Posts tagged build muscle fast
In honor of the timely release of the forthcoming book The 4-Hour Body, by author, speaker & lifehacker Tim Ferriss; I’m going to have another go at his experiment he publicly posted in 2007 titled “From Geek to Freak: How I Gained 34 lbs. of Muscle in 4 Weeks.”
Though Tim was formerly a wrestler and a solid mesomorph body type, he had stepped away from his strenuous workout plans to slim down while training to compete in a tango competition in Argentina. From that training, he had dwindled down to 146 Lbs.
So after returning to the US, he studied muscular hypertrophy and set out to gain as much muscle mass as possible in 30 days.
4 thirty-minute workouts and 30 days later, he had gained a total of 34 LBS OF MUSCLE.
After reading that, I thought to myself, “hmm… that’s pretty cool; what if I could do at least 25% of that? That would be worth it. So I did and set out for 30 days of kicking my own butt physically. I’ve never done anything like it before. (more…)
If you know Tim Ferriss and his “Geek to Freak” Experiment, you will read that he was able to loose 3 lbs of fat and gain (back +) 34 Lbs of muscle by working out a total of 8 x 30 minute lifting sessions over the course of 30 days.
I have commented back to Tim on his blog and instead of going into all of it here, I will copy my post on his blog here:
Link to Tim Ferriss’ post that I commented on.
First off, let me say that I always hated going to the gym. I never considered myself an athlete. I was never muscular and didn’t go out for sports in school. Pretty much stayed away from athletics my whole life.
I followed this plan as best as I could read from the initial blog post and your updates for exactly 30 days. There were some questions I had about amounts of each supplement, but it seemed to work the way I did it.
Since I had not worked out for years or even jogged for 15 years, I didn’t ramp up enough to get the most out of my first two or three workouts.
Here are my stats:
Weight: 182.8Lbs 181.7 Lbs
Caliper Fat Pinch:
Chest: 22mm 20.5mm
Abdomen: 34.5mm 25mm
Thigh: 24mm 22mm
Waist: 34in 32.5in
Abdomen: 36.25in 34.75
Thigh: Right (32 inches up)
Unflexed 21.5in 21.25in
Unflexed 12in 12.25in
Flexed 13.5in 14in
Shoulders: 46.75in 47.25in
Flexed 41.5in 40.50in
Unflexed 40.5in 39.75in
Body Fat: 24% 17.9%
43.9 Lbs of Fat 32 Lbs of Fat
139 Lbs Lean 149 Lbs of Lean
Just wanted to note that my 30 days (From G2F experiment) ended on Wednesday. Overall, I am very happy with the visible results and the increased energy. I am actually continuing with the program in a modified way starting on the 15th of November 2009. About ¾ of the way through I found a couple exercises that accelerated the results and unfortunately, I experienced food fatigue and didn’t get the calorie intake that I should have during the second half – e.g. I could have had even better results.
30 day totals:
Total time at gym: 6Hours 5Minutes
Weights in motion: 2 Hours 6 Minutes
Number of lifting sessions/days: 8
Cardio: walk 23 min, jog 7 min 6 days a week
Every snack, meal, protein shake, supplement was recorded
Every lift duration, weight and reps were recorded
I am making plans to modify the program and do a second run at it starting November 15th.
Just a personal thanks to you Tim for making this public. My chiropractor (a 3x Ironman, U.S. National Greco Roman Wrestling Team, Wisconsin Golden Gloves runner-up, National Rugby Team and marathon runner) and a famous personal trainer friend who humored me and took my before and after measurements accurately, were truly amazed at these results.
It is one thing to drop weight for a weigh in, but to drop that much fat and gain that much lean muscle mass in 2 hours and 15 minutes of lifting and walking every morning for 30 minutes is another.
Tim, you really have something here and I am telling everyone about what you have. It is hard to see my friends struggle so much and face so much discouragement by overworking to lose weight and gain muscle mass.
If you need any assistance with other methods or want any records, just let me know!
P.S. The turkey-bean chili with tuna and mac is fantastic. Highly recommended.
Much more to come…