Mistakes in nutrition – preventing more lost gains
Not content with the fat gains from Occam's Protocol, I went on a mission to find a better nutritional option. Pairing the 'Forgotten Third Workout' program with slow carb + protein shakes and peanut butter, I was sure that I was covering my bases, and was on my way to achieving the results I wanted. A few hurdles later, I have a better view of how this nutritional decision affected my progress. Continue reading
Posted in Exercise, Goals, Strength, The Four Hour Body | 
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3 Comments
Emergency Home Workout – Man uses household objects to build strength!
Stuck at a house, no car to get anywhere, and with the calendar ticking, I did what any regular 4HB follower would do - invented my own home workout to substitute for an Occam's Protocol/Geek to Freak gym session. Read on to discover how I managed to do a full workout of dips, incline bench press, squats, overhead press and myotatic crunches, without any gym equipment at all. Continue reading
Posted in Exercise, Practicality, Strength, The Four Hour Body | 4 hour body, 4hb, 4hr body, 4hr body workout, 4hrbody, barbell, bench press, cat, cat vomit, crunches, dips, dr oz, four hour body, gym, gym equipment, home workout, incline bench press, no gym, no weights, occam s, overhead barbell press, overhead press, slow carb diet, split workout, squats, strength, weights, workout, workouts | 2 Comments
The Forgotten 4 Hour Body workout revealed
The 4 Hour Body is full of great nuggets of information. Some of them, less obvious than others. While we're all reading about Occam's Protocol MED workouts, or slow carb fat loss, there are some really valuable ideas that get lost. If you are thinking about workouts, and you're choosing between Occam's Protocol and Geek to Freak - did you know there's a third option? I'm going to guess not, as most people, myself included, miss this one entirely on first reading. It can be an ideal mix though, and yield better results than Occam's for only slightly more effort. Continue reading
Posted in Exercise, Fat Loss, Strength, The Four Hour Body | 4 hour body, 4hb, 4hrbody, cadence, four hour body, functional strength, g2f, geek to freak, gym, med, muscles, occam's, occam's protocol, reps, sets, slow carb, split sets, splits, weight lifting, weights, workout, workouts | 46 Comments
4HB for college students: Improve practically everything including fat loss
We get lots of questions from all kinds of different people, old and young alike. And the 4 Hour Body can help people in all age groups. In this article, you will discover how the 4 Hour Body can make a huge difference in the life of a college student, in everything from grades to dating. Sounds like a fantasy? Prove me wrong this semester. Continue reading
Posted in Fat Loss, Goals, Practicality, Slow Carb, The Four Hour Body | 4 hour body, 4hb, 4hbody, 4hrbody, beans, college, college student, dating, drinking, eggs, fast food, fat loss, four hour body, freshman, friends, gym, late nights, parties, protein, restaurants, salad, sleep, student, students, studying, takeout, weights, working out, workout, workouts | 9 Comments
Can slow carb get you below 10% bodyfat?
This is a controversial question, for a few reasons. But that's not going to stop me writing this article. I am taking a very hard look at the slow carb diet, for one simple reason: I have a goal. Much like anyone else's goals, it has been set, and I am working to achieve it. But that doesn't stop any of us considering that there might be a better way than what we are currently doing. So, in this article, I will look at the slow carb diet with a more focussed goals than simply 'fat loss', and decide if slow carb is the right option if your aim is to get into muscle-defining bodyfat percentages. Continue reading
Posted in Fat Loss, Goals, Slow Carb, The Four Hour Body | 4 hour body, 4 hour body diet, 4 hour body workouts, 4 hour diet, 4 hour slow carb, 4 hr body, 4 hr diet, 4h body, 4hb, 4hbc, 4hbody, 4hour, 4hr body, 4hr body meals, 4hrbody, body fat, bodybuilder, bodyfat, bodyfat percentage, calories, controversial question, cut, defined muscles, energy expenditure, fat loss, fatloss, losing fat, losing weight, muscle definition, percentages, plateau, prejudices, protein, protein powder, protein shake, ripped, slow carb cooking, slow carb diet, slow carb fat loss, slow carb food, slow carb meals, slow carb recipe, slow carb regime, slow carbs, slowcarb, weight, weight loss, weights, workout, workouts | 16 Comments
Occam’s Protocol vs Geek to Freak Workouts
Are you trying to choose between one workout and the other? Not sure where to start? Or thinking about changing? Here I take a look at the two workouts, and explain which I prefer and why. Continue reading
Posted in Exercise, Strength, The Four Hour Body | 4 hour body, 4 hour body workouts, 4hb, 4hb workout comparison, 4hrbody, brown rice, cadence, calmag, chromemate, creatine, fat loss, four hour body, four hour body workout, g2f, g2f vs occams, gain muscle, gain strength, geek to freak, gym, l glutamine, lifting, lomad, med, muscle development, muscle gain, muscle mass, occam's, occam's protocol, occams vs g2f, occams vs geek, occams vs geek to freak, policosanol, sloniacin, strength, strength gain, strength gains, tim ferriss, weights, workout, workouts | 11 Comments
7 Lessons: Geek to Freak progress and results
Geek to Freak is an amazing workout, but there are things can can really hold back your results. One example of this is mis-timing a workout so that I'm finishing it right when I am due for a meal. What else could be affecting your results? Continue reading
Posted in Exercise, Practicality, Strength, The Four Hour Body | cadence, calories, efficiency, exercise, fat loss, g2f, geek 2 freak, geek to freak, gym, gymboss, intervals, metronome, muscle gain, muscles, occam's, occam's protocol, op, reps, slow carb, time under tension, timer, tut, weight gain, weights, workout, workouts | 8 Comments
Watch the videos – Couples Challenge Update Week 3
Our couples are making great progress, and this week they share some amazing health benefits they've found from being on the slow carb diet. If you have fibromyalgia or plantar fasciitis - don't miss this! Learn more about their experiences, and how they see their future. Continue reading
Posted in Fat Loss, Slow Carb, The Four Hour Body | 4 hour body, 4hb, 4hb health benefits, carb coma, carbs, couples challenge, energy, exercise, facebook, fat loss, fibromyalgia, four hour body, gaining muscle, health, health benfits, plantar fasciitis, salmon, slow carb, slow carb diet, video, water, weight loss, workout | Leave a comment
25,000 Calories – 1 week of Occam's Protocol meals
For everyone looking to gain muscle, either on the Occam's Protocol workouts, or on the Geek to Freak, after you gain some muscle, it can be difficult adjusting your food intake to continue gaining. I decided to spend a week focused on eating more than enough - read on to see what my meals looked like, and how they shaped up nutritionally. Calorie, fat, protein and carb counts included! Continue reading
Posted in Exercise, Meal Diary, Meals, Recipes, Strength | egg whites, exercise, food diary, gaining muscle, geek to freak, gym, meal diary, meal ideas, meals, muscle gain, nutrition, occam's, occam's feeding, occam's protocol, protein, recipes, weight gain, weights, workout, workouts | 32 Comments
The Golden Rule of Slow Carb Fat Loss: The Right Amount of Exercise
"Find 30 minutes a day", "raising our heart rate is healthy", "try to get 45 minutes in the fat burning zone", "make it a daily habit". Sound familiar? It should, as generally speaking, it is agreed that exercise is good, healthy and helps people lose fat they don't want. The majority of us have all heard the messages over the years, and it seems to make logical sense. So how could this logic be stopping us from losing fat? Continue reading
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