So like Tim Ferris, I am seriously tired of ALWAYS being the skinny kid. And years later after reading The Four Hour Body I am deciding to follow his Geek to Freak experiment and hopefully make some changes to my body. Follow my attempt to gain around 34 pounds of muscle, losing 3 pounds of fat. All within 28 days!

An Ode to Tim Ferris? lol

So for almost a decade, I did not realize how much I am influenced by Tim Ferris. I think I’ve purchased every single one of his books (The Four Hour Body | USA, The Four Hour Work Week | USA) and I have re-read each one of them multiple times. He’s the one that got me to believe that financial freedom is actually possible despite whatever the economic situation was, that you can turn a geek to freak, and your dreams are not as farfetched as you may think they are. However, in my head, I always imagined that I would be a lot better off by now (lol, clearly not hence this dedication to “Geek to Freak”) and the main reason is I don’t think I’ve ever actually went full force into any of the experiments. So that’s what this entire website is about I suppose.

Tim Ferris is like one of the only authors that actually write good self-help books. And the reason I say that is his books actually have a call to action. At the end of every chapter he actually gives you actionable items that help you achieve whatever goal your striving for so nonetheless here is the chapter “From Geek to Freak”.

I’ll update my progress here and show you my action items.

Table of Contents

  • How To: Start the Exercises the First Time
  • The Schedule: How to Keep on Going!
The Four Hour Body: The DKY "From Geek to Freak" Experiment
10 March - 19 days into the expirement 66%

The Occam’s Protocol Log

[16 Feb 2018] Stage 0: Preparation
[19 Feb 2018] Day 1: Blindlessly Starting Occam’s Protocol [1 Day]
[22 Feb 2018] Workout 2B: I have no idea what I’m doing [3 Days]
[25 Feb 2018] Workout 3A: I guess this is doable [6 Days]
[28 Feb 2018] Workout 4B: I think I need to eat more [9 Days]
[04 Mar 2018] Workout 5A: I’m terrified of failing! Am I putting in enough reps? [13 Days]
[08 Mar 2018] Workout 6B [17 Days]

Stage 0: Preparation

So the “From Geek to Freak” is actually just covering the Colarado Expirement of how Casey Viator and Tim Ferris were able to gain a ridiculous amount of weight in only 4 weeks by working out 4 hours a week. I know it sounds ridiculous but if you read the book it shows exactly how they did it. But here I just want to get going doing something. anything so what we’re actually following is something called Occam’s Protocol.

Occam's Protocol

This is the minimalist approach to increasing your body mass. Basically do the least amount of work for the most amount of gain, which is what I’m all about. 

In the very short amount of time that I’ve started working out I’ve been really fond of free weight and I personally think they are more fun. But for the sake of experimentation I think this would work out best by doing the machine exercises so here they are:

Machine Exercises: Workout A

“It is critical to record seating settings on all machine exercises. If there are four holes showing in the sliding seat adjustment, for example, note this in your notebook or iPhone. Even one to two inches of difference in starting position can change the leverage and create the illusion of strength gain or loss, especially with pressing movements. Record it all and standardize the movement.”​ – 4HB: Tim Ferris

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1. Close-Grip Supinated Pull-Down
7 Reps at 5/5 Count
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2. Machine Should Press
7 Reps at 5/5 Count

Machine Exercises: Workout A.1

So this is an optional exercise for workout A day, but I am personally just attempting to build the habit of going to the gym daily so I will be doing this the day after workout A. This is also known as “Six-Minute Abs“.

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1. Myotatic Crunch
10 Reps at 4/2/2 Count

“Using a BOSU or Swiss ball, ensure your ‘butt’ is close to the floor, usually no more than 6 inches off the ground. 

1. Start with arms stretched overhead as high as possible…
2. Lower under control for 4 seconds until your fingers touch the floor…
3. Pause at the bottom for 2 seconds, aiming for maximum elongation…
4. Rise under control and pause in the fully contracted position for 2 secs…

Then repeat for a total of 10 repetitions. Once you can complete 10 repetitions, add weight to your hands.” – 4HB: Tim Ferris

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2. The Cat Vomit Exercise
10 Reps at x/12/x/r Count

lol this is a weird one. “

1. Get on all fours and keep your gaze… directly under your head…
2. Forcefully exhale from your mouth until all air is fully expelled… x
3. Hold your breath and pull your belly button upward… for… 8–12 seconds.
4. Inhale fully through the nose… x
5. Take one breath cycle of rest (exhale slowly out the mouth, inhale slowly through the nose)… r

then repeat the above for a total of 10 repetitions.” – 4HB: Tim Ferris

Machine Exercises: Workout B

1. Slight Decline Bench Press
7 Reps at 5/5 Count

To prevent injury to your shoulders, use a slight 20-degree decline. “set the pins in the machine (or seat adjustment) so that your knuckles are one fist width above your chest at the bottom of the movement. I also suggest a one-second pause at the bottom of the movement without touching the weight stack, which will aid in chest development” – 4HB: Tim Ferris

leg press
2. Leg Press
10 Reps at 5/5 Count

Machine Exercises: Workout B.1

So similar to workout A.1, this is an optional workout for the same day as workout B. It is referred to in the book as “The Kettle-Bell Swing” from the chapter “Building the Perfect Posterior”

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1. Kettle-Bell Swing
50 Reps at 5/5 Count

“• Stand with your feet 6–12 inches outside of shoulder width on either side, each foot pointed outward about 30 degrees. If toes pointed straight ahead were 12:00 on a clock face, your left foot would point at 10:00 or 11:00, and your right would point at 1:00 or 2:00.
• Keep your shoulders pulled back (retracted) and down to avoid rounding your back.
• The lowering movement (backswing) is a sitting-back-on-a-chair movement, not a squatting-down movement.
• Do not let your shoulders go in front of your knees at any point.
• Imagine pinching a penny between your butt cheeks when you pop your hips forward. This should be a forceful pop, and it should be impossible to contract your ass more. If your dog’s head gets in the way, it should be lights out for Fido.” – 4HB: Tim Ferris

Example 4HB Schedule

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