I believe I read all of the nutrition recommendations in the 4 hour body--as human nutrition is very interesting to me. I've done a lot of self-experimenting on the topic of nutrition. Timothy and I both share a deep interest wellness and looking like a BAMF, but I was still surprised that Timothy Ferris came to many of the same conclusions as I have.
Comments on some things I recall from his book:
The goal is to get lean (6-10% for males) and put on a few pounds of muscle.
The goal is NOT to get 1) super strong, 2) become a well-rounded athlete, or 3) health/longevity.
Ferris recommends ketogenic diets. Ketogenic (low carb) diets are marvelous for reducing body fat percentage. I have no reason to believe they wouldn't drastically reduce the body fat percentage of most sedentary individuals. It's also perfectly adequate for my strength training. (I am not able to do any conditioning on a ketogenic diet.) Without quoting specifics, this approach definitely works for me.
I often hear quoted 35-70g of carbs per day. I usually stay in this range and I have stayed lean (4 years of 6-10% body fat). And no, I wasn't always lean. I was quite fat before. It's often quoted by bodybuilders that 'abs are built in the kitchen'. Everything I trust that I have read supports this assertion. Everyone has abs, you just need low levels of body fat percentage to see them--and you lose most of your body fat by changing your diet.
Most of our badass, tarzan-looking ancestors would have stayed in a ketogenic state. For top notch information about the human diet read the Paleo Solution by Robb Wolf. The Paleo Diet's hypothesis is 'what did our ancestors thrive on and will it work for us?' (Answer seems to be yes.) There seems to be a ton of scientific support for the recommendations in the book. He has something like 50 pages of references to scientific literature.
The paleo diet is for people concerned with health and longevity--not really a goal of Timothy's book--as well as getting lean.
I didn't read much from the book on exercise. I have no reason to believe the "4 hour body" protocols wouldn't work for their intended purpose, which seems to be: helping high body fat %, sedentary individuals get to relatively lean levels of body fat and put on a few pounds of muscle.
I did not like the exercise goals of the 4 hour body. It's goals were too different from my own, so the program would not have worked for me. (My goals are to be big and strong). Timothy tries to stick to easily accessible, low-cost or equipment-less exercises. I already have intermediate levels of strength and I know it's not possible to maintain that with pushups and sit ups. I would need to incorporate gymnastics bar/ring work (not touched in the book) to develop an upper body and my lower body would be neglected as there's no way to emulate a 350lb squat without a machine or squat rack. THAT BEING SAID: If I'm strict, I work out 45 min or less 3x per week (barbell training) --thought I often slack off and skip entire weeks or only work out 2x per week and I can maintain or increase my levels of strength. So, I have a 6-9 hour body as opposed to a 4 hour body. (not counting travel time)
For muscle building/strength training: I would recommend the 'big 4 lifts'. Read 'Starting Strength' by Mark Rippetoe. Then read '5/3/1' a program by Jim Wendler.
For nutrition, modifying body fat %, health and longevity, read: 'The Paleo Solution' by Robb Wolf then read years worth of references.
You are the second person to recommend starting strength to me. I've already been doing strength training for 2 years, but I'm wondering it it's worthwhile to go back to the start (if the guy's claims are realistic then I would be overtaking my current strength level in a few months). Do you have any thoughts on this? (I realize I'm being kind of vague, if you want me to be more specific about my situation I can be.)
I've just read the Four-Hour Body by Timothy Ferriss. It seems on the face of it like ridiculously valuable material, if true - like what the completed version of Michael Vassar's proposed reboot of dietary science would look like at the finish point if dieting turned out to be more susceptible to Munchkinism than in my wildest dreams. Ferriss also talks the rationalist talk quite well in this book, much more so than in Four-Hour Workweek; he cites the experiments and occasionally says things like "I spent a lot of money on this and I expected it to work and it didn't work at all" or "I tried this and it seemed to work and I have no idea why it worked and I think it was probably a placebo effect."
Does the LessWrong hivemind have an opinion about 4HB? Has anyone tried it and found that it doesn't work, or that it does work, or that it works but not as well as Ferriss thinks it should work?