One of the things that inspired me to finally start my own blog was an article I read on Tim Ferriss' blog... specifically this post... From Geek to Freak: How I Gained 34 lbs. of Muscle in 4 Weeks and also this post How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise.

Inspiring stuff... so much so that after a few false starts... I have decided to follow the 'Geek to Freak' post... The 'geek to freak' program boils down to this (quoting from Tim)...

Here are the six basic principles that made it happen:

1. Follow Arthur Jones’ general recommendations for one-set-to-failure from the little-known Colorado Experiment, but with lower frequency (maximum of twice per week) and with at least 3 minutes between exercises.

2. Perform every repetition with a 5/5 cadence (5 seconds up, 5 seconds down) to eliminate momentum and ensure constant load.

3. Focus on no more than 4-7 multi-joint exercises (leg press, trap bar deadlift, overhead press, Yates bent row, dips, incline machine benchpress, etc.) and exercise your entire body each workout to elicit a maximal hormonal (testosterone, growth hormone + IGF-1) response.

4. Eat enormous quantities of protein (much like my current fat-loss diet) with low-glycemic index carbohydrates like quinoa, but drop calories by 50% one day per week to prevent protein uptake downregulation.

5. Exercise less frequently as you increase strength and size, as your recovery abilities can only increase 20-30%, while you can often increase fat-free muscle tissue up to 100% before reaching a genetic set-point.

6. Record every workout in detail, including date, time of day, order of exercises, reps, and weight. Remember that this is an experiment, and you need to control the variables to accurately assess progress and make adjustments.

Today I started the program (as above... after a few false starts) and the work out itself was very different to what I am used to (and took considerably less time.)

Having said that my muscles are the 'right' kind of sore today.

Will try and ramp up the protein as well in the coming weeks... and jog more often.

At this early stage I plan on sticking to the weight program... that is 2 days of 30 minutes only per week... and to jog at least twice a week (possibly 3 times if I go twice on the weekend.) Will take some progress pics shortly... and post(erous) here.