build muscle

Back in March 2009 I was surfing the Internet looking for new ideas on how to loose weight and I stumbled upon Tim Ferris' blog. As they say the rest is history... Fall 2007 December 2008 at 348 Pounds December 2010 at 260 Pounds Here is a pic that I took last weekend Right now I am about 5 pounds or...

Here's my final results of my 4-week adventures in Geek to Freak-Land. It's been a crazy month of pill-popping milk guzzling protein overdosing and iron-pumping and loved every moment of it all. Last night just in time for my 1-month anniversary I finally was able to my goal to complete 1 pull-up from a dead hang wit...

I am done with 30 days Laura's sixpack'd sprint. Sure photos look good and all but what they did not told me is that I will feel like million bucks. I wIll take week off and then repeat whole thing. In Laura I believe. For those that dont know what i am talking about read here http//4hourpeople.com/question/2667/s...

I'm 7 weeks in and have lost 2 inches on my waist 7 lbs on the scale and the results are noticeable. They're not drastic changes but noticeable. So why am I doubting that this SCD along with the Building the Perfect Posterior is working? I look at my 'before picture and it's not that different' but clothes fit better peopl...

Hi all- In the last 3 years through various diet/exercise methods before 4HB/SCD including South Beach and just general increased exercise Ive lost over 65 pounds. However generally Ive been stalled for the last 2 years with one random 15 pound loss in about 2 months in the middle of those 2 years. In the las...

I've been avoiding looking at the before photos but I'm at the point where I want to to avoid backsliding during the new year. I'm not doing the scary underwear photos in case people I know stumble across them and I don't have the full dramatic changes of some of you but I'm happy with the changes I've seen since I started...

I was on the 4 hour body quest but I suppose I wasnt too consistent or committed. I saw the weight loss but but I plateau after cheat day. This time around I'm heading for a weekend trip with a couple of my boyfriend's friends. I want to feel good about myself around them cos I don't want them to think that my boyfriend is a...

Stats Added 120 Day Pic 120 Days Later Weight 219 to 195.4 Waist 42 to 39 inches. Hips 44 to 42 inches. Bodyfat 27 to 19 Details I followed the SCD pretty closely. For breakfast I have egg whites beans and some vegetable. I eat a small lunch nice sized dinner and drink about 3 liters of water per day. I have cof...

Can I adapt any of the weight training exercises at home so I don't have to join a gym? If so what are some good alternatives to the gym exercises. I have limited equipment just barbells and a pull-up bar. Thanks!

So i started at 200lbs before starting the four hour body. I didn't measure my body fat just because for one I totally believed that this diet would work and also I could tell i was losing body fat just by the way my clothes started to fit. My first mistake i made on this diet was doing steak for lunch and beef for dinner ...

So far I've been working out twice a week for 30 minutes as the book says but I feel like I'm not exercising at ALL and worried I might get fat/lose the muscle I built up. Can I go more often?

Hello all! This is my first week on the slow carb diet but I love it! I feel spoiled by the diet since I've been fitness/health conscious for the past 6-7 years and now realize that I've been doing too much cardio and not enough lifting. I've never been toned and have never had a low bf so that's what my main focu...

I began my journey on January 8 2012. On that day I weighed 271.2 pounds and my fasting blood glucose routinely ranged between 140 and 160. I have been faithful the the SCD since that day and I am pleased to report that my weight this morning was 237.8 pounds and my load glucose fasting or not is never above 109 and is ...

I wonder if P90X is considered an acceptable form of exercise with respect to the 4HB. Any thoughts?

Hey guys I'm trying to keep a reasonable amount of lean muscle mass on my fairly slim frame. Been doing primarily CrossFit training and Wing Chun to keep fit/sane. However I love to run and where possible compete in shorter races 5k 10k - how much should I be running and what time of day is best?

I have a picture of myself from May 2011 red sports bra - and then the other picture in the black is from Nov. 6th 5-6 months later tell me- do you see a difference???? i don't think i have really lost lbs.... but hoping there has been change in my abs .. ... arms look better but also maybe i was flexing more? i have...

Something I've been curious about for a while is how the body recovers after an intense workout geared toward hypertrophy not given enough food or sleep afterward. If the muscles are sore and recovering/healing would this mean it would just take longer for total recovery? Physiologically what happens? Do the muscles reve...

Holy I just found out some very disturbing information apparently you don't get a cheat day on Occam's http//4hourpeople.com/answer/1908/do-i-get-a-cheat-day-on-occams-answer-by-shawngmarincas You're actually supposed to do a 'reverse' cheat day where you eat only 50 of your calories. Thankfully I only made this ...

I started this journey on January 3 2011. I was at 165 lbs and 24.7 body fat. My waist measured 35 inches. On Friday 4/22/2011 I was 152 lbs and 6.4 body fat as measured by DEXA Scan. My waist is now 28.5 inches. I just finished a 2 month round of PAGG and am currently on a break from that. I plan on changing m...

I've reached my goal weight now minus the 5lbs of water retention I still have from cheat day I initially gained 13lbs so I can expect to be pre-cheat by Monday at the latest and I'm happy with my 'skinniness'.. But I think I look bordering on anorectic because I have barely any muscle bulk especially not on my arms a...

What's the best post-workout protein shake you've ever used and why is it your favorite? Mine is the chocolate SYNTHA-6 shake not the mix. The shake has 40g of lean protein and only 2g of sugar but the best part is that it actually tastes like a real chocolate milkshake unlike stuff like Muscle Milk which tastes like chem...

For those of you in the muscle building phase and following Geek-to-Freak or Occam's protocol I recommend taking before & after photos to track your results. I'm ecstatic about my results I started the Geek-to-Freak protocol only 12 days ago after successfully losing 15lbs in 3 weeks from the slow-carb diet and check me ...

For those trying to gain mass or simply burn fat I thought I'd put together a cheat sheet of the Geek to Freak routine with all the videos / supplements / diet Diet To gain mass follow the Occam's feeding diet slow carb plus potatoes/rice. To burn fat just eat the slow carb diet and rest 30 seconds between exercises...

Does anyone out there have a video Youtube etc of the proper technique? Or would someone be willing to post one? I know I'm not the only one who might be wondering if they're doing it right.

Greetings 4HB People So I'm on the second week of the 4hb. I ate cookies and pizza on cheat day and have been following the diet as close as my budget allows. Ok I cheated with popcorn a bit. I don't do the scale thing because I gain muscle fast and I know that you gain weight on cheat day so I take pictures a few tim...

Which program is better Occam's or Geek to Freak? I want to build muscle fast but only have time about twice a week to work out. And I work 9-5 so it's harder to diet. Which workout will get me the most results the fastest with the least amount of diet restrictions?

I want to work out more frequently so I can get bigger faster but I'm always waiting for my muscles to recover. How can I speed up my muscle recovery time? There must be some supplements designed for this.

Is there's a special recipe adapted to women for the protein shake? As soon as I started taking it I got fatter the next morning. Then I found out it had 975 calories which is 450 calories for breakfast alone plus my breakfast no wonder! Anyway should I be skipping breakfast altogether and just having the protein shake? ...

Hi Just started the 4 hour body plan a couple of days ago and was wondering if the progress is slower for some people. I am 5 ft 7 and weigh 129 and it is REALLY hard for me to drop weight. I have been mainly eating vegetables an fruit and still haven't lost much. Going to start the before and after photos today. 3 day...

I've been on the OP diet for over 6 weeks and gained about 18lbs then I switched to SCD losing 8-9lbs fairly quickly 3 weeks. The reason was that I gained a lot of FAT during the Occam's Feeding and I was doing it wrong I totally overlooked the part where it said follow the SCD starch. Thank goodness the SCD got my BF ...

Has anyone ever been doing the swings and thought target is XX and when they get to a few before start feeling the burn make the target and have a moment of self praise for doing a great job?? I did for the first few weeks starting by doing 3 x 30 swings...thinking it was tough going then one day decided to see if I co...

here we go! 9/12 L arm 13 R arm 13 W 37 L leg 26 R leg 26 H 43.5 10/12 L/r arms 12 W 31 L/r legs 24.5 H 41 One month down 13.5 total body inches!!

I have now completed my first 30 days on the Slow Carb Diet which I have done strictly. Well its hardly the claimed 20lbs in 30 days that's for sure Starting Weight 88Kg Ending Weight 83.8Kg Total loss is around 9lbs - which is I guess what you could manage on most diets. broken down by weeks my results are Week 1 ...

This is a rhetorical question actually that has an answer. I have been scratching away for 5 weeks to whittle away a measly 3 pounds. Hovering at one weight for days then dropping a smidge then hovering again etc etc. At that time 5 wks ago I was at a happy 33.6 BF down from an initial 40.7. Good reason to be hap...

Hello all Well it has been a long thought provoking week. I still want to lose weight and was thinking of doing the SCD for another month but I decided that it might be worth trying OP because 1. It would break up my fat loss into spurts over time... I wonder how good is it if I lose 30lbs in 2 months? Lost 14.2 lbs l...

What are you supposed to eat while doing Occam's protocol? In the slow-carb section it says no milk or rice but in Occam's section there's all this stuff about milk bananas and macaroni.

I'm a little unsure about how to begin Occam's Protocol's exercises. Here's what I did on Day 1 let me know if this is right. Close-grip supinated pulldown - Trial weights performed 5-rep sets with a minute between each increasing weight by 10lbs until I couldn't complete 5 reps. Then took the previous weight I could do ...

I want to do the Geek to Freak and am confused as to which supplements to take. 4HB describes Occam's Prescriptions pg 208 and then another set of supplements on Geek to Freak pg 186. Which one should I follow?

Sorry that's the best title I could come up with. LOMAD. Liter of Milk a Day. Have you done it? Did your BF increase stay the same.... OR did it drop? GOMAD. Gallon of Milk a Day Did you do it without puking? Photos would be a great help! not of the puking-- of your body changes!! sickos

salvame New Post Double Cheat Day - 10 lb gain UPDATE April 11 2011 Slow Carb Diet - Daily Diet http//tinyurl.com/6gzmpsv Cheat Day Diet http//tinyurl.com/6kfnw4e UPDATE April 7 2011 Just came back this morning from my first official Bod Pod session. I have been dearly misinformed with my bod...

Take this how you would like but my girlfriend is currently going to school for massage therapy and one of her teachers who is also my chiropractor ironically was discussing creatine's impact on the body in their myology II class yesterday. Long story short he said to not take it for more than 1-2 months at a time an...

I've been doing Occam for about a week now and had my first B workout yesterday. After finding my starting weight for the leg press I did my my 5/5 set to failure and as I almost reached failure a massive headache popped in my head literally like an explosion. I had to stop my workout as it was unbearable. Any explanation ...

I moved to France from LA last June. I think I was around 285/290. After 3 months in France I had lost about 10-15lbs. I was walking a lot more and drinking not nearly as much soda. I realize that soda was probably a huge problem. I wasn't drinking 2 liters a day or anything but the idea of not having free refills during a m...

Thank you LauraCox for posting the Geek-to-Freak at Home challenge. Combining that routine with the Occam's Protocol food and supplements has made a noticeable difference in my body in just 10 days. May 30 after first workout June 10 after fourth workout Can't wait to see what I look like after 30 days!

Since Ramadan starts after tomorrow i need advice from anyone that would know/recommend a training/diet regiment that could work in order to maintain my current program. Ramadan is a month of fasting from sunrise to sunset. No water no food all day. So i need to fit all meals and workouts from sunset to sunrise. Check my p...

Hi guys I just had to write a small blog post about this I mean Tim Ferris is a true genius. After following the SCD for 2 months straight I've been able to lose 7kg - and those are really good results for my expectations. Next I decided to try and see if Occam's protocol also works - and it does. It was a 25 days ...

I have a small frame and want to build muscle mass but I'm not sure whether females should take creatine or not? I heard it only adds water weight to your muscles is that true? I don't want to look all bloated! I want to look like this Update I started taking creatine 10 days ago and I've noticed a dramatic difference...

Good idea or bad idea? Thanks!

So I need my wisdom teeth taken out this Friday. Wish me luck I hate surgery... In the meantime I'm going to halt my Occam's protocol diet due to the recovery. Anyone have any advice/words of wisdom no pun intended for me? I'm two weeks into Occam's seeing good results so far. I will probably just add on a fifth week to...

Don't weigh yourself right before or during your period! I made this mistake today and it felt frustrating that I had basically followed the eating plan all week and the weight on the scale was the same number as last week. However I just started my period yesterday and women can have a water weight gain of anywhere fr...