Tony Horton’s P90X vs. Tim Ferriss’ Occam’s Protocol Dan Dascalescu @dandv   #qs2011
Goal: muscle gain <ul><li>I’m an ectomorph, aka hardgainer </li></ul><ul><li>No serious prior weight training </li></ul>
P90X – 2008/9
P90X cons <ul><li>3 months </li></ul><ul><li>6 days a week </li></ul><ul><li>1-2 hours a day </li></ul><ul><li>hard to fol...
P90X pros <ul><li>confidence boost </li></ul><ul><li>fat loss </li></ul><ul><li>strength gain ~2x </li></ul><ul><li>endura...
Compliance <ul><li>Diet: 95% </li></ul><ul><li>Workouts: 90% (alternatives to cardio) </li></ul><ul><li>Rest: ? </li></ul>
P90X results
Permanence of results -10%..-25% Very good Excellent Endurance Padding, but still visible “ Holy sh*t” Abs definition -1 ....
My P90X FAQ Wiki <ul><li>bit.ly/p90xfaq </li></ul>
 
From Geek to Freak 34 lbs of muscle in 4 weeks
Occam’s Protocol - 2011 <ul><li>easy version of “From Geek to Freak” </li></ul><ul><li>for beginners </li></ul><ul><li>&qu...
Occam’s Protocol Claims <ul><li>Triggers muscular, neural and hormonal growth mechanisms </li></ul><ul><li>“ In just over ...
Diet <ul><li>20  calories  per pound of lean bodyweight for 10 pounds more than your current lean bodyweight 115 + 10 lb, ...
Water – why I stopped short <ul><li>3 weeks into Occam’s I had a sudden attack of stomach pain </li></ul><ul><li>went to E...
Workouts, ~2 / week 5 up/5 down count <ul><li>Workout A </li></ul><ul><ul><li>Close-grip pull-down (palms facing you) x 7 ...
Occam’s Protocol compliance
DXA scans for maximum precision ~$60, ~30 minutes total
 
 
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...
My Occam’s Protocol Wiki <ul><li>bit.ly/4hb-occam </li></ul>
Conclusions <ul><li>P90X - strength, endurance, fat loss; don’t expect muscle gain </li></ul><ul><li>Occam’s Protocol </li...
P90X vs. Occam’s Protocol Dan Dascalescu @dandv   #qs2011 Q&A
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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.

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

    1. 1. Tony Horton’s P90X vs. Tim Ferriss’ Occam’s Protocol Dan Dascalescu @dandv #qs2011
    2. 2. Goal: muscle gain <ul><li>I’m an ectomorph, aka hardgainer </li></ul><ul><li>No serious prior weight training </li></ul>
    3. 3. P90X – 2008/9
    4. 4. P90X cons <ul><li>3 months </li></ul><ul><li>6 days a week </li></ul><ul><li>1-2 hours a day </li></ul><ul><li>hard to follow diet (for the first month) </li></ul><ul><li>extremely intense </li></ul><ul><li>low muscle gain </li></ul><ul><li>confusing guide/nutrition, but see my wiki </li></ul>
    5. 5. P90X pros <ul><li>confidence boost </li></ul><ul><li>fat loss </li></ul><ul><li>strength gain ~2x </li></ul><ul><li>endurance </li></ul><ul><li>least boring – 11 workout DVDs </li></ul><ul><li>can be done at home </li></ul><ul><li>predictable diet </li></ul><ul><li>long-lasting results </li></ul>
    6. 6. Compliance <ul><li>Diet: 95% </li></ul><ul><li>Workouts: 90% (alternatives to cardio) </li></ul><ul><li>Rest: ? </li></ul>
    7. 7. P90X results
    8. 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. 9. My P90X FAQ Wiki <ul><li>bit.ly/p90xfaq </li></ul>
    10. 11. From Geek to Freak 34 lbs of muscle in 4 weeks
    11. 12. Occam’s Protocol - 2011 <ul><li>easy version of “From Geek to Freak” </li></ul><ul><li>for beginners </li></ul><ul><li>&quot;More than four hours per month of gym time is not necessary to reach your target weight in record time.” </li></ul><ul><li>only two exercises per workout </li></ul><ul><li>~5 minutes, including rest </li></ul><ul><li>you need to eat A LOT </li></ul>
    12. 13. Occam’s Protocol Claims <ul><li>Triggers muscular, neural and hormonal growth mechanisms </li></ul><ul><li>“ 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 </li></ul><ul><li>That implies no fat gain (!) </li></ul>
    13. 14. Diet <ul><li>20 calories per pound of lean bodyweight for 10 pounds more than your current lean bodyweight 115 + 10 lb, x 20 => 2500 calories </li></ul><ul><li>drop calories by 50% one day per week to prevent protein uptake down-regulation </li></ul><ul><li>protein - at least 1.25g per pound of current lean bodyweight => 144g </li></ul><ul><li>carbs (not mentioned in 4HB) – 1.5g - 3g per pound of body weight => 230g – 460g </li></ul><ul><li>supplements </li></ul>
    14. 15. Water – why I stopped short <ul><li>3 weeks into Occam’s I had a sudden attack of stomach pain </li></ul><ul><li>went to ER </li></ul><ul><li>diagnosis: gastritis? (doctor not sure) </li></ul><ul><li>blood test results: </li></ul><ul><ul><li>protein levels too high </li></ul></ul><ul><ul><li>renal function too high (BUN) </li></ul></ul><ul><li>drink water - 2.8% of your body weight </li></ul>
    15. 16. Workouts, ~2 / week 5 up/5 down count <ul><li>Workout A </li></ul><ul><ul><li>Close-grip pull-down (palms facing you) x 7 reps </li></ul></ul><ul><ul><li>Machine shoulder press x 7 reps </li></ul></ul><ul><li>Workout B </li></ul><ul><ul><li>Bench press x 7 reps </li></ul></ul><ul><ul><li>Leg press x 10 reps </li></ul></ul>
    16. 17. Occam’s Protocol compliance
    17. 18. DXA scans for maximum precision ~$60, ~30 minutes total
    18. 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
    19. 22. My Occam’s Protocol Wiki <ul><li>bit.ly/4hb-occam </li></ul>
    20. 23. Conclusions <ul><li>P90X - strength, endurance, fat loss; don’t expect muscle gain </li></ul><ul><li>Occam’s Protocol </li></ul><ul><ul><li>easy workouts </li></ul></ul><ul><ul><li>eat like a pig </li></ul></ul><ul><li>DXA scan for body composition </li></ul><ul><li>You’ll have to shed the fat you gain via Occam’s, but that’s for another talk </li></ul>
    21. 24. P90X vs. Occam’s Protocol Dan Dascalescu @dandv #qs2011 Q&A

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