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71800471-4-Hour-Body-Points

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4 hour body protocol
JAZ DODAL
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NAJPREJ POST
REZULTATE TESTA NA INTOLERANTNOST ŽIVIL
http://www.harmonija.eu/index.php?location=1102
MED Minimum Effective Dose : the smallest dose to produce desired outcome
20 pound recomposition goal - 15 pound less fat, 5 pounds more muscle
60% diet, 10% drugs, 30% exercise
HARAYOKU MOMENT – moment you decide to change from the base
Bazal Metabolism Rate BMR 2200kcal/day
10 pounds of fat is roughly a clothing size
1 pound of fat is 4500 kcal.
Pre procedure
Take 1 picture »before«
Measure up all tailor measures
SLOW CARB DIET
#1 avoid white carbohydrates
#2 eat the same few meals over and over again
The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few
meals over and over again. Mix and match, constructing each meal with one from each of the three
following groups:
Proteins:
Egg whites with one whole egg for flavor
Chicken breast or thigh
Grass-fed organic beef
Pork
Legumes:
Lentils
Black beans
Pinto beans
Vegetables:
Spinach
Asparagus
Peas
Mixed vegetables
Eat as much as you like of the above food items. Just remember: keep it simple. Pick three or four meals
and repeat them. Almost all restaurants can give you a salad or vegetables in place of french fries or
potatoes. Surprisingly, I have found Mexican food, swapping out rice for vegetables, to be one of the
cuisines most conducive to the “slow carb” diet.
Most people who go on “low” carbohydrate diets complain of low energy and quit, not because such diets
can’t work, but because they consume insufficient calories. A 1/2 cup of rice is 300 calories, whereas a 1/2
cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that you add legumes for
caloric load.
Here are some of my meals that recur again and again:
Scrambled Eggology pourable egg whites with one whole egg, black beans, and microwaved mixed
vegetables
Grass-fed organic beef, pinto beans, mixed vegetables, and extra guacamole (Mexican restaurant)
Grass-fed organic beef (from Trader Joe’s), lentils, and mixed vegetables
Proteins
Legumes
Vegetables
Schedule:
7.00
Sauerkraut 5-7 full forks
7.30
1,5 l water
8.00
Breakfast
8.30-11.30
1l water
12.00
Lunch
13.00
1 l water
16.30
Smaller second lunch
18.00
1 l water
19.30
Dinner
20.00
Glass of red wine
#4: don't eat fruit
#5: take one day off per week
BINGEING (CHEATING DAY)
PRINCIPLE#1: MINIMISE THE RELEASE OF INSULIN, A STORAGE HORMONE
1. First meal is not a binge meal, high in protein and legumes.
2. Consume a small quantity of fructose, fruit sugar, in grapefruit juice before the second meal.
3. AGG and PAGG. This reduces amount insulin the pancreas releases
4. Consume citric juices, whether lime juice into water, lemon juice on food
PRINCIPLE#2: INCREASE THE SPEED OF GASTRIC EMPTYING, OR HOW QUICKLY FOOD EXITS STOMACH
drink caffeine 100-200 milligrams
16 ounces of yerba mate tea
PRINCIPLE#3: ENGAGE IN BRIEF MUSCULAR CONTRACTION THROUGHOUT THE BINGE
60 – 90 seconds of funny exercises few minutes before you eat
60-90 seconds of funny exercises about 90 minutes afterwards
Air squats
Wall presses
Chest pulls with elastic band
CISSUS QUADRANGULARIS (cheating day +growth cycles)
http://www.fit-shop.si/index.php?id_izd=709
GO FERMENTED: kefir and sauerkraut, unsweetened plain yoghurt, kombucha tea: before breakfast
Probiotics and prebiotics
Athletic greens – na žalost se tega ne dostavljajo izven USA
THE FOUR HORSEMAN OF FAT LOSS: PAGG
Policosanol
23mg
http://www.iherb.com/
Alpha lipoic acid
300mg each meal
http://trgovina.maxximum.si/
Green tea flavonals
325mg each meal
http://trgovina.maxximum.si/
Garlic extract
200mg each meal
http://trgovina.maxximum.si/
Prior to breakfast :
AGG
Prior to lunch:
AGG
Prior to dinner:
AGG
Prior to bed:
PAGG
Thermal load of the water:
Michael Phelps eats 12.000calories/day and trains 4 hours a day
860 calories is hour of competitive swimming
Water is 24 times more conductive than air
Marathon is 2.600calories
Ice age – 4 places to start
1. Put an ice pack on the back of neck and upper trapesius area for 30 minutes 5 times a weekin
the evening, when insulin sensitivety is lowest. (IRIS, Mednarodna trgovina, d.o.o., CESTA V
GORICE 8, 1000 LJUBLJANA
Klavdija Jerina
+386 1 200 66 71
klavdija.jerina@iris.si
2. Consume at least 500ml of ice water on an empty stomach. Eat breakfast 20-30 minutes later
3. Take 5- 10 minutes cold showers before breakfast and/or before bed. Use hot water for 1-2
minutes over entire body. Apply shampoo to hair turn water to pure cold and rinse your
head and face alone. Next lower neck and upper back for 1-3 minutes. Turn around and rinse
normally.
4. If you’re impatient and tolerate more, take 20 minute baths that includes shivering.
THE GLUCOSE SWITCH
1. food and drinks take one and a half to two and a half hours after food consumption
2. the more fat and the earlier in the meal, the less is glycemic response (4 brasil nuts and
tablespoon of almond butter first thing upon waking
3. fructose has large and very extended glucose lowering effect, but it does nothing to fat loss
4. vinegar does not lower glycemic response, lemon juice does –for app 10%
5. cinnamon, even in small doses, has substantial effect on glucose levels up to 29%.four grams
per meal or 6 grams per day. Cinnamon weights 2,8 grams per teaspoon
best:
first
Saigon cinnamon
Cinnamonum Loureroi
close second
Cassia cinnamon
Cinnamonom Cassia or aromaticum
much further third place Ceylon innamon
Cinammonum verum or Zeylanicum
Ceylon rolls from one side, Saigon rolls from both sides
6. more then quality, it’s the size and the size and speed of meals that determined glycemic
response.
a. Finish your plate in thirds,train yourselfto wait five minutes between thirds, with
the help of iced tea an slices of lemon.
b. Drink more water between meals
c. Eat smaller portions
d. Chew a mouthful at least 20 times
e. Make 30 min minimum for the meal
7. For fastest fat loss, minimize your blood sugar bellow 100
a. Eat decent quantities of fat at each larger meal
b. Spend at least 30 minutes eating lunch and dinner, Breakfasts can be smaller and
thus consumed more quickly
c. Experiment with cinnamon and lemon juice just prior or during meals.
d. Use the techniques in “Damage control for accidental and planned binges.
VEGETARIANS: USE PROTEIN SHAKES INSTEAD OF MEAT, 1G PER 1KG OF BODY MAS E.G. 60 G FOR 60
KG BODY MASS PER DAY
BROWSE THIS:
http://trgovina.maxximum.si/29-mesanice-beljakovin
ADDING MUSCLE OR BUILDING PERFECT POSTERIOR
MED Minimum Effective Dose : the smallest dose to produce desired outcome
Get Kettlebell 2x 16kg man 2x8kg woman for start
http://www.rabljenafitnesoprema.si/index.php?route=product/product&path=37_46&product_id=6
8
workout:
Day 1: Monday
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High rep kettlebell swings to at least 75 reps (you can go to 150+ in single set)
http://www.youtube.com/watch?v=6u_nqSnM2S8
Slow myotatic crunch with max weight x 10-15 slow reps
http://www.exercise.com/exercise/myotatic-crunch
Shoulders – lateral lkettlebell lift, one set to failure, cadence 5/5
Day 2: Wednesday
3 setsx5 reps, two minutes between sets
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Iso lateral dumbbell incline bench press http://www.youtube.com/watch?v=MVbrWjBYHO8
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Yates bent rows with EZ bar (palms-up grip and bent at the waist about 20- 30 degrees)
http://www.youtube.com/watch?v=dNxZmvOdl5Q
Reverse “drag” curls using a thick bar twice the diameter of a standard Olympic bar 2 sets of
6 reps, three minutes rest between sets http://www.youtube.com/watch?v=SQA9ewdrYyo
shoulders
http://www.articlesbase.com/muscle-building-articles/the-best-shoulder-exercise-for-big-shoulders1180818.html
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If you can’t do that, just do min 75 reps of kettlebell swing
Day 3: Friday
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High rep kettlebel swings to 75 reps minimum
Slow myotatic crunch with max weightx 12-15 reps
Every other week:single arm kettlebell swings to 25 minimum reps each side
shoulders
http://www.articlesbase.com/muscle-building-articles/the-best-shoulder-exercise-for-big-shoulders1180818.html
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SIX MINUTES ABS:
Protocol: twice a week on Monday and Friday after kettlebell swings
The myotatic crunch 10 reps. 4 sec down, 2 sec contracted pause 2 sec, 2 sec up. Add weight when
you can (books OK)
Cat vomit exercise http://www.youtube.com/watch?v=wejm0cGqv3Y 10 reps. Up 8-12 sec, hold 812 sec, one breath cycle rest (exhale slowly through mouth, inhale slowly through the nose.
PERFECT RATIOS FOR PERFECT POSTERIOR:
Woman : 0,7 waist to hip
Man:
0,8-0,9 waist to hip
0,6 waist to shoulders
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