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{"id":941,"date":"2012-01-14T16:33:47","date_gmt":"2012-01-14T23:33:47","guid":{"rendered":"http:\/\/zachisstillhungry.com\/?p=941"},"modified":"2019-02-18T12:53:38","modified_gmt":"2019-02-18T19:53:38","slug":"4hb-diet-week-1-4-hour-body-%e3%83%80%e3%82%a4%e3%82%a8%e3%83%83%e3%83%88-1%e9%80%b1%e7%9b%ae","status":"publish","type":"post","link":"http:\/\/zachisstillhungry.com\/4hb-diet-week-1-4-hour-body-%e3%83%80%e3%82%a4%e3%82%a8%e3%83%83%e3%83%88-1%e9%80%b1%e7%9b%ae","title":{"rendered":"4HB Diet Week 1 \/ 4 Hour Body \u00e3\u0192\u20ac\u00e3\u201a\u00a4\u00e3\u201a\u00a8\u00e3\u0192\u0192\u00e3\u0192\u02c6 1\u00e9\u20ac\u00b1\u00e7\u203a\u00ae"},"content":{"rendered":"

We decided to do 4HB<\/a> Diet and I needed to make the meal plan for this week.
\n\u00e3\u0192\u20ac\u00e3\u201a\u00a4\u00e3\u201a\u00a8\u00e3\u0192\u0192\u00e3\u0192\u02c6\u00e3\u201a\u2019\u00e3\u0081\u2122\u00e3\u201a\u2039\u00e3\u0081\u00a8\u00e6\u00b1\u00ba\u00e3\u201a\u0081\u00e3\u0081\u0178\u00e3\u0081\u2039\u00e3\u201a\u2030\u00e3\u0081\u00ab\u00e3\u0081\u00af\u00e3\u20ac\u0081\u00e3\u0081\u2014\u00e3\u0081\u00aa\u00e3\u0081\u201e\u00e3\u0081\u00a8\u00e3\u0081\u00ad\u00e3\u0192\u00bb\u00e3\u0192\u00bb\u00e3\u0192\u00bb 4HB<\/a>\u00e3\u0192\u00bb\u00e3\u0192\u00bb\u00e3\u0192\u00bb \u00e3\u0081\u00be\u00e3\u0081\u0161\u00e3\u0081\u00af\u00e3\u0192\u00a1\u00e3\u0192\u2039\u00e3\u0192\u00a5\u00e3\u0192\u00bc\u00e4\u00bd\u0153\u00e3\u201a\u0160\u00e3\u0081\u2039\u00e3\u201a\u2030\u00ef\u00bc\u0081<\/p>\n

4HB<\/a> actually encourages you not to have creative meal plan. They recommend you to eat the same meal over and over so that you don’t have to take time to think about meal plan = not to add another task = just focus on losing weight.\u00e3\u20ac\u20acI cannot eat the same meal over and over, certainly my Mr. Z cannot. So even though 4HB<\/a> says “not to” but I decided to create this meal plan.
\n4HB<\/a>\u00e3\u0081\u00af\u00e3\u20ac\u0081\u00e3\u0192\u00a1\u00e3\u0192\u2039\u00e3\u0192\u00a5\u00e3\u0192\u00bc\u00e4\u00bd\u0153\u00e3\u201a\u0160\u00e3\u0081\u00a8\u00e3\u0081\u2039\u00e3\u20ac\u0081\u00e3\u0081\u201c\u00e3\u0081\u00a3\u00e3\u0081\u0178\u00e6\u2013\u2122\u00e7\u0090\u2020\u00e3\u201a\u2019\u00e3\u0081\u2122\u00e3\u201a\u2039\u00e3\u0081\u201c\u00e3\u0081\u00a8\u00e3\u201a\u2019\u00e9\u20ac\u00b2\u00e3\u201a\u0081\u00e3\u0081\u00a6\u00e3\u0081\u201e\u00e3\u0081\u00be\u00e3\u0081\u203a\u00e3\u201a\u201c\u00e3\u20ac\u201a \u00e3\u0081\u00aa\u00e3\u0081\u0153\u00e3\u0081\u00aa\u00e3\u201a\u2030\u00e3\u20ac\u0081\u00e3\u0081\u009d\u00e3\u201a\u0152\u00e3\u201a\u2019\u00e8\u20ac\u0192\u00e3\u0081\u02c6\u00e3\u201a\u2039\u00e3\u0081\u00a0\u00e3\u0081\u2018\u00e3\u0081\u00a7\u00e3\u20ac\u0081\u00e3\u0192\u20ac\u00e3\u201a\u00a4\u00e3\u201a\u00a8\u00e3\u0192\u0192\u00e3\u0192\u02c6\u00e3\u0081\u0152\u00e5\u201e\u201e\u00e5\u0160\u00ab\u00e3\u0081\u00ab\u00e3\u0081\u00aa\u00e3\u0081\u00a3\u00e3\u0081\u00a6\u00e3\u0081\u2014\u00e3\u0081\u00be\u00e3\u0081\u00a3\u00e3\u0081\u0178\u00e3\u201a\u0160\u00e3\u0081\u2122\u00e3\u201a\u2039\u00e4\u00ba\u00ba\u00e3\u201a\u201a\u00e3\u0081\u201e\u00e3\u201a\u2039\u00e3\u0081\u2039\u00e3\u201a\u2030\u00e3\u20ac\u201a \u00e3\u0081\u201c\u00e3\u0081\u00ae\u00e3\u0192\u20ac\u00e3\u201a\u00a4\u00e3\u201a\u00a8\u00e3\u0192\u0192\u00e3\u0192\u02c6\u00e3\u0081\u00af\u00e3\u20ac\u0081\u00e5\u0090\u0152\u00e3\u0081\u02dc\u00e6\u2013\u2122\u00e7\u0090\u2020\u00e3\u201a\u2019\u00e7\u00b9\u00b0\u00e3\u201a\u0160\u00e8\u00bf\u201d\u00e3\u0081\u2014\u00e9\u00a3\u0178\u00e3\u0081\u00b9\u00e3\u201a\u2039\u00e3\u0081\u201c\u00e3\u0081\u00a8\u00e3\u20ac\u0081\u00e4\u00be\u2039\u00e3\u0081\u02c6\u00e3\u0081\u00b0\u00e3\u20ac\u0081\u00e6\u0153\u009d\u00e3\u0081\u00af\u00e3\u201a\u2020\u00e3\u0081\u00a7\u00e5\u008d\u00b52\u00e5\u20ac\u2039\u00e3\u0081\u00a8\u00e3\u0192\u00ac\u00e3\u0192\u00b3\u00e3\u201a\u00ba\u00e3\u0192\u017e\u00e3\u0192\u00a1\u00e3\u20ac\u0081\u00e6\u02dc\u00bc\u00e3\u0081\u00af\u00e3\u201a\u00b5\u00e3\u0192\u00a9\u00e3\u0192\u20ac\u00e3\u0081\u00a8\u00e3\u201a\u00b0\u00e3\u0192\u00aa\u00e3\u0192\u00ab\u00e3\u0192\u0081\u00e3\u201a\u00ad\u00e3\u0192\u00b3\u00e3\u20ac\u0081\u00e5\u00a4\u0153\u00e3\u0081\u00af\u00e3\u20ac\u0081\u00e3\u201a\u00b9\u00e3\u0192\u2020\u00e3\u0192\u00bc\u00e3\u201a\u00ad\u00e3\u0081\u00a8\u00e3\u0192\u00ac\u00e3\u0192\u00b3\u00e3\u201a\u00ba\u00e3\u0192\u017e\u00e3\u0192\u00a1\u00e3\u20ac\u0081\u00e8\u00a6\u2039\u00e3\u0081\u0178\u00e3\u0081\u201e\u00e3\u0081\u00aa\u00e6\u2013\u2122\u00e7\u0090\u2020\u00e3\u20ac\u201a \u00e3\u0081\u201c\u00e3\u201a\u201c\u00e3\u0081\u00aa\u00e3\u0081\u00ae\u00e3\u20ac\u0081\u00e7\u00b9\u00b0\u00e3\u201a\u0160\u00e8\u00bf\u201d\u00e3\u0081\u2014\u00e6\u00af\u017d\u00e6\u2014\u00a5\u00e7\u00b5\u00b6\u00e5\u00af\u00be\u00e9\u00a3\u0178\u00e3\u0081\u00b9\u00e3\u0081\u0178\u00e3\u0081\u008f\u00e3\u0081\u00aa\u00e3\u0081\u201e\u00e3\u0081\u2014\u00e3\u20ac\u0081\u00e6\u2013\u2122\u00e7\u0090\u2020\u00e3\u0081\u2122\u00e3\u201a\u2039\u00e3\u0081\u00ae\u00e5\u201e\u201e\u00e5\u0160\u00ab\u00e3\u0081\u00a7\u00e3\u0081\u00af\u00e3\u0081\u00aa\u00e3\u0081\u201e\u00e3\u0081\u00ae\u00e3\u0081\u00a7\u00e3\u20ac\u0081\u00e3\u0081\u201c\u00e3\u0081\u201c\u00e3\u0081\u00af4HB<\/a>\u00e3\u0081\u00ae\u00e6\u0152\u2021\u00e7\u00a4\u00ba\u00e3\u201a\u2019\u00e7\u201e\u00a1\u00e8\u00a6\u2013\u00e3\u0081\u2014\u00e3\u20ac\u0081\u00e3\u0192\u00a1\u00e3\u0192\u2039\u00e3\u0192\u00a5\u00e3\u0192\u00bc\u00e3\u201a\u2019\u00e4\u00bd\u0153\u00e3\u201a\u2039\u00e3\u0081\u201c\u00e3\u0081\u00a8\u00e3\u0081\u00ab\u00ef\u00bc\u0081 \u00e6\u2014\u00a5\u00e6\u0153\u00ac\u00e3\u0081\u00a7\u00e8\u00b1\u2020\u00e6\u2013\u2122\u00e7\u0090\u2020\u00e3\u0081\u00a8\u00e8\u00a8\u20ac\u00e3\u0081\u2020\u00e3\u0081\u00a8\u00e3\u20ac\u0081\u00e7\u201d\u02dc\u00e3\u0081\u201e\u00e3\u201a\u201a\u00e3\u0081\u00ae\u00e3\u0081\u0152\u00e4\u00b8\u00bb\u00e6\u00b5\u0081\u00e3\u0081\u00ab\u00e3\u0081\u00aa\u00e3\u201a\u2039\u00e3\u0081\u00ae\u00e3\u0081\u2039\u00e3\u0081\u00aa\u00ef\u00bc\u0178 \u00e6\u2014\u00a5\u00e6\u0153\u00ac\u00e3\u0081\u00a7\u00e3\u0081\u00af\u00e3\u20ac\u0081\u00e3\u0081\u201c\u00e3\u0081\u00ae\u00e3\u0192\u20ac\u00e3\u201a\u00a4\u00e3\u201a\u00a8\u00e3\u0192\u0192\u00e3\u0192\u02c6\u00e7\u201e\u00a1\u00e7\u0090\u2020\u00e3\u0081\u00a8\u00e3\u0081\u201e\u00e3\u0081\u2020\u00e3\u0081\u2039\u00e3\u20ac\u0081\u00e6\u00b5\u0081\u00e8\u00a1\u0152\u00e3\u201a\u2030\u00e3\u0081\u00aa\u00e3\u0081\u201e\u00e3\u0081\u2039\u00e3\u201a\u201a\u00e3\u0081\u00ad\u00e3\u0192\u00bb\u00e3\u0192\u00bb\u00e3\u0192\u00bb<\/p>\n

I made every dinner double the amount so that the 1\/2 of dinner will become our lunch next day!
\n\u00e3\u0081\u00a8\u00e3\u0081\u00ab\u00e3\u0081\u2039\u00e3\u0081\u008f\u00e3\u20ac\u0081\u00e5\u00b0\u2018\u00e3\u0081\u2014\u00e3\u0081\u00a7\u00e3\u201a\u201a\u00e5\u0160\u00b4\u00e5\u0160\u203a\u00e3\u201a\u2019\u00e6\u00b8\u203a\u00e3\u201a\u2030\u00e3\u0081\u2122\u00e3\u0081\u0178\u00e3\u201a\u0081\u00e3\u20ac\u0081\u00e5\u00a4\u2022\u00e9\u00a3\u0178\u00e3\u201a\u2019\u00ef\u00bc\u2019\u00e5\u20ac\u008d\u00e3\u0081\u00ab\u00e4\u00bd\u0153\u00e3\u201a\u0160\u00e3\u20ac\u0081\u00e3\u0081\u009d\u00e3\u0081\u00ae\u00e5\u008d\u0160\u00e5\u02c6\u2020\u00e3\u201a\u2019\u00e6\u00ac\u00a1\u00e3\u0081\u00ae\u00e6\u2014\u00a5\u00e3\u0081\u00ae\u00e6\u02dc\u00bc\u00e9\u00a3\u0178\u00e3\u0081\u00ab\u00e9\u00a3\u0178\u00e3\u0081\u00b9\u00e3\u201a\u2039\u00e3\u201a\u02c6\u00e3\u0081\u2020\u00e3\u0081\u00ab\u00e3\u0192\u2014\u00e3\u0192\u00a9\u00e3\u0192\u00b3\u00e3\u201a\u2019\u00e7\u00ab\u2039\u00e3\u0081\u00a6\u00e3\u0081\u00be\u00e3\u0081\u2014\u00e3\u0081\u0178\u00ef\u00bc\u0081 \u00e3\u0081\u201c\u00e3\u201a\u0152\u00e3\u0081\u00a7\u00e6\u2013\u2021\u00e5\u008f\u00a5\u00e3\u201a\u2019\u00e8\u00a8\u20ac\u00e3\u201a\u008f\u00e3\u0081\u00aa\u00e3\u0081\u201e\u00e3\u20ac\u0081\u00e7\u00a7\u0081\u00e3\u0081\u00aeMr. Z\u00e3\u0081\u00af\u00e8\u2030\u00af\u00e3\u0081\u201e\u00e6\u2014\u00a6\u00e9\u201a\u00a3\u00e6\u00a7\u02dc\u00e3\u0081\u00a0\u00e3\u201a\u008f\u00ef\u00bc\u0081<\/p>\n

Menu: 4HB<\/a> Meal Plan 1\/8\/12 \u00e2\u20ac\u201c 1\/13\/12 for 2 \/ 4HB<\/a> \u00e3\u0192\u20ac\u00e3\u201a\u00a4\u00e3\u201a\u00a8\u00e3\u0192\u0192\u00e3\u0192\u02c6\u00e3\u0192\u00a1\u00e3\u0192\u2039\u00e3\u0192\u00a5\u00e3\u0192\u00bc\u00e3\u0192\u2014\u00e3\u0192\u00a9\u00e3\u0192\u00b3 1\u00e6\u0153\u02c68\u00e6\u2014\u00a5\u00e3\u0081\u2039\u00e3\u201a\u20301\u00e6\u0153\u02c613\u00e6\u2014\u00a5 \u00ef\u00bc\u2019\u00e4\u00ba\u00ba\u00e5\u02c6\u2020<\/strong><\/p>\n

Sunday Breakfast (\u00e6\u2014\u00a5\u00e6\u203a\u0153\u00e3\u0081\u00ae\u00e6\u0153\u009d\u00e9\u00a3\u0178\u00ef\u00bc\u2030
\n4 Eggs & Bacon and \u00c2\u00bd Avocado, 1 cup Black Beans and Salsa
\n\u00e5\u008d\u00b54\u00e5\u20ac\u2039\u00e3\u201a\u00b9\u00e3\u201a\u00af\u00e3\u0192\u00a9\u00e3\u0192\u00b3\u00e3\u0192\u2013\u00e3\u0192\u00ab\u00e3\u20ac\u0081\u00e3\u0192\u2122\u00e3\u0192\u00bc\u00e3\u201a\u00b3\u00e3\u0192\u00b34\u00e6\u017e\u0161\u00e3\u20ac\u0081\u00e3\u201a\u00a2\u00e3\u0192\u0153\u00e3\u201a\u00ab\u00e3\u0192\u2030\u00e5\u008d\u0160\u00e5\u02c6\u2020\u00e3\u20ac\u00811\u00e3\u201a\u00ab\u00e3\u0192\u0192\u00e3\u0192\u2014\u00ef\u00bc\u02c6\u00e3\u201a\u00a2\u00e3\u0192\u00a1\u00e3\u0192\u00aa\u00e3\u201a\u00ab\u00e3\u201a\u00b5\u00e3\u201a\u00a4\u00e3\u201a\u00ba\u00ef\u00bc\u2030\u00e3\u0081\u00ae\u00e3\u0192\u2013\u00e3\u0192\u00a9\u00e3\u0192\u0192\u00e3\u201a\u00af\u00e3\u0192\u201c\u00e3\u0192\u00bc\u00e3\u0192\u00b3\u00e3\u201a\u00ba\u00ef\u00bc\u02c6\u00e5\u00b0\u008f\u00e8\u00b1\u2020\u00e3\u0081\u00ae\u00e9\u00bb\u2019\u00e3\u0081\u201e\u00e3\u0081\u00ae\u00e3\u20ac\u0081\u00e9\u00bb\u2019\u00e8\u00b1\u2020\u00e3\u0081\u00a7\u00e3\u0081\u00af\u00e3\u0081\u00aa\u00e3\u0081\u201e\u00e3\u0081\u00a7\u00e3\u0081\u2122\u00ef\u00bc\u2030\u00e3\u0081\u00a8\u00e5\u00a4\u00a7\u00e5\u0152\u21221\u00e3\u0081\u00ae\u00e3\u201a\u00b5\u00e3\u0192\u00ab\u00e3\u201a\u00b5<\/p>\n

Sunday Lunch\u00e3\u20ac\u20ac(\u00e6\u2014\u00a5\u00e6\u203a\u0153\u00e3\u0081\u00ae\u00e6\u02dc\u00bc\u00e9\u00a3\u0178\u00ef\u00bc\u2030
\nLeftover soup from Friday (Italian Chicken Sausage meatball lots of veggie soup)
\n\u00e9\u2021\u2018\u00e6\u203a\u0153\u00e6\u2014\u00a5\u00e3\u0081\u00ab\u00e4\u00bd\u0153\u00e3\u0081\u00a3\u00e3\u0081\u0178\u00e3\u20ac\u0081\u00e3\u201a\u00a4\u00e3\u201a\u00bf\u00e3\u0192\u00aa\u00e3\u201a\u00a2\u00e3\u0192\u00b3\u00e3\u0192\u0081\u00e3\u201a\u00ad\u00e3\u0192\u00b3\u00e3\u201a\u00bd\u00e3\u0192\u00bc\u00e3\u201a\u00bb\u00e3\u0192\u00bc\u00e3\u201a\u00b8\u00e3\u0081\u00a8\u00e3\u20ac\u0081\u00e3\u0192\u203a\u00e3\u201a\u00a6\u00e3\u0192\u00ac\u00e3\u0192\u00b3\u00e8\u008d\u2030\u00e3\u20ac\u0081\u00e3\u201a\u00ab\u00e3\u0192\u2013\u00e3\u20ac\u0081\u00e4\u00ba\u00ba\u00e5\u008f\u201a\u00e3\u20ac\u0081\u00e3\u0192\u02c6\u00e3\u0192\u017e\u00e3\u0192\u02c6\u00e3\u20ac\u0081\u00e7\u017d\u2030\u00e3\u0081\u00ad\u00e3\u0081\u017d\u00e3\u0081\u00ae\u00e3\u201a\u00b9\u00e3\u0192\u00bc\u00e3\u0192\u2014\u00ef\u00bc\u0081<\/p>\n

\"\"
4HB Day 1 Italian Chicken Sausage with lots of veggies soup<\/figcaption><\/figure>\n

Sunday Dinner\u00e3\u20ac\u20ac(\u00e6\u2014\u00a5\u00e6\u203a\u0153\u00e3\u0081\u00ae\u00e5\u00a4\u2022\u00e9\u00a3\u0178\u00ef\u00bc\u2030
\n2lb Roast Beef with roasted Vegetables with 1 cup Lentil
\n– Parsnip, celery, carrot, onion, red pepper
\n2lb\u00e3\u0081\u00ae\u00e3\u0192\u00ad\u00e3\u0192\u00bc\u00e3\u201a\u00b9\u00e3\u0192\u02c6\u00e3\u0192\u201c\u00e3\u0192\u00bc\u00e3\u0192\u2022\u00e3\u0081\u00a8\u00e3\u0192\u00ad\u00e3\u0192\u00bc\u00e3\u201a\u00b9\u00e3\u0192\u02c6\u00e9\u2021\u017d\u00e8\u008f\u0153\u00ef\u00bc\u02c6\u00e3\u0192\u2018\u00e3\u0192\u00bc\u00e3\u201a\u00b9\u00e3\u0192\u2039\u00e3\u0192\u0192\u00e3\u0192\u2014<\/a>\u00e3\u20ac\u0081\u00e3\u201a\u00bb\u00e3\u0192\u00ad\u00e3\u0192\u00aa\u00e3\u20ac\u0081\u00e4\u00ba\u00ba\u00e5\u008f\u201a\u00e3\u20ac\u0081\u00e7\u017d\u2030\u00e3\u0081\u00ad\u00e3\u0081\u017d\u00e3\u20ac\u0081\u00e8\u00b5\u00a4\u00e3\u0192\u2018\u00e3\u0192\u2014\u00e3\u0192\u00aa\u00e3\u201a\u00ab\u00ef\u00bc\u2030<\/p>\n

Monday Breakfast\u00e3\u20ac\u20ac\u00ef\u00bc\u02c6\u00e6\u0153\u02c6\u00e6\u203a\u0153\u00e3\u0081\u00ae\u00e6\u0153\u009d\u00e9\u00a3\u0178\u00ef\u00bc\u2030
\n4 Eggs & Turkey, \u00c2\u00bd Avocado, 1 cup Lentil and Salsa
\n\u00e5\u008d\u00b54\u00e5\u20ac\u2039\u00e3\u20ac\u0081\u00e3\u201a\u00bf\u00e3\u0192\u00bc\u00e3\u201a\u00ad\u00e3\u0192\u00bc\u00e3\u0192\u008f\u00e3\u0192\u00a0\u00e3\u0081\u00ae\u00e3\u201a\u00b9\u00e3\u201a\u00af\u00e3\u0192\u00a9\u00e3\u0192\u00b3\u00e3\u0192\u2013\u00e3\u0192\u00ab\u00e3\u20ac\u0081\u00e3\u201a\u00a2\u00e3\u0192\u0153\u00e3\u201a\u00ab\u00e3\u0192\u2030\u00e5\u008d\u0160\u00e5\u02c6\u2020\u00e3\u20ac\u00811\u00e3\u201a\u00ab\u00e3\u0192\u0192\u00e3\u0192\u2014\u00ef\u00bc\u02c6\u00e3\u201a\u00a2\u00e3\u0192\u00a1\u00e3\u0192\u00aa\u00e3\u201a\u00ab\u00e3\u201a\u00b5\u00e3\u201a\u00a4\u00e3\u201a\u00ba\u00ef\u00bc\u2030\u00e3\u0081\u00ae\u00e3\u0192\u00ac\u00e3\u0192\u00b3\u00e3\u201a\u00ba\u00e3\u0192\u017e\u00e3\u0192\u00a1\u00e3\u0081\u00a8\u00e5\u00a4\u00a7\u00e5\u0152\u21221\u00e3\u0081\u00ae\u00e3\u201a\u00b5\u00e3\u0192\u00ab\u00e3\u201a\u00b5<\/p>\n

Monday Lunch\u00e3\u20ac\u20ac\u00ef\u00bc\u02c6\u00e6\u0153\u02c6\u00e6\u203a\u0153\u00e3\u0081\u00ae\u00e6\u02dc\u00bc\u00e9\u00a3\u0178\u00ef\u00bc\u2030
\nLeftover from Sunday Dinner
\n\u00e5\u2030\u008d\u00e5\u00a4\u0153\u00e3\u0081\u00ae\u00e5\u00a4\u2022\u00e9\u00a3\u0178\u00e3\u0081\u00a8\u00e4\u00b8\u20ac\u00e7\u00b7\u2019\u00ef\u00bc\u0081<\/p>\n

Monday Dinner\u00e3\u20ac\u20ac\u00ef\u00bc\u02c6\u00e6\u0153\u02c6\u00e6\u203a\u0153\u00e3\u0081\u00ae\u00e5\u00a4\u2022\u00e9\u00a3\u0178\u00ef\u00bc\u2030
\n1lb Roast Beef (from Sunday Sinner) and vegetable 2 cups Lentil soup
\n\u00e5\u2030\u008d\u00e5\u00a4\u0153\u00e3\u0081\u00ae\u00e5\u008d\u0160\u00e5\u02c6\u2020\u00e3\u0081\u00ae\u00e3\u0192\u00ad\u00e3\u0192\u00bc\u00e3\u201a\u00b9\u00e3\u0192\u02c6\u00e3\u0192\u201c\u00e3\u0192\u00bc\u00e3\u0192\u2022\u00e3\u0081\u00a8\u00e3\u20ac\u0081\u00e6\u00ae\u2039\u00e3\u201a\u0160\u00e3\u0081\u00ae\u00e3\u0192\u00ad\u00e3\u0192\u00bc\u00e3\u201a\u00b9\u00e3\u0192\u02c6\u00e9\u2021\u017d\u00e8\u008f\u0153\u00e3\u0192\u2014\u00e3\u0192\u00a9\u00e3\u201a\u00b9\u00e3\u20ac\u00812\u00e3\u201a\u00ab\u00e3\u0192\u0192\u00e3\u0192\u2014\u00ef\u00bc\u02c6\u00e3\u201a\u00a2\u00e3\u0192\u00a1\u00e3\u0192\u00aa\u00e3\u201a\u00ab\u00e3\u201a\u00b5\u00e3\u201a\u00a4\u00e3\u201a\u00ba\u00ef\u00bc\u2030\u00e3\u0081\u00ae\u00e3\u0192\u00ac\u00e3\u0192\u00b3\u00e3\u201a\u00ba\u00e3\u0192\u017e\u00e3\u0192\u00a1\u00e3\u0081\u00a7\u00e4\u00bd\u0153\u00e3\u0081\u00a3\u00e3\u0081\u0178\u00e3\u201a\u00b7\u00e3\u0192\u0081\u00e3\u0192\u00a5\u00e3\u0192\u00bc\u00e3\u0081\u00ae\u00e3\u201a\u02c6\u00e3\u0081\u2020\u00e3\u0081\u00aa\u00e3\u201a\u00b9\u00e3\u0192\u00bc\u00e3\u0192\u2014\u00ef\u00bc\u0081 \u00ef\u00bc\u02c6\u00e3\u0081\u201c\u00e3\u201a\u0152\u00e3\u20ac\u0081\u00e6\u20ac\u009d\u00e3\u0081\u00a3\u00e3\u0081\u0178\u00e4\u00bb\u00a5\u00e4\u00b8\u0160\u00e3\u0081\u00ab\u00e7\u00be\u017d\u00e5\u2018\u00b3\u00ef\u00bc\u0081\u00ef\u00bc\u2030<\/p>\n

\"\"
4HB Day 2 Roast Beef & Roast Vegetable with Lentil Soup<\/figcaption><\/figure>\n

Tuesday Breakfast\u00e3\u20ac\u20ac\u00ef\u00bc\u02c6\u00e7\u0081\u00ab\u00e6\u203a\u0153\u00e3\u0081\u00ae\u00e6\u0153\u009d\u00e9\u00a3\u0178\u00ef\u00bc\u2030
\n4 Eggs & Turkey & 3 hands full Spinach, roast Mushroom & Tomatoes, 1 cup Azuki Beans and Salsa
\n\u00e5\u008d\u00b54\u00e5\u20ac\u2039\u00e3\u20ac\u0081\u00e3\u201a\u00bf\u00e3\u0192\u00bc\u00e3\u201a\u00ad\u00e3\u0192\u00bc\u00e3\u0192\u008f\u00e3\u0192\u00a0\u00e3\u20ac\u0081\u00e4\u00b8\u00a1\u00e6\u2030\u2039\u00e4\u00b8\u20ac\u00e6\u009d\u00af\u00e3\u0081\u0090\u00e3\u201a\u2030\u00e3\u0081\u201e\u00e3\u0081\u00ae\u00e3\u0192\u203a\u00e3\u201a\u00a6\u00e3\u0192\u00ac\u00e3\u0192\u00b3\u00e8\u008d\u2030\u00e3\u0081\u00ae\u00e3\u201a\u00b9\u00e3\u201a\u00af\u00e3\u0192\u00a9\u00e3\u0192\u00b3\u00e3\u0192\u2013\u00e3\u0192\u00ab\u00e3\u20ac\u00815\u00e3\u0081\u00a4\u00e3\u0081\u00ae\u00e3\u0192\u017e\u00e3\u0192\u0192\u00e3\u201a\u00b7\u00e3\u0192\u00a5\u00e3\u0192\u00ab\u00e3\u0192\u00bc\u00e3\u0192\u00ab\u00e3\u0081\u00a820\u00e3\u0192\u2014\u00e3\u0192\u0081\u00e3\u0192\u02c6\u00e3\u0192\u017e\u00e3\u0192\u02c6\u00e3\u0081\u00ae\u00e3\u0192\u00ad\u00e3\u0192\u00bc\u00e3\u201a\u00b9\u00e3\u0192\u02c6\u00e3\u20ac\u00811\u00e3\u201a\u00ab\u00e3\u0192\u0192\u00e3\u0192\u2014\u00ef\u00bc\u02c6\u00e3\u201a\u00a2\u00e3\u0192\u00a1\u00e3\u0192\u00aa\u00e3\u201a\u00ab\u00e3\u201a\u00b5\u00e3\u201a\u00a4\u00e3\u201a\u00ba\u00ef\u00bc\u2030\u00e3\u0081\u00ae\u00e5\u00b0\u008f\u00e8\u00b1\u2020\u00ef\u00bc\u02c6\u00e3\u201a\u201a\u00e3\u0081\u00a1\u00e3\u201a\u008d\u00e3\u201a\u201c\u00e7\u201d\u02dc\u00e3\u0081\u008f\u00e3\u0081\u00aa\u00e3\u0081\u201e\u00ef\u00bc\u2030\u00e3\u0081\u00a8\u00e5\u00a4\u00a7\u00e5\u0152\u21221\u00e3\u0081\u00ae\u00e3\u201a\u00b5\u00e3\u0192\u00ab\u00e3\u201a\u00b5<\/p>\n

\"\"
4HB Breakfast Day 3, azuki bean, scramble eggs with ham & spinach, roasted mushroom and tomato<\/figcaption><\/figure>\n

Tuesday Lunch\u00e3\u20ac\u20ac\u00ef\u00bc\u02c6\u00e7\u0081\u00ab\u00e6\u203a\u0153\u00e3\u0081\u00ae\u00e6\u02dc\u00bc\u00e9\u00a3\u0178\u00ef\u00bc\u2030
\nLeftover from Monday Dinner
\n\u00e5\u2030\u008d\u00e5\u00a4\u0153\u00e3\u0081\u00ae\u00e5\u00a4\u2022\u00e9\u00a3\u0178\u00e3\u0081\u00a8\u00e4\u00b8\u20ac\u00e7\u00b7\u2019\u00ef\u00bc\u0081<\/p>\n

Tuesday Dinner\u00e3\u20ac\u20ac\u00ef\u00bc\u02c6\u00e7\u0081\u00ab\u00e6\u203a\u0153\u00e3\u0081\u00ae\u00e5\u00a4\u2022\u00e9\u00a3\u0178\u00ef\u00bc\u2030
\n2lb Grilled Chicken with saut\u00c3\u00a9ed \u00c2\u00bd bag of Spinach & \u00c2\u00bd Onion & 1 can white beans
\n– Marinated Chicken Thigh in Balsamic Vinegar, Garlic Powder, Rosemary for 4 hours
\n2lb\u00e3\u0081\u00ae\u00e3\u0192\u0081\u00e3\u201a\u00ad\u00e3\u0192\u00b3\u00e3\u0081\u00ae\u00e3\u0192\u00a2\u00e3\u0192\u00a2\u00e8\u201a\u2030\u00e3\u201a\u2019\u00e3\u20ac\u0081\u00e3\u0192\u0090\u00e3\u0192\u00ab\u00e3\u201a\u00b5\u00e3\u0192\u0178\u00e3\u0192\u0192\u00e3\u201a\u00af\u00e3\u0192\u201c\u00e3\u0192\u008d\u00e3\u201a\u00ac\u00e3\u0192\u00bc\u00e3\u0081\u00a8\u00e3\u0192\u0090\u00e3\u0192\u00bc\u00e3\u0192\u00aa\u00e3\u0192\u0192\u00e3\u201a\u00af\u00e3\u0192\u2018\u00e3\u201a\u00a6\u00e3\u0192\u20ac\u00e3\u0192\u00bc\u00e3\u20ac\u0081\u00e3\u0192\u00ad\u00e3\u0192\u00bc\u00e3\u201a\u00ba\u00e3\u0192\u017e\u00e3\u0192\u00aa\u00e3\u0192\u00bc\u00e3\u20ac\u0081\u00e5\u00a1\u00a9\u00e3\u201a\u00b3\u00e3\u201a\u00b7\u00e3\u0192\u00a7\u00e3\u201a\u00a6\u00e3\u0081\u00a74\u00e6\u2122\u201a\u00e9\u2013\u201c\u00e3\u0192\u017e\u00e3\u0192\u00aa\u00e3\u0192\u008d\u00e3\u0081\u2014\u00e3\u20ac\u0081Mr. Z\u00e3\u0081\u00ab\u00e3\u201a\u00b0\u00e3\u0192\u00aa\u00e3\u0192\u00ab\u00e3\u0081\u2014\u00e3\u0081\u00a6\u00e3\u201a\u201a\u00e3\u201a\u2030\u00e3\u0081\u201e\u00e3\u0081\u00be\u00e3\u0081\u2014\u00e3\u0081\u0178\u00ef\u00bc\u0081
\n\u00e3\u0081\u009d\u00e3\u0081\u2014\u00e3\u0081\u00a6\u00e3\u20ac\u0081\u00e3\u0081\u00a8\u00e3\u0081\u00ab\u00e3\u0081\u2039\u00e3\u0081\u008f\u00e3\u0081\u00a8\u00e3\u201a\u201c\u00e3\u0081\u00a7\u00e3\u201a\u201a\u00e3\u0081\u00aa\u00e3\u0081\u201e\u00e9\u2021\u008f\u00e3\u0081\u00ae\u00e3\u0192\u203a\u00e3\u201a\u00a6\u00e3\u0192\u00ac\u00e3\u0192\u00b3\u00e8\u008d\u2030\u00ef\u00bc\u02c6\u00e5\u00a4\u0161\u00e5\u02c6\u2020\u00e3\u20ac\u00814\u00ef\u00bd\u017e5\u00e6\u009d\u0178\u00ef\u00bc\u2030\u00e3\u0081\u00a8\u00e3\u20ac\u0081\u00e7\u017d\u2030\u00e3\u0081\u00ad\u00e3\u0081\u017d\u00e3\u0081\u00a8\u00e7\u2122\u00bd\u00e3\u0081\u201e\u00e3\u0081\u0160\u00e8\u00b1\u2020\u00e3\u201a\u2019\u00e4\u00b8\u20ac\u00e7\u00b7\u2019\u00e3\u0081\u00ab\u00e3\u20ac\u0081\u00e3\u201a\u00ac\u00e3\u0192\u00bc\u00e3\u0192\u00aa\u00e3\u0192\u0192\u00e3\u201a\u00af\u00e5\u00a1\u00a9\u00e3\u201a\u00b3\u00e3\u201a\u00b7\u00e3\u0192\u00a7\u00e3\u201a\u00a6\u00e3\u0081\u00a7\u00e7\u201a\u2019\u00e3\u201a\u0081\u00e3\u0081\u0178\u00e3\u201a\u201a\u00e3\u0081\u00ae\u00ef\u00bc\u0081 \u00e3\u0081\u201c\u00e3\u201a\u0152\u00e6\u0153\u20ac\u00e9\u00ab\u02dc\u00e3\u0081\u00ab\u00e7\u00be\u017d\u00e5\u2018\u00b3\u00e3\u0081\u2014\u00e3\u0081\u2039\u00e3\u0081\u00a3\u00e3\u0081\u0178\u00ef\u00bd\u017e\u00ef\u00bc\u0081<\/p>\n

\"\"
4HB Day 3 Balsamic Rosemary Chicken with sauteed spinach, onion & white beans<\/figcaption><\/figure>\n

Wednesday Breakfast\u00e3\u20ac\u20ac(\u00e6\u00b0\u00b4\u00e6\u203a\u0153\u00e3\u0081\u00ae\u00e6\u0153\u009d\u00e9\u00a3\u0178\u00ef\u00bc\u2030
\n4 Eggs & Pork, 3 hands full Spinach, \u00c2\u00bd cup Black Beans & Salsa
\n\u00e5\u008d\u00b54\u00e5\u20ac\u2039\u00e3\u20ac\u0081\u00e3\u0192\u009d\u00e3\u0192\u00bc\u00e3\u201a\u00af\u00e3\u0192\u00bc\u00e3\u0192\u008f\u00e3\u0192\u00a0\u00e3\u20ac\u0081\u00e4\u00b8\u00a1\u00e6\u2030\u2039\u00e4\u00b8\u20ac\u00e6\u009d\u00af\u00e3\u0081\u0090\u00e3\u201a\u2030\u00e3\u0081\u201e\u00e3\u0081\u00ae\u00e3\u0192\u203a\u00e3\u201a\u00a6\u00e3\u0192\u00ac\u00e3\u0192\u00b3\u00e8\u008d\u2030\u00e3\u0081\u00ae\u00e3\u201a\u00b9\u00e3\u201a\u00af\u00e3\u0192\u00a9\u00e3\u0192\u00b3\u00e3\u0192\u2013\u00e3\u0192\u00ab\u00e3\u20ac\u00811\/2\u00e3\u201a\u00ab\u00e3\u0192\u0192\u00e3\u0192\u2014\u00ef\u00bc\u02c6\u00e3\u201a\u00a2\u00e3\u0192\u00a1\u00e3\u0192\u00aa\u00e3\u201a\u00ab\u00e3\u201a\u00b5\u00e3\u201a\u00a4\u00e3\u201a\u00ba\u00ef\u00bc\u2030\u00e3\u0081\u00a8\u00ef\u00bc\u02c6\u00e3\u201a\u201a\u00e3\u0081\u00a1\u00e3\u201a\u008d\u00e3\u201a\u201c\u00e7\u201d\u02dc\u00e3\u0081\u008f\u00e3\u0081\u00aa\u00e3\u0081\u201e\u00ef\u00bc\u2030\u00e9\u00bb\u2019\u00e3\u0081\u201e\u00e8\u00b1\u2020\u00ef\u00bc\u02c6\u00e9\u00bb\u2019\u00e8\u00b1\u2020\u00e3\u0081\u00a7\u00e3\u0081\u00af\u00e3\u0081\u00aa\u00e3\u0081\u201e\u00e3\u0081\u00a7\u00e3\u0081\u2122\u00ef\u00bc\u2030\u00e3\u0081\u00a8\u00e5\u00a4\u00a7\u00e5\u0152\u21221\u00e3\u0081\u00ae\u00e3\u201a\u00b5\u00e3\u0192\u00ab\u00e3\u201a\u00b5<\/p>\n

Wednesday Lunch\u00e3\u20ac\u20ac(\u00e6\u00b0\u00b4\u00e6\u203a\u0153\u00e3\u0081\u00ae\u00e6\u02dc\u00bc\u00e9\u00a3\u0178\u00ef\u00bc\u2030
\nLeft over from Tuesday Dinner
\n\u00e5\u2030\u008d\u00e5\u00a4\u0153\u00e3\u0081\u00ae\u00e5\u00a4\u2022\u00e9\u00a3\u0178\u00e3\u0081\u00a8\u00e4\u00b8\u20ac\u00e7\u00b7\u2019\u00ef\u00bc\u0081<\/p>\n

Wednesday Dinner\u00e3\u20ac\u20ac(\u00e6\u00b0\u00b4\u00e6\u203a\u0153\u00e3\u0081\u00ae\u00e5\u00a4\u2022\u00e9\u00a3\u0178\u00ef\u00bc\u2030
\n1lb Grilled Salmon and vegetables and \u00c2\u00bd cup Lentil.
\n– 1 Red Pepper, 1 bunch Asparagus, 2 Zucchini
\n1lb\u00e3\u0081\u00ae\u00e3\u201a\u00b0\u00e3\u0192\u00aa\u00e3\u0192\u00ab\u00e3\u0081\u2014\u00e3\u0081\u0178\u00e9\u00ae\u00ad\u00e3\u0081\u00a8\u00e3\u20ac\u0081\u00e3\u0081\u009d\u00e3\u0081\u00ae\u00e4\u00bb\u2013\u00e3\u201a\u00b0\u00e3\u0192\u00aa\u00e3\u0192\u00ab\u00e3\u0081\u2014\u00e3\u0081\u0178\u00e8\u00b5\u00a4\u00e3\u0192\u2018\u00e3\u0192\u2014\u00e3\u0192\u00aa\u00e3\u201a\u00ab\u00e3\u20ac\u0081\u00e3\u201a\u00a2\u00e3\u201a\u00b9\u00e3\u0192\u2018\u00e3\u0192\u00a9\u00e3\u201a\u00ac\u00e3\u201a\u00b9\u00e3\u20ac\u0081\u00e3\u0081\u009d\u00e3\u0081\u2014\u00e3\u0081\u00a6\u00e3\u201a\u00ba\u00e3\u0192\u0192\u00e3\u201a\u00ad\u00e3\u0192\u00bc\u00e3\u0192\u2039\u00ef\u00bc\u0081 \u00ef\u00bc\u02c6\u00e9\u20ac\u00b11\u00e3\u0081\u00a7\u00e3\u20ac\u0081\u00e9\u00ad\u0161\u00e3\u201a\u2019\u00e9\u00a3\u0178\u00e3\u0081\u00b9\u00e3\u201a\u2039\u00e3\u201a\u02c6\u00e3\u0081\u2020\u00e3\u0081\u00ab\u00e5\u00bf\u0192\u00e3\u0081\u0152\u00e3\u0081\u2018\u00e3\u0081\u00a6\u00e3\u0081\u00be\u00e3\u0081\u2122\u00e3\u20ac\u201a\u00ef\u00bc\u2030<\/p>\n

\"\"
4HB Day 4 Grilled Salmon & Vegetables<\/figcaption><\/figure>\n

Thursday Breakfast\u00e3\u20ac\u20ac\u00ef\u00bc\u02c6\u00e6\u0153\u00a8\u00e6\u203a\u0153\u00e3\u0081\u00ae\u00e6\u0153\u009d\u00e9\u00a3\u0178\u00ef\u00bc\u2030
\n4 Eggs, Turkey, 3 hands full Spinach, \u00c2\u00bd cup Lentil, \u00c2\u00bd Avocado and Salsa
\n\u00e5\u008d\u00b54\u00e5\u20ac\u2039\u00e3\u20ac\u0081\u00e3\u0192\u009d\u00e3\u0192\u00bc\u00e3\u201a\u00af\u00e3\u0192\u00bc\u00e3\u0192\u008f\u00e3\u0192\u00a0\u00e3\u20ac\u0081\u00e4\u00b8\u00a1\u00e6\u2030\u2039\u00e4\u00b8\u20ac\u00e6\u009d\u00af\u00e3\u0081\u0090\u00e3\u201a\u2030\u00e3\u0081\u201e\u00e3\u0081\u00ae\u00e3\u0192\u203a\u00e3\u201a\u00a6\u00e3\u0192\u00ac\u00e3\u0192\u00b3\u00e8\u008d\u2030\u00e3\u0081\u00ae\u00e3\u201a\u00b9\u00e3\u201a\u00af\u00e3\u0192\u00a9\u00e3\u0192\u00b3\u00e3\u0192\u2013\u00e3\u0192\u00ab\u00e3\u20ac\u0081\u00e5\u008d\u0160\u00e5\u02c6\u2020\u00e3\u0081\u00ae\u00e3\u201a\u00a2\u00e3\u0192\u0153\u00e3\u201a\u00ab\u00e3\u0192\u2030\u00e3\u20ac\u00811\/2\u00e3\u201a\u00ab\u00e3\u0192\u0192\u00e3\u0192\u2014\u00ef\u00bc\u02c6\u00e3\u201a\u00a2\u00e3\u0192\u00a1\u00e3\u0192\u00aa\u00e3\u201a\u00ab\u00e3\u201a\u00b5\u00e3\u201a\u00a4\u00e3\u201a\u00ba\u00ef\u00bc\u2030\u00e3\u0081\u00ae\u00e3\u0192\u00ac\u00e3\u0192\u00b3\u00e3\u201a\u00ba\u00e3\u0192\u017e\u00e3\u0192\u00a1\u00e3\u0081\u00a8\u00e5\u00a4\u00a7\u00e5\u0152\u21221\u00e3\u0081\u00ae\u00e3\u201a\u00b5\u00e3\u0192\u00ab\u00e3\u201a\u00b5<\/p>\n

\"\"
4HB Day5 Breakfast<\/figcaption><\/figure>\n

Thursday Lunch\u00e3\u20ac\u20ac\u00ef\u00bc\u02c6\u00e6\u0153\u00a8\u00e6\u203a\u0153\u00e3\u0081\u00ae\u00e6\u02dc\u00bc\u00e9\u00a3\u0178\u00ef\u00bc\u2030
\nLeftover from Wednesday Dinner
\n\u00e5\u2030\u008d\u00e5\u00a4\u0153\u00e3\u0081\u00ae\u00e5\u00a4\u2022\u00e9\u00a3\u0178\u00e3\u0081\u00a8\u00e4\u00b8\u20ac\u00e7\u00b7\u2019\u00ef\u00bc\u0081<\/p>\n

Thursday Dinner\u00e3\u20ac\u20ac\u00ef\u00bc\u02c6\u00e6\u0153\u00a8\u00e6\u203a\u0153\u00e3\u0081\u00ae\u00e5\u00a4\u2022\u00e9\u00a3\u0178\u00ef\u00bc\u2030
\n2lb Grilled Pork Loin with saut\u00c3\u00a9ed Spinach, carrot, onion, and Lentil
\n– Marinated Pork Loin in Balsamic Vinegar, Garlic Powder, Rosemary for 4 hours
\n2lb\u00e3\u0081\u00ae\u00e3\u0192\u009d\u00e3\u0192\u00bc\u00e3\u201a\u00af\u00e3\u0192\u00ad\u00e3\u0192\u00bc\u00e3\u201a\u00a4\u00e3\u0192\u00b3\u00e3\u201a\u2019\u00e3\u0192\u0081\u00e3\u201a\u00ad\u00e3\u0192\u00b3\u00e3\u0081\u00a8\u00e5\u0090\u0152\u00e3\u0081\u02dc\u00e6\u2013\u00b9\u00e6\u00b3\u2022\u00e3\u0081\u00a7\u00e3\u20ac\u0081\u00e3\u0192\u0090\u00e3\u0192\u00ab\u00e3\u201a\u00b5\u00e3\u0192\u0178\u00e3\u0192\u0192\u00e3\u201a\u00af\u00e3\u0192\u201c\u00e3\u0192\u008d\u00e3\u201a\u00ac\u00e3\u0192\u00bc\u00e3\u0081\u00a8\u00e3\u201a\u00ac\u00e3\u0192\u00bc\u00e3\u0192\u00aa\u00e3\u0192\u0192\u00e3\u201a\u00af\u00ef\u00bc\u2020\u00e3\u0192\u00ad\u00e3\u0192\u00bc\u00e3\u201a\u00ba\u00e3\u0192\u017e\u00e3\u0192\u00aa\u00e3\u0192\u00bc\u00e3\u0081\u00a74\u00e6\u2122\u201a\u00e9\u2013\u201c\u00e3\u0192\u017e\u00e3\u0192\u00aa\u00e3\u0192\u008d\u00e3\u0081\u2014\u00e3\u0081\u0178\u00e3\u201a\u201a\u00e3\u0081\u00ae\u00e3\u201a\u2019\u00e3\u20ac\u0081Mr. Z\u00e3\u0081\u00ab\u00e3\u201a\u00b0\u00e3\u0192\u00aa\u00e3\u0192\u00ab\u00e3\u0081\u00a7\u00e7\u201e\u00bc\u00e3\u0081\u201e\u00e3\u0081\u00a6\u00e3\u201a\u201a\u00e3\u201a\u2030\u00e3\u0081\u201e\u00e3\u0081\u00be\u00e3\u0081\u2014\u00e3\u0081\u0178\u00e3\u20ac\u201a \u00e3\u0192\u2014\u00e3\u0192\u00a9\u00e3\u201a\u00b9\u00e3\u20ac\u0081\u00e3\u0081\u00a8\u00e3\u201a\u201c\u00e3\u0081\u00a7\u00e3\u201a\u201a\u00e3\u0081\u00aa\u00e3\u0081\u201e\u00e9\u2021\u008f\u00e3\u0081\u00ae\u00e3\u0192\u203a\u00e3\u201a\u00a6\u00e3\u0192\u00ac\u00e3\u0192\u00b3\u00e8\u008d\u2030\u00ef\u00bc\u02c6\u00e5\u00a4\u0161\u00e5\u02c6\u20204\u00ef\u00bd\u017e5\u00e6\u009d\u0178\u00ef\u00bc\u2030\u00e3\u0081\u00a8\u00e3\u20ac\u0081\u00e7\u017d\u2030\u00e3\u0081\u00ad\u00e3\u0081\u017d\u00e3\u20ac\u0081\u00e4\u00ba\u00ba\u00e5\u008f\u201a\u00e3\u20ac\u0081\u00e8\u00b5\u00a4\u00e3\u0192\u2018\u00e3\u0192\u2014\u00e3\u0192\u00aa\u00e3\u201a\u00ab\u00e3\u20ac\u0081\u00e3\u0192\u00ac\u00e3\u0192\u00b3\u00e3\u201a\u00ba\u00e3\u0192\u017e\u00e3\u0192\u00a1\u00e3\u201a\u2019\u00e3\u20ac\u0081\u00e3\u201a\u00ac\u00e3\u0192\u00bc\u00e3\u0192\u00aa\u00e3\u0192\u0192\u00e3\u201a\u00af\u00e3\u0081\u00a8\u00e5\u00a1\u00a9\u00e3\u201a\u00b3\u00e3\u201a\u00b7\u00e3\u0192\u00a7\u00e3\u201a\u00a6\u00e3\u0081\u00a7\u00e3\u201a\u00b7\u00e3\u0192\u00b3\u00e3\u0192\u2014\u00e3\u0192\u00ab\u00e3\u0081\u00ab\u00e3\u201a\u00bd\u00e3\u0192\u2020\u00e3\u0192\u00bc\u00e3\u0081\u2014\u00e3\u0081\u00be\u00e3\u0081\u2014\u00e3\u0081\u0178\u00ef\u00bc\u0081 \u00e3\u0081\u201c\u00e3\u201a\u0152\u00e3\u201a\u201a\u00e6\u00bf\u20ac\u00e3\u0081\u2020\u00e3\u0081\u00be\u00ef\u00bc\u0081 \u00e3\u0192\u0090\u00e3\u0192\u00ab\u00e3\u201a\u00b5\u00e3\u0192\u0178\u00e3\u0192\u0192\u00e3\u201a\u00af\u00e8\u2030\u00af\u00e3\u0081\u201e\u00e6\u201e\u0178\u00e3\u0081\u02dc\u00ef\u00bc\u0081<\/p>\n

\"\"
4HB Day 5 Balsamic vinegar & rosemary marinated Pork with sauteed vegetables<\/figcaption><\/figure>\n

Friday Breakfast\u00e3\u20ac\u20ac(\u00e9\u2021\u2018\u00e6\u203a\u0153\u00e3\u0081\u00ae\u00e6\u0153\u009d\u00e9\u00a3\u0178\u00ef\u00bc\u2030
\n4 Eggs, 4 Bacon, 1 hand full Spinach, roasted Mushroom and Tomatoes & \u00c2\u00bd Avocado, 1\/2 cup Lentil and Salsa
\n\u00e5\u008d\u00b54\u00e5\u20ac\u2039\u00e3\u20ac\u0081\u00e4\u00b8\u00a1\u00e6\u2030\u2039\u00e4\u00b8\u20ac\u00e6\u009d\u00af\u00e3\u0081\u0090\u00e3\u201a\u2030\u00e3\u0081\u201e\u00e3\u0081\u00ae\u00e3\u0192\u203a\u00e3\u201a\u00a6\u00e3\u0192\u00ac\u00e3\u0192\u00b3\u00e8\u008d\u2030\u00e3\u0081\u00ae\u00e3\u201a\u00b9\u00e3\u201a\u00af\u00e3\u0192\u00a9\u00e3\u0192\u00b3\u00e3\u0192\u2013\u00e3\u0192\u00ab\u00e3\u20ac\u0081\u00e3\u0192\u2122\u00e3\u0192\u00bc\u00e3\u201a\u00b3\u00e3\u0192\u00b34\u00e6\u017e\u0161\u00e3\u20ac\u00815\u00e3\u0081\u00a4\u00e3\u0081\u00ae\u00e3\u0192\u017e\u00e3\u0192\u0192\u00e3\u201a\u00b7\u00e3\u0192\u00a5\u00e3\u0192\u00ab\u00e3\u0192\u00bc\u00e3\u0192\u00ab\u00e3\u0081\u00a820\u00e3\u0192\u2014\u00e3\u0192\u0081\u00e3\u0192\u02c6\u00e3\u0192\u017e\u00e3\u0192\u02c6\u00e3\u0081\u00ae\u00e3\u0192\u00ad\u00e3\u0192\u00bc\u00e3\u201a\u00b9\u00e3\u0192\u02c6\u00e3\u20ac\u00811\/2\u00e3\u201a\u00ab\u00e3\u0192\u0192\u00e3\u0192\u2014\u00e3\u0081\u00ae\u00e3\u0192\u00ac\u00e3\u0192\u00b3\u00e3\u201a\u00ba\u00e3\u0192\u017e\u00e3\u0192\u00a1\u00e3\u20ac\u0081\u00e3\u0081\u00a8\u00e5\u00a4\u00a7\u00e5\u0152\u21221\u00e3\u0081\u00ae\u00e3\u201a\u00b5\u00e3\u0192\u00ab\u00e3\u201a\u00b5 \u00ef\u00bc\u02c6\u00e4\u00bd\u0153\u00e3\u201a\u0160\u00e3\u0081\u2122\u00e3\u0081\u017d\u00e3\u0081\u00a6\u00e3\u20ac\u0081\u00e9\u00a3\u0178\u00e3\u0081\u00b9\u00e9\u0081\u017d\u00e3\u0081\u017d\u00e3\u0081\u0178\u00e3\u0192\u00bb\u00e3\u0192\u00bb\u00e3\u0192\u00bb\u00ef\u00bc\u2030<\/p>\n

\"\"
4HB Day 6 Breakfast<\/figcaption><\/figure>\n

Friday Lunch\u00e3\u20ac\u20ac(\u00e9\u2021\u2018\u00e6\u203a\u0153\u00e3\u0081\u00ae\u00e6\u02dc\u00bc\u00e9\u00a3\u0178\u00ef\u00bc\u2030
\nLeftover from Thursday Dinner
\n\u00e5\u2030\u008d\u00e5\u00a4\u0153\u00e3\u0081\u00ae\u00e5\u00a4\u2022\u00e9\u00a3\u0178\u00e3\u0081\u00a8\u00e4\u00b8\u20ac\u00e7\u00b7\u2019\u00ef\u00bc\u0081<\/p>\n

Friday Dinner\u00e3\u20ac\u20ac(\u00e9\u2021\u2018\u00e6\u203a\u0153\u00e3\u0081\u00ae\u00e5\u00a4\u2022\u00e9\u00a3\u0178\u00ef\u00bc\u2030
\nAll leftover mixed meat and \u00c2\u00bd cup Lentil Soup
\n\u00e5\u2030\u008d\u00e5\u00a4\u0153\u00e3\u0081\u00ab\u00e6\u00ae\u2039\u00e3\u0081\u00a3\u00e3\u0081\u0178\u00e3\u0192\u009d\u00e3\u0192\u00bc\u00e3\u201a\u00af\u00e3\u0081\u00a8\u00e9\u2021\u017d\u00e8\u008f\u0153\u00e3\u0081\u00a7\u00e3\u20ac\u0081\u00e3\u201a\u00b9\u00e3\u0192\u00bc\u00e3\u0192\u2014\u00e3\u20ac\u201a \u00e3\u0081\u201c\u00e3\u201a\u0152\u00e3\u20ac\u0081\u00e6\u00ad\u00a3\u00e7\u203a\u00b4\u00e7\u00be\u017d\u00e5\u2018\u00b3\u00e3\u0081\u2014\u00e3\u0081\u008f\u00e3\u0081\u00aa\u00e3\u0081\u2039\u00e3\u0081\u00a3\u00e3\u0081\u0178\u00e3\u0192\u00bb\u00e3\u0192\u00bb\u00e3\u0192\u00bb Mr. Z\u00e3\u0081\u00af\u00e7\u00be\u017d\u00e5\u2018\u00b3\u00e3\u0081\u2014\u00e3\u0081\u201e\u00e3\u0081\u00a8\u00e8\u00a8\u20ac\u00e3\u0081\u00a3\u00e3\u0081\u00a6\u00e3\u20ac\u0081\u00e9\u00a3\u0178\u00e3\u0081\u00b9\u00e3\u0081\u00a6\u00e3\u0081\u008f\u00e3\u201a\u0152\u00e3\u0081\u00be\u00e3\u0081\u2014\u00e3\u0081\u0178\u00e3\u0081\u0152\u00e3\u0192\u00bb\u00e3\u0192\u00bb\u00e3\u0192\u00bb<\/p>\n

\"\"
4HB Day 6 Leftover meat and vegetable & lentil soup<\/figcaption><\/figure>\n

Alright, this was our meal plan. And we did good. We followed this meal plan and we did not eat any carbohydrate, sugar, fruits. We actually had 1 tablespoon of whole milk with our coffee every morning. But we avoided any other dairy.
\n\u00e3\u0081\u201c\u00e3\u201a\u201c\u00e3\u0081\u00aa\u00e6\u201e\u0178\u00e3\u0081\u02dc\u00e3\u0081\u00a7\u00e3\u20ac\u0081\u00e4\u00bd\u2022\u00e3\u0081\u00a8\u00e3\u0081\u2039\u00e3\u201a\u201e\u00e3\u201a\u0160\u00e9\u0081\u201a\u00e3\u0081\u2019\u00e3\u0081\u00be\u00e3\u0081\u2014\u00e3\u0081\u0178\u00e3\u20ac\u201a \u00e7\u201a\u00ad\u00e6\u00b0\u00b4\u00e5\u0152\u2013\u00e7\u2030\u00a9\u00e3\u0081\u00af\u00e4\u00b8\u20ac\u00e5\u02c6\u2021\u00e9\u00a3\u0178\u00e3\u0081\u00b9\u00e3\u0081\u00aa\u00e3\u0081\u2039\u00e3\u0081\u00a3\u00e3\u0081\u0178\u00e3\u0081\u2014\u00ef\u00bc\u02c6\u00e8\u00b1\u2020\u00e4\u00bb\u00a5\u00e5\u00a4\u2013\u00ef\u00bc\u009d\u00e8\u00b1\u2020\u00e3\u0081\u00af\u00e9\u00a3\u0178\u00e3\u0081\u00b9\u00e3\u201a\u2039\u00e3\u0081\u00ae\u00e5\u00bf\u2026\u00e9\u00a0\u02c6\u00e3\u0081\u2020\u00e3\u0081\u00aa\u00e3\u0081\u00ae\u00e3\u0081\u00a7\u00ef\u00bc\u2030\u00e3\u20ac\u0081\u00e7\u00a0\u201a\u00e7\u00b3\u2013\u00ef\u00bc\u008f\u00e8\u0153\u201a\u00e8\u0153\u0153\u00e7\u00ad\u2030\u00e4\u00b8\u20ac\u00e5\u02c6\u2021\u00e4\u00bd\u00bf\u00e3\u201a\u008f\u00e3\u0081\u00aa\u00e3\u0081\u2039\u00e3\u0081\u00a3\u00e3\u0081\u0178\u00e3\u0081\u2014\u00e3\u20ac\u0081\u00e4\u00b9\u00b3\u00e8\u00a3\u00bd\u00e5\u201c\u0081\u00e3\u201a\u201a\u00e6\u0153\u009d\u00e3\u0081\u00ae\u00e3\u201a\u00b3\u00e3\u0192\u00bc\u00e3\u0192\u2019\u00e3\u0192\u00bc\u00e3\u0081\u00ab\u00e5\u2026\u00a5\u00e3\u201a\u0152\u00e3\u201a\u2039\u00e5\u00a4\u00a7\u00e5\u0152\u2122\u00e4\u00b8\u20ac\u00e6\u009d\u00af\u00e3\u0081\u00ae\u00e7\u2030\u203a\u00e4\u00b9\u00b3\u00e4\u00bb\u00a5\u00e5\u00a4\u2013\u00e4\u00b8\u20ac\u00e5\u02c6\u2021\u00e9\u00a3\u00b2\u00e3\u0081\u00be\u00e3\u0081\u00aa\u00e3\u0081\u2039\u00e3\u0081\u00a3\u00e3\u0081\u0178\u00e3\u0081\u2014\u00e3\u20ac\u0081\u00e3\u0192\u2022\u00e3\u0192\u00ab\u00e3\u0192\u00bc\u00e3\u0192\u201e\u00e3\u201a\u201a\u00e4\u00b8\u20ac\u00e5\u02c6\u2021\u00e9\u00a3\u0178\u00e3\u0081\u00b9\u00e3\u0081\u00be\u00e3\u0081\u203a\u00e3\u201a\u201c\u00e3\u0081\u00a7\u00e3\u0081\u2014\u00e3\u0081\u0178\u00ef\u00bc\u0081\u00ef\u00bc\u0081<\/p>\n

4HB<\/a> said if you want a snack, they recommend to eat 1 tablespoon full of almond butter or peanut butter (no sugar additive). And I think I had 2 tablespoon full to avoid the urge of eating snack.
\n\u00e3\u0081\u00a9\u00e3\u0081\u2020\u00e3\u0081\u2014\u00e3\u0081\u00a6\u00e3\u201a\u201a\u00e3\u201a\u00b9\u00e3\u0192\u0160\u00e3\u0192\u0192\u00e3\u201a\u00af\u00e3\u0081\u0152\u00e9\u00a3\u0178\u00e3\u0081\u00b9\u00e3\u0081\u0178\u00e3\u0081\u008f\u00e3\u0081\u00aa\u00e3\u0081\u00a3\u00e3\u0081\u0178\u00e3\u0081\u00a8\u00e3\u0081\u008d\u00e3\u20ac\u00814HB\u00e3\u0081\u00af\u00e7\u00b3\u2013\u00e9\u00a1\u017e\u00e3\u0081\u0152\u00e5\u2026\u00a8\u00e3\u0081\u008f\u00e4\u00bd\u00bf\u00e3\u201a\u008f\u00e3\u201a\u0152\u00e3\u0081\u00a6\u00e3\u0081\u201e\u00e3\u0081\u00aa\u00e3\u0081\u201e\u00e3\u20ac\u0081\u00e3\u201a\u00a2\u00e3\u0192\u00bc\u00e3\u0192\u00a2\u00e3\u0192\u00b3\u00e3\u0192\u2030\u00e3\u0192\u0090\u00e3\u201a\u00bf\u00e3\u0192\u00bc\u00e3\u0081\u2039\u00e3\u0192\u201d\u00e3\u0192\u00bc\u00e3\u0192\u0160\u00e3\u0192\u0192\u00e3\u0192\u201e\u00e3\u0192\u0090\u00e3\u201a\u00bf\u00e3\u0192\u00bc\u00e3\u201a\u2019\u00e5\u00a4\u00a7\u00e5\u0152\u21221\u00e7\u00a8\u2039\u00e3\u20ac\u0081\u00e3\u0081\u00aa\u00e3\u201a\u0081\u00e3\u201a\u2039\u00ef\u00bc\u0178\u00e9\u00a3\u0178\u00e3\u0081\u00b9\u00e3\u201a\u2039\u00ef\u00bc\u0178\u00e3\u0081\u00ae\u00e3\u201a\u00aa\u00e3\u0192\u0192\u00e3\u201a\u00b1\u00e3\u0192\u00bc\u00e3\u0081\u00a8\u00e6\u203a\u00b8\u00e3\u0081\u201e\u00e3\u0081\u00a6\u00e3\u0081\u201a\u00e3\u201a\u0160\u00e3\u20ac\u0081\u00e4\u00bb\u0160\u00e9\u20ac\u00b1\u00e3\u0081\u00af\u00e3\u20ac\u0081\u00e3\u0192\u02c6\u00e3\u0192\u00bc\u00e3\u201a\u00bf\u00e3\u0192\u00ab\u00e3\u0081\u00a72\u00e5\u203a\u017e\u00e3\u0081\u00bb\u00e3\u0081\u00a9\u00e3\u20ac\u0081\u00e5\u00a4\u00a7\u00e5\u0152\u21221\u00e3\u0081\u00ae\u00e3\u201a\u00a2\u00e3\u0192\u00bc\u00e3\u0192\u00a2\u00e3\u0192\u00b3\u00e3\u0192\u2030\u00e3\u0192\u0090\u00e3\u201a\u00bf\u00e3\u0192\u00bc\u00e3\u201a\u2019\u00e9\u00a3\u0178\u00e3\u0081\u00b9\u00e3\u0081\u00be\u00e3\u0081\u2014\u00e3\u0081\u0178\u00e3\u20ac\u201a<\/p>\n

Another major rule of 4HB is that you need to eat breakfast within 1 hour of waking. This was a bit tough but we did it!
\n4HB<\/a>\u00e3\u0081\u00ae\u00e5\u00a4\u00a7\u00e3\u0081\u008d\u00e3\u0081\u00aa\u00e8\u00a6\u008f\u00e5\u2030\u2021\u00e3\u0081\u00ae\u00e3\u0081\u00b2\u00e3\u0081\u00a8\u00e3\u0081\u00a4\u00e3\u0081\u00a7\u00e3\u20ac\u0081\u00e6\u0153\u009d\u00e9\u00a3\u0178\u00e3\u201a\u2019\u00e3\u20ac\u0081\u00e8\u00b5\u00b7\u00e3\u0081\u008d\u00e3\u0081\u00a6\u00e3\u0081\u2039\u00e3\u201a\u2030\u00e4\u00b8\u20ac\u00e6\u2122\u201a\u00e9\u2013\u201c\u00e4\u00bb\u00a5\u00e5\u2020\u2026\u00e3\u0081\u00ab\u00e9\u00a3\u0178\u00e3\u0081\u00b9\u00e3\u201a\u2039\u00e3\u0081\u00a8\u00e8\u00a8\u20ac\u00e3\u0081\u2020\u00e3\u201a\u201a\u00e3\u0081\u00ae\u00e3\u0081\u0152\u00e3\u0081\u201a\u00e3\u201a\u0160\u00e3\u0081\u00be\u00e3\u0081\u2122\u00e3\u20ac\u201a \u00e3\u0081\u201c\u00e3\u201a\u0152\u00e3\u0081\u00af\u00e3\u20ac\u0081\u00e5\u00b0\u2018\u00e3\u0081\u2014\u00e5\u00a4\u00a7\u00e5\u00a4\u2030\u00e3\u0081\u00a7\u00e3\u0081\u2014\u00e3\u0081\u0178\u00e3\u0081\u0152\u00e3\u20ac\u0081\u00e3\u0081\u00be\u00e3\u0192\u00bc\u00e4\u00bd\u2022\u00e3\u0081\u00a8\u00e3\u0081\u2039\u00e3\u201a\u201e\u00e3\u201a\u0160\u00e9\u0081\u201a\u00e3\u0081\u2019\u00e3\u201a\u2030\u00e3\u201a\u0152\u00e3\u0081\u00be\u00e3\u0081\u2014\u00e3\u0081\u0178\u00ef\u00bc\u0081<\/p>\n

About the result…
\nSo we weigh ourselves every morning right after you wake up and went to the bathroom. And 1st day of 4HB<\/a>, we measured bicep, thigh, waist and hip size.
\n\u00e3\u0081\u2022\u00e3\u0081\u00a6\u00e3\u0081\u2022\u00e3\u0081\u00a6\u00e3\u20ac\u0081\u00e7\u00b5\u0090\u00e6\u017e\u0153\u00e3\u0081\u00a7\u00e3\u0081\u2122\u00e3\u0081\u0152\u00e3\u0192\u00bb\u00e3\u0192\u00bb\u00e3\u0192\u00bb
\n\u00e3\u0081\u00be\u00e3\u0081\u0161\u00e3\u0081\u00af\u00e3\u20ac\u0081\u00e3\u0081\u00a9\u00e3\u0081\u00ae\u00e3\u201a\u02c6\u00e3\u0081\u2020\u00e3\u0081\u00ab\u00e7\u00b5\u0090\u00e6\u017e\u0153\u00e3\u201a\u2019\u00e8\u00a8\u02dc\u00e9\u0152\u00b2\u00e3\u0081\u2014\u00e3\u0081\u00a6\u00e3\u0081\u201e\u00e3\u0081\u00a3\u00e3\u0081\u0178\u00e3\u0081\u2039\u00e3\u20ac\u201a \u00e6\u00af\u017d\u00e6\u0153\u009d\u00e3\u20ac\u0081\u00e8\u00b5\u00b7\u00e3\u0081\u008d\u00e3\u0081\u00a6\u00e3\u0081\u2122\u00e3\u0081\u0090\u00e3\u0192\u02c6\u00e3\u201a\u00a4\u00e3\u0192\u00ac\u00e3\u0081\u00ab\u00e8\u00a1\u0152\u00e3\u0081\u008d\u00e3\u20ac\u0081\u00e3\u0081\u009d\u00e3\u0081\u00ae\u00e5\u00be\u0152\u00e3\u20ac\u0081\u00e4\u00bd\u201c\u00e9\u2021\u008d\u00e3\u201a\u2019\u00e9\u2021\u008f\u00e3\u201a\u0160\u00e3\u0081\u00be\u00e3\u0081\u2014\u00e3\u0081\u0178\u00e3\u20ac\u201a \u00e7\u00ac\u00ac1\u00e6\u2014\u00a5\u00e7\u203a\u00ae4HB\u00e3\u0081\u00ae\u00e6\u2014\u00a5\u00e3\u0081\u00af\u00e3\u20ac\u0081\u00e4\u00b8\u00a1\u00e8\u2026\u2022\u00e3\u20ac\u0081\u00e5\u00a4\u00aa\u00e3\u201a\u201a\u00e3\u201a\u201a\u00e3\u20ac\u0081\u00e3\u201a\u00a6\u00e3\u201a\u00a8\u00e3\u201a\u00b9\u00e3\u0192\u02c6\u00e3\u20ac\u0081\u00e3\u0081\u009d\u00e3\u0081\u2014\u00e3\u0081\u00a6\u00e3\u0192\u2019\u00e3\u0192\u0192\u00e3\u0192\u2014\u00e3\u0081\u00ae\u00e5\u00a4\u00a7\u00e3\u0081\u008d\u00e3\u0081\u2022\u00e3\u201a\u201a\u00e6\u00b8\u00ac\u00e3\u201a\u0160\u00e3\u0081\u00be\u00e3\u0081\u2014\u00e3\u0081\u0178\u00e3\u20ac\u201a<\/p>\n

How did we do? What do you think? Remember, we did not do any exercise. Well, I did some stretch before bed but it does not count.
\n\u00e3\u0081\u2022\u00e3\u0081\u00a6\u00e3\u0081\u2022\u00e3\u0081\u00a6\u00e3\u20ac\u0081\u00e7\u00b5\u0090\u00e6\u017e\u0153\u00e3\u0081\u00af\u00e3\u0081\u00a9\u00e3\u0081\u2020\u00e3\u0081\u00a0\u00e3\u0081\u00a3\u00e3\u0081\u0178\u00e3\u0081\u00a7\u00e3\u0081\u2014\u00e3\u201a\u2021\u00e3\u0081\u2020\u00ef\u00bc\u0178 \u00e3\u0081\u00a9\u00e3\u0081\u2020\u00e4\u00ba\u02c6\u00e6\u00b8\u00ac\u00e3\u0081\u2022\u00e3\u201a\u0152\u00e3\u0081\u00be\u00e3\u0081\u2122\u00e3\u0081\u2039\u00ef\u00bc\u0178 \u00e8\u00a6\u0161\u00e3\u0081\u02c6\u00e3\u0081\u00a6\u00e3\u0081\u00be\u00e3\u0081\u2122\u00e3\u0081\u2039\u00e3\u20ac\u0081\u00e7\u00a7\u0081\u00e3\u0081\u0178\u00e3\u0081\u00a1\u00e3\u20ac\u0081\u00e3\u0081\u201c\u00e3\u0081\u00ae\u00e9\u00a3\u0178\u00e4\u00ba\u2039\u00e3\u0081\u00ae\u00e8\u00a6\u008f\u00e5\u02c6\u00b6\u00e3\u0081\u00a0\u00e3\u0081\u2018\u00e3\u0081\u00a7\u00e3\u20ac\u0081\u00e9\u0081\u2039\u00e5\u2039\u2022\u00e5\u2026\u00a8\u00e3\u0081\u008f\u00e3\u0081\u2014\u00e3\u0081\u00a6\u00e3\u0081\u00be\u00e3\u0081\u203a\u00e3\u201a\u201c\u00e3\u20ac\u201a \u00e5\u00af\u009d\u00e3\u201a\u2039\u00e5\u2030\u008d\u00e3\u0081\u00ab\u00e3\u20ac\u0081\u00e3\u201a\u00b9\u00e3\u0192\u02c6\u00e3\u0192\u00ac\u00e3\u0192\u0192\u00e3\u0192\u0081\u00e3\u0081\u00a8\u00e3\u0081\u2039\u00e3\u0081\u00af\u00e3\u0081\u2014\u00e3\u0081\u00be\u00e3\u0081\u2122\u00e3\u0081\u0152\u00e3\u20ac\u0081\u00e9\u0081\u2039\u00e5\u2039\u2022\u00e3\u0081\u00ae\u00e3\u0081\u2020\u00e3\u0081\u00a1\u00e3\u0081\u00ab\u00e5\u2026\u00a5\u00e3\u201a\u2030\u00e3\u0081\u00aa\u00e3\u0081\u201e\u00e3\u0081\u00a7\u00e3\u0081\u2014\u00e3\u201a\u2021\u00e3\u0081\u2020\u00e3\u20ac\u201a<\/p>\n

Stay tune, I will let you know the result next!
\n\u00e6\u00ac\u00a1\u00e3\u0081\u00ae\u00e3\u0192\u2013\u00e3\u0192\u00ad\u00e3\u201a\u00b0\u00e3\u0081\u00a7\u00e3\u20ac\u0081\u00e7\u00b5\u0090\u00e6\u017e\u0153\u00e3\u0081\u0160\u00e4\u00bc\u009d\u00e3\u0081\u02c6\u00e3\u0081\u2014\u00e3\u0081\u00be\u00e3\u0081\u2122\u00ef\u00bd\u017e\u00ef\u00bc\u0081\u00e4\u00b9\u017e\u00e3\u0081\u2020\u00e3\u0081\u201d\u00e6\u0153\u0178\u00e5\u00be\u2026\u00ef\u00bc\u0081<\/p>\n

Mrs. H<\/p>\n","protected":false},"excerpt":{"rendered":"

We decided to do 4HB Diet and I needed to make the meal plan for this week. \u00e3\u0192\u20ac\u00e3\u201a\u00a4\u00e3\u201a\u00a8\u00e3\u0192\u0192\u00e3\u0192\u02c6\u00e3\u201a\u2019\u00e3\u0081\u2122\u00e3\u201a\u2039\u00e3\u0081\u00a8\u00e6\u00b1\u00ba\u00e3\u201a\u0081\u00e3\u0081\u0178\u00e3\u0081\u2039\u00e3\u201a\u2030\u00e3\u0081\u00ab\u00e3\u0081\u00af\u00e3\u20ac\u0081\u00e3\u0081\u2014\u00e3\u0081\u00aa\u00e3\u0081\u201e\u00e3\u0081\u00a8\u00e3\u0081\u00ad\u00e3\u0192\u00bb\u00e3\u0192\u00bb\u00e3\u0192\u00bb 4HB\u00e3\u0192\u00bb\u00e3\u0192\u00bb\u00e3\u0192\u00bb \u00e3\u0081\u00be\u00e3\u0081\u0161\u00e3\u0081\u00af\u00e3\u0192\u00a1\u00e3\u0192\u2039\u00e3\u0192\u00a5\u00e3\u0192\u00bc\u00e4\u00bd\u0153\u00e3\u201a\u0160\u00e3\u0081\u2039\u00e3\u201a\u2030\u00ef\u00bc\u0081 4HB actually encourages you not to have creative meal plan. They recommend you to eat the same meal over and over so that you don’t have to take time to think about meal plan = […]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[8,19,199,37],"tags":[161,105,104,106],"_links":{"self":[{"href":"http:\/\/zachisstillhungry.com\/wp-json\/wp\/v2\/posts\/941"}],"collection":[{"href":"http:\/\/zachisstillhungry.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/zachisstillhungry.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/zachisstillhungry.com\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"http:\/\/zachisstillhungry.com\/wp-json\/wp\/v2\/comments?post=941"}],"version-history":[{"count":1,"href":"http:\/\/zachisstillhungry.com\/wp-json\/wp\/v2\/posts\/941\/revisions"}],"predecessor-version":[{"id":3446,"href":"http:\/\/zachisstillhungry.com\/wp-json\/wp\/v2\/posts\/941\/revisions\/3446"}],"wp:attachment":[{"href":"http:\/\/zachisstillhungry.com\/wp-json\/wp\/v2\/media?parent=941"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/zachisstillhungry.com\/wp-json\/wp\/v2\/categories?post=941"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/zachisstillhungry.com\/wp-json\/wp\/v2\/tags?post=941"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}