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.


dayweightfloorceilingmiddledate
1156.4157.41158.59158.0015-Nov
2155.8156.60158.11157.3516-Nov
3155.83157.63156.7317-Nov
4155.08157.16156.1218-Nov
5154.36156.71155.5319-Nov
6153.66156.26154.9620-Nov
7152.99155.83154.4121-Nov
8152.35155.40153.8722-Nov
9151.73154.98153.3523-Nov
10151.12154.57152.8524-Nov
11150.55154.17152.3625-Nov
12149.99153.78151.8926-Nov
13149.45153.40151.4227-Nov
14148.93153.03150.9828-Nov
15148.43152.66150.5429-Nov
16147.95152.30150.1230-Nov
17147.48151.95149.721-Dec
18147.04151.61149.322-Dec
19146.60151.27148.943-Dec
20146.19150.94148.564-Dec
21145.79150.62148.205-Dec
22145.40150.31147.856-Dec
23145.02150.00147.517-Dec
24144.66149.70147.188-Dec
25144.32149.40146.869-Dec
26143.98149.11146.5510-Dec
27143.66148.83146.2511-Dec
28143.35148.56145.9512-Dec
29143.05148.28145.6713-Dec
30142.76148.02145.3914-Dec
31142.48147.76145.1215-Dec
32142.21147.51144.8616-Dec
33141.96147.26144.6117-Dec
34141.71147.02144.3618-Dec
35141.46146.78144.1219-Dec
36141.23146.55143.8920-Dec
37141.01146.32143.6721-Dec
38140.79146.10143.4522-Dec
39140.59145.88143.2323-Dec
40140.38145.67143.0324-Dec
41140.19145.46142.8325-Dec
42140.00145.26142.6326-Dec
43139.83145.06142.4427-Dec
44139.65144.87142.2628-Dec
45139.49144.67142.0829-Dec
46139.32144.49141.9130-Dec
47139.17144.31141.7431-Dec
48139.02144.13141.571-Jan
49138.87143.95141.412-Jan
50138.74143.78141.263-Jan
51138.60143.61141.114-Jan
52138.47143.45140.965-Jan
53138.35143.29140.826-Jan
54138.23143.13140.687-Jan
55138.11142.98140.558-Jan
56138.00142.83140.419-Jan
57137.89142.68140.2910-Jan
58137.79142.54140.1611-Jan
59137.69142.40140.0412-Jan
60137.59142.26139.9313-Jan
61137.50142.13139.8114-Jan
62137.41141.99139.7015-Jan
63137.32141.87139.5916-Jan
64137.24141.74139.4917-Jan
65137.16141.62139.3918-Jan
66137.08141.50139.2919-Jan
67137.01141.38139.1920-Jan
68136.93141.26139.1021-Jan
69136.87141.15139.0122-Jan
70136.80141.04138.9223-Jan
71136.73140.93138.8324-Jan
72136.67140.82138.7525-Jan
73136.61140.72138.6726-Jan
74136.55140.62138.5927-Jan
75136.50140.52138.5128-Jan
76136.44140.42138.4329-Jan
77136.39140.33138.3630-Jan
78136.34140.23138.2931-Jan
79136.29140.14138.221-Feb
80136.25140.05138.152-Feb
81136.20139.97138.093-Feb
82136.16139.88138.024-Feb
83136.12139.80137.965-Feb
84136.08139.72137.906-Feb
85136.04139.64137.847-Feb
86136.00139.56137.788-Feb
87135.97139.48137.729-Feb
88135.93139.41137.6710-Feb
89135.90139.34137.6211-Feb
90135.87139.26137.5612-Feb
91135.83139.19137.5113-Feb
92135.80139.13137.4614-Feb
93135.78139.06137.4215-Feb
94135.75138.99137.3716-Feb
95135.72138.93137.3217-Feb
96135.70138.87137.2818-Feb
97135.67138.80137.2419-Feb
98135.65138.74137.2020-Feb
99135.62138.69137.1521-Feb
100135.60138.63137.1122-Feb

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