The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

by Timothy Ferriss

5. Reverse hyper × 15–25 Repeat seque...

Movement #1: The Myotatic Crunch

The result was the myotatic crunch, so named because it leverages the fully stretched position and the resultant reflex (myotatic reflex or stretch reflex) for a stronger contraction than I had been able to achieve otherwise.

and dropped my total cholesterol count from 222 to 147 without the use of statins9 (see pre-bed supplementation).

Cholesterol

Morning: NO-Xplode11 (2 scoops), Slo-Niacin (or timed-release niacinamide, 500 mg)

Each meal: ChromeMate (chromium polynicotinate, not picolinate, 200 mcg), alpha-lipoic acid (200 mg)

Pre-workout: BodyQUICK (2 capsules 30...

Post-workout: Micellean (30 g micellar c...

Prior to bed: policosanol (23 mg), ChromeMate (200 mcg), alpha-lipoic acid (200 ...

WORKOUT A: THE MACHINE OPTION 1. Close-grip supinated17 (palms facing you) pull-down × 7 reps (5/5 count)

2. Machine shoulder press × 7 reps (5/5 count) (Optional: Abdominal exercises from “Six-Minute Abs”)

24 oz (3 cups) 2% or whole organic milk 30 g whey protein isolate (chocolate tends to work best) 1 banana 3 heaping tbsp almond butter with no added sugar, maltodextrin, or syrups 5 ice cubes Caloric and protein profile with 2% milk (approximate): 970 cal, 75 g protein

Meal replacement

favorite meal for mass is macaroni (preferably durum whole wheat), water-packed canned tuna, and fat-free turkey/bean chili. Use a little whole milk or Irish butter with the macaroni, add only one-third of the orange-flavored cancer powder, and prepare this in bulk.

Mass meal