After 28 days

IMG_2040, a photo by mickbaker on Flickr.

I added 3.5kg of muscle and 1.1kg of fat

Day 17(Workout#6), 18, 19, 20

8am
WORKOUT 6 - 3 days rest after last workout

1. Yates Bent Over Row + Pullover
(62.5kg, 12 reps + 32.5kg dumbbell, 11 reps)
2. Dumbbell Press on flat bench + Dips
(35kg dumbbells, 6 reps + 3 dips)
3. Seated Calf Raise
(55kg, 11 reps)
4. Barbell Shoulder Press
(50kg, 6 reps) + 40kg, 4 reps)

5. Reverse Thick Bar Curl (Using towel to increase thickness of bar)
(27.5kg, 3 reps, 20kg, 11 reps)

6. Leg Curl
(4 plates, 11 reps)
7. Lat Pull-down
(70kg, 6 reps)

8. Leg Press
(120kg, 15 reps)

9. Machine Crunch
(60kg, 10 reps)

Daily Total Protein

Day 17 = 261g

Day 18 = 200g

Day 19 = 218g

(had 4 beers with friends before they left overseas)

Day 20 = 180g

(Felt sluggish in morning after drinking the night before, hence didn't eat protein until lunch)

Day 13 (Workout#5), Day 14,15,16 totals

8:15am
WORKOUT 5 - 9 exercises. 45 minutes.

1. Yates Bent Over Row + Pullover
(65kg, 14 reps + 30kg dumbbell, 10 reps)
2. Dumbbell Press on flat bench + Dips
(30kg dumbbells, 8.5 reps + 3 dips)
3. Seated Calf Raise
(55kg, 13 reps)
4. Barbell Shoulder Press
(40kg, 10 reps)

5. Reverse Thick Bar Curl (Using towel to increase thickness of bar)
(20kg, 13 reps)

6. Leg Curl
(3.5 plates, 13 reps)
7. Lat Pull-down
(60kg, 7 reps)

8. Leg Press
(110kg, 17 reps)

9. Machine Crunch
(55kg, 12 reps)

Daily Total Protein 

Day 13 = 353g (record protein intake)

Day 14 = 241g

Day 15 = 209g

Day 16 = 140g

Day 10 (Workout#4) + Day 11,12 totals

7:15am
WORKOUT 4 - 9 exercises. 45 minutes.

1. Yates Bent Over Row + Pullover
(70kg, 13 reps + 30kg dumbbell, 10 reps)
2. Dumbbell Press on flat bench + Dips
(27.5kg dumbbells, 10 reps + 3 dips)
3. Seated Calf Raise
(50kg, 12 reps)
4. Barbell Shoulder Press
(40kg, 9.5 reps)

5. Reverse Thick Bar Curl (Using towel to increase thickness of bar)
(20kg, 11 reps)

6. Leg Curl
(3.5 plates, 12 reps)
7. Lat Pull-down
(60kg, 6 reps)

8. Leg Press
(100kg, 16 reps)

9. Machine Crunch
(50kg, 14 reps)

Daily Total protein

Day 10 = 220g

Day 11 = 90g (feeling sick with headache)

Day 12 = 188g (feeling 80%)

Day 7 (Workout#3) + Day 8 & 9

Wake 7:30am

500mg Niacinamide

10g L-Glutamine

5g Creatine

8:10am (Pre-Workout)

GNC Lock N Load Pre-Workout

8:20am
WORKOUT 3 - 9 exercises. 45 minutes.

1. Yates Bent Over Row + Pullover
(60kg, 11 reps + 27.5kg dumbbell, 10 reps)
2. Dumbbell Press on flat bench + Dips
(25kg dumbbells, 10 reps + 3 dips)
3. Seated Calf Raise
(45kg, 13 reps)
4. Barbell Shoulder Press
(35kg, 10 reps)

5. Reverse Thick Bar Curl (Using towel to increase thickness of bar)
(20kg, 12 reps)

6. Leg Curl
(3 plates, 13 reps)
7. Lat Pull-down
(55kg, 10 reps)

8. Leg Press
(95kg, 17 reps)

9. Machine Crunch
(50kg, 12 reps)

9:15 (Post Workout) 

2 scoops DH20

10g L-Glutamine

5g Creatine

50g dates

40g of Glucose

Total Protein = 48g

10am

ALA + Chromium

Oh yeah bar (27g)

1pm (Lunch)

ALA + Chromium

2 cans of tuna

1 can chopped tomato

250g jasmine rice

Total Protein = 48g

3pm

Roasted Chickpeas (33g protein)

3:30pm

small protein bar(9g)

7:30pm

L-Glutamine

8pm (Dinner at Mexican Restaurant)

Guacamole

beans

salad

beef

3 small tortilla's

sour cream

Total Protein = 45g

11pm (Before bed)

Niacinamide

Policosanol

Day 7, Daily Total Protein = 210g


Day 8, Daily Total Protein = 270.1g
Day 9, Daily Total Protein = 236g

Supplements and Dosages

L- Glutamine
80g per day for the first 5 days. Split into 8 portions of 10g. After day 4 I realised my measuring device was slightly too small and I finished consuming the 400g mid way into day 6. 10g per day for the remaining 23 days.

Creatine Monohydrate
10g per day


Controlled Labs DH20
Hydrolized Whey Protein, 24g of protein per serve.


Lo Carb Delite (Unflavoured)
Isolate, concentrate blend. 30g protein per serve.

Lock and Load (Preworkout)

1 scoop before my workout, on workout days only.

Niacinamide* 100mg
5 first thing in morning, 5 before bed

Policosanol 10mg
2 before bed

Alpha Lipoic Acid 300mg
One tablet with each main meal (3 per day)

Chromium Max* (200mcg chloride, 50mcg picolinate)
One tablet with each main meal (3 per day)


Magnesium 250
2 tablets before bed on workout days to help with muscle soreness.


Mega Men Multivitamin
1 to 2 tablets per day, depending on my diet.


Salmon oil
5 capsules per day


Chlorophyll
Only taken after large meals or if feeling bloated.




*Note - I as unable to source all of the supplements reccommended by the 4 Hour Body. Therefore I used the closest possible thing.

Before shot of front

IMG_1858
Originally uploaded by mickbaker

Day 1, 23/2/11
At 10% bodyfat