4 Hour Body Weight-loss Graph Download and Review

The 4 hour body mentions a weight-loss graph - more specifically Phil-Libin-Fat-Loss-Glide-Path (click here to download your own - Please send me a msg if you are interested in a copy).What Phil does is plots rather cleverly his Start Weight and his Goal Weight. He gives himself 2 years to lose the excess pounds. Daily he logs his weight, and he plots it onto the graph.

The aim is to stay in the sweet-spot just between the green line (floor) and below the red ceiling line. If he loses weight too quickly and drops below the green he eats a bit more and cuts back a little on exercise. Slow and steady wins the race. If he notices that he is too close to or over the red line, he adjusts his caloric intake.

The weight-loss is so gradual that he doesn't even notice it is happening.

Well! of course he noticed, but you know what I mean. It wasn't the grit your teeth and bare it type of crash diet we always throw ourselves into. Weight gain is gradual, it sneaks up on you like Christmas and a maxed-out credit card.

Maybe I'm fudging on the details a bit but basically that's the story. Sorry I read the book about a year ago (lost 20lbs doing the 4 hour body diet though). Gosh this sounds like a really bad piece of gossip I heard from the water fountain where no one used names only innuendo and eye brows to convey the gist.

Anyway... I woke up with a burning need last week to try out Phil's strategy instead. Why not?

Here is the weight loss strategy of the month:

This month, I am going to plot my weight on this graph daily. I made a couple of changes. 100 days instead of 2 years and I added 6 extra columns. Date, Stress levels, Total calories In, Burned Calories (fitness) and a notes column.

I will shrink it so that it fits onto the home page. After all what's the point if I don't have a little pride riding on it :)



Thank you so much for sticking with me and reading my weight-loss shenanigans. I have a feeling this one's going to work.



Click here to download your own version of this excel weight loss graph and try it out with me. Set your own deadlines and goals. I would love to have some company.

day	weight	floor	ceiling	middle	date
1	156.4	157.41	158.59	158.00	15-Nov
2	155.8	156.60	158.11	157.35	16-Nov
3		155.83	157.63	156.73	17-Nov
4		155.08	157.16	156.12	18-Nov
5		154.36	156.71	155.53	19-Nov
6		153.66	156.26	154.96	20-Nov
7		152.99	155.83	154.41	21-Nov
8		152.35	155.40	153.87	22-Nov
9		151.73	154.98	153.35	23-Nov
10		151.12	154.57	152.85	24-Nov
11		150.55	154.17	152.36	25-Nov
12		149.99	153.78	151.89	26-Nov
13		149.45	153.40	151.42	27-Nov
14		148.93	153.03	150.98	28-Nov
15		148.43	152.66	150.54	29-Nov
16		147.95	152.30	150.12	30-Nov
17		147.48	151.95	149.72	1-Dec
18		147.04	151.61	149.32	2-Dec
19		146.60	151.27	148.94	3-Dec
20		146.19	150.94	148.56	4-Dec
21		145.79	150.62	148.20	5-Dec
22		145.40	150.31	147.85	6-Dec
23		145.02	150.00	147.51	7-Dec
24		144.66	149.70	147.18	8-Dec
25		144.32	149.40	146.86	9-Dec
26		143.98	149.11	146.55	10-Dec
27		143.66	148.83	146.25	11-Dec
28		143.35	148.56	145.95	12-Dec
29		143.05	148.28	145.67	13-Dec
30		142.76	148.02	145.39	14-Dec
31		142.48	147.76	145.12	15-Dec
32		142.21	147.51	144.86	16-Dec
33		141.96	147.26	144.61	17-Dec
34		141.71	147.02	144.36	18-Dec
35		141.46	146.78	144.12	19-Dec
36		141.23	146.55	143.89	20-Dec
37		141.01	146.32	143.67	21-Dec
38		140.79	146.10	143.45	22-Dec
39		140.59	145.88	143.23	23-Dec
40		140.38	145.67	143.03	24-Dec
41		140.19	145.46	142.83	25-Dec
42		140.00	145.26	142.63	26-Dec
43		139.83	145.06	142.44	27-Dec
44		139.65	144.87	142.26	28-Dec
45		139.49	144.67	142.08	29-Dec
46		139.32	144.49	141.91	30-Dec
47		139.17	144.31	141.74	31-Dec
48		139.02	144.13	141.57	1-Jan
49		138.87	143.95	141.41	2-Jan
50		138.74	143.78	141.26	3-Jan
51		138.60	143.61	141.11	4-Jan
52		138.47	143.45	140.96	5-Jan
53		138.35	143.29	140.82	6-Jan
54		138.23	143.13	140.68	7-Jan
55		138.11	142.98	140.55	8-Jan
56		138.00	142.83	140.41	9-Jan
57		137.89	142.68	140.29	10-Jan
58		137.79	142.54	140.16	11-Jan
59		137.69	142.40	140.04	12-Jan
60		137.59	142.26	139.93	13-Jan
61		137.50	142.13	139.81	14-Jan
62		137.41	141.99	139.70	15-Jan
63		137.32	141.87	139.59	16-Jan
64		137.24	141.74	139.49	17-Jan
65		137.16	141.62	139.39	18-Jan
66		137.08	141.50	139.29	19-Jan
67		137.01	141.38	139.19	20-Jan
68		136.93	141.26	139.10	21-Jan
69		136.87	141.15	139.01	22-Jan
70		136.80	141.04	138.92	23-Jan
71		136.73	140.93	138.83	24-Jan
72		136.67	140.82	138.75	25-Jan
73		136.61	140.72	138.67	26-Jan
74		136.55	140.62	138.59	27-Jan
75		136.50	140.52	138.51	28-Jan
76		136.44	140.42	138.43	29-Jan
77		136.39	140.33	138.36	30-Jan
78		136.34	140.23	138.29	31-Jan
79		136.29	140.14	138.22	1-Feb
80		136.25	140.05	138.15	2-Feb
81		136.20	139.97	138.09	3-Feb
82		136.16	139.88	138.02	4-Feb
83		136.12	139.80	137.96	5-Feb
84		136.08	139.72	137.90	6-Feb
85		136.04	139.64	137.84	7-Feb
86		136.00	139.56	137.78	8-Feb
87		135.97	139.48	137.72	9-Feb
88		135.93	139.41	137.67	10-Feb
89		135.90	139.34	137.62	11-Feb
90		135.87	139.26	137.56	12-Feb
91		135.83	139.19	137.51	13-Feb
92		135.80	139.13	137.46	14-Feb
93		135.78	139.06	137.42	15-Feb
94		135.75	138.99	137.37	16-Feb
95		135.72	138.93	137.32	17-Feb
96		135.70	138.87	137.28	18-Feb
97		135.67	138.80	137.24	19-Feb
98		135.65	138.74	137.20	20-Feb
99		135.62	138.69	137.15	21-Feb
100		135.60	138.63	137.11	22-Feb