Gaining 17 kilos in 3 months… Is it possible??

Of course it’s possible, but is it possible to gain that much muscle in such a short period of time? According to Tim Ferriss, author of “The 4 Hour Body”, it is. Through his diet and exercise plan, he gained 34 pounds (15.5kgs) of muscle in just one month. And that’s without any anabolics of any kind.

Inspired by his book, I am trying to put on 17 kilograms of muscle in three months. Why 17? Well that will get me to a neat 110kgs. Why three months? A friend bet me I couldn’t do it in three months.

The diet part of this challenge is pretty standard – high protein, high complex carbs, low-medium fat. Don’t count calories – if you are not putting on weight then just eat more.

The training principles Ferriss uses are not ‘standard’. He prescribes two x 30 minute workouts per week. That’s it. Each workout has two compound movements, with one set to failure, and some optional extras. The theory behind this (Occam’s Principle) is that the muscle should be stimulated but not completely destroyed, and then adequate rest and recovery given for optimal growth. Here’s what the workouts look like:

Workout A

Incline Bench Press – Warm up, then 7 reps to failure

Squat – Warm up, then 10 reps to failure

Kettlebell Swings – 1 x 50 reps

Workout B

Yates Barbell Row – Warm up, then 7 reps to failure

Barbell Shoulder Press – Warm up, then 7 reps to failure

Abs – 2 exercises x 10 reps

That’s it… Is it enough to stimulate muscle growth?  I will find out in about 11 more weeks…

Diet wise, I’m following a pretty standard mass gain plan, looking something like this:

Meal 1 – 2 x scoops Optimum Nutrition Nitro-Core 24, 100g quick oats, 5g Redbak Glutafine glutamine

Meal 2 – 3 whole eggs, 3 egg whites, 400g natural yoghurt, 100g blueberries

Meal 3 – 200g chicken breast, 1 cup brown rice

Meal 4 – 200g steak, 300g sweet potato

Preworkout – 2 x scoops Optimum Nutrition Nitro-Core 24, 100g quick oats, 5g Redbak Glutafine glutamine

Postworkout – 2 x scoops Musashi ISO8 WPI, 80g dextrose, 10g Max’s Cre8 Carnage creatine, 5g Redbak Glutafine glutamine

Meal 7 – 200g chicken breast, 1 cup brown rice

That’s it from the guinea pig. Will keep you all posted 🙂

Yours in health,

James
Protein King

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