Day of the

Week Sunday Monday Tuesday

Breakfast 5 boiled eggs, 4 boiled eggs 2 bacon, 3 boiled
bacon, 3 boiled eggs, 4 bacon
bacon, 3 boiled
us(broccoli, cauliflower, kale), cauliflower, kale), eggs,
eggs, 4 bacon 4 bacon
Lunch peas peas
cauliflower,
peas
kale),

Dinner us(broccoli, cauliflower, kale), cauliflower, kale), cauliflower, kale),

peas peas peas
Snacks nuts, jerky, etc. nuts, jerky, etc. nuts, jerky, etc.
Supplements Calcium
Magnesium, Potassium, Magnesium, Magnesium,
Potassium, Calcium Potassium, Calcium

Lots of water
 Thursda
Wednesday
eggs 2 bacon, 3 boiled
y
3 boiled eggs, 4
Friday
bacon, 3 boiled
Saturday
eggs, 4 bacon
uciferous(broccoli, bacon
roccoli, cauliflower, eggs, 4 bacon
cauliflower, kale), cheat day
cauliflower, kale), peas
uciferous(broccoli, kale), peas
roccoli, cauliflower, peas
cauliflower, kale), cheat day
cauliflower, kale), peas kale), peas peas cheat day
nuts, jerky,
Vitamin D3,etc.
Magnesium, nuts, jerky, etc.
Magnesium, nuts, jerky, etc.
Magnesium, cheat day
Magnesium,
Potassium, Calcium Potassium, Calcium Potassium, Calcium Potassium, Calcium
Lots of water
 Sunday to Friday
Wake up
Prior to meals Take AGG pills (including before breakfast)
30 grams of protein within 30 minutes of waking up
Breakfast
During meals
After meals
Evening Cold Pack on your neck for 30 minutes
Prior to Bed

1 glass of dry red wine allowed each day, pick

For (P)AG(G) stack, take one day off every week and one week off every month

Source: http://www.scribd.com/doc/159550630/Simple-4-Hour-Body-Slow-Carb-Supplement-One-Pager-With
 Saturday (Cheat day!)
Fish Oil
1-2 minutes ofCalcium & Potassium
air squats + wall triceps extensions +/- chest pulls immediately prior to
30 eating
grams main courses
of protein within 30 minutes of waking up
OR Start drinking lots of water
16
1-2ounces
minutesofof
yerba mate + wall triceps extensions +/- chest pulls 1.5 hours after binge
air squats
meals
ColdPAG
Take Pack on(miss
pills your neck forgarlic
out the 30 minutes
extract)
Take Magnesium

Pinot Noir, Cabernet Sauvignon, or Merlot

ff every week and one week off every month

550630/Simple-4-Hour-Body-Slow-Carb-Supplement-One-Pager-With-Cheat-Day-Requirements
Proteins Legumes
*Egg whites with 1–2 whole eggs forflavor (or, if organic, 2–5 whole eggs,inc *Lentils (also called“dal” or “d
*Chicken breast or thigh *Black beans
*Beef (preferably grass-fed) Pinto beans
*Fish Red beans
Pork Soybeans

Source: http://www.scribd.com/fullscreen/66909
 Vegetables
*Spinach
*Mixed vegetables(including broccoli,cauliflower, or any othercruciferous vegetables)
*Sauerkraut
kimchee (full explanationof these later in “DamageControl”)
Asparagus
Peas

bd.com/fullscreen/66909223?access_key=key-2w2wpf9w4unxd83av90
Food
*Egg whites with 1–2 whole eggs forflavor (or, if organic, 2–5 whole eggs,includi
*Chicken breast or thigh
*Beef (preferably grass-fed)
*Fish
Pork
*Lentils (also called“dal” or “daal”)
*Black beans
Pinto beans
Red beans
Soybeans
*Spinach
*Mixed vegetables (including broccoli,cauliflower, or any other cruciferous vegetables)
*Sauerkraut
kimchee
Asparagus
Peas
 Supplements
Policosanol
Alpha Lipoic Acid
Green Tea Flavanols
Garlic Extract
Vitamin D3
Fish Oil
Magnesium
Potassium
calcium

ferous vegetables)
(P)AG(G) Other Geek to FreakOccam's MPC
Policosanol Vitamin D3 Work in Progress
Alpha Lipoic Acid Fish Oil Source:
Green Tea FlavanoMagnesium
Garlic Extract Potassium
Calcium
Peanut Butter
Almond butter
ork in Progress
http://www.scribd.com/fullscreen/62583647?access_key=key-1mcrlae4sw40oqk0snsz
PROTEINS VEGETABLES FATS/OILS HERBS & SPICESNUTS & SEEDSLEGUMES
Eggs Asparagus Olive oil Allspice Almonds Chickpeas
Bacon Avocado Coconut oil Adobo Brazil Hummus
Chicken breast Artichoke Walnut oil Basil Nuts Lentils
Steak hearts Macadamia oil Cardamom Coconut Lentil
Chicken thigh Bamboo Avocado oil Cinnamon Hazelnuts Soup
Turkey Shoots Lard Celery Macadamias Minestrone
Flounder Bok Bacon fat seed Pecans Soup
Snapper Choy Dill Pine Soybeans
Trout Broccoli Fenugreek Nuts Tofu/Bean
Halibut Brussels Garlic Pistachios Curd
Mackerel sprouts Ginger Pumpkin Black
Tuna Beets Cajun/Old Seeds Pinto
Bass Butter Bay Sesame Red
Salmon Beans Curry-Red Seeds Kidney
Shrimp Carrots Curry-Green Sunflower Pink
Beef Collards Curry-Yellow Seeds Kidney
Pork Celery Oregano Walnuts Refried
Lamb Daikon Cilantro
Venison Dandelion Nutmeg
Greens Rosemary
Eggplant Thyme
Fennel Garam
Mushrooms Masala
Zucchini Bay
Fennel Leaf
Root Salt
Kale Herbs
Kohlrabi de
Chard Provance
Dandelion Chili
greens powder
Okra Paprika
Onions Cumin
Pea Black
pods pepper
Pumpkin
Radishes
Rutabaga
Snow
Peas
Sprouts
Squash
zucchini
Spinach
Spring
Mix
Turnip
Greens
Acorn
Squash
Butternut
Squash
Yam
Sweet Potato
Red pepper
Romaine lettuce
Yellow pepper
Green pepper
Red cabbage
Green cabbage
Napa cabbage
Water chestnuts
 Work in progress: Many food items have been split into individual words, need to be combine
Source: http://www.scribd.com/doc/93335086/The-4-Hour-Body-Food-Matrix-S

Minestrone
l words, need to be combined, e.g. "Olive oil"
Hour-Body-Food-Matrix-Slow-Carb-Diet-Timothy-Ferriss#fullscreen