Want Results? Just 2 weeks on Occam's Protocol… results!
Note: If you want the numbers, the highlights and the charts: skip to the results here.
As I sit here and consider all the time that I’ve spent at gyms in the past 10 years, one thing comes to mind: at least it gave me something to compare this to. Put simple though, the results between my previous gym efforts and this phase of workouts have no similarities.Previously, and even heeding warnings I had read about not making workouts too long, I would be in the gym for a little under an hour, getting through my 6-or-so different lifts, pushes, and pulls, and then head on and do some ab workouts. Of course, I felt stronger, and I saw some gains on paper with my strength.
Once, I even managed to gain 5 pounds, after a concerted 4 weeks diligently following a ‘string bean’s’ bulking program. It was the closest, in fact to the Occam’s Protocol workouts, and got me in the best shape I’ve been in. With that as the benchmark (noticeably lower body fat and weighing, at my max, around 163 pounds), my dive into the Occam’s Protocol workouts have been exciting, intriguing and at times, shocking.
I’ve done 3 ‘A’ Workouts, and 2 ‘B’ Workouts, across 2.5 weeks. The numbers really speak for themselves, I have seen gains on all lifts and exercises, and have seen a gain on the scales. See below for my charts of Workout A, Workout B and my weight on the scales. All weigh-ins took place at the same time of day, same routine of meals, etc.
- Yates EZ Row – 57% strength gain, no form loss
- Shoulder Press – 10lb gain.
- Myotatic Crunch – increase 25%, with better form
- Incline Bench – 22% gain (still haven’t done workout 3 of ‘B’)
- Leg Press – 22% gain (this is 40 lbs!!)
- Kettlebell – 400kgs more lifted – 50 reps @ 16kg went to 50 reps @ 24kg – that’s a 50% gain.
So with this data showing a great trend, the next question, of course, is whether I’m putting on muscle or fat. I think the first answer comes from the increases in the gym – literally every exercise that involves weights has gone up remarkably – especially the leg press and the Yates EZ Row. For those who might ask the question of whether I started with low weights – I followed, exactly to the letter, the book’s formula for determining starting weight.
The next answer, is in appearance. Muscles are actually more visible than they previously were, which suggests a drop in body fat, not a gain, as one might expect whilst adding extra food intake. This could well be the work of the PAGG, or could be attributed to the clean slow carb diet + protein drinks that I’m sticking to.
How to replicate this
Everyone is different, so I don’t want to suggest your results will be identical. I do know, however, that lots of people are having success and great results with similar programs, and that it is possible to replicate what I’m doing.
- Slow Carb x4 meals
- Meal times are around 8am, 12pm, 4pm, 8pm
- Breakfast is consistently 1/3 cup (before cooking) red split lentils, 2 whole eggs, 2 egg whites, 1 cup spinach or green beans (Sometimes I add a bit of parmesan cheese)
- Added 1 cup cooked brown rice to 2 meals per day
- 1/2 protein shake (made with water) morning and night
- 1 protein shake during workout
- PAGG – AGG X4 /day – with each meal, P at bedtime
- Vitamin B mornings
- Cal/Mag at night
- Creatine x5g 2x/day
- L-Glutamine – x5 2x/day + 25g post-workout
- Time workout so lunch (with rice) comes within 1 hour of finishing
- Cheat days are game-on for anything, lunch-bedtime
- Lemon juice in water – 8-10 glasses/day
- Green tea in the morning, and some afternoons
- Almond butter when hungry between meals
- No cardio – a couple walks /week (25mins max) (this is killing me I love running and swimming)
- ‘A’ workout, rest 2 days, ‘B’ workout, rest 3 days. I am shifting to 3 day rest between both now.
- On the last rep, go until you are off the planet – never give up.
- Use a spotter on anything that could need one
- Have used 1 extra failure rep on some lifts, after 10 second rest
- 5 min warmup on cross trainer to get blood flowing
- 3 reps with little weight to check injuries and all-clear to lift
- Timed rest breaks between exercises
With these results, I strongly believe that both the weights programs, and the eating regime, are both wholly responsible, together, for these results.
How are your results this week? What’s been your biggest ‘win’ so far? Leave a comment and let us all know how you’re doing.
You might be interested in reading these too:
- Starting Occam’s Protocol workouts Well, the time has come for the next phase of our Four Hour Body experiment. Having gone through a fat loss phase, using the slow carb meals and nothing more, we're moving on...
- 4 Hour Body Cheat Sheet: Occam’s Protocol Workout Sheet Hey everyone, as it's time for me to start on the Occam's Protocol workout, I wanted to share with everyone the 'cheat sheet' that I've made up to take to the gym with...
- Great results; a few hitches Its been a couple weeks of great results! I've been really happy with losing about 10 lbs and having a ton of energy. Unfortunately, I've had some other results come along with it......