Tim Ferris Geek to Freak

Excercises

All of these exercises can be found at www.fourhourbody.com/geek-to-freak

Pullover + Yates’s bent row

Shoulder-width leg press12

Pec-deck + weighted dips

Leg curl

Reverse thick-bar curl (purchase cut 2″ piping from Home Depot if needed, which you can then slide plates onto)

Seated calf raises

Manual neck resistance

Machine crunches

supplements

Morning

Supplementdose
NO-Xplode112 scoops
Slo-Niacin or time-release niacinamide500 mg

Each meal

ChromeMate (chromium polynicotinate, not picolinate, 200 mcg) alpha-lipoic acid (200 mg)

Pre-workout

BodyQUICK (2 capsules 30 mins. prior)

Post-workout

Micellean (30 g micellar casein protein)

Prior to bed

policosanol (23 mg) ChromeMate (200 mcg) alpha-lipoic acid (200 mg) Slo-Niacin (500 mg)

Full body workout to elicit better hormonal responses

5 sets of 5

Sequence

Here is the sequence I used during this experiment (“+” = superset, which means no rest between exercises): Pullover + Yates’s bent row Shoulder-width leg press12 Pec-deck + weighted dips Leg curl Reverse thick-bar curl (purchase cut 2″ piping from Home Depot if needed, which you can then slide plates onto) Seated calf raises Manual neck resistance Machine crunches

diet ideas

Some athletes eat 10 times per day to break up caloric load and avoid excessive fat gain. I find this unnecessarily inconvenient, particularly when you are on a regimen of supplements that increases insulin sensitivity and GLUT-4 activity (see “Damage Control”). I eat four main meals per day for both fat-loss and muscular gain. Tim NIGHT-OWL SCHEDULE 10:00 A.M.—Wake up, immediately breakfast + ½ shake (details later in this chapter) 2:00 P.M.—Lunch 6:00 P.M.—First dinner 7:30 P.M.—Training, if scheduled (I sip low-fat protein just before and throughout. Neil used Isopure®.) 8:30 P.M. (30 minutes post-training)—Dinner 15 minutes before bed—Second half of morning shake The meal composition is nearly identical to the Slow-Carb Diet, as are the tenets, though we now add a starch such as brown rice or quinoa to the non-shake meals. There is no need to mimic my hours, of course. Just look at my meal spacing as one option that has worked. Neil was different. He was prone to skipping breakfast and had little appetite. It was impossible for him to consume large meals from the get-go. The solution was to prescribe a calorie-dense shake for breakfast and increase the number of meals to achieve a proper food volume, even with smaller portions. NEIL’S FOOD SCHEDULE 9:00 A.M.—Protein shake (see below) 11:00 A.M.—Protein bar (Balance Bar or, preferably, a Training 33 YouBar) 1:00 P.M.—High-protein/-carb lunch (usually chicken breast with potatoes) 3:00 P.M.—Protein bar 5:00 P.M.—High-protein/-carb dinner (usually sushi/sashimi with extra rice) 7:00 P.M.—Protein bar 9:00 P.M.—Protein snack with carbs (chicken or eggs or tuna) 11:00 P.M.—Protein shake