10 Occam’s Workouts done – Occam’s Protocol Results
With my first gym punch-card full, it’s time to take a look at whether all these gym sessions, and all this food, has been worth it. The 10 workouts have taken around 6 weeks to complete, as I have been increasing rest time (up to 4 days) between workouts, as my muscles and strength develops. If you’re wondering whether the Occam’s Protocol workouts can really get results, and if it’s worth trying them, consider this: my punchcard cost less than $100, and my total gym time so far has been 5 hours – and I dawdle and chat in the weight room – you could probably, literally, get that down to 4 hours.
So first, the facts:
- I have done 10 workouts, over approximately 5.5 weeks.
- I have been increasing my rest periods.
- I believe I under-ate for 2 weeks, after the first 3 weeks – resulting in small gains. (Due to eating same as I was at 149 pounds, when I was 155).
- I changed initial 1/3 cup (uncooked) of rice to 1/2 cup, changed 1/3 lentils (uncooked) to 1/2 cup lentils.
- I started at 149 pounds (after a month of slow carb), and now see the scales around 161/162 pounds this week – expecting 163 by end of the week
- I have been taking creatine – 5gms morning and night, and 10gm before workouts – for this entire period
- I have been taking PAGG the whole time
- I am relying on whey protein isolate shakes to add to my food protein intake – now at least 2 per day
- I included LOMAD (liter of milk a day) 2 weeks ago, and started seeing the scales go up again
- I have a few extra off-diet meals last week for a friend’s visit – I lost 1/2 pounds due to this (under-eating due to richness/stomach ache the following day)
- I am now using ‘The Demon’ as I call it, for workouts – 300ml milk, 1 banana, 2 tbsp almond butter, 1 scoop unflav. protein powder.. it’s heavy.
- I am following the Occam’s Protocol A and B workouts with free weights (except machine incline leg press)
- I am using a spotter (crucial to pushing yourself to failure when you have weights about your head/face/privates)
- I include the myotatic crunch and cat vomit where recommended
- I include the kettlebell swings where recommended
- I use a rope, suspended above me, to ensure I don’t go past upright on the crunches
- Sometimes, if I feel something held me back from achieving total screaming failure, I ran and grab a lower weight, and get back into a 5/5 cadence rep, to go to failure and then hold it as long as I can while my brain screams at me
- Twice, I haven’t been able to hold my own body weight after leg presses
- I have gone to dumbell incline bench press due to a limited range of motion using the barbell, and my inability to address this functional/biomechanical problem currently
- I include brown rice in 2 meals per day
- I walk once or twice a week
- I’ve done a couple of tai chi classes during this time, and hit some sweet mountain biking trails, which set back my muscle gains but increased my smile muscles
- Weight: Started at 149lbs at approx 13% bodyfat (Skinfold)
- Weight: This week at 162 pounds = 13 pound gain in 7 weeks and rising – at approx 14% bodyfat (Skinfold)
- Strength: Leg Press – started at 180lbs – now at 270lbs = 50% increase in strength
- Strength: Shoulder Press – started at 50lbs (inc bar) – now at 65lbs (inc bar)= 30% increase in strength
- Strength: Yates Row – started at +90lbs – now at +150lbs = 66% increase in strength
- Strength: Incline Bench – started at 95lbs (inc bar) – went to 120lbs in 4 weeks (26% strength gain) – now doing dumbells – 55lb each hand (more stabilizing, more shoulder strength required).
- I plan to continue Occam’s workouts, with Occam’s feeding for another workouts series (10 workouts – 5/6 weeks)
- I aim to gain another 12 pounds, to be around 175 pounds.
- To do this, I will need to increase food consumption again.. this time I will add in more beans 1.5 cups per meal (vs 1 cup)
- I am currently testing an intense feeding week, with extra protein shakes
- I plan to test dropping LOMAD, dropping rice and going full slow carb for 1 week to test gains (will need to eat a lot of beans this week – 2 cups per meal – 1 can!)
- Reaching 175 pounds will be my trigger to hit a month of slow carb, with kettlebell workouts, to drop 5lbs+ of fat
To say that I’m happy with the results so far would be an understatement. To reiterate – this is 5 hours in the gym, total. It’s incredible. Just finding the room for all this food is actually the biggest challenge I’ve faced. The second one is actually believing that eating this much won’t make me a blimp. But I’m over that I think. There is muscle growing, which is reassuring.
If you need a handy reference, Download our Occam’s Protocol Cheat Sheet!
Do you have any results you’d like to share? Or do you have any questions or comments? I’m open to ideas – anything I could be doing differently that could get me more gains, quicker?? Leave me a comment below!
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