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

Before shot of Back

IMG_1865
Originally uploaded by mickbaker

Day 1, 23/2/11

Quinoa, Protein, apple and cinnamon

IMG_1885
Originally uploaded by mickbaker

36.9g of protein, this meal took so long to eat..

Day 3, Feb 25th (Friday)

Wake 7:40am
10 minutes of stretching including cat spew exercise for lower abdomen


8am
Niacinamide
ALA + Chromium
10g L-Glutamine


8:15am
1 Tablespoon of almond butter (1.9g protein)


8:30am (Breakfast)
100g of oats
20g sultanas
3 sticks of fresh cinnamon (I recommend only using 1, 3 was too many)
1 scoop DH20
1 Banana
200ml Full Cream Milk
1 Tablespoon Chia seed
Total Protein = 47.8g


9am
10g L-Glutamine


10am
Double Espresso (freshly made from my new Nespresso machine with Ristretto capsules)


10:45am
10g L-Glutamine
5g Creatine


11:30am
Cucumber


12pm
10g L-Glutamine


Ala + Chromium
12:45pm (Lunch)
300g beef
50g Quinoa
Saurkraut
1 Tomato
Paprika, cumin, rosemary
Total Protein = 110.5g


2pm
10g Leucine
5g Creatine
10g L-Glutamine


3:30 (catch up with mum)
Glass of grapefruit juice


6:30
DH20
Almond Butter
10g L-Glutamine
Total protein = 25.9g


8:45 (Hurricaines for Dinner)
Full rack of pork spare ribs
Large Baked potato with sour cream
Total Protein = 65g


11:30pm (before bed)
20g L-Glutamine
500mg Niacinamide
3x Policosanol


Daily Total Protein = 251.1g

Day 4, Feb 26th

Wake 6:30am
500mg Niacinamide
10g L-Glutamine
5g Creatine


6:50am (Pre-Workout)
Took GNC Lock N Load Pre-Workout
Arrived at Randwick Fitness First which was closed,  I was very agitated as I was pumped and ready to train after skulling my pre-workout. I finally arrived at Bondi Platinum Fitness First, then realised I had to do some gastric emptying. Last night's ribs and baked potato weren't sitting too well in my belly so they had to go.


7:20am
WORKOUT 2 - 9 exercises. 
Due to how packed the gym was I had to change the order of my exercises. As a general rule though I would try to keep the order consistent. Exercise time 45 mins.

1. Yates Bent Over Row + Pullover
(60kg, 10 reps + 25kg 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)
(17.5kg, 11 reps)
6. Leg Curl
(3 plates, 11 reps)
7. Lat Pull-down
(55kg, 8 reps)

8. Leg Press
(95kg, 14 reps)
9. Machine Crunch
(50kg, 12 reps)


8:15 (Post Workout) Feeling light headed after this workout I had to force my post-workout shake down my throat.
2 scoops DH20
10g L-Glutamine
5g Creatine
50g dates
1 large banana
Total Protein = 48g


10am
10g L-Glutamine
1 large red apple


11am 
Oh Yeah Peanut Butter bar (27g protein)


12:30pm
2 scoops Banana Myofusion (25g protein per scoop)
1 large banana
400ml Milk
Total Protein = 62.8g


2pm
10g L-Glutamine




2:45pm (Lunch)
ALA + Chromium + 4 salmon oil + mega men
250g rice
2 cans of tuna
Canned tomato
Total Protein = 44g


3:30pm
10g L-Glutamine


6pm
10g L-Glutamine
5g Creatine
200ml Milk
DH20
Total Protein = 30.4g


8:30 Dinner at Turkish restaurant with friends. Unfortunately in this restaurant the food was in courses and I couldn't choose my food. I ended up eating.
Hommus dip
One small piece of Turkish bread
lean chicken
lean beef
lamb
fatty kebab meat
One small piece of Backlava (high in fat and sugar)* not reccommended.
Total protein = 40g (being conservative)


10:45pm
10g L-Glutamine


11:30pm (before bed)
10g L-Glutamine
3x Policosanol
500mg magnesium (for muscle soreness, as my muscles were really worn out from my workout that day)


Daily Total Protein = 252.2g