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.

 

Results:

 

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.

 

Notes

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.

 

Comments

  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.

      • That’s very true. I only use Whey and Fish Oil and I’m bigger + stronger than ever, whereas before I was using a bunch of supps!

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