Comments on: From Geek to Freak: How I Gained 34 lbs. of Muscle in 4 Weeks http://www.fourhourworkweek.com/blog/2007/04/29/from-geek-to-freak-how-i-gained-34-lbs-of-muscle-in-4-weeks/ Tim Ferriss's 4-Hour Workweek and Lifestyle Design Blog Sun, 21 Mar 2010 16:32:45 +0000 http://wordpress.org/?v=2.9.2 hourly 1 By: Lasse http://www.fourhourworkweek.com/blog/2007/04/29/from-geek-to-freak-how-i-gained-34-lbs-of-muscle-in-4-weeks/comment-page-2/#comment-64012 Lasse Tue, 09 Mar 2010 12:20:52 +0000 http://www.fourhourworkweek.com/blog/2007/04/29/from-geek-to-freak-how-i-gained-34-lbs-of-muscle-in-4-weeks/#comment-64012 I've been doing this program for the last four weeks. The first week I tried to get 5000 calories by only eating what you suggest on bodybuilding.com, but I just couldn't swallow that much, so for the last three weeks I've been on GOMAD as well, thus getting +5000 calories. My weight has increased from 77.8 kg to 85.8 kg - that's 8 kg gained. My measurements, before and after in cm: Biceps flexed: 33.3 to 36 Chest: 97 to 100.5 Thigh: 58 to 61.5 Shoulders: 117 to 122.5 Lower arm: 29 to 30 Waist: 83 to 90 Hips (ass at widest): 98 to 100.5 Calves: 38 to 38 Before and after pictures: http://i.imagehost.org/0637/beforeafter.jpg Unfortunately I don't have measurements of bodyfat before and after, but I think it's pretty clear from the pictures and from the increased waist size that I have gained fat. Might be because of the GOMAD? Besides GOMAD I ate quinoa, rice, whole wheat pasta, tuna, pork, chicken, lentils, beans and oat meal. I supplemented with B-vitamins for breakfeast and before bed, as well as lipoic acids and chromium for all meals. I ate four times a day. (I have decided to allow myself to eat other things as well now. I've gotten sick of eating the same few things every day for a month...) For the first two weeks, I worked out three times a week. Each workout lasted about 45 minutes. For the last two weeks I've been doing only two workouts each week. I have a casein protein shake after workout. I do the exact same exercises each time as suggested by Tim on bodybuilding.com: Pullover + Bent row Shoulder-width leg press Pec-deck + weighted dips Leg curl Reverse thick-bar curl (purchase cut 2" piping from Home Depot if needed) Seated calf raises Manual neck resistance Machine crunches I'm pretty sure I have gained muscle because I use heavier weights for my workouts, but I'm a little concerned about the extra fat. Is the increased amounts of fat to be expected, and I will just have to cut it off with cardio later? Suggestions and feedback is very much appreciated. I’ve been doing this program for the last four weeks. The first week I tried to get 5000 calories by only eating what you suggest on bodybuilding.com, but I just couldn’t swallow that much, so for the last three weeks I’ve been on GOMAD as well, thus getting +5000 calories.

My weight has increased from 77.8 kg to 85.8 kg – that’s 8 kg gained.

My measurements, before and after in cm:

Biceps flexed: 33.3 to 36
Chest: 97 to 100.5
Thigh: 58 to 61.5
Shoulders: 117 to 122.5
Lower arm: 29 to 30
Waist: 83 to 90
Hips (ass at widest): 98 to 100.5
Calves: 38 to 38

Before and after pictures: http://i.imagehost.org/0637/beforeafter.jpg

Unfortunately I don’t have measurements of bodyfat before and after, but I think it’s pretty clear from the pictures and from the increased waist size that I have gained fat. Might be because of the GOMAD?

Besides GOMAD I ate quinoa, rice, whole wheat pasta, tuna, pork, chicken, lentils, beans and oat meal. I supplemented with B-vitamins for breakfeast and before bed, as well as lipoic acids and chromium for all meals. I ate four times a day. (I have decided to allow myself to eat other things as well now. I’ve gotten sick of eating the same few things every day for a month…)

For the first two weeks, I worked out three times a week. Each workout lasted about 45 minutes. For the last two weeks I’ve been doing only two workouts each week. I have a casein protein shake after workout.

I do the exact same exercises each time as suggested by Tim on bodybuilding.com:
Pullover + Bent row
Shoulder-width leg press
Pec-deck + weighted dips
Leg curl
Reverse thick-bar curl (purchase cut 2″ piping from Home Depot if needed)
Seated calf raises
Manual neck resistance
Machine crunches

I’m pretty sure I have gained muscle because I use heavier weights for my workouts, but I’m a little concerned about the extra fat. Is the increased amounts of fat to be expected, and I will just have to cut it off with cardio later?

Suggestions and feedback is very much appreciated.

]]> By: Tim Ferriss http://www.fourhourworkweek.com/blog/2007/04/29/from-geek-to-freak-how-i-gained-34-lbs-of-muscle-in-4-weeks/comment-page-2/#comment-63897 Tim Ferriss Mon, 08 Mar 2010 10:09:57 +0000 http://www.fourhourworkweek.com/blog/2007/04/29/from-geek-to-freak-how-i-gained-34-lbs-of-muscle-in-4-weeks/#comment-63897 Coming in Sept 2010 :) Coming in Sept 2010 :)

]]> By: Jake http://www.fourhourworkweek.com/blog/2007/04/29/from-geek-to-freak-how-i-gained-34-lbs-of-muscle-in-4-weeks/comment-page-2/#comment-63891 Jake Sun, 07 Mar 2010 23:52:53 +0000 http://www.fourhourworkweek.com/blog/2007/04/29/from-geek-to-freak-how-i-gained-34-lbs-of-muscle-in-4-weeks/#comment-63891 On one of these 4HWW posts you talked about a book you were writing about how to "hack" the human body for better performance. Has this book ever been finished/released? On one of these 4HWW posts you talked about a book you were writing about how to “hack” the human body for better performance. Has this book ever been finished/released?

]]> By: Christoph Dollis http://www.fourhourworkweek.com/blog/2007/04/29/from-geek-to-freak-how-i-gained-34-lbs-of-muscle-in-4-weeks/comment-page-2/#comment-63853 Christoph Dollis Sat, 06 Mar 2010 14:07:12 +0000 http://www.fourhourworkweek.com/blog/2007/04/29/from-geek-to-freak-how-i-gained-34-lbs-of-muscle-in-4-weeks/#comment-63853 Starting next week I am going to follow a hybrid of Tim's advice combined with Doug McGuff, M.D.'s "Body by Science" teachings and embark on my own version of this experiment, but more radical insofar as I'll do 1 workout a week (plus any other activity which appeals to me at the time). Yes, <a href="//christophdollis.com/Declare/Web/Wealth_Blueprint.html" rel="nofollow">my initial couple dozen weeks' progress <em>will</em> be slower,</a> but so will my time invested. Further it will be much longer before I hit a plateau and have to reduce frequency as Tim advises will become necessary. Mostly, I can do other interesting personal projects that also appeal to me on the other days of the week: 1 per day as it happens. I'll report back in a year on the outside, sooner if it's going well. Starting next week I am going to follow a hybrid of Tim’s advice combined with Doug McGuff, M.D.’s “Body by Science” teachings and embark on my own version of this experiment, but more radical insofar as I’ll do 1 workout a week (plus any other activity which appeals to me at the time).

Yes, my initial couple dozen weeks’ progress will be slower, but so will my time invested. Further it will be much longer before I hit a plateau and have to reduce frequency as Tim advises will become necessary.

Mostly, I can do other interesting personal projects that also appeal to me on the other days of the week: 1 per day as it happens.

I’ll report back in a year on the outside, sooner if it’s going well.

]]> By: Tim Ferriss http://www.fourhourworkweek.com/blog/2007/04/29/from-geek-to-freak-how-i-gained-34-lbs-of-muscle-in-4-weeks/comment-page-2/#comment-63820 Tim Ferriss Fri, 05 Mar 2010 09:58:10 +0000 http://www.fourhourworkweek.com/blog/2007/04/29/from-geek-to-freak-how-i-gained-34-lbs-of-muscle-in-4-weeks/#comment-63820 Hi Christoph, I no longer consume casein isolate. I believe that most proteins are best consumed from whole food sources. There are just too many things we have yet to identify that work in conjunction with the protein we're so eager to hack out and make taste like chocolate :) Good comment. Kudos. Tim Hi Christoph,

I no longer consume casein isolate. I believe that most proteins are best consumed from whole food sources. There are just too many things we have yet to identify that work in conjunction with the protein we’re so eager to hack out and make taste like chocolate :) Good comment. Kudos.

Tim

]]>