My Next Productivity Experiment: Gaining 10 pounds of muscle mass, dropping to 10% body fat

Takeaway: Over the next 7-9 months, I’m going to gain 10 pounds of muscle mass, while dropping my body fat from 17% to 10%. I’m doing so by eating impeccably to cut my body fat, and by hitting the gym to gain muscle.

Estimated Reading Time: 5 minutes, 57s.

Mad props to Erin Murphy, a good friend of mine, for snapping the great photos for this article. And just as many mad props to Ryan Wang, another friend of mine, for his photoshop wizardry on the picture above, and for color correcting the rest of the images! (My friends are 10x more talented than I am.)

weight-1

I’ve conducted a few crazy productivity experiments for A Year of Productivity so far, including spending 10 days in total reclusion, and meditating for 35 hours over seven days. But this experiment easily takes the cake for my biggest productivity experiment yet.

The experiment

For this experiment I’m going to lower my body fat percentage from 17%, which is average, to 10%, which is considered very athletic. This by itself would be very difficult, but while I’m reducing my body fat, I’m also going to gain 10 pounds of lean muscle. To put that in perspective, imagine 10 pounds of meat at the grocery store. I’m going to add that much muscle to my body, while almost halving the amount of fat in my body. This is easily the largest change I have ever made to my body.

Pretty much every person I know (including me) struggles with eating well and working out, and this is a struggle I’m going to explore over the coming months. I’ll be totally honest with where I succeed and fail, and the experiment will take about 7-9 months to complete. While it’s going to be a long, grueling, and exciting ride, the true purpose of this experiment is to learn as much as possible, and share everything I discover with you. 

I’m also very lucky to have a personal trainer and nutritionist on board for this experiment – more on them below!

Needless to say, I expect to learn a ton, and I think you will too. 

allthebacon

The productivity twist

There are literally hundreds of benefits to working out and eating well.

ball-1Here’s an example of just one study that illustrates the power of exercise. An experiment conducted by researchers at Macquarie University in Sydney, Australia enrolled a bunch of participants in a study on self-control. For the experiment, researchers only manipulated one variable to measure someone’s self-control: whether or not participants worked out.1 When the results came in, researchers were shocked by what they found. Participants who exercised more not only had greater self-control, but almost every other variable researchers measured also improved. Participants:

  • Showed improvements in attention and in their ability to ignore distractions
  • Reduced their smoking, drinking, and caffeine intake (even though no one asked them to)
  • Ate less junk food and ate more healthy food
  • Spent less time watching TV and more time studying
  • Saved more money and spent less on impulse buys
  • Procrastinated less
  • Were on time for their appointments much more often

And much more.

As my body composition changes, I’m going to be mindful of how my productivity changes, and in addition to variables like the ones above, I’m also going to observe how my changing body composition affects my:

  • Focus
  • Attention
  • Energy levels
  • Motivation
  • Self-confidence
  • Ego

And more.

Meet Helene and Rachel

team-1

Luckily I found two amazing human beings to help me reach these goals. In a perfect world, if I had to pick two people to help me with this experiment, I would pick a nutritionist, to nail down an incredible eating plan, and a personal trainer, to create a stellar workout plan. Luckily, I found both a nutritionist and a personal trainer who are generously donating their time to help me. I see Rachel and Helene as my body sculptors, and I’m absolutely pumped to get started with them.

Here’s a bit about them both.

Rachel Caven

Rachel Caven is a registered nutritionist who’s also a regular contributor to CTV Morning Live and Roger’s Daytime Ottawa. She has also written articles for fine publications such as Revive Magazine, Alive Magazine, Chatelaine Magazine, and the Ottawa Sun. Rachel owns a private nutritional consulting business with two locations, in Ottawa and Kanata, and I couldn’t recommend her enough if you’re looking for someone to get your eating plan in tiptop shape.2 Rachel has also done corporate presentations for the Canada Revenue Agency, Canada’s Department of Justice, and the Running Room!

threeI will be sending Rachel a weekly food diary of everything I eat and drink, and every week she’s going to look over everything I put into my body to make I’m eating only the highest-octane foods. Once a month, she’s also going to hook me up to her fancy BIA machine, which, though bioelectrical impedance, will measure the amount of body fat and muscle in my body.

Note: I’ll be posting my body composition measurements as this experiment progresses!

Helene Nordstrom

Helene Nordstrom is a certified personal trainer of about 15 years, and she also resides in the great city of Ottawa! Since 1997, she has worked as a fitness instructor, Aquafitness instructor, and a personal trainer, and she has also taught everything from boot camp, to circuit training, to cardio kickboxing. Helene currently works as a funeral director in Ottawa, but that doesn’t keep her out of the gym, or from helping other people achieve their own fitness goals (that includes me!) In her spare time, Helene is passionate about running, swimming, and weight training. She also has a background in martial arts (including Karate and Taekwondo).

Every week I’ll be working with Helene to change and adapt my workout plan to gain as much muscle mass as possible. She has seen countless clients succeed and fail, and I’m pumped to be working with her.3

The plan

The crux of my plan is that I am going to:

  1. Transform my eating habits to reduce my body fat from 17% to 10%
  2. Use working out to gain 10 pounds of muscle mass. Most of my time at the gym will be spent building muscle, not burning fat.

This is a very, very simplified view of my plan, but it’s the overall direction I’m going in. It is a million times harder to burn off calories compared to not eating them in the first place, which is why I’m eating well to lose fat, and working out to gain muscle.

DSC_0939While the plan is a moving target, and will change week to week as my body also adapts and changes, the plan includes 3 main rules for the gym, and five main rules for my diet.

For the gym, I’m:

  1. Working out my chest and triceps on day one, back and biceps on day two, legs and shoulders on day three, and resting on day four. Wash, rinse, repeat.
  2. Only going to the gym outside working hours (9-5) to make the experiment more realistic, and something an average person can do, without devoting a year of their life to becoming more productive like I am.
  3. Starting with a higher number of workout reps for the first month or so (12-15 reps, 3 sets) to build up supporting muscles and ligaments, and then lowering the number of reps and increasing the weight.

For my diet, I’m:

  1. Eating absolutely no carbs, sugars, and fruit for the first month. After this time I will reevaluate my diet with Rachel and Helene to determine which adjustments I need to make.
  2. Consuming no unnatural supplements or foods, like fat burners, creatine, energy enhancers, or anything like that. I’m going to do this naturally, even though that will make the experiment more difficult.
  3. Taking a daily multivitamin and fish oil tablet.
  4. Consuming no alcohol. (This is going to be difficult, but so far, so good.)
  5. Drinking one liter of water right after I wake up.

And that’s all. For now, at least.

This is going to be a wild ride, and I can’t wait to share everything I learn with you.


  1. Source: The Willpower Instinct, page 42. 

  2. Here are a bunch of success stories

  3. Helene is also my girlfriend’s mom, and she grills a mean salmon. 

  • Daniel

    My pleasure, keep up the great work! I can’t wait to see the baby tiger that you’re going to get when you finish this experiment (as clearly stated in the top photo).

  • Daniel

    My pleasure, keep up the great work! I can’t wait to see the baby tiger that you’re going to get when you finish this experiment (as clearly stated in the top photo).

    • Haha, what the hell else would I use the Pitch In money for??

  • Charlie Stokes

    This sounds awesome, I can’t wait to read about what you learn from this experiment! No carbs for an entire month will definitely be a challenge…I guess that means no beer for the month too, you’re a brave man. Great pictures buddy, you’ll have a fine chiseled body in no time!

    • Thanks man! Nope – no beer for the month, or throughout the experiment! That may just be the most difficult part of it all..

  • Charlie Stokes

    This sounds awesome, I can’t wait to read about what you learn from this experiment! No carbs for an entire month will definitely be a challenge…I guess that means no beer for the month too, you’re a brave man. Great pictures buddy, you’ll have a fine chiseled body in no time!

    • Thanks man! Nope – no beer for the month, or throughout the experiment! That may just be the most difficult part of it all..

  • Lori O’Hara-Hoke

    Funny and inspiring, thanks Chris! Yes, great pics too!

    • Haha, the photo shoot was a blast! I’m happy you enjoyed :) Now, the hard work begins…

  • Lori O’Hara-Hoke

    Funny and inspiring, thanks Chris! Yes, great pics too!

    • Haha, the photo shoot was a blast! I’m happy you enjoyed :) Now, the hard work begins…

  • caruso_g

    Hi, no sugars means you are going to follow a Paleo diet regimen?

    • In essence, yes, at least at this point in the experiment. Both my meal plan and fitness plan will change and adapt as time goes on, but right now in the experiment, a paleo-type diet is perfect. A ton of protein (to support my muscle-building workouts), and minimal carbs (which will help burn fat)!

      • caruso_g

        Yep, I guessed it. I’ll follow you in a 30 days trial. ;) Good luck!

  • caruso_g

    Hi, no sugars means you are going to follow a Paleo diet regimen?

    • In essence, yes, at least at this point in the experiment. Both my meal plan and fitness plan will change and adapt as time goes on, but right now in the experiment, a paleo-type diet is perfect. A ton of protein (to support my muscle-building workouts), and minimal carbs (which will help burn fat)!

      • caruso_g

        Yep, I guessed it. I’ll follow you in a 30 days trial. ;) Good luck!

        • Thanks! You’ll have to tell me how it goes :)

  • Shashi Suryawanshi

    too
    good piece of information, I had come to know about your site from my
    friend sajid, bangalore,i have read atleast 11 posts of yours by now, and let
    me tell you, your web-page gives the best and the most interesting information.
    This is just the kind of information that i had been looking for, i’m already
    your rss reader now and i would regularly watch out for the new post, once again
    hats off to you! Thanks a lot once again, Regards, Build Lean muscle

  • too
    good piece of information, I had come to know about your site from my
    friend sajid, bangalore,i have read atleast 11 posts of yours by now, and let
    me tell you, your web-page gives the best and the most interesting information.
    This is just the kind of information that i had been looking for, i’m already
    your rss reader now and i would regularly watch out for the new post, once again
    hats off to you! Thanks a lot once again, Regards, Build Lean muscle

  • Best of luck with the experiment!

  • Best of luck with the experiment!

  • Bee Yu

    Will the Seven Days of Slob set you back a little bit?

    • I think in a way yes, and in a way no. Yes, in that I’ll be eating garbage and not exercising at all for a week. But surprisingly, not training and eating garbage for a week might give me a bigger boost when I start back up again, because my body will be more shocked by the healthy food an exercise! Plus, mentally I’m roaring to dive back into this experiment. :)

  • Bee Yu

    Will the Seven Days of Slob set you back a little bit?

    • I think in a way yes, and in a way no. Yes, in that I’ll be eating garbage and not exercising at all for a week. But surprisingly, not training and eating garbage for a week might give me a bigger boost when I start back up again, because my body will be more shocked by the healthy food an exercise! Plus, mentally I’m roaring to dive back into this experiment. :)

  • ajs

    So per your section, “The Productivity Twist,” what counts as “Working out?” My days are so packed, that all I usually have energy for is walking a mile or two with my kids in the evening. It’s nice, but I don’t feel like that’s a workout. (The thought of trying to squeeze a trip to the gym, with the requisite shower and hair-fixing afterwards, sounds daunting in a week full of meetings, commuting, cooking dinner, etc.) Thanks!

    • Hitting the gym :-) Right now I seem to have more work than ever, so what helps me get to the gym is saving up rewarding tasks to do alongside my workouts. For example, I love checking my email, so I often purposely don’t check my email for 5-6 hours so I can have fun blowing through them when I’m on the elliptical, or between sets. I also like listening to audiobooks, so it’s a great time to read, too!

      You’re right, working out can be a big time investment (I actually really enjoy supplementing my workout routine with walks), but I find it gives me so much more energy that I’m less productive when I don’t go.

  • ajs

    So per your section, “The Productivity Twist,” what counts as “Working out?” My days are so packed, that all I usually have energy for is walking a mile or two with my kids in the evening. It’s nice, but I don’t feel like that’s a workout. (The thought of trying to squeeze a trip to the gym, with the requisite shower and hair-fixing afterwards, sounds daunting in a week full of meetings, commuting, cooking dinner, etc.) Thanks!

    • Hitting the gym :-) Right now I seem to have more work than ever, so what helps me get to the gym is saving up rewarding tasks to do alongside my workouts. For example, I love checking my email, so I often purposely don’t check my email for 5-6 hours so I can have fun blowing through them when I’m on the elliptical, or between sets. I also like listening to audiobooks, so it’s a great time to read, too!

      You’re right, working out can be a big time investment (I actually really enjoy supplementing my workout routine with walks), but I find it gives me so much more energy that I’m less productive when I don’t go.

  • Michael Cruz

    Have you gone threw with this experiment yet? I am very interested in seeing the results

    • Wendy Darling

      So are many of us, apparently! Lack of follow up is not encouraging…

      • I’ll be posting an (admittedly long overdue) update in the next few weeks on A Life of Productivity :-)

        In a nutshell: I’ve gained 10 pounds of muscle mass, but I’m still inching my way down toward 10% body fat. The experiment was a lot more challenging than I anticipated!

  • M Cruzie

    Have you gone threw with this experiment yet? I am very interested in seeing the results

    • Wendy Darling

      So are many of us, apparently! Lack of follow up is not encouraging…

      • I’ll be posting an (admittedly long overdue) update in the next few weeks on A Life of Productivity :-)

        In a nutshell: I’ve gained 10 pounds of muscle mass, but I’m still inching my way down toward 10% body fat. The experiment was a lot more challenging than I anticipated!

  • Johnny Come-Lately

    Why no fruit?

  • Johnny Come-Lately

    Why no fruit?

  • mohsinsidhu89

    Now i am going to start it from now.

  • Now i am going to start it from now.

  • I am very interested to make shape of the body.

  • I am very interested to make shape of the body.

  • I am using a herbal formula testosterone booster containing ashwagandha, mucuna pruriens, gokshura, Chlorophytum borivilianum. I find fascinating the idea of herbs working together in synergy, my mood is better and I have great stamina and energy to get my work done.

  • Michelle

    Where is the article? I am so curious!

  • M.d. Pauley

    Give us an update on this please. Thanks!

  • ted wagner

    You’re doing it wrong. To achieve 10% body fat and 10 pound muscle gains, you need to do compound core exercises (squat, dead lift, bench, weighted chin-ups and dips) and combine it with an intelligent nutrition plan. High intensity interval training also helps a lot of people, but is not necessary.

    You should consider intermittent fasting combined with reverse pyramid training. This was recently popularized by Martin Burkham and due to it effectiveness, a lot of others have picked up the banner. You calculate your calories for training days and rest days differently. You eat only from 12P to 8PM, but you only eat as many calories as you are allowed. Google reverse pyramid training. Boiled down it is: warm up( as many sets as it takes), then max weight for 4-6 reps, wait 2 minutes, drop the weight by 15% and do 4-6 reps, wait 2 minutes, drop the weight by 15% and do your last 4-6 reps Then move on. Do not workout form more than 45 minutes. M,W,F workouts. Squat/chins on Mondays, bench/shoulders on Wednesdays, and deadlift/chins on Fridays. Your should work accessory muscle like bi’s, tri’s, and calves, but these should be 3 sets of 8. There are numerous tweaks, but these are the nuts and bolts. It is VERY effective.

    If the intermittent fasting is not your cup of creatine, then do a round of Body for Life, by Bill Phillips. It consists of 3 days of working out with weights, 3 days of high intensity interval training, a day of rest, and meal planning. The work outs are 42-46 minutes long for the weights and 20 minutes for the HIIT. This workout is very good for dropping weight, but gaining 10# of muscle can be a challenge. To pull this off, you would need to alter the max rep range from 12, down to 8 and eat with a little more strategy/timing. Also, they have a great, supportive website and all kinds of workout logs you can print out or track online.

    Another program that is excellent is Jason Ferruggia’s Muscle Gaining Secrets. Compound core exercises with progressive resistance or reps added each week. He stresses extreme stretching as well, but I am not sure how much I buy into this. He also recommends calorie and carb cycling for training and rest days. This programs is outstanding for functional strength.

    Good luck. Please do not ignore this advice. It took me a lot of trial and error to discover and distill what you just read. Like you, I love self-experimentation and these techniques will save you a massive amount of time and effort.

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