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The ‘You Are Not A Fit Person’ Diet in a nutshell

November 21, 2018

It has been a long time since I have posted here. I don’t have a lot of excuses for my absence, just living life and raising two amazing daughters. In any case, there is a lot to catch up on. Before I do that though, I have been meaning to post a simple explanation of the diet portion of the ‘You Are Not A Fit Person’ book. It is quite simple and in that it is amazingly powerful.

I remember it by a simple monicker, 4 x 4 x 4, but that doesn’t quite capture it. Also, the book contains so much more than just diet recommendations. Fit people are Not fit solely because they eat well, they are fit because they know what to eat, how to exercise, how to make sure that they exercise, how to plan, how to make goals and achieve them, etc. All of this is in the book. The diet is here though.

The 4 x 4 x 4 diet:

Eat 4 meals a day.

Each meal should be 400 calories. Each meal should be 1/4 of your daily calories. For an average male at about 5’9″ you would want to eat 1600 calories a day to lose weight.

Every meal should be 4 hours apart. Eat at 8am, 12:00 noon, 4pm, and 8pm.

4 meals, 400 calories, every 4 hours.  4 x 4 x 4.



Easy home cooked meal of 4 oz. of steak with asparagus and canned peas. About 400 calories.

You can modify the timing if you get up later or earlier.  I eat within an hour of getting up.   I go to bed around 11:30 so I am in bed before 4 hours after my last meal, so I am not hungry before bed.  Make sure you go to bed within 4 hours of your last meal, or modify your diet plan to make this happen.  THE ONE THING THIS DIET ACHIEVES above all else is that it keeps you from feeling hungry.

I am a 5′-8″ tall 49 year old male.  1600 calories is a good diet amount of calories for me (I probably burn about 2000 to 2400 calories a day, but everything is an estimate).  Modify the amount of calories based on who you are.   In general women need about 400 less calories a day than men.   Modify the calories per meal based on how you feel and your weight loss.  You can slow this down if you are more likely to stick with it.  This is a completely maintainable lifestyle.  For this to work for you, you have to monitor it and adjust it, but this is very easy to do.

Last Notes (Sorry, there are a lot):

  1. Because all meals are 400 calories (or your modification of it) you can eat any meal at any time.   This makes your life so much easier.  Prepared meals can be eaten for breakfast, for supper, for dinner…  The possibilities are endless.
  2. Because all meals can be the same, make a list of go to meals.  I will include some of mine below.  Oatmeal with pan fried Black Forest ham, dinner sausage with a piece of toast, a tuna fish sandwich, a piece of avocado toast, soup and a piece of toast, Greek Salad, 4 oz of any meat with vegetables… the list goes on.
  3. When you are developing your go to meals measure accurately and check calories online.  Once you have a good idea of what a meal has to be, then you can just prepare it.  Accuracy and diligence will be your friend here.
  4. I call the 4:00 meal supper and the 8:00 meal dinner.  Naming is difficult with 2 dinners.  Linner would work for the 4:00 one.  Use whatever you like.  Post any interesting names you come up with in the comments.
  5.  You can eat anything you like for your meal as long as it fits the 400 calories (or modified amount), but remember, sugary foods will likely trigger an addictive reaction in you, making it harder to stay away from them.  Smaller meals will make it harder to not end up hungry before your next meal.  You can make a meal bigger by adding a lot of low calorie vegetables.  Keeping your starches limited will allow you to eat more volume.
  6. MAKE SURE TO EAT EVERY MEAL, especially early on.  Later, after 3 or so months of succeeding with this method, you can modify your consumption down if you need to continue to lose weight.  Early on though, you need to eat every meal.  Sometimes you won’t be hungry when you eat, but that is the point and that is when you will feel the success.  You stop eating out of a response to your body, instead you eat for fuel.
  7. You are not eating to feel full.  You won’t at 400 calories.  But 5 to 10 minutes after eating you won’t feel hungry.  In fact you won’t feel anything at all, and that is the point.  You have to break the connection with hunger and eating and fullness and stopping.
  8. A typical 8 oz steak meal in any restaurant can be converted into 2 meals.  Order it with no potato or starch and extra seasonal vegetables.  As soon as it arrives cut the steak in half and divide the vegetables into 2 equal parts.  Eat one half the steak and  one pile of vegetables for this meal and package up the other half for your next meal.
  9. The packaging method works exceptionally for your 4 o’clock meal, especially if you work in an office environment.  Your lunch supplies your Supper.  Just heat it up in the microwave at 4.
  10. This is especially functional if you have a family you take care of and work.  You get home at 6 let’s say.  That gives you 2 hours to talk with the family, get homework set up, go over your expectations for the rest of the day and then start dinner.  You can have a 4:00 meal in the fridge for the kids when they get back from school and everyone can relax and share an amazing dinner together.
  11. Make as many meals in advance.  I cook up a dozen dinner sausages (they custom make their own at most grocery stores around my house these days, but you can always get Johnsonville Brats.  Mild Italian is excellent, but there are many flavours to experiment with).   I cook them banger style (over low heat, turning regularly in a frying pan for about an hour) while I am cleaning the kitchen and putting stuff away on Sunday, but can be done any time.  Then I put them in the fridge and 45 seconds in a microwave in the morning I have a meal ready to go.  Dinner sausages also have much lower amounts of fat then breakfast sausages.

Please feel free to post your meals below if you come up with some good ones.  Also, let me know about your successes.  BTW, the meal in the feature image at the top is 4 0z of Filet Mignon (232 calories) with 3 large asparagus spears (12 calories), 3 baked potato wedges (70 calories), 1 pearl onion (7 calories) and 1 tablespoon Bernaise sauce (88 calories).  A total of 409 calories.


Amazing Poke Bowl made by my daughter Taylor.  Some dressing, some edamame, a half an avocado and some marinated Sushi grade tuna make up the calories on a huge bed of lettuce.  Amazingly large meal that is 400 calories.  

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