I have been struggling with lack of direction. For at least the next month, and hopefully three months, I will be workng on a few goals. The goal this post is about is gaining muscular weight.

I have a fairly easy time gaining weight and have gained plenty in the past, but sadly each time I gained weight I would get sick shortly thereafter or I would have severe troubles with my depression. This time I want to add around 20lbs of lea weigh and keep it.

Yesterday I sat down and took my measurements and BF%. I used the personal use version of BodyMetrix.

Weight: 184lbs

BF%: 14.2

Lean Weight: 157.9lbs

Today I hit the gym.

I am using Time Ferriss’s Occam Protocol to gain the weight as I have had good success with it before, and also would like a mental break from developing a workout routine.

Finding my Starting weight, I began with the Supinated pulldown.

reps/sets

5/1 110lbs

1 minute rest

5/1 120

rest

5/1 130

rest

5/1 140

rest

1.5/1 150

I took a 3minute rest here and went back at around 70% of 140

I did this with 5 seconds up and 5 seconds down on each rep and held at my point of failure for a full 10 seconds just shaking.

7.5/1 100lbs

5 minute Rest

Overhead Press

5/1 90lbs

1 minute rest

5/1 100lbs

rest

1.3/1 110lbs

3 minute rest

5.2/1 70lbs

I found out my left arm is waaaaay weaker than my right arm, and that the new machines in the gym won’t let one arm compensate for the other. So this one might take a while to advance, or perhaps being fatigued first has alot to do with it. Either way it is nice to know the machines are encouraging muscle balancing. I held at failure for 10 seconds again.

5minute rest

10 mytactic crunches

3minute rest

10 reps of 10 second “cat vomit” or basic Nauli.

It was a good workout and I felt good afterwards. I ate around 4000 calories today too and am tempted to keep eating. So he muscle should start piling on!

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