P90x vs. Occam's Protocol as described by Tim Ferriss in 4-Hour Body

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Tony Horton's P90x vs. Occam's Protocol as described by Tim Ferriss in 4-Hour Body - a comparison of fitness regimes for muscle gain and fat loss. …

Tony Horton's P90x vs. Occam's Protocol as described by Tim Ferriss in 4-Hour Body - a comparison of fitness regimes for muscle gain and fat loss.

Presented at the Quantified Self 2011 Conference.

For more information on P90X, please see http://wiki.dandascalescu.com/reviews/fitness/p90x_faq

For more information on Occam's Protocol, please see
http://wiki.dandascalescu.com/summaries/tim_ferriss_-_the_4-hour_body/from_geek_to_freak_-_gaining_muscle

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  • Somatotypes are controversial
  • Tim’s “after” picture
  • Time under tension: 70 seconds
  • Premiere Scan in Santa Clara

Transcript

  • 1. Tony Horton’s P90X vs. Tim Ferriss’ Occam’s Protocol Dan Dascalescu @dandv #qs2011
  • 2. Goal: muscle gain
    • I’m an ectomorph, aka hardgainer
    • No serious prior weight training
  • 3. P90X – 2008/9
  • 4. P90X cons
    • 3 months
    • 6 days a week
    • 1-2 hours a day
    • hard to follow diet (for the first month)
    • extremely intense
    • low muscle gain
    • confusing guide/nutrition, but see my wiki
  • 5. P90X pros
    • confidence boost
    • fat loss
    • strength gain ~2x
    • endurance
    • least boring – 11 workout DVDs
    • can be done at home
    • predictable diet
    • long-lasting results
  • 6. Compliance
    • Diet: 95%
    • Workouts: 90% (alternatives to cardio)
    • Rest: ?
  • 7. P90X results
  • 8. Permanence of results -10%..-25% Very good Excellent Endurance Padding, but still visible “ Holy sh*t” Abs definition -1 .. -2 10 .. 11 12 Chin-ups + / - A year later Right after P90X
  • 9. My P90X FAQ Wiki
    • bit.ly/p90xfaq
  • 10.  
  • 11. From Geek to Freak 34 lbs of muscle in 4 weeks
  • 12. Occam’s Protocol - 2011
    • easy version of “From Geek to Freak”
    • for beginners
    • "More than four hours per month of gym time is not necessary to reach your target weight in record time.”
    • only two exercises per workout
    • ~5 minutes, including rest
    • you need to eat A LOT
  • 13. Occam’s Protocol Claims
    • Triggers muscular, neural and hormonal growth mechanisms
    • “ In just over four weeks , Neil [Strauss], who’d never been able to gain weight, gained 10 pounds of muscle and grew from 125 to 135 pounds , a near 10% increase in total body mass ” -- The 4-Hour Body, p. 195
    • That implies no fat gain (!)
  • 14. Diet
    • 20 calories per pound of lean bodyweight for 10 pounds more than your current lean bodyweight 115 + 10 lb, x 20 => 2500 calories
    • drop calories by 50% one day per week to prevent protein uptake down-regulation
    • protein - at least 1.25g per pound of current lean bodyweight => 144g
    • carbs (not mentioned in 4HB) – 1.5g - 3g per pound of body weight => 230g – 460g
    • supplements
  • 15. Water – why I stopped short
    • 3 weeks into Occam’s I had a sudden attack of stomach pain
    • went to ER
    • diagnosis: gastritis? (doctor not sure)
    • blood test results:
      • protein levels too high
      • renal function too high (BUN)
    • drink water - 2.8% of your body weight
  • 16. Workouts, ~2 / week 5 up/5 down count
    • Workout A
      • Close-grip pull-down (palms facing you) x 7 reps
      • Machine shoulder press x 7 reps
    • Workout B
      • Bench press x 7 reps
      • Leg press x 10 reps
  • 17. Occam’s Protocol compliance
  • 18. DXA scans for maximum precision ~$60, ~30 minutes total
  • 19.  
  • 20.  
  • 21. Occam’s Protocol results body composition +4.2 lbs 157.6 lbs 153.4lbs Total mass +2 lbs 117.7 lbs 115.7 lbs Lean mass +0.8% 22.6% 21.8% Fat % + / - After 3 weeks Start
  • 22. My Occam’s Protocol Wiki
    • bit.ly/4hb-occam
  • 23. Conclusions
    • P90X - strength, endurance, fat loss; don’t expect muscle gain
    • Occam’s Protocol
      • easy workouts
      • eat like a pig
    • DXA scan for body composition
    • You’ll have to shed the fat you gain via Occam’s, but that’s for another talk
  • 24. P90X vs. Occam’s Protocol Dan Dascalescu @dandv #qs2011 Q&A