How to gain 30lbs of muscle OR lose 30lbs of fat in 28 days

by Caleb Lee on July 8, 2008

Not many people know you can build a lot of muscle or lose a lot of fat if you just ignore all the popular information found in bodybuilding magazines… and you instead what has been proven to work SCIENTIFICALLY.

Best selling author discovers secret to SERIOUS gains!

For example, Tim Ferriss — the author of the best-selling “The Four Hour Work Week” was able to gain 34 pounds of lean muscle… and lose 3 pounds of fat in just 28 days.

The best part?

He only worked out for 30 minutes… two times per week… for a TOTAL work out time in the gym of ONLY 4 HOURS!

If you’d like to get the same results then keep reading for the six steps Tim Ferriss used to make this possible… and how you can get the very same results starting this month!

Follow these six steps to pack on POUNDS of muscle

From his blog…

  1. Do one-set-to-failure from Arthur Jone’s recommendations from the little-known Colorado experiment, but reduce the frequency (a maximum of twice a week)… and have at least 3 minutes between exercises.
  2. Follow a 5/5 cadence (5 seconds up, 5 seconds down) for every repetition to eliminate momentum and make sure there is a 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 with low-glycemic index carbohydrates like quinoa, but drop calories by 50% one day per week to prevent protein uptake downregulation.
  5. Because 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… you need to exercise less frequently as you increase strength and size.
  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.”

That’s it!

Only six steps (or guidelines) that you need to follow to form your own “four hour body” workout so you can forge your dream body (whether that involves building muscle or burning fat!)

Mr. Ferriss also says to use this exact same outline if you want to burn off pounds of fat and not put on any size (which is what most female trainees have as a goal). Here is what he says from his blog:

“For the ladies not interested in becoming the Hulk, if you follow a “slow-carb” diet and reduce rest periods to 30 seconds between exercises, this exact workout protocol can help you lose 10-20 pounds of fat in the same 28-day time span.”

Now you have no excuse. You only need to workout for four hours next month and you can gain either 30 pounds of muscle… or… lose up to 30 pounds of fat! Get to work!

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Muscle and Brawn Forums Are Nazi Haters
September 29, 2011 at 4:03 am

{ 10 comments… read them below or add one }

jerome t hamilton January 30, 2009 at 11:54 pm

ha tim i don’t believe you gain 34 pounds in 28days because i been trying 2 gains 30 pounds i n 30days you know why i don’t believe it because you didn’t show peoples how u you did you just barely said how you did i been on all these websites and these guy be saying you can gains all these pounds in so little time see i am 160lbs and i am a skinny guy and peoples don’t understand that everybody body is different see i am a diabetic so i cant eat the things like sugar see i try 2 keep my blood sugar from going how and low so tim what your repond 2 this if you have one i would like 2 know


Aaron November 5, 2009 at 11:14 pm

It is a lie. Or, if you prefer, a gigantic misunderstanding.

34 lbs of muscle, he says. “Exhaustive analysis of muscular hypertrophy”, he says. As you may have noticed, I am quite angry at this. If there really is 31lbs of difference between those photos, then I feel sorry for how his body portrays that. I know many bodybuilders who have yet to attain that amount of muscle. Even I, who’ve been training heavily for over a year has accumilated just over 20lbs, yet my physical appearance looks stronger and more vascular?

Yes, I am angry. I’m angry that he has allowed himself to post such nonsense on his website. He seems an intelligent man, so I can only assume that he’s in it for the advertisement. Just another target audience to flock to his site, and perhaps his book. The pictures that apparently display ‘proof’ are by no means impressive for THRITY FOUR POUNDS of muscle. Pshh, i’ll leave it for the dreamers and the people he fools.

He must have mistaken muscle for water retention and muscle memory. ASSUMING it is a genuine article. Which i’m afraid it’s not.


Caleb Lee November 6, 2009 at 5:40 pm

@ Aaron: sorry, but you’ve provided no proof other than “I think he should look stronger, bigger and more vascular with 30+ lbs more muscle”.

People gain muscle in different places and in different ways. One thing most people don’t notice, is when you start doing the “core” muscle building exercises like squats and deadlifts, you put a LOT of weight on your butt, legs, thighs, and back. The Big muscles that most bodybuilding routines completely ignore … because they’re not the “show” muscles.

Another thing to remember is the “density” of certain types of muscle. I have a friend that looks about 15-20lbs bigger than me because he has focused on more bodybuilding type routines which build sarcoplasmic hypertrophy in muscles (giving them a bigger, pumped up look) and I’ve done mostly strength training. While I don’t look as big, we’re only about a 5-10lb difference in weight.


Aaron December 29, 2009 at 5:26 am

@Caleb, it’s been quite a while since I last posted what I did. I happened to come across this again.

I understand what you’ve said, though I still stand by my opinion when I say he’s a fraud. I know it, because 4.8lbs of pure, lean muscle mass is impossible to gain within a week’s time, and has never been done, even with the assistance of steroids on a pubescent who eats twice as much calories and especially with such a terrible, insufficient routine (which is the average rate he would have been going). It is physiologically impossible. I also look at his back double bicep pose, and if you look closer, none of his muscles are being flexed. It’s even more obvious when you see the lack of strain in his wrists. He seems to want to make as much of a difference as possible. The same goes for the last picture, why is he only flexing his lats far more than necessary in the ‘after’ picture? Why aren’t the pictures taken at the same distances so we can truely compare them? I could probably take a guess…

Finally, if it were 34lbs of newly developed muscle, he should have been published in some science book by now. Because he’s a medical marvel. I admit that a 30lb gain in 12 weeks is believeable… but that’s for a 16 year old on an intelligent mass routine.


Caleb_Lee January 27, 2010 at 8:22 pm

Nah, it's real. Reason why it's possible is he was heavier before … lost muscle mass … and your muscles have a sort of "memory" and it's a LOT easier to regain the previous muscle mass you had before than build more new muscle. Make sense?


Sorry April 3, 2011 at 10:12 pm

OK so his body got better within that time frame, not arguing with that, but not 34lb of lean muscle. There are so many tricks used in those before and after poses to make it look more impressive. First of all he stands closer to the camera on the after poses so that he appears bigger in general. Secondly, he does not flex in the before and does in the after. Thirdly, he rolls his shorts up for the after photos. Fourthly, he has shaved his torso and tanned which increases perception of size. Fifthly, his poses are different in, for example, the front shot to exaggerate his width (puffing up chest and holding arms away from body).

In any case I would definitely not want his gains described in his measurements. An 18 inch neck but only a 14.6 inch upper arm? That's way out of proportion.

It's a shame because you discredit your entire site which is mostly quite good with this.


Caleb_Lee April 7, 2011 at 2:43 am

Mr. "sorry".

I'm sorry for you.

Straight from Tim's site:

"Before and after measurements, including underwater hydrostatic weighings, were taken by Dr. Peggy Plato at the Human Performance Laboratory at the San Jose State University, and I had blood tests taken on September 30 and October 20. Though this ridiculous experiment might seem unhealthy, I also dropped my total cholesterol count from 222 to 147 without the use of statins. No joke."

If you don't believe the measurements/weight gain — then go ahead and call the Human performance Laboratory in San Jose State University and talk to Dr. Plato and ask her if it's true or not.

Tim is a New York Times Best-Selling author for over like 3 yrs — come on — you really think he would just tell straight up lies, then give the name of the doctor that did the measurements?


TMW Fitness June 7, 2011 at 3:06 am

Hello Caleb,

If we're presented with only 2 possibilities, those being
1) He gained 34lbs lean muscle in 28 days, or
2) He's lying

It's got to be 2

No one in the fitness industry takes him seriously, very few in the fitness forums take him seriously – you should hear the comments. He was also, albeit politely, challenged by a number of fitness professionals in the Telegraph paper.

The people that have commented here have good reason to. People are better educated now, they can't be as easily tricked.

He made a claim that was a bit too crazy.

34 lbs is a tall order for steroid user, let alone for him. His methods are nothing special and have been thrown about before.

His poses are strategic, the first intending to make him look small initially and much bigger in the second picture. I haven't put on 30lbs in the last couple of years but the difference in my body is much more pronounced than his.

Also to lose 30 lbs would need a calorie deficit of 105,000 calories. Impossible with four hours work.

I know this isn't your diet plan but the fact you believe this probably doesn't do you any favours. He's not a fitness or nutrition professional, neither are you. That's not a shot at you btw but the above posters are more knowledgeable on this matter. Its not a case for them to disprove it, it's a case for you or tim ferriss to prove.

You can ask for those studies if you like, but I doubt you'll get them on paper.


T. M. Whittington


Brian August 25, 2011 at 12:40 am

Hey I’m gonna try this but I can only take in 3500 calories and about 85-100 grams of protein. I’m 123 pounds and I’m 14. Will I still get gains?


Caleb_Lee August 28, 2011 at 5:17 pm

Sounds like enough to me.


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