How To Gain Ten Pounds in Four Weeks

“Fifty percent of what we know is wrong.  The problem is that we don’t know which fifty percent it is.”  Timothy Noakes. PhD


How much weight do you need to lose or gain for it to be noticeable?  Roughly, ten percent unless you are  pretty big or very small.  In my case, coworkers and friends began commenting on my weight gain after I had added about seven pounds.

Of course, most of you would be more interested in knowing how to lose weight instead of gain.  That information will come later.  First, how I gained ten pounds of mostly muscle.

My problem has always been that I lose weight rapidly.  One hour at a gym three times per week often results in losing 5 or more pounds.  This time around I used a technique described in Tim Ferris’s book “The 4-HourBody


Diet – My regular diet¹, plus GOMAD (Gallon of Milk A Day), actually I never consumed a full gallon of milk, at my peak I was able to drink little more than a quart a day.  Fair warning, drink an equal amount of water or buy lots of air freshener because the gas is a killer.  Many people cannot digest milk easily.  Neither can I, but I found that organic whole milk does not make me nauseated, so I drank that.  Also, I drank a daily creatine supplement.  Creatine is great.  For those who regularly work out in the sun, lift weights, or have problems staying hydrated (like me) I suggest creatine. That’s it.


Workout.    Click the links to see the exercises


Workout A:  Supinated PullDown(60 pounds)MachineShoulderPress(60 pounds) TGU using a ten pound weight.  (2 reps each side)


Workout B  HammerPress(100 pounds)  LegPress(88 pounds) Stationary bike (3 minutes)

Workouts performed three days apart until I hit the maximum weight that I could lift and then four days thereafter.




Between the 21st of June and the 22nd of July, 2011 I went from 149 pounds to 159 pounds.  For the math-impaired this works out to 2.5 pounds per week.  My measurements at biceps, chest, and belly (at navel) increased by ½ inch, ½ inch and one inch.  Measurement at hip also increased by 1 inch (I’m too sexy for my pants!)  By the end of September, I’d lost about 4 pounds but not from my belly, probably due to my high sugar diet.

More importantly, the weight gain has had the effect I most needed. When I went back to my woodturning workshop at the end of October, I didn’t get fatigued as easily, my hands didn’t shake and I could stand in front of the lathe for 2 – 3 hours without losing concentration.  For those of you interested in rapid body modification visit the 4 Hour Workweek.



Click the links to see short videos.

To see truly ridiculous muscle gain in a short period go  HERE


The Turkish Get Up (TGU) is one of the most unglamorous exercises known, however it will expose muscular imbalances quickly, but it gives a total body workout in a short period. To see how to do it correctly go HERE.  Try it without weight at first to see what I mean.  The slower you can do this the better your technique will be.


What am I doing to maintain co-ordination and strength?  A simple yoga routine, called the SUN SALUTATION.


¹My Regular Diet:

Breakfast:  fruit, yogurt, two eggs, juice and oatmeal.

Snack: Cup of tea with four sugars. Dinner Bun with peanut butter and marmalade.

Lunch: Can of Chunky Soup, can of coconut water and dinner roll

Dinner:  Either Fish, Chicken or Steak with rice or pasta and vegetables.

If you’re trying to lose weight I don’t suggest you eat like this.  In fact, unless you have a really fast metabolism I don’t suggest you eat like this at all.



  1. You have a crazy metabolism for a “mid life man” :). I’m 24 and I can’t eat half of the things in your regular diet for fear of getting fat. A gallon of milk a day, though, is a great way to get extra calories and protein – especially if you’re on a budget and can handle the lactose. Since I love milk, I’ve done this many times as a student.

    The Casey Viator experiment is very interesting. It’s been used as an example of quick gains to sell multiple products over the years – starting with the Nautilus training machines Casey used during the experiment to the 27$ product in the link you gave.

    The thing to remember is that Casey had lost 30+ pounds prior to the experiment from being sick. While his muscle gain during those 28 days is impressive, a lot of it was from him getting back into shape + the water and glycogen that came with his dry muscle weight.

    I know I went off on a tangent there, but so many scammers use the Colorado Experiment to sell their “wonderproducts” that this stuff is worth keeping in mind!

    • All what you say is true, on the other hand, entire industries are built around complicating the process of building muscle. Most people can’t believe that milk and one set will get the job done.

  2. Charlott Chukes says:

    Good job!

  3. Sherrell Wamack says:

    Very nice idea!

  4. Lester Coney says:

    Very nice post!

  5. Stephen Cardino says:

    Very good idea!

  6. Damion Montbriand says:

    Nice post!

  7. Johnnie Ruehle says:

    Very interesting idea!

  8. Sam Thurman says:

    I truly treasure your piece of work, Great post.

  9. Kanisha Scadden says:

    I enjoy your work , thanks for all the interesting articles .

  10. Jonathon Limbert says:

    I’m impressed, I must say. Really rarely do I encounter a weblog that’s each educative and entertaining, and let me let you know, you might have hit the nail on the head. Your concept is outstanding; the problem is one thing that not sufficient persons are talking intelligently about. I’m very joyful that I stumbled throughout this in my search for one thing relating to this.

  11. Bradley Hedgespeth says:

    would love to constantly get updated outstanding web site! .

  12. Tera Benedick says:

    Real clear internet site , appreciate it for this post.

  13. Cornelius Verrier says:

    some times its a pain in the ass to read what blog owners wrote but this site is very user friendly ! .

  14. Malcolm Rongo says:

    Perfect just what I was looking for! .

  15. Wanita Dominicus says:

    Real wonderful information can be found on web blog .

  16. Fredric Thrailkill says:

    its fantastic as your other blog posts : D, thanks for putting up.

  17. Maryjane Buri says:

    I am impressed with this web site , really I am a big fan .

  18. Jonathon Sicurella says:

    I agree with your points , excellent post.

  19. Mellie Carranzo says:

    thank you for sharing with us,this website genuinely stands out : D.

  20. Deshawn Able says:

    I just want to say I am just a beginner to blogging and truly enjoyed your web page. You really have fabulous writings.

  21. Larry Stoffle says:

    I agree with your details , good post.

  22. Vannesa Kunstlinger says:

    Perfect just what I was searching for! .

  23. Wade Clure says:

    I genuinely value your piece of work, Great post.

  24. Alisia Monticello says:

    Perfect just what I was searching for! .

  25. Basil Needy says:

    Some really nice stuff on this web site , I like it.

  26. Harlan Quinzi says:

    I got what you mean , regards for putting up.

  27. Kyung Kaan says:

    I genuinely enjoy reading through on this website , it has good content .

  28. Dawn Picco says:

    Enjoyed looking at this, very good stuff, thanks .

  29. Douglas Oiler says:

    Assisted me a lot, just what I was looking for : D.

  30. I do enjoy the way you have framed this particular concern and it does supply us some fodder for consideration. Still, thank you for this superb point.

  31. Candy Turnbill says:

    woh I am pleased to find this website through google.

  32. Domitila Fulmer says:

    some truly interesting details you have written.

  33. Rosaria Riessen says:

    I really value your work , Great post.

  34. Candice Crider says:

    Ne’er knew this, thanks for letting me know.

  35. Ethan Shouts says:

    Simply wanna input on few general things, The website design is perfect, the articles is very great : D.

  36. Nolan Sario says:

    Real clear site, thanks for this post.

  37. Leroy Venuti says:

    I am glad to be one of many visitors on this outstanding site (:, regards for posting .

  38. Archie Scorgie says:

    Merely wanna state that this is very useful , Thanks for taking your time to write this.

  39. Fantastic site. Lots of useful info here. I’m sending it to several buddies ans also sharing in delicious. And of course, thanks for your sweat!

  40. Lynn Ercanbrack says:

    I like looking through and I believe this website got some genuinely useful stuff on it! .

  41. dirty cat litter says:

    Awesome post! I will keep an on eye on your blog.

  42. I’m amazed, I must say. Seldom do I come across a blog that’s equally
    educative and entertaining, and let me tell you, you’ve hit the nail on the head. The problem is something that too few men and women are speaking intelligently about. I’m very happy that I stumbled across this during my
    search for something relating to this.

  43. What’s up, I read your blog daily. Your writing style is witty, keep doing what you’re doing!

Speak Your Mind