Week 4, day 1

Cheat day of course!!

I completely forgot to take any sort of supplementation which was a bit reckless of me but I think it made sense as I was allegedly supposed to be taking a break one day a week anyway and hadn't done that yet.

So how did cheat day go?

Breakfast:
- 3 egg whites and 1 whole egg cooked in a bit of ghee
- Rocket salad
- Can of hot & spicy beans

Bootcamp session

Breakfast 2:
- 80g porridge, 200ml semi skimmed milk, 2 scoops of whey protein powder
- 95g bag of chocolate covered

What will be different in week 3

I wanted to get these thoughts down as I was thinking fresh about them. I am writing this before I get my week 2 results sorted (although posting after), so it isn't dependant on what I did in the last 7 days, but just what I think could be changed up to help me on my way.

1. Cooking in bulk
I have realised (finally!) how much easier it is to make a huge batch of things and keep them in the fridge. It would help my discipline on this plan infinitely, as I have found over the couple of days. Definitely needs to be done I think. My Sunday morning at least is going to be spent cooking.

2. Stopping the peanut butter!

PAGGing

Finally got my full set of PAGG yesterday but it had been so long since I read the book that I didn't remember the protocol.

So here it is:

P - Policosanol - 20-25mg
A - Alpha lipoic acid - 100-300mg
G1- green tea flavanols - 325mg
G2 - garlic extract - 200mg

Before breakfast: A G1 G2
Before lunch: A G1 G2
Before dinner: A G1 G2
Before bed: P A G2**

**Tim Ferris tweeted recently that you shouldn't be taking the green tea (even if it is decaf) before bed.

I was tempted to start with these tomorrow, but for tracking purposes I think it would make sense to start with my next cheat day (this Saturday) when I also start with my cissus.

4 Hour Body PAGG and CQ

Its not easy finding the right supplements from the right (and trusted places). The 4 hour body's detail on supplements is pretty new to me. PAGG/AGG and Cissus Quadrangularis - WTF??

PAGG and AGG

• Policosanol - 20-25mg, once a day, before bed
• Alpha lipoic acid - 100-300mg, before breakfast, lunch and dinner and before bed
• Green tea flavanols (decaff) - 325mg, before breakfast, lunch and dinner, before bed
• Garlic extract - 200mg, before breakfast, lunch and dinner, before bed

Taking these everyday - cheat day or not.

Cissus Quadrangularis


This is an ancient herb, used commonly in ayurveda for joint repair and ligament strengthening. Tim believes this has a synergistic fat burning effect when taken with PAGG on cheat days, 30 minutes prior to meals, up to 7.2g per day.

Tim based this amount on his lean body mass of 160lb, and as my lean mass is probably closer to 115lb, I'll probably cap myself at 4.5-5g on cheat days.

And I'll only be taking this on cheat days.

Sourcing the supplements
Policosanol - From Amazon.co.uk (Natures's Life)
Alpha lipoic acid - From Amazon.co.uk (Doctor's Best)
Green tea flavanols - from myprotein.com - £9.99 for 90
Garlic extract - from Power Body -£12.86 for 90
Cissus Qudrangularis - from myprotein.com - £19.49 for 90

Probably can find a lot of them cheaper if I look more but that is a procedure I can fine tune - although to be honest, I aim to be past the need for them by Summer so shouldnt need to order much more!!