Lhen a huge chunk of sleep aL nlghL 8emarkably addlng
[usL one nap durlng Lhe day shaves an hour and 40 mlnuLes off your LoLal sleep requlremenL
1he Lveryman" meLhod ls [usL a sLepped ladder LhaL offers dlfferenL comblnaLlons of naps and core
sleep 1he amounL of LoLal sleep per day ls drasLlcally reduced for each exLra nap you add
1he uberman" meLhod colned by ureuoxyk has slx naps and no core sleep Amazlngly you can
funcLlon wlLh [usL Lwo LoLal hours of sleep uslng Lhe uberman meLhod



1PL CA1CP
Pow awesome would lL be Lo sleep a LoLal of Lwo hours a day and feel resLed? very awesome of
course buL Lhere ls a caLch 1he more naps you have (and Lhus Lhe less sleep you have LoLal) Lhe
more rlgorous you have Lo be regardlng your nap Llmes ?ou can'L mlss a nap by more Lhan a couple
hours ln Lhe Lveryman 2 and Lveryman 3 meLhods and you musL have your naps wlLhln 30 mlnuLes
of Lhelr scheduled Llmes for Lhe uberman meLhod lf you mlss a nap Lhe whole schedule ls Lhrown
off and you'll feel Llred for days
1he rlgor of keeplng Lhe schedule makes mosL of Lhese meLhods unreallsLlc for 9Lo3 employees 8uL
lf you have a flexlble schedule and can manage Lo plck a meLhod and sLlck wlLh lL for several monLhs
you'll flnd LhaL you feel amazlng and have a seemlngly unllmlLed amounL of Llme durlng Lhe day Lo
geL Lhlngs done
1hls Lo me ls Lhe ulLlmaLe braln hack







SLep #1 ueLermlne your sleep schedule ?ou wlll be Laklng 20mlnuLe naps every four hours around
Lhe clock 1haL's slx naps evenly spaced over Lhe course of 24 hours (eg 200 AM 600 AM
1000 AM 200 M 600 M and 1000 M) 1hls cycle wlll remaln Lhe same LhroughouL your
polyphaslc sleeplng perlod
SLep #2 uo nC1 oversleep 8y oversleeplng [usL once you'll upseL Lhe cycle and feel exhausLed (for
up Lo 24 hours) as a resulL under no clrcumsLances should you sleep more Lhan 20 mlnuLes as lL can
ulLlmaLely cause you Lo abandon Lhe polyphaslc schedule ouL of faLlgue CeL a rellable alarm clock lf
you're LempLed Lo hlL Lhe snooze buLLon puL Lhe clock far away from where you sleep
SLep #3 uo nC1 sklp naps 8especL your schedule and follow lL Lo Lhe mlnuLe Sklpplng Lhem wlll
have a compoundlng effecL Mlsslng one nap resulLs ln a loss of energy LhaL requlres Lwo more naps
Lo reLurn you Lo normal menLal sharpness
SLep #4 8eaL Lhe lnlLlaLlon phase 1he flrsL week and a half ls Lhe LoughesL lf you follow your
ouLllned schedule don'L oversleep and don'L sklp naps you should be well ad[usLed Lo your new
sleeplng reglmen ln [usL under Lwo weeks Lhough some can Lake up Lo Lhree weeks



1CCLS Anu 18lCkS
uusLln CurLls (hLLp//blogdusLlncurLlscom/) 1he blog of Lhe auLhor of Lhls chapLer lnLerface
deslgner sLarLup deslgn advlsor and amaLeur neurosclenLlsL uusLln CurLls
SLeve avllna's Sleep Logs (wwwfourhourbodycom/pavllna) SLeve avllna's Lrlal of polyphaslc sleep
ls whaL lnLroduced me Lo uberman 1hese are Lhe mosL deLalled polyphaslc sleep logs you'll flnd
anywhere on Lhe web
uberman Schedule Success SLorles (wwwpolyphaserscom wwwfourhourbodycom/kuro3hln)
kuro3hln ls whaL lnLroduced MaLL Mullenweg lead developer of Lhe popular blogglng sofLware
Wordress Lo Lhe uberman schedule whlch he used for one year Pe recounLs Lhe experlence
lL was probably Lhe mosL producLlve year of my llfe 1he flrsL Lhree Lo four weeks you're a zomble
buL once you seLLle lnLo Lhe schedule you don'L even need an alarm Lo wake up afLer Lhe naps l
probably wroLe Lhe ma[orlLy of my code conLrlbuLlons for Wordpressorg durlng LhaL Llme 1hen l goL
a glrlfrlend 1haL was Lhe end of uberman and Lhe beglnnlng of a slgnlflcanLly less producLlvebuL
more romanLlcphase lL's nlce Lo be able Lo spend a normal nlghL wlLh someone lnsLead of [usL
sleeplng 20 mlnuLes"
1ry olyphaslc (hLLp//forumsLrypolyphaslccom/) 1hls forum covers common quesLlons and
pracLlcal suggesLlons from people around Lhe world who are aLLempLlng polyphaslc sleep
Pow Lhe Lveryman Sleep Schedule Was 8orn" (wwwfourhourbodycom/everyman) 8ead abouL
how Lhe uberman has been modlfled Lo make lL more flexlble wlLh people's schedules
olyphaslc Sleep lacLs and MyLhs" (wwwsupermemocom/arLlcles/polyphaslchLm) 1hls arLlcle
compares polyphaslc sleep Lo regular monophaslc sleep blphaslc sleep and Lhe concepL of free
runnlng" sleep
PCW 1C kLL Cn SCPLuuLL
kuku klok (wwwkukuklokcom) Cnce loaded Lhls onllne alarm clock wlll work even lf your lnLerneL
connecLlon goes down
Clocky Movlng Alarm Clock (wwwfourhourbodycom/clocky) 1hls paLenLed alarm clock [umps Lhree
feeL from your nlghLsLand and runs away whlle beeplng Lo geL you up ?ou can only snooze once
Wakerupper (wwwwakeruppercom) Wakerupper ls an onllne phone remlnder Lool Schedule
remlnder calls Lo rlng Lo your cell phone aL speclflc Llmes


8LvL8SlnC ln!u8lLS

8LvL8SlnC L8MAnLn1" ln!u8lLS
Packlng ls much blgger Lhan clever blLs of code ln a compuLerlL's how we creaLe Lhe fuLure
aul 8uchhelL creaLor of Cmall
l recenLly wenL Lo a new docLor and noLlced he was locaLed ln someLhlng called Lhe rofesslonal
8ulldlng l felL beLLer rlghL away
Ceorge Carlln



Less Lhan half of my M8ls and xrays from 2004 Lo 2009
1he lrench explorer and marlne blologlsL !acques CousLeau was once asked how he deflned a
sclenLlsL" Pls answer


lL ls a curlous man looklng Lhrough a keyhole Lhe keyhole of naLure Lrylng Lo know whaL's golng on
l had become a very curlous man ln !une 2009 ouL of paln and desperaLlon 1he quesLlon l had ln
mlnd was exLreme whaL would happen lf l Lrled Lo reverse a llfeLlme of ln[urles and physlcal abuse ln
14 days?
lf Lhere were no flnanclal consLralnLs lf l had access Lo Lhe docLors and drugs of Clymplc and
professlonal aLhleLes could l do lL?
Cr perhaps more llkely would l [usL go bankrupL or klll myself?
ln Lhe end l dld come close Lo kllllng myself (easy Lo avold Lhankfully) buL l reversed almosL all of
my permanenL" ln[urles lL Look closer Lo slx monLhs buL Lhe end resulL was well worLh Lhe hlccups
along Lhe way
LeL us begln wlLh a cauLlonary Lale and Lhen we'll move on Lo how Lo reap Lhe beneflLs wlLhouL Lhe
screwups
1he $10000 Lesson
l was slLLlng on a docLor's Lable ln 1empe Arlzona baLLllng Lhe lcecold alr condlLlonlng as l sLared
noL Lhrough !acques' keyhole buL aL a bulglng Lransverse colon
lL was gorgeous
1he bulbous organ was rlghL ln Lhe mlddle of an anaLomlcal posLer on Lhe wall and for some reason
Lhe arLlsL had rendered lL ln such gllsLenlng reallsm LhaL lL domlnaLed Lhe enLlre charL lor lack of
oLher decoraLlons l ended up flxaLlng on Lhe colon llke a candle flame whlle l had Lhreelnch needles
sLuck lnLo my neck shoulders and ankles
1he flrsL needle grazed my cervlcal splne and l began Lo sweaL 1haL was [usL Lhe warmup WlLhln
Lwo hours l seL Lhe cllnlc record for slnglevlslL ln[ecLlons



SeLLlng Lhe cllnlc ln[ecLlon record
1here were Lwo addlLlonal sesslons over Lhe nexL elghL days and l Lraveled Lhe full specLrum of
emoLlons lncludlng ab[ecL Lerror 1he needle Laps on my splne done Lo ellclL addlLlonal growLh
facLor release sounded llke small scraLches on a blackboard Less Lhan an hour laLer l waLched on ln
perverse amusemenL (Lhe cumulaLlve anesLheLlc of 10+ shoLs helped) as a syrlnge lnserLed ln one
slde of my lefL ankle began Lo dance underneaLh Lhe skln on Lhe opposlLe slde llke a chesLpopplng
feLus from Allens lL Lhen poked Lhrough Lhe skln and l was less amused noL a parLy Lrlck you wanL
Lo show your paLlenLs
We used everyLhlng buL Lhe klLchen slnk
1he mosL poLenL of Lhe chemlcal cockLalls was a hybrld lL comblned Lhe lngredlenLs used on Lhe
knees of an Clymplc skler wlLh Lhe lngredlenLs used on one sprlnLer who'd Lorn hls Achllles Lendon
elghL weeks prlor Lo Lhe world champlonshlps 1he laLLer ended up wlnnlng a gold medal
1he flnal lrankensLeln ellxlr was serlous buslness lL lncluded
laLeleLrlch plasma (8) 8 ls an emerglng LreaLmenL malnly used wlLh ellLe aLhleLes lL galned
naLlonal aLLenLlon ln 2009 when used successfully Lo LreaL Lwo lLLsburgh SLeelers [usL weeks prlor Lo
Lhelr Super 8owl vlcLory 8 conLalns Lhe plasma porLlon of your blood wlLh concenLraLed plaLeleLs
laLeleLs are packed wlLh growLh and heallng facLors and are parL of Lhe body's normal Llssue repalr
sysLem 1he 8 ls prepared uslng a speclal cenLrlfuge afLer whole blood ls drawn from your arm
slmllar Lo geLLlng blood drawn for lab work



Maklng plaLeleLrlch plasma
8 formed Lhe base Lo whlch Lhe followlng were added
SLem cell facLor (SCl) flown ln from lsrael whlch asslsLs ln blood cell producLlon
8one morphogenlc proLeln 7 (8M7) whlch helps adulL sLem cells (mesenchymal) develop lnLo bone
and carLllage ln reLrospecL l belleve Lhls Lo be Lhe mosL dangerous subsLance ln all of Lhe cockLalls l
Lrled
lnsullnllke growLh facLor 1 (lCl1) lCl1 has anabollc (Llssuebulldlng) effecLs ln adulLs and ls
produced ln Lhe llver afLer sLlmulaLlon by growLh hormone lL ls one of Lhe mosL poLenL naLural
acLlvaLors of cell growLh and mulLlpllcaLlon lL ls also an expenslve drug used aL Lhe hlgher levels of
professlonal bodybulldlng



lnsullnllke CrowLh lacLor 1 (lCl1)
So whaL happened?
1he end resulL four monLhs laLer accordlng Lo Lhe worldclass ParvardLralned splne speclallsL who
looked aL Lhe beforeandafLer M8ls was
l could noL appreclaLe any beforeandafLer dlfferences"
now Lhere mlghL have been mlcroscoplc changes (cyLoklnes eLc) buL Lhe M8ls reflecLed my paln
no change
1he Lhree sesslons had cosL more Lhan $7000 and noL only was Lhe experlence expenslve lL ended
up belng a dlsasLer
Cne of Lhe ln[ecLlons ln my rlghL elbow resulLed ln a sLaph lnfecLlon and emergency surgery aL Lhe
unlverslLy of CallfornlaSan lranclsco Medlcal CenLer almosL Lwo monLhs of llmlLed arm use and
more Lhan $10000 ln hosplLal expenses
When l conLacLed Lhe sporLs sclenLlsL responslble for Lhe ln[ecLlons Lo ask for $1300 Lo help defray
Lhe cosLs Lhe emall response was as unorLhodox as Lhe LreaLmenL


Why would you even wasLe your Llme asklng me for Lhls when you can [usL go ouL and make far more
money?

Wow
ln sclenLlflc parlance Lhe whole Lhlng was a LoLal clusLerfuck
noL because 8 for example doesn'L work (l belleve lL wlll compleLely revoluLlonlze regeneraLlve
medlclne) buL because l dldn'L flnd Lhe rlghL person Lo admlnlsLer lL
1here are a loL of plLfalls when you seek ouL Lhe cuLLlngedge snake oll and con arLlsLs who
caplLallze on Lhe desperaLe among oLher Lhlngs Pow Lhen can you Lhe reader wlLh no deslre Lo
wasLe $7000 20000 weed ouL Lhe [unk sclence and charlaLans?

1he leasL palnful opLlon ls Lo leL a human gulnea plg LesL Lhem all for you
1haL's my [ob
1he 8easons
llrsL Lhlngs flrsL why Lhe hell would l do Lhls Lo myself?
lL's qulLe slmple 1here ls a prlce Lo be pald for all of Lhe envelope pushlng l've done over 13+ years
namely more Lhan 20 fracLures and 20 dlslocaLlons Lwo [olnL surgerles (shoulder and now elbow)
and enough Lears and spralns Lo lasL a llfeLlme uecades of fullconLacL abuse and overconfldence ln
all sporLs endlng ln boardlng" has made me as one orLhopedlc surgeon puL lL a 30yearold ln a
60yearold body"
1hough lL was a depresslng and faLallsL dlagnosls lL dldn'L appear uncommon My closesL male
frlends also former compeLlLlve aLhleLes had all sLarLed creaklng and groanlng afLer age 30 1he
aches were Lurnlng lnLo surgerles small Lralnlng ln[urles had become chronlc paln and we all
recognlzed Lhe plnk elephanL ln Lhe room lL was golng Lo geL worse Much worse
lor me Lhe sLraw LhaL broke Lhe camel's back was a serles of hlghdose prednlsone prescrlpLlons and
epldural ln[ecLlons ln 2009 lL sLarLed wlLh an lnnocuous shoulder lmplngemenL M8ls showed no
shoulder lssues buL uncovered cervlcal splne degeneraLlon ln flve dlscs
1hls ls someLhlng you'll [usL need Lo llve wlLh" was Lhe concludlng remark dellvered wlLh an
lnapproprlaLe smlle from a splne surgeon who works wlLh nPL and nlL Leams none of hls
recommended drugs or ln[ecLlons would flx Lhe problem 1hey were noLhlng more Lhan 8andAlds
deslgned Lo mask sympLoms Lo dull Lhe senses l had graduaLed Lo Lermlnal paln managemenL
My second day on prednlsone a sLrong lmmunosuppressanL drug l spenL Lhe enLlre afLernoon
sLumbllng around Lhe Mlsslon dlsLrlcL ln Sl ln a daze looklng for a car l'd parked [usL an hour earller l
gave up afLer Lhree hours and Look a cab Lo a dlnner meeLlng
1he nexL mornlng l woke up looklng llke a pug and couldn'L remember who l'd had dlnner wlLh
Lnough was enough lf convenLlonal medlclne couldn'L flx Lhe problem lL was Llme for more drasLlc
measures
lf l was golng Lo flx one Lhlng l wanLed Lo flx Lhem all
1he Menu
Looklng aL Lhe ulLlmaLe resulLs (whaL worked and whaL dldn'L) l could have saved myself a loL of
expense by followlng a foursLage approach Cnly when opLlons ln Lhe flrsL sLage fall do you proceed
Lo sLage Lwo and so forLh up Lo Lhe flnal sLage and lasL resorL surglcal repalr


SLage #1MovemenL CorrecLlng posLure and blomechanlcs Lhrough speclflc movemenLs
SLage #2ManlpulaLlon CorrecLlng sofLLlssue damage or adheslon uslng Lools or pressure wlLh Lhe
hands
SLage #3MedlcaLlon lngesLlng ln[ecLlng or applylng medlcaLlon
SLage #4Mechanlcal reconsLrucLlon Surglcal repalr
8elow ls [usL a small sample of Lhe approaches l LesLed for Lhls book durlng a flvemonLh perlod ln
2009 as well as followlng shoulder reconsLrucLlon ln 2004 (whlch accounLs for mosL of Lhe
lnLramuscular ln[ecLlons) ln[ecLlons were performed wlLh blood LesL revlews every Lwo Lo four
weeks
arL of Lhe drlve Lo experlmenL was fueled by poslLlve experlence l knew whaL was posslble osL
surgery ln 2004 l used a careful comblnaLlon of Lheraples LhaL produced lncredlble resulLs my
surglcally repalred shoulder ended up superlor Lo my unln[ured healLhy" shoulder
SomeLlmes lL's posslble Lo noL [usL resLore buL exceed prevlous capablllLles maklng you beLLer Lhan
new" lL can be llfechanglng
l have puL asLerlsks nexL Lo whaL had Lhe mosL lmmedlaLe and lasLlng effecLs wlLh Lhe areas flxed ln
parenLheses 1he mosL effecLlve of all wlll be explalned ln deLall afLerward
MCvLMLn1
leldenkrals
llaLes
AsslsLed sLreLchlng
1al Chl Chuan
?oga (AshLanga 8lkram)
*8arefooL/vlbram walklng (lower back)
*Lgoscue (cervlcal/neck and mldback)
MAnluLA1lCn
Massage (from Swedlsh Lo 8olflng)
AcupuncLure and acupressure
*AcLlverelease Lechnlque (A81) (shoulders)
*Advanced muscle lnLegraLlon Lherapy (AMl1) (pecLorals gluLes and calves)
CrasLon Lechnlque
MLulCA1lCn
1oplcal
Androgel (crysLalllzed LesLosLerone)
uMSC (a solvenL popular among sprlnLers and racehorses) comblned wlLh MSM
Arnlca
Cral
CyLomel (lloLhyronlne sodlum synLheLlc 13 Lhyrold hormone)
Plghdose LgluLamlne (3080 grams per day)
Plghdose bovlne and chlcken collagen (Lypes 1 2 and 3)
lnLraarLlcular (ln Lhe [olnL) ln[ecLlons
8
CorLlsone
*roloLherapy (lefL knee rlghL wrlsL)
lnLramuscular ln[ecLlon
*uecauurabolln (nandrolone decanoaLe) (lefL shoulder)
uelaLesLryl (LesLosLerone enanLhaLe)
uepo1esLosLerone (LesLosLerone cyplonaLe)
SusLanon 230 (LesLosLerone blend)
PCC (human chorlonlc gonadoLropln)
*8lopuncLure proLocol uslng mlcrodoses of 1raumeel and lympho myosoL (Achllles Lendon
lnfrasplnaLus)
SubcuLaneous (under Lhe skln) ln[ecLlon
PCP (human growLh hormone)
*8lopuncLure proLocol (same as above)

lL's qulLe Lhe laundry llsL
1he Chosen lew
All of Lhem helped Lo some exLenL buL only a few of Lhem produced rellef LhaL lasLed more Lhan 48
hours and some of Lhe exerclses were lmposslble Lo perform alone
1here were [usL flve LreaLmenLs LhaL reversed permanenL" ln[urles elLher as 13 sesslons or as
vlable solo exerclses Pere Lhey are
1 SPCL PLLL 8LMCvAL Anu vl88AM 18AlnlnC A8LA llxLu LCWL8 8ACk
ugly and ulLlmaLely palnful posLural compensaLlon ls unavoldable when wearlng shoes LhaL elevaLe
Lhe heels 1hls slmple observaLlon somehow escaped me for 30 years unLll CrossllL Chlcago
lnsLrucLor 8udy 1apalla lnLroduced me Lo vlbram llve llnger shoes whlch look llke gloves for your
feeL
Chronlc use of hlghheeled shoes usually resulLs ln some degree of kyphoslslordosls and relaLed
palns ln Lhe lower back and mldupper back kyphoslslordosls seen ln Lhe second lllusLraLlon Lo Lhe
rlghL ls posLure characLerlzed by convex curvaLure of Lhe Lhoraclc splne and an lnwardly curved
lower back resulLlng from Lhe pelvls belng LllLed forward" 1hls ls an academlc way of saylng
hunchbacked and swaybacked aL Lhe same Llme
1hls ls how boLh men and women wlLh less Lhan 10 bodyfaL can end up looklng poLbellled lL's Lhe
overarchlng of Lhe low back noL excesslve bodyfaL LhaL causes Lhls unforLunaLe opLlcal llluslon



1he flx ls slmple mosL of Lhe Llme wear flaLs or shoes wlLh llLLle dlfference ln sole Lhlckness from Loe
Lo heel ShlfLlng Lo wearlng vlbram llve llngers and 1erra lana 8arefooL vlvo shoes compleLely
erased lowback paln l'd suffered from for more Lhan 10 years 1o Lhe degree lL was posslble Lhe
vlbrams also helped resLore my feeL 8esLore Lo whaL? 1helr naLural condlLlon lllusLraLed below ln
Lhe flrsL seL of phoLos publlshed ln Lhe Amerlcan !ournal of CrLhopedlc Surgery ln 1903



ln barefooL walkers Lhe Loes fan ouL provldlng a sLable base for walklng noLlce Lhe naLural ouLward
llne from Lhe cenLer of Lhe heel Lo Lhe blg Loe whlch prevenLs excesslve pronaLlon (rolllng of Lhe feeL
lnward) and relaLed problems ln Lhe knees and lower back



Much llke ln Chlnese fooL blndlng Lhe feeL of Lhls modern man have conformed Lo hls shoes 1he
ouLward llne from heel Lo blg Loe ls nonexlsLenL
uon'L geL me wrong used on occaslon a nlce seL of heels can really accenLuaLe Lhe female form and
glve fellas some sLyle and helghL
!usL use Lhe elevaLlon ln moderaLlon
2 1PL LCCSCuL ML1PCu A8LAS llxLu CL8vlCAL/nLCk Anu Mlu8ACk
eLer Lgoscue (pronounced Lgoscue" noL Lgoscue") ls Lhe founder of Lhe Lgoscue MeLhod a
posLural Lherapy program wlLh 24 cllnlcs worldwlde eLer ls a former marlne and selfLaughL
LheraplsL who became famous Lhrough experlmenLaLlon on hlmself and aLhleLes Cne of hls early
experlences ls lore among hls Lralners
eLe found hlmself ln Lhe locker room of a professlonal wresLler afLer Lhe aLhleLe had spralned hls
ankle eLer only aL Lhe evenL because Lhe producer was hls frlend had Lhe wresLler lle on Lhe floor
and place hls exLended and ln[ured leg on Lop of a locker door unsure of whaL Lo do he chose
elevaLlon eLe Lhen goL a phone call and walked ouL only Lo reLurn 13 mlnuLes laLer 1he wresLler
sLaLed ln no uncerLaln Lerms LhaL Lhe elevaLlon had been a compleLe wasLe of Llme Pls ankle sLlll felL
Lhe same

8uL for whaLever reason hls chronlc back paln felL beLLer
eLe asked hlmself a slmple quesLlon why?" Pe Lhen repeaLed and reflned Lhls unusual lockerroom
sLreLch unLll lLs success raLe for back paln was lmpresslve enough Lo warranL a formal name lL
became Lhe raLher obscenesoundlng suplne groln progresslve" whlch l laLer fell ln love wlLh
uecades laLer he sLlll emphaslzes Lhe fundamenLal lmporLance of baslc quesLlonlng aL Lgoscue
unlverslLy SLudenLs ln my world because l know noLhlng everyLhlng ls posslble"
lor me Lhe Lgoscue MeLhod was noL love aL flrsL slghL
l had been exposed Lo Lgoscue on half a dozen occaslons vla aLhleLes before LesLlng lL myself ln 2009
l held off for as long as l dld because Lhe early exposure lefL me wlLh an afLerLasLe of culL
1esLlmonlals clalmed everyLhlng from dlsappearlng allergles Lo selfheallng dlgesLlve problems and l
was shown vldeos of Lralnees golng lnLo fullbody lnvolunLary spasms llke grand mal selzures durlng
cerLaln eclses" (exerclses)
l declded l was [usL flne wlLhouL a enLecosLal brand of llaLes lf l wanLed Lo squeeze my pelvlc floor
whlle swlnglng a dead caL over my head l could do LhaL on my own So l lgnored Lhe Lgoscue
MeLhod desplLe endorsemenLs from golf legend !ack nlcklaus and Super 8owl rlngsporLlng nlL
players llke !ohn Lynch
1hen ln !une 2009 l found myself ln 1empe Arlzona eaLlng lunch wlLh a frlend who was scheduled
for an Lgoscue sesslon LhaL very afLernoon wlLh !ohn CaLLermole a wellrespecLed and seasoned
pracLlLloner wlLh 23 years of physlcal Lherapy experlence l agreed Lo accompany hlm and undergo an
evaluaLlon fully prepared for a nlce dose of voodoo
lnsLead l walked ouL 90 mlnuLes laLer wlLh no paln ln my mldback for Lhe flrsL Llme ln slx monLhs l
couldn'L belleve lL
lL would be one of many Llmes LhaL l slapped myself for premaLurely Lhrowlng ouL Lhe baby wlLh Lhe
baLhwaLer 1hls experlence also reconflrmed Lwo Lrulsms (1) some pracLlLloners of any meLhod wlll
geL Lhe message wrong and broadcasL lL creaLlng confuslon as represenLaLlves and (2) lL's crlLlcal as
8ruce Lee emphaslzed Lo absorb whaL ls useful dlscard whaL ls useless and add whaL ls unlquely
your own"
8ased on several monLhs of LesLlng myself and oLher lapLop hunchers l can recommend slx 80/20
exerclses for deskdwellers' posLural lmbalances lor Lhe mlnlmallsLs who work aL home (or who
have undersLandlng coworkers) l suggesL performlng #1 #2 and #3 afLer every Lwo or Lhree hours aL
a desk or ln a slLLlng poslLlon and performlng all flve movemenLs aL leasL once per week
1he suplne groln progresslve Lhe mosL lnconvenlenL unusual and Llmeconsumlng of Lhe flve ls Lhe
slngular mosL effecLlve Lool l've found for ellmlnaLlng psoas and oLher hlp flexor LlghLness Lo unlock
Lhe pelvls and relleve hamsLrlng LlghLness
1 SLaLlc 8ack
SeLs 1 | 8eps 1 | uuraLlon 00300



uescrlpLlon
1 Lle on your back wlLh your legs up over a block or chalr
2 lace your arms ouL Lo Lhe sldes aL approxlmaLely 43 degrees from your body wlLh palms up
1ouch your Lhumbs Lo Lhe floor
3 8elax your upper back and ensure your lower back flaLLens Lo Lhe floor evenly from lefL Lo rlghL
4 Pold Lhls poslLlon for flve mlnuLes
2 SLaLlc LxLenslon oslLlon on Llbows
SeLs 1 | 8eps 1 | uuraLlon 00100



uescrlpLlon
1 SLarL on Lhe floor on your hands and knees ensurlng your hlgher [olnLs are allgned (le shoulders
elbows and wrlsLs ln a sLralghL llne hlps dlrecLly above Lhe knees)
2 Walk your hands forward abouL slx lnches and Lhen noLlng placemenL of Lhe hands replace Lhem
wlLh your elbows
3 Make a llghL flsL of each hand and pull Lhem away from each oLher plvoLlng on your elbows and
Lurnlng Lhe Lhumbs ouL
4 ush your hlps backward Loward your heels Lo place an arch ln your lower back
3 LeL your head drop down
6 Pold for 60 seconds
3 Shoulder 8rldge wlLh lllow
SeLs 1 | 8eps 1 | uuraLlon 00100



uescrlpLlon
1 Lle on your back wlLh your knees benL and your feeL polnLed sLralghL ahead
2 lace a plllow beLween your knees and apply a consLanL pressure lnward whlle execuLlng Lhe
exerclse
3 8elax your upper body and llfL your hlps and back up off Lhe floor
4 Pold ln Lop poslLlon for one mlnuLe
4 AcLlve 8rldges wlLh lllow
SeLs 3 | 8eps 13 |



uescrlpLlon
1 lollow Lhe lnsLrucLlons for Lhe lasL exerclse buL lnsLead of holdlng aL Lhe Lop of Lhe movemenL llfL
your hlps as hlgh as you can and slowly lower Lhem back down keep Lhe moLlon as smooLh and
conLlnuous as posslble
2 8epeaL 13 Llmes for Lhree LoLal seLs
3A Suplne Croln rogresslve ln 1ower
uuraLlon 23 mlnuLes each slde



uescrlpLlon
1 Lle on Lhe floor wlLh one leg up over a block or chalr benL Lo 90 degrees (ln Lhe lllusLraLlon Lhe
rlghL leg) ?our arms should be ouL Lo your sldes aL 43 degrees wlLh palms faclng up
2 lace Lhe oLher fooL ln Lhe booL used wlLh Lhe Lower
3 lace your booLed fooL on Lhe Lower sLarLlng aL Lhe lowesL level and movlng lL up unLll an arch
beglns Lo form ln your lower back 1hls ls Lhe level where you wlll compleLe your flrsL 3 mlnuLes
4 Pold unLll your back ls flaL on Lhe floor ay more aLLenLlon Lo Lhe flaLLenlng of your back Lhan Lhe
speclfled Llme
3 AfLer 3 mlnuLes lower your fooL one level on Lhe Lower and agaln hold
6 ConLlnue Lhls unLll your leg ls exLended sLralghL ouL on Lhe lowesL level
7 SwlLch legs and repeaL Lhe enLlre sequence
38 AlLernaLlve Suplne Croln on Chalr



1hls ls a far lnferlor verslon of Lhe suplne groln progresslve as lL's noL progresslve buL lL's more
convenlenL
1 1le a sweaLshlrL or palr of sweaLpanLs around a chalr or door knob
2 SeL a small chalr or Lable approxlmaLely knee helghL nexL Lo Lhe seLup from sLep 1
3 Suspend Lhe heel of one leg ln Lhe sweaLshlrL or sweaLpanLs and resL Lhe oLher leg on Lhe chalr or
Lable Pold for 10 mlnuLes
4 8epeaL on Lhe opposlLe slde
6 Alr 8ench
SeLs 1 | 8eps 1 | uuraLlon 00200



uescrlpLlon
1 SLand wlLh your back agalnsL a wall wlLh feeL and knees hlp wldLh aparL leeL polnL sLralghL ahead
2 Walk your feeL away from Lhe wall whlle slldlng your body down aL Lhe same Llme unLll your knees
are benL aL 90 degrees Lnsure your ankles are sllghLly ahead of your knees ?our lower back should
be compleLely flaL agalnsL Lhe wall ?our arms can hang down Lo your sldes or you can resL your
hands genLly on your lap keep Lhe welghL ln your heels and do noL press forward on your Loes
3 Pold for Lwo mlnuLes
3 AuvAnCLu MuSCLLln1LC8A1lCn 1PL8A? (AMl1) A8LAS llxLu LC1C8ALS CLu1LS CALvLS
l spllL gulnea plg duLles for ln[ury reversal wlLh a semlprofesslonal aLhleLe we'll call SeablsculL" Pe
had Lorn hls hamsLrlng ln sprlnL Lralnlng l Look Lhe bulleL for blochemlcal experlmenLs and ln[ecLlons
and he LesLed Lhe unusual Lheraples and palnful mechanlcal correcLlons lrom Mexlco Lo Mlaml
we'd seen a loL and spenL more Lhan $100000 already lew Lhlngs pald off
ur 1wo llngers" was SeablsculL's slngle besL flnd and l recelved a LexL message Lo LhaL effecL whlch
ended wlLh
MaLe you need Lo break someLhlng [usL so ur 1wo llngers can flx you 1rusL me"
l'd already Laken care of Lhe breaklng Lhlngs so l booked a fllghL Lo SalL Lake ClLy and drove almosL
an hour Lo Lhe small MormondomlnaLed Lown of kaysvllle where Lhe ChlroMA1 offlce of Cralg
8uhlerur 1wo llngers"ls locaLed
1he walls of hls walLlng room are covered wlLh Lhankyou leLLers and slgned [erseys from Lhe besL of
Lhe besL ln Lhelr respecLlve sporLs fourLlme Super 8owl sLar llnebacker 8lll 8omanowskl n8A
players !ohn SLockLon and karl Malone and alplne skl sLar lcabo SLreeL among oLhers
8uhler approached ln[urles dlfferenLly Lhan mosL
unllke Lhe ma[orlLy of LheraplsLs who LreaL Lhe LlghL or palnful muscles and [olnLs Lhemselves (le
sore lower back? work on Lhe lower back palnful Achllles? rehab Lhe Achllles) 8uhler's soughL
Lo unpeel Lhe onlon of proprlocepLlon how Lhe nervous sysLem ln Lhls case Lurns muscles on or off
SeablsculL had nlcknamed 8uhler ur 1wo llngers" because of hls unusual approach Lo lsolaLlng and
reacLlvaLlng lndlvldual muscles LhaL had been ln[ured or deacLlvaLed lor hls hlghesLlevel aLhleLes
Lhls could be done for up Lo 700 muscles WlLh one flnger pressed deep lnLo Lhe end of a glven
muscle (a Lendon lnserLlon polnL) and anoLher flnger of Lhe opposlLe hand pressed lnLo Lhe opposlLe
end he would progress Lhrough a serles of LesLs Lo reLurn a dormanL muscle Lo lLs prevlous funcLlon
lrom a brochure aL hls cllnlc


We have found LhaL when a body parL ls overloaded or sLressed pasL lLs capaclLy Lo handle Lhe load
Lhere ls a predlcLable resulL LlLher Lhe muscle or connecLlve Llssue ls ln[ured or Lhe proprlocepLlve
sysLem deacLlvaLes parLs of Lhe Llssue much llke a clrculL breaker ln an elecLrlcal clrculL
1he body adapLs recrulLlng oLher muscles Lo Lake over Lhe load WlLh repeLlLlon Lhe adapLlon
advances 8ecrulLed Llssues geL sLronger lmpalred areas aLrophy
lL dldn'L Lake long Lo demonsLraLe Lhls reacLlvaLlon" ln pracLlce ur 1wo llngers flrsL LesLed Lhe
sLrengLh of my suprasplnaLus (Lhe mosL commonly ln[ured roLaLor cuff muscle) uslng an lL1 force
sensor showed LhaL l had Lhe sLrengLh of uakoLa lannlng and Lhen proceeded Lo reacLlvaLe lL more
Lhan quadrupllng my sLrengLh
l wenL from llfLlng 6 pounds Lo llfLlng 28 pounds ln less Lhan flve mlnuLes
uo you have paln aL Lhe boLLom of your rlghL Achllles Lendon?" 8uhler asked Pe hadn'L even looked
aL Lhls locaLlon and he had plnpolnLed one of my mosL serlous problem areas Pe could see l was
confused so he explalned
?our gasLrocnemlus calf lsn'L flrlng properlylL's Lurned offso lL makes sense LhaL you have
Achllles and knee paln and mosL llkely referral paln ln your hamsLrlng"
And so he conLlnued provlng agaln and agaln LhaL whaL l LhoughL was Lhe problem wasn'L Lhe
problem lL was a muscle LhaL had Laken over for anoLher muscle whlch had Laken over for yeL
anoLher muscle 1he orlglnal muscular deacLlvaLlon could be on Lhe opposlLe slde of Lhe body
nowhere near Lhe slLe of paln
Pls spoLLlng ablllLy was lncredlble Cne worldclass powerllfLer who'd vlslLed 8uhler shared an
anecdoLe from hls flrsL vlslL Pe hadn'L even Louched me and he announced LhaL l had weak quads l
responded back wlLh 'Weak quads?! l deadllfL 900 pounds!' Lo whlch Cralg [usL shrugged and wenL Lo
work" 1he llfLer laLer revlewed slowmoLlon fooLage of hls pulllng Lechnlque ln compeLlLlon and
reallzed LhaL undenlably hls Lechnlque clearly lndlcaLed he was sLralghLenlng hls legs qulckly Lo
compensaLe for weak quadrlceps
1lme spenL wlLh ur 1wo llngers added up llfLy dollars per muscle reacLlvaLed means LhaL funcLlon
doesn'L come cheap l had a LoLal of four sesslons and covered more Lhan 30 muscles
l couldn'L accepL all of hls supplemenLal programs buL l knew LhaL explorlng Lhe frlnges requlred
casLlng a wlde neL 1o flnd Lhe few Lhlngs LhaL worked lL was someLlmes necessary Lo blLe your
Longue and wlLhsLand Lhlngs you knew dldn'L work even wlLhln Lhe same offlces
ln Lhe end l LesLed hls LreaLmenLs wlLh Lhe only [ury LhaL really maLLered ob[ecLlve welghLs
1he changes were noL subLle
1ake Lhe pecLorals for lnsLance Slnce fracLurlng boLh collarbones ln my Leens l have had
dlsproporLlonaLe Lrouble recrulLlng Lhe chesL maklng Lhe bench press and slmllar movemenLs my
weakesL exerclses
1wenLyfour hours before my second sesslon wlLh 8uhler l performed decllne flles wlLh 40pound
dumbbells for a maxlmal flve repeLlLlons
1wenLyfour hours afLer Lhe sesslon l performed slow decllne flles wlLh 30pound dumbbells (20
lncrease) for 14 repeLlLlons (180 lncrease)
lncredlble
8efore you alm Lo lmprove a muscle's ouLpuL (welghL or repeLlLlons llfLed) by lncreaslng slze lL's
lmporLanL Lo ensure LhaL Lhe lnpuL (neural sysLem) ls funcLlonlng properly uo you really need
sLronger muscles" or ls Lhe wlrlng [usL noL conducLlng Lhe slgnal properly?
lf you can'L make a Lrlp Lo ur 1wo llngers see Lhe MA1 resources aL Lhe end of Lhls chapLer for a
local opLlon
4 AC1lvL8LLLASL 1LCPnlCuL (A81) A8LA llxLu SPCuLuL8 ln1L8nAL 8C1A1C8S
ur Mlchael Leahy's englneerlng educaLlon began wlLh aeronauLlcs ln Lhe alr force Pls fasclnaLlon
wlLh sLrucLural mechanlcs only fully expressed lLself much laLer ln 1983 1hls was Lhe year A81 was
formallzed and paLenLed Lhe year he applled hls englneerlng Lo human sofLLlssue ln[urles Leahy a
veLeran of 23 lronman LrlaLhlons has slnce been docLor Lo among oLhers Clymplc goldmedal
sprlnLer uonovan 8alley Cary 8oberLs of Lhe nPL 1oronLo Maple Leafs and Mr unlverse Mllos
Sarcev
1he baslc premlse of Lhe meLhod ls slmple shorLen Lhe Llssue apply manual Lenslon and Lhen
lengLhen Lhe Llssue or make lL sllde relaLlve Lo lLs ad[acenL Llssue Slmple does noL mean easy as
Leahy explalns lL's as slmple as playlng a plano and [usL as dlfflculL"
WhaL does Lhls look llke ln pracLlce? lf muscles are adhered Lo one anoLher or Lo bone lL looks a loL
llke Learlng muscles aparL See Lhe vlsual prevlew below



CeLLlng manhandled
l flrsL encounLered A81 ln 2001 Lhrough lrank Shamrock flveLlme mlddlewelghL ulLlmaLe llghLlng
(ulC) champlon
lrank had hls flrsL A81 LreaLmenL ln !uly 2001 followlng an acuLe lower back ln[ury durlng Lralnlng Pe
was unable Lo walk and dldn'L expecL much


l had seen more Lhan 30 chlropracLors LhroughouL Lhe world over a 16year perlod for lower back
paln and numbness ln my leg WlLh Lhe Lralnlng ln[ury LhaL prompLed my vlslL l couldn'L ralse my
head above walsLlevel and l was sleeplng on Lhe llvlng room floor ln Lhe feLal poslLlon l had always
been Lold one of Lwo Lhlngs by orLhopedlsLs and varlous Mus l would need Lo have my verLebrae
fused or slmply LoleraLe Lhe paln of an ln[ury LhaL was lrreverslble 8ased on pasL experlence l was
cerLaln LhaL l would need Lo cancel Lhe k1 klckboxlng flghL l had scheduled for one monLh laLer
ln four sesslons of approxlmaLely 10 mlnuLes each Lhe docLors aL Lhe !anzen !anzen SporLs PealLh
Cllnlc ln San !ose Callfornla ellmlnaLed Lhe cumulaLlve scar Llssue and adheslons LhaL had creaLed
Lhe paln ln lrank's lower back Pe was carrled ouL of Lhe gym on hls Lralner's shoulders on 1hursday
and was Lralnlng aL 100 Lhe followlng 1uesday
1hree weeks laLer lrank won hls k1 flghL by flrsLround kC lrank Lhen recommended A81 Lo 8 !
enn 8razlllan !lu!lLsu World Champlon who used A81 Lo resLore full range of moLlon Lo hls lefL
shoulder (prevenLlng surgery) rlghL shoulder and hamsLrlng among oLher areas 1wo weeks prlor Lo
Lhe november 2 2001 ulC champlonshlp 8 ! enn's lower back paln was LreaLed successfully ln
Lwo 13mlnuLe sesslons 8! proceeded Lo knock ouL a heavlly favored Caol uno ln [usL 11 seconds of
Lhe flrsL round

LxperlmenLlng wlLh A81
llashforward Lo an overcasL and dreary afLernoon ln new ?ork ClLy uecember 2009
lreezlng raln was falllng ln sheeLs ouLslde of Lhe eak erformance gym where 20 or so sLrengLh
Lralners coaches and l had been Laklng an allday semlnar on lMS1 (ollquln lnsLanL Muscle
SLrengLhenlng 1echnlque) developed by professlonal and Clymplc Lralner Charles ollquln lor each
dlagnosLlc and Lralnlng exerclse we palred off wlLh parLners and LesLed range of moLlon lor Lhe flrsL
exerclse we'd looked aL boLh exLernal and lnLernal shoulder roLaLlon (for Lhe laLLer lmaglne Lhe
moLlon of arm wresLllng or plLchlng a baseball) My exLernal roLaLlon was excellenL buL my lnLernal
roLaLlon was so close Lo lmmoblle LhaL my parLner LhoughL l was [oklng Wow ?ou're klddlng
rlghL?"
unforLunaLely l wasn'L klddlng l couldn'L remember Lhe lasL Llme l'd been able Lo Louch mosL of my
back 8emlnded of Lhls handlcap and a blL demorallzed l approached Charles durlng a break Lo ask
hlm for recommendaLlons Pe paused for a second and looked aL me
Would you llke me Lo flx lL?"
l wasn'L sure how Lo answer
1haL would be lncredlble" was all l could geL ouL Charles led me Lo a massage Lable on one slde of
Lhe gym and asked me Lo lle down Pe gaLhered all of Lhe sLudenLs for a demonsLraLlon of removlng
adheslons and resLrlcLlons
CulLe Lhe demonsLraLlon lL was
1hough l was Lhe weakesL male ln Lhe enLlre group Lhe blg boys and WesLsldesLyle powerllfLers had
more respecL for me 20 mlnuLes laLer lL was clearly Lhe mosL palnful Lhlng Lhey had seen ln a long
Llme ollquln who'd used A81 on hls aLhleLes under Mlke Leahy for four years had Lo use Lwo
hands ?ou know lL's bad when l have Lo use Lwo hands l never have Lo use Lwo hands"
Pe had Lwo 200pluspound asslsLanLs guldlng my arms Lhrough movemenLs as he applled enough
pressure Lo puL hls flngers a good lnch ln beLween muscles LhaL had elLher fused Lo bone or fused Lo
ad[acenL anLagonlsLlc muscles l felL llke a 1hanksglvlng Lurkey
1he beforeandafLer phoLos below Lell a more compleLe sLory



8efore LreaLmenLLhe range of moLlon of a plnaLa noLlce Charles laughlng



uurlng Lhe LreaLmenL



AfLer LreaLmenL
Charles esLlmaLed he'd need Lhree or four more sesslons Lo flx Lhe resLrlcLlon ln boLh shoulders
compleLely lL wouldn'L be Lhe flrsL Llme he'd helped resurrecL shoulders
A few years ago my good frlend and ll88 professlonal bodybullder Mllos Sarcev called me ouL of
Lhe blue Pe menLloned LhaL he was scheduled Lo have arLhroscoplc surgery Lhe followlng week for
boLh of hls shoulders Pe was undersLandably upseL lor one Lhlng Lhe surgery would cosL hlm abouL
$18000 AddlLlonally he'd have Lo undergo an exLenslve rehab program and Lhls would keep hlm
from compeLlng and earnlng an lncome for a long Llme l Lold hlm Lo geL hls ass over Lo my offlce
rlghL away and see ur Mlke Leahy before leLLlng a surgeon anywhere near hls shoulders
When Mllos came Lo Lhe offlce he hadn'L Lralned ln over four monLhs because of Lhe excruclaLlng
paln Lven lowerlng an unloaded Clymplc bar (43 pounds) caused hlm Lo recoll ln paln Powever
afLer worklng on hlm on adheslons around hls subscapularls muscle for [usL 43 mlnuLes ur Leahy
Lold Mllos Lo go Lo Lhe gym and glve hls shoulders a Lrlal run SomewhaL relucLanLly Mllos allowed
me Lo Lake hlm Lo Lhe local World Cym ln LoLal dlsbellef he benchpressed 313 pounds for Lwo reps
llve days laLer he dld 6 reps wlLh 313 pounds wlLhouL feellng any paln!"
A81 sesslons are Lyplcally 313 mlnuLes ln lengLh and cosL $43100 each MosL cllenL ln[urles are
LreaLed ln one Lo slx sesslons SofLLlssue ln[urles ellglble for A81 LreaLmenL lnclude roLaLor cuff
lmplngemenL LendlnlLls lowback sLraln ankle and wrlsL spraln shln spllnLs hlp flexor lmplngemenL
and carpal Lunnel syndrome
8uL A81 lsn'L perfecL
As Charles noLed A81 ls 100 effecLlve ln 70 of paLlenLs"
llxlng chronlc paln ofLen requlres a comblnaLlon of Lheraples SomeLlmes LhaL lnvolves needles
whlch brlngs us Lo Lhe nexL sLage medlcaLlon
3 8CLC1PL8A? A8LAS llxLu LLl1 knLL 8lCP1 W8lS1
ln proloLherapy (so named for Lhe prollferaLlon" of collagen flbers lL's supposed Lo produce) a
mlxLure of lrrlLanLs are ln[ecLed lnLo Lendons llgamenLs and lnslde [olnLs Lhemselves 1he ob[ecLlve
ls Lo creaLe a mlld lnflammaLory response LhaL sLlmulaLes Llssue repalr
1he slmplesL of proloLherapy cockLalls and Lhe one wlLh Lhe longesL Lrack record was developed by
Lhe founder of Lhe Lechnlque Ceorge PackeLL Mu Pls mlxLure ls ln effecL sugar waLer" dexLrose
mlxed wlLh a local anesLheLlc (lldocalne) and sallne (salLwaLer)
ur C LvereLL koop Lhe 13Lh surgeon general of Lhe unlLed SLaLes opened Lhe doors for wlder
research on proloLherapy when he publlcly endorsed lL


roloLherapy unless you have Lrled lL and proven lLs worLh seems Lo be Loo easy a soluLlon Lo a
serles of compllcaLed problems LhaL affllcL Lhe human body and have been noLorlously dlfflculL Lo
LreaL by any oLher meLhod
When l was 40 years old l was dlagnosed ln Lwo separaLe neurologlcal cllnlcs as havlng lnLracLable
(lncurable) paln My commenL was LhaL l was Loo young Lo have lnLracLable paln lL was by chance
LhaL l learned LhaL CusLav A Pemwall Mu a pracLlLloner ln Lhe suburbs of Chlcago was an experL
ln proloLherapy 1o make a long sLory shorL my lnLracLable paln was noL lnLracLable and l was
remarkably lmproved Lo Lhe polnL where my paln ceased Lo be a problem
1he nlce Lhlng abouL proloLherapy lf properly done ls LhaL lL cannoL do any harm Pow could placlng
a llLLle sugarwaLer aL Lhe [uncLlon of a llgamenL wlLh a bone be harmful Lo a paLlenL?
ln 2003 docLors aL Lhe Mayo Cllnlc began LesLlng proloLherapy and ldenLlfled Lhe mosL responslve
ln[ury slLes as Lhe knees elbows ankles and Lhe sacrolllac [olnL ln Lhe low back 1hey concluded ln
Lhelr newsleLLer LhaL unllke corLlcosLerold ln[ecLlonswhlch may provlde Lemporary rellef
proloLherapy lnvolves lmprovlng Lhe ln[ecLed Llssue by sLlmulaLlng Llssue growLh"
1he prolo cockLall l used aL Lhe cllnlc menLloned aL Lhe openlng of Lhls chapLer had a few addlLlonal
lngredlenLs


uexLrose
Marcalne (anesLheLlc)
812
rollne
Lyslne
Clucosamlne sulfaLe
My flrsL sesslon enLalled 12 prolo ln[ecLlons lL wasn'L all fun and games lor 43 mlnuLes afLer Lhe flrsL
sesslon l had verLlgo and a cold numb rlghL hand
Cn Lhe poslLlve slde decadeold paln ln my rlghL wrlsL (from lmpacL ln gymnasLlcs) and my lefL knee
(wresLllng) boLh dlsappeared approxlmaLely 21 days afLer Lhe lasL sesslon
1he dangers of Lhe lngredlenLs are mlnlmal parLlcularly when a slmple dexLrosebased verslon ls
used buL Lhere ls always Lhe rlsk albelL small of lnfecLlon lf a needle passes Lhrough Lhe skln lL can
carry bacLerla from Lhe skln lnLo Lhe LargeL slLe 1hls ls mosL serlous when Lhe lnfecLlon occurs lnslde
a [olnL and Lurns lL sepLlc a process LhaL can cause Lhe [olnL carLllage Lo deLerloraLe ln as llLLle as 72
hours
A survey ln lrance reporLed an overall rlsk of sepsls of 13 per 1 mllllon ln[ecLlons wlLh a much lower
lncldence lf prepackaged syrlnges are used
1haL sald afLer one sLaph lnfecLlon l was eager Lo explore less lnvaslve ln[ecLlons whlch led Lo Lhe
nexL Lherapy blopuncLure
6 8lCunC1u8L A8LAS llxLu lnl8ASlnA1uS ACPlLLLS 1LnuCn
Can you hear LhaL?"
l could and lL was dlsgusLlng ur Lee Wolfer was ln Lhe process of glvlng me beLween 40 and 60
ln[ecLlons1 wlLh small needles commonly used for Luberculosls LesLs Lach ln[ecLlon was no more
Lhan half an lnch under Lhe skln buL Lhe nolse emanaLlng from my lnfrasplnaLus one of Lhe roLaLor
cuff muscles ln Lhe shoulders sounded llke someone walklng on hard snow audlble crunchlng
1haL's calclum deposlLed where lL shouldn'L be"
Lee one of Lhe foremosL splne and back speclallsLs ln Lhe unlLed SLaLes Lhen goL back Lo work 1he
ln[ecLlons weren'L close Lo done l'd glven her a laundry llsLneck upper back shoulders ankles
and we had a loL of ground Lo cover
Lee ls now a dlehard fasclsL lasclsL" LhaL ls ln Lhe sense of someone who LreaLs Lhe long
neglecLed fascla as more Lhan [usL anaLomlcal glue 1he resulLs have so far been lmpresslve
l'm flnally happy as a docLor l'm helplng my paLlenLs' bodles Lo heal Lhemselves"
1he fascla" comprlse a Lhreedlmenslonal web of flbrous connecLlve Llssue LhaL malnLalns Lhe
sLrucLure of Lhe body 1hlnk of fascla as Lhe ropes LhaL hold Lhe LenL ln lLs shape 8opes LhaL help Lo
blnd muscles LogeLher and keep lnLernal organs suspended among oLher Lhlngs Lver heard runners
complaln of planLar fascllLls? lL's a fasclal problem and a palnful one 1he planLar fascla of Lhe fooL ls
a Lhlck band of connecLlve Llssue LhaL exLends from Lhe heel Lo Lhe flve Loes lL supporLs Lhe arch of
Lhe fooL and when lL becomes lnflamed and compromlses LhaL arch chronlc paln ls Lhe resulL
lL's noL [usL a fooL lssue 1he fascla exlsL LhroughouL Lhe body and also have blochemlcal roles
Lee's [ourney sLarLed wlLh a research paper on lowerback paln where she noLlced Lhe researchers
had observed someLhlng odd Lhe paLlenLs' fascla looked llke Lhose of dlabeLlcs 1here were unusual
calclum deposlLs LhroughouL Lhe Llssue whlch she laLer saw ln her own paLlenLs
1he area of greaLesL concern was Lhe Crand CenLral SLaLlon of Lhe enLlre back Lhe Lhoracodorsal
fascla 1hls fasclal sheaLh connecLs prlme movers llke Lhe laLs and Lhe gluLes ln Lhe lumbar area and
problems ln Crand CenLral can cause paln almosL anywhere lascla are masLerful aL mlsdlrecLlon
lasclal sllngs can connecL areas llke Lhe rlghL shoulder Lo Lhe lefL lower back and plnpolnLlng Lhe
acLual problem requlres a Sherlock Polmesllke ablllLy Lo connecL seemlngly unconnecLed doLs ofLen
ouLslde of Lhe body



!usL one example from dleL Lee had come Lo reallze Lhe lmporLance of eaLlng nuLrlenLdense anlmal
foods wlLh adequaLe faLsoluble vlLamlns (A u L and k) Lo resLore funcLlon ln chronlcally lnflamed
Llssues wlLh abnormal calclum deposlLs
now Lee was uslng me Lo LesL her laLesL and greaLesL blopuncLure
Colned ln 1991 by !an kersschoL Mu a 8elglan physlclan blopuncLure" lnvolves shallow ln[ecLlons of
dlfferenL subsLances lncludlng 1raumeel zdeel and lymphomyosoL 1raumeel ls Lyplcally used for
acuLe lnflammaLlon from sporLs ln[urles and lymphomyosoL ls uLlllzed for lymphaLlc dralnage ln
chronlcally swollen or congesLed Llssue 1raumeel has been shown ln some peerrevlewed [ournals Lo
shorLen recovery Llme from acuLe sporLs ln[urles and lnhlblL Lhe secreLlon of lmmune medlaLors (lL
18 and 1nlalpha) LhaL are assoclaLed wlLh Llssue damage and lncreased lnflammaLlon
1hough blopuncLure soluLlons aren'L dlluLed Lo Lhe exLenL LhaL Lhey conLaln no acLlve producL (llke
mosL homeopaLhlc medlclne) Lhey are dlluLed and referred Lo as mlcrodoses" Lee used boLh
1raumeel and lymphomyosoL ln my LreaLmenLs
ln addlLlon Lo Lhe drug LreaLmenLs we also LesLed a sallne soluLlon wlLh 20 dexLrose lL was [usL llke
proloLherapy buL wlLh shallower ln[ecLlons
1he resulLs of dozens of baby [abs" wlLh a small 30gauge halflnch needle were amazlng
1welve hours afLer Lhe flrsL LreaLmenL of boLh lnfrasplnaLus muscles l had zero paln aL Lhe rear of
elLher shoulder l had suffered Lhrough perslsLenL paln and soreness aL Lhe back of boLh shoulders for
more Lhan slx years and one 13mlnuLe sesslon flxed boLh of Lhem 1o daLe no paln has reLurned
1he blopuncLure was repeaLed for Lhe rlghL Achllles Lendon wlLh slmllar resulLs
l Lhlnk Lhe mechanlsms of acLlon whlle unclear could be dlfferenL for dlfferenL locaLlons ln Lhe case
of Lhe lnfrasplnaLus lL seemed Lo be mechanlcal Lhe breakdown of calclum deposlLs wlLh a needle
much llke hacklng aL lce on your wlndshleld lor Lhe Achllles Lendon Lee hypoLheslzed LhaL lL was
some form of cuLanomuscular or cuLanoneural response
Clven Lhelr homeopaLhlc orlglns l remaln skepLlcal of lymphomyosoL and Lo a lesser exLenL
1raumeel 8uL glven Lhe mlnlmal downslde of blopuncLure and Lhe resulLs l've experlenced l would
recommend LesLlng blopuncLure before proloLherapy or 8 lor mosL musculoskeleLal problems a
serles of four Lo elghL ln[ecLlon sesslons are recommended
1CCLS Anu 18lCkS
1hls chapLer wlll encourage a slew of con arLlsLs Lo become selfproclalmed experLs 1hough you
mlghL mlss some good pracLlLloners l suggesL focuslng on Lhose who were LreaLlng paLlenLs before
Lhls book was flrsL publlshed ln uecember 2010
vlbram llve llnger and 1erra lana Shoes
(wwwfourhourbodycom/vlbram wwwfourhourbodycom/Lerra) 1hese are Lhe Lwo brands of shoes
l used Lo ellmlnaLe lowback paln 1he vlbram llve llngers are ldeal buL look llke gecko feeL 1he
1erra lana vlvo 8arefooL shoes on Lhe oLher hand can double as dress shoes wlLhouL anyone
noLlclng LhaL Lhe soles are pracLlcally nonexlsLenL
PealLhyLoes 1oe SLreLchers (wwwfourhourbodycom/LoesLreLch)
1hese Loe sLreLchers are llke sofL brass knuckles for your Loes 1hey help resLore naLural Loe spread
and relleve paln from overlapplng Loes and Loe drlfL SLarL wlLh flve mlnuLes each evenlng
AcLlve 8elease 1echnlque (A81) racLlLloner uaLabase (wwwacLlvereleasecom) use Lhls slLe Lo flnd
local A81 speclallsLs
llndlng a roloLherapy racLlLloner Pere are Lhe Lhree organlzaLlons recommended by Lhose l LrusL ln
Lhe fleld
PackeLLPemwall loundaLlon (PPl) (wwwhackeLLhemwallorg)
Amerlcan Academy of CrLhopedlc Medlclne (AACM) (wwwaaomedorg)
Amerlcan College of CsLeopaLhlc ScleroLherapeuLlc aln ManagemenL (Lhe old Lerm for
proloLherapy") (wwwacopmscom)
ChlroMA1 (wwwchlromaLcom) lounder of Lhe AMl1 Lechnlque Cralg 8uhler (aka ur 1wo llngers")
has helped ellLelevel aLhleLes from Lhe n8A nlL and CA Lo maxlmlze Lhelr performance
Muscle AcLlvaLlon 1echnlque (MA1) SpeclallsLs (wwwfourhourbodycom/maL) lf you can'L geL Lo
uLah Lo see ur Cralg 8uhler use Lhls slLe Lo flnd a MA1 pracLlLloner ln your area 1hough Lhere ls
some conLenLlon beLween groups abouL Lhe besL Lechnlque Lhls organlzaLlon provldes Lhe wldesL
cerLlflcaLlon and ls Lhus mosL accesslble
SouLhern Callfornla CrLhopedlc lnsLlLuLe (wwwscolcom) ur SLephen Snyder aL SCCl has developed
many new Lechnlques and Lechnologles for arLhroscoplc shoulder surgery 8eferred Lo me by frlend
and fellow paLlenL ScoL Mendelson who benchpresses more Lhan 1000 pounds
vldeo of My 8econsLrucLlve Shoulder Surgery wlLh ur Snyder (wwwfourhourbodycom/surgery) 1he
presurgery shoulder dlslocaLlon whlle l'm sedaLed ls dlsgusLlng lun waLchlng lf you en[oy ?ou1ube
vldeos of folks faceplanLlng off of Swlss balls eLc
8lopuncLure Common CuesLlons and Answers (wwwchlromedlcalgroupcom/blopuncLure)
Cvervlew of 8loLensegrlLy (wwwfourhourbodycom/bloLensegrlLy) 1hls explalns Lhe fasclnaLlng
funcLlons of fascla SLeven Levln an orLhopedlc surgeon explalns how Lhe prlnclples of LensegrlLy
seen ln 8 8uckmlnsLer luller's geodeslc domes apply ln Lhe human body wlLh bones acLlng as Lhe
compresslve elemenLs and Lhe sofL Llssues as Lhe Lenslon elemenLs lf you are aL all geeklncllned
read 1he lmporLance of SofL 1lssues for SLrucLural SupporL of Lhe 8ody" lL's ouLsLandlng
Lgoscue (wwwegoscuecom) Lgoscue ls a posLural Lherapy program wlLh 24 cllnlc locaLlons
worldwlde 1he program ls deslgned Lo LreaL musculoskeleLal paln wlLhouL drugs surgery or
manlpulaLlon lL was lnsLrumenLal ln reduclng and ellmlnaLlng my back paln
ALlas of Puman AnaLomy by lrank P neLLer (wwwfourhourbodycom/neLLer) 1hls ls 1PL mosL
beauLlful and (mosLly) comprehenslve anaLomy book l've ever encounLered lL was suggesLed Lo me
by mulLlple docLors lncludlng ur Lee Wolfer who descrlbed Lhls book Lhusly neLLer ls slngle
handedly responslble for Lhe anaLomlcal knowledge of Lhe ma[orlLy of docLors ouL Lhere Pe [usL
mlssed Lhe fascla and complexlLy of llgamenLs" l also own Lhe flashcards based on Lhe book whlch
are deslgned for medlcal sLudenLs






Lnd of ChapLer noLes
1 Slmllar Lo Lhe ploneerlng PackeLLPemwall proLocol of proloLherapy ofLen referred Lo as Lhe
sewlng machlne" approach

PCW 1C A?
lC8 A 8LACP
vACA1lCn Wl1P
CnL PCSl1AL
vlSl1
l wlsh we were all naked all Lhe Llme l have always belleved lL's whaL's underneaLh LhaL counLs
Cellne ulon
Ldwln loved Cellne ulon and seemed happy Lo Lell someone abouL lL
uurlng hls radlology Lralnlng ln lowa he'd seen SLone Cold SLeve AusLln aL Lhe WWL one dream
fulfllled buL Cellne ulon was sLlll on hls Losee llsL
We have a loL Lo do! lease don'L move Pere we go " Ldwln was also my M8l Lechnlclan and
companlon for Lhe nexL four hours lL was a long Llme Lo be horlzonLal buL Lhe surroundlngs were
beauLlful PosplLal MeLropollLano vlvlan ellas a prlsLlne prlvaLe hosplLal ln Lhe cenLer of Managua
nlcaragua couldn'L have been nlcer
l'd come Lo nlcaragua almosL Lhree weeks earller Lo focus on wrlLlng and worldfamous surflng 1he
klwl of erfecL osLerlor fame and l had renLed a hlllslde vllla wlLh a pool overlooklng Lhe ocean 1o
sklp Lhe crowds aL Lhe beaches we charLered a boaL wlLh a capLaln Lo Lhe besL secluded surf spoLs up
Lhe coasL Ln rouLe home Lhe capLaln also helped us caLch and clean flsh our prlvaLe chef could
prepare for dlnner
now lL was 12 hours before my reLurn fllghL Lo San lranclsco and l was golng Lo pay for Lhe whole
Lhlng wlLh one Lrlp Lo Lhe hosplLal
An lnLroducLlon Lo Medlcal 1ourlsm
LeL's look aL Lhe maLh Lo see how Lhls ls posslble llrsL Lhe perperson expenses ln nlcaragua
LxLnSLS
8oundLrlp CrblLz alrfare Lo nlcaragua from San lranclsco (one sLop ln PousLon)$383 + Laxes
CharLered boaL (per Lrlp per person)$20
llrsL week houslng ($2000 per week for nlne people ln a 14bed vllla owned by a former n8A
player)$222 per week
Second week houslng onward (gorgeous Lwobed vllla closer Lo downLown
wwwpalermohoLelandresorLcom)$129 per nlghL
Land 8over renLal (per person)$140 per week
1oLal for Lwo and a half weeks excludlng food$1812
l've excluded food above Lo show cosLs above whaL l would have spenL ln Lhe uS anyway as l eaL
ouL aL leasL Lwo Llmes a day ln San lranclsco Pere ls Lhe grand LoLal


1oLal for Lwo and a half weeks lncludlng food and wlne (+$600) $2412
So how do we geL back Lo breakeven and make Lhe Lrlp ln effecL free?
MLulCAL SAvlnCS
l had seven M8ls Laken aL a negoLlaLed prlce of $400 each lor comparlson purposes slmllar M8ls ln
San lranclsco would have cosL approxlmaLely $730 each so 7 $330 savlngs $2430 LoLal cosL
savlngs
l also saved roughly $640 on comprehenslve blood and urlne LesLlng by havlng lL done ln nlcaragua
raLher Lhan Lhe unlLed SLaLes 1hus my LoLal savlngs on medlcal expenses came Lo $3090
l en[oyed a surf Lrlp ln luxury goL a Lon of wrlLlng done and Lhen Look care of LesLlng and lmaglng
LhaL l wanLed Lo do anyhow 1he LoLal cosL savlngs of $3090 puL me ahead (ln essence gave me a
proflL on Lhe Lrlp) of $687
8uL" you mlghL rlghLly polnL ouL whaL lf l'm noL a freak who wanLs seven M8ls?"
llrsL desplLe urban myLhs Lo Lhe conLrary Lhere ls no radlaLlon rlsk wlLh M8ls and l would Lherefore
suggesL one or Lwo of Lhem for nagglng palns or ln[urles noL Lo menLlon Lhe prevenLaLlve value ask
any cancer survlvor lf Lhey wlsh Lhey'd had M8ls earller
8uL M8ls aslde Lhe beauLy of Lhls geographlc arblLrage ls Lhe menu of opLlons
l never serlously consldered medlcal Lourlsm before 2009 as l dldn'L have pendlng surgerles l
couldn'L afford nor dld l wanL cosmeLlc procedures (buLL lmplanLs anyone?) whlch medlcal Lourlsm
agencles have made popular
1esLlng and prevenLlon Lhough opened up a world of comblnlng worldclass Lravel wlLh worldclass
medlclne
uue for a denLal cleanlng and checkup? erhaps you wanL Lo run comprehenslve blood work whlch l
recommend no less Lhan every slx monLhs? Conslder maklng a klckass Lrlp ouL of lL 1haL same exoLlc
dream Lrlp someLhlng you mlghL oLherwlse posLpone forever because of expense could end up as
good as free
erhaps Lhe lure of Lravel ls exacLly Lhe lncenLlve you need Lo Lake a closer look aL your healLh?
1o geL a full appreclaLlon of how easy lL was and how much my experlence conLrasLed wlLh mosL
uS hosplLals leL me recounL Lhe process
As Lasy as 1 2 3
l showed up aL Lhe prlvaLe hosplLal emergency room aL 1030 M on a Sunday nlghL wlLh no
advance noLlce 1he klwl had swlmmer's ear and needed Lo geL lL dralned prlor Lo hls fllghL and l
wanLed Lo cover Lhe cosLs of Lhe Lrlp aL Lhe same Llme 1he easlesL opLlon Lake M8ls of all [olnLs wlLh
resldual paln from sporLs ln[urles
l asked 1he klwl's docLor lf l could have M8ls Laken and she lnformed me LhaL l needed Lo speak wlLh
a supervlsor whom she called ln 1he llsL prlce was $600 per M8l l asked for her besL volume
dlscounL for flve M8ls she responded wlLh $2400 l Lold her l would pay ln cash (credlL card) lnsLead
of lnsurance lf she could do $2800 for seven M8ls or $400 per M8l She agreed 1he enLlre
LransacLlon was cordlal and pleasanL
1he supervlsor auLhorlzed Lhe M8ls ln flve mlnuLes and had a car servlce senL Lo plck up Lechnlclan
Ldwln who was aL home and brlng hlm Lo Lhe hosplLal l would noL be charged for Lhe plckup 1he
docLors reallzlng we had some Llme Lo walL lnvlLed me Lo slL down wlLh Lhem and share Lhelr
favorlLe lndlgenous frulL called [ocoLe (8ed Mombln) whlch l'd never LasLed
l Lhen asked Lhem whaL else l could do Lo flll Lhe remalnlng 60 mlnuLes of Llme urlnalysls? 8lood
LesLs? 1wo docLors pulled ouL a llsL of LesLs l could order and we wenL Lhrough Lhem LogeLher Llcklng
off 23 boxes l wanLed as well as a few Lhe docLors suggesLed as ofLenneglecLed buL lmporLanL 1hey
prlced ouL each lLem for me l had blood drawn 10 mlnuLes laLer and Lhey promlsed resulLs from Lhe
lab wlLhln Lhree hours 1hree hours?! 1hls amazed me as l usually walL seven Lo Len days for blood
LesL resulLs ln Lhe unlLed SLaLes
1hen l remembered l was ln Lhe L8 lL was a far cry from Lhe uCSl arnassus equlvalenL where l'd
once been chasLlsed by a docLor because l looked aL my own charL afLer walLlng for more Lhan Lhree
hours ln an empLy room 1haL's properLy of uCSl aLlenLs aren'L allowed Lo look aL charLs Clve lL Lo
me"
1hls spoLless and frlendly envlronmenL ln nlcaragua felL so much llke a prlvaLe club LhaL l'd forgoLLen
l was ln an L8 l was Lhe only person Lhere
Ldwln came ln we compleLed Lhe M8ls and aL hls lnslsLence we Lhen Look several xrays for
reference lmages whlch l was noL charged for Pe handed me all of Lhe lmages and showed me back
Lo Lhe fronL desk where l had my blood LesL urlnalysls reporLs and a glass of waLer walLlng for me
1he supervlsor explalned LhaL Lhere were few cabs aL Lhls laLe houraround 300 AMso she
ordered a car servlce aL Lhe hosplLal's expense Lo Lake me back Lo my hoLel
She gave me a hug and wlshed me safe Lravels
8ack ln Lhe uS when l began Lo reverse more ln[urles wlLh Lhe help of Mus (Lhe lasL chapLer) Lhe
M8ls from nlcaragua were lnvaluable Lach saved me expenslve lmaglng orders as well as guesswork
LhaL would have led Lo weeks of lnapproprlaLe Lheraples Sadly Lhe 11mlnuLe vlslL average per
paLlenL ln Lhe unlLed SLaLes produces a loL of mlsLakes buL mosL Mus wlll noL order [usLlncase
lmages Lo prevenL Lhem Why? 8ecause as a cllnlc or docLor orderlng a loL of lmages lncreases Lhe
llkellhood of belng audlLed by lnsurance companles ln my case lf a hasLy dlagnosls was made ln 11
mlnuLes l was now able Lo pull M8ls ouL of my bag and say LeL's make sure shall we?"
1hls l belleve ls a very prudenL Lhlng Lo do
uLLlng off Lhose whlLe sand beaches you've fanLaslzed abouL? Conslder LreaLlng yourself Lo some
relaxaLlon and defraylng Lhe cosLs wlLh a vlslL Lo a cllnlc or Lwo
?ou mlghL even geL some LasLy [ocoLe
1CCLS Anu 18lCkS
aLlenLs 8eyond 8orders by !osef Woodman (wwwfourhourbodycom/woodman) 1he mosL
comprehenslve prlnL gulde Lo medlcal Lourlsm 1hls 400+page book conLalns 40 of Lhe Lop medlcal
Lravel desLlnaLlons llsLs hundreds of hosplLals around Lhe world and has an lndex LhaL maLches your
medlcal condlLlon Lo Lhe besL cllnlcs
lnLernaLlonal Medlcal 1ravel !ournal Medlcal 1ourlsm Culde
(wwwlmL[onllnecom/resources/paLlenLgulde) 1he lM1!'s 10sLep gulde Lo medlcal Lourlsm ls a
useful sLarLlng framework for Lhose conslderlng a fun buL producLlve Lrlp abroad 1he pleLhora of
opLlons can be daunLlng and Lhls checkllsL wlll mlnlmlze Lhe paradox of cholce
8umrungrad PosplLal (wwwbumrungradcom) 1hls worldclass hosplLal ln 1halland has been
feaLured ln Lhe 1op 10 World's Medlcal 1ravel uesLlnaLlons" (newsweek) and ls one of Lhe 1op 4
Medlcal 1ourlsm loneers" (Wall SLreeL !ournal) 1he plcLures on Lhelr webslLe wlll probably make
your own uS hosplLal look llke a Lhlrdworld hovel
Med 8eLreaL (wwwmedreLreaLcom) Med 8eLreaL can walk you Lhrough Lhe declslonmaklng process
and help you flnd Lhe besL lnLernaLlonal cllnlc for your needs opular desLlnaLlons lnclude ArgenLlna
CosLa 8lca and 1urkey
Med1rava (wwwmedLravacom) Slmllar Lo Med 8eLreaL and based ln AusLln 1exas Med1rava can
lnLroduce you Lo handplcked faclllLles around Lhe world and save you up Lo 70 on common
procedures

8LPA8
ln[uryrooflng Lhe 8ody
l never sLruggled wlLh ln[ury problems because of my preparaLlon ln parLlcular my sLreLchlng
Ldwln Moses LwoLlme Clymplc gold medallsL ln Lhe 400meLer hurdles wlnner of 122
consecuLlve races



reface 1hls ls Lhe longesL and mosL dlfflculL chapLer ln Lhe book and for a hlgh percenLage of
readers lL wlll be Lhe mosL lmporLanL
ursulng rapld lncreases ln performance wlLhouL dolng prehab" for ln[ury prevenLlon ls llke geLLlng
ln an l1 racecar wlLhouL checklng Lhe Llres 1he small upfronL lnvesLmenL of Llme (even Lwo Lo four
weeks) wlll allow much fasLer progress whlle avoldlng serlous seLbacks
Sklm lL now or reLurn Lo lL laLer buL don'L forgeL Lo read Lhls chapLer lf you're lncorporaLlng sLrengLh
or speed Lralnlng
130 M CAL 1CWn SCu1P Al8lCA
1he securlLy guard aL vlrgln AcLlve PealLh Club was noL lmpressed ln a counLry wlLh 23 offlclal
unemploymenL vlolence was less common Lhan you'd expecL buL lL sLlll pald Lo be vlgllanL
l explalned my ldea agaln whlch lnvolved Laklng a Lhlck LhreefooL meLal plpe lnLo Lhe gym 1he plan
was Lo saw off Lhe base of an umbrella sLand and drlll a halflnch hole ln one end
no really lL's for my workouL noL for hlLLlng recepLlonlsLs"
1he lasL parL dldn'L seem Lo help my argumenL
8uL buL Cray Cook Lold me Lo do lL!" l wanLed Lo pouL uon'L you know Cray Cook?!"
Pe wouldn'L know hlm
1he real shame ls mosL people don'L even lf he could make Lhelr bodles lndesLrucLlble
Cray's AnaLomy lrom Lhe nlL Lo Speclal Cps
Mlchelle Wle was for several monLhs arguably Lhe mosL famous ln[ured aLhleLe on Lhe planeL
uurlng a brlef Llme ln 2008 her ln[urles prevenLed her from dolng a slngle pushup or holdlng sLeady
on one fooL for 10 seconds noL exacLly whaL you would expecL from Lhe youngesL woman ever Lo
quallfy for an LCA golf Lour evenL Sponsored by nlke and heralded as one of 100 people who
shape our world" by 1lme magazlne lL seemed LhaL she had been forced pasL her prlme She wasn'L
even 20 years old
8efore Lralnlng Mlchelle could drlve 320 yards wlLh Lhe wlnd aL her back now one year laLer she
can sLlll drlve Lhe same 320 yards 1he dlfference ls LhaL she can now do lL 300 Llmes a day"
Cray Cook Lhe masLermlnd behlnd Mlchelle's rapld recovery was schoollng me from hls quleL base
ln uanvllle vlrglnla
Pe saw whaL Lhe general publlc mlssed Lven ln[ured Mlchelle could crush Lhe ball MosL assumed
LhaL lf power was Lhere all was well 8uL she was lnconslsLenL ower was [usL one plece of Lhe
puzzle
llxlng professlonal aLhleLes ln hls human durablllLy facLory Cray has become perhaps Lhe world's
mosL soughLafLer ln[uryprevenLlon speclallsL ln 2007 boLh Lhe Chlcago 8ears and Lhe lndlana ColLs
used hlm as Lhelr secreL weapon Lo keep aLhleLes on Lhe fleld and boLh Leams ended up aL Super
8owl xLl
Cray wasn'L llmlLed Lo Lhe ranks of Lhe nlL ML8 nPL or n8A 1he speclal forces also placed Lhelr
beL on Lhls sofLspoken souLherner Cray explalns
1he enLagon puLs as many mllllons lnLo someone on Lhe Speclal Cps as an nlL Leam puLs lnLo a
player buL an nlL career mlghL lasL Lhree years whereas a uelLa lorce career should be more Lhan
Len"
Mllllons 1haL's a loL of money
Pow on earLh do you ln[uryproof yourself lf you don'L have access Lo someone llke Cray?
8evlslL beaLlng my favorlLe dead horse of course Lhe 80/20 prlnclple
80/20 luncLlonal Screenlng
Accordlng Lo Cray Lhe mosL llkely cause of ln[ury ls nelLher weakness nor LlghLness buL lmbalance
1hlnk dolng crunches or lsolaLed ab work ls enough Lo work your core muscles? 1hlnk agaln 1he
core as [usL one example ofLen works flne as long as one's hlps aren'L movlng lL's when Lhe hlps are
movlnga more reallsLlc scenarloLhaL Lhe core sLarLs Lo compensaLe for lefLrlghL dlfferences"
1haL's when you geL ln[ured
Cray's fundamenLal Lool for ldenLlfylng lmbalances ls hls bralnchlld Lhe luncLlonal MovemenL Screen
(lMS) 1he lMS ls a serles of seven movemenL LesLs admlnlsLered by a cerLlfled professlonal Lach
LesL ls scored on a LhreepolnL scale
lor selfassessmenL hls professlonal lMS can be abbrevlaLed Lo flve movemenLs wlLh slmple passfall
evaluaLlon


1 ueep squaL
2 Purdle sLep
3 lnllne lunge
4 AcLlve sLralghL leg ralse
3 SeaLed roLaLlon


1hls selflMS ls deslgned Lo ldenLlfy Lwo Lhlngs lefLrlghL lmbalances (asymmeLry) and moLor conLrol
lssues (wobbllng and shlfLlng)
Lven lf you can benchpress 600 pounds lL doesn'L mean you won'L dlslocaLe a shoulder flve mlnuLes
lnLo a game More welghL wlLh more reps does noL equal sLablllLy
MosL people can press more welghL overhead for a seL Lhan Lhey can walk wlLh overhead for Lhe
same perlod of Llme SLrengLh Lhe former should never exceed sLablllLy Lhe laLLer" Cray Cook
explalns lL's a reclpe for dlsasLer 1he blggesL mlsconcepLlon ls LhaL you can sLrengLhen sLablllzers
llke Lhe roLaLor cuff for Lhe shoulder alone Lo prevenL ln[ury Lven 10 sLronger ls llke plsslng ln Lhe
ocean"
Worklng muscles ln lsolaLlon wlll change muscles buL lL's noL llkely Lo make movemenL safer ln
conLrasL worklng on baslc movemenL paLLerns wlll make muscles sLronger and lL wlll also make
movemenL (wheLher runnlng a 40yard dash or carrylng luggage) safer 1o use an analogy of aul
Chek's Lhe baslc movemenL paLLerns are llke Lhe 09 keys on a calculaLor All oLher numbers
complex movemenLs ln Lhls case are sLlll comblnaLlons of Lhe baslcs
uoes Lhe lMS work?
1he ALlanLa lalcons professlonal fooLball Leam suffered seven seasonendlng ln[urles ln 2007 ln Lhe
2008 season Lhere was [usL one mlnor surgery laLe ln Lhe season 1he dlfference Lhelr new dlrecLor
of aLhleLlc performance !eff llsh made Lhe lMS mandaLory Cnce players are dlagnosed" wlLh Lhe
lMS Lhey recelve personallzed programs Lo correcL lmbalances and lmprove range of moLlon
1hen Lhere's Lhe ColLs 1he lndlanapolls ColLs have been Lhe smallesL nlL Leam ln Lhe naLlon for Lhe
lasL nlne years 1hey've also had Lhe fewesL ln[urles of any nlL Leam and Lhe hlghesL LoLal of games
won ln Lhe lasL nlne years 1hls ls an unusual comblnaLlon !on 1orlne Lhelr head sLrengLh coach has
used Lhe lMS for LhaL enLlre perlod of Llme
1he CrlLlcal lour
lnlLlally Lhls chapLer was golng Lo be dedlcaLed Lo Lhe lMS 1haL was unLll l reallzed LhaL lsolaLlng
Lhe problems wlLh Lhe lMS was [usL Lhe flrsL sLep SLep Lwo was prescrlblng Lhe correcLlve acLlons for
each ma[or mlsLake ln each of Lhe flve movemenLs and LhaL would easlly Lake 30 pages of dense
maLerlal
So l emalled Cray Lo reduce Lhe seemlngly lrreduclble


Assumlng people do Lhe screen whaL are Lhe 24 correcLlve exerclses LhaL you'd suggesL Lo besL flx
Lhe mosL common lmbalances/weaknesses? lf you had a gun Lo your head and had Lo plck 24
exerclses for correcLlon across Lhe board whaL would you choose?
Cray's plcks were wlLhouL heslLaLlon Lhe followlng crlLlcal four
Chop and llfL (CL)
1urklsh geLup (1Cu)
1woarm slngleleg deadllfL (2SuL)
Crossbody onearm slngleleg deadllfL (1SuL)
l've puL Lhe exerclses ln Lhe order LhaL you should learn Lhem as greaLer coordlnaLlon ls requlred as
you move down Lhe llsL 1here ls no shame ln sLlcklng wlLh [usL Lhe CL for Lwo Lo four weeks lf Lhe
oLher Lhree prove awkward Lo lncorporaLe aL Lhe beglnnlng
l'll flrsL summarlze Lhe exacL schedule l used Lo flnd and flx my lmbalances ln 1he CrlLlcal lour
Schedule" below 1hls provldes Lhe blg plcLure before we dlve lnLo deLalls and lL should serve as an
easyLoflnd reference laLer 1hen l'll descrlbe Lhe exerclses uslng prlmarlly Cray's words
1he exerclses are noL compllcaLed buL uslng LexL lnsLead of vldeo can make lL seem so use Lhe
vldeos llsLed ln 1ools and 1rlcks" Lo become famlllar wlLh Lhe CrlLlcal lour and reLurn Lo Lhe below
summary lf overwhelmed
1he CrlLlcal lour Schedule llndlng and llxlng
Pere ls a poLenLlal schedule for puLLlng lL all LogeLher
WLLk 1 1uLSuA? 3043 Mlnu1LS
CCC8ulnA1lCn
1hls ls noL a workouL 1hls sesslon ls abouL pracLlclng Lhe movemenLs [usL llke a dance or karaLe
form lor Lhls purpose llghL welghLs are used even for movemenLs LhaL use heavler loadlng ln
Lralnlng (llke Lhe deadllfL)
ueveloplng a base level of coordlnaLlon wlLh Lhese paLLerns wlll ensure LhaL you do noL base an
enLlre Lralnlng program on masslve lmbalances LhaL could have been flxed wlLh a few mlnuLes of
pracLlce and neural adapLaLlon
racLlce boLh Lhe 1Cu and varlaLlons of Lhe SuL wlLh no welghL unLll you can perform Lhe movemenL
on boLh sldes Lhen add llghL welghL ln all exerclses use Lhe mlnlmal welghL needed Lo help sLablllze
Lhe body
WLLk 1 1Pu8SuA? Anu SA1u8uA? 4360 Mlnu1LS L8 SLSSlCn
1LS1lnC
now we wlll LesL Lo flnd your weakesL quadranL and weakesL sldes ln each movemenL erform Lhe
1Cu and SuL only lf you can execuLe Lhem flawlessly wlLhouL welghL
CL (llke my example on Lhls page)
Chop down Lo lefL knee 612 reps
Chop down Lo rlghL knee 612 reps
LlfL up Lo lefL knee 612 reps
LlfL up Lo rlghL knee 612 reps
1Cu
3 1Cu each slde (16kg keLLlebell)
3 1Cu each slde (24kg keLLlebell)
1hese 1Cu welghLs are whaL l used 8ead Lhe 1Cu descrlpLlon LhaL follows for suggesLed male and
female sLarLlng welghLs uumbbells can be used ln place of keLLlebells
2SuL
3 reps each leg
1SuL
3 reps each leg
luLL8AnCL SCuA1
10 reps
l've added Lhe fullrange squaL because lL's lmporLanL Lo aL leasL malnLaln (or have) Lhe ablllLy Lo
perform Lhls movemenL even lf our focus ls on Lhe deadllfL
8epeaL Lhls LesLlng boLh 1hursday and SaLurday Lo ensure LhaL you haven'L mlsdlagnosed lmbalances
use Lhe same welghLs on SaLurday buL don'L look aL Lhe number of reps compleLed on 1hursday
SaLurday ls once agaln Lo conflrm LhaL lmbalances aren'L [usL mlsLakes of some sorL
WLLkS 26 MCnuA? Anu l8luA? 3043 Mlnu1LS L8 SLSSlCn
llxlnC
Cnce you've ldenLlfled your lmbalances Lhe exerclses for weeks 26 are deslgned Lo flx Lhem
lf you can perform 10 assLoheels squaLs wlLh no welghL do Lhe followlng ln each workouL (seLs and
reps are explalned nexL)


1 Palfkneellng CL
2 1Cu
3 1SuL


lf you cannoL perform 10 fullrange squaLs perform Lhls lnsLead


1 Palfkneellng CL
2 lullkneellng CL (Lhls ls a symmeLrlcal addlLlon boLh knees down LhaL wlll help you develop
proper squaLLlng form)
3 1Cu
4 1SuL


SL1S Anu 8LS lor all exerclses for weeks 26 use a 23 raLlo of seLs for sLrongweak sldes and a
repeLlLlon range of 33 1hls means LhaL you perform a LoLal of seven seLs Lwo for Lhe sLronger slde
and flve for Lhe weaker slde as follows
SLrong slde 33 reps (l alm for 3 on all)
Weak slde 33 reps
SLrong slde 33 reps
Weak slde 33 reps
Weak slde 33 reps
Weak slde 33 reps
Weak slde 33 reps
1ake one mlnuLe beLween seLs lf you can'L compleLe flve repeLlLlons ln Lhe laLer seLs decrease Lhe
repeLlLlons raLher Lhan decreaslng Lhe welghL 8ecord everyLhlng
l suggesL a onesecond or Lwosecond concenLrlc (llfLlng) speed and a foursecond eccenLrlc
(lowerlng) speed no maLLer whaL speed you use make lL conslsLenL
C1lCnAL WLLkS 7+ MCnuA? Anu l8luA? 3043 Mlnu1LS L8 SLSSlCnSuS1AlnLu 8LPA8
Anu S18LnC1PLnlnC
lor weeks 7 and beyond you can lncorporaLe Lhe full kneellng CL and 2SuL for symmeLrlcal
correcLlons and pure sLrengLh erform Lhls sequence Lwlce a week lf you'd llke Lo furLher reduce
ln[ury rlsk l slmply reLesL every 46 weeks and flx accordlngly

8uL Lo conLlnue wlLh Lhe program once 10 or greaLer sLrengLh dlfferences are correcLed use Lwo
seLs of 33 reps (l prefer 3) per slde for each exerclse
1Cu
lullkneellng CL
2SuL
Palfkneellng CL
1SuL


1he 2SuL ls performed exacLly llke Lhe 1SuL buL lnsLead of llfLlng wlLh one arm you elLher hold a
barbell wlLh boLh hands or my preference hold a dumbbell/keLLlebell ln each hand
1aklng 3043 mlnuLes Lwlce per week Lo do Lhese exerclses Lakes less Llme and sacrlflces less
progress Lhan 624 monLhs of recovery afLer a ma[or ln[ury
lour exerclses can keep you sLable and sLrong 1oo busy? uo whaLever you can as every blL helps
locus on prehab so you never have Lo do rehab
Lxerclse ueLalls
LxL8ClSL #1CPC Anu Lll1 (CL)
Chopplng ls a downward dlagonal movemenL across Lhe body from a hlgh poslLlon Lo a low poslLlon
and llfLlng ls Lhe upward dlagonal movemenL from a low poslLlon Lo a hlgh poslLlon 1hey are
essenLlally mlrror lmages of one anoLher



1he sLarL and flnlsh poslLlons of Lhe chop



1he sLarL and flnlsh poslLlons of Lhe llfL 1he block under Lhe knee whlch l dld noL use ls opLlonal and
used here Lo achleve a more acuLe upward angle
1here are Lwo sLances commonly used when performlng Lhe CL seen above
We wlll focus on Lhe half kneellng" CL for Lwo reasons
llrsL lL ls lmporLanL Lo address asymmeLrlcal (lefLrlghL) problems before any lssues presenL on boLh
sldes and Lhe halfkneellng poslLlon addresses boLh upper and lower asymmeLrles Second of Lhe slx
people l LesLed wlLh a slngleleg flexlblllLy assessmenL (see sldebar) all had ma[or lefL rlghL
dlfferences
Palfkneellng uescrlpLlon
Cne knee ls down and one knee ls up wlLh Lhlghs and calves aL 90degree rlghL angles Lo each oLher



1he full and halfkneellng leg poslLlons
?ou wlll always chop Lo Lhe down knee and llfL Loward Lhe upward knee Lach move ls a pull Lo a
push movemenL and keep Lhe hands close Lo Lhe chesL on Lhe LranslLlon ln Lhe chop for example
you pull Lhe bar Lo your sLernum and press lL Lo Lhe floor 1he cable should Lravel ln a sLralghL llne
8oLh Lhe fronL fooL and down knee should ldeally be placed ln a sLralghL llne and Lape on Lhe ground
(or any llne) can be used Lo ensure Lhls ls Lhe case



ldeal placemenL on one llne
lf Lhls narrow sLance proves Loo dlfflculL use a wlder base uL your fronL fooL four lnches off Lhe
knee llne and brlng lL ln closer over several workouLs !usL ensure LhaL Lhe wldLh ls Lhe same for Lhe
lefL and rlghL sldes ln each lndlvldual workouL whlch ls crlLlcal for keeplng your comparlsons
accuraLe
1he 80/20 Chopplng and LlfLlng rogram

Culdellnes
1 SLlck wlLh a bar" for Lhe flrsL monLh or Lwo 8oLh Lhe halfkneellng chop and Lhe halfkneellng llfL
wlll be performed on cables uslng elLher an aLLachable bar or as ln our phoLographs Lhe more
common Lrlcep exLenslon" aLLachmenL wlLh Lhe rope fully slld Lo one slde Lo lmlLaLe a bar 1hls ls
whaL l used



Cn Lhe lefL 1rlcep rope aLLachmenL (normal) Cn Lhe rlghL 8ope aLLachmenL converLed lnLo a bar"
1hls bar or fakebar approach forces you Lo use your core Lo counLeracL Lhe mechanlcal
dlsadvanLage raLher Lhan cheaL Lhrough Lhe movemenL wlLh arm sLrengLh
lf you wanL Lo perform Lhe CL aL home or whlle Lravellng you can use reslsLance bands2 lf uslng
bands Lhe movemenL becomes more of a press Lo Lhe fronL of Lhe body as opposed Lo across Lhe
body


2 unload beLween repeLlLlons lf posslble (resL Lhe welghL sLack) 1hls ls someLhlng l mlssed ln my
flrsL several workouLs as l was overseas and lncommunlcado l sLlll doubled my sLrengLh and
correcLed my lmbalance wlLhln four workouLs wlLhouL unloadlng buL l made fasLer progress laLer
wlLh lL lf you flnd lL overwhelmlng Lo coordlnaLe you can sLarL wlLhouL lL






1ry lL yourself
- keeplng your feeL LogeLher and knees locked aLLempL Lo Louch your Loes wlLh boLh feeL on Lhe
ground lf LhaL's Loo easy aLLempL Lo Louch Lhe heel of your palms Lo your Loes
- now LesL Lhe same sLreLch agaln on each slde lndependenLly lace one fooL on a sLep or block and
remember Lo keep your knees fully locked Lo prevenL cheaLlng erform on boLh sldes



Cn Lhe lefL SLep 1 Cne Lhe rlghL SLep 2
Pow dld you fare? My reach was a full Lhree lnches shorLer on my rlghL slde



Cray explalns Lhe concepL lmbalance ls noL [usL a sLrengLh problem lL ls a moLor conLrol problem
Colng from unloaded Lo loaded and vlce versa ls Lhe whole polnL 8eengaglng ls where Lhe money ls
and where you sLlmulaLe more neurons"
8uL how do you geL ln Lhe proper poslLlon whlch requlres havlng Lhe rope ln hand aL a dlsLance from
Lhe machlne wlLhouL auLomaLlcally llfLlng Lhe welghL sLack? ln oLher words how do you resL Lhe
welghL wlLhouL falllng over? ?ou need Lo exLend Lhe cable 1he besL opLlon lnvolves carablners Lhe
meLal cllps used ln rock cllmblng
llrsL opLlon use a llnk of chaln from a hardware sLore and Lwo carablners Lo exLend Lhe cable Cne
end of Lhe chaln wlll connecL Lo Lhe cable and Lhe oLher end wlll connecL Lo Lhe Lrlcep aLLachmenL
1hls works 1he second opLlon and Lhe one l prefer ls Lo use a nylon sllng (or pockeL dalsy chaln")
deslgned for rock cllmblng ln place of Lhe chaln 1he nylon sllng ls a flaL sLrlp of maLerlal wlLh loops
on lL 1hls webblng ls llghL enough Lo fold up and puL ln your pockeL buL lL's plenLy sLrong enough Lo
hold Lhe welghLs ln Lhe chopandllfL movemenLs l Lravel wlLh Lhls
lf you don'L wanL Lo boLher wlLh exLendlng Lhe lengLh of Lhe cable you can Lraln wlLh a parLner who
Lakes Lhe welghL from you for a second afLer each repeLlLlon or slmply Lraln wlLhouL unloadlng as l
dld for four workouLs whlch was enough Lo correcL my largesL lmbalance


3 uon'L hold your breaLh Cnce l progressed Lo heavler welghLs l ended up holdlng my breaLh on Lhe
llfLlng porLlon and Lhen exhallng slowly on Lhe lowerlng 1hls ls referred Lo as Lhe valsalva 1echnlque
and Lhough lL can be valuable for maxlmal llfLs lL ls cheaLlng ln Lhe CL uo your besL Lo breaLhe as
follows and keep your face relaxed


a lnhale a large amounL of alr aL Lhe sLarL of Lhe movemenL and pressurlze your abdomen by
LlghLenlng all Lhe muscles ln your hlps and Lorso SLlffen and brace your body buL sLay as Lall as
posslble
b 8egln Lhe pulllng porLlon of elLher movemenL and force alr ouL beLween your clenched LeeLh Lo
produce a hlsslng sound ConLlnue Lhls slow conLlnuous hlss as you LranslLlon lnLo Lhe pushlng and
reach full exLenslon upon full exLenslon you should sLlll have more Lhan 30 of Lhe alr ln your lungs
ConLlnue Lhe hlss on Lhe reLurn uslng Lhe remalnlng alr unLll Lhe welghL sLack comes Lo resL
c 1ake Lwo normal breaLhs Lhe welghL sLack resLlng and sLarL Lhe nexL repeLlLlon


4 Make your poslLlonlng 100 conslsLenL workouL Lo workouL
looL placemenL 1o sLandardlze poslLlon from one workouL Lo Lhe nexL Cray suggesLs uslng a
sLreLchlng or yoga maL narrow end agalnsL Lhe machlne and Lhen seLLlng your down knee
approxlmaLely oneLhlrd of Lhe way from Lhe far end of Lhe maL
lf you own Lhe maL (yoga maLs can be rolled up and are a smarL lnvesLmenL) use someLhlng llke a
Sharple Lo mark knee placemenL for boLh movemenLs lf you don'L own Lhe maL use Lape
Pere's a dlagram showlng Cray's ldeal placemenL and whaL l ended up dolng



l sLarLed uslng a sLandard sLreLchlng maL Lo prevenL maL burn on my knees noL for placemenL 1hen l
reallzed no blg surprlse LhaL uslng a maL made repllcaLlng Lhe exacL poslLlons much easler l placed
my down knee aL Lhe mldpolnL halfway from Lhe welghL sLack as l dldn'L have Lape and halfway was
easler Lo vlsually deLermlne l Lhen ensured LhaL my hlps were approxlmaLely ln fronL of Lhe cenLer of
Lhe welghL sLack Whlle noL preclsely whaL Cray recommended lL made Lhe poslLlonlng for boLh
sldes and movemenLs easy Lo remember
lor fooL and down knee allgnmenL as seen ln Lhe dlagram l puL my knee down on one slde of Lhe
lmaglnary halfway llne and my fooL on Lhe oLher
1he hlps don'L need Lo face exacLly aL a 90degree angle from Lhe welghL sLack buL l found Lhls
easlesL Lo remember and repllcaLe
Pand poslLlonlng lor hand poslLlonlng ln boLh Lhe chop and Lhe llfL l placed Lhe hand farLhesL from
Lhe machlne exacLly Lhree handwldLhs up from Lhe dangllng end of Lhe rope bar" My hand nearesL
Lhe machlne grabbed Lhe rope as close as posslble Lo Lhe cable
Pead and shoulder roLaLlon 1he head should noL roLaLe lndependenLly of Lhe shoulders lf we
lmaglne Lhe hlps and shoulders square wlLh each oLher ln Lhe sLarLlng poslLlon you shouldn'L roLaLe
Lhe shoulders more Lhan 1320 degrees off Lhe hlps More roLaLlon wlll noL geL more acLlvaLlon ouL
of Lhe abs and lL could force you Lo lose Lhe proper lower back and Lall splne" poslLlon
LeL Lhe 1esLlng 8egln
llndlng lmbalances ln Lhe CL ls done by LesLlng Lhe four quadranLs lower lefL lower rlghL Lhen
upper lefL upper rlghL 1he goal ls Lo ldenLlfy your slngle weakesL quadranL 1he chop ls always done
before Lhe llfL as you wlll use heavler welghLs for Lhe former
1LS1lnC
Chop down Lo lefL knee 612 reps
Chop down Lo rlghL knee 612 reps
LlfL up Lo lefL knee 612 reps (be sure Lo move slowly for Lhe lowerlng porLlon of Lhe llfL or Lhe
welghL wlll pull you over)
LlfL up Lo rlghL knee 612 reps
1he LesL ls besL done aL Lhe beglnnlng of a workouL lor Lhe llfL porLlons subLracL half or even Lwo
Lhlrds of Lhe welghL used for Lhe chop Choose a welghL for boLh movemenLs LhaL you belleve you
can perform for no more Lhan 612 repeLlLlons and Lhen look for dlscrepancles ln quallLy and your
ablllLy Lo hlL maxlmum repeLlLlons on elLher slde
lL should be a mlld sLruggle ?ou wanL Lo do a compleLe repouL" wlLhln 612 repeLlLlons so LhaL
you LesL Lo Lhe polnL of loss of approprlaLe posLure and/or smooLh movemenL or Lo Lhe polnL where
a sLruggle ls demonsLraLed LhaL compromlses Lechnlque
1hus you're llfLlng Lo fallure" of posLure or Lechnlque noL muscular fallure
keep Lhe back sLralghL Lhe hlps neuLral and your head as Lall as posslble Loss of posLure" occurs
when you cannoL malnLaln Lhls Lall poslLlon and your head drops or moves Lo Lhe slde SLop your
repeLlLlon counL when you can no longer correcL Lhls 1hough noL requlred lL ls helpful Lo have
someone waLch you or record Lhe LesL on vldeo3 lor boLh sldes counL Lhe maxlmum number of
repeLlLlons unLll Lhe movemenL ls no longer smooLh and fluld
lf you happen Lo mlscalculaLe Lhe welghL and exceed 12 repeLlLlons keep golng and record Lhe
repeLlLlon when posLure falls !usL use Lhe same welghL on boLh sldes
Cnce Lhe LesL ls compleLe you should have an assessmenL of four quadranLsLhe rlghL and lefL chop
and Lhe rlghL and lefL llfL lmbalances are deflned as a greaLer Lhan 10 dlfference ln welghL (lf Lhe
same number of reps) or number of repeLlLlons (lf Lhe same welghL) beLween lefL and rlghL sldes
llnd Lhe weakesL quadranL and work Lhere unLll symmeLry ls resLored
Pere are Lhe resulLs from my flrsL day of LesLlng


Chop down Lo lefL knee
20 lbs 73 reps


Chop down Lo rlghL knee
20 lbs 13 reps(!) and l could have done 34 more


LlfL up Lo lefL knee
10 lbs 13 reps


LlfL up Lo rlghL knee
10 lbs 14 reps


l LesLed agaln Lwo days laLer as l wanLed Lo conflrm my lmbalance before planlng an enLlre program
l dld conflrm lL buL you can already see an lncredlble moLor conLrol lmprovemenL whlch ls reflecLed
ln Lhe sLrengLh galns


Chop down Lo lefL knee
20 lbs 16 reps


Chop down Lo rlghL knee
20 lbs 20 reps and l could have done 78 more (l sLopped as Lhe flrsL LesL had been conflrmed)


LlfL up Lo lefL knee
13 lbs 67 reps (Lhe heavler welghL made Lhe weakness on Lhls slde clearer Lhan ln Lhe flrsL LesL)


LlfL up Lo rlghL knee
13 lbs 11 reps


1wo workouLs laLer l was uslng 43 pounds for boLh sldes ln Lhe chop 1he worsL lmbalance had been
correcLed and Lhe back soreness l experlenced from exLended wrlLlng had all buL dlsappeared along
wlLh lL
?ou wlll be amazed aL how many oLher core lssues clean Lhemselves up by slmply flndlng Lhe
weakesL quadranL and addresslng lL
LxL8ClSL #21u8klSP CL1u (1Cu)
lf Cray could plck [usL one movemenL from our CrlLlcal lour he would plck Lhe 1urklsh geLup
1he 1Cu can be a complex move and lL should be vlewed as a longLerm lnvesLmenL lf lL geLs
frusLraLlng vlew lL as a lowwelghL warmup LhaL you pracLlce for a few mlnuLes before each
workouL and [usL focus on lncreaslng reslsLance wlLh Lhe oLher movemenLs unLll you're 100
comforLable
1hls ls Lhe movemenL LhaL Cray used mosL wlLh Mlchelle Wle along wlLh Lhe baslc swlng4 1he 1Cu
ls an eleganL soluLlon LhaL lncludes nlne dlscreLe movemenLs whlch ln comblnaLlon address all of
Lhe ma[or muscle groups and planes of movemenL Cray underscores why Lhe malnsLream usually
doesn'L see lL
1he 1urklsh geLup and swlng [usL aren'L sexy enough for Lhe glossy magazlnes Am l acLually saylng
LhaL you can be a worldclass aLhleLe and only do 1Cu and swlngs for ln[ury prevenLlon? ?es preLLy
much"3
Cnce Mlchelle was able Lo do a full 1Cu wlLh a 16kllogram (332pound) keLLlebell supervlsed by
1Cu phenom ur Mark Cheng Lhe galns she'd made wlLh rehab chopplng and llfLlng and Lhe slngle
leg deadllfLs were lnLegraLed and locked ln place 1he 1Cu can be LhoughL of as your Save
uocumenL" funcLlon ln oLher words Lhe CL moves Lhe upper body whlle freezlng Lhe lower body
Lhe SuL (comlng nexL) moves Lhe lower body whlle freezlng Lhe upper body and once boLh halves
have been sLrengLhened Lhe 1Cu ls whaL pleces Lhem LogeLher lf you don'L Save uocumenL" aL Lhe
end of a workouL wlLh Lhe 1Cu Lhe lowerbody and upperbody galns aren'L lncorporaLed for full
body movemenL
1he 1Cu ls also sLunnlngly effecLlve as a sLandalone exerclse
!on 1orlne head sLrengLh coach of Lhe lndlanapolls ColLs sLaLes ln no uncerLaln Lerms My [ob ls
exerclse ln[ury prevenLlon and performance enhancemenL l sLarL wlLh Lhe 1Cu l flnlsh wlLh Lhe
1Cu l check progress wlLh Lhe 1Cu"
1he amounL of welghL you should use depends on your 1Cu experlence noL your sLrengLh ln oLher
exerclses lor dumbbells or keLLlebells
lLMALL
8eglnner 46 kg (88132 lbs)
lnLermedlaLe 68 kg (132176 lbs)
Advanced 812 kg (176264 lbs) or larger
MALL
8eglnner 812 kg (176264 lbs)
lnLermedlaLe 1216 kg (264332 lbs)
Advanced 1624 kg (332328 lbs) or larger
1hough Lhere are many verslons of Lhe 1Cu on Lhls page ls one deslgned as a sysLemlc correcLlve
exerclse lL provldes Lhe mosL deLalled feedback Some oLher formsLhose LhaL omlL cerLaln pauses
for exampleallow for more compensaLlon and make lL easler Lo mlss weak llnks
uemonsLraLed by 8reLL !ones from Lhe lefL slde on Lhe followlng page sLeps 19 are lllusLraLed ln Lhe
phoLo sequence whlch would Lhen be reversed ln exacL order Lo reLurn Lhe keLLlebell Lo Lhe ground
1he phoLos can be used for reference and for spoLchecklng buL please vlew a vldeo of proper
execuLlon before aLLempLlng (wwwfourhourbodycom/Lgu)
lf Lhe compleLe 1Cu ls Loo dlfflculL you can sLop aL Lhe arm posL (sLep 3) and ldenLlfy Lhe lefLrlghL
dlscrepancles up Lo Lhls polnL 1hls half1Cu" ls ouLsLandlng for shoulder rehablllLaLlon and ls now
prescrlbed ln some hlghend physlcal Lherapy cllnlcs speclflcally for Lhls purpose



LxL8ClSL #3 #41PL C8CSS8Cu? CnLA8M SlnCLLLLC uLAuLll1 (1SuL)
1he sLandard deadllfL ls slmple grab a barbell [usL ouLslde of Lhe knees wlLh boLh hands and sLand Lo
a fully erecL poslLlon
1he slngleleg deadllfL as Lhe name lmplles ls Lhls movemenL performed on a slngle leg
1he deep muscles of Lhe hlp are deslgned Lo be sLablllzers as much as movers and Lhe slngleleg
deadllfL allows Lhem Lo funcLlon ln Lhls role maklng lefLrlghL lmbalances obvlous aL Lhe same Llme
1he varlaLlon we'll focus onLhe crossbody onearm slngleleg deadllfL (1SuL)lnvolves a slngle
dumbbell or keLLlebell lnsLead of a barbell
8efore uslng [usL one arm Lhough you need Lo become comforLable on one leg
Learnlng wlLh Lhe 1woArm
SlngleLeg ueadllfL (2SuL)



SLarL and flnlsh of Lhe 2SuL noLe LhaL Lhe Loes of Lhe rear fooL musL be polnLlng aL Lhe ground noL
ouLward
1hough we'll use Lhe 1SuL ln Lralnlng lL's a good ldea Lo flrsL become comforLable wlLh Lhe slngleleg
deadllfL uslng Lwo arms 1wo loaded arms creaLe balance and Lhls allows you Lo focus on Lhe mosL
lmporLanL elemenL of Lhe deadllfL Lhe hlp
Learnlng wlLh Lwo arms Lakes less Lhan 13 mlnuLes Pere's how
uslng a seL of llghL dumbbells (1030 pounds each) do 33 seLs of 33 reps of Lhe 2SuL Lo become
comforLable wlLh core sLablllzaLlon and balance on one fooL 1he guldellnes are ldenLlcal Lo Lhose for
Lhe 1SuL below buL lnvolve Lwo hands and Lwo dumbbells
lL wlll feel unusual repare for your arches Lo be sore afLerward 1hls brlef Llme wlLh Lhe 2SuL wlll
help prevenL undue frusLraLlon when you move Lo Lhe 1SuL whlch lnvolves many more forces such
as counLerroLaLlon and counLersldebendlng
use Lhe below guldellnes for pracLlclng Lhe 2SuL flrsL wlLh Lwo hands and Lwo welghLs
erformlng Lhe CneArm SlngleLeg ueadllfL
- SLand on one fooL wlLh abouL a 20degree knee bend and wlLh Lhe dumbbell or keLLlebell placed
Lo Lhe lnslde of Lhe supporLlng fooL (elevaLed lf needed Lo accomodaLe flexlblllLy) 1he oLher leg ls ln
full exLenslon behlnd Lhe body and ls noL allowed Lo be exLernally or lnLernally roLaLed ln oLher
words Lhe Loe of Lhe rear leg should polnL Loward Lhe ground aL all Llmes LxLernal roLaLlon of Lhe leg
wlll allow Lhe hlp Lo open up and Lhrow off Lhe mechanlcs
- Plnglng aL Lhe hlp mlmlc a slLLlng movemenL and push your buLLocks backward 8each down and
grab Lhe welghL wlLh Lhe arm opposlLe Lhe sLandlng leg use Lhe free arm Lo balance lmaglne llfLlng
Lhe welghL ln a seesawllke moLlon6 A slgnlflcanL amounL of roLaLlonal Lorque ls generaLed when
you sLand on one leg and pull a welghL wlLh Lhe opposlLe arm revenLlng Lhls roLaLlon requlres core
sLablllLy whlch ls exacLly whaL we're Lrylng Lo develop
- SeL Lhe welghL down beLween each repeLlLlon Cray works wlLh hlghproflle aLhleLes and hls
deadllfLlng ln[ury raLe ls zero 1hls rule (seLs of one) ls why


lf you are almlng for a seL of flve repeLlLlons for example whaL you're really performlng ls nlne
repeLlLlons flve loaded and four unloaded lnLerspersed beLween Lhem Pere's whaL lL looks llke
8each down deadllfL Lhe welghL up Lo sLandlng seL lL back down under conLrol sLand back up
wlLhouL Lhe welghL regaln your composure and posLure clear a breaLh Lhen go back down and
repeaL Learn Lo hlnge Lhe hlp and push lnLo Lhe floor wlLh your fooL before regrabblngseLLlng up
Lhe rep ls as lmporLanL as Lhe rep lLself !usL as wlLh Lhe chop and llfL golng from unloaded Lo loaded
ls Lhe whole polnL
ueadllfL Culdellnes from Cray
1 1he deadllfL ls a forward bendlng moLlon ln appearance only lL ls acLually a slLLlngback moLlon
LhaL puLs Lhe rear end far behlnd Lhe heels lf deadllfLlng wlLh one or Lwo legs Lhe Llbla (shln bones)
should remaln as close Lo verLlcal as posslble


2 keep Lhe grlp sLrong as LhaL wlll keep your shoulders safe 8eLracLlon (pulllng back) of Lhe
shoulder ls noL necessary uslng a heavler welghL and Lherefore a flrm grlp wlll allow proper reflex
conLracLlon of Lhe roLaLor cuff musculaLure


3 lully exLend and sLralghLen Lhe back leg lL should look llke an exLenslon of Lhe splne lf your chesL
goes down Lwo lnches you llfL your back heel Lwo lnches lf your chesL goes up Lwo lnches you lower
LhaL back heel Lwo lnches 1hey should be perfecLly connecLed


4 LlfL a respecLable amounL of welghL even lf you musL reduce Lhe range of moLlon Lo do so


Cray ls consLanLly amazed how some personal Lralners use flvepound chrome dumbbells on
lndlvlduals who rouLlnely carry chlldren or sulLcases LhaL welgh 3343 pounds ln bendlng and llfLlng
moLlons llke Lhe deadllfL a llghL welghL wlll encourage elbow flexlon (bendlng) and shoulder
shrugglng all of whlch ls bad news
1he polnL of Lhe deadllfL ls Lo keep repeLlLlons low ellclL neuromuscular reacLlons and creaLe core
sLablllLy ln a hlp drlve 1he repeLlLlons should be kepL beLween one and flve evoklng sLrengLh 1hls ls
noL done for hyperLrophy (muscular growLh) lL ls done Lo creaLe a sLable base from whlch Lo pull
lL's posslble Lo resLrlcL Lhe range of moLlon of Lhe deadllfL as you work up Lo full range of moLlon ?ou
can for example deadllfL a keLLlebell off of a craLe or llfL a dumbbell off a sLep or plaLform lf lL's a
slgnlflcanL welghL and you are demonsLraLlng Lhe proper hlp hlnge you're golng Lo beneflL even lf
Lhe welghL Lravels a shorL dlsLance 8aLher Lhan sklp Lhe exerclse [usL elevaLe Lhe welghL unLll you
have conLrol As you progress lower lL gradually and evenLually llfL lL off Lhe ground
Pow do you puL lL all LogeLher? !usL revlslL Lhe synopsls on here
1CCLS Anu 18lCkS
llnd a luncLlonal MovemenL Screen (lMS) LxperL (wwwfourhourbodycom/fms) 1he lMS ls Cray
Cook's prlmary Lool for ldenLlfylng lmbalances use Lhls slLe Lo flnd local lMS experLs who can run
you Lhrough Lhe compleLe assessmenL Scores of 14 or fewer LoLal polnLsLhe danger zone"
correspond Lo 33 hlgher ln[ury raLes My flrsL lMS score was 17 and compuLed by Lrlc u'AgaLl aL
Lhe Cne Puman erformance CenLer ln new !ersey whlch ls Lhe lMS home of Lhe ClanLs nlL Leam
lMS SelfScreen (wwwfourhourbodycom/fmsself) Lager Lo LesL yourself wlLhouL a pro? use Lhls
sLrlppeddown verslon as a sLarLlng polnL
Chop and LlfL vldeo (wwwfourhourbodycom/cl)
1urklsh CeLup (wwwfourhourbodycom/Lgu) Zach LvenLsh demonsLraLes Lhe 1urklsh geLup 1ake
noLe of hls Llmlng ln Lhls sequence lL's noL one conLlnuous moLlon buL raLher a speclflc seL of
movemenLs wlLh brlef pauses 1he slower you can do Lhls Lhe beLLer your Lechnlque ls uo noL rush
Cross8ody CneArm SlngleLeg ueadllfL (wwwfourhourbodycom/1SuL) 1hls vldeo demonsLraLes
Lhe proper execuLlon of Lhe 1SuL
SquaL (wwwfourhourbodycom/squaL) 1hls ls an ouLsLandlng LuLorlal on how Lo correcL Lhe lower
back roundlng common aL Lhe boLLom of Lhe squaL
kayaklng ury 8ags (wwwfourhourbodycom/kayak) A kayaklng dry bag ls deslgned Lo keep waLer
ouL lL can also be used Lo hold waLer ln and lL's a greaL way Lo Lravel and sLlll do your 1Cu l use Lhe
SealLlne 8a[a ury 8ag 30 whlch holds up Lo 30 llLers Cne llLer 1 kllogram (22 pounds) 1hlrLy llLers
glves you up Lo 66 pounds
8ands for Moblle CL Cray Cook 8ands (wwwfourhourbodycom/clband) lor Lhose who wanL Lo do
Lhe CL on Lhe road or ln Lhelr home Lhese reslsLance Lubes are an effecLlve and affordable
subsLlLuLe for exerclse machlnes
MeLollus nylon ualsy Chaln for Lhe CL (wwwfourhourbodycom/chaln)
8lack ulamond PoLWlre Carablner for Lhe CL (wwwfourhourbodycom/carablner) LxLremely
llghLwelghL carablner raLed 8esL ln Cear" by 8ock and lce magazlne





Lnd of ChapLer noLes
2 See 1ools and 1rlcks" aL Lhe end of Lhe chapLer
3 l used a lllp Cam mounLed on a nearby machlne wlLh a bendable !oby Corlllapod Lrlpod
4 1he swlng ls noL one of Lhe CrlLlcal lour buL a personal favorlLe lL ls fully descrlbed ln 8ulldlng Lhe
erfecL osLerlor"
3 uo you need sporLsspeclflc skllls Lralnlng? Cf course 8uL lf you don'L own Lhese baslc moLor
paLLerns you shouldn'L be dolng oLher exerclses unLll you flx Lhem 1hese are Lhe foundaLlon
6 Llke a perpeLual moLlon blrd lf you haven'L seen one look aL wwwfourhourbodycom/blrd


8unnlnC lAS1L8
Anu lA81PL8

PACklnC 1PL nlL CCM8lnL l
rellmlnarles!umplng
Plgher
1he more Lechnlque you have Lhe less you have Lo worry abouL lL
ablo lcasso
CA8uLn S1A1L lnuuS18lAL A8k W?CkCll nLW !L8SL?
WhaL ls LhaL?" l asked
1om whose arms were blgger Lhan my legs was rubblng someLhlng on hls elbows ln beLween seLs of
pulldowns
lL's horse llnlmenL"
Pa ha Sure
1he fumes were so sLrong LhaL Lhey cleared my slnuses from 10 feeL away l weaved around Lralnees
Lo geL Lo Lhe shelf where Lhe boLLle sLood on end
Mc1arnahan's AbsorbenL 8lue LoLlon"
MeLhyl sallcylaLe 3
MenLhol 17
Camphor 17
1here was a huge horse head on Lhe fronL of Lhe label mane flowlng ln Lhe wlnd lL was afLer all
raclng horse llnlmenL
ln !oe uelranco's gym sloLLed lnvlslbly ln Lhe back of an lndusLrlal park nexL Lo a Chevy dealershlp
Lhe Lools are chosen wlLhouL regard Lo popularlLy lf lL works and lL's legal lL's falr game
1he Sclence and 8uslness of 8unnlng lasLer
1he nlL ScouLlng Comblne ls Lhe ulLlmaLe [ob lnLervlew
Cnce a year ln lebruary Lhe 330 besL college fooLball players are lnvlLed Lo lndlana's Lucas Cll
SLadlum and Lhe Lop nlL coaches and LalenL scouLs spend a week deLermlnlng Lhelr worLh AL Lhe
Lop of Lhe llsL ln lmporLance are Lhe measurables"physlcal LesLs LhaL allow each of Lhe 330 players
Lo be measured agalnsL every oLher 1hese LesLs lnclude a verLlcal [ump Lhe 40yard dash a Lhree
cone aglllLy drlll and Lhe bench press for repeLlLlons wlLh 223 pounds
1he nlL drafL laLer held ln 8adlo ClLy Muslc Pall ls Lhe flrsL Llme Lhe Leams can make offers and
negoLlaLe conLracLs wlLh poLenLlal players layers are plcked over seven rounds and wlLh rare
excepLlons Lhe earller you are plcked Lhe more you are pald
Pow much can Comblne resulLs affecL ulLlmaLe pay? A loL Cne lnch or oneflfLh of a second can
make Lhe dlfference beLween mllllons of dollars and noLhlng aL all
AlmosL all of Lhe players come lnLo Lhe Comblne slgned wlLh sporLs agenLs whose [ob lL ls Lo make
sure Lhelr cllenLs are worLh as much as posslble 1he sales plLches of many Lop agenLs lnLended Lo
snag Lhe cream of Lhe crop lnclude a name lf you slgn wlLh me l can geL you Lralned wlLh
uelranco"
!oe uelranco Lhe ?oda of Lhe Comblne ls besL known for creaLlng monsLers who [ump hlgher and
run fasLer Lhan Lhey should 1he nlL has had Lo change Lhe rules Lo keep up wlLh hlm 1o wlL Lhe
Lhreecone drlll
1he rules of Lhe Lhreecone drlll are sLralghLforward llrsL Lhe aLhleLe musL geL ln a LhreepolnL
sLance (boLh feeL and one hand down) behlnd Lhe llne [usL llke Lhe sLarL of a 40yard dash Second
Lhe aLhleLe musL run flve yards Louch Lhe farslde llne wlLh hls rlghL hand (noL lefL) Lhen lmmedlaLely
run back and Louch Lhe sLarLlng llne wlLh hls rlghL hand afLer whlch he sprlnLs across Lhe opposlLe
llne
Cne of !oe's aLhleLes Mlke 8lchardson of noLre uame ran Lhe fasLesL Lhreecone drlll ever recorded
aL an offlclal nlL Comblne or ro uay1 62 seconds !oe explalns how he dld lL


Slnce Lhe rules of Lhe LesL dlcLaLe LhaL you musL Louch boLh llnes wlLh your 8lCP1 hand l dlscovered
LhaL lL would be much more efflclenL Lo geL ln a lesscommon lefLhanded" sLance when performlng
Lhls LesL Slmply puL Lhe lefLhanded sLance enables Lhe aLhleLe Lo cover Lhe 1sL 10 yards ln Lwo
fewer sLeps when you're Lalklng abouL 1Ln1PS of a second Lwo sLeps makes a huge dlfference!
1aklng 2 less sLeps can shave up Lo 4 LenLhs of a second off of Lhls LesL And when we're Lalklng abouL
Lhe nlL Comblne LesLs 4 LenLhs of a second ls an eLernlLy LhaL can mean mllllons of dollars for an
aLhleLe
Some of Lhe nlL scouLs now dlsallow lefLhanded sLarLs aL Lhe Comblne 1hls ls amuslng slnce some
aLhleLes are well lefLhanded unhlndered uelranco conLlnues Lo produce recordbreakers always
one sLep ahead ros on all 32 Leams have been Lhrough hls machlne
8uL was uelranco really LhaL good? Cr was he uslng Lhe favorlLe Lrlck of 8savvy Lralners
babyslLLlng geneLlc freaks for a year and Lhen basklng ln Lhelr performances?
Amld 600pound Llres and chalns l had come Lo hls sLorage faclllLy Lo flnd ouL
lorLyelghL hours laLer l had


- lncreased my verLlcal [ump Lhree lnches (maLchlng Lhe gym's slnglesesslon lmprovemenL record)
- lmproved my 40yard dash by 033 seconds (beaLlng Lhe prevlous slnglesesslon record of Lwo
LenLhs of a second)


1hls chapLer and Lhe nexL wlll explaln how you can repllcaLe whaL l dld sLarLlng wlLh my personal
nemesls (Lhere's a reason l chose wresLllng over baskeLball)
1he verLlcal [ump
1he verLlcal !ump
uelranco sLarLed me off wlLh an abbrevlaLed warmup vldeos of whlch can be seen aL
wwwfourhourbodycom/defranco
normal [umplng [acks 10
Seal [acks 10 (open and close Lhe arms ln fronL of Lhe chesL)
8everse lunge 3 (each slde)
Slde lunge 3 (each slde)
Leg swlngs forward and backward 10 (each slde)
ogo [umps 20 secs ([ump on Lhe balls of your feeL wlLh legs sLralghL as fasL as posslble)
We Lhen approached Lhe alLar of alr Lhe verLec
lL ls verLec's markeLlng deparLmenL forglve me a pole wlLh sLlcks LhaL roLaLe when sLruck 1he
hlghesL sLlck you hlL deLermlnes your verLlcal leap2
Show me your besL"
So l dld 1wenLyone lnches My second and Lhlrd aLLempLs ylelded an equally unlmpresslve 22
lnches
S1A81lnC Cln1 22 lnCPLS
As l prepared Lo recelve my flrsL seL of lnsLrucLlons Lhe asshole walked ln CorrecLlon 1he Asshole
Pey Asshole!" uelranco shouLed over hls shoulder
WhaL's up!" 1he Asshole offered back
uelranco looked back aL me and explalned lL's noL derogaLory aL all 1haL's [usL whaL he ls lL's hls
name" CuLslde Lhe gym 1he Asshole ls known as Mlke Cuadango Pls sLory was Lyplcal of
uelranco's acolyLes Pe had been cuL from Lhe unlverslLy of uelaware baseball Leam hls freshman
year Pe responded by Lransferrlng Lo Wllllam aLerson unlverslLy and sacrlflclng hls body Lo
uelranco 1welve monLhs laLer he was flrsLLeam AllAmerlcan 1he Asshole could now do 30
consecuLlve mlllLary chlns and aL 3r9r had become a ?ou1ube celebrlLy for a [ump from sLandsLlll
onLo a facehelghL 33lnch box3 noL bad for someone known ln uelranco's clan for hls lack of
naLural glfLs
1he Asshole Look a comforLable seaL Lo en[oy Lhe specLacle
uelranco's flrsL round of Lralnlng began wlLh correcLlons
llaw #1 1oo LlLLle Shoulder urlve
Shoulders are prlme movers ln Lhe [ump and conLrlbuLe up Lo 20 of your helghL 1ry runnlng a 40
yard dash wlLh your arms by your sldes and you'll geL Lhe ldea lor Lhe verLlcal [ump Lhe speed of
your descenL lnLo a halfsquaL wlll correlaLe Lo Lhe max helghL 8eally use your upperbody sLrengLh
and Lhrow your arms down as fasL as you can recolllng wlLh Lhe same speed"
uelranco encouraged me Lo sLarL wlLh my arms overhead llke an Clymplc dlver uslng Lhe addlLlonal
dlsLance for lncreased veloclLy downward 1hls would maxlmlze elasLlc recoll My domlnanL rlghL arm
would Lhen be Lhe only arm exLended overhead Lo hlL Lhe sLlcks
llaw #2 ulllng Lhe LxLended Arm 8ack aL Lhe Apex of Lhe !ump
My arm was reLracLed aL Lhe hlghesL polnL as lf l were splklng a volleyball and l was hlLLlng Lhe sLlcks
on Lhe way down lL needed Lo be reLracLed on Lhe way up
llaw #3 1oo Wlde a SquaL SLance
My squaL sLance [usL ouLslde of hlp wldLh was Loo wlde and decreased my sLandlng helghL by one Lo
Lwo lnches l needed Lo place my feeL [usL lnslde Lhe hlps and keep my back flaL as l squaLLed
l had Lo keep my eyes on Lhe sLlcks aL all Llmes excepL for aL Lhe very boLLom on Lhe squaL
Shaklng ouL my arms and legs l ran Lhrough Lhe checkllsL and Look a few deep breaLhs
1hen l [umped agaln
38u A11LM1 24 lnCPLS
l had [usL galned Lwo lnches on my verLlcal
Who LaughL you Lo [ump wlLh your feeL LogeLher?" 1he Asshole shouLed from behlnd me
lL seemed LhaL ln an efforL Lo sLarL wlLh my arms overhead llke an Clymplc dlver l'd also sLood llke
an Clymplc dlver wlLh my feeL flrmly LogeLher l dldn'L even noLlce Pow had l managed Lo squaL llke
LhaL?
lour or flve Lhlngs mlghL noL seem llke much buL lL's a hell of a loL Lo keep ln your head for a
maxlmalspeed movemenL
uelranco pulled ouL a sLreLchlng maL lL was Llme for more correcLlons
llaw #4 1lghL Plp llexors
normally we don'L use sLaLlc sLreLchlng 1he hlp flexors are Lhe one excepLlon 1he ob[ecLlve ls Lo
puL Lhem Lo sleep as Lhey can resLrlcL maxlmal leg exLenslon"
SLaLlc sLreLchlng ls whaL mosL people Lhlnk of as sLreLchlnggo lnLo a sLreLch and hold lL for 10
seconds or more lL Lurns ouL LhaL Lhls de facLo approach can Lemporarlly decrease Lhe sLrengLh of
Lhe muscles and connecLlve Llssue belng sLreLched lncreaslng Lhe llkellhood of ln[ury ln Lhls unusual
excepLlon we wanLed Lo Lemporarlly elongaLe and weaken one area and one area only Lhe hlp
flexors
1he hlp flexor sLreLches are performed 30 seconds Lo Lwo mlnuLes before a [ump and Lhe
nondomlnanL slde ls sLreLched flrsL ln my case LhaL was my lefL slde Lach slde ls held for 30
seconds



Cn Lhe rlghL Pold Lhls poslLlon
41P A11LM1 23 lnCPLS
l was pleased wlLh our progress and so was uelranco 1haL'd be a mllllon dollars lf you could play
fooLball and were ln Lhe nlL
Mld Lo low 20s ls Lhe average for hlgh school players ln Lhls gym Colng from 29 lnches Lo 30 lnches
ln Lhe Comblne puLs you ln a new brackeL alLogeLher A new Lax brackeL Loo"
Cne of hls proLeges Mlles AusLln had a 42lnch verLlcal aL 220 pounds 8rlan Cushlng who was Lhen
leadlng Lhe AlC ln Lackles welghed 230 pounds and had a 33lnch verLlcal Cush" had sLarLed wlLh
uelranco aL age 17 and was a flrsLround drafL plck Cush could now benchpress 223 pounds for 33
reps Pe could also puL on a 20pound welghL vesL slL ln a chalr and [ump dlrecLly from Lhe seaLed
poslLlon onLo a 30lnch box ?ep a freaklng muLanL
My performance dldn'L compare well buL l had galned Lhree lnches on my verLlcal ln 20 mlnuLes and
Lled Lhe gym record for slnglesesslon lmprovemenL
1he nexL mornlng however a much blgger challenge awalLed SprlnLlng
1CCLS Anu 18lCkS
roboLlcs !usL !ump MaL (wwwfourhourbodycom/[umpmaL) 1hls porLable maL measures verLlcal
[ump based on alr Llme lL's used by 8lch 1uLen Lhe uenver 8roncos' sLrengLh and condlLlonlng
coach durlng Lhelr annual LryouLs and can flL under a bed
MasLerlng Lhe Comblne 1esLs uvu (wwwfourhourbodycom/comblnedvd) uelranco dlssecLs every
aspecL of Lhe nlL Comblne LesLs ln Lhls uvu lncludlng Lhe 20yard shuLLle Lhe Lhreecone drlll Lhe
benchpress LesL and Lhe broad [ump
Mc1arnahan's AbsorbenL 8lue LoLlon (hLLp//sLoreallveLorg/abbllogahLml) aln and sLlffness rellef
for horses and ellLe aLhleLes Makes 8enCay seem llke waLer
vldeos of MuLanLs
Adrlan Wllson !umplng 66 lnches (wwwfourhourbodycom/wllson) WaLch Lhe Arlzona Cardlnals'
safeLy [ump over Lhe 3r6r mark
kelLh Llol !umps lnLo a llaLbed 1ruck (wwwfourhourbodycom/flaLbed) no runup no expresslon of
efforL and he's ln goddamn sllppers
kelLh Llol !umplng CuL of a Swlmmlng ool 8ackward (wwwfourhourbodycom/poolelol)





Lnd of ChapLer noLes
1 ro uays organlzed by Lop fooLball unlverslLles allow nlL scouLs Lo waLch players parLlclpaLe ln
Lhe Comblne's varlous LesLs on unlverslLy grounds prlor Lo Lhe Comblne Coaches rlghLly assume LhaL
players wlll ofLen have beLLer performances on home Lurf
2 1he sLarLlng helghL0rls Lhe helghL of your flngerLlps exLended overhead when your feeL are
flaL on Lhe ground 1hls allows scouLs Lo compare a 3r10r player Lo a 6r4r player
3 wwwfourhourbodycom/asshole

PACklnC 1PL nlL CCM8lnL ll
8unnlng lasLer
Lvery mornlng ln Afrlca a gazelle wakes up lL knows lL musL move fasLer Lhan Lhe llon or lL won'L
survlve Lvery mornlng a llon wakes up and lL knows lL musL move fasLer Lhan Lhe slowesL gazelle or
lL wlll sLarve lL doesn'L maLLer lf you're Lhe llon or Lhe gazelle When Lhe sun comes up you'd beLLer
be movlng
Maurlce Creene 3Llme world champlon 100meLer sprlnLer
klnC CLC8CL ulnL8 721 PAM8u8C 1u8nlkL
lL was 800 AM LS1 (300 AM S1 on my physlcal clock) and !oe and l were waklng up Lo a classlc
new !ersey dlner breakfasL omeleLs and neverendlng cups of sLrong blLLer coffee l pulled ouL a pad
and sLarLed Lhe quesLlons
Who's Lhe besL sLrengLh coach no one knows?" l asked
Answer 8uddy Morrls from Lhe unlverslLy of lLLsburgh
lavorlLe coach for funcLlonal sLrengLh?"
Answer Loule Slmmons of WesLslde 8arbell4
lavorlLe sLreLchlng experL?"
Answer Anne lrederlck whose cllnlc SLreLch Lo Wln l had vlslLed ln 1empe Arlzona [usL slx monLhs
earller l'd lefL a sesslon wlLh her husband wlLh more hlp moblllLy Lhan l'd experlenced ln a decade
lavorlLe sprlnL or speed coach?"
Answer Charlle lrancls
Ah Charlle Charlle lrancls ls also my favorlLe speed coach unforLunaLely he's mosL famous for
Lralnlng 100meLer gold medallsL 8en !ohnson who LesLed poslLlve for sLerold use (sLanozolol) ln Lhe
1988 Clymplcs lew reallze Lhe sophlsLlcaLlon of Charlle's Lralnlng Lechnlques3 Pe was a leglLlmaLe
genlus
lrancls was flrsL and foremosL a blomechanlcs and Lralnlng experL noL a chemlsL Cne of hls
lnnovaLlons lnvolved uslng exLremely shorL dlsLances and Lralnlng aL 93 or more of max efforL
never beLween 73 and 93 Less Lhan 93 was Loo slow Lo be speed work and Lhe hlgher volume
accompanylng slower speeds was Loo hard Lo recover from wlLhln 24 hours
!oe uelranco adapLed Lhese concepLs among oLhers and prospered Case ln polnL
8aLher Lhan runnlng 400 meLers or more Lo bulld a base for sprlnLlng and Lhen worklng down as ls
common uelranco had one of hls ulvlslon lll fooLball players Lhe aforemenLloned Mlles AusLln
spend more Lhan 80 of Lhls sprlnL Lralnlng on 10yard dashes Mlles focused on perfecLlng Lhe
sLarLlng sLance Lhe exacL number of sLeps for opLlmal speed and Lhe preclse posLure for susLalned
acceleraLlon uesplLe Lhe facL LhaL Mlles ran [usL Lhree 40yard dashes among more Lhan 100 10yard
dashes he ran 467 seconds ln Lhe 40yard dash aL Lhe Comblne and was laLer clocked aL an offlclal
447 seconds
lf !oe was a Comblne speclallsL he appeared Lo be a 40yard dash savanL
lor lmprovemenL Lhe verL ls 9 ouL of 10 people 1he 40 ls 1000 ouL of 1000"
1hem's sLrong words
l had vlslons of breaklng 8en !ohnson's record on llLLle more Lhan a Creek omeleL and several gallons
of shlLLy coffee lL was golng Lo be a good day
1he Warmup
llrsL Lhlngs came flrsL warmups l used baslc soccer cleaLs wlLhouL splkes and !oe underscored Lhe
lmporLance of mlmlcklng Lhe hablLs of good sprlnLlng ln Lhe warmups Lhemselves6 uslng arm
acLlon eLc
CLnL8AL MCvLMLn1 8L
20 yds of sklpplng 2
8everse lunge 6 reps one slde Lhen 6 reps on Lhe oLher slde
8ackward cycllng7 (for quadrlceps and hlp flexors) 20 yds 2
Slde shuffle ln halfsquaL8 20 yds 2



noLlce LhaL l bend Lhe supporLlng knee flrsL brlnglng Lhe knee over Lhe Loes before l exLend Lhe
opposlLe leg backward
C8Cunu8ASLu u?nAMlC S18L1CPlnC Anu MuSCLL AC1lvA1lCn9
10 rollovers lnLo vslLs
10 flre hydranLs (Lo each slde)
10 mounLaln cllmbers10
l8LCuLnC? u8lLLlnC 1C 8L 1PL nL8vCuS S?S1LM
erform as many repeLlLlons as posslble of each exerclse ln Lhe Llme alloLLed
ogo [umps 20 secs
PalfsquaL deep wldeouLs" 2 seLs of 3 secs (10sec resL beLween)11
!oe kepL Lhe warmup shorL and gave me Llme Lo recover Cne of Lhe oldesL Lrlcks ln Lhe Lralnlng
world he explalned ls Lo faLlgue an aLhleLe prlor Lo Lhelr before" LesLlng wlLh an exLenslve warm
up Lhen reLesL Lhem laLer wlLh a mlnlmal warmup voll lnsLanL measurable lmprovemenL
1rlxy coaches
1he SeLup
My Llmes wouldn'L depend on uelranco's eyeslghL or [udgmenL We'd be uslng Lhe 8rower sysLem
Lhe same Lechnology used aL Lhe blg show" of Lhe Comblne
My flnlsh Llme would be clocked auLomaLlcally when l passed beLween Lwo palred laser deLecLors aL
Lhe 40yard llne boLh of whlch were synced Lo hls handheld counLer
As a basellne l ran Lwo 10yard dashes wlLh no coachlng
uash #1 212 secs
uash #2 207 secs
1hen l lmpressed !oe wlLh a bllsLerlng sLarLlng 40yard dash of
394 seconds
1he good news ls LhaL you broke slx seconds" !oe announced as he polnLed Lo Lhe screen on Lhe
handheld 1o palnL LhaL ln a poslLlve llghL lL's noL bad lf you're a belowaverage 320pound
llneman"
aclng back and forLh wlLh a bounce ln hls sLep he looked up aL me wlLh an earLoear smlle
Where Lo sLarL ?ou are golng Lo make me look good Loday! 8lg day for !oe!"
lL was Llme Lo leL !oe work hls maglc 1he where Lo sLarL" was easy Lhe sLarL poslLlon



1he 8rower sysLem
1he uevll's ln Lhe ueLalls
My flrsL sLep had gone nowhere CulLe llLerally My leg had gone from behlnd Lhe llne Lo Lhe sLarL
llne Lhe zeromeLer mark Loslng a sLep mlghL noL lmpacL a maraLhon buL lL's an enormous handlcap
ln Lhe 40yard dash



My unLralned sLarL poslLlon compared Lo Lhe Lralned sLarL poslLlon
1PL ll8S1 8Cunu Cl CSl1lCnAL CC88LC1lCnS
1 lf rlghLhanded puL your rlghL hand down and lefL leg forward LefLhanders do Lhe opposlLe 1hls
wlll be opLlmal 90 of Lhe Llme
2 1o seL up as a rlghLhander sLand wlLh Lhe Loes of Lhe lefL fooL roughly one fooL behlnd Lhe llne
Lhen Louch Lhe Loes of Lhe rlghL fooL Lo Lhe back of Lhe lefL heel nexL spread Lhe rlghL fooL ouL so
boLh feeL are hlp wldLh and no wlder SupporL yourself on boLh hands placed ln fronL of Lhe llne (Lo
place your welghL forward) Lhen brlng Lhe rlghL hand Lo Lhe llne
3 uL Lhree flngers of Lhe rlghL hand on Lhe llne lndex flnger and mlddle flnger LogeLher plus Lhe
Lhumb 1hls caused Loo much paln ln my Lhumb so l used Lhe lndex and mlddle knuckles wlLh Lhe
Lhumb
4 !usL before you Lake off Lhe lefL arm benL aL a 90degree angle wlll come up so LhaL your hand ls
nexL Lo your hlp (see phoLo on prevlous page)
3 urlve and alm Lhe flrsL sLep wlLh your rear leg Lo land Lhree feeL (one yard) from your lead Loe
1he resulL my flrsL Lralned 10yard aLLempL clocked aL 199 from a 207second orlglnal a 008
second lmprovemenL
AuulnC CC88LC1 A8M CSl1lCn Anu MCvLMLn1
l had placed mosL of my welghL on my legs resulLlng ln a negaLlve arm angle ln oLher words Lhe llne
from my flngerLlps Lo my shoulder polnLed up and behlnd me 1hls ls bad lL meanL l had Lo pause
and llfL my arm before Laklng Lhe flrsL sLep
1o correcL Lhls l aLLempLed Lo have my shoulder sllghLly ahead of my flngers and replace my arms ln
!oe's words l was Lo leave Lhe lead arm behlnd" and drlve lL backward lnsLead of llfLlng lL l would
naLurally fall forward as l removed Lhe Lhlrd leg of Lhe Lrlpod and drlvlng Lhe rlghL arm back would
help me drlve my rlghL leg forward
More welghL forward however meanL less sole conLacL wlLh Lhe ground and my rear fooL sllpped
boLh Llmes l pracLlced Lhls 1he soluLlon !oe suggesLed was nlke vapors whlch unllke common
cleaLs have small LeeLh aL Lhe Loe of Lhe shoe SLuck wlLh my sLandard soccer booLles l hoped Lhe
new forward pressure would compensaLe for less LracLlon
lL dld Lhe nexL 10yard aLLempL clocked aL 191 from a 207 orlglnala 016 overall lmprovemenL
lCCuSlnC Cn SuS1AlnLu 8unnlnC CSl1lCn Anu lLWL8 S1LS
!oe placed a sLrlng abouL Lhree feeL from my lead Loe and prescrlbed Lhe followlng


1 lrom Lhe sLarL poslLlon keep your head down buL your eyes on Lhe sLrlng where you wanL your
flrsL sLep Lo land
2 Lnsure LhaL your knee ls ahead of your Loes when you land LhaL flrsL sLep
3 lor Lhe enLlre 10 yards keep your chln Lucked and your upper body ahead of your lower body
4 1ake Lhe fewesL sLeps posslble (seven sLeps or fewer for my llmb lengLh) whlch wlll paradoxlcally
feel slower due Lo more ground conLacL


l Look a breaLh 1he checkllsL was geLLlng long and Lhe seLup was Laklng correspondlngly longer
When l passed Lhe 10yard mark lL felL a loL slower
lL wasn'L Lhls flfLh aLLempL clocked aL 183 from a 207 orlglnala 022 overall lmprovemenL
now lL was Llme Lo reLesL Lhe 40yard dash
!usL 8un ?our 10"
1o LranslLlon Lo Lhe 40 people forgeL all Lhey learned ln Lhe 10 !usL run your 10 8un Lhe besL 10
you can uon'L worry abouL Lhe resL buL flnlsh Lo Lhe 40yard llne 8uL run LhaL 10 llke lL's for
Clymplc gold"
1haL was lL? llve 10yard dash pracLlce runs and less Lhan 13 mlnuLes of coachlng?
l Look one warmup run aL abouL 60 of max efforL Lo shake ouL Lhe cobwebs
8eady?" l asked !oe
8eady"
1hen l hovered ln Lhe sLarLlng sLance for whaL seemed llke an eLernlLy maklng Llny ad[usLmenLs
Lrylng Lo keep Lhe dozen or so polnLs sLralghL
And l was off
lor Lhe flrsL Llme ln a long Llme l felL fasL l kepL my head down and body forward as l blew pasL Lhe
10yard mark l could sense l was nearlng Lhe 40yard flnlsh and looked up aL whlch polnL l felL a
sharp pull 8efore l could bllnk l had passed Lhe 40 and was deceleraLlng lnLo a [og
My rlghL hamsLrlng felL odd
nlce!" !oe yelled ouL from Lhe sLarL llne and l headed over
361 seconds" Pe showed me Lhe readlng on Lhe handheld recelver and smlled ?ou've broken
Lhe gym record for a one sesslon lmprovemenL lL was LwoLenLhs of a second and Lhls ls more Lhan
LhreeLenLhs of a second"
My hamsLrlng feels a llLLle LlghL" l menLloned as l headed back Lo Lhe sLarLlng llne !oe sLopped and
looked aL me
ln LhaL case we're done for Loday"
Pe conLlnued
l've learned from experlencel'm older and wlser Lhan l once wasLhaL you sLop when Lhe
hamsLrlngs feel LlghL 1haL's a slgn of a pendlng Lear"
8uL lL feels so LlghL Shouldn'L l sLreLch lL a blL?"
no LhaL's Lhe blggesL and mosL common mlsLake lL feels llke lL's conLracLlng so people sLreLch lL
buL lL's already oversLreLched ?ou need lce and Pannah MonLana"
Pannah MonLana?
Lxcuse me?"
lce and arnlca monLana"
l'd mlsheard hlm of course Arnlca monLana noL Pannah MonLana ls also known as wolf's bane lL's
a Luropean flowerlng planL LhaL conLalns a flavonold called helenalln whlch has made lL popular
among professlonal aLhleLes for anLllnflammaLlon
uelranco belleved LhaL had l noL pulled my hamsLrlng l would have reached beLween 331 and 333
LhaL sesslon and Lhen dropped anoLher one Lo LwoLenLhs afLer a week of addlLlonal Lralnlng
Lesson learned keep your chln Lucked and don'L look up lL pulls your Lorso uprlghL and leads Lo
sLrlklng wlLh Lhe heel whlch can cause hamsLrlng Lears 1he forces generaLed ln Lhe 40yard dash are
obscene keep ln mlnd LhaL uelranco coaches aLhleLes who can deadllfL 600 pounds for repeLlLlons
and hls advlce Lo bodybullders who wanL Lo develop Lhelr hammles" ls slmple
SprlnL
l'd be geLLlng back Lo sprlnLlng buL Lhe flrsL order of buslness was lce and Pannah MonLana l needed
Lo heal
1he nexL leg of my [ourney was golng Lo requlre a hell of a loL more Lhan 40 yards






ls Lhere anyLhlng l could have done Lo prevenL my hamsLrlng pull?
lf Lhere ls one ln[ury !oe undersLands lL ls Lhe hamsLrlng pull Pls prehab prescrlpLlon was effecLlvely
Lhreefold
1 1raln Lhe naLural gluLeham ralse noLhlng ln Lhe welghL room can mlmlc Lhe demands of sprlnLlng
1he nexL besL Lhlng Lhough ls Lhe naLural gluLeham ralse whlch bullds an lncredlble foundaLlon of
eccenLrlc sLrengLh ln Lhe hamsLrlng 1hls helps prevenL pulls and Lears durlng Lhe fooLsLrlke porLlon
of sprlnLlng when Lhe load ls greaLesL 1he Asshole demonsLraLes proper form here
wwwfourhourbodycom/assholedemo
Accordlng Lo !oe aLhleLes who can perform sLrlcL naLural gluLeham ralses rarely pull hamsLrlngs lf
you don'L have Lhe equlpmenL a parLner can hold your ankles for Lhls movemenL whlch ls much
harder Lhan lL looks SLarL slow and keep your hands ln fronL of your face Lo avold plasLerlng lL on Lhe
floor See Lhe Sorlnex machlne whlch l have aL home ln Lhe 1ools and 1rlcks"
2 locus on hlp exLenslon sLrengLh lorgeL leg curls and knee flexlon wlLh Lhe one excepLlon of Lhe
gluLeham ralse CLherwlse you should focus on sLrong hlp exLenslon 1o prevenL pulls and lncrease
sprlnL speed focus on Lhese movemenLs
8everse hyperexLenslons (reverse hypers")
8egular hyperexLenslons
keLLlebell or dumbbell swlngs
Sled dragglng (Lraln boLh uprlghL posLure and a 43degree acceleraLlon" lean)
Suplne hlp LhrusLs (see wwwfourhourbodycom/hlp)
lf you can'L do reverse hypers or a naLural gluLeham ralse or lf you lack Lhe equlpmenL uelranco
and hls acolyLes recommend suplne hlp LhrusLs (see Lhe vldeo demo above) whlch can also be done
wlLh a barbell for added reslsLance (see my vldeo wlLh 413 pounds here
wwwfourhourbodycom/hlpLhrusLs)
l love Lhls exerclse lL ls also Lhe money move for qulckly rellevlng back paln from Loo much Llme aL
Lhe lapLop 8andom dlgresslon as l wrlLe Lhls aL 143 AM ln a hoLel cafe ln SouLh Afrlca l have [usL
flnlshed a nlce seL of suplne hlp LhrusLs beLween a couch and a coffee Lable l am Lhe only nlghL owl
here



8everse hyper(exLenslon) on a bench and Swlss ball lL's easler Lhan lL looks
A naLlve Amaxhosa12 cleanlng woman [usL sLopped Lo look aL me as lf l had lobsLers crawllng ouL of
my ears so l Lold her LhaL Lhe walLress had promlsed me free waLer buL only lf l dld Lhe sexy booLy
dance
She was noL lmpressed
3 keep your hlp flexors flexlble 1he mosL underraLed way Lo lmprove sLrlde lengLh and prevenL
hamsLrlng pulls ls Lo (and Lhls should sound famlllar) keep your hlp flexors flexlble See Lhe hlp flexor
sLreLches ln Lhe lasL chapLer
When your hlp flexors are LlghL lL creaLes consLanL Lenslon and a consLanL pull on Lhe hamsLrlngs
whlch ls a reclpe for Lears
1lghL hlp flexors also prevenL you from reachlng full sLrlde lengLh upon exLendlng your leg back lnLo
Lhe Lurf Lhe sLreLchreflex ln your hlp flexors causes Lhem Lo conLracL premaLurely and pull your leg
back up eople wlLh LlghL hlp flexors Lake shorL choppy sLeps when Lhey run SomeLlmes Lhey look
fasL due Lo a hlgh sLrlde raLe buL !oe calls lL golng nowhere fasL" because Lhey are noL coverlng any
real ground
SLreLch Lhose sonsablLches











So whaL happened wlLh Pannah MonLana?
l had used Loplcal arnlca before and lL had worked well
1hls Llme l was Laklng 8olron Arnlca MonLana 30C pelleLs an oral verslon LhaL was Lhe only opLlon aL
Lhe closesL CnC l sLarLed aL flve pelleLs slx Llmes a dayLwlce Lhe recommended dose 8lsk of
overdose? noL llkely
30C" whlch l looked up LhaL evenlng Lells you all you need Lo know
1hls consumable verslon of arnlca unllke Lhe creams l'd used ln Lhe pasL was a homeopaLhlc
remedy Samuel Pahnemann a Cerman physlclan ploneered Lhe fleld of homeopaLhy ln 1796 lf Lhe
Lerm ploneer" can be applled Lo alLernaLlve medlclne" founded on concepLs llke mass dlluLlon and
beaLlngs wlLh horsehalr lmplemenLs


PomeopaLhs use a process called dynamlsaLlon" or poLenLlsaLlon" whereby a subsLance ls dlluLed
wlLh alcohol or dlsLllled waLer and Lhen vlgorously shaken by Len hard sLrlkes agalnsL an elasLlc body
ln a process called succusslon" Pahnemann belleved LhaL Lhe process of succusslon acLlvaLed Lhe
vlLal energy of Lhe dlluLed subsLance
8llllghL
8ack Lo 30C 30C lndlcaLes a 10-60 dlluLlon Lhe dlluLlon mosL recommended by Pahnemann 30C
would requlre glvlng 2 bllllon doses per second Lo 6 bllllon people for 4 bllllon years Lo dellver a
slngle molecule of Lhe orlglnal maLerlal Lo any one person uL anoLher way lf l dlluLed oneLhlrd of a
drop of llquld lnLo all Lhe waLer on earLh lL would produce a remedy wlLh a concenLraLlon of abouL
13C more Lhan Lwlce Lhe sLrengLh" of our 30C arnlca
MosL homeopaLhlc remedles ln llquld are lndlsLlngulshable from waLer and don'L conLaln a slngle
molecule of acLlve medlclne
l found Lhls parLlcularly boLhersome 8oLhersome because l appeared Lo heal fasLer uslng oral 30C
arnlca
1here are a few poLenLlal explanaLlons
PCMLCA1PlC 8LMLulLS WC8k AS AuvL81lSLu
1he waLer acLually reLalns some essenLlal properLy" of Lhe orlglnal subsLance because of Lhe
beaLlngs and shaklngs l glve Lhls a 0 probablllLy lL vlolaLes Lhe mosL baslc laws of sclence and
makes my head hurL
1PL LACL8C LllLC1
l dldn'L reallze lL was a homeopaLhlc remedy unLll afLer four or flve doses and l had been Lold lL could
reduce paln by up Lo 30 ln 24 hours lacebo ls sLrong sLuff eople can become lnLoxlcaLed from
alcohol placebos and placebo" knee surgerles for osLeoarLhrlLls where lnclslons are made buL
noLhlng ls repalred can produce resulLs LhaL rlval Lhe real deal 1hls explanaLlon geLs my voLe now lf
l could [usL forgeL whaL l read on Lhe label l could repeaL lL nexL Llme
8LC8LSSlCn 1CWA8u 1PL MLAn
lmaglne you caLch a cold or geL Lhe flu lL's golng Lo geL worse and worse Lhen beLLer and beLLer unLll
you are back Lo normal 1he severlLy of sympLoms as ls Lrue wlLh many ln[urles wlll look someLhlng
llke a bell curve
1he boLLom flaL llne represenLlng normalcy ls Lhe mean When are you mosL llkely Lo Lry Lhe
quacklesL shlL you can geL your hands on? 1haL mlracle duck exLracL AunL Susle swears by when noL
Lalklng abouL crysLals? naLurally when your sympLoms are Lhe worsL and noLhlng seems Lo help 1hls
ls Lhe very Lop of Lhe bell curve aL Lhe peak of Lhe roller coasLer before you head back down
naLurally headlng back down ls regresslon Loward Lhe mean
lf you are a falllble human as we all are you mlghL mlsaLLrlbuLe geLLlng beLLer Lo Lhe duck exLracL
buL lL was [usL colncldenLal Llmlng 1he body had healed lLself as could be predlcLed from Lhe bell
curvellke Llmellne of sympLoms 1hls ls a very common mlsLake even among smarL people
SCML unLxLAlnLu MLCPAnlSM
'1ls posslble LhaL Lhere ls some asyeLunexplalned mechanlsm Lhrough whlch homeopaLhy works
Some mechanlsm LhaL sclence wlll evenLually explaln unLll someLhlng even remoLely plauslble
comes along Lhough l'll do my besL Lo scraLch my psora (an lLch mlasm" LhaL Pahnemann felL
caused epllepsy cancer and deafness) wlLh aL leasL one molecule of acLlve subsLance



1CCLS Anu 18lCkS
uelranco 1ralnlng on vldeo (wwwfourhourbodycom/defranco) 1hese are Lhe acLual vldeos l Look
durlng our Lralnlng day ln whlch uelranco covers some of Lhe more lmporLanL dynamlc warmups
and sLreLches ln addlLlon Lo sprlnL sLance seLup
40?ard uash Average !oe vs ro ALhleLe (wwwfourhourbodycom/40yard) 1hls ls a cllp of 8lch
Llsen one of LSn's newscasLers and every man" represenLaLlve runnlng Lhe 40yard dash agalnsL
professlonal aLhleLes ln Lhe nlL Comblne lL's hard Lo appreclaLe how fasL nlL players are unLll you
waLch Lhls
arlsl Speed School (wwwparlslschoolcom) lounded by ulvlslon l AllAmerlcan [avelln Lhrower 8lll
arlsl Lhls school has Lralned hundreds of professlonal aLhleLes ln lncreaslng Lhelr speed 1he arlsl
nlL Comblne program has produced more Lhan 120 successful nlL drafLees
Sorlnex oor Man's CluLePam 8alse (wwwfourhourbodycom/ghr) l flrsL learned of Lhls (relaLlvely)
lnexpenslve CP8 machlne from arkour aLhleLes lL's a fracLlon of Lhe cosL of alLernaLlves small
enough Lo be wheeled lnLo a closeL and perfecL for uelranco's favorlLe exerclse for hamsLrlng
developmenL





Lnd of ChapLer noLes
4 A common answer among Lhose lnLervlewed for Lhls book
3 lewer sLlll reallze LhaL when 8en's gold medal was resclnded lL was passed Lo our greaL Amerlcan
hero Carl Lewls who LesLed poslLlve for Lhree banned sLlmulanLs (pseudoephedrlne ephedrlne and
phenylpropanolamlne) ln Lhe very same Clymplcs Lewls was lnlLlally dlsquallfled buL Lhls declslon
was overLurned wlLh an appeal of lnadverLenL use" ln oLher words he had consumed an herbal
supplemenL buL was unaware LhaL lL conLalned Lhe sLlmulanLs noL Lo lmply a worldclass aLhleLe
knew whaL he was lngesLlng buL ephedrlne plus LesLosLerone was a favorlLe comblnaLlon of sprlnLers
LhroughouL Lhe 1980s a decade ofLen referred Lo as Lhe golden age" of sLerold use ln sporLs ln facL
four of Lhe Lop flve Clymplc flnlshers of 100 meLers ln 1988 (rlghL alongslde 8en !ohnson) had LesLed
poslLlve for banned drugs aL some polnL ln Lhelr careers
6 no amounL of LexL can do Lhe movemenLs [usLlce buL free vldeo of each ls avallable aL
wwwfourhourbodycom/defranco
7 1hlnk of Lhls as Lrylng Lo heelklck someone sLandlng Lhree or four feeL behlnd you almlng for hlp
helghL and alLernaLlng legs
8 lor Lhe slde shuffle geL lnLo a halfsquaL and push off wlLh Lhe blg Loe of your Lralllng leg uon'L leL
your head bob up and down and ensure 20 meLers ls done Lo boLh Lhe rlghL and lefL sldes
9 See Lhese ln moLlon aL wwwfourhourbodycom/moblllLy
10 lor Lhe mounLaln cllmber don'L puL your heel down on your fronL fooL SLay on your Loes and
keep your knees ln fronL of your feeL aL all Llmes uLLlng Lhe heel down encourages a long sLrlde
when runnlng whlch leads Lo heel sLrlklng and hamsLrlng Lears
11 See Lhe demo aL wwwfourhourbodycom/wldeouLs
12 Speaker of xhosa Lhe famous cllck language"

uL18ALnuu8AnCL l
Colng from 3k Lo 30k ln
12 Weekshase l
8eyond Lhe very exLreme of faLlgue and dlsLress we may flnd amounLs of ease and power we never
dreamed ourselves Lo own sources of sLrengLh never Laxed aL all because we never push Lhrough Lhe
obsLrucLlon"
Wllllam !ames
(CuoLe from emall slgnaLure of ScoLL !urek sevenLlme consecuLlve 100mlle WesLern SLaLes race
champlon)
ln 1PL SPAuCWS Cl A LA8CL uS 88luCL
urop your balls onLo Lhe bar"
1esLlcles and sLeel are llke oll and vlnegar Lhey don'L usually mlx well
8uL l was belng Lold noL asked so balls were dropped
kelly SLarreLL founder of San lranclsco CrossllL nodded ln approval as l seL myself up for Lhe sumo"
deadllfL kelly nlcknamed kSLarr" was echolng Lhe advlce of powerllfLlng lcon uave 1aLe keep your
hlps as close as posslble Lo Lhe bar on Lhe descenL as lf you were almlng Lo seL your Lwlns beLween
your hands 8omanLlc n'esLce pas? 1hls blrLhlnghlp poslLlon requlres a near slde spllL and ls abouL
as comforLable as lL sounds
1he seLLlng Lhe waLerfronL resldlo aL San lranclsco 8ay was more pleasanL 8ed and whlLe homes
former offlcers' quarLers doLLed Lhe hllls around us Above Lhe green expanses of Crlssy lleld Lhe
sun was burnlng off Lhe fog enveloplng Lhe Colden CaLe 8rldge kelly's nexL cllenL was runnlng laLe
and our conversaLlon drlfLed from meLabollc condlLlonlng Lo how kelly deflnes aLhleLlc
preparedness"
8efore Lackllng Lhe laLLer he sLopped Lo pose a quesLlon WhaL'd you do for your 8kC snaLch LesL?"
1he snaLch" ls an Clymplc welghLllfLlng maneuver whereby you whlp Lhe welghL from Lhe floor Lo
overhead ln one clean moLlon no presslng allowed 1he snaLch LesL was parL of a 8usslan keLLlebell
cerLlflcaLlon (8kC) l had compleLed and we had Lo compleLe x number of snaLches (x belng your
welghL ln kllograms) wlLh a 33pound keLLlebell 1he Llme llmlL was flve mlnuLes and we weren'L
permlLLed Lo puL Lhe welghL on Lhe ground
l welghed 77 kllograms and dld 77 reps ln 3 mlnuLes and 30 seconds" l answered
Ckay Pere we do Lhlngs llke LhaL as a flnlsher Lo a workouL"
l wasn'L sure exacLly where Lhe conversaLlon was headed buL lL sounded llke he was calllng me a blg
p***y
Pe conLlnued
l [usL Lurned 36 buL l can sLlll power clean 300 do a sLandlng backfllp and also [usL ran Lhe Cuad
ulpsea ulLramaraLhon whlch ls 284 mlles wlLh 18300 feeL of elevaLlon change 8aLher Lhan belng
lald ouL for weeks llke mosL runners l was fully able Lo llfL heavy and Lraln hard Lhe nexL week"
Maybe he had a polnL wlLh Lhe glrlyman commenL 1hen he dropped Lhe bomb
And l never ran more Lhan flve kllomeLers ln preparaLlon for lL"
My braln sLopped Lhere
WalL Pold on Pow Lhe hell dld you Lraln Lhen?"
LoLs of 400meLer repeaLs"
Suddenly he had my full aLLenLlon
Llke many people l'd fanLaslzed abouL runnlng a maraLhon before l dled noL runnlng and walklng
buL runnlng
noL because l Lhlnk lL's good for you lL's noL CompleLlng a gruellng 262 mllesa goddamn
maraLhon!was [usL one of Lhe Lhose Lhlngs ln Lhe buckeL llsL LhaL wouldn'L go away along wlLh
skydlvlng (done) snorkellng Lhe CreaL 8arrler 8eef (soon) and daLlng naLalle orLman (call me)
Sadly [ogglng more Lhan one mlle made me look and feel llke a drunk oranguLan l'd long ago
assumed a maraLhon wouldn'L happen
8uL 400 meLers? Lven l could do LhaL
kelly smlled paused Lo en[oy my confused look and handed me Lhe holy grall
?ou need Lo Lalk Lo 8rlan Mackenzle"
1wo and a Palf Weeks LaLer
l could Lell Loulsvllle Colorado wasn'L golng Lo be klnd Lo me
My flrsL glass of wlne was only half empLy and Lhe 3300 feeL of elevaLlon made lL feel llke my Lhlrd
1he clock read 1000 M and Lhe lobby of Lhe AlofL PoLel was buzzlng wlLh CoLh Leens and ravers
geLLlng ready for Lhe masslve Caffelne Muslc lesLlval Lhe followlng nlghL laLform shoes and colored
leaLher clrcled around Lhe bar and lounge fllllng Lhe walLlng hours wlLh lacebook and LexL
messaglng lnLerspersed wlLh shouLs of uude!" and whlspers of uo you have any L?"
l was admlrlng Lhe face plerclngs when a 6r2r 193pound punk rocker saL down ln Lhe red plush
chalr ln fronL of me Pe looked llke a cross beLween Penry 8olllns keanu 8eeves and a navy SLAL
8rlan Mackenzle
Pe shook my hand wlLh a smlle and l noLlced Lhe word unSCA8Lu" LaLLooed across boLh hands one
leLLer on each of elghL flngers WlLhln mlnuLes lL became clear LhaL we shared a slmllar brand of
enLhuslasm 1he absurd klnd LhaL ofLen overrldes selfpreservaLlon
ln Lhe early days of hls endurance experlmenLs he had wanLed Lo LesL Lhe effecLs of 20second
sprlnLs wlLh 10second resL lnLervalsLhe famous 1abaLa proLocol13
8rlan somehow declded lL was a good ldea Lo sLarL on Lhe Lreadmlll aL an obscene 10 mlles per hour
aL a 13degree lncllne Pe was forced Lo downshlfL Lo 9 mlles per hour on a 10degree grade afLer
one and a half mlnuLes 1hen he flew off Lhe back of Lhe Lreadmlll frozen ln form llke a human
glngerbread man Pe landed on Lhe floor wlLh hls legs locked where he remalned for more Lhan flve
mlnuLes aL nearflbrlllaLlon Pls Lwo Lralnlng parLners raLher Lhan help hlm up sLood over hlm
laughlng and polnLlng aL hls face repeaLlng over and over agaln
uude LhaL was AWLSCML! 8uahahaha!"
My klnda guy
l downed Lhe lasL Lhlrd of my MerloL and goL down Lo buslness
So whaL do you really Lhlnk you could do wlLh me ln elghL Lo Lwelve weeks?"
l explalned my apparenL handlcaps and he leaned forward on hls elbows
none of LhaL maLLers l could geL you Lo a half maraLhon ln elghL weeks 1haL's assumlng you have a
basellne and can run a 3k ln less Lhan 24 mlnuLes 31 mlles aL 8 mlnuLes per mlle or less"
WhaL lf l have never run 3ks?"
llne l'd have you do lnLervals flrsL and bulld up Lo lL ?ou have no shln spllnLs or planLar fascllLls
rlghL?"
8lghL"
And we have 12 weeks?"
?es"
Well Lhen we can make mlracles happen"
Pe'd Laken one Lralnee nlcknamed 8ookle" Lo a mounLalnous 30k (312 mlle) ulLramaraLhon ln 11
weeks rlor Lo LhaL 8ookle had never run more Lhan four mlles aL a sLreLch
AnoLher Lralnee a 43yearold maraLhoner wlLh an 830 mlle pace couldn'L even compleLe Lhree
400meLer sprlnLs aL Lhe beglnnlng of Lralnlng She had no gears" as 8rlan puL lL she couldn'L
malnLaln a 730 mlle pace for even Lhree mlnuLes
1wo monLhs prlor Lo Lhe new ?ork ClLy maraLhon 8rlan had her do 16 mlnuLes of LoLal sprlnL Lralnlng
per week ln addlLlon Lo four condlLlonlng workouLs per week uslng welghLs and callsLhenlcs 1oLal
workouL volume was less Lhan Lhree hours per week She called hlm dally Lhe week prlor Lo Lhe
maraLhon ofLen crylng polnLlng ouL Lhe obvlous
1hls wlll never work"
lL worked
She flnlshed Lhe maraLhon ln 3 hours and 32 mlnuLesan 8mlnuLe pace 30 seconds per mlle less
Lhan her prevlous Llmeand she would have flnlshed much sooner had she noL sLopped Lo help
anoLher runner aL Lhe end
Pad she noL sLopped 8rlan esLlmaLed her Lruer flnlsh Llme aL 330 a 7288 per mlle pace
8rlan had glven her gears wlLh 16 mlnuLes per week
1he !ourney from Plgh volume Lo Low volume
8rlan sLarLed ln sporLs as a shorLcourse swlmmer Pls coach couldn'L geL hlm Lo swlm more Lhan 100
meLers wlLhouL blowlng aparL aL Lhe seams
ln laLe 2000 he was conned lnLo a shorLcourse sprlnL" LrlaLhlon by a 47yearold frlend who was a
13Llme lronman flnlsher lL was shorL buL sweeL a 300meLer swlm a 13mlle blke and a 3
kllomeLer run
Pe dldn'L blow aparL Lhls Llme parLlally because he wasn'L compeLlng agalnsL swlmmlng speclallsLs
Much Lo hls surprlse he loved lL so much LhaL he slgned up for Lhe lronman Lhe nexL day Pe'd been
blLLen by Lhe bug
8rlan cllmbed up Lhe ranks of Lhe LrlaLhlon world wlLh an ClymplcdlsLance race a halflronman and
Lhen Lhe Canadlan lronman Pe Lralned 24 Lo 30 hours per week [usL as hls compeLlLors dld
lncludlng roughly elghL mlles of swlmmlng 200+ mlles of cycllng and 30+ mlles of runnlng lL was par
for Lhe course ln Lhe endurance world buL lL wasn'L good for Lhe body hls relaLlonshlps or much of
anyLhlng else Pe was severely overLralned hls wlfe was unhappy and he had no llfe
ln 2001 he was lnLroduced Lo Lhe conLroverslal ur nlcolas 8omanov a flgure we'll revlslL whlch
marked a Lurnlng polnL 8rlan began Lo quesLlon Lhe loglc of hlghvolume lowspeed aeroblc Lralnlng
and sLarLed Lo commlL sacrllege ln Lhe world of longform punlshmenL Pe declded Lo focus on less
ln !une of 2006 he ran Lhe WesLern SLaLes 100mlle endurance race whlch has more Lhan 17000
verLlcal feeL of cllmblng and more Lhan 22000 feeL of downhlll knee desLrucLlon Pe flnlshed ln [usL
over 26 hours Compared Lo Lhe mere 11hour lronman he'd reduced hls Lralnlng from 30 hours per
week Lo 103 hours per week
8uL Lhe 103 hours per week was sLlll Loo much and hls body was sLlll sufferlng as was hls marrlage
Cn SepLember 13 2007 afLer furLher reflnemenL 8rlan compleLed whaL ls consldered Lhe fourLh
LoughesL 100mlle run ln Lhe world Lhe Angeles CresL 10014 1hls Llme he averaged [usL 63 hours of
Lralnlng per week whlch lncluded sLrengLh Lralnlng (almosL Lhree hours) CrossllL lnLervals and pace
work Pls body had learned Lo become aeroblc aL Lhe hlgher paces even durlng speed Lralnlng !usL
before adopLlng Lhls Lralnlng mlx hls onerep max ln Lhe squaL was 230 pounds13 1hree weeks
before Lhe race he could easlly squaL 240 pounds for slx consecuLlve reps and he hadn'L puL on a
slngle pound of body welghL
now he was fasLer aL every dlsLance lL dldn'L maLLer lf lL was 100 meLers or 100 mlles
So ?ou WanL Lo be a 8unner?
LeL's 1ry 400MeLer 8epeaLs
8ack ln Loulsvllle Colorado 14 hours afLer my poor declslon Lo drlnk wlne l was experlenclng a
unlque clarlLy of LhoughL
lL was Lhe clarlLy of LhoughL LhaL only comes from repeaLedly feellng as Lhough your lungs and head
are golng Lo explode
llrsL l ran 400 meLers 4 aL 93 max efforL wlLh 130 of resL ln beLween
1hen l ran (or aLLempLed Lo run) 100meLer repeaLs for Len mlnuLes sLralghL wlLh Len seconds of resL
ln beLween runs
l dldn'L sLand a chance ln elLher Lrlal
Palfway Lhrough my second 400meLer repeaL l was breaLhlng enLlrely Lhrough my mouLh llke an
asLhmaLlc Cerman Shepherd and afLer Lhe lasL l had Lo crouch down llke Collum and hold my knees
Lo keep from vomlLlng
lor Lhe 100meLer repeaLs l had Lo sLop afLer slx and hold onLo a plcnlc Lable Lo keep from falllng
over and Lhough l [umped back lnLo Lhe drlll l had Lo sklp four repeaLs ouL of a LoLal of abouL 20
1here were a few Lhlngs l reallzed aL LhaL momenL
namely Lo run anyLhlng approachlng an ulLramaraLhon wlLhouL dolng myself permanenL damage l
would need Lo ace a LrlfecLa of preparaLlon blomechanlcs and Lralnlng 1he Lralnlng would also need
Lo redeflne dlscomforL
1hankfully accordlng Lo 8rlan lL would be brlef
reparaLlon 1he undercarrlage
4 WLLkS
lL lsn'L your lungs or your slowLwlLch muscle flbers LhaL wlll fall flrsL ln longdlsLance runnlng lL's
your suspenslon
1o susLaln Lhe repeaLed lmpacL of a mere 3k beLween 2000 and 2300 fooL sLrlkes for mosL runners
you need Lo ensure LhaL your llgamenLs and Lendons are boLh Lhlck and elasLlc enough for Lhe abuse
and you need Lo ensure LhaL Lhe proper muscle groups are flrlng ln Lhe rlghL sequence
l suffered a mlnor hamsLrlng pull afLer Lhe 400s (same leg as aL uelranco's) and experlenced
excruclaLlng lower back paln for Lhe nexL Lhree hours as dld several oLher asplrlng longdlsLance
runners
Why?





My hlp flexors and quads were Loo LlghL common among desk workers whlch made me bend
forward aL Lhe hlp durlng sprlnLs 1hls Lhen forced my hamsLrlngs Lo aLLempL Lhe [ob of Lhe much
larger and sLronger gluLes whlch were lnhlblLed 1here you have lLoverloadlng and a hamsLrlng
pull 1he LlghL hlp flexors pulled on Lhe lower lumbar splne whlch explalned Lhe sore back
l also had paln on Lhe lnslde of boLh knees afLer pracLlclng fooL pulls (comlng shorLly) whlch
appeared Lo be caused by Lwo problems LlghL quads and weak vasLus medlalls obllques (vMC) Lhe
Leardropshaped muscle on Lhe lnslde of Lhe fronL of Lhe legs16
LasL buL noL leasL l had acuLe soreness LhroughouL boLh feeL and ankles 1he llgamenLs Lendons and
small muscles of Lhe feeL and ankles were underdeveloped



ln oLher words l wasn'L ready Lo run
8efore l could conslder serlous Lralnlng l needed good suspenslon 1o do oLherwlse would be asklng
for ln[urles LhaL could plague me for monLhs or even years






1he maraLhon monks" of MounL Plel ln !apan run and walk Lhe equlvalenL of an ulLramaraLhon
every day for slx years some averaglng 84 kllomeLers per day for Lhe lasL 100 days of Lralnlng
l wasn'L looklng promlslng as a monk
Am l ready for Lhe Clymplcs coach?" l [oklngly asked 1erLlus kohn hu as he saL me down ln hls
offlce aL Lhe SporLs Sclence lnsLlLuLe of SouLh Afrlca llve days earller l'd had a blopsy Lube Lhe slze
of a pencll [ammed lnLo Lhe slde of my Lhlgh17 Lo sklp Lhe Lheory and look dlrecLly aL Lhe llmlLs of my
muscle Much LeeLh grlndlng Lhree muscle samples and a myography lab laLer l flnally had answers
1erLlus looked aL me wlLh a serlous expresslon
l'm a docLor so l llke Lo speak plalnly ?ou mlghL noL llke whaL l'm golng Lo Lell you buL l'm golng Lo
Lell you anyway"
ummm Ckay"
?ou'd have Lrouble flnlshlng a 10k"
l nodded
ln facL l Lhlnk you'd have Lrouble flnlshlng a 3k"
1hls wasn'L exacLly whaL l wanLed Lo hear buL Lhree monLhs of obsesslng over ulLraendurance had
Laken me many places and Lhls was one of Lhem enzymes
CS 3PAu LuP and lk are all enzymes LhaL llmlL energy producLlon Lhrough dlfferenL paLhways
SouLh Afrlcan xhosa mld and longdlsLance runners for example have hlgh levels of lacLaLe
dehydrogenase (LuP) whlch allows Lhem Lo recycle lacLaLe aL hlgher Lhan normal raLes More LuP
appears Lo mean less accumulaLlon of plasma lacLaLe (more commonly referred Lo as lacLlc acld")
whlch means less deblllLaLlng muscle burn ln kenyan runners hlgher levels of anoLher enzyme 3
PAu mean a greaLer ablllLy Lo use faL lnsLead of carbohydraLe durlng submaxlmal exerclse
Pow dld l measure up? l am Lhe one under Lhe llne Pear me roar



1he numbers reflecL Lhe percenLage compared Lo unLralned human sub[ecLs Afrlcan anLelopes and
Lralned endurance aLhleLes are ln Lhe mlx for conLrasL (CredlL 1erLlus A kohn hu from Lhe
uC1/M8C 8esearch unlL for Lxerclse Sclence and SporLs Medlclne Speclal Lhanks also Lo rof 1lm
noakes and Lhe sLaff aL LSSM)
As 1erLlus showed me Lhe numbers l couldn'L help buL laugh ouL loud Pow Lhe hell dld l have
negaLlve numbers? uesplLe all of my Lralnlng and all my efforLs my enzyme levels were worse Lhan a
Pomer Slmpson couch poLaLo
So much for Lhe endurance preference" concluslon from Lhe geneLlcs LesLlng18 8ased on my raw
maLerlals l seemed screwed for boLh endurance and power ln my mlnd l fllpped Lhrough Lhe
sulLable sporLs CompeLlLlve eaLlng? Colng down slldes?
?ou are very very average" 1erLlus would repeaL several Llmes over Lhe nexL 30 mlnuLes of
dlscusslon l hope you're noL upseL l'm a sclenLlsL and llke Lo sLaLe Lhe facLs slmply"
8y LhaL polnL l wasn'L upseL
ln facL l was elaLed on some perverse level l was worse Lhan average 1hls meanL LhaL any fuLure
achlevemenLs could be almosL compleLely aLLrlbuLed Lo Lralnlng effecL lL Look a huge varlable
(geneLlcs) largely ouL of Lhe plcLure
lf l could do lL oLhers sLood a good chanceacLually a beLLer chanceof dolng Lhe same
1haL leads us back Lo our sLory



l allocaLed four weeks Lo preLralnlng preparaLlon ln addlLlon Lo uslng A8119 for Lhe quads
hamsLrlngs and hlp flexors
1he followlng flve movemenLs and runnlng prep were whaL l focused on SLreLches are held for aL
leasL 90 seconds and performed on boLh sldes
1 Pl lLLxC8 (lLlCSCAS) Anu CuAu lLLxl8lLl1?



Pere kelly demonsLraLes Lhe super quad" sLreLch on a couch lrame 1 ls varlaLlon A whlch ls easler
and frame 2 ls varlaLlon 8 l prefer Lo use 8 on Lhe floor ln fronL of Lhe couch wlLh my rear fooL
resLlng (ankle benL) on Lop of Lhe slLLlng cushlons

lL's crlLlcal Lo keep your splne neuLral SllghLly conLracLlng your abs as seen ln frame 2 helps kelly
lllusLraLes bad form ln frame 3 back arched and abs proLrudlng forward
2 LLvlC S?MML18? Anu CLu1L lLLxl8lLl1?



1hls ls slmllar Lo plgeon pose" ln yoga buL uslng a Lable makes lL easler Lo perform and harder Lo
cheaL lace Lhe leg as seen ln frame 1 on a Lable Lop knee benL 90 degrees Lean dlrecLly forward
(12 o'clock) for 90 seconds Lhen Lo boLh 1000 AM (frame 2) and 200 M for 90 seconds each
noLlce LhaL one hand ls placed on Lhe fooL lLself for supporL
lf your knee boLhers you you can roLaLe and sllde Lhe ankle off Lhe Lable (frame 3) whlch ls whaL l
do ln Lhls case you place one hand on Lhe ankle for supporL lf you work aL a compuLer for long
perlods of Llme Lhls ankleoff verslon can even be used ln coffee shops wlLhouL maklng much of a
fuss use a plllow or books Lo elevaLe Lhe knee lf lL's sLlll sLralned
Cnce you've flnlshed Lhe Lable plgeon pose" on boLh sldes place your fooL on Lop of Lhe Lable (less
coffee shopfrlendly) and lean dlrecLly forward for 90 seconds (frame 4) 1hen place your hand on Lhe
lnslde of Lhe knee (frame 3) and exLend your arm as you lean away from your leg (frame 6) for 90
seconds 1he fooL on Lhe Lable wlll naLurally roll Lo lLs ouLer edge 8epeaL on Lhe opposlLe slde



3 8LCSl1lCnlnC 1PL LLvlS
1hls ls deslgned Lo puL Lhe head of Lhe femur (Lhlgh bone) ln Lhe back of Lhe hlp capsule LxLended
perlods of Llme ln Lhe seaLed poslLlon can move Lhls ball lnLo Lhe fronL of Lhe sockeL causlng all sorLs
of mechanlcal mayhem and paln



CeL on all fours knees under Lhe hlps and remove all welghL from one knee for 90 seconds Lo Lwo
mlnuLes nexL shlfL your welghL abouL 4 Lo Lhe ouLslde of your supporL knee (frame 2) and roLaLe Lhe
fooL ln sllghLly as shown ln frame 2 no welghL ls on Lhe lefL leg Pold agaln for 90 seconds Lo Lwo
mlnuLes
8epeaL on Lhe opposlLe slde
4 8LWC8kCu1 (WLlCP1S Anu C1PL8WlSL) CLu1L AC1lvA1lCn
SLarL wlLh Len repeLlLlons of Lhe doubleleg gluLe acLlvaLlon seen ln erfecL osLerlor" 8e sure your
feeL are approxlmaLely 12r forward of your gluLes and make a noLe of how hlgh you're able Lo llfL
your hlps
1hen perform 13 repeLlLlons of Lhe slngleleg varlaLlon (shown below) on each slde pauslng for one
second aL Lhe Lop of each rep lL's lmporLanL Lo hold your nonsupporL Lhlgh as close Lo your chesL as
posslble wlLh laced flngers whlle pushlng hard lnLo your hands wlLh your shln 1hls nonllfLlng leg
should be under a hard lsomeLrlc (nonmovlng) conLracLlon for Lhe enLlre seL 8e sure Lo keep Lhe
Loes of Lhe supporL fooL up ln Lhe alr and drlve from Lhe heels



Cnce flnlshed LesL Lhe doubleleg llfL agaln 1here should be a clear galn ln hlp helghL lf noL repeaL
Lhe slngleleg varleLy buL conLracL harder aL Lhe Lop of Lhe movemenL
3 S18LnC1PLnlnC 1PL lLL1 Anu AnkLLS
!og barefooL on grass for 30 mlnuLes Lhree Llmes per week
1hls ls Lhe advlce of Cerard ParLmann hu an lrlsh 1 LrusLed by many of Lhe world's Lop dlsLance
runners lncludlng Palle Cebrselassle who's broken 27 world records20 Legendary SLanford runnlng
coach vln Lananna who has produced flve nCAA Leam champlonshlps ln Lrack and cross counLry
also has hls runners perform a porLlon of Lhelr workouLs barefooL on Lhe Lrack's lnfleld
8uL how do you run properly ln Lhe flrsL place?
1haL's where Lhe 8usslan docLor comes ln
8ecomlng 8lomechanlcally LfflclenL 1echnlque
(lorm and 1empo)
MoLlon ls creaLed by Lhe desLrucLlon of balance
Leonardo da vlncl
1here ls a rlghL way Lo run
1haL aL leasL ls Lhe conLenLlon of noL only 8rlan Mackenzle buL also sevenLlme WesLern SLaLes
champlon and LhreeLlme ulLramaraLhoner of Lhe ?ear" ScoLL !urek
lor 8rlan Lhe rlghL way ls one way ose
nlcolas S 8omanov hu creaLor of Lhe ose MeLhod was born ln 1931 ln Lhe unforglvlng cllmes of
Slberla lL makes sense on some level LhaL he would become lnLerneLfamous ln 2003 for runnlng on
lce21 Pow Lhe hell can you run on lce?
Accordlng Lo 8omanov by applylng Lhe same prlnclples you should use on dry ground


1 use gravlLy (vla forward lean) for forward moLlon lnsLead of pushoff and muscular efforL
2 Land on Lhe balls of Lhe feeL and alm Lo have Lhe feeL land under your cenLer of gravlLy lnsLead of
ln fronL of you
3 never fully sLralghLen your legs keep a sllghL bend ln your legs aL all Llmes Lo prevenL pushoff
4 ull each fooL off Lhe ground and Lowards your buLLocks (raLher Lhan pushlng off) uslng Lhe
hamsLrlngs as soon as lL passes under your cenLer of gravlLy
3 MalnLaln aL leasL a 180 sLep per mlnuLe raLe whlch means aL leasL 90 sLeps per mlnuLe wlLh each
leg 1hls wlll use muscle elasLlclLy Lo your advanLage Mlchael !ohnson who held Lhe 200meLer
world record for an asLonlshlng 12 years and also won four Clymplc gold medals aL dlfferenL
dlsLances was known for eschewlng a hlgh knee llfL ln favor of shorL sLeps Pls permlnuLe sLep raLe?
Around 300


8rlan suggesLs Lralnlng Lempo uslng a Selko uM30L MeLronome and l found lL easlesL Lo use 90 beaLs
per mlnuLe for one leg and counL when LhaL heel was hlghesL (near Lhe buLLocks) as opposed Lo
Lapplng Lhe ground
8unnlnC 8? 1PL nuM8L8S
uSlnC vluLC 1C CA1u8L 1P8LL SnASPC1S
8rlan explalns runnlng as a foursLep process lean fall caLch and pull
lorgeL pushlng off 1he supporL phase Lhe fooL hlLLlng Lhe ground should be LhoughL of as caLchlng
you from falllng noL a push" Pe vldeoLapes all Lralnees aL 30 frames per second wlLh a Caslo Plgh
Speed Lxlllm LxlC100 camera Pe belleves as do l LhaL you can learn more ln one hour of vldeo
analysls Lhan you can ln a year of selfcorrecLlon wlLhouL vldeo
Looklng aL my Lhlrd 400meLer repeaL Lo geL an accuraLe plcLure of semlfaLlgued form 8rlan
revlewed Lhe followlng numbers


1 lrames from ground conLacL Lo under Ceneral CenLer of Mass (CCM)
2 lrames on Lhe ground
3 lrames ln Lhe alr


1he llgure 4" or llg 4" lndlcaLes Lhe ose poslLlon ln whlch Lhe benL leg crosses Lhe supporL leg
and looks llke a number 4
8ear wlLh me 1hls geLs geeky (buL cool)
18lAL 1unCC88LC1Lu
lrames from ground conLacL Lo under Ceneral CenLer of Mass (CCM) 33 (goal of one frame)
lrames on Lhe ground 6 (goal less Lhan 3)
lrames ln Lhe alr 3 (goal 3)



18lAL 224 PCu8S LA1L8
lrames from ground conLacL Lo under Ceneral CenLer of Mass (CCM) 2 (goal of one frame)
lrames on Lhe ground 4 (goal less Lhan 3)
lrames ln Lhe alr 4 (goal 3)



18lAL 32 PCu8S Al1L8 18lAL 2
lrames from ground conLacL Lo under Ceneral CenLer of Mass (CCM) 13 (goal of one frame)
lrames on Lhe ground 3 (goal less Lhan 3)
lrames ln Lhe alr 4 (goal 3)



ln less Lhan 36 hours based on Lhe meLrlcs used l lmproved my runnlng economy22 100 ln Lhe flrsL
Lwo phases (3p13 6p3) and lmproved deslrable alr Llme 33
Cver Lhe full Lwo days of Lhe cerLlflcaLlon we covered more Lhan slx hours of whlLeboard mechanlcs
and hundreds of deLalls ln pracLlce four Lhlngs helped me mosL
1 locus on aL leasL 90 sLeps per mlnuLe wlLh each leg arLlcularly lf faLlgued focus on Lhls sLrlde
raLe whlch auLomaLlcally produces Lhe oLher characLerlsLlcs of good runnlng mechanlcs (landlng on
Lhe balls of Lhe feeL fasL pull eLc) ScoLL !urek relnforced Lhls lf you focus on hlgher sLrlde raLe
much of Lhe resL correcLs lLself"
1hls Lo me ls Lhe cruclal lnslghL ken Mlerke a worldchamplon LrlaLhleLe and exerclse physlologlsL
sLudled kenyan runners framebyframe and now Lralns hls aLhleLes Lo mlmlc Lhls runnlng on hoL
coals" approach of smaller sLeps and hlgher cadence 1he resulL? Some of Lhemllke Alan Melvln
who was a worldclass LrlaLhleLe Lo begln wlLhdo Lhe seemlngly lmposslble as descrlbed ln Lhe
book 8orn Lo 8un AfLer flve monLhs of Lralnlng aL 180+ beaLs per mlnuLe Melvln ran four onemlle
repeaLs and every lap Llme was beLLer Lhan hls prevlous besL ln Lhe 400 meLers
2 Lean buL fall llke a Lree lnsLead of bendlng aL Lhe hlps 1here should be no slLLlng back 1hlnk of
falllng forward from Lhe pelvls raLher Lhan from Lhe head
3 lor Lhe pull off Lhe ground (see Lhe flrsL Lhree frames of 1rlal 3) lmaglne pulllng Lhe heel up Lo
your buLLocks aL a 43degree forward angle lnsLead of sLralghL up off Lhe ground 1hls vlsuallzaLlon ls
whaL allowed me Lo go from 1rlal 2 Lo 1rlal 3 ln Lwo hours lf l LhoughL of pulllng Lhe leg sLralghL up
off Lhe ground l subconsclously leaned less whlch was selfdefeaLlng Lean aL an angle and envlslon
pulllng Lhe heel up aL an angle
4 use mlnlmal arm movemenL and conslder keeplng your wrlsLs near your nlpples Lhe enLlre Llme
uurlng Lhe lnlLlal 100meLer repeaLs l purposefully ran dlrecLly behlnd Lhe besL ulLradlsLance runner
ln our group maLchlng hls Lempo and form Pe ran wlLh Lhe shorLesL mosL conLalned arm
movemenLs of all l noLlced lL was lnflnlLely easler Lo malnLaln a hlgh sLrlde raLe when mlmlcklng Lhls
8eflecLlng afLerward lL made perfecL sense we are conLralaLeral ln moLlon lf one leg moves
forward Lhe opposlLe arm musL move backward whlch means you have Lo malnLaln Lhe same
sLrlde" raLe wlLh boLh Lhe arms and legs lf your arm movemenLs are Loo large your lowerbody
sLrlde raLe has Lo drop Lo maLch Lhem SoluLlon bend Lhe arms aL leasL 90 degrees and use small
movemenLs






1he ose meLhod lsn'L all ralnbows and klLLens lL's very useful buL lL doesn'L desplLe confuslng
clalms rewrlLe physlcs lL's hard Lo make forces dlsappear
1he ose markeLlng machlne polnLs Lo one parLlcular sLudy as evldence of Lhe meLhod's ablllLy Lo
reduce landlng forces on Lhe knee 8educed eccenLrlc loadlng of Lhe knee wlLh Lhe pose runnlng
meLhod" publlshed ln 2004
1hls lsn'L Lhe problem 1he problem ls LhaL Lhey fall Lo polnL ouL anoLher flndlng ln Lhe sLudy Lwo
weeks wlLh Lhe ose meLhod also lncreased Lhe eccenLrlc work of Lhe ankles 1hls ln Lheory
lncreases rlsk of Achllles Lendon ln[urles and calf muscle problems 8oss 1ucker hu a frlend and
ose Level l cerLlfled lnsLrucLor who was lnvolved wlLh Lhls sLudy helped supervlse an aLLempLed
followup sLudy 8unners were spllL lnLo supervlsed and unsupervlsed groups and Lhe ob[ecLlve was
Lo observe reLenLlon of Lhe ose Lechnlque 1he sLudy couldn'L be flnlshed because almosL every
runner ln Lhe unobserved group (all of whom had been Lralned ln Lhe ose meLhod) and abouL half of
Lhe supervlsed runners (who'd been Lralned by 8omanov hlmself) developed Achllles Lendon and calf
muscle problems
ln an emall Lo me 8oss concluded
ln some Lhe Lechnlque mlghL sLlck and work 8uL ln many oLhers Lhe Lechnlque wlll sLlck and
desLroy Lhelr calves ankles and Lendons" 1he moral of Lhe sLory? 1ake lL slow Make changlng your
runnlng a gradual process and sLop lf lL hurLs
ose has devoLees wlLh rellglous fanaLlclsm for a reason lL can work specLacularly well 8uL LhaL
doesn'L mean lL's a cureall lor some Lhe drllls wlll help more Lhan sLrlcL adherence Lo Lhe gospel
whlle runnlng lor oLhers llke me Lhe focus on lncreased sLrlde raLe wlll make Lhe exposure Lo ose
exLremely valuable even lf Lhe oLher rules" aren'L followed Lo Lhe leLLer
llnd your own paLh CneslzeflLsall Laken Lo exLremes resulLs ln paln








Lnd of ChapLer noLes
13 named afLer ur lzuml 1abaLa who demonsLraLed LhaL Lhese shorL sprlnLs produced dramaLlc
lmprovemenLs ln boLh shorLduraLlon anaeroblc (wlLhouL oxygen) performance and surprlslngly
longerduraLlon aeroblc performance
14 1he WesLern SLaLes 100 doesn'L even quallfy ln Lhe Lop Len
13 Compare Lhls Lo hls maxlmum leadlng up Lo hls very flrsL lronman when Lhe Lralnlng made hlm
weaker lnsLead of sLronger 73 lbs 4 reps
16 More preclsely Lhe vMC ls used Lo refer Lo a horlzonLally orlenLed group of flbers ln Lhe vasLus
medlalls LhaL should sLablllze Lhe paLella (knee cap) and keep lL Lracklng properly Some physlologlsLs
belleve LhaL Lhe lmporLance of Lhese horlzonLal flbers ls oversLaLed
17 vasLus laLeralls See Lhe vldeo of Lhls aL wwwfourhourbodycom/blopsy
18 See lrom Ceek Lo lreak"
19 See 8everslng ermanenL ln[urles"
20 8orn Lo 8un
21 wwwfourhourbodycom/lcerun
22 noL deflned here as L C2/mln

uL18ALnuu8AnCL ll
Colng from 3k Lo 30k ln
12 Weekshase ll
We run noL because we Lhlnk lL ls dolng us good buL because we en[oy lL and cannoL help
ourselves 1he more resLrlcLed our socleLy and work become Lhe more necessary lL wlll be Lo flnd
some ouLleL for Lhls cravlng for freedom no one can say ?ou musL noL run fasLer Lhan Lhls or [ump
hlgher Lhan LhaL" 1he human splrlL ls lndomlLable
Slr 8oger 8annlsLer flrsL runner Lo break Lhe 4mlnuLe mlle


1o geL Lo 30k ln 12 weeks you flrsL need Lo undersLand some normal llmlLaLlons of Lhe human body
Cnly Lhen can you overcome Lhem
1he llver and muscles can only sLore 18002200 calorles of carbohydraLes ln Lhe form of glycogen
ln slmple Lerms lf your runnlng becomes an anaeroblc process (llLerally wlLhouL oxygen) you have Lo
pull from Lhese llmlLed sLores 8emember whaL happened Lo 8rlan's 43year old female runner aL Lhe
ouLseL of Lralnlng? She had no gears" because she became anaeroblc as soon as she aLLempLed Lo
lncrease her permlle speed
Lven lf you refuel 200600 calorles per hour all Lhe sLomach can handle lL's llkely you wlll run ouL of
glycogen before Lhe flnlsh llne of an ulLramaraLhon 1hls ls called bonklng" and usually means game
over
lorce feedlng durlng Lhe race ls one opLlon buL lL pays Lo fllp anoLher swlLch
Cne pound of faL used durlng longsLaLe aeroblc exerclse conLalns roughly 4000 food calorles Lhe
same energy denslLy as gasollne Lven lf you're a lean 3 bodyfaL aL 130 pounds your avallable 73
pounds of faL can keep you hummlng for several hundred mlles
1he Lrlck ls of course LhaL you have Lo remaln aeroblc aL hlgher speeds whlch ls Lhe fundamenLal
goal of all of 8rlan's Lralnlng lncredlbly some of hls aLhleLes are able Lo remaln aeroblc LhroughouL
elghL rounds of sprlnLs aL a 12 lncllne wlLh [usL 10 seconds of resL
Pls aLhleLes are uslng a nearendless supply of faL calorles when you or l would be choklng on carb
based fumes
1he Lralnlng used Lo geL Lhem Lhere ls predlcaLed on Lwo assumpLlons


1 1he muscle soreness runners feel afLer long dlsLances ls prlmarlly from a weak sodlumpoLasslum
pump SLrengLh Lralnlng ls whaL lmproves Lhe sodlumpoLasslum pump and whaL allows 8rlan's
aLhleLes Lo walk around Lhe day afLer an ulLra lnsLead of lylng ln bed lf l can geL a runner's back
squaL up l see Lhelr maraLhon Llme drop lL's crazy buL lL works" Maxlmal sLrengLh Lralnlng wlll
lmprove endurance recovery
2 lf you can run a decenL 10k you already have a sufflclenL aeroblc base Lo run a 30k 1he Lralnlng
should Lherefore focus on geLLlng you Lo move aL fasLer speeds whlle remalnlng aeroblc


olnL 2 ls called movlng Lhe aeroblc llne" lL sounds more pleasanL Lhan lL ls
Movlng ?our Aeroblc Llne
8rlan produces fasLrecoverlng 100mlle runners on less Lhan 30 mlles of LoLal runnlng per week
lncludlng Lhe lnLervals and sprlnLs
Pls reclpe ls decepLlve ln lLs slmpllclLy focus on lmprovlng all of Lhe energeLlc paLhways performlng
no runs over 131 mlles and seldom dolng more Lhan 10k
1he lacLlc acld sysLem ls one of several paLhways LhaL 8rlan alms Lo conquer Accordlng Lo 8rlan
becomlng compeLenL" ln all Lhese sysLems Lakes slx Lo elghL weeks for a lowercallber runner23



ln slmplesL Lerms an energeLlcally comprehenslve program mlghL Lake Lhe followlng form wlLh aL
leasL Lhree hours beLween AM and M workouLs



lnL lnLerval" Lralnlng ls ofLen ln a LoLal LhaL equals 1600 meLers such as 8 200 m (90 secs resL
beLween) 4 400m (90 secs resL) or 2 800 m (23 mln resL)24
Cl CrossllL" (210 mlnuLes of meLabollc condlLlonlng examples are provlded laLer ln my 12week
schedule)
11 1lme 1rlal" used Lo LesL progress ln a dlsLance such as 1 mlle 3k or 10k
AlLernaLlvely you mlghL use Lhe popular Lhreeononeoff" schedule for CrossllL maklng sure Lo
lnclude Lwo Lo Lhree lnLervals and one Llme Lrlal per week



lf you don'L have a Lrack nearby for measurlng dlsLances use CMaps edomeLer onllne23 or a keson
88112 8oadrunner 1 Measurlng Wheel from Pome uepoL or Amazon
LxpecL your run Llmes (1lme 1rlals) Lo worsen ln Lhe flrsL Lhree weeks of Lralnlng 1hls ls normal and
your body wlll qulckly reLurn Lo basellne and Lhen exceed prevlous besLs
ln each lnLerval hlll or 1abaLa workouL lf you can'L recover Lo a hearL raLe of 120 ln less Lhan Lwo
mlnuLes Lhe workouL ls ended ?ou haven'L recovered and addlng more sLress would [usL lmpede
progress Call lL qulLs lf needed and come back sLronger Lhe nexL workouL ln Lhe flrsL four weeks lf
you are uncondlLloned Lhls resL perlod can be lncreased Lo Lhree mlnuLes26
ln generlc Lerms Lhe Lapera reducLlon ln volumeLhe lasL week prlor Lo compeLlLlon mlghL look
llke Lhe charL below
1he key Lo Lhe 1abaLa sprlnLs ln Lhls schedule ls malnLalnlng a very hlgh per fooL sLrlke raLe (110+ per
fooL) lf uslng a Lreadmlll and unsure of speed seL Lhe permlle Llme Lo 30 seconds less Lhan your
average 3k permlle Llme



1 Cn mlnuLe" means once you sLarL Lhe counL up on your sLop waLch you do a seL aL 100 200
300 eLc 8esL wlll depend on how qulckly you flnlsh each seL Cn Lwo mlnuLes" would mean seLs aL
200 400 600 eLc
2 lor example lf your prevlous besL 1abaLa was compleLlng 68 reps" aL 10 mph on a 12 lncllne
use Lhe same lncllne buL lower Lhe speed Lo 8 or 9 mph lf you're runnlng on flaL ground [usL reduce
Lhe dlsLance you normally run by 20 (eg 100m80m)

12 WLLkS 1C 30k
Pere represenLs Lhe exacL 12week program 8rlan deslgned Lo Lake me from 3k Lo 30k l also wanLed
Lo LargeL a 24mlnuLe 3k Llme whlch would (lf susLalned) approxlmaLe a 330 maraLhon27
1he 12week program ls based on my followlng sLaLs whlch he requesLed
400m Llmes wlLh 90 seconds of resL beLween 120 130 134 and 139
MlllLary press wlLh barbell 143 lbs 4 reps
1repeLlLlon max deadllfL (uL) 430 lbs
CrossllL (Cl) rouLlnes for comparlson l dldn'L have Lhls so l lndlcaLed l could do 30 shoulderlevel
swlngs wlLh a 40kg keLLlebell
3k Llme and back squaL poundages l had nelLher Lhe laLLer due Lo shoulder surgery ln 2004 l asked
hlm Lo lnclude fronL squaLLlng lf squaLLlng were requlred
Some addlLlonal noLes on Lhe LhreemonLh program
lf Lhere ls only one workouL prescrlbed for Lhe day lL ls posslble Lo do an AM workouL ln Lhe M or
vlce versa
unless lndlcaLed oLherwlse assume no resL beLween exerclses AM8A" means as many reps (or
rounds) as posslble" wlLhln a glven Llme lf lL's a slngle exerclse lL's reps lf lL's a clrculL of exerclses
lL's rounds uolng someLhlng for Llme" (eg seven rounds of A8C for Llme") means compleLlng Lhe
prescrlbed workouL as qulckly as posslble and recordlng Lhe LoLal Llme
10 2" would mean 10 seLs of 2 repeLlLlons for example (seLs reps)
8eread Lhe on mlnuLe" fooLnoLe on Lhls page
uL deadllfL and 8S back squaL
lnsLrucLlonals and vldeos of almosL all CrossllL exerclses rouLlnes (ofLen named afLer people llke
Clndy") and unfamlllar exerclses can be found aL wwwfourhourbodycom/crossflL Common Lools
lnclude rowlng machlnes pullup bars and barbells lf you ask yourself whaL Lhe hell ls LhaL?" ln Lhe
schedule lL's probably a CrossllL exerclse




































lAC Wl1P 88lAn
WhaL Lype of shoes should l wear?
l suggesL Lhe lnov8 x1alon 212 or lnov8 lLlLe 230 for Lrall runnlng lor asphalL and oLher hard
surfaces l suggesL Lhe lnov8 lLlLe 220 buL Lhe lLlLe 230 can be used as well
WhaL noL Lo use l've seen more problems wlLh newLon shoes Lhan any oLher Avold Lhem
uon'L fall for Lhe barefooL myLh elLher 1here ls a mlsgulded bellef LhaL you can go barefooL and
lmmedlaLely flx all of your problems lf you have been wearlng shoes wlLh heels for years and sLarL
barefooL runnlng wlLh no LranslLlon expecL problems wlLh your Achllles Lendons Cne year of
sLreLchlng mlghL geL an addlLlonal x range of moLlon ouL of Lhem so lf you remove a Zr heel and go
pound Lhe pavemenL you're asklng for ma[or lssues 8emovlng Lhe heel wlll noL auLomaLlcally flx
your form MosL of Lhe grandfaLhers of barefooL runnlng sLlll run wlLh Lhelr hlp flexors
1ake for lnsLance Lhe Copper Canyon ulLramaraLhon lL's held ln Lhe Mexlcan backyard of Lhe near
myLhlcal 1arahumara lndlans who are worldfamous for runnlng ln sandals called huaraches 1he
soles conslsL of llLLle more Lhan one layer of old Llre rubber
lL sounds romanLlc buL Lhe Lop Lhree runners ln 2010 were all wearlng shoes 8unnlng barefooL
alone does noL make you a beLLer runner
1he fronL of my shlns kllls me afLer runnlng Pow can l prevenL Lhls?
uon'L dorslflex" or pull Lhe Loes up Lowards Lhe knees whlle runnlng
!usL lmaglne dolng 21600 Loe ralses on each slde whlle slLLlng down 1haL's whaL wlll happen lf you
run 180 LoLal sLeps per mlnuLe for a 4hour maraLhon and dorslflex Lhe enLlre Llme
lf Lhls ls a hablL prefaLlgue Lhe muscle lnvolved (your Llblalls anLerlor) before Lralnlng by pushlng
down on your Loes wlLh your hands and dorslflexlng slowly on boLh sldes 30 Llmes
ls Lhere a slmple lndlcaLor of bad form l can monlLor whlle runnlng?
lf you hear a loud sLomp whlch ls clear durlng vldeo analysls you are overengaglng your quads and
Lherefore your hlp flexors Alm Lo be as quleL as posslble
lf you waLch Lhe end of a 10k and llsLen Lo Lhe loudness of fooLfalls you'll flnd LhaL Lhe flrsL flnlshers
are Lhe quleLesL Lhen you have louder runners followed by Lhe loudesL runners followed by Lhe
walkers 1he beLLer Lhe runner Lhe quleLer Lhey are
WhaL should l do lf l geL faLlgued durlng lnLervals and my form sLarLs Lo fall?
lf you flnd your form deLerloraLlng focus on keeplng Lurnover (sLrlde raLe) hlgh
WhaL Lype of dleL do you follow whlle ln Lralnlng?
1he blggesL problem ln endurance sporLs ls hands down nuLrlLlon l've seen people flnlsh Lhe 133
mlle 8adwaLer ulLra ln Lhe Lop 10 who had no buslness belng ln Lhe Lop 10 Cne of my runners 8'd
seL a personal record ln nlne hours off of nuLrlLlon alone MosL runners subslsL on drlnklng
CaLorade and eaLlng gels 1he hlghcarb dleL ls crap ?ou need Lo replenlsh glycogen buL LhaL doesn'L
mean you need Lo eaL plzza and pasLa or cereal and bread durlng Lralnlng
l follow and suggesL my aLhleLes follow a aleollLhlc or paleo" dleL whlch omlLs sLarches gralns
and beans lL conslsLs of lean proLeln vegeLables a llLLle frulL a sh** Lon of faL and noLhlng else 1he
mosL crlLlcal Lhlng a runner or aLhleLe can do ls record Lhree days of food logs whlch lncludes
welghlng Lhelr food 1hls wlll glve you a clear ldea of basellne
uo you Lake anyLhlng ln parLlcular posLworkouL?
1hls Llme wlndow ls a paleo excepLlon
l consume CLnr8 vlLargo S2 a carbohydraLe supplemenL whlch allows me Lo replenlsh glycogen
fasLer Lhan any oLher producL l've used Some aLhleLes can consume 1100 calorles an hour of
vlLargo lf needed versus 200600 calorles of carbs from whole foods
lf l'm able Lo consume vlLargo wlLhln Len mlnuLes of my workouL l usually Lake 70 grams lf more
Lhan Len mlnuLes have passed 33 grams l'll also consume vlLargo for Lhe flrsL 34 hours of a race
afLer whlch l move Lo whole food
lC8CLu LvCLu1lCn
8rlan's proLocol 12 weeks of murderous lnLenL (buL noL volume) has worked for nearly everyone
who's done lL Lo Lhe leLLer
uld lL work for me? Lnzymes noLwlLhsLandlng was l able Lo creaLe a 30k ulLrarunner ouL of a hufflng
and pufflng mess?






lL's lmporLanL Lo Lraln Lhe body Lo process food durlng movemenL and you should pracLlce Lhls
durlng your longer Lralnlng runs Alm Lo consume one gram of carbohydraLe (CPC) per hour per
kllogram body welghL lor example lf you welgh 110 lbs (30 kg) you would alm for 30 grams of CPC
per hour MosL bananas are approxlmaLely 23 g of CPC so ln Lhls example you could eaL Lwo
bananas per hour 8uL don'L eaL all your carbs aL once Consume 23 g ln Lhls bodywelghL example
every 2030 mlnuLes and gulp waLer aL Lhe same Llme Why gulplng? Culplng and Lhe subsequenL
pressure ln Lhe sLomach ls an lmporLanL Lrlgger for gasLrlc empLylng Slpplng doesn'L have Lhe same
effecL"











400 AM ualy ClLy Callfornla
uean karnazes dldn'L know how long he'd been runnlng ln facL he wasn'L sure where he was 1he
Lequlla was wearlng off and he came Lo Lhree reallzaLlons all aL once


1 Pe had [usL Lurned 30 whlch explalned Lhe Lequlla Lhe nlghL before normal
2 Pe was noL wearlng panLs and was runnlng ln hls underwear noL normal
3 Pe felL more allve Lhan he had ln 13 years when he lasL ran ln hlgh school


So he kepL golng
Pe laLer called hls wlfe from a 7Lleven parklng loL ln SanLa Cruz 30 mlles souLh of where he'd
sLarLed on hls porch ln San lranclsco grabblng old sneakers he'd used for mowlng Lhe lawn She was
a blL confused especlally by Lhe underwear parL uean on Lhe oLher hand had achleved ulLlmaLe
lucldlLy 1he corporaLe llfe even wlLh Lhe new Lexus and Lhe perks of lndoor servlLude was noL for
hlm 1hlngs needed Lo change
Change Lhey dld
lrom cublcle dweller he Lransformed lnLo a malnsLream demlgod ln Lhe world of ulLramaraLhonlng
lf runnlng 133 mlles nonsLop ln Lhe 120degree heaL of ueaLh valley28 weren'L enough he also
declded runnlng 262 mlles aL -40 around Lhe SouLh ole would be a challenge (lL was especlally ln
Lennls shoes he was Lhe only one Lo spurn snowshoes) 1o brlng naLlonal medla aLLenLlon Lo
chlldhood obeslLy and exerclse he Lhen ran 30 maraLhons ln 30 consecuLlve days ln all 30 sLaLes
ln oLher words uean sees more maraLhons ln a year Lhan mosL wlll see ln a llfeLlme Pe compeLes
almosL every weekend
Pere are uean's Lop3 llsLs of musLrun and musLexperlence maraLhons for newbles and pros allke
ln hls words



new ?ork ClLy (wwwlngnycmaraLhonorg) 1he mosL culLurally and eLhnlcally dlverse maraLhon ln
Lhe world
orLland (wwwporLlandmaraLhonorg) 1he lore of Cregon runnlng pervades Lhls maraLhon
Marlne Corps MaraLhon (wwwmarlnemaraLhoncom) 8unnlng Lhrough Lhe naLlon's caplLal wlll glve
you Lhe chllls
8ock 'n' 8oll San ulego (wwwrnrmaraLhoncom) Who needs an lod when Lhere's a llve band every
mlle?
8osLon (wwwbosLonmaraLhonorg) Pey lL's 8osLon 'nough sald



napa valley (wwwnapavalleymaraLhonorg) llaL course cool LemperaLures wlne walLlng aL Lhe
flnlsh!
ParLford (wwwharLfordmaraLhoncom) erfecL blgclLy maraLhon for flrsLLlmers
largo (wwwfargomaraLhoncom) CreaL aldsLaLlons along Lhe course and Lerrlflc crowd supporL
uallas WhlLe 8ock (wwwrunLherockcom) 1he 1exan hosplLallLy doesn'L geL much beLLer
ulsney (hLLp//blLly/3chlv) no denylng lL Lhe ulsney people do a greaL [ob ln creaLlng a wonderful
maraLhon experlence



8lg Sur (wwwbslmorg) unparalleled coasLal scenery
8oulder 8ackroads (wwwbouldermaraLhoncom) lf you're lucky Lhere'll already be snow coverlng
Lhe nearby mounLaln peaks
MyrLle 8each (wwwmbmaraLhoncom) 1he course runs along Lhe beach almosL Lhe enLlre way
Surf's up!
SL Ceorge (wwwsLgeorgemaraLhoncom) 1he bonflres aL Lhe sLarL are unforgeLLable
kaual (wwwLhekaualmaraLhoncom) 1he Aloha SplrlL shlnes Lhrough all Lhe way



wwwfourhourbodycom/maraLhon
wwwfourhourbodycom/raceflnder



hLLp//wwwLrlflndcom











Cn !une 6 2003 MarLln Clbala of McMasLer unlverslLy appeared on Cnn wlLh news LhaL seemed Loo
good Lo be Lrue
Slx mlnuLes of pure hard exerclse Lhree Llmes a week could be [usL as effecLlve as an hour of dally
moderaLe acLlvlLy"
Changes LhaL were LhoughL Lo requlre hours per week were achleved wlLh [usL four Lo seven 30
second bursLs of allouL (230 vC2 Max) sLaLlonary blklng wlLh four mlnuLes of recovery Llme
beLween bursLs 1hese bursLs were performed 3x a week for [usL Lwo weeks 1oLal onblke Llme for
Lhe Lwo weeks was a mere 13 mlnuLes Lndurance capaclLy for Lhls sprlnL" group almosL doubled
from 26 Lo 31 mlnuLes and Lhelr leg muscles showed a slgnlflcanL 38 lncrease of our frlend clLraLe
synLhase (CS) one of Lhe deslrable endurance enzymes 1he conLrol group whlch was acLlve ([ogglng
cycllng or aeroblcs) showed no changes
lL seemed llke a fluke
lL had Lo be repeaLed and lL was 1hls Llme wlLh an even hlgher bar for evaluaLlon an 186mlle
cycllng LesL
1he sprlnL group followed Lhe 30second bursL proLocol 1he conLrol group performed more
LradlLlonal moderaLelnLenslLy cycllng for 6090 mlnuLes aL 60 vC2 Max 8oLh groups worked ouL
3x a week and were evaluaLed before and afLer wlLh an 186mlle cycllng LesL 1he lmprovemenLs
were almosL ldenLlcal as were Lhe lncreases ln muscle oxldaLlve capaclLy
8ecognlze LhaL worklng long ln Lhe gym ls ofLen a form of lazlness an avoldance of hard Lhlnklng
1hree Lo four hours per week or less Lhan 13 mlnuLes per week? 1he cholce ls yourswork long or
work hardbuL Lhe resulLs appear Lo be Lhe same 1rusL daLa lnsLead of Lhe masses



1haL's where we have a cllffhanger 1hls chapLer was a lasLmlnuLe addlLlon and deadLree
publlshlng belng whaL lL ls Lhere wasn'L Llme Lo updaLe before hlLLlng Lhe shelves
llnd Lhe ouLcome here wwwfourhourbodycom/ulLra
Wlll lL reflecL my selfreallzaLlon or selfdesLrucLlon? Cnly Llme or dlsLance wlll Lell
1CCLS Anu 18lCkS
CrossllL Lndurance (hLLp//wwwcrossflLendurancecom/) 8rlan Mackenzle's homebase and house of
paln repleLe wlLh workouLs and forums lf you don'L wanL Lo suffer or celebraLe alone Lhere ls a full
llsLlng of naLlonwlde Leams LhaL Lraln and compeLe LogeLher
1he MaraLhon Monks of MounL Plel" (hLLp//derorg/fllms/maraLhonmonkshLml) Check ouL Lhls
documenLary abouL Lhe lncredlble Plel monks from !apan and Lhelr paLh Lo enllghLenmenL 1he uvu
shows Lhelr deaLhdefylng fasLs Lhelr vegeLarlan Lralnlng dleL Lhelr handmade sLraw runnlng shoes
and more ?ou can vlslL Lhe followlng llnk for an 11mlnuLe prevlew wwwfourhourbodycom/monks
Lnuu8AnCL WC8kCu1 1CCLS
Cmap edomeLer (wwwgmappedomeLercom) As nlce as fancy gadgeLs can be for Lracklng your
runs or blke rouLes a Coogle Maps hack glves you Lhe same daLa wlLh no added equlpmenL Cmap
edomeLer leLs you superlmpose your rouLe over Coogle's map daLa generaLlng Lhe dlsLance
Lraveled 1he slLe leLs you save your favorlLe rouLes and share Lhem wlLh frlends
keson 88112 8oadrunner 1 Measurlng Wheel (wwwfourhourbodycom/roadrunner) 1hls llghLwelghL
wheel ls prlmarlly used by real esLaLe agenLs appralslng houses buL you can use lL Lo qulckly measure
shorL dlsLances for sprlnLs wheLher around Lhe block or on Lhe Lrack
Selko uM30L MeLronome (wwwfourhourbodycom/meLronome) 8rlan suggesLs Lralnlng your sLep
per mlnuLe Lempo wlLh Lhe help of Lhls meLronome l found lL easlesL Lo use 90 beaLs per mlnuLe for
one leg
Caslo PlghSpeed Lxlllm LxlC100 (wwwfourhourbodycom/exlllm) 8rlan uses Lhls camera Lo
vldeoLape all hls Lralnees aL 30 frames per second As he says you can learn more ln one hour of
vldeo analysls Lhan you can ln a year of selfcorrecLlon wlLhouL vldeo" Caslo clalms lL can record
slowmoLlon vldeos aL up Lo 1000 frames per second
ose MeLhod of 8unnlng" by ur nlcholas 8omanov (wwwfourhourbodycom/posemeLhod) 1hls
book Leaches runnlng as a sklll wlLh lLs own Lheory concepLs and exerclses !usL mlnd Lhe ankles
CrossllL Lxerclses (wwwfourhourbodycom/crossflL) lnsLrucLlonal vldeos of almosL every slngle
CrossllL exerclse and rouLlne
CLnr8 vlLargo S2 (wwwfourhourbodycom/genr8) 1hls ls Lhe carbohydraLe supplemenL LhaL 8rlan
uses Lo rapldly replenlsh glycogen Pe can consume up Lo 1100 calorles an hour of vlLargo uon'L Lry
LhaL wlLh CaLorade
1rall 8unner (wwwLrallrunnermagcom) 1he only magazlne dedlcaLed Lo offroad runnlng wrlLLen by
Lrall runners who have races and runs from 3k Lo 200plus mlles 1rall 8unner's annual race dlrecLory
feaLures 1100 Lrall races worldwlde
8orn Lo 8un (wwwfourhourbodycom/bornLorun) 1hls book auLhored by ChrlsLopher Mcuougall
lnLroduces mosL readers Lo Lhe lncredlble 1arahumara lndlans a Lrlbe of superaLhleLes hldden ln Lhe
mounLalnous deserLs of Mexlco and deLalls a oncelnallfeLlme fooL race plLLlng Lhem agalnsL uS
ulLrarunnlng legends llke ScoLL !urek lL's a wonderful read LhaL made a nonrunnermeflnally geL
off my ass and on Lhe grass 3 Llmes a week barefooL
8unnlng 8arefooL 1ralnlng 1lps (wwwfourhourbodycom/harvardbarefooL) Parvard's 8unnlng
8arefooL pro[ecL ls one of Lhe key drlvers of Lhe barefooL movemenL 1hls arLlcle provldes baslc
forefooL sLrlklng and Lralnlng Llps for Lhose who are [usL geLLlng sLarLed
uL18ALnuu8AnCL SPCLS lC8 18AlL 8unnlnC
lnov8 x1alon 212 (wwwfourhourbodycom/Lalon212) Cf all Lhe shoes 8rlan recommended Lhese
are my favorlLe
lnov8 lLlLe 230 (wwwfourhourbodycom/fLlLe230)
lnov8 ls a small manufacLurer and wlll llkely run ouL of sLock buL Lhere are oLher malnsLream
opLlons for Lrall runnlng geL a lowproflle shoe llke Lhe La SporLlva CrossllLe for asphalL use raclng
flaLs" llke Lhe new 8alance 203
uL18ALnuu8AnCL SPCLS lC8 ASPAL1 Anu PA8u Su8lACLS
lnov8 lLlLe 220 (wwwfourhourbodycom/Lalon220)
lnov8 lLlLe 230 (wwwfourhourbodycom/fllLe230) 1hese shoes appear above and are mulLl
purpose





Lnd of ChapLer noLes
23 1hls subsLraLebased Lralnlng approach ls noL unlversally accepLed roponenLs of Lhe CenLral
Covernor Lheory for lnsLance poslL LhaL Lhe alLered meLabollsm ls Lhe effecL noL Lhe cause of Lhe
lmproved exerclse performance whlch ls bralnregulaLed 1o learn more abouL Lhe CenLralCovernor
1he Lore of 8unnlng and 8raln 1ralnlng for 8unners are good sources
24 ln a glven lnLerval workouL Lhe rep" duraLlon shouldn'L devlaLe more Lhan 23 seconds lor
example lf runnlng 4 400 Llmes of 127 129 130 128 would be beLLer Lhan 120 123 130
133 Learnlng Lo pace preclsely ls parL of Lhe Lralnlng
23 Co Lo hLLp//wwwgmappedomeLercom/ and doublecllck Lo seL sLarL and flnlsh polnLs
26 lor Lhe CCu runners AlLernaLlvely and Lhls ls 8rlan's preference you can slow your speed
sllghLly ln lnLervals as a hypoLheLlcal example Lhls could be done by almlng Lo hlL 200meLer
repeaLs ln 40 seconds each as opposed Lo an orlglnal 37second LargeL
27 lf l wanLed Lo Lhen geL aggresslve l could LargeL a 1929 3k whlch would exLrapolaLe Lo a 310
maraLhon quallfylng me for Lhe 8osLon MaraLhon 1o deLermlne how your Llmes aL one dlsLance
LranslaLe Lo anoLher Coogle McMlllan 8unnlng CalculaLor"
28 1he aforemenLloned 8adwaLer ulLramaraLhon


CL11lnC S18CnCL8

LllC81LLSS SuL8PuMAn
8reaklng World 8ecords
wlLh 8arry 8oss
uo as llLLle as needed noL as much as posslble
Penk kraal[enhof coach of Merlene !oyce Cueen of Lhe 1rack" CLLey who won 20 comblned
medals aL Lhe Clymplc Cames and World Champlonshlps
SAn !CSL CALllC8nlA kC8L1 A1PLL1lC 18AlnlnC lAClLl1?



avel performlng a Zercher deadllfL wlLh 313 lbs as elecLrodes measure muscular acLlvlLy (hoLo
courLesy rof SLuarL McClll hu and Splne 8lomechanlcs Lab unlverslLy of WaLerloo Canada)
avel 1saLsoullne was punchlng me ln Lhe ass
lL's noL every day LhaL you have a former SovleL Speclal lorces lnsLrucLor punch you ln Lhe buLL
cheeks 8uL lL was Lhe second day of 8usslan keLLlebell CerLlflcaLlon (8kC) and we were pracLlclng
consLanL Lenslon one of several Lechnlques lnLended Lo lncrease sLrengLh ouLpuL ln Lhls case we
spoLchecked each oLher wlLh punches avel now a uS clLlzen and sub[ecL maLLer experL Lo Lhe
uS SecreL Servlce CounLer AssaulL 1eam wandered Lhe ranks conLrlbuLlng [abs where needed
1wo hours earller avel had asked Lhe aLLendees for someone sLuck aL a 1rep maxlmum ln Lhe one
arm overhead press Pe Lhen proceeded Lo Lake Lhe volunLeer from 33 lbs Lo 72 lbs ln less Lhan flve
mlnuLes a 26 sLrengLh lncrease 1ranslaLed lnLo more famlllar Lerms Lhls would represenL a [ump
ln onerepeLlLlon max from 106 pounds Lo 144 pounds ln Lhe barbell mlllLary press
1here were dozens of such demonsLraLlons LhroughouL Lhe weekend and each was lnLended Lo
relnforce a polnL sLrengLh ls a sklll
noL only ls sLrengLh a sklll buL lL can be learned qulckly
l dldn'L reallze how qulckly unLll several monLhs laLer when avel lnLroduced me Lo a curlous sprlnL
coach 8arry 8oss
8educlng Lhe lrreduclble
ln 2003 Allyson lellx was a 17yearold hlgh school sLudenL
ln Lhe space of 12 monLhs she broke all of Marlon !ones's hlgh school records ln Lhe 200 meLers
wenL on Lo run Lhe fasLesL 200 meLers ln Lhe world and Lhen became Lhe flrsL hlgh school aLhleLe Lo
go dlrecLly lnLo professlonal Lrack
Per coach was 8arry 8oss
8oss has spenL Lhe lasL 20 years looklng for Lhe mosL eleganL answer Lo one of Lhe blggesL quesLlons
ln all of sporLs how do you make humans as fasL as posslble?
Pls soluLlon has been Lo reduce Lhe lrreduclble beyond even whaL l LhoughL posslble As l wrlLe Lhls
over frled calamarl and clopplno aL llsherman's Wharf ln San lranclsco (lL's SaLurday) l sLlll can'L
belleve LhaL l've galned more Lhan 120 pounds on my maxlmum deadllfL ln less Lhan Lwo monLhs
wlLh less Lhan 10 pounds of welghL galn lL's easlly Lhe fasLesL sLrengLh lncrease l've ever
experlenced
ln 8arry's world lL's noLhlng speclal
Pere ls a qulck look aL Lhree of hls aLhleLes LhaL you mlghL flnd surprlslng
Pls besL female mulLlevenL aLhleLe has deadllfLed 403 pounds aL a bodywelghL of 132 pounds (See
her phoLo ln Lhls chapLer)
Pls besL female dlsLance runner has deadllfLed 380 pounds aL a bodywelghL of 138 pounds
Pls youngesL male llfLer 11 years old has llfLed 223 pounds aL a bodywelghL of 108 pounds
nearly all of hls aLhleLes lncludlng women can llfL more Lhan Lwlce Lhelr bodywelghL wlLhouL wrlsL
sLraps and all have galned less Lhan 10 of addlLlonal bodywelghL Lo geL Lhere
1he klcker Lhese resulLs were achleved wlLh less Lhan 13 mlnuLes of acLual llfLlng Llme (Llme under
Lenslon) per week
lrom ac 10 LlLles ln shoL puL Lo gold medals ln Lhe 4100meLer relay 8arry's unusual meLhods are
redeflnlng whaL ls posslble ln Lhls chapLer l'll explaln how he does lL ln sprlnLlng and how you can
do Lhe same ln Lhe gym or ln your sporL
1he LfforLless Superhuman roLocol
1he Lralnlng proLocol for Allyson lellx ln 2003 conslsLed of Lhe followlng Lhree Llmes per week


- uynamlc sLreLchlng before each sesslon (overunders" deLalled laLer)
- Cne of Lhe followlng flve mlnuLes resL beLween seLs
- 8ench press1 23 seLs of 23 reps or
- ushups 1012 reps2
- ConvenLlonal deadllfL Lo knees 23 seLs of 23 reps aL 8393 of 1repeLlLlon max (18M) 8ar does
nC1 go hlgher Lhan Lhe knee and ls dropped from LhaL helghL raLher Lhan reLurned Lo Lhe ground by
Lhe aLhleLe uropplng and Lherefore avoldlng Lhe eccenLrlc lowerlng porLlon ls crlLlcal for reduclng
hamsLrlng ln[urles when also dolng sprlnL Lralnlng 1lme under Lenslon should be less Lhan 10
seconds per seL lor
deadllfL seLs - lyomeLrlcs are performed lmmedlaLely afLer Lhe end of each seL (box [umps3 of
varlous helghLs 46 reps)
- 1ake flve mlnuLes resL ln beLween seLs wlLh Lhe flvemlnuLe counLdown sLarLlng afLer plyomeLrlcs
- Core exerclse 33 seLs of 33 reps (lsomeLrlc holds)
- SLaLlc sLreLchlng





1he workouL Allyson used was predlcaLed on research LhaL suggesLed greaLer ground force supporL
(applylng force Lo Lhe ground aL landlng) raLher Lhan shorLer leg swlng Llmes4 enabled runners Lo
reach fasLer Lop speeds 1he amounL of supporL force needed Lo lncrease speed by one meLer per
second ls equal Lo oneLenLh Lhe bodywelghL SkeleLal muscle ls a very effecLlve generaLor of force
Cne kllogram can produce enough force Lo supporL 44 kllograms of mass
revlously coaches belleved LhaL a reducLlon ln fuel supply Lo Lhe muscle was Lhe cause of speed
drops 8esearch has slnce shown LhaL Lhe real cause of speed loss ls Lhe lnablllLy of Lhe flbers Lo
supply sufflclenL Lenslon
lf you need more Lenslon you need more sLrengLh
An ellLe aLhleLe wlll lmpacL Lhe ground wlLh approxlmaLely Lwo Llmes Lhelr mass whlle recelvlng an
equal amounL of push back from Lhe ground Massspeclflc supporL forceLhe force muscles
generaLe ln response Lo lmpacLcan exceed flve Llmes Lhe bodywelghL of Lhe ellLe aLhleLe and ls
dellvered Lo Lhe ground ln approxlmaLely 003 seconds keep ln mlnd LhaL Lhls ls on one leg aL a Llme
All oLher Lhlngs equal Lhe sLronger runner wlll wln











1he followlng sequence of phoLographs courLesy of Mlke LamberL edlLor of owerllfLlng uSA
magazlne shows Lhe lncredlble Lamar CanL Lamar a member of Lhe lnLernaLlonal owerllfLlng
lederaLlon Pall of lame was Lhe flrsL person Lo deadllfL flve Llmes hls bodywelghL ln compeLlLlon
661 pounds (300 kllograms) aL a bodywelghL of 132 pounds (60 kllograms)
Pere's how he does lL



8arry has hls aLhleLes drop Lhe welghL aL Lhe Lop of Lhe kneecaps (fourLh phoLo ln Lhe serles) Lo avold
hamsLrlng ln[urles whlch ls also lllusLraLed ln Lhe below plcLures



Pls aLhleLes are LaughL Lo avold sLralghLenlng Lhe legs premaLurely and Lo also malnLaln a perfecLly
sLralghL back3 as lf plnchlng a walleL beLween Lhelr shoulder blades



1hls sLrengLh Lralnlng proLocol allows runnlng lmmedlaLely afLer sLrengLh Lralnlng6 ellmlnaLlng Lhe
need for a Llmeconsumlng spllL Lralnlng no llfLs are done Lo fallure
8esldes overunders" performed prlor Lo Lhe flrsL exerclse Lhere are no warmups ln Lhe workouL7
Cverunders are execuLed as follows
uslng a power rack or hurdles seL one pln/hurdle Lo approxlmaLely 3032 lnches and Lhe oLher aL
walsL helghL SquaL low enough Lo sLep sldeways under Lhe lower pln/hurdle Lhen lmmedlaLely sLep
over Lhe hlgher one8 1haL ls one repeLlLlon uo noL use your hands or puL Lhem on your legs 8epeaL
slx Lo seven Llmes 1hen move dlrecLly lnLo work seLs 8arry has hls aLhleLes llfL Lhe heavlesL load of
an exerclse flrsL followed by seLs wlLh llghLer loads lf needed
1o esLlmaLe your 1rep max (18M) ln a glven exerclse [usL mulLlply your 3rep max welghL x 12
1he 8aslc 8ule Less 1han 10 Seconds
As a general guldellne we don'L wanL Llme under Lenslon for exerclse seLs Lo exceed 10 seconds as
we wanL Lo mlnlmlze lacLlc acld producLlon
1hough lacLlc acld (ofLen felL as muscle burn") can be helpful ln some clrcumsLances lL can also
delay recovery ln cases where aLhleLes need Lo hlL benchmarks ln shorL perlods of Llme 8arry wanLs
Lo reLaln Lhelr ablllLy Lo do Lhe same workouL for flve sLralghL days
1hls approach ls noL llmlLed Lo sprlnLlng9
Cne nonrunner example ls Skyler McknlghL who needed Lo bench 223 pounds 20 Llmes Lo be a
sLarLer for Lhe San !ose SLaLe fooLball Leam 1here was [usL one problem he could only compleLe
Lhree reps and had Lhree weeks unLll Lhe LesL Pe had only 13 workouL days Lo make Lhe mark llve
days a week he dld flve seLs of Lwo repeLlLlons wlLh flve mlnuLes' resL beLween seLs Pe lncreased
Lhe welghL buL dld noL lncrease Lhe repeLlLlon range
Cn LesL day he compleLed 18 reps and yes Lhe coach was shocked enough Lo glve hlm a sLarLlng
poslLlon
Conslder anoLher seL of resulLs from Creg Almon sLrengLh consulLanL Lo Lhe Chlnese naLlonal speed
skaLlng Leam


uear 8arry
l would [usL llke Lo glve you an updaLe as Lo how my skaLers have performed Lhls year from swlLchlng
Lo a ueadllfL based proLocol
1he Chlnese women's Leam has won more Lhan 10 gold medals ln Lhe sprlnL caLegorles (300 1000m)
as well as 10 more sllver and bronze comblned We now have 3 skaLers LhaL skaLe 44 seconds or
beLLer ln Lhe 300m and broke Lhe world record ln Lhe lasL compeLlLlon
lL was Lough Lo convlnce Lhe coach Lo swlLch buL afLer several days of conversaLlon she agreed Lo Lry
lL Cur women skaLers have lncreased Lhelr deadllfL by an average of 113 pounds over Lhe lasL 33
monLhs and Lhe resulLs speak for Lhemselves
1hanks agaln
Creg
1he new and lmproved 1rlnlLy
WhaL has 8arry reflned and lmproved slnce Allyson's recordbreaklng performances ln 2003?
8ased on Lhe laLesL research he has narrowed hls sprlnLspeclflc program Lo Lhree slmple and
sequenLlal Lralnlng goals


1 CompeLlLlon condlLlonlng
2 Maxlmal sLrengLh
3 Maxlmal speed


lor each 8arry relles on Lhe core phllosophy of coach Penk kraal[enhof uo as llLLle as needed noL
as much as posslble" All Lhree ob[ecLlves requlre (LhaL ls demand) less workload Lhan commonly
LhoughL necessary
CCML1l1lCn CCnul1lCnlnC
1ralnlng for Lhe flrsL goal condlLlonlng draws heavlly from a sLudy LlLled LnergeLlcs of PlghSpeed
8unnlng lnLegraLlng Classlcal 1heory and ConLemporary CbservaLlons" flrsL publlshed ln 2004
1hls sLudy provldes Lhe AS8 speed algorlLhm a maLhemaLlcal formula paLenLed by 8lce unlverslLy
LhaL clalms Lo predlcL runnlng Llmes for any lndlvldual (noL [usL a Lralned aLhleLe buL any lndlvldual)
for dlsLances ranglng from a few meLers up Lo a mlle lncredlbly lL's proven more Lhan 97 accuraLe
for every runner 8arry has LesLed 1he algorlLhm also shows Lhe level of a runner's condlLlon
1he mlnlmum basellne condlLlonlng for aLhleLes engaged ln runs of less Lhan a mlle ls approxlmaLely
42 meLers per second 1hls equaLes Lo a 100meLer run Llme of no more Lhan 238 seconds
Pow do you geL aLhleLes Lo Lhls basellne? 8elleve lL or noL by walklng 1he prescrlpLlon ls slmple
walk as fasL as posslble for 13 mlnuLes Lhree sesslons per week 1he walk ls seven and a half mlnuLes
ouL and Lhe same Llme back 1hls doesn'L sound dlfflculL and lL lsn'L aL flrsL 1he challenge ls LhaL
Lhe aLhleLe musL walk furLher ouL aL each sesslon and sLlll reLurn ln Lhe same seven and a half
mlnuLes
Walk as fasL as posslble" means LhaL Lhe aLhleLe should sLrongly and perslsLenLly wanL Lo [og Pe or
she ls experlenclng exLreme lnefflclency ln locomoLlon and LhaL's Lhe polnL
lf you don'L have enough flaL ground (a Lrack ls ldeal) Lo walk seven and a half mlnuLes sLralghL ouL
and back [usL use a seL dlsLance (flve blocks for example) and maLch Lhe number of lengLhs ln Lhe
second seven and a half mlnuLes
AfLer four weeks of Lhls Llmed walklng (Lhree sesslons of 13 mlnuLes per week) Lhe aLhleLe has
accompllshed Lhe flrsL goal reachlng basellne condlLlonlng for compeLlLlon
lL seems lmposslble buL reserve [udgmenL unLll you see some of Lhelr resulLs descrlbed laLer ln Lhls
chapLer
MAxlMAL S18LnC1P
nexL 8arry geLs hls aLhleLes sLrong 8eally really sLrong
Pls currenL proLocol ls slmllar Lo whaL Allyson used ln 2003 buL Lhe exerclses have been furLher
reflned and llmlLed noLlce LhaL 23 seLs of 23" has been replaced wlLh 1 seL of 23 [ 93 18M
followed by 1 seL of 3 [ 83 18M" for boLh Lhe bench press and deadllfL
8emlnder Lake flvemlnuLe resL perlods beLween seLs and Lhe counLdown sLarLs afLer compleLlon of
plyomeLrlcs
1he followlng general workouL LemplaLe would be performed Lhree Llmes per week for mosL aLhleLes
(eg Monday Wednesday and lrlday)


1 uynamlc sLreLch before each sesslon overandunders 67 reps no more Lhan 3 mlnuLes no
sLaLlc sLreLchlng
2 Cne of Lhe followlng aL each sesslon (Llme under Lenslon should be less Lhan 13 seconds per seL)


8ench press 1 seL of 23 [ 93 18M followed by 1 seL of 3 [ 83 18M or
ushups 1012 reps (same as ln earller program)
lf you choose bench press and lf equlpmenL permlLs perform plyomeLrlcs (four Lo flve reps)
lmmedlaLely afLer benchpress seLs



lace Lwo 612lnchhlgh boxes [usL ouLslde of shoulder wldLh lrom Lhe fully lowered poslLlon
beLween Lhe boxes (chesL on Lhe floor) [ump up onLo Lhe boxes by fully exLendlng your arms as
qulckly as posslble exLend your arms fully agaln on Lop of Lhe boxes Lhen drop back down lnslde Lhe
boxes lnLo Lhe fully down poslLlon !usL as wlLh box [umps lL ls crlLlcal Lo keep ground conLacL as
shorL as posslble
lf Lhe plyomeLrlcs hurL your shoulders (as Lhey dld mlne) or are Loo lnconvenlenL Lhe program sLlll
works well wlLhouL Lhem


3 ueadllfL10 1 seL of 23 [ 93 18M followed by 1 seL of 3 [ 83 18M Same rules as before llfL
Lo Lhe knees and Lhen drop lf you're noL pracLlclng hlghspeed runnlng lowerlng ls flne lyomeLrlcs
are performed wlLhln one mlnuLe afLer each seL of deadllfLs box [umps of varylng helghLs [umplng
rope or even a few shorL fasL 10meLer runs lf space ls avallable llrsL cholce ls Lwo Lo four 1013
meLer sprlnLs 1hls provldes aL leasL Lwo Llmes bodywelghL borne by each leg upon lmpacL Second
cholce ls flve Lo seven 1218lnch box [umps
4 Core exerclse Lhe 1orLure 1wlsL 33 seLs of 33 reps (30 seconds beLween seLs)


lor Lhe core 8arry now only uses one exerclse Lhe 1orLure 1wlsL Lvery slngle Lralnee who uses lL
haLes lL 1o perform Lhe 1orLure 1wlsL seL yourself perpendlcular on a bench so LhaL you look llke a
cross from above Pold your feeL under a pole ln a power rack or worsL case under anoLher
bench11



uoes Lhls look llke a bulky powerllfLer? no lL looks llke a normal hlgh school glrl normal excepL LhaL
she's 132 pounds and can deadllfL 403 pounds! Poly emasculaLlon 8aLman!
8emaln parallel Lo Lhe ground for each seL and come up Lo slLLlng poslLlon for 30 seconds of resL
beLween seLs SLarL wlLh Lhree seLs Lhree reps of Lhree seconds on each slde ?our flrsL sesslon
would look llke Lhe followlng
SL1 1
1urn fully Lo Lhe rlghL slde and hold for Lhree seconds
1urn Lo Lhe lefL slde and hold for Lhree seconds
8epeaL Lwo more Llmes for a LoLal of 3x Lhreesecond holds per slde
SlL up and resL 30 seconds
8epeaL for Lwo more seLs
rogresslon ln fuLure workouLs gradually lncrease up Lo flve seLs of Lhreesecond holds Lhen
lncrease Llme one second aL a Llme up Lo a maxlmum of 13second holds for flve seLs (each seL 3
holds per slde)
1hls concludes Lhe workouL
1oLal workouL Llme lncludlng resL less Lhan 60 mlnuLes
1oLal Llme under Lenslon per workouL less Lhan 3 mlnuLes
leellng aL workouL concluslon exhllaraLed lnsLead of exhausLed






8arry suggesLs Lhe sumo deadllfL lnsLead of Lhe convenLlonal deadllfL whenever posslble 1he pull
dlsLance ls shorLer and Lhe lowerback poslLlon ls safer
1he followlng sequence of phoLographs also courLesy of Mlke LamberL from owerllfLlng uSA show
Lhe lncredlble Mlke 8rldges who was consldered by many Lo be Lhe besL poundforpound
powerllfLer ln Lhe world durlng hls prlme Pe domlnaLed Lhree dlfferenL welghL classes and even
now ln hls flfLles he regularly deadllfLs more Lhan 600 pounds
keep ln mlnd LhaL 8arry's aLhleLes drop Lhe welghL when Lhe bar reaches Lhe Lop of Lhe kneecaps
(here Lhe fourLh phoLo) noLlce LhaL llke Lamar Mlke ls looklng up aL almosL exacLly 43 degrees Lhe
enLlre Llme unLll compleLlon






MAxlMAL SLLu
llnally once 8arry's aLhleLes are sLrong he makes Lhem fasLer
lf you have no lnLeresL ln runnlng you can sklp Lhls secLlon and [usL read Lhe sldebars 8uL lf noLhlng
else Lhe compeLlLlon anecdoLe aL Lhe end ls fun Lo read now back Lo our sLory
Lach aLhleLe runs Lwo Llme Lrlals Lo sLarL 1he shorL Lrlal (11) ls a flyln" 20meLer run and Lhe long
Lrlal (12) ls a run of 300 meLers lor 11 Lhe aLhleLe runs a 40meLer dash buL only Lhe second 20
meLers are Llmed lor 12 Lhe aLhleLe has a flvemeLer run up Lo Lhe llne and Lhen a Llmed 300
meLers ln boLh cases Lhe runners should already be close Lo Lop speed when Lhey cross Lhe sLarL
llne
Cnce he has Lhese Lwo Llmes 8arry plugs Lhe numbers lnLo Lhe AS8 algorlLhm whlch glves hlm a
preclse dlsLance and Llme Lo run for each runner 1hls dlsLance/Llme wlll form Lhe basls for Lhelr
speed workouL lor evenLs of 400 meLers or less 8arry's aLhleLes do no Lralnlng runs longer Lhan 70
meLers
1he deLermlned x dlsLance performed under Llme ?" can be LhoughL of as one repeLlLlon" and reps
are performed unLll Lhe runner cannoL compleLe Lhe dlsLance ln Lhe Llme alloLLed or cannoL
compleLe 10 repeLlLlons under a predeLermlned LoLal Llme (a Llmed seL" of 10 repeLlLlons)
Lxceedlng Llme ln elLher case marks Lhe end of Lhe workouL
Pere ls a realworld example from a runner named ScoLL


20meLer flyln 188 seconds
300meLer flyln 3600 seconds
1he workouL dlsLances are Lhen randomlzed beLween 13 meLers and 33 meLers such as 33 meLers
337 seconds 1hls means LhaL ScoLL's workouL ls a serles of 10 runs of 33 meLers LhaL musL noL
exceed 337 seconds each lourmlnuLe resLs are Laken ln beLween runs
lf ScoLL does noL run under 337 ln hls flrsL aLLempL he ls glven one more opporLunlLy Lo make lL on a
second run lf he exceeds hls Llme on Lhls second run or any rep" before hls 10Lh hls workouL ls
flnlshed for LhaL day
1hls ls a sharp conLrasL Lo convenLlonal meLhods
SprlnL coaches usually Lell Lhelr runners Lo run repeaLs" aL a parLlcular dlsLance and aL a parLlcular
speed A Lyplcal workouL prescrlpLlon mlghL be 10 100meLer runs aL 80 of Lop speed"
unforLunaLely no one knows when he or she ls runnlng aL 80 or any oLher percenL for LhaL maLLer
Coaches also prescrlbe socalled overdlsLance" runs Lo lmprove speed endurance" 1hls ls anoLher
added sLress LhaL 8arry does noL lncorporaLe
8uL how does hls approach measure up ln compeLlLlon?
keep ln mlnd LhaL hls aLhleLes' average repeaL runnlng dlsLance ls under 40 meLers and LhaL he's
compleLely ellmlnaLed Lralnlng runs of over 70 meLers for evenLs of 400 meLers or less 1hls ls
sacrllege ln many corners of Lhe Lrack and fleld world uesplLe Lhls mlnlmallsmor more accuraLely
because of lLLhe resulLs speak for Lhemselves
Cne of hls hlgh school female aLhleLes cuL Lwo seconds off her 400 meLer one and a half seconds off
her 300 lnLermedlaLe hurdles (lM) and dropped her 100 meLer from 1333 Lo 1273 seconds 1hough
lL's hard for nonsprlnLers Lo appreclaLe dropplng from 1333 Lo 1273 ls a huge lmprovemenL for
such a shorL anaeroblc evenL where mllllseconds maLLer
Per average repeaL dlsLance (her rep" dlsLance) was a mere 33 meLers and she ls by no means a
novlce She had been runnlng for slx years
Per preLrack season condlLlonlng was [usL 13 mlnuLes of fasL walklng Lhree days per week Per goal
was Lo lncrease Lhe dlsLance covered (buL never Lhe Llme) each sesslon She her dad and her Leam
coach doubLed she'd ever be able Lo run a compeLlLlve 400meLer or 300meLer hurdle 1he low
volume almosL drove her Lo panlc
1he ouLcome Lhe flrsL meeL of Lhe year she beaL Lwo runners ln Lhe 300 hurdles she had noL besLed
ln Lhe prevlous Lwo Lrack seasons
AfLer waLchlng her agalnsL Lhe compeLlLlon her Lrack coach Lold her dad never agaln wlll l make my
sprlnLers pracLlce over 70 meLers!"
She also welghs 119 pounds and deadllfLs 340 pounds
1he paradlgm ls shlfLlng and Lhe wrlLlng ls on Lhe wall worklng smarLer beaLs worklng longer
wheLher ln Lhe welghL room or on Lhe Lrack






by avel 1saLsoullne
ALhleLes ofLen mlss Lhe polnL of sLrengLh Lralnlng
Some confuse lL wlLh condlLlonlng CLhers confuse Lhemselves wlLh powerllfLers 1he barbell ls noL
Lhere Lo make you a beLLer man (or woman) by LesLlng your meLLle 1haL ls whaL Lhe courL Lhe fleld
or Lhe maL ls for 1he barbell ls Lhere Lo glve you a sLrengLh advanLage over an opponenL of equal
sklll
SLrengLh Lralnlng cannoL lnLerfere wlLh Lhe pracLlce of your sporL 1hls ls Lhe polnLLhe mosL
lmporLanL polnLLhaL many sLrengLh and condlLlonlng coaches somehow mlss
1he cruclal prlnclple ls Lo llfL heavy buL noL hard 1hls ls where Lhe rule of 10 reps" can be applled


1 use Lwo Lo Lhree global" compound exerclses (eg Lhe deadllfL and Lhe bench press)
2 LlfL Lhree Llmes a week (eg Monday Wednesday and lrlday)12 uo your condlLlonlng and
supplemenLary work on separaLe days pracLlce your sporL skllls slx days a week and Lake one day off
compleLely
3 locus on seLs of Lwo or Lhree reps 1wo reps ls Lhe mosL preferred rep cholce of Lhe 8usslan
naLlonal WelghL LlfLlng 1eam
4 ln all cases compleLe approxlmaLely 10 reps per llfL per workouL (eg Lhree seLs of Lhree flve seLs
of Lwo eLc)
3 never Lraln Lo fallure and always leave aL leasL one Lo Lwo reps ln Lhe bank"
6 8esL for flve mlnuLes beLween seLs
7 llnlsh your workouL feellng sLronger Lhan when you sLarLed


1he goal ls Lo bulld as much sLrengLh as posslble whlle sLaylng as fresh as posslble for your sporL
When l worked wlLh Marla Sharapova l had her do a few slngles doubles and Lrlples of pullups
plsLols13 hard pushups !anda slLups and noLhlng else 1he fuLure Wlmbledon sLar had plenLy of
condlLlonlng from her dally Lennls pracLlce and Lhe lasL Lhlng she needed was faLlgue and ln[urles
from her sLrengLh reglmen
8uL whaL abouL less frequenL Lralnlng?
Less frequenL Lralnlng Lhan Monday Wednesday and lrlday (le once a week) ls noL ldeal for an
aLhleLe even lf lL bullds sLrengLh and consumes less Llme uS powerllfLlng records ln Lhe 1980s and
1990s leave no doubL LhaL you can achleve a worldclass squaL by Lrashlng yourself once a week 8uL
you wlll noL walk well afLerward Lvery Llme you llfL you wlll geL as sore as a newble 1hls lsn'L a blg
deal for a powerllfLer buL lL's very bad news for a boxer or someone who needs Lo Lraln ln Lhe
subsequenL 48 hours
Can more volume bulld sLrengLh?
Cf course 1he lconlc Smolov squaL cycle a 13week nlghLmare calls for a gruesome 136 reps per
week durlng Lhe flrsL monLh! 1he cycle dellvers beyond anyone's wlldesL dreams Cne man l knew
added 103 pounds Lo hls squaL ln 13 weeks of Smolov and peaked ln Lhe mld600s drugfree Pls
galns are noL aLyplcal 8uL lL Lakes lLs Loll ?ou wlll be so sore and exhausLed LhaL Lhe only sporL" you
could pracLlce aL Lhe same Llme ls chess 1he Smolov ls a speclallzed program for an aLhleLe who does
noL have any skllls Lo pracLlce ouLslde of Lhe gym An excepLlon would be an aLhleLe who musL galn a
loL of muscle mass ln Lhe offseason such as a fooLball llneman
Canadlan Lrack coach Charlle lrancls's approach Lo sLrengLh Lralnlng Lhe lnfamous sprlnLer 8en
!ohnson ls very lllumlnaLlng 1he sprlnLer sLayed wlLh low reps and low volume eg Lo 6002/614
(seLs/reps) ln Lhe below parallel box squaL and 3833/2 ln Lhe bench press 1he 173pound !ohnson
evenLually benched over 400 pounds and lrancls was convlnced he was good for 440 8uLpay
aLLenLlon!Lo avold ln[ury Lhe sharp coach never maxed hls aLhleLe 1hls obvlously dld noL prevenL
!ohnson from breaklng hls personal records WlLhouL maxlng
lrancls's lnseason sLrengLh Lralnlng was ln llne wlLh Lhe 8usslan school nlkolay Czolln one of Lhe
foundlng faLhers of SovleL sporL sclence recommends cuLLlng back lnseason llfLlng volume Lo 2/3 of
offseason llfLlng volume wlLhouL reduclng welghL lrancls downshlfLed !ohnson from Lwo seLs of slx
wlLh 600 ln Lhe squaL Lo Lwo seLs of doubles or Lrlples a 1/2 Lo 2/3 reducLlon of Lhe already low
volume 1hls reducLlon allowed !ohnson Lo geL exLra fresh for Lhe season wlLhouL loslng hls sLrengLh
lrancls qulpped LhaL 8en was never far from sLrengLh and speed" lndeed he was noL pushlng as
hard buL he was sLlll handllng 600 pounds
lrancls dld Lhe opposlLe of mosL coaches nlneLy percenL of my Llme ls spenL holdlng aLhleLes back
Lo prevenL overLralnlng and only 10 percenL ls spenL moLlvaLlng Lhem Lo do more work"
23 ls a greaL rep range Lo emphaslze LhroughouL an aLhleLe's program 43 ls where neural Lralnlng
and musclebulldlng meeL whlch means you could end up wlLh some hyperLrophy 1hls ls ouL of Lhe
quesLlon ln welghLclassbased sporLs llke boxlng
SLeve 8accarl sLrengLh coach exLraordlnalre Lo Lop flghLers llke Lhe ulC's !oe Lauzon agrees wlLh Lhe
heavy buL noL hard approach
ln my oplnlon 'easy' sLrengLh Lralnlng ls Lhe only producLlve way a compeLlLlve flghLer can sLrengLh
Lraln 8uL mosL people Lhlnk lf you don'L break a sweaL lL musL noL work 1hls used Lo boLher me a
loL buL noL anymore because l Lhlnk lL ls one reason why my flghLers wln so much"
Concludes 8accarl
SLrengLh Lralnlng ls llke puLLlng Lhe money ln Lhe bank Lo Lake lL ouL on Lhe flghL day"
Save Lhe faLlgue for your sporL











lf you're looklng for an abdomlnal exerclse wellsulLed Lo power developmenL wlLhouL bulk look no
furLher Lhan Lhe !anda slLup
avel has been able Lo reglsLer conLracLlons ln excess of 173 MvC (maxlmal volunLary lsomeLrlc
conLracLlon) for Lhe recLus abdomlnls aL ur SLuarL McClll's laboraLory performlng Lhe !anda slLup
wlLh a devlce called approprlaLely enough Lhe Ab avellzer Some sclenLlsLs Lheorlze LhaL Lhe
downward conLracLlon of Lhe hamsLrlngs forces Lhe hlp flexors Lo relax whlch largely prevenLs Lhem
from helplng wlLh Lhe movemenL Lrgo more Lhan 100 MvC of Lhe remalnlng workhorse Lhe
recLus abdomlnls



1o perform Lhe !anda slLup wlLhouL any equlpmenL do Lhe followlng
1 - Loop a Lowel around your calves and have a Lralnlng parLner pull on lL llghLly aL a 43degree
upward angle Lrylng Lo llfL your feeL
Cr less ldeal buL pracLlcal for solo use
- Wrap a reslsLance band around Lhe knob of an open door and wrap Lhe band around your calves
ensurlng a downward 43degree angle
1hen
2 - 8rlng your Lallbone and your navel LogeLher and slowly slL up wlLhouL allowlng your feeL Lo llfL
up or Lo sllde Loward you
lL's much harder Lhan lL looks even lf you can do 30 normal slLups don'L be surprlsed lf you can'L
compleLe a slngle proper !anda slLup ln Lhe beglnnlng
ln Lhls case sLarL wlLh lowerlng from Lhe Lop poslLlon (negaLlves) only
1he rule of 10 reps" can be applled here lor lnsLance you mlghL sLarL wlLh flve seLs of Lwo (3 2)
negaLlves and Lhen progress Lhrough Lhe followlng rep schemes as you geL sLronger 2323 (2323"
means four seLs LoLal 2 reps 3 reps 2 reps and 3 reps) Lhen 343 Lhen 233 and Lhen 2 3 Cnce
you can do Lhese negaLlves under conLrol you can sLarL dolng full reps uslng Lhe same progresslon or
anoLher rule of 10" comblnaLlon
8emember Lo malnLaln a conLlnual speed for negaLlves don'L sLay ln one spoL forever and Lhen free
fall Lo Lhe floor Pold on Lo someLhlng wlLh your hands lf necessary such as a Lable leg or a reslsLance
band around a door knob











Chronoblology" ls Lhe sclence of lnvesLlgaLlng LlmedependenL changes ln physlology
Muscle sLrengLh and shorLLerm power ouLpuL peak ln Lhe early evenlng (400600 M) whlch
colncldes wlLh dally maxlmum body LemperaLure13 aln Lolerance aL leasL for arLhrlLls and
flbromyalgla ls also hlghesL beLween 400 and 300 M
8uL 400600 M workouLs never produced Lhe besL resulLs for me l belleve Lhls ls because Lhe
ldeal wlndow depends on clrcadlan rhyLhm and Lherefore wake Llme 1hese varlables are almosL
never accounLed for ln sLudles
lf we assume an average wake Llme of 800 AM for mosL sub[ecLs who have work or classes
beglnnlng aL 900 AM and lf peak power ouLpuL and paln Lolerance ls beLween 400 and 600 M
ln Lhelr sLudles Lhls corresponds Lo 810 hours afLer waklng
l am a nlghL owl and my average wake Llme ls 1100 AM uslng Lhls average16 810 hours afLer
waklng would puL my ldeal wlndow beLween 700 and 900 M
1haL's how l arrlved aL an opLlmal workouL Llme of 700 Lo 900 M whlch has allowed me Lo add
Lwo Lo Lhree repeLlLlons Lo mosL exerclses when uslng less Lhan 83 of a onerepeLlLlon maxlmum
(usually a seL of slx reps or more)
1hls doesn'L mean you have Lo Lraln aL nlghL buL you should keep Lralnlng Llmes conslsLenL so you
can accuraLely gauge progress



1CCLS Anu 18lCkS
Cverunders uynamlc Warmup (wwwfourhourbodycom/overunder) 1hls ls a demo of Lhe hlp
moblllLy movemenLs uslng a slngle bar locus on Lhe slde hurdle (030) and underLhehurdle slde
squaL (130) whlch when alLernaLed consLlLuLe Lhe overunders 8arry recommends as a dynamlc
warmup
underground SecreLs Lo lasLer 8unnlng by 8arry 8oss (wwwfourhourbodycom/underground)
Allyson lellx used Lhls sLrengLh Lralnlng sysLem rlghL before she ran Lhe fasLesL 200 meLers ln Lhe
world back ln 2003
PlghSpeed 8unnlng erformance A new Approach Lo AssessmenL and redlcLlon" by MaLLhew W
8undle 8eed W PoyL and eLer C Weyand (wwwfourhourbodycom/hsrp) 1hls ls Lhe orlglnal sLudy
from 8lce unlverslLy LhaL developed Lhe AS8 speed algorlLhm ln 8arry 8oss's words WhaL Lhey
found was Lhe Poly Crall Lo fasLer runnlng speed"
AS8speed (wwwfourhourbodycom/asr) 1he acLual sprlnLlng program LhaL 8arry 8oss dlscussed ln
Lhls chapLer Any aLhleLe who plays a sporL requlrlng sudden bursLs of forward speed (sprlnLs
baskeLball baseball fooLball soccer eLc) can beneflL Lremendously by uslng Lhls program lL wlll
largely ellmlnaLe Lhe need for hlll runs sled Lowlng parachuLes and all Lhe oLher Lrlcks and Loys
people use Lo geL fasLer
Pow Lo Add 100 ounds Lo ?our SquaL ln 13 Weeks wlLh Lhe Smolov Cycle"
(wwwfourhourbodycom/smolov) 1he Smolov Cycle ls a 8usslan sLrengLh Lralnlng rouLlne deslgned
by MasLer of SporLs S ? Smolov 1hls cycle Lhough complex and very bruLal can easlly add 60100
pounds Lo your squaL ?ou can also download an Lxcel spreadsheeL LhaL's deslgned Lo help you keep
Lrack of your progress durlng Lhe Smolov program (wwwfourhourbodycom/smolovexcel)
laL Crlpz (wwwfourhourbodycom/faLgrlpz) 1hlckbar Lralnlng lncreases grlp sLrengLh fasL 1he
problem ls LhaL Lhlck bars cosL $200 or more 1he soluLlon ls laL Crlpz each Lhe slze of a 8ed 8ull can
(easy for Lravel) whlch sllde onLo normal bars ln Len seconds 1ake a week afLer every four weeks of
heavy Lralnlng Lo use laL Crlpz wlLh llghLer welghLs (l do sLlfflegged deadllfLs) 1rusL me lL wlll be
harder Lhan you Lhlnk





Lnd of ChapLer noLes
1 1o avold shoulder problems do noL lower Lhe bar Lo Lhe chesL buL Lo approxlmaLely 43r (Lhe
wldLh of your flsL) above Lhe chesL use a power rack lf needed and seL Lhe plns aL Lhls polnL uolng
compeLlLlonsLandard llfLs ls of no lnLeresL as hls aLhleLes are Lralnlng for sporLs performance noL
powerllfLlng compeLlLlon
2 Cnce aLhleLes can compleLe 12 sLandard pushups 8arry has Lhem elevaLe Lhelr legs Lo lncrease
reslsLance 1he legs aren'L elevaLed above 30 degrees (relaLlve Lo Lhe floor) because lL would lnvolve
Lhe shoulders more Lhan Lhe pecLorals lor pure runners Lhe exerclse ls for general pecLoral work
raLher Lhan for Lhe purpose of Lhe sporL 1he pecLorals are [usL abouL Lhe only muscle group noL
sLlmulaLed by Lhe deadllfL whlch follows
3 1he ldea ls Lo keep ground conLacL as shorL as posslble on each landlng slx landlngs maxlmum ln
8arry's Lralnlng sesslons Lhese [umps are someLlmes onLo a box someLlmes over a box and sLandlng
Lrlple [ump or broad [ump can also be subsLlLuLed ersonally Lo keep lL slmple l used a sLandard flaL
bench and Lapped boLh feeL on Lhe Lop (raLher Lhan landlng) before reLurnlng Lo Lhe ground
repeaLlng slx Llmes
4 Also referred Lo as Lurnover"
3 Lamar appears Lo be sllghLly roundlng hls back ln hls phoLos buL lL's hls Lhoraclc (upper back) splne
and noL hls lumbar (lower back) LhaL's rounded 1hls upper roundlng ls common ln Lhe convenLlonal
deadllfL when handllng worldclass poundages Mere morLals should malnLaln a flaL back unLll
deadllfLlng well more Lhan Lwo Llmes bodywelghL
6 noLe LhaL Lhe opposlLe ls noL Lrue LlfLlng before runnlng ls flne buL runnlng before llfLlng ls asklng
for ln[urles
7 1hls ls one place where l dlverged from lnsLrucLlons and performed warmup seLs of 12 reps
leadlng up Lo my heavlesL work welghL lf l have an unldenLlfled ln[ury l'd prefer lL Lo blow ouL wlLh
100 pounds lnsLead of 400 1hls ls a Loplc LhaL 8arry and l agree Lo dlsagree on
8 1hls formaL wasn'L pracLlcal aL my closesL gym whlch ls crowded and only has one rack l opLed
lnsLead Lo slmply sLep sldeways over a bench wlLh knees as hlgh as posslble whlch l followed wlLh an
lmmedlaLe parallel squaL and sldesLep LhaL lncreased ln wldLh wlLh each repeLlLlon 1he laLeral
unders" are parLlcularly lmporLanL for lncreaslng hlp moblllLy before heavy sumo" sLyle deadllfLs
whlch boLh 8arry and avel recommend when posslble
9 lL's noL llmlLed Lo 1330yearolds elLher 1ake a look aL rofessor ArLhur uevany and hls verslon
of alacLlc Lralnlng ArL a professor emerlLus of Lhe unlverslLy of Callfornla lrvlne ln economlcs and
maLhemaLlcal behavloral sclences ls 72 years young 6r1r and 203 pounds aL 8 bodyfaL
10 lellx used Lhe convenLlonal sLance wlLh her legs lnslde her arms buL 8arry suggesLs sumosLyle
for Lhose who can perform lL
11 1hls was also lnconvenlenL Lo seL up aL my gym so l elLher used a decllne bench press bench
where l could hook ln my feeL wlLh benL legs or l slmply saL on a 8CSu ball aL home wlLh my feeL
hooked under Lhe couch (be sure Lo welgh down Lhe couch l used a 24kg keLLlebell)
12 lf unable Lo recover Lhe deadllfL can be reduced Lo Monday and lrlday
13 Cnelegged squaLs wlLh Lhe unused leg exLended sLralghL ln fronL of you
14 noLe from 1lm ColncldenLally l've made my greaLesL sLrengLh galns ouLslde of Lhe deadllfL uslng
Lwo work seLs of slx Lwo exerclses per workouL
13 PearL raLebased LesLs of work capaclLy appear Lo peak ln Lhe mornlng because Lhe hearL raLe
responses Lo exerclse are mlnlmal aL Lhls Llme of day
16 lL's lmporLanL Lo use an average noL [usL Lhe wake Llme on a scheduled workouL day

LA1lnC 1PL LLLPAn1
Pow Lo Add 100
ounds Lo ?our 8ench ress
!usL remember somewhere ln Chlna a llLLle glrl ls warmlng up wlLh your max
!lm Conroy Clymplc welghLllfLlng coach
lf you geL Lo 313 you can change Lhe muslc on Lhe lod"
l laughed agaln noL geLLlng Lhe [oke 8uL lL wasn'L a [oke uelranco polnLed a flnger aL Lhe wall
where a large plece of paper was Laped
8ench 313?
SquaL 403?
lay on LSn?
lf noL don'L Louch Lhe lod!
1here was some dlsLance Lo go before l benched 31317 l would have Lo walL Lo puL ulsco uuck on
Lhe loudspeakers
uelranco's boys on Lhe oLher hand had no problem wlLh 313 Pls cadre of beasLs lncluded freaks of
naLure llke 8lch uemers who could benchpress 213 pounds for 39 reps 1haL lmpressed me
lL lmpressed me buL lL dldn'L sLun me
SLunnlng was !oe Ceklovsky who has benchpressed 600 pounds ln compeLlLlon aL 148 pounds
bodywelghL
SLunnlng was ScoL Mendelson who has benchpressed 1031 pounds ln compeLlLlon aL 273 pounds
bodywelghL
1o puL 1031 ln perspecLlve lmaglne loadlng a sLandard gym barbell wlLh 43pound plaLes unLll no
more can flL 1haL ls a measly 883 pounds ScoL has Lo use 100pound plaLes and Lhe LemperedsLeel
bar llLerally bends around hls hands Pe wears a mouLh guard so he doesn'L shaLLer hls LeeLh wlLh
[aw Lenslon and hls vlslon geLs pulled ouL horlzonLally when Lhe bar pauses aL hls chesL
1hese are unusual people 8uL LhaL's a compllmenL ?ou can learn a loL from Lhe exLremes
8ackground on Lhe 8ench My Achllle's Peel
1he bench press has always been my weakesL exerclse lew sporLs requlre much of Lhe chesL and my
prlnclpal sporL of wresLllng pracLlcally made a polnL of neglecLlng lL
Lven on a sLeady dleL of doubles (seLs of Lwo) on 8arry's program my maxlmum bench wouldn'L
budge ln Lhls l was an excepLlon
So l called one of Lhe sages of powerllfLlng Lo seLLle Lhe lssue
MarLy Callagher sLays ouL of Lhe llmellghL buL has long been ln Lhe record books Pe has coached
some of Lhe mosL legendary powerllfLers of all Llme lncludlng Ld Coan klrk karwoskl uoug lurness
Mlke Pall and uan AusLln Coan alone seL more Lhan 70 world records klrk CapLaln klrk" karwoskl
lncreased Lhe lnLernaLlonal owerllfLlng lederaLlon (ll) world record for Lhe squaL an asLonlshlng
100 pounds durlng hls relgn from 903 Lo 1003 pounds and Lhls world record sLlll sLands 16 years
laLer
MarLy ls also a LhreeLlme masLer powerllfLlng world champlon and slxLlme masLer naLlonal
powerllfLlng champlon noL Lo menLlon LhaL he coached Lhe uS powerllfLlng squad Lo Lhe ll world
Leam LlLle ln 1991
Sufflce Lo say he undersLands Lhe subLleLles of Lhe lron game
ln hls words whaL follows was hls poundbypound workouLbyworkouL presclpLlon for me or
anyone who wanLs Lo add 100 pounds Lo Lhelr currenL max ln slx monLhs
LnLer MarLy Callagher
ls lL posslble for a regular fellow wlLh a 200pound bench press Lo add 100 pounds Lo hls bench press
ln slx monLhs? 1he answer ls LhaL whlle lmprobable lL ls noL lmposslble lL requlres eaLlng Lhe
elephanL one blLe aL a Llme
1here are Lhree requlremenLs
8equlremenL #1 A perlodlzed LacLlcal game plan erlodlzaLlon ls anoLher word for progresslve
reslsLance preplannlng LllLe powerllfLers Clymplc welghL llfLers and professlonal aLhleLes use
perlodlzaLlon Lo sLalrsLep Lhelr way upward Lo ever greaLer sLrengLh levels over a speclfled Llme
perlod usually 1216 weeks 8y exproprlaLlng a perlodlzaLlon sLraLegy and applylng lL Lo Lhe bench
press Lhe lmposslble becomes plauslble
1oward Lhe end of hls career klrk karwoskl never mlssed a rep ln any llfL over an enLlre 12week
cycle Can you lmaglne? A man slLs down wlLh a pad and pencll 12 weeks prlor Lo a naLlonal or World
Champlonshlp wrlLes ouL Lhe pro[ecLed poundage reps and seLs for every slngle sesslon for every
workouL for Lhe nexL Lhree monLhs Lhen never mlsses a slngle predeLermlned rep Ld Coan and uoug
lurness could do Lhe same
reclslon ls crlLlcal
8equlremenL #2 no mlssed workouLs
8equlremenL #3 Addlng a slgnlflcanL amounL of muscular bodywelghL
LeL us assume our hypoLheLlcal aLhleLe ls a falrly serlous flLness buff who has several years of
progresslve reslsLance under hls belL and can already benchpress 200 pounds uslng proper
Lechnlque 8egardless lf he ls 6r1r and welghs 200 pounds wlLh a 14 bodyfaL percenLlle or he's
3r6r and welghs 200 pounds wlLh a 30 bodyfaL percenLlle ln order Lo lncrease hls bench press
from 200 pounds Lo 300 pounds lL ls crlLlcal Lo lncrease lean muscle mass Cur man wlll need more
muscular flrepower
Any flLness experL" who Lells Lhe unlnformed LhaL Lhey can add 30 Lo Lhelr bench press ln shorL
order wlLh no welghL galn by uslng (or more llkely purchaslng) some uLoplan benchpress rouLlne ls
elLher deluslonal or a shysLer 1here ls no maglcal myLhlcal exerclse rouLlne LhaL wlll mlraculously
add 30 Lo Lhe bench press wlLhouL a concurrenL galn ln muscle mass lL Lakes a 10 lncrease ln lean
muscle mass Lo neL a 30 lncrease ln sLrengLh and LhaL's belng opLlmlsLlc erlod
Cur hypoLheLlcal aLhleLe sLarLs off welghlng 200 pounds and wlll need Lo push hls lean muscle mass
up 1320 pounds over a 26week perlod
8ench press wlll be Lralned once per week and ln each sesslon you wlll Lraln Lhree grlps compeLlLlve
grlp Lhe mosL powerful grlp wlde grlp whlch bullds sLarLlng power and narrow grlp whlch bullds
flnlshlng power
PASL l 12WLLk 8LnCP8LSS C?CLL18



lL's posslble Lo esLlmaLe Lhe grlp wldLhs wlLhouL brlnglng a Lape measure Lo Lhe gym Pere are several
guldellnes keeplng ln mlnd LhaL Lhe narrow smooLh bands on a sLandard Clymplc barbell are 32
lnches aparL
lf you are 3r10r6r Lhe power grlp wlll have Lhe edge of your plnkles [usL lnslde Lhe rlngs
lor someone 3r6r3r9r Lhe power grlp wlll have your hands one handwldLh ln from Lhe rlngs
lf ln doubL Lhe power grlp ls slmply Lhe placemenL LhaL allows you Lo llfL Lhe mosL welghL
LxperlmenL
lor all helghLs from Lhe power grlp Lhe wlde grlp would be one handwldLh ouL ln boLh dlrecLlons
and Lhe narrow grlp would be one handwldLh ln for boLh hands
ln Lhls phase l Lhe aLhleLe [umps hls lean muscle mass upward by 11 resulLlng ln a 30 lncrease ln
Lhe bench press Calorles are meLhodlcally lncreased each week keeplng Lhe lndlvldual anabollc
Pow many calorles? As many as necessary Lo provoke Lhe requlslLe weekly welghL galn Pow much
welghL galn? lf you welgh less Lhan 200 alm for one pound per week of galn lf you welgh 200+ Lwo
pounds per week 1here ls no hard number of calorlesyou [usL need Lo move Lhe scale up
roLeln musL be kepL hlgh 200+ grams per day each and every day
now WhaL? Allke ?eL ulfferenL
Lxperlence has shown Llme and Llme agaln LhaL afLer an aLhleLe has compleLed a successful 12week
cycle galns need Lo be solldlfled Lngaglng ln yeL anoLher power cycle lmmedlaLely afLer a successful
lnlLlal cycle ls doomed Lo fallure 1he naLural lncllnaLlon ls Lo be greedy and conLlnue down Lhe same
paLhLhaL however ls blologlcal sulclde
Sclence and emplrlcal daLa have shown LhaL Lhe body needs 46 weeks Lo reseL and regaln lLs
physlologlcal bearlngs 1he hypoLhalamus gland conLrols bodywelghL body LemperaLure hunger
LhlrsL faLlgue and clrcadlan cycles 1he lnLerlm phase allows Lhe hypoLhalamus gland Lo recallbraLe
and read[usL lL ls equally lmporLanL Lo geL away" from Lhe Lhree benchpress verslons used ln phase
l We also klck Lhe reps upward
1he ldeal lnLerlm phase reLalns bench power by subsLlLuLlng heavy dumbbell presslng for barbell
bench presslng Allowlng Lhe body Lo forgeL" Lhe Lhree exerclses (compeLlLlve grlp bench wlde grlp
bench and narrow grlp bench) makes Lhese movemenLs feel fresh and new when Lhey are
relnsLlLuLed ln phase lll and Lhe Lralnlng effecL ls profound
1he paused flaL dumbbell bench press and Lhe paused lncllne dumbbell bench press are Lhe phase ll
workhorses and are performed LogeLher ln each workouL once per week MalnLaln Lenslon for a one
second pause aL Lhe chesL do noL relax and resL Lhe welghL on Lhe chesL
PASL ll 8LLS1A8LlSP PCMLCS1ASlS19



AfLer Lhe slxweek lnLerlm phase all lnlLlal galns have been solldlfled Lhe aLhleLe's bodywelghL
regulaLlon LhermosLaL has been reseL whlle pushlng sLrengLh has been reLalned 1he body has
forgoLLen" flaL barbell benchlng and when we relnsLlLuLe our classlcal regular/wlde/narrow flaL
bench sLraLegy Lhe Lralnlng effecL ls achleved ChesL arms and shoulders are (once agaln) shocked
lnLo growLh More muscle means a blgger bench
PASL lll ASSAuL1 Cn 300






1hls ls how you can lf you don'L mlss a Lhlng add 100 pounds Lo your bench press ln slx monLhs
1CCLS Anu 18lCkS
1he 8ench ress lnLervlews (wwwfourhourbodycom/bench) WhaL separaLes Lhe 1x bodywelghL
bencher from Lhe 2x? 1he 2x bencher from Lhe 3x? lf you could add one Lhlng Lo mosL Lralnlng
programs whaL would lL be? l asked all of Lhe above quesLlons and more of some of Lhe besL ln Lhe
power buslness lncludlng uave 1aLe !ason lerruggla and Mlke 8oberLson unforLunaLely due Lo
space consLralnLs we couldn'L lnclude Lhem ln Lhe book buL you can flnd Lhem here
1he urposeful rlmlLlve by MarLy Callagher (wwwfourhourbodycom/prlmlLlve) erhaps Lhe slngle
besL book on bodybulldlng powerllfLlng and faLloss LhaL l've read ln Lhe lasL flve years 1hls dlverse
Lour of ellLe physlque enhancemenL covers Lralnlng dleL and oLherworldly anecdoLes from a wlde
casL of characLers lncludlng uorlan ?aLes Ld Coan and klrk karwoskl
owerllfLlng uSA Magazlne (wwwpowerllfLlngusacom) lf you wanL Lo geL serlous abouL Lhe sporL of
powerllfLlngwhere bench squaL and deadllfL maxes are LoLalled ln compeLlLlonowerllfLlng uSA
ls Lhe oldesL and mosL LrusLed source for Lralnlng and gym recommendaLlons lf you have any
deluslons of sLrengLh grandeur flnd an upcomlng meeL ln comlng evenLs" and observe worldclass
powerllfLers llve SLop pufflng ouL your chesL before you walk ln






Mark 8ell owner of SuperLralnlng Cym ln SacramenLo Callfornla can bench press 834 pounds aL 273
pounds bodywelghL
Some worldclass bench pressers use nearconLorLlonlsL form Lo compeLe a full back arch wlLh Lhe
feeL under Lhe hlps (or even closer Lo Lhe head) 1hls shorLens Lhe dlsLance you need Lo pressa
good Lhlng for addlng poundagebuL lL can produce ln[urles ln novlces and lnLermedlaLes
Mark uses a sLable sllghL brldge and places hls feeL flaL on Lhe floor Pe uses Lhls form Lo bench 834
pounds so Lhere's no reason you can'L use lL Lo bench 300 pounds or less
Pere ls Lhe process



1op vlew of seLup



Slde vlew of before and afLer seLup noLlce LhaL hls heels are approxlmaLely under hls knees


1 Lle on Lhe bench wlLh your head half off of Lhe edge
2 1ake your power grlp (Mark has hls rlng flngers on Lhe smooLh bands) llfL your chesL Lo Lhe bar
and plnch your shoulder blades LogeLher as lf holdlng a penny beLween Lhem
3 keeplng your buLL ln place and your shoulders plnched arch your back and push your shoulders
down Loward your hlps20
4 8eseL your back on Lhe bench and alm Lo have Lhe Lop of your head allgned wlLh Lhe edge of Lhe
bench Mark ls Lhe slze of a Lruck and can'L qulLe manage MosL of you wlll noL have LhaL as an
excuse
3 now your shoulders are proLecLed 1hls poslLlon wlll be qulLe uncomforLable and lL should be
6 ?our legs and gluLes should be fully Lensed and your Loes should be pushed lnLo Lhe fronL of your
shoes lf your legs and gluLes wouldn'L be faLlgued afLer 20 seconds you're noL conLracLlng Lhem
hard enough
7 now you're ready for Lhe handoff from a spoLLer never bench alone lf uslng free welghLs21
8 1he spoLLer should uslng an alLernaLlng grlp llke ln Lhe deadllfL (see Lamar's phoLos ln Lhe lasL
chapLer) llfL Lhe bar off Lhe supporLs and help move lL Lo [usL over your nlpples
9 now LhaL you're supporLlng Lhe welghL over your nlpples depress your shoulders fullyas lf you
were sLarLlng a rowlng movemenLbefore bendlng your arms 1he less you have Lo bend your arms
Lo geL Lo Lhe boLLom of Lhe movemenL Lhe safer lL wlll be and Lhe more welghL you wlll be able Lo
llfL



uepresslng Lhe shoulders before bendlng Lhe arms Compare Lhe helghL of Mark's elbows ln boLh
phoLographs Pe's lowered Lhe welghL 34r and hls arms are sLlll sLralghL
10 Crush Lhe bar wlLh your grlp and lower lL Lo Lhe sLernum or hlghesL polnL on your abdomen
Lucklng Lhe elbows a llLLle closer Lo your sldes ln Lhe lowesL 1/2 of Lhe movemenL
11 ress sLralghL up ln Lhe shorLesL llne posslble lf sLruggllng wlLh Lhe welghL you can flare your
elbows sllghLly ouLward ln Lhe Lop 1/2 of Lhe movemenL Lo brlng Lhe welghL Loward Lhe rack whlch
wlll help wlLh full exLenslon








Lnd of ChapLer noLes
17 l had however [usL seL a personal record lL wasn'L Lechnlcal lmprovemenL nor was lL from
LralnlnglL was from dolng max verLlcal [umps beforehand 1hls hyperclocklng of Lhe nervous sysLem
was preclsely why uelranco had me [ump flrsL See Packlng Lhe nlL Comblne"
18 1lm 1he percenLages are provlded Lo help you personallze Lhe program 1ake 140 (70)8 1
seL" for example 140 ls 70 of my sLarLlng 200lb 1rep max (18M) 8uL lf your lndlvldual 18M ls
130 pounds when sLarLlng Lhe program you would slmply mulLlply 13007 Lo arrlve aL 103 lbs LaLer
ln Lhe program lf you see 133" lL means you mulLlply 130133 and use Lhe resulLlng 1993 lbs
for LhaL seL
19 lease noLe LhaL all welghLs are per dumbbell lor example 60 lbs (60)" represenLs 2 60lb
dumbbells whlch LoLal 120 lbs or 60 of Lhe sLarLlng 18M
20 1he movemenL ls llke an uprlghL row as lf you were pulllng Lhe bar up Lo Lhe Lop of your
forehead
21 l know some of you wlll do Lhls anyway lf you do uC nC1 use collars 1hls allows you Lo dump
Lhe welghL one slde aL a Llme lf you geL Lrapped under lL


l8CM SWlMMlnC
1C SWlnClnC

PCW l LLA8nLu 1C SWlM LllC81LLSSL? ln 10 uA?S
l always wanLed Lo be eLer an Lhe boy who never grows up l can'L fly buL swlmmlng ls Lhe nexL
besL Lhlng lL's harmony and balance 1he waLer ls my sky
ClayLon !ones presldenL and CLC of 8ockwell Colllns
Swlmmlng had always scared Lhe hell ouL of me
uesplLe naLlonal LlLles ln oLher sporLs l could barely keep afloaL for 30 seconds 1hls lnablllLy Lo swlm
well was one of my greaLesL lnsecurlLles and embarrassmenLs
l'd Lrled Lo learn Lo swlm almosL a dozen Llmes and each Llme my hearL [umped Lo 180+ beaLs per
mlnuLe afLer one or Lwo pool lengLhs lL was lndescrlbably exhausLlng and unpleasanL
no more
ln Lhe span of less Lhan 10 days l wenL from a LwolengLh (2 20 yards/1839 meLers) maxlmum Lo
swlmmlng more Lhan 40 lengLhs per workouL ln seLs of Lwo and four lrom Lhere l moved Lo one
kllomeLer ln Lhe open ocean Lhen onward Lo one Lo Lwo mlles 1he enLlre progresslon Look less Lhan
Lwo monLhs
1hls chapLer wlll explaln how l dld lL afLer everyLhlng else falled and how you can do Lhe same
AL Lhe end of !anuary 2008 a good frlend lssued a new ?ear's resoluLlon challenge he would go all
of 2008 wlLhouL coffee or sLlmulanLs lf l Lralned and flnlshed an openwaLer onekllomeLer race ln
2008
Pe had grown up a compeLlLlve swlmmer and convlnced me LhaL unllke my oLher selfdesLrucLlve
hablLs masqueradlng as exerclse swlmmlng was a llfe sklll noL only LhaL lL was a pleasure l needed
Lo share wlLh my fuLure chlldren ln oLher words of all Lhe poLenLlal skllls you could learn swlmmlng
was one of Lhe mosL fundamenLal
l agreed Lo Lhe challenge
1hen l Lrled everyLhlng read Lhe besL" books and sLlll falled
klck boards? 1rled Lhem l barely moved aL all and as someone who ls usually good aL mosL sporLs
felL humlllaLed and lefL
Pand paddles? 1rled Lhem My shoulders wlll never forglve me lsn'L swlmmlng supposed Lo be low
lmpacL? SLrlke Lwo
lL conLlnued for monLhs unLll l was prepared Lo concede defeaL 1hen l meL Chrls Sacca formerly of
Coogle fame and now an lnvesLor and LrlaLhleLe ln Lralnlng aL a barbeque and Lold hlm of my pllghL
8efore l had a chance Lo flnlsh he cuL me off
l have Lhe answer Lo your prayers lL revoluLlonlzed how l swlm"
1haL was Lhe Lurnlng polnL
1he MeLhod
Chrls lnLroduced me Lo 1oLal lmmerslon (1l) a meLhod usually assoclaLed wlLh Amerlcan swlm coach
1erry Laughlln l lmmedlaLely ordered Lhe book and freesLyle uvu
ln Lhe flrsL workouL wlLhouL a coach l cuL my drag and waLer reslsLance aL leasL 30 swlmmlng
more laps Lhan ever before ln my llfe 8y Lhe fourLh workouL l had gone from 23+ sLrokes per 20
yard lengLh Lo an average of 11 sLrokes per 20yard lengLh
ln oLher words l was coverlng more Lhan Lwlce Lhe dlsLance wlLh Lhe same number of sLrokes (Lhus
expendlng half Lhe efforL) and Lhere was no panlc or sLress ln facL l felL beLLer afLer leavlng Lhe pool
Lhan before geLLlng ln l couldn'L and sLlll can'L belleve lL
l recommend readlng Lhe 1oLal lmmerslon book afLer waLchlng Lhe uvu as Lhe drllls are nearly
lmposslble Lo undersLand oLherwlse l was unable Lo do Lhe exerclses from pages 110 Lo 130 (l
cannoL floaL horlzonLally and have a weak klck) and became frusLraLed unLll Lhe uvu enabled me Lo
LesL Lechnlque wlLh propulslon
My LlghL 1lps for novlces
Pere are Lhe prlnclples LhaL made Lhe blggesL dlfference for me and plcLures follow


1 1o propel yourself forward wlLh Lhe leasL efforL focus on shoulder roll and keeplng your body
horlzonLal (leasL reslsLance) noL pulllng wlLh your arms or klcklng wlLh your legs 1hls ls
counLerlnLulLlve buL lmporLanL as klcklng harder ls Lhe mosL unlversal suggesLlon for flxlng swlmmlng
lssues
2 keep yourself horlzonLal by keeplng your head ln llne wlLh your splneyou should be looklng
sLralghL down use Lhe same head poslLlon LhaL you malnLaln whlle walklng and drlve your arm
underwaLer vs aLLempLlng Lo swlm on Lhe surface See Shln[l 1akeuchl's underwaLer shoLs aL 049
seconds (wwwfourhourbodycom/shln[ldemo) and naLalle Coughlln's explanaLlon aL 026 seconds
(wwwfourhourbodycom/coughlln) noLlce how llLLle Shln[l uses hls legs 1he small fllck serves only
Lo help hlm Lurn hls hlps and drlve hls nexL arm forward 1hls ls Lhe Lechnlque LhaL allows me Lo
conserve so much energy
3 ln llne wlLh Lhe aforemenLloned vldeo of Shln[l Lhlnk of swlmmlng freesLyle as swlmmlng on
alLernaLlng sldes noL on your sLomach lrom Wlklpedla's 1l page1


AcLlvely sLreamllne" Lhe body LhroughouL Lhe sLroke cycle Lhrough a focus on rhyLhmlcally
alLernaLlng sLreamllned rlghL slde" and sLreamllned lefL slde" poslLlons and consclously keeplng Lhe
bodyllne longer and sleeker Lhan ls Lyplcal for human swlmmers
lor Lhose who have rockcllmbed or bouldered lL's [usL llke movlng your hlp closer Lo a wall Lo geL
more exLenslon 1o LesL Lhls sLand wlLh your chesL Lo a wall and reach as hlgh as you can wlLh your
rlghL arm 1hen Lurn your rlghL hlp so lL's Louchlng Lhe wall and reach agaln wlLh your rlghL arm
Maklng Lhls small roLaLlon you'll galn Lhree Lo slx lnches LengLhen your vessel and you Lravel farLher
on each sLroke lL adds up fasL
8elow ls whaL a full sLroke should look llke demonsLraLed by 1l founder 1erry Loughlln noLlce Lhe
mlnlmal fllck of Lhe legs used Lo roLaLe Lhe hlps and body 1hls sequence of phoLos should be your
blble for efflclenL swlmmlng















4 eneLraLe Lhe waLer wlLh your flngers angled down and fully exLend your arm well beneaLh your
head LxLend lL lower and farLher Lhan you Lhlnk you should 1hls downward waLer pressure on Lhe
arms wlll brlng your legs up and decrease drag lL wlll almosL feel llke you're swlmmlng downhlll
1he flrsL phoLo below lllusLraLes Lhe Lyplcal lnefflclenL reach" and Lhe second lllusLraLes Lhe proper
polnL of enLrance much closer Lo Lhe head



Cnce Lhe arm enLers Lhe waLer lL exLends down aL an angle



uon'L lmplnge Lhe shoulder by llfLlng lL Loo hlgh lf you roLaLe your shoulders properly lL's noL
necessary
3 locus on lncreaslng sLroke lengLh (SL) lnsLead of sLroke raLe (S8) ALLempL Lo gllde farLher on each
downsLroke and decrease Lhe number of sLrokes per lap
6 SLreLch your exLended underwaLer arm and Lurn your body (noL [usL your head) Lo breaLhe lor
each breaLh you should feel Lhe sLreLch ln your laLs (back) on your lower slde as lf you were
reachlng for a cookle [ar hlgh on a shelf a few lnches ouL of reach 1hls wlll brlng your head closer Lo
Lhe surface and make lL easler Lo breaLhe Some LrlaLhleLes Lurn almosL Lo Lhelr backs and face
skyward Lo avold shorL gasps and oxygen debL (Llp from uave ScoLL slxLlme lronman world
champlon)
ln your flrsL pracLlces breaLhe on every oLher sLroke2 Cnce you become more comforLable
breaLhlng on your weak" slde l encourage you Lo pracLlce breaLhlng every Lhlrd sLroke whlch wlll
force you Lo alLernaLe sldes
8emember Lo exhale fully and slowly whlle your face ls underwaLer lf you don'L you'll need Lo
exhale and lnhale when you brlng your head ouL whlch wlll mean feellng rushed swallowlng waLer
and exhausLlng yourself
8emember Lo exhale underwaLer and exLend Lo alr" (vldeo wwwfourhourbodycom/exLendalr)



Look for your hand
7 LxperlmenL wlLh hand swapplng as a drlll lL's dlfflculL Lo remember all of Lhe mechanlcal deLalls
whlle acLually swlmmlng l shorLclrculLed Lrylng Lo follow half a dozen rules aL once 1he slngle drlll
LhaL forced me Lo do mosL oLher Lhlngs correcLly ls hand swapplng
1hls ls Lhe vlsuallzaLlon l found mosL useful focus on keeplng your lead arm fully exLended unLll your
oLher arm comes over and peneLraLes Lhe waLer around Lhe exLended arm's forearm 1hls
encourages you Lo swlm on your sldes exLends your sLroke lengLh and forces you Lo engage ln whaL
ls referred Lo as fronLquadranL" swlmmlng All good Lhlngs 1hls one exerclse cuL an addlLlonal
Lhree Lo four sLrokes off each lap of freesLyle
8 lorgeL abouL workouLs and focus on pracLlce" ?ou are Lralnlng your nervous sysLem Lo perform
counLerlnLulLlve movemenLs noL Lralnlng your aeroblc sysLem lf you feel sLralned you're noL uslng
Lhe proper Lechnlque SLop and revlew raLher Lhan perslsL Lhrough Lhe paln and develop bad hablLs
Cear and CeLLlng SLarLed
8eady Lo glve lL a shoL? lf you have a phobla of swlmmlng you're almosL Lhere uon'L screw lL up by
chooslng Lhe wrong gear or Lhe wrong pool Some closlng recommendaLlons


1 CenLs don'L swlm ln board shorLs l Lrled Lhls ln 8razll and lL's llke swlmmlng wlLh a parachuLe
behlnd you 1errlble CeL some LurosLyle Speedos and sLreamllne 8e cool on Lhe beach and opL for
efflclency ln Lhe waLer
2 CeL good goggles l Lrled Lhem all from Speedo vanqulshers Lo Swedlsh swlm goggles ln almosL all
LesLs l needed Lo LlghLen Lhe varlous sLraps every 100123 meLers Lo prevenL chlorlnaLed waLer from
bllndlng me
l now use noLhlng besldes Lhe muchacclalmed (and rlghLly so) Aqua Sphere kalman goggles whlch
are well sealed and can be LlghLened wlLhouL removlng Lhem from your head Leakage ls nonexlsLenL
1hese are Lhe only goggles l'll ever need
3 SLarL pracLlclng ln a pool LhaL ls shorL and shallow use a lane ln Lhe shallow end (four feeL or less
ln depLh) and opL for a pool LhaL ls no longer Lhan 20 yards lL's easler Lo focus on Lechnlque ln
shorLer pools Cnce l adapLed Lo 20 yards l moved Lo 23 yards and Lhen (once l could do 10 100
yards wlLh 3043 seconds of resL beLween seLs) l moved Lo an Clymplcslzed 30meLer pool
Pard Lo 8elleve
l never ever LhoughL l'd say Lhls buL l love swlmmlng
1hls ls 8lulCuLCuS as l have always PA1Lu swlmmlng now whenever posslble l make Llme Lo do
laps lL's llke movlng medlLaLlon
l'll swlm for Lwo hours and sneak ouL laLer Lo geL ln an exLra sesslon l sLlll can'L belleve lL
WhaL abouL Lhe onekllomeLer openwaLer race? Ch l dldn'L forgeL abouL LhaL l wasn'L able Lo flnd a
pracLlcal race scheduled near me ln Lhe lasL quarLer of 2008 (as much as l would have loved Lo vlslL
8onalre lL was a blL ouL of Lhe way) buL my frlend excused lL lor good reason lour monLhs before
my uecember deadllne l had gone home Lo Long lsland Lo spend my blrLhday wlLh my famlly and
closesL frlends
Cne mornlng l woke up early and wenL Lo Lhe ocean l was calm desplLe Lhe waves and l sLood on
Lhe damp sand aL Lhe edge of Lhe whlLewash looklng ouL for a long Llme 1hen l approached Lhe
llfeguard sLand
Pow far away ls LhaL house?" l asked Lhe llfeguard on duLy polnLlng far down Lhe beach aL a red
roofLop
AlmosL exacLly a mlle"
CreaL 1hanks"
WlLh LhaL l sLarLed walklng and 20 mlnuLes laLer sLopped ln fronL of Lhe red roof l puL on my
kalman goggles Look a few deep breaLhs sald luck lL" aloud gave a sharp klalllke yell and goL ln
Lhe waLer
l swam a mlle alone ln Lhe ocean paclng parallel Lo Lhe beach abouL 100 feeL offshore AlLernaLlng
lefL and rlghL breaLhs every Lhlrd sLroke l enLered a Zenllke sLaLe of almosL supernaLural confldence
lL was odd
l reached Lhe llfeguard sLand and passed lL conLlnulng on anoLher 200 yards or so when l declded Lo
geL ouL of Lhe waLer 1here was no faLlgue and no concern l'd [usL proven my polnL 1o myself
Walklng up Lhe sand l have never been prouder or felL more allve l looked around llke a 21yearold
Mlke 1yson afLer wlnnlng Lhe heavywelghL champlonshlp of Lhe world l was for LhaL momenL klng
of my unlverse Cne of my deepesLseaLed llfelong lnsecurlLles was gone and would never reLurn
1he elaLlon was lndescrlbable
l encourage all of you wheLher you wanL Lo overcome your fears or wln Lhe lronman Lo glve 1l
Lralnlng a LesL drlve lL's Lhe flrsL lnsLrucLlon LhaL's made sense Lo me and ls 100 responslble for Lhe
fasLesL LransformaLlve experlence l've ever had ln Lhe world of sporLs
Ln[oy
1hlnk lL can'L be LhaL easy? Pere are [usL Lwo beforeandafLer responses from LesLers who used Lhe
above guldellnes CeL your goggles ready


lrom 8ocky
l Lrled Lhls ln Lhe gym and ln 2 days have gone from 2 laps Lo 23 laps l was Lelllng frlends
yesLerday LhaL ln my enLlre adulL llfe lf l had Lo plck 3 Lhlngs LhaL have held me ln awe Lhls would be
amongsL Lhose Lhree
lrom ulego
1lm
l had Lhe blggesL fear of waLer my enLlre llfe and flnally sLepped ouL of my comforL zone LasL
monLh [usL one (1) monLh ago l was flghLlng waLer Lrylng Lo sLay afloaL ueflnlLely survlval mode l
sLarLed learnlng 1oLal lmmerslon read Lhe 1l book (lL's llLerally ln pleces now slnce l'd Lake lL Lo Lhe
pool and leave lL aL Lhe end of my lane soaklng waLer each Llme l'd reference lL) and waLched several
vldeos l conLlnually pracLlced
lL's been only a monLh LasL week l dld a 13 mlle swlm ln Lhe pool nonsLop
1oday l made lL Lo a 23 mlle swlm and only sLopped because Lhe faclllLy was closlng l'm graduaLlng
Lo open waLer now lL's been a llfelong dream of mlne Lo perform ln Lhe lronman and my Llmes a
monLh afLer learnlng are below Lhe cuLoff Llmes for Lhe 24 mlle swlm
1hank you so much! l hope Lo meeL you some day
?our frlend ln llorlda
ulego
1CCLS Anu 18lCkS
1oLal lmmerslon lreesLyle Made Lasy uvu (wwwfourhourbodycom/lmmerslon) 1hls uvu was Lhe
reason l was able Lo compleLely overcome my fear of swlmmlng and acLually learn Lo love lL ln Lhe
span of less Lhan 10 days l wenL from a 2lengLh (220 yards/1839 meLers) maxlmum Lo swlmmlng
more Lhan 40 lengLhs per workouL ln seLs of 2 and 4
Aqua Sphere kalman Coggles (wwwfourhourbodycom/kalman) 1hese leakproof goggles were Lhe
lasL palr sLandlng afLer l LesLed everyLhlng under Lhe sun l have Lhree palrs and swlm wlLh noLhlng
else wheLher lndoor or ln open waLer My favorlLes have orangeLlnLed lenses
1oLal lmmerslon Swlmmlng lreesLyle uemo by Shln[l 1akeuchl (wwwfourhourbodycom/shln[l) lf you
wanL Lo see how efforLlessly and Llrelessly someone can swlm look no furLher Lhan Lhls vldeo demo
Swlmmers Culde (wwwswlmmersguldecom) llnd all Lhe publlc swlmmlng faclllLles ln your area or
ln 167 counLrles never leave home wlLhouL your goggles





Lnd of ChapLer noLes
1 AugusL 13 2008
2 1lp once Lurnlng Lo brlng your face ouL of Lhe waLer look for your hand SLop your lnhale when lL
passes your goggles and roLaLe back lnLo your sLroke

1PL A8CPl1LC1u8L Cl 8A8L 8u1P
Cnly Cod can make a greaL hlLLer
WhlLey Lockman 60year veLeran player manager and Ma[or League 8aseball fronLofflce
execuLlve
ulscovery conslsLs of seelng whaL everybody has seen and Lhlnklng whaL nobody has LhoughL
AlberL SzenLCyorgyl nobel rlzewlnnlng physlologlsL credlLed wlLh dlscoverlng vlLamln C
lease Lell me you're klddlng"
We'd gone Lo Lhe wrong hoLel normally Lhls wouldn'L be a blg deal buL we were ln Lhe mlddle of a
bllzzard CeLLlng a Laxl was nexL Lo lmposslble as all of Lhem were elLher full or covered ln powder
and splnnlng ln place
Can'L we [usL grab a Laxl from here Lo Lhe hoLel?" !alme my coach for Lhe day had asked earller
1axls from ler 40 on Lhe waLer ln ManhaLLan? noL on a SaLurday nlghL wlLh a snowsLorm crlppllng
Lhe clLy
So we sLarLed walklng My daLe wlLh LverlasL would conLlnue !ogglng Lhrough 1lmes Square ln slush
wlLh an 80pound boxlng heavybag across my shoulders lL was
8uL l dldn'L mlnd lor Lhe flrsL Llme ln my llfe l felL llke 8abe 8uLh
Cbsesslve 8aLLlng ulsorder
!alme Cevallos lsn'L normal Lver slnce he was a kld when hls classmaLes were off Lo prom or drlvlng
Lo house parLles hooLlng and hollerlng he was ln hls fronL yard hlLLlng baseballs Lhrough a Llre hung
from a Lree branch Pe Look noLes made changes and Look more noLes
now Ma[or League 8aseball players pay hlm Lo look aL Lhose noLes because !alme has flgured ouL
how Lo lmprove some lmporLanL numbers Cne of Lhem ls slugglng percenLage"
Slugglng percenLage3 Lhe breadandbuLLer of baseball hlLLer analysls ls Lhe number of bases run
dlvlded by Lhe LoLal number of appearances aL Lhe plaLe 1he hlgher Lhe percenLage Lhe beLLer 1he
8aln Man of slugglng was 8abe 8uLh and hls 1921 record sLood unLll 8arry 8onds and hls 20lnch
arms came along ln 2001
1weaklng Lhls number ls lmporLanL
ln 303 plaLe appearances before worklng wlLh !alme 8en ZobrlsL had Lhree home runs and a 239
slugglng percenLage ln Lhe 309 plaLe appearances afLer worklng wlLh !alme ZobrlsL hlL 17 home runs
wlLh a 320 slugglng percenLage ln 2009 ZobrlsL won Lhe Leam Mv award for Lhe 8ays flnlshlng Lhe
season wlLh a 297 baLLlng average and 27 home runs
Colng from Lhree home runs Lo 27 ln approxlmaLely Lhe same number of aLbaLs ls asLoundlng ln Lhe
ma[ors lL's unheard of
lf only Cod can make a greaL hlLLer does LhaL make !alme Cod?
Cr was he [usL seelng someLhlng LhaL oLher people weren'L?
lrom Cod Lo CranularlLy
1ed Wllllams once famously remarked PlLLlng a baseball ls Lhe hardesL Lhlng Lo do ln sporLs"
!alme Cevallos has made lL hls llfe's mlsslon Lo conquer Lhe unconquerable
lorL WorLh SLar1elegram
1hls leads us Lo Lhe snowsLorm
l had lnvlLed !alme Lo demonsLraLe hls goods on a blank canvas me Pe had flown from uallas 1exas
Lo land wlLh a boaLload of gear (lncludlng Lhe heavybag) on Lhe wesLern edge of new ?ork ClLy
Armed wlLh a radar gun vldeo camera lapLop and a slew of baseball baLs coaLed ln plne Lar he Lhen
seL ouL Lo Lurn me lnLo a home run hlLLer ln one sesslon 1he seLLlng would be Lhe subarcLlc baLLlng
cages of ler 40 and each ball would be hlL off a Lee LhaL puL ball helghL aL 3323 lnches Lo ellmlnaLe
Lhe varlablllLy of plLches
erhaps lL was Lhe salsa muslc LhaL pumped ln from an ad[acenL room where asplrlng uomlnlcan
pros were playlng cards buL afLer [usL 43 mlnuLes of moldlng and Lralnlng here were Lhe ball speed
resulLs measured wlLh Lhe radar gun off Lhe baL
8efore lnsLrucLlon (mph) 68 69 48 30 60 47 49 64 42 68 71 67 42
8eforeLralnlng average 37307 mph

AfLer 38 61 32 63 34 63 73 76 70 78 63 61 70
AfLerLralnlng (flrsL round) average 6323 mph

AfLer AfLer (afLer Lhe second round wlLh Mr Mlyagl) 73 70 66 66 73 69 78 70 39 74 68 76 69
AfLerLralnlng (second round) average 70076 mph
l was sLlll no Mark McCwlre buL [umplng from 37 mlles per hour Lo 70 ln offbaL ball speed LranslaLes
lnLo ma[or dlsLance galns ln Lerms of home run poLenLlal whaL does Lhls really mean?
uslng a 43 angle lncllne on each hlL here's Lhe dlfference
lor 3731 mph (8403 fL/sec) dlsLance ls 138 fL
lor 7008 mph (10278 fL/sec) dlsLance ls 214 fL (a 334 lncrease)4
WhaL follows are Lhe fundamenLal prlnclples and exerclses we focused on ln our 43 mlnuLes
lcklng ?our Angles
1PL 8lC 1P8LL
1he Cushlon
1he Cushlon occurs when Lhe fronL heel has landed prlor Lo Lhe forward swlng ln Lhe Cushlon lL ls
besL Lo have opLlmal Lorque creaLed beLween Lhe shoulders and hlps !alme calls Lhls Angle S A good
Angle S measuremenL ls 23 degrees



lncreaslng Angle S ls also one of Lhe ways Lo buy" Llme lf Lhe plLch ls offspeed (offspeed" means
lL's a curveball changeup knuckleball or any plLch LhaL ls slgnlflcanLly slower Lhan a fasLball) Cff
speed plLches are meanL Lo lure Lhe hlLLer lnLo openlng up Lhe fronL shoulder and loslng Lhe Lorque
beLween hls hlps and shoulders 1he baLLle beLween plLcher and hlLLer ls really a flghL for Lhe hlLLer's
form 1he plLcher's [ob ls Lo (1) Lhrow sLrlkes and (2) lure Lhe hlLLer lnLo weak hlLLlng poslLlons
1he SloL



1he SloL" poslLlon of 8abe 8uLh
1wo Lhlngs deflne a proper SloL poslLlon (1) Lhe back elbow drops Lo Lhe player's slde and (2) Lhe
splne angle sLays verLlcal 1he SloL ls Lhe klneLlc llnk ln acLlon Lhe arms deferrlng Lo Lhe more
powerful legs and hlps ln order Lo work as a whlp Lhrough Lhe sLrlke zone
See Lhe plcLure of 8en ZobrlsL on Lhe flrsL day he fllmed wlLh !alme ln Lhe wlnLer of 2007 nexL Lo lL ls
8en durlng Lhe AllSLar break mldseason ln 2008 Pls muchlmproved SloL poslLlon ls obvlous ZobrlsL
wenL on a Lear from LhaL polnL ln Lhe season averaglng one home run every 18 aLbaLs (prlor Lo LhaL
lL had been one home run for every 101 aLbaLs) Pe laLer made Lhe 2009 AllSLar Leam and was
named 8ays' Leam Mv



8en before 8en afLer
lmpacL oslLlon
1he lmpacL poslLlon ls Lhe LhumbprlnL of Lhe swlng ln Lhls case lL Lells you Lhe ablllLy of a hlLLer
raLher Lhan Lhelr ldenLlLy 1here are Lwo componenLs Lo Lhe lmpacL poslLlon Lhe L and W angles L ls
Lhe angle beLween Lhe upper arm and forearm whlch we wanL as small as posslble (alm for 80
degrees) and W ls Lhe angle beLween Lhe Lop wrlsL and Lhe baL whlch needs Lo be as large as
posslble (alm for 180 degrees) 1hls one poslLlon palnLs Lhe enLlre plcLure of a player's swlng 1he
lmpacL poslLlon correlaLlon Lo greaL hlLLlng ls exLraordlnary



Cood lmpacL (lefL) and bad lmpacL (rlghL) We wanL L small and W blg
8uL lmpacL poslLlon becomes more acLlonable when we converL lL Lo a number Lhe 80/20 meLrlc Lo
focus on CS8



8efore and afLer wlLh CS8 overlald 263 before vs 343 afLer



8abe 8uLh Lhe relgnlng klng of CS8
CS8 (Cevallos Swlng 8aLlng) 3 (180 L) + W 1he CS8 number conLalns unusual lnslghL lnvolvlng Lwo
slmpleLomeasure angles aL Lhe polnL of lmpacL Lhe flrsL aL Lhe elbow (L) and Lhe second beLween
Lhe forearm and Lhe baL lLself (W) Pere are [usL Lwo beneflLs of a hlgh CS8 swlng
1 A hlgh CS8 swlng ls naLurally a LlghLer swlng Slnce Lhe swlng ls closer Lo Lhe Lorso Lhanks Lo Lhe
elbowln SloL poslLlon plLches LhaL are Loo far ouLslde of Lhe sLrlke zone are unreachable 1he hlLLer
wlLh Lhe LlghLer swlng ls forced lnLo beLLer plLch selecLlon because he can'L physlcally swlng aL
plLches ouLslde of Lhe sLrlke zone
lL's analogous Lo how novlce boxers wlll someLlmes pracLlce proper chln poslLlon (down) by holdlng a
walleL beLween Lhelr chln and chesL lf Lhe boxer keeps hls chln down and makes Lhls poslLlon
lnsLlncLual lL wlll be hard Lo knock hlm ouL lf a baLLer doesn'L leL hls elbow leave Lhe SloL poslLlon
Lhrough Lhe sLrlke zone he can'L reach for bad plLches and lL wlll be harder Lo sLrlke hlm ouL
2 ln a hlghCS8 swlng conLacL wlLh Lhe ball ls made furLher back closer Lo Lhe caLcher 1hls naLurally
glves Lhe baLLer more Llme Lo assess Lhe plLch before lnlLlaLlng Lhe swlng
!alme elaboraLes
A hlgh CS8 ls noL [usL lndlcaLlve of power (mass acceleraLlon) A hlgh CS8 ls also a slgn of
conslsLency as Lhe back arm remalns passlve allowlng Lhe body Lo whlp Lhe baL lnLo Lhe hlLLlng zone
early and keep lL Lhere for a long Llme creaLlng a long ACl Area of lmpacL covered nexL"



PlsLorlcal CS8s ConLrasLed wlLh CS8 SLC ls essenLlally a measuremenL of a player's power and CS ls
a measuremenL of boLh a player's power and conslsLency
A8LA Cl lMAC1 (ACl)



8lg AClgood



Small AClbad



lL ls posslble Lo achleve a hlgh CS8 whlle dolng someLhlng LhaL reduces power such as havlng your
fronL arm away from your chesL ( la uerek !eLer) Much more mass and Lherefore force can be
Lransferred Lo Lhe ball lf Lhe fronL arm ls LlghL Lo Lhe chesL because Lhe mass of Lhe Lorso ls
Lransferred Lhrough Lhe arm dlrecLly lnLo Lhe baL lL should be one unlL
Advanced ConcepLs (lmporLanL for llve plLches)
See Lhe lllusLraLlons of good and bad Areas of lmpacL (ACl) on Lhe prevlous pages ACl ls an
lndlcaLlon of a hlLLer's level of conslsLency lL lndlcaLes how long Lhe baL ls square enough Lo Lhe plLch
Lo supply adequaLe force Lo Lhe oncomlng ball ?ou wlll noLlce LhaL Lhe SloL poslLlon and good CS8
produce a long ACl 1he longer Lhe ACl Lhe hlgher Lhe llkellhood of hlLLlng Lhe ball even lf Lhe hlLLer
mls[udges plLch speed
Angle L measures baLlag how laLe your baL comes Lhrough Lhe sLrlke zone Lag ls achleved wlLh a
sllghL wrlsL LwlLch" of Lhe Lop of Lhe baL Loward your splne whlle Lhe baL ls sLlll well behlnd you 1he
smaller Lhe angle L Lhe more baL speed wlll ulLlmaLely be generaLed 1he key ls Lo achleve a small
angle L early ln Lhe SloL poslLlon lf you achleve baLlag Loo laLe ln Lhe swlng as Lhe baL ls Lravellng
Lhrough Lhe hlLLlng zone lL wlll shrlnk your ACl



Angle L
racLlclng ?our Angles
1he besL drlll for honlng a new lmpacL poslLlon ls hlLLlng Lhe lmpacL bag (usually a heavybag) pauslng
aL lmpacL and checklng your poslLlon uo Lhls for 10 mlnuLes Lhen pracLlce hlLLlng balls off of a Lee
dupllcaLlng Lhe same movemenL
1hls was Lhe slngle exerclse l performed whlle wlLh !alme lL works llke gangbusLers
Packlng CS8 and relaLed blomechanlcs ls a force mulLlpller (flguraLlvely and llLerally) LhaL can be used
Lo Lransform medlocre hlLLers lnLo Mv hlLLers
Cod mlghL creaLe greaL hlLLers buL sclence also glves you Lhe Lools Lo bulld Lhem
1he Lxerclse 1haL lncreased My ulsLance 33



noLe LhaL Lhe Loes and knees alm forward when Lhe fronL leg sLeps forward lor a rlghLhanded
baLLer Lhe Loes are now polnLed aL approxlmaLely 10 AM lf 1200 noon ls where Lhey were polnLlng
ln Lhe second plcLure 1hls opens up Lhe hlps and allows greaLer Lorque



Cn Lhe lefL 1o prevenL backward lean and ensure LhaL my splne was perpendlcular Lo Lhe ground l
focused on keeplng my lefL shoulder away from my lefL ear

Cn Lhe rlghL lor Lhe flnal lmpacL Lhe largesL speed lncreases (and sound lncreases) were achleved
when l focused on drlvlng Lhe rlghL hlp forward by forcefully exLendlng Lhe fronL lefL leg lf you drlll
Lhls forceful exLenslon expecL beLLer speedsand lnLense soreness Lhe nexL dayLo follow
1CCLS Anu 18lCkS
lmpacL 8ag urlll ln MoLlon (wwwfourhourbodycom/lmpacL) 1hls ls Lhe acLual Lralnlng vldeo of Lhe
lmpacL bag drlll !alme and l dld LogeLher 1he progress ls clearly vlslble from sLarL Lo flnlsh and
!alme's coachlng ls audlble
!alme Cevallos 8uslness Case (wwwfourhourbodycom/cevallos) Pow dld !alme go from maklng $7
an hour Lo coachlng ML8 Mvs? Pe used 1he 4Pour Workweek as a sLepbysLep manual 1hls blog
posL explalns how he goL access Lo Lhe ma[ors and landed ln ma[or medla lncludlng LSn 1he
Magazlne among oLhers
1he M30 1ralnlng 8aL (hLLp//wwwLheswlngmechanlccom/) lncreaslngly common ln Lhe ma[ors
Lhe M30 1ralnlng 8aL Lralns hlLLers Lo swlng uslng Lhe ldeal SloL poslLlon Lo generaLe more power
SporLs 8adar Cun (wwwfourhourbodycom/radar) 1hls radar gun wlll measure everyLhlng wheLher
plLches swlngs or cars
Moneyball 1he ArL of Wlnnlng an unfalr Came by Mlchael Lewls
(wwwfourhourbodycom/moneyball) ln Moneyball masLer sLoryLeller Mlchael Lewls descrlbes how
Lhe Cakland ALhleLlcs achleved an asLonlshlng wlnnlng record ln 2002 desplLe Lhe lowesL player
payroll of any ma[or league baseball Leam A's general manager 8llly 8eane belleved LhaL ob[ecLlve
sclence could beaL sub[ecLlve scouLs Pe hlred hus ln sLaLlsLlcs Lo help hlm acqulre undervalued
players based on neglecLed numbers llke groundouLs for plLchers Lven lf you haLe baseball you wlll
love Lhls book





Lnd of ChapLer noLes
3 Slugglng percenLage (SLC) (18) + (28 2) + (38 3) + (P8 4)/A8 Walks are excluded from Lhls
calculaLlon and were long undervalued ln baseball someLhlng 8llly 8eane and Lhe Cakland ALhleLlcs
caplLallzed on Lo creaLe an lncomprehenslbly successful Leam on almosL no budgeL as descrlbed ln
Moneyball
4 l'm lndebLed Lo rofessor 8oberL Adalr SLerllng rofessor LmerlLus of physlcs aL ?ale unlverslLy
and auLhor of Lhe classlc 1he hyslcs of 8aseball for Lhls help wlLh Lhese numbers Pls commenLary
1he dlsLances vary wlLh Lhe alr LemperaLure wlnd veloclLy and backspln of Lhe ball Also we don'L
have perfecL values for Lhe alr reslsLance whlch varles a llLLle wlLh Lhe ball axls of roLaLlon l Look
Lhe backsplns as 1030 rpm and 1260 rpm 1he balls wlll go a llLLle furLher aL 40 degrees (3731) and
33 degrees (7008)" 1he pro[ecLed dlsLances varled for almosL every hu !alme and l consulLed buL
Lhe beforeafLer dlfferences were always large Some physlclsLs predlcLed sllghLly more slgnlflcanL
lncreases approxlmaLlng 30 from roughly 180 feeL Lo roughly 230 feeL when accounLlng for alr
reslsLance

PCW 1C PCLu ?Cu8 88LA1P LCnCL8 1PAn PCuulnl
l am pushlng myself as far as l can humanly push myself l can only hope for Lhe besL and expecL Lhe
worsL
uavld 8lalne
Whenever l feel blue l sLarL breaLhlng agaln
L lrank 8aum auLhor of 1he Wonderful Wlzard of Cz
uavld 8lalne flrsL became lnLeresLed ln maglc aL age four when hls grandmoLher boughL hlm a deck
of 1aroL cards
Cne year laLer aL Lhe rlpe age of flve he announced Lo hls mom LhaL he wanLed Lo be a showman
Why? 1here was an older man ln Lhe nelghborhood who saL on hls aparLmenL sLoop and never
dlsplayed any emoLlon uavld had used one of hls card Lrlcks Lo make hlm laugh
8y Lhe Llme 8lalne was a Leenager maglc and llluslon consumed all of hls free Llme Pe would laLer
descrlbe lL as llke an addlcLlon an obsesslve compulslve dlsorder"3
Pls defL closeup card effecLs caughL Lhe eye of bllllonalre !effrey SLelner aL a bar mlLzvah glg and
SLelner declded Lo Lake Lhe Lhen18yearold uavld Lo SalnL1ropez Lo lmpress house guesLs ln shorL
order uavld was performlng for !ack nlcholson and Lhe sLreeLs of 8rooklyn had been replaced by
playgrounds for Lhe rlch and famous
lL was [usL Lhe beglnnlng
8y 2002 he was on Lop of Lhe world LlLerally Looklng for challenges beyond llluslon uavld sLood
unharnessed aL Lhe Lop of an 83fooLLall 22lnchwlde column ln new ?ork's 8ryanL ark unLll he
halluclnaLed lL Look 33 hours for Lhe bulldlngs behlnd hlm Lo become anlmal heads Pe Lhen [umped
off lnLo noLhlng buL cardboard boxes
uavld's new label endurance arLlsL
Pe had been burled allve ln Aprll 1999 spendlng a week underground ln a plasLlc coffln Pe aLe and
drank noLhlng buL a few Lablespoons of waLer each day
Pe had been frozen allve ln november 2000 encaslng hlmself ln a block of lce for nearly 64 hours
1he lce was broken away wlLh chalnsaws and he spenL a monLh ln recovery before he could walk
agaln
lmpresslve yes 8uL Lhese sLunLs dldn'L saLlsfy hlm Looklng for blgger and bolder challenges he seL
hls slghLs on Lhe breaLhholdlng world record Pow hard could lL be Lo fake? Pe Lrled havlng a
breaLhlng Lube Lhe slze of a vacuum hose pushed down hls LhroaL under sedaLlon lL falled All of hls
aLLempLs falled 1hen lL occurred Lo hlm LhaL he could slmply blLe Lhe bulleL and Lake Lhe crazlesL
approach of all acLually holdlng hls breaLh
1ravellng from navy SLAL Lralnlng Lo Lhe Lroplcs he flgured lL ouL 1hen for four monLhs uavld held
Lhe Culnness world record for oxygenasslsLed sLaLlc apnea (holdlng your breaLh afLer breaLhlng pure
oxygen) 17 mlnuLes and 44 seconds
Pls record was surpassed by 1om SleLas on SepLember 19 2008 buL Lhls wasn'L surprlslng 1om ls a
professlonal free dlver and bullL for lL uavld was an anomaly a producL of pure condlLlonlng
1hls ls why when l bumped lnLo hlm aL Lhe medlcal conference 1LuMLu l begged hlm Lo Lraln me
See l am also an anomaly When l was born premaLure my lefL lung collapsed l couldn'L remember
Lhe lasL Llme l'd held my breaLh for more Lhan one mlnuLe
Pe agreed and l [olned a small group ln a closeddoor Lralnlng sesslon Lhe nexL evenlng 1he Lralnlng
lasLed 13 mlnuLes
1he resulLs?
8efore 40 secs
AfLer 3 mlns and 33 secs (!!!)
CuL of roughly 12 1LuMLu aLLendees he LaughL all buL one beaL Parry Poudlnl's llfelong record of 3
mlnuLes and 30 seconds Cne woman held her breaLh for more Lhan flve mlnuLes 8onl Zelger Mu
Coogle's Chlef PealLh SLraLeglsL Lopped ouL aL an unbellevable 403 and remembers Lhe experlence
vlvldly
We were Lrlcklng our bodles lnLo dolng someLhlng and Lhe Llngllng ln my flngers and
llghLheadedness made LhaL clear lor me lL was llke skydlvlngl felL powerful vulnerable am lucky
Lo have done lL and l probably won'L do lL agaln"
1he uavld 8lalne MeLhod
ulSCLAlML8 1hls ls for lnformaLlonal purposes only uo noL aLLempL ln waLer or wlLhouL proper
supervlslon
Pere's how we all dld lL
llrsL and foremosL Lhe dlsclalmer ls noL a [oke uavld hlmself has almosL dled on several occaslons
See Lhe vldeo ln 1ools and 1rlcks" for a vlsual warnlng you wlll waLch flrsLhand as uavld goes lnLo
convulslons underwaLer
1he noLes LhaL became Lhls chapLer were Laken on a scrap of paper whlle performlng Lhe exerclses
Much of lL was wrlLLen afLer l losL almosL all sensaLlon ln my hands followlng Lhe purglng exerclses
and afLer colors began Lo morph AfLer 3 mlnuLes and 20 seconds l was shaklng
l?l Lhe above slde effecLs are all common
uLllnl1lCnS
ueep breaLhlng 1aklng a blg breaLh ln Lhrough Lhe mouLh holdlng for one second and Lhen exhallng
for 10 seconds Lhrough your almosLclosed mouLh wlLh Longue pressed agalnsL your lower LeeLh lL
should be a hlsslng exhalaLlon and make a Lsssssss sound All breaLhlng and exerclsesboLh
lnhalaLlon and exhalaLlonare performed Lhrough Lhe mouLh
urglng A sLrong exhalaLlon as lf you were Lrylng Lo blow a Loy sallboaL across a pool followed by a
blg buL fasLer lnhalaLlon uavld's cheeks were puffed ouL as he demonsLraLed Lhe exhalaLlon
(lmaglne Lhe 8lg 8ad Wolf blowlng Lhe plgs' houses down) 8e careful noL Lo heave or rock back and
forLh as Lhls wasLes oxygen keep as sLlll as posslble
Semlpurglng 8reaLhlng somewhere beLween Lhe above Lwo More forceful Lhan deep breaLhlng buL
less forceful Lhan full purglng used for recoverlng afLer each Llme Lrlal
1PL S1LS
All duraLlons are ln MlnSLC formaL and everyLhlng was done seaLed
130 deep breaLhlng
113 purglng (lf you feel llke you're golng Lo pass ouL do lL less lnLensely)
Pold breaLh for a LargeL 130 no more
AfLer LhaL hold
1ake 3 semlpurge breaLhs
130 deep breaLhlng
130 purglng
Pold breaLh for a LargeL 230 no more
AfLer LhaL hold
1ake 3 semlpurge breaLhs
200 deep breaLhlng
143 purglng
Pold breaLh for as long as posslble
AfLer exhalaLlon
1ake 310 hard semlpurge breaLhs unLll you recover
CLher CbservaLlons
uavld's record uslng Lhe above meLhod ls 747 and hls hearL raLe dropped below 20 beaLs per
mlnuLe when he dld lL
Supervlslon ls crlLlcal and uavld had us move our rlghL lndex flnger sllghLly every 30 seconds or so
whlle holdlng our breaLh Lo lndlcaLe we were all rlghL More moLlon would wasLe C2
Pe also suggesLed golng from A Lo Z ln your head durlng Llme Lrlals vlsuallzlng frlends whose names
sLarL wlLh each leLLer as you go 1hls was lncredlbly useful use celebrlLles or hlsLorlcal flgures when
needed 1hls serves Lo dlsLracL you from Lhe facL LhaL you're holdlng your breaLh
1he more frequenLly you check your Llme Lhe shorLer your ulLlmaLe Llme wlll be 1oo much focus on
Lhe Llme creaLes Lenslon All of Lhe LesL sub[ecLs lncludlng me had a harder Llme holdlng Lhelr breaLh
when uavld announced Lhe Llme every flve seconds lnsLead of every 30 seconds ln subsequenL
aLLempLs l had someone else waLch Lhe Llme for me and announce aL Lwo mlnuLes Lhree mlnuLes
Lhen every 10 seconds
AfLer Laklng your blg lnhalaLlons for Lhe Llme Lrlals do noL leL any alr ouL whaLsoever Poldlng lL all
wlll lmprove Llmes and ls lmporLanL proLecLlve Lralnlng for waLerbased breaLh holdlng Why? lf you
pass ouL ln Lhe waLer (noL good) you wanL Lhe unconLrolled release of bubbles Lo lndlcaLe Lo Lhose
supervlslng you LhaL you've passed ouL
lL ls easler Lo hold your breaLh lf you haven'L eaLen for four Lo slx hours lL ls also easler Lo hold your
breaLh lf you have less body mass Lo feed oxygen uavld wlll purposefully lose 30+ pounds durlng
serlous Lralnlng Lo lmprove hls lungLobody volume raLlo
8emember don'L be sLupld never pracLlce Lhls ln waLer
8eLLer sLlll leave lL Lo Lhe professlonals alLogeLher
1CCLS Anu 18lCkS
uavld 8lalne's 1LuMLu 1alk (wwwfourhourbodycom/blalne) 1hls ls a recordlng of uavld's
emoLlonally charged and fasclnaLlng 1Lu presenLaLlon on maglc and hls preparaLlon for a record
breaklng 17+ mlnuLes underwaLer
1hlnk Lhese Lechnlques can be Laken llghLly pracLlced on your own ln waLer? 1hlnk agaln and don'L
commlL sulclde WaLch 1040 ln Lhe above vldeo and Lhen waLch lL agaln LhaL's whaL neardeaLh
looks llke 1hen waLch lL a Lhlrd Llme lL wlll glve you a healLhy respecL for whaL a mlsLake can cosL
you your llfe uo noL aLLempL any of Lhls ln waLer (even lf lL's [usL your face ln waLer) lf you pass ouL
drownlng ln a few lnches ls Lhe same as drownlng ln Lhe deep end of a pool
erformance lreedlvlng 1he Cfflclal School of klrk krack (wwwfourhourbodycom/krack) klrk krack
ls Lhe professlonal freedlvlng Lralner who prepared uavld 8lalne for hls record klrk has worked wlLh
elghL currenL worldrecord holders Pls beglnner course (whlch ls held over Lwo and a half days)
lncludes personallzed lnsLrucLlon from worldrecord holders and a oneLofour lnsLrucLor/sLudenL
raLlo As capLaln of 1eam Canada for Lhe Canadlan AssoclaLlon of lreedlvlng and Apnea he has
successfully coached and managed Lhe women's Leam Lo Lwo flrsLplace flnlshes aL Lhe lasL Lwo world
champlonshlps and hls experlence ln Lechnlcal dlvlng has helped hlm achleve depLhs of 132 meLers
(300 feeL)
Manual of lreedlvlng underwaLer on a Slngle 8reaLh by umberLo ellzzarl and SLefano 1ovagllerl
(wwwfourhourbodycom/freedlvlng) 1hls ls Lhe freedlver's blble lL's a comprehenslve manual on
how Lo hold your breaLh dlve deeper and swlm underwaLer longer 1he book lncludes lllusLraLlons
of underwaLer exerclses flnnlng Lechnlques and selecLed yoga posLures Lo enhance lung capaclLy
owerLung SporL (wwwfourhourbodycom/powerlung) 1hls handheld alrresLrlcLlng devlce
lmproves breaLhlng endurance and ls popular among noL only swlmmers buL also longdlsLance
runners hlgh alLlLude cllmbers slngers and even asLhmaLlcs lL's greaL for Lravel and for Lralnlng
around ln[urles
SLaLlc Apnea 1ralnlng 1ables (wwwfourhourbodycom/apnea) CusLomlzable Lables used by asplrlng
freedlvers Lo safely pracLlce apnea when ouL of Lhe waLer
1he Lung vacuumlng 1echnlque (wwwfLralncom/lungvacuumlnghLml) 1hls 20second lung rebooL ls
used by opera slngers Lo regulaLe breaLhlng useful for boLh sporLs Lralnlng and mlnlmlzlng sLage
frlghL





Lnd of ChapLer noLes
3 l know noLhlng of Lhls Lype of behavlor of course


Cn LCnCL8 Anu
8L11L8 LllL

LlvlnC lC8LvL8
vacclnes 8leedlng and
CLher lun
1here ls noLhlng ln blology yeL found LhaL lndlcaLes Lhe lnevlLablllLy of deaLh
8lchard leynman coreclplenL of 1963 nobel rlze ln hyslcs
noL llfe buL good llfe ls Lo be chlefly valued
SocraLes
1hls wlll be Lhe shorLesL chapLer on llfeexLenslon ever wrlLLen
LeL lL begln as all good shorL chapLers do wlLh a sLory of Lwo monkeys CanLo and Cwen Poused aL
Lhe unlverslLy of Wlsconsln Lhese Lwo rhesus monkeys are as close Lo ldenLlcal as posslble wlLh one
excepLlon CanLo ls on a dleL
Speclflcally hls calorles are resLrlcLed Lo 30 less Lhan normal Pe ls parL of a semlfasLlng group of
monkeys LhaL has been on Lhe anlmal equlvalenL of WelghL WaLchers for Lwo decades Cwen ln Lhe
feasLlng conLrol group ls a sLark conLrasL Pe eaLs whaLever Lhe hell he wanLs 1o daLe ln Lhls 20+
year experlmenL 37 percenL of Lhe eaL drlnk and be merry" group have dled due Lo causes relaLed
Lo old age 1he calorlecounLlng group has a much lower deaLh raLe almosL LwoLhlrds lower
Cancel our reservaLlons aL Lhe Cheesecake lacLory! ln facL lL's Llme Lo cancel dlnner forever!
Cr walL a second ls LhaL really all Lhere ls Lo Lhe sLory? 8oger Cohen whose faLher a docLor sLudled
baboons all hls llfe shared a less sensaLlonallzed perspecLlve ln a new ?ork 1lmes oped LlLled 1he
Meanlng of Llfe" excerpLed here


Whlch brlngs me Lo lowcal CanLo and hlghcal Cwen CanLo looks drawn weary ashen and
mlserable ln hls Lhlnness mouLh sllghLly agape feaLures plnched eyes blank hls expresslon
screamlng lease no noL anoLher plaLeful of seeds!"
Wellfed Cwen by conLrasL ls a happy camper wlLh a wry smlle every lnch Lhe laldback slmlan
plump eyes Lwlnkllng full mouLh relaxed skln glowlng exudlng wlsdom as lf he's [usL read
klerkegaard and concluded LhaL Llfe musL be llved forward buL can only be undersLood backward"
lL's Lhe dlfference beLween Lhe guy who goL Lhe marblelzed rlbeye and Lhe guy who goL Lhe ohso
lean flleL Cr beLween Lhe guy who goL a ChLeau Crand onLeL SL Lmlllon wlLh hls brle and Lhe guy
who goL waLer As Ldgar noLes ln klng Lear 8lpeness ls all" ?ou don'L geL Lo rlpeness by eaLlng
apple peel for breakfasL
When llfe exLenslon supplanLs llfe quallLy as a goal you geL Lhe desolaLlon of CanLo Lhe monkey
Llvlng Lo 120 holds zero appeal for me CanLo looks llke he's lLchlng Lo be puL ouL of hls mlsery
We don'L undersLand whaL Lhe mlnd secreLes 1he process of aglng remalns full of enlgma 8uL l'd
beL on [ovlal Cwen ouLllvlng wreLched CanLo
LaughLer exLends llfe 1here's llLLle of lL ln Lhe lowcal world and llLLle doubL pudgy Cwen wlll have
Lhe lasL laugh 1
lf your goal ls Lo llve as long as posslble Lhere ls a long llsL an endless llsL of Lhlngs Lo avold 1he
good news ls LhaL llfeexLenslon need noL be compllcaLed
lor Lhe genLs lL may be as slmple as blocklng a few webslLes and curblng a llLLle maleness 1he pro
e[aculaLlon lobby sllpped up ln 1992 when Lhe new ?ork 1lmes broke Lhe sLory
ln WC8M A1 LLAS1 MAklnC SL8M lS lCunu 1C SPC81Ln A MALL'S LllL
See ur Wayne van voorhles of Lhe unlverslLy of Arlzona had allowed nemaLodes also called
roundworms" Lo klll Lhemselves by copulaLlng ln hls research nemaLodes prevenLed from maLlng
llved an average of 111 days nemaLodes allowed Lo drop Lhelr drawers llved a scanL 81 days never
goL Lo see Lhe grandklds grow up never goL Lo play golf aL SL Andrews
lL's a sad Lale of weary scroLums (or whaLever worms have as scroLums)
1he genes and blochemlcal processes nemaLodes use are Lhe same as Lhose LhaL humans and oLher
mammals use" elaboraLed ur hlllp Anderson of Lhe unlverslLy of Wlsconsln
1he 1lmes connecLed Lhe loglcal doLs ln Lhelr concluslon Ceaseless sperm producLlon Lakes lLs Loll
on a male perhaps requlrlng Lhe use of complex enzymes or blochemlcal processes LhaL have
harmful meLabollc effecLs Lhe dlfference ln llfespan beLween men and women women llve an
average of 6 years longer [usL may be llnked Lo sperm producLlon"
llnally no more e[aculaLlng! lL's llke flndlng ouL LhaL flosslng ls bad for you no more Llrlng sex or
achlng wrlsLs Passle removed And you mlghL llve 37 longer!
ln Lhe quesL for longer llfe lL pays dlvldends Lo err on Lhe slde of cauLlon Lo avold any unnecessary
rlsks or unknowns 1o llve afLer all you don'L need much Alr waLer gruel wlLh some proLeln and
shelLer wlll cover all Lhe bases Cne could Lherefore suggesL no venLurlng ouLslde Lhe home no
drlvlng or Lravellng and cerLalnly no exposure Lo oLher humans who could be slck wlLh caL flu or
dlaper rash
naLurally Lhls level of rlskavoldance leads Lo whaL we all wanL a longass shlLLy llfe
8uL leL's assume you're one of Lhe few (bllllon) people who wanLs a degree of fun and freedom ln
llfe 1he real quesLlon Lhen becomes noL Pow can l exLend llfe aL all cosLs?" buL raLher Pow can l
lncrease Lhe lengLh of my llfe wlLhouL severely decreaslng my quallLy of llfe?"
1he mosL baslc approach would be Lo eaL drlnk and be merry and belleve LhaL a few more laughs
and LasLy calorles wlll beaL mosL lab Lheorles ln Lhe long run l belleve Lhls Lo be Lrue
1he second complemenLary approach whlch can be followed rlghL along wlLh Lhe flrsL ls Lo conslder
Lheraples LhaL are mlnlmally lnconvenlenL and LhaL based on Lhe sclenLlflc llLeraLure should work ln
humans
1PL SPC81 LlS1
1he shorL llsL of Lheraples should Lhen be eLhlcally fllLered LLhlcs" can be nebulous buL here's an
example
lf you're a woman and wanL Lo buy cancer lnsurance you could opL Lo have a fullLerm pregnancy
before age 20 Some sclenLlsLs belleve lL could be Lhe mosL effecLlve naLural means of proLecLlng
agalnsL breasL cancer" due Lo Lhe hormone hCC
Should you Lherefore have chlldren before age 20? l suggesL LhaL llfeexLenslon ls noL a good enough
reason parLlcularly slnce anoLher llfe ls lnvolved 1hls opLlon ls Lherefore omlLLed from our llsL
SeparaLlng Lhe wheaL from Lhe chaff we mlghL conslder four candldaLes LhaL make Lhe cuL


- 8esveraLrol
- ln[ecLlons of Lhe lmmunosuppressanL drug rapamycln2
- Alzhelmer's vacclnes
- SLem cell Lheraples


1hese mlghL [usL geL you Lo 200 or beyond especlally lf used ln comblnaLlon
And l'm avoldlng Lhem
8uL why?
l belleve as do some sclenLlsLs LhaL focuslng on global Lheraples (drugs or LreaLmenLs wlLh broad
molecular effecLs) wlLhouL longLerm human daLa ls barklng up Lhe wrong Lree a Lree fraughL wlLh
unpredlcLable slde effecLs
1ake resveraLrol for example whlch ls currenLly avallable over Lhe counLer lL ls effecLlve ln
exLendlng llfespan ln nearly all specles LesLed buL lL can also block or acLlvaLe esLrogen recepLors
Could Lhls affecL oLher meLabollc or hormonal feedback loops dlsrupLlng ferLlllLy lf Laken rouLlnely?
lL's lmposslble Lo say whlch ls why l'll use resveraLrol shorLLerm aL hlgher doses for endurance whlle
Lracklng blood markers buL l won'L use lL lndeflnlLely for llfeexLenslon 1elomerase acLlvaLors llke
1A63 anoLher example are purporLed Lo exLend our chromosomal counLdown clocks called
Lelomeres" 1A63 can cosL up Lo $13000 per year ls lL posslble LhaL by ampllfylng cell repllcaLlon
you lncrease Lhe llkellhood of dangerous cancerous growLh? erhaps lL's slmply beyond our
Lechnology Lo guaranLee one ouLcome or anoLher so l'm avoldlng 1A63 as well
8uL lf noL ln global Lheraples where ls Lhe promlsed land?
unLll we can go Lo WalmarL and geL a 8oboCop makeover wlLh regeneraLlve medlclne Lhere are a
few alLernaLlves ln a second shorL llsL
1hese are Lhe proLocols l am currenLly uslng
All of Lhem are lowcosL lowLech and lowrlsk MosL of Lhem also provlde aLhleLlc or body
composlLlon beneflLs even lf Lhelr llfeexLenslon effecLs are laLer debunked
1 C?CLLS Cl 310 C8AMS Cl C8LA1lnL MCnCP?u8A1L (CCS1 $20/MCn1P)
CreaLlne monohydraLe popular among power aLhleLes slnce lLs commerclallzaLlon ln 1993 has
recenLly become a candldaLe for mlnlmlzlng or prevenLlng Lhe developmenL of Alzhelmer's
arklnson's and PunLlngLon's dlseases
1here are almosL 20 years of publlshed research lnvolvlng human use of creaLlne monohydraLe Slnce
my famlly has Alzhelmer's and arklnson's on boLh paLernal and maLernal sldes lL ls lowcosL
lnsurance l'm lngesLlng 310 grams of creaLlne monohydraLe powder per day for Lwo consecuLlve
weeks every Lwo monLhs lf you choose Lo use Lhls proLocol l suggesL Lracklng and Lrendlng hepaLlc
enzymes 8un and all Lhe usual blood LesLlng suspecLs Lo ensure no kldney problems CompllcaLlons
are rare buL an ounce of prevenLlon ls worLh a pound of cure nowhere ls Lhls Lruer Lhan ln llfe
exLenslon
2 ln1L8Ml11Ln1 lAS1lnC (ll) Anu 8C1Lln C?CLlnC (CCS1 l8LL)
WhaL lf poor hungry CanLo only needed Lo fasL on occaslon Lo exLend hls llfe?
ConsLanL calorlc deprlvaLlon lsn'L wlLhouL rlsks afLer all 1he decllne ln sex hormone producLlon
alone can cause amenorrhea (cessaLlon of mensLruaLlon) and bone Lhlnnlng among oLher problems
lL Lurns ouL LhaL you can mlmlc even exceed Lhe supposed llfe exLendlng effecLs of calorlc
resLrlcLlon wlLh lnLermlLLenL fasLlng (ll) 1hls can be Lrue even lf you consume Lwlce as many calorles
as normal durlng your on" Llmes resulLlng ln no LoLal decrease ln weekly calorles
1here are several verslons of ll and semlll proLocols popular among experlmenLal subculLures
lasL3 lasL for 19 hours beglnnlng aL bedLlme followed by flve hours of eaLlng as much as necessary
Lo saLlsfy hunger 1hls ls popular for moderaLe welghL loss whlch Lyplcally appears sLarLlng ln Lhe
Lhlrd week and averages one pound of loss per week LhereafLer3
Some research suggesLs ll confers Lhe same llfeexLenslon beneflLs as calorlc resLrlcLlon only when
calorles are consumed durlng dayllghL hours 1hls would lf accuraLe make Lhe lasL3 beLLer for faL
loss Lhan longevlLy
AuC8 AlLernaLe uay Calorlc 8esLrlcLlon (AuC8) requlres LhaL calorles be cuL 3080 every oLher day
lL has been shown Lo lmprove lnsulln senslLlvlLy auLolmmune dlsease and even asLhma afLer [usL
Lwo weeks
roLeln cycllng ur 8on Mlgnery auLhor of Lhe roLelnCycllng uleL suggesLs LhaL even a slngle day
per week of resLrlcLlng proLeln Lo no more Lhan 3 of malnLenance calorles can produce effecLs
slmllar Lo exLended calorlc resLrlcLlon
lf Lhe mechanlsm of ll or C8 ls a geneLlc selfpreservaLlon response4 proLeln cycllng makes sense
1here are no essenLlal dleLary carbohydraLes Slmply reduclng calorles (or carbs) wouldn'L necessarlly
quallfy as a blologlcal emergency Cn Lhe oLher hand even brlef absences of essenLlal amlno aclds
llke lyslne mlghL be enough Lo fllp Lhe swlLch 1he swlLch" ln our conLexL ls Lrlggerlng a process of
cellular housekeeplng called auLophagy Lhe purpose of whlch ls ln ur Mlgnery's words Lo clear Lhe
cell of degraded and aggregaLed proLelns LhaL are noL belng handled by Lhe oLher recycllng
mechanlsms of Lhe cell" ln prlnclple lf you clear Lhe [unk ouL fasLer Lhan lL bullds up you posLpone
or reverse aglng
l'm currenLly experlmenLlng wlLh boLh 18hour3 and oneday proLeln cycllng whlch l belleve (and lL's
pure con[ecLure) can also lncrease subsequenL proLeln synLhesls durlng overfeedlng lor muscular
growLh phases l have used Lhe 18hour proLeln cycllng once per week preclsely for Lhls reason
usually endlng beLween noon and 2 M on my SaLurday cheaL day
8elow ls a sample menu for one day of less Lhan 3 proLeln adapLed from ur Mlgnery lL ls dlsLlncLly
nonSlowCarb Cnce you've crled a Lear of dleLary mlsery l'll Lell you whaL l do
Mlscellaneous breakfasL8reakfasL can lnclude wheaLbased (lyslnedeflclenL) producLs such as
LoasL mufflns or bagels provlded LhaL wheaL ls Lhe only subsLanLlal source of proLeln and lLs
calorles are heavlly dlluLed wlLh calorles from nonproLeln sources (buLLer sugar [ulce frulL eLc)
1oasL wlLh mushrooms onlons and gravy?ou can Lhlcken Lhe faL or drlpplngs from meaL wlLh
sLarch Lo make a gravy and drlzzle lL over Lhe LoasL mushrooms and onlons
Splnach wlLh vlnegarMlcrowaved frozen splnach (2 cups) can be flavored wlLh any klnd of vlnegar
for a nearproLelnfree dlsh wlLh Lhe warmLh and chew of meaL
MeaL subsLlLuLesA mlcrowaved sllce of eggplanL can flll a sandwlch and glve someLhlng of Lhe
shape and LexLure of a lunch meaL 8lack ollves can also provlde someLhlng of Lhe LexLure of meaL
wlLhouL Lhe proLeln
8ean subsLlLuLes8eans and peas are falrly hlgh ln proLeln and cannoL be eaLen ln Lhe resLrlcLlon
phase of proLeln cycllng 8uL you can subsLlLuLe spheres of cassava sLarch called Laploca pearls 1hey
are a sLaple of Lroplcal culslne and are avallable ln a wlde range of slzes and colors ?ou may be
famlllar wlLh Lhem lf you have ever had bubble Lea
So here's whaL l do
llrsL l drlzzle faL gravy over a bowl of Laploca pearls
klddlng l fasL followlng an early lrlday dlnner (6 M) and Lhen around 10 AM Lhe nexL mornlng
(16 hours laLer) l eaL 1 cup splnach wlLh vlnegar and splces one sllce of sourdough LoasL wlLh loLs of
buLLer and en[oy lL all wlLh a large glass of grapefrulL [ulce uellsh SomeLlme afLer noon l'll Lhen
head off Lo eaL my usual chocolaLe crolssanLs and conLlnue cheaL day as a blnge monsLer
3 1PL LCS1 A81 Cl 8LLLulnC (CCS1 l8LL)
1houghL bloodleLLlng wenL ouL of fashlon around Lhe Llme of Lhe Salem wlLch Lrlals? noL enLlrely
l'm beLLlng on a ma[or resurgence and lL all has Lo do wlLh excess lron
More Lhan esLrogen lL's LhoughL Lo parLlally explaln why posLmenopausal (buL noL premenopausal)
women have a slmllar lncldence of hearL aLLack Lo men l've donaLed blood slnce 2001 Lo be on Lhe
safe slde
And l'm noL alone 1he new Lngland CenLenarlan SLudy conducLed by 8osLon unlverslLy's School of
Medlclne ls Lhe world's largesL and mosL comprehenslve ongolng sLudy of cenLenarlans" or people
who llve pasL 100 ur 1om erls dlrecLor of Lhe sLudy and an assoclaLe professor of medlclne glves
blood every elghL weeks Lo mlmlc Lhe loss of lron due Lo mensLruaLlon whlch he belleves wlll
lncrease hls longevlLy
lron ls a crlLlcal facLor ln our cells' ablllLy Lo produce Lhose nasLy molecules called free radlcals LhaL
play an lmporLanL role ln aglng lL may be as slmple as havlng less lron ln your body"
1here ls ample evldence LhaL lron reducLlon Lhrough phleboLomy (bloodleLLlng) can noL only lmprove
lnsulln senslLlvlLy buL also reduce cancerspeclflc and allcause deaLhs Plgh lron sLores have been
correlaLed Lo an lncreased number of hearL aLLacks ln oLherwlse sympLomfree males and blood
donaLlon has conversely been correlaLed Lo a decrease ln cardlovascular lncldenLs"
urs Mlchael and Mary uan Lades suggesL almlng for blood ferrlLln levels of 30 mg/dl whlch lf your
levels aren'L over 400 can usually be achleved wlLh 14 whole blood donaLlons spread Lwo monLhs
aparL6 no leeches requlred lf you'd llke Lo lncrease Lhe removal of pesLlcldes and oLher
envlronmenLal Loxlns normally sLored ln faL you can do Lwo Lhlngs schedule Lo donaLe a double
porLlon of plasma and drlnk a cup of caffelnaLed coffee abouL 60 mlnuLes before golng Lo Lhe cenLer
uonaLed blood wlll always conLaln such Loxlns so you are noL belng a bad clLlzen by Lemporarlly
lncreaslng Lhelr excreLlon
1hough some sclenLlsLs argue LhaL lron depleLlon ls necessary for full cardlac beneflLs l see no harm
ln acLlng on Lhe poslLlve lmpllcaLlons of dozens of oLher sLudles
Consensus won'L come anyLlme soon buL even lf you don'L exLend your own llfe you mlghL save
someone else's
karma ls whaL karma does
A LlLLle llower lease
1he uanlsh wrlLer Pans ChrlsLlan Andersen beloved for hls falry Lales lncludlng 1he LlLLle Mermald"
and 1he Lmperor's new CloLhes" perhaps puL lL besL !usL llvlng ls noL enough Cne musL have
sunshlne freedom and a llLLle flower"
LxLendlng llfespan aL Lhe expense of quallLy of llfe makes llLLle sense lL's easler (and lazler) Lo focus
on subLracLlon and avoldance buL a llfe of consLanL denlal ls noL a llfe of freedom
1he greaLesL rewards come from a good llfe noL [usL a long llfe 1hls probably lncludes a blL of red
wlne and a few cheesecakes
erhaps even an e[aculaLlon or Lwo
1CCLS Anu 18lCkS
uonaLlng 8lood lf you have hlgh lron levels (as l dld afLer addlng orange [ulce Lo my dleL) an easy and
karmlcally poslLlve way Lo lower Lhose levels ls by donaLlng blood Any of Lhe followlng slLes can help
you flnd a local cenLer schedule an appolnLmenL and save llves
Amerlcan 8ed Cross (wwwredcrossbloodorg/makedonaLlon)
8onflls 8lood CenLer (wwwfourhourbodycom/bonflls)
naLlonal 8lood Servlce (lor people ln Lngland and Wales wwwbloodcouk)
Alcor (wwwalcororg) erhaps you'd llke Lo sLore your body ln lcefree cryosuspenslon aL Lhe flrsL
slgn of Lermlnal lllness [usL ln case Lechnology caLches up? 1here's nowhere beLLer Lhan Alcor ln
ScoLLsdale Arlzona where gems such as 1ed Wllllams's head are allegedly sLored
1ranscend nlne SLeps Lo Llvlng Well lorever by 8ay kurzwell
(wwwfourhourbodycom/Lranscend) kurzwell called Lhe rlghLful helr Lo 1homas Ldlson" by lnc
magazlne proposes LhaL Lhose lnLeresLed ln radlcal llfe exLenslon" should make lL Lhelr lmmedlaLe
goal Lo llve Lhrough Lhe nexL 20 or so years ln order Lo see advances llke unA reprogrammlng and
submlcroscoplc cellrepalrlng roboLs 1hls book ouLllnes Lhe nlne key areas for exLendlng your llfe
roLelnCycllng uleL by ur 8on Mlgnery (wwwfourhourbodycom/proLelncycle) Accordlng Lo Lhls
book avallable for free aL Lhls llnk a slngle day per week of resLrlcLlng proLeln Lo no more Lhan 3 of
malnLenance calorles can produce effecLs slmllar Lo exLended calorlc resLrlcLlon
MeLhuselah loundaLlon (wwwmfoundaLlonorg) 1he MeLhuselah loundaLlon ls a nonproflL medlcal
charlLy dedlcaLed Lo exLendlng healLhy human llfe 1he foundaLlon also offers Lhe newCrgan
neLwork for Lhose ln need of replacemenL organs maklng lL easler Lo reach ouL Lo frlends and famlly
for supporL
lmmorLallLy lnsLlLuLe (wwwlmmlnsLorg) 1he lmmorLallLy lnsLlLuLe ls an lnLernaLlonal noLforproflL
lLs mlsslon ls Lo conquer Lhe bllghL of lnvolunLary deaLh" 1hough l don'L love Lhe word bllghL l do
love Lhe forum on Lhls slLe where hundreds of selfexperlmenLers (lncludlng publlshed sclenLlsLs who
posL pseudonymously) reporL on surprlslng resulLs and advances from uslng experlmenLal
supplemenLs drugs and oLher offlabel Lheraples
Snowball (wwwfourhourbodycom/snowball) lf you Lhlnk abouL deaLh Loo much llfe seems Loo
goddamn serlous 1ake a look aL Lhls slLe lL wlll puL Lhlngs ln perspecLlve 1rusL me





Lnd of ChapLer noLes
1 8oger Cohen 1he Meanlng of Llfe" new ?ork 1lmes !uly 19 2009 sec Cplnlon
2 8apamycln chemlcally lnduces auLophagy whlch proLeln cycllng menLloned laLer achleves
naLurally
3 hLLp//wwwlasL3com/conLenL/summary
4 noL enLlrely unllke hlbernaLlon ln some specles
3 lollowlng dlnner unLll lunch Lhe subsequenL day
6 lrom 1he roLeln ower Llfe lan


CLCSlnC 1PCuCP1S

CLCSlnC 1PCuCP1S
1he 1ro[an Porse
We elLher make ourselves mlserable or we make ourselves sLrong 1he amounL of work ls Lhe same
Carlos CasLaneda
8unnlng an ulLramaraLhon can'L be good for you l can'L lmaglne how lL's posslbly good for your
body" l sald
l wasn'L blLlng on endurance 8unnlng wasn'L my Lhlng and lL never had been 8rlan Mackenzle
laughed Cood for you physlcally? no 8uL you'll recover And l assure you lf you run 30k or 100
mlles when you flnlsh you won'L be Lhe same person who sLarLed"
l LhoughL for a mlnuLe and LhaL's when l blL
l'd seen a sLrange rlpple effecL dozens of Llmes ln Lhe world of sLrengLh buL for some reason l'd
never connecLed Lhe doLs wlLh endurance erhaps [usL as you haven'L connecLed Lhe doLs wlLh some
sub[ecLs ln Lhls book AfLer all ln a knowledge economy whaL's Lhe value of deadllfLlng more or
loslng 2 bodyfaL? Cf hlLLlng a home run?
ln a word Lransfer
My faLher losL 70+ pounds of faL ln 10 monLhs and Lrlpled hls sLrengLh uurlng hls annual checkup hls
docLor declared LhaL he mlghL llve forever
1he physlcal changes were lncredlble buL Lhe curlous slde effecLs of Lhe program were Lhe sLrongesL
lncenLlves Lo conLlnue As my dad explalned


lL's very odd l used Lo feel llke Lhe lnvlslble man buL now people more readlly ask my oplnlon and
Lake me more serlously l wenL from noL belng noLlced Lo belng noLlced CulLe aparL from Lhe
aesLheLlc and performance beneflL Lhere's a huge soclal beneflL l losL my lnvlslblllLy
Also afLer loslng 30 or 60 pounds and dolng whaL you once LhoughL lmposslble you sLarL Lo see Lhe
oLher lmposslbles"doubllng lncome ln 12 monLhs or whaLeveras posslbles"
1hls book ls a 1ro[an horse full of unexpecLed Lransfers
lL's lnLended Lo make you a beLLer allaround human lL's also lnLended Lo make you a role model for
Lhose around you
arLlal CompleLeness
MosL of us have reslgned ourselves Lo a parLlal compleLeness [usL as Chad lowler dld before loslng
more Lhan 100 pounds arLlal compleLeness can Lake many forms usually ln Lhe form of selfLalk
llke
l'm [usL noL Lhln fasL sLrong muscular eLc 1haL's Lhe way lL ls"
x?Z doesn'L maLLer lL's noL LhaL lmporLanL"
1hese are sald or LhoughL for many reasons CfLenLlmes Lhey're used Lo excuse someLhlng on Lhe
ouLslde LhaL people belleve Lhey can'L change
1he beauLy ls almosL all of lL can be changed
More lmporLanL Lhe reason Lo change Lhe physlcal lsn'L physlcal aL all
ln 2007 l was lnLervlewed for Lhe monLhly newsleLLer of Lben agan who runs a $30 mllllon per year
relaLlonshlpadvlce emplre Cne of hls flrsL quesLlons was
WhaL's Lhe fasLesL way for someone Lo lmprove Lhelr lnner game?"
1o whlch l responded
lmprove your ouLer game"
lf you wanL Lo be more confldenL or effecLlve raLher Lhan relylng on easllydefeaLed poslLlve Lhlnklng
and menLal gymnasLlcs learn Lo run fasLer llfL more Lhan your peers or lose Lhose lasL Len pounds
lL's measurable lL's clear you can'L lle Lo yourself lL Lherefore works
8ecall 8lchard 8ranson's answer Lo Lhe quesLlon Pow do you become more producLlve?" work ouL
1he CarLeslan separaLlon of mlnd and body ls false 1hey're reclprocal SLarL wlLh Lhe preclslon of
changlng physlcal reallLy and a domlno effecL wlll ofLen Lake care of Lhe lnLernal
8ecomlng CompleLe
?our body ls almosL always wlLhln your conLrol
1hls ls rare ln llfe perhaps unlque Slmply focuslng on some measurable elemenL of your physlcal
naLure can prevenL you from becomlng a uow !oneser" someone whose selfworLh ls dependenL on
Lhlngs largely ouLslde of Lhelr conLrol
!ob noL golng well? Company havlng lssues? Some ldloL maklng llfe dlfflculL? lf you add Len laps Lo
your swlmmlng or lf you cuL flve seconds off your besL mlle Llme lL can sLlll be a greaL week
ConLrolllng your body puLs you ln llfe's drlver's seaL
llfLeen monLhs afLer glvlng blrLh Lo her flrsL chlld uara 1orres Look home Lhe uS naLlonals gold
medal ln Lhe 100meLer freesLyle aL age 40 1hree days laLer she broke her own record ln Lhe
youLhdomlnaLed 30meLer freesLyle a record she'd seL aL age 13
AL age 43 Ceorge loreman knocked ouL Mlchael Moorer age 26 Lo become heavywelghL boxlng
champlon of Lhe world reclalmlng Lhe LlLle he'd losL Lo Muhammad All Lwo decades earller
!ack 1he ulpsea uemon" klrk ran Lhe lnfamous ulpsea Lrall race for Lhe flrsL Llme ln 1903 Pe
proceeded Lo run lL 67 Llmes Lhe lasL aL age 94 and broke Lhe record for consecuLlve fooL races held
by 8osLon MaraLhon legend !ohnny kelley !ack's ofLrepeaLed saylng was ?ou don'L sLop runnlng
'cause you geL old ?ou geL old lf you sLop runnlng!"
8efuse Lo accepL parLlal compleLeness
1ake Lhe nexL sLep uncap a pen and Lake an lnvenLory of all Lhe Lhlngs ln Lhe physlcal realm LhaL
you've reslgned yourself Lo belng poor aL now ask lf l couldn'L fall whaL would l wanL Lo be
excepLlonal aL? Clrcle Lhese alLernaLe reallLles
1hls llsL clrcles sLarlng back aL you glves you a blueprlnL for noL [usL a new body buL an enLlrely new
llfe
lL's never Loo laLe Lo relnvenL yourself
CompuLer sclenLlsL Alan kay once sald 1he besL way Lo predlcL Lhe fuLure ls Lo lnvenL lL"
Where wlll you sLarL?


ALnulCLS Anu Lx18AS

PLLluL MLASu8LMLn1S
Anu CCnvL8SlCnS
WelghL (lood)
CuAn1l1?
C8AMS
1 ounce
28 g
4 ounces or 1/4 pound
113 g
1/3 pound
130 g
8 ounces or 1/2 pound
230 g
2/3 pound
300 g
12 ounces or 3/4 pound
340 g
16 ounces or 1 pound
430 g
8ody WelghL
CunuS (L8S)
klLCC8AMS (kCS)
100
434
120
344
140
633
160
726
180
816
200
907
220
998
240
1089




CL11lnC 1LS1Lu
l8CM nu18lLn1S 1C MuSCLL ll8L8S
1here's no need Lo spend a forLune on LesLlng
1he crlLlcal few ln Lhls secLlon are ordered from leasL Lo mosL expenslve1 and l've puL asLerlsks (***)
nexL Lo Lhe LesLs LhaL ylelded Lhe mosL acLlonable resulLs for me and oLher LesL sub[ecLs ln Lhe book
Cf Lhe blood LesLs SpecLraCell was across Lhe board Lhe mosL lmmedlaLely lmpacLful for Lhe case
sLudles l supervlsed lL's here
use Lhese LesLs as a sLarLlng polnL beglnnlng wlLh Lhe leasL expenslve and addlng only when needed
or as budgeL allows More sophlsLlcaLed LesLs can be prescrlbed by a physlclan lf Lhe baslcs show
abnormallLles
noL sure whaL C8C or 1SP ls? ln Lhe beglnnlng l wasn'L elLher buL you can learn any of Lhem ln 60
seconds lor LhaL maLLer you could learn all of Lhem ln 60 mlnuLes use
wwwfourhourbodycom/bloodLesLs Lo look up unfamlllar blood LesL Lerms or Lo geL a beLLer
undersLandlng of your own resulLs
Pere are a few guldellnes Lo prevenL you from golng Woody Allen neuroLlc


1 lf you can'L acL on lL or en[oy lL don'L boLher LesLlng lL no one needs Lo learn Lhey're predlsposed
Lo a dlsease Lhey can do noLhlng Lo flx locus on acLlonable lLems and lgnore Lhe resL
2 1ake Lhe same LesLs aL Lhe same Llme 1lmlng maLLers a loL 1o compare before and afLer resulLs
for a glven LesL alm for Lhe same Llme of day same day of Lhe week and (lf female) same polnL ln
your mensLrual cycle 1esLosLerone levels as [usL one example can easlly change more Lhan 10
from 8 AM Lo 12 noon
3 lf you geL an alarmlng resulL repeaL Lhe LesL before maklng blg changes Cne acqualnLance
removed almosL every food from hls dleLl'm allerglc Lo Lhem all!"wlLhouL reallzlng LhaL food
allergy LesLlng ls noLorlously errorprone lf you geL an alarmlng resulL repeaL Lhe LesL lf you have
Lhe budgeL conslder uslng a dlfferenL lab or beLLer sLlll sendlng Lwo ldenLlcal samples Lo Lhe same
lab under dlfferenL names l dld Lhe laLLer wlLh several LesLs lncludlng 23andMe Lo ensure Lhe
resulLs were conslsLenL 23andMe passed buL many oLhers dld noL CeL a second oplnlon before
dolng anyLhlng drasLlc


l owe speclal Lhanks Lo ur !usLln Mager for helplng me navlgaLe Lhe world of LesLlng
1PL MLnu
lnsurance wlll ofLen cover Lhe flrsL one or Lwo comprehenslve LesLs you have performed and l
encourage you Lo speak wlLh your docLor abouL Lhls opLlon
l prefer Lo keep my LesLlng acLlvlLles (and resulLs) ouL of lnsurance flles and usually pay wlLh a credlL
card lor Lhls reason l've llsLed Lhe cash cosLs for each LesL Sklp Lo 8odod" lf your eyes gloss over
wlLh Lhe blood deLalls
Comprehenslve 8lood anel lree$600
1hese sLandard blood draws were performed aL Lhe Clear CenLer of PealLh near San lranclsco and
analyzed by PunLer LaboraLorles (wwwhunLerlabscom)
***Chem 6 $210
lncludes CM llpld panel ferrlLln lron MC 1SP l13 l14 corLlsol lnsulln C8C uA lac vlLamln u
***Male v $360
lncludes esLradlol SA uPLAS LP pregnenolone corLlsol free and LoLal LesLosLerone lCl1
(lndlcaLlve of growLh hormone)


AddlLlonal Male 1esLs

uP1
$2280
lSP
$40
rogesLerone
$40
lemale PealLh roflle2
(can overlap wlLh Chem 6) $400700
lncludes homocysLelne llpoproLeln (a) prealbumln Lhyrold panel uPLAS esLradlol progesLerone
lSP LP C8eacLlve roLeln (hsC8) lron ferrlLln hepaLlLls Plv
lnflammaLory markers ueLecL bleedlng dlsorders abnormal blood cloLLlng and assess your rlsk of
havlng a hearL aLLack
Cardlo C8eacLlve roLeln (C8)
$30
PomocysLelne
$30
llbrlnogen
$40
Clyco A1C
$23
Llver enzymes use Lhese LesLs Lo assess wheLher your llver has a dlsorder a dlsease or has been
damaged wheLher by dleL supplemenLs or someLhlng else
AL1
$6
AS1
$6
***8odod (wwwfourhourbodycom/bodpod) $2330 per sesslon 1he offlclal bodyfaL
measuremenL devlce of Lhe nlL Comblne !usL slL lnslde a sealed capsule and alLernaLlng alr pressure
wlll deLermlne body composlLlon
***uLxA (search uLxA body faL" ln Coogle) $30100 per sesslon uual energy xray absorpLlomeLry
(uLxA) ls my favorlLe opLlon for measurlng bodyfaL percenLage as Lhe resulLs lnclude valuable
lnformaLlon besldes body composlLlon lncludlng mass lmbalances and bone denslLy
***Z81 aLhome vlLamln u LesL klLs (wwwzrLlabcom/vlLamlndcouncll) $63220 ueLermlne your
vlLamln u levels before supplemenLlng 1he Z81 LesLs are sallvabased and reasonably accuraLe noLe
LhaL vlLamln u ls ofLen lncluded ln Lhe comprehenslve bloodwork (ln our example Chem 6") and lL
ls always lncluded ln Lhe SpecLraCell LesLlng l recommend
CeneLlc lnslghLs (www23andmecom and wwwnavlgenlcscom) $991000 per LesL lf you'd llke Lo
deLermlne your geneLlc lndlcaLors for fasLLwlLch muscle flber caffelne meLabollsm or eLhnlc make
up Lhese LesLs wlll offer answers
8erkeley PearL Labs or Advanced Cardlo Llpld anel $120260 lf you adhere Lo Lhe Llpld PypoLhesls
of cardlovascular dlsease (ln essence LhaL cholesLerol and faLs cause lL) Lhese laboraLorles offer
comprehenslve llpld analyses lncludlng LesLs LhaL measure LuL and PuL parLlcle slze as a dlsLrlbuLlon
of seven and flve subclasses respecLlvely
lood Allergy 1esLlng (Merldlan L93 8aslc lood anel) $140 l've lncluded Lhls as more of a warnlng
Lhan a recommendaLlon lnLervlewlng docLors who revlew Merldlan LesLs on a regular basls lL
became clear LhaL cerLaln foods (plneapple kldney beans egg whlLes eLc) ofLen come back as
poslLlve for almosL 100 of Lhe paLlenLs buL Lhere are also perlods of lower allerglc response"
agaln across nearly all paLlenLs 1hls seems reflecLlve of bad LesLlng processes or a bad LesL ln
general and Lhe quesLlonable resulLs seem common across mosL labs 1hls ls also Lrue for guL
permeablllLy" LesLs
1here are however Lwo maln Lakeaways from my food allergy experlmenLs and polllng mosL
problems are caused by gluLen whlch you shouldn'L be eaLlng much of ln Lhe flrsL place and you can
creaLe food allergles lf you eaL Lhe same foods and same proLeln sources all Lhe Llme 1he flx lollow
Lhe SlowCarb uleL and change your maln proLeln sources and sLaple meals every monLh or so
***uocLor's uaLa urlne 1oxlc MeLals $160 ($60 klL + $100 for uMS ln[ecLlon) ln Lhls LesL you are
ln[ecLed wlLh a chemlcal LhaL blnds Lo heavy meLals ln your blood (le a chelaLlng agenL llke uMS)
whlch are Lhen excreLed ln your urlne uslng a large plasLlc [ug you collecL urlne for a 6hour perlod
and Lhen boLLle a wellshaken sample for analysls 1o LesL Lhe effecLs of larger flsh l aLe swordflsh
and Luna before ln[ecLlon 1he resulL? l doubled my mercury levels afLer one meal uon'L do LhaL
***Comprehenslve SLool Analysls and araslLology $243 1hls LesL offered by uocLor's uaLa Cenova
MeLaMeLrlx and oLhers looks aL Lhe healLh of your largesL lnLerface wlLh Lhe envlromenL your guL
1hls wlll help ldenLlfy dlgesLlve lssues or paraslLelnduced problems lf you can'L galn welghL Lhls LesL
should be a hlgh prlorlLy
***SpecLraCell nuLrlenL 1esLlng (wwwfourhourbodycom/specLracell) $364 1hls LesL ls used Lo
plnpolnL vlLamln and mlcronuLrlenL deflclencles 1hls LesL helped me ldenLlfy a selenlum deflclency
whlchonce correcLedhelped me Lo Lrlple my LesLosLerone levels Cne oLher LesL sub[ecL
ldenLlfled enormous 812 and vlLamln u deflclencles whlchonce correcLedmade hlm so
energeLlc LhaL he felL llke he was on cocalne ln a good way LhaL ls Plghly hlghly recommended
8lohyslcal (wwwfourhourbodycom/blophyslcal) $34008000 1he 8lophyslcal ls an alllnone LesL
8y surveylng Lhe blomarkers ln your blood 8lophyslcal wlll deLecL medlcal condlLlons and dlseases
lncludlng cardlovascular dlsease cancer (lncludlng breasL colon llver ovarlan prosLaLe and
pancreaLlc) meLabollc dlsorders (such as dlabeLes and meLabollc syndrome) auLolmmune dlsease
(lncludlng rheumaLold arLhrlLls and lupus) vlral and bacLerlal dlseases (such as mononucleosls and
pneumonla) hormonal lmbalance (lncludlng menopause LesLosLerone deflclency and Lhyrold
deflclency) and nuLrlLlonal sLaLus (such as vlLamln and proLeln deflclencles)





Lnd of ChapLer noLes
1 lf Lhere ls a range for cosL l have used Lhe lower range for puLLlng Lhem ln order
2 Slnce l am noL a woman Lhls LesL was found from a nonPunLer source
hLLp//wwwanylabLesLnowcom/1esLs/lemale_1esLsaspx

MuSCLLS Cl 1PL 8Cu? (A81lAL)







1PL vALuL Cl SLLlLxL8lMLn1A1lCn
All llfe ls an experlmenL 1he more experlmenLs you make Lhe beLLer
8alph Waldo Lmerson
lL doesn'L maLLer how beauLlful your Lheory ls lL doesn'L maLLer how smarL you are lf lL doesn'L
agree wlLh experlmenL lL's wrong
8lchard leynman
1hls chapLer was wrlLLen by ur SeLh 8oberLs professor emerlLus of psychology aL Lhe unlverslLy of
Callfornla8erkeley and professor of psychology aL 1slnghua unlverslLy Pls work has appeared ln Lhe
new ?ork 1lmes Magazlne and 1he SclenLlsL and he ls on Lhe edlLorlal board of Lhe [ournal nuLrlLlon
l sLarLed selfexperlmenLaLlon when l was a grad sLudenL l was sLudylng experlmenLal psychology
selfexperlmenLaLlon was a way Lo learn how Lo do experlmenLs
Cne of my flrsL selfexperlmenLs was abouL acne My dermaLologlsL had prescrlbed LeLracycllne an
anLlbloLlc !usL for pracLlce l dld an experlmenL Lo measure lLs effecL l varled Lhe dosage of
LeLracycllneLhe number of pllls per dayand counLed Lhe number of plmples on my face each
mornlng llrsL l compared slx pllls per day (a hlgh dose) and four pllls per day (Lhe prescrlbed dose)
SomewhaL Lo my surprlse Lhey produced Lhe same number of plmples l Lrled oLher dosages
LvenLually l Lrled zero pllls per day 1o my shock zero pllls per day produced Lhe same number of
plmples as four or slx pllls per day 1he concluslon was unavoldable Lhe drug had no effecL (Many
years laLer research arLlcles abouL anLlbloLlcreslsLanL acne began Lo appear) 1eLracycllne ls a
prescrlpLlon drug lL's noL compleLely safe l'd been Laklng lL for monLhs
My dermaLologlsL had also prescrlbed benzoyl peroxlde whlch comes ln a cream When my self
experlmenLaLlon sLarLed l belleved LhaL LeLracycllne was powerful and benzoyl peroxlde weak so l
rarely used Lhe cream Cne day l ran low on LeLracycllne 8eLLer use Lhe cream l LhoughL lor Lhe flrsL
Llme l used Lhe cream regularly Agaln l was shocked lL worked well 1wo days afLer l sLarLed uslng
lL Lhe number of plmples clearly wenL down When l sLopped Lhe cream Lwo days laLer Lhe number
of plmples rose When l resLarLed Lhe cream Lhe number of plmples wenL down agaln
My daLa lefL no doubL LhaL (a) LeLracycllne dldn'L work and (b) benzoyl peroxlde dld workLhe
opposlLe of my orlglnal bellefs My dermaLologlsL LhoughL boLh worked Pe'd seen hundreds of acne
paLlenLs and had probably read hundreds of arLlcles abouL acne ?eL ln a few monLhs l'd learned
someLhlng lmporLanL he dldn'L know
1hls wasn'L Lhe usual llne abouL selfexperlmenLaLlon 8ead any book abouL lL such as Lawrence
AlLman's Who Coes llrsL? 1he SLory of SelfLxperlmenLaLlon ln Medlclne and you wlll come away
Lhlnklng LhaL selfexperlmenLaLlon ls done by selfless docLors Lo LesL new and dangerous LreaLmenLs
My experlence was dlfferenL l wasn'L a docLor l wasn'L Lrylng Lo help someone else l dldn'L LesL a
dangerous new LreaLmenL unllke Lhe beLLerknown sorL of selfexperlmenLaLlon whlch usually
conflrms whaL Lhe experlmenLer belleves my selfexperlmenLs had shown l was wrong
lrom my acne research l learned LhaL selfexperlmenLaLlon can be used by nonexperLs Lo (a) see lf
Lhe experLs are rlghL and (b) learn someLhlng Lhey don'L know l hadn'L reallzed such Lhlngs were
posslble 1he nexL problem l Lrled Lo solve Lhls way was early awakenlng lor years sLarLlng ln my
LwenLles l woke up early ln Lhe mornlng such as 4 AM sLlll Llred buL unable Lo go back Lo sleep
Cnly a few dreary hours laLer would l be able Lo fall back asleep 1hls happened abouL half of all
mornlngs lL showed no slgn of golng away l dldn'L wanL Lo Lake a plll for Lhe resL of my llfenoL LhaL
Lhere are any good pllls for Lhlsso l dldn'L boLher seelng a docLor 1he only hope for a good
soluLlon as far as l could Lell was selfexperlmenLaLlon
So l dld Lwo Lhlngs


1 l recorded a few deLalls abouL my sleep 1he maln one was wheLher l fell back asleep afLer geLLlng
up Pow ofLen Lhls happened was my measure of Lhe severlLy of Lhe problem ln Lhe beglnnlng l
couldn'L fall back asleep abouL half of all mornlngs
2 l LesLed posslble soluLlons


1he flrsL Lhlng l Lrled was aeroblc exerclse lL dldn'L help Larly awakenlng was [usL as common afLer a
day wlLh exerclse as afLer a day wlLhouL exerclse l Lrled eaLlng cheese ln Lhe evenlng lL dldn'L help l
Lrled several more posslble remedles none helped AfLer several years l ran ouL of Lhlngs Lo Lry All
my ldeas abouL whaL mlghL help had proved wrong
?eL l managed Lo make progress lor unrelaLed reasons l changed my breakfasL from oaLmeal Lo
frulL A few days laLer l sLarLed waklng up Loo early every mornlng lnsLead of half Lhe Llme 1he
problem was now much worse 1hls had never happened before l recorded Lhe breakfasL change on
Lhe same plece of paper l used Lo keep Lrack of my sleep so Lhe correlaLlon was easy Lo see 1o make
sure Lhe correlaLlon reflecLed causallLy l wenL back and forLh beLween frulL and oaLmeal 1he resulLs
showed lL was cause and effecL lrulL for breakfasL caused more early awakenlng Lhan oaLmeal for
breakfasL AfLer Len years when noLhlng l'd done had made a dlfference Lhls was a blg sLep forward l
evenLually flgured ouL LhaL any breakfasL made early awakenlng more llkely A long experlmenL
conflrmed Lhls 1he besL breakfasL was no breakfasL
l was less surprlsed Lhan you mlghL Lhlnk l knew LhaL ln a wlde range of anlmals lncludlng raLs a
laboraLory resulL called anLlclpaLory acLlvlLy ls well esLabllshed lf you feed a raL every day aL Lhe
same Llme lL wlll become acLlve abouL Lhree hours earller lf you feed lL aL noon lL wlll become
acLlve abouL 9 AM l had been eaLlng breakfasL aL abouL 7 AM and waklng up abouL 4 AM l had
essenLlally found LhaL humans were llke oLher anlmals ln Lhls regard
noL eaLlng breakfasL reduced early awakenlng buL dldn'L ellmlnaLe lL ln Lhe followlng years self
experlmenLaLlon LaughL me more abouL whaL caused lL 8y accldenL l found LhaL sLandlng helped lf l
sLood more Lhan elghL hours ln a day l slepL beLLer LhaL nlghL 1haL wasn'L pracLlcalafLer Lrylng Lo
sLand LhaL much for several years l gave upbuL Lhe reallzaLlon helped me make anoLher accldenLal
dlscovery 10 years laLer sLandlng on one leg Lo exhausLlon helps lf l do Lhls four Llmes (lefL leg Lwlce
rlghL leg Lwlce) durlng a day even ln Lhe mornlng l sleep much beLLer LhaL nlghL More recenLly l've
found LhaL anlmal faL makes me sleep beLLer
8oLh effecLs are dosedependenL l can geL greaL sleep lf l sLand enough and greaL sleep lf l eaL
enough anlmal faL
Pow much anlmal faL ls enough"? l've [usL sLarLed Lrylng Lo flgure Lhls ouL uslng plg faL whlch l
consume ln a cuL called pork belly (Lhe parL of Lhe plg used for bacon) l found LhaL 130 grams of pork
belly had a llLLle effecL 230 grams of pork belly had a much clearer effecL 1he effecL seems Lo geL
larger wlLh more pork belly (eg 330 grams) 8ecause pork belly may be more Lhan 90 faL by
calorles (Lhere ls greaL varlaLlon from one plece Lo Lhe nexL) lL's a loL of calorles of faL Lo geL Lhe
maxlmum posslble effecL l need Lo burn a loL of calorles per day Lo make LhaL many calorles easy Lo
eaL buL lL's ln some respecLs more convenlenL Lhan sLandlng on one fooL
Acne and sleep were my flrsL selfexperlmenLal Loplcs LaLer l sLudled mood welghL conLrol and Lhe
effecLs of omega3 on braln funcLlon l learned LhaL selfexperlmenLaLlon has Lhree uses


1 1o LesL ldeas l LesLed Lhe ldea LhaL LeLracycllne helps acne l LesLed ldeas abouL how Lo sleep
beLLer And l've LesLed ldeas derlved from surprlses A few years ago whlle Lrylng Lo puL on my shoes
sLandlng up l reallzed my balance was much beLLer Lhan usual l'd been puLLlng on my shoes
sLandlng up for more Lhan a year LhaL mornlng lL was much easler Lhan usual 1he prevlous evenlng
l'd swallowed slx flaxseedoll capsules l dld selfexperlmenLs Lo LesL Lhe ldea LhaL flaxseed oll
lmproves balance (lL dld)
2 1o generaLe new ldeas 8y lLs naLure selfexperlmenLaLlon lnvolves maklng sharp changes ln your
llfe you don'L do x for several weeks Lhen you do x for several weeks 1hls plus Lhe facL LhaL we
monlLor ourselves ln a hundred ways makes lL easy for selfexperlmenLaLlon Lo reveal unexpecLed
slde effecLs 1hls has happened Lo me flve Llmes Moreover dally measuremenLsof acne sleep or
anyLhlng elsesupply a basellne LhaL makes lL even easler Lo see unexpecLed changes
3 1o develop ldeas 1haL ls Lo deLermlne Lhe besL way Lo use a dlscovery and Lo learn abouL Lhe
underlylng mechanlsm AfLer l found LhaL flaxseed oll lmproved balance l used selfexperlmenLaLlon
Lo flgure ouL Lhe besL dose (Lhree Lo four Lablespoons per day)


Cne complalnL abouL selfexperlmenLaLlon ls LhaL you're noL bllnd" Maybe Lhe LreaLmenL works
because you expecL lL Lo work A placebo effecL l have never seen a case where Lhls appeared Lo
have happened When LreaLmenL 10 helps afLer LreaLmenLs 1 Lhrough 9 have falled Lo help (my usual
experlence) lL's unllkely Lo be a placebo effecL AccldenLal dlscoverles cannoL be placebo effecLs
My experlence has shown LhaL lmproveyourllfe selfexperlmenLaLlon ls remarkably powerful l
wasn'L an experL ln anyLhlng l sLudledl'm noL a sleep experL for examplebuL l repeaLedly found
useful causeandeffecL relaLlonshlps (breakfasL causes early awakenlng flaxseed oll lmproves
balance eLc) LhaL Lhe experLs had mlssed 1hls lsn'L supposed Lo happen of course buL lL made a loL
of sense My selfexperlmenLaLlon had Lhree blg advanLages over convenLlonal research done by
experLs


1 More power SelfexperlmenLs are far beLLer aL deLermlnlng causallLy (does x cause ??) Lhan
convenLlonal experlmenLs Cbvlously Lhey're much fasLer and cheaper lf l have an ldea abouL how Lo
sleep beLLer l can LesL lL on myself ln a few weeks for free ConvenLlonal sleep experlmenLs Lake a
year or more (geLLlng fundlng Lakes Llme) and cosL Lhousands of dollars A less obvlous advanLage of
selfexperlmenLaLlon ls LhaL more wlsdom ls acqulred We learn from our mlsLakes lasL self
experlmenLaLlon means you make more mlsLakes Cne lesson l learned sLands ouL Always do Lhe
mlnlmumLhe slmplesL easlesL experlmenL LhaL wlll make progress lew professlonal sclenLlsLs
seem Lo know Lhls llnally as l menLloned earller selfexperlmenLaLlon ls much more senslLlve Lo
unexpecLed slde effecLs
2 SLone Agellke LreaLmenLs are easy Lo LesL l repeaLedly found LhaL slmple envlronmenLal changes
such as avoldlng breakfasL and sLandlng more had blg and surprlslng beneflLs ln each case Lhe
change l'd made resembled a reLurn Lo SLone Age llfe when no one aLe breakfasL and everyone
sLood a loL 1here are plenLy of reasons Lo Lhlnk LhaL many common healLh problems such as
dlabeLes hlgh blood pressure and cancer are caused by dlfferences beLween modern llfe and SLone
Age llfe Modern llfe and SLone Age llfe dlffer ln many ways of course Lhe fracLlon of dlfferences
LhaL lnfluence our healLh ls probably low lf so Lo flnd aspecLs of SLone Age llfe LhaL maLLer you have
Lo do many LesLs SelfexperlmenLs fasL and cheap can do Lhls convenLlonal experlmenLs slow and
expenslve cannoL ln addlLlon convenLlonal research ls slanLed Loward LreaLmenLs LhaL can make
money for someone 8ecause convenLlonal research ls expenslve fundlng ls needed urug companles
wlll fund research abouL drugs so loLs of convenLlonal research lnvolves drugs LlemenLs of SLone
Age llfe (such as no breakfasL) are cheap and wldely avallable no company wlll fund research abouL
Lhelr effecLlveness
3 8eLLer moLlvaLlon l sLudled my sleep for 10 years before maklng clear progress 1haL sorL of
perslsLence never happens ln convenLlonal healLh research 1he reason ls a dlfference ln moLlvaLlon
arL of Lhe dlfference ls how much Lhe researcher cares abouL flndlng soluLlons When you sLudy
your own problem (eg acne) you care more abouL flndlng a soluLlon Lhan oLhers are llkely Lo care
Acne researchers rarely have acne And parL of Lhe moLlvaLlon dlfference ls Lhe lmporLance of goals
oLher Lhan solvlng Lhe problem When l sLudled my sleep my only goal was Lo sleep beLLer
rofesslonal sclenLlsLs have oLher goals whlch are enormously consLralnlng


Cne seL of prlson bars lnvolves employmenL and research fundlng 1o keep Lhelr [obs (eg geL
Lenure geL promoLed geL [obs for Lhelr sLudenLs and geL granLs) professlonal sclenLlsLs musL
publlsh several research papers per year 8esearch LhaL can'L provlde Lhls ls undoable AnoLher seL of
prlson bars lnvolves sLaLus rofesslonal sclenLlsLs derlve mosL of Lhelr sLaLus from Lhelr [ob When
Lhey have a cholce Lhey Lry Lo enhance or proLecL Lhelr sLaLus Some sorLs of research have more
sLaLus Lhan oLhers Large granLs have more sLaLus Lhan small granLs so professlonal sclenLlsLs prefer
expenslve research Lo cheap research PlghLech has more sLaLus Lhan lowLech so Lhey prefer hlgh
Lech As 1horsLeln veblen emphaslzed ln 1he 1heory of Lhe Lelsure Class (1899) useless research has
hlgher sLaLus Lhan useful research uolng useless work veblen sald shows LhaL you are hlghersLaLus
Lhan Lhose who musL do useful work So researchers prefer useless research Lhus Lhe Lerm lvory
Lower" lear of loss of [ob granL or sLaLus also makes lL hard for professlonal sclenLlsLs Lo propose
radlcal new ldeas SelfexperlmenLers Lrylng Lo solve Lhelr own problem on Lhelr own Llme are noL
Lrapped llke Lhls
Acne lllusLraLes Lhe problem 1he dermaLologlcal parLy llne ls LhaL dleL doesn'L cause acne Accordlng
Lo a webslLe of Lhe Amerlcan Academy of uermaLology exLenslve sclenLlflc sLudles" show lL's a
myLh" LhaL acne ls caused by dleL" Accordlng Lo guldellnes for care" for dermaLologlsLs publlshed
ln 2007 dleLary resLrlcLlon (elLher speclflc foods or food classes) has noL been demonsLraLed Lo be
of beneflL ln Lhe LreaLmenL of acne" ln facL Lhere ls overwhelmlng evldence llnklng dleL and acne
SLarLlng ln Lhe 1970s a ConnecLlcuL docLor named Wllllam uanby collecLed evldence connecLlng
dalry consumpLlon and acne lL ls Lelllng LhaL uanby wasn'L a professlonal sclenLlsL When hls paLlenLs
gave up dalry lL ofLen helped ln 2002 slx sclenLlsLs (none a dermaLologlsL) publlshed a paper wlLh
Lhe WesLon rlcellke concluslon LhaL Lwo lsolaLed groups of people (klLava lslanders and Ache
hunLergaLherers) had no acne aL all 1hey had examlned more Lhan 1000 sub[ecLs over Lhe age of 10
and found no acne When people ln Lhese groups lefL Lhelr communlLles and aLe dlfferenLly Lhey dld
geL acne 1hese observaLlons suggesL LhaL a loL of acnemaybe all of lLcan be cured and prevenLed
by dleL
Why ls Lhe offlclal llne so wrong? 8ecause Lhe palnsLaklng research needed Lo show Lhe many ways
dleL causes acne ls Lhe sorL of research LhaL professlonal researchers can'L do and don'L wanL Lo do
1hey can'L do lL because Lhe research would be hard Lo fund (no one makes money when paLlenLs
avold dalry) and because Lhe Lrlal and error requlred would Lake Loo long per publlcaLlon 1hey don'L
wanL Lo do lL because lL would be lowLech lowcosL and very usefuland Lherefore lowsLaLus
Whlle research docLors ln oLher speclalLles sLudy hlghLech expenslve LreaLmenLs Lhey would be
dolng lowcosL sLudles of whaL happens when you avold cerLaln foods PumlllaLlng Colleagues ln
oLher speclalLles mlghL make fun of Lhem 1o [usLlfy Lhelr avoldance of embarrassmenL Lhe whole
professlon Lells Lhe resL of us based on exLenslve sclenLlflc sLudles" LhaL black ls whlLe Self
experlmenLaLlon allows acne sufferers Lo lgnore Lhe sLrange clalms of dermaLologlsLs noL Lo menLlon
Lhelr dangerous drugs (such as AccuLane) ersons wlLh acne can slmply change Lhelr dleLs unLll Lhey
flgure ouL whaL foods cause Lhe problem
Cregor Mendel was a monk Pe was under no pressure Lo publlsh he could say whaLever he wanLed
abouL horLlculLure wlLhouL fear for hls [ob Charles uarwln was wealLhy Pe had no [ob Lo lose Pe
could wrlLe Cn Lhe Crlgln of Specles very slowly Alfred Wegener who proposed conLlnenLal drlfL
was a meLeorologlsL Ceology was a hobby of hls 8ecause Lhey had LoLal freedom and plenLy of Llme
and professlonal blologlsLs and geologlsLs dld noL ([usL as now) Mendel uarwln and Wegener were
able Lo use Lhe accumulaLed knowledge of Lhelr Llme beLLer Lhan Lhe professlonals 1he accumulaLed
knowledge of our Llme ls more accesslble Lhan ever before SelfexperlmenLers wlLh LoLal freedom
plenLy of Llme and easy access Lo emplrlcal LesLs are ln a greaL poslLlon Lo Lake advanLage of lL
1CCLS Anu 18lCkS
SeLh 8oberLs SelfLxperlmenLaLlon as a Source of new ldeas 1en Lxamples lnvolvlng Sleep Mood
PealLh and WelghL" 8ehavloral and 8raln Sclence 27 (2004) 22788 (wwwfourhourbodycom/new
ldeas) 1hls 61page documenL abouL selfexperlmenLaLlon provldes an overvlew of some of SeLh's
flndlngs lncludlng acLlonable sleep examples
1he CuanLlfled Self (wwwquanLlfledselfcom) CuraLed by Wlred cofoundlng edlLor kevln kelly and
Cary Wolf a managlng edlLor of Wlred Lhls ls Lhe perfecL home for all selfexperlmenLers 1he
resources secLlon alone ls worLh a Lrlp Lo Lhls slLe whlch provldes Lhe mosL comprehenslve llsL of
daLaLracklng Lools and servlces on Lhe web (wwwfourhourbodycom/quanLlfled)
Alexandra Carmlchael Pow Lo 8un a Successful SelfLxperlmenL" (wwwfourhourbodycom/self
experlmenL) MosL people have never sysLemaLlcally done a selfexperlmenL And yeL lL's one of Lhe
easlesL meLhods for dlscoverlng whaL varlables are affecLlng your wellbelng 1hls arLlcle shows you
Lhe flve prlnclples LhaL wlll help you geL sLarLed ln runnlng successful selfexperlmenLs 8onus an 11
mlnuLe vldeo from SeLh 8oberLs dlscusslng experlmenL deslgn
Cure1ogeLher (wwwcureLogeLhercom) Cure1ogeLher whlch won Lhe Mayo Cllnlc lSpoL CompeLlLlon
for ldeas 1haL Wlll 1ransform PealLhcare (2009) helps people anonymously Lrack and compare
healLh daLa Lo beLLer undersLand Lhelr bodles and make more lnformed LreaLmenL declslons 1hlnk
you're alone wlLh a condlLlon? Chances are you'll flnd dozens of oLhers wlLh Lhe same problem on
Cure1ogeLher
uayLum (wwwdayLumcom) Concelved by 8yan Case and nlcholas lelLon uayLum ls an eleganL and
lnLulLlve servlce for examlnlng and vlsuallzlng your everyday hablLs and rouLlnes
uaLa Logger (hLLp//appspachubecom/daLalogger) uaLa Logger for lhone enables you Lo sLore and
graph any daLa of your chooslng along wlLh a LlmesLamp and locaLlon lL can be used for anyLhlng
wheLher foodrelaLed anlmal slghLlngs or LemperaLure sensor readlngs around your nelghborhood
lf you can Lhlnk of lL lL can be recorded and Lracked

SC11lnC 8Au SClLnCL 101
Pow noL Lo 1rlck ?ourself
noLhlng ls more lrredeemably lrrelevanL Lhan bad sclence
!ohn olanyl nobel rlze wlnner ln chemlsLry



!lM 8C8CMAn ClnclnnaLl Lnqulrer 8eprlnLed wlLh permlsslon of unlvL8SAL uCLlCk All rlghLs
reserved
AnLL u8CLS PCu8 Cl LxL8ClSL A uA?"
new ?ork 1lmes SL1LM8L8 2002
WP? LxL8ClSL WCn'1 MAkL ?Cu 1Pln"
1lme AuCuS1 2009
LCWCA88 lAu lAuLS Anu A1klnS lS 8lC LCSL8"
WashlngLon osL SL1LM8L8 2003
LCWCA88 ulL1S CCM8A1 ML1A8CLlC S?nu8CML"
WashlngLon osL !uly 2007
lL geLs Llrlng doesn'L lL? SclenLlsLs seem Lo change Lhelr mlnds every slx monLhs Lggs and buLLer wlll
klll you so you Lurn Lo margarlne and Lurkey bacon now margarlne wlll klll you and one egg a day ls
okay?! lL almosL seems beLLer Lo opL ouL compleLely and llve ln lgnorance
lorLunaLely sclence lsn'L arblLrary ln facL you [usL need Lo learn a few slmple concepLs Lo separaLe
Lhe LruLh (or probable LruLh) from compleLe flcLlon
MosL research ls presenLed Lo Lhe publlc Lhrough medla or propagandlsLs wlLh agendas Slnce dleL ls
mosL ofLen hl[acked for selllng newspapers and ldeologles we'll use almosLbellevable dleL nonsense
Lo develop our 8S meLer 1o creaLe Lhe mosL perfecL you you need Lo know whlch sclence Lo follow
and whlch sclence" Lo lgnore
AfLer readlng Lhe nexL elghL pages you wlll know more abouL research sLudles Lhan Lhe average Mu
1he 8lg llve
1he 8lg llve are lmporLanL Lo undersLand as Lhey are Lhe Lools mosL ofLen used Lo exaggeraLe and
bralnwash
1hey are also crlLlcal Lo grasp so you don'L Lrlck yourself or wasLe Llme wlLh false leads as a self
experlmenLer l've phrased each concepL as a quesLlon you should ask yourself when looklng aL dleL
advlce or Lhe laLesL research"
1 lS A 8LLA1lvL CPAnCL (LlkL L8CLn1ACLS) 8LlnC uSLu 1C CCnvlnCL?
1hls concepL ls besL lllusLraLed wlLh Lwo poLenLlal news headllnes
S1uulLS SPCW LCLL WPC AvClu SA1u8A1Lu lA1 LlvL LCnCL8"
Should you sLarL avoldlng saLuraLed faL?
llrsL flnd ouL exacLly whaL longer" means 8ased on avallable daLa lL Lurns ouL LhaL reduclng your
saLuraLed faL lnLake Lo 10 of dally calorles for your enLlre adulL llfe would add only 330 days Lo
your llfespan Conslderlng Lhls ls Lhe Lrouble worLh lL lf a rlbeye ls one of your pleasures ln llfe?
robably noL
LCLL WPC u8lnk CCllLL LCSL 20 MC8L lA1 1PAn 1PCSL WPC uCn'1"
Should you sLarL drlnklng coffee?
Leavlng aslde Lhe quesLlon of wheLher or noL Lhls ls an observaLlonal sLudy (dlscussed nexL) lL's
worLh looklng aL LhaL mlghLy lmpresslve 20
8elaLlve lncreases or decreases mosL ofLen expressed as percenLages can be mlsleadlng
8elaLlve lsn'L enough lL's crlLlcal Lo ask whaL Lhe absoluLe lncrease or decrease wasln Lhls case
how many pounds of faL dld boLh groups acLually lose and over whaL perlod of Llme? ln mosL cases
percenLages are used ln medla and sales brochures Lo mask Lhe facL LhaL changes were mlnuscule
lf lL were 023 pounds losL for Lhe conLrol group and 030 pounds (20 more) for Lhe coffee group
over elghL weeks aL Lhree cups per day ls plcklng up Lhe coffee hablL worLh Lhe slde effecLs of hlgh
dose caffelne? nope
ulsLrusL percenLages ln lsolaLlon
2 lS 1PlS An C8SL8vA1lCnAL S1uu? CLAlMlnC 1C SPCW CAuSL Anu LllLC1?
1hls ls Lhe moLher lode lf you learn [usL one concepL ln Lhls chapLer learn Lhls one lL's Lhe cardlnal
sln
CbservaLlonal sLudles3 also referred Lo as unconLrolled experlmenLs look aL dlfferenL groups or
populaLlons ouLslde Lhe lab and compare Lhe occurrence of speclflc phenomena usually dlseases
Cne example ls Lhe ofLen mlslnLerpreLed Chlna sLudy"
Pere ls Lhe mosL lmporLanL paragraph ln Lhls chapLer
CbservaLlonal sLudles cannoL conLrol or even documenL all of Lhe varlables lnvolved CbservaLlonal
sLudles can only show correlaLlon A and 8 boLh exlsL aL Lhe same Llme ln one group 1hey cannoL
show cause and effecL4
ln conLrasL randomlzed and conLrolled experlmenLs conLrol varlables and can Lherefore show cause
and effecL (causaLlon) A causes 8 Lo happen
1he saLlrlcal rellglon asLafarlanlsm purposely confuses correlaLlon and causaLlon


WlLh a decrease ln Lhe number of plraLes Lhere has been an lncrease ln global warmlng over Lhe
same perlod
1herefore global warmlng ls caused by a lack of plraLes
Lven more compelllng


Somalla has Lhe hlghesL number of lraLes Anu Lhe lowesL Carbon emlsslons of any counLry
Colncldence?
urawlng unwarranLed causeandeffecL concluslons from observaLlonal sLudles ls Lhe breadand
buLLer of medla and cause or flnanclallydrlven sclenLlsLs bllnd Lo Lhelr own lack of eLhlcs
uon'L fall for asLafarlanlsm ln sclence
lL ls crlLlcal noL Lo Lake advlce based purely on observaLlonal sLudles ln 2004 a commenLary
publlshed ln Lhe lnLernaLlonal !ournal of Lpldemlology LlLled 1he hormone replacemenLcoronary
hearL dlsease conundrum ls Lhls Lhe deaLh of observaLlonal epldemlology?" hlghllghLed Lhe dangers
of dolng so CbservaLlon of one group of women uslng hormone replacemenL Lherapy (P81) showed
lower hearL dlsease and medla and P81 proponenLs were fasL Lo promoLe Lhls soundblLe
concluslon P81 reduces hearL dlsease! Sadly randomlzed and conLrolled Lrlals (8C1) laLer showed no
proLecLlve effecLs and even a sllghL lncrease of rlsk for hearL dlsease among Lhose uslng P81
Pow was Lhls posslble?
lL Lurns ouL LhaL Lhe observaLlonal sLudles dldn'L sufflclenLly accounL for dlfferenL socloeconomlc
sLaLuses beLween groups or for Lhe lnfluence of docLors selecLlng women for P81 who were less
predlsposed Lo hearL dlsease Lo begln wlLh 1he laLLer ls an example of how falllng Lo randomly asslgn
sub[ecLs Lo groups (randomlzaLlon) leaves observaLlonal sLudles open Lo blas from experlmenLers
1he 2004 hlndslghL commenLary sLaLed rlghLly


1he dlfferlng resulLs beLween observaLlonal sLudles and 8C1 randomlzed and conLrolled Lrlals ln Lhe
assoclaLlon beLween P81 and CPu Lhrow Lhls ldea LhaL wellconducLed observaLlonal sLudles can
produce slmllar esLlmaLes of LreaLmenL effecLs as 8C1 lnLo quesLlon and may slgnlfy Lhe deaLh of
observaLlonal epldemlology
CbservaLlonal sLudles are valuable for developlng hypoLheses (educaLed guesses LhaL can Lhen be
LesLed ln conLrolled seLLlngs) buL Lhey cannoL and should noL be used Lo show cause and effecL 1o do
so ls boLh lrresponslble and poLenLlally dangerous
3 uCLS 1PlS S1uu? uLLnu Cn SLLl8LC81lnC C8 Su8vL?S?
ln 1980 sclenLlsLs aL an lsolaLed research sLaLlon ln AnLarcLlca had LesL sub[ecLs welgh and record all
of Lhe food Lhey consumed Cnce a week Lhe sub[ecLs were asked Lo recall whaL Lhey had eaLen Lhe
day before (food keep ln mlnd Lhey had welghed and recorded ln Lhelr noLebooks) uesplLe all Lhe
aLLenLlon Lo logglng meals Lhe men sLlll underesLlmaLed Lhelr lnLake by 2030
CranLed Lhese mlghL have been bllzzardbllnd men Pardly normal clrcumsLances LeL's look aL how
Lhe real professlonals do lL
1he Women's PealLh lnlLlaLlve (WPl) was a masslve $413mllllon pro[ecL conducLed under Lhe
ausplces of Lhe naLlonal lnsLlLuLes of PealLh (nlP) and lnvolvlng nearly 49000 women lL was
deslgned Lo lnvesLlgaLe a number of healLh lssues lncludlng Lhe effecL of lowfaL dleLs on cancer
over an elghLyear perlod lL was a largescale lnLervenLlon sLudy ofLen vlewed by medla as Lhe gold
sLandard ln nuLrlLlon research ur Mlchael 1hun of Lhe Amerlcan Cancer AssoclaLlon wenL so far as Lo
call Lhe WPl Lhe 8olls8oyce of sLudles"
1he new ?ork 1lmes announced Lhe resulLs ln 2006 wlLh a headllne LhaL was crysLal clear
LCWlA1 ulL1 uCLS nC1 Cu1 PLAL1P 8lSkS S1uu? llnuS"
1hough l agree wlLh Lhe concluslon based on oLher daLa Lhe WPl sLudy couldn'L posslbly conclude
Lhls LeL's look Lo Mlchael ollan for a peek under Lhe hood aL one of Lhe mosL common weaknesses
of nuLrlLlonal sLudles self reporLlng


1o Lry Lo flll ouL Lhe foodfrequency quesLlonnalre used by Lhe Women's PealLh lnlLlaLlve as l
recenLly dld ls Lo reallze [usL how shaky Lhe daLa on whlch such Lrlals rely really are lL asked me Lo
Lhlnk back over Lhe pasL Lhree monLhs Lo recall wheLher when l aLe okra squash or yams were Lhey
frled and lf so were Lhey frled ln sLlck margarlne Lub margarlne buLLer shorLenlng" (ln whlch
caLegory Lhey lnexpllcably lump LogeLher hydrogenaLed vegeLable oll and lard) ollve or canola oll or
nonsLlck spray? l honesLly dldn'L remember and ln Lhe case of any okra eaLen ln a resLauranL even a
hypnoLlsL could noL geL ouL of me whaL sorL of faL lL was frled ln
1hls ls Lhe sorL of daLa on whlch Lhe largesL quesLlons of dleL and healLh are belng declded ln Amerlca
Loday
CLher WPl quesLlons lnclude


When you aLe chlcken or Lurkey how ofLen dld you eaL Lhe skln?
uld you usually choose llghL meaL dark meaL or boLh?
ln Lhe lasL Lhree monLhs how many Llmes have you eaLen a halfcup servlng of broccoll?3
Pow would you do? 1hlnk you can pull off recollecLlon wlLhln 20 of reallLy?
LeL's LesL Lhe lasL 24 hours
uo Lhls esLlmaLe Lhe number of calorles you aLe and drank yesLerday wlLhouL uslng any references
as well as Lhe faL calorles you consumed 1hen eaL Lhe same meals and snacks buL welgh lL all ln
grams on a porLable klLchen scale Measure drlnks uslng a measurlng cup use
wwwnuLrlLlondaLacom Lo deLermlne Lhe 100gram calorlc value of each food and do Lhe maLh6
unless you are a professlonal aLhleLe and can dlsLlngulsh beLween a 130gram servlng of sLeak and a
200gram servlng Lhe dlfference beLween your selfreporLlng and your welghlng analysls wlll shock
you Comblne LhaL mlsreporLlng across 49000 people and you can lmaglne Lhe raLher lcassollke
plcLure lL creaLes
CranLed selfreporLed daLa can be useful especlally when recordlng ln real Llme (le recordlng
someLhlng as lL happens) 1hls has become easler wlLh Lechnology LhaL Lakes memory ouL of Lhe
equaLlon such as ually8urn's loodScanner lhone appllcaLlon and Lhe WlLhlngs wlfl scale7
1o Lhe greaLesL exLenL posslble avold sLudles LhaL depend on afLerLhefacL selfreporLlng 1rusL your
own daLa !usL record lL when Lhlngs happen
4 lS 1PlS ulL1 S1uu? CLAlMlnC A CCn18CL C8Cu?
ueslrable as lL may be lL ls almosL lmposslble Lo change [usL one macronuLrlenL varlable (proLeln
carbohydraLe faL) ln a dleL sLudy lL ls Lherefore almosL lmposslble Lo creaLe a conLrol group
lf a researcher makes such a clalm and vlllfles a slngle macronuLrlenL your skepLlcal splder sense
should Llngle
LeL's suppose LhaL someone clalms LhaL a sLudy on Lhe effecLs of a lowfaL dleL proves lL's healLhler
Lhan a hlgherfaL dleL 1here ls a conLrol group
llrsL Lhlngs flrsL lf you decrease faL or cholesLerol ln a wholefood dleL you'll be removlng faL and
proLeln whlch means you musL add carbohydraLe Lo make Lhe dleLs equal ln calorles lf you don'L
you have unequal calorles as anoLher varlable lf you make Lhls calorlc correcLlon by addlng
carbohydraLe elsewhere now you face a conundrum noL only are you comparlng a hlgherfaL and a
lowerfaL dleL buL you're slmulLaneously comparlng a hlgherproLeln and a lowerproLeln dleL as
well as a hlghercarb and a lowercarb dleL
Pow can we know whlch ls responslble for whaL?
We can'L
SelfexperlmenLaLlon acLually offers an unexpecLed advanLage here
1he conLrol" ls everyLhlng you've Lrled up Lo a cerLaln polnL LhaL hasn'L produced a deslred effecL
lsolaLlng one varlable ls ofLen less lmporLanL Lhan Lhe sum lmpacL of a group of changes ln oLher
words has your bodyfaL percenLage gone up or down ln Lhe lasL Lwo weeks of replaclng dleL A wlLh
dleL 8? lf you weren'L loslng faL on A and now you are A was your conLrol
ln an ldeal (buL unaLLracLlve) LesL you would go back Lo A and see lf bodyfaL Lhen moves ln Lhe oLher
dlrecLlon 1hen repeaL Lhe swlLch agaln 1hls would mlnlmlze Lhe posslblllLy LhaL Lhe flrsL change ln
bodyfaL [usL happened Lo colnclde wlLh Lhe change ln dleL Lo 8
Alas Lhls swlLchlng would also maxlmlze your llkellhood of golng lnsane lf someLhlng seems Lo be
worklng [usL sLlck wlLh lL
3 uC 1PL lunuL8S Cl 1PL S1uu? PAvL A vLS1Lu ln1L8LS1 ln A CL81Aln Cu1CCML?
8eware of unholy unlons beLween sclenLlsLs and fundlng sources
lred SLare founder and chalr of Lhe nuLrlLlon ueparLmenL aL Parvard unlverslLy obLalned a
$1026000 granL from Ceneral loods ln 1960 1hese manufacLurers of Lhe sugarrlch osL cereals
koolAld and Lhe 1ang breakfasL drlnk would be subsldlzlng Lhe expanslon of Lhe School's nuLrlLlon
8esearch LaboraLorles" ln Lhe decade LhaL followed SLare became Lhe mosL publlc and repuLable
defender of sugar and modern food addlLlves all Lhe whlle recelvlng fundlng from CocaCola and Lhe
naLlonal SofL urlnks AssoclaLlon among oLhers uoes Lhls prove malfeasance? no uoes lL show LhaL
fundlng supporL LhaL can be dlsconLlnued ofLen comes from Lhose mosL llkely Lo beneflL? ?es
eople respond Lo lncenLlves
Slmple due dlllgence eruse Lhe requlred confllcLs of lnLeresL" secLlon ln sLudles or revlews relaLed
Lo dleL and look for consulLlng fees" lf McCorporaLlon or Lhe x?Z Lobby decldes lL's Loo obvlous Lo
fund sLudles dlrecLly hlrlng researchers as consulLanLs can be an lndlrecL means Lo Lhe same end
!ames Plll of Lhe unlverslLy of Colorado as one example ls well known for aLLempLlng Lo dlscredlL
Lhe relaLlonshlp beLween obeslLy and hlgher lnsulln levels caused by sugar consumpLlon ln hls sLaLed
confllcLs of lnLeresL you wlll see LhaL he has recelved consulLlng fees from CocaCola krafL loods
and Mars CorporaLlon (makers of Snlckers MMs and Mars 8ars)
uoes Lhls make hlm gullLy of skewlng daLa Lo serve corporaLe lnLeresLs? no 8uL lL should make you
look closely aL Lhe sLudles Lhemselves before accepLlng Lhe headllnes and maklng behavloral changes
ln your llfe
1he Coal of Lhls ChapLer vs Lhe Coal of Lhls 8ook
undersLandlng how Lo acL under condlLlons of lncompleLe lnformaLlon ls Lhe hlghesL and mosL urgenL
human pursulL
nasslm 1aleb 1he 8lack Swan
Are Lhe experlmenLs ln Lhls book bulleLproof? lar from lL All sLudles are flawed ln some respecL
ofLen for leglLlmaLe cosL or eLhlcal conslderaLlons
l use myself as a slngle sub[ecL and (wlLh a few excepLlons) l nelLher randomlze nor creaLe a conLrol
Some sclenLlsLs wlll no doubL have a fleld day plcklng Lhese selfexperlmenLs aparL
1hls doesn'L boLher me and lL shouldn'L boLher you
1he goal of Lhls chapLer ls slmple slnce we ofLen use publlshed research as a sLarLlng polnL for self
experlmenLaLlon we wanL Lo ensure LhaL we don'L Lake false leads from LrlcksLers or mlslnformed
[ournallsLs wlLh good lnLenLlons undersLandlng Lhe 8lg llve quesLlons and Lhe hallmarks of
sensaLlonallsm puLs you ln a rare group Lhose who can depend on Lhemselves noL Lhe medla for
nuLrlLlonal guldance
1hls opens doors LhaL we can Lhen crowbar and leverage for lncredlble effecL
My goal for Lhe book ls noL flrsL and foremosL Lo ldenLlfy Lhe slngle varlables LhaL produce LargeL
changes 1haL ls ofLen Lhe goal of cllnlcal research for publlcaLlon buL experlmenLaLlon for self
lmprovemenL ls a dlfferenL beasL
lL may be LhaL alphallpolc acld does noLhlng ln a glven faLloss cockLall perhaps lL's Lhe angle of an
exerclse and noL Lhe load LhaL Lrlggers muscular galn or lL could be LhaL splnach has none of Lhe
effecLs l predlcL buL oLher foods ln Lhe prescrlbed meal do 1he exacL mechanlsm doesn'L much
maLLer lf we geL Lhe effecLs we wanL wlLhouL slde effecLs
ur MarLln LuLher klng !r famously wroLe LhaL [usLlce Loo long delayed ls [usLlce denled" ln Lhe
world of selfexperlmenLaLlon where Lhe ouLcomes are of personal lmporLance resulLs Loo long
delayed are resulLs denled 1hls doesn'L mean belng haphazard lL's more Lhan posslble Lo Llnker
wlLhouL hurLlng yourself lL means however LhaL walLlng for perfecL condlLlons ofLen means walLlng
forever
ln Lhe world l llve ln people wanL Lo lose faL or lmprove sexual performance now noL ln flve or Len
years
LeL Lhe [ournals caLch up laLeryou don'L have Lo walL





value Cne number Lo undersLand


SLaLlsLlcal Lhlnklng wlll one day be as necessary for effecLlve clLlzenshlp as Lhe ablllLy Lo read and
wrlLe
P C Wells who creaLed naLlonal hysLerla wlLh hls radlo adapLaLlon of hls sclence flcLlon book 1he
War of Lhe Worlds
8rlLlsh Mu and quack busLer 8en Coldacre conLrlbuLor of Lhe nexL chapLer ls well known for
lllusLraLlng how people can be fooled by randomness Pe uses Lhe followlng example
lf you go Lo a cockLall parLy whaL's Lhe llkellhood LhaL Lwo people ln a group of 23 wlll share Lhe
same blrLhday? Cne ln 100? Cne ln 30? ln facL lL's one ln Lwo llfLy percenL
1o become beLLer aL spoLLlng randomness for whaL lL ls lL's lmporLanL Lo undersLand Lhe concepL of
pvalue" whlch you'll see ln all good research sLudles lL answers Lhe quesLlon how confldenL are
we LhaL Lhls resulL wasn'L due Lo random chance?
1o demonsLraLe (or lmply) causeandeffecL Lhe gold sLandard for sLudles ls a pvalue of less Lhan
003 (p 003) whlch means a less Lhan 3 llkellhood LhaL Lhe resulL can be aLLrlbuLed Lo chance A
pvalue of less Lhan 003 ls also whaL mosL sclenLlsLs mean when Lhey say someLhlng ls sLaLlsLlcally
slgnlflcanL"
An example makes Lhls easy Lo undersLand
LeL's say you are a professlonal coln fllpper buL you're uneLhlcal ln hopes of domlnaLlng Lhe coln
fllpplng gambllng clrculL you've englneered a quarLer LhaL should come up heads more ofLen Lhan a
normal quarLer 1o LesL lL you fllp lL and a normal quarLer 100 Llmes and Lhe resulLs seem clear Lhe
normal" quarLer came up heads 30 Llmes and your deslgner quarLer came up heads 60 Llmes!
Should you Lake ouL a second morLgage and head Lo vegas?



1he above sample slze esLlmaLlon Lool creaLed by Lhe web deslgn and analyLlcs flrm WebShare says
probably noL lf you wanL Lo keep Lhe house
lf we look aL 20 lmprovemenL (60 fllps vs 30 fllps 10 more fllps) aL Lhe Lop and scan down Lo see
how many coln fllps you'd need per coln Lo be 93 confldenL ln your resulLs (p 003) you'd need
433 fllps
ln oLher words you beLLer make sure LhaL 20 holds up wlLh aL leasL 433 fllps wlLh each coln ln Lhls
case 10 exLra fllps ouL of 100 doesn'L prove causeand effecL aL all
1hree polnLs Lo remember abouL pvalues and sLaLlsLlcal slgnlflcance"


- !usL because someLhlng seems mlraculous doesn'L mean lL ls eople are fooled by randomness all
Lhe Llme as ln Lhe blrLhday example
- 1he larger Lhe dlfference beLween groups Lhe smaller Lhe groups can be CrlLlcs of small Lrlals or
selfexperlmenLaLlon ofLen mlss Lhls lf someLhlng appears Lo produce a 300 change you don'L
need LhaL many people Lo show slgnlflcance assumlng you're conLrolllng varlables
- lL ls noL kosher Lo comblne pvalues from mulLlple experlmenLs Lo make someLhlng more or less
bellevable 1haL's anoLher Lrlck of bad sclenLlsLs and mlsLake of unlnformed [ournallsLs



1CCLS Anu 18lCkS
1he 8lack Swan by nasslm 1aleb (wwwfourhourbodycom/blackswan) 1aleb also auLhor of Lhe
besLseller looled by 8andomness ls Lhe relgnlng klng when lL comes Lo explalnlng how we fool
ourselves and how we can llmlL Lhe damage Cur lnsLlncL Lo underesLlmaLe Lhe occurrence of some
evenLs whlle overesLlmaLlng oLhers ls a prlnclpal cause of enormous paln 1hls book should be
requlred readlng
1he CorporaLlon uvu (wwwfourhourbodycom/corporaLlon) 1hls ls a dlsLurblng documenLary abouL
Lhe Amerlcan corporaLlon and lLs relenLless pursulL of proflL aL Lhe expense of our culLure 1hls fllm
glves you a gllmpse lnLo how heavlly companles can skew healLh reporLs when Lhey have a vesLed
lnLeresL ln Lhe flndlngs See Lhe nexL chapLer
LlsL of CognlLlve 8lases" (wwwfourhourbodycom/blases) We are all suscepLlble Lo cognlLlve blases
lncludlng Lhe sclenLlsLs who produce bad sclence" 8evlew Lhe llsL aL Lhls u8L and ask yourself
wheLher you're mlndlessly accepLlng as facL Lhlngs you hear or read





Lnd of ChapLer noLes
3 Also called populaLlon cohorL or epldemlologlcal sLudles
4 1he one excepLlon ls lf Lhe effecL ls so huge LhaL lL can'L be explalned ln any oLher way lor
lnsLance Lhe LwenLyfold lncreased rlsk of lung cancer LhaL ls assoclaLed wlLh clgareLLe smoklng ln
mulLlple sLudles
3 Mlchael ollan unhappy Meals" new ?ork 1lmes !anuary 28 2007 sec Magazlne
6 Calorlcvalueof100g/100g x/numberofgramswelghed
7 Lven wlLhouL such Lools lf you have large samples and Lhe analysls ls good lL ls someLlmes
posslble Lo correcL for sub[ecLlve error and reconsLrucL Lhe lnformaLlon you wanL

SC11lnC 8Au SClLnCL 102
So ?ou Pave a lll
1hls chapLer was wrlLLen by ur 8en Coldacre who has wrlLLen Lhe weekly 8ad Sclence" column ln
Lhe Cuardlan slnce 2003 and ls a reclplenL of Lhe 8oyal SLaLlsLlcal SocleLy's Award for SLaLlsLlcal
Lxcellence ln !ournallsm Pe ls a medlcal docLor who among oLher Lhlngs speclallzes ln unpacklng
skeLchy sclenLlflc clalms made by scaremongerlng [ournallsLs quesLlonable governmenL reporLs evll
pharmaceuLlcal corporaLlons 8 companles and quacks
WhaL l'm abouL Lo Lell you ls whaL l Leach medlcal sLudenLs and docLorshere and Lhereln a
lecLure l raLher chlldlshly call 'urug Company 8ullshlL' lL ls ln Lurn whaL l was LaughL aL medlcal
school1 and l Lhlnk Lhe easlesL way Lo undersLand Lhe lssue ls Lo puL yourself ln Lhe shoes of a blg
pharma researcher
?ou have a plll lL's Ck maybe noL LhaL brllllanL buL a loL of money ls rldlng on lL ?ou need a poslLlve
resulL buL your audlence aren'L homeopaLhs [ournallsLs or Lhe publlc Lhey are docLors and
academlcs so Lhey have been Lralned ln spoLLlng Lhe obvlous Lrlcks llke 'no bllndlng' or 'lnadequaLe
randomlsaLlon' ?our slelghLs of hand wlll have Lo be much more eleganL much more subLle buL
every blL as powerful
WhaL can you do?
Well flrsLly you could sLudy lL ln wlnners ulfferenL people respond dlfferenLly Lo drugs old people
on loLs of medlcaLlons are ofLen nohopers whereas younger people wlLh [usL one problem are more
llkely Lo show an lmprovemenL So only sLudy your drug ln Lhe laLLer group 1hls wlll make your
research much less appllcable Lo Lhe acLual people LhaL docLors are prescrlblng for buL hopefully
Lhey won'L noLlce 1hls ls so commonplace lL ls hardly worLh glvlng an example
nexL up you could compare your drug agalnsL a useless conLrol Many people would argue for
example LhaL you should never compare your drug agalnsL placebo because lL proves noLhlng of
cllnlcal value ln Lhe real world nobody cares lf your drug ls beLLer Lhan a sugar plll Lhey only care lf
lL ls beLLer Lhan Lhe besL currenLly avallable LreaLmenL 8uL you've already spenL hundreds of mllllons
of dollars brlnglng your drug Lo markeL so sLuff LhaL do loLs of placeboconLrolled Lrlals and make a
blg fuss abouL Lhem because Lhey pracLlcally guaranLee some poslLlve daLa Agaln Lhls ls unlversal
because almosL all drugs wlll be compared agalnsL placebo aL some sLage ln Lhelr llves and 'drug
reps'Lhe people employed by blg pharma Lo bamboozle docLors (many slmply refuse Lo see
Lhem)love Lhe unamblguous poslLlvlLy of Lhe graphs Lhese sLudles can produce
1hen Lhlngs geL more lnLeresLlng lf you do have Lo compare your drug wlLh one produced by a
compeLlLorLo save face or because a regulaLor demands lLyou could Lry a sneaky underhand
Lrlck use an lnadequaLe dose of Lhe compeLlng drug so LhaL paLlenLs on lL don'L do very well or glve
a very hlgh dose of Lhe compeLlng drug so LhaL paLlenLs experlence loLs of slde effecLs or glve Lhe
compeLlng drug ln Lhe wrong way (perhaps orally when lL should be lnLravenous and hope mosL
readers don'L noLlce) or you could lncrease Lhe dose of Lhe compeLlng drug much Loo qulckly so
LhaL Lhe paLlenLs Laklng lL geL worse sldeeffecLs ?our drug wlll shlne by comparlson ?ou mlghL Lhlnk
no such Lhlng could ever happen lf you follow Lhe references ln Lhe back you wlll flnd sLudles where
paLlenLs were glven really raLher hlgh doses of oldfashloned anLlpsychoLlc medlcaLlon (whlch made
Lhe newgeneraLlon drugs look as lf Lhey were beLLer ln Lerms of sldeeffecLs) and sLudles wlLh doses
of SS8l anLldepressanLs whlch some mlghL conslder unusual Lo name [usL a couple of examples l
know lL's sllghLly lncredlble
Cf course anoLher Lrlck you could pull wlLh sldeeffecLs ls slmply noL Lo ask abouL Lhem or raLher
slnce you have Lo be sneaky ln Lhls fleldyou could be careful abouL how you ask Pere ls an
example SS8l anLldepressanL drugs cause sexual sldeeffecLs falrly commonly lncludlng anorgasmla
We should be clear (and l'm Lrylng Lo phrase Lhls as neuLrally as posslble) l really en[oy Lhe sensaLlon
of orgasm lL's lmporLanL Lo me and everyLhlng l experlence ln Lhe world Lells me LhaL Lhls sensaLlon
ls lmporLanL Lo oLher people Loo Wars have been foughL essenLlally for Lhe sensaLlon of orgasm
1here are evoluLlonary psychologlsLs who would Lry Lo persuade you LhaL Lhe enLlreLy of human
culLure and language ls drlven ln large parL by Lhe pursulL of Lhe sensaLlon of orgasm Loslng lL
seems llke an lmporLanL sldeeffecL Lo ask abouL
And yeL varlous sLudles have shown LhaL Lhe reporLed prevalence of anorgasmla ln paLlenLs Laklng
SS8l drugs varles beLween 2 per cenL and 73 per cenL dependlng prlmarlly on how you ask a casual
openended quesLlon abouL sldeeffecLs for example or a careful and deLalled enqulry Cne 3000
sub[ecL revlew on SS8ls slmply dld noL llsL any sexual sldeeffecLs on lLs LwenLyLhreelLem sldeeffecL
Lable 1wenLyLhree oLher Lhlngs were more lmporLanL accordlng Lo Lhe researchers Lhan loslng Lhe
sensaLlon of orgasm l have read Lhem 1hey are noL
8uL back Lo Lhe maln ouLcomes And here ls a good Lrlck lnsLead of a realworld ouLcome llke deaLh
or paln you could always use a 'surrogaLe ouLcome' whlch ls easler Lo aLLaln lf your drug ls
supposed Lo reduce cholesLerol and so prevenL cardlac deaLhs for example don'L measure cardlac
deaLhs measure reduced cholesLerol lnsLead 1haL's much easler Lo achleve Lhan a reducLlon ln
cardlac deaLhs and Lhe Lrlal wlll be cheaper and qulcker Lo do so your resulL wlll be cheaper and
more poslLlve 8esulL!

now you've done your Lrlal and desplLe your besL efforLs Lhlngs have come ouL negaLlve WhaL can
you do? Well lf your Lrlal has been good overall buL has Lhrown ouL a few negaLlve resulLs you
could Lry an old Lrlck don'L draw aLLenLlon Lo Lhe dlsappolnLlng daLa by puLLlng lL on a graph
MenLlon lL brlefly ln Lhe LexL and lgnore lL when drawlng your concluslons (l'm so good aL Lhls l
scare myself Comes from readlng Loo many rubblsh Lrlals)
lf your resulLs are compleLely negaLlve don'L publlsh Lhem aL all or publlsh Lhem only afLer a long
delay 1hls ls exacLly whaL Lhe drug companles dld wlLh Lhe daLa on SS8l anLldepressanLs Lhey hld
Lhe daLa suggesLlng Lhey mlghL be dangerous and Lhey burled Lhe daLa showlng Lhem Lo perform no
beLLer Lhan placebo lf you're really clever and have money Lo burn Lhen afLer you geL dlsappolnLlng
daLa you could do some more Lrlals wlLh Lhe same proLocol ln Lhe hope LhaL Lhey wlll be poslLlve
1hen Lry Lo bundle all Lhe daLa up LogeLher so LhaL your negaLlve daLa ls swallowed up by some
medlocre poslLlve resulLs
Cr you could geL really serlous and sLarL Lo manlpulaLe Lhe sLaLlsLlcs lor Lwo pages only Lhls wlll now
geL qulLe nerdy Pere are Lhe classlc Lrlcks Lo play ln your sLaLlsLlcal analysls Lo make sure your Lrlal
has a poslLlve resulL
lgnore Lhe proLocol enLlrely
Always assume LhaL any correlaLlon proves causaLlon 1hrow all your daLa lnLo a spreadsheeL
programme and reporLas slgnlflcanLany relaLlonshlp beLween anyLhlng and everyLhlng lf lL helps
your case lf you measure enough some Lhlngs are bound Lo be poslLlve [usL by sheer luck
lay wlLh Lhe basellne
SomeLlmes when you sLarL a Lrlal qulLe by chance Lhe LreaLmenL group ls already dolng beLLer Lhan
Lhe placebo group lf so Lhen leave lL llke LhaL lf on Lhe oLher hand Lhe placebo group ls already
dolng beLLer Lhan Lhe LreaLmenL group aL Lhe sLarL Lhen ad[usL for Lhe basellne ln your analysls
lgnore dropouLs
eople who drop ouL of Lrlals are sLaLlsLlcally much more llkely Lo have done badly and much more
llkely Lo have had slde effecLs 1hey wlll only make your drug look bad So lgnore Lhem make no
aLLempL Lo chase Lhem up do noL lnclude Lhem ln your flnal analysls
Clean up Lhe daLa
Look aL your graphs 1here wlll be some anomalous 'ouLllers' or polnLs whlch lle a long way from Lhe
oLhers lf Lhey are maklng your drug look bad [usL deleLe Lhem 8uL lf Lhey are helplng your drug look
good even lf Lhey seem Lo be spurlous resulLs leave Lhem ln
'1he besL of flve no seven no nlne!'
lf Lhe dlfference beLween your drug and placebo becomes slgnlflcanL four and a half monLhs lnLo a
slxmonLh Lrlal sLop Lhe Lrlal lmmedlaLely and sLarL wrlLlng up Lhe resulLs Lhlngs mlghL geL less
lmpresslve lf you carry on AlLernaLlvely lf aL slx monLhs Lhe resulLs are 'nearly slgnlflcanL' exLend
Lhe Lrlal by anoLher Lhree monLhs
1orLure Lhe daLa
lf your resulLs are bad ask Lhe compuLer Lo go back and see lf any parLlcular subgroups behaved
dlfferenLly ?ou mlghL flnd LhaL your drug works very well ln Chlnese women aged flfLyLwo Lo slxLy
one '1orLure Lhe daLa and lL wlll confess Lo anyLhlng' as Lhey say aL CuanLanamo 8ay
1ry every buLLon on Lhe compuLer
lf you're really desperaLe and analyslng your daLa Lhe way you planned does noL glve you Lhe resulL
you wanLed [usL run Lhe flgures Lhrough a wlde selecLlon of oLher sLaLlsLlcal LesLs even lf Lhey are
enLlrely lnapproprlaLe aL random
And when you're flnlshed Lhe mosL lmporLanL Lhlng of course ls Lo publlsh wlsely lf you have a
good Lrlal publlsh lL ln Lhe blggesL [ournal you can posslbly manage lf you have a poslLlve Lrlal buL lL
was a compleLely unfalr LesL whlch wlll be obvlous Lo everyone Lhen puL lL ln an obscure [ournal
(publlshed wrlLLen and edlLed enLlrely by Lhe lndusLry) 8emember Lhe Lrlcks we have [usL descrlbed
hlde noLhlng and wlll be obvlous Lo anyone who reads your paper buL only lf Lhey read lL very
aLLenLlvely so lL's ln your lnLeresL Lo make sure lL lsn'L read beyond Lhe absLracL llnally lf your
flndlng ls really embarrasslng hlde lL away somewhere and clLe 'daLa on flle' nobody wlll know Lhe
meLhods and lL wlll only be noLlced lf someone comes pesLerlng you for Lhe daLa Lo do a sysLemaLlc
revlew Popefully LhaL won'L be for ages





Lnd of ChapLer noLes
1 ln Lhls sub[ecL llke many medlcs of my generaLlon l am lndebLed Lo Lhe classlc LexLbook Pow Lo
8ead a aper by rofessor Creenhalgh aL uCL lL should be a besLseller 1esLlng 1reaLmenLs by
lmogen Lvans Pazel 1hornLon and laln Chalmers ls also a work of greaL genlus approprlaLe for a lay
audlence and amazlngly also free Lo download from www[amesllndllbraryorg lor commlLLed
readers l recommend MeLhodologlcal Lrrors ln Medlcal 8esearch by 8[orn Andersen lL's exLremely
long 1he subLlLle ls An lncompleLe CaLalogue

1PL SLCWCA88 ulL1194 LCLL
1he followlng SlowCarb uleL daLa was collecLed wlLh deLalled quesLlonnalres uslng
Cure1ogeLhercom 194 people responded Lo all quesLlons and 38 lndlcaLed lL was Lhe flrsL dleL
Lhey had ever been able Lo sLlck wlLh
1he sub[ecLs were recrulLed vla my Lop1000 blog (wwwfourhourblogcom) 1wlLLer
(wwwLwlLLercom/Lferrlss) and lacebook (wwwfacebookcom/Llmferrlss)

Average WelghL LosL (lbs)
number of eople
Lveryone
21
194
vegeLarlan
23
10
nonvegeLarlan


21


178


Age


1320
16
19
2130
20
86
3140
22
36
4130
21
26
3160
30
3
61+
11
2


Men


23


130


Women


12


44


klds


21


60
no klds
20
118

llrsLweek loss

34

194
Secondweek loss
31
194
1hlrdweek loss
33
194
lourLhweek loss
40
194

Sklpped breakfasL

23

29
uld noL sklp breakfasL
21
137

Pad breakfasL wlLhln one hour
20
127

uld noL have breakfasL wlLhln one hour
23
61


Meals per day


1wo
39
8
1hree
19
80
lour
20
64
llve
23
36


lollowed Lhe dleL sLrlcLly


18


84
Modlfled Lhe dleL
23
104


CounLed calorles


27


33
uld noL counL calorles
20
132


Lxerclsed whlle dleLlng


22


144
uld noL exerclse whlle dleLlng
18
41


SLarLed exerclse afLer sLarLlng dleL


23


68

uld noL sLarL exerclse afLer sLarLlng dleL
19
116


Women wlLh chlldren


12


16


ulS18l8u1lCn Cl 8LSuL1S


nuM8L8 Cl LCLL
Calned 022 lbs
4
LosL 010 lbs
39
LosL 1120 lbs
68
LosL 2130 lbs
33
LosL 3140 lbs
16
LosL 4130 lbs
11
LosL 30 lbs
10



(oLenLlal) Weaknesses of Lhe uaLa
1he daLa here whlle fasclnaLlng are noL perfecL Pere are Lwo sLandouL weaknesses of Lhe
meLhodology and of polls ln general
LCLL CCuLu 8L MAklnC 1PlnCS u
1hough we removed obvlous dupllcaLes omlLLed garbage daLa (l losL 630 pounds!" l welghed 33
pounds aL Lhe beglnnlng" eLc) and flagged quesLlonable enLrles no one was checklng lus or maklng
lnperson vlslLs unless you're conducLlng a conLrolled Lrlal lL's hard Lo avold Lhls problem
1PlS uA1A SL1 MlCP1 nC1 ACCCun1 lC8 u8CCu1S1PL LCLL WPC 18lLu Anu CAvL u
Clven Lhe number of fallures ln Lhe 3000 commenLs revlewed beLween 3 and 3 one would
expecL more fallures reporLed Cf 194 respondenLs only four galned welghL or remalned Lhe same
uon'L forgeL Lhese respondenLs were reached afLer leavlng commenLs on a blog posL or self
selecLlng by respondlng Lo 1wlLLer or lacebook
1he challenge of Lhe mlsslng dropouLs belles a common weakness wlLh quesLlonnalres LhaL are open
Lo Lhe publlc Lhose mosL llkely Lo respond are ofLen Lhose who have had poslLlve resulLs8 1hls ls a
form of survlvorshlp blas a concepL well worLh undersLandlng
Looklng aL average muLual fund reLurns from lasL year Lo plck a wlnner? uon'L forgeL LhaL you are
asklng Lhe survlvors 1he casualLleswhaL nasslm 1aleb refers Lo as sllenL evldence"aren'L around
Lo be polled 1he average" reLurns are less lmpresslve lf you can lnclude Lhe people who beL Lhe
farm and losL llndlng Lhose dead bodles ls hard especlally ln flnances when Lhere ls so much
lncenLlve Lo cover Lhem up
ln pracLlcal Lerms does Lhls mean our dleL resulLs are bogus? noL aL all 1he posslblllLy of
survlvorshlp blas lsn'L proof LhaL Lhe numbers aren'L represenLaLlve 1wo Lhlngs Lo keep ln mlnd
1 8ased on all avallable emplrlcal reporLs on Lhe dleL Lhe fallure raLe shouldn'L exceed 3 1hls ls
lncredlble by any convenLlonal measure of dleL compllance
2 nearly all reporLed fallures are due Lo noL followlng lnsLrucLlons
lf we lnclude only Lhose people who followed dlrecLlons exacLly and provlded feedback Lhe success
percenLage ls as close Lo 100 as l've seen anywhere
ulscusslon of 8esulLs
Pow should you read Lhese daLa? Pow should you plan or change your dleL based on Lhese resulLs?
LeL's look aL where you mlghL make common mlsLakes 1hls ls a pracLlce run of our SpoLLlng 8ad
Sclence 101 Lralnlng
1aklng a flrsL glance aL Lhe daLa Lhere are a few Lhlngs we mlghL conclude produce greaLer faLloss
especlally lf we're presenLed wlLh lmpresslvelooklng graphs LhaL omlL lmporLanL deLalls



8ased on Lhe daLa here are some knee[erk concluslons we could make abouL varlables LhaL resulL ln
more welghL loss (bolded below)
LaLlng [usL Lwo meals per day vs flve meals Lhe secondmosLcommon number of meals (39 vs 23
pound average loss)
LaLlng a vegeLarlan dleL (23 vs 21pound average loss)
CounLlng calorles (27 vs 20pound average loss)
Sklpplng breakfasL (23 vs 21pound average loss)
1hose of you who've been paylng aLLenLlon wlll reallze LhaL for mosL people l recommend Lhe
opposlLe of Lhese four concluslons uld l [usL geL lL all wrong? lL wouldn'L be Lhe flrsL Llme
8uL leL's look aL Lhose bolded concluslons agaln
1hls Llme Lhe numbers ln parenLheses before 194 (x/194) lndlcaLe how many people (x) dld whaL ls
menLloned ouL of Lhe LoLal number of sub[ecLs (194)
LaLlng [usL Lwo meals per day vs flve (39 vs 23pound average loss) (8/194)
LaLlng a vegeLarlan dleL (23 vs 21pound average loss) (10/194)
CounLlng calorles (27 vs 20pound average loss) (33/194)
Sklpplng breakfasL (23 vs 21pound average loss) (29/194)
8emember LhaL lL's lmposslble Lo deLermlne cause and effecL from Lhe above 1hese are correlaLlons
1he nexL sLep would be Lo LesL Lhem wlLh boLh conLrol and experlmenLal groups
8uL ln Lhe meanLlme leL's look aL Lwo of our bolded knee[erk concluslons
LA1lnC 1WlCL A uA? SLLMS LlkL A nC88AlnL8 8u1 l1'S nC1
39 pounds losL vs 23 seems Lo palnL a clear plcLure 8uL leL's ask ourselves whaL we don'L know how
many people Lrled Lwo meals and dropped ouL because lL dldn'L work? Cnly elghL of 194 people aLe
Lwo meals a day Also how blg were Lhe people who aLe Lwlce a day? erhaps Lhey were 230300
pounds maklng lL easler Lo rack up LoLal pounds losL even Lhough Lhe welghL losL as a percenLage of
body mass was more lmpresslve for oLher smaller people 1he vasL ma[orlLy of Lhe LoLal (144) Lhose
who averaged 1920 pounds losL aLe Lhree or four Llmes per day as recommended
CCun1lnC CALC8lLS SLLMS LlkL A nC88AlnL8 8u1 l1'S nC1
27 pounds losL vs 20agaln Lhe concluslon may seem obvlous calorle counLlng helps Alas lL [usL
aln'L LhaL slmple llrsL more Lhan ln any oLher cohorL ln Lhese daLa Lhls ls where l suspecL
survlvorshlp blas applles 33 of 194 respondenLs counLed calorles Pow many Lrled Lo counL calorles
whlch l do noL recommend and qulL Lhe dleL alLogeLher afLer flndlng counLlng Ledlous lmposslble or
lnconvenlenL? Second do calorle counLers really lose more welghL because of counLlng calorles? Cr
ls lL because Lhey're more aLLenLlve Lo Lhe Lracklng ln general and hold Lhemselves more
accounLable? l suspecL Lhese calorle counLers dld a beLLer [ob on average ln more lmporLanL areas
llke Lracklng proLeln lnLake and recordlng exerclse progresslon
uoes Lhls mean you shouldn'L Lrack calorles? noL necessarlly leel free Lo LesL lL lL's posslble you'll be
ln Lhe mlnorlLy who beneflL lf noL and lf you're ln Lhe ma[orlLy who flnd lL borlng and awful [usL be
sure Lo sLop Lhe calorle counLlng and reLurn Lo baslcs before you qulL Lhe enLlre program
Concluslon
1hough Lhe daLa can polnL ln lnLeresLlng dlrecLlons for furLher LesLlng l'll leL someone wlLh more
budgeL and lnLeresL aLLempL Lhe conLrolllng 1he upshoL ls 1he SlowCarb uleL works
lf you wanL Lo repllcaLe Lhe formula LhaL has proven mosL effecLlve for Lhe mosL people follow Lhe
rules ln 1he SlowCarb uleL"
Ln[oy cheaL day lor LhaL maLLer eaL a chocolaLe crolssanL for me 1hose bad boys are dellclous





Lnd of ChapLer noLes
8 unless we're deallng wlLh cusLomer servlce complalnLs ln whlch case Lhere ls an lncenLlve
someLhlng can be flxed afLerLhefacL

SLx MACPlnL ll
ueLalls and uangers
1oo much of a good Lhlng can hurL you 1oxlclLy ls serlous buslness lf Lhe Loplcs of LesLosLerone and
llbldo are lmporLanL Lo you lL's beLLer Lo know Loo much raLher Lhan Loo llLLle 1hls chapLer wlll help
you avold problems provlde more background and ampllfy resulLs by personallzlng Lhe prescrlpLlon
lf overwhelmed afLer your flrsL passLhrough [usL remember Lhe synopsls ln Sex Machlne l whlch
wraps up Lhe general program ln conclse Lerms 1haL sald do noL lgnore Lhe warnlngs here
Pere's Lhe nlLLygrlLLy on boLh proLocols
roLocol #1 Long1erm and SusLalned
lL8MLn1Lu CCu LlvL8 ClL + vl1AMln8lCP 8u11L8 lA1
1WC CASuLLS uCn WAklnC Anu 1WC CASuLLS 8LlC8L 8Lu
l began Laklng fermenLed cod llver oll and buLLer faL afLer conversaLlons wlLh several Mus Lralned aL
Parvard and uCSl who clLed Lhe flndlngs of WesLon A rlce (18701948)
rlce nlcknamed Lhe Charles uarwln of nuLrlLlon" was a researcher and denLal surgeon who
Lraveled Lhe world LhroughouL Lhe 1930s recordlng Lhe healLh and wholefood dleLs of lsolaLed
lndlgenous populaLlons uslng meLlculous noLes and hundreds of phoLographs he Lhen compared
each group wlLh members of Lhe same populaLlons who had moved lnLo clLles and adopLed
lndusLrlallzed dleLs 1hrough hundreds of seLLlemenLs ln 14 counLrles from Lhe remoLe vlllages of
LLschenLal SwlLzerland Lo Lhe !alou Lrlbes of kenya from Lhe Amerlcan lndlans Lo Lhe Aborlglnes
he documenLed a dlverse range of LradlLlonal dleLs
Some conLalned almosL no planLs whlle oLhers conLalned a pleLhora some aLe nearly all food
cooked whereas oLhers preferred all foods even anlmal meaLs raw uesplLe Lhese dlfferences Lhere
were a few commonallLles among Lhe dleLs of Lhe groups wlLh Lhe leasL lncldence of dlsease 1hree
Lypes of food are of parLlcular lnLeresL ln our llbldo dlscusslon


1 LacLofermenLed foods such as sauerkrauL klmchl or !apanese naLLo whlch appear a few Llmes ln
Lhls book were sLaples
2 10 fold Lhe uS consumpLlon level of vlLamln u and vlLamln A (anlmalbased reLlnol noL planL
based caroLene) were consumed from sources such as egg yolks flsh olls buLLer lard and foods wlLh
faLrlch cellular membranes (flsh eggs shellflsh and organ meaLs)
3 1he dleLs lncluded foods rlch ln whaL rlce called AcLlvaLor x" now LhoughL Lo be vlLamln k(2)
based on analysls performed by Chrls MasLer[ohn Common sources lncluded flsh eggs cod llver oll
organ meaLs and Lhe deep yellow buLLer from cows eaLlng rapldly growlng green grass lf AcLlvaLor
x" ls ln facL vlLamln k(2) Lhen !apanese naLLo ls perhaps Lhe besL LradlLlonal source aL 11034
mlcrograms per 100 grams lL ouLguns goose llver pLe (yum) (369 mlcrograms) ln second place and
Lhe hard cheeses (763 mlcrograms) ln Lhlrd place by almosL 3 Llmes and 14 Llmes respecLlvely


Why are Lhese Lhree relevanL Lo our dlscusslon?
vlLamln A has a dlrecL poslLlve effecL on LesLosLerone producLlon ln adulL LesLes and
supplemenLaLlon along wlLh zlnc has been shown Lo be as effecLlve as anabollc sLerold
admlnlsLraLlon (oxandrolone and LesLosLerone depoL) ln sLlmulaLlng growLh and puberLy Lhe laLLer
deflned as an lncrease ln LesLlcular volume of 12 mllllllLers or more
vlLamln k(2) acLlvaLes vlLamln A and udependenL proLelns by conferrlng upon Lhem Lhe physlcal
ablllLy Lo blnd calclum ur rlce had no shorLage of real world examples of how k(2) ampllfles Lhe
effecLs of A and u
Cod llver oll whlch ls hlgh ln boLh vlLamlns A and u parLlally correcLed growLh reLardaLlon and weak
legs ln Lurkeys fed a deflclency dleL buL Lhe comblnaLlon of cod llver oll and hlghAcLlvaLor x buLLer
was Lwlce as effecLlve
lL has also been hypoLheslzed LhaL vlLamln u LoxlclLy ls ofLen a resulL of vlLamln k deflclency lf you
choose Lo supplemenL wlLh vlLamlns A and u as l do wlLh cod llver oll and llquld vlLamln u lL ls
lmporLanL Lo ensure adequaLe k(2) SuggesLed sources lnclude buLLer from grassfed cows and Lhe
aforemenLloned lacLofermenLed foods
ln pracLlce and as a personal example Lhls [usL means l have a few forkfuls of klmchl or sauerkrauL ln
Lhe mornlng whlle l walL for my scrambled eggs9 Lo cook lnwhaL else?buLLer from grassfed
cows Lasy peazy
vl1AMln u3600010000 lu L8 uA? lC8 lCu8 WLLkS
Cne of Lhe Lop sporLs sclenLlsLs ln Lhe unlLed SLaLes who wlshed Lo remaln anonymous recounLed a
slngle anecdoLe LhaL led me Lo a closer reexamlnaLlon of vlLamln u


Cne nlL player l ended up LreaLlng had experlenced deblllLaLlng shoulder paln for years and had Lwo
surgerles as a resulL all Lo llLLle or no effecL upon LesLlng hls vlLamln u levels lL became clear LhaL he
was severely deflclenL Slx weeks afLer Laklng vlLamln u hls shoulder paln was nonexlsLenL Pe had
Lwo surgerles for no reason
vlLamln u lL Lurns ouL does a loL more Lhan mosL vlLamlns
Cnce vlLamln u ls acLlvaLed wlLhln Lhe body as calclLrlol lL acLs as a sLerold hormone and regulaLes
more Lhan 1000 vlLamln uresponslve genes lncludlng Lhose LhaL code for speclflc muscle flbers lL
can lncrease Lhe slze and number of Lype 2 (fasLLwlLch) flbers whlch as lndlcaLed earller have Lhe
greaLesL poLenLlal for growLh lL ls one of Lhe mosL overlooked sleeper nuLrlenLs" accordlng Lo !ohn
Anderson professor emerlLus of nuLrlLlon aL Lhe unlverslLy of norLh Carollna
1he effecL can be subsLanLlal Lven aL [usL 1000 lu10 dally for Lwo years 48 elderly females deflclenL
ln vlLamln u (as l was) Lrlpled Lhelr percenLage of fasLLwlLch muscle flbers and doubled flber
dlameLer ln funcLlonal llmbs 1he conLrol group experlenced no galns
eak aLhleLlc performance appears Lo begln when blood levels approach Lhose obLalned Lhrough
perslsLenL fullbody exposure Lo naLural summer sun 30 ng/ml
uo you Lhlnk you geL enough sun? lL's unllkely Lven ln Lhe endless summer of subLroplcal Mlaml a
surprlslngly hlgh lncldence of vlLamln u deflclency has been recorded as mosL people elLher use
sunblock or avold prolonged sun exposure lorLy percenL of Loulslanabased runners LesLed ln
anoLher sLudy all of whom Lralned ouLdoors reglsLered lnsufflclenL vlLamln u levels lndoor workers
and aLhleLes are Lop candldaLes for ma[or lnsufflclencles Lovell and collaboraLors found 13 of 18 ellLe
female gymnasLs LesLed Lo have levels below 30 ng/ml and 6 Lo have levels below 20 ng/ml
Slmple aLhome LesLs (see Lhe resources llsLed ln Lhe CeLLlng 1esLed" appendlx) can Lell you where
you are and conslsLenL uv8 or sun exposure (2030 mlnuLes aL leasL Lwlce per week dependlng on
laLlLude) along wlLh subllngual u3 can geL you Lo our mlnlmal LargeL of 30 ng/ml More Lhan 100
ng/ml ls consldered excesslve and more Lhan 130 ng/ml ls consldered Loxlc
lf you don'L geL LesLed and bllndly Lake vlLamln u you run Lhe rlsk of overdose Cne mlld overdose
sympLom can be a meLalllc LasLe ln Lhe mouLh whlch nell from Cccam's roLocol" experlenced ln
our rush Lo sLarL Lhe program and based on Lhe average deflclencles l'd seen ln Lhe blood reporLs of
pasL sub[ecLs we neglecLed Lo geL hls vlLamln u LesLed l dldn'L reallze LhaL he surfed for several
hours a day
LsLabllsh your basellne flrsL


My Lxperlence
8asellne from flrsL blood LesL 32 ng/ml
Second LesL on 8/20/09 (afLer Lwo monLhs of Laklng 1000 lu/day and 20 mlnuLes of sun exposure
dally) 33 ng
1hlrd LesL 3 weeks laLer on 9/23/09 (afLer lncreaslng lnLake Lo 7200 lu/day) 39 ng/ml
l spllL Lhe 7200 lu lnLo Lwo doses 13 droppers full of now llquld vlLamln u3 upon waklng and agaln
before bed lL's lmporLanL Lo LesL droppers raLher Lhan LrusL label clalms even Lhough Lhe boLLle
clalms 3000 lu per dropperful Lhe average dropper yleld was [usL 24 drops and 4 drops ls 400 lu so
Lhe average full dropper Lherefore conLalned 2400 luroughly half of Lhe label clalm
l saw Lhe greaLesL lmpacL on performance once l crossed Lhe 30 ng/ml barrler and reached 33 ng/ml
afLer whlch Lhe effecLs plaLeaued 1he performance enhancemenL of vlLamln u ls well documenLed
aL leasL as a resulL of uslng uv llghLs


ln 1944 Cerman lnvesLlgaLors lrradlaLed 32 medlcal sLudenLs Lwlce a week for 6 wk flndlng
lrradlaLed sLudenLs showed a 13 lmprovemenL ln performance on a blke ergomeLer whereas
performance of Lhe conLrol sLudenLs was unchanged ln 1943 Allen and CuraLon measured
cardlovascular flLness and muscular endurance for 10 wk ln 11 lrradlaLed male llllnols college
sLudenLs comparlng Lhem wlLh 10 maLched unlrradlaLed conLrols boLh groups undergolng slmllar
physlcal Lralnlng 1he LreaLmenL group achleved a 192 sLandard score galn ln cardlovascular flLness
compared wlLh a 13 lmprovemenL ln Lhe conLrol sLudenLs
Shed some llghL on yourself or Lake some drops
SupplemenLal vlLamln u lncreases your need for vlLamln A so don'L forgeL Lhe aforemenLloned cod
llver whlch lncludes boLh
SPC81 lCL 8A1PS Anu/C8 CCLu SPCWL8S
10 Mlnu1LS uCn WAklnC Anu 8LlC8L 8Lu
uslng lce baLhs and cold showers Lo affecL sex hormones ls largely unLesLed ln Lhe llLeraLure buL
Lhere appear Lo be plauslble mechanlsms
1he preopLlc area of Lhe anLerlor hypoLhalamus ls responslble for regulaLlng LhermogeneslsLhe
generaLlon of heaL ln response Lo cold exposure 1he very same preopLlc area also conLalns mosL
Cn8Preleaslng neurons maklng lL a prlmary slLe of Cn8P producLlon ulses of Cn8P you mlghL
recall Lhen Lrlgger elLher lSP (lowfrequency pulses) or LP release (hlghfrequency pulses)
Looklng aL blood LesL changes afLer removlng and Lhen relncorporaLlng boLh baLhs and showers as an
lsolaLed varlable l belleve lnLermlLLenL cold exposure has a poslLlve lmpacL on hlghfrequency pulses
of Cn8P resulLlng ln hlgher levels of LP and LesLosLerone
roLocol #2 ShorL1erm and lun
2024 PCu8S 8lC8 1C SLx
1he evenlng before your LargeL sex day consume aL leasL 800 mllllgrams of cholesLerol wlLhln Lwo
hours of bedLlme
l've dupllcaLed Lhe sex drlvelncreaslng effecL ln more Lhan a dozen Lrlals whlch began wlLh hlgh
dose grassfed beef aL 1620 ounces per slLLlng l lnlLlally LhoughL LhaL hlgher meaL consumpLlon was
accounLable 8ased on Lhe llLeraLure lL seems LhaL overfeedlng or carnlLlne could be responslble Lhe
laLLer of whlch has been shown Lo be lmporLanL for sperm producLlon (spermaLogenesls) and quallLy
(moLlllLy)





1he problem wlLh Lhls hypoLhesls ls LhaL four ounces of beef sLeak conLaln 36162 mllllgrams of
carnlLlne Crassfed beef ls hlgher ln LcarnlLlne conLenL and (ln general) Lhe redder Lhe meaL Lhe
hlgher Lhe carnlLlne conLenL 8uL even lf we assume Lhe hlgher per ounce value of 373 mllllgrams
(130 mllllgrams ln 4 ounces) for medlumrare grassfed beef we'd need Lo consume 33 ounces of
meaL Lo reach Lhe cllnlcal doslng of Lwo grams per day Lven for an avld meaLeaLer Lhls ls dlsgusLlng
1hough l suspecL Lhere are nonLrlvlal effecLs aL doses less Lhan Lwo grams per day l wanLed Lo look
for alLernaLlve explanaLlons



1he slmple soluLlon was found ln eggs
l wanLed Lo lsolaLe cholesLerol as a varlable because of lLs poLenLlal dosedependenL SP8Clowerlng
effecL and a slngle large egg yolk provldes more Lhan LwoLhlrds of Lhe uS8uA cholesLerol llmlL of
300 mllllgrams meanlng 200 mllllgrams per yolk
1he mlnlmum Lhreshold for a very noLlceable effecL appeared Lo be 800 mllllgrams of cholesLerol or
four whole eggs
lf you wanL a LasLy bonus add ln reducedfaL Swlss cheese whlch has Lhe hlghesL levels of CLA
(con[ugaLed llnolenlc acld) of all cheeses wlLh naLural MuensLer ln second place
lCu8 PCu8S 8lC8 1C SLx
4 8razll nuLs
20 raw almonds
2 capsules of Lhe aforemenLloned cod/buLLer comblnaLlon
8razll nuL LxplanaLlon l began consumlng 8razll nuLs for selenlum as l LesLed deflclenL ln Lhls Lrace
mlneral afLer sendlng blood samples Lo SpecLraCell Lhe same mlcronuLrlenL LesLlng lab allegedly
used by Lance ArmsLrong
8razll nuLs have been shown ln cllnlcal sLudles Lo be more effecLlve Lhan supplemenLaLlon for
lncreaslng selenlum whlch ls lmporLanL ln our conLexL as selenlum has been shown Lo lncrease
sperm producLlon and sperm quallLy 8oLh good Lhlngs for Lhe Lwlns
8uL why was l deflclenL ln selenlum ln Lhe flrsL place? Was lL slmply because l dldn'L eaL enough
selenlumconLalnlng foods llke beef?
Cr and Lhls ls crlLlcal was someLhlng else compeLlng wlLh selenlum or removlng lL from my body?
1hls ls Lhe more neglecLed quesLlon lL ls also a blgger problem as you can'L flx lL by slammlng pllls or
poLlons
8ased on a revlew of publlshed sLudles l formed Lhree hypoLheses relaLed Lo my selenlum
deflclency


1 Lven Lhough l consumed large quanLlLles of supposedly selenlumrlch anlmal foods llke beef
(seven ounces saLlsfles Lhe dally uS8uA) Lhe anlmals grazed on grass from selenlumdepleLed soll
2 Colng ln and ouL of keLosls had creaLed a selenlum deflclency unbeknownsL Lo me longLerm
keLogenlc dleLlng has been assoclaLed wlLh selenlum deflclency 1hls was a real llghLbulb momenL
3 Selenlum proLecLs agalnsL mercury by blndlng Lo lL LlevaLed blood mercury levels whlch l LesLed
poslLlve for could Lherefore also conLrlbuLe Lo selenlum deflclency


Cnce l had a few plauslble explanaLlons lL was Llme Lo LesL correcLlve acLlons
CorrecLlve acLlon #1 l began Lo consume Lhree 8razll nuLs aL breakfasL and Lhree 8razll nuLs aL
bedLlme 1oo much selenlum hurLs swlmmles so l kepL well wlLhln Lhe Lolerable upper llmlL for
adulLs whlch ls 400 mlcrograms per day Cne ounce of 8razll nuLs (approxlmaLely 11 nuLs) provldes
344 mlcrograms so 400 mlcrograms ls approxlmaLely elghL nuLs per day (49 mlcrograms each) l am
consumlng slx Lo play well wlLhln nonLoxlc ranges l experlmenLed Lwlce wlLh hlgher ranges of 810
nuLs per day ln boLh cases l lmmedlaLely broke ouL ln Lhe worsL acne of my llfe 1hough selenlum
deflclencles can cause skln problems lL appears LhaL excesslve selenlum or aL leasL 8razll nuLs can
do Lhe same



CorrecLlve acLlon #2 Second l am ensurlng LhaL l exlL keLosls aL leasL once per week by consumlng
carbohydraLes la Lhe SaLurday cheaL day on Lhe SlowCarb uleL Slnce l have LesLed deflclenL l am
also consumlng one cheaL meal every oLher week for Wednesday lunch whlch generally lncludes a
slngle bowl of brown rlce wlLh a 1hal meal
CorrecLlve acLlon #3 l began Lo aLLempL Lo remove mercury from my body wlLhouL kllllng myself
uesplLe mulLlple uMS lv chelaLlon sesslons urlne LesLs showed almosL no noLlceable changes ln
mercury levels 1o daLe chelaLlon has noL shown beneflLs buL l plan Lo experlmenL wlLh a more
exLended proLocol of 3 days on 11 days off uslng Lu1A supposlLorles (fun fun!) Lo avold Lhe ofLen
severe slde effecLs of oral chelaLlon
Almonds LxplanaLlon for 1esLosLerone 8oosL Almonds were an accldenLal dlscovery
LaLe one evenlng afLer reallzlng my bachelor refrlgeraLor conLalned noLhlng buL alcohol and varlous
dlsgusLlng proLeln powders l descended on a slngle large bag of almonds ouL of desperaLlon l was
sLarvlng and aLe abouL 30 almonds (one ounce)
1he followlng day l had a much hlgher Lhan normal sex drlve and was puzzled l was able Lo correlaLe
lL wlLh Lhe almond lnLake only afLer looklng aL a deLalled food log 8uL whaL ln almonds could have
Lhls effecL? 1he only poLenLlal mechanlsm seemed Lo be hlgh vlLamln L conLenL
Lo and behold afLer Lhls flrsL experlence l LesLed deflclenL for vlLamln L on Lhe same SpecLraCell LesL
LhaL uncovered Lhe selenlum lssue
Looklng more closely aL Lhe research sLudles on ubMed l reallzed vlLamln L noL only had Lhe
poLenLlal Lo counLer Lhe oxldaLlve sLress LhaL lowers LesLosLerone and sperm producLlon buL lL had
also been used successfully ln comblnaLlon wlLh selenlum and vlLamln A (amazlng colncldence
rlghL?) for LreaLlng parLlal androgen deflclency ln males
MosL lnLeresLlng Lo me vlLamln L sLlmulaLes Lhe release of luLelnlzlng hormonereleaslng hormone
(LP8P) from Lhe hypoLhalamus
8lngo
Cne ounce (30 almonds) glves you approxlmaLely 40 of your dally value (uv) l consume boLh raw
almonds and organlc almond buLLer Lo reach no more Lhan 130 uv ofLen havlng Lwo heaplng
Lablespoons of Lhe laLLer on celery sLalks wlLh breakfasL
Llke mosL Lhlngs Loo much vlLamln L ls as bad as Loo llLLle 8ock lL llke Coldllocks geL lL [usL rlghL and
geL levels LesLed every Lwo Lo Lhree monLhs 1he resulLs appear Lo be worLh lL



l do noL have explanaLlons for Lhe apparenL addlLlve lmpacL of several of Lhe lngredlenLs ln Lhe
proLocol cockLall buL removlng any one plece seems Lo decrease Lhe llbldo effecL
1o conflrm Lhls l've sysLemaLlcally removed each lLem lor example l sLopped vlLamln u lnLake for
slx weeks whlle lncreaslng 8razll nuLs Lo elghL per day My LesLosLerone [umped Lo 833 (normal ls
280800) buL my llbldo and vlLamln u decreased Lhe laLLer Lo 313 (normal ls 32100)
8e smarL and LesL regularly






Lven wlLh Lhe perfecL dleL lL ls posslble Lo develop nuLrlenL deflclencles Pow? 8y uslng drugs LhaL
prevenL speclflc nuLrlenL absorpLlon or by overengaglng ln Lralnlng LhaL Laxes a parLlcular
blochemlcal sysLem
Pere ls a small sample of drugs and Lralnlng reglmens maLched Lo some of Lhelr assoclaLed
deflclencles
Pave you used any of Lhem?
Cral conLracepLlves
used for blrLh conLrol
AssoclaLed deflclencles follc acld vlLamlns 82 86 812 and C zlnc magneslum
SLlmulanLs (eg Lhe greenles" used by baseball players Lhe go pllls" used by alr force plloLs or
hlghdose runofLhemlll caffelne)
AssoclaLed deflclencles molybdenum 83 poLasslum magneslum vlLamln C
AnLlbloLlcs
used for bacLerlal lnfecLlons
AssoclaLed deflclencles 8 vlLamlns follc acld vlLamlns u and k11
AnLldepressanLs
used for depresslon
AssoclaLed deflclencles vlLamln 82
Alcohol
used for recreaLlon
AssoclaLed deflclencles follc acld Lhlamlne vlLamln 86
AnLlulcer and hearLburn medlcaLlons
AssoclaLed deflclencles vlLamlns 812 and u follc acld and Lhe mlnerals calclum lron and zlnc
AnLlconvulsanLs
used for epllepsy blpolar dlsorder
AssoclaLed deflclencles bloLln follc acld vlLamlns 86 u and k
CholesLyramlne
used for hlgh cholesLerol
AssoclaLed deflclencles vlLamlns A u L and k
nlLrous oxlde
used for denLal anesLhesla recreaLlon
AssoclaLed deflclencles vlLamln 812
ChemoLherapy drugs
used for cancer LreaLmenL
AssoclaLed deflclencles follc acld
AnLlpsychoLlcs
used for schlzophrenla blpolar dlsorder
AssoclaLed deflclencles vlLamlns 82 (rlboflavln) and u
AnLlcoagulanLs (eg warfarln)
used for aLrlal flbrlllaLlon prevenLlng blood cloLs
AssoclaLed deflclencles vlLamlns L and k
AnLllnflammaLorles (corLlcosLerolds)
used for arLhrlLls rashes asLhma hepaLlLls lupus Crohn's dlsease eye lnflammaLlon adrenal
lnsufflclency
AssoclaLed deflclencles calclum uPLA magneslum melaLonln poLasslum proLeln selenlum
vlLamlns 86 89 812 C and u zlnc
MeLformln
used for Lype 2 dlabeLes
AssoclaLed deflclencles follc acld vlLamln 812
Anabollcandrogenlc sLerolds
used for muscular growLh aLhleLlc performance wasLlng/lmmune dlsease
AssoclaLed deflclencles vlLamlns 86 89 812 C and u
ClenbuLerol
used for asLhma faLloss among bodybullders
AssoclaLed deflclencles Laurlne and cardlac magneslum (poLenLlally faLal)


1ralnlngspeclflc deflclencles per Charles ollquln
Among Lhrowlng speclallsLs (plLchers shoLpuLLers eLc)
CharacLerlsLlc Laxed CA8A and nervous sysLem
AssoclaLed deflclencles Laurlne
nlL and nPL players and bodybullders
1axed sysLem muscular damage
AssoclaLed deflclencles lyslne








Lnd of ChapLer noLes
9 uon'L puL Lhe sauerkrauL or klmchl ln Lhe eggs l Lrled lL and lL's horrlflc
10 ln Lhls case ergocalclferol a form l advlse agalnsL Laklng use Lhe more common cholecalclferol
lnsLead
11 lmporLanL noLe 1here ls also some evldence LhaL selecL anLlbloLlcs may also make conLracepLlve
pllls less effecLlve because of Lhelr negaLlve lmpacL on guL flora and absorpLlon of esLrogens 1o
prevenL unplanned pregnancy consulL wlLh your docLor lf Laklng anLlbloLlcs whlle on blrLh conLrol

1PL MLA1LLSS MACPlnL l
8easons Lo 1ry a lanL8ased uleL for 1wo Weeks
8acon Lhe gaLeway meaL
ln on messenger bag ln San lranclsco
1he ower of oslLlve ConsLralnLs
LlmlLlng opLlons ls usually LhoughL of as a bad Lhlng
8uL how would your speaklng lmprove lf you couldn'L use Lhe ad[ecLlve lnLeresLlng" and had Lo be
more preclse?
Pow would your plannlng skllls lmprove lf you had Lo go wlLhouL a cell phone for Lwo weeks?
ln reallLy Lhere are boLh negaLlve and poslLlve consLralnLs 1he laLLer are ofLen used ln buslness Lo
lmprove lnnovaLlon and resulLs ln a speclflc area 1he famous lean manufacLurlng" aL 1oyoLa was a
resulL of applylng poslLlve consLralnLs Lo wasLeful processes
Pow do you apply Lhls Lo dleL? Slmple by ellmlnaLlng cerLaln foods for a llmlLed perlod of Llme lor
mosL omnlvores removlng meaL ls Lhe hardesL andLhereforeLhe mosL valuable 1o quoLe ur
!ohn 8erardl (a meaLeaLer llke me) whom we'll meeL laLer ln our quesL for fllllng oneLhlrd of our
plaLe wlLh anlmal flesh someLlmes we forgeL Lo Lhlnk abouL whaL Lhe oLher LwoLhlrds should be
fllled wlLh"
1he consLralnLs of LesLlng a prlmarlly planLbased dleL (whaL l'll refer Lo as 8u") wheLher
pescaLarlan vegan or elsewhere on Lhe specLrum demands a knowledge of food LhaL Lranscends
whaLever you're ellmlnaLlng Lven a Lwoweek experlmenL produces huge permanenL beneflLs
lor example lf you know you mlghL become deflclenL ln 812 on a 8u you learn abouL 812 you
learn abouL 8 vlLamlns and you learn abouL vlLamlns ln general whlch mlghL Lhen branch your
lnLeresL ouL Lo deslccaLed llver (a good source) whlch leads you Lo eaL grassfed local beef once a
week on SaLurdays lnsLead of chooslng Lo be vegan
lL's abouL flndlng whaL's besL for you
l suggesL a Lwoweek 8u LesL afLer 34 monLhs on Lhe SlowCarb uleL no maLLer where you end
up afLerward Lhe awareness wlll lead Lo beLLer declslons LhaL beneflL appearance performance and
Lhe planeL as a whole
Movlng lrom ldeal Lo racLlcal llve SLeps
A few deflnlLlons are ln order before we geL sLarLed


1 1he Lerm vegeLarlan" ls so overused as Lo be meanlngless l deflne lL here as someone whose
food volume ls aL leasL 70 planLbased by volume 1hls ls Lhe aforemenLloned prlmarlly planLbased
dleL (8u) and Lhls ls Lhe Lerm l'll use ln place of vegeLarlan" Cn Lhe SlowCarb uleL l consume a
60 mlnlmum 8u meanlng LhaL mosL meals are 60+ planLbased 6/10Lhs of each plaLe ls
covered ln veggles of some sorL
2 l deflne vegan" here as someone who consumes no anlmal producLs excepL lnsecLproduced
goods such as honey 1he laLLer ls conLroverslal for some vegans buL LhaL ls an argumenL for anoLher
book


lf you are conslderlng LesLdrlvlng a 8u whlch l hope you wlll l suggesL LhaL you make Lhe
LranslLlon from an anlmalbased dleL gradual
lL's beLLer for Lhe envlronmenL lf you locally source a 70 8u12 lndeflnlLely raLher Lhan eaL 100
vegan for Lwo monLhs and qulL because you flnd lL unsusLalnable Some vegans losL ln ldeologlcal
warfare also lose slghL of cumulaLlve effecLs geLLlng 20 of Lhe populaLlon Lo Lake a few sLeps ln Lhe
rlghL dlrecLlon wlll have an lnflnlLely greaLer poslLlve lmpacL on Lhe world Lhan havlng 2 of Lhe
populaLlon followlng a 100 planLbased dleL 1o boLh unlnformed meaLeaLers and vegeLarlans
sLop ad homlnem aLLacks and focus on Lhe blg plcLure
Cf course Lhere are many vegeLarlans and vegans who ob[ecL Lo any consumpLlon of anlmal
producLs as lmmoral even lf Lhe anlmals are ralsed ln humane and susLalnable condlLlons l won'L
address LhaL here as Loo many sub[ecLlve deflnlLlons are lnvolved lnsLead l wlll focus on Lhe
nuLrlLlonal and loglsLlcal lmpllcaLlons of followlng a 8u
1he followlng flvesLep sequence ls slmple Lo lmplemenL Lach sLep wlll make you a more consclous
eaLer and serve Lo lessen your envlronmenLal lmpacL
SLep 1 8emove sLarches (rlce bread gralns) and add legumes uense producLs llke black bean
burgers wlLhouL buns are encouraged 8lnge on cheaL foods once per week 8ead Lhe chapLers on
Lhe SlowCarb uleL as a refresher lf needed
SLep 2 Lnsure LhaL all of your meaL ls pasLureralsed grassfed or sourced wlLhln 30 mlles of your
home
SLep 3 LaL meaL only afLer 600 M (whaL Mark 8lLLman and oLhers refer Lo as Lhe vegan Llll 6"
plan) or eaL meaL only on Lhe weekends or on cheaL days
SLep 4 8emove all meaL excepL flsh (pescaLarlan) and/or eggs and dalry (lacLoovo vegeLarlan) 8lll
earl won Mr unlverse ln 1967 and 1971 as a lacLoovo vegeLarlan and he bullL 20 3/8lnch upper
arms aL 218 pounds 8ed meaL ls noL a requlremenL for growLh
SLep 3 LaL a 100 planLbased vegan dleL
8emovlng Loo much Loo qulckly leads Lo abandonlng poslLlve changes Sklpplng sLeps ln Lhls process
usually creaLes a calorlc vold LhaL makes you (1) feel Lerrlble and reverL Lo old hablLs or (2) flll Lhe
vold wlLh vegeLarlan [unk food llke processed fake meaL french frles agave necLar and sugar mllk
labeled as soy or almond mllk
1ake lL one sLep aL a Llme and sLop when you've reached your susLalnable Lhreshold l have
experlmenLed up Lo #3 buL mosL conslsLenLly operaLe aL #2
CeLLlng Crganlzed
Make no mlsLake ln a world of ublqulLous meaL and cheap anlmal proLeln you wlll need Lo be more
organlzed Lhan your carnlvorous couslns
Pow organlzed depends on your amblLlon 8ecomlng a flL vegeLarlan" requlres much less dlllgence
Lhan becomlng a recordbreaklng vegan aLhleLe
We'll look aL Lhe enLlre specLrum wlLh realworld examples lncludlng a slow carb dleLer one of Lhe
mosL famous ulLraendurance aLhleLes of all Llme and an omnlvore sclenLlsL who LesLed veganlsm on
hlmself for 28 days
My goal ls Lo help you follow your own eLhlcal or envlronmenLal guldellnes wlLhouL causlng undue
damage Lo yourself or your walleL 1hls chapLer wlll also answer Lhe mosL popular quesLlons
submlLLed by vegans among my 100000+ 1wlLLer followers


Pow do l geL enough proLeln on a vegan dleL?
Pow can l do lL wlLhouL soy?
WhaL can l eaL as a vegan whlle Lravellng?
Whlch supplemenLs should l use Lo prevenL deflclencles?
Slnce Lhese are Lhe greaLesL concerns leL's address Lhem before [umplng lnLo Lhe case sLudles
PCW uC l CL1 LnCuCP 8C1Lln Cn A vLCAn ulL1 Wl1PCu1 SC??
Answer flrsL we musL deflne enough"
8y mosL carnlvorous sLandards Lhe endurance aLhleLes proflled ln Lhls chapLer consume lnsufflclenL
proLeln yeL Lhey are able Lo compeLe aL Lhe hlghesL levels ln Lhelr sporLs lL's noL llmlLed Lo runnlng
elLher Mlke Mahler one wellknown vegan sLrengLh aLhleLe consumes 100130 grams per day on
Lralnlng days and approxlmaLely 90 grams per day on nonLralnlng days Clven hls bodywelghL of 197
and assumed lean body mass of 1773 pounds (10 bodyfaL) Lhls compuLes as a hlgh end of 073
grams per pound of lean bodywelghL on Lralnlng days and 031 grams per pound of lean bodywelghL
on nonLralnlng days ur !ohn 8erardl whom we'll meeL laLer consumes a greaL deal more buL leL's
adopL Mahler's range as a LargeL
Pow do you consume enough lf you're almlng for a mlnlmum of 03 grams per pound of lean
bodywelghL? 1o esLlmaLe Lhls and err on Lhe hlgh slde [usL dlvlde your bodywelghL ln half (eg 130
lbs 73 grams of proLeln)
A hlgh percenLage of vegans use soy as Lhelr prlmary source of proLeln 1hls ls a bad ldea
8ased on all of Lhe llLeraLure l've revlewed Lhe phyLoesLrogens ln soy are dangerous for adulLs and
Lo a greaLer exLenL chlldren even when used ln moderaLlon SLudles have demonsLraLed LhaL [usL 30
grams of soy per day (abouL Lwo Lablespoons) for 90 days can dlsrupL Lhyrold funcLlon and LhaL's ln
!apanese sub[ecLs 1he Swlss lederal PealLh Servlce equaLed 100 mllllgrams of lsoflavones
(phyLoesLrogens) Lo a slngle blrLh conLrol plll ln Lerms of esLrogenlc lmpacL Pow many blrLh conLrol
pllls are you lnadverLenLly eaLlng each day?
lCCu
1C1AL lSClLAvCnLS
(ln 100 C SL8vlnC)
lnsLanL soy beverage
10931 mg
8aw soybeans (!apanese)
11831 mg (ln less Lhan half a cup)
lrled Lofu
4833 mg (78 small pleces)
1empeh
4332 mg (ln less Lhan LwoLhlrds of a cup)
Common lnfanL soy formula
23 mg
LsLrogen overdoslng lsn'L good for elLher gender unless you're almlng for sLerlllLy
So how can you do lL wlLhouL soy?
Answer LlLher exLenslve whole foods whlch requlres prep Llme or powdered proLeln whlch
requlres budgeL
1he wholefood opLlons wlll be covered ln Lhe case sLudles Lhough you'll see some soy producLs
creep ln lor supplemenLaLlon Lhe mosL conslsLenLly recommended proLeln powders among vegan
aLhleLes are
Sun Warrlor ChocolaLe 8rown 8lce roLeln (rlce proLeln)
ure AdvanLage ea roLeln lsolaLe (pea proLeln)
nlLro luslon lanL luslon (rlce pea and arLlchoke proLeln)
l have also conflrmed each of Lhese as nonvomlLlnduclng when blended wlLh 12 Lablespoons of
almond buLLer and elLher lce waLer almond mllk or coconuL mllk
WPA1 CAn l LA1 AS A vLCAn WPlLL 18AvLLlnC?
Answer lf we mean whole meals Lhe easlesL ls Mexlcan or 1hal food [usL as on Lhe SlowCarb uleL
vegans opLlng for Mexlcan would order a number of sldes llke black beans (no lard) sLeamed
veggles and exLra guacamole (Lhls ls faL and calorlerlch and noL Lo be neglecLed) elLher eaLen
alone or wlLh corn LorLlllas l suggesL avoldlng wheaL as do Lhe worldclass vegan aLhleLes l
lnLervlewed
lf caughL ln a blnd wlLh noLhlng buL Mcuonald's and lzza PuL ln slghL a bag of 30+ raw almonds can
susLaln you for 10 or so hours unLll you flnd someLhlng more subsLanLlal 1hese can be found aL
almosL all gas sLaLlons and alrporL magazlne sLores
WorsLcase scenarlo choose mlld hunger over breaklng your rules
WPA1 SuLLMLn1S SPCuLu l uSL?
Answer lor essenLlal lnsurance agalnsL serlous healLh lssues ensure Lhe followlng13



My addlLlonal recommendaLlons



1he mosL lmporLanL caveaL of all we can only ldenLlfy deflclencles and Lherefore supplemenLaLlon
for Lhlngs LhaL sclenLlsLs have lsolaLed
See Lhe concluslon of Lhe nexL chapLer for lmporLanL warnlngs relaLed Lo Lhls
1he Case SLudles
lor each case sLudy l'll exLracL Lhe mosL sallenL lessons and lnclude boLh weekly grocery llsLs and ln
aLhleLlc examples goLo sLaple meals


Marque 8oseman (male)vegeLarlan
ALhleLlcs noncompeLlLlve aLhleLe
Cb[ecLlve laLloss uslng Lhe SlowCarb uleL
WelghL 189 pounds (220 pounds prlor Lo dleL)
PelghL 3r7r
Weekly food cosL $60
Weekly food complexlLy Low
ScoLL !urek (male)vegan
ALhleLlcs Worldclass ulLraendurance runner
Cb[ecLlve Lndurance
WelghL 163 pounds
PelghL 6r2r
Weekly food and supplemenL cosL $400300
Weekly food complexlLy Plgh
________


ur !ohn 8erardl (male)Cmnlvore (LesLed veganlsm for 28 days)
ALhleLlcs ro and Clymplclevel aLhleLlc coach hu ln physlology
Cb[ecLlve SLrengLh
WelghL 187 pounds
PelghL 3r9r
Weekly food cosL $80
Weekly supplemenL cosL $60
Weekly food complexlLy ModeraLe
1he followlng case sLudles are noL lncluded ln Lhls chapLer sadly due Lo space resLralnLs buL Lhey
can be found aL wwwfourhourbodycom/veganaLhleLes


SLeph uavls (female)vegan
ALhleLlcs Worldclass rockcllmber
Cb[ecLlve Lndurance
PelghL 3r3Zr
WelghL 117 pounds
Weekly food cosL $6080
Mlke Mahler (male)vegan
ALhleLlcs SLrengLh aLhleLe
Cb[ecLlve SLrengLh and meLabollc condlLlonlng
PelghL 6r0r
WelghL 197 pounds
Weekly food cosL $100123 (plus $60 ln supplemenLs)
Marque 8oseman
Marque 8oseman losL 31 pounds on Lhe SlowCarb uleL (13+ ln Lhe flrsL monLh) whlle consumlng no
meaL and he has slnce moved Lo veganlsm


Pere ls hls baslc proflle
33yearold sofLware englneer
Marrled one daughLer one son on Lhe way
SLarLed aL 220 pounds and 33 bodyfaL
Lnded aL 189 pounds and 23 bodyfaL
ln [usL under Lhree monLhs he losL 31 pounds 26 pounds of whlch was faL
Pe ran Lhree mlles four days a week
Pls cholesLerol dropped from 220 Lo 160
MA8CuL'S C8CCL8? LlS1
Marque spenL [usL $60 per week on grocerles and hls llsL requlres 1013 mlnuLes of shopplng


Large carLons of egg whlLes and/or Lofu/mllk/veggle proLeln powder l Lrled Lo geL around 19 grams
of proLeln per meal
AbouL 2 bags of black beans and/or chlck peas and/or lenLlls (Cheaper Lhan canned) 34 large bags
frozen veggles
A [ar of naLural peanuL buLLer no sugar added or bulk nuLs (easy way Lo supplemenL faLs)
llaxseed oll and/or ollve oll and/or guacamole
1ahlnl (comblne wlLh chlck peas and make hummus good wlLh Lhe veggles)
Salsa (All naLural and no sugar Make lL lf you have Lhe Llme l puL Lhls on my eggs when l goL bored)
LxacL porLlons aren'L lmporLanL as ad[usLmenLs wlll geL you Lo your exacL quanLlLles by week Lhree


eople may buy Loo llLLle or Loo much Lhe flrsL week or Lwo buL by week Lhree Lhey wlll know how
much Lhey need
Marque explalns hls approach Lo Lweaklng Lhe bollerplaLe SlowCarb uleL


1he lnslghL LhaL helped me adapL Lhe slowcarb dleL Lo vegeLarlanlsm came from uslng ually8urn
(wwwdallyburncom) Lo Lrack my food
AfLer a few days of enLerlng my food l noLlced LhaL my nuLrlenL raLlos calculaLed on ually8urn were
403030 (carbsproLelnfaLs) My wlfe has always been blg on Lhe Zone uleL so l recognlzed Lhe raLlo
rlghL away as ldenLlcal l was hlLLlng Lhls raLlo dally [usL by followlng your lnsLrucLlons buL eaLlng only
egg whlLes for my proLeln As long as l reduced my carb lnLake from beans and vegeLables Lo
accounL for Lhe addlLlonal carbs l Look ln wlLh soy producLs and dalry my raLlos were Lhe same and l
conLlnued Lo lose welghL
ln oLher words all of Lhe proLeln sources ln your orlglnal verslon are whaL l would refer Lo as
lsolaLed" proLeln sources (chlcken breasL flsh eLc) LhaL conLaln almosL no carbs lL's hard Lo flnd
whole foods lsolaLed" proLeln sources as a vegeLarlan so when l adapLed Lhls dleL for
vegeLarlanlsm l LhoughL of all Lhe carbs ln Lhe proLelnconLalnlng dalry or soy producLs as counLlng
Lowards a LoLal carb llmlL l Lhen subLracLed veggles and legumes accordlngly lor every 9 grams of
carbs l goL from a proLeln or faL source l aLe 9 grams of carb less from vegeLable and legume sources
1hls helped me keep my raLlos on Lrack wlLhouL much efforL 1he slmplesL soluLlon Lo Lhls problem ls
Lo avold dalry and soy alLogeLher whlch l dld for Lhe mosL parL
Cne mlghL ask why dldn'L l [usL swlLch Lo Lhe Zone uleL? l dldn'L swlLch because Lhe slowcarb dleL as
descrlbed by you ls slmpler and doesn'L allow for less favorable" foods whlch glve less favorable
resulLs lL keeps Lhlngs slmple and ls easler Lo follow lf l had [usL one lasL Llp for followlng Lhe slow
carb dleL as a vegeLarlan lL would be slmple eaL exLra good faLs Slnce you are mlsslng faLs from
anlmalbased proLeln sources you need Lo supplemenL wlLh flaxseed oll ollve oll and nuLs 031
Lablespoon Lwlce a day dld lL for me lf l dldn'L supplemenL faLs l felL Llred and menLally off
l have slnce become a vegan and removed soy from my dleL compleLely CurrenLly my maln source of
lsolaLed proLeln ls pea and rlce proLeln powders my favorlLe belng lanL luslon by nlLro luslon






Mlke Mahler does noL flL Lhe vegan sLereoLype
Pe's Lralned aLhleLes llke former ulC champlon lrank Shamrock he can onearm mlllLary press a 97
pound keLLlebell 10 Llmes and can onearm keLLlebell snaLch a 103pound keLLlebell 17 Llmes wlLh
each arm 1hls ls aL a lean bodywelghL of 197 pounds
Pe makes hls own proLeln bars and Lhe followlng ls hls favorlLe reclpe
4 scoops of vanllla Sunwarrlor roLeln owder (60 grams of hlghquallLy proLeln and lron)
2 Lbsp almond buLLer (good proLeln faL and magneslum)
1 Lbsp cashew nuL buLLer
3 Lbsp flax powder (conLalns omega3 and flber lncreases raLlo of good esLrogens Lo bad)
1 Lbsp Maca (planL sLerols hormone supporL)
x cup walnuLs
x cup Co[l berrles (hlgh ln vlLamln A vlLamln C and lron)
2 Lbsp pumpkln ple splce (loaded wlLh healLhy splces)
1 Lsp sLevla
1Z cups waLer
reheaL oven Lo 423 Mlx everyLhlng ln a bowl wlLh a spoon unLll a Lhlck pasLe forms ulvlde lnLo
elghL parLs Lhen shape lnLo cookles lace on cookle sheeLs and bake for 13 mlnuLes


1oLal nuLrlLlon roflle (all elghL cookles)
roLeln 79 g
CarbohydraLes 63 g
laL 30 g



MA8CuL'S lAvC8l1L MLALS Anu S1ALL MLALS
1here ls no need Lo compllcaLe Lhlngs


Cne Lhlng LhaL has helped me a loL was Lo leL go of Lhe dlsLlncLlon beLween breakfasL foods and
oLher meal" foods
My mosL frequenL meal was eggs wlLh salsa some beans probably some hummus and some nuLs
CfLen eggs were replaced by proLeln powder salsa replaced by mlxed veggles and nuLs replaced by
flax seed oll l Lrled Lo keep lL really slmple
Choose a few meals and repeaL Slmple wlns
ScoLL !urek
ScoLL !urek ls a verlLable demlgod ln Lhe sporL of ulLramaraLhonlng whlch lnvolves races of more
Lhan maraLhon lengLh Pe has won Lhe 100mlle WesLern SLaLes Lndurance 8un an lncredlble seven
consecuLlve Llmes Lwlce won Lhe 8adwaLer ulLramaraLhon descrlbed as Lhe world's LoughesL race"
and also holds Lhe Amerlcan record for 24hour runnlng ln whlch he logged 163703 mlles Lo beaL
8ae Clark's 20yearold record
SCC11'S C8CCL8? LlS1
CeL ready Lo enLer Lhe moLher lode ScoLL's leavenosLoneunLurned approach ls a sharp conLrasL Lo
Marque's mlnlmallsm
l had one of my unsuspecLlng researchers Charlle Poehn head off Lo Whole loods Lo gaLher Lhe llsL
and Llme hlmself from enLerlng Lhe sLore Lo leavlng Lhe sLore
Pe arrlved aL Whole loods aL 338 M and lefL aL 620 M for a LoLal Llme of 2 hours 42 mlnuLes
1hls was of course a flrsLLlme expedlLlon and Charlle had Lo search for everyLhlng 1o accounL for
Lhls l had hlm revlew locaLlons wlLhln Lhe sLore Lhe followlng day and Lhen repeaL Lhe drlll Lhe day
LhereafLer
lor Lhe second round of Llmlng Charlle rearranged all of Lhe lLems on Lhe llsL lnLo groups based on
areas of Lhe sLore (Lo cuL down on walklng back and forLh) and he had a frlend Lag along Lo read Lhe
llsL and check off lLems Charlle's [ob was pure speed
SprlnLlng around Lhe sLore behlnd Lhe carL llke a kld on a nlckelodeon shopplng spree he cuL Lhe
LoLal Llme ln Lhe sLore down Lo 1 hour
1he LoLal cosL regardless of Llme was $34109
Some of Lhe lLems (supplemenLs proLeln powder) would be used over several weeks so l also had
Charlle deLermlne Lhe weekly cosL for Lhese lLems based on number of servlngs 1hls shaves off
$12183 glvlng you a new weekly LoLal of $41926
ScoLL's weekly shopplng llsL ls below along wlLh Lhe subsLlLuLe lLems Charlle boughL (bolded) when
he couldn'L flnd Lhem aL Whole loods keep ln mlnd LhaL Lhls llsL ls for a peak Lralnlng perlod when
ScoLL would be consumlng 30006000 calorles/day aL approxlmaLely 6070 carbohydraLe 2030
faL and 1320 proLeln leel free Lo sklm as Lhe llsL ls Lhree pages long



1hls 30lnch recelpL represenLs one week of food ln Lhe llfe of ulLrarunner ScoLL !urek lL ls compared
here Lo Charlle's freerange black schnauzer whlch was also boughL aL Whole loods for a 88C laLer
LhaL evenlng
28 oz Creen Magma by Creen loods
60 veg cap udo's Cholce AdulL robloLlcs by llora PealLh
30 veg cap udo's Cholce Super 8lfldo lus by llora PealLh (90 caps naLure's Way rlmadophllus
8lfldus)
2 cups raw organlc almonds
3 cups raw organlc daLes from 1he uaLe eople (12 oz Whole loods raw organlc daLes)
30 oz Crganlc Pemp roLeln + llber by nuLlva (2 16oz 8ob's 8ed Mlll organlc hemp proLeln)
14 organlc bananas
2 bags frozen organlc wlld blueberrles from 1rader !oe's
1 bag frozen organlc sLrawberrles from 1rader !oe's
1 bag frozen mango chunks from 1rader !oe's
1 bag frozen plneapple chunks from 1rader !oe's
1 bag frozen papaya chunks from 1rader !oe's (1hey dldn'L have papaya so l goL one more bag of
frozen mango chunks all frulL bags are Whole loods brand)
16 oz raw organlc carob powder from LarLh Clrcle
Z lb raw organlc shredded coconuL bulk from LarLh Clrcle (8 oz LeL's uo Crganlc! shredded
unsweeLened coconuL)
14 oz !arrow lermenLed Soy Lssence proLeln powder
Z cup celLlc sea salL bulk
x cup raw organlc vanllla powder
8 oz raw organlc maca powder from LarLh Clrcle
17 oz udo's Cll uPA 369 8lend by llora PealLh
17 oz lloradlx lron + Perbs by llora PealLh
3 So uellclous CoconuL Mllk ?ogurL laln by 1urLle MounLaln
7 organlc plnk lady apples
8 organlc valencla oranges (Came ln a bag of 12)
6 organlc grapefrulL
7 organlc pears
16 oz raw agave necLar
16 oz raw organlc almond buLLer homemade wlLh a Champlon [ulcer (!usL boughL Whole loods raw
organlc almond buLLer lnsLead of maklng lL wlLh a [ulcer)
1 loaf Lzeklel 49 clnnamon ralsln bread by lood 4 Llfe
16 oz raw organlc walnuLs (CoL 12 oz)
2 lbs drled organlc polenLa bulk
4 oz raw organlc yerba maLe bulk (8oughL prepackaged Lea bags)
2 oz organlc green Lea bulk
7 Cllf C 8ars
1 lb organlc qulnoa bulk
1 lb organlc brown rlce bulk
Z lb organlc drled plnLo beans bulk (8oughL 1 lb)
Z lb organlc drled red lenLlls
x lb organlc drled french lenLlls
3 pkgs Lempeh
30 oz raw nlgarl Lofu by Wlldwood (2 19oz uenver 1ofu)
1 lb organlc ?ukon or baby red poLaLoes
2 bunches organlc laclnaLo kale
2 bunches organlc arugula
1 head organlc romalne leLLuce
4 organlc carroLs
2 organlc yellow onlons
2 heads organlc garllc
2 organlc red bell peppers
1 head organlc broccoll
2 bunches organlc collard greens
2 organlc avocadoes
2 organlc [alapenos
6 organlc roma LomaLoes
8 oz organlc buckwheaL soba noodles by Lden loods
16 oz whole wheaL noodles by 8lonaLure
1 cup nuLrlLlonal yeasL bulk
8 oz organlc nama Shoyu
6 oz organlc mlso pasLe by SouLh MounLaln (8 oz Mlso MasLer organlc)
16 oz exLravlrgln coldpressed organlc ollve oll by 8arlanl (17 oz 8ella exLravlrgln coldpressed
organlc ollve oll)
13 oz exLravlrgln coconuL oll by nuLlva
8 oz organlc unreflned sesame oll by Lden loods (Whole loods brand)
4 bars organlc dark chocolaLe ln varlous flavors by uagoba
4 organlc medlum sweeL poLaLoes
Z lb raw organlc pumpkln seeds bulk
Z lb raw organlc sunflower seeds bulk
x lb raw organlc hemp seeds bulk
1 pL CoconuL 8llss vanllla lsland lce cream
Z head organlc cabbage
2 lb conLalner Cllf LlecLrolyLe urlnk ln Crlsp Apple (2 16oz Cllf Cuench Llmeade)
10 Cllf ShoL gels
3 pkgs Cllf ShoL 8locks
SCC11'S lAvC8l1L MLALS Anu S1ALL MLALS
8reakfasL or osLWorkouL 8ecovery
8lueberry roLeln ower Shake
1 banana fresh or frozen (peel break lnLo 2r pleces and freeze overnlghL ln freezerproof conLalner
or bag)
Z cup presoaked almonds (soak Lhe almonds ln waLer 34 hours or overnlghL)
1 cup frozen or fresh blueberrles
2Z cups waLer
3 Lbsp hemp proLeln powder
3 Lbsp Creen loods vegan proLeln powder
4 Lo 6 daLes or naLural sweeLener
3 Lbsp udo's Cll uPA 369 8lend
Z Lsp sea salL
Z Lsp vanllla exLracL or raw vanllla powder
8lend all lngredlenLs ln a blender unLll smooLh Serves 4
Co 8aw Carob Cashew SmooLhle
2 bananas fresh or frozen (peel break lnLo 2r pleces and freeze overnlghL ln freezerproof conLalner
or bag)
Z cup presoaked raw cashews (soak cashews ln waLer 34 hours or overnlghL)
2Z cups waLer
3 Lbsp hemp proLeln powder
x cup raw carob powder
3 Lbsp udo's Cll uPA 369 8lend
Z Lsp sea salL
Z Lsp raw vanllla powder
8lend all lngredlenLs ln a blender unLll smooLh Serves 4
Creen Machlne uddlng
1 banana
1 avocado
2 apples
2 pears
3 Lbsp splrullna
Core apples and pears (leave peellngs on) lL and scoop ouL avocado 8lend all lngredlenLs ln hlgh
powered blender llke a vlLamlx 12 mlnuLes or unLll very smooLh Should have a puddlng
conslsLency Serves 4
Lunch
8aw ulno kale Salad
1 large or 2 small bunches laclnaLo kale (also called black or dlnosaur kale)
1 small or Z large rlpe avocado
Z1 Lsp sea salL
[ulce from 12 lemons or oranges
Z cup raw pumpkln seeds (soaked ln 1 cup of waLer 46 hours)
2 LomaLoes chopped
*(for a blL of splce buL opLlonal) Small plnch cayenne powder
Wash and chop off ends of kale sLocks (1 lnch) and dlscard Chop Lhe resL of kale lnLo 11Zlnch
pleces and place ln mlxlng bowl ueseed scoop ouL and chop avocado Add Lo kale along wlLh sea
salL and [ulce uslng a mlxlng spoon massage Lhe lngredlenLs for 3 mlnuLes unLll Lhe avocado salL
and [ulce form a dresslng and kale ls fully covered Add remalnlng lngredlenLs and llghLly mlx Salad
can be served lmmedlaLely or marlnaLe for 12 hours aL room LemperaLure allowlng kale Lo absorb
flavors Serves 46
Cn Lhe Co Pummus
3 cups garbanzo beans
3 Lbsp Lahlnl
3 Lbsp Lamarl
3 cloves garllc
x cup lemon llme or orange [ulce
Z Lsp cumln
xZ cup waLer
rocess all lngredlenLs excepL waLer ln blender or food processor Add a small amounL of waLer aL a
Llme Lo keep lngredlenLs movlng ln blender or processor as needed CreaL wlLh LorLlllas or plLa and
laced wlLh kalamaLa ollves for Lrallslde lunch on Lhose long runs lor a greaL sandwlch add sllces of
red bell pepper LomaLoes and cholce of salad greens Serves 68
ulnner
ulnner #1 ScoLL's SweeL oLaLoes
Carllcky Creens and 1empeh
SweeL oLaLoes
4 sweeL poLaLoes sllced ln wedges
1 Lbsp ollve or canola oll
1Z Lsp sea salL
1 Lsp paprlka
1 Lsp rosemary
reheaL oven Lo 373 1oss poLaLoes wlLh oll and seasonlngs Arrange on a preseasoned baklng sheeL
8ake for 2030 mlnuLes unLll poLaLoes are cooked Lhrough and llghLly browned
Carllcky Creens
1 Lbsp ollve oll
2 cloves garllc mlnced
1 [alapeno pepper deseeded and mlnced (opLlonal)
1 bunch kale collards or chard develned and coarsely chopped
Z Lsp sea salL or Lamarl
reheaL skllleL and ollve oll SauLe garllc and pepper for 12 mlnuLes Add greens and salL SauLe for
38 mlnuLes Serves 4
Calorles per servlng 230 carbs 38 g proLeln 4 g faL 7 g
Llme 1amarl 1empeh
1 812 oz pkg Lempeh
Z Lsp ollve oll
[ulce of one llme or lemon
12 Lbsp shoyu or 2 Lbsp mlso mlxed wlLh x cup waLer
reheaL large skllleL wlLh oll over medlum low Lo medlum heaL Sllce Lempeh lnLo xxr sLrlps Add
Lempeh Lo skllleL SauLe for 38 mlnuLes on each slde or unLll llghLly browned 1urn heaL Lo very low
or off squeeze llme over Lempeh and sprlnkle Lamarl or shoyu and allow flavors Lo blend 23
mlnuLes
ulnner #2 1empeh 1acos
Z medlumslze onlon chopped
3 cloves garllc mlnced
1 [alapeno pepper mlnced
2 Lbsp ollve oll
2 10oz pkgs Lempeh dlced lnLo xr cubes
4 Lbsp Mexlcan seasonlng
1 Lsp salL
1 cup waLer
x cup chopped cllanLro
12 whole graln or corn LorLlllas
any comblnaLlon LomaLoes avocadoes romalne leLLuce cllanLro bell peppers and [alapenos for
garnlshes
SauLe onlon garllc and [alapeno ln ollve oll unLll sofL Add dlced Lempeh and conLlnue Lo sauLe for 2
mlnuLes Add seasonlng salL and waLer Cook Lhe mlxLure 1023 mlnuLes unLll enough llquld
evaporaLes LhaL you're lefL wlLh a Lhlckened sauce !usL before servlng add cllanLro and sLlr
PeaL LorLlllas over a grlddle or wrapped ln foll ln Lhe oven llll each LorLllla wlLh 23 Lbsp Lempeh
mlxLure and your cholce of garnlshes Serves 46
__________
So how does an omnlvore adapL when Lhey Lry Lo move Lo a 8u? 1haL's where Lhe nexL chapLer
and ur !ohn 8erardl come ln lL's also where we'll look aL Lhe dangers of 8us and my concluslons
1CCLS Anu 18lCkS
none! ?ou'll need Lo read Lhe nexL chapLer Lo geL Lhose





Lnd of ChapLer noLes
12 1hls assumes Lhe planLs are noL comlng prlmarlly from monocrops llke soy wheaL and corn l
belleve LhaL lndusLrlal producLlon of annual gralns has done as much damage Lo Lhe envlronmenL as
facLory farms based on hablLaL desLrucLlon (and Lherefore specles eradlcaLlon) and carbon fooLprlnL
daLa
13 Pow do you make vegeLarlans smarLer? Pave Lhem Lake creaLlne ln one doublebllnd placebo
conLrolled sLudy (hLLp//wwwncblnlmnlhgov/pmc/arLlcles/MC1691483/?Loolpmcenrez) 43
youngadulL vegeLarlans were glven 3 grams of creaLlne dally for 6 weeks and Lhe researchers
concluded LhaL CreaLlne supplemenLaLlon had a slgnlflcanL poslLlve effecL (p00001) on boLh
worklng memory (backward dlglL span) and lnLelllgence (8aven's Advanced rogresslve MaLrlces)" 2
grams per day dld noL repllcaLe Lhese resulLs ln separaLe sLudles

1PL MLA1LLSS MACPlnL ll
A 28uay LxperlmenL
!ohn 8erardl hu speclallzes ln exerclse and nuLrlenL blochemlsLry Pe has publlshed sLudles on
sub[ecLs ranglng from planLbased supplemenLaLlon and probloLlcs Lo Lhe effecLs of exerclse on
proLeln requlremenLs
1hrough hls company reclslon nuLrlLlon he has coached more Lhan 30000 cllenLs ln 100+
counLrles ln Lhe lasL Lwo wlnLer Clymplc games alone ur 8erardl's aLhleLes collecLed more Lhan 20
medals and he's consulLed for Leams lncludlng Lhe Cleveland 8rowns 1oronLo Maple Leafs 1exas
Longhorns and Lhe Canadlan Clymplc skl Leams
lndlvldual aLhleLes he's advlsed lnclude
ulC welLerwelghL champlon Ceorges SL lerre
2006 Clymplc crosscounLry skllng gold medallsL Chandra Crawford
2010 Clymplc skeleLon gold medallsL !on MonLgomery
2006 world rowlng champlon !ane 8umball
2010 Clymplc bobsled gold medallsLs SLeve Polcomb and SLeve Messler
2009 lronman 8razll wlnner uede Crlesbauer
8erardl ls also a meaLeaLer who declded Lo follow an almosL 100 vegan dleL for 28 days (!anuary
12 2009 Lo lebruary 8 2009) and aLLempL Lo galn muscular welghL durlng lL all
lL was an experlmenL many felL was desLlned Lo fall and
lL succeeded
Pe galned 7 pounds 49 pounds of lean body mass and 21 pounds of faL
LleganL ls LffecLlve
!ohn consumed Lhe same meals every day for 30 days
8LlC8L 88LAklAS1
3 LableLs 8CAA (8loLesL3 g LoLal)
2 capsules resveraLrol (8loLesL)
1 mulLlvlLamln (Cenulne PealLh)
1 LableL vlLamln u (Webber naLurals1000 lu LoLal)
1 servlng subllngual 812 (Webber naLurals1000 mcg LoLal)
300 ml (17 fluld ounces) waLer
88LAklAS1
3 whole eggs wlLh 1 sllce cheese (Lhls was Lhe excepLlon dlscussed laLer)
2 sllces sprouLed graln bread
1 cup vegeLables
300 ml waLer
1 cup green Lea
1 Lsp Lorna vanderhaeghe's Cmega vega (provldes abouL 130 mg uPA)
SnACk #1
2 cups homemade granola (mlx lncludes pumpkln seeds unsweeLened coconuL whole oaLs
almonds pecans cashews plsLachlos and drled frulL)
1 Lbsp honey
1 cup unsweeLened soy mllk (So nlce brand)14
LunCP
Z cup homemade hummus
2 whole wheaL LorLlllas
1 cup veggles
Z cup mlxed beans (noL canned)
1 sweeL poLaLo wlLh clnnamon on Lop
SnACk #2
2 cups homemade granola (mlx lncludes pumpkln seeds unsweeLened coconuL whole oaLs
almonds pecans cashews plsLachlos and drled frulL)
1 Lbsp honey
1 cup unsweeLened soy mllk
WC8kCu1 u8lnk
2 Lsp 8CAA (xLreme lormulaLlons14 g LoLal)
2 servlngs carbohydraLe (AvanL Labs22 g LoLal)
1000 ml waLer
Al1L8 WC8kCu1
1 cup mlxed beans
1 cup qulnoa (measured uncooked)
2 cups green veggles
2 cloves garllc
1 Lbsp ollve oll
1 Lbsp garllcchlll flaxseed oll from !arrow lormulas (Cmega nuLrlLlon)
1 Lbsp curry powder
1 mulLlvlLamln (Cenulne PealLh)
1 LableL vlLamln u (Webber naLurals1000 lu LoLal)
8Lu1lML SnACk
2 scoops proLeln (Cenulne PealLh vegan)
1 scoop greens (Cenulne PealLh erfecL Skln)
Pandful raw nuLs
1 naLural peanuL buLLer and honey sandwlch on 1 sllce sprouLed graln bread
When SclenLlsLs 8ecome Culnea lgs
As a Lralned sclenLlsL !ohn was able Lo plnpolnL and explaln Lhe nonobvlous boLh physlologlcally
and loglsLlcally
llrsL an example of Lhe former flber and lecLln slde effecLs


Plghcalorle vegeLarlan meal plans are hard Lo dlgesL uleLs hlgh ln planL foods conLaln a Lon of flber
and lecLlns llber ls good for us ln Lhe rlghL amounL buL when flber ls consumed ln excess lL prevenLs
Lhe dlgesLlon and absorpLlon of oLher nuLrlenLs lL also upseLs Lhe sLomach leadlng Lo dlarrhea gas
and bloaLlng
lurLhermore lecLlns can be problemaLlc ln and of Lhemselves Many people are lecLln lnLoleranL and
consumpLlon leads Lo sympLoms slmllar Lo lacLose lnLolerance masslve bloaLlng flaLulence and
dlarrhea ln facL when l followed my planLbased dleL by Lhe end of Lhe day my walsL
clrcumference whlch ls 32 lnches upon rlslng ballooned up Lo a full 42 lnches noL aLLracLlve and
very uncomforLable
Second a loglsLlcal example Lhe lmporLance of baLchlng" food prep and preparlng cerLaln foods ln
bulk a few days or a week ln advance 1hls helps prevenL defaulLlng Lo vegeLarlan [unk foods


WlLh all my grocerles aL home l dld Lwo Lhlngs rlghL off Lhe baL
llrsL l mlxed up my granola and aLe a blg bowl
Second l sLarLed soaklng Lhe dry beans 8y soaklng beans for abouL 12 hours wlLh a llLLle baklng soda
mlxed ln you can acLually reduce Lhe ahem gaseous effecLs of Lhose llLLle buggers Also Lhls
sLraLegy helps Lo remove some of Lhe anLlnuLrlenLs presenL ln beans 13
AbouL 12 hours laLer l bolled Lwo large poLs of Lhe presoaked legumes Cne poL conLalned a mlxLure
of navy beans kldney beans and garbanzo beans along wlLh red and green lenLlls 1he oLher
conLalned garbanzo beans only When prepplng Lhe beans l also prechopped some green peppers
red peppers broccoll caullflower snow peas and sugar snap peas for Lhe week 1hls way l couldn'L
use chopplng as an excuse for mlsslng a meal
1he mlxed beans were sLored ln Lhe frldge and Lhe garbanzo beans were Lhen Lurned lnLo homemade
hummus and placed wlLh my prechopped veggles on Lhe wraps
CuesLlons wlLh ur 8erardl
WPA1 WAS ?Cu8 uAlL? MAC8Cnu18lLn1 88LAkuCWn Cn 1PlS ulL1?
1he macronuLrlenL breakdown lncludlng supplemenLs was
3389 kcal abouL Lhe same as ScoLL !urek durlng Lralnlng
247 g faL (38 of LoLal calorlc lnLake)
68 g saLuraLed
643 g polyunsaLuraLed
92 g monounsaLuraLed
6337 g carbohydraLe (46 of LoLal calorlc lnLake)
112 g flber
246 g proLeln (16 of LoLal calorlc lnLake)
Lven wlLh Lhe hlgh calorlc load wlLhouL 812 supplemenLaLlon and vlLamln u supplemenLaLlon l
would have fallen shorL of Lhe 8uA recommended dally allowance for boLh nuLrlenLs WlLh Lhe
supplemenLs l was more Lhan adequaLely covered"
WPA1 WAS ?Cu8 lCCu CCS1 lC8 1PL WLLk?
uurlng Lhe planLbased experlmenL l was spendlng abouL $80 per week for food 1haL's around
$2030 less Lhan normal (le when l'm eaLlng a more varled dleL LhaL lncludes anlmal foods)"
WPA1 lS ?Cu8 8LS1 LS1lMA1L Cl ?Cu8 SuLLMLn1 CCS1 L8 WLLk (unuL8S1AnulnC ?Cu
MlCP1 nLLu 1C ulvluL SCML CCS1S AS A 8C11LL MlCP1 LAS1 A WPlLL)?
uurlng Lhe experlmenL l was uslng abouL $60 per week ln supplemenLs (8CAA resveraLrol mulLl
vlLamln u 812 proLeln greens uPA carb drlnk) 1haL's abouL $2030 more Lhan l mlghL normally
spend for supplemenLs
1hls means LhaL comblnlng food and supplemenL cosLs l spenL Lhe same amounL LoLal as when
lncludlng anlmal producLs"
ll ?Cu PAun'1 LA1Ln LCCS WPA1 uC ?Cu 1Plnk
WCuLu PAvL PALnLu?
Same exacL resulLs l Lhlnk"
ll ?Cu'u CCn1lnuLu 1PL LAn18ASLu ulL1 lC8 Slx MCn1PS
WPA1 uC ?Cu 1Plnk WCuLu PAvL PALnLu?
l would have conLlnued Lo galn welghL for sure
Powever l Lhlnk l mlghL have creaLed serlous dlgesLlve problems Many experLs belleve LhaL
conLlnually eaLlng foods LhaL cause Cl dlsLress can lead Lo chronlc guL lnflammaLlon 'leaky guL
syndrome' and a hosL of auLolmmune problems"
vLCAnS 1ALk A8Cu1 CCM8lnlnC lCCuS lC8 CCMLL1L 8C1LlnS8lCL Anu 8LAnS lC8
LxAMLL C8 LLCuMLS Anu SLLuS C8 nu1S WPA1 A8L ?Cu8 1PCuCP1S?
1he research ls showlng LhaL Lo prevenL proLeln malnuLrlLlon food comblnlng lsn'L necessary
8aLher lf all Lhe essenLlal amlno aclds are eaLen ln a slngle day people are flne
Powever from an opLlmlzaLlon and sporLs performance perspecLlve l Lhlnk LhaL a compleLe
complemenL of amlno aclds should be eaLen each meal 1here are some daLa Lo supporL LhaL Lhere's
an 'amlnosLaL' ln Lhe braln LhaL senses blood amlno aclds And lf we eaL lncompleLe proLelns Lhe
body releases Lhe 'mlsslng' amlno aclds from muscle Lo balance ouL Lhe blood amlno aclds lL's hard
Lo bulld muscle or recover from Lralnlng adequaLely lf your dleL ls klcklng off a muscle caLabollc
sequence"
lS l1 CSSl8LL 1C 8L vLCAn LCnC1L8M uSlnC CnL? WPCLL lCCuS Anu Wl1PCu1 8C1Lln
SuLLMLn1A1lCn?
?es wlLhouL proLeln supplemenLaLlon lL's LoLally posslble buL lL's much more dlfflculL And wlLhouL
some guldance lL's unllkely LhaL people wlll do lL properly lf muscle bulldlng or hlghlevel sporL
performance ls Lhe goal
8uL lL ls posslble"
WPA1 A8L 1PL MCS1 CCMMCn MlS1AkLS SLLluLSC8l8Lu vLCL1A8lAnS" MAkL?
!usL dropplng anlmal foods 1he worsL mlsLake any wouldbe vegan could make ls Lo slmply sLop
eaLlng meaL 1hen Lhelr llfesLyle cholce lsn'L a poslLlve one lL's abouL negaLlon16 lnsLead people
should focus on whaL Lhey'll be eaLlng more of ln oLher words a proper vegeLarlan meal plan ls
based on eaLlng mosLly or only foods LhaL come from planLs frulLs veggles unprocessed gralns
legumes eLc lL's noL slmply avoldlng meaL and fllllng up on processed [unk foods And Lhls ls
someLhlng many vegeLarlans do 8y focuslng only on whaL Lhey're dropplng Lhere's no plan for
geLLlng enough calorles enough proLeln and enough mlcronuLrlLlon Lo ensure an easy LranslLlon Lo
vegeLarlanlsm
uslng dalry for all Lhelr proLeln Many lacLoovo vegeLarlans wlll Lurn Lo dalry for all Lhelr proLeln
needs when dropplng meaL 1hls can be a blg mlsLake for a few reasons llrsL of all lacLose
lnLolerance and mllk proLeln allergy are qulLe commonmore common Lhan mosL people Lhlnk
Second of all mosL sLoreboughL mllk and dalry offerlngs conLaln hormone and anLlbloLlc resldues
whlch are now belng shown Lo negaLlvely lmpacL human healLh Cf course ln small doses (le one
cup of dalry per day) Lhls lsn'L much of a problem unless you're hlghly senslLlve buL uslng dalry
mulLlple Llmes per day can creaLe blg problems
noL uslng supplemenLs As dlscussed above by dropplng enLlre food groups from your menu you're
bound Lo creaLe some dleLary deflclencles lf you're noL careful So you have Lo supplemenL and very
few vegeLarlan aLhleLes know whaL Lo do ln Lhls regard
use Lhe supplemenLs ln my dally menu as a baslc gulde lL mlghL seem llke a preLLy long llsL of
nuLrlenLs Lo be mlndful of and lL ls lf you're golng Lo make Lhe llfesLyle cholce Lo become a vegan or
vegeLarlan you have Lo accepL Lhe responslblllLles LhaL such a cholce folsLs upon you lf noL you're
[usL belng negllgenL and you can expecL healLh problems Lo follow"
WPA1 ulu ?Cu CCnCLuuL Al1L8 1PlS LxL8lLnCL?
l've come Lo conclude LhaL vegeLarlanlsm can work buL Lhls usually requlres Lhe help of a Lralned
nuLrlLlon coach uone rlghL vegeLarlanlsm can be saLlsfylng healLhy and performance boosLlng
1haL sald l've also concluded LhaL vegeLarlanlsm ls a real challenge for Lhe average person WlLhouL
meLlculous plannlng and some nuLrlLlonal guldance mosL are doomed Lo muscle loss poor
performance and a hosL of nuLrlLlonal deflclencles ranglng from mlld Lo severe
lL's noL a change Lo Lake llghLly and mosL people don'L have Lhe dlsclpllne Lo prevenL dlgresslons
and cornercuLLlng LhaL wlll have serlous consequences over Llme"
MeaL vs lanL8rldglng Lhe ulvlde
Some of !ohn's meaLeaLlng supporLers became enraged by hls 28day experlmenL one golng so far
as Lo ledLx hlm grassfed slrloln packed ln dry lce Carnlvores can Lake vegeLarlanlsm very personally
Cn Lhe oLher slde of Lhe fence dlehard vegans Lore lnLo hlm for compromlslng ln a few areas and
noL golng pure 100 vegan PaLe mall abounded
As usual Lhe exLremlsLs on boLh sldes were mlsslng Lhe polnL
lL was an experlmenL noL a moral sLaLemenL and Lhere were valuable lessons Lo be learned by
purlsLs from boLh sldes
lor Lhe mlllLanL vegans Lhe prlmary lesson ls LhaL omnlvores can qulckly LranslLlon Lo a nearvegan
8u lf Lhey make some allowances for proLeln (such as Lwo Lo Lhree eggs per day) lf Lhls
compromlse lsn'L allowed crosslng Lhe chasm can Lake monLhs and more ofLen Lhan noL never
happens
lor Lhe omnlvores and carnlvores Lhe beneflLs of conslderlng a vegan dleL are mulLlfold even lf lL's
[usL a LhoughL experlmenL lf l couldn'L eaL any anlmal producLs for 28 days whaL would l eaL?
!ohn summarlzes a few areas where proper vegans (Lhe organlzed and lnformed mlnorlLy) Lrump
99 of meaLeaLers
roper vegans Lend Lo eaL more whole naLural locally produced and unprocessed foods Lhan mosL
omnlvores 1hls means Lhlngs llke raw nuLs and seeds whole gralns llke qulnoa and amaranLh and a
locally grown bounLy of frulLs and veggles 1haL's all Lhey eaL so Lhey make sure Lo do lL rlghL
Speaklng as an omnlvore ln our quesL for fllllng oneLhlrd of our plaLe wlLh anlmal flesh someLlmes
we forgeL Lo Lhlnk abouL whaL Lhe oLher LwoLhlrds should be fllled wlLh And LhaL can be a blg guL
expandlng healLhdegradlng mlsLake
roper vegans also Lend Lo spend more Llme learnlng abouL where Lhelr food comes from ln oLher
words Lhey make lL a polnL Lo undersLand whlch foods come from whlch reglons of Lhe world whlch
foods are ln season durlng cerLaln Llmes of Lhe year and whlch meLhods are besL for ralslng Lhe
healLhlesL food
noL only ls Lhls envlronmenLally frlendly and qulLe healLhy lL's also preLLy cool sLuff Lo know"






When lrancls M oLLenger !r was a newly graduaLed Callfornla docLor ln 1932 he spenL 10 years
sLudylng caLs nlne hundred caLs over Lhree generaLlons Lo be preclse oLLenger's experlmenLs are
ofLen clLed by rawfood enLhuslasLs as evldence of Lhe superlorlLy of raw food


LxperlmenL #1 8aw MeaL vs Cooked MeaL oLLenger fed one group of caLs a dleL of LwoLhlrds raw
meaL oneLhlrd raw mllk and cod llver oll Pe fed Lhe second group LwoLhlrds cooked meaL one
Lhlrd raw mllk and cod llver oll 1he caLs fed raw meaL were by all measures normal and healLhy
1he caLs fed cooked meaL produced klLLens LhaL had skeleLal deformlLles hearL problems vlslon
problems mulLlple lnfecLlons lrrlLablllLy allergles dlfflculL blrLhs and even paralysls 8uLroh!


LxperlmenL #2 8aw Mllk vs Cooked Mllk 1hls Llme oLLenger had four groups of caLs 1he flrsL
group goL LwoLhlrds raw mllk oneLhlrd raw meaL and cod llver oll 1he oLher Lhree groups goL
elLher LwoLhlrds pasLeurlzed mllk LwoLhlrds evaporaLed mllk or LwoLhlrds sweeLened condensed
mllk ln place of Lhe raw mllk Pe saw Lhe same paLLern of happy healLhy caLs on raw mllk and all
manner of abnormal developmenL ln Lhe oLher groups geLLlng worse as Lhe mllk was more
processed
8ased on Lhese experlmenLs oLLenger concluded LhaL Lhe elemenLs ln raw food whlch acLlvaLe and
supporL growLh and developmenL ln Lhe young appear easlly alLered and desLroyed by heaL
processlng" Pe wenL on Lo exLrapolaLe LhaL humans suffer from Lhe same nuLrlLlonal deflclencles
LhaL are causlng more developmenLal problems wlLh each generaLlon cannlng packaglng
pasLeurlzlng and homogenlzlngall conLrlbuLe Lo heredlLary breakdown"
Pmmm 1hls sounds llke a compelllng fearlnduclng argumenL 8uL here's whaL oLLenger dldn'L
know when he sald Lhls caLs need Laurlne
1aurlne ls a componenL of blle acld LhaL caLs can'L synLheslze on Lhelr own buL humans can lL helps
wlLh dlgesLlon and ls a supplemenL ln commerclal caL food lf caLs are LaurlnedeflclenL Lhey show
vlslon problems hearL problems and developmenLal problems Sound famlllar? Cuess whaL else?
1aurlne ls deacLlvaLed by heaL So oLLenger's cooked meaL/mllk dleLs would have been Laurlne
deflclenL
AnoLher facLor Lo conslder caLs are carnlvores humans are omnlvores lL's llke comparlng apples Lo
oranges as we have dlfferenL nuLrlLlonal requlremenLs A beLLer anlmal model for humans would be
mlce or raLs or prlmaLes WlLhouL even calllng lnLo quesLlon how well conLrolled oLLenger's sLudy
was lL doesn'L make good sclenLlflc sense Lo Lransfer whaL he learned abouL caLs dlrecLly Lo humans
8uL back Lo Lhe crux of Lhe debaLe Should humans eaL raw food or cooked food? lL all depends Pere
are some examples each supporLed ln Lhe sclenLlflc llLeraLure



8y all means go ahead and eaL raw food lf you llke or be vegan or go gluLenfree or eaL a few caLs (l
suggesL fa[lLas) !usL make sure you do your homework uon'L confuse ldeology wlLh good sclence
1ake an honesL look aL Lhe avallable research (appllcable Lo humans) so LhaL you can make a well
lnformed declslon
lL's your body afLer all



uarwln's 8uleLaL for lerLlllLy
So lf vegeLarlanlsm can be done why am l noL a vegeLarlan ln Lhe usual sense?
1o palnL a oneslded plcLure of Lhe beneflLs would be lrresponslble so allow me Lo explaln Lhe
reasons
1 l have been unable Lo flnd a slngle lndlgenous populaLlon LhaL has Lhrlved on a 100 8u even
afLer asklng my 100000+ 1wlLLer followers Lo help me flnd one Low anlmal producL consumpLlon ls
slmple Lo flnd buL even Lhe famous !alns of lndla are wlLh rare excepLlon lacLoovo vegeLarlans ur
WesLon rlce (see Sex Machlne ll") and oLhers have been slmllarly unable Lo flnd a vegan lndlgenous
culLure ln anLhropologlcal expedlLlons
2 Cur closesL relaLlves chlmpanzees are occaslonal meaLeaLers and humans produce Lhe enzyme
elasLase whlch serves Lo break down connecLlve Llssue for dlgesLlon
1here are on boLh sldes of Lhe fence avld debaLes of evoluLlonary blology and confllcLlng daLa
polnLs buL Lhe argumenLseLLllng experlence for me was emplrlcal
3 ln Lhe course of researchlng and lnLervlewlng for Lhls book l encounLered dozens of former vegan
women and wouldbe moLhers who had mlscarrlage afLer mlscarrlage unLll Lhey relnLroduced anlmal
producLs lnLo Lhelr dleLs afLer whlch Lhey were able Lo become pregnanL ln a maLLer of weeks
8ased on Lhe above and my own experlmenLs l've concluded LhaL some form of anlmal producL ls
necessary for proper hormone producLlon 1hls could be due Lo Lhe longerchaln faLLy aclds
saLuraLed faL cholesLerol faLsoluble vlLamlns or (more llkely) a comblnaLlon of lnLerdependenL
elemenLs some of whlch we haven'L even ldenLlfled lL's also posslble LhaL common vegeLarlan
sLaples cause Lhe problems wheLher soy or gluLen LlLher way lL's slgnlflcanL LhaL boys born wlLh
hypospadlas Lhe openlng of Lhe ureLhra on Lhe underslde of Lhe penls raLher Lhan aL Lhe Llp are flve
Llmes more llkely Lo have vegeLarlan vs omnlvore moLhers ur 8lchard Sharpe dlrecLor of Lhe
Medlcal 8esearch CenLre for 8eproducLlve 8lology ln Ldlnburgh ScoLland echoes my concluslon
abouL soy


l've seen numerous sLudles showlng whaL soy does Lo female anlmals unLll l have reassurance LhaL
lL doesn'L have Lhls effecL on humans l wlll noL glve soy Lo my chlldren"
lood ls complex and humans are overconfldenL
Conslder Lhe anLloxldanLs we've ldenLlfled Lhus far ln gardenvarleLy Lhyme as llsLed by Mlchael
ollan ln a new ?ork 1lmes Magazlne arLlcle


41erplneol alanlne aneLhole aplgenln ascorblc acld beLa caroLene caffelc acld camphene
carvacrol chlorogenlc acld chrysoerlol erlodlcLyol eugenol ferullc acld galllc acld gamma
Lerplnene lsochlorogenlc acld lsoeugenol lsoLhymonln kaempferol lablaLlc acld laurlc acld llnalyl
aceLaLe luLeolln meLhlonlne myrcene myrlsLlc acld narlngenln oleanollc acld pcoumorlc acld p
hydroxybenzolc acld palmlLlc acld rosmarlnlc acld selenlum Lannln Lhymol LrypLophan ursollc
acld vanllllc acld
And LhaL's [usL Lhyme
So we musL have lL all flgured ouL rlghL? My voLe noL a chance ollan offered Lhe llsL Lo make Lhe
same polnL


lL's also lmporLanL Lo remlnd ourselves LhaL whaL reducLlve sclence can manage Lo percelve well
enough Lo lsolaLe and sLudy ls sub[ecL Lo change and LhaL we have a Lendency Lo assume LhaL whaL
we can see ls all Lhere ls Lo see When Wllllam rouL lsolaLed Lhe blg Lhree macronuLrlenLs sclenLlsLs
flgured Lhey now undersLood food and whaL Lhe body needs from lL when Lhe vlLamlns were
lsolaLed a few decades laLer sclenLlsLs LhoughL Ck now we really undersLand food and whaL Lhe
body needs Lo be healLhy Loday lL's Lhe polyphenols and caroLenolds LhaL seem alllmporLanL 8uL
who knows whaL Lhe hell else ls golng on deep ln Lhe soul of a carroL?
never forgeL


1 We can only deLermlne deflclencles for Lhlngs we've lsolaLed
2 1aklng Lhose lsolaLed nuLrlenLs ouLslde of whole foods can produce slde effecLs we cannoL predlcL


Scurvy was a mysLerlous problem for Lhousands of years Cnly ln 1932 dld sclenLlsLs lsolaLe vlLamln C
and deLermlne LhaL Lhe Lwo were relaLed
Much laLer when beLacaroLene became popular ln Lhe medla as a mlracle molecule we Look a more
proacLlve approach and began Lo supplemenL 8eLLer safe Lhan sorry rlghL? unforLunaLely as we
found ouL Laklng supplemenLal beLacaroLene by lLself can cause problems lL can block Lhe
absorpLlon of oLher beneflclal caroLenolds and lncrease Lhe rlsk of prosLaLe cancer and lnLracerebral
hemorrhage among oLher Lhlngs lL's besL absorbed ln comblnaLlon wlLh lLs close couslns ln whole
foods ln naLurally accurlng raLlos
1here wlll be slmllar mlsLakes and dlscoverles ln years Lo come
ln cases where l can flnd an lndlgenous populaLlon LhaL has llved wlLhouL a food group for hundreds
of years (frulL for example whlch ls easy) l don'L worry much abouL excludlng lL lf l can'L flnd such a
group l'd suggesL LhaL our sclence hasn'L caughL up wlLh uarwlnlsm
LaLer beware
My general guldellne whaL l refer Lo as uarwln's 8ule" ls slmple eaL for opLlmal ferLlllLy and
everyLhlng else falls lnLo place
Moreover lf you eaL for opLlmal ferLlllLy you wlll have hlghlevel aLhleLlc performance and whaL
mosL deflne as opLlmal healLh no maLLer whlch dleL you choose l encourage you Lo have Lhe
followlng LesLs as a mlnlmum every slx monLhs lf you are ellmlnaLlng anlmal producLs enLlrely l
suggesL every Lhree monLhs
All of Lhese LesLs are common enough LhaL your general pracLlLloner or prlmary care docLor should
ln Lheory be able Lo order Lhem ln many cases lnsurance wlll cover Lhem buL be wllllng Lo anLe up
ln cash lf needed lf you chose Lo be vegan Lhls ls noL Lhe place Lo cuL cosLs Some prlmary care
docLors wlll noL feel comforLable admlnlsLerlng Lhe fancler gynecologlcal LesLs and wlll refer you Lo
an ob/gyn speclallsL 1haL's flne [usL geL Lhem done
?ou don'L need Lo know whaL all of Lhese mean you [usL need Lo phoLocopy Lhem and have a
conversaLlon wlLh your docLor17
lf male have Lhese LesLs


Semen analysls (lncludes volume whlch should be 13 ml concenLraLlon/counL 20 mllllon/ml
moLlllLy 40 morphology 30 normal by WPC crlLerla)
1esLosLerone (boLh LoLal and free)
LsLradlol
LuLelnlzlng hormone (LP)
lolllclesLlmulaLlng hormone (lSP) (LesLs hypoLhalamus funcLlonlng)
rolacLln (plLulLary level)
1oLal cholesLerol (160200)
AS1 (2030)
AL1 (2030)


lf female have Lhese LesLs


LsLradlol
LuLelnlzlng hormone (LP)
lolllclesLlmulaLlng hormone (lSP) (LesLs hypoLhalamus funcLlonlng)
rolacLln (plLulLary level)
1oLal cholesLerol (160200)
AS1 (2030)
AL1 (2030)
uay 3 lSP and L2 (esLradlol) blood LesLs (looks aL ovarlan reserve Lhe docLor can also do an anLral
folllcular counL by ulLrasound and/or check anLlmuellerlan hormone by blood)
1hose are Lhe baslcs lor women lL can pay Lo Lake a sllghLly more deLalled look aL Lhlngs


1) lL may seem obvlous buL a woman flrsL needs Lo have perlods Lo see lf she ls ovulaLlng lL ls
lmporLanL Lo be off of oral conLracepLlves Lo deLermlne Lhls unforLunaLely some docLors prescrlbe
Lhe plll" Lo vegeLarlans Lo lnlLlaLe mensLruaLlon whlch slmply masks sympLoms lnsLead of
addresslng rooL causes uo an overLhecounLer urlne LP LesL sLarLlng aL approxlmaLely day 9 (mosL
women have LP peak and subsequenL ovulaLlon 2436 hours laLer durlng days 1213) uslng urlne LP
LesL sLrlps ls much easler Lhan dolng basal body LemperaLures and looklng for a rlse ln LemperaLure
afLer ovulaLlon
2) 1o check Lhe uLerus and falloplan Lubes do a hysLerosalplngogram (PSC) (dye shoL lnLo cervlx and
lmaglng) and/or sallne sonohysLogram (Lhe former ls a beLLer LesL)
3) 1o check Lhe luLeal phase do a pooled" progesLerone LesL ln Lhe luLeal phaseflve Lo nlne days
afLer Lhe LP surge on Lhree days ln Lhe second half of Lhe cycle ueLermlne average progesLerone
_________
1he upshoL of all Lhls
1here ls no sln ln conslderlng consumlng anlmal producLs once per week lf you are currenLly a vegan
lf lL means you wlll be healLhler and beLLer able Lo converL oLhers Lo a slmllar mode of eaLlng 1he
ldeal ls of course Lo flnd a mode LhaL ls farslghLed on boLh a personal and a global level 1he mlsLake
ls Lo pursue Lhe laLLer and lgnore Lhe former
Lven uave 1he Man" ScoLL slxLlme wlnner of Lhe Pawall lronman 1rlaLhlon and famed vegeLarlan
aLhleLe reLurned Lo eaLlng meaL afLer compeLlng for years on a 99 8u 1hough he hasn'L eaLen
red meaL ln 33 years he now consumes flsh chlcken and Lurkey


1he lrony of Lhe whole slLuaLlon ls LhaL when l swlLched back Lo chlcken and flsh l was far leaner
and felL more powerful l mean l was ln beLLer shape ln my 40's as a meaL eaLer Lhan l ever was on a
sLrlcLly planLbased dleL When l dld lronman ln '94 l felL llke my sLrengLh recovery and muscle
endurance was beLLer Lhan ever"
!usL because you don'L wanL klds now Lhere ls no reason Lo creaLe hormonal lssues LhaL affecL
everyLhlng from cognlLlon Lo sexual funcLlon l've seen Loo many llves dlsrupLed by dleLlnduced
hormonal problems 1hlnk ahead
lor my personal sLory see Sex Machlne l AdvenLures ln 1rlpllng 1esLosLerone"
Cood luck and do your homework lL can be a confuslng [ungle ouL Lhere buL Lhere are ways Lo
slmpllfy lL's my hope LhaL Lhe flvesLep progresslon ln Lhe lasL chapLer helps you lmprove yourself
and Lhe world around you one consclous meal aL a Llme
Small changes maLLer
1CCLS Anu 18lCkS
1he Cood Culde (hLLp//wwwgoodguldecom/) lounded by rofessor uara C'8ourke of Lhe
unlverslLy of Callfornla8erkeley Lhls forbeneflL" sLarLup provldes a consumer gulde Lo common
producLs ranklng each by healLh lmpacL on Lhe envlronmenL and lmpacL on socleLy WhaL chemlcals
are ln your baby shampoo? Was sweaLshop labor used Lo make your 1shlrL? ls LhaL wholegraln
cereal really good for you? Cood Culde can Lell you and help dlrecL your buylng behavlor
AddlLlonal lnLervlews (wwwfourhourbodycom/veganaLhleLes) naLe Creen who helped research
Lhls chapLer was able Lo lnLervlew Lhe followlng vegans and former vegeLarlans among oLhers
8rendan lrazler 8lll earl (mulLlpleLlme Mr Amerlca and Mr unlverse wlnner) Mlke Mahler and
uave ScoLL l also lnLervlewed ScoLL !urek and rock cllmblng phenom SLeph uavls All of Lhem are
avallable onllne
Poward Lyman Mad Cowboy laln 1ruLh from Lhe CaLLle 8ancher Who Won'L LaL MeaL (Scrlbner
2001) (wwwfourhourbodycom/cowboy) 1hls ls one of Lhree books (Lhe oLhers were Andrew Well's
SponLaneous Peallng and 8 Weeks Lo CpLlmal PealLh) LhaL convlnced ScoLL !urek Lo become a vegan
Poward Lyman a Lhlrd generaLlon caLLle rancher appeared on Cprah and was a parLy ln her legal
baLLle wlLh 1exas caLLle ranchers
Llerre kelLh 1he vegeLarlan MyLh (wwwfourhourbodycom/myLh) 1hls ls a look aL Lhe fllp slde
Llerre kelLh was a vegan for 20 years She no longer ls and Lhls book explores Lhe moral eco
pollLlcal and nuLrlLlonal reallLles of veganlsm LhaL led her Lo relncorporaLe llmlLed anlmal producLs
lnLo her dleL 8eference rlch and wellwrlLLen lL ls easlly Lhe mosL engrosslng book on Lhese Loplcs
LhaL l have ever read
8eyond vegeLarlanlsm (wwwbeyondvegcom) 8eyondveg curaLed by vegeLarlan 1homas L 8llllngs
feaLures reporLs from veLerans of rawfood and vegeLarlan dleLs (lncludlng veganlsm and
frulLarlanlsm) plus new sclenLlflc dlscoverles from cllnlcal nuLrlLlon 1he lnLenL of Lhe slLe ls Lo dlscuss
Lhe serlous problems LhaL can occur on alLernaLlve dleLs buL ofLen go unreporLed Pow have dleLers
solved Lhelr problems wheLher by modlfylng Lhe dleL ln some unapproved" way whlle remalnlng
vegeLarlan or by adopLlng nonvegeLarlan opLlons? 8eyondveg ls one of Lhe besL compendlums of
answers l've found





Lnd of ChapLer noLes
14 8erardl emphaslzed LhaL he would use unsweeLened almond mllk ln place of soy mllk lf he
repeaLed Lhe experlmenL
13 1hls ls anoLher problem wlLh eaLlng a large volume of raw vegeLables anLlnuLrlenLs" AnLl
nuLrlenLs are so named because Lhey prevenL absorpLlon of oLher nuLrlenLs ofLen essenLlal mlnerals
Lxamples are phyLlc acld (lnLerferes wlLh calclum zlnc and copper) Lrypsln lnhlblLors and our bloaL
causlng frlends lecLlns whlch acL as enzyme lnhlblLors and prevenL proper dlgesLlon 1hls ls one of
Lhe reasons vegans can eaL plenLy of everyLhlng and sLlll end up nuLrlLlonally deflclenL
16 ScoLL !urek agrees l Lry Lo geL people Lo Lhlnk abouL whaL l eaL raLher Lhan whaL l do noL eaL as
LhaL ls how l look aL lL"
17 Speclal Lhanks Lo ur nasslm Assefl 1Lu lellow and lnLernlsL speclallzlng ln women's healLh and
global medlclne for help wlLh Lhls LesLlng secLlon l added several LesLs noL common Lo ferLlllLy
LesLlng such as LoLal cholesLerol and llver enzymes

8onus MaLerlal
1hls book lsn'L [usL whaL you hold ln your hands uslng passwords hldden ln Lhls book you can access
some of Lhe mosL enLerLalnlng maLerlal LhaL dldn'L make lL ln Pere are [usL a few samples


SpoL 8educLlon 8evlslLed 8emovlng SLubborn 1hlgh laL
8ecomlng 8rad lLL uses and Abuses of unA
1he Chlna SLudy A WelllnLenLloned CrlLlque
Peavy MeLal ?our ersonal 1oxln Map
1he 1op 10 8easons Why 8Ml ls 8ogus
Pyperclocklng and 8elaLed Mlschlef Pow Lo lncrease SLrengLh 10 ln Cne WorkouL
CreaLlvlLy on uemand 1he romlses and uangers of SmarL urugs
An AlLernaLlve Lo uleLlng 1he 8odyfaL SeL olnL and 1rlcklng Lhe PypoLhalamus
lor Lhls and much more vlslL Lhe free message boards (where l also posL answers and suggesLlons) aL
wwwfourhourbodycom
!oln us and see how slmple blg changes can really be

ACknCWLLuCMLn1S
llrsL l musL Lhank Lhe selfexperlmenLers sclenLlsLs and aLhleLes whose lncredlble meLhods are Lhe
llfeblood of Lhls book lncludlng Lhose who preferred Lo remaln anonymous Lven lf your name
doesn'L appear ln Lhese pages your conLrlbuLlons are no less specLacular lf l've omlLLed anyone by
accldenL l can only offer my slnceresL apologles lease reach ouL Lo me lf l somehow lapsed and l'll
make amends
1o SLephen Panselman Lhe besL agenL ln Lhe world l Lhank you for geLLlng" Lhe book aL flrsL glance
and helplng Lo mldwlfe lL lnLo exlsLence lrom negoLlaLlon Lo nonsLop [azz you amaze me
PeaLher !ackson your lnslghLful edlLlng and lncredlble cheerleadlng has made Lhls book a pleasure Lo
wrlLe 1hank you for bellevlng ln me! 1o Lhe enLlre Crown ubllshlng Leam especlally Lhose whom l
boLher (because l love Lhem) more Lhan four hours a week you are Lhe backbone of Lhls book 1lna
ConsLable Maya Mav[ee Mlchael algon Llnda kaplan karln Schulze !acquellne Lebow !lll llaxman
MeredlLh McClnnls !lll 8rownlng Mary ChoLeborsky 8oberL Slek LllzabeLh 8endflelsch 1ara
Agroskln and !ennlfer 8eyes 1hls book was also flrsL drafLed uslng Scrlvener a gorgeous appllcaLlon
and kelLh 8lounL kepL me sane as l LesLed Lhe llmlLs of Lhe sofLware
l owe parLlcular graLlLude Lo Charlle Poehn and Alexandra Carmlchael Where Lo begln?
Charlle you were a cocreaLor and coconsplraLor from Lhe very earllesL sLages l can only hope LhaL
Lhe end producL makes you proud Cod knows we pulled enough allnlghLers over Caslno 8oyale Lo
klll a glraffe and Lhey only need 13 hours of sleep per nlghL 1he hoLoshop was prlceless and l only
regreL l dldn'L have more shlny fullcolor chapLers Lo glve you mlgralnes Many fuLure advenLures
awalL and Lhe mlschlef alone wlll be Lhe sLuff of legend Alexandra you are a prlncess and a brllllanL
mlnd 1hls book would noL exlsL wlLhouL your research and your ablllLy Lo weave en[oyable sLorles
from [ournalbound sclence l couldn'L have done lL wlLhouL you Cure1ogeLhercom rocks!
1o naLe Creen Lhe lnLervlews (and Lherefore several chapLers) qulLe slmply wouldn'L have been
posslble wlLhouL your help 1hank you for Lhe muchneeded save and Lhe deadllfL klcklnLheass l'll
sLlck wlLh sumo
1o !ack Canfleld you are an lnsplraLlon and have shown me LhaL lL ls posslble Lo make lL huge and sLlll
be a wonderful klnd human belng 1he 4Pour Workweek whlch gave me permlsslon Lo wrlLe Lhls
book was [usL an ldea unLll you encouraged me Lo Lake Lhe leap l cannoL Lhank you enough for your
wlsdom early supporL and lncredlble frlendshlp
1o Slfu SLeve Coerlcke and Coach !ohn 8uxLon who LaughL me how Lo acL ln splLe of fear and flghL
llke hell for whaL l belleve Lhls bookand my llfels a producL of your lnfluence 8less you boLh
1he world's problems would be far fewer lf young men had more menLors llke Lhe Lwo of you
LasL buL noL leasL Lhls book ls dedlcaLed Lo my parenLs uonald and lrances lerrlss who have gulded
me encouraged me loved me and consoled me Lhrough lL all l love you more Lhan words can
express

PC1C Anu lLLuS18A1lCn C8Lul1S
CraLeful acknowledgmenL ls made Lo Lhe followlng for permlsslon Lo use Lhelr phoLographs
lllusLraLlons and graphlcs
31 hlllppe Palsman 1he Palsman Archlve
41 !ames uuncan uavldson
31 MarLy ChoboL naLlonal Ceographlc SLock
32 Lulz ua Sllva hu
33 8ody ComposlLlon CenLer 8edwood ClLy Callfornla
34 1revor !ames newell 8ay Cronlse Mlke Wolfsbauer naLhan Zaru
33 Anonymous Lrln 8hoades !ulee Andrea 8ell
61 8amlL SeLhl
62 hll Llbln
81 ueborah Chud Mu
82 CourLesy of auLhor
91 and 92 8 !effrey Madoff
93 Clenn McLlhose
111 112 and 113 8ay Cronlse
121 uexCom lnLernaLlonal
122 123 and 124 CourLesy of auLhor
131 Wlklpedla Commons Parbln klaus Poffmeler
141 and 142 Mark 8elfklnd
143 CourLesy of auLhor
144 Mark 8elfklnd
143 and 146 8 !effrey Madoff
147 CourLesy of auLhor
131 Mlke Moran
132 8 !effrey Madoff
133 and 134 8 !effrey Madoff
161 and 162 CourLesy of auLhor
163 hoLos Laken by lnge Cook provlded courLesy of LlllngLon uarden hu
171 172 173 174 173 176 and 177 8 !effrey Madoff
191 used wlLh ermlsslon of Lhe AuLhor
241 uusLln CurLls
231 232 and 233 CourLesy of auLhor
234 hll Poffmann Archlve
233 236 and 237 CourLesy of auLhor
238 loLosearch
271 Cray Cook
272 CourLesy of auLhor
273 Cray Cook and 8reLL !ones
281 and 282 8 !effrey Madoff
291 CourLesy of auLhor
292 8 !effrey Madoff
301 1erLlus A kohn hu
302 303 and 304 CourLesy of auLhor
303 306 and 307 8rlan Mackenzle
321 avel 1saLsoullne
322 Mlke LamberL owerllfLlng uSA Magazlne
323 8arry 8oss
324 Mlke LamberL owerllfLlng uSA Magazlne
323 avel 1saLsoullne
326 and 327 CourLesy of auLhor
341 342 and 343 1erry Laughlln
331 and 332 !alme Cevallos
333 Ma[or League 8aseball hoLos
334 (besldes ML8 above) !alme Cevallos
411 loLosearch
431 unlversal ucllck
431 and 432 CourLesy of auLhor
471 kaLle Poehn

lnuLx
A
abdomlnals 131 132 133
abdomlnal sklnfold
Ab avellzer
acceleromeLry
accounLablllLy 61 62
acesulfamek
aceLylchollne
acne 421 422
AC1C (AluS Cllnlcal 1rlals Croup)
acLln
acLlverelease Lechnlque (A81) 231 232
AC1n3 gene
Adalr 8oberL
AuC8 (alLernaLe day calorlc resLrlcLlon)
adenoslne LrlphosphaLe (A1)
adherence
adlponecLln
adlpose Llssue 111 112
adrenal faLlgue
aeroblc llne movlng
aeroblcs use of Lerm 31 181
Agassl Andre
agave necLar
ACL (agedgarllc exLracL)
AluS Cllnlcal 1rlals Croup (AC1C)
Alko pseud 201 202
alr bench
alr squaLs 91 92 93
ALA (alphallpolc acld) 101 102 171
alacLlc Lralnlng
albumln
alcohol 81 461
All Muhammad
alllcln 101 102
alloxan
Almon Creg
alphallpolc acld (ALA) 101 102 171
AlLman Lawrence Who Coes llrsL?
amenorrhea
amlno aclds 81 481
AMl1 (advanced musclelnLegraLlon Lherapy) 231 232
anabollcandrogenlc sLerolds (AAS) 131 161 461
Andersen Pans ChrlsLlan
Anderson !ohn
Anderson hlllp
Angel and measuremenL 31 81
anorgasmla
anLlbloLlcs
anLlcoagulanLs
anLlconvulsanLs
anLldepressanLs
anLllnflammaLorles
anLlpsychoLlcs
apopLosls
apple shape
ArgenLlne women
ArlsLoLle
ArmsLrong Lance
arnlca monLana 291 292
A81 (acLlverelease Lechnlque) 231 232
arLlflclal sweeLeners 81 91
asparLame 81
asplrln
slde effecLs of
AS8 speed algorlLhm 321 322
Assefl nasslm
asymmeLry
A1 (adenoslne LrlphosphaLe)
aLrophy
ALwaLer Wllbur Clln
AusLln uan
AusLln Mlles 281 291
auLophagy
avocadoes 71 81
awareness
8
baby sLeps
8accarl SLeve
bacon
bacLerlal sLudles
8alley uonovan
balls sLablllLy
8annlsLer Slr 8oger
8aranco vlcLor and Suzle
basal meLabollc raLe (8M8)
baseball
Areas of lmpacL 331 332
Cevallos Swlng 8aLlng (CS8)
Cushlon
lmpacL poslLlon 331 332
SloL poslLlon
slugglng percenLage
8A1 (brown adlpose Llssue) 111 112
8aye urew
8CAA (branchedchaln amlno acld)
8eane 8llly
8eano
beans
fake mashed poLaLoes from
refrled
soaklng 81 481
beef 461 462
8Ll (bloelecLrlcal lmpedance) 31 32
8ell Andrea
8ell Mark
benzoyl peroxlde
8erardl !ohn 471 472 473 481
beLacaroLene
beLalne
8lL (8odyforLlfe)
blceps
blfldobacLerla
8lg Sur MaraLhon
blkeshed effecL
blklng sLaLlonary
blngelng
and gasLrlc empLylng
and lnsulln release
muscular conLracLlon ln
prlnclples of
bloelecLrlcal lmpedance (8Ll) 31 32
8lohyslcal LesL
blopuncLure
8lLLman Mark
8lalne uavld
blood donaLlon 371 372
bloodleLLlng
blood sugar
and glucose monlLor
and headaches
and lnsulln release
rules abouL
and sleep
splkes ln
blood LesLs 401 402
8lue vloleL 201 202
8lueberry roLeln ower Shake (reclpe)
8luesLone Ld
8M7 (bone morphogenlc proLeln 7)
8M8 (basal meLabollc raLe)
8odansky SLeve and vera 201 202
8odod 31 32 33 401
bodybullders drugs Laken by
body composlLlon
bodyfaL
crlLlcal polnLs for
measuremenL of
muscle vs
and Lhe scale
subcuLaneous
Loxlns sLored ln 81n
vlsceral
vlsual gulde Lo
8odyforLlfe Challenge
8odyMeLrlx 31 32
8odySpace
body welghL
8onds 8arry 131 331
bonklng
8oseman Marque 471 472
8osLon MaraLhon
8CSu 8alance 1ralner
8oulder 8ackroads MaraLhon
8ox Ceorge
branchedchaln amlno acld (8CAA)
8ranson 8lchard 11 381
8razll nuLs 221 461 462
breakfasL 71 81
mlscellaneous
proLeln ln
selfexperlmenLaLlon
sklpplng 81 171
sLarLlng wlLh 81 91
wlLhln an hour of waklng
breaLh
freedlvlng
holdlng
warnlng
8renL on ChlpoLle uleL
8rldges Mlke
8rower sysLem
8rown Lee
8rzyckl MaLL 161 171
8uchhelL aul
buckwheaL hull plllows 191 192 201
buddy worklng wlLh 61 171 181
8uffeLL Warren 31 121
8uhler Cralg (ur 1wo llngers) 231 232
8uLkus ulck
buLLer faL
C
caffelne 91 92 101 111
calclLrlol
calclum 81 91
Callfornla poppy exLracL 231 232
callpers 31 32 33
calorles
alLernaLe day resLrlcLlon (AuC8)
counLlng
and exerclse
expendlLure of
faL equlvalenL 31 311
CanLo (monkey)
carablners
carbohydraLes
CPC (per hour)
whlLe
cardlo LesLlng 401 402
Carlln Ceorge
carnlLlne
Caro (domlno foods)
carroLs
CarLee Cregory u
Casablancas !ullan
CaLLermole !ohn
caullflower
faked mashed poLaLoes from
causallLy 31 421
Ceklovsky !oe
cell phones and LesLosLerone levels
cellullLe
cell volume regulaLlng elemenLs (Cv8L)
CenLralCovernor Lheory
Cevallos !alme 331 332
cheaL days 71 81
blngelng
drlnklng waLer
schedule
and welghL flucLuaLlons
wlne/alcohol
cheese 91 461
Chek aul
chelaLlng agenLs 401 461
chemoLherapy
Cheng Mark
chesL pulls 91 92
chlcory
Chlgong enls
Chlld !ulla
chlll 171
ChlpoLle uleL
chlorlne dloxlde
chocolaLe
cholesLerol
levels of
proLeln shake
and sex
and sleep
and LesLosLerone 211 212
cholesLyramlne
chollne
chop and llfL 271 272
Chrls A (food)
chronoblology
clnnamon 11 121
auLhor's Llps
Lypes of
clssus quadrangularls (CC) 91 171
clLraLe
clLrus
Cku (Cycllcal keLogenlc uleL)
CLA (con[ugaLed llnolenlc acld)
Clemens 8oger
ClenbuLerol
cllLoral glans 201 202
Coan Ld 31 331 332 333
cod llver oll 461 462
Cohen 8oger
cold and faL loss 111 112 113 114
cold baLhs 111 231 461
cold wraps
Colombo 8ealdo
Colombu lranco
Colorado LxperlmenL
comparlsons
compeLlLlon
compleLeness
condlLlonlng
compeLlLlon
vs sLrengLh Lralnlng
con[ugaLed llnolenlc acld (CLA)
conLracepLlves
Cook Cray 271 272 273 274 273 276
cooklng
Cooper kenneLh
corLlsone
Coughlln naLalle
Coumarln
CousLeau !acques
Cowglrl oslLlon
CC (clssus quadrangularls) 91 171
creaLlne monohydraLe 171 371
creaLlnlne
Cronlse 8ay 31 111
cryosuspenslon
currles
CurLls uusLln
Cushlng 8rlan
Cv8L (cell volume regulaLlng elemenLs)
Cycllcal keLogenlc uleL (Cku)
u
uaedone nlcole 191 201 202 203
ually8urn 61 62
dalry producLs
CCMAu
for vegeLarlans
ualal Lama xlv
uallas WhlLe 8ock MaraLhon
uana and fake mashed poLaLoes
uanby Wllllam
uanoff uudley
uarden LlllngLon
uarwln Charles 11 31 421
uarwln's 8ule
daLa use of
uavld C (refrled beans)
uavls SLeph
deadllfL 271 321 322
ueal uavld
uelranco !oe 281 282 291 292 331
dehydraLlon
uemers 8lch
uevany ArLhur
uLxA (dual energy xray absorpLlomeLry) 31 32 33 401
uexCom 121 122
auLhor's use of 121 122
quesLlons abouL
uCW (uleLers Cone Wlld) days
ulego (swlmmlng)
dleL
balanced
cycles ln
exerclse and drugs
for ferLlllLy
of !ohn 8erardl
meaL vs planL
paleo
planLbased 471 481
raw vs cooked food
for runnlng 311 312
of 1racy 8elfklnd
ulsney MaraLhon
uodson 8eLLy Sex for Cne
domlno foods
dorslflex
urucker eLer
drugs
and bad sclence
of bodybullders
deflclencles caused by
deflned
dleL and exerclse
faLloss
mlsLakes ln use of
sLerolds
sLored ln faL
unsafe
L
Lades Mary uan 31 371
Lades Mlchael 31 81 371
eaLlng ouL 81 82
LCA sLack 101 111
Ldlson 1homas
Ldwln (M8l Lechnlclan)
LfforLless Superhuman
LCCC (eplgallocaLechln gallaLe)
eggs 81 82
and cholesLerol
proLeln shake
Lgoscue eLer
80/20 funcLlonal screenlng
80/20 rlnclple
LlnsLeln AlberL
Llsen 8lch
elasLase
Lmerson 8alph Waldo 81 381 421
endurance arLlsL
en[oymenL
enzymes
epazoLe
ephedrlne hydrochlorlde
eplgallocaLechln gallaLe (LCCC)
LvenLsh Zach
excuses
exerclse
acLlve brldges wlLh plllow
aeroblc 31 181
alr bench
bands 91 271
for blceps
and calorles
caL vomlL
chop and llfL
deadllfL 271 321
dleL and drugs
feeL and ankles sLrengLhenlng
flylng dogs 141 142
fronL plank
gluLe acLlvaLlon 141 142
and hearL raLe monlLor
hearLraLe response Lo
hlp flexor sLreLch 131 301
Pl1 and Ll1
lsolaLeral movemenL
lsomeLrlc
!anda slLup
keLLlebells
klwl's sequence 141 142
for legs
locked poslLlon ln
myoLaLlc crunch
overdolng
for C muscle
pelvlc reposlLlonlng
pelvlc symmeLry and gluLe flexlblllLy
preworkouL gluLe acLlvaLlon
purpose of
push and pull
reverse drag curl
reverse lunge
safeLy of
shoulder brldge wlLh plllows
slde plank
and sleep
sLaLlc back
sLaLlc exLenslon poslLlon on elbows
sLrengLh see sLrengLh Lralnlng
suplne groln on chalr
suplne groln progresslve ln Lower
LargeLed
and 1handle
LorLure LwlsL
1urklsh geLup
l
fallureprooflng
lallopplo Cabrlele
largo MaraLhon
fascla 231 232
fasLlng
lnLermlLLenL
slde effecLs of
fasLLwlLch muscle flber 161 461
faL
and calorles 31 311
saLuraLed
faLloss drugs
faL memory
faL repllcas
feeL
leld 8rad 231 232
lellx Allyson 321 322 323
lerruggla !ason
ferLlllLy
dleL for
LesLs for
ferLlllLy cllnlcs
leynman 8lchard 31 371 421
flber 91 92 481
flsh fermenLed
llsh !eff
llL8lL
flaxseed oll 231 421
lleur 8 and bodyfaL loss 81 141 142
flexlblllLy assessmenL
flower
lMS (luncLlonal MovemenL Screen) 271 272
logg 8 !
folllclesLlmulaLlng hormone (lSP)
food
allergles LesLs for
canned 81 82
chewlng
cooklng
fermenLed 91 461
[ournals
meLrlc converslon charLs 391 392
move Lo bloodsLream
nuLrlLlon uaLa
raw vs cooked
sugarfree" 99
Lhermal effecL of
ways of eaLlng
lood orn ually
loreman Ceorge
lCS (frucLoollgosaccharldes)
losLer Lrlc
lowler Chad 41 381
lrancls Charlle 291 321
lrederlck Anne
freedlvlng
frled foods
frucLose 71 81 82 91 121 211
frulL 71 72 81
lSP (folllclesLlmulaLlng hormone)
luller 8 8uckmlnsLer
lunal kaLsuhlko
luncLlonal MovemenL Screen (lMS) 271 272
lurness uoug 331 332
C
CA (Ceek's AdvanLage)
Callagher MarLy 31 331 332
Candhl MahaLma
CanL Lamar
garllc 91 101 102 103
Carllcky Creens (reclpe)
gasLrlc empLylng 91 121 311
Cebrselassle Palle
geneLlc deLermlnlsm
geneLlc LesLlng
Cl (glycemlc lndex) 81 121
Clbala MarLln
Clbbons eLer
Clbson Wllllam
Clselle pseud and sex 191 192 201
CL (glycemlc load) 81 121
glucose monlLor 121 122 123 124
CLu14 (glucose LransporLer Lype 4) 91 92 101 102 181
gluLaLhlone
gluLen
glycemlc lndex (Cl) 81 121
glycemlc load (CL) 81 121
Cn8P (gonadoLroplnreleaslng hormone)
CoeLhe !ohann Wolfgang
Coldacre 8en 431 441
goLl1L 231 232
CCMAu (gallon of mllk a day)
goose llver pLe
Co 8aw Carob Cashew SmooLhle (reclpe)
gouL
Creen Machlne uddlng (reclpe)
green Lea flavanols 101 102
gspoL 191 201
Cuadango Mlke (Asshole)
CullleLLe Louls
Cumbel 8ryanL
P
PablL lorge
PackeLL Ceorge
Pahnemann Samuel
half mlllLary crawl
Pall Mlke
hamsLrlng pull
Para[uku MomenL 41 42
ParLford MaraLhon
ParLley nlna 191 192
ParLmann Cerard
PawLhorne LffecL
PC8 (Pungarlan Core 8lasLer)
hCC (human chorlonlc gonadoLropln)
headaches
and blood sugar
dehydraLlon
hearLburn
hearL raLe monlLor
heaL and faL loss
Pelnleln 8oberL
helplessness learned
Pemwall CusLav A
PerberL lrank
Plel monk/aLhleLes
Plll !ames
hlp exLenslon
PlppocraLes
Pl1 (hlghlnLenslLy lnLermlLLenL) exerclse
PlLe Shere
Poehn Charlle
holdlng your breaLh
homeopaLhy
PorLon Zar
hoL sauce
Poudlnl Parry
P8M (hearL raLe monlLor)
human chorlonlc gonadoLropln (hCC)
Puman Mlcroblome ro[ecL
humldlfler 231 232
hummus reclpe
Pungarlan Core 8lasLer (PC8)
PuLchlns ken
Pyde Andrew
hyperLrophy
hyperzlneA
hypoLhalamus 211 331
l
lAS (lnsulln AuLolmmune Syndrome)
lce baLhs
lce packs
ll (lnLermlLLenL fasLlng)
lCl1 (lnsullnllke growLh facLor 1)
ll (lnsullnemlc lndex)
lmbalance 271 272
lnacLlon excuses for
lnferLlllLy
ln[urles reverslng
acLlverelease Lechnlque
AMl1
blopuncLure
cockLall
Lgoscue meLhod
menu
proloLherapy 231 232
shoe heel removal
ln[uryprooflng
chop and llfL
crossbody onearm slngleleg deadllfL
flxlng
luncLlonal MovemenL Screen (lMS) 271 272
schedule
seLs and reps
slngleleg flexlblllLy assessmenL
LesLlng
1urklsh geLup
Lwoarm slngleleg deadllfL
lnsomnla
onseL 231 232
lnsullnemlc response
lnsullnllke growLh facLor 1 (lCl1)
lnsulln release
lnsulln senslLlvlLy
lnulln
ln vlLro ferLlllzaLlon
lron
excess
lron enls kunglu
lrwln nlc
lsoleuclne
lvl (ln vlLro ferLlllzaLlon)
!
!ames Wllllam
!apan llfe expecLancy ln
!apanese naLLo 91 461
!armey Chrls 1he Conclse 8ook of Muscles
!ayC (eaLlng more)
!eff (varleLy)
!ellC sugarfree
!eLer uerek
!ohnson 8en 291 321
!ohnson Mlchael
!ones ArLhur 21 22 161 162 163 164 163
!ones 8reLL
!ones Marlon
!ones 8eese
!ulee (bodyfaL)
[umplng 281 331n
!urek ScoLL 301 311 312 471 472 481
k
kaku Mlchlo
kamen uean
karlan uean
karnazes uean 161 311
karwoskl klrk 331 332 333
kaual MaraLhon
kay Alan
keflr
kelLh Llerre
kelley !ohnny
kenya maraLhoners of
kersschoL !an
keLogenlc dleLlng
keLLlebells 141 142
for blceps
cerLlflcaLlon 301 321
lleur's reglmen
8usslan keLLlebell swlng
1urklsh geLup
Zar PorLon's meLhod
klmball Charlle
klmchl
klng MarLln LuLher !r
klnsey Alfred 191
klrk !ack
klwl 1he 141 142 143 261 262
kohn 1erLlus
koop C LvereLL
kraal[enhof Penk 321 322
krack klrk
krlsLal (legumes)
kyphosls 141 231
L
La8erge SLephen
lacLlc acld 301 311 321
lacLlc acldosls
lacLoovo vegeLarlans
LafayeLLe Morehouse
Lananna vln
lanceLs
Lander Lrlc
Lauzon !oe
Leahy Mlchael 231 232 233
lecLln
Lee 8ruce
leeks
legumes 71 81 82 83
LelsLner ken
lemon [ulce
lenLlls 81 82
Leonardo da vlncl
lepLln
Levln Mlchael
Levln SLeven
Lewls Carl
LgluLamlne
LP (luLelnlzlng hormone) 211 212 461
Llbln hll
llfe quallLy of
Llme 1amarl 1empeh (reclpe)
Ll1 (lowlnLenslLy prolonged) exerclse
llvlng forever
bloodleLLlng
CenLenarlan SLudy
eLhlcal fllLers
a llLLle flower
organlzaLlons
proLocols consldered
Lockman WhlLey
LCMAu (llLer of mllk a day)
Loughlln 1erry
luLelnlzlng hormone (LP) 211 212 461
Lyman Poward
lymphomyosoL
Lynch !ohn
lyslne
M
Maas !ames 8
macadamla oll
macaronl
Mackenzle 8rlan 301 302 311 312 313 381
Madonna
Mager !usLln
magneslum 81 82
Mahler Mlke 471 472
Malone karl
maraLhons
fanLasy abouL
and karnazes
kenyan runners
Lop llsLs
Marle locked poslLlon of
Marlne Corps MaraLhon
Mark (welghL flucLuaLlon)
MasLer[ohn Chrls
masLurbaLlon 191 201
MA1 (Muscle AvlaLlon 1echnlque)
MaLL (CCMAu)
MaLLhlessen eLer
Maxwell SLeve
McClll SLuarL
McCuff uoug 181 182 183
8ody by Sclence 213
McknlghL Skyler
meals
cheaL
cosLs of
faL conLenL ln 121 122
frequency of
hlghcalorle
proLelns ln
repeLlLlon of 71 81
slze and speed of
measuremenL
ab acLlvaLlon
beforeandafLer
clrcumference
meLrlc converslon charLs
as moLlvaLlon 61 62 63
walsLLohlp raLlo
welghlng one's poo
MLu (mlnlmum effecLlve dose)
medlcal Lourlsm
melaLonln
Melvln Alan
Mendel Cregor
Mendelson ScoL
mensLrual cycle
mensLruaLlon 81 82
menLal models
MenLzer Mlke 161 171
mercury 101 461 462
meLabollsm
CenLralCovernor Lheory
glucose
MeLformln
mlcroblome sLudles
Mlerke ken
Mlgnery 8on
mllk
CCMAu
LCMAu
proLeln shake
mlndbody connecLlon
mlnlmallsm
Mlsslonary oslLlon
mlLochondrla 81 82
Monroe Marllyn
Mooney Mlchael
Moorer Mlchael
Morrls 8uddy
movlng Lhe aeroblc llne
Mullenweg MaLL 121 231 241
Munger Charles 31 32
Munzer Andreas
Murph and dalry
muscle
abdomlnals 131 132 133
AMl1
aLrophy
bodyfaL vs
bulldlng
conLracLlon of
fasLLwlLch 161 461
hyperLrophy
!armey on
C
and sarcoplasm
soreness
Muscular uevelopmenL (Mu)
myoflbrlllar hyperLrophy
myoflbrlls 161 181
myosln
MyrLle 8each MaraLhon
n
nandrolone
napa valley MaraLhon
naps 241 242
narlngenln
narlngln
nemaLodes
neLLer lrank P
neuroLransmlLLers
newell 1revor
new Lngland CenLenarlan SLudy
new ?ork ClLy MaraLhon
nlL Comblne 281 291
nlacln
nlcholson !ack
nlcklaus !ack
nlLrous oxlde
noakes 1lmoLhy
nonsense allele
norwood SylvesLer pseud
nuLrlLlon uaLa
nuLs
8razll nuLs 221 461 462
and cholesLerol
overeaLlng
and LesLosLerone
as Lravel snack
C
Cbama Mlchelle
obeslLy 91 92
observer effecL
Cccam's roLocol
adapLlng Lhe program
cardlo
frequency
ob[ecLlve of 181 182
Cccam's feedlng 171 181
Cccam's frequency
Cccam's prescrlpLlons
quesLlons and crlLlclsms
slower galns
sLarLlng welghLs
Cccam's 8azor
ofuro
oll rancld
ollgosaccharldes
Cne1asLe 201 202 203 204
oral conLracepLlves
orange [ulce
orgasm
and bad sclence
cllLoral glans
and cllLorls 201 202
deflnlLlon of
uolng MeLhod 201 202 203
faclllLaLlon of
female
focused repeLlLlon for
and groundlng
and gspoL 191 201
guldellnes for beglnners
and masLurbaLlon 191 201
poslLlons
pracLlce and howLo
precondlLlon
Lhe quesL
quesLlons abouL
vlbraLor for
C'8ourke uara
CLLey Merlene !oyce
overslmpllflcaLlon
Cwen (monkey)
oxygenasslsLed sLaLlc apnea
Czolln nlkolay

agan Lben
ACC
warnlngs abouL
aleollLhlc paleo" dleL
palmlLolelc acld
alumbo uave !umbo" 130 131 171
arazynskl ScoLL
areLo vllfredo
areLo's Law
arlsl 8lll
arklnson's Law
parLlal compleLeness
aul (LesLosLerone)
avllna SLeve
C (phosphocreaLlne)
C (pubococcygeus) muscle
earl 8lll
pear shape
peer pressure
enn 8 !
perlodlzaLlon
erls 1om
helps Mlchael
pheromones
hllllps 8lll
phleboLomy
phosphocreaLlne (C)
phosphorlc acld
phoLos before/afLer 61 62 63
lcasso ablo
placebo effecL 291 421 441
plaLeleLrlch plasma (8)
laLo eggy 31 161
lese LllloLL
plyomeLrlcs
olanyl !ohn
pollcosanol 101 102
ollquln Charles 161 171 221 231 461
ollan Mlchael 431 481
polysomnograms
poo welghlng
pork belly
orLland MaraLhon
ose MeLhod 301 302 311
poLasslum
oLLenger lrancls M !r
owerllfLlng uSA
8u use of Lerm
prebloLlcs
pressure removlng
rlce WesLon A 91 461 462 481
probloLlcs
producLlvlLy
and observer effecL
proloLherapy 231 232
proprlocepLlon
proLeln cookles (reclpe)
proLeln cycllng
proLelns
8M7
ln breakfasL
dally lnLake of
and kldneys
per meal
and sleep 81 231
1Ll of
and vegeLarlans 81 471 481
proLeln shake (reclpe)
rouL Wllllam
8 (plaLeleLrlch plasma)
ugh Lewls
purlnes
pvalue
WAs (people wlLh AluS)
C
quallLy of llfe
8
randomness
range of moLlon (8CM) 131 231
8aw ulno kale Salad (reclpe)
reclpes
8lueberry roLeln ower Shake
Carllcky Creens
Co 8aw Carob Cashew SmooLhle
Creen Machlne uddlng
Llme 1amarl 1empeh
Cn Lhe Co Pummus
proLeln shake
8aw ulno kale Salad
snack
SweeL oLaLoes
1empeh 1acos
vanllla WalnuL roLeln Cookles
for welghL galn
recomposlLlon
recreaLlon exerclse vs
regresslon Loward Lhe mean
8elch Wllhelm
8elfklnd Mark
8elfklnd 1racy 141 142 143
research
bad sclence ln 431 441 481
consLralnLs ln
conLrol group ln
fundlng of 421 422
manlpulaLlon of sLaLlsLlcs ln
pvalue ln
and randomness
relaLlve change ln
selfreporLlng/surveys
sLaLlsLlcal slgnlflcance ln
unconLrolled
unwarranLed causeandeffecL ln
vesLed lnLeresLs ln
resveraLrol
8eznor 1renL
8hoades Lrln
8lchardson Mlke 281
rlpple effecL
8oach Mary 201 202
8oberLs Cary
8oberLs SeLh
8oberLson Mlke
8ocky and swlmmlng
8CM (range of moLlon) 131 231
8omano !ohn 131 132
8omanov nlcolas 301 302 303 311
8omanowskl 8lll
8ose kevln 11 91
8oss 8arry 321 322 323 331
roundworm sLudles
runnlng
anaeroblc process of
AS8 speed algorlLhm 321 322
assumpLlons abouL
barefooL 311 312
8rower sysLem
endurance 301 311
and enzymes
fasLer
feedlng for
fooLfall sound
400 meLers
as foursLep process
[umplng
maraLhon 31 301 311
maxlmal speed
mlnlmallsL Lralnlng
overdlsLance runs
posLworkouL
shln paln
shoes for 311 312
sLaLlonary blklng for
and Llmed walklng
Lrall
Lralnlng schedule
undercarrlage
8usslan keLLlebell swlng
cerLlflcaLlon (8kC) 301 321
Zar PorLon's meLhod
8usslan naLlonal WelghL LlfLlng 1eam 321 322
8uLh 8abe
S
Sacca Chrls
SAu (seasonal affecLlve dlsorder)
SalnLLxupery AnLolne de
SL Ceorge MaraLhon
Sallyl cysLelne
salmonella
salsa
San ulego 8ock 'n' 8oll MaraLhon
Sarcev Mllos 231 232
sarcoplasm
sarcoplasmlc hyperLrophy
sauerkrauL 91 461
scale 31 32 91
SCl (sLem cell facLor)
Schaller Ceorge
Schllllng CurL
SchoLLer Lrlc
Schwarzenegger Arnold
sclence see research
ScoLL uave 341 481
scurvy
SeablsculL"
seasonal affecLlve dlsorder (SAu)
seasonlngs
Seeklng Wlsdom
selecLlve seroLonln reupLake lnhlblLors (SS8ls)
selenlum 221 461 462
selfconLrol 81 82
selfexperlmenLaLlon
causallLy deLermlned ln
goals of Lhls book
Lo lmprove your llfe
mlnlmal
moLlvaLlon ln
and placebo effecL
uses of 421 431
seroLonln
SeLhl 8amlL 61 62
sex
buckwheaL hull plllows for
Cowglrl oslLlon vs lmprovedressure Cowglrl
dangers
female orgasm see orgasm
lmprovedressure Mlsslonary
lnformaLlon sources
Mlsslonary oslLlon vs lmprovedAngle
pelvlc grlndlng
and pheromones
proLocols
slowsex movemenL
Shamrock lrank 231 471
Sharapova Marla
Sharpe 8lchard
SP8C (sexhormone blndlng globulln)
shln paln
shoes
removlng Lhe heel of
for runnlng 311 312
SleLas 1om
Slmmons Loule
Slngh uevendra
slnus lnfecLlons
Slvers uerek
skepLlclsm
sleep
and bedroom LemperaLure
and cold baLhs
deepwave
dreamlng
early awakenlng
and exerclse
gadgeLs for
half mlllLary crawl poslLlon for
and humldlfler 231 232
lnsomnla
llghL cues
lucld dreamlng
mlnlmallsL
monophaslc 241 242
naps 241 242
nlghLWave pulse llghL
polyphaslc
prebed snacks for
and proLeln 81 231
8LM 231 241
Lools for
uberman schedule
and wlne
sleep labs
SlowCarb uleL 71 81
breakfasL 81 82
cheaL days 71 81 82 83
common mlsLakes and mlsundersLandlngs
compromlse ln
daLa
don'L drlnk calorles 71 81
no dalry
no frulL 71 81
plaLeaus ln
resulLs
rules of
rules of omlsslon
same few meals 71 81
seasonlngs
slmpllclLy ln
snacks
supplemenLs
and Lravellng
whlLe carbohydraLes
smallesL meanlngful change
SmlLh 8rooke
Smolov squaL cycle 321 322
snacks
prebed
reclpe
Lravellng
Snowball
Snyder SLephen
soclal comparlson Lheory
SocraLes
SCu (superoxlde dlsmuLase)
sodlum
soy producLs
SpecLraCell blood LesLs
speed skaLlng
sperm banks 221 222
sperm counL
sperm producLlon 371 461 462
splnach
Splenda
SS8ls (selecLlve seroLonln reupLake lnhlblLors)
SLack !ack 61
SLare lred 31 431
SLarreLL kelly
sLaLlsLlcs manlpulaLlon of
SLeele LexlngLon
SLelner !effrey
sLem cell facLor (SCl)
sLerolds 131 161 461
sLlckk
SLlll 1asLy
sLlmulanLs
sLlrfrylng
SLockLon !ohn
sLool analysls
SLrauss nell
eaLlng hablLs of
as foodprocesslng machlne
food schedule of
and Cccam's roLocol 171 172 173 181 182
and vlLamln u
workouL schedules of 171 172
SLreeL lcabo
sLrengLh Lralnlng
addlng welghL
avoldlng collars
barbell overhead press
bench press 171 321 331
and cardlo
compeLlLlon condlLlonlng
condlLlonlng vs
deadllfL 271 321 322
and endurance
free welghLs
frequency
geLLlng sLarLed
goals of 171 321
lnLerlm phase 331 332
!anda slLup
leg press
machlne opLlons 171 172
maxlmal sLrengLh
mlssed reps
mlssed workouLs
nell's workouL 171 172 173 181
Cccam's feedlng 171 181
Cccam's frequency
Cccam's prescrlpLlons
Cccam's roLocol
pulldown
rules for
safeLy ln
seLup and Lechnlque
shoulder press
speed of llfLlng
squaL
sLarLlng welghLs
sumo deadllfL
Lenrep rule 321 322
LorLure LwlsL
Lralnlng proLocol
1u1 ln
under 10 seconds
warmups
workouL buddy
workouL Llmlng
sLreLchlng
sLrlde raLe
SLrossen 8andall ! 141 171
sucrose
sugar subsLlLuLes 81 91
Sulls 1alulah 191 192 193 194
sun exposure Lo
Superhuman LfforLless
superoxlde dlsmuLase (SCu)
suplne groln progresslve 231 232 233
supplemenLs
auLhor's reglmen
and lnsulln senslLlvlLy
ln sLrengLh Lralnlng
for vegeLarlans 471 481
Swara[
SweeL oLaLoes (reclpe)
swlmmlng
auLhor's Llps
breaLhlng
gear
geLLlng sLarLed
sLroke lengLh
1oLal lmmerslon 341 342
SzenLCyorgyl AlberL
1
1A63 (Lelomerase acLlvaLor)
1abaLa proLocol 301 311
1akeuchl Shln[l 341 342
1aleb nasslm 431 432
1apalla 8udy
1arahumara lndlans
1aLe uave 301 331
1aubes Cary
1aylor !eff
Lea 91 92 101 102
1Ll (Lhermal effecL of food)
Lelomerase acLlvaLors
1empeh 1acos (reclpe)
LensegrlLy
LesLlng 401 481
8lohyslcal
8odod
Cardlo Llpld anel
Comprehenslve 8lood anel
uLxA
for ferLlllLy
lood Allergles
CeneLlc lnslghLs
lnflammaLory Markers
lnsurance coverage 401 481
Llver Lnzymes
repeaLlng
SpecLraCell
SLool Analysls
Llmlng of
urlne 1oxlc MeLals
Z81 aLhome vlLamln u klLs
LesLosLerone
and cell phones
exogenous
levels of 211 461
and nuLs
and pheromones
producLlon of
roLocol #1 for
roLocol #2 for
and SP8C
and sLerolds
and women
LesLosLerone enanLhaLe
LeLracycllne
1handle
Lheobromlne
Lheophylllne
Lhermodynamlcs
Lhermogenlcs 81 461
1homas kurL
1hompson Cllve
Lhreecone drlll
1hun Mlchael
Lhyme
1l (1oLal lmmerslon) 341 342
1l (LoLal lnches) 31 61
Llblalls anLerlor
Llme under Lenslon (1u1)
LomaLoes
1orlne !on 271 272
1orres uara
1oLal lmmerslon (1l) 341 342
LoLal lnches (1l) 31 61
Lransfer
1raumeel
Lravel and dleL 81 471
1revor
Lrlglycerldes
1saLsoullne avel 321 322
Luna
1u1 (Llme under Lenslon)
1waln Mark
1yler Allson
u
ulLrasound 31 32
uno Caol
urlne LesLlng
uv exposure
v
valsalva 1echnlque
vamplre myLh
vanllla WalnuL roLeln Cookles (reclpe)
van voorhles Wayne
veblen 1horsLeln 421
vegeLables 71 81 82
vegeLarlans
lacLoovo
mlsLakes of
planLbased dleL 471 481
and proLeln 81 471 481
quesLlons and concerns
supplemenLs for 471 481
and Lravel
use of Lerm
vergel nelson
vesper scraLches from
vesLs welghLed
veLLerleln 8ay
vlaLor Casey 21 161
vlbraLors
vlnegar
vlLamln A 461 462 463
vlLamln C
vlLamln u 211 461 462
vlLamln L
vlLamln k(2)
vlLamlns faLsoluble
W
walsLLohlp raLlo (WP8)
WakeMaLe
walklng Llmed
wall presses 91 92 93
WA1 (whlLe adlpose Llssue)
waLer
drlnklng
gulplng
reLenLlon of
Lhermal load of
waLer welghL
Wegener Alfred
welghL
flucLuaLlons ln
galn (reclpe)
meLrlc converslon
Wells P C
WesL Mae
WPl (Women's PealLh lnlLlaLlve)
WP8 (walsLLohlp raLlo)
Wle Mlchelle 271 272
Wllde Cscar
Wllllam of Cccam
Wllllams 1ed 331 371
Wllson Clyde
wlne 71 81
and sleep
Wlred
WCL (ways of eaLlng)
Wolfer Lee 11 231 232
women
ferLlllLy LesLs
and mensLruaLlon 81 82 211
orgasms of
and LesLosLerone
Women's PealLh lnlLlaLlve (WPl)
Wooden !ohn
?
?aLes uorlan 171 172 331
yerba maLe Lea
yogurL
yoyo dleLlng
Z
Zaru naLhan
zdeel
Zelger 8onl
Zelsel SLeven
Zeo 231 232
Zepeda Lydla
ZobrlsL 8en 331 332
Z81 aLhome vlLamln u klLs

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