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3. Damage Control

Damage control is as important on cheat day as donuts, pizza and pop. There’s a range of steps you can take to ensure any fat gain is kept to a minimum.

As a quick intro, cheat day works best if you start the day with a regular slow carb breakfast, and then have a coffee and grapefruit juice a couple of hours later. The next meal you have is your first cheat day meal, and from there it’s all fun until you go to bed.

In the book, Tim uses PAGG to limit his fat gain, as well as short bursts of exercise, and a short weights workout. He also speeds up his digestion using foods that move through quickly, and using caffeine a couple of times during the day. Check out the book chapters for more info on the exercises he uses.



PAGG Supplement (ideally used all week long with 1 day off mid-week):

Read more about the PAGG Stack here: http://www.fourhourbodycouple.com/tag/pagg-stack/

Order PAGG online from our recommended nutrition supplier (offering the only formulation that exceeds Tim Ferriss’ updated specifications): http://www.fourhourbodycouple.com/link/PAGG/


It can be tough to remember all the details from the book – so we summarized them for you!

Check out this Cheat Sheet reference sheet, to use on the day. Print it out and you won’t need to remember all the little details!

4 Hour Body Cheat Sheet – Cheat Day PDF


Book Chapters

Slow Carb I and II

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