McFadden Place

I like experimenting with my body – especially my diet.  Whether its trying a no-preservative diet for a month or eating vegetarian for 40 days, I like to see how my body is effected by different diets and exercises.  Some experiments over the years include:

• No coffee starting in the spring of 2009 and I have not had a cup since
• No soda starting in the fall of 2009 (I have had 2-3 Cokes  since then usually at the movies)
• 4 month alcohol fast from August – December 2010.  I still get a drink at the Campus Lounge or other local pubs.
• Participated in CrossFit for various spurts over the past 5 years

In May I got on the scale after a 40 day period of eating a vegetarian-only diet and I was at a 10 year low — 156 lbs.  That isn’t ideal for a 6 foot male.  It was time for a change.  I finished reading The Four Hour Body earlier this year and decided it was time to experiment with a muscle mass gaining program.   I decided to move forward with Occam’s Protocal.  It’s a great minimalist workout series — do the minimum amount of work for the most gain.  Sounded good to me.  I didn’t/and don’t have time to go to a gym 5x/week.  I needed something easy to implement and easy to follow.  The premise is pretty straight forward:

• Workout to complete failure
• Eat like it’s your job
• Rest — only work out 2x/week for under 25 minutes (yes, you read that right)

The Four Hour Body Couple has some great articles on the workout/program.   Of course, you can just buy the book and read the chapters on this workout program.

A few notes on my 40 days:

• I did not stick to the diet.  I just tried to eat as much as I could.  I targeted 3000 calories a day and 150 g of protein a day.
• I went through a 12 lbs bag of Weight Gain shakes (1250 calories in each shake)
• I went through a 2 lbs container of Casein Protein
• I did take L Glut supplements
• I did not take any other supplements
• All exercises below are performed with a 5 second cadence (5 seconds up and 5 seconds down)
• I always took a 3 minute break before each exercise
• Each exercise is one set to complete failure
• I took a week off before starting my lifts (but I did eat a lot for that week)
• I drank a lot of milk over these 40 days
• Note: the first workout day you have to calibrate your starting weight

Here’s what I did for my first 40 days of the program and my weight results:

5/5/11

• Weighed 156 lbs.

5/11/11

• 159.4 lbs at 11am

5/15/15

• Workout A – First workout
• Started at 60 lbs on pulldown with a 1/3 cadence but didn’t fail (1 min break)
• Then went to 70 lbs, then 85 lbs, then 100, then 115 and finally failed at 130.
• 70% of 130 is 91 so I’ll start at 85 lbs.
• 3 min break
• Completed 6.1 pulldowns at 5/5 cadence at 85 lbs
• 3 min break
• Shoulder press on overhead press machine.
• Started at 60 lbs and didn’t fail.  Moved to  70 and failed.
• 60% is 42 so I’ll start at 40 lbs in
• 3 min rest
• Setting at seat level 3.
• Completed 7.1 at 5/5 cadence at 40 lbs.
• Completed 8 5/5 moyntic crunches
• 6 g of l glutamine post workout.

5/16/11

• 6:30am weighed 164.0 lbs

5/18/11

• 11am weighed 162 lbs
• Workout B – First Workout
• Bench start (on machine) 90 lbs (1/3 cadence – 5 reps) didn’t fail
• 120 lbs (1/3) and failed
• 3 min break
• Then 70% of 120 so 84. Will start at 80 at 5/5 (goal 7 reps)
• 8 reps to failure at 80 lbs on machine.
• 3 min rest. Then leg press.
• Leg press Machine
• First workout. Starting at 230 lbs (1/3 cadence – 5 reps).  Didn’t fail.  Lifted 245, then 260 then finally failed at 335 lbs.
• Start at 230 lbs for the 5/5 and 10 reps
• Got 12 reps in

5/21/11

• Workout A
• Shoulder press 50 lbs 9.1 reps
• 3 min break
• Pull down 85 lbs because I didn’t get 7 last time. 13.5 reps.
• 3 min break
• Myostiic crunches. 16 crunches.
• Total of 20 minutes in the gym.

5/22/11

• Weighed 168.4 lbs at 9pm

5/24/11

• Workout B
• Leg press 16 reps 245 lbs
• 3 min rest
• Bench 9 reps 90 lbs
• Feels crazy to leave gym but my legs r shaking and I can feel my arms/ chest throb.

5/27

• Workout A
• Shoulder press 60 lbs 7.3 reps.
• 3 min break
• Pull down 100 lbs. 5/5. 8 reps.
• 3 min break
• 11 sit ups

5/30/11

• Workout B
• Leg press 260 lbs. 13.5 reps
• 3 min rest.
• Bench 100 lbs. 7 reps

6/2/11

• Workout A
• Pull down 115 lbs. 9.2 reps.
• 3 min rest
• Shoulder press 70 lbs. 7.3 reps

6/6/11

• Weight 170.2 lbs at 7am
• Workout B – 3 days rest this time
• Leg press. 275 lbs. 15 reps.
• Bench. 110 lbs. 8 reps.

6/11/11

• Workout A
• Shoulder press. 80 lbs. 7.1 reps.
• Rest 3 min
• Pull down. 130 lbs. 7 reps.
• 12 Situps.
• 173.4 lbs at midnight.

6/15/11

• Workout B
• Bench. 120lbs. 8.2 reps.
• 3 min break.
• Leg press. 290. 16 reps.
• 170 lbs