• Weight: 133.6 lbs.
• Workout C: 15 minutes, 15 seconds; next: Workout C, Dec. 24
• Total inches: 123.1
• Protein: 126 g (0 g over target)
• Calories: 2,382

Don’t ask me about Project Bulk when you see me. Because it’s hard to get me to shut up.

I’ll talk your ear off about weighing food and learning how to lift watching YouTube. I really do enjoy talking about my body.

Of course, not everyone is interested in packing on the pounds. Some would rather drop pounds and inches.

I should point out that my manual, “The 4-Hour Body” [Amazon | iTunes aff. links], isn’t just about how to gain weight and muscle. It has a lot of information on losing weight, improving sex, sleeping less, healing faster and more. You can judge for yourself whether it works or not, as I am doing.

(As I mentioned earlier, two friends already decided to get their own copies.)

If anything, it’s a fun read, whether you jump in head first like me or are simply interested in modern science and the body.

I’ve included the Table of Contents below. You can read the opening chapter, “Thinner, Bigger, Faster, Stronger? How to Use This Book” on author Tim Ferriss’ site.

And if Santa brings you a new Kindle, iPad or other e-reader — or even an iTunes or Amazon gift card — please consider using my Amazon and iTunes affiliate links to grab “The 4-Hour Body.”

(Also, if you love reading on Kindle, all of my blogs, including this one, are now available on a subscription basis through Amazon for just 99 cents a month.)

Merry Christmas, and happy reading!

•

Full chapter list from the Table of Contents
for “The 4-Hour Body”

Start Here

• Thinner, Bigger, Faster, Stronger? How to Use This Book

Fundamentals – First and Foremost

• The Minimum Effective Dose: From Microwaves to Fat-loss
• Rules That Change the Rules: Everything Popular Is Wrong

Ground Zero-Getting Started and Swaraj

• The Harajuku Moment: The Decision to Become a Complete Human
• Elusive Bodyfat: Where Are You Really?
• From Photos to Fear: Making Failure Impossible

Subtracting Fat: Basics

• The Slow-Carb Diet I: How to Lose 20 Pounds in 30 Days Without Exercise
• The Slow-Carb Diet II: The Finer Points and Common Questions
• Damage Control: Preventing Fat Gain When You Binge
• The Four Horsemen of Fat-Loss

Subtracting Fat: Advanced

• Ice Age: Mastering Temperature to Manipulate Weight
• The Glucose Switch: Beautiful Number 100
• The Last Mile: Losing the Final 5-10 Pounds

Adding Muscle

• Building the Perfect Posterior (or Losing 100+ Pounds)
• Six-Minute Abs: Two Exercises That Actually Work
• From Geek to Freak: How to Gain 34 Pounds in 28 Days
• Occam’s Protocol I: A Minimalist Approach to Mass
• Occam’s Protocol II: The Finer Points

Improving Sex

• The 15-Minute Female Orgasm-Part Un
• The 15-Minute Female Orgasm-Part Deux
• Sex Machine I: Adventures in Tripling Testosterone
• Happy Endings and Doubling Sperm Count

Perfecting Sleep

• Engineering the Perfect Night’s Sleep
• Becoming Uberman: Sleeping Less with Polyphasic Sleep

Reversing Injuries

• Reversing “Permanent” Injuries
• How to Pay for a Beach Vacation with One Hospital Visit
• Pre-Hab: Injury-Proofing the Body

Running Faster and Farther

• Hacking the NFL Combine I: Preliminaries—Jumping Higher
• Hacking the NFL Combine II: Running Faster
• Ultraendurance I: Going from 5K to 50K in 12 Weeks—Phase I
• Ultraendurance II: Going from 5K to 50K in 12 Weeks—Phase II

Getting Stronger

• Effortless Superhuman: Breaking World Records with Barry Ross
• Eating the Elephant: How to Add 100 Pounds to Your Bench Press

From Swimming to Swinging

• How I Learned to Swim Effortlessly in 10 Days
• The Architecture of Babe Ruth
• How to Hold Your Breath Longer Than Houdini

On Longer and Better Life

• Living Forever: Vaccines, Bleeding, and Other Fun

Closing Thoughts

• Closing Thoughts: The Trojan Horse

Appendices and Extras

• Helpful Measurements and Conversions
• Getting Tested—From Nutrients to Muscle Fibers
• Muscles of the Body
• The Value of Self-Experimentation
• Spotting Bad Science 101: How Not to Trick Yourself
• Spotting Bad Science 102: So You Have a Pill …
• The Slow-Carb Diet—194 People
• Sex Machine II: Details and Dangers
• The Meatless Machine I: Reasons to Try a Plant-Based Diet for Two Weeks
• The Meatless Machine II: A 28-Day Experiment

Bonus Material

• Spot Reduction Revisited: Removing Stubborn Thigh Fat
• Becoming Brad Pitt: Uses and Abuses of DNA
• The China Study: A Well-Intentioned Critique
• Heavy Metal: Your Personal Toxin Map
• The Top 10 Reasons Why BMI Is Bogus
• Hyperclocking and Related Mischief: How to Increase Strength 10% in One Workout
• Creativity on Demand: The Promises and Dangers of Smart Drugs
• An Alternative to Dieting: The Bodyfat Set Point and Tricking the Hypothalamus