Four Hour Body Occam’s Protocol Cheat Sheet

Occam’s Protocol Cheat Sheet 2.0 New and Improved!

 

 

{ 47 comments… read them below or add one }

Brandon June 18, 2012 at 2:25 pm

How many sets per exercise? Did I miss that in the reading somewhere. Thanks

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Stephen June 18, 2012 at 11:03 pm

The “required” minimum in Occam’s is 7 reps with one set only lifting to exhaustion.

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Alex December 30, 2012 at 10:03 am

Are you meant to be using the slow carb diet for this or your normal diet? Not sure if you can follow the slow carb diet but add more carbs like brown rice which Tim mentioned feeding his mate? But he was 8 st something…

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Stephen December 30, 2012 at 10:27 am

You do not have to add more carbs into the slow carb diet to perform Occam’s. But if you do more aerobic exercise outside of this such as running, swimming, biking etc. I would recommend it. Brown rice is a good option among many others, even a piece of fruit.

Stephen

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Alex December 30, 2012 at 1:19 pm

Thank you so much!

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Stephen December 30, 2012 at 6:17 pm

Anytime Alex, best of luck… you will have to come back and let me know how it goes!

Stephen

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Felipe February 5, 2013 at 11:27 am

Can i practice yoga 2x a week during the Occam’s Protocol?

I read to avoid hard exercises, but i don’t know if yoga couts or if stretching is to be avoided as well..

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Stephen February 5, 2013 at 10:36 pm

Absolutely Felipe! Yoga is a perfect cross training routine while doing Occam’s! In fact I think Occam’s works best when combined with other activities, especially yoga movements which improve core strength, breathing, body awareness and flexibility.

Stephen

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Felipe February 6, 2013 at 10:13 am

Thanks Stephen, i will come back here, either for another doubt or in 4-6 weeks to give my feedback!

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Lisa February 28, 2013 at 3:17 am

Hey there,
About to give this a go and am struggling to wrap my head around the work outs – I really want to focus on the ‘Abs’ and ‘perfect posterior’ while doing the slow carbs. Does that mean I do the ‘kiwi’ Workout A (Mon) and B (Fri) doing glute activations before, as well as Mon, Wed and Fri doing the Glute activation + flying dog + 50 Kettlebell?

Which days would I need to work Abs by adding on the Myo crunches, cat vomit and planks? I know they are each 10 reps, and the planks are 1 set of 30 seconds each, but how many sets for the other exercises?

Thanks!!

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Stephen March 3, 2013 at 8:24 am

Hi Lisa,

Your comment was great and I realized how right you were. The building muscle chapter in the 4 Hour Body is complex and confusing!! I just wrote a post focusing just on the perfect posterior because of your comment: http://www.4hourlife.com/2013/03/02/how-to-build-the-perfect-posterior-and-forge-a-superhuman-ass/

I realized there are really 4 perfect posterior workouts and think the answer to your question depends on which of the 4 perfect posterior workouts you chose. If you decide to do the “kiwi’s” workout then I would do the Monday, Friday, Sunday schedule as I explained in the post and then do your six minute abs on Monday and Friday.

I was trying do this here with Occam’s Protocol http://www.4hourlife.com/2011/08/23/a-better-occams-protocol-body-by-science-meets-the-4-hour-body/ when I developed the “Big 8″ workout. It is the same workout I have done over the last 18 months. I am going to add back in the k-bell swings now after your comment and working through the perfect posterior chapter so thank you!

Sorry it took me so long to get back to you, but as I mentioned it was a great question that needs a bit of study and may involve some home testing to find what works best in your situation…. Best of luck!

Stephen

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Robin March 17, 2013 at 2:24 pm

I saw this website http://www.occamsprotocol.com
The author mentions that kettlebell is necessary. true?

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Stephen March 17, 2013 at 6:13 pm

No Robin, the kettlebell is not necessary. If you see in the cheat sheet that I have included here as well, it is listed under “optional”. So it can absolutely 100% be omitted. I just recently added k-bell workouts back in, mostly on off days without much of a schedule. It’s main function is as part of the building the perfect posterior. http://www.4hourlife.com/2013/03/02/how-to-build-the-perfect-posterior-and-forge-a-superhuman-ass/

I hope this helps. Drop me a line if you have any more questions, I know it can be kind of confusing.

Stephen

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Robin March 17, 2013 at 6:16 pm

Last question – with Occam’s protocol. Do you recommend taking a full cheat day or a cheat meal, or none of the above? What is a good workout to do after doing occam’s to shred any fat and “chizel/tone”?

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Stephen March 17, 2013 at 11:21 pm

I am not a fan of the cheat day. That being said many people feel this is the keystone habit on which they hang their slow carb hat! You don’t have to have a cheat day, I don’t have cheat days, because I believe that indulgences are not cheating at all, but part of a well balanced life. But this depends a bit on your relationship with food in general.

On my Occam’s days, I usually ride my bike to gym, or jog there and back. I often have my kids in tow, which gives me an extra 100 pounds of resistance (whether I like it or not). I usually work out in a fasted/caffeinated (coffee) state. I do a morning workout after a nighttime fast and then will eat lunch within 30 minutes after completing my routine. I am not strictly slow carb now, but that is mostly because I am pretty active and my body can handle a bit extra carbs right now.

I do two days of a quick 20 minute Occam’s routine, and then I usually will do 3 days of a mix of activities. Road or mountain biking, surfing (I live close to the beach), stand up paddling, running (about 4-5 mile) trail runs in vibrams, occasional open water swims and just playing outdoors with my kids.

I would say that none of this is work, it is just fun. I love to be outside!

Make sure you find activities you like to do. Experiment and rotate activities frequently. Sometimes when I am in a “work” mode I will read my kindle and enjoy a great book on the elliptical machine, or hit spin class. This can all be done on a tight budget as well.

Then make sure to relax and enjoy the process. Your food and fitness routine will find a homeostatic set point which will become simple to maintain….

And the best workout to shred fat: I would recommend sprint interval training. Doing 20 second sprints followed by ten second walks x 10.

Stephen

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Alex May 9, 2013 at 1:14 pm

Hi!
Thanks for the great cheat sheets. I think I understand the principle – maximum strain for 80 seconds. So 7 reps x 5 secs on the way up and 5 secs on the way down is 70 seconds, plus the 1 secs at the bottom. My question is – why only 2 exercise types Per session? Why not, for example, 80 seconds of bicep curls, 80 seconds of squats, 80 seconds of shoulder presses, all to failure? I’m trying to understand if its a marketing thing; ‘look what you can achieve in 2 minutes’, or if there is some reason for just the two workouts. Thanks I am looking forward to giving it a go.

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David Kissack July 26, 2013 at 1:52 pm

Hello, I just started Occam’s Protocol and yesterday was my first time in the gym with it. It does not seem that it was enough. I mean, I sweat and went to failure but how many sets am I supposed to do? I’m just used to “old school” where I hit each muscle group with 10 to 16 sets each and I only used like 5 to 6 sets with experimentation and set-up. I say experimentation as I am using different machines that allow me to go to failure without a spotter since I am alone. I have no frame of reference.

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Stephen July 26, 2013 at 3:05 pm

Hi David, speaking as someone who would also describe himself as “old school” the routine takes getting used to. But having to do 10-12 repetitions and then 3 sets of each muscle group is time consuming and that is where Occam’s truly shines. The “initiation phase” is the hardest part. I truly believe it is the part that most people get caught up in. But once you have your starting weights you will now have room to grow and move up in repetitions and weight but limiting your workouts to just 1 set of each exercise working to failure.

I now combine workouts A+B into one workout that takes about 30 minutes and do this 2 x per week. I usually lift 10-12 repetitions of each exercise until I reach failure. Only doing 1 set of each exercise. I often combine this with a bit of cardio that I do for fun before I begin Occam’s. Now that I have been doing this for 2 years I no longer aim to increase my lifting weights because I am happy where I am and don’t really need to build up muscle. Although if I did it would be simple. I would add back in creatine and whey protein and start to increase my weight as Tim outlines in the book.

I would really encourage you to stick with it. Bring the book (or my cheat sheet) to the gym and follow the basic tenets. If you do this and stick with it the routine will become second nature and you will never look back!

Best,

Stephen

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David Kissack July 28, 2013 at 10:54 am

Stephen,
Thank you for your reply. I just hit the gym for the second time using OP.
I hate to ask dumb questions but I’ve been doing like 4 sets with the last one to failure. Is this OK to get to failure by taking a warmup and 2 sets and then the failure set? Thank you, David

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Stephen July 28, 2013 at 11:21 am

Nope, you want to stick with 1 set aiming for at least 7 repetitions working towards failure. Remember to count 5 seconds up and 5 seconds down. It is all about time under tensions. This I know will take getting used to, but just look at those guys in the gym who continue to do multiple sets year after year and fail to make any real progress. Once you reach 10-12 repetitions of a given weight with a given exercise increase the weight by 5-10% and aim for that 7 rep minimum. Working up to 10-12 reps and then increasing your weights again. But always 1 set.

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David Kissack July 28, 2013 at 11:34 am

Stephen,
Thank you again for your reply. I look fowward to seeing results. If this adds size as claimed I will be able to make some serious goals. David

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Giacomo September 17, 2013 at 2:26 pm

Hi,

I’ve just been doing the Machine workout A. My gym only has a pulldown machine that when i use an underhand grip, it hurts my wrists. Any alternate machines i could use to yield the same results in 4 weeks?

Thanks

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Richard October 4, 2013 at 10:59 am

Hi Stephen,
I’d like to do Occams without the weight gain. Would you have any suggestions?
I only want to turn my fat into muscle but haven’t been able to find much info regarding Occams.
I’ve read that you do 10-12 reps. Do you think that would help me if I’m just starting out?
Thanks,

Richard

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Stephen October 4, 2013 at 7:10 pm

Hi Richard,

Unfortunately you cannot turn fat into muscle, but if you figure out a way sign me up :-).

Believe it or not you cannot ever generate “more muscle” you can only increase the size of your muscle fibers (hypertrophy) and effect to some degree the type and composition of the muscle fibers (slow twitch and fast twitch fibers). So with Occam’s you will get toned. And as your muscles hypertrophy you will increase your metabolic rate.

I recently wrote a post about weight training in seniors which covers this a bit and is not really just about the benefits of weight training for seniors but talks about the benefits of adding weight training to those who have either never trained or had a long hiatus. http://www.4hourlife.com/2013/09/29/high-intensity-weight-training-for-seniors-100-percent-increase-in-as-little-as-six-to-twelve-weeks/. The list of benefits covers the young and old alike:

Regained muscle strength and function
Increased muscle strength and muscle size in senior men and women, including nursing home residents
Enhanced walking endurance
Reduced body fat levels
Increased metabolic rate
Reduced resting blood pressure
Improved blood lipid profiles
Increased gastrointestinal transit speed
Alleviated low-back pain
Increased bone mineral density
Eased arthritic discomfort
Relieved depression
Improved coronary performance

You really have to purchase the 4-Hour Body (if you haven’t already) and follow the steps to initiating Occam’s very carefully. Once you get the hang of it you will be good to go. I now do this once or twice a week and have not increased weights at all over 15 months. I just use it as a way to keep toned and fit, not to get all big and buffed.

It is the best, most efficient and streamlined approach to weight training out there. And Tim Ferriss didn’t pioneer it. It has been around for over 50 years and follows much of the research done by Arthur Jones, the founder of Nautilus (among others). Most people at the gym, opt for long gym times, 3 sets of reps and multiple days per week doing the same thing over and over and it doesn’t work. I cannot recommend Occam’s enough as a weight program for life. It will fit your needs perfectly!

- Stephen

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Michael October 4, 2013 at 2:28 pm

If my goal is to lose body fat and gain muscle should I add shakes to the Slow-carb diet?

I have about 20% body fat and I want to get to 15%. I weigh about 200 lbs and I am 6′ and 24 years old.

Also, when doing the machine leg press and trying to reach failure, how do you get the weight off if you don’t have a spotter?

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Stephen October 4, 2013 at 6:52 pm

Yes Michael, adding in protein shakes can be very beneficial and a good way to increase your calories.

There are two important stipulations:

1. Do not have a protein shake for breakfast.
2. The protein shake should not replace an actual meal.

Here is a Protein shake recipe I really like.
1. Use 1 scoop of a low carbohydrate rice protein powder (carbs < 2 grams per serving)
My recommended brand:
- Nutribiotic Rice Protein Powder (Chocolate or vanilla)
2. 6 - 8 ounces of unsweetened coconut or almond milk
Recommended brand
- So Delicious Unsweetened Coconut Milk
- Pacific Unsweetened Almond Milk
- Almond Breeze Unsweetened Almond Milk

It is important that you use only the specific protein shake listed above. Many protein shakes have an extremely high Glycemic Index / Glycemic Load, which is counterproductive to your weight loss process. This shake is not intended to be a “meal replacement” or to provide a significant amount of calories. In fact, it is intended to do just the opposite. The protein shake is intended to be a simple and convenient low glycemic snack to increase your meal frequency throughout your day. The increase in meal frequency is an important step in balancing and stabilizing your metabolic hormones, so your body can start burning fat efficiently. As you begin this process, do not add extra ingredients such as fruit, fruit juice, sweeteners or other sweetened beverages to the shake.

A great time to consume the protein shake is right after exercise or workout!

And to answer your last question: You are absolutely right, you cannot reach true muscle "failure" without something (or someone) unloading the weight progressively or lifting the weight off to allow for true "inroading" http://www.4hourlife.com/2013/08/04/inroading-and-the-4-principal-stages-of-an-effective-occams-protocol-workout/. So in this case you do the best you can do and try to get as close to failure as you can without getting “smushed” in the leg press. I am sure you find you are able to get pretty close to failure and experience a fairly significant amount of muscle fatigue by using the slow 5/5 cadence of Occam’s Protocol.

When I was in college we developed a machine that used a small geared down motor and a clutch system to do just this. It was great and allowed for a user to achieve true failure without a human spotter. It is too bad we never took this past prototype, every-time I perform chest press or leg press I think about your question!

Best,

- Stephen

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Ari November 30, 2013 at 7:56 am

Hi, quick question. What should I do as a warm up before
doing this one set? I don’t want to hurt myself just going into it
cold but also don’t want to do something during a warm up that will
not allow me to get the most out of this kind of training. What is
your recommendation?

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Stephen November 30, 2013 at 7:57 am

Hi Ari,

I usually do a bit of cardio to kick off the routine. Since I am at the gym this will usually be 20 minutes on the elliptical machine or a bike ride/run to the gym. You certainly don’t have to do this though, and a quick five minutes of just about anything aerobic will get your blood flowing and potentially help you lift more during your routine. You don’t have to worry too much about pre-workout fatigue, and I often aim to combine both light aerobic training along with more anaerobic workouts with much success.

Stephen

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Revanta December 7, 2013 at 2:20 am

Hey there,

Great site! I’ve been using some of your cheat sheets and find them super useful! Have you thought about creating an Occam’s Feeding cheat sheet?

Also, I have a question: I’ve been following Occam’s Protocol & Feeding for exactly 2 weeks now, and overall it’s been working great. My weight has gone up from 148 lbs to 159 lbs, and there are definitive gains on my measurements for biceps (~ 1 in), chest (~1.5 in), etc. However I have also had an increase of waist circumference (~ 2 in). Tim says that fat gain isn’t inevitable, but should be monitored when adding a litre of milk to the diet (which I’ve done), however he doesn’t seem to mention anything about what to do if fat increase does take place.

I’m basically following the slow carb diet as specified in the book, while adding brown rice at lunch, and the morning and bedtime protein shakes. (Note: I don’t eat meat or fish, so my main sources of protein in addition to legumes/beans are eggs and tofu.) I’m also currently taking the Reflex One-Stop Extreme all-in-one formulae with half a litre of milk late afternoons.

Would appreciate any thoughts you might have on this. Thanks again!

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Stephen December 15, 2013 at 2:25 pm

Hey Revanta,

Seems like you are really making some wonderful progress… One thing I would recommend is having your actual body fat checked, I am not sure waist circumference is an exact indicator of an increase in body fat. I would feel much better with at least a caliper reading or a body fat measurement using something such as the “Bod Pod” which is mentioned in Tim’s book and is very accurate and fairly inexpensive.

You sound as if you are doing an excellent job optimizing your nutrition to gain muscle mass while preserving some carbohydrate such as the brown rice, which I actually advocate. It may be better to break your protein shakes up into 2 separate “feedings” as well and make sure you DO NOT USE THEM FOR MEAL REPLACEMENT. I actually recommend this:

1. Breakfast – DO NOT USE A PROTEIN SHAKE FOR BREAKFAST
2. Mid-morning snack (protein shake)
3. Lunch
4. Mid-afternoon snack (protein shake)
5. Dinner

It is important that you use a high quality shake. Many protein shakes have an extremely high Glycemic Index / Glycemic Load, which is counterproductive to your weight loss process. This shake is not intended to be a “meal replacement” or to provide a significant amount of calories. In fact, it is intended to do just the opposite. The protein shake is intended to be a simple and convenient low glycemic snack to increase your meal frequency throughout your day. The increase in meal frequency is an important step in balancing and stabilizing your metabolic hormones, so your body can start burning fat efficiently. As you begin this process, do not add extra ingredients such as fruit, fruit juice, sweeteners or other sweetened beverages to the shake.

A great time to consume the protein shake is right after exercise or workout.

Here is a pretty good recipe:

Protein shake recipe:

1. Use 1 scoop of a low carbohydrate rice protein powder (carbs < 2 grams per serving)

Recommended brand
Nutribiotic Rice Protein Powder (Chocolate or vanilla)

2. 6 – 8 ounces of unsweetened coconut or almond milk

Recommended brand
So Delicious Unsweetened Coconut Milk
Pacific Unsweetened Almond Milk
Almond Breeze Unsweetened Almond Milk

- Stephen

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Jon Phillips January 30, 2014 at 3:48 am

Hi there,

Just wondered if it would be possible to leave the ‘optional’ exercises out of the workout and conduct them during the days I am not doing Occam’s Protocol? ie Do my Abs and Kettlebells in between my Gym Days?

Many thanks for any advice you can offer on this!

J

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Stephen January 30, 2014 at 8:34 am

Absolutely, in fact I think this is the best way to do them.

Stephen

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Jon Phillips January 30, 2014 at 10:30 am

Thanks Stephen

In your opinion would it be best to do the optional exercises together on one day or split them up so I do Kettlebells one day and Abs another? What sort of rest period would be best in between these optional exercises?

Also I wanted to do some cardio and was thinking of doing a bit of tabata. Do you think this would be ok or would it affect my gains too much?

Apologies about all the questions but this type of training is completely new and alien to me; I am very keen to try it but want to get it right.

J

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Dickey Bent April 9, 2014 at 7:42 am

Hi Stephen,

I agree with Jon and hope this question gets answered soon because I was wondering the same thing. If I have Monday/Thursday/Sunday Occam workouts, can I do abs/kettlebell on Monday, Wednesday and Friday? Is that too excessive? I’m trying to do everything as exact as possible so my results are most measurable, but even after reading the book multiple times it doesn’t really give additional information as to how you are supposed to incorporate Occam with the Kettlebell swing exercises.

Thanks,
Dickey

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Stephen April 10, 2014 at 8:57 am

I personally do Occam’s two days a week. I now combine A+B workouts into a big 5 routine (read Body By Science) and do the Bosu Ball abdominal workouts on the same days that I do my Occam’s routine.

I do 2-3 days of cardio – jog, surf, tennis, hike, road or mountain biking. etc. etc. because I like outdoor workouts and I stopped K-bell workouts for the meantime. Although I used to do them one or two days a week between A+B routines.

So you could do A routine plus Abs, then B routine + Abs and then do K-bell swings +/- cardio on 1-2 off days. That is how I would organize it.

But, there really is no right or wrong answer here. It depends on what feels good on your body. I found doing K-bell routines on my Occam’s days to be counterproductive.

Hope this helps.

Stephen

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Dickey Bent April 11, 2014 at 6:47 pm

So, I’ve been doing GOMAD (but half a gallon), and eating very healthily and eating as much as possible and for whatever reason in my first week a lost 2.5 lbs. I am baffled. I don’t really see a decrease in body fat percentage so I don’t know what’s going on. On a side note, are you allowed to eat cheese to help gain weight? I realized there are so many incredible dishes I could eat if I bought cheese as well. Thanks!

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Brian March 24, 2014 at 2:29 am

Hi,
When you doing the occams protocol for a bulking cycle, how much muscle mass did you gain and percentage body fat did you lose? What was your starting weight and finishing weight?

Thanks

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Stephen March 30, 2014 at 3:03 pm

Hi Brian,

I started at 162 and finished about 168, my body fat decreased from 15.2 to 14.5. I went from a size 34 pant to 32. I have continued Occam’s Occam’s protocol for 2 years but I want to point out that I use it less for building bulk and more for maintaining definition. I have no desire to push it past what I need to maintain my overall physic and strength for sport. That being said, if you follow the protocol, get enough sleep and increase your caloric intake you are going to get results.

Stephen

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Brian French March 31, 2014 at 2:25 am

Thanks Stephen! I have just started the cycle so I hope to gain some muscle. There isn’t any specific quantities when eating right? Just eating until you are full for all meals? I’ll keep in touch with my progress. Thanks for the info.

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Stephen March 31, 2014 at 11:31 pm

Hey Brian,

Yes, you are absolutely right, you do not need to count calories. Although, sometimes it can be helpful to track your foods using an application such as My Fitness Pal for 7-10 days just to gain an understanding of your general macronutrient ratios. If you are already aware of what this would look like, or you have tracked before, then I would say just simplify things and make sure you develop a plan you can stick with. It is the consistency which is the most important part of any plan, and to be consistent you must design it so that it fits well into your life habits and daily routine.

Stephen

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Jakob July 14, 2014 at 3:12 pm

Hi Stephen, I just read the Tim Ferriss book and I’m excited to try the Occam diet.

I have a couple of questions and I would be so grateful if you could help me out.

1. I’m planning to try creatine and whey protein as supplements like the book suggests. I’m going to have the 1/2 morning shake to start and end the day, can I just add the recommended creatine to that shake? Also, I’m used to taking a protein shake after a gym workout, that would mean two scoops a day on workout days, is that too much?

2. The book emphasizes that the rest days between A and B should vary, but I work a lot better with a routine schedule. Can I just set A on mondays and B on fridays?

3. I practice kickboxing and I do not want to give it up, will I have to cut down on my 3-4 practices a week for this program? They are pretty intense but more cardio than muscle training.

Best regards from Sweden!
Jakob

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Stephen July 19, 2014 at 8:53 pm

Hi Jakob,

1. I’m planning to try creatine and whey protein as supplements like the book suggests. I’m going to have the 1/2 morning shake to start and end the day, can I just add the recommended creatine to that shake? Also, I’m used to taking a protein shake after a gym workout, that would mean two scoops a day on workout days, is that too much?

- The question you should be asking is when is the best time to take protein and when is the best time to take creatine?

In the 4-Hour Body for creatine Tim recommends

“Take 3.5 grams upon waking and before bed for the entire 28-day duration. If you use powder, mix in 5– 6 grams total, as losing one to two grams in solution is hard to avoid.”

In the 4-Hour Body for Protein Tim recommends:

10: 00 A.M.—Wake up, immediately breakfast + ½ shake (details later in this chapter) 2: 00 P.M.—Lunch 6: 00 P.M.—First dinner 7: 30 P.M.—Training, if scheduled (I sip low-fat protein just before and throughout. Neil used Isopure ®.) 8: 30 P.M. (30 minutes post-training)— Dinner 15 minutes before bed— Second half of morning shake.

Here is what most bodybuilders recommend:

For creatine:
Best taken 1/2 hour or so BEFORE a workout and again RIGHT after a workout.

For protein:
1. The most important time is right after a workout. Your muscles are like a sponge and need instant nutrition for muscle recovery and growth.
2. Right before bed. You’re about to sleep for 6 to 8 hours. That’s a long time without protein. Could you imagine going throughout your day (when awake) not eating 6 to 8 hours?
3. Right upon waking. Same thing, you’ve just gone 6 to 8 hours without proper nutrition. Your body needs protein quick.
4. Half hour before a workout. This sets up the “anabolic window” before your workout and provides your muscles with adequate nutrition so that the effects of weight training (weight training breaks down muscle-called catabolic) are not as severe.

OK, so the short answer is yes, you can take both supplements at the same time. But you may consider timing them more closely to your workouts, and I personally recommend people avoid taking shakes in the morning as for breakfast as I find the best results tend to happen when people consume a whole food meal.

2. The book emphasizes that the rest days between A and B should vary, but I work a lot better with a routine schedule. Can I just set A on mondays and B on fridays?
- Yes, absolutely in this case anything that helps you stick with the routine is what you want to do. I can see no real benefit to alternating this, especially if it causes you to miss workouts.

3. I practice kickboxing and I do not want to give it up, will I have to cut down on my 3-4 practices a week for this program? They are pretty intense but more cardio than muscle training.
- No, absolutely not. Just make sure you are getting enough rest and recovery. You could also consider combining your A+B routines into one 30 minute workout one week and then breaking it apart on the other week thus alternating one day a week for two weeks and two days a week for two weeks per month (if this makes sense). I have been doing this for years and have been able to maintain my base quite nicely.

Best of luck,

Stephen

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Bikehound August 7, 2014 at 2:42 am

Hi Stephen, I notice Tim actually recommends taking a protein shake up to 1.5 hours *before* a workout as it takes a while to take absorb. I can end up making myself feel sick sometimes working out to failure and really don’t want to barf in the gym. The big guys are already looking at my quizically for only doing an exercise routine that seems to take no more than 5 minutes from start to end!

Any thoughts on protein windows and also how I can work out the GI effect of my chosen protein shake? Are there resources out there for each different brand?

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Stephen August 8, 2014 at 3:16 pm

Hi Bikehound,

I recommend drinking your protein 15-30 minutes after your workout. In fact their is a lot of benefit to working out in a fasting state when your glycogen stores are high and then refueling after you workout. I am just like you and find eating before a workout, even if it is 1.5 hours just doesn’t bode well for my GI track, their is no harm in postponing your shake, but aim for that “magic” 15-30 minute window. As far as brands are concerned, I prefer Isopure, Vega One or possibly Matrix Meal. The opinions on time frames on when to take the shake are wide and varied. But I would avoid the pre-morning shake for obvious reasons.

Oh, and don’t pay attention to those funny looks at the gym, embrace them :-)

Stephen

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Bikehound August 8, 2014 at 3:57 pm

haha nice one cheers!

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Dude August 3, 2014 at 7:38 pm

Thinking of giving the “4 Hour Body” a go. Are there alternatives to using gym equipment? something I can do at home?

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Stephen August 4, 2014 at 7:47 am

Yes, absolutely. I really love the calisthenic program in the book “Convict Conditioning”. Despite it’s name I feel this program is perfect for home resistance training using body weight exercises. I would recommend picking up a door frame pull-up bar, possibly a bosu ball and a single k-bell. For men 30-40 pounds is a pretty good starting point for a k-bell – You will find better pricing on sites like Amazon than in the store. I personally would recommend doing, the 5 basic movements of convict conditioning and adding the abdominal and k-bell workouts from the 4HB. Do a little fun cardio for good measure – Bike, jog, brisk walk 3 times a week for 30 minutes minimum and you should be good to go. Sounds like a lot but once you have it down this routine can be done quickly and anywhere.

- Stephen

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