[Menace]

(01-13-2011 05:06 AM)phoenix abroad Wrote:  

The Occam's Protocol chapters are the best for adding muscle. You probably need to eat more, that really is the hardest part.

My goal was 4,000 calories per day and over 200g of protein. I've hit the protein daily but my daily calories is only averaging around 3,500.

Even still, my starting weight was 152.6lbs and now 10 days later I am 156.8 lbs. Best amount of weight gain I've ever had, I am just a naturally skinny dude. I've weight lifted on and off for the past 3 years or so but never got much results until this.

Wow, that's a great result. Yes, I need to re-evaluate my eating. Maybe I should shoot for 5000 calories/day. It sounds ridiculous, but even at 37 my metabolism is just crazy high. I may just have to do the GOMAD thing, because I just don't see how I can eat enough solid food to get my calorie count up there. Probably need to set calendar reminders for myself to drink milk.

[JayMillz]

http://www.facebook.com/topic.php?uid=11...305&ref=mf

[phoenix abroad]

(01-13-2011 09:32 AM)Menace Wrote:  

(01-13-2011 05:06 AM)phoenix abroad Wrote:  

The Occam's Protocol chapters are the best for adding muscle. You probably need to eat more, that really is the hardest part.

My goal was 4,000 calories per day and over 200g of protein. I've hit the protein daily but my daily calories is only averaging around 3,500.

Even still, my starting weight was 152.6lbs and now 10 days later I am 156.8 lbs. Best amount of weight gain I've ever had, I am just a naturally skinny dude. I've weight lifted on and off for the past 3 years or so but never got much results until this.

Wow, that's a great result. Yes, I need to re-evaluate my eating. Maybe I should shoot for 5000 calories/day. It sounds ridiculous, but even at 37 my metabolism is just crazy high. I may just have to do the GOMAD thing, because I just don't see how I can eat enough solid food to get my calorie count up there. Probably need to set calendar reminders for myself to drink milk.

I would double check to make sure you are actually eating that many calories. I bought a food scale (only $20ish) to check myself and I was actually over estimating my original calorie intake by 500-1000 per day which really adds up.

I basically eat every 3 hours or so, I just can't eat a lot at one time.

The GOMAD really does work well if you can stomach it, but I'm lactose intolerant. I tested a cup of organic whole milk once a day but even that wasn't acceptable.

I have a shake once a day either during the workout or before bed. I use almond milk as a substitute.

[oldnemesis]

(01-13-2011 06:43 PM)phoenix abroad Wrote:  

The GOMAD really does work well if you can stomach it, but I'm lactose intolerant.

Try drinking it together with buttermilk or plain yogurt, worked for me.

[gringoed]

I'm thinking of experimenting with his PAGG supplements for increased fat-loss and the testosterone increasing regimen. Has anybody here tried these yet or have insight on policosanol or alpha lipoic acid?

I don't want to risk any kind of physical dependency or major side effects.

[Kickb]

(01-13-2011 09:32 AM)Menace Wrote:  

(01-13-2011 05:06 AM)phoenix abroad Wrote:  

The Occam's Protocol chapters are the best for adding muscle. You probably need to eat more, that really is the hardest part.

My goal was 4,000 calories per day and over 200g of protein. I've hit the protein daily but my daily calories is only averaging around 3,500.

Even still, my starting weight was 152.6lbs and now 10 days later I am 156.8 lbs. Best amount of weight gain I've ever had, I am just a naturally skinny dude. I've weight lifted on and off for the past 3 years or so but never got much results until this.

Wow, that's a great result. Yes, I need to re-evaluate my eating. Maybe I should shoot for 5000 calories/day. It sounds ridiculous, but even at 37 my metabolism is just crazy high. I may just have to do the GOMAD thing, because I just don't see how I can eat enough solid food to get my calorie count up there. Probably need to set calendar reminders for myself to drink milk.

i did the 5000 calorie diet plan. Gained weight super fast. You get a bigger gut than you prolly want but it really builds the muscles.

[Biz]

(01-14-2011 08:20 PM)gringoed Wrote:  

I'm thinking of experimenting with his PAGG supplements for increased fat-loss and the testosterone increasing regimen. Has anybody here tried these yet or have insight on policosanol or alpha lipoic acid?

I don't want to risk any kind of physical dependency or major side effects.

ALA is fine, I never messed with Policosanol though, not many companies make it...I havent done much research on it either other than the book...

I've also taken a green tea complex for awhile its great with a fat loss regimine

[bigbootyluvr]

5,000 calories a day will only make you fat, unless you are built like batista or running marathons.

I'm 210 lbs and ripped and get 2,500- 3,000 calories a day. I am mid thirities and still packing on QUALITY muscle. that means slow quality gains, not "bulking cycles" which 99% of the time end up making the person a fatter version of their skinny selves. (think about that one). Try fitday.com or another calorie tracking software to see where you are at.

I think one principle that has helped me pack on mass besides adequate sleep, food, protein, water, etc was "Lift until you are sore" principle. If you are not sore as hell the next day you didn't do enough. Try it and you'll see.

also, hire a personal trainer that has experience as a competitive body builder. NO ONE on the planet will get you to gain mass faster, i promise. they are experts on building muscle, cutting fat, and diet. They have to be.

[oldnemesis]

I have finished the book. Overall it looks very similar to 4HWW - it sells the dream for the people, most of whom would never be able to implement it.

Run the chapters about diets and exercises with my personal trainer, who also has a nutritional degree. His feedback regarding the proposed diet was that it looks like a weakened version of Paleo diet, and some of the restrictions there are really weird (like not eating fruits, wtf?). Some substitutes are also very strange (beer is not allowed, but wine is), and not explained at all except with "I love wine" statement. For those 30+ BMI test subjects he used it would work well initially - actually EVERY diet would work well for them - but not if you need to lose just 10-20lbs and do not want to go into extremes.

The exercise chapter is similar - for those couch potatoes who never been to gym, gaining some muscle with 2*30min weekly gym sessions doing kettlebells, chest press and leg press would show a visible muscle gain during the first couple of months. Then your gains will plateau, and you'll need to change your schedule.

In short, this book ended up being significantly less valuable than I initially though.