Jose Garriga Jr

  | Eat4X4.com read by Jose:

Phase I
Fat loss first.

(click here for my before & after pics)

4X4 instinctively made me aware of how much unnecessary "stuff" I was making my digestive system divert energy to, hence my immune system's ability to regenerate my body's cells. Just the portions alone lightened the load so significantly that I could have remained lean forever and only do the 4x4 approach as outlined, four to five days a week and remain at prime bodyweight indefinitely.

Following 4X4, if one day you choose to break protocol and eat a Häagen-Dazs chocolate dipped waffle cone with a scoop of mint chocolate chip ice cream, "ahem" 😇 then you have to count that as one of your four meals for that day. Not have four meals on top of that, no.

This is why the 4X4 doesn't matter so much what you eat as you skirt along protocol, provided it falls within the portion guidelines. Rather quickly, you will desire much cleaner, healthier, more nutritious foods due to the limited size servings, and the shift for me was seamless, and virtually effortless.

Eat 4 times per day, every 4 hours, and work out 4 days a week.

Grab the simple 4X4 Fatloss Plan now:

(2 min)

4 X 4 X 4 =
Long-term SUCCESS!

The 4X4 Fatloss Plan X 4 one-hour workouts per week addresses all of this in a simple way where I didn't have to stress out thinking about it too much. I just did it and over time, it made sense. Those temporary hunger pangs at the 2nd and 3rd hour before the next meal is a signal that in my world, what I call "microautophagy" is occurring at it's peak, then I feed the muscle the next small meal at the 4 hour mark, and rebuilding by the immune system continues until the nutrients are processed, hunger pangs kick in again at one or two hours, I relax take a deep breath appreciating that emptiness, then have my next 4X4 meal at the four hour mark.

Between weeks two and three the hunger pangs completely disappeared, then it became a signal to give my body a protein dose predictably like clockwork, at the four hour mark.

Protein doses.

These arbitrary numbers are general guidelines in Jose's FFR. They can take any adult that wants to lose 5o pounds or more down to prime weight, effectively and safely, like it did for me;

• Men 160 total grams for the day/4 = Make 4x4 meals have *no more* than 40 grams of protein each which equates to 10 grams per waking hour max so as to not burden digestive energy with more than what lean tissues need.

• Women 80 total grams for the day/4 = 20 grams of protein *max* per each 4X4 meal. The female body has a much lower basal protein requirement, and even though it may sound like too little on screen, yet in actual practice, the 4x4 will leave you energized all day and completely satiated until the next protein dose.

The sources of protein didn't matter during this first Phase I Fat Loss to prime bodyweight since the culprit of the excess weight was overconsumption. All of the way down to a 10% bodyfat prime weight, I still ate red meat, bacon, pork, fried chicken, turkey, fish, etcetera, foods that my superhero body finds *utterly disgusting* now because those foods have no place in the Version 3 nutritional spectrum. 😝

Eventually, I transcended effortlessly beyond giving my body that shit to rebuilt itself with. As long as I stuck to the 4X4 visual meal structure within the protein doses above, fried, greasy foods and fatty sweets fell by the wayside as quality sources of daily nutrition as I progressed. I could literally *feel* metabolic energy dissipation and the lack of nourishment...

During this phase, a plain hamburger without condiments with water "fits" the protocol, while a loaded cheeseburger french fries with beer, coke, or sprite would not. Unload the cheeseburger, skip the fries and drink only water, in this early 1st phase. I was eating way, way too much, and it was easy to reach conclusion that junk food for meals, two or three times a day, was undesirable.

Speeding up fat loss

To speed the fat burning off, I then took the 4X4 feeding schedule and replaced two of those meals everyday with either a protein shake and fruit, or a protein bar and nuts & seeds, alternating all of the way down to prime. One food meal, one protein bar meal, one food meal, one protein shake meal, one food meal, protein bar meal, food meal, protein shake, etcetera, spaced out four hours apart over 16 waking hours.

With this core lean tissue feeding pattern, I lost 57 pounds in 4.5 months, uncovered six-pack abs, and had a dramatic increase in overall vitality!