Geek to Freak Cheat Sheet
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:
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.
Morning: NO-Xplode (2 scoops, every day except Sunday), 500 mg Slo-Niacin/timed-release niacinamide
Before each meal: 200 mcg Chromium polynicotinate , alpha-lipoic acid
Prior to bed: policosanol (23 mg), ChromeMate (200 mcg), alpha-lipoic acid (200 mg), Slo- Niacin (500 mg)
On workout days:
Pre-workout: BodyQUICK (2 capsules 30 mins. prior)
Post-workout: 30 g micellar casein protein
-Warm up before each exercise with prep set (3 reps at 60% of the target weight at a 1/2 cadence: 1 second up, 2 down)
-Do 2-10 of these exercises for 80–120 seconds of total time until failure.
-5 seconds up & 5 seconds down
-Rest at least three minutes between exercises
-Try to exercise all joints and increase recovery time as you get stronger.
1. Pullover + Yates Bent Row (no rest between sets)
2. Shoulder-Width Leg Press
3. Pec-Deck + Weighted Dips (no rest between sets)
4. Leg Curl
6. Seated Calf Raises
7. Manual Neck Resistance
8. Machine Crunches
Very helpful! This is a great cheat sheet. I think Tim should have included better summaries for all of this programs...
Two questions though:
1. Two weeks ago I switched from Occam's Protocol to the G2F program and I'm running through this entire set, do you recommend splitting it in half? As per Tim, I'm aiming "elicit a maximal hormonal response", but curious if you or anyone else has had better results splitting the entire routine and lifting at more frequent intervals?
2. Compared to Occam's Protocal, none of the G2F appear to directly work out the shoulder muscles. It could be the one or more include them as a compound exercise, but it doesn't seem like it. I'm considering adding the shoulder press back into my workout routine, but wondering if might affect breakthroughs in the other G2F exercises.
Any insight is much appreciated!
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